This weight loss technique is known as the Traffic Light. She's pretty tough, but very effective. There are several variations of the ABC diet - from the strictest to the milder. Consider all the available menu options, but first, let's talk about the rules of the technique, the benefits and harms.

Basic principles of the ABC diet

The methodology was developed back in the 70s of the last century, and several experimental camps were created in the United States, where everyone could lose weight. One of the most popular was considered a camp called Ana Boot Camp, and the diet got its name by the first letters.

Today, this technique is one of the most fashionable, since it is not required to search for specific products. You just need to remember the list of allowed and forbidden dishes, and adhere to a few simple rules.

Basics of the technique:

  1. You can eat up to two dishes at a time.
  2. You can not eat in large portions, the diet is divided into 5-6 times a day. This allows you not to overload the stomach, not to feel hunger. Servings should fit in the palm of your hand, this is the norm.
  3. Within reasonable limits, you can drink alcohol, and it can be: whiskey, cognac, vodka, martini, semi-sweet wines of any kind.
  4. The simultaneous use of fish and meat dishes is not allowed.
  5. Dishes should not be cooked by frying, just boil, steam, stew or bake everything.
  6. Hiking for a minimum of 20 minutes is welcome after each meal and is required twice a day.
  7. Once a week, an unloading day is required, but this is not a hunger strike, but only one food product for a day. Kefir, cucumbers, apples, buckwheat are ideal.
  8. Drinking plenty of water will not only reduce hunger, but also activate metabolism. Drink at least 2 liters of pure water per day, and another liter of other liquids (this can be broth, juice, tea).
  9. Weighing and measuring of the forms should be done every 7-10 days.

The benefits and harms of losing weight

Any diet has its pros and cons, and all this must be considered before starting the course.

The benefits of losing weight:

  • getting rid of excess weight, which often causes not only aesthetic inconvenience, but also health problems;
  • transition to proper nutrition (many get used to the diet, supplement it with any products, but still adhere to the basics);
  • lightness in the body;
  • normalization of metabolism;
  • moral satisfaction.

This is the common benefit of losing weight. But the ABC diet has its own advantages, to which it owes its popularity:

  • It is not necessary to refuse salt, as by many methods, and the water-salt balance in the body is not disturbed;
  • no rejection of meat and fish dishes;
  • You can eat a lot of vegetables and fruits, and these are vitamins and minerals;
  • nutrition, although low-calorie, but still balanced (many rigid diets offer monomethodics);
  • the diet consists of several meals, hunger does not torment;
  • weight loss occurs much faster, and you will notice a positive trend already from 3-5 days, standing on the scales.

Harm:

  • at first, hunger is constantly felt, so a person can break down, overeat, which is harmful to the stomach, which has already begun to narrow;
  • disruptions lead to even greater food consumption;
  • often losing weight overcome headaches, dizziness, irritability appears;
  • diet - stress for the body, and at first, hair loss, brittle nails, dry skin can be noted;
  • women often get off a cycle;
  • possibly lowering blood pressure and hormonal imbalance.

All the prescribed conditions are reversible, the body will be reorganized into a new diet, and losing weight will feel relief. It is recommended to follow a diet under the supervision of a nutritionist who will support, help throughout the course.

Allowed and Prohibited Products

The technique involves a complete rejection of a number of products, partial from another group, and a list of allowed. Thanks to this list, you will be able to independently compose a diet, selecting only what is possible.

Full refusal:

  • mayonnaise;
  • fast food;
  • pastries and confectionery;
  • butter, spread, margarine;
  • fat and fatty meat;
  • beer (even non-alcoholic), champagne, carbonated drinks (not only sweet, but also mineral water, drink only without bubbles);
  • sugar;
  • canned food;
  • milk;
  • processed cheese;
  • sour cream.

Allowed in small quantities and only up to 18 hours:

  • eggs (no more than two per day);
  • skim cheese;
  • cheese;
  • pasta;
  • cereals (rice, millet, oatmeal);
  • potatoes;
  • fruits (only citrus fruits and apples are allowed);
  • pickles and pickles;
  • dried fruits;
  • bitter chocolate;
  • pastries made from puff yeast-free dough.

It is possible in any quantity and without time limits:

  • Fish and seafood;
  • lean meat;
  • vegetables, except potatoes;
  • apples, all citrus fruits;
  • low fat kefir;
  • cereal bread;
  • skim yogurt without additives;
  • vegetable oil;
  • berries;
  • buckwheat.

As you can see, not so bad. The ration of allowed foods can be quite varied, and even 50 days never repeat with the dish.

Diet diet ABC light 14 days

The technique is designed for 50 days, but there is an option for a 30-day and three-week diet. Nutritionists argue that, adhering to the rules and principles of the ABC Light diet, you can significantly change in two weeks, having thrown off up to seven kilograms.

The diet should be made so that you can eat 6 times a day, the last meal - before bedtime in two hours.

The day before the start of the diet, it is recommended to unload the body. You can eat one of the products: apples (up to 2 kg), kefir with a fat content of up to 1.5% (up to one and a half liters), cucumbers (any quantity), steamed buckwheat (any quantity).

Thanks to such a diet, the stomach will narrow, but you will not feel hunger. Eat the selected product every time you want, but in small quantities.

The methodology assumes a constant calculation of calories and looks like this (d. - day, units - number of ekal):

  • 1 day - 400 units, 2 days - 300 units, 3 days- 400 units, 4 days - 500 units, 5 days - 450 units, 6 and 7 days - 650 units, 8 days - 400 units, 9 days -300 units, 10 days . - 400 units, 11 days - 500 units, 12 days - 650 units, 13 days - 700 units;
  • 14 d. - unloading (any one of the permitted products).

Be sure to observe the diet on time every day.

An approximate menu of 450 Kcal (each next meal 2-2.5 hours after the previous one):

  1. Morning (from 7 to 9 hours) - porridge from any cereal, but only on water and without sugar.
  2. Snack - apples.
  3. Lunch - mushroom soup with potatoes, a piece of beef (in any form, but not fried).
  4. Snack - cottage cheese.
  5. Dinner - seafood with vegetables.
  6. A couple of hours before bedtime, you can drink a glass of low-fat kefir.

This is only a sample menu, you can make your own, guided by the principles of the methodology.

Sample menu for 21, 30, 50 days

Before considering the menu, you need to familiarize yourself with the allowed number of calories for each day.

For 50 days (d. - day, units - the number of kcal):

  • from 1 to 5 days: 500 units, 400 units, 300 units, 200 units, 100 units;
  • from 6 to 9 days: 200 units, 300 units, 400 units, 500 units;
  • 10 days - unloading;
  • from 11 to 20 days: 150 units, 200 units, 400 units, 350 units, 250 units, 200 units, unloading, 200 units, 100 units, unloading;
  • 21-30 days: 300 units, 250 units, 200 units, 150 units, 100 units, 50 units, 100 units, 200 units, 300 units, 300 units;
  • 31-40 days: 800 units, unloading., 250 units, 350 units, 450 units, unloading, 500 units, 450 units, 400 units, 350 units .;
  • 41-50 d.: 300 units, 250 units, 200 units, 200 units, 250 units, 200 units, 300 units, 200 units, 150 units, unloading.

An approximate menu that will help withstand a day of 250 kcal:

  1. Breakfast - tea or coffee (no sweeteners).
  2. Snack - citrus.
  3. Lunch - 100 g of steam cabbage, 50 g of boiled fish.
  4. Snack - an apple or a cucumber.
  5. Dinner - tomato and 2-3 shrimp.
  6. Before going to bed - herbal tea.

Few people can withstand 50 days, especially since the food is completely lean, and the body may not perceive the calorie deficit. If you feel unwell, very weak, or just decide that such a diet is not for you, then try more humane techniques. For example, ABC Light diet for 30 days. This technique offers a relatively balanced diet, but it is far from complete.

The diet looks like this:

  1. From the first day: 400 units, 300 units, 400 units, 500 units, 450 units, 650 units, 700 units Total 7 days. Repeat from 8 to 14 days, then from 15 to 21, from 22 to 28.
  2. On day 29 of the course you will need to eat 400 units.
  3. The last day is unloading.

Sample menu for 500 units (kcal):

  1. Breakfast - whole grain bread with a piece of cheese.
  2. Snack - apple or citrus.
  3. Lunch - an ear without potatoes (150 g) and a cucumber.
  4. Snack - tomato.
  5. Dinner - 100 g of boiled cabbage, 50 g of meat.
  6. Before going to bed - half a glass of fat-free kefir.

If you need to drop to five kilograms, and at the same time not endanger yourself with anorexia, try the latest, most humane variation of ABC Super Light. The diet will be more diverse, but still this diet is not a full-fledged diet, and it can not be adhered to more than the established dates.

The methodology for the number of calories looks like this:

  • the first ten days: 1000 units, 500 units, 900 units, 400 units, 900 units, 550 units, 950 units, 500 units, 900 units, 500 units;
  • second ten: 400 units, 900 units, 450 units, 1000 units, 450 units, 900 units, 400 units, 900 units, 650 units, 1000 units
  • 21 days - unloading.

The menu may look like this (at 700 Kcal):

  1. Breakfast - cheesecakes baked without butter.
  2. Snack - a glass of berries.
  3. Lunch - borsch with a spoon of yogurt (no more than 350 ml), 150-200 g of poultry.
  4. Snack - citrus.
  5. Dinner - beef stewed with tomatoes.
  6. Evening snack - low fat kefir.

Need the right way out of the diet. When the course has come to an end, in no case should you immediately return to the previous menu. The body has lost touch with many products.

The right thing to do is:

  1. For the first week, stick to an acceptable calorie diet. For 50 days - 500 units, for 30 days - 700 units, for 21 days - 1000 units.
  2. Starting in the second week, start injecting animal fats in small portions. You can add a piece of butter to the porridge or boil it in low-fat milk.
  3. From the third week you can eat fried in small portions.
  4. From the fourth, carefully try everything that you ate before.

Even after leaving the diet, try to adhere to the principles of a healthy diet. Eat on time, avoid excess snacks, drink plenty of water.

How many kilograms can you lose weight

No one can give a definite answer to this question. The number of outgoing kilograms depends on many factors.

The average indicators are as follows:

  • on a diet of 50 days - from 10 to 30 kg;
  • on a strict diet of 14 days - up to 7 kg;
  • monthly diet - up to 20 kg;
  • three weeks - up to 10 kg.

The results also depend on the mobility of losing weight. Recommended water procedures, running, classes in the hall. Small physical activities are also needed, they will not only achieve the best result, but also tighten sagging skin.

Contraindications

Not everyone who wants to lose weight can use the described technique.

This diet has contraindications:

  • chronic diseases requiring a therapeutic diet;
  • diseases of the cardiovascular system;
  • anemia;
  • nervous disorders;
  • problems with the digestive tract;
  • lack of vitamins;
  • pregnancy.

In addition, the diet should not be followed by children and adolescents, people whose work is associated with increased physical and mental stress. At the beginning of the course, it is advisable to abandon driving a car and other matters requiring increased concentration of attention.

If you can hold out throughout the course, you will end up with a beautiful body. And if it took a few pounds, you will need to work in the gym to adjust the result.

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