Diet Jillian Michaels: basic principles and reviews

What do you need to know to create a daily menu?

To correctly create a daily menu, the fitness trainer recommends taking into account the following principles:

• Frequent meals . You need to eat a new portion of food every 4 hours to prevent the painful feeling of hunger from returning. At the same time, Gillian says that you shouldn’t eat too much either. Your option is a slight feeling of hunger.
• Uniform energy delivery . Food should arrive without sudden fluctuations in volume. This will help maintain the same level of hormones in the blood that are responsible for the feeling of hunger. The first meal should take place 1 hour after waking up, and the last meal should take place 3 hours before bedtime.
• Nutrient balance . You can’t eat only proteins or carbohydrates. The body needs all the elements, so include them in every meal.

The postulates of the diet take into account all the latest research in the field of metabolism of the human body. The fitness trainer found that when creating a diet, you need to take into account the type of metabolism:

• Fast . This means that you gain and lose weight equally quickly. In this case, in the diet, special emphasis should be placed on lean proteins, which are found in soybeans, beans, dried fruits, and nut kernels.
• Slow . This means that you gain weight and get rid of extra pounds equally slowly. In this case, it is worth placing special emphasis on complex types of carbohydrates, which are found in fruits, oatmeal and buckwheat porridge, cabbage, and potatoes.
• Balanced . This is the golden mean, meaning you can maintain your correct weight without losing weight or getting fat. Such metabolism is extremely rare, however, it is a standard to strive for. This is achieved not only through proper nutrition, but also through exercise.

Powered by Jillian Michaels

From her own experience, the author of the system was convinced that a beautiful body can only be obtained by changing your diet. Losing weight with Jillian Michaels in 30 days is a rational menu combined with physical activity. Each day of the diet consists of three meals, supplemented by one snack. It is important to maintain a drinking balance by drinking at least two liters of water. Diet products selected by the Jillian Michaels diet are divided into three groups:

1. Healthy ones - lean meat, seafood, lean fish, milk and fermented milk products with low fat content, vegetables, fruits, herbs. You can include natural seasonings, spices, garlic, ginger, olive oil, seeds, nuts, legumes, grains, pumpkin, apple cider vinegar in your dishes.
2. With limited use - semi-finished meat products, sausages, smoked meats, canned ingredients, pickles, mayonnaise, ketchup, full-fat milk, tofu, salt.
3. Prohibited - fast food, margarine, flour and sweet products, caffeine, alcohol, refined sugar, chips, factory-produced drinks and juices, dry mixes for cooking.

Diet features

To lose weight with Jillian Michaels in 30 days, you will have to work intensively on yourself and reconsider your lifestyle. The specialist recommends completely eliminating harmful food components from the menu, and also adding special half-hour exercises with dumbbells to the weight loss process. The secret to the effectiveness of the diet lies in following four key rules:

• You need to decide on your metabolic type. Metabolism affects a person’s habits and health. Adapted to a specific daily routine, Jillian Michaels’ technique will help you quickly achieve results in the fight against excess body weight.
• The diet should include 4 meals. Breakfast - within an hour after waking up, last meal - no later than 21:00. The break between meals is no more than 4 hours.
• Don’t give up if the 30-day diet with Jillian Michaels doesn’t bring visible results right away. You should count the calories you eat, not allowing yourself to eat more food than normal.
• It is necessary to adhere to the individual metabolic index (IMI). The official website of the fitness trainer, where the diet from Jillian Michaels is presented in Russian and other languages, provides a detailed formula for calculating UTI, taking into account gender and lifestyle characteristics.

Diet menu

The daily diet according to the Jillian Michaels weight loss system is compiled taking into account the level of daily energy consumption, minus 400-600 kcal. Water consumption is increased to 2.3-3.5 liters. The diet menu is designed in the format of three meals a day with one snack between dinner and lunch. Approximate meal plan for a week:

Advantages and disadvantages

The Jillian Michaels diet has virtually no downsides. It is based on the principles of proper nutrition and is not capable of harming health. By regularly performing exercises, adhering to the recommendations and rules of the system, you can reduce weight and correct your figure. The disadvantages include the long period of the diet, so it is not suitable for those who want to get an instant weight loss effect.

Sample menu for five days

There are different nutrition systems by day. In the Russian edition of the guide to getting slim, the fitness trainer notes that ready-made schemes can be combined in any way. For example, at your discretion, you can change breakfast from the first day to breakfast on the fifth day. The menu for 30 days is compiled according to the same principle: combine the dishes you like, or repeat a ready-made meal plan every 5 days.

Here is an example of a menu for five days:

Day 1

Breakfast: 2 boiled eggs, oatmeal;

Lunch: a palm-sized piece of chicken breast, half a glass of quinoa porridge;

Afternoon snack: half a glass of chickpea puree soup, 2-3 raw carrots;

Dinner: a small piece of grilled salmon, a portion of steamed broccoli.

Day 2

Breakfast: a glass of low-fat milk, porridge from a glass of whole grain flakes;

Lunch: 140 g beef, half a glass of beans;

Afternoon snack: a ball of low-fat cheese, an apple;

Dinner: lamb cutlet, salad of leafy vegetables and cucumber.

Day 3

Breakfast: 3 slices of turkey, half a grapefruit;

Lunch: a piece of baked fish, any amount of tomato salad;

Afternoon snack: porridge from half a glass of crushed beans, 10 whole grain cookies;

Dinner: turkey cutlet, a serving of baked vegetables.

Day 4

Breakfast: a cup of fresh yogurt, a glass of berries;

Lunch: dietary meat cutlet, medium-sized mashed potatoes;

Afternoon snack: a quarter of an avocado, a low-fat cheese ball;

Dinner: Pork cutlet, steamed green beans.

Day 5

Breakfast: a cup of low-fat cottage cheese, half a whole grain bun;

Lunch: lean fish cutlet, large artichoke;

Afternoon snack: 3 slices of dietary poultry, any amount of blueberries;

Dinner: small cup of shrimp, steamed broccoli.

With this regimen, you will naturally lose up to 3-4 kg in a month. By removing unhealthy foods from your diet, you are leaving only what is truly healthy. As a result, the body receives all the necessary substances, hunger disappears, and the scale arrow effortlessly creeps to the left. The main thing to remember is that you need to spend more than you consume!

Diet Jillian Michaels "Lose weight in 30 days"

The original weight normalization program from Jillian Michaels, which includes diet and exercise and is called “Lose Weight in 30 Days,” was appreciated by people in different parts of the world. Initially, Gillian herself lost a large number of extra pounds with its help and was convinced of its effectiveness.

The thing is that, as a teenager, she was not particularly slim. Gillian's parents decided to help their daughter cope with the problem of excess body weight and signed her up for training. It was through sports and healthy eating that they decided to normalize the child’s weight and make her figure slim.

Having matured and become the owner of a slim figure, Jillian Michaels decided to share the diet and her success in losing weight with other people who were faced with the problem of excess weight. Therefore, she developed her own dietary nutrition system, designed for 30 days, and supplemented it with effective exercises that are familiar to all people losing weight. The set of elementary but effective exercises from Jillian Michaels is practically no different from the familiar morning exercises, with the only difference being that all exercises must be performed with fillets in your hands.

Top 3 harmful foods according to Jillian Michaels

This food should be removed from your menu forever. It only harms your health and figure. Heavily processed foods with many additives have no nutritional value, but they are great for creating fat folds and taking up space in the stomach.

1. Preservatives . These substances are responsible for making food look fresh and tasty even after a couple of months on display. They are designated by codes E200 - E299. The most dangerous formaldehyde is E240, which is found in canned vegetables, fruits, jams and juices.
2. "Empty" bread . All the delicious buns, baguettes and cakes from the store belong to this group. During processing, all beneficial substances are removed from the grain. A good alternative is homemade baked goods made from wholemeal flour.
3. Flavor enhancers and dyes . These substances disrupt the chemical balance in the body, which causes constant fatigue, a “lifeline” of fat and the growth of tumors. The presence of “harmful substances” is indicated by codes E100 - E182 (dyes) and E600 - E699 (taste and smell enhancers). E121 and E123, which are often included in lemonades, multi-colored ice cream and confectionery delicacies, are strictly prohibited.

Two Distinctive Features of Jillian Michaels' Diet

Balancing nutrition . You don't have to endure hunger, counting down the minutes until your next meal. The diet will change qualitatively, not quantitatively. At the same time, the contents of the plate are balanced and do not spoil health, as often happens with extreme “weight loss marathons.”

Establishing the endocrine system . This system is a regulator of all processes in the body, including weight gain. Some products can spoil this built-in mechanism, and the concentration of hormones in the blood changes. As a result, the body converts the energy obtained from food into fat and uses up its reserves extremely slowly. Therefore, if you establish a diet, you will create conditions for the body in which it itself will try to remove all excess weight.

The trainer assures fans that her system can be used by everyone without exception to get rid of excess weight. Gender, weight and age do not solve anything. The only caveat is a mandatory visit to an endocrinologist. It may be that you are gaining weight due to a chemical imbalance in the body. In this case, only medications will help you gain weight.

Gillian's personal message to those losing weight

The fitness trainer spoke about the principles of losing weight on video, and now any fan of the Jillian Michaels diet can get information “first-hand.”

What you will learn about:

• reasons for rapid weight gain;
• the system that is responsible for losing weight, and how to set it up;
• how to stay slim.

Gillian's invention has helped millions of women make their ideal image a reality. Without hunger strikes, strict restrictions and monotonous food, this system will help you get the desired silhouette.

Diet

First, let's figure out what's special about the nutrition that Michaels offers. The Jillian Michaels diet involves strict calorie counting. Jillian suggests reducing the number of calories so that their deficit will lead to weight loss. But this must be a very smart deficit, because if it is exaggerated, the body will begin to starve and the weight loss process will be blocked.

Another important point is that the “Lose Weight in 30 Days” system does not involve losing a large number of extra pounds. No more than 10 kg. You can lose up to 10 kg in 30 days if you reduce the number of calories to a certain amount.