Gavrilov's diet: results for weight loss, menu for every day from the doctor

The Gavrilov diet is a nutritional system for weight loss, developed by Doctor of Medical Sciences. Due to the fact that he applies an individual approach to each patient, the results of weight loss using his method are positive in each case. Knowing the basic principles of the diet, you can create your own menu, adjust your lifestyle and achieve your desired goal.

The essence of Gavrilov’s technique

The main thing in the process of losing weight is identifying the causes of obesity. Dr. Gavrilov believes that in each case it is necessary to look for a psychological “subtext”; he identified and described three main types of eating disorders:

Emotional. This is the name of banal problem eating, which is diagnosed in 50 - 60% of all those who want to lose weight.

Eating food is not associated with a feeling of hunger, but with stress, irritation, emotional apathy or outbursts.

This type of eating behavior is conventionally divided into two subtypes - compulsive (development begins in childhood, when the child lacks the participation of parents in his life) and “night eating syndrome” (appetite is completely absent during the day, and it is increased in the evening and at night, which can be associated with a nocturnal lifestyle, sleep disturbance).

External . This type is characterized by the appearance of appetite, a feeling of hunger every time a person sees advertisements for delicious products, visits stores, or passes past pastry shops and bakeries. A person with such an eating disorder will always eat at the sight of food, without controlling his own satiety.
Restrictive . It is considered the most difficult, complex problem and occurs among those people who constantly adhere to some kind of diet, regularly experience gastronomic breakdowns and are very worried in each case. Dr. Gavrilov calls this condition diet depression.

To solve these problems, you need to follow the recommendations of the doctor of medical sciences:

change your daily routine, normalize sleep;
increase self-esteem in any way, learn to cheer up not by food, but by other means;
listen carefully to your own body and learn to identify the true feeling of hunger and simple irritation from the sight of appetizing dishes.

If you cannot cope with this on your own, you should seek help from a psychotherapist. And this is necessary, since without correcting the psycho-emotional state, not a single diet will help you get rid of excess weight.

Dr. Gavrilov offers his patients a fairly gentle diet that will be easily tolerated by the body. For example, he believes that you need to switch to a healthy diet gradually, teaching yourself to eat slowly and without entertainment (TV, computer, book). It is worth allowing yourself to periodically eat something harmful and high in calories, but in small quantities and without subsequent humiliation of yourself as a weak-willed fat man.

The Doctor of Medical Sciences offers his patients to undergo a course of certain physical procedures: wraps, mesotherapy, lymphatic drainage, massages and others. Some of these procedures can be carried out independently at home, but all of them are present in the list of services provided by many beauty salons.

It is interesting that Dr. Gavrilov does not recommend intense exercise, because to lose weight using his method it will be enough to do morning exercises and regularly take walks. But if you want to get more “aggressive” physical activity, then this is quite acceptable.

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Gavrilov's diet - all the problems are in the head

Most popular diets take a general approach to losing weight: you count calories, eat foods that will cause you to expend more energy than you expend, in quantities that barely fill the bottom of your plate. But all these measures are meaningless if the main element of the weight loss system is lost sight of, namely the reasons why you gained excess weight. These are exactly what Dr. Gavrilov’s diet takes into account; how can you lose weight with its help?

Types of eating behavior according to Gavrilov

Dr. Gavrilov’s diet is based on an individual approach to each patient, finding out the reasons for overeating and working on psychological motivation. What does this mean? First of all, the diet does not require counting calories, fasting, limiting food intake, or taking any medications to reduce appetite. Dr. Gavrilov does not promise any miracles in this regard. Instead, his method requires a thorough medical examination of metabolism, anthropometric data, blood tests and acid-base balance.

The next stage is psychodiagnostics. Before starting the Gavrilov diet, the patient needs to talk with a psychologist and find out the type of eating disorder. This can be one of three options:

Emotional;
External;
Restrictive.

With emotional disorders, food becomes a substitute for emotions, a means of eating away stress. But when this method is used too often, excess weight is added to the problems, and then the circle closes. According to statistics, 60% of obese people have emotional eating behavior. They do not feel hunger as such, since they eat at any sign of anxiety, most often at night, and in the morning, as a rule, they do not feel any appetite.

In case of external disorders, the cause of overeating is the appetite that arises from external stimuli, for example, if you smell fresh baked goods or see an advertisement with a picture of a juicy steak in front of you. A person with external appetite disorder may eat mechanically and uncontrollably, even if he feels full. In addition, he snacks for company and casually at any time of the day or night.

Restrictive violations are observed with any disruption to the usual diet. By prohibiting yourself from eating sweet, nutritious foods or any food at all, you can provoke a diet breakdown, as a result of which the patient attacks all the forbidden foods, then feels guilty or even becomes depressed.

How does Dr. Gavrilov’s diet help combat these disorders? With emotional disorders, the patient needs to increase self-esteem

It is important not to forbid yourself to eat, but to switch your attention to other ways of receiving positive emotions. Against the background of these changes, you can switch to fractional meals, restore sleep and rest patterns

In the case of external disorders, the patient’s task on Dr. Gavrilov’s diet is to control the reasons why you are drawn to the refrigerator. Raise your level of awareness by constantly asking yourself whether you are feeling hungry or simply drawn to a specific food that you see in front of you.

In the case of restrictive eating behavior, you need to learn to accept yourself as you are; you should not choose a diet that strictly limits your favorite foods and reproach yourself for constant breakdowns. It would be better to learn to feel all the shades of taste of healthy foods, chew food more thoroughly, not be distracted while eating by talking, reading, watching news on the computer or TV, etc.

Gavrilov's diet menu

After you and a psychologist work on the reasons for overeating, strict methods of limiting foods will no longer be required. But there are still restrictions.

Gavrilov’s diet menu does not include fast food, sweet carbonated drinks, sandwiches with butter, sausage, cheese, Korean carrots, bread, pastries, buns, confectionery, candy, donuts, croissants, any potato dishes and canned food, especially fish.

Instead, Gavrilov's diet menu includes vegetables and fruits - you need to eat at least six servings of them, each of them about the size of an apple. The only exception is potatoes and bananas.

In addition, Gavrilov’s diet menu includes milk and dairy products of varying fat content (the exception, as mentioned above, is butter), freshly squeezed juices, unlimited amounts of water, rice, oatmeal, corn, buckwheat, pearl barley, wheat porridge, oatmeal and bran, as well as any non-canned fish.

The preferred methods of culinary processing of products are: boiling, stewing, baking, eating raw. Foods fried in oil are excluded.

Diet rules from the doctor

Before switching to a diet, you will need to remember the list of allowed foods:

milk and its derivative products (only butter is limited in quantity or completely excluded);
fresh, stewed, boiled or steamed vegetables - at least 6 servings per day;
fruits, baked or fresh (with the exception of bananas) – 6 servings per day;
grain crops - buckwheat, oats, millet, rice, corn, from which porridge is cooked;
any fish, even fatty varieties, but not canned;
any freshly prepared juices;
lean meat, baked or boiled;
vegetable oils;
seafood.

Dr. Gavrilov also determined the exact list of prohibited products:

potatoes (can only be eaten baked);
baked goods, including bread;
sandwiches with butter, sausage and cheese (this combination, as well as cheese and sausage separately, can be included on the menu to a limited extent);
all fast food;
sweet carbonated drinks;
candies and chocolate;
fat meat.

The importance of gradually eliminating harmful products is especially emphasized. This will make the transition to a healthy diet smooth and prevent acute attacks of hunger and gastronomic breakdowns.

In addition, it is important to get used to split meals - there should be at least 6 meals a day. It is highly advisable to have daily meals at the same time. This way, the body will simply get used to receiving its “dose” of food by the hour, and the feeling of hunger during “after-hours” simply will not occur to the person losing weight.

Watch this video about losing weight from Dr. Gavrilov:

The essence and methodology of the diet

In order to achieve excellent results in losing weight and maintain it, you need to study all the intricacies of the program in question. Dr. Gavrilov’s diet is a whole system that includes several stages. Only after passing some reference points can a quick result be achieved. Let's look at the main steps included in Gavrilov's weight loss program:

Passing a full medical examination. The doctor does not exclude that the appearance of excess weight may be associated with pathology. If this is the case, then functional and preventive medicine are used for treatment.
At this stage, attention is paid to the psychological mood of a person. The causes and fears that lead to obesity are identified.
Consolidation of achieved results.

Rules of the technique:

Eat small meals at the same time.
Set a realistic weight loss goal and move towards it, following all the rules and restrictions.
Drink at least 1.5 liters of still water daily.
The basis of nutrition should be vegetables and fruits.
Avoid overeating.
Put your acquired knowledge into practice.

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.

Menu for every day

Judging by the list of permitted products, it will be quite easy to create a varied menu and prepare delicious dishes. Dr. Gavrilov suggests using the following option as an example:

morning – 150 g of oatmeal with water or milk (in this case without sugar and fruit) + 150 ml of tea or coffee;
snack (after about 2 hours) – 50 g of hard cheese + 200 ml of tea;
day – vegetable soup + 2 baked potatoes + cottage cheese (total weight of lunch is 400 g and soup predominates in this case);
snack (after 2 hours) – 200 g of salad from any fresh vegetables, seasoned with vegetable oil and/or lemon juice;
evening - 200 g of any fish, steamed or in the oven + 150 g of stew from carrots, eggplant, onions and bell peppers.
snack (after 1 - 2 hours) - 150 ml of yogurt.

It is highly advisable to accompany each meal with the consumption of some fresh fruit or vegetable. These can be apples and carrots, white cabbage and pears, tomatoes and plums and any others.

Gavrilov's diet: psychology and nutrition

Gavrilov's diet is a combination of psychology (remember that Gavrilov is a psychiatrist) with adjustment of eating style . This approach helps to endure the adjustment without suffering and consolidate a new way of life and nutrition, so that the weight does not return. Simplicity and effectiveness have made Gavrilov's diet popular all over the world.

The new stage will be radically different from your previous life. You will look and - most importantly - feel completely different. You will acquire the healthy habit of eating in small portions and will not have time to get hungry between meals. Stop overeating and eating more than your body needs, and then reproach yourself for being weak-willed and spineless.

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The Gavrilov diet menu is very simple and consists of the most common products that can be bought in any store. No special cooking methods are required either.

Authorized Products

Any vegetables and fruits are allowed in Gavrilov's diet. Raw, stewed, boiled, steamed. A very loyal approach to meat: chicken and turkey (fillet or breast, but other parts are also possible), beef, veal and even such a non-dietary product as pork. Seafood and fish are also welcome.

Every other day you can eat porridge (rice, buckwheat, oatmeal), eggs (boiled and scrambled eggs), cottage cheese (including cheesecakes and casserole).

Drinks for every day are black or green tea, coffee with milk, juices, milk and fruit cocktails, fruit drinks, compotes, jelly. A fermented milk drink is required every day: buttermilk, kefir, drinking yogurt. And, of course, drink about 2 liters of still water (we will return to the issue of calculating the daily water intake in this article).

Menu for the week

Gavrilov offers a specific menu for each day of the week.

Sample menu for the week

Monday. In the morning - boiled oatmeal with fresh or thawed berries, rennet cheese, black or green tea. After a few hours, drink a glass of freshly squeezed juice. If this is not the case, then pasteurized will do. In the afternoon - vegetable soup, any porridge with boiled chicken breast without skin, on the third day - compote without sugar. In the evening, squash puree, at least squash caviar, if it is made without flour. A glass of kefir, buttermilk or low-fat drinking yogurt.
Tuesday. In the morning - porridge with milk and a boiled egg, green or black tea. As on Monday, a few hours after breakfast - a glass of juice. In the afternoon - steamed fish, stewed cabbage with tomatoes, maybe a little bread. For the third - compote of dry, fresh, frozen fruits or berries. For Tuesday dinner, Gavrilov offers a rather labor-intensive dish: baked minced meat roll with egg. Before bed - kefir, buttermilk, fermented baked milk, low-fat drinking yogurt.
Wednesday. In the morning - hard-boiled or soft-boiled eggs (naturally, without mayonnaise or other suspicious sauces), bread. You can use weak coffee, but be sure to whiten it with milk. After 2 hours - a traditional glass of fresh juice or juice from a pack. For lunch - chicken breast broth, two medium-sized baked potatoes, tea or compote. In the evening - boiled mussels, snails, shrimp, octopus, lobster and other seafood. Add vegetable salad. Before bed - a glass of kefir. You can add chopped herbs to it.
Thursday. In the morning again eggs, bread, a piece of baked meat, tomato or cucumber, coffee with or without milk. After 2 hours - a glass of juice. If you are already tired of juice, then 1-2 times a week you can replace it with a milk-fruit cocktail (smoothie). For lunch - stewed chicken (breast without skin), salad of fresh carrots, boiled beets. A piece of bread, 20 grams of rennet cheese. For the third - compote or fruit drink. In the evening – baked fish, vegetable salad. Before bed - a milk drink or a glass of tomato juice.

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Sample weekly menu

Friday. In the morning - eggs again, but now in the form of an omelet, tea, 5-6 pieces of dried apricots or prunes. After 2 hours - milkshake, yogurt. In the afternoon - chicken broth, beetroot and carrot salad, a slice of bread, 20 grams of rennet cheese, fruit juice or compote. In the evening - steamed chicken or turkey, stewed assorted vegetables. Before going to bed - a glass of kefir, fermented baked milk, buttermilk, drinking yogurt.
Saturday. For breakfast – cottage cheese and berry casserole, tea or coffee. After 2 hours - a smoothie, a glass of fermented baked milk, drinking yogurt or a milkshake. In the afternoon - soup (meat, chicken), vegetable salad. For the third - fruit drink, compote, jelly. In the evening - boiled veal or beef, stewed legumes (beans, lentils). Before bed - any low-fat milk drink.
Sunday. Cottage cheese casserole, cheesecakes, seasoned with yogurt and chopped fruits or berries. Tea or coffee. After 2 hours - a milk drink (kefir, fermented baked milk, buttermilk, yogurt). For lunch - fish soup, vegetable stew, fruit juice or compote. In the evening - steamed cutlets with porridge, vegetable salad. Before bed, have a low-fat milk drink.

Diet rules

Gavrilov believes that fasting is harmful to the body, so there are no fasting days on water in his diet. There is some limitation in the number of products and the direction of the method of preparing them in a healthy direction. So, fried food in oil or without oil is not welcome in the diet. You can use virtually any meat, but it needs to be boiled, baked or steamed.

The disgrace also applies to foods that – and everyone knows this – cause weight gain, in particular fat. This is food that does not add energy and vitality to you, but rather takes it away, quietly depositing on your thighs. Bakery products and pasta will have to be removed. The exception is 1-2 pieces of bread with bran per day.

Several types of foods are strictly prohibited in Gavrilov’s diet:

Sweets (including chocolate, toffee, lollipops);
2 canned foods: mushrooms and sprat in tomato sauce (other stews are also undesirable);

Candies

Sprat in tomato
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Fast food, especially consisting of buns with meat and a lot of sauces (hot dogs, hamburgers, just sandwiches, shawarma);
White bread (including buns, cookies), cakes, pastries;
Milk and white chocolate, margarine, nut-chocolate spreads, butter.

Fast food

White bread

White chocolate

These products are excluded in almost all diets. But you can eat sweets. We simply replace harmful and fatty foods with healthier and low-calorie foods. We switch to marmalade, marshmallows, dark chocolate.

How much water to drink on a diet?

In any diet (and just in life), water plays an important role. Surely, you have thought more than once why everyone advises drinking 1.5-2 liters of water or green tea a day? There are at least 3 reasons.

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Water fills the stomach and reduces hunger; you eat less if you drink a glass of water 15-20 minutes before meals.

How much water to drink on a diet

Water is needed by the cells of the body; it accelerates cellular metabolism and contributes to the normal functioning of all body systems. Water evaporates and is removed from the body and its reserves need to be replenished. A simple example: if after 1-2 hours of working at the computer you feel “sand” in your eyes, drink a glass of water, and after a while you will feel better.

When you start drinking more, excess fluid begins to be eliminated from the body faster. The first kilograms lost on a diet are almost always not fat, but excess fluid. That is why, after the first successes, the weight stays the same for some time. Don't panic, this means you are moving on to the second stage - fat burning.

The 2 liters of water per day recommended in all diets is a very average figure. In fact, the daily norm is calculated using the formula: divide your weight in kilograms by 30. If you weigh 90 kilograms, you need to drink 3 liters.

Start increasing the amount of water gradually to “disperse” the kidneys. First, just calculate how much water you usually drink. Gradually add a glass per day until you reach the desired volume.

Weight Loss Results

They will not be as impressive as, for example, with a strict diet, but they will be safe for health and permanent. In the first week, when there is a gradual transition to a healthy diet, you manage to lose only 2 - 3 kg. But the next weeks will be more productive - at least 5 kg minus.

Dr. Gavrilov recommends following the developed nutritional rules for 30 days, and then simply implementing “maintenance therapy”, periodically arranging fasting days.

In addition to weight loss, according to reviews from those who have already lost weight, the result will be a stable psycho-emotional background, a toned figure, and normal bowel function.

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Gavrilov's diet is very soft, gentle and has no contraindications. In principle, it can become a habitual food system for life. In this case, you will be able to keep your weight within normal limits.

Useful video

To see what results can be achieved on the Gavrilov diet, watch this video:

Permitted and prohibited products

When creating a menu for every day, you need to know what foods should be included in the diet of someone losing weight. Therefore, Dr. Gavrilov selected acceptable and unauthorized products. Let's look at what you can eat as part of the diet:

All fruits except bananas.
Bran.
Cheeses.
Chicken eggs.
Lean meat.
Vegetables raw, boiled or pureed.
Juice from fresh vegetables and fruits.
Low-fat fermented milk products.
Low-fat fish.
Still mineral water.
Wheat, oatmeal, rice, corn, millet, oatmeal porridge.

List of prohibited products:

Canned fish.
Butter.
Sandwiches made from bread and sausage.
Sweet and unsweetened flour products.
Potatoes, but baked are allowed.
Sweets such as toffee, candy, chocolate.
Condensed milk.
Canned mushrooms.