Gavrilov’s correct diet: what you can eat and what you can’t

Dr. Mikhail Gavrilov – nutritionist, psychotherapist, candidate of medical sciences. The founder of his own weight loss method, which has won recognition around the world. Numerous successful stories of losing weight using his method do not give the slightest chance to doubt its effectiveness. It’s easy to verify the benefits of Dr. Gavrilov’s diet by using the daily menu, created taking into account the doctor’s recommendations.

Psychology of diet

You need to understand that to lose weight you need to give up all junk food, chips, mayonnaise. Understand that it is not only harmful to weight, but these products are also harmful to the whole body. If you give up unhealthy foods for weight loss for a week, the results won’t take long. In addition, you need to understand that proper nutrition will help not only get rid of excess weight, but also cleanse the entire body of harmful substances and toxins. Once you understand that healthy foods should become the basis of your daily menu, only then will the extra pounds begin to fall off. In addition, your health will improve and you will always be in a good mood.

Gavrilov's weight loss method: the basics

Weight loss techniques have been around for several years. In St. Petersburg, Moscow and other large cities there are weight loss centers of M. A. Gavrilov.

The main task for a person who decides to lose weight using this method is the ability to control his desires regarding food.

The method is based on:

• psychological work on your habits and desires regarding food;
• visualization of the intended goal;
• replacing harmful products with healthy ones;
• refusal of hunger strikes and strict restrictions;
• control of the amount eaten;
• fractional meals.

According to the doctor, many people's attempts to get rid of extra pounds end in failure due to an initially incorrect approach. Hunger strikes, long fasting days, and strict food restrictions lead to severe psychological stress and frequent breakdowns.

The desire to lose weight does not lead to the desired results, because the body turns on the self-preservation function. Reducing daily calorie intake too much (to 600–400 kcal, which is three times lower than normal) leads to weight loss only in the first few days. Subsequently, the body begins to save energy and store fat after each meal.

Dr. Gavrilov’s weight loss program offers a significantly different approach and, in addition to a simple diet, includes the following steps:

1. Undergoing a full medical examination and identifying diseases that may affect weight gain or loss (hormonal imbalances, dysfunction of the adrenal glands, thyroid gland, kidneys, etc.). Diagnostics include: blood test, urine test, pH balance test, metabolic study, physiological test, anthropometry. If health problems are detected, the necessary treatment is carried out.
2. Completion of psychophysiological training to get rid of food addiction. It helps to identify a person’s subconscious fears and concerns that prevent him from losing weight. Each person may have their own problems, so this stage involves the use of techniques and methods that are suitable for a particular case. It is at this stage that maximum weight loss occurs.
3. Consolidation of the obtained result. A person undergoes periodic motivational trainings in which the achievements of people who have lost weight are demonstrated and compared with their previous version of themselves.

What products are recommended according to the Gavrilov method

• Various low-fat yogurt. You can also make them yourself from low-fat kefir and sour cream. You can add a few berries or pieces of fresh fruit to it. Fresh fruits are allowed, except bananas.
• It is allowed to eat vegetables fresh and grilled or baked in the oven.
• It is allowed to eat various light salads from vegetables and seafood.
• The daily menu should also include cereals. For breakfast you can prepare porridge from corn, buckwheat, millet, and pearl barley.
• Your daily menu should include natural fruit juice. Eating any fish, both boiled and grilled or in the oven, is welcome.
• Every day the menu should include hard cheese, but in small quantities, just a couple of slices.

Secret of success

It would be wrong to call the weight loss process proposed by Gavrilov a diet, since it is a whole complex of different practices and training lessons. There is even an official website where followers of the technique discuss all the nuances of losing weight. Together, it is easier for people to deal with their problems; they can share with each other all their victories and defeats, advice and successes. Consolidating weight loss is an excellent motivation method that the doctor uses in his program.

The secret of the diet is that you are constantly aware that proper nutrition is completely beneficial for your health and figure. The technique of “neutralizing” calories consists of replacing high-calorie and unhealthy foods with healthy ones. The most important thing you have to learn is to negotiate with your body.

When you pick up a chocolate bar, you need to tell yourself that a fruit salad will give you the same amount of energy, it’s just as tasty, but it’s much healthier. And this should be done with every dish that you eat.

Physical exercise

If you are interested in any sport, that’s good, but there are many people who do not like to go to gyms and play sports. Therefore, Mikhail Gavrilov advises not to focus on this. You just need to increase your physical activity. Losing weight will be faster if you:

1. Get busy cleaning the house. Moreover, it is better to start a general cleaning and start dusting the cabinets or washing the floors in hard-to-reach places. In addition to keeping your home perfectly clean, you will burn a lot of calories while cleaning.
2. You will start cooking, not just one, but several dishes at the same time, especially since you adhere to this technique. Your menu can be very varied and made from permitted products.
3. You can take up dancing without even visiting a dance hall. You can simply turn on your favorite music and dance at home. You can also expand your horizons on your own by starting to learn, for example, Latin dances by purchasing special educational CDs.
4. If you have a gymnastics hoop somewhere at home, somewhere dusty, then this would be a good time to take it out and spin it at least once a week for 20 minutes a day.

Psychological aspects

At the second stage of losing weight using Gavrilov’s method, the main psychological reasons for weight gain are solved:

• Emotional dependence. It is associated with more than half of all cases of excess weight gain. In this case, food is used not to satisfy hunger, but to get rid of difficulties (bad mood, stress, depression, anxiety).
• Externalizing types of eating disorders. The desire to eat is caused by the appetizing appearance of the dish, smell, color, design. In this case, the person does not feel full.
• Restrictive types. They arise after a large number of tried diets, hunger strikes and breakdowns. A person develops a deep depressive state, he stops believing in his own strength.

The second stage is individual, as it is designed to combat the personal fears and complexes of each patient.

The following influences can help cope with the psychological causes of obesity:

• Breathing exercises. Allows you to cope with stress without the help of food.
• Fairytale therapy. Shows the benefits of weight loss and creates a positive attitude.
• Working with a professional psychotherapist. The method allows you to stop eating problems, control your eating habits, not overeat, and not improve your mood with food.
• Conducting an analysis of the activity of individual areas of the brain responsible for human food preferences.

Sample menu for a week according to Gavrilov’s method

In order for you not to have a headache about what menu to create for the day, you are provided with a menu for 7 days from fairly simple products that are affordable for any wallet.

Dr. Gavrilov’s diet for weight loss does not allow for fasting, so carry food with you and have a snack when you feel hungry. According to the developed method for losing weight, you cannot starve!

Gavrilov's diet, reviews and results

To effectively lose weight, it is not at all necessary to part with your favorite foods and activities, or to keep yourself within strict limits. The safety of Dr. Gavrilov’s method makes it possible to lose weight in cases of diabetes , oncology , strokes and other serious diseases. With this method, results cannot be achieved quickly - it may take a year or more if we are talking about losing a large number of kilograms. Many are not ready to work on themselves for so long and continue to constantly eat right so that the weight does not return.

Reviews about the technique are positive. Everyone notes that weight loss is slow and can be 500-1 kg per week. Over the course of a year, it amounted to 18 kilograms or more.

• “...I was his patient about 5 years ago. A lot of money was paid and it was simply necessary to carry out everything that was included in the program. Although I believe that many procedures have nothing to do with losing weight. It is important that you can eat everything, especially in the morning, if it fits into the calorie range. Calorie content drops with each meal. At breakfast I could eat grain bread, potatoes with herring or caviar, pasta and coffee with milk. Lunch is less intense - meat or fish, some buckwheat and vegetables. I made dinner lighter - cottage cheese, kefir and fruit. In a year I lost 18 kg, but the most important thing is that they taught me to change my attitude towards food, taught me how to count calories and make the right food choices. You need to eat everything (fats, proper carbohydrates and proteins), but within your caloric intake limits. Eating right has become a habit. I'm happy that the weight is maintaining and I can now control my appetite. You could come to the center when necessary and receive psychological support.”
• “... The program was included in 2021. The technique is excellent and helps, and the nutrition does not exhaust the body. A menu of an average of 1300 kcal is recommended, depending on initial weight and physical activity. In 2 months I had a result of minus 8 kg. Then another 10 kg in six months. The first time was not easy, because I constantly had to count calories. Once I got my bearings on the dishes and put together a menu, it became easier. It is important to “immerse yourself in the topic”, decide on your motivation, as they say, mature in the need to lose weight, and then be patient and act clearly. Constant psychological support helps a lot and prevents you from relaxing, much less breaking down. Of course, you will have to forget about fried potatoes, fatty fried meat, sausage and McDonald's. Now I go to control meetings for free and receive support. Well, sports is a must—nobody has canceled it.”
• “... I went to the official website, wrote and became a participant in the program after payment. The online course specialists, especially psychologists, really helped me overcome difficulties. And they were, and it was about curbing my insatiable appetite and the need to stick to calories at breakfast, lunch and dinner. For me, at first there was a difficult time after 19.00, when my appetite developed and an apple, carrot or kefir did not quench it. But gradually it passed. All the doctor’s methods work and online courses too. Of course, doctors and psychologists are not magicians, since you also need constant work on yourself. The result was excellent (minus 15 kg), I realized that this could not be achieved on my own. Well, then self-discipline and willpower are important. Maintaining weight is much more difficult, since only a few people are organized in this matter. I didn’t have enough of it and everything came back within three years. Lack of willpower prevented me from returning to proper nutrition at the stage when my weight began to increase slightly. Then it would be much easier to deal with him.”

Recommended food recipes

Dietary vegetable stew

You will need:

1. small zucchini;
2. a small head of cauliflower;
3. medium-sized carrots and bell peppers;
4. onion head;
5. White cabbage;
6. tomatoes;
7. various greens.

Take a zucchini, peel it and cut it into cubes. Then take the cauliflower and separate the small florets. Place all ingredients in a deep saucepan. Then take the bell pepper, chop it and add it to the first ingredients. Then take a grater and grate the carrots on it, cut the onion into half rings and chop some white cabbage. Place all the ingredients in a saucepan, adding thinly sliced ​​tomatoes and chopped herbs. Add water to the pan (about one third of the pan). Cover the pan with a lid and simmer over low heat for about an hour, stirring the stew occasionally.

Baked potatoes with cottage cheese

Ingredients:

1. 0.5 kg low-fat cottage cheese;
2. a pinch of salt;
3. a little ground black pepper;
4. 6 medium potatoes.

Preparation:

1. Rub the cottage cheese through a strainer,
2. add salt, pepper and stir,
3. then peel the potatoes and cut them into thin slices.

After this, take a baking tray, grease the sides of the pan with oil and begin laying out the potatoes in layers, then the cottage cheese, and so on until the end. Then cover the contents of the baking sheet with foil and place in a preheated oven at 180 degrees for half an hour to bake.

Pros and cons of the method

The Gavrilov diet has many advantages:

• the menu compiled according to his recommendations is complete and varied;
• the weight will decrease gradually, this does not cause any harm to the body;
• with slow weight loss, stress, exacerbation of chronic pathologies, emotional breakdowns, and overeating are excluded;
• in the process of losing weight, a person will not experience a deficiency of vitamins and micro- and macroelements - the menu contains dishes from products necessary for the normal functioning of the body.

In addition, when correcting eating behavior, it is possible to achieve fixed, sustainable results. And the skin will not have time to sag after weight loss. With the help of massages, lymphatic drainage and other physiotherapy, it will become elastic and firm.

Of the minuses, two points are worth noting:

• weight loss occurs slowly, however, this is precisely what doctors consider positive;
• the general rules of the Gavrilov diet are categorically not suitable for people with diagnosed diabetes.

Prohibited Products

The patient will have to limit himself to consuming certain foods that contain large quantities of fats and unhealthy carbohydrates.

Prohibited for use:

• butter and various spreads, margarine;
• bakery products;
• bakery;
• canned food;
• fast food;
• fried, salted, smoked foods;
• candies;
• sausages;
• quick and unhealthy snacks;
• mayonnaise and other sauces;
• confectionery;
• carbonated drinks;
• fat meat;
• alcohol;
• grape;
• bananas.

In this case, there is no need to starve or suffer from malnutrition, since the health of the gastrointestinal tract is not threatened. Products from Dr. Gavrilov’s diet list for every day are more healthy and harmless.

Stages of the weight loss course

Losing weight according to the Gavrilov diet includes five steps that must be taken.

Stages of the weight loss course:

1. Psychological mood. A person must understand that you cannot accumulate excess fat and need to get rid of it. Excessive weight leads to numerous health problems: joint pain, heart pathologies, clogged blood vessels. In addition, excess weight is dangerous because it not only accumulates under the skin, but also on internal organs, which become difficult to function.
2. Correct interpretation of terms. Anyone who wants to lose weight must realize the fact that hunger and weight are different concepts. You can starve, torturing yourself with “strict” diets and not lose weight. This diet does not support the fasting method and does not deprive a person of energy.
3. Appetite control. The desire to eat can arise at any moment, but a person must be able to restrain himself and not eat before the due date. Moreover, according to this diet, food intake occurs every 2–3 hours, with the exception of night time. If you feel hungry, you can eat a green fruit or drink a glass of water.
4. Trainings. The body, as strange as it may sound, must also understand that it must lose weight. This happens due to the psychological attitude, the person’s awareness of the dangers of being overweight for health.
5. Prioritization. A person must rethink his behavior and attitude towards food, understand what is optimal for him: tasty food or a beautiful healthy body.

What is Gavrilov's slimming tape?

“Slimness Feed” is an online program in which each patient is provided with his own personal account, where data must be entered daily - weight, waist and hips, so that consultants can track the dynamics. The number of calories consumed and exercise performed is also recorded.

Every day, the corresponding number of points is credited to the account of each program participant. This is specifically designed to organize competition between patients in the fight for the best results. The essence of the diet is not only to combat excess weight, but also to correct the appearance of a person as a whole, eliminating health problems that arise due to excess weight.