Grossman diet: the correct menu for a week for weight loss and features

The famous nutritionist Galina Grossman devoted many years to studying the issue of figure correction. The result of her work was a nutritional technique that allows you to effectively fight extra pounds without harm to health. By following such a diet, you can not only lose weight, but also improve your body’s health, since the effect is achieved by normalizing the process of food absorption.

Who is Galina Grossman

Galina Grossman comes from a small Estonian village. From an early age, she was interested in how people could cure the illnesses of others without drugs and modern technology. This interest helped her develop her ability to influence the biological fields of individuals.

By education, Grossman is a biologist; the woman defended her PhD thesis in this field and worked in the space development industry.

Under her leadership is the Grossman Center for Human Biology and Ecology in Estonia. There she conducts lectures, weight loss courses and body rejuvenation sessions.

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Recommendations from Galina Grossmann

Galina Grossmann claims that keeping yourself in shape only through proper nutrition is difficult.

High physical activity required:

long walks,
sports activities,
sets of exercises for weight loss.

Hobbies like tennis or Latin American dancing will also help you lose weight.

The Grossmann nutrition system has a healing effect on the body:

Blood pressure is normalized.
Sleep improves.
The level of bad cholesterol in the blood decreases.
Avoiding sweets helps normalize blood sugar levels.

The diet has virtually no contraindications.

An exception is diseases of the gastrointestinal tract (GIT), liver or kidneys in the acute stage.

Grossmann reveals the secrets of a good figure after leaving the diet:

Do fasting days 2 times a month.
Eat porridge and liquid soups regularly.
Limit sweets to no more than 50 g 3 times a week.
Eat at the same time.
Use lemon juice or vegetable oil as a salad dressing.

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Main principles of the diet

Principles of the diet according to the Galina Grosmann method:

You need to eat by the hour: Breakfast: 9-10 o’clock; Lunch: 13-14 hours; Dinner: 17-18 hours; Second dinner: 21-22 hours.
From the products you need to choose what your body tolerates better;
Duration of the diet is 4-6 weeks, depending on the desired result;
Food cannot be swapped, volumes can be reduced;
On Wednesday you need to cleanse the body using any method you know;
Thursday is always a water day, you only need to drink water all day, tea without sugar or weak coffee is also allowed;
On Friday, instead of breakfast, a glass or half a glass of tomato juice and then everything goes according to schedule;
It is very important to go to bed on time. By 12 o'clock you should already be asleep;
It is advisable to tie a string to your hand. It will remind you about meals;
If you fail, don’t be upset. Just follow the rules and that's it.

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Water Thursdays

This is Thursday, when the body is saturated with water, air and energy. Anything else is unacceptable. This fasting should begin on Wednesday: instead of the last two meals, you should drink warm water, to which you can add a few drops of lemon juice.

Therefore, the last meal before fasting Thursday in the first stage (and yes, in the second) you should take on Wednesday at 14:00.

Please note the mode:

From 14:00 to the moment of the first feeling of hunger, count 2-3 hours, so let's assume that at 17:00.
From 17:00 to 00:00 - 7 hours;
Throughout Thursday you also need to refuse food - another 24 hours;
Friday, first meal at 12:00 – another 12 hours.

Therefore, Fast Thursday is not 36 hours of abstinence from food, as many websites indicate, but 43 hours, that's almost two days without 5 hours. Yes, you really correctly noted: you can start eating after abstinence only on Friday afternoon, and in the morning you can only have a glass of fresh tomato juice.

Galina Nikolaevna Grossman says that on Wednesday you should prepare emotionally. Immerse yourself in positive thoughts, be sure that such a day will pass easily and naturally, you will get rid of bad habits and negative communication. Here we can only agree: a positive attitude is the basis of success.

Advantages and disadvantages of the diet

The main advantages of the diet include:

Its completeness. The menu includes balanced and healthy foods, so you don’t have to constantly feel hungry.
Versatility.
Anyone can lose weight using this system.
The diet is aimed at normalizing blood pressure, fat burning, and removing waste and toxins. This is the secret to staying slim and maintaining it after stopping the diet.
It will take a month to lose weight, but the results are worth it.

The diet has no particular disadvantages.

The only thing is the need to eat strictly by the hour, which can be difficult for people with a non-standard work schedule.

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Diet effectiveness

Since nutrition according to Galina Grossman’s method is quite rational and does not impose stress restrictions on the body, this system has no contraindications.

The duration of the diet is adjusted depending on the person’s needs and desired weight. Usually it is 1–1.5 months.

An important factor influencing the effectiveness of Galina Grossman’s diet is the “water” day. Usually it is held once a week: on Thursday, but it can be on any other day.

Then they drink only water, and in a larger volume than usual. The next day, breakfast should consist only of tomato juice. And from lunch you can return to your normal diet.

The stabilization phase, which consolidates the results of weight loss, is a kind of way out of a strict diet.

During this period, Galina Grossman allows you to periodically include fried foods, bread, up to half a bar of chocolate (or a similar weight portion of other sweets), and a wider selection of fruits and juices in your diet.

A “water” day can now be held once every 2-4 weeks.

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Abdominal biolifting

Galina Grossmann is the author of the book “Biolifting of the abdomen”. This method is also aimed at strengthening and healing your entire body.

This method works using:

5 exercises;
use of oils;
fragrant bath;
massage.

Most often, the entire program is a complex of various measures for losing weight, as evidenced by the content of the favorite book of nutritionists.

The organizer of the “Lose 99 Weight” project conducted the “Biomything of the Abdomen” training, and the results of the participants satisfied everyone! Since this program was paid, not everyone was able to participate. But, I present to you an equally working method.

Currently, you can get the Bummy Biolifting e-book, which contains all the information you need to lose weight. In it you will find a special set of exercises, instructions and recipes.

Basic nutrition

Basic human nutrition includes all basic food products and is designed in such a way that a person receives all the necessary building blocks for his own body.

This means that the body has all the necessary proteins, a complete set of amino acids, the entire set of vitamins in the food itself, all the minerals are needed, that is, all the building blocks for building the body during weight loss, so that the heart muscle is not damaged, so that the blood vessels are not damaged vessels so that the muscular, nervous and skeletal systems are not damaged.

When I study the diets that are compiled and tormented people all over the world, I get the impression that they simply want to punish people. It’s not even a person’s fault that he or she has gained weight; people don’t think about what to eat or what to put in their mouth.

Everything is simple here. A person by tradition, by family habits, he simply does not understand what he is doing - he just eats. And so, when a person switches to the basic diet that I created, the person simply begins to enjoy nutrition, he gets joy from the food that he has and eats.

My meals do not consist of any kind of menu, these are simply sets of products that are needed for breakfast, lunch, dinner and the 2nd dinner. Moreover, from these sets of products you can create recipes and cook the dishes you want.

Many of my weight-losing people, together with me, have almost created a book of such recipes, very interesting, and the nutrition turns out to be interesting and varied. In this case, a person loses from 8 to 14 kilograms of excess weight in 1 month.

Listen, just good and nutritious nutrition and no dietary supplements are needed. No need to add vitamins, no need to add minerals. It's just great.

Over the many years of my work, many people have already received this result. This nutrition not only helps to lose excess weight, but also normalizes processes in the body. Sometimes I just wonder what's going on.

I will only say one thing: nutrition for men and nutrition for women and pregnant women are slightly different.

Teenage boys also eat according to men's diet.

ecology.md

Recommendations for choosing products

At the first stage of the diet, the following products are allowed:

Fermented milk products.
Lean meats and fish.
Boiled eggs.
Vegetables.
Green tea, weak coffee.
Black bread.
Dried fruits.
Fruits and vegetables.

At the second stage, you can occasionally include sweets, juices, stewed and fried foods.

Prohibited products:

To normalize and maintain weight, you need to completely abandon store-bought products, fast food and semi-finished products. Do not overdo it with sugar, salt, spices. Prohibited and partially restricted products include:

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Relationship with water

Next we present the remaining two stages of Galina Grossman’s technique. They describe how much water to drink and some other nuances.

Here are two rules:

You need to drink water whenever you want. This should be done between meals; no sweeteners should be added.
Tea and coffee are allowed, but again, without milk, cream, honey, etc.

You definitely need to have a “water” day. Grossman recommends choosing Thursday, but you can choose any other. You must stop eating food for the whole day. The day before, skip the second dinner, and instead drink hot water, maybe with lemon, or “empty” tea.

Before the “water” day, do an enema to cleanse the intestines. During the day of fasting, you should drink only hot water.

The next day, immediately after getting up, drink a glass of tomato juice or sour milk for breakfast. Then proceed as usual. Galina Nikolaevna says that for healthy weight loss you need to adhere to the prescribed regimen for 4 to 6 weeks.

Products can and should be replaced, the main thing is that there are no “pests” in the diet and all the necessary vitamins, minerals, amino acids and other important substances are supplied. By following all the rules, you can lose from 8 to 15 kg per month.

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Physical activity

On the Grossman diet, it is recommended to walk a lot, dance, run, but not go to the gym. This should be a physical activity that you yourself want to do and that you will enjoy doing. For those people who have dancing as a hobby, this will also be a huge plus when losing weight. Physical activity must be included between meals, according to the menu for the week according to Galina Grossman’s diet.

Galina Grossman's diet - weekly menu and recipes

During the 30 days of the first stage you should eat as follows:

For breakfast, 150 g of protein food, you can also eat some vegetables or black bread.
Lunch – liquid dish and vegetables.
The first dinner is fruits or vegetables.
Second dinner - fermented milk products.

Indicative menu for the week:

Day 1
Breakfast: baked fish (150 g), tomato salad (50 g). Lunch: lean borscht (200 g), stewed vegetables (100 g). First dinner: fruit salad (200 g). Second dinner: a glass of kefir
Day 2
Breakfast: egg, toast with bread and cheese (100 g). Lunch: vegetable soup (200 g), low-fat yogurt (100 g). First dinner: baked apples (200 g). Second dinner: dried fruits (20 g), kefir (200 g)
Day 3
Breakfast: scrambled eggs with meat (150 g), tomato. Lunch: chicken broth (200 g), vegetable salad (100 g). First dinner: berry mousse (200 g). Second dinner: a glass of yogurt
Day 4
Breakfast: chicken soufflé (150 g), asparagus salad (100 g). Lunch: kharcho soup (200 g), fresh vegetables (100 g). First dinner: fruit salad (200 g). Second dinner: a glass of kefir
Day 5
Breakfast: cottage cheese (150 g), orange. Lunch: green borscht (200 g), stewed vegetables (100 g). First dinner: assorted berries (200 g). Second dinner: a glass of yogurt
Day 6
Breakfast: baked fish with lemon (150 g), carrot salad with apple (100 g). Lunch: fish soup (200 g), a piece of black bread (30 g). First dinner: fruit salad (200 g). Second dinner: dried apricots (20 g), natural yogurt (150 g)
Day 7
Breakfast: egg, baked meat (150 g). Lunch: meat broth with herbs (200 g), vegetable salad (100 g). First dinner: yogurt with berries (200 g). Second dinner: cottage cheese with dried fruits (150 g)

A prerequisite for successful weight loss is a “water” day.

On this day, you need to drink 2 times more liquid and relieve the body. After a day of fasting, you should avoid heavy breakfasts - you can limit yourself to kefir or cottage cheese.

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Diet recipes

Soup recipe:
To prepare dietary meat soup, you need to boil beef or chicken in water. When the broth boils, add chopped onions and carrots.
About 10 minutes before readiness, add greens to it. Serve to the table in this form.
Salad recipe:
To prepare the salad, you need to chop white cabbage, and also chop tomatoes, dill and parsley. Mix the ingredients and season with lemon juice.
Beef recipe:
You can bake beef in the following way:
As Galina Grossman advises to eat, cut the meat into pieces and brush with olive oil on both sides. On one side, salt and pepper it.
Preheat the oven to 250 degrees, place the meat in the pan with the salted side down.
You need to bake the meat for 15 minutes, then turn it over and reduce the baking temperature to 180 degrees. The meat will be ready in 15 minutes.

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Permitted products for the first stage

There are a lot to choose from among them:

lean fish and meat (beef, lean pork, turkey and skinless chicken);
cottage cheese and fermented milk products (including yoghurts, biolacts, fermented baked milk and kefir; you should be very careful with milk);
eggs (in any form, except fried);
black bread or whole grain;
vegetables (all except starchy ones, it is better to give preference to those vegetables that contain a lot of water - cucumbers, tomatoes);
tea or coffee (without sugar);
fruits/dried fruits (excluding grapes and bananas);
juices (preferably freshly squeezed, as they contain more vitamins beneficial to the body).

As you can see, even a person who is accustomed to eating well will be able to satisfy his appetite.

Weight stabilization after a weight loss course

There are several stages in the weight loss course using Galina Grossman’s method:

4–6 weeks – weight loss course
4 weeks - weight stabilization course.

Further, if you are overweight, the entire cycle (several cycles) can be repeated.

When you reach a normal weight, nutrition is approximately at stabilization level. As a rule, you simply don’t want any other food, because... food habits have already been formed to eat properly.

A water day should still be held once a month. Galina Grossmann usually has a water day for her weight loss team on the 4th of every month. Then the weight can be maintained for a long time.

What is weight stabilization

The stabilization period after intensive weight loss is the time required to adapt all processes in the new body, to take a psychological break from food restrictions, and to consolidate correct eating habits.

Nutrition to stabilize body weight

What do you eat to stabilize body weight after a weight loss course according to Galina Grossmann’s method?

It is still important to eat according to the clock.

First breakfast - a glass of orange or grapefruit juice (will help remove fat breakdown products from the body).
Breakfast is approximately the same as during weight loss + sometimes you can allow 20 grams of sweets.
Lunch - any soup, 200-300 grams of vegetable salad, 30 grams without yeast bread, for dessert - yogurt.
First dinner - 100 grams of protein delicacies (cheese, red fish, caviar, nuts, cottage cheese, meat), 30 grams of bread, 100 grams of vegetables, 100 grams of fruit, a glass of tomato juice or 1% fermented milk drink.
Second dinner - some prunes or other dried fruits.

Drink tea, coffee, hot water - as much as you want during the day. You can have some fruit during the day. 3 times a month you can afford almost everything, a sort of “celebration of the belly”.

Water day

A water day is carried out once a month, or once a week if you want to lose another 2-3 kg in a month of stabilization. A water day just eliminates our errors in nutrition.

Physical activity

Galina Grossmann does not recommend intense training in gyms for overweight people, but simply advises moving more, walking, dancing, etc.

Simple dishes

Let's look at recipes for Galina Grossman's diet, and take a few main dishes as an example. Let's start with vegetable soup.

Ingredients:

carrots – 180 grams;
white cabbage – 420 grams;
tomatoes – 120 grams;
water – 2 liters;
sweet pepper – 60 grams (1 piece).

Preparation:

Finely chop the cabbage and carrots and cook over medium heat for 15 minutes.
Mash the tomatoes and cook for 5 minutes.
Leave without heat for 30 minutes.

You can also make pureed zucchini soup.

Ingredients:

water – 0.5 liters;
zucchini – 500 grams;
carrots – 1 piece;
tomatoes - 1 piece;
celery – 1 piece;
garlic – 1 clove;
butter – 2 tablespoons.

Preparation:

Heat water over medium heat.
Cut the zucchini into slices.
Cut celery and carrots into small cubes.
Remove the skins from the tomatoes and cut into small pieces.
Fry zucchini, carrots and celery in butter in a frying pan.
Grind the vegetables into a puree in a blender.
Pour hot water into the puree, bring the soup to a boil, cook for 3 minutes.
Leave for 7-10 minutes.

Another dish is Lenten borscht.

Ingredients:

white cabbage – 300 grams;
beets - 1 piece;
carrots – 1 piece;
onion – 1 piece;
tomato paste – 2 tablespoons;
water – 2-2.5 liters.

Preparation:

Bring the water to a boil.
Cut the beets into strips.
Cook the beets over medium heat for 10 minutes.
Cut the cabbage into strips and add to the soup, bring to a boil and cook for 15-20 minutes.
Peel and chop the onions and carrots, fry over medium heat for 2-3 minutes.
Add tomato paste to the soup and simmer for 1-2 minutes.
Add roast, salt, spices to taste, cook over low heat, covered, for 10 minutes.
Leave for 10 minutes.

And for dessert, Galina recommends making berry mousse.