Polish diet for weight loss

Features of the Polish diet

The duration of the Polish diet is one month. It can be extended an unlimited number of times; here the principle of proper nutrition is taken as the basis for such a menu. The products that are allowed to be consumed during this period are familiar and easy to buy in any store. There are various options for the Polish diet: 6 days, soup, etc. Please note that the diet is divided into 2 parts: A and B. The menu changes every week.

Principles and rules of nutrition

To lose weight correctly, but not injure your body, you should follow simple rules:

Meals should be fractional. The Polish diet involves five meals a day and small portions . It is important that meals should be taken at the same time every day.
You can't eat before bed. The last meal should take place no later than three hours before bedtime.
Carefully monitor your fluid intake. In this case, you should not drink more than one liter of clean water per day.
Alternate your daily diet. Today you follow menu A, and tomorrow you follow menu B. Don’t forget that after a week, the diet changes to a new one.
It is prohibited to eat fresh baked goods. They should be a little callous. It is prohibited to heat or fry them. Buy only gray or black bread.
If the time of the Polish diet falls in the winter, then some of the fresh vegetables can be replaced with pickled or salted ones. However, you can’t eat canned food every day.
Tea, coffee, compotes and other drinks should not contain sugar.
Physical activity is not only welcome, but highly recommended. This could be gymnastics, yoga, jogging.

How much can you lose on a diet?

If you want to lose a lot of weight in a month using a Polish diet, then you will be greatly disappointed. This method of losing weight is not intended to quickly get rid of unnecessary pounds. When combining the Polish diet and exercise, you can lose up to 10-12 kg per month. Volumes also come under the influence of the new lifestyle: the waist becomes thinner, the sides and stomach begin to “melt”.
The volume of the hips also changes. But the chest area, arms and shoulders remain unchanged. This should be taken into account by women who want to work on this area.

Polish diet[edit | edit code]

Effect on the body[edit | edit code]

The Polish diet is quite well balanced. It contains enough fats, carbohydrates and proteins. Thanks to the right ratio, you will not experience hunger pangs, and this despite the fact that the daily calorie intake is reduced. The Polish diet is designed for a month, after which you will lose 5-6 kg. Losing excess weight occurs due to the fact that the foods you eat are low in calories. The body has to cover the lack of calories from its reserves. If at this time you are also working out on exercise machines or in the fitness room, then you are guaranteed ideal shape.

The main difference between the Polish diet and the rest is the requirement to drink no more than 1 liter of liquid.

Sample menu and diet results[edit | edit code]

The Polish diet involves two menu options - “A” and “B”. The first day you eat according to menu “A”, the second day - according to menu “B”, the third - according to menu “A”, etc.

First week

First breakfast

menu “A” - 25 g of black bread, sprinkled with parsley; 150 ml tea without sugar;
menu “B” - 1 stale bun; 200 ml milk; 1 tsp. honey

Lunch

menu “A” - 25 g of stale bread; 1 radish; 200 ml kefir;
menu “B” - 50 g of black bread, lightly greased with light butter; 100 g of lettuce; 150 ml tea without sugar.

Dinner

menu “A” - 200 ml of broth; 90 g boiled fish; 150 g boiled potatoes, sprinkled with parsley; 100 g of lettuce;
menu “B” - 200 ml of vegetable soup; 90 g lean beef; 100 g boiled potatoes; 100 g fruit salad with sugar and lemon juice*

Afternoon snack

;

menu *A* - 30 g biscuit or 1 cookie; 1 any fruit; 200 ml fruit juice;
menu “B” - 2 tomatoes or 200 ml of tomato juice; 1 cracker; 100 ml green tea

Dinner

menu “A” - 50 g of white bread with honey; 200 ml milk;
menu “B” - 50 g of black bread with light butter and parsley; 200 ml low-fat kefir.

Second week

First breakfast

menu “A” - 25 g of white bread with honey; 200 ml tea with milk;
menu “B” - 1 cracker; 200 ml fruit or vegetable juice without sugar.

Lunch

menu “A” - 90 g of meat; 50 g black bread; 2 tomatoes; 150 ml tea without sugar;
menu “B” - 25 g of black bread; 30 g low-fat cheese; 150 ml tea without sugar.

Dinner

menu “A” - 200 ml borscht; 90 g boiled fish; 100 g boiled potatoes; 100 g green salad; 150 ml compote;
menu “B” - 200 ml of vegetarian soup; 60 g cutlets; 100 g carrot salad; 150 ml jelly.

Afternoon snack

menu “A” - 1 cracker; 200 ml kefir;
menu “B” - 300 g of any fruit; 1 cookie.

Dinner

menu “A” - 50 g low-fat cheese; 1 radish; 150 ml tea without sugar;
menu “B” - 30 g of stale bread with jam; 200 ml kefir.

Third week

First breakfast:

menu “A” - 1 cracker; 200 ml milk;
menu “B” - 25 g of black bread with honey; 150 ml tea.

Lunch:

menu “A” - 50 g of black bread; 50 g low-fat sausage; 2 tomatoes; 150 ml tea without sugar;
menu “B” - 25 g of black bread with butter; 1 soft-boiled egg; 1 radish; 200 ml kefir.

Dinner:

menu “A” - 200 ml chicken broth; 100 g stewed mushrooms with vegetables; 2 baked apples;
menu “B” - 200 ml of mushroom soup; 60 g cutlets; 100 g vegetable salad; 200 ml juice.

Afternoon snack:

menu “A” - 40 g biscuit; 200 g of any fruit;
menu “B” - 1 any fruit; 1 cracker; 200 ml juice.

Dinner:

menu “A” - 25 g of white bread; 90 g fish; 1 apple; 150 ml tea without sugar;
menu “B” - 1 stale bun; 60 g cottage cheese; 200 ml milk.

Fourth week

First breakfast:

menu “A” - 25 g of black bread with butter; 200 ml milk;
menu “B” - 1 cracker; 1 tsp. honey; 150 ml tea.

Lunch:

menu “A” - 1 soft-boiled egg; 25 g white bread with light butter; 1 apple; 150 ml tea;
menu “B” - 50 g low-fat cheese; 2 apples; 50 g black bread with butter; 150 ml tea.

Dinner:

menu “A” - 200 ml of low-fat broth; 100 g beans with tomatoes; 150 g potatoes with parsley; 1 apple;
menu “B” - 200 ml of broth; 100 g boiled chicken with vegetables; 100 g mashed potatoes; 80 g green salad; 150 ml jelly.

Afternoon snack:

menu “A” - 1 cracker; 200 ml kefir;
menu “B” - 40 g biscuit; 200 ml carrot juice.

Dinner:

menu “A” - 1 radish; 2 sandwiches with liver pate;
menu “B” - 1 cookie; 200 ml low-fat kefir.

The result of this diet will be that you will be able to reconsider your eating habits and start eating rationally and balancedly.

List of approved products

Before you start losing weight using the Polish method, study the foods that are allowed to be consumed during this period:

Dairy products. This is butter in small quantities, kefir, sourdough and other fermented milk products, cottage cheese, milk. Low-fat varieties of cheese, such as feta cheese, are allowed.
Fruits vegetables. This is the basis of the Polish diet. It is recommended to make juices from fruits and vegetables.
Bakery products. Only stale gray or black bread, no buns or cakes. You can dilute the menu with low-calorie cookies, for example, biscuits.
Meat fish. This includes varieties with minimal fat content: chicken breast, turkey, veal, hake and others.

Menu for the six-day Polish diet

In this case, everything is much simpler! Throughout the course you will have to eat the same menu:

breakfast - a piece of black bread, a cup of coffee with low-fat milk (you can also add a teaspoon of sugar);
lunch - a serving of vegetable salad or light soup with vegetables;
dinner - a portion of boiled or steamed asparagus, some cottage cheese and bread.

To satisfy your hunger before bed, you can drink a cup of tea with lemon.

Both variations of the Polish diet have already helped many women lose weight. However, it is important to understand that the course will be effective and give reliable results in losing weight only if you continue to monitor your diet and do not abuse high-calorie and unhealthy foods.

How to stay slim after finishing a diet?

Almost any diet is a great way to cleanse your body and wean yourself from bad eating habits. Roughly speaking, you can start over from scratch by radically changing your diet.

First of all, nutritionists advise adhering to a fractional nutrition system. Ideally, you should have 5-6 meals a day. It is important to maintain approximately equal intervals between meals and eat at the same time.

As for the products themselves, of course, low-calorie healthy foods are preferable. This primarily includes fruits and vegetables, as well as various cereals, broths, boiled meat, fish, seafood, dairy and fermented milk products, eggs, etc.

However, almost any food provides the body with beneficial substances. Just try to avoid those foods that are harmful to your figure, such as fatty, fried, sweet and starchy foods. Sugary carbonated drinks, fast food and processed foods are also undesirable.

If you exclude or limit these foods and drinks as much as possible from your menu, you will easily be able to keep your body in great shape, while bringing health benefits!

And if you combine a balanced healthy diet with regular physical activity, then you will completely forget about such problems as extra pounds, folds on your stomach, “orange peel” on your butt, etc.

The Polish diet is a wonderful start to changing your lifestyle. This diet course will help you find new eating habits with maximum comfort and get rid of your weakness for unhealthy and high-calorie foods.

Polish diet for a month - diet

Below are several varieties of the Polish diet. Options No. 1 and No. 2 need to be alternated every day; today you take the menu from the first option, tomorrow from the second. For soup lovers, a special Polish soup diet has been developed. For those who cannot wait a month and want to lose weight in a shorter period of time, nutritionists have developed a special menu for rapid weight loss, the duration of which is 6 days.

Diet option No. 1

1st week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: Polish soup, veal meatballs, mashed potatoes, coleslaw and tomato, juice.
Afternoon snack: jelly and a piece of gray bread.
Dinner: low-fat cottage cheese with dried fruits, biscuits, tea without sugar.

2nd week:

Breakfast: unsweetened tea, a sandwich of brown bread and a slice of cheese.
Second breakfast: 2 pears, a glass of kefir.
Lunch: borscht, boiled piece of fish, zucchini casserole, juice.
Afternoon snack: jelly, a piece of gray bread.
Dinner: a slice of bread with a thin layer of butter, sliced vegetables, tea.

3rd week:

Breakfast: cottage cheese, tea without sugar.
Second breakfast: 3 plums, a glass of unsweetened yogurt.
Lunch: fish soup, a piece of boiled sausage, mashed potatoes, radish and cucumber salad, juice.
Afternoon snack: vegetable juice, a piece of gray bread.
Dinner: sandwich with cheese, tea.

4th week:

Breakfast: tea, a piece of gray bread, a little butter.
Second breakfast: 2 peaches and a glass of kefir.
Lunch: cold kvass soup, chicken cutlet, vegetable casserole, juice.
Afternoon snack: vegetable juice, a piece of gray bread.
Dinner: low-fat cottage cheese, biscuits, tea.

Diet option No. 2

1st week:

Breakfast: cottage cheese with dried fruits, tea.
Second breakfast: banana, glass of sourdough.
Lunch: Polish soup, oven-baked fish with mushrooms, juice.
Afternoon snack: apple juice, a piece of gray bread.
Dinner: vegetable salad, a piece of biscuit, tea.

2nd week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: mushroom soup, beef meatballs, mashed potatoes, vegetable salad, juice.
Afternoon snack: juice, a piece of gray bread.
Dinner: low-fat cottage cheese with honey, biscuits.

3rd week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 pears, a glass of kefir.
Lunch: Polish soup, chicken cutlet, pumpkin-carrot casserole, juice.
Afternoon snack: jelly and a piece of gray bread.
Dinner: vegetable salad, a piece of biscuit, tea.

4th week:

Breakfast: unsweetened tea, a sandwich of rye-wheat bread and cheese.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: pureed vegetable soup in chicken broth, veal meatballs, mashed potatoes, sliced vegetables, juice.
Afternoon snack: jelly, a piece of gray bread.
Dinner: vegetable casserole, tea.

Polish diet menu that allows you to lose weight quickly

During the four weeks that the diet lasts, you will need to alternate between diets “A” and “B”.

First week of the diet

Option "A".

Breakfast: 1 cup of low-fat warm milk with natural honey and a small piece of stale bread.

Second breakfast: 2 pieces of toasted black bread with butter, sprinkled with finely chopped herbs, unsweetened tea.

Lunch: vegetable soup, 100 g baked beef tenderloin, 2 baked potatoes, fruit salad dressed with lemon juice.

Afternoon snack: 2 ripe tomatoes or a glass of freshly squeezed vegetable juice, 1 piece of dried gorge bread.

Dinner: 1 slice of dried bread, buttered with chopped herbs and 1 cup of low-fat milk or sour milk.

Option "B".

Breakfast: unsweetened green tea and 1 piece of gray bread sprinkled with herbs.

Second breakfast: natural yogurt, a piece of dried bread and a few radishes.

Lunch: a glass of chicken broth and 100 g of boiled sea fish, baked potatoes with herbs - 2 pieces, vegetable salad with flaxseed oil.

Afternoon snack: homemade fruit and berry juice or fruit salad, buttered sponge cake or biscuits.

Dinner: 1 cup of low-fat milk, 2 pieces of toasted gray bread with May honey.

Second week of the diet

Option "A".

Breakfast: fresh fruit and vegetables, a piece of dried rye bread.

Second breakfast: dried gray bread with butter and cheese, green tea without sweeteners.

Lunch: freshly cooked vegetable soup, veal chop, carrot salad, unsweetened fruit jelly.

Afternoon snack: 3 biscuits and fresh fruit.

Dinner: 1 slice of toasted bread, spread with jam.

Option "B".

Breakfast: black tea with milk without sweeteners and a piece of dried rye bread with liquid honey.

Lunch: 100 g of boiled chicken fillet, 2 tomatoes, 2 pieces of dried rye bread, a glass of unsweetened green tea.

Lunch: one serving of borscht, boiled in water, 100 g of baked fish fillet, boiled potatoes - 2 pieces, vegetable salad dressed with mustard oil.

Afternoon snack: 1 cup of yogurt or kefir, a piece of yesterday's rye bread.

Dinner: a small piece of low-fat cheese, a few radishes and unsweetened green tea.

Third week of the diet

Option "A".

Breakfast: a glass of unsweetened black coffee with rye bread and adobe honey.

Second breakfast: a boiled egg, a piece of gray bread with butter, a little radish, a glass of kefir or low-fat milk.

Lunch: vegetable soup with mushrooms, turkey fillet cutlet, fresh fruit and berries.

Afternoon snack: fruit salad and a piece of yesterday's bread.

Dinner: 1 glass of warmed low-fat milk, 100 g of low-fat cottage cheese, a small piece of dried bread.

Option "B".

Breakfast: 1 glass of low-fat heated milk with natural honey and a piece of black bread cracker.

Second breakfast: 2 pieces of yesterday's gray bread, 2 pieces of natural sausage, 2 tomatoes, unsweetened green tea.

Lunch: poultry broth, stewed mushrooms or vegetables, oven-baked apples.

Afternoon snack: any fruit and 1 biscuit.

Dinner: 100 g of baked sea fish, toasted rye bread, 1 green apple, unsweetened green tea.

Fourth week of the diet

Option "A".

Breakfast: unsweetened green tea with stale black bread, smeared with honey.

Second breakfast: 2 sandwiches made from day-old bread, butter and cheese, 2 apples.

Lunch: chicken broth, 200 g of baked chicken fillet with vegetables and herbs, a couple of spoons of mashed potatoes, vegetable salad, compote without sugar.

Afternoon snack: fresh carrots, biscuit.

Dinner: 1 cup of skim milk and warmed biscuits.

Option "B".

Breakfast: low-fat milk, yesterday's bread with honey.

Second breakfast: boiled egg, dried bread with butter, unsweetened green tea, 1 grapefruit.

Lunch: 1 glass of meat broth, canned beans, boiled potatoes, sprinkled with herbs - 2 pieces, 2 apples.

Afternoon snack: a glass of low-fat milk or yogurt, crackers of gray bread.

Dinner: 2 sandwiches of black bread, greased with fish or meat pate, a handful of radishes.

Thanks to two menu options for each week, you can, depending on your desire, choose exactly the option that suits you best.

Polish diet for quick weight loss in 6 days

If you want to reduce your weight in a minimum amount of time, then this Polish diet option is ideal for you. Second breakfast for 6 days: a glass of kefir and a fruit of your choice. Afternoon snack for 6 days: a handful of nuts and compote.

1st day:

Breakfast: cottage cheese with dried fruits, natural coffee.
Lunch: soup with asparagus in chicken broth, juice.
Dinner: vegetable salad, boiled jacket potatoes.

2nd day:

Breakfast: brown bread sandwich with jam, natural coffee.
Lunch: yushka, two cubes of dark chocolate, juice.
Dinner: a piece of boiled beef.

3rd day:

Breakfast: boiled egg, natural coffee.
Lunch: mushroom soup with vegetables, juice.
Dinner: sandwich with cheese, tea.

4th day:

Breakfast: fresh cut vegetables, natural coffee
Lunch: veal borscht, juice.
Dinner: cottage cheese with honey.

5th day:

Breakfast: sandwich with cheese and butter, natural coffee.
Lunch: vegetable soup with chicken fillet, juice.
Dinner: one egg omelet with vegetables.

6th day:

Breakfast: cottage cheese with honey, tea.
Lunch: soup with meatballs, 2 cubes of dark chocolate, juice.
Dinner: boiled piece of fish, tea.

Third week

I menu

For a morning meal, brown bread with honey and a cup of coffee are suitable.

At 11 o'clock: a soft-boiled egg, a few radishes, a glass of kefir, a slice of black bread with butter.

For lunch: the first course is mushroom soup, the second is a steak or cutlet, a salad of vegetables and herbs, a glass of juice or compote.

At 16:00: crackers, fruit.

For dinner: 100 grams of cottage cheese, a dried bun and a glass of milk.

II menu

In the morning: crackers with a glass of milk, to which a little honey has been added.

At 11 o'clock: two sandwiches made of black bread with sausage without fat, a large tomato, lettuce, unsweetened tea.

For lunch: stewed vegetables or mushrooms, a plate of broth, two baked apples.

At 16:00: a piece of biscuit and fruit.

For dinner: a fish sandwich, a cup of unsweetened tea and an apple.

Diet recipes

Women who regularly try to lose weight are able to determine the calorie content of a particular portion by eye: they know for sure that you won’t gain weight from chicken breast, but it’s better to leave fatty legs for a while. To avoid making mistakes, you can rely on the list of selected recipes that are exactly suitable for your diet.

Polish soup

Time: 20 minutes.
Number of servings: 6 servings.
Calorie content of the dish: 80 kcal/100 g.
Purpose: first.
Cuisine: European.
Difficulty: medium.

Soups are an ideal dish for a diet. You can use them and not be afraid to gain weight if the necessary conditions are met. Polish soup is rich in vegetables, which is very important for people on a diet. In this dish you will find cabbage, carrots, onions and much more. If the menu is not very strict, then before serving you can add a spoonful of low-fat sour cream to the soup.

Ingredients:

white cabbage – 50 g;
potatoes – 2 pcs.;
carrots – 1 pc.;
onion – 1 pc.;
canned green peas – 0.5 cans;
chicken fillet – 200 g;
greens - a small bunch;
salt - to taste;
spices - to taste.

Cooking method:

Prepare broth from the fillet. After cooking, the meat must be removed, cooled and cut.
Peel the vegetables. Cut the potatoes and onions into cubes, carrots and cabbage into strips.
Add all the vegetables to the boiling salted broth along with spices.
After 15 minutes, add the peas and meat.
Cook the soup for 5 minutes. Add the greens at the end.

Cold soup with sauerkraut and rye sourdough

Time: 20 minutes.
Number of servings: 6 servings.
Calorie content of the dish: 90 kcal/100 g.
Purpose: first.
Cuisine: European.
Difficulty: easy.

In the summer heat, you want to try something cool, sour and salty, but definitely dietary. It’s very easy to watch your figure with sauerkraut soup made with rye sourdough or kvass. This dish is considered a type of okroshka, but instead of fresh vegetables it contains pickles. It tastes like cold cabbage soup, rassolnik or hodgepodge.

kvass – 0.5 l;
boiled veal – 150 g;
sauerkraut – 100 g;
pickled or pickled cucumbers – 2 pcs.;
pickled or salted mushrooms – 50 g;
egg – 2 pcs.;
greens - a bunch;
lemon - a few slices;
salt - to taste.

Cooking method:

Boil the eggs, remove the shells, and cut into cubes.
Chop the boiled meat and cucumbers into strips.
Chop mushrooms and cabbage if necessary.
Chop the greens.
Place all ingredients in a saucepan, add kvass, add lemon, and salt.
Place in a cool place for half an hour.
Before serving, the dish can be flavored with olives and sour cream.

Polish salad with mushrooms and green beans

Time: 15 minutes.
Number of servings: 4 servings.
Calorie content of the dish: 80 kcal/100 g.
Purpose: snack.
Cuisine: European.
Difficulty: easy.

Poles love pickled vegetables, which are eaten very well not only in winter, but also in summer. Salad with mushrooms and green beans is very filling; it can easily replace dinner or lunch. It contains all the necessary substances: cabbage, cucumbers and herbs contain a lot of vitamins and fiber, eggs and beans contain protein. Instead of fermented products, you can take fresh ones, you will get a summer version of the dish.

Ingredients:

sauerkraut – 100 g;
green beans – 100 g;
pickled or pickled cucumbers – 2 pcs.;
mushrooms – 50 g;
egg – 2 pcs.;
onion – 1 pc.;
parsley and dill - a bunch;
lemon - a few slices;
olive oil – 2 tbsp. spoons;
salt - to taste.

Cooking method:

Boil the eggs, remove the shells, cut into cubes.
Chop cabbage and cucumbers. Cut the onion into half rings.
Fry green beans and chopped mushrooms in oil.
Mix all ingredients, season with lemon juice and vegetable oil, and add salt.
Before serving, sprinkle the dish with chopped herbs.

Advantages and disadvantages of the diet

The Polish diet has many advantages:

Uncomplicated. It is easy to follow without disruption for a long time.
Does not cause feelings of hunger. The diet is nourishing with maximum balance.
Portability. Thanks to the varied menu, it suits almost everyone.
Does not cause problems with digestion of food.
Duration. One month goes by very quickly.
Availability. All necessary products can be purchased at your nearest store.

This menu has one drawback. Its effectiveness is low compared to mono-diets. But it is gentle, with its help you can lose up to 2-3 kg per week without painful fasting and grueling workouts . You can enjoy delicious meals while losing weight gradually. In this case, the body will not suffer from a lack of vitamins and minerals; on the contrary, you will have lightness and energy. This will be felt by every cell of the body.