Diet of the Institute of Nutrition of the Russian Academy of Medical Sciences: menu for a week and for 21 days

The Russian Academy of Medical Sciences (RAMS) has many divisions. One of them is the Institute of Nutrition, whose employees are developing diets to combat obesity. It is noteworthy that such diets are compiled on an individual basis with mandatory examination of the patient.

Mass menus posted on the Internet are unlikely to help solve the problem of excess weight. As a basis for the diet, you can take the rules that doctors at the Institute of Nutrition at the Russian Academy of Medical Sciences follow in order to really achieve results.

The main points of the diet of the Institute of Russian Academy of Medical Sciences

When creating an individual diet for weight loss, you can use the basics of some diet rules developed by scientists and doctors at the Institute of Nutrition:

• There is no need to make strict restrictions; it is enough just to reduce the calorie content of food to 1800 Kcal per day. This indicator is suitable for those people who lead an active lifestyle, but with physical inactivity it will be enough to consume foods that will provide the body with 1300 Kcal per day.
• You need to reduce the caloric content of food smoothly and gradually. Only in this case will it be possible to avoid gastronomic breakdowns and problems in the digestive system. If there is too much excess weight, then the menu adjustment should be as slow as possible; it is recommended to reduce portions by 50 - 100 g per day.

• Doctors at the Institute of Nutrition advise following a low-fat diet that you can stick to throughout your life. Scientists distributed the products as follows: vegetables and fruits are in first place, protein foods (meat, fish and milk with derivatives) are in second place, and cereals are in third place.
• It is very important to eat small meals, at least 5 times a day. During one meal, it is allowed to consume no more than 250 g of food, which in the first days leads to a feeling of hunger and a desire to “snack something.” But if you wait 3-5 days, the body will get used to this regime and the discomfort will disappear.
• It is not at all necessary to give up salt, but its amount in dishes should be limited. The same applies to sugar, although it could be excluded from the menu.
• The diet should be followed for 21 days, then you can gradually increase the caloric content of food. You can’t get carried away with sweets and baked goods, you can’t relax - you can keep your weight at the desired level only if you eat a balanced diet.

Doctors say that without physical activity it is unlikely that you will lose weight even if you strictly follow a diet. Walking (at a fast pace) should be present in a person’s life; morning exercises are the minimum!

And one more important point is the daily routine. The human body is designed in such a way that it should sleep at night, receive a hearty breakfast in the morning, a mid-calorie lunch during the day, and a light, unobtrusive dinner. It is highly advisable to eat at the same time and drink at least one and a half liters of clean water per day.

We recommend reading about the Pevzner diet. You will learn about the basics of therapeutic diets (table 4 and 5), menu options, sample menus for the week, delicious and healthy recipes. Read more about the Mediterranean diet here.

Verified rules

The basic rules governing the nutrition process are simple and they fully comply with the requirements of a healthy lifestyle:

1. Eating 5-6 times a day in small portions.
2. Adjusting the diet, eliminating fast food and high-calorie foods.
3. Complete abstinence from alcohol at least for the duration of the diet.
4. A sufficient amount of water is at least 1.5 liters per day.
5. Limit salt intake to 5 grams per day.
6. Maximum replacement of animal fats with vegetable ones.
7. Milk and dairy products are consumed with a reduced percentage of fat content.

It is advisable to eat at the same hours or at equal time intervals. Eat slowly, chewing everything thoroughly. If you feel full and there is still food left on the plate, you do not need to finish the portion.

Advantages and disadvantages

The diet from the Institute of Nutrition from the Russian Academy of Medical Sciences really has many advantages:

• Compared to other weight loss methods, this diet allows you to eat your favorite foods. A non-strict restriction keeps the psycho-emotional background of the person losing weight in a calm state, which makes stress, depression and gastronomic breakdowns impossible.
• While following a diet, the body undergoes a restructuring of all organs and systems, but most importantly, metabolism (metabolism) is normalized, the functioning of the digestive system, in particular the intestines, is stabilized.
• As a rule, a person losing weight does not experience a strong feeling of hunger. This means that the diet from the Institute of Nutrition of the Russian Academy of Medical Sciences makes snacks unclaimed. Namely, they are often the cause of overeating and the appearance of more and more fat deposits.
• According to statistics, a well-designed diet improves overall health, increases performance and endurance, and makes exacerbations of chronic pathologies less common.

Unfortunately, even this diet specially developed by scientists has some disadvantages:

• It is necessary to constantly monitor the caloric content of foods. But this is difficult only in the first weeks, then the person will “automatically” choose exclusively healthy products and in acceptable quantities.

• If your life schedule is too busy or involves frequent business trips or night shifts, then split meals are unlikely to be suitable. Nevertheless, by directly contacting a doctor at the Institute of Nutrition of the Russian Academy of Medical Sciences, you can get recommendations for a specific situation.
• Losing weight following a diet from an official institution will proceed slowly, and for those who want to quickly restore the beauty of their figure, the diet will not be suitable. But getting rid of 4 - 6 extra pounds per month will give a lasting result.

About the pros and cons of the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences, watch this video (review):

Strengthening the body

The diet is not designed for rapid weight loss; it is far from harmless, and you sometimes have to pay for the rapidly lost pounds with your own health. On this diet, in the first months, 3-5 kg ​​of weight are lost, then from 2 to 4, depending on the initial build. But the lost kilos never come back!

In addition, healthy eating habits, the development of which is facilitated by the diet of the Institute of the Russian Academy of Medical Sciences, improve the general condition of the body:

• normalize the functioning of the digestive system;
• reduce the load on the liver and kidneys;
• reduce blood cholesterol levels;
• cleanse blood vessels, facilitate the work of the heart;
• increase immunity;
• cleanse the body of waste and toxins.

The diet has few restrictions that are easy to follow. There is no need to buy special products or prepare special dietary dishes. She is maximally adapted to a normal lifestyle.

Contraindications

It is strictly forbidden to use the diet from the Institute of Nutrition of the Russian Academy of Medical Sciences for diagnosed cancer, during pregnancy and breastfeeding. People who have a history of chronic pathologies of the liver and urinary system should not start losing weight - they will need a preliminary consultation with their doctor.

Those who have heart and vascular diseases that occur in a severe stage should be very careful when losing weight.

Example menu for obesity

There is no clear menu as such in the general recommendations. Knowing the basic principles of the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences, you can create it yourself. For one day the following diet may be:

Snacks are allowed twice a day - a second breakfast and an afternoon snack, during which you can eat apples, a glass of milk with yeast-free cookies.

You can use other dishes when creating a diet menu:

• boiled poultry meat;
• veal or lamb stewed with vegetables;
• cereals;
• soups and borscht in lean broths;
• salads from any non-starchy vegetables;
• cottage cheese, sour cream and any fermented milk products without flavorings and dyes;
• whole milk;
• marshmallows, marmalade, dark chocolate and others.

You can vary the menu at your discretion, but fasting days on such a diet are prohibited. By following the described method, you will be able to lose at least 4 kg in a month. But it seems that this is too little. And doctors say that this is the optimal speed for losing excess weight, which at the same time improves metabolic processes and normalizes intestinal function.

About the menu and recipes of diet dishes of the Institute of Nutrition of the Russian Academy of Medical Sciences, watch this video:

Useful tips

Tip 1. It is better to add salt to food after it is cooked - then less salt will be needed.

Tip 2: Moderate but regular exercise is recommended.

The diet of the Institute of Nutrition of Russia takes into account all the basic rules of healthy eating for weight loss, so you can follow it for a long time.

Video from YouTube on the topic of the article:

Found an error in the text? Select it and press Ctrl + Enter.

American scientists conducted experiments on mice and came to the conclusion that watermelon juice prevents the development of vascular atherosclerosis. One group of mice drank plain water, and the second group drank watermelon juice. As a result, the vessels of the second group were free of cholesterol plaques.

In 5% of patients, the antidepressant Clomipramine causes orgasm.

An educated person is less susceptible to brain diseases. Intellectual activity promotes the formation of additional tissue that compensates for the disease.

A person taking antidepressants will, in most cases, become depressed again. If a person has coped with depression on his own, he has every chance to forget about this condition forever.

Human blood “runs” through the vessels under enormous pressure and, if their integrity is violated, it can shoot at a distance of up to 10 meters.

The highest body temperature was recorded in Willie Jones (USA), who was admitted to the hospital with a temperature of 46.5°C.

Even if a person's heart does not beat, he can still live for a long period of time, as the Norwegian fisherman Jan Revsdal demonstrated to us. His “engine” stopped for 4 hours after a fisherman got lost and fell asleep in the snow.

The well-known drug Viagra was originally developed for the treatment of arterial hypertension.

According to statistics, on Mondays the risk of back injuries increases by 25%, and the risk of a heart attack by 33%. Be careful.

Many drugs were initially marketed as medicines. Heroin, for example, was originally brought to market as a cure for children's coughs. And cocaine was recommended by doctors as an anesthesia and as a means of increasing endurance.

When we sneeze, our body stops working completely. Even the heart stops.

When lovers kiss, each of them loses 6.4 calories per minute, but at the same time they exchange almost 300 types of different bacteria.

More than $500 million a year is spent on allergy medications in the United States alone. Do you still believe that a way to finally defeat allergies will be found?

The first vibrator was invented in the 19th century. It was powered by a steam engine and was intended to treat female hysteria.

According to many scientists, vitamin complexes are practically useless for humans.

Each of us has heard stories about people who never brushed their teeth and had no problems doing so. So, most likely, these people either did not know about their presence.

What to consider when planning to lose weight in 21 days

Many people find it difficult to endure three weeks on a limited diet. Doctors from the Institute of Nutrition of the Russian Academy of Medical Sciences recommend reducing caloric intake gradually and not giving up salt, sugar, and chocolate from the first day. In general, there are a number of rules for losing weight in 21 days that must be taken into account:

• In the first half of the day, you need to consume most of your daily calories (about 70%), and distribute the rest in the afternoon. If you don’t have the strength to give up sweets, then it’s better to eat them in the morning - all the “extra” calories will definitely be burned during the day.

Healthy breakfast

• The last meal should be taken no later than 3 hours before bedtime. And the foods on the dinner menu should be light and low in calories. The best option would be to eat a glass of kefir, unsweetened fruit, cottage cheese or oatmeal in water with dried fruits.
• You are allowed to consume 1 teaspoon of salt per day, and in order not to make a mistake in the quantity, dishes are salted after cooking, that is, directly on the plate. You need to learn to regulate the use of this seasoning. For example, if you eat a few salted tomatoes or some mushrooms for lunch, then everything else on the menu should be bland.
• Any drinks should be natural - freshly prepared juices and fruit drinks, coffee beans, fresh berry compotes, herbal teas. You also need to drink clean water (mineral water is possible) - one and a half to two liters per day.

Throughout the entire period of losing weight, it is necessary to take vitamin and mineral complexes that will support the body and prevent loss of strength in the first days of the diet.

Recommendations from nutritionists

The huge demand for weight loss diets has given rise to thousands of different weight loss food options. They are all different in form and content, but promise amazing results. What an effective and correct diet should be - the debate does not stop for a minute. Natural laziness forces you to find ways that will allow you to say goodbye to extra pounds with the greatest effect and the least amount of effort. There are some extremes here: some options promise good results when you add some miracle drug to your regular diet over a long period of time, others recommend almost complete abstinence from food. In neither case can we talk about the correctness of dietary nutrition. The vast majority of diets do nothing but harm. The effect of weight loss is not an indicator of a proper diet: one cannot ignore the losses the body incurs.