Mikhail Ginzburg and his method of ideal weight loss

The basis of the diet

Limiting fat consumption is the main rule on the basis of which Mikhail Ginzburg created the diet. The “ideal weight loss program” consists of changing your diet, and even without a significant increase in activity leads to gradual weight loss. It is designed for long-term use, therefore, despite limiting fats in the diet, they cannot be completely excluded, since without them a full exchange of elements in the body is impossible. Fats also help the absorption of many vitamins and control appetite.

Another prerequisite is to spend one or two fasting days every week. During these periods, you should not neglect nutrition completely, but switch to light vegetables, fruits and protein foods. However, this should be achieved gradually, observing certain rules on which Mikhail Moiseevich Ginzburg bases his methodology. Also, you cannot arrange more than two fasting days, since the body should not suffer from a lack of nutrition, vitamins and microelements.

General rules

Among low-fat diets for weight correction, the low-fat pulse diet of Mikhail Ginzburg occupies a special place. Like all diets of this type, it is based on the quantitative and qualitative correction of the fat component in the diet and is aimed at stimulating the use of one’s own fat reserves in the metabolic .
According to the author, the fat content in the diet should not exceed 40-45 g per day and this is quite enough for “gentle” weight loss and maintaining health. The main strategic goal for losing weight, says nutritionist Mikhail Ginzburg, is to saturate the diet with low-fat foods, and fat-rich and intermediate foods can be used periodically (as needed) in order to obtain maximum pleasure from the nutrition process and comfortable weight loss. The basis of M. Ginzburg’s author’s diet is the principle of phase metabolism in the body. In some phases, the processes of fat breakdown predominate, respectively, during such periods it is easy to lose weight and diet, while in others, the processes of fat accumulation predominate, respectively, during such periods it is preferable to direct efforts to maintain body weight. Understanding the patterns of phase alternation makes it much easier to solve the problem of losing weight. Therefore, the author suggests having two diets in your arsenal, one of which will promote fat consumption and weight loss, and the other will help maintain weight. It is the reasonable alternation of these two diets that will lead to success much more quickly and effectively than adherence to forced semi-starvation nutrition with a feeling of constant discomfort.

Also, according to the author, fat mass increases when a person is in a state of physical/mental rest and naturally the appetite increases and the function of fat accumulation is activated. Accordingly, any physical and psycho-emotional movement prevents the natural increase in fat mass and contributes to its reduction.

This approach to the situation with excess weight allowed the author to find a fundamentally new and effective solution to the problem of excess weight. Various power modes are used:

The first is the stage of low-fat nutrition . The basis of the diet is lean red meat and poultry (rabbit), fish, complex carbohydrates (cereal/rye bread, cereals, baked potatoes, durum wheat pasta) - 2 servings per day of your choice, low-fat dairy products, vegetables, fruits . The following sweets are allowed: marmalade, marshmallows, marshmallows, sugar, honey (up to 30 g per day). 2 dessert spoons of cold-pressed olive oil are allowed.

Animal fats and mayonnaise are excluded from the diet, and the consumption of confectionery, baked goods, semi-finished products, fast food products and all refined products is gradually reduced to zero. To prevent a deficiency of essential polyunsaturated fatty acids, it is recommended to include sea fish in your diet or take a teaspoon of high-quality fish oil.

Products must be boiled and baked; frying with oil is prohibited. When preparing meat products, it is necessary to first remove fat and extractive substances from them, which is achieved by boiling them followed by baking/stewing. There are no strict prohibitions on including any foods in the diet.

In fact, this stage is necessary for the body to adapt to a different diet, and as appetite decreases and the body is prepared for the change, they gradually move on to intensive weight loss. With the right approach, even at this stage it is possible to achieve weight loss. At this stage, the author also recommends normalizing sleep and introducing healthy walking (walking) or other motor modes (biking, swimming).

The next stage of the impulse diet is an intensive (fasting) diet , which is based on a reduction in calorie intake, which triggers the process of spending fat reserves. At the same time, the most important condition for this stage of nutrition is to minimize discomfort and suffering. The author solves this problem by using dietary modifiers (weight loss cocktails from the Doctor Slim series).

Such cocktails have an effect called “maximum satiety with a minimum of calories.” That is, the satiety of these cocktails is significantly higher than their calorie content, which is 40-45 kilocalories. Their consumption 10-15 minutes before a meal allows you to reduce the calorie content of the subsequent meal by 35-40% by achieving a feeling of fullness with less food and easier control over the amount of your food.

This effect is formed due to the relief/reduction of the feeling of hunger by the presence in their composition of all the main food macro/micronutrients, which prevents the slowdown of metabolic processes and the occurrence of hunger. In addition to taking cocktails before meals, they are taken 1-2 servings as snacks between main meals, as well as at night.

Nutrition during this period should, if possible, limit fats (up to 35-40 g/day) and simple carbohydrates. Mucofalk containing 10 grams of dietary fiber in the diet Meals should be frequent (up to 6 times a day), and portion sizes should be reduced.

The gradual introduction of restrictions is extremely important. It is necessary to build a fasting regime in such a way that physical and mental performance does not decrease and the quality of life does not suffer, and weight loss occurs against the background of satisfactory nutritional comfort.

Non-unloading (maintenance) diet . A distinctive feature of this diet is fasting days on the background of a low-fat diet. The frequency of fasting days is 1-2 times a week. The fasting day menu is extremely simple: 3 servings of 300 g of vegetables and fruits and 2-4 Doctor Slim cocktails. The cocktail can be replaced with a shake (curd and fruit mixture) made independently. Water and other drinks (without sugar) must be taken in an amount of at least 1.5 l/day and at any stage of the impulse diet.

Mikhail Ginzburg's weight loss strategy involves a reasonable alternation of fasting and non-fasting diets. You should lose weight (unloading mode) when you have the appropriate psychological attitude and desire. If it is absent or there are problems, it is recommended to follow a non-unloading regime (strive only to maintain the result obtained). It is also necessary to switch to this diet when, at the stage of intensive fasting, body weight stops decreasing. This phenomenon is called a “plateau” and is due to the body’s natural ability to adapt to low-calorie fasting diets (stress). And after rest, which includes a non-fasting diet, the ability to lose weight is usually restored.

Also, another way to overcome a plateau is increased physical activity (sports training). Such nutrition provides, although slow, but stable weight loss with minimal risk of weight gain.

After achieving weight loss goals, the emphasis should shift to maintaining the results obtained. This requires constant weight monitoring. In most cases, a non-fasting diet and no reduction in physical activity are sufficient to maintain weight. The bonus for this will be health, lightness, beauty and good mood!

Stages of nutritional change

To effectively and gradually reduce body weight, Mikhail Ginzburg in his methodology developed the following steps, following which will allow you to switch to proper nutrition without harm to the body:

• The first step is to study the theory.
• The second stage is the transition to a low-fat diet (duration from 1 month).
• The third step is normalizing sleep (full sleep is the best assistant in losing weight).
• A period of additional restrictions and active weight loss - the introduction of fasting days.
• Transition to a low-fat diet and normalization of body weight.

To lose weight safely, when going through these stages, you should not rush and quickly move on to the next period. The time for continuing each step is strictly individual, since the transition to the second stage is prohibited if the body is not yet accustomed to the nutrition at the first step, Mikhail Ginzburg points out in his book. The “ideal weight loss program” involves slow weight loss, only in this case it will not come back, and medicine all over the world is against accelerating fat burning. This is due to the fact that during emergency weight loss, the body experiences enormous stress, and after normalizing nutrition, it tries to make reserves. In this mode, uncontrolled weight gain occurs, even more than it was before losing weight. Therefore, it is very important to comply with all deadlines when moving to the next stage.

Advantages and disadvantages

Advantages:

• effectiveness: approximately 1.5 kg is lost in 1 week;
• slow weight loss is a guarantee of health safety;
• the skin and muscles have time to adapt, which eliminates the appearance of stretch marks.
• weight loss mixtures that Ginzburg recommends (such as “Doctor Slim”) reduce the time for preparing dishes;
• the varied menu never gets boring;
• it is allowed to eat sweets;
• easily tolerated due to lack of hunger;
• the functioning of the gastrointestinal tract improves;
• fasting days allow for regular cleansing of the body.

Flaws:

• duration;
• within 3 months a lack of fat may become apparent;
• there is always a risk of getting carried away with permitted sweets before bed;
• it takes too long to get used to the “wonderful” rules;
• at stage I you need to calculate the amount of fat consumed;
• you need to spend money on weight loss cocktails.

Sleep and additional stress

Mikhail Moiseevich Ginzburg identifies adequate sleep and physical activity as additional assistants in normalizing body weight. Well, with an active lifestyle it’s clear - the more calories we spend, the more effective weight loss. Although here, too, Mikhail Ginzburg emphasizes weight loss as health improvement, and excessive loads are in no way applicable to achieving your goals. During training, it is very important to monitor your well-being, breathing and pulse. The intensity of the load is chosen optimally if the pulse rate is within 110-120 beats per minute, breathing is free and even, and the body does not experience fatigue. A good indicator of a well-chosen workout is the ability to maintain a casual conversation while doing the exercises.

Scientists in the field of weight loss have conducted several studies on the effect of sleep on a person’s weight, and they have shown striking results - all other things being equal, the effect of weight loss and the absence of weight gain was most noticeable in individuals who had full and prolonged sleep. On the contrary, the absence of this condition led to overeating and decreased physical activity, and, as a result, weight gain.

Duration of ideal weight loss

The general course from the beginning of the transition to a low-fat diet, through a period of intensive weight loss and to normalization of body weight should be at least three months. In general, Mikhail Ginzburg does not highlight the concept of when to use an ideal diet, since each organism is individual, and the transitions between weight loss steps are very different for everyone. The main rule is that you cannot step over stages or shorten them if the body is not yet ready for this.

You can choose the right time to start the next step by carefully listening to your body - the nutrition of this stage is already becoming habitual, there is no desire to “break out”, and physical activity brings pleasure. If these parameters are met, it’s time to move on.

Approximate diet at stages

The low-fat step involves limiting the consumption of fatty meats, lard and oils. Preference is given to lean varieties of fish and meat. It is advisable to consume foods containing complex carbohydrates - cereals, pasta, and dairy products. Be sure to eat vegetables and fruits. This stage does not exclude sweets - however, it is best to use low-fat varieties - marshmallows, marmalade, marshmallows. Eating at least four times a day.

The active weight loss step involves additional restriction of carbohydrates, and sweets are completely excluded. The menu includes a mixture of low-fat cottage cheese and fruit, which must be consumed every day. The daily diet includes vegetables and fruits in their various forms, boiled meat, and fish.

The stage of introducing fasting days involves returning to a low-fat diet according to the first step, but with the introduction of fairly strict restrictions for two days a week. During these periods, you should consume a mixture of cottage cheese and fruits, raw vegetables and natural juices. You can drink tea or coffee (without sugar) in any quantity.

And most importantly, notes Mikhail Ginzburg, the body should not feel discomfort - performance is maintained, thoughts are clear, and the desire to normalize body weight does not disappear anywhere! To comply with these conditions, you need to set realistic goals for yourself, and understand that losing 10 kilograms in a month without harming your health is impossible, but gradually losing 3-4 kg of weight is an entirely achievable result.

Description of stages

Mikhail Ginzburg's diet involves several modes and stages, for each of which he offers an approximate menu and gives useful recommendations.

Maintenance mode

Stage 1. Low fat

1. Reduce your daily fat intake to 20 g per day.
2. We eat almost everything (except for very fatty foods and alcohol), but gradually reducing the size of our usual portions.
3. We are trying to implement 10 “wonderful” rules into life.

Sample menu for stage I:

Stage 2. Pulse

Entry into the diet (stage I) is completed. Now comes the phase of active weight loss (we are finally starting to go down one step on the Ginzburg ladder):

1. We exclude sweets and simple carbohydrates.
2. We consume as much fruit as possible (preferably seasonal).
3. We include weight loss cocktails on the menu.

Sample menu for stage II:

Unloading mode

Fasting afternoons are held 2 times a week. For the first 2 weeks they need to be kept on a gentle regimen, and then you can switch to a full-fledged hunger strike.

Sample menu for a fasting afternoon (gentle mode):

Sample menu for a fasting afternoon with Doctor Slim products:

The duration of the diet is determined individually, but approximate periods may be as follows:

• Stage I of the maintenance regime - from 2 weeks to 1 month;
• Stage II of the maintenance regime without fasting afternoons - from 2 weeks to 1 month;
• alternating unloading and maintenance regimens - from 1 to 2 months, until weight normalizes.

After 3 months of the diet, you should temporarily (at least 3-4 weeks) switch to a normal diet to make up for the fat deficiency, and then you can repeat the weight loss scheme again.

Who can use the pulse diet?

Since Mikhail Ginzburg’s diet does not provide for strict dietary restrictions, losing weight with this technique is accessible to a very wide range of people. Thus, pregnancy and breastfeeding are not contraindications to its use. Gentle weight loss methods and a diet that fully covers the body’s nutritional needs will only improve the well-being and sleep of these categories of women.

However, despite all the advantages of this method of losing weight, it is undesirable to start eating according to this method for people suffering from diseases of the gastrointestinal tract or having food allergies without consulting with specialists. Therefore, when starting to lose weight using this method, you need to consult a therapist and nutritionist.