Extracurricular lesson on the topic: “Traffic light for healthy eating”

Reviews and results

Studying the reaction of users to this diet, they noted a large number of satisfied ones, in all presented categories. The Traffic Light diet has only positive reviews of 5 points for safety, 4.9 for satiety and 4.8 points for weight loss effectiveness.

Marina

What I liked about this diet is that the weight does not return, and I have tried different types of diets in my time, so I have a lot of experience. So you don’t have to starve and don’t restrict yourself too much, and the weight will slowly come off. By the way, my health has improved.

Arina R.

I've been on the Traffic Light Diet for a year now. The coolest thing is that there are no strict prohibitions. It all comes down to avoiding mayonnaise, rich pastries, white bread and sugar. Everything else is possible. And in the evening, salad, buckwheat or some vegetables. The rules are simple and easy to remember. You break down if, for example, you are invited to visit or to a holiday, you eat in the evening. And it's okay. Just continue on your diet as if nothing had happened. You will still gradually lose weight.

Maria

My son was overweight, my mother-in-law fattened him up. When we moved into our apartment, I set about improving my health. I chose the Traffic Light diet for children because it has few restrictions; the problem was giving up sweets, pastries, and cakes. First I switched to saxams and stevia. Then I added dried apricots, berries, and sweet fruits. And now the guy calmly began to eat normal food without excess sugar. I advise anyone who is trying to put a child on a diet to be patient and do it gradually. Only then will everything work out. Now we all adhere to traffic light rules. I cook only according to PP recipes.

Contraindications

The Traffic Light diet has very few contraindications. Pregnant and lactating women can sit on it for 1-2 weeks if their weight needs to be reduced for medical reasons. However, you need to consult a doctor - in these cases it is better to approach the issue of losing weight individually. In addition, they cannot completely exclude fats. Nutrition should be balanced.

Like any other, the Traffic Light diet includes vegetables in the list of products. This helps improve bowel function. However, for people with ulcers, gastritis, pancreatitis and other gastrointestinal diseases, it is better not to take risks and use a special therapeutic diet according to their illness.

Problems with the kidneys and liver also require diets carefully developed by doctors. As a rule, it is impossible to recover from them, so there is nothing to fear. After recovery, you can calmly take care of your figure.

Traffic light diet for diabetics

There is a type of menu designed specifically for type 2 diabetics. The ranks of these people are increasing at tremendous speed. Every day, 420 people worldwide become ill with type 2 diabetes.

Statistics show disappointing figures: every 20 people on the planet have type 2 diabetes.

The first mandatory point of treatment for such people is dietary nutrition. When doctors select a diet for a patient for diabetes, Traffic Light becomes a fairly common decision.

Unlike other followers of the Traffic Light diet, diabetics should pay attention not only to the color (category) and calorie content of foods, but also to their glycemic index.

If we take into account the intersection of products from both tables, then the Traffic Light diet for diabetics will become a real salvation from their disease. In most cases, it is possible to completely normalize blood sugar levels, forget about diabetes, obesity and many related diseases.

Sample menu for the day:

• broccoli casserole, coffee;
• classic yogurt;
• fish soup, vegetable salad, seafood;
• unsweetened fruit;
• zucchini stuffed with mushrooms.

Traffic light diet for women

The female body requires the mandatory consumption of certain foods in order to maintain normal hormonal levels. Without this it is difficult to lose weight. The special diet Svetofor for women recommends adding to your diet:

• Any cabbage;
• Vegetable oil;
• Nuts (walnuts, almonds, pine);
• Dark chocolate or cocoa powder;
• Fresh herbs;
• Cottage cheese and fermented milk products;
• Bird eggs, soft-boiled or in a bag;
• Fish and seafood;
• Berries and dried fruits.

Read: Anti-inflammatory diet from Anna Ivashkevich

Consume each of these products according to the color to which they belong.

The Traffic Light diet for women in the weekly menu includes mainly vegetables, but do not forget to add protein foods, such as cottage cheese, meat, nuts, eggs, eating them for breakfast, lunch or afternoon snack.

Women's diet Traffic light: menu for the week

To lose weight, a woman with a height of 160-170 cm needs to consume no more than 1400 kcal daily from food. With a sedentary lifestyle, the number of calories should not exceed 1200 kcal. If you play sports, you can afford a diet of 1500-1600 kcal.

In order not to go beyond calorie limits, but to eat tasty and balanced, portions should be kept small.

Monday

• Cottage cheese with berries or fruits.
• Vegetable salad.
• Soup with meat, a piece of whole grain bread, fruit.
• Cucumber and herb salad.
• Vegetable casserole.

Tuesday

• 2 eggs, bread with cheese.
• Fruit.
• Vegetable salad, buckwheat with meat.
• Cottage cheese with dried fruits.
• Vegetables with fish or seafood.

Wednesday

• Porridge with water, fruit.
• Berries or fruits.
• Spaghetti with meatballs, tomato and cucumber salad.
• Cottage cheese.
• Broccoli casserole

Thursday

• Scrambled eggs with tomatoes, herbs and cheese.
• Coffee or tea with a piece of chocolate.
• Rice with seafood, seaweed salad.
• Fruit.
• Stewed cabbage, piece of fish.

Friday

• Cottage cheese, berries, fruits.
• A handful of nuts.
• Fish soup, seafood salad, a piece of bread.
• Yogurt.
• Buckwheat, vegetables, 2 eggs.

Saturday

• Yeast-free baked goods, fruits.
• Yogurt.
• Cheese or vegetable soup, rice with meat.
• Fruit.
• Vegetable salad, kefir.

Sunday

• Muesli with nuts and dried fruits.
• A piece of cheese or chocolate.
• Vegetable stew, meat.
• Fruit.
• Jellied fish, vegetable salad.

Products by color

Green (allowed) - non-starchy and green vegetables, eggs, wholemeal bread (not wheat), greens, buckwheat, fermented milk products, apples, pears, citrus fruits, fish, seafood, berries.
Yellow (moderately, until 18:00) – lean meat, cottage cheese, cereals, low-fat cheeses, durum wheat pasta, ketchup, dried fruits, bananas, mangoes, dark chocolate, sweeteners, pickles. Red (prohibited) – fast food, semi-finished products, yeast and wheat bread, baked goods, mayonnaise and sauces based on it, milk, ice cream, sweet carbonated drinks, fatty fish and meat, lard, cream, sugar. These are general guidelines for the products that the Traffic Light diet provides, however, each category - women, men, children, diabetics - as already mentioned, has its own nuances and recommendations for products.

Duration and results

You can stay on the Traffic Light diet for a long time. It refers to gentle techniques that can last several months. Even after losing weight, you can roughly follow the rules of nutrition by color, then both your figure and your health will be fine.

The results of the Traffic Light Diet are not as dramatic as extreme diets - you won't lose two sizes in a week. You will lose weight slowly but surely, losing from 3 to 7 kg per month. Gradually, the weight will return to normal and all that remains is to maintain the achieved result.

Since weight loss in this method occurs due to increased metabolism, improved functioning of the lymphatic and digestive systems, the weight will not return.

The stability of weight loss results and health benefits are the main advantages of the Traffic Light diet.

Will this be fair?

Judging by the columns of experts close to the topic, the problem of personal attitudes will indeed interfere with correct color marking. There will definitely be battles over wine, for example. Many conflicting scientific studies are published every year about the benefits of many foods.

Meat market specialists generally fear that with such a simplified system, 99% of meat products will be marked red.

By the way, the problem of inconsistency in research and color marking itself also applies to dairy products. How many times have you heard that low-fat dairy products are healthy? So, there are many publications proving the opposite, for example, a study by American and Swedish scientists in The American Journal of Clinical Nutrition. According to these data, people who consume full-fat dairy products reduce their risk of obesity by 8%. Another study published in the European Journal of Epidemiology suggests that full-fat dairy products reduce the risk of cardiovascular disease.

Despite this, dairy products with the highest fat content can turn red on the packaging, and everyone will think that high-fat cottage cheese is harmful.

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Traffic light diet for men

Men will have to give up many of their favorite foods. In the category of red (prohibited) foods are: fast food, mayonnaise, butter, fatty meat (lamb, pork), fatty fish (herring, mackerel, salmon, sturgeon, catfish, saury, eel), high-fat cheeses (Dutch, Russian, Roquefort, Poshekhonsky, Camembert, Latvian), lard, chocolate, margarine and any fried dishes.

The traffic light diet for men classifies it in the green category and allows you to eat as much as you like at any time:

• Boiled or oven-baked low-fat fish: cod, pollock, roach, pike, river perch, pike perch, crucian carp, burbot, flounder, navaga, haddock, mullet.
• Seafood: crabs, lobsters, squids, mussels, oysters, lobsters, shrimp.
• Vegetables: pumpkin, tomatoes, carrots, onions, garlic, beets, cabbage, cucumbers, peppers, turnips, eggplants, zucchini.
• Fruits: apricots, peaches, apples, pears, citrus fruits, mangoes, plums.
• Cereals and legumes: buckwheat, rice, beans, lentils, peas, chickpeas.
• Milk: kefir.
• I love herbs and spices.

All other products are classified as yellow. They can be eaten in moderation until 6 pm. To lose weight, a man of average height from 170 to 190 cm should receive no more than 2200 calories per day, subject to average physical activity without sports training.

Men's diet Traffic light, sample menu for the day:

• Scrambled eggs with tomatoes from 2 eggs, whole grain bread with a piece of low-fat cheese.
• A handful of nuts or seeds.
• Cabbage soup with beef, durum wheat spaghetti with seafood or chicken breast.
• Fruit.
• Buckwheat with a piece of boiled fish, a glass of kefir.