Today we’ll look at what the Saucer diet is. What are its rules, what do they say about the results on weight loss forums? Is it possible to quickly lose 40 kg of excess weight without fear of ruining your health? What do those who have lost weight or tried to lose weight with the help of the “Plate” diet say?
Hello friends! Svetlana Morozova is with you. Before answering all the questions posed, I want to clarify one important point: the vessel that should become a measure of the diet and have a diameter of no more than 10 cm is called a rosette. The average tea saucer is 14-15 cm. Therefore, the “Saucer diet” should rightly be called the “Rozetochka diet”.
Friends, read the article further, there will be a lot of interesting things in it! And for those who want: “Find out the degree of slagging in your body” or “Find out what’s stopping you from losing weight?” Take Selection TEST
But I won’t quibble with words; I’d rather tell you what it is in its essence.
Go!
Important rules of the “Saucer” diet
The essence of the “Saucer” diet is to gradually reduce the portions of food consumed, down to the size of a tea saucer. Accordingly, the number of calories entering the body will also decrease - this is a direct path to active but safe weight loss. In order for the weight loss process to be high-quality and useful, you need to know and follow the basic rules of this type of diet:
- As a plate, you need to use a saucer with a maximum diameter of 10 cm. It is advisable that it be blue, since it has been proven that this particular shade significantly reduces appetite.
- You should only eat at the table, having first turned off your laptop and TV and put your phone on silent mode.
- This technique allows you to solve the psychological problem of overeating - if the brain is not distracted from food, then signals of saturation from the stomach reach it much faster.
- One serving is one saucer of food. Place food without a slide and so that it does not fall out of the dishes.
- It will be necessary to reduce the amount of fried, pickled, sweet foods, baked goods and alcoholic, sweet carbonated drinks consumed. But it is precisely the reduction, and not the complete abandonment, that sends the body into shock.
- You will need to eat 4-5 times a day. The ideal option is to eat a portion of food on a saucer every 3 hours.
- Throughout the entire period of losing weight on the “Saucer” diet, you need to drink a lot of clean water - at least 2 liters per day.
It is highly advisable to additionally introduce regular physical activity into your life.
We recommend reading about Vysotskaya’s diet. From the article you will learn about Yulia Vysotskaya’s weight loss principles, recipes for quick weight loss, Vysotskaya’s vegetarian diet, menu for the week, weight loss results. And here is more information about the features of the Shelton diet.
Mechanism of action
The mechanism of action of the diet is to influence the psychological component of a person. If the body is accustomed to being satisfied with only a portion of food for the entire standard plate, then half of the portion will certainly lead to a stupor. But if you put food in a saucer, the brain will perceive this new portion as complete.
In the first days, it is possible to significantly reduce the volume of the stomach and even after giving up the diet, he will no longer be able to take the usual amount of food - the feeling of overeating is not the most pleasant, so the result will be a radical change in eating habits.
Pros and cons of the method
The advantages of this method of losing weight include the following facts:
- the body is not overloaded with food, so there are no problems with the intestines or stomach;
- there is no need to completely give up unhealthy foods such as mayonnaise, fast food, baked goods and sweets - very little of such food will fit on a saucer, and it will not form another fold at the waist;
- with this diet, there is no feeling of hunger - eating every 3 hours, even in small quantities, does not provoke gastronomic breakdowns;
- The diet menu is as varied as possible, so restrictions are easily tolerated.
Unfortunately, there is also a drawback to the “Saucer” diet - just one, but significant: since it implies a general reduction in food, a lack of vitamins may occur. It is quite possible to solve the problem - you need to create a diet that is as balanced as possible, and not limit yourself to pasta and cakes.
How much can you lose?
By following all the rules of the diet, even with an inactive lifestyle and sedentary work, you can lose 200-500 g daily. If you add physical activity, the process will go much faster. Moreover, it is not at all necessary to specifically visit the gym or go for many kilometers of jogging; it is enough to do classical exercises in the morning, jump rope for at least 15 minutes a day, do squats, and walk.
Doctors warn that the most active weight loss occurs during the first 2 weeks, then the rate of weight loss decreases significantly, which means that you definitely need to exercise to get the best results.
Diet price
The “Saucer” diet does not require large financial expenditures; a person does not even have to prepare any “correct” dishes for himself separately, which is inherent in other methods of losing weight. You can eat familiar dishes, but in quantities limited by the edges of the saucer.
Pros and cons of the diet
The main advantages of the “Saucer” diet are:
- Avoiding hunger due to frequent meals. This is very beneficial for metabolism - when food comes often and a person does not feel hungry, the body does not enter a stressful state and does not begin to accumulate fat.
- Improving the functioning of the digestive system due to the fact that it is not overloaded with excessive amounts of food - the digestive organs have time to digest food, it does not rot in the intestines and is not stored in fat reserves.
- Reducing the size of the stomach, which visually reduces the size of the waist and abdomen, so weight loss occurs not only due to weight loss, but also due to a decrease in volume and a change in proportions.
- Complete freedom in creating a menu and the opportunity to eat your favorite foods - if these are sweets and something very high in calories, then in the morning during breakfast or the first snack.
- Psychological comfort - when a person eats a full bowl of food, he does not experience suffering due to the fact that he is limiting himself. Through a visual picture, his brain perceives a small hollow plate as a full portion.
- Due to psychological comfort and unlimited possibilities in selecting products, the risks of failure are minimal.
- The diet gives lasting results, thanks to which the skin has time to adapt completely.
- This approach to weight loss is suitable for all age categories: children, teenagers, adults, elderly people, pregnant women, lactating women, people with various diseases.
- “Saucer” will not lead to a deficiency of vitamins and various essential microelements and, with proper menu preparation, will contribute to health improvement.
The diet has very few disadvantages:
- It is difficult to follow for people who are accustomed to systematically overeating - in this case, experts recommend reducing portion sizes gradually - by 30-50 g per week, until the filled saucer is enough.
- Such a diet with frequent meals requires effort and organization - you need to make sure that food is always at hand.
- The diet does not give quick results - on average, weight loss occurs by 1-2 kg per month, so it is not suitable for those who need to say goodbye to excess weight quickly.
How to learn to remove excess from your plate, or how to eat less
It is almost impossible to remove excess from the plate and eat less than the usual amount at once, without special preparation. And even if you limit yourself to 1-2 meals, then a gastronomic breakdown will occur - overeating is inevitable. Both diet developers and doctors recommend following the rules for entering a new type of diet so that weight loss results are noticeable already in the 2nd week of the course.
How to start right
You need to start a diet by preparing the body for new nutritional conditions:
- reduce the portion by removing literally one spoon from the plate;
- do not use the frying method for cooking - it is better to boil, stew, or bake the product;
- if soups are consumed, then they should only be cooked under a closed lid;
- get used to drinking clean water in the right quantities - set an alarm clock and drink 0.5-1 glass of liquid when it rings.
Diet for eating in small portions
It will not be difficult to create a diet for the “Saucer” diet, because it uses familiar products, but you need to remember the following recommendations from experts:
- the menu should contain fresh vegetables and fruits, greens - this will help avoid vitamin deficiency;
- heat treatment should be minimal, so frying is generally abandoned;
- you can bake meat and fish, but only in foil or a special sleeve;
- Among the first courses, preference should be given to soups, which are cooked without frying and strictly covered;
- It is advisable to cut the food in the saucer into small pieces - this will give the portion a larger volume;
- if it is not possible to completely exclude baked goods and sweets from the menu (too high dependence), then they should be consumed in the first half of the day;
- breakfast must be present - this is the most high-calorie meal;
- The last meal should be taken no later than 3 hours before the night's rest.
Smart Diet Entry
A smart entry into the diet is needed for those who are used to eating irregularly, lead an overly active working lifestyle and have the opportunity to have a full meal only in the evening. You will need to train yourself to prepare food in advance and take prepared portions with you to work.
However, nutritionists say that you can buy quite healthy products for your next meal in a nearby store - these are natural yoghurts, bread, fresh (seasonal) fruits. An excellent option would be children's vegetable/fruit purees and porridges, which are prepared without sugar, dyes and palm oil.
By gradually reducing the amount of food on your plate, giving up fatty, fried, pickled and other foods harmful to your figure, you need to control your well-being. If it does not worsen, work activity does not decrease, then the “entry” to the diet may end already on 2-3 days.
Diet results
This diet does not apply to rapid weight loss methods, but if followed correctly, you can lose from 3 to 5 kg in two weeks. In a month you can get rid of 10 or even 15 kg. It all depends on the characteristics of each organism and the compiled menu.
During the first 2 weeks, it is important to prepare yourself that there will be difficulties while the stomach gets used to small amounts of food. But there is no need to give up, soon it will pass and it will be much easier. While following this diet, the stomach gets used to small amounts of food and in the future, if you overeat more than the usual portion, you will have an unpleasant feeling of discomfort. Typically, the pounds lost are not regained through slow, gradual weight loss.
One plate diet menu for a week: table
You can create a one-plate diet menu for a week from almost any product. You can take the recommendations of nutritionists as a basis.
| Breakfast | Options:
For drinks, you can drink a cup of natural coffee with sugar or green tea. |
| Second breakfast/lunch | Options:
|
| Lunches | Options:
|
| Afternoon snack | Options:
Among the drinks for an afternoon snack, it is better to give preference to tea with fruit. |
| Dinners | Options:
|
Of course, you can vary it - for example, eat soup not for lunch, but for dinner, completely replace the evening meal with a glass of kefir. This is an individual decision, because you need to focus on your well-being and hunger. Some people who have learned to eat small portions feel full even without dinner.
Stage one
The first stage of the “Saucer” diet lasts 5-6 days and is a preparation for more serious restrictions. To prevent your body from experiencing stress, you must:
- reduce food portions every day, gradually bringing them to the specified amount (saucer);
- replace frying and smoking with stewing, boiling and baking foods;
- Gradually give up harmful foods.
At the same time, you need to accustom your body to eat often, but in small portions, and you should reduce the breaks between meals. Ideally, they should last no more than 3 hours, and the result of the preparatory stage will be the body’s adaptation to the fact that it receives the required portion of nutrients on a daily basis.
That is why weight loss will definitely happen - with a reduced amount of calories, fat deposits will simply “burn” to obtain the necessary energy.
By the end of the first stage of the “Saucer” diet, the menu should be approximately as follows:
| Morning | Fresh vegetable salad with vegetable oil + 2 slices of black bread + natural coffee or tea with sugar |
| Second breakfast/snack | Any fresh fruit |
| Dinner | Meat or fish, steamed, baked or boiled |
| Afternoon snack/second snack | Boiled chicken eggs or cottage cheese |
| Dinner | Vegetable stew |
The menu is very conditional; it will need to be compiled individually and “enriched” with chocolate, cereals, and pastries. It is important to simply eat no more than the amount that fits on the chosen saucer.
Stage two
The second stage is, in fact, a period of active weight loss, which involves eating a saucer of food 4 times a day. In the first days, you can supplement them with 2 snacks, but already on the 2-3rd day you should abandon such supplements. The menu for the second stage could be as follows:
- morning - omelet with tomatoes and herbs from 2 eggs + 2 slices of black bread + 30 g of hard cheese + tea or coffee;
- lunch – chicken broth soup with noodles + vegetable stew + dry biscuits with tea;
- early dinner - stewed fish or baked meat with vegetables or cottage cheese with sour cream and honey;
- late dinner - kefir with fruits or dried fruits.
Even at this stage of active weight loss, it is allowed to eat sweets, chocolate, buns and cakes, but in small quantities and exclusively in the first half of the day.
The second stage of the diet lasts 7 days, the total duration is 2 weeks, but if the recommended diet/schedule does not worsen your health, then you can take it as a basis for lifelong adherence.
How to end a diet correctly
This diet does not require any special ceremony during the transition to the usual way of eating. The thing is that after two weeks you will become so accustomed to eating little and often that it will become a habitual way of life for you, and you will simply fall in love with this way of healthy eating.
And after staying on such a diet for a month, you will not only lose extra pounds, but also consolidate the result for a long time.
By the way, experts claim that thanks to fractional meals you can lose up to one kilogram per week. Such volume is a sign of healthy and proper weight loss.
Authorized Products
You still need to create a menu for the “Saucer” diet only from healthy foods. Even if there is some kind of festive feast coming up, you can prepare delicious and unusual dishes from the permitted products. What can you eat to lose weight:
- any fresh vegetables and herbs, but you should limit or exclude potatoes and legumes;
- any unpolished cereals, as well as wild rice;
- unsweetened fruits and sweet and sour berries;
- diet bread and baked goods made from whole grain flour;
- meat of lean varieties, if it is not possible to refuse pork, then all fat must be removed from it;
- milk and fermented milk products, but only with low fat content;
- low-fat (skinny) fish - crucian carp, pollock, hake, pike and carp;
- vegetable oils, and it is better to give preference to flaxseed, olive and/or sesame;
- any herbs fresh or dried - basil, oregano, thyme and so on;
- homemade sauces, Dijon mustard (beans);
- green and black tea, natural coffee, decoctions of rose hips/hawthorn, compotes, jelly.
Some sweets are also allowed - for example, marmalade, meringue, fruit or berry fruits, dark chocolate, marshmallows. But they should still be consumed in extremely limited quantities and in the morning.
The secret to losing weight on a plate
The Blyudechko diet allows you to quickly lose extra pounds thanks to the following nutritional rules:
☀ Those who chose it should eat often, but little.
☀ A saucer with a diameter of 10 cm must be used as a plate.
☀ You need to eat as much as will fit into it. Apply without slide.
Such a diet is justified from a psychological point of view. If you eat from a large plate, but fill half of it, the brain signals to the body that it has been deprived, and the stomach will demand more. The sight of a small but full plate “deceives” the brain - as a result, the body does not feel deprived.
According to statistics, on average, citizens of our country eat 2 times more than they need. You need to get rid of the habit of eating large portions.
☀ You cannot skip meals.
☀ You need to eat 4 times a day.
☀ You can afford almost anything you want, even a cake or a chocolate bar - the main thing is that it fits into a saucer.
Prohibited Products
Despite the fact that the essence of the diet is not to completely abstain from harmful foods, but only to limit their quantity, you need to know the list of prohibitions:
- fruits that contain a lot of sugar - grapes, mangoes, bananas;
- any marinades, preserves, pickles and even homemade ones;
- processed cheeses, fatty hard cheeses, soft cheeses with salt;
- any dairy products with high fat content;
- deli meats, including sausages, frankfurters and industrially produced sausages;
- fatty fish – sardine, catfish, herring, mackerel, carp;
- cereals after processing, when they become starchy - for example, polished rice;
- fatty meat - duck, pork, goose;
- any products made from butter dough;
- semi-finished products;
- fast food;
- desserts with a high sugar content, cakes, white bread, loaves;
- refined sunflower oil;
- butter, margarine, spreads;
- mayonnaise, ketchup and any industrial sauces;
- sweet carbonated drinks, instant/sublimated coffee.
For the “Saucer” diet, there is no question of completely giving up salt, but nutritionists assure that you need to strive for this and first at least reduce the amount of salt in your food.
Watch this video about the principles of the “Saucer” diet:
Reviews
Women who have tried this diet say that it is good because there are no strict prohibitions and you can eat almost anything. Many working women highlighted the disadvantages, explaining that not all organizations have the opportunity to leave every 3-4 hours for snacks.
Polina, 23 years old
I really liked the diet, despite the fact that it is long. I had to stick with it for several months. In 4 months I lost 10 kg. My mistake is that I relaxed and returned to my previous diet. As a result, the weight came back, but when I started going to the gym and sticking to this diet, the weight melted before my eyes and did not return, even when I stopped strictly following it.
Marina, 30 years old
I was attracted to the “saucer” diet by its simplicity and accessibility. I noticed the effect after the first 2 weeks - I lost 4 kg. There were difficulties at first - I was tormented by a feeling of hunger. But it goes away quickly, after the first week it gets much easier.
Olga, 33 years old.
A very successful diet for those who can restrain themselves a little, but do not want to deny themselves their favorite dishes. Guided by the rule of measuring food with a saucer, I allowed myself to eat whatever I wanted. There were no difficulties, since the feeling of hunger did not bother me at all. I lost 6.5 kg in a month.
If, among many options, you have chosen the “Saucer” diet, be prepared that it may be difficult for you to reduce portions and eat differently than you are used to. Find motivation for yourself: within 2-3 weeks the body will adapt to the new volume, and the kilograms will begin to leave you.
Dish recipes
You can prepare any dishes from permitted products, but you must remember that a minimum amount of oil must be used in this process.
Meatballs with vegetables
You will need the following set of products:
- chicken breast – 500 g;
- unpolished rice – 100 g;
- carrots – 2 medium pieces;
- onion – 1 piece;
- bell pepper – 1 piece;
- cauliflower – 1 medium head.
Grind the meat in a meat grinder, add finely chopped onions and already boiled rice, salt and pepper to taste. Form meatballs and place in a deep baking tray greased with vegetable oil. Place carrots cut into large pieces, bell peppers, disassembled into inflorescences and pre-boiled cauliflower around. Place the baking sheet in the oven for 30 minutes, temperature 200 C.
These meatballs can be eaten for dinner or lunch. You can change the list of vegetables at your discretion, but do not use potatoes.
Omelette with tomatoes and spinach
Cut the tomato into large slices and fry in a frying pan on both sides with minimal addition of vegetable oil. Whisk 2 chicken eggs with 100 ml of low-fat kefir, add salt and pepper. Pour the egg mixture over the tomatoes, sprinkle chopped spinach on top and cover with a lid. Cook for 5-7 minutes on medium heat.
This omelet can be prepared with other vegetables - for example, bell pepper or grated carrots. Instead of spinach, you can use dill, parsley or green onions, garlic arrows.
Fruit salad
You need to boil 100 g of chicken breast in salted water and cut the meat into pieces. Separately chop the pineapple and grapefruit into the same fragments; all ingredients are combined in a dish. You can add a little lemon juice, vegetable oil or natural yogurt.
This salad can be prepared with boiled fish - the taste will be exotic, but quite interesting. This dish can be eaten for dinner or lunch.
Liver with apples
Beef liver is cut into strips, salted and fried in vegetable oil for 5-7 minutes at high heat. Then the liver is removed, and apples (cut into thin slices) are fried in the same oil. Fry the onion in half rings in a frying pan after the apples. Then the pre-fried ingredients are laid out on the onion, a pinch of nutmeg and 30 ml of dry white wine are added.
The dish is stewed under the lid for 7-10 minutes, after which it can be eaten for lunch or early dinner.
You can use chicken liver, but it is fried for only 3-5 minutes.
Cream soup with champignons
Required components:
- chicken fillet – 300 g;
- champignons – 250 g;
- celery – 350 g;
- carrots and onions - 100 g each.
Boil chicken fillet in 1.5 liters of water, add celery cut into large pieces. Cut the champignons into bars and fry in a frying pan until the liquid evaporates, then add chopped onions and carrots to them and fry for another 5-10 minutes with minimal addition of vegetable oil. Place the contents of the pan in a saucepan, bring to a boil and turn off.
Blend the soup with a blender until pureed and serve with sour cream and herbs (optional).
Watch this video on how to make creamy soup with champignons:
Sample menu
The daily diet of the first stage is almost no different from the usual:
- Breakfast. Pearl barley porridge with onions and carrots, vegetable salad, beef stew. Dessert allowed: one cake.
- Dinner. Mushroom or fish soup (100 ml), vegetable stew.
- Afternoon snack. Baked apple.
- Dinner. Yogurt, rye bread, butter.
At the second stage, the daily menu is significantly different:
- Breakfast. Fresh cottage cheese or cheesecakes baked in the oven, green tea.
- Dinner. Stewed mushrooms or vegetable stew, mamalyga (corn porridge with water),
- Afternoon snack. A glass of yogurt.
- Dinner. Vegetable or fruit salad, or stew, or sauté. Green tea, a teaspoon of honey.
Exit rules
If following the “Saucer” diet was necessary for weight loss, and the goal has already been achieved, then you can return to your usual diet. But this needs to be done gradually, increasing the calorie content of food consumed every day. This will help maintain the results obtained, not slow down your metabolism and not gain not only lost, but also new kilograms.
Doctors recommend not giving up such fractional nutrition, but simply supplementing it with harmful foods - the stomach will significantly decrease in size in 2 weeks, so subsequent overeating can lead to pathologies of the gastrointestinal tract.
Quitting the diet
One of the main advantages of the “Saucer” diet is that you don’t have to leave it, but continue to adhere to this lifestyle forever. At various events accompanied by feasts, this approach comes in handy - you can eat everything tasty without overloading the body with excessive amounts of food. But if you still want to return to the lifestyle that preceded the diet, you need to follow these rules:
- Increase portions and introduce new products gradually - add 30 g to a portion and a new product once a week and allow the body to adapt.
- First of all, diversify the menu with cereals and dairy products, only then introduce everything harmful.
- Try to eat foods that are dangerous to your figure and health: sweets, baked goods, sausage, sauces and unhealthy snacks no more often than once every 7-10 days.
- Continue to follow the drinking regime.
- Stay on fractional meals - often and in small portions.
- Continue drinking drinks to speed up metabolism and cleanse the body.
- Drink alcohol minimally.
- Ideally, the end result would be for a person to follow a healthy diet with cheat meals—planned disruptions to a healthy diet in order to speed up metabolism.
Who is not suitable for “Plate”?
The method of reducing portions for weight loss is absolutely not suitable for the following categories of people:
- women in menopause - the doctor must first examine the patient and find out her hormonal levels in order to successfully and safely adjust her diet;
- for men and athletes - such portions will still be small for the normal, active life of the stronger sex;
- for those who have clinical obesity - the recommended restrictions are insufficient to reduce large body weight.
If the listed warnings are ignored, then the opposite results may be obtained - the weight will either remain within the existing limits or begin to grow contrary to the restrictions.
Contraindications
Despite all the advantages of using the “Saucer” diet for weight loss, even such a healthy method of weight loss has a number of contraindications and limitations. It is strictly forbidden to limit your menu so significantly in the following cases:
- when carrying and feeding a child;
- during menopause or other hormonal imbalances;
- during the recovery period after a serious illness or surgery;
- in the presence of mental eating disorders (anorexia, bulimia).
It is not recommended for men who do heavy physical work or bodybuilders who regularly train with strength loads to switch to this diet or extend it for longer than 14 days. The prescribed four servings in such cases are not enough to ensure normal functioning of the body. But the principle of fractional separate meals will be useful in these cases, it’s just that the size of one portion should be larger.
It also makes no sense to lose weight on the “Saucer” diet if you are clinically obese. Firstly, its duration is not enough to get rid of a significant amount of extra pounds. Secondly, this dietary option will become too restrictive for a very overweight person, and therefore will be accompanied by a debilitating feeling of hunger and can give completely the opposite result.
