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Grain diet

The creator of a diet is the Israeli nutritionist Olga Raz. The food basis in its diet is made by bread. The nutritionist considers that if there is enough bread, then it will help to reduce feeling of hunger and to lose up to 10 kilograms of excess weight in 8 weeks.

The theory according to which carbohydrates are a valuable battery as increase the level of serotonin which, in turn, leads to decrease in thirst for sweet food and a loss of appetite is the cornerstone of a grain diet.

Serotonin is also a neurotransmitter, that is participates in regulation of mood. The nutritionist Raz claims that daily consumption of bread in large numbers will give you more energy, will force to feel better that will add motivation when passing a diet.



Bases of a grain diet
The diet recommends to consume in day up to 12 pieces of bread for women, and 16 – for men.

The main thing – that bread was the necessary quality. It is necessary to adhere to some so-called "easy" bread which contains 35-45 calories in one piece. Heavier grades of bread contain up to 90 calories on a piece. Heavy bread is not forbidden, but it is not recommended for continuous consumption, only once a day.

Good bread is that which does not contain some nuts and raisin, and is wholegrain. Whole-grain bread possesses the low glycemic index that helps to keep glucose level in blood stabler.

Replacement of a piece of bread by products from complex carbohydrates is allowed: oats, brown rice, pasta.

The forbidden products:
- Dishes and sandwiches cannot include oil, margarine, sweet pastes.

- Fruit are recommended in moderate quantities because in them there is a lot of sugar which increases glucose level in blood. In general, the nutritionist Raz carries fruit to an optional component of a diet, and, without being forbidden, they are not absolutely recommended.

- It is necessary to avoid fruit juice. They have high concentrations of sugar and high GI.



The resolved products:
- As spreads it is possible to use mustard, peanut butter, hummus, takhin, jelly without sugar. For once it is authorized to eat only one spread, with very much thin layer.

- For a stuffing for sandwiches are recommended: tuna, smoked salmon, chicken, breast of a turkey, tofu, fat-free cheese.

- Vegetables are resolved in unlimited number. They should be eaten as a component of sandwiches, as salad, as a garnish on couple as a garnish stewed as vegetable soup. Among the most recommended vegetables: salad, tomatoes, carrots, cucumber, cabbage. Vegetables contain a large amount of cellulose with the low glycemic index, and it allows to feel filled after a meal.

- From the resolved fruit – those which have low GI it is pears and apples. Their GI = 38, and it is even less, than bread (in GI bread to 70).

- Protein is resolved 3 times a week, but only options with the low content of fat and avoiding the processed meat.

- 3-4 times a week are allowed egg.



Pluses and minuses of a grain diet

+ The grain diet is suitable for those who do not want to refuse bread and other carbohydrates
+ Simple cooking
+ The recommended products not expensive
+ There is no calculation of calories

- Only whole-grain bread, other bread – with high GI is suitable for a diet, and this bread can do much harm to health: influences levels of serotonin and insulin.
- Bread – not always adequate replacement to protein.
- Some people begin to recover on bread.

Approximate menu

Day 1
Six meals:
1. Sandwich from two thin slices of bread, between which – a thin layer of low-fat cheese, tomatoes, fresh ground pepper.
2. Sandwich from two slices of bread, cutting of a fast turkey, mustard, salad, tomato.
3. Vegetable soup with 1-2 slices of bread.
4. 1-2 pieces of bread with low-fat Swiss cheese and crude vegetables.
5. A bread slice with fried eggs and vegetables.
6. Yogurt without sugar, 1 portion of fruit.

Day 2.
1. Sandwich from two thin slices of bread, between which – a thin layer of hummus, tomatoes.
2. Tuna cucumber, carrots, onions, tomatoes salad.
3. Vegetable broth, zucchini, rice, fried vegetables.
4. A chicken breast grill, the fat-free yogurt with a cucumber and fennel.
5. A cup of pasta with tomato sauce.
6. Sandwich from two thin slices of bread, between which – a thin layer of the fat-free cheese.

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