The author of the “Pyatnashki” diet is Ukrainian nutritionist and doctor Oleg Tern. Its main goal is to improve the health of the body and change eating habits to healthier ones. A diet is a nutritional system that can be followed throughout one’s life, adapting to changing conditions and the individual characteristics of the body.
The “Tag” diet got its name because of the visual similarity of the table for creating a daily menu with the children’s game “tag”. The menu field is divided into 16 identical cells, with each horizontal row of the field representing a set of products for one meal, 4 meals in total.
Each color in the menu field indicates a specific type of product:
- green – vegetables (raw, heat-treated, pickled and canned), herbs, mushrooms;
- yellow – fruits and berries;
- orange – potatoes, flour products and durum wheat pasta, rye and whole grain bread, cereals;
- red – lean meat, offal, eggs, seafood, cottage cheese and legumes;
- blue – low-fat dairy and fermented milk products (except cottage cheese), drinks.
Rules of the “Fifteen” diet:
- Based on the list of products (depending on color) offered in the menu field, you need to create your own daily diet. At the same time, you can exclude products that you don’t like, replace one product with another within the same color (same group);
- The serving size corresponds to the volume of a fist. There is no need to achieve pharmaceutical accuracy; if the volume of food is a little more or a little less, it doesn’t matter. In grams, such a portion for a woman is 140-160 g, for a man – 200-220 g;
- heat treatment of dishes should be dietary: boiling, stewing, baking, steaming, grilling;
- your daily diet should include raw vegetables and fruits;
- you need to drink a lot of clean water. In "Tag" there is no regulation on the exact amount of liquid that you need to drink, since this is an individual indicator. Dr. Tern recommends focusing on the color of your urine—ideally, it should be colorless. The richer the color of the urine, the more the body needs fluid;
- You should exercise daily;
- One day of the week can be scheduled for a “zigzag” - on this day you are allowed to treat yourself to a prohibited product.
Three basic “Fifteen” diet plans have been developed: for weight loss, for weight maintenance and weight gain.
The essence of the diet
The correct diet is a balanced amount of: proteins, fats, carbohydrates, and vitamins.
Oleg Turn made the diet similar to the game Tag: foods are divided into categories and each has its own color. The horizontal row is your four meals a day. Color is a specific task of the diet. The zigzag plus chip is a prize that allows you to eat the dish at your own discretion. This is a psychological relief that is positive for metabolism.
You'll need to create your menu, color-code the foods, and distribute them throughout the day and week. Sticking to a diet will become more comfortable, and the habit of a balanced and healthy diet will develop. For people, proper nutrition is a responsibility, an unbearable burden. Oleg Tern teaches to perceive diet as a norm of life.
Oleg recommends weighing yourself for the first week of the diet every day on an empty stomach and keeping notes. If the weight is stable, this is a supporting pattern. To lose weight or gain weight, select the appropriate menu. Use food calorie tables to help you plan your diet.
The serving weight for a woman is one hundred and fifty grams, for a man two hundred and fifty grams.
Oleg Tern claims that the diet is suitable for people of any age and weight, and the achievement of results can be accelerated by moderate but regular physical activity. Learn to regulate your daily routine: eat at a time, get enough sleep, rest, avoid stress.
Normalization of physical and psychological processes is the key to achieving the desired result. Tern believes that if you completely exclude harmful foods from the menu, you will have a breakdown. Allow yourself to relax sometimes. Thanks to this, you will be able to follow the diet for a long time.
Analyze your diet and motivate yourself every day. Losing weight is easy when you are full of optimism, and a good mood will help you enjoy your goal. Once every few months, you need to take a break for a week.
Oleg teaches that when losing weight, a person reduces the amount of food consumed, which inevitably reduces the amount of nutrients and vitamins. This must be taken into account and compensated for.
Preparing for the diet and its rules
First, you should eat at regular intervals, for example every three hours, and then you can select more convenient and correct intervals. A zigzag is allowed once a week, which means that on one specific day you can eat something forbidden or drink, for example, coffee with sugar. This principle is important for the psychological side of health, and at the same time metabolism can improve.
Before you start a diet, you need to decide for what purpose it is needed. As for losing weight, weight can fall either rapidly or gradually, but experts still recommend the second option. Depending on the purpose, you should choose products of a certain color.
Red chips
Under the red color are food products and a goal for rapid weight loss. If a person needs to get rid of extra pounds in a short time, he should give preference to the red category. It contains:
- seafood;
- lean meat (chicken, rabbit, quail);
- low-fat fish;
- low-fat dairy products;
- boiled chicken or quail eggs.
Orange chips
By giving preference to orange chips, weight loss will go smoothly, as nutritionists advise. Among the permitted food products are the following:
- wholemeal bread;
- potato;
- cereals;
- pasta.
Green chips
The following food products can be included in any menu, including:
- greenery;
- vegetable salads;
- vegetables that do not contain starch;
- mushrooms.
If a gradual weight loss method has been chosen, then the above products should occupy the main place on the menu.
Yellow chips
Yellow chips include only fruits or dishes prepared from them. But the following are prohibited:
- dates;
- figs;
- bananas and other sweet fruits.
From the remaining permitted fruits it is allowed to make:
- compotes;
- smoothie;
- fruit drinks without sugar;
- cocktails;
- salads with sour cream.
Blue chips
This category includes foods that will help you gain weight. They are mainly used before competitions or simply for insufficient body mass index. These products include:
- fatty dairy products;
- fermented milk products with the highest fat content;
- hard and soft cheese;
- fatty fish and meats;
- mutton;
- polished rice;
- pasta;
- any drinks.
The above products are completely excluded if you need to lose weight.
In addition to all the chips, there are also zigzags, which mean a break that occurs once every seven days. For example, on the fifth or sixth day of the diet, you can arrange a zigzag for yourself, that is, eat whatever your heart desires all day long.
The rules are the same for any goal, be it losing weight or gaining kilograms. You need to eat four times a day, with three main meals and one snack. The diet does not require strict rules, for example, if you are allowed to eat two or three fruits for a snack, they do not have to be swallowed at one time, because they can be spread out over the whole day. It is easy to determine the required size of a single serving; it should be the size of one fist.
All dishes must be prepared without heat treatment, since in this way all beneficial substances disappear. Products may be boiled, baked, steamed or in a slow cooker. Frying is prohibited. As for salt, it is better to eliminate it altogether or at least reduce it to a minimum; the same can be said about sugar.
If desired, you can add some of your favorite herbs and spices to your dishes. According to Oleg Tern, physical activity is also important in terms of losing weight and even when gaining weight, because it contributes to the beauty of the body and its fit.
Grocery list
Classification and colors:
- Green is a healthy and balanced diet for people who are not overweight, taking into account the individual characteristics of their body. The menu should include: mushrooms, vegetables and herbs;
- Orange – slow weight loss, while a deficiency of nutrients and elements, vitamins and minerals in the body should not be allowed. The daily amount of calories gradually decreases. The diet should consist of: porridge, potatoes, pasta;
- Red – rapid weight loss. Maximum reduction in calories without harm to health. You should eat: lean meat, eggs, legumes, seafood and cottage cheese;
- Yellow – will add the required amount of vitamins and minerals to your diet: fruits, berries;
- Blue – slow weight gain, gradual increase in calories. With a rapid increase in caloric intake, health problems can arise. Add to your diet: fermented milk and dairy products;
- “Zigzag Plus” – treat yourself to food of your choice, but no more than once a week.
Tags for weight loss
In addition to following the basic rule of losing weight that you need to burn more calories than you consume. It is also necessary to ensure that, along with food, the body receives the nutrients it needs, fiber and microelements. Indeed, when caloric intake is limited, the amount of substances entering the body also decreases. In a healthy diet for weight loss, this must be taken into account so that the body does not suffer from vitamin deficiency. Any serious deficiencies require compensation, otherwise the diet can be harmful to health.
When losing weight, you need to fight fat accumulation, not muscle mass. In order to lose fat, not muscle, protein nutrition is required. And to maintain good health and excellent mood, healthy fats and fatty acids are required, which enter the body only with food. To satisfy hunger and maintain a feeling of fullness for a long time, healthy and active intestinal function requires fiber, the source of which is mainly fruits and vegetables.
It is better to avoid high-calorie foods when fighting excess weight. Your diet will not suffer if white bread, fatty pork, grapes, bananas, and foods fried in oil are excluded from it.
It is equally important to adjust your drinking regime. Drinks high in sugar make up a large proportion of your daily calorie intake. Therefore, they should also be abandoned. They do not satisfy hunger, but they bring with them a lot of extra calories. It’s not difficult to give up on them, and the result of such a refusal will be very noticeable. If you give up sugary drinks and also reduce two servings of carbohydrates, you will get a daily deficit of 200-250 kcal. Even this will allow you to lose weight smoothly and moderately without harm to your health. While reducing your caloric intake, increase the amount of water you drink. Be alert to signs of fluid deficiency and immediately increase the amount of water you drink when they first appear.
Be careful about your body's reaction to certain foods. Some of them can fill you up quickly, but not for long. Others provide a long-lasting feeling of fullness. Most often, this property is noticed in chicken, beans, cereals, cottage cheese, and durum pasta.
If you know that you will have a significant gap between meals, then try to eat some of these foods to prolong the feeling of fullness and not suffer from hunger.
Menu for every day
Diet Fifteen - moderate weight loss
Monday
- Breakfast: boil two medium-sized corn and one egg, compote without sugar;
- Lunch: two fresh cucumbers, tea;
- Afternoon snack: hard cheese, two apples, fruit juice;
- Dinner: bake fish, make vegetable salad, tea;
Tuesday
- Breakfast: cabbage salad with herbs, egg, freshly squeezed juice;
- Lunch: steam beef, vegetable side dish, juice;
- Afternoon snack: make fruit puree, tea;
- Dinner: salad of tomatoes and cheese with herbs, compote.
Wednesday
- Breakfast: stew cabbage and boil chicken fillet, tea;
- Lunch: steam chicken with peas, make cabbage salad, compote;
- Afternoon snack: prepare a mix of berries, tea;
- Dinner: bake chicken with herbs, compote.
Thursday
- Breakfast: cottage cheese, baked vegetables with herbs, tea;
- Lunch: a piece of steamed chicken, cabbage with peas, juice;
- Afternoon snack: apple and berry puree, compote;
- Dinner: stuff peppers with shrimp and tomatoes, simmer, drink tea.
Friday
- Breakfast: stew chicken with tomatoes and peas, fruit juice;
- Lunch: boil buckwheat with a side dish of mushrooms, juice;
- Afternoon snack: make fruit salad, tea;
- Dinner: make carrot salad and boil fish, compote.
Saturday
- Breakfast: oatmeal, egg, green peas, tea;
- Lunch: steam lean beef with cabbage, bread, compote;
- Afternoon snack: eat two oranges and apples, tea;
- Dinner: bake fish, tea, marmalade.
Sunday
- Breakfast: fruit salad, cottage cheese, compote;
- Lunch: boil mushrooms, make a vegetable salad, drink tea;
- Afternoon snack: berry salad, low-fat yogurt;
- Dinner: boil rabbit meat, stew eggplants with herbs, tea.
Sample menu for weight maintenance
- Breakfast: boil porridge, vegetable salad, bread, tea;
- Lunch: fish with a side dish of cereals, stewed vegetables, compote;
- Afternoon snack: three or four fresh fruits;
- Dinner: boil the meat, make a vegetable salad, yogurt.
Advantages and disadvantages
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Dish recipes
Berry salad
You will need: two hundred grams of strawberries and raspberries, two apples, cream. Cut the apples into small slices, add the berries and stir. Add cream.
Carrot and gooseberry salad
Take three hundred grams of gooseberries and carrots, honey. Peel and grate the carrots, pour boiling water over the berries. Mix the ingredients and add honey.
Grape salad
Take four hundred grams of grapes and half a glass of sour cream. Wash the berries; if the seeds are large, they must be removed. Place the grapes in glasses and pour over sour cream.
Apple and honey salad
We will need: six apples, sixty grams of peeled walnuts and honey. A third of a glass of lemon juice. Grate the apples, mix honey and lemon juice and add to the apples. Sprinkle with crushed nuts and place in the refrigerator for one hour.
Useful tips
- Avoid fried foods, steam, stew;
- Dress salads with olive oil;
- Oleg Tern recommends that you familiarize yourself with the composition of the products you have chosen, find out in what quantity they are useful;
- Drink more water, especially before meals;
- Take time for physical activity;
- Consult your doctor;
- Measure your weight and volumes;
- Have dinner two hours before bedtime;
- Give preference to fresh and raw vegetables and fruits;
- Include seasonal products in the menu;
- If you have problems with overeating, consult a psychologist;
- Eliminate alcohol, carbonated drinks, canned food and processed foods from the menu;
- The Fifteen Diet should last two to three months, then take a break.
Oleg Tern provides additional information and recommendations on his official website.
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Results and reviews of those who lost weight ^
The results of the Fifteen Diet are impressive in their effectiveness - a gradual weekly weight loss of up to 4 kg is achieved. It is necessary to use a dietary food ration for a couple of weeks. However, it is allowed to extend the Fifteen until the desired result is achieved.
The convenience of the Fifteen dietary method lies in the fact that everyone can choose the appropriate menu for themselves and the opportunity to combine dishes in accordance with the color scheme. Since the diet is absolutely safe for the health of those losing weight, the correct way out of it involves only a gradual increase in food intake.
Reviews from our readers
Reviews about the Fifteen Diet among those who have lost weight leave no doubt that this technique is truly effective:
- After using the diet, many women were able to easily say goodbye to the extra 5-8 kg without feeling hungry.
- Many nutritionists consider the Fifteen Diet to be one of the excellent ways to lose weight painlessly and permanently. In addition, the proposed nutritional system is perfect for people of any weight or age.
- By further adhering to proper nutrition, the risk of excess weight problems is eliminated.
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