Diet of Sergei Agapkin. 7 rules for losing weight from Dr. Agapkin

General rules

Dr. Agapkin’s diet for weight loss is another fashionable diet program for weight correction, which has become widely known thanks to the television program “About the Most Important Thing,” hosted by Dr. Agapkin himself.
Unfortunately, despite the huge number of dietary programs, the problem of “excess” weight in society remains extremely relevant, which stimulates the search for new approaches to it. Recently, dietary programs developed using a combination of knowledge in various fields of medical sciences, in particular dietetics and psychology, have become especially valuable. It is the principles of these sections of medicine that are put into the system of life and nutrition of Sergei Agapkin, who is a doctor specializing in traditional systems of healing the body and having a second specialization in medical psychology, who defended his academic degree on the topic “The Concept of Psychosomatic Disorders in Tibetan Medicine.” Based on his large and diverse theoretical and practical knowledge, Dr. Agapkin analyzed a large number of dietary programs, which allowed him to collect and summarize the most useful nutritional recommendations for weight loss and develop his own system for correcting body weight, allowing him to achieve good results (an average of 6 kg in 7 days), and most importantly, learn to maintain your weight in a new “weight category”.

First of all, the author recommends avoiding various potentially dangerous mono-diets, which, if they have an effect, are short-lived, since the weight, as a rule, returns to its original levels. But harm from an unbalanced and often lacking diet of one or another essential nutritional nutrient can have a negative impact on metabolism both in general and its individual types, cause protein starvation, disrupt hormonal levels, reduce cognitive functions and performance of the body . Therefore, according to the doctor, a diet for weight loss should be based on a healthy lifestyle: balanced nutrition with dietary adjustments, adequate regular physical activity and an appropriate psychological attitude.

Moreover, the author believes that dietary nutrition should not be unified, since each person is individual in all its manifestations and, accordingly, menu selection must be made on the basis of the personal data of the person losing weight (age, gender, height, level of physical activity, indicators of excess of the physiological weight norm , health status, taste preferences). For those who do not have the opportunity to receive individual advice, the author has developed a number of rules for proper nutrition for weight loss.

Sergei Agapkin’s diet - 6 kg in 7 days includes:

• Forming a positive attitude toward a dietary program based on clear motivation that stimulates the transition to a new “eating behavior.”
• The diet should be formed on the principles of a balanced diet with a normal content of all the most important food macro/micronutrients. No mono-diets. The diet should include natural foods containing animal/plant proteins, fats, unsaturated fatty acids, complex carbohydrates and fiber. As much as possible, you should avoid consuming unhealthy foods - fatty meat, fast food, flour, canned food, semi-finished products, pasta, sausages, smoked products, sweets and confectionery, carbonated drinks, fried foods, packaged juices, alcohol. The place of such products should be taken by chicken meat, lean beef, low-fat cottage cheese, fish and seafood, chicken eggs, fermented milk products, whole grain cereals, cold-pressed vegetable oils, dried fruits, vegetables, fruits, bran, natural freshly prepared juices, garden herbs.
• Fractional (5-6 meals a day) diet, reduced portion size. This regimen will allow you to feel full without overeating. The last meal is 3-4 hours before bedtime. Sufficient fluid intake is 1.5-2 l/day in the form of green/herbal tea, juices, still mineral water.
• Compliance with the daily routine, in particular, a full 7-hour continuous night sleep. Because it is during the period of night rest that growth hormone is produced, which destroys fat cells.
• Adequate (age-appropriate) physical activity, mainly of the aerobic type (with oxygen absorption) - morning exercises, swimming, walking, yoga, cycling, cardio exercises.

Following these dietary and lifestyle principles will ensure gradual weight loss. According to the author, it is not necessary to stimulate the natural process of losing weight, since sudden weight loss disrupts the life support mechanisms familiar to each organism, promotes a rapid return to the initial weight and the development of various diseases.

Principles of proper nutrition on the diet of Sergei Agapkin

The technique is selected individually, taking into account the presence of the patient's diseases . This approach to losing weight is as safe as possible, so the method has no contraindications. Following the doctor's recommendations, a person does not lose weight immediately, but gradually. The main advice from the host of the TV program “About the Most Important” Agapkin is as follows:

1. Tune in to the positive, put things in order in your thoughts, define a clear motivation - this will help you quickly get rid of extra pounds.
2. Follow a daily routine: rest should be at least 7 hours a day. Remember that in a dream a person loses weight: fat cells are destroyed and the growth of muscle tissue accelerates.
3. In order not to injure the body or disrupt brain function, be sure to consume sugar: marshmallows, marshmallows, Turkish delight, and jellies are allowed, which do not contain trans fats and do not sharply increase blood glucose levels.
4. Consume low-fat fermented milk products, which ensure healthy microflora in the intestines, and foods rich in fiber (the daily intake of the substance is 30 g).
5. Change the way you cook food: it is recommended to grill food, bake it in a sleeve without fat, use homemade yogurt and grated garlic to create a sauce.
6. Use bran, which effectively cleanses the body of waste and toxins: add 1 tsp. product in porridge in the morning and at lunch.
7. Reduce the amount of salt you consume, do not add enough salt to your food, and eat it fresh – this will help remove excess water. Remember that when you use salt excessively, a lot of fluid accumulates in the body, which contributes to weight gain.
8. Don't starve, just eliminate simple carbohydrates.
9. Additionally, take soda baths at intervals of 2 days. The course is about 10 procedures. Thanks to the alkaline solution, sweat and fat cells are washed out of the epithelial layers. A soda bath rejuvenates, improves appearance, and tightens the skin.
10. Accustom yourself to sports and physical activity: go to classes at the fitness center, sign up for a swimming pool, yoga club, Pilates. Do morning exercises every day, walk in the fresh air for at least 40 minutes, refuse to use the elevator, and replace the bus ride with walking.

Stability in diet and physical activity

If a breakdown occurs and you eat something harmful (a piece of cake or fried chicken), then the next day should not be a fasting day. In this case, start eating again according to the rules of the diet. Don't forget about regular exercise, which is beneficial not only for muscles, but also for maintaining normal functioning of the gastrointestinal tract. Do not carry out grueling workouts: not too intense, but long exercises (for example, walking, swimming) are useful. Choose light exercises and do them at least 2 times every 7 days.

Fractional ration

Sergei Agapkin's diet includes eating 5-6 times a day. Thanks to this approach, metabolic processes will accelerate. Remember that effective weight loss occurs by limiting calorie intake and eating fractionally. If you sharply reduce the number of meals, the body will work in economy mode: metabolism will slow down, and the weight loss process will stop. By eating 1-2 times a day, weight loss occurs at first; if you weaken (eat unhealthy foods), the weight may return or increase.

Balanced diet

Make sure your diet is balanced: a healthy ratio of BJU - proteins 10-15%, fats 30%, carbohydrates 55-60%. The body must receive the necessary substances and microelements in a timely manner - this will contribute to weight loss and health improvement. Maintain normal functioning of the gastrointestinal tract, especially the intestines. For health, it is recommended to consume large amounts of dietary fiber, proteins, fiber (nuts, peas, bran, flaxseed, rose hips, sesame, cereals). This rule does not apply to people with gastrointestinal problems: an excess of fiber will cause an exacerbation of the disorder.

Avoid foods with hidden fat: sausage, cookies, confectionery, processed foods, dairy products. Give preference to low-fat milk, lean varieties of fish (blue blue whiting, roach, pike perch, pike), meat (beef, turkey, chicken), which will preserve the nutritional value of the menu and reduce daily calorie content . Keep in mind that flour products and sweets (fast carbohydrates) contribute to a sharp release of insulin, which leads to fat accumulation.

Authorized Products

The diet of Sergei Agapkin’s diet consists of the following products:

• Low-fat vegetable soup with chicken/vegetable broth.
• Lean red meat, skinless chicken, rabbit, turkey.
• Cottage cheese and low-fat fermented milk products.
• Vegetables with minimal starch content (cabbage, green beans, bell peppers, green peas, zucchini, asparagus, cucumber, garlic, onions, celery, lettuce, spinach, various types of garden herbs).
• Unrefined virgin vegetable oils (olive, flaxseed, sunflower).
• Whole grain porridge, brown rice.
• Sour fruits: citrus fruits, plums, apples, pears.
• Still mineral water, green herbal tea, vegetable smoothie, fruit rosehip decoction.

Table of permitted products

Doctor Agapkin's diet

When organizing the Agapkin diet, it is important to consider several tips. The doctor's recommendations are as follows:

1. Minor adjustments are made to the weekly menu: the serving size remains the same, fat consumption is reduced, and the method of cooking changes (bake food without fat in the oven or grill).
2. Do not use additional weight loss supplements under any circumstances. As a rule, when they are consumed, the intensity of the liver and kidneys increases, normal metabolism and intestinal microflora are disrupted. If you decide to take the drug, then first read its accompanying document, the section “Contraindications for use”.

Fully or partially limited products

In the diet of Sergei Agapkin's diet, the following are excluded:

• Wheat bread and all bakery products, polished white rice, pastries, pancakes, pasta, dumplings, pancakes.
• Fatty meats, duck, goose, sausages, butter, canned meat/fish, smoked meats, mayonnaise, semi-finished products, animal fats (lard, bacon, lamb, pork, beef fat), fast food products.
• Fermented milk products with medium/high fat content.
• Products containing simple carbohydrates - condensed milk, sweets, jam, ice cream, jam, sugar, waffles, honey, confectionery, chocolate.
• Sweet fruits.
• Starchy vegetables (pumpkin, carrots, potatoes, corn, eggplant, beets, turnips).
• Sparkling mineral water, sweet drinks, alcohol, sweet coffee and black tea.

Table of prohibited products

Advantages of Sergei Agapkin's diet

Sergei Agapkin’s diet involves switching to a healthy diet, which has a beneficial effect on the body as a whole. It is a safe and effective way to lose weight while maintaining and improving your health.

The diet is balanced, it contains a minimum of prohibitions, the products included in the menu contain all substances important for life: proteins, complex carbohydrates, fats containing polyunsaturated fatty acids, vitamins, etc.

In case of a breakdown, you don’t need to make the next day a fasting day or tighten your diet, just continue to eat according to the rules.

The rules are easy to follow; the body will quickly get used to the new menu.

Sergei Agapkin’s diet does not set deadlines; you can follow it for as long as you like.

Reviews and results

Reviews about Dr. Sergei Agapkin’s diet are mostly positive, since it is based on a healthy, balanced diet with limited calories.

• “... After I found Dr. Agapkin’s nutritional advice, I purchased a good pressure cooker, which allowed me to switch to a healthy diet, cooking dishes with a small amount of fat and a minimum of time. I have eliminated almost all “sweets”, with the exception of dark chocolate, and even then I only eat a small piece of it a day. Everything else is natural products, a lot of greens, vegetables and fruits. True, I almost gave up chicken and replaced it with rabbit and turkey meat, since, according to research, hormones and antibiotics are used in industrial chicken farming in quantities exceeding the norm. I introduced into my daily routine swimming in the pool 2 times a week and practicing on the orbit track at home in the morning. In a month I lost 6.2 kg and felt good. I recommend!".
• “... I came to this diet after a series of express diets, on which I quickly lost weight, but it was also quickly restored. I organized my diet and lifestyle, as recommended by the author of the diet. I didn’t expect quick results, but overall I lost 10 kg over the 3 summer months, but the most important thing is that six months have already passed, and my new weight is maintaining, which makes me very happy.”

Agapkin's diet for weight loss

Not every person is ready to set strict restrictions in their diet. If you want to lose weight, then pay attention to the effective, increasingly popular nutrition developed by Dr. Agapkin. He suggests limiting food consumption taking into account physiology and individual characteristics of the body. The diet is based on the principles of healthy eating: fatty foods and dishes are excluded, chocolate, rich pastries with colored icing, cookies, simple carbohydrates are replaced with complex carbohydrates and proteins.

Sergei Agapkin's diet menu

There is no strict diet menu for Sergei Agapkin; those losing weight choose their own dishes, focusing on the provided principles and their own preferences. Sample menu for the day:

Omelette of 2 eggs with vegetables or 80 g of chicken breast with a side dish of vegetables.

150 g of fermented milk product containing live bacteria.

200 g stewed beef with a side dish of vegetables (vegetable soup is possible instead of vegetables), 1 tbsp. l. wheat bran. The second option is buckwheat porridge with vegetable salad.

150 g of any fermented milk product, pear or apple.

200 g baked fish with vegetables or 150 g cottage cheese and fresh vegetables, 1 tbsp. l. wheat bran.