Diet for weight loss by bread units. Menu for the week by bread units Sample menu in bread units

Almost every person with diabetes mellitus(especially those who make insulin) know about bread units. So what is a bread (carbohydrate) unit?? 1 XE (UE) is 12 g of carbohydrates, the equivalent of which is 25 g of any bread (half a loaf of black bread 1 cm thick). 1XE increases blood sugar by 1.7-2.2 mmol/l (without insulin). Any carbohydrate-containing products can be counted using the system of bread units. It is especially necessary to know this table in terms of what insulin does, because... The dose of insulin depends on the number of bread units. But those who receive tableted glucose-lowering therapy also need to know this in order to navigate the issues of interchangeability of products.

Bread unit replacement table

MEAL PLANS or MENU FOR DIABETES

1500 CALORIE MEAL PLAN

(PER 12 BREAD UNITS)

1st BREAKFAST FOR 2 HE(at 9 o'clock)

Vegetable salad (without oil) or vegetables in any form.

1/2 cup boiled cereal (rice, vermicelli, buckwheat, oatmeal) - this is 1 XE

1 piece of any bread, weighing 30 grams. - this is 1 XE. , 2 pieces of lean sausage or 2 sausages, or 2 pieces hard cheese(low-fat cottage cheese).

A glass of tea or coffee.

2nd BREAKFAST FOR 2 HE(at 11:30 - 12:00)

1 Fruit - 1XE (1 red or green apple weighing 100 g. or 1 pear, or 1 orange, or 1 peach, or 2 plums, or 2 tangerines or 12 -15 strawberries or less than 200 gr. 2/3 glass filled with cherries or cherries, or currants, etc.)

1 piece of bread weighing 30 g + cheese or sausage weighing 30 g.

LUNCH FOR 3 HE(at 13:30 -14:00)

Vegetable salad or vegetables in any form.

Vegetarian cabbage soup (if there are not enough potatoes or cereals, you can ignore it)

Garnish: 1 cup boiled cereal.

1 piece of bread weighing 30 g. + 2 sausages or cutlet, or fish.

AFTERNOON SNACK- 1 XE(16 hours 30 minutes -17 hours)

1 glass of kefir or milk+ 90 g low-fat cottage cheese.

1 - DINNER FOR 2 HE(18h - 18h 30 min)

Vegetable salad.

1/2 cup of any boiled cereal or 2 eggs the size of an egg or 2 tablespoons mashed potatoes+ 1 piece of bread weighing 30 g

Maybe roasted meat weighing 100 grams. or mushrooms, or cutlet, or fish.

2nd DINNER FOR 2 HE(21h-21hh30 min)

1 Fruit + 1 piece of bread, 30 g of cheese or low-fat sausage or boiled meat.

ONLY 12 HE PER DAY.

MEAL PLAN for 12 carbohydrate units

(1200kcal, 60g protein, 35g fat, 85mg cholesterol,

144 g digestible carbohydrates)

Breakfast (30g carbohydrates, 250 kcal)

2 pieces rye bread(60g)

1 piece of diet margarine, 1 tsp. jam

tea or coffee with sweetener

2nd breakfast (18g carbohydrates, 80 kcal)

1 small banana 140g

Lunch (36g carbohydrates, 410 kcal)

Chicken breast with rice and vegetables

ü - cook 50 g of rice (3 tablespoons with a heap of raw cereal)

ü - Sprinkle 60 g of chicken breast with salt, black pepper and sweet pepper powder. Fry in 1 tsp. vegetable oil in a non-stick frying pan. Place on a plate.

ü - 1 small onion, 2 small bell peppers (red and yellow), cut into slices and fry in a frying pan. Add a little water, then 1 tsp. tomato paste and parsley.

ü - ½ red bell pepper, ½ small zucchini or zucchini, cut into strips and simmer with 1 tsp. vegetable oil in a small amount of water. Add salt, pepper, parsley

Tea or mineral water

Afternoon snack (12g carbohydrates, 60 kcal)

3-4 pcs. prunes or dried apricots

Dinner (36g carbohydrates, 310 kcal)

Salad: 1 grated raw carrots, small apple (90g), cut into pieces, mix green salad leaves and season lemon juice, salt, a pinch of sugar and 1 tsp. vegetable oil.

2 slices wholemeal bread (60g)

30 g lean ham or 1 sausage

Tea or mineral water

2nd dinner (12g carbohydrates, 90 kcal)

kefir 1.0% 200 ml (1 glass)

15 Carbohydrate Meal Plan

(1465 kcal, 68 g protein, 40 g fat, 107 mg cholesterol,

180 gdigestible carbohydrates - 15 UE)

Breakfast (36g carbohydrates, 260 kcal)

Oatmeal porridge: 3 tbsp oatmeal boil in 200 ml 1.5% milk

½ grapefruit

coffee or tea with sugar substitute

2nd breakfast (2 4g carbohydrates, 170 kcal)

2 slices of bran bread (60g)

piece of hard cheese 20g

Lunch (48 g carbohydrates, 525 kcal)

Potatoes, flounder fillet, stewed vegetables

v - boil 320g potatoes (3 pieces with a diameter of 5 cm)

v - 150g flounder fillet, sprinkle with lemon juice, sprinkle with pepper, salt and fry in 2 tsp. vegetable oil

v - ½ red bell pepper, ½ small zucchini or zucchini, cut into strips and simmer in 1 tsp. vegetable oil in a small amount of water. Add salt, pepper, parsley.

Afternoon snack (12 g carbohydrates, 60 kcal)

½ grapefruit

Dinner (48 g carbohydrates, 360 kcal)

Pasta with vegetables:

v Boil 75 g of durum wheat pasta - 200 g of boiled pasta (“stars”, “feathers”, etc.)

v ½ small zucchini or zucchini cut into cubes and simmer in 1 tsp. vegetable oil, add salt, pepper

v ½ red bell pepper

v Mix vegetables with pasta and season with 1 tbsp. low-fat sour cream, 1 tsp. vinegar or lemon juice, salt, pepper

Tea or coffee with sweeteners

2nd dinner (12 g carbohydrates, 90 kcal)

kefir 1.0% 200ml (1 glass)

Add unlimited vegetables to every meal.

The bread diet is attractive due to the lack of hunger and minimal risk breakdowns. Excess weight goes away easily and forever. Find out how to eat to lose up to 7kg in just a week!

Almost all diets have general disadvantages: following a diet is very difficult (or very expensive), the feeling of hunger haunts both day and night, as a result chronic irritability appears. A limited diet leads to weakness, feeling unwell, drowsiness and apathy. But even after such sacrifices, in most cases the weight still returns sooner or later.

Proponents of the revolutionary bread diet prove by personal example that you can lose weight and stay slim without special effort and at the same time keep great mood and well-being.

Basic Rules

All “weight loss” people have long known that the main enemy slim figure- carbohydrates. Therefore, the basis of every diet is practically complete failure from carbohydrate foods. Olga Raz-Kestner experimentally proved the opposite. According to her, all low-carb diets sharply reduce the level of the happiness hormone - serotonin. As a result, your mood worsens, your appetite increases, and an uncontrollable feeling of hunger appears. On a bread diet, the body will not suffer from a lack of carbohydrates, and the process of weight loss will continue.

The basis of the diet from Olga Raz-Kestner is low-calorie bread made from whole flour or with added bran, rye bread or crispbread. This type of bread contains vitamins E, B1, B2, magnesium, phosphorus, calcium, potassium and other useful macroelements. The maximum number of calories allowed is 35-45 kcal in one piece.

When eating bread rich in coarse fibers, there is no sudden release of glucose and insulin; energy is produced more slowly and is consumed by the body gradually. Accordingly, the body will not accumulate any fat deposits in unnecessary places. The main thing is to adhere to simple rules.

1. You need to eat small and often (4-5 times a day) and at the same time.
2. It is necessary to maintain an interval between meals of 3-4 hours.
3. Skipping another meal is strictly prohibited, even if you are not hungry yet.
4. Must be observed drinking regime and consume at least two liters of fresh drinking water.
5. IN as a last resort, dietary bread can be replaced with regular rye bread at a ratio of 2:1.

The bread diet from Olga Raz-Kestner is divided into two stages:

Stage 1: active weight loss. During this time, it is allowed to eat low-calorie bread, spreading it with a thin layer of low-fat spread. On the day you need to eat:

• women - 8-12 small pieces;
• men - 12-16 small pieces.

In addition, the menu must include products from the list of permitted ones. The nutritionist recommends combining bread with protein foods and vegetables. The duration of the stage is 14 days.

Stage 2: consolidation of the result. the main objective– do not regain lost weight. At this stage, it is necessary to gradually expand the diet, supplementing it with permitted foods. The duration of the stage is determined individually. On average - 2-3 weeks.

Authorized Products

Allowed products for the first stage of the bread diet:

• sandwiches with low-fat cottage cheese (up to 5%), fish (including salted), lean meat (chicken, turkey, quail, beef, veal);
• ham;
• any vegetables, except those containing starch. This could be cabbage, zucchini, tomatoes, bell pepper, broccoli, asparagus, green pea, different kinds leaf salads;
• eggs (3 times a week in any form);
• dairy products(yogurt, kefir, fermented baked milk) - 200 grams per day;
• It is recommended to eat meat or fish with vegetables 3 times a week. On this day, bread consumption should be reduced by 1/3;
• Be sure to consume fruits daily (avocados, apples, plums, pears, etc.);
• It is allowed to use a small amount of vegetable oil for dressing salads;
• green tea, coffee (sometimes), vegetable juices(tomato, carrot, celery juice).

The second stage is characterized by a gradual expansion of the diet. Whole grain bread is gradually being replaced by other products from the list of permitted foods.

Permitted products for the second stage:

• porridge and pasta. It is advisable to choose cereals that have undergone minimal processing ( green buckwheat, brown rice, etc.). So, instead of two slices of bread, you can eat wheat, buckwheat, oatmeal or rice porridge or a small portion of durum wheat pasta;
• potatoes (it is acceptable to consume 1 baked potato per day);
• legumes (lentils and beans);
• the amount of fruit increases (up to three times a day);
• Fermented milk products are still required every day.

Prohibited

The following foods are prohibited while following the bread diet:

• any sweets (honey, sugar, confectionery, candies, chocolate, marmalade) and anything that contains refined sugar;
• smoked meats, pickles, sauces, marinades;
• ketchup and mayonnaise;
• alcohol;
• carbonated drinks;
• preserves and jams;
• any baked goods;
• food with high content animal fats;
• fatty meats;
• fatty fermented milk products (homemade cottage cheese, milk, sour cream).

How to supplement the diet

Since the diet is not particularly varied, nutritionists strongly recommend supplementing it with:

• throughout the course of this nutrition system, take multivitamins and calcium;
• drink plenty of clean drinking water - for women the recommended amount of water is 8-10 glasses a day, for men 10-12.

Menu for 7 days

The first stage of the bread diet

When compiling a diet at the first stage, the so-called “vegetable” (4 days a week) and “meat” (3 days a week) days alternate.

Approximate menu for vegetable day

• From 7:00 to 9:00 - drink 1 glass mineral water. Take calcium and a multivitamin.
• From 9:00 to 11:00 - 4 slices of bread with any permitted spread, grated carrot salad dressed with lemon juice, a cup of green tea or coffee.
• From 12:00 to 14:00 - 1 apple or 200 g of fermented baked milk, natural yogurt, kefir of your choice.
• From 15:00 to 17:00 — braised cabbage, 4 slices of bread with any permitted spread, 1 soft-boiled egg, a glass of vegetable juice.
• 16:00 – 18:00 - a glass of water.
• From 17:00 to 19:00 - 4 slices of bread with permitted spread, salad from fresh vegetables with herbs, seasoned with 1 tsp. vegetable oil, light vegetable soup. A cup of green tea.
• From 19:00 to 22:00 — vegetable stew, a glass of mineral water.
• From 21:00 to 24:00 - 200 g of fermented baked milk, natural yogurt, kefir of your choice.

Approximate menu for meat or fish day

• From 7:00 to 9:00 – drink 200 g of fermented baked milk, natural yogurt, kefir of your choice. Take calcium and a multivitamin.
• From 9:00 to 11:00 - 3 slices of bread with any spread, salad from sauerkraut with green onions, a cup of green tea or coffee.
• From 12:00 to 14:00 - 1 orange or 200 g of fermented baked milk, natural yogurt, kefir of your choice.
• From 15:00 to 17:00 - lean meat or fish, stewed with vegetables in a small amount of vegetable oil, a glass of vegetable juice.
• 16:00 – 18:00 - a glass of water.
• From 17:00 to 19:00 - 3 slices of bread with spread, vegetable soup, cauliflower, steamed or boiled, cup of tea.
• From 18:00 to 20:00 – a glass of vegetable juice (can be replaced with a glass of mineral water).
• From 19:00 to 22:00 - stewed vegetables (vegetable stew or saute), a glass of mineral water.
• From 21:00 to 24:00 - a glass of water or unsweetened tea.

Second phase

The goal of the second stage is a gentle exit from the diet and consolidation of the results. At this stage, bread snacks are gradually replaced by the following dishes:

• durum wheat pasta;
• a portion of porridge (wheat, rice, buckwheat, bulgur) without additives;
• 1-2 boiled or baked potatoes;
• boiled beans or lentils (1 cup);
• boiled corn (1 cob);
• 2-4 tablespoons of oatmeal or muesli (possible with low-fat milk).

Diet options

The original diet from Olga Raz-Kestner was gradually modified by fans of the method and, over time, several types of bread diet appeared. Each type is no less effective than the original and has been tested by many women.

Kefir-bread diet

The essence of the diet is that you are allowed to consume one and a half liters per day. low-fat kefir and no more than 6 slices of bread.

A very popular method that allows you to lose 500 grams per day. The disadvantages include the scarcity of the diet, so sticking to such a diet for more than 7 days is not recommended.

Kefir-bread-water diet

The diet includes only kefir, water and bread. During the day you are allowed to drink 4 glasses of low-fat kefir, 8 glasses of water and eat 250 g of whole grain bread. This diet allows you to lose 4-6 kg in 5 days, but it cannot be followed for more than 7 days.

Diet by bread units

At its core, the bread unit diet is a low-carbohydrate nutrition program recommended for patients with diabetes. The similarity with the method of Olga Raz-Kestner lies only in a varied diet and the possibility of its long-term continuation.

At the core dietary nutrition is the calculation of the daily intake of carbohydrates. It was for this purpose that German nutritionists introduced a new concept - bread unit (XE).

Bread unit(XE) is a conventional unit that is used to roughly estimate the amount of carbohydrates in foods:

• 1 XE = 10 grams of carbohydrates (excluding dietary fiber);
• 1 XE = 13 grams of carbohydrates (including ballast substances);
• 1 XE = 20 (25) g of bread.

Usually we consume up to 30 XE per day. At the same time, their daily norm should be distributed as follows:

• 3-4 for breakfast, lunch and dinner;
• 1-2 for afternoon snack;
• It is prohibited to consume more than 7 XE per meal;
• The bulk of food containing carbohydrates should be consumed before 12:00.

Table

Control glycemic index products and monitor the amount of XE consumed using a special table for bread units. If a product is not in the table, it can be consumed without calculation.

How to consolidate the effect

As you know, playing sports in combination with a diet helps accelerate the burning of fat deposits. Many adherents of other nutrition systems complain of lack of strength, weakness and lethargy and cannot resort to physical activity. The bread diet is based on carbohydrates and is quite balanced, so it does not cause feelings of drowsiness or fatigue. It can be combined with light physical activity: walking,

A bread unit is a unified international unit of measurement of carbohydrates in a particular food product. For diabetics, diet is a fundamental point, so it is very important for them to know how much sugar and carbohydrates a product contains. For the convenience of calculations, a bread unit (XE) was proposed, which is identical to 10 - 12 grams of carbohydrates (or 25 grams of bread edge). Knowing the amount of XE in a particular product, you can easily calculate the amount of carbohydrates per day and not exceed the norm. This will reduce the likelihood of diabetes complications and improve the patient’s well-being.

What are bread units? How to count bread units?

Each package indicates the amount of carbohydrates in 100 grams of the product. It is necessary to make a simple calculation and calculate how many grams of product contain 1 bread unit, that is, 10 grams of carbohydrates. For example, 100 grams of muesli contains 28 grams of carbohydrates. When drawing up the proportion, it turns out that 10 grams of carbohydrates (1 XE) are contained in 35 grams of muesli.

It is important to know that for a patient with diabetes receiving insulin, the norm for bread units will be 18 - 24 per day, that is, no more than 7 XE per meal. If you eat 7 XE for 5 - 6 meals, then sugar can be maintained at stable levels. It is advisable to eat the bulk of carbohydrates in the first half of the day.

For the convenience of calculations, special tables with the content of XE in products were created. They are not always accurate, so it is better to make calculations immediately before consuming a particular product. If this is not possible, standard tables may be used.

Why do you need to calculate XE?

1. To adjust the insulin dose. Depending on the foods and bread units consumed, a diabetic needs different quantities insulin. In order not to administer a dose that exceeds the amount of carbohydrates entering the body, you need to know that for 1 XE there is about 1 unit of insulin action. If more insulin is administered than necessary, the sugar will drop to extremely low levels, and the patient will fall into a hypoglycemic coma. Glucometers help you monitor your sugar levels.
2. To adjust the carbohydrate intake. It is very important for diabetic patients to get rid of excess weight, do not overeat, but at the same time you cannot deprive yourself of carbohydrates at all. Bread units help to calculate the amount of carbohydrate food that will be useful for a particular patient.
3. Helps determine the expected increase in blood sugar after a particular food. It is believed that 1 XE increases blood sugar by 1.5 - 2.0 mmol/l. But this figure depends not only on XE, but also on the glycemic index of foods.

How many bread units should you eat per day?

Today, a low-carbohydrate diet is becoming increasingly common among diabetics. The main postulate in it is the restriction of carbohydrates, in terms of XE - 2.0 - 2.5 per day. This can significantly reduce blood sugar levels, which reduces the need for insulin. Therefore, such a diet is useful for both type 1 and type 2 diabetes. At the same time, a table of bread units and a calculator may not be needed, because the diet implies consuming no more than 12 grams of carbohydrates in each meal, and this is just 1 bread unit.

Diet by bread units

If 1 unit of bread is 10–12 grams of carbohydrates, and a patient with diabetes is recommended to take 2–2.5 XE per day, then the diet can be divided into breakfast, lunch and dinner, and the carbohydrate content in them is 6–12 grams, respectively. Fewer carbohydrates for breakfast due to phenomenon morning dawn, when in many patients sugar rises to the highest levels after breakfast. Carbohydrates for breakfast should be replaced with protein foods (meat, poultry, fish and seafood, eggs, milk, some nuts). Green vegetables are very healthy (cabbage, including sea cabbage, broccoli, spinach, herbs, zucchini, asparagus and green onions). Dinner needs to be moved to 18.00. This will provide more restful sleep and slight hunger for breakfast, and protein food It will be easier to use in the morning.


Fatty dairy products (sour cream, cream, high-fat butter), lard, mayonnaise, ketchup, sausage, canned food, cakes, pastries and alcohol should be permanently excluded from the diet.
Portable glucometers from LifeScan, which are convenient and easy to use, are always at hand, will help you control your sugar levels depending on your changed diet.

Menu for the week by bread units

1 day:

Breakfast - chicken fillet, cabbage salad, coffee with milk.
Lunch – vegetable soup with a slice of rye bread and butter, tea without sugar.
Dinner – a glass of kefir or yogurt.

Day 2:

Breakfast - omelet of 2 - 3 eggs, baked vegetables, coffee.
Lunch – borscht without sour cream, vegetable stew with rabbit, dried fruit compote.
Dinner - oatmeal and half a glass of milk.

Day 3:

Breakfast – 2 cheesecakes without sugar, buckwheat porridge 100 grams, rosehip decoction.
Lunch – broccoli soup, 2 steamed fish cutlets, tea.
Dinner - stew of zucchini, carrots, onions and herbs, compote.

Day 4:

Breakfast - fish steak, salad with spinach and green onions, dried fruit compote.
Lunch – soup with veal meatballs, tea.
Dinner - salad with shrimp, tomatoes and lettuce, wholemeal flatbread.

Day 5:

Breakfast – 2 – 3 hard-boiled eggs, cucumber and tomato salad with herbs and vegetable oil, tea without sugar.
Lunch – oatmeal with cashews, yogurt with pear.
Dinner – vegetable puree soup, a slice of black bread with butter.

Day 6:

Breakfast – beef steak, salad seaweed, compote
Dinner - green borscht without sour cream, tea with bread and low-fat hard cheese.
Dinner - zucchini pancakes, fresh cabbage salad.

Day 7:

Breakfast - vegetable stew with veal, tea with bread and butter.
Lunch – vegetable soup, steamed fish cutlets, dried fruit compote.
Dinner – a glass of yogurt with peach.

Almost any diet involves limiting carbohydrates. Weight is lost by reducing energy consumption. On the other hand, this is precisely what entails decreased performance, lethargy and constant feeling hunger. However, there was new system nutrition, which goes against the usual postulates. This is the bread diet, which Olga Raz-Kestner, an Israeli nutritionist, first told the world about.

Effect on the body

It is well known that the main enemy beautiful figure- carbohydrates. It is on this statement that most nutritional systems that promote weight loss are based: they advocate either complete or partial rejection of high-calorie foods.

Olga Raz was able to experimentally prove the opposite. Her main discovery was the fact that they reduce the level of serotonin in the body. This is the same hormone of happiness. It is not difficult to guess what happens to a person when he loses this little wizard. The mood deteriorates sharply, the appetite grows, and the feeling of hunger eventually becomes almost uncontrollable.

The bread diet allows you to avoid these side effects. It provides the body with the necessary amount of carbohydrates, and meanwhile, weight loss will occur by limiting other foods and portion sizes.

The basis is low-calorie bread, which is made from whole flour (bran, rye) or bread. It contains a lot of vitamins (E, B1, B2), minerals (magnesium, phosphorus, calcium, potassium, etc.). The maximum number of calories consumed is limited to 35-45.

The actual mechanism for losing weight is extremely simple: bread rich in coarse fibers does not provoke a sharp release of glucose and insulin. Energy is produced by the body more slowly and is consumed gradually. As a result, no fat deposits are formed in problem areas.

A bread fast can last quite a long time, as it does not limit motor activity and does not reduce performance. But usually it lasts for a week. And don’t expect stunning results: they will be minimal (4 kg), but lasting.

To lose weight on bread without harm to your health, you need to follow certain rules. It’s worth mentioning right away that Olga Raz’s nutritional system formed the basis for many other methods for combating overweight. Each of them has its own nuances, but we will prescribe postulates common to all, since the main product is one - bread.

1. Eat small and often meals (at least 5 times a day).
2. Meals should be at the same time.
3. The interval between them should not exceed 4 hours.
4. It is strictly forbidden to skip them, even if there is no feeling of hunger.
5. The drinking regime involves drinking 2 liters of water.
6. The main product is dietary bread. In extreme cases, it can be replaced with rye, but in this case the portion is reduced by 2 times.
7. Since the diet is not varied, it is advisable to take multivitamins.
8. Exercising will speed up the burning of fat deposits. If you feel weak and unwell, provide at least the lungs physical exercise. This could be walking, yoga or dancing.
9. To lost kilograms have not returned, leaving the diet should be gradual: follow a diet, drink plenty of fluids, do not eat white bread, replace sugar with honey or stevia.

The stricter the diet, the more accurately you adhere to its rules, the more beneficial it will be for your health and the better the results will be.

Contraindications

You should not use bread for weight loss if you have the following contraindications:

• pregnancy;
• lactation;
• children's and elderly age;
• any problems with the gastrointestinal tract;
• inflammatory processes in the liver and gall bladder.

Do not forget that bread is a high-calorie product that cannot be eaten in large quantities if you have certain diseases.

Advantages and disadvantages

So that the diet helps you achieve desired results without harm to health, it is worth assessing its positive and negative aspects in advance.

Advantages:

• promotes weight loss even if you are obese;
• allowed for atherosclerosis, diabetes;
• removes free radicals, toxins, salts heavy metals, waste, excess liquid;
• hunger is not felt at all;
• budget;
• unlimited terms;
• weight does not return (with proper exit);
• slight and gradual weight loss leads to the absence of sagging skin, stretch marks, and depletion of muscle mass;
• the craving for sweets is dulled.

Flaws:

• the lack of proteins can still negatively affect muscle mass;
• lack of fat can worsen metabolism;
• deficiency of calcium and vitamins.

To ensure that the results do not disappoint you, take into account all the disadvantages and try to somehow eliminate them, following the recommendations of experts.

Israeli bread diet

After the unique discovery of Olga Raz, other nutritional systems based on losing weight with bread were created. So you have a choice which one modern techniques suits you better than others. But the most popular is still the Israeli bread diet from a professional in his field. It involves 2 stages.

Stage I

At this stage, active weight loss occurs. It is allowed to eat low-calorie bread with a thin layer of “spread” with a minimum amount of fat. On the day it is recommended to eat:

• women - up to 12 pieces;
• for men - up to 16.

The diet is supplemented with protein foods and vegetables. The duration of the stage is 2 weeks.

Authorized products:

• sandwiches with cottage cheese (up to 5% fat), fish (even salted), lean meat (chicken, turkey, quail, beef, veal);
• ham;
• vegetables without starch: cabbage, zucchini, bell peppers, tomatoes, broccoli, asparagus, green peas, lettuce;
• eggs (three times a week);
• fermented milk drinks (yogurt, fermented baked milk, etc.) - a glass a day;
• three times a week you need to eat meat or fish with vegetables, but on such days the serving size of bread is reduced by a third;
• fruits: plums, avocados, apples, pears (1 piece per day);
• vegetable oil in small quantities for salad dressing;
• coffee (occasionally), vegetable juices (celery, tomato, carrot).

Stage II

This stage represents consolidation results achieved. The goal is not to regain lost weight. The diet is gradually expanded with other products. The duration of the stage depends on individual indicators. On average - 2-3 weeks.

Authorized products:

• porridge;
• pasta;
• potatoes (1 piece per day);
• legumes: beans, lentils;
• the portion of fruit increases (3 pieces per day).

For both stages there is a list of prohibited products:

• sweets: honey, sugar, sweets, confectionery, chocolate, marmalade;
• smoked foods, pickles, sauces, marinades;
• alcohol;
• ketchup, mayonnaise;
• carbonated drinks;
• bakery;
• preserves and jams;
• food with animal fats;
• fat meat;
• some dairy products: milk, homemade cottage cheese, sour cream.

With such a diet, fats practically do not enter the body, which means that it will not have the opportunity to store them in reserve.

Diet based on bread units

The German diet based on bread units is structured differently - a low-carbohydrate nutrition program recommended for patients with diabetes. Similarities with Olga Raz's system are in a balanced and varied diet and duration. The basis is calculation daily value carbohydrates.

All products are measured in bread units (XU) to provide an approximate estimate of their carbohydrate content:

• 1 XE = 10 grams of carbohydrates (without dietary fiber);
• 1 XE = 13 grams of carbohydrates (with ballast substances);
• 1 XE = 20 grams of bread.

• 4 XE - in main meals;
• 2 XE - for an afternoon snack;
• You cannot consume more than 7 XE at a time.

However, a diet based on bread units reduces their daily amount to 10. For calculation, German nutritionists have developed a special table. If it does not contain a certain product, its use as part of weight loss is not limited.

Sample menu

The bread diet is difficult, first of all, in creating a menu. To make this task easier, we offer you approximate version for 7 days according to the system from Olga Raz:

Menu for the week based on bread units

If you can’t go on a diet because you feel hungry, it makes sense to turn to this weight loss method. Bread, despite all its calorie content, will allow you to put your diet in order, improve your well-being, and most importantly, it will not allow you to suffer due to lack of energy. With this product, it is much easier to fight excess weight than with any other mono-diet - you can see this for yourself.

Diet “by bread units” (XE) is a diet based on creating a menu according to the equivalence of certain dishes to bread units. One XE is equivalent to one 1.5 cm wide piece of loaf and 12 grams of carbohydrates.

The norm of bread units entering the body for healthy person who does not follow any diets is 30 XE per day. For people who control their blood sugar levels and for those who want to lose excess weight, the value should be 10 XE.

According to given value, a special menu was compiled that excluded the following products from the diet:

• fast food and convenience foods;
• smoked meats;
• sugar, confectionery and baked goods;
• canned food;
• alcohol.

Diet menu table by bread units

After seven days, this menu is repeated. The duration of the bread unit diet to achieve a good result is at least two weeks. The first week is accompanied by fluid loss, and during the second, the body gets used to the new diet and just begins to break down its own fat.

When following this diet, you should take into account the lack of raw vegetables, which are a source of fiber. Contraindications for the diet are gastrointestinal and kidney diseases. Pregnant women, children and teenagers should not use this diet either.