Diet Osama Hamdiy: menu for 4 weeks, table, reviews, doctors’ opinion

The original chemical diet of Osama Hamdiy

Osama Hamdiy is a nutritionist professor from America. Today he is known as the author of a revolutionary weight loss technique. Initially, the professor worked with patients with diabetes, for whom, in particular, he created weight loss programs. The Osama Hamdiy chemical diet is primarily a weight loss plan for diabetics. But due to its effectiveness, it has gained popularity among ordinary people.

There are two variations of the chemical diet: two weeks and 28 days. During this period, you will have to eat a lot of chicken eggs, which should be taken into account before trying the program for yourself.

IMPORTANT: Due to the large number of eggs on the menu, Osama Hamdiy’s method is also called the egg method.

Chemical diet rules:

• Drink 1.5 liters of purified drinking water per day. Drink evenly throughout the day. Experienced losers advise beginners to draw 8-10 glasses on a piece of paper and cross them out as they drink. You should always have this reminder in front of your eyes.
• If the menu does not indicate the exact quantity of products, you can eat as many as you want. The only prohibition here is not to overeat
• Keep a weight loss diary in which you record your scale readings daily. It is best to use scales with high sensitivity for this purpose. Weigh yourself in the morning without clothes or in light pajamas
• Prepare dishes without adding fats and oils, add minimal salt. Vegetables can only be eaten boiled or raw

• Tea and coffee lovers can treat themselves to these drinks, but without any additives or sweeteners
• For fruits, the author of the diet recommends citrus fruits, apples, kiwi, and plums. But bananas, dates, grapes, mangoes should be removed from the diet
• Choose lean varieties of fish, meat and poultry. Cook chicken without skin. Nutritionists also recommend cutting off visible areas of fat with a knife. Don't worry about running out of this nutrient. Any meat or fish contains invisible fat, which can be absorbed into your body when you consume these foods.
• If you are overweight, you can repeat the monthly course with changes. Follow the diet of the first week for 2 weeks, and the diet of the fourth for another 2 weeks.
• Breaks between meals, including possible vegetable snacks, should be at least 2 hours
• Dinner should be at least a couple of hours before going to bed

IMPORTANT: If you succumb to an eating disorder, start losing weight from the very beginning of the program.

Prohibited Products

There are foods that are prohibited from being eaten during the Osama Hamdiy diet, these are:

• Fatty red meat.
• Fatty fish, canned fish.
• Processed fatty meat products: sausages, bacon, frankfurters, ham, sausage.
• Offal.
• Cereals, including rice.
• Pasta.
• Animal and vegetable fats. This is also true for mayonnaise, butter, and margarine.
• Salted vegetables.
• Potatoes, beets.
• Flour products, including bread.
• Products that are sources of fast carbohydrates: honey, pastry cream, jam, jam, sugar, ice cream, chocolate and other sweets.
• Fruits: grapes, mangoes, bananas, figs, dates.
• Fermented milk products: sour cream, full-fat kefir and fermented baked milk, cream, cheese.
• Black tea, coffee.
• Alcohol.
• Sparkling water.

Salt is not completely excluded from the diet, but its volume is reduced.

The principle of operation of the chemical diet Osama Hamdiy

• Many people are scared by the name of the technique, which contains the word “chemical”. Are there many synthetic substances in the program of a nutritionist from the USA?
• Osama Hamdiy is one of the doctors who often turn to a person’s internal resources rather than drug treatment. There are no chemicals in the diet. A special menu prepared by a professor from the USA causes a chain of chemical reactions in the human body, which lead to weight loss
• The chemical diet menu contains a lot of chicken eggs, poultry, fish - in a word, protein-containing products. But the percentage of carbohydrates in dishes is reduced. This scheme allows you not only to lose weight, but also to maintain and even strengthen muscle mass.

IMPORTANT: As a result of the Hamdiy protein diet, you will become the owner of not just a thin, but an attractive and fit body.

A few words about the author

Osama Hamdiy is a professor and doctor of medicine. He heads an important clinical program at the American Joslyn Clinic aimed at combating obesity. The diet described in the article is not the professor’s only achievement. Thanks to him, effective measures have been taken to improve the quality of life of diabetics in America. He wrote a book to help people with this diagnosis not only lose weight, but also improve their health.

As a result, the nutrition program created by Osama Hamdiy is actively used not only by people with endocrine diseases, but by everyone.

The diet is called “chemical”. It is wrong to think that her menu includes the use of synthetic substances. The name comes from the fact that if the recommendations are followed, chemical processes in the human body change.

What vegetables are allowed on the Osama Hamdiy diet?

The Hamdiy program allows you to eat almost any vegetable, raw or boiled. You should only eat one vegetable dish at a time. This could be a salad made from different ingredients, boiled vegetables, or a couple of large fresh tomatoes.

The professor especially recommends boiled zucchini, carrots, beans, green peas, and eggplants for consumption. But lettuce, tomatoes, cucumbers, cabbage, and peppers are best eaten raw.

IMPORTANT: The Hamdiy method is characterized by the absence of acute appetite. But if you still feel an irresistible urge to eat, snack on raw cucumbers or tomatoes.

Osama Hamdiy imposes the only ban on potatoes. This vegetable cannot be eaten in any form.

Essence and principle of operation

The essence of such a diet is to eat foods that interact harmoniously with each other, and this is the main secret for rapid fat burning. Citrus fruits, and especially grapefruits, are the best ones to fight extra pounds. This product is capable of removing toxins from the body. The diet also includes spices, which increase metabolism.

In addition, vegetables, especially crunchy ones, are a must: carrots, cucumbers, cabbage of all kinds. Low calorie dairy products. Dr. Hamdiy advises eating more low-fat cottage cheese and low-fat cheese.

Do not forget about the presence of animal proteins in the diet. Particular attention is paid to chicken eggs, which should be consumed during 2 weeks of the diet. According to Osama Hamdiy, this is exactly the product that can saturate the body with all useful microelements.

Throughout the diet, you need to drink as much water as possible, as it can destroy fat cells and remove toxins.

Osama Hamdiy egg diet menu for 2 weeks

In the first week of the diet, you will have the same dish every morning. This is a couple of chicken eggs, preferably soft-boiled, and 0.5 grapefruit or orange.

1st day:

• Lunch: as much of your favorite fruit as you like until you're full
• Dinner: a portion of chicken or beef cooked without salt

Day 2:

• Lunch: portion of chicken, large raw tomato, 1 citrus fruit
• Dinner: sliced ​​vegetables, two eggs, 1 citrus fruit

3rd day:

• Lunch: oven-dried slice of black bread, fresh tomato, 40 g hard cheese
• Dinner: a portion of any meat, except lamb, cooked without fat and oils

4th day:

• Lunch: as much of your favorite fruit as you like until you're full
• Dinner: a piece of boiled lean meat, vegetable salad

Day 5:

• Lunch: two eggs, a portion of boiled vegetables
• Dinner: seafood or fish dish (cook without oil), 1 citrus fruit

Day 6:

• Lunch: as much of your favorite fruit as you like until you're full
• Dinner: a piece of boiled lean meat, vegetable salad

Day 7:

• Lunch: chicken, any boiled vegetables allowed by the program, 1 citrus fruit
• Dinner: a serving of cooked vegetables

In the second week in the morning you will find a dish similar to week 1.

1st day:

• Lunch: steamed beef, sliced ​​vegetables
• Dinner: boiled poultry without skin, vegetable salad

Day 2:

• Lunch: a portion of meat cooked in any way without oil (except lamb), boiled vegetables
• Dinner: chicken, vegetable salad

3rd day:

• Lunch: green salad, a couple of soft-boiled eggs
• Dinner: skinless chicken, fresh tomato, 1 citrus fruit

4th day:

• Lunch: a couple of boiled eggs, your favorite raw vegetables, 40 g low-fat cheese
• Dinner: a couple of soft-boiled eggs

Day 5:

• Lunch: sea fish dish
• Dinner: a couple of soft-boiled eggs

Day 6:

• Lunch: a portion of lean boiled meat, fresh tomato, 1 citrus fruit
• Dinner: fruit salad

Day 7:

• Lunch: a portion of cooked beef with a minimum of salt
• Dinner: chicken, your favorite boiled vegetables, 1 citrus fruit.

Week three – not so difficult anymore

Osama Hamdiy egg diet menu for 4 weeks

An additional 14 days are added to the already indicated two-week program to obtain more impressive results.

In the third week, you receive the name of a product that you can eat as much as you like during the day. Do not forget to adhere to the rules about the intervals between meals, the daily amount of water, the principles of cooking, and the ban on overeating.

• On day 1 you are allowed all variety of fruits
• On day 2, eat steamed vegetables and fresh green salad leaves
• On day 3 you have the right to choose between fruits and vegetables
• Day 4 will be marked by low-fat fish dishes, in addition to which fresh lettuce leaves are recommended
• On day 5, cook yourself enough skinless poultry
• On days 6 and 7, eat only one type of fruit for the whole day (for example, only apples on day 6 and only oranges on day 7)

In the fourth week , you will be given a certain set of products in strictly designated quantities for each day. You can make any dishes and combinations from these ingredients, eat them throughout the day in any order.

• Day 1: 0.2 kg chicken, 0.2 kg lean fish, tomatoes and cucumbers, 2 citrus fruits
• Day 2: a couple of pieces of toasted whole grain bread, tomatoes and cucumbers, 4 of your favorite fruits
• Day 3: a couple of pieces of dried whole grain bread, 100 g of cottage cheese 0% fat, 4 citrus fruits, 0.2 kg of boiled vegetables, a couple of raw tomatoes
• Day 4: half a cooked chicken carcass, cucumbers and tomatoes, 2 citrus fruits
• Day 5: two eggs, vegetable salad, 1 citrus fruit
• Day 6: oven-dried slice of black bread, 100 g feta cheese, cucumber, 0.2 kg chicken
• Day 7: oven-dried slice of black bread, a couple of raw tomatoes, 0.2 kg of lean fish, 0.2 kg of any vegetables, 2 citrus fruits

Stages

The diet is designed for 4 weeks, each of which has its own diet:

1. 1 Week. This period will probably be the most difficult, because the body will have to adapt to a new diet, and one that is not too varied.
2. Week 2 is practically no different from the previous one. During this period, the body has already mastered and become accustomed to such a meal.
3. Week 3. Each new day at this stage implies a mono-diet.
4. Week 4. It is considered the easiest, since a person gets used to small portions and diet. Here you are allowed to consume a certain set of foods every day, which you need to independently distribute throughout the day.

Diet Osama Hamdiy: results. Photos before and after

The Osama Hamdiy program was initially designed for people with a high body mass index. If you weigh over 100 kg, you can lose up to 30 kg in a month of diet. With moderate excess weight, the final result will not exceed 10 kilograms lost.

IMPORTANT: According to reviews from those losing weight, the first results are noticeable by the end of the first week, which becomes a good incentive to continue following the diet.

Consolidate the result

There will definitely be results after the diet, but usually people note severe weakness and even some apathy - the body has spent too much energy restructuring chemical processes. Many people have a desire to eat more of the forbidden, but this can lead to weight gain. The doctor’s own recommendations will help you consolidate the results:

• Kefir with cinnamon
  You cannot immediately switch to high-calorie foods and drink alcohol.
• Portions should remain small, but you should not go hungry.
• You should not violate your drinking regime - you still drink 2 liters of plain water throughout the day.
• If you feel unbearable hunger at night, you can drink 200 ml of low-fat kefir.

It is highly advisable to include physical activity - even a regular walk around the city will strengthen the immune system, give vigor and maintain the weight gained after the diet.

How to eat after the Osama Hamdiy diet?

The exit from the chemical diet should be gradual. If you have achieved your ideal figure during the program, then gradually begin adding new products to the menu. Experts recommend introducing only 1 product every day - this will make it easier for the body to adapt to the new menu, and it will not begin to store fat.

Fatty and sweet foods should be kept to a minimum. If you pounce on all the foods that you have been denying yourself for a whole month at once, then you will not be able to avoid regaining the lost kilograms. It is even possible that the weight will exceed what it was before the diet.

The right way out of the diet

Before you start a diet, you should cleanse your body in advance. To do this, 1-2 days before the start, you need to stop eating fatty and fried foods, pickles, smoked foods, and flour products. The menu should consist of vegetables and fruits, low-fat meat, and dairy products. You need to drink as much water as possible, and before a night's rest you should take an enema.

Proper exit from the diet is also very important.

In order not to harm your own body and record the result, you must follow several recommendations:

• For 3-4 days after leaving the diet, you need to eat 2 eggs and one citrus fruit for breakfast.
• The volume of portions should increase gradually. You need to gradually increase the fat content in your food. It is best to start doing this with fermented milk products. Then crackers, vegetable oil, low-fat pork, and cheese are added. Smoked meats, fried foods, and fatty foods can be eaten no earlier than 3 weeks after completing the diet. Moreover, the volume of portions should be very limited.
• Salt and sugar should also be introduced gradually, without overusing these food additives. They drink water as before - at least 2.5 liters per day.

Physical activity during the diet

The author insists that physical activity during the diet is not prohibited, but will only have a positive effect on both the results of weight loss and health.

It is recommended to start going to the gym and doing regular workouts, but they need to be combined with diet in such a way that their schedules do not interfere or conflict with each other. Particular emphasis should be placed on cardio training, which promotes the active burning of fat in the body.

Reviews from doctors

The opinions of experts are mostly positive, but they emphasize that in case of any digestive disorders it is necessary to immediately stop the diet. This may be a manifestation of an acute illness or an allergic reaction.

Some doctors are wary of the increased protein content in the diet, which is several times higher than normal. In rare cases, this may affect your health.

Other nutritionists are convinced that eggs cannot cause serious harm to health. This component should be included in the diet of every overweight person, because they lower cholesterol levels and speed up the metabolism in the body. This not only has a positive effect on the patient’s health, but also helps speed up the process of burning excess weight.

Indications and contraindications for the diet

The American professor’s system is suitable for people with varying degrees of obesity. It works even if you are overweight by 30 kg. This technique is very effective for patients with type 2 diabetes or those in the pre-diabetic stage. But there are also contraindications:

• allergies or intolerance to eggs, dairy products, citrus fruits;
• pregnancy, breastfeeding;
• gastrointestinal diseases in the acute stage;
• biliary dyskinesia, cholelithiasis.

As always, before trying something new for your body, you should make sure there are no contraindications

My opinion about the diet

The egg diet, developed by Osama Hamdiy, is the fastest and safest way to lose weight. After carefully studying his nutrition system, I decided to try it on my own.

In my previous articles, I already wrote about my successful weight loss, now I decided to start a “Slimness Marathon” food diary, which will help me lose weight, analyze, perhaps find associates, and actually try out this diet.

Before starting my 30-day marathon, I learned several rules that must be strictly followed, since your result largely depends on your tolerance and rigor. Let's look at a few rules:

1. The sequence of dishes should not be changed.
2. The marathon must last 4 weeks (28 days).
3. Every morning you need to weigh yourself and write down the result.
4. You can snack if you really want, but only with one type of vegetables (cucumbers, tomatoes, cabbage).
5. Drink liquids in moderation, you can drink tea and coffee, but without sugar or milk.
6. Vegetables should be boiled, steamed or baked in foil.
7. You can salt it, but without fanaticism.

You should strictly follow the above rules, since they are the basis of any weight loss, without following them you will not be able to achieve the result you want.

The first day of the marathon can be called “Unloading and hungry”. For breakfast you can eat quite tasty, but for lunch only apples and tea. In my opinion, it’s not enough, at 14:30 I had to drink coffee with an apple.

My weight at the time of losing weight is 55 kg, height – 153 cm, waist – 75 cm, hips – 90 cm.

Dinner is great - baked chicken breast with Provençal herbs. On the second day I weighed myself, I was very pleased with the result - I lost 1.5 kg. weight (I know it’s water, but it’s so motivating). Next, I proceeded to modestly eat one egg and half a grapefruit.

For lunch I ate baked chicken, tomato and grapefruit, and was sure that I would not eat anything else until dinner. But at 15:00 a friend came to visit me and brought several, in my opinion, small pieces of cheese that she had brought from Dubai. I couldn't resist.

I waited for dinner without much impatience. I ate a salad of tomato, cucumber and leafy greens, and even an egg with a piece of toast in one minute. It seems like I'm full, but the evening is ahead. I decided to go to bed early to make sure I could hold out.

Every night I fall asleep with the thought that tomorrow I will be lighter and more beautiful.

The third day. I weighed myself in the morning - minus 500 g. Pretty good, but don’t forget that every day the number of grams lost will decrease. In the morning I really wanted to eat, so breakfast was eaten instantly. For lunch I had my fill of cottage cheese and tomatoes, and for dinner I had baked chicken.

With many advantages of losing weight, there is one “But” - I began to freeze. Since less food began to enter the body, the muscles stopped producing the same amount of heat. But what saves me is hot green tea with pieces of ginger and lemon, and a hot bubble bath before bed!

On the fourth day, the scales showed “Minus 300 grams.” Breakfast turned out to be perfectly varied, but lunch was a “dreary” repeat of the first day. To hold on until dinner, I decided to distract myself with cleaning. For dinner I had my fill of baked chicken with a delicious vegetable salad.

The fifth day made me happy with the result - minus 400 g. Breakfast, as always, is extremely simple, but I ate only one egg, since lunch is again supposed to be an egg. For lunch I filled myself with vegetables and an egg that was left over from breakfast. After a quality dinner (the long-awaited fish, salad and orange), my mood lifted and my motivation returned to normal.

Sixth day. Saturday is a day off! But for my marathon this is a difficult test. You're at home, everything is in sight. Although your loved ones support you in your endeavors, they are not at all ready to follow your diet.

Everything went wrong in the morning. The scales showed not minus, but plus 300 grams. The question arose in my head: what did I do wrong? I followed everything exactly as needed. However, after analyzing my evening, I realized that I drank a lot of ginger tea to drown out the feeling of hunger. Here is the result on the scales.

For breakfast I ate quince. For lunch I filled myself with apples and tea. Dinner, as in the song: “Here I really gave up.” Of course, I didn’t eat as much as it seems, but still not on a diet. On Sunday it all started all over again, as they say:

If Saturday passed without incident, it was not Saturday.

On the seventh day, the scales showed “Minus 300 grams,” even though Saturday dinner did not go according to plan. All this thanks to fasting days, which make the difficult struggle with excess weight easier. Staying in a caloric deficit for long periods of time can be quite tiring (even though it helps you live longer). I had a busy dinner.

In breakfast I replaced eggs with cottage cheese. Lunch and dinner passed without much incident, but instead of grapefruit, I enjoyed a mug of frozen berries. I admit, it is very difficult to maintain such a diet on weekends.

The eighth day passed just like the previous one. The weight turned out to be the same, but I was glad that after the resurrection it did not rise. Let's summarize the first week:

• weight decreased by 2 kg. and 700;
• waist size – 73 cm (minus 2 cm);
• hip volume – 90 cm.

In breakfast, I again replaced eggs with cottage cheese (50 g), the grapefruit was sweet. Lunch can hardly be called lunch (the unfortunate 2 eggs and boiled vegetables put me in a state of quiet aggression). Dinner did not leave much delight.

Ninth day. Morning weighing on the scales showed an increase of 300 grams. Of course, I know where these grams come from; as soon as I eat something in the evening, the weight immediately gains.

Breakfast on Tuesday is as varied as on other days. Lunch put me in a positive mood (chicken with Provençal herbs and 3 types of peppers seemed very tasty). For dinner we were supposed to eat eggs again, after which I decided to find out whether it was possible to eat so many eggs. Here's what I found out:

1. The amount of “good” cholesterol – high-density lipoproteins – increases.
2. The level of triglycerides, substances associated with atherosclerosis and other diseases of the heart and blood vessels, decreases.
3. The level of some antioxidants, such as lutein, increases significantly.

Tenth day. 10 days of such nutrition did not fly by, but “crept”, and this is only 1/3 of the program of this nutrition. Not very pleasing symptoms appear:

• severe fatigue, lack of energy;
• constant feeling of hunger;
• mood swings;
• feeling of cold.

After Monday, I lost 300 g. In the morning I was very pleased, but at 10:30 the feeling of hunger was tormenting me, and I couldn’t stand it (I ate a few pieces of an apple, drank a big hot mug of coffee).

Lunch was quite decent, the chicken in the sleeve with spices was very tasty, and the cucumber also gave me strength. However, already at 15:00 I felt hungry again, so I decided to drink hot tea. The whirlwind at work helped me forget about the feeling of hunger. For dinner, I stewed vegetables in a slow cooker.

Eleventh day. For breakfast I tried 2 eggs and half a grapefruit. The dinner was strangely arranged. The egg, cottage cheese, and even boiled vegetables simply confused me. For lunch I only had vegetables and cheese, and for dinner I had an egg and boiled vegetables.

Twelfth day. It’s Friday, the end of the work week, but I’m already subconsciously thinking about how to keep myself from breaking down on the weekend. Moreover, the result is not particularly pleasing - minus 100 g.

How to protect yourself from breakdowns on weekends? I decided to find the answer to this question on the World Wide Web. Here's what I managed to find:

1. Eat, drink, watch TV series - just not at the same time. All these wonderful little things of the weekend need to be shared, to enjoy not all at once, but one by one.
2. If you want to eat dessert and drink wine, no problem, just distribute these pleasures over Saturday and Sunday.
3. Wake up almost the same as on weekdays, but maybe an hour later.
4. Keep snacking on cucumber.
5. Spin a hula hoop or do other physical exercises.
6. Third element of the list
7. Try to eat according to the menu.
8. Constantly motivate yourself.

Thanks to these simple tips, you will be able to cope with hunger more easily and reach your desired weight. Try to follow the marathon, do not allow yourself to relax.

Thirteenth day. Saturday is a long-awaited day off! I lost 100 g, not enough, but I understand that less is better, but better. I decided to follow the advice I wrote about yesterday.

I had a traditional egg breakfast with grapefruit, but added freshly brewed coffee. As soon as the feeling of hunger began to appear, I immediately went to take a hot bath. It helped.

At 11 o'clock a massage was scheduled. I got real pleasure, and my hunger disappeared. Lunch was extremely filling (meat, tomatoes - everything was very tasty). At 15:00 I wanted to eat, so I decided to drink a glass of tea with lemon and pieces of ginger. A little later, I stood in the plank position, the benefits should be exceptional, experts say that if you systematically perform the exercise, you can solve several problems at the same time:

• correct posture;
• accelerate blood circulation and lymph flow;
• reduce the appearance of cellulite;
• make your waist thinner and your arms and legs more toned.

I decided to have dinner a little earlier than usual. A large mug of green tea and assorted fruits of apples, persimmons and quinces seemed very tasty. In the evening, I plan to twirl the hula hoop and make a coffee peel from the leftover morning coffee.

14th day of the diet. I lost 200 g. It should be noted that the food for this weekend is not very meager, you can eat, treat yourself to vegetables and fruits.

In the morning I filled myself with 100 g of cottage cheese with 5% fat content, since experts say that low-fat cottage cheese, together with a high-calorie component, is partially or completely deprived of the following substances and properties:

1. Fat-soluble vitamins A, D, E are practically absent in low-fat cottage cheese.
2. The bioavailability of calcium decreases. It is less absorbed from a low-calorie product.
3. Lecithin and cephalin also disappear along with milk fat.
4. The content of proteins and amino acids is slightly reduced.

For lunch and dinner I enjoyed boiled chicken, boiled vegetables and grapefruit. This humble meal gave me the energy I needed for the entire day, as well as the rest of the evening. I also plan to hula hoop and do a plank this evening. Fifteenth day. Week 3 has arrived. I propose to summarize the results of two weeks:

• weight decreased by 3 kg. and 500 g;
• waist size – 70 cm (minus 5 cm);
• hip volume – 98 cm (minus 1 cm).

This week's nutrition program resembles fasting days on one type of food. Days like these are very hungry for me. Although the fruit mix (except for mangoes, grapes, bananas) is very tasty, unfortunately, after such a mix you really want to eat.

For dinner, I ate a piece of cheese and a handful of pumpkin seeds with this mix. Let's see what the result will be tomorrow. Fats are practically not compressed (minus 100 g on Sunday).

Apparently, a plateau effect has set in, but this is good for the body, since the weight is fixed and stabilized. Subsequently, this will help you avoid gaining extra pounds again. Many nutritionists write that it is necessary to increase physical activity and arrange a fasting day. At this stage, it is important not to lose motivation.

Sixteenth day. I failed to lose weight. I decided to have fruit for breakfast, since I didn’t have time to boil the vegetables in the evening. Lunch was fruit again, and for dinner I listened to my intuition and decided to eat normally. Let this be a “loading” evening.

Seventeenth day. The loading evening did not change the situation in terms of losing extra pounds. I decided to replace boiled vegetables with cottage cheese. I will eat only cottage cheese all day, and for dinner I will go to hatha yoga and a massage.

Eighteenth day. Thursday did not bring the expected reduction in extra pounds, even after yoga and massage. In the morning I was full of cottage cheese. I didn’t feel like eating at all before lunch. I didn’t feel hungry, I drank a glass of herbal tea. Lunch – vegetable salad and a piece of fish.

Dinner – again salad and green tea with a spoon of honey. From a psychological point of view, there is a feeling of disappointment, motivation is almost zero. I want to quit everything and start eating like before. On the other hand, I understand that it is necessary to calm down and follow the intended path.

Nineteenth day. Fats don't go away. On Friday, the day passed in anticipation of the corporate party, but I was able not to break down and continued to follow the diet. Of course, there were thoughts of eating delicious food and having fun, but I was able to restrain myself.

Twentieth day. In the morning I saw that there were no results. The fruit breakfast pleased me, as I didn’t feel like eating after the evening feast. For lunch and dinner I filled myself with fruits and tea.

Twenty-first day. Sunday passed again under the motto of Henry David Thoreau:

Live the way you want. Breathe air, drink water, eat fruit. And enjoy the sensations you get.

Last day of the third week. Weight decreased by 200 grams. This weekend I enjoyed fruit, pumpkin seeds and green tea. There is the last week left, the food menu of which repeats the first week.

The holidays are ahead, and for me there is always a question: how not to gain weight during the holidays and gain back the weight that was lost with such difficulty? There are some useful tips on how not to spoil your figure during the holidays:

• not to overeat is the main rule of New Year's feasts;
• try everything, but just a little;
• try to move more (dance, sing, play, etc.);
• don't rush to eat.

Twenty-second day. The last 3 weeks showed a slight weight loss - minus 200 g on Sunday, minus 300 g for the whole week, total: minus 500 g. Over the course of three weeks, I lost 4 kg. (my weight today is 51 kilograms). Volumes gone:

• from the waist – minus 5 centimeters (70 centimeters);
• from the hips - minus 3 centimeters (87 centimeters).

The result is not bad, but far from what was promised as a result of eating according to this system, but I admit, I did not always follow the diet so strictly. So in the morning I had breakfast as usual - 2 eggs and half a grapefruit. It turned out that I really missed this breakfast.

For lunch I ate a fruit salad (added tangerines). A little later I ate an apple and drank green tea. I waited for dinner and happily ate chicken breast, baked in a sleeve and seasoned with spices.

Twenty-third day. The countdown to the final days of the four-week slimming marathon begins. I realized that it is not so easy to withstand and not attack food. You constantly change something in your diet and menu.

Tuesday started very early. I got up at 5:00 in the morning, weighed myself, but there were no results. I didn't want to have breakfast, so lunch started earlier than usual. Boiled skinless chicken, tomatoes and orange filled me up for the whole day. The dinner was festive, since my son came from the military institute.

Twenty-fourth day. I gained 300 grams. The evening feast did not take long to arrive. But, despite my obvious disappointment, I continued my diet according to the menu offered by Osam Hamdiy, since his diet suggested a clear result.

Breakfast is traditional (egg and grapefruit). For lunch I ate low-fat cottage cheese and 1 piece of whole grain toast. and tomatoes. If last time I was suspicious of such a combination of products as cottage cheese and tomatoes, today I happily ate toast with tomato, and for dessert – cottage cheese with green tea. Everything was very tasty and satisfying.

For dinner, I filled myself with lean meats cooked on the grill. It’s tasty and not hungry, but after two hours I decided to eat half a grapefruit. In the evening I stood in the plank, the benefits of it are enormous (my son at the military institute does it every day, I decided to find out more about this exercise).

The plank is the best exercise for the buttocks, back, abdomen and whole body. With its help you can strengthen your abdominal muscles, improve your posture, speed up your metabolism, and get rid of a bad mood.

The main thing in this exercise is to take the correct starting position (lying position). To avoid injuries to your hands, it is better to perform the plank on your elbows. Place your elbows directly under your shoulders, and your spine should be straight from your pelvis to the top of your head.

There is no need to strain your arms, they are not so important in this exercise. The main thing is to tense the muscles of the abdomen and buttocks. You need to stay in this position for as long as possible. Repeat several times.

Twenty-fifth day. I managed to lose 500 grams of weight. After yesterday's weigh-in, where there was some weight gain, today's results are simply impressive. For breakfast I ate 100 grams of cottage cheese, and for lunch – apples and quince. For dinner I prepared chicken baked in the oven, a salad of tomatoes, cucumbers and peppers. The dinner was a great success. In the evening, before going to bed, I did a plank on my elbows.

Twenty-sixth day. I gained 700 grams. Breakfast was as usual, there was nothing remarkable. Between breakfast and lunch I drank tea with tangerines; the New Year is approaching, after all.

I decided to have lunch early. First I ate 2 eggs, and then a vegetable stew, but I wanted to eat again, so I decided to drink tea with tangerines. Dinner was simply royal - grilled fish (salmon), vegetable salad and orange. After dinner, I decided to look for information on the Internet about metabolic processes, and I saw a very interesting statement:

If you want the blood to flow through your veins faster and the fat deposits to be used up more happily, then go for a walk - it not only works flawlessly, but is also free.

Twenty-seventh day. Saturday, the penultimate day of the marathon. Fortunately, in the morning, the notorious 500 grams of the 700 grams of added weight were gone. Breakfast consisted of two eggs and homemade yogurt. Snack: coffee. At lunchtime, Osama Hamdia's diet plan crashed because there was a corporate event.

Twenty eighth day. The marathon has come to an end. I will not write about nutrition on this day, but rather I will sum up the results of four weeks and analyze Osama Hamdia’s nutrition system. To begin with, I would like to remind you of my data at the beginning of the marathon:

• weight was 55 kg;
• height is 153 cm;
• waist size – 75 cm;
• hip volume – 90 cm.

Yes, the numbers are small, but since I decided to test this diet, I expected good results. Now let's take a look at the results I achieved using this low-calorie diet:

• weight – 51 kilograms;
• height – 153 centimeters;
• waist size – 68 centimeters;
• hip volume – 86 centimeters.

In four weeks, the result is quite modest, but, firstly, the result is positive, secondly, this result has a chance to last for several months if you do not attack food, and thirdly, I did not plan a huge weight loss.

It must be said that I did not blindly adhere to the diet that was proposed by Osama Hadmiy. I often replaced egg breakfasts with cottage cheese, since it is quite difficult for me to do without dairy products. In this food system, snacking was excluded, but the intervals between main meals were very long.

It was quite difficult to follow this nutrition system in the evening. In the evening I was often hungry, I didn’t torture myself and drank ginger tea with frozen berries, but this happened three or four times during the whole month.

The diet should contain all the basic products. In the process of preparing meals, we choose foods that we like (we look at the beneficial properties, energy value, the notorious proteins, fats and carbohydrates).

Useful video

Watch Osama Hamdiy’s diet in this video:

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Recommendations for losing weight

If you decide to lose excess weight on a diet from Dr. Osama Hamdiy, then you need to do this in compliance with the recommendations of nutritionists:

• You cannot change the number of products listed on the menu;
• even a slight deviation from the diet is a failure, you need to start the diet again;
• vegetables are cooked only in water, but you can add a little salt to them;
• if you make a salad from fresh vegetables, then you can add literally a few drops of vegetable oil to it;
• in parallel with dietary restrictions for weight loss, physical activity should also be present, but in moderation;
• After losing weight, it is worth having fasting days once a week - apple, kefir, cucumber.

We recommend reading about Dr. Nazardan's diet for weight loss. You will learn about the principles of the diet, its advantages and disadvantages, menus, and weight loss results. And here is more information about the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences.

The Osama Hamdiy diet is recognized as proper nutrition by official medicine. It really helps you lose weight, but often the weight comes back. This can happen due to a gastronomic breakdown. But during the diet period, the body gets used to eating healthy foods in small portions, so maintaining the results is quite easy.

Is it possible to change the menu

It is strictly not recommended to replace or eliminate foods (unnecessarily). You should also not change meals or snack frequently, as this will also have an effect on the body.

If the patient's eating habits differ from those typical for the menu, it is worth making an effort to change them at least for a while.

You cannot take a break from this diet, and therefore, before starting it, it is better to think everything over carefully. If any holidays or events are planned soon that could undermine the regime, it is better to postpone losing weight for a while, otherwise the efforts made will be in vain.

Nutritionist advice

Don’t despair, when your weight stays the same, it’s difficult for the human body to adjust after eating buns, sweets and drinking soda to new healthy foods.

• Drink water. This way you will help your body “work” and feel better;
• Go to the gym, exercise, to get in shape, diet alone is not enough;
• Conduct an allergy test; if at least one product from the diet menu is contraindicated for you, look for another.

Constantly check your health indicators with a doctor - immediately stop the diet, even if you want to lose weight. You will have time to lose weight, but it will take months to improve your health.

Weigh the pros and cons of the diet, read books that describe several types, read recipes. Find reviews on the Internet, look at the diet menu by day. Choose your diet carefully according to your taste habits. Limitation shouldn't take away your enjoyment.

It doesn’t matter what diet you choose, kefir-curd or one based on yolks and whites. I would like to wish you good luck in losing weight. Be healthy.

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