Kremlin diet for beginners. Complete guide.

All information is provided for informational purposes only and does not constitute medical advice. The system, methods, methods of treatment, necessary medications can only be prescribed by your attending physician.

Material prepared by: admin

Last modified: 2020-07-21 Date written: 2020-03-29

The complete Kremlin table of products in conventional units per 100 g (1 c.u. is equal to 1 g of carbohydrates):

Simple Kremlin diet. Full description.

In Kremlyovka there is a minimal amount of carbohydrates, there are absolutely no sweets, pasta or bread. Instead, natural products are offered, including protein, natural fats, and vegetables. Research shows: The Kremlin diet (in other words: low-carb) promotes rapid weight loss and improved health indicators more often than any other. Each of you either knows someone who has successfully followed the Kremlin, or has heard a similar name. For the first time, Evgeny Chernykh described in detail the rules/principles of the Kremlin diet in his book (you can download it for free here) and on the pages of the newspaper “Komsomolskaya Pravda Kremlin Diet”.

There is no need to count calories or use special pills, dietary supplements, smoothies, cocktails containing various “chemicals”... So, why is there still a lot of discussion about Kremlin?

Learn more about low carb. How to use it for your personal purposes? Select a section or continue reading below.

1. Introduction 2. What You Can Eat 3. Benefits 4. Tips and Guides 5. Side Effects, Myths

Menu for 2 weeks

The menu for the first stage of Kremlevka excludes pastries, various sweets, alcohol, fruits, coffee, potatoes and carrots. Preference should be given to dishes made from meat, fish, cheese, eggs, seafood, cucumbers and green salad. Adherents of the Kremlin diet recommend including shrimp in garlic sauce on the menu.

Prepare this dish according to the following recipe:

• Wash fifteen shrimp and remove shells;
• Cut two cloves of garlic into small circles;
• Cut the pulp of one hot pepper into strips;
• Simmer all ingredients in olive oil using a thick-bottomed frying pan;
• Place the canned tomatoes in a colander, mash them with a fork and simmer for ten minutes;
• Place on a plate, pour tomato sauce over them, and garnish the dish with rosemary.

After fourteen days of the diet, proceed to the next stage, gradually increasing the amount of carbohydrates in your food.

First meeting. “Kremlin diet”.

“Kremlin” means that you consume as few carbohydrates as possible, but as much fat as possible. According to other sources, this is the name of a low-carb, high-fat diet or “keto”.

“Thanks to” annoying advertising, the tabloid press, second-rate beauty contests, and tactless employers, a certain standard of an ideal figure has developed in our minds. It's not even 90*60*90! Folklore defines this standard unambiguously: “Skin and bones.” Even representatives of such professions as ballerina, top model, etc., such a standard is not applicable. And there is no standard for body weight! There are many individual differences from generally accepted measurements that affect body weight, well-being, and professionalism. In addition, body weight is strongly influenced by age, area of ​​residence, climate, heredity, and nationality. However, we will highlight some average characteristics that will help determine excess body weight based on the main parameters.

Calculating excess weight is quite easy: we will name several methods

First method:

The so-called BMI is the excess body mass index. How to calculate: Divide your weight (kg) by your height (sq. meter)

* Normal weight: BMI < 25; * Overweight: BMI > 25; * Obesity: BMI > 30.

Second method:

Ratio of waist circumference (cm) to hip circumference (cm) (W/H). OT/OB for women should be <0.8, and for men <0.9. Then, if this index is higher than the calculated value, we reduce the weight, since the risk of a disease such as coronary heart disease directly depends on the size of the waist/hips.

Third method:

It is necessary to evaluate the metabolic rate: the level of triglycerides, blood glucose, total cholesterol. The standard is defined as normal if the blood glucose level is 6.0 mmol/l; total cholesterol 5.2 mmol/l; triglycerides 1.6 mmol/l.

Fourth method:

Nutritionists have developed calculation formulas that determine a certain “Ideal weight”. The name, of course, is conditional. These formulas help determine the body weight to which it is desirable to strive. This takes into account the dependence of gender on age, height, and physique.

On our website we present the calculation using Broca's formula:

For women: Correct weight = (Height – 100) * 0.85

For men: Correct weight = (Height – 100) * 0.9

For decades we have been told that foods containing fat are bad for your health! Therefore, low-fat “diet” products, often full of sucrose, fructose and other “chemicals,” flooded supermarket shelves. This is what became the main mistake! This kind of commercial marketing, the main goal of which is to make a profit, has started the obesity epidemic!

The latest research shows that there is no reason to be afraid of eating natural fats! Fat is our friend. By observing Kremlevka, we simply minimize the consumption of sugar / starches. Plus, you can eat a wide variety of other delicious foods until you're full—and still continue to lose weight...

How is this possible? It’s very simple: sugar/starch stops entering the body, while blood sugar levels normalize; the hormone that is responsible for the accumulation and storage of fat falls. There is a sharp increase in the loss of fat mass, so the feeling of fullness will occur much faster with smaller portions of food eaten, the daily menu will be reduced, causing weight loss.

Research proves: The Kremlin diet makes it easier for you to lose weight and improves your ability to manage your blood sugar levels, despite other benefits .

Contraindications

Before you start losing weight, you should familiarize yourself with those for whom the diet is contraindicated for medical reasons:

• recently suffered a stroke or heart attack;
• patients with type 2 diabetes mellitus;
• women during menopause (due to a small amount of calcium, the risk of osteoporosis and brittle bones increases);
• children (for a growing body it is important to receive all the necessary vitamins, minerals and nutrients);
• patients with heart and liver diseases.

In the absence of contraindications, “Kremlevka” will be effective and safe and will help you lose excess weight in a short time. Moreover, unlike metabolic nutrition systems, it does not affect hormonal levels.

The Kremlin diet is extremely strange, but at the same time it is a phenomenal diet, following which

• Feeling hungry is prohibited!
• You can play sports, but it is not necessary!
• On Kremlyovka you should eat only when you REALLY want to eat and as much as you want!
• and, most importantly, forget forever that “you can’t eat after six in the evening”! It is possible and necessary!
• the consumption of dry wines, dry champagne, and strong alcoholic drinks is allowed in limited quantities. However, remember: any alcohol catastrophically increases your appetite and negatively affects your health! So: it’s possible, but not necessary.

Let's consider the basic principles and rules of the Kremlin diet. According to the generally accepted opinion, the Kremlin consists of four progressively developing periods. Let's call them steps or stages:

The 1st step (stage) is characterized by the launch of methods for processing fat deposits.

Continue The first step should be at least two weeks. The maximum amount of carbohydrates consumed during this step should not exceed 20 points (remember: 1 point = 1 carbon grams. (Carbohydrate table. And carefully read food labels).

The first step of Kremlyovka is especially difficult and fundamentally important: In the first step, we use our recipes for 10 points in one serving. (Ribs with mushrooms will come in handy!) By following all the recommendations of the Kremlin diet, you can lose up to 10 kg in the first two weeks.

It is likely that at a certain point in time the weight will stop decreasing or even increase slightly, you will be overtaken by a feeling of dissatisfaction with yourself and the results achieved, then simply extend the 1st step (stage) for some more time (but no more than one week)... The period of stay is Set each step yourself depending on your health, but no more than three weeks. If everything goes according to plan, the rate of weight loss is acceptable, you are satisfied with everything - proceed to the 2nd step (stage).

The 2nd step (stage) is characterized by functional weight loss. During the functional weight loss step, the duration of which is directly dependent on the rate of weight loss (approximately four to six weeks), you are allowed to add 5 points/week accordingly until you reach 40 points, and if the weight continues to decrease, then you are allowed to move on to the next stages of weight loss.

IMPORTANT! Don't forget:

• Drink water often.
• Five to six hours: the maximum possible break between two meals.
• You don’t eat up, so to speak, “to satiety.”

If you notice that you have begun to gain weight again, return to the First Step for a certain number of days by 20 points.

The 3rd step (stage) begins the restructuring of the body to a new nutritional system and a gradual transition to the preserving Fourth Step. It is better to stretch this step over the longest period of time – two to three months. It is allowed to add up to 10 points/week to the previous menu accordingly. In the third step, do not be alarmed if the weight suddenly “froze” in place or decreases very slowly. The slower the better. No matter how much you would like to “speed it up”, refrain.

It is fundamentally important: at this step (stage), using the “trial and error” method, we select how much carbohydrates we can afford so that the weight gradually decreases. From practice: sixty points per day is suitable for the largest number of people.

And finally, the goal has been achieved: you have lost excess weight...

The 4th step (stage) is characterized by the creation of your own unique nutrition system, which will guide you for the rest of your life. You should not conclude from the Fourth Step that this diet is a one-time promotion, after achieving the results of which you will again return to your own former gastronomic hobbies.

At this step it is very easy to break down and return to former addictions. Therefore, be especially careful about yourself and restrain yourself... Naturally, from time to time, on holidays, you are allowed to allow yourself a piece of cake, but do not organize holidays every day!

Summarize:

• Allowed to eat: Eggs; meat; above-ground vegetables; fish; natural fats (for example, butter).
• Strictly prohibited : Sugar-containing/starch-containing foods (potatoes, bread, rice, pasta).
• Eat only when you feel hungry until you feel full and relaxed. It is so simple! There is no need to “count calories” or weigh each piece of meat. Just forget about industrially produced “diet” foods.

Here are some examples of what we eat:

Apium-free

Rioja chicken drumsticks

Chicken in oranges

Contraindications Kremlevka. Harm.

Most people can safely follow the rules/principles of the Kremlin Diet. But the following three categories may require additional consultation or adaptation:

• Diabetes (for example, do you use insulin)?
• High blood pressure?
• Are you breastfeeding?

IMPORTANT! Start losing weight only when you feel good. We also recommend consulting with a nutritionist, because it is safe to lose weight under the supervision of a doctor. If none of these groups applies to you, calmly plan your diet!

Reviews

Overall, I really liked the Kremlin diet, I followed it for 4 months and managed to lose 14 kg. The first kilograms went off easily and quickly, the subsequent ones more slowly. However, the goal was achieved without having to suffer from a constant feeling of hunger.

Irina Miklyukova

I had never tried diets before and was skeptical about them. To be honest, I didn’t believe in this “Kremlin” thing either; my wife made me try it. It was very difficult, I almost lost it a couple of times, it’s good that we were on vacation, my wife was closely watching. I managed to lose more than 10 kg (even though I still cheated sometimes). In general, a good diet, I recommend it to everyone!

Vasily Larin

I am a convinced meat eater, so, despite being overweight, I couldn’t imagine life without my favorite dish. That's why I decided to try the Kremlin diet. It turned out that it really works! I don’t know what the secret is, but by giving up bread, pasta and other foods I didn’t like, I really found the figure of my dreams. Of course, I had to run and go to the gym, but the result was worth it!

Kristina Vasilyeva

What to eat while following the Kremlin Diet

In this section we will tell you what exactly you can eat “on low carbohydrates”. Preferably, of course, visual guides, detailed food lists, delicious recipes... or a simple starter GUIDE.

Let's start with a quick visual guide to small carbs. Here are the basic food groups. You can eat everything here (as long as you like it):

The numbers above are the number of grams of coal. / 100 grams (3.5 ounces)

Everything is here: below 5% angle. By consuming these foods, you can easily follow a strict “low carb” diet by staying under 20 points/day.

Stage 4 - saving results

This stage involves maintaining weight. You are required to stick to the right amount of carbohydrates for you. The most important thing is not to break down and start eating wrong again. Remember that store-bought juice and soda are high in carbohydrates. Give preference to freshly squeezed juices and plain water. And also mineral without gas. Potatoes and flour - we indulge on holidays.

Cereals should also not dominate the diet. If you have a sweet tooth and you really want to exceed your daily carbohydrate intake, go in for sports. If you are actively engaged, you can allow yourself an extra piece of dark chocolate.

How many carbohydrates are recommended?

The fewer carbohydrates “enter the body,” the greater the effect on weight loss and blood sugar levels. We recommend following our nutritional advice as much as possible. When you are already satisfied with your weight and health, you can try to move on to the more liberal stages of the Kremlin (second, third). At the stage of functional weight loss, the duration of which is directly dependent on the rate of weight loss (approximately four to six weeks), we recommend adding 5 points per week, respectively, until you reach 40 points. In the case when the weight continues to decrease, then allowed to move on to the next stage of weight loss.

Here are three examples of what low-carb eating looks like, depending on how many carbs you eat:

Menu for 10 days

After a protein diet, your weight should decrease by three to five kilograms. If so, follow a daily diet of 20 grams of carbohydrates. The table shows examples of the Kremlin diet menu for 20 points.

Advantages of Kremlyovka: benefits

So why should you eat less carbohydrate foods? There are many potential benefits proven by science and experience, such as these four:

Losing excess weight

Most people start losing weight using a well-known and often extremely effective method. More about this>

However, the reason many people eat low-calorie foods is most often due to health effects, such as the following:

Reverse type 2 diabetes

1. Kremlin may normalize blood sugar levels and therefore potentially reverse type diabetes
2. Reducing carbohydrate intake is also likely to be extremely beneficial in treating type 1 diabetes.

Calm your stomach

Kremlin can lead to a calmer stomach, less (or no) gas, fewer cramps, pain...

For most people, getting rid of such inconveniences is a priority benefit. Typically, normalization of digestion takes only one or two days. Changes for the better begin to be felt in just a few hours.

Reduce sugar cravings

Struggling to stay away from sweets even as you try to limit your sugar intake? Quite a lot of people try, but often “lose this battle”...

Kremlin, on the other hand, reduces/eliminates cravings for sweets.

More general benefits

Less acne Less migraines Normalize blood pressure Less heartburn Increase physical endurance

Flaws

Any dietary system, in addition to its advantages, also has some disadvantages:

• The menu, of course, is varied, but to compile it you must always have scales and tables on hand using a point system - this is additional time and hassle.
• A large number of protein components in the daily diet is a severe burden on the kidneys. As a result, the general condition of the body may deteriorate, and stones may form and gout may develop.
• Fats of animal origin have a negative effect on blood vessels, causing atherosclerosis.
• The Kremlin diet has a bad effect on men's health, so representatives of the stronger half should be careful with it.
• Disturbance of the intestinal microflora, which leads to intoxication by accumulated harmful substances and constipation. This is due to insufficient fiber.
• Progression of “zombification” - constant calculations make a person a real hostage of the methodology.

Kremlin Diet: Tips and Guides

Breakfast

Breakfast is a great time to eat low carb. Who doesn't love classic scrambled eggs? Even if someone answered “I do,” there are great egg-free options.

Another excellent option: just a cup of coffee. On Kremlyovka, eating food rich in fats will significantly reduce your appetite. Many people don't even need breakfast. Try it!

And these options: - tasty, fast, delicious!

Nutrition

So, dishes for lunch and dinner. For example, you can eat meat, fish or poultry with vegetables, fat-rich sauces, and gravies. Fish products, meat products, chicken, cheese, eggs (Remember: it is recommended to consume no more than three eggs per week). As you can see, there are a million alternatives...

Instead of potatoes, rice, pasta

Why eat the starchy original when there is a great substitute: cauliflower puree, cauliflower rice? Not to mention Fried Green Beans with Parmesan.

allowed : mushrooms; radish; fresh salad; cucumbers; bell peppers, sorrel; parsley; dill; celery; fresh spinach; olives; garlic; and additional vegetables (allowed to be used when the total amount of carbohydrates is no more than 1 cup per day, while the size of salad vegetables should not exceed 2 cups): asparagus, green beans, white cabbage, cauliflower, eggplant, zucchini or zucchini, turnips, sauerkraut , broccoli, onion, avocado, celery root, Brussels sprouts.

In short, there are so many great low-carbon alternatives to rich, carb-rich foods that are healthier, tastier, and more flavorful!

Eating out

How to eat out properly, whether at a buffet, guests or fast food restaurants? The main idea is to avoid starchy foods (such as bread or pasta). Instead, ask for extra natural fats like butter, cheese, bacon... (you'll still be full).

Snacks and snacks

You probably won't need to snack much while following the Kremlin, as your hunger will return to an adequate level.

However, if you want to eat something right away, we recommend choosing: cheese, nuts, regular slices or a hard-boiled egg. There are quite a lot of excellent options

Bread

Is it difficult to live without bread?

There are good and not so good low carb options. Spoiler alert (important information revealed prematurely): you should probably stay away from “low carb” bread from grocery stores! Here's what you can make instead.

Diet with a higher proportion of natural fats

Fats, such as butter and olive oil, go well with almost all foods; they greatly enhance the taste of the dish. But how to get enough healthy fats on Kremlyovka? How much should you eat? Hint: as much as you need to get rid of the feeling of hunger. In other words, until you feel full.

Avoid “specialty” foods

Another common mistake when following the Kremlin: being deceived by the “creative marketing” of special “low carb” foods. Remember: to effectively lose weight while following the Kremlin diet, nutrition should be based on natural foods.

High-carbohydrate treats such as chocolate, candy, pasta, and bread often use all sorts of deceptive marketing, positioning them as diet foods, but in reality: they are junk food - including carbohydrates - in disguise. Read more about this >

How to make the Kremlin diet cheaper

The Kremlin diet, in itself, should not be too expensive. A little guide on how to make it super cheap.

With a little planning, preparation, and awareness, you can save a ton of money:

1. Try to purchase meat, fish, and poultry from small wholesale stores.
2. In the recipes, we tell you how to prepare quite rarely used ingredients, such as coconut milk, for example.
3. Actively use the system of discounts in chain supermarkets or cash cards.
4. Some rare ingredients can be purchased on the website of our partners iHerb.

Breaking the rules

To cheat or not to cheat? That is the question. If you decide to cheat a little, then our guide will help you “commit the crime” with the least damage.

Products

Compliance with the “Kremlin” involves counting points and eating the “right” foods – low-carbohydrate foods.

Allowed

These include the most popular and favorite components of many dishes.

Meat

You can eat any of its types:

• lamb;
• horse meat;
• rabbit meat;
• game;
• beef;
• pork

The consumption of sausages and semi-finished products is allowed, but must be under strict control, since manufacturers use various additives, including sugar, which violates the principles of the “Kremlin”.

Eggs

Allowed in any quantity and in any form (omelettes, fried eggs, boiled, poached).

Greens, vegetables, mushrooms

Unsweetened vegetables (radish, cucumbers, celery, broccoli, zucchini, cauliflower), greens will be a healthy addition to any dish. It is also allowed to include mushrooms in the menu that contain proteins and micro- and macroelements necessary for health.

Others

Permitted foods include various hard cheeses and any drinks (except sweet juices). You can drink coffee, tea, herbal infusions, but without sugar; a small amount of alcohol is also allowed.

Sea and river fish and dishes made from them are allowed.

You can cook casseroles, soups, salads, dumplings, stews, pancakes, zrazy, roasts.

In general, the list of products allows you to create a varied menu for every day and not suffer from a constant feeling of hunger.

Prohibited

From your diet during the diet you should completely exclude:

• all sweet products (condensed milk, cakes, cookies, ice cream, honey, chocolate);
• potatoes in all its forms (chips, mashed potatoes, French fries);
• juices and sodas (fruit drinks, fruit drinks, beer);
• bread and cereals (buckwheat, pasta, white rice, flour products);
• sweet fruits and nuts, all types of berries.

Tables

The table of points for the Kremlin diet is presented below (product weight – 100 g).

Bread products:

Dairy products:

Porridges, legumes and pasta:

Chicken products:

Meat products:

Fish, seafood:

Vegetables and greens:

Mushrooms:

Fruits and berries:

Beverages:

Nut products:

Sweet:

Tables of ready-made dishes for the Kremlin diet (points per 100 g).

Soups:

Meat dishes:

Vegetable dishes:

Other ready meals:

Kremlin diet: negative manifestations

At the beginning of following the principles and rules of dietary nutrition, when the body stops receiving sugar/starch in the usual quantities, some side effects may appear, as “global restructuring” begins. The so-called “ketosis” (increased levels of ketone bodies in the blood). For most people, this negativity goes away quite mildly, lasting only a few days. Still, it is advisable to minimize it.

An alternative is to start the diet gradually, breaking it up, for example, into decades, “listening” to your body for several weeks... But Nike’s motto “Just Do It” is probably the best choice for most! Giving up sugar/starch often leads to losing several kilograms quite quickly: literally in a few days. Although this is just accumulated excess fluid, but for motivation: super-healthy!

Here are the side effects that may occur when you start following a strict low-carb, high-fat diet.

Flu

By far the most common side effect is called induction flu. This is what makes some people feel sick 2-3 days after starting to lose weight.

General symptoms:

• Headache
• Fatigue
• Dizziness
• Mild nausea
• Irritability

Symptoms go away quickly as the body adjusts to burning fat. Usually within a week.

The reason is this: carbohydrate-rich foods slow down the removal of water from the body. When you stop eating high-carb foods, you lose excess water through your kidneys. This can lead to some dehydration due to lack of salt in the first week of losing weight before the body fully adapts, leading to the symptoms described above.

You can minimize induction flu by drinking more fluids and temporarily increasing your salt intake. A good preferred option is: drink a cup of broth or soup, once/twice a day. Symptoms of induction flu will become minor or not even noticeable and will quickly disappear.

So: drink a little more water than usual. Salt a little more.

Required tables

Now we turn on the printer and print all the table options that are necessary to calculate points as part of losing weight on the Kremlin diet. There are a lot of them, but you need to sit with them once, figure them out and then actively use them when creating a menu, taking into account the characteristics of the stage you are at.

These are complete points tables for individual products (per 100g).

You will also need complete tables of prepared dishes. Regardless of meticulously calculating points at the stove, which will take a lot of time, just look for the appropriate recipe - and enjoy the variety of your diet.

Such a table of carbohydrates should hang in the kitchen of everyone who is losing weight, so that the dishes do not exceed the daily allowance. e. (standard units).