Diet of the Institute of Nutrition of Russia
The diet was developed by the specialists of the Institute of Nutrition of Russia in such a way that the diet was complete with a reduced calorie content. To do this, limit the use of foods high in easily digestible carbohydrates as much as possible.
The daily calorie content of the diet is in the range of 1200-1800 kcal and is determined depending on the lifestyle, as well as on the purpose of the diet. If you need to lose a lot of weight with little physical activity, the energy value of the diet should be low - 1200-1300 kcal. If a person leads an active, mobile lifestyle, it is better to choose a range of 1500-1800 kcal.
Institute of Nutrition of Russia diet rules:
- five to six meals a day are provided, at the same time, in small portions (fractional meals);
- vegetables and fruits from the permitted list can be eaten in unlimited quantities;
- you can not use more than 1 tsp. salt per day;
- per day you need to drink 1.5 liters of water (no more), while taking into account the liquid that is contained in the dishes.
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Advantages of the diet of the Institute of Nutrition of Russia
For 21 days of the diet of the Institute of Nutrition of Russia, you can get rid of 8-10 kg of excess weight.
Since the food system is designed by specialists, it is balanced. Fractional nutrition is optimal from the point of view of digestion, and in addition, it allows you to fill up in smaller portions than usual, so there is no painful feeling of hunger when dieting. Another plus of fractional nutrition, practiced for a long time, is to reduce the volume of the stomach, which leads to a decrease in appetite.
Disadvantages and contraindications of the diet of the Institute of Nutrition of Russia
The diet was developed by nutritionists, so there are no contraindications. However, people with any kind of chronic medical conditions need to consult a doctor before starting a diet.
What foods are allowed?
- Lean meat, chicken.
- Low-fat varieties of fish.
- Eggs.
- Low fat milk and fermented milk products.
- Fruit.
- Starch-free vegetables.
- Vegetable oil.
- Tea, compote, broth or rosehip juice.
What foods are prohibited?
All products not included in the approved list are prohibited. The need to eliminate sugar, potatoes and baked goods from the diet is especially emphasized.
Menu of the diet of the Institute of Nutrition of Russia
Approximate one-day menu for 1500-1600 kcal:
| First breakfast |
Option 1: cabbage salad, scrambled eggs from 2 eggs, tea with milk. Option 2: 100 g of boiled meat, green peas, tea. |
| Lunch |
Option 1: cottage cheese, rosehip broth. Option 2: baked apple or cheese. |
| Dinner |
Option 1: boiled chicken with vegetables, sauerkraut cabbage soup, fresh vegetable salad, rosehip broth or compote. Option 2: boiled fish, vegetable soup, fresh vegetable salad seasoned with vegetable oil, compote. |
| Afternoon snack |
Option 1: 200 ml of rosehip juice or milk. Option 2: 200 ml of rosehip broth. |
| Dinner |
Option 1: vegetable stew, 100 g of boiled fish, tea. Option 2: cottage cheese, tea. |
| Late supper | 200 ml of kefir. |
Useful Tips
Advice 1. It is better to add salt to food after cooking - then less salt is required.
Tip 2. Moderate but regular exercise is recommended.
| Diet characteristic | final grade |
| Duration: 21 days |
3.5 out of 5 The diet of the Institute of Nutrition of Russia takes into account all the basic rules of a healthy diet for weight loss, so you can follow it for a long time. |
| Recommended frequency: not determined | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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