The 5 scoop diet is ideal for people who want to lose weight without major changes in their usual menu. This principle of nutrition is one of the interpretations of the idea of fractional nutrition, which is also known as crazing (from the English. Crazing – pinching grass).
The – comparing their eating behavior with the natural habits of animals that often eat food, but in small portions. Diet 5 spoons – a great option for those whose weight gain is associated with overeating and inability to control their portions.
Later in the article we will look at:
- basic rules and benefits of the 5 scoop diet;
- what “can” and that “cannot” with a diet of 5 spoons;
- basic rules and benefits of the 5 scoop diet.
Diet 5 spoons: basic principles and menu
According to nutritionists, the optimal serving size – 150-200 grams, which approximately corresponds to the volume of the fist. People who are overweight eat much more at one meal, for this reason their stomach is stretched. In this case, a short-term diet is unable to help reduce the volume of the stomach and when switching to a normal diet, the feeling of hunger, which is associated with a feeling of empty stomach, will continue to haunt a person who wants to lose weight.
Read more: Lose 4-8kg in a week: Mayo Clinic Diet
Therefore, as long as the stomach does not decrease in size, getting rid of excess weight is almost impossible.
Here, a 5-spoon diet will come to the rescue, which helps to reduce the volume of the stomach.
The peculiarity of the diet is the minimum number of restrictions, and a clear schedule for eating. By following all the rules of nutrition, you can get rid of 5-20 kg (depending on the duration of the diet).
Basic Rules and Benefits of the 5 Scoop Diet
When following a 5 spoon diet, the following rules should be followed:
Rule #1. The amount of food for one meal should not exceed 5 tablespoons.
Rule #2. Breaks between meals should be at least three hours.
Rule #3. Subject to the first two rules, you can eat at any time of the day.
- Rule #4. The menu can consist of any products.
- Rule #5. Avoid industrial sauces and marinades, pickles and spicy foods.
- Rule #6. Strictly banned carbonated water and drinks containing sugar.
- Rule #7. Tea and coffee can be consumed without any restrictions while following such a diet.
- Rule #8. Fried foods and convenience foods should be avoided.
Important to know: Get your blood sugar under control
It should be borne in mind that tablespoons are different and in order to measure the right amount of food, you can probably just focus on the weight of the dish, which should not exceed 150-200 grams. Also, as a measuring device, you can use a faceted glass – 1 serving – it's about half a cup. But here you should also focus on your needs and determine the size of the meal that will not be a variation of a starvation ration. Your goal – learn to eat less food, but not starve yourself.
Among the benefits of the 5 scoop diet are:
- lack of constant feeling of hunger;
- normalization of blood sugar levels;
- improved nutrient absorption;
- restoration of normal stomach size.
What “can” and that “cannot” with a diet of 5 spoons
Although there are no major restrictions on this diet, attention should still be paid to the careful preparation of the menu.
Baking and sweets can give a lot of pleasure and joy, but using such products, you in no way contribute to the loss of excess weight. Foods rich in sugars and starches make us feel hungry again after a very short time. Obviously, 5 tablespoons of peanut butter for lunch – not the best solution. You should also be careful with fruits, because the combination of acids and fructose in their composition can be a serious test for the body while dieting.
Non-starchy vegetables, legumes, whole grain cereals, and unsweetened fruits will keep you full for longer as they contain fluid and fiber.
Learn more: 50 Shades of Sugar What Sugar Really Brings
Vegetable and animal fats on the menu help to speed up the absorption of food by 1-3 hours. Therefore, be sure to add a spoonful of flaxseed or olive oil to salads.
However, not all fats are healthy – avoid trans fats and hydrogenated fats.
Protein food is an essential component of any diet, as foods rich in this component give a feeling of satiety for a long time.
Sample diet menu 5 spoons
8:00 – oatmeal with berries and butter, a cup of coffee;
11:00 – tomato, banana or small apple;
14:00 – baked chicken breast or stew portion;
17:00 – vegetable salad with linseed or olive oil;
20:00 – cottage cheese.
Despite the absolute safety of this diet, it should still be avoided in certain cases. Such principles of nutrition are not suitable for pregnant and lactating women, as well as people suffering from chronic diseases.
Learn more: Dr. Ornish's Diet: Proper nutrition can even change genes
When following the 5-scoop diet, don't forget to drink more water, because lack of fluid in the body is often mistakenly perceived as hunger. To reward your progress, treat yourself to your favorite dessert once a week at one of your meals.
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