Terribly effective. ABC diet: 30 days, reviews and results

The ABC diet stands apart among diets designed for weight loss - if all diets without exception promise that after going through all the stages you will become healthier and normalize your weight, the ABC diet promises something completely different. But the results are impressive - if you stick to the diet to the end and don’t get sick.

Moreover, there are at least three ABC diets - classic, light and superlight. In this article we will briefly touch on all three options, and then talk in detail about ABC-lite.

The ABC Diet

The strict ABC diet does not provide any menu recommendations. The main thing is not to exceed the permissible daily caloric intake limits. It is 500 kcal, on some days it reaches 800 kcal. The ABC calorie plan is different every day.

The duration of the diet depends on its type. Classic and Superlight last 50 days, Light – 30, Svetofor – has no time limits.

The ABC Diet encourages daily consumption of low-energy foods and controlled calories.

When you change your diet, your metabolism slows down. When there is a deficiency of nutrients, the body begins to work in a safe mode in order to save its own energy reserves. This leads to inhibition of the fat burning process. If you eat small portions and change daily caloric intake daily, the body finds itself in stressful conditions, does not have time to adapt to frequent changes in caloric intake and continues to break down fat deposits as before.

Basic rules of the ABC diet:

1. Divide the total daily amount of food into equal portions. You can eat 5 times a day or organize 3 meals a day with 2 snacks.
2. Make up most of your diet from complex carbohydrates, protein foods, vegetables, and fruits.
3. Steam, stew, boil, bake food.
4. Completely avoid foods with preservatives, flavorings, and dyes. Eliminate fast carbohydrates from your diet and limit your fat intake.
5. Drink 1.5–2 liters of purified water without gas every day.
6. Have dinner before 6 p.m. If you don’t have time in time, eat low-fat cottage cheese, fruit (except grapes, bananas) or yogurt, but no later than 22:00. The maximum calorie content of a late dinner is no more than 150 kcal.
7. Take multivitamins and mineral complexes.

If you fail, do a fasting day and continue losing weight.

After the diet, make sure that your daily caloric intake does not exceed 1000 kcal.

Eat this way for about a month. Then increase your energy intake by 100 calories each week. When weight starts to gain, stop increasing your caloric intake.

List of prohibited foods on the ABC Diet

On the ABC diet, you cannot eat high-calorie foods; the following foods are prohibited:

• fast food, snacks, semi-finished products;
• dumplings;
• baked goods;
• wheat flour bread;
• ice cream;
• mayonnaise and other high-calorie sauces;
• fatty meats, lard, ham, offal;
• sausages;
• bird – goose, duck;
• alcohol.

How to cook

Since all dishes should be low in calories, it is recommended to boil, steam, or bake foods.

Vegetable salads are seasoned with a minimum amount of any vegetable oil or a mixture of wine vinegar and lemon juice.

Classic diet on ABC for 50 days

The essence of the ABC diet is a sharp reduction in calorie intake, to the point that per day, food is consumed half as much as for breakfast with an adequate, balanced diet. This is a reason to think for everyone who cares about their health. Such a meager diet might be suitable for fasting days, but not every body can stick to it for 50 days.

Almost the only ABC rule is to follow the energy consumption schedule:

• day No. 1, 2, 9 and 37 - 500 kcal each;
• 3, 7, 21, 30, 41, 47 - 300 units;
• 4, 8, 13, 39 ― 400;
• 5, 19, 25, 27 ― 100;
• 6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 ― 200;
• 10, 17, 20, 32, 36, 50 - “free” days from food;
• 11, 24, 49 - 150 units;
• 14, 34, 40 ― 350;
• 15, 22, 33, 42, 45 ― 250;
• 26 - 50 units;
• 31 ― 800 kcal (a real glutton for Ana Boot Camp);
• 35, 38 ― 450.

Adherents of the diet claim that its amazing effect is achieved thanks to periodically increasing and decreasing calorie content, supposedly “accelerating” metabolism. They are partly right, because the so-called loading days with a limited diet really do not allow the body to adapt to new conditions, maintaining its susceptibility to energy deficiency. But the caloric intake of a cheat meal is much higher than the daily norm required to maintain basic metabolism, and it is not 500, 800 or even 1000 kcal.

Classic ABC diet menu for 50 days

The ABC diet rules do not stipulate strict adherence to a specific menu. You can compose it yourself or use ready-made options. There are no food restrictions, but to be as satiated as possible, it is best to eat healthy foods high in protein and fiber, while minimizing fats and simple carbohydrates.

To mitigate the impact of diet on the body and not waste valuable calories, when losing weight you should pay attention to the following recommendations:

• exclude sugar, sweet vegetables and fruits, animal fats and refined vegetable fats from the menu;
• on “high-calorie” days, add a little unrefined vegetable oil to your food, preferably flaxseed, sesame, hemp or a tablespoon of flax seeds, which, in addition to valuable fatty acids, contain fiber and amino acids;
• eat low-fat protein foods (cottage cheese, egg whites, chicken or turkey fillet, low-fat cheeses, fish and seafood, tofu);
• from carbohydrates, choose slow ones, rich in dietary fiber (bran, oatmeal and buckwheat porridge, brown rice, fresh vegetables);
• include in the diet foods with a high concentration of biologically active substances (seaweed, blueberries, broccoli, artichoke, tomatoes, eggplant);
• add sprouted grains to your diet, for example, wheat - they contain valuable vitamins and minerals and, even in small quantities, perfectly satisfy the feeling of hunger;
• eat vegetables with coarse fiber (all types of cabbage, celery, spinach, apples);
• subject food to gentle processing (stew, steam, bake) or eat it raw;
• Prefer whole fruits or vegetables to juices, smoothies and purees, since unprocessed fiber and solid foods are better satiating.

Some recipes

While on a diet, you can prepare gazpacho soup from the following ingredients:

• 130 grams of cucumbers;
• 20 grams of shrimp;
• a small amount of crackers made from black bread;
• 20 grams of bell pepper;
• lemon juice (about 1 teaspoon);
• sour cream in the amount of 5 grams;
• dill;
• wheat sprouts;
• salt - to taste.

First, the seeds are carefully removed from the cucumbers. After that, peel them and cut the vegetables into small cubes.

At the next stage of preparing the dish, the pieces of bread are immersed in water at room temperature. Then grind the pepper.

All the above ingredients are transferred to a separate container. After this, you need to add lemon juice, salt, vegetable oil, and herbs. The ingredients are cooked until tender. Boil the shrimp separately and peel them. The finished soup is served with shrimp. You need to add a small amount of sour cream to the dish.

If you follow a diet, you can prepare pea soup. The nutritional value of one serving of the dish is approximately 130 calories.

The soup contains the following ingredients:

• 120 grams of mushrooms;
• 50 grams of peas;
• 2 tablespoons carrots;
• 15 grams of onions;
• 1 bay leaf;
• a small amount of celery, vegetable oil, salt and ground pepper.

The step-by-step recipe for preparing the dish is as follows:

1. The mushrooms are thoroughly washed and chopped.
2. The onion is cut into rings.
3. After this, you need to chop the carrots on a grater.
4. Carefully chop the celery and add a small amount of water to the peas.
5. The pan is put on fire. As soon as the water boils in it, you need to add mushrooms and vegetables.
6. At the end of cooking, it is recommended to add bay leaf. It is recommended to prepare this soup on days when the consumption of 500 kcal is allowed.

If you follow a diet, you can also include soup with meat and beets in your diet. To prepare the dish you will need the following products:

• 100 grams of beets;
• 60 grams of pork belly;
• a small amount of carrots and cucumbers;
• onion;
• 1 green apple;
• 1 medium sized potato;
• 1 teaspoon each of adjika, dill, green onions;
• 5 grams of tomato paste.

The step-by-step sequence for preparing beetroot soup is quite simple:

1. First you need to peel the carrots and beets. Then the vegetables are boiled.
2. The meat is fried for several minutes.
3. Garlic and herbs are finely chopped.
4. The potatoes are peeled. The vegetable is cut into small slices and boiled.
5. Cucumbers need to be cut into cubes. After this, they are added to the pan at the moment when the potatoes are cooked until half cooked.
6. Boiled carrots and beets are chopped on a grater. The resulting mass should be added to other vegetables.
7. After this, meat is added to the soup.
8. The dish is cooked for 40 minutes.
9. You need to grate a green apple. It is added to the soup about 5 minutes before removing the dish from the heat.

ABC Superlight diet for 50 days

The ABC Superlight 50 Day Diet is another lightweight modification of the ABC. The daily caloric intake here reaches 1000 kcal and does not fall below 350. This is the most “nutritious” weight loss system from the Ana Boot Camp series, but its duration is no less than that of the traditional version, i.e. 50 days. Almost two months on a diet below the known minimum of 1200 kcal can deplete the body and reduce its beauty and health. But the global risks with Superlight are of course lower.

ABC Light diet for 30 days

The ABC Light diet lasts 30 days and includes “only” one day of complete fasting. The daily energy value of the diet is higher than that of its 50-day counterpart (the minimum caloric intake is 300 kcal). But in general, the diet cannot be called safe, since it imposes quite strict restrictions and the daily calorie content provided for by the rules is not enough to cover the basic needs of the body even in an immobilized state.

ABC Light diet menu for 30 days

In a month, the ABC Light diet helps you lose no more than 15 kg. To do this, for 30 days you should take care of yourself, do not engage in intense physical and mental activity and adhere to the following calorie plan:

• day No. 1, 3, 8, 10, 15, 17, 22, 29 - 400 kcal;
• 2, 4, 16, 23 - 300 units;
• 4, 11, 19, 25 ― 500;
• 5, 12, 18, 24, 26 ― 450;
• 6, 7, 13, 20, 27 ― 650;
• 14, 21, 28 ― 700;
• 30 - fasting.

700 kcal

• Protein cheesecakes fried without oil 100 g, a glass of raspberries, 400 g beetroot, 250 g turkey in a pot, 300 g bigus with beef and tomatoes.

650 kcal

• Low-fat cottage cheese 200 g, 100 g blueberries, 300 g okroshka with kefir, 300 g potato casserole with chicken fillet and mushrooms.

500 kcal

• Oatmeal with milk 150 g, onion soup 250 g, 50 g boiled turkey fillet, 250 g ratatouille, 105 g steamed fish cutlets.

450 kcal

• Lasagna with tofu, broccoli and tomatoes 183 g, 3-4 tiger prawns, Greek salad 220 g.

400 kcal

• Boiled new potatoes 250 g, cabbage salad with cucumbers 250 g, turkey meatball soup 280 g.

300 kcal

• Protein omelette 230 g, eggplant baked with 80 g tofu, 264 g cauliflower with egg.

Contraindications

Not everyone can adhere to the ABS Superlight diet. A strict diet has many contraindications:

• Age up to 18 years. Severe dietary restrictions can stop growth and disrupt hormonal balance.
• Hypotension. Reducing the nutritional value of meals slightly reduces blood pressure, which may worsen the problem.
• Some gastrointestinal diseases. People with gastritis and high stomach acidity should not be in a semi-starved state. The same applies to gastroenterologist patients with ulcers or other diseases of the food tract.
• Hormonal disorders, diseases of the endocrine system (thyroid diseases, diabetes mellitus).
• Oncology.
• Anemia.
• Persons experiencing great physical and mental stress should avoid the diet.

ABC "Traffic Light" diet

“Traffic Light” is the direct opposite of the ABC diets listed above. It is not based on counting calories and involves giving up only unhealthy, refined foods, as well as limiting the consumption of certain foods.

In the ABC “Traffic Light” diet, nutrition follows the following rules:

1. Fractionally, in 5–6 steps.
2. Eat raw, boiled, stewed or baked food.
3. Do not include more than two dishes at one time.
4. Hearty food can only be combined with light food (protein + vegetables or soup, etc.).
5. Do not eat meat and fish together.
6. Drink at least two liters of clean water.

The essence of the diet is to divide foods into lists of red, yellow and green.

Products from the “red” list are strictly prohibited. It includes:

• animal fat (lard, bacon, fatty meats);
• unhealthy sweets containing refined sugar, flour and oil;
• dairy products with a high percentage of fat content;
• roast;
• baked goods made from first and highest grade flour;
• alcohol;
• semi-finished products;
• sausages;
• fatty sauces.

Food from the “yellow” list is allowed to be consumed only before 6 pm:

• starchy vegetables;
• cereals cooked in water;
• lean meat;
• marinades, pickles, ketchup;
• healthy sweets (chocolate, marshmallows, marmalade, marshmallows, dried fruits, sweet fruits);
• cheese, cottage cheese;
• caffeinated drinks;
• products made from whole grain flour or coarse grinding;
• spices;
• eggs.

The green light has been given to products from the corresponding list; they can be eaten even before bed - these are:

• non-starchy vegetables;
• fish;
• low-fat fermented milk products;
• unrefined vegetable oil;
• green apples;
• grapefruits, lemons;
• seafood;
• berries;
• buckwheat porridge on water.

ABC "Traffic Light" does not require exit and can be followed for quite a long time. The diet helps get rid of food addiction, reduce the level of “bad” cholesterol and the risk of diabetes. Weight loss occurs slowly and in some cases is not enough to achieve the desired figure, but this nutritional system is an excellent start to a healthy lifestyle.

ABC Diet Menu Options

You create the ABC diet menu yourself, guided by general principles and the sample daily menus given below, depending on the caloric content of the diet:

If you still intend to have snacks, you will have to cut down three main meals at their expense.

A snack may include several nuts or dried fruits, fresh fruit, and even with a low calorie diet and 5-6 meals, all of them are already snacks.

Exit from the ABC diet

Make your own menu for exiting the ABC diet from foods on the “green” and “yellow” lists, guided by the caloric content of the daily diet indicated in the table. If you follow the indicated exit plan, you are guaranteed not to gain weight while restoring the metabolic level that decreased on the diet.

conclusions

The ABC light diet is a low-calorie nutrition program with insufficient amounts of all nutritional components - proteins, fats, carbohydrates, vitamins and minerals.

It cannot be recommended for healthy weight loss, but is used if emergency weight loss is necessary. As a result of using the ABC diet, you will lose 8-10 kg in 30 days.

Requires a significant reserve of health and considerable strong-willed qualities. Maintaining the achieved weight is problematic, but it is possible if you organize the exit according to a special scheme.

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The Dangers of the ABC Diet

The ABC diet is quite dangerous for losing weight, which, however, does not stop those who want to gain slimness from following its difficult rules. And they have strong arguments for this:

1. Guaranteed effectiveness - with such a limited diet, the body simply has no other choice but to burn fat deposits.
2. There are no prohibited foods - in fact, you can eat everything that fits into the permissible daily caloric intake.
3. Significant weight loss - the developers claim that you can lose up to 30 kg in 50 days.
4. There is no need for additional physical activity, which will greatly please people who are far from sports.
5. The body gets used to being content with a small amount of food - this will be useful for those who are obese and people with an insatiable appetite.

ABC mode should not be followed for the following reasons:

1. In addition to fat, muscle mass is also burned.
2. The body loses a lot of fluid.
3. Metabolism slows down.
4. Appearance deteriorates (nails, hair, skin, teeth).
5. The pressure decreases.
6. The risk of anorexia nervosa and bulimia increases.
7. Hormonal imbalances are possible.

And this is just the tip of the iceberg. Due to chronic lack of nutrients, life will begin to proceed in slow motion. There will be a lack of energy for everything, from sports and physical activity to emotional manifestations and involvement in surrounding events.

With existing pathologies and weakness of the body, the consequences can be much more serious. The main thing: when losing weight, listen sensitively to your body’s signals, periodically visit a doctor and take multivitamin complexes.

Contraindications to the ABC diet

It is contraindicated to follow the ABC diet in the following cases:

• teenagers;
• pregnant and lactating women;
• people experiencing intense physical activity;
• during periods of high mental activity;
• during activities that require extreme concentration.

But even in the absence of absolute contraindications, before starting a diet, you must visit a doctor and undergo examinations to exclude the presence of pathologies and make sure your body is stamina.

Possible consequences of the ABC diet

Nutritionists are confident that the ABC diet is not suitable for combating excess weight, since very often the kilograms lost in this way return in a short time with additional weight.

Such nutrition is contraindicated for those patients who want to get rid of 3-5 kilograms; for them, the ABC diet is a threat to their health.

Dizziness, nausea, weakness and irritability will be constant companions throughout your weight loss.

Very often, after such “abuse” of the body, women are faced with menstrual dysfunction and disruptions in the hormonal system. Are extra pounds really worth such drastic measures?

For healthy weight loss, it is much better to eat a healthy and balanced diet, adding activity to your usual daily routine.

A walk before bed, going up to a floor without an elevator, an active day off - will be an easy and pleasant addition to your diet.

Benefits and harms

Reviews from doctors are full of warnings about losing weight on diets like the ABC diet. But there may be life circumstances that force you to resort to this particular diet?

It is unlikely to harm a healthy person, but how do we know the limits of our health until they are passed? Everyone has undergone electrocardiography, and more than once, but try to find out from your friends who had an ECG taken under stress. Not everyone will even understand what you are asking, unless they are professional athletes, of course.

So, it’s up to you to decide after weighing all the pros and cons, and realizing that the superlight diet is safer than the light diet.

The diet has few advantages:

• the ability to quickly lose weight;
• absence of dangerous ketosis with sufficient carbohydrates;
• the menu is made up of available products;
• the possibility of a creative approach to menu creation.

But there are much more disadvantages:

• avitaminosis:
• problems with skin (stretch marks, sagging, sagging belly), hair (becomes brittle, split and fall out), and nails;
• decrease in muscle volume;
• instability of the menstrual cycle;
• possible dizziness and fainting due to fluctuations in blood glucose levels;
• apathy, insomnia;
• development of osteoporosis;
• constipation;
• sensitivity to cold;
• frequent breakdowns;
• depression, paranoia;
• the diet is not combined with intense physical activity, despite assurances from the authors of the diet to the contrary;
• maintaining the achieved result is problematic due to a decrease in the level of metabolism;
• develops an addiction to participating in other nutritional programs that are hazardous to health.

There are also contraindications to the diet:

• minority;
• elderly age;
• chronic diseases (cardiovascular, endocrine, mental, nervous system, genitourinary, kidney, liver, gastrointestinal tract, inflammatory phenomena);
• pregnancy;
• breast-feeding;
• menopause;
• postoperative period;
• tendency towards anorexia.

ABC diet results

The actual results of the ABC diet are far from those promised, and in addition, overall health suffers significantly. Science has proven that only proper and healthy weight loss can accelerate, and not deceive, metabolism, as a result of which extra pounds quickly disappear.

To lose weight in a short time, do not use the ABC diet, because after that, the weight will definitely return with more weight. When losing weight, you absolutely cannot starve. Therapeutic fasting is completely different. If interested, read here.

ABC diet, reviews

If the results of the ABC diet in terms of weight loss can be considered positive, then the reviews will no longer be unequivocally laudatory.

Ekaterina: “I gained 8 kg, which was exorbitant for me, over the winter, and decided to lose it by summer, but I no longer had time on a regular diet. Then I remembered ABC Light, it was designed for a month. I haven’t sat on it myself before, but I heard that it’s effective if you have willpower. I ate my last meal on Sunday without restriction and from Monday on 400 kcal and further according to plan. There were minor violations, I deviated from the recommended products, but tried to keep within the calories. I lost 3 kg in the first week and about 1-2 kg in the next three, a total of 7 kg, which suited me.”

Margarita : “I believe that ABC is not a diet, but a special diet for people with a special way of thinking, I am not a judge of them. I tried to stay on ABC Light, survived 2 weeks out of four, and even lost 5 kg, but then I consciously decided to quit and never return. The calorie content is too low, it’s even unclear how they are supposedly allowed to eat everything. What can you fit into 300 kcal, and even with the rare 700 kcal you won’t get much of a meal. So my days passed in constant thought, “how many grams should I weigh” in order to at least fall asleep without feeling hungry. In general, I don’t recommend it to anyone, lose weight slowly.”

Sources:

• https://pohudejkina.ru/dieta-abc.html
• https://allslim.ru/1399-dieta-avs.html
• https://skinnybitch.online/dieti/nizkouglevodnye/abc.html
• https://tvoy-ves.ru/dieta-avs-printsipy-pitaniya-i-vozmozhnye-rezultaty/