Why do you need ABC menu analysis for restaurants and cafes?

The ABC diet promises to lose 30 kg in just 50 days without grueling workouts or prohibited foods. Find out how safe this type of weight loss is and whether this system is right for you.

• Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

The ABC diet is a nutritional system for strong-willed, purposeful extreme sports enthusiasts with a burning desire to say goodbye to those hated kilograms. You will have to control not only your food intake, but also your psycho-emotional behavior, because with the Ana Boot Camp nutrition system, which literally translates as “training camp for anorexics,” in addition to excess weight, you can lose peace of mind and the ability to objectively perceive your body.

In addition to the classic ABC version for 50 days, there is ABC Light for 30 days and Superlight with an increased daily caloric intake, as well as the ABC “Traffic Light” diet, which has no relation to the “anorexic camp” and is a healthy and long-term alternative to eating regimens Ana Boot Camp.

General rules

The 50-Day ABC Diet was developed in the early 1970s in the United States as a supplement to a group fitness camp called Aha Boot Camp.
The basis for building an ideal figure was military-style tough physical activity and very strict discipline under the total control of the instructor-commander. Excellent results were achieved not only through sports training, but also thanks to a special nutrition plan. The essence of the diet is to eat foods with very limited calorie content. Duration - 30 or 50 days. The menu can be anything, the main thing is not to go beyond the permitted total calorie content. The indicator varies in the range of 0-500 kcal, on some days you can consume up to 800 kcal. To follow such a complex diet requires patience and willpower, but the result will please you.

At first glance, the daily calorie plan may seem completely random, but the selection of the table is based on the latest scientific evidence. Everyone knows that metabolism slows down during a diet, which can interfere with the active process of losing weight. This phenomenon is called “safe mode”, when the body experiences a deficiency in nutrients. The proposed diet allows you to bypass this mechanism and normalize metabolism even in limited conditions. When changing the daily caloric intake and eating small portions, it is difficult for the body to adapt to the imposed rhythm, so active fat burning starts.

ABC for 50 days

The essence of the diet is a sharp reduction in caloric intake, to the point that per day, food is consumed half as much as for breakfast with an adequate, balanced diet. This is a reason to think for everyone who cares about their health. Such a meager diet might be suitable for fasting days, but not every body can stick to it for 50 days.

Almost the only ABC rule is to follow the energy consumption schedule:

• day No. 1, 2, 9 and 37 - 500 kcal each;
• 3, 7, 21, 30, 41, 47 - 300 units;
• 4, 8, 13, 39 ― 400;
• 5, 19, 25, 27 ― 100;
• 6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 ― 200;
• 10, 17, 20, 32, 36, 50 - “free” days from food;
• 11, 24, 49 - 150 units;
• 14, 34, 40 ― 350;
• 15, 22, 33, 42, 45 ― 250;
• 26 - 50 units;
• 31 ― 800 kcal (a real glutton for Ana Boot Camp);
• 35, 38 ― 450.

Varieties

ABC diet for 30 days

This diet option is designed for people who additionally engage in sports (fitness classes, aerobics, water aerobics, swimming, etc.). The total calorie content of the diet is slightly higher than on the classic diet, because physical activity requires additional energy. The classic 50-day diet is reduced to 30 days if it is impossible to maintain a limited diet for a long time.

The diet should begin with a “hungry” fasting day (preferably on Sunday). Further, the total calorie content varies depending on the day and week.

First week

Second week

Third week

Fourth week

The final 30th day is again “hungry”, fasting.

The diet should consist of protein, fruits and vegetables. Particular attention should be paid to protein foods, which will prevent the loss of muscle mass. Thus, weight will be reduced due to fat burning.

ABC diet light 30 days

The lightweight version is also designed for 30 days and involves only 1 day of hunger strike. Compared to the classic 50-day version, the light diet has a higher energy value (minimum total daily calorie content is 300 kcal). The ABC Light diet is not considered safe because... The calorie content provided for by the rules is not able to cover the basic needs of the human body, even in the absence of movement.

ABC Superlight Diet

It is another lightweight variation of the classic diet. The total calorie content does not fall below 350 kcal and does not exceed 1000. This modification is the most “nutritious” among the weight loss systems from the Aha Boot Camp series, but in duration it is not inferior to the traditional one and lasts 50 days. A long stay on a diet with a reduced calorie content can negatively affect health and beauty, however, the global risks on the ABC superlight diet are much lower. Even with a gradual weight loss of 5-10 kg in 50 days, basic rules and precautions should be followed. Minimal harm is observed in people over 25 years of age, short in stature and with a sedentary lifestyle. In this category of people, the deficit in energy consumption is almost invisible.

Diet Traffic Light

This is the direct opposite of the above diets. It does not require counting calories, but only involves giving up refined, unhealthy foods.

This diet is considered safer for health than ABS. Weight loss occurs through proper nutrition; the diet has no age restrictions. The body on the Svetofor diet receives everything it needs for the full functioning of the body. The diet is harmless, the weight loss process occurs gently, without disruption. All products are divided into light blocks.

Red - Block A

Includes products that are completely prohibited for consumption. These are all high-calorie products and foods poor in nutrients.

Yellow - Block B

This block includes foods with normal calorie content, but high content of nutrients. These foods should not be consumed after 6 pm. Every day you can eat 1 product from the category.

Green – Block C

Includes products mainly of plant origin with minimal calorie content, but high in nutrients. The daily menu is based on 5-7 servings of vegetables and fruits. Weight loss is achieved by consuming foods with a low glycemic index.

Basic rules of the Traffic Light diet:

• food should be stewed, boiled, raw or baked;
• you need to eat fractionally;
• one meal – one dish;
• hearty food should be combined with light food (vegetables + protein, soup + protein, etc.);
• drink 2 liters of clean water daily.

The ABC Traffic Light diet does not require going out, you can eat on it for a long time. It helps reduce the level of “bad” cholesterol , reduce the risk of developing diabetes , and get rid of food addiction. The weight comes off slowly, but the body gets used to proper nutrition.

The right way out of the diet

Sometimes after finishing a diet, excess weight soon returns. This usually happens due to poor nutrition. Having lost weight, a person returns to his previous eating habits and begins to eat unhealthy foods in large quantities. Nutritionists consider this approach to be incorrect. You need to completely reconsider your diet to prevent the extra pounds from returning.

Exiting the ABC light diet should be gradual. You need to gradually increase the calorie content of dishes and portion sizes. Within a week after losing weight, it is recommended to eat 500-700 kcal, and then you can increase the daily norm to 1000. After that, over a month you can gradually increase it to 2000 kcal.

Authorized Products

You can eat anything that is not prohibited. Be sure to count calories by planning your menu for each day in advance. It is better to give preference to foods rich in proteins, as well as fresh vegetables and fruits.

Table of permitted products

What can you eat

The ABC Superlight menu should be based on products from the “green” list. These include:

• buckwheat porridge;
• fruits – apples and oranges;
• vegetables - white cabbage, carrots, celery leaves, asparagus, spinach, tomatoes, cucumbers;
• boiled fish, seafood;
• chicken fillet, turkey fillet, veal;
• boiled eggs;
• yeast-free bread;
• low-fat yogurt without sugar;
• olive, sesame, flaxseed, unrefined sunflower oil.

You can add products from the “yellow” list to the menu. It is important to remember that dishes made from them are consumed before 18-00:

• porridge with water (oatmeal, corn, barley, wheat);
• boiled, baked potatoes;
• eggplants, zucchini, cauliflower;
• starchy vegetables - potatoes, beets, celery root;
• fruits, berries – blueberries, strawberries, cherries, currants;
• whole wheat bread;
• hard cheese, cottage cheese;
• coffee, black and green tea.

Products can be combined: combine cottage cheese and porridge with fruits, meat with vegetables and herbs . The “red” list is completely excluded from the menu:

• sausages, sausages, smoked meat;
• herring, smoked fish;
• sauces – mayonnaise, ketchup;
• fat meat;
• fried foods;
• milk, full-fat cottage cheese, sour cream, butter;
• baked goods, ice cream, cakes;
• fast food;
• champagne, beer, sweet sparkling water.

Fully or partially limited products

Foods with high calorie content are prohibited, because... do not allow you to meet the allowed total daily calorie intake. All fast food, cheeseburgers and hamburgers are prohibited. Dishes should be prepared without adding mayonnaise or high-calorie sauces. You should not eat fatty meats, sausages and smoked products. Alcoholic drinks are prohibited.

Table of prohibited products

Menu (Meal Schedule)

ABS diet, menu for 50 days

The photo below shows a table that determines the daily calorie content for each day of the ABC diet.

Daily menu depending on calorie content

100 kcal

200 kcal

300 kcal

400 kcal

500 kcal

You can create your own menu based on the products you like best. Try to give preference to fruits and vegetables to support the body during a difficult period of weight loss.

ABC Diet Menu Traffic Light

The diet involves avoiding foods from the red list and limiting the consumption of “yellow” foods. The “green” list enjoys absolute advantage and represents the main diet.

ABC Light for 30 days

The light version of the “nutrition system for anorexics” lasts 30 days and includes “only” one day of complete fasting. The daily energy value of the diet is higher than that of its 50-day counterpart (the minimum caloric intake is 300 kcal). But in general, the diet cannot be called safe, since it imposes quite strict restrictions and the daily calorie content provided for by the rules is not enough to cover the basic needs of the body even in an immobilized state.

Menu

ABC Light helps you lose no more than 15 kg in a month. To do this, for 30 days you should take care of yourself, do not engage in intense physical and mental activity and adhere to the following calorie plan:

• day No. 1, 3, 8, 10, 15, 17, 22, 29 - 400 kcal;
• 2, 4, 16, 23 - 300 units;
• 4, 11, 19, 25 ― 500;
• 5, 12, 18, 24, 26 ― 450;
• 6, 7, 13, 20, 27 ― 650;
• 14, 21, 28 ― 700;
• 30 - fasting.

• Protein cheesecakes fried without oil 100 g, a glass of raspberries, 400 g beetroot, 250 g turkey in a pot, 300 g bigus with beef and tomatoes.

• Low-fat cottage cheese 200 g, 100 g blueberries, 300 g okroshka with kefir, 300 g potato casserole with chicken fillet and mushrooms.

• Oatmeal with milk 150 g, onion soup 250 g, 50 g boiled turkey fillet, 250 g ratatouille, 105 g steamed fish cutlets.

• Lasagna with tofu, broccoli and tomatoes 183 g, 3-4 tiger prawns, Greek salad 220 g.

• Boiled new potatoes 250 g, cabbage salad with cucumbers 250 g, turkey meatball soup 280 g.

• Protein omelette 230 g, eggplant baked with 80 g tofu, 264 g cauliflower with egg.

Contraindications

The diet cannot be followed for more than 50 days. The diet, known for its strict methods, is contraindicated:

• pregnant women;
• nursing mothers;
• teenagers;
• persons with reduced immunity ;
• for chronic pathology of the digestive tract.

During the diet, problems with concentration, weakness in the body, and deterioration of the condition of the nail plates and hair are possible. It is mandatory to consult your doctor before starting nutrition according to the method.

Advantages and disadvantages

Important Terms

• Try to drink 1.5-2.0 liters of clean still water daily.
• Eliminate fast carbohydrates and canned foods from your diet.
• Limit your fat intake.
• Give preference to protein foods and complex carbohydrates.
• Try to eat only natural products.
• On high-calorie days, eat small portions 4-5 times. You can leave three main meals and snacks between them to quickly digest a limited menu.
• Every 10 days, measure the volume of your hips, waist, chest and be sure to weigh yourself. The information obtained will help you better understand the effectiveness of the process.
• Physical activity is encouraged, but tolerance must be monitored so as not to harm the body.
• After 18:00, eating is not allowed. An exception is possible if it was not possible to have dinner before this time. In this case, you can eat low-fat yogurt/cottage cheese or any fruit (bananas and grapes are prohibited). The calorie limit for a late dinner is only 150 calories. After 22:00 no meals are allowed, even if dinner was skipped.
• Take a multivitamin to help you stay healthy and active.

Reviews of the ABC diet and its results

Opinions about the diet are ambiguous; it really allows you to lose weight and achieve the desired result, but it is very complex and tough. A person losing weight requires enormous willpower. You constantly need to count calories and plan your next day, which is very inconvenient. The diet is exhausting, lengthy, but effective.

Unlike other diets, digestive problems rarely occur on ABS, despite the limited caloric content of foods. A constant companion on a diet is fatigue, dizziness, apathy and even depression. Most often, the above negative symptoms go away after 15-20 days.

50 days ABC diet: reviews and results

The diet has proven its effectiveness with positive reviews. A long stay on a limited diet creates habits - eating little and counting calories, which practically eliminates weight gain again. Taking vitamin complexes allows you to avoid frequent companions of long-term diets - apathy and depression. For those who are not sure that they can withstand 50 days of exhausting limited nutrition, lighter versions have been developed - light and superlight, which have also proven to be effective and well tolerated. On these diets you can get rid of 4-5 extra pounds.

Reviews about the Svetofor diet

The interesting approach of dividing foods into color categories creates a habit that minimizes the risk of weight gain again. The diet is well tolerated because... does not have too strict restrictions and is not based on reducing daily caloric intake. The weight on the diet is small, but staying on the Traffic Light diet creates the habit of eating healthy and tasty.

ABC Superlight for 50 days

The diet is another lightweight modification of ABC. The daily caloric intake here reaches 1000 kcal and does not fall below 350. This is the most “nutritious” weight loss system from the Ana Boot Camp series, but its duration is no less than that of the traditional version, i.e. 50 days. Almost two months on a diet below the known minimum of 1200 kcal can deplete the body and reduce its beauty and health. But the global risks with Superlight are of course lower.

Recommendations and warnings remain valid even with relatively smooth weight loss - 5-10 kg in 50 days. By the way, for those over 25 years of age who are losing weight, of short stature and with a sedentary lifestyle, ABC Superlight is not so harmful - their energy deficit will not be so pronounced.

Menu

The essence of the diet is to follow a 50-day calorie plan, divided into 5 decades. At the end of each of them, it is necessary to carry out control weighing and measurements in order to track your weight loss progress and adjust the menu in time.