History of appearance, other name options
Thanks to its popularity and interesting name, a lot of fiction and rumors have been swirling around the Kremlin diet since its inception.
For example, Wikipedia tells readers that it is an analogue of the famous Dukan diet. The difference from the basic program is a more expanded list of permitted products. You can find information that says that “Kremlevka” is a variation of the equally popular Atkins diet, which involves reducing carbohydrate intake while increasing protein and fat in the diet. Still other sources tell of the secret origins and development of the diet for the Soviet elite, which is how it probably earned its name. People first started talking about the diet when Komsomolskaya Pravda journalist Evgeniy Chernykh began publishing his own diet, which he used as an experiment. Evgeniy explained to readers that deteriorating health prompted him to go on a diet. An approximate diet was shared with him by his distant relative, who claimed that this was the famous diet of American astronauts.
To begin with, the journalist conducted nutritional experiments only on himself. When he was convinced that this diet was absolutely safe for the body, Evgeniy began to encourage people to use this technique. Every Saturday, readers read fascinating stories where he shared his own results.
It didn’t take long before a large number of people became like-minded people. Supporters of the diet actively shared their personal achievements, wrote about new dishes, physical exercises, and also shared their own opinions about Eugene’s method.
In a short time, an individual experiment became a weight loss marathon, the participants of which were able to achieve positive results. According to some rumors, the diet was originally called Komsomol, thanks to the newspaper that first published it. Gradually, people began to call it the Kremlin.
Evgeniy Chernykh is the author of the book, the full print version of which was ready in 2006. In it, he tried to explain quite broadly the mechanism of action of dietary nutrition. The program is based on counting carbohydrates, which are scored. All the secrets for beginners are clearly described: how to start the journey to losing weight, how many points are allowed to be consumed at different phases of the diet, what is allowed to eat and how to get the most effective result. The author honestly shared the contraindications that the program has. There is also information about possible harm.
Of course, one article cannot provide complete information on the entire weight loss program. But, let's try to figure out how it works and what stages it contains.
The essence of the Kremlin diet
The basic principle is to limit carbohydrates while increasing your intake of foods containing high amounts of protein and fat. This shift in nutrition towards protein foods leads to the cessation of the deposition of new fat reserves. In parallel, energy is created from old layers of fat.
The main tool for losing weight is a points table. It contains the names of different products, opposite which the number of conventional units denoting carbohydrates is indicated. A little later we will let you familiarize yourself with the full table of products.
Where can I find out the weight of carbohydrates in foods? Tables of conventional units
In order to make it easy for adherents of the Kremlin diet to navigate the world of products, selecting only the most healthy ones for their diet, special tables of the Kremlin diet , in which you can see both the carbohydrate content of the most popular products and their calorie content. The amount of carbohydrates in the Kremlin diet tables is given in conventional units (1 gram of carbohydrates per 100 grams of product ).
Advantages and disadvantages
Like any program, the Kremlin diet also has its pros and cons.
An undeniable advantage is the fact that a person does not have to experience a tormenting feeling of hunger, severely limiting himself in nutrition.
Advantages:
- Efficiency;
- Wide range of approved products;
- Habitual daily routine;
- Lack of hunger;
- There is no need to constantly count the calories you consume;
- Improved skin condition.
The most unfavorable moments include the following:
- Increasing lack of vitamins and nutrients;
- Disorders of the digestive system;
- Increased load on the excretory system;
- Metabolic disorders;
To avoid negative consequences, experts recommend choosing vitamin complexes. It is better to use them from the very beginning of the diet. And to avoid problems with the digestive system, eat 20-30g. bran daily.
Advantages and disadvantages
The advantages of the “Kremlevka” include the following:
- the diet is really effective (helps you lose from 5 to 15 kg);
- does not “torment” the feeling of hunger;
- a wide variety of products (there are a lot of recipes for cooking);
- excess weight does not return soon;
- Compliance with nutritional rules does not require significant effort.
There are not so many disadvantages, but they still exist:
- the type of diet is not recommended for those who have a “pre-diabetic” condition, as well as type 2 diabetes;
- the predominance of protein foods disrupts calcium metabolism in the body, and this can lead to the development of osteoporosis (in this case, it is recommended to consume more dairy products).
So, there are many more pros than cons. However, do not forget that any dietary restriction is stressful for the body, so before “starting” you should consult with a nutritionist.
Contraindications
Not every person is able to withstand the stress that develops during dieting. It is strictly forbidden to use the Kremlin weight loss program in the following cases:
- Pregnancy;
- Breastfeeding period;
- Diseases of the cardiovascular system;
- High blood pressure;
- Diabetes mellitus and other metabolic disorders;
- Depression;
- Oncology;
- High degree of obesity.
Even in the complete absence of the listed diseases, take the time to visit a doctor before starting a diet.
Stages and rules of losing weight
The program consists of four stages, the first of which relate to direct weight loss. The final phase is a gradual exit from the diet.
Stage 1 - induction
The phase lasts from 7 to 14 days. The daily norm of conventional units (cu) should not exceed 20. But, it is allowed to eat until completely saturated. Meat and fish are equal to 0 USD, and the initial menu consists of these products.
At the first stage, you will have to completely give up sweets, baked goods, lactic acid products, alcohol and artificial sauces. The process of losing weight is going quite quickly. After completing the first stage, you can lose about 10 kg.
Stage 2 - weight loss
The second phase lasts from two to six weeks. The program is selected exclusively individually and depends on the number of kilograms that you need to get rid of.
Weekly daily norm gradually increases by 10, reaching 40. The diet contains vegetables, fruits, nuts and lactic acid products with the exception of cheeses.
If the process of losing weight is delayed, you will have to reduce the daily intake to 20 USD. Never force your own body to feel hungry. It will slow down your metabolism, as well as the weight loss process itself. Breaks between meals should not exceed four hours.
You can begin the third stage when you are two to three kilograms away from the desired goal.
Stage 3 - adjusting carbohydrate intake
The stage lasts about 1-3 weeks. Experts recommend extending the period to three months. The daily norm increases gradually, but does not exceed 60 points. If the weight does not decrease at this stage, you will have to reduce the number of units consumed. You can slowly include potatoes, cereals, legumes and fruits in your diet that were not previously allowed.
If the circumstances are positive, proceed to the final stage.
Stage 4 - saving results
Gradual return to normal diet. The menu should be balanced and include essential nutrients. Carbohydrates and sugar-containing foods should be limited. Monitor your achieved weight, do not forget about physical activity and periodic fasting days.
Stage 3 – adjusting carbohydrate intake
Stage 3 helps you get rid of the last extra pounds. It will also help you get used to your new diet. In fact, you will have to stick to the menu of this period for the rest of your life. Every week you can add 10 USD. Getting rid of the remaining couple of kg will be very slow. But the weight must come down.
You must determine how many carbohydrates you can consume per day. At the same time, you should not gain weight. Everyone has their own threshold. It depends on metabolism, physical activity, and hormonal levels. As a rule, this value is in the range of 60-100 USD.
You can add potatoes (and other vegetables that contain starch) + sweet fruits + cereals and legumes to the permitted products of the first and second stages.
This diet allows you to slowly reach your desired weight. Familiar products are returning. Now you know how to eat right. All that's left is to keep the weight off
