Diet Sybarit - rapid weight loss. The effect is amazing - 3 kg in 7 days!

For a person who decides to lose excess weight, it is important not only to cope with this task, but also to maintain the achieved result for a long time. The sybaritic diet developed by Elena Stoyanova is precisely aimed at ensuring that the lost weight does not return immediately after the end of the diet. The name of this weight loss method comes from the name of the cocktail, which the author recommends as the main nutritional ingredient. In general, there are no strict restrictions on the diet while following the sybaritis diet, but the first breakfast and dinner should be as prescribed by the menu.

General rules

The “Sybarit” diet by Elena Stoyanova is a whole program, a nutrition guide, which is divided into two stages: intensive weight loss and consolidation of the result.
Why is this weight loss program named so? The author himself, academician, professor Elena Stoyanova, explains: “A sybarite is a person who understands various pleasures and delights, savoring every moment of life. Likewise, the “Sybarit” program makes it possible to eat deliciously, having fun, without suffering from hunger, and at the same time put your body in order, becoming slimmer and slimmer.” Her first book related to a healthy lifestyle, published in 1998, was “You Will Lose Weight Forever.” In 2005, the book “New nutrition program “Sybarit” was published. An indispensable condition for the success of this program is the exact execution of the instructions:

• It is obligatory to drink the special cocktail “Sybarite” at the allotted time.
• At the first stage, it is fundamentally important to eat a cocktail in the morning for breakfast and in the evening for dinner.
• During the day, eat everything that is on the menu and do not skip meals. The diet can be adjusted to suit you. To complete your entire diet, you can have breakfast earlier, move the second breakfast to a more convenient time, or eat the dish in two doses. In the same way, you can divide the lunch dish (meat and vegetables) in half and eat it in two doses if you don’t want to or can’t eat it right away. In this case, proportions and a complete set of products are important. In addition, skipping meals is dangerous due to hypoglycemia .
• Consume plenty of vegetables at meals where they are provided. Vegetables are present not only as a source of vitamins /minerals, but are also important for lowering the glycemic index of all food at a given meal.
• Do not give up consuming fats, do not cut down on the recommended amount, but do not exceed the daily allowance.
• Do not change menu items. For example, it is not for nothing that second breakfast contains carbohydrates (porridge), which are “neutralized” by intense metabolism in the first half of the day. Porridge for second breakfast can be replaced with equivalent complex carbohydrates - whole grain bread with vegetables and bran, with nuts and olives. If you constantly replace it, it can slow down your weight loss.
• On days of planned violations, when there is a feast in the evening (going to visit, restaurant, picnic, etc.), you cannot spend the whole day in a half-starved state. You need to eat according to the prescribed menu, and 20-30 minutes before the feast, eat half a serving of Sybarite. At the table, choose only vegetables, lean meat, still water and limit yourself to a glass of wine. When you feel full, stop eating and don’t overeat.
• Liquids are not limited during the day, but drinking juices is not recommended. You can add lemon juice to regular filtered water.
• On the maintenance regimen, adhere to a healthy, balanced diet and drink a cocktail.

Intensive weight loss program:

• Drinking a cocktail (protein-carbohydrate with minimal fat content) instead of breakfast, dinner and 20-30 minutes before lunch.
• For second breakfast and lunch, various dishes are offered: second breakfast is mainly carbohydrate with fats, lunch is protein-carbohydrate with fats.
• The daily calorie intake does not exceed 1200 kcal.
• The maximum weight loss over six weeks is 16-18 kg, the minimum is 3.5-4 kg.

What explains the effectiveness of the program?

• Reducing the total calorie intake to 1200 kcal.
• Taking the Sybarite cocktail, which helps curb your appetite.
• Limiting fats.
• Eating carbohydrates with a low glycemic index .
• The correct ratio of proteins/fats/carbohydrates in the diet and the peculiarities of constructing the menu and diet (protein-carbohydrate low-fat breakfasts and dinners) aimed at losing weight. 25-30% of daily calories are proteins, the same amount are vegetable fats and 40-50% carbohydrates, which have a low glycemic index .
• The presence of a large amount of fiber.
• Limiting food before bed.
• Anti-edematous action of "Sybarit".

What is the Sybarita cocktail?

Its first ingredient is soft low-fat cottage cheese (you need to take from 0 to 0.6%) with a low protein content of 8-13 g (no more). If the cottage cheese is high in protein (17-22 g of protein), then you need to take 250 g of cottage cheese and dilute it with 250 ml of low-fat kefir. Undiluted high-protein cottage cheese should not be used to avoid excessive protein intake during the day.

The second ingredient is any fruit or berries: apple, pear, peach, nectarine, apricots, mangoes, plums, a slice of melon or watermelon, orange, tangerine, grapefruit, clementine, several grapes, raspberries, strawberries, blueberries, blackberries, currants, strawberries , banana. For 500 g of cottage cheese you need to take 375-400 g of fruits and berries. Grate the fruits and peels on a fine grater, and mash the soft berries and berries with a fork. Do not remove the citrus fruits from the internal partitions and mix them into the soft cottage cheese. You can add lemon juice to taste. Do not add sugar or sweeteners. To make your work easier, you can beat the mixture of cottage cheese and fruit in a blender.

To ensure maximum saturation from this dish, the consistency must be creamy, which ensures the most complete contact of nutrients with the taste buds of the oral mucosa. If you are not lazy, you can cook cottage cheese with different fruits each time.

You can add additional flavor to the dish by adding:

• cinnamon;
• vanillin, raspberry or strawberry extract - one drop is enough for the entire daily 900 g portion of fruit and curd;
• lemon zest;
• 100 ml of strong natural coffee or high-quality cocoa powder.

The volume of one serving of fruit and curd dish is 180 ml (to measure, you need to use a measuring cup). This is quite a filling dish. It is scientifically proven that the combination of proteins and carbohydrates gives a long-lasting feeling of fullness and a decrease in the glycemic index . The cocktail should be eaten slowly with a coffee spoon, enjoying the taste and aroma. It cannot be replaced with ready-made fruit curds.

Despite the fact that during the day a person losing weight eats 500 g of cottage cheese and a meat dish for lunch, the diet is not high-protein. First of all, because cottage cheese is taken with a low protein content (8-13 g per 100 g of product) and five-day servings contain 40-55 g of protein. The rest of the protein is taken from a meat or fish dish in an amount of no more than 30 g. Thus, the result is 70-85 g (consumption rate 0.8-1.2 g per kg of weight).

If at the stage of intensive weight loss it seems to you that the 360 ​​ml portion for breakfast or dinner is large and you do not eat, you need to break it into two doses. But it is fundamentally important to eat everything you should eat in a day. You should refrain from drinking wine. But if this happens, the program allows occasional violations.

The duration of the intensive weight loss stage is 7 days or more (but not more than six weeks). This is explained by the fact that after six weeks, weight loss slows down. The body adapts to the caloric intake, which at the intensive stage is 1200 kcal. For the active period, this is the optimal caloric content that gives results and does not slow down the metabolism. But this calorie content is not enough for constant nutrition.

The following scheme is optimal: after six weeks of an intensive program, you need to take a long break (even a year or two). But the weight needs to be maintained by physical activity, drinking a cocktail within 20 minutes. before meals (for example, lunch and dinner) and fasting days, you can sometimes replace dinner with a cocktail. When the desire arises, you can again undertake a six-week intensive weight loss program.

During the program, constipation , which is caused by the consumption of calcium (cottage cheese). For constipation, you need to introduce sources of magnesium: bread made from whole grain flour or with bran, whole grains, bran, seafood, legumes, nuts, spinach, cocoa. These foods are rich not only in magnesium, but also in fiber, which also promotes daily bowel movements.

Support Mode Options

Remember that protein dishes should be low-fat; add 1 tsp to porridges and salads. vegetable oil (3 tsp per day). Consume a lot of vegetables.

Free healthy eating without excesses and harmful foods, which must be adhered to constantly. 20 minutes before any main meal, you should eat one serving of cocktail (180 ml).

Nutrition is the same as during an intensive course, but with a 1.5-fold increase in carbohydrate dishes (porridge, legumes, crispbread) during the second breakfast, and a 1.5-fold increase in protein dishes during lunch. Otherwise, the food remains the same and many people like this option because of the clearly written menu.

On weekdays, intensive meals are provided, and on weekends, the calorie content of the diet is increased by 200-300 kcal. Of course, these should not be sweets, fatty, fried foods and smoked foods. Many people find this particular nutrition model convenient:

• weight decreases further;
• metabolism is not affected by small retreats on weekends;
• The intensive stage menu is known and there is no need to invent new dishes.

With any version of the maintenance regimen, you should strictly limit the additional consumption of fruit beyond the amount included in the cocktail. It is nutrition on this basis (intensive course and maintenance) that ensures the transition to a healthy diet. When those losing weight started the program with a maintenance regimen, results were achieved more slowly.

To maintain weight, the author recommends doing a fasting day once a week. For a fasting day, take 1 kg of cottage cheese and 700 g of various fruits per day. Calorie content within 1000 kcal (more than on traditional fasting days). Net weight loss is 400-600 g, which will not return if you continue to eat moderately. Although many note that on a fasting day they do not feel hungry and the next day there is no pronounced appetite or craving for food. A universal system that would relieve a person from the need to constantly monitor his diet has not been found. This program is also no exception, so long-term results depend entirely on the willpower and organization of the person.

Main advantages

The Sybarit diet by Elena Stoyanova is notable for the fact that it has a large number of advantages. Perhaps beginners still have doubts and do not even realize that this method can be much more effective than other weight loss programs. If we consider in more detail, the list of advantages consists of the following points:

1. quickly obtain stunning results, but only with strict adherence to all expert recommendations and rules;
2. Only a balanced diet is presented here, which should be followed every day;
3. your body will not suffer from a lack of vitamins or substances, because this is completely excluded;
4. all designated products are available for purchase in food supermarkets;
5. following diet recommendations does not imply significant financial costs;
6. if you prepare the Sybarite cocktail correctly, then there is an excellent opportunity to give up all kinds of sweets in favor of this nutritious drink;
7. women's mood improves and their performance increases;
8. every lady will be able to prepare a cocktail in a matter of minutes without special education;
9. This diet allows you to cope with the feeling of hunger day and night.

• Six meals a day - three main meals with two snacks and one drink before bed;
• Drinking a special cocktail “Sybarite” as a replacement for a certain portion of the daily diet. The cocktail portion is 180 g;
• A balanced diet, including a moderate amount of fats and carbohydrates and an increased amount of proteins;
• Alternating active weight loss (4-6 weeks) and maintenance (2-3 weeks) systems during the weight loss period. This will help you not get tired of a long-term diet, last longer and, as a result, lose a lot of excess fat;
• Getting enough vitamins, minerals and other substances. Restriction in nutrients and nutrients is the main reason for the body’s transition to a “storage” mode and, as a result, the “plateau” effect, which makes it difficult to lose weight;
• Eating food slowly, chewing thoroughly;
• Juices other than lemon juice are not recommended as an additive to water or as a component for salad dressing. Be sure to drink 1.5-2 liters of regular water per day.
• Dinner, preferably no later than 18:00 or three to four hours before bedtime.

The advantages of the presented diet include the following points:

1. Does not cause a feeling of hunger.
2. Shows good results.
3. The cocktail has a simple preparation.
4. The diet is balanced.
5. The permitted list of foods is quite wide, and all the food present in it has good benefits for the body.
6. When drinking a cocktail, you will be able to give up sugary foods.

Authorized Products

• Cottage cheese 0%, 2%, 0.6% and 1%.
• Fruits in a strictly defined quantity - 400 g. An additional amount of fruit is excess fructose and calorie content, therefore, at the intensive stage, additional intake is prohibited, and at the maintenance stage it is limited.
• Non-starchy vegetables: cucumbers, tomatoes, eggplants, cabbage, peppers, onions, garlic, herbs, lettuce, raw carrots and raw beets are acceptable. You can make salads from raw vegetables or eat stewed, baked vegetables. You can include stewed mushrooms or green peas for lunch (as protein foods), and legumes for second breakfast. A serving of vegetables is 250-300 g - twice as much as a protein dish. In winter, it is quite possible to use frozen vegetables for baking, stewing and making soups. In winter, it is recommended to use cabbage with raw carrots and onions from raw vegetables, and periodically add tomatoes and cucumbers to salads. Sauerkraut may become a favorite food during this period of time.
• Vegetable soups with 1 teaspoon of olive oil replace a vegetable side dish for lunch. Oils are added to the finished soup when serving. For soups, you can use meat broth, but remove the fat first. If fish broth is used, the fat does not need to be removed. Any broth can be an addition to lunch. Vegetable soup can be seasoned with melted cheese (3 teaspoons per serving). In this case, vegetable oil is excluded from the salad.
• Unrefined vegetable oil (olive, flaxseed, rapeseed) no more than 1 tbsp. in a day. Fats must be included in the diet, since they are involved in the saturation mechanism and the formation of long-term satiety. If fat is less than 10% of total calories, the body reduces the production of growth hormone, thyroxine and sex hormones. It is useful to replace part of the vegetable oil with avocado pulp (in a salad or on a sandwich). But keep in mind that the fat content of avocado is 30% and three teaspoons of it are equivalent to a teaspoon of vegetable oil. A teaspoon of cod liver is equivalent to a teaspoon of vegetable oil, but it is a rich source of healthy fat. It is quite possible to make a grain second breakfast - bread with liver, vegetables (without butter). At the maintenance stage, you can choose low-fat processed cheese as fat, three spoons of cheese instead of one vegetable oil.
• Low-fat protein dishes for lunch from different types of meat, fish or poultry, two eggs. Fatty fish is acceptable, but not salted or smoked, which stimulate the appetite. A portion is a piece the size and thickness of your palm. If you don’t want to eat them separately, you can cut them into a salad or add them to stewed vegetables.
• Grain dishes: porridge with water (rolled oats, brown rice, buckwheat, pearl barley, millet), whole flour pasta (or with bran), boiled beans, lentils, peas. The volume of the finished dish is 200-250 ml. If you don’t want to eat porridge for second breakfast, you can replace it with 50-60 g of grain bread or with bran.
• Various nuts within reasonable limits.
• Cocoa two servings per evening meal (one teaspoon per glass). You can cook with low-fat milk or water without sugar. If you don’t like cocoa, this amount of powder can be added to a cocktail intended for dinner. The body must receive this amount of cocoa. It contains a lot of magnesium and other substances, which increase the level of the “pleasure hormone” serotonin . Those who are losing weight will be in a good mood and the absorption of calcium will improve.
• Salt food very sparingly.

The author in his book offers many recipes for dietary cuisine - cookies, desserts, even cakes, low-fat dressings for salads and meat (fish), meat and fish rolls and much more that will help diversify your diet at the weight maintenance stage.

Table of permitted products

Cocktail recipes

The main component of the diet is a cocktail, which the author called Sybarite. It’s interesting that this is the name given to people who love to live brightly and beautifully. When choosing this method of losing weight, you should take two recipes into account:

No. 1: For the main stage

Prepare as follows:

1. Prepare 500 g of low-fat cottage cheese.
2. Choose fruits/berries to your taste and take 375-400 g. For example, from fruits, preference can be given to apple, pear, peach or orange, and from berries - blueberries, strawberries, blackberries, raspberries or wild strawberries.
3. Combine cottage cheese with fruits/berries and grind with a blender to obtain a mass of homogeneous consistency. If desired, you can add the juice of half a lemon to the mixture.

This cocktail should be eaten with a spoon, and slowly.

No. 2: For the maintenance stage

It is prepared in the same way as the drink for the main stage, while the proportions of the basic ingredients are reduced: 300 g of cottage cheese is required, and 240-350 g of fruits/berries.

Fully or partially limited products

• Products with a high glycemic index are completely excluded.
• Sausages, canned food, smoked meats, fatty meats and poultry.
• Animal fats, limit vegetable fats to 1 tablespoon per day.
• Dough products, sugar, sweets, jam, confiture, chocolate, ice cream.
• Fatty dairy products.
• Beets, potatoes, carrots and boiled pumpkin are excluded.

Table of prohibited products

Origin

The author of the diet, Elena Stoyanova, herself suffered from excess weight for a long time and struggled with this problem for a long time. A creative approach to the idea of ​​a protein-carbohydrate cocktail as one of the meals helped her not only lose 35 kg, but also create an original method that brought her popularity.

Elena Stoyanova is the author of the Sybarite diet.

Now Elena Stoyanova is the author of several weight loss manuals and the “inventor” of such terms in popular dietetics as “1 u.ya” (one conventional apple) - a portion of fruit approximately equal to 1 medium-sized apple, and “GKP” (humane concept of weight loss) – losing weight without feeling food deprived. Over time, diet fans have made some changes, which is why there are, for example, variations of the daily menu. However, the general rules are still formulated quite clearly.

Diet menu "Sybarit" (Diet mode)

For six weeks (or less), meals are organized according to one menu and consist of six meals. Porridge for second breakfast and meat dishes for lunch are changed.

Key principles

Let’s say right away that before starting a weight loss course, it is worth remembering several principles on the basis of which the method works flawlessly. Right now, check out the list of simple rules:

1. have dinner before 6 p.m.;
2. do not drink fruit juices;
3. drink liquid without sugar and gas in unlimited volumes;
4. any alcohol is prohibited;
5. forget about sugar;
6. eat slowly, take your time and try to enjoy the taste during the meal;
7. The process of losing excess weight takes no more than 6 weeks.

Numerous reviews from those who have lost weight indeed confirm that the Sybarit diet works real miracles, but you should not deviate from the recommendations. This is something to remember if you intend to be a slim and beautiful woman. Now on the Internet you can read reviews of women who once decided and got excellent results.

Advantages and disadvantages

Useful tips for maintaining weight

Absolutely every woman can maintain the results obtained. To do this, you must follow the following recommendations:

1. continue to enjoy a delicious smoothie for breakfast and dinner;
2. maintain certain proportions so as not to burden your body with excessive nutrition throughout the day;
3. between main meals, give preference to your favorite foods that you have long been accustomed to;
4. We do not recommend eating fried foods high in fat;
5. Don’t forget about physical activity - it’s best to join a fitness club, do simple exercises or take street walks.

Sybarit diet, reviews of those who have lost weight and results

When choosing any nutrition system, you need to strictly adhere to it, then you will get the maximum result. If you constantly break down and hope for fasting days, then the body will soon stop responding to them by losing weight. It is worth carefully studying all the rules of this nutrition system and drawing a conclusion - are you ready to undergo an intensive weight loss course, and then maintain the weight at the achieved level for several years.

Analyzing the reviews of those who have lost weight, we can conclude that the diet is well tolerated, but long-term implementation (1.5 months) and the transition to maintenance nutrition with almost the same diet is a burden for many. I get tired of eating cottage cheese every day, which causes constipation for many.

Not everyone could stand the maintenance diet with cottage cheese and quickly switched to a regular balanced low-calorie diet. Fruit and curd cocktail was left 1-2 times a week as a dessert.

• “... Since the beginning of the intensive course, I ate very little fat (I stewed vegetables without oil and forgot to add it to salads). I ate about nuts, but not every day. I wanted to intensify the process of losing weight. As a result, after a week, a feeling of hunger and a terrible craving for smoked sausage and fish began to appear periodically. I read it, consulted on the forum and began to regularly add oil, and took nuts with my coffee. After four weeks, which were not so easy for me because I work and it was not always possible to eat on time, I lost 4 kg. But my most important result was that the craving for sweets disappeared, especially for chocolate, which I couldn’t do without for even one day. In principle, I’m happy with the result, but now I can’t look at the cottage cheese. Therefore, there can be no question of continuing the program and switching to a maintenance cycle. I’ll just eat right.”
• “... I liked that there is discipline in nutrition, it’s easy to choose foods and create a diet. Everything is laid out down to the smallest detail and there is no need to count calories. There are no problems with this at all. The only negative point is that you get tired of cottage cheese and have problems with bowel movements. Despite the fact that I always made portions with different fruits and there were different tastes, I still got tired of cottage cheese after 1.5 months. It was difficult for me. I’m happy with the result - minus 5 kg, but I won’t continue to eat according to this system. I’ll try to maintain my weight without the miracle cocktail, and eating cottage cheese once a week will be enough for me.”
• “... I love cottage cheese very much, so I became interested in this program, studied it and decided to try it. Many people complain that they are tired of cottage cheese and have no time to make a cocktail. I work like everyone else, and due to lack of time, I found a way out of the situation - I prepared a cocktail in the evening the next day. At home I ate in the morning and in the evening (at 18.30 I’m already home), and at work I measured out 180 ml at a time. Of course, it tasted the same to me. I also took a large container of vegetables to work for second breakfast and lunch, bread for cereal, nuts and boiled meat. I liked the fact that you can make deviations from the diet. For example, I had two trips to the cafe in 1.5 months (employee birthdays). I ate half a portion of a cocktail 20 minutes before the feast, my appetite really decreased, and at the main table I ate little and chose meat and vegetables and even drank wine. The next day I returned to the regular menu and there was no weight gain. I survived 1.5 months with dignity, and the weight loss was 6 kg.”

The essence of the technique

Stoyanova’s Sybarit diet is based on the consumption of a protein-carbohydrate cocktail, after which the method in question was named. This cocktail combines certain products that have excellent taste. Moreover, absolutely any woman who knows nothing about culinary craft can prepare such a dessert at home. This drink not only satisfies hunger very quickly, but also helps cleanse the body, and also eliminates the desire to eat some high-calorie sweets.

The menu from a true professional was designed so that every woman would lose weight comfortably, without any complications, without straining. The diet has a clear ratio of proteins, fats, carbohydrates. If you use Elena’s advice, then after some time you can see simply amazing results. Some reviews convincingly confirm the fact that you can get rid of 38 extra pounds. The system has 2 main stages: active weight loss and further weight maintenance at a given level.