Kremlin diet: Lose weight by summer with "Komsomolskaya Pravda"! Evgeny Chernykh

The Kremlin diet, which at the beginning of this century put under its banner a multimillion-dollar "army" of people who had previously tried to lose weight without much success using various methods of weight correction, is one of the modifications of high-protein and low-carbohydrate diets based on a physiological phenomenon known as ketosis ... Such a state in the human body arises as a result of a constant carbohydrate deficiency, and hence energy hunger, which rebuilds to use its own fat reserves as an energy source. Simply put, eating predominantly foods with a high content of proteins (the main components of muscle mass) to the detriment of meals with a rich concentration of carbohydrates (the main ingredients of body fat) forces the human body to convert previously accumulated extra pounds into energy, which is accompanied by weight loss.

According to numerous testimonies, keeping the "Kremlin" for a week helps to reduce weight by 4-6 kilograms, and adherence to this nutritional regimen for a month can lighten the body by 10-12 kilograms.

History of origin

Due to its continuing popularity and rather pretentious name, the Kremlin diet, from the very beginning of its appearance in a number of methods for losing weight, began to acquire a lot of idle fictions regarding its origin as an independent dietary regimen.

For example, Wikipedia lists "Kremlin" to the Russian counterparts of the world famous with an exorbitantly expanded list of food acceptable for eating, designed for the national mentality (sausage, mayonnaise, cutlets, alcohol, etc.). Other sources position it as a variation of the equally famous one, which is based on the same principle of significantly reducing the intake of carbohydrates in the body against the background of an increase in the proportion of proteins and unlimited consumption of fats. Third information resources give the primacy of the creation of this diet in the hands of ghostly and downright "Classified" nutritionists, who in the past developed it specifically for the party elite of the USSR, in honor of which it allegedly got its loud name.

In fact, by the fact of its appearance, this diet, a little later, went to the people as , owes to the observer of the popular print publication in the post-Soviet space “ TVNZ» Evgeniya Chernykh, who since November 2004 on the pages of this newspaper for the first time began to describe his own experiment on losing weight using a similar technique. According to the journalist himself, he was pushed to such a step by his health, which was shaken due to excess weight, and a certain paradoxical, in his own opinion, dietary regime, which came to him from a distant relative, who claimed that this was the notorious American Astronaut Diet , thanks to which the leadership of the current Kremlin is effectively losing weight. By the way, at about the same time, the version of your weight loss was on American Astronaut Diet voiced by the then mayor of Moscow Yuri Luzhkov, and some other information, occasionally leaking into the press, confirmed the existence of a previously unknown but very effective method of weight correction, widespread only in government circles.

Having on hand several sheets of paper containing a table of products in cu (conventional units) and instructions for observing the regime, as well as seeing in front of him a significantly thinner and even rejuvenated relative, Evgeny Chernykh had an idea to try this diet on himself, while narrating about the course of such an experiment from the pages of the newspaper "TVNZ"... After consultation with an academician-cardiac surgeon and an inveterate adherent of low-carb nutrition Leo Bockeria and a frank conversation with the press secretary Luzhkov who confirmed the well-being of the mayor, editors "Komsomolskaya Pravda" approved the conduct of such a journalistic study, which in fact laid the foundation for the spread of this diet among ordinary citizens of Russia.

Having previously convinced himself from his own experience that such weight loss is really effective and relatively safe, the journalist initiated a long-term experiment to transform his body. Gradually going through all the stages of this at that time still anonymous, Evgeny Chernykh compiled detailed reports on his own weight loss results, which were published every Saturday in "Komsomolskaya Pravda"... Soon, a huge number of subscribers to this newspaper, who also wanted to lose weight, joined this dietary marathon, sharing personal successes or failures, recipes for low-carb meals, additional physical exercises for a slim figure and other moments and observations related to the process of such weight loss. Very quickly, the individual experiment of Evgeny Chernykh grew into a general passion for such nutrition, both for women and men, many of whom really managed to achieve tangible results in the fight against excessive body weight. According to some data, it was by analogy with the print publication, which first published such a method of losing weight, that the people began to call it at the beginning "Komsomolskaya diet", and a little later and "Kremlin diet".

The book "Kremlin diet" by Evgeny Chernykh

Already in 2006, the book by Evgeny Chernykh was published "Kremlin diet", in which he, step by step, revealed the very essence of this method of weight correction, based on calculating the intake of carbohydrates, estimated in arbitrary units or points, and gave recommendations on its observance. In his book, the author described everything about the Kremlin diet for weight loss in a very accessible way and explained to the readers how to start their journey to rejuvenating the body, how many points per day can be consumed at various stages of the diet, what can be eaten during their observance and how to lose weight most effectively. Also in the printed work of Yevgeny Chernykh, there is a detailed table of points (cu) corresponding to the carbohydrate content of a particular food or dish, and an approximate menu of the Kremlin diet for every day, on the basis of which you can draw up your own nutritional plan. In addition, on the pages of his own essay, the author provides exhaustive answers to many frequently asked questions, for example: what to eat during fasting, why weight does not go away, to what extent can you lose weight, and honestly talks about the contraindications and possible harm of this method of losing weight.

Naturally, within the framework of a single article, it is not possible to repeat the entire work of Yevgeny Chernykh in full, however, it is quite possible to convey the general principles of losing weight at the Kremlin, describe in detail all stages of the diet and draw up a table of an approximate menu for a week, which can be seen after reading this text to the end.

The mechanism of action of the Kremlin diet

As mentioned earlier, the basic principle of this diet is a very strict limitation of the consumption of meals that include carbohydrates and their replacement by foods rich in protein (mainly) and fat (to a lesser extent). Such a shift in the nutritious diet towards protein foods quickly enough leads to a change in metabolic processes in the human body and forces it, first of all, to stop creating new fat reserves, and secondly, to start converting old fat deposits into energy, accumulated during the period of excessive consumption of sugar-containing products. ...

The main tool of a person losing weight with the help of the Kremlin diet will be the previously created and long-known table of products, in which opposite each of them there is a certain number (point / point), also often called a conventional unit (cu), corresponding to the number of products in this the product is carbohydrates (not calories). It should be remembered that the data on the carbohydrate content are given in the table for 100 grams of a particular food, and one y. That is, (point / point) is equal to 1 gram of carbohydrates (for example, "Potatoes - 16" means that 100 grams of this vegetable contains 16 grams of carbohydrates).

Having familiarized yourself with the above table in detail, you can individually create a daily menu from its products in accordance with the required result and depending on the observed stage of the "Kremlin". The main thing is to remember that for most people with average physical activity, the use of 40 cu. per day leads to weight loss, eating 40-60 cu. That is, it keeps weight in a stable state per day, and food with absorption of more than 60 cu per day. at 24 hours is accompanied by a gain in body weight.

In addition to the fixed table of points, the regime of the Kremlin diet allows the use of ready-made food products or meals purchased in stores in the menu. In this case, you should carefully study the information on the nutritional value of 100 grams of such a product, indicated by its manufacturer on the main package, and isolate for yourself the quantitative content of carbohydrates in it. For example, if the label contains indications of the presence of 10 grams (10 cu.) Of carbohydrates in 100 grams of the product, and it itself weighs 200 grams (20 cu. days of the first stage of the "Kremlin". A significant disadvantage when buying factory-made finished products (yoghurts, juices, sauces, etc.) for the Kremlin diet is the need to track the possible inclusion of hidden sugar in them, which some unscrupulous manufacturers simply do not indicate on the label. An excellent assistant in this matter will be Internet carbohydrate calculators, which already contain verified information on the energy value of a particular product or dish.

To facilitate the calculation of the carbohydrate part in a particular product, you can use the following online calculators the Kremlin diet, having previously filled in all the relevant fields with the necessary data:

In turn, when calculating the carbohydrate component of your own menu for every day, you should not discount the content of others in its dishes. macronutrients (proteins / fats), estimated by the table at 0 points (meat, eggs, fish, poultry, vegetable oil, etc.). It should be remembered that such an assessment of these products speaks only of the absence of carbohydrates in them, and does not serve as a recommendation for using them in kilograms. The optimal one-time portion of meat will be its piece in thickness and length commensurate with the palm of the one who is losing weight, and the amount of vegetable oil added to various dishes should ideally not exceed the volume of a tablespoon.

Similar recommendations will be relevant for lovers of intoxicating drinks, who, in principle, are not prohibited from drinking alcohol by the "Kremlin". This absence of a ban on alcohol should not be taken as a call for its indefatigable and constant use. The maximum allowable number of zeros in the plan. That is, alcoholic drinks per day can correspond to a glass of dry wine or a glass of vodka. You will have to exclude beer, low alcohol and other liquids, including carbohydrates from your diet.

The basic principles of the "Kremlin"

For high efficiency of losing weight on the Kremlin diet, you should strictly adhere to the following rules:

Before starting the diet, you should definitely make sure that you have no contraindications to adherence to it, for which you need to undergo a full examination of your own health condition and pass all the relevant tests.
It is imperative to clearly identify the ultimate goal of losing weight and prepare for limiting the usual nutritious diet.
Such a dietary technique does not recognize laziness and requires daily scrupulous counting of the consumed cu. (points) equal to the amount of carbohydrates in grams, and their strict limitation in accordance with the observed stage of the diet.
It is imperative to remove sugar from the menu of any stage of the "Kremlin", as well as all products / dishes containing it.
Throughout this diet, preference should be given to high-protein foods of natural origin or high-quality factory products, the composition of which is beyond doubt.
When taking permitted food, you should control its amount, as overeating will stretch the stomach and slow down the metabolism.
At the same time, starving on the Kremlin diet is also prohibited (it is better to eat a few permitted foods at night than to provoke your body into a hungry ).
Throughout the entire process of losing weight, one should adhere to an abundant drinking regime, which includes, as a basis, filtered water in a minimum daily volume of 1.5 liters, as well as various decoctions (rosehip, ginger).
All meat dishes should ideally be complemented with a side dish of non-starchy vegetables and herbs or unsweetened fruits.
While maintaining a diet, it will not be superfluous to receive multivitamins capable of maintaining the functionality of the body at a high level.
Before observing the full dietary cycle, one should evaluate one's own strengths and readiness for a long process of losing weight by drawing up a trial menu of the Kremlin diet for 10 days or at least a week.

Stages of the Kremlin diet

The full cycle of the Kremlin diet includes four successive stages of different lengths, which, in order to achieve the set goal of losing weight, must go through from beginning to end, adhering to all their rules for limiting the use of both the foodstuffs themselves and the carbohydrate points assigned to them by the table of carbohydrate points (i.e. .).

Stage one (Entry)

The duration of the first stage of the "Kremlin", as a rule, is 14 days, during which the body of a person who has begun to lose weight must adapt to the altered nutritional regimen and switch its own to extract energy from previously accumulated fat reserves. At the first stage, the consumption rate of carbohydrate points is limited to 20 cu. That is, a day, and the menu for 2 weeks is formed mainly from products with a high content of proteins and fats.

It is necessary to completely remove all sugar-containing and high-carbohydrate products from the nutritional diet. Use fresh herbs and non-starchy vegetables as a side dish with meat / fish dishes. Eat mostly eggs and cheese (including cottage cheese) for breakfast, and snack mostly on nuts and dairy products. For the first week, forget about coffee and do not allow yourself to drink alcohol for 14 days (such liquids stimulate appetite).

The diet of the first stage can be normal and include 3 daily meals (as many as possible). The size of the meals consumed should, on the one hand, saturate the body, and on the other, prevent it from overeating. You need to drink a lot (about 2 liters) and slowly. If you do, increase the amount of fiber-rich plant foods (flaxseed, cabbage) consumed. Try to diversify the Kremlin diet menu as much as possible. Alternate between different types of meat and fish, experiment with recipes for side dishes. This will make it much easier to transfer the most difficult psychologically initial stage of the diet. Start taking multivitamin drugs, having previously consulted about their composition with your doctor.

Depending on the initial body weight and the rate of metabolic restructuring during the first stage of the "Kremlin", you can lose from 2 to 10 kilograms.

Stage two (Definition)

The main goal of the second stage of the Kremlin's weight loss system is to determine the individual amount of daily carbohydrate intake by trial and error, which will not interfere with further weight loss. Typically, this process takes a month and a half, but in some cases it can take a longer period of time. From the first day of the second stage, the carbohydrate diet of the diet should be gradually and very carefully expanded due to previously prohibited foods. Each subsequent week, it is allowed to add no more than 3-5 grams of carbohydrates to your own menu until the recommended rate of 40 cu is reached. e.

At this stage, your menu can be supplemented with various berries, seeds, fruits and freshly squeezed juices, as well as the portioned amount of vegetables, nuts and dairy products can be increased. Any sugars and starchy foods, as before, are prohibited. Occasionally, it is allowed to pamper yourself with a glass of intoxicating drinks with zero or close to it carbohydrate content. Weight indicators should be monitored daily, and if an increase is detected, the consumption of carbohydrate points should be immediately reduced until a return to the Kremlin diet menu by 20 cu. e.

At this stage, you should start to gradually increase your usual physical activity, which will speed up the process of losing weight and will allow you to increase the consumption of carbohydrate foods. At the same time, it is recommended to pass repeated tests and be examined by your doctor. The results obtained will tell you the degree of influence of the diet on the state of health and will help determine the possibility of its further passage. You can proceed to the next stage when 3-5 kilograms remain before the goal of losing weight.

Stage three (anchoring)

At the third stage of the "Kremlin", individual in terms of duration, you need to set for yourself the upper limit of carbohydrate food intake, which allows the body to keep body mass indicators at the same level. To do this, you can slightly increase the rate of carbohydrate addition by adding 10 cu per week. That is, until the end of the process of weight loss. After that, you should temporarily reduce the consumption of u. That is, returning to the observance of the menu of the previous step. Weekly continuing to increase the carbohydrate component of the diet by about 3-5 cu. That is, it is necessary to re-achieve the situation of slowing down the weight loss and wait until it stops completely. The daily carbohydrate norm found in this way will correspond to the individual limit, without exceeding which it will be possible to maintain its own body weight in a stable state. In the future, if this rate of carbohydrates is exceeded, the weight will increase, and if it decreases, it will decrease.

The nutritional regimen of the third stage is, in principle, similar to the previous one. The menu, as before, is based on meat and fish dishes, and the carbohydrate component is represented mainly by vegetables and fruits. In addition, it is allowed to supplement the diet with legumes, as well as a small amount of rye bread and some cereal products. By increasing consumption That is, try to add one specific carbohydrate product to your menu every few days. Such a gradual expansion of the diet will make it possible to identify precisely those foods that individually negatively affect a particular organism, retaining fluid in it, increasing appetite, slowing down weight loss, etc.

To increase the reached upper limit of carbohydrate intake, physical activity should be expanded. A high degree of physical activity will help burn carbohydrates, which will automatically increase their dietary intake. For people constantly and intensively involved in sports, the carbohydrate limit can be about 80-100 USD. per day. The transition to the fourth stage is carried out when the personally established goal of weight loss is achieved.

Stage four (Hold)

Having achieved the desired result of losing weight, you can proceed to the last stage of the "Kremlin", in fact, continuing for the rest of your life. At this stage, you need to focus all your attention on keeping your own weight within the previously set goal and not letting it fluctuate by more than 1-2 kilograms. Low-carbohydrate diet with an established daily rate of y. e. is obliged to transform into a way of life.

The food set of this stage for a lifetime should consist of the most natural and rich in nutrients, among which proteins and fats are still the main ones. For carbohydrate foods, give preference to fresh vegetables, nuts, fruits / berries and seeds. Dried fruits, sprouted grains, dairy and whole grain products will also have a positive effect on the body.

Avoid eating individually unhealthy foods that were identified in the previous step, and do not allow yourself to again be led by past eating habits. Remember to do daily exercise, especially since a low-carb diet in itself increases energy and desire for activity.

Allowed Products

It is necessary to compose the daily menu of the "Kremlin" based on the rules of the maximum permissible consumption of c.u. phase of the diet followed by using an existing food table or online food calculators.

Stage one (Entry)

At this stage, the nutritional diet should be composed primarily of:

meat of any domestic animals and game;
all kinds of poultry and their eggs;
any fish and seafood;
natural cheeses and cottage cheese;
homemade sausage products or from trusted manufacturers.

As an addition to meat dishes, it is allowed to use:

various greens and non-starchy vegetables;
milk drinks;
some nuts;
oils and fats of vegetable and animal origin.

Stage two (Definition)

During this period, in the previous menu, you can enter:

various berries;
seeds;
some fruits;
freshly squeezed juices.

It is also acceptable to increase the consumption of vegetables, nuts and dairy products.

Stage three (anchoring)

During the third stage, you can gradually supplement your diet:

moderately sweet fruits;
more starchy vegetables;
legumes;
some cereal products;
a little rye bread.

Stage four (Hold)

The menu of the last stage, in principle, can include any products that allow maintaining the weight indicators at the same level. Your own daily diet must be formed taking into account the clarified threshold for carbohydrate food intake, while still giving preference to protein foods.

Approved Products Table

	Proteins, g	Fat, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
leek	2,0	0,0	8,2	33
onion	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
squash	0,6	0,1	4,3	19
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
Dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
apricots	0,9	0,1	10,8	41
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
tangerines	0,8	0,2	7,5	33
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
blackberry	2,0	0,0	6,4	31
Strawberry	0,8	0,4	7,5	41
raspberries	0,8	0,5	8,3	46
blueberry	1,1	0,4	7,6	44
Mushrooms
fresh porcini mushrooms	3,7	1,7	1,1	34
fresh champignons	4,3	1,0	1,0	27
fresh milk mushrooms	1,8	0,5	0,8	16
chanterelles fresh	1,6	1,1	2,2	20
fresh oyster mushrooms	2,5	0,5	6,2	34
russula fresh	1,7	0,3	1,4	17
fresh mushrooms	1,9	0,8	2,7	17
Nuts and dried fruits
walnuts	15,2	65,2	7,0	654
Pine nuts	11,6	61,0	19,3	673
almond	18,6	57,7	16,2	645
hazel nuts	13,1	62,6	9,3	653
flax seeds	18,3	42,2	28,9	534
pumpkin seeds	24,5	45,8	4,7	556
Raw materials and seasonings
Carnation	6,0	20,1	27,0	323
coriander	1,5	0,0	5,0	25
mayonnaise	2,4	67,0	3,9	627
ground black pepper	10,4	3,3	38,7	251
salt	0,0	0,0	0,0	-
mushroom sauce	1,2	4,8	6,2	82
pesto sauce	5,0	45,0	6,0	454
soy sauce	3,5	0,0	11,0	58
caraway	19,8	14,6	11,9	333
sage	3,7	0,4	8,0	49
Dairy products
pasteurized milk	2,8	3,2	4,7	58
baked milk	3,0	6,0	4,7	84
kefir	3,4	2,0	4,7	51
cream	2,8	20,0	3,7	205
fermented baked milk	2,8	4,0	4,2	67
curdled milk	2,9	2,5	4,1	53
acidophilus	2,8	3,2	3,8	57
yogurt	4,3	2,0	6,2	60
Cheese and curd
Adyghe cheese	18,5	14,0	0,0	240
biysk cheese	24,2	29,9	0,0	371
feta cheese (made from cow's milk)	17,9	20,1	0,0	260
Dutch cheese	26,0	26,8	0,0	352
homemade cheese	12,7	5,0	4,0	113
Kostroma cheese	25,2	26,3	0,0	345
Poshekhonsky cheese	26,0	26,5	0,0	350
Russian cheese	24,1	29,5	0,3	363
sulguni cheese	20,0	24,0	0,0	290
cheddar cheese	23,0	32,0	0,0	392
Yaroslavl cheese	26,2	26,6	0,0	350
cottage cheese	17,2	5,0	1,8	121
Meat products
pork	16,0	21,6	0,0	259
Salo	2,4	89,0	0,0	797
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
mutton	15,6	16,3	0,0	209
rabbit	21,0	8,0	0,0	156
venison	19,5	8,5	0,0	154
lamb	16,2	14,1	0,0	192
bacon	23,0	45,0	0,0	500
ham	22,6	20,9	0,0	279
cutlets	16,6	20,0	11,8	282
entrecote	27,3	31,2	1,7	396
steak	27,8	29,6	1,7	384
Sausages
boiled sausage	13,7	22,8	0,0	260
w / smoked sausage	28,2	27,5	0,0	360
p / smoked sausage	16,2	44,6	0,0	466
sausage with / dried	24,1	38,3	1,0	455
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
hen	16,0	14,0	0,0	190
Turkey	19,2	0,7	0,0	84
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
quail	18,2	17,3	0,4	230
pheasant	18,0	20,0	0,5	254
guinea fowl	20,6	2,5	0,0	110
Eggs
omelette	9,6	15,4	1,9	184
fried egg	11,9	15,3	0,7	192
chicken eggs	12,7	10,9	0,7	157
goose eggs	13,9	13,3	1,4	185
turkey eggs	13,1	11,7	0,7	165
quail eggs	11,9	13,1	0,6	168
duck eggs	13,3	14,5	0,1	185
Fish and seafood
anchovy atlantic	20,1	6,1	0,0	135
red mullet (sultanka)	19,4	3,8	0,0	117
goby	17,5	2,0	0,0	88
pink salmon	20,5	6,5	0,0	142
dorado	18,0	3,0	0,0	96
Red caviar	32,0	15,0	0,0	263
black caviar	28,0	9,7	0,0	203
squid	21,2	2,8	2,0	122
flounder	16,5	1,8	0,0	83
crucian carp	17,7	1,8	0,0	87
carp	16,0	5,3	0,0	112
crab meat	6,0	1,0	10,0	73
shrimps	22,0	1,0	0,0	97
bream	17,1	4,1	0,0	105
lobster	18,8	0,9	0,5	90
salmon	19,8	6,3	0,0	142
mussels	9,1	1,5	0,0	50
pollock	15,9	0,9	0,0	72
capelin	13,4	11,5	0,0	157
sea bass	15,3	1,5	0,0	79
river perch	18,5	0,9	0,0	82
blue whiting	16,1	0,9	-	72
sardine	20,6	9,6	-	169
herring	16,3	10,7	-	161
salmon	21,6	6,0	-	140
zander	19,2	0,7	-	84
cod	17,7	0,7	-	78
tuna	23,0	1,0	-	101
acne	14,5	30,5	-	332
trout	19,2	2,1	-	97
hake	16,6	2,2	0,0	86
Pike	18,4	0,8	-	82
Oils and fats
vegetable oil	0,0	99,0	0,0	899
butter	0,5	82,5	0,8	748
animal fat	0,0	99,7	0,0	897
fish oil	0,0	100,0	0,0	902
Alcoholic beverages
brandy	0,0	0,0	0,5	225
dry white wine	0,1	0,0	0,6	66
dry red wine	0,2	0,0	0,3	68
whiskey	0,0	0,0	0,4	235
vodka	0,0	0,0	0,1	235
gin	0,0	0,0	0,0	220
cognac	0,0	0,0	0,1	239
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
coffee	0,2	0,0	0,3	2
green tea	0,0	0,0	0,0	-
black tea	20,0	5,1	6,9	152
Juices and compotes
apricot juice	0,9	0,1	9,0	38
Orange juice	0,9	0,2	8,1	36
lemon juice	0,9	0,1	3,0	16
Apple juice	0,4	0,4	9,8	42

Fully or partially limited products

When going through all the stages of the "Kremlin" until the goal of losing weight is achieved, you should abandon:

sugar and all kinds of products containing it;
food from fast foods and dubious cafes / restaurants;
any pastries and sweets;
all flour products;
packaged and bottled drinks;
factory sauces, ketchups, etc.;
canned food with an unclear composition;
very sweet fruits;
any other foods high in carbohydrates.

Prohibited Products Table

	Proteins, g	Fat, g	Carbohydrates, g	Calories, kcal
Nuts and dried fruits
dried pears	2,3	0,6	62,6	249
raisin	2,9	0,6	66,0	264
dried figs	3,1	0,8	57,9	257
dried apricots	5,2	0,3	51,0	215
dried peach	3,0	0,4	57,7	254
dried apricots	5,0	0,4	50,6	213
dates	2,5	0,5	69,2	274
prunes	2,3	0,7	57,5	231
dried apples	2,2	0,1	59,0	231
Snacks
potato chips	5,5	30,0	53,0	520
fruit chips	3,2	0,0	78,1	350
popcorn caramel	5,3	8,7	76,1	401
cheese popcorn	5,8	30,8	50,1	506
Cereals and cereals
buckwheat	4,5	2,3	25,0	132
semolina	3,0	3,2	15,3	98
oatmeal	3,2	4,1	14,2	102
bulgur	12,3	1,3	57,6	342
millet porridge	4,7	1,1	26,1	135
rice	6,7	0,7	78,9	344
barley porridge	11,5	2,0	65,8	310
Flour and pasta
wheat flour	9,2	1,2	74,9	342
pancake flour	10,1	1,8	69,7	336
pasta	10,4	1,1	69,7	337
noodles	12,0	3,7	60,1	322
ravioli	15,5	8,0	29,7	245
spaghetti	10,4	1,1	71,5	344
paste	10,0	1,1	71,5	344
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
baguette	7,5	2,9	51,4	262
loaf	7,5	2,9	50,9	264
bagels	16,0	1,0	70,0	336
buns	7,2	6,2	51,0	317
pita	8,1	0,7	57,1	274
donuts	5,8	3,9	41,9	215
donut	5,6	13,0	38,8	296
bagel	7,9	10,8	57,2	357
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
ganache	4,9	34,5	52,5	542
jam	0,3	0,1	56,0	238
marshmallow	0,8	0,0	78,5	304
candies	4,3	19,8	67,5	453
confiture	0,9	0,2	40,3	183
paste	0,5	0,0	80,8	310
biscuits	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
gingerbread	5,8	6,5	71,6	364
juicer	10,1	8,8	40,5	274
dough	7,9	1,4	50,6	234
halva	11,6	29,7	54,0	523
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
vanillin	0,1	0,1	12,7	288
ketchup	1,8	1,0	22,2	93
corn starch	1,0	0,6	85,2	329
honey	0,8	0,0	81,5	329
syrup	0,0	0,3	78,3	296
sugar	0,0	0,0	99,7	398
tomato paste	5,6	1,5	16,7	92
fructose	0,0	0,0	99,8	399
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
lemonade	0,0	0,0	6,4	26
mirinda	0,0	0,0	7,5	31
pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
fanta	0,0	0,0	11,7	48
Juices and compotes
pineapple nectar	0,1	0,0	12,9	54
orange nectar	0,3	0,0	10,1	43
cherry nectar	0,1	0,0	12,0	50
peach nectar	0,2	0,0	9,0	38
apple nectar	0,1	0,0	10,0	41
* data are indicated per 100 g of product

Menu of the Kremlin diet for weight loss

First of all, for the formation of the "Kremlin" menu, accurate gram scales will be needed, with the help of which it will be necessary to measure the portioned amount of carbohydrate products. Using the above table, you can, in principle, compose the daily menu in accordance with your food preferences, by and large paying attention only to the points (cu) assigned to a particular product. It should be remembered that each stage of weight loss requires its own restriction on the intake of carbohydrates (20 USD / 40 USD / 60 USD) and try not to exceed their recommended rate.

As an example, below is a table of the menu of the initial stage of the diet for $ 20. for a week.

Monday ($ 20.3)

Tuesday ($ 20)

Wednesday ($ 19.5)

Thursday ($ 19.3)

Friday ($ 20)

Saturday ($ 20)

Sunday ($ 19.7)

Kremlin diet, recipes with points

Based on the list of acceptable foods, it is safe to say that throughout the Kremlin diet, you can eat quite fully and varied. At this time, the network has many recipes for ready-made dishes with a fully painted nutritional value, including first and second courses, salads, appetizers, pancakes, drinks and even desserts, which you can use to create your own menu.

Choosing a diet for yourself, you should pay special attention to the recipes for the first stage of the "Kremlin", since it was at this time that the strictest restriction on carbohydrate intake was established. In this case, it will be useful to double-check the carbohydrate yield of the recommended dish, taking into account the amount of cu. in 100 grams. Below you will find some reliable recipes for dishes under $ 20. with photos that you can safely prepare during the first 2 weeks of the diet.

Required Ingredients:

chicken leg - 1 pc.;
filtered water - 2 liters;
small carrots - 1 pc.;
egg - 1 pc.;
garlic - 1 tooth;
dill - a couple of branches;
salt / pepper to taste.

Dip the ham, which has been pre-chopped in several parts, into a saucepan with water and after boiling the water, cook it for about 15-20 minutes. Add the sliced carrots, minced garlic and all the spices to the saucepan and cook together for another 10 minutes. Turn off the heat and chop the hard-boiled chicken egg and dill into the soup.

This dish contains 1.4 cu. e. per 100 grams.

Required Ingredients:

low-fat pork - 1 kg;
lard - 100 g;
garlic - 10 teeth;
bay leaf - 3-5 pcs.;
salt / pepper to taste.

Peel the garlic and cut half of it into small wedges. Use the tip of a knife to make deep cuts over the entire surface of the meat and insert the garlic cloves into them. Pass the other half of the garlic through the garlic, mix with the pepper and rub a piece of pork with this mixture. Place the meat in a dish with a lid and place it in the refrigerator for 12-15 hours to marinate.

After this time, remove the pork from the refrigerator, transfer it to foil, and top with sliced lard. Roll the edges of the foil over and place the meat in the oven (180 ° C) for 20-30 minutes.

This dish contains 0.8 cu. e. per 100 grams.

Required Ingredients:

fish fillet - 400 g;
egg - 1 pc.;
vegetable oil - 1 tsp;
salt / pepper to taste.

Grind the fish fillet with a meat grinder. In the resulting minced meat, add all the spices, a raw egg and beat it with a whisk until a homogeneous fluffy mass is formed. Form small patties with wet hands, place them on the oiled steamer rack, place the lid on and cook for about 20 minutes.

This dish contains 0.1 cu. e. per 100 grams.

Kremlin "Mimosa"

Required Ingredients:

sardines in oil - 1 can;
cheddar cheese - 200 g;
egg - 2 pcs.;
mayonnaise - 2 tbsp. l;
salt / pepper to taste.

Boil the eggs hard-boiled and mash the whites and yolks with a fork. Do the same with the sardines taken out of the jar. Grate all the cheese on a medium grater. Lay the sardines, grated cheese, egg white and yolk on a plate in layers, alternately greasing each next layer of food with spiced mayonnaise.

This dish contains 0.3 cu. e. per 100 grams.

Spinach salad

Required Ingredients:

boiled sausage - 150 g;
Russian cheese - 150 g;
egg - 3 pcs.;
lettuce and spinach - 12 g each;
mayonnaise - 3 tbsp. l;
salt / pepper to taste.

Cut the sausage and cheese into approximately the same medium-sized pieces. Boil the eggs and cut them in the same way. Chop the herbs. Pour everything into one bowl, season with mayonnaise, add spices and mix well.

This dish contains 0.4 cu. e. per 100 grams.

In addition to the many recipes for "kremlevka" existing on the Internet, when drawing up the menu for this diet, you can use the table below, which already indicates the amount of conventional units. (carbohydrates) per 100 grams of a ready-made dish.

At breakdown

Due to a rather nourishing diet, situations of breaking off from the "Kremlin" happen quite rarely, but inveterate "sweet teeth" sometimes still succumb to old habits and eat some sugar-containing product. Such use of the ingredient most prohibited by the diet leads to a sharp jump in blood serum and violates an already established state ketosis in the body, which can negate all previous efforts to lose weight.

intestinal and stomach lesions;

Advantages and disadvantages

pros

Minuses

High efficiency of weight loss against the background of simple calculation of food points (cu).
The prevalence of dietary foods.
Sufficiently varied nutritious diet so that you do not feel hungry.
Possibility of self-compilation of a daily menu from your favorite products.
Normalization of metabolic processes in the last stages of the diet.
The ability to build muscle mass in the case of joining physical activity.
Preparing the body for further proper nutrition.

The need for daily monitoring of carbohydrates consumed in food.
Development risk ketoacidosis in case of prolonged passage of the first stages of the diet.
Constant high load on the kidneys and the entire urinary system.
The likelihood of an unpleasant odor from the oral cavity and digestive disorders (/), noted mainly at the beginning of the diet.
Heavy consumption that can provoke change.
Possible shortage of some minerals and / or.

When eating in cafes / restaurants

If you often need to eat in catering establishments, you should adhere to several rules for choosing dishes that will help not to violate the principles of the diet, namely:

Try to memorize the food and ready-to-eat tables in as much detail as possible.
Choose only completely familiar dishes from the restaurant menu.
Pay attention to the graph for the output of the dish in grams.
Eat meat and fish without sauces and marinades (sugar or starch is often added to such dressings).
When ordering vegetable salads, give preference to green vegetables seasoned with vegetable oil.
Drink only freshly squeezed juices prepared in your presence.
Avoid drinking large amounts of alcohol, as it increases appetite, lowers alertness, and often makes you feel permissive.

When stopping weight

To overcome the rather frequent phenomenon of "stagnation" in the process of losing weight that occurs at the second and third stages of the diet, it is necessary to consistently adhere to the following recommendations:

Eliminate recently added carbohydrate foods from your diet, it is possible that they individually inhibit the mechanism of weight loss.
Try increasing your non-alcoholic fluid intake.
Change your diet and start eating smaller meals more often.
For a while, give up any dairy products and fruits.
Pay attention to the composition of the consumed factory sausage products or replace it with another one.
Increase the intensity of your physical activity.
Examine your , since sometimes the problem of stopping weight loss is associated with its improper functioning.
Return to the first phase of the diet for a week.

Kremlin diet, reviews and results

The forums for losing weight on Internet resources, positioning themselves as the official sites of the Kremlin diet, are literally replete with positive reviews about this food system. People of different ages and with different weight data willingly share among themselves the results of their weight loss and gladly post their own transformed photos before and after meeting with the "Kremlin".

For many, this dietary technique has truly become a way of life, and its scorecard has become a reference book. Inveterate nutritionists experiment with exotic foods for this diet, compose new recipes for its every stage, offer special physical exercises to increase the effectiveness of weight loss and recommend that all their friends join their slender, literally and figuratively, rows.

Photo after a week at the "Kremlin"

However, not all reviews of those who have lost weight on the Kremlin diet are entirely positive. For example, the doctors' reviews on methods of weight correction, although they confirm their high effectiveness, converge on the negative impact of such nutrition on the functionality of the kidneys and heart.

That is why they warn people with pathologies of these organs against adhering to such weight loss methods and advise them to give preference to diets that are more balanced in macronutrients. It is also worth noting that for those who sat on the "Kremlin" in the past, repeated adherence to such a diet will no longer be so effective.

Photo after a month at the "Kremlin"

As another feedback on the effectiveness and safety of the Kremlin diet, you can watch the video below.

«… Together with my husband, we have been observing the "Kremlin" for the past 1.5 months. Both have lost a lot of weight. My husband has already got rid of 10 kg (even enviable), but so far I have lost only 4 kg. We eat quite differently, we do not get hung up on meat, we have excluded, by and large, only flour and sweet foods. There is no hunger at all. We can afford a little chocolate once a week. Our diet has become more complete, new snacks and salads have appeared in it. Add mayonnaise and soy sauce to them. It was difficult to calculate points only for the first 2 weeks, now everything is done automatically. At this time, I use no more than 60 cu per day. e., and the spouse is about $ 70. e. After a 20-day vacation, my husband was not recognized at work, they say that he even outwardly looked 5-7 years younger. He himself became much more active, stopped snoring at night and even stopped taking pills, which he had been taking from his back for 2 years before (the load on the spine decreased). Instead of vitamins, we lean on herbal teas. In general, try this diet yourself and you will not regret it.»;
«… For the first time I sustained the Kremlin diet 4 years ago, and that time in a year I lost weight from 75 kg to almost 58 kg. Then she got pregnant. Naturally, I didn't even think about diet at that time. After the baby was born, my weight reached the bar of 64-65 kg. Less than six months ago, I had a second birth, after which I gained another 15 kg. When the second child was 3 months old, I stopped breastfeeding and with a weight of 80 kg again sat down on the "Kremlin". This time the diet was much harder for me. Already at the beginning of the second stage, there was a breakdown. At first, she threw off as much as 5 kg in 15 days, but then fell off and the weight instantly returned. I had to start all over again. I have been sitting on the Kremlin again for the fourth week, until I was able to lose only 10 kg, and I really want to return to my volumes, which were before the first pregnancy. Well, everything here already depends on me, the main thing is the infusion, which means that everything will work out for me»;
«… I spent 1.5 months on the Kremlin diet. The initial stage turned out to be rather painful and unpleasant. I was constantly tired, so I even had to stop running in the morning and give up intensive work in the gym. True, the result of losing weight was obvious. Minus 5 kg in two weeks for my weight, in my opinion, is very good. At the second stage, I got used to the new diet a little, returned my favorite oatmeal to my diet, and life became more fun. After losing another 3 kg, I decided to stop there, because by and large it was enough for me with my head. I did not suffer from significant overweight. At the beginning of the diet I weighed 65 kg, now I weigh 57 kg. Previously, the waist was 64 cm, now it has become 61 cm.Today I try to maintain the achieved result through exercise and rejection of all sweets»;
«… Before the "Kremlin" I tried to sit on many diets, but only she really helped me lose weight. Indeed, there was a healthy and satisfying diet without any harm to my health, as well as a very good result, which has been preserved to this day. Restricting carbohydrates is a kind of sport for the body, which brings itself into the appropriate optimal shape. The food was satisfying, I did not experience any hunger, dizziness, or weakness. The menu every day included eggs, various meats and various cheeses, slightly diluted with vegetables and fruits. Maybe there is a negative effect on the kidneys, but for 2 months I did not feel it. But during this time I managed to throw off all the extra pounds completely and completely. The weight itself stopped losing weight when the body began to look attractive.»;
«… I adhered to this diet for a little more than a month and during this time I was able to get rid of 10 terribly annoying kilograms. The next 2 months for a diet became simply awful for me. During this time, I immediately gained 30 kilograms, which I never managed to lose over the next few years. As I was later explained, because of my own wrong approach to the Kremlin diet, I had a severe disruption in the hormonal system. To my great regret, this became clear after long examinations and constant visits to nutritionists and endocrinologists. All this was the result of insufficient consumption of vegetables, milk and fruits during the diet, which I almost completely abandoned. My advice to you is not to go on any diet without consulting a dietitian.».

Diet price

Due to a fairly wide selection of products that you can use at your own discretion when drawing up the menu for the Kremlin diet, the cost of observing it for one day varies greatly and can vary between 200-500 rubles.

Evgeny Chernykh

Kremlin diet

With deep gratitude to my colleagues from the newspaper "Komsomolskaya Pravda", who believed me and generously provided the pages of the most popular Russian publication for an unusual journalistic experiment with an unpredictable result in the fall of 2004.

Thanks to my mother, Ekaterina Kuzminichna, who worried all these months for her son losing weight in front of the whole country.

Thanks to my wife Valentina, who endured all my culinary "quirks", refusal from pancakes, dumplings and pies.

Special thanks to the readers of Komsomolskaya Pravda, who sincerely supported me from the first days of the experiment.

INVITATION

Hello my dear reader!

You, of course, have already heard a lot about the Kremlin diet, which is why you bought this book in the last hope of losing weight.

“The poured out weight. he is like a devil
He tenaciously keeps our organs under siege!
And it is also visible both from the front and from the back,
To make it disappear, overweight! "

This is how my favorite bard Yuri Vizbor sang back in Soviet times. Although then there was no obesity epidemic in our country. There were only the first symptoms.

I will try to justify your hopes, dear reader, I will help break the fat blockade, defeat the devil and maintain a new weight.

I am the same as you. Or maybe he was even fatter than you are now.

On November 6 last year, I pulled 99 kg. With a height of 178 cm. Consider a centner of "live weight"! By May, 82 remained on this diet. Exactly the same amount in me now, at the beginning of autumn. But by November I will try to get rid of another 5 kilograms.

So you are not alone. Let's lose weight together.

I will not urge you to "eat less", starve for weeks, pull tons of iron in the gym, run a marathon. You and I, buddy, don't need this. I won't even blame you for getting fat. I myself like it deliciously, instead of a barbell to raise an upcoming glass of wine for lunch or for sleep, and drive seven sweats not in a fashionable fitness center, but in a bathhouse under a birch broom or in another pleasant environment.

Are we to blame for the fact that today we are being sold absolutely not the kind of food that a normal person needs. That is why even children get fat right before our eyes. And what can we say about you and me!

And I am sincerely glad that you are joining the army of supporters of the Kremlin diet. On which today politicians and pop stars are losing weight, and most importantly, millions of ordinary citizens of Russia. Like you and me.

The main proof that our diet is what we need! - the fuss of book pirates. The publishers smelled "fried" and, lifting up their trousers, rushed after the "Komsomolskaya Pravda". Hastily rip it off from newspaper pages and rivet opuses of mysterious pseudo-nutritionists who have not sat on it for a day. Otherwise, how could a huge pie and other flour food appear on the cover of one book with the silhouette of the Kremlin (well, how can it be without it): "You can afford fried meat, pastries and red wine and all this with maximum benefit for your body." Bullshit! Just baking and pie will not benefit the body. Vice versa.

They also lie in another book about the most paradoxical diet in the world that “eating meat, fish, bacon, eggs, washing it down with vodka and dry wine, Moscow Mayor Yuri Luzhkov lost 15 kg! Complete nonsense! Yuri Mikhailovich has not taken a drop of alcohol in his mouth for many years.

I will not bother you with long arguments about proteins, fats and carbohydrates, calories, as is customary. I'd better teach you from the first pages how to lose weight. That's why you bought my book. I will try to give as much advice as possible. To support you, I will give the stories of other ordinary people who have lost 20-30 kilograms. Maybe you will find something instructive in my experience.

This book may not answer all your questions. Or they will arise later. Then I advise you to read "Komsomolskaya Pravda". I continue to write there about the Kremlin diet, to develop it.

And there is a computer and there will be time - come to our blog.kp.ru.

This is a club of readers of Komsomolskaya Pravda, who are losing weight on our diet. Come in, let's talk.

Good luck, buddy, in the fight against excess weight.

Your Evgeny CHYORNYKH

WEDGE - WEDGE AND FAT - FAT

ABC TRUTH OF THE KREMLIN DIET

Usually doctors tell us that we need to eat less eggs, meat, oil. And this paradoxical diet, oddly enough, requires the opposite. Eat more meat (at first) and other protein poverty, but limit your carbohydrate intake. The experience of thousands and thousands of readers of Komsomolskaya Pravda proves that there are indeed results. Weight drops in the first weeks. On meat, fish, eggs. Strange as it may seem.

WHY WE LOOSE

This phenomenon has a scientific explanation. When the intake of carbohydrates, the main source of energy, into the body is sharply limited, it quickly begins to process the accumulated reserves of fat.

You are going to get rid of fat, not so. is it?

Our diet is classified as a low-carb diet. According to this principle, the systems of American cardiologists Atkins and Agatston, Polish doctor Kwasniewski, which are fashionable in the West, have been compiled.

WHERE TO BEGIN

The basis of the diet is a table of the "cost" of products. It reflects the amount of carbohydrates in 100 grams of vegetables, fruits, milk, etc.

Remember!

1 W.E. (point) in the Kremlin diet is equal to 1 gram of carbohydrates.

WEIGHT FALLS - up to 40 eaten points (cu) per day.

WEIGHT RETAINED - from 40 to 60 points per day.

WEIGHT GROWS - over 60 points.

But here everything is individual.

If you move a lot, your work requires physical exertion, you go in for sports - maybe even 80-100 points will be overwhelming.

Sedentary work, move only by car, do not go to the gym - the glasses will be lower.

Do not forget about physical education, a weekly bath.

Do not miss breakfasts, lunches, dinners. You can also snack late at night. The main thing is not to starve!

What is allowed: meat, fish, poultry, eggs, cheese, vegetable oil.

What is limited: bread, rice, potatoes, flour, sweet dishes, beer. At first, you will have to forget about sweet berries, fruits and vegetables, juices, which are high in carbohydrates. Tea, coffee - no sugar.

Sugar substitutes can be used if it is hard to drink tea in spite of. Especially at first. But try to do without them.

Carefully study the table "cost" of the products. She is your guide in the first weeks and months of the diet!

But, sweet tooth, do not despair. After the weight starts to fall steadily, you will gradually introduce the same berries and fruits into the menu.

WHAT IS AHEAD

When the weight returns to normal, you can eat everything - 60 or more points a day. Everyone will select the rate individually. Allow yourself on the holidays a slice of cake, pastries. The main indicator is weight. As soon as he rises again by 2-3 kilograms, return 30-40 points.

EAT DRINK YES MEASURE

(Temptations on the way of losing weight)

Many people like the diet because you can skip a glass or two of "cheap" (in terms of glasses) dry wine, a shot of vodka. But I warn you - don't overdo it with alcohol. There are few glasses in vodka, but a lot of snacks are required.

But it's better to forget about beer altogether until you lose weight.

The second temptation is meat, fish. They have 0 points. But this does not mean that you can eat chops, kebabs in kilograms. Look at your palm. Your portion of meat should be the same size and thickness. And don't go overboard with fatty foods.

PROBLEMS

Losing carbohydrates, the body will begin to use the accumulated fat for energy. This is what, I remind you, is the meaning of the diet. Eating habits change, so stomach problems can occur. Some have disorders, while others, on the contrary, have constipation. Remember: this is temporary until the body masters a new type of nutrition. Don't overdo it on laxatives. Drink 1.5-2 liters of pure water a day, tea without sugar. Eat from the first days more cabbage, other "cheap" (by points) vegetables, add vegetable oil, unprocessed wheat bran, flaxseed to salads.

Take a multivitamin.

ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING A DIET.

Evgeny Chernykh

Kremlin diet

Thanks to my mother, Ekaterina Kuzminichna, who worried all these months for her son losing weight in front of the whole country.

Thanks to my wife Valentina, who endured all my culinary "quirks", refusal from pancakes, dumplings and pies.

Special thanks to the readers of Komsomolskaya Pravda, who sincerely supported me from the first days of the experiment.

INVITATION

Hello my dear reader!

You, of course, have already heard a lot about the Kremlin diet, which is why you bought this book in the last hope of losing weight.

“The poured out weight. he is like a devil

He tenaciously keeps our organs under siege!

And it is also visible both from the front and from the back,

To make it disappear, overweight! "

This is how my favorite bard Yuri Vizbor sang back in Soviet times. Although then there was no obesity epidemic in our country. There were only the first symptoms.

I will try to justify your hopes, dear reader, I will help break the fat blockade, defeat the devil and maintain a new weight.

I am the same as you. Or maybe he was even fatter than you are now.

So you are not alone. Let's lose weight together.

This book may not answer all your questions. Or they will arise later. Then I advise you to read "Komsomolskaya Pravda". I continue to write there about the Kremlin diet, to develop it.

And there is a computer and there will be time - come to our blog.kp.ru.

This is a club of readers of Komsomolskaya Pravda, who are losing weight on our diet. Come in, let's talk.

Good luck, buddy, in the fight against excess weight.

Your Evgeny CHYORNYKH

WEDGE - WEDGE AND FAT - FAT

ABC TRUTH OF THE KREMLIN DIET

WHY WE LOOSE

You are going to get rid of fat, not so. is it?

WHERE TO BEGIN

The basis of the diet is a table of the "cost" of products. It reflects the amount of carbohydrates in 100 grams of vegetables, fruits, milk, etc.

Remember!

1 W.E. (point) in the Kremlin diet is equal to 1 gram of carbohydrates.

WEIGHT FALLS - up to 40 eaten points (cu) per day.

WEIGHT RETAINED - from 40 to 60 points per day.

WEIGHT GROWS - over 60 points.

But here everything is individual.

If you move a lot, your work requires physical exertion, you go in for sports - maybe even 80-100 points will be overwhelming.

Sedentary work, move only by car, do not go to the gym - the glasses will be lower.

Do not forget about physical education, a weekly bath.

Do not miss breakfasts, lunches, dinners. You can also snack late at night. The main thing is not to starve!

What is allowed: meat, fish, poultry, eggs, cheese, vegetable oil.

Sugar substitutes can be used if it is hard to drink tea in spite of. Especially at first. But try to do without them.

Carefully study the table "cost" of the products. She is your guide in the first weeks and months of the diet!

But, sweet tooth, do not despair. After the weight starts to fall steadily, you will gradually introduce the same berries and fruits into the menu.

WHAT IS AHEAD

EAT DRINK YES MEASURE

(Temptations on the way of losing weight)

But it's better to forget about beer altogether until you lose weight.

PROBLEMS

Take a multivitamin.

ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING A DIET.

GIVE BLOOD TESTS. CHECK OUT BLOOD SUGAR, CHOLESTEROL (TOTAL, BAD, "GOOD"), TRIGLYCERIDE. REPEAT ANALYSIS AFTER A FEW MONTHS TO KNOW THE CHANGES IN THE BODY.

I remind you. 1 W.E. (point) in the Kremlin diet is equal to 1 gram of carbohydrates. In the store, carefully study the labels on packages, jars, bottles, packs ...

There the nutritional value of the product is indicated, the content of proteins, fats, carbohydrates per 100 grams. Remember: it is in one hundred grams of the product, and not in a specific pack or jar.

Let's say you decide to buy Miracle Yogurt with strawberries. The label says that 100 grams contains 16.3 g of carbohydrates. And in one glass of this yogurt - 13 grams. This means that the glass draws 20 grams of carbohydrates (cu) - I ate two - the daily norm is fulfilled.

But there is one more nuance. The Miracle Yogurt label says that it contains sugar. And sugar in the Kremlin diet is not welcome. Therefore, it is better to take sugar-free yogurt.

TABLE OF "COST" OF BASIC FOOD PRODUCTS

DAIRY PRODUCTS
Products (100 g)	Points (cu)
Cheese	2
Unsweetened yoghurt
1.5% fat	2
3.2% fat	2
6% fat	2
Sweet yoghurt	2
Fruit yoghurt	2
"Miracle yoghurts" with fruit additives	2
Cocoa with condensed milk and sugar (canned)	2
Coffee with condensed milk and sugar (canned)	2
Low-fat kefir	2
1% fat	2
2.5% fat	2
Koumiss
from cow's milk	2
from mare's milk	2
Table mayonnaise	2
Margarine	2
Sweet-creamy unsalted butter "33 cows"	2
Sweet and creamy butter "Vologda"	2
Sweet-creamy unsalted butter "Amateur"	2
Sweet-creamy unsalted butter "Krestyanskoe"	2
Ghee butter	2
Non-fat pasteurized milk (sterilized)	2
1.5% fat	2
2.5% fat	2
3.2% fat	2
Low-fat baked milk
1% fat	2
4% fat	2
Powdered milk "Smolenskoe"
15% fat	2
Powdered milk
25% fat	2
Condensed milk with sugar (canned)	2
Condensed milk sterilized (canned)	2
Yogurt
non-greasy	2
1% fat	2
2.5% fat	2
Ryazhenka	2
Cream 8-10% fat	4,5
20% fat	2
25% fat	2
35% fat	2
Condensed cream with sugar (canned)	2
Dry cream
42% fat	2
Sour cream
10% fat	2
15% fat	2
20% fat	2
25% fat	2
30% fat	2
Homemade low-fat cheese	2
Homemade cheese
4% fat	2
Cheese:
Adyghe	2
Biysk	2
Dutch	2
Sausage (smoked)	2
Kostroma	2
Kostroma (melting pot)	2
Latvian	2
Poshekhonsky	2
Baltic	2
Roquefort	2
Russian	2
Russian (floating)	2
Suluguni	2
Uglich	2
Swiss	2
Cheddar	2
Yaroslavsky	2
Sweet curd cheeses
8% fat	2
Sweet curd cheeses with vanilla
16% fat	2
Curd cheese for children 23% fat	2
Tan (ayran)	2
Low-fat cottage cheese	2
Soft dietary low-fat cottage cheese	2
Cottage cheese 2% fat	2
5% fat	2
18% fat	2
Soft dietary cottage cheese	2
4% fat	2
Sweet curd mass with vanilla
16% fat	2
Sweet curd
"Citron" 8% fat	2
Sweet curd mass "Moskovskaya" with vanillin	2
20% fat	2
Sweet curd mass with raisins 23% fat	2
Sweet curd mass with dried apricots "33 cows"	2

BREAD, FLOUR
Sliced loaf
(made from premium wheat flour)	2
Borodinsky	2
Diabetic	2
Grain	2
Armenian lavash	2
Palyanitsa	2
Wheat bread	2
Rye	2
Riga	2
Ukrainian	2
Milk buns	2
Butter buns	2
Butter bagels	2
Bagels	2
Potato starch	2
Corn starch	2
Egg noodles	2
Rye cakes	2
Pasta	2
Wheat flour of the highest grade	2
Wheat flour, first grade	2
Wheat flour, second grade	2
Wallpaper flour	2
Wheat germ flour	2
Buckwheat flour	2
Corn flour	2
Unfat soy flour	2
Fat-free soy flour	2
Lingering biscuits	2
Almond cookies	2
Sugar cookies	2
Butter cookies	2
Custard gingerbread	2
Tea horns	2
Drying	2
Vanilla dryers	2
Sweet straw	2
Creamy crackers	2
Croutons "Kirieshki"	2
Croutons "Three crusts"	2
Oatmeal	2
Doctor's bread	2
Crispy bread	2

CEREALS (DRY)
Hercules	2
Buckwheat	2
Buckwheat (done)	2
Shelled peas	2
Corn	2
Semolina	2
Mash	2
Chickpea	2
Oats (grain)	2
Oatmeal	2
Pearl barley	2
Wheat (grain)	2
Millet	2
Rye (grain)	2
Basmati rice	2
Wild rice	2
Long grain rice	2
Rice Mistral brown	2
Ontario wild black rice	2
Parboiled rice	2
Rice Texas	2
Beans	2
Lentils	2
Barley (grain)	2
Barley	2

MEAT, Poultry
Lamb, beef	2
Veal, pork	2
Geese, ducks	2
Rabbit	2
Hen	2
Sausages (boiled, semi-smoked, uncooked smoked, cervelat)	2
Sausage "Doctor"	2
Loin	2
Brain	2
Pork legs	2
Ham	2
Beef liver	2
Chicken liver	2
Salo	2
Beef sausages	2
Pork sausages	2
Heart	2
Milk sausages	1,5
Pork tongue, beef	2
Eggs in any form (piece)	2
Pork fat, beef	2

FISH, SEAFOOD
Anchovies	2
Black caviar	2
Red caviar	2
Squid	2
Crabs	2
Crab sticks	2
Crab meat	2
Shrimps	2
Spiny lobster	2
Mussels	2
Scallop	2
Lobster	2
River crayfish	2
Fresh, salted, boiled fish	2
Fish finished	2
Dried fish	2
Oysters	2
Seaweed	2

VEGETABLES, GLASSES, PULSES
Watermelon	2
Eggplant	2
Beans	2
Swede	2
Green peas	2
Daikon (Chinese radish)	2
Melon	2
Zucchini	2
White cabbage	2
Brussels sprouts	2
Kohlrabi cabbage	2
Red cabbage	2
Cauliflower	2
Potato	2
Green onion	2
Leek	2
Onion	2
Greenhouse cucumber	2
Fresh cucumber	2
Pickled cucumber	2
Parsnip (root)	2
Tomatoes	2
Sweet green pepper	2
Sweet red pepper	2
Parsley (greens)	2
Parsley (root)	2
Rhubarb	2
Radish	2
Radish	2
Turnip	2
Leaf salad	2
Beet	2
Celery (root)	2
Celery (greens)	2
Asparagus	2
Jerusalem artichoke	2
Pumpkin	2
Dill (greens)	2
Green beans	2
Horseradish	2
Ramson	2
Garlic	2
Spinach	2
Sorrel	2

FRUITS
Apricot	2
Avocado	2
Quince	2
Actinidia	2
Cherry plum	2
A pineapple	2
Orange	2
Banana	2
Garnet	2
Grapefruit	2
Pear	2
Fig	2
Kiwi	2
Lemon	2
Mandarin	2
Nectarine	2
Peach	2
Rowan	2
Rowan chokeberry	2
Plum	2
The turn	2
Dates	2
Persimmon	2
Cherries	2
Mulberry	2
Apples	2

MUSHROOMS
White	2
White dried	2
White fresh	2
Chanterelles fresh	2
Fresh butter	2
Honey mushrooms fresh	2
Birch trees	2
Dried boletus	2
Boletus fresh	1
Dried boletus	2
Ryzhiki	2
Morels	2
Russula	2
Champignon	2

SPICES, SPICES
Table mustard	2
Mustard powder	2
Pressed yeast	8,5
Gelatin	2
Vegetable marinade	2
White sauce	2
Mustard sauce	2
Mushroom sauce	2
Cranberry sauce	2
Red sauce	2
Onion sauce	2
Pesto sauce	2
Sour cream sauce	2
Soy sauce	2
Tomato sauce	2
Horseradish sauce	2
Blackcurrant sauce	2
Salt	2
Table vinegar	2
Apple cider vinegar	2
ATTENTION: data on standard sauces. Look at the labels when buying them in stores.

CANNED FOOD
Green pea	2
Sweet corn	2
Sweet corn	2
Olives	2
Cucumbers	2
Squash Cavier	2
Eggplant caviar	2
Beetroot caviar	2
Seaweed salad	2
Natural fish in oil	2
Fish in tomato sauce	2
Pepper stuffed with vegetables	2
Cod liver	2
Tomatoes	2
Tomato paste	2
Tomato puree	2
Green beans	2
Red beans	2
Sprats in oil	2

SWEETS
Granulated sugar	2
Rafinated sugar	2
Bounty	2
Regular waffles	2
Fruit waffles	2
Hematogen	2
Roasted nuts in chocolate	2
Dragee sugar	2
Chewing gum
"Stimorol"	2
"Dirol"	2
Marshmallow	2
Marshmallow in chocolate	2
Iris	2
Glazed caramel	2
Candy caramel	2
Caramel with milk filling	2
Caramel with fruit and berry filling	2
Caramel with chocolate-nut filling	2
Fondant candies	2
Chocolate sweets	2
Marmalade	2
Fruit and berry marmalade in chocolate	2
Honey	2
Mentos	2
Paste	2
Pastila in chocolate	2
Puff pastry	2
Biscuit cake	2
Shortbread cake	2
Air cake with cream	2
Almond cake	2
Custard cake (tube)	2
Waffle cake	2
Twix	2
Sponge cake with fruit filling	2
Puff cake	2
Almond cake	2
Frutella	2
Sunflower halva	2
Takhinny halva	2
Bitter chocolate	2
Milk chocolate	2

ICE CREAM CLASSIC RUSSIAN
MILK	2
Milk creme brulee	2
Milk chocolate	2
Dairy with fruits and berries	2
Dairy in chocolate glaze	2
CREAM	2
Creamy crème brulee	2
Creamy chocolate	2
Creamy with fruits and berries	2
Creamy in chocolate glaze	2
CREAM	2
Sundae creme brulee	2
Sundae chocolate	2
Sundae with fruits and berries	2
Sundae in chocolate glaze	20
MISCELLANEOUS: Sundae
"Fridge"	2
"Taganka" in chocolate glaze	2
Boyarskoe	2
Sundae YUMO	2
"Snow Maiden"	2
"Extrem"	2
Maxi bon	36

JUICES (CANNED)
Apricot	2
Quince	2
Pineapple	2
Orange	2
Grape	2
Cherry	2
Pomegranate	2
Grapefruit	2
Tangerine	2
Carrot	2
Peach	2
Tomato	2
Blackcurrant

End of free trial snippet.

Let's lose weight while enjoying our food

The Kremlin diet, which has gone to the people from the pages of "Komsomolskaya Pravda", has become the most popular method of losing weight. Even the senior warrant officer Shmatko in the rating series "Soldiers" recently switched to her! The mother of "The Beautiful Nanny" Lyubov Polishchuk was also put on the Kremlin by the scriptwriters. But Lyudmila Gurchenko herself insisted that the writers of the series "Beware, Zadov!" sent her to Petrozavodsk to lose weight on the Kremlin diet. If the most important art of today - the television series - has noticed us ...

Unfortunately, nowadays there are many myths and fables about the Kremlin diet. Including on TV, in health magazines. Some unknowingly, and some deliberately launch rumors that here it is necessary to lose weight exclusively on lard, meat, sausage, washed down with vodka in full. Everything else, they say, is prohibited, even vegetables. And this is life-threatening. I agree, it's dangerous. You can't lose weight like that! I am also against this method of losing weight, leading straight to the hospital bed.

Therefore, before moving on to the recipes promised on the cover of the book, I want to acquaint you with the basic principles of the Kremlin diet.

Lose weight correctly

Before starting a diet, take the necessary blood tests, find out the content of blood sugar, cholesterol, triglycerides. Get an ultrasound of the internal organs. If you have a serious illness, ALWAYS consult with your doctor about which foods and in what form you are allowed and which are not. Make up your Kremlin menu from the allowed products.

After a few months, repeat the tests to know the changes in the body.

I myself regularly undergo examinations, I consult with the attending physician.

The Kremlin diet is not recommended for pregnant and lactating mothers. As well as people with kidney problems.

The basis of the diet is a table of carbohydrate content in CTA grams of food and drinks. 1 point equals 1 gram of carbohydrates.

To lose weight, you need to gain about 40 points a day with food (someone loses weight better by 20, someone - by 30–35 points. It is absolutely impossible to sit at 0 points!)

Lose weight slowly!

The first two to three weeks, your food is LEAN meat, fish, poultry, eggs, cheese, seafood, mushrooms, VEGETABLES. It is through vegetables that you gain the necessary carbohydrates (about 40 grams).

Bread and all flour, sugar and all sweets, potatoes, cereals, fruits, berries, beer, sweet alcoholic and non-alcoholic drinks are excluded. Tea, coffee - no sugar.

If it's hard without sweets, at first add sweeteners to tea, coffee.

Strong drinks and dry wine, although not prohibited, are better to spend the first weeks without them. Alcohol delays weight loss. Maybe a glass of dry wine, a glass of vodka on the weekend. For the first successes.

Already from the third or fourth week (depending on the dropped kilograms) you gradually add nuts, seeds, milk, kefir, fruits, berries (except grapes, bananas, watermelons). Keeping everything within the same daily rate - about 40 points.

As you approach your planned weight, GRADUALLY add Hercules, oatmeal, buckwheat, grapes, watermelons, bananas, dried fruits, brown rice, black bread, honey.

The main thing is not to rush. Records are not needed here. The body must gradually get used to the new style of eating. Remember: it is very important to hold out for the first three to four weeks. For the body to adapt. There will definitely be periods when not a single kilogram will go away in a week or two. Do not panic. It happens to everyone!

If you break your diet, continue to strictly follow it in the morning.

Do not starve, do not skip breakfast, lunch, dinner. If you are hungry, have a snack with cheese, and starting from the third or fourth week - an apple, orange, nuts. You can also have dinner after 18.00. Remember: a hungry belly for weight loss is deaf!

Take vitamins.

We keep the weight!

The main thing in any diet is not just to lose weight, but to keep the new weight for a long time - ideally forever.

If you, having lost excess weight, to celebrate, begin to re-absorb every day potatoes, cakes, white bread, sugar, beer, in a word, return to the previous diet, then the kilograms, alas, will return. There are no miracles.

Therefore, the Kremlin diet should become a way of life for you. Then the new weight will be maintained, health will be better.

By losing weight, you can eat almost EVERYTHING. Limiting only sweet and starchy foods. White bread, potatoes, beer, bananas, prunes, raisins, not to mention sugar, should be on your table very rarely. It is better to replace the same sugar with healthy honey. A tablespoon a day will not affect your weight. Yes, and a piece of cake, cake on the birthday is not canceled.

The main thing is not to gain THREE extra pounds again. Then URGENTLY sit down on forty familiar glasses, until the excess goes away.

But the beauty of the Kremlin diet, with the correct process of losing weight, is that your body will gradually wean itself from sweets, flour and other foods, drinks that cause obesity and associated serious illnesses. You just don't want to eat it later.

Don't be surprised if the portions themselves get smaller. After all, the volume of the stomach will return to normal. Pressure will normalize, heartburn, stomach pains will disappear. But this, I repeat, takes time. Therefore, DO NOT HURRY.

It is advisable to combine the Kremlin diet with MODERATE physical education, a bath, a sauna.

We count carbohydrates

Unfortunately, it is not possible to list all products in one table. Therefore, I advise you to carefully study the labels on packages, jars, packs, bags, bottles when going to the store.

There is indicated the nutritional value, the content of proteins, fats, CARBOHYDRATES in one hundred grams of the product. And focus on these carbohydrates.

Ideal weight

How many kilograms should you lose? The question is far from idle. It is foolish to chase a wasp waist. So you can harm your health. Therefore, I really recommend losing extra pounds.

You can determine your normal weight using the BMI formula - body mass index.

Divide your weight in kilograms by your height squared in meters.

Normal weight: result from 19.5 to 24.9.

Excessive thinness: below 19.5.

Overweight: 25-27.9

Obesity of the 1st degree: 28-30.9.

Obesity of the 2nd degree: 31–35.9.

Obesity grade 3: 36-40.9

Obesity grade 4: over 41.

Example: your weight is 83 kg. Height - 1.78 m. Determine what is the height in a square in meters. Multiply 1.78 by 1.78 = 3.17. (Write down each your own number, so that during further calculations you do not need to calculate every time!)

Divide the current weight of 83 kg by 3.17 = 26. Overweight. Let's lose weight.

I told you, friends, just the basic rules of losing weight on the Kremlin diet. You will surely have a lot of questions. Both for beginners and those who are already shedding those extra pounds. There are really a lot of nuances here. But the book you are holding in your hands is devoted to recipes for the "Kremlin dishes".

I will tell you more about all the nuances of the most popular method of losing weight in the next book "KREMLIN DIET FROM EVGENIY CHERNYKH: QUESTIONS AND ANSWERS". It uses the experience of many readers of "Komsomolskaya Pravda", who have dropped up to 50 kg over the past year, the advice of doctors. The book will be out of print soon. So wait.

Read the daily Komsomolskaya Pravda on Wednesdays, and weekly on Thursdays. I am still writing about the Kremlin diet.

If you have a computer, go to blog.kp.ru

This is an international club of "Komsomolskaya Pravda" readers who are losing weight on the CD. In addition to advice, newcomers will also receive moral support here, which is so important in the first weeks.

On the next page you will find the basis of our diet - the famous table of carbohydrate "cost" of food and drinks. She will be your guiding star on the path to a new, healthy and slim body.

I wish you success, dear readers, in your fight against excess weight!

Evgeny Chernykh

Kremlin diet

Thanks to my mother, Ekaterina Kuzminichna, who worried all these months for her son losing weight in front of the whole country.

Thanks to my wife Valentina, who endured all my culinary "quirks", refusal from pancakes, dumplings and pies.

Special thanks to the readers of Komsomolskaya Pravda, who sincerely supported me from the first days of the experiment.

INVITATION

Hello my dear reader!

You, of course, have already heard a lot about the Kremlin diet, which is why you bought this book in the last hope of losing weight.

“The poured out weight. he is like a devil He tenaciously keeps our organs under siege! And it is also visible both from the front and from the back, To make it disappear, overweight! "

This is how my favorite bard Yuri Vizbor sang back in Soviet times. Although then there was no obesity epidemic in our country. There were only the first symptoms.

I will try to justify your hopes, dear reader, I will help break the fat blockade, defeat the devil and maintain a new weight.

I am the same as you. Or maybe he was even fatter than you are now.

So you are not alone. Let's lose weight together.

This book may not answer all your questions. Or they will arise later. Then I advise you to read "Komsomolskaya Pravda". I continue to write there about the Kremlin diet, to develop it.

And there is a computer and there will be time - come to our blog.kp.ru.

This is a club of readers of Komsomolskaya Pravda, who are losing weight on our diet. Come in, let's talk.

Good luck, buddy, in the fight against excess weight.

Your Evgeny CHYORNYKH

WEDGE - WEDGE AND FAT - FAT

History of origin

The mechanism of action of the Kremlin diet

The basic principles of the "Kremlin"

Stages of the Kremlin diet

Stage one (Entry)

Stage two (Definition)

Stage three (anchoring)

Stage four (Hold)

Allowed Products

Stage one (Entry)

Stage two (Definition)

Stage three (anchoring)

Stage four (Hold)

Approved Products Table

Vegetables and greens

Fruits

Berries

Mushrooms

Nuts and dried fruits

Raw materials and seasonings

Dairy products

Cheese and curd

Meat products

Sausages

Bird

Eggs

Fish and seafood

Oils and fats

Alcoholic beverages

Non-alcoholic drinks

Juices and compotes

Fully or partially limited products

Prohibited Products Table

Nuts and dried fruits

Snacks

Cereals and cereals

Flour and pasta

Bakery products

Confectionery

Ice cream

Cakes

Chocolate

Raw materials and seasonings

Non-alcoholic drinks

Juices and compotes

Menu of the Kremlin diet for weight loss

Monday ($ 20.3)

Tuesday ($ 20)

Wednesday ($ 19.5)

Thursday ($ 19.3)

Friday ($ 20)

Saturday ($ 20)

Sunday ($ 19.7)

Kremlin diet, recipes with points

Kremlin "Mimosa"

Spinach salad

At breakdown

Advantages and disadvantages

When eating in cafes / restaurants

When stopping weight

Kremlin diet, reviews and results

Diet price

Let's lose weight while enjoying our food

Lose weight correctly

Lose weight slowly!

We keep the weight!

We count carbohydrates

Ideal weight