The Bormental diet appeared in Russia in 2001. In the modern rating of diets, it ranks 25th. This method of losing weight is well suited for people with significant excess weight in combination with identifying the reasons that led to it. What is the final result - everyone decides on their own, the author of the technique calls it "losing weight without boundaries."
Who is Dr. Bormental?
The technique was developed and patented by the Russian doctor and psychotherapist Valery Romatsky. A specially designed low-calorie diet must be combined with psychotherapy techniques aimed at identifying the causes of overeating. The author believes that improper eating behavior lies in the problems that make a person feel uncomfortable and hungry. Without thinking about the consequences, he begins to consume large amounts of sweet and high-calorie foods. The habit of "seizing stress" is acquired very quickly, and you can get rid of it only with the help of a specialist. Not everyone will be able to boldly talk about the problems that led to obesity. The psychologist will help guide the patient, and the environment should provide him with the necessary support: family, colleagues, friends. In any diet, it is important to take into account the individual characteristics of the organism, its physique and state of health. So you can calculate the optimal weight figure. And most importantly, a person must determine his acute psychological problems - the reasons for his overeating.
Fundamental rules
Most importantly, you must not go hungry. Inhibition of metabolic processes will lead to even more weight gain. It is better to have breakfast in the morning, and not at noon, the body "wakes up" with food. Each meal should be 150-200 grams, and their number can be increased to eight. Dinner is preferred a few hours before bedtime.
It is very important to distinguish between hunger and appetite, this will help to avoid overeating. A small portion can satisfy hunger, and appetite is more emotion, mood. By separating these two concepts, you will not eat too much.
A prerequisite is to track the calorie content of food. The table developed by the author will help a lot in this, in which the calorie content of all permissible products is entered. Depending on the individuality of the body, the daily allowance should not exceed 1500 calories. The lower threshold must not be reduced by more than one third.
The food should be delicious and you like it. After all, after being eaten "through force", the body, for sure, "will ask for compensation" in the form of something pleasant, but not useful, and this technique does not allow. It is optimal when all flavor shades are present in dietary food. The fifth part can be given to high-calorie food.
You don't need to force yourself to drink a lot of fluids. The body itself will tell you the required rate. The main thing is that water does not replace food.
Losing weight is greatly facilitated by non-complex physical activity. A half-hour walk or yoga class is enough. If you find it difficult to deprive yourself of your usual sports activities, it is worth increasing the diet by two to three hundred calories.
The Bormental diet is not recommended for pregnant women, minors and the elderly. The technique for people with mental deviations and serious illnesses is prohibited. Always check with your doctor before starting to lose weight.
Dietary diet
What should be the approximate menu for the method of psychological weight correction? Before planning it, you need to decide on the number of meals. As with any diet, breakfast is considered to be the most "energetic", with enough carbohydrates. Lunch is less dense, but rich in proteins. The diet dinner is traditionally light. The classic proportion is applied: breakfast - 35%, second breakfast (lunch) - 15%, lunch - 35%, dinner - 15% of the daily diet. And no snacks, each portion of food is complete, and you need to consume it no faster than 20 minutes.
On the list of acceptable products: protein-rich meat and fish, seafood, cottage cheese, eggs, vegetables and fruits will be of particular value. Fermented milk products, nuts, honey will pleasantly complement and benefit. You will have to forget about fatty foods, alcohol and soda, smoked products, canned food and baked goods.
Sample menu for a week
The proposed menu provides six meals a day. You can eat more often, then any fruit will do as a full-fledged light meal.
Breakfast. For the first meal, cereals are ideal, there is a huge variety. Most recommended: Oatmeal porridge and semolina. A small portion of bread with a slice of cheese is allowed, or even better, replace it with bread. Coffee or tea with lemon and honey.
Lunch. The second breakfast can be more varied: low-fat cottage cheese with sour cream, boiled egg, sausage or omelet. Fresh or dried fruit compote is perfect.
Dinner. The first courses will be good green borscht, pickle, pea or rice soup, red lean borscht. Every day you can pamper yourself with a new dish. Three times: boiled veal or chicken, liver or hearts. For food lovers, you can make something original, for example, stuffed peppers. It is better to take bran or black bread. Compote or tea.
Afternoon snack. This afternoon meal is a treat for those with a sweet tooth. You can eat yogurt, dried fruits and nuts are recommended. One day of the week, you can treat yourself to pancakes.
Dinner. Evening meals should be light. For this purpose, any salads made from vegetables and herbs are perfect; you can diversify them with vinaigrette or canned peas. A great addition would be rice, mashed potatoes, a little boiled meat or fish. Tea.
Second supper. A good end of the day will be a glass of kefir or ryazhenka and a couple of crackers or dryers.
One day a week, this is usually Sunday, it is recommended to arrange a fasting day - to give it to a vegetable diet.
Pros and cons of the Bormental diet
Reviews of nutritionists and people who have decided to lose weight according to Bormental agree on one thing: this technique is surprisingly effective. Diet restriction and tight calorie regulation have a quick effect. Patients begin to lose weight from the first day. The weekly result is 2-5 kilograms, and in a month you can lose 6-12 kilograms. Frequent balanced meals can help you avoid hunger. And a fairly varied diet allows you to ignore the restrictions. To prepare simple and quick diet meals at home, no trick is needed. In addition to the usual products at home, you can create interesting and original step-by-step recipes with a minimum calorie content. But the most important result is to identify the factors that led to the problem of being overweight and to avoid them in the future.
The disadvantage of this method is a temporary decrease in performance, sometimes even a slight malaise. The stomach adapts to low-calorie food in the first two weeks. For many, it can be tedious to keep track of your calorie intake. A specially designed table and formula allows you to adjust this process on a daily basis based on your weight, height and age. Just a little patience and the result will not be long in coming.
