Big diet is called so because of the long list of foods recommended for your meals and also because you can choose what you like out from the list and make your own menu for a month according to your taste. According to this diet you can have not more than 1500 kilocalories a day.
What you can have keeping to the “Big diet”
Carbohydrates – 215 g; proteins – 60 g; fats – 45 g.
Sugar 15 g – 3 teaspoons during the day time. You can replace sugar with 15 g of honey, 15 g of jam or fruit preserves.
Bakery products – 150 g
According to your choice you can have during the day time:
3 small bread rolls 40 g each;
Or 6 slices of long loaf;
Or 3 slices of white or black bread;
Or 3 buns 60 g each;
Or 60 g of white graham bread;
Or 3 small crescent rolls 50 g each;
Or one and a half of doughnut-shaped bread rolls;
Or 6 rusks (90 g);
Or 9 cookies (90 g);
Or 4 pieces of spice cake.
Cereals (all sorts including rice):
40 g – 2 table spoons of dry cereals;
4 table spoons of oat flakes;
120 g of boiled cereals – 2 heaping table spoonfuls.
This portion of cereals can be easily replaced by:
40 g of pasta (2 table spoons) = 120 g of boiled pasta (2 heaping table spoonfuls);
Or 50 g of bakery products = 1 small bread roll or 1 piece of bread;
Or 40 g of dry peas or beans = 2 spoons;
Or 120 g of potatoes = 2 potatoes of medium size;
Or 40 g of flour = 4 table spoons.
Potatoes (row or boiled):
150 g = 2 ½ potatoes of middle size;
Or 2 heaping table spoonfuls of mashed potatoes.
Vegetables (group A) – 200 g.
You should eat vegetables from this group daily either separately or mixing them:
Young beetroots with tops = two bunches;
Or chicory (two big ones);
Or fresh mushrooms;
Or a quarter of a not big marrow;
Or cauliflower = one small head;
Or kohlrabi = 1 of a middle size;
Or fresh cucumbers = 2 of a middle size;
Or peppers = 3 big ones;
Or tomatoes = 2 of a middle size;
Or purret = 1 big or two small ones;
Or radish = 1 big bunch;
Or salad = 1 big bunch;
Or dock = 4 handfuls;
Or French beans;
Vegetables (group B) – 200 g.
You should eat vegetables from this group separately or mixing them at your will:
Brussels sprouts – 2 glasses;
Beetroot = 2 pieces or 4 table spoons of grated ones;
Or onions = 2 pieces;
Or horseradish = 4 table spoons of grated horseradish or pumpkins;
Or French beans = 45 pods;
Or green pears = 1 1/3 glasses;
Or cabbage = 2-4 table spoons of boiled cabbage;
Or carrots = 4 carrots of middle size or 4 spoons of boiled ones;
Or parsley = 4 roots of middle size;
Or celery = 2 small roots or 1 big;
Or different roots = 1 bunch.
Fruit, berries – 250 g. You can have any of these fruit daily separately or mixing them according to your taste:
Gooseberries = 1 ¼ glass;
Watermelon = 250 g (without rind);
Bananas = 2 big ones (250 g including banana peel);
Peaches = 2 big ones;
Lemons = 2 pieces (250 g without peel)
Whortleberries = 2 glasses;
Cherries, sweet cherries = 65 berries;
Apples, pears = 2 pieces of middle size;
Blackberries or raspberries = ½ glass;
Melon = 250 g (without rind)
Apricots = 6 pieces;
Currants (of any kind) = 1 ½ glasses;
Oranges = 1 big one or 2 small ones;
Strawberries (garden or wild) = 1,5 glasses;
Plumps = 5 big ones or 25 mirabelle plums;
Grapes = 40 berries;
Cranberries = 2 ½ glasses.
Milk 500 g = 2 glasses;
You can replace this portion by:
2 glasses of yogurt;
Or 2 glasses of kefir;
Or 2 glasses of buttermilk and 10 g of butter;
Or 60 g of hard cheese (4 slices);
Or 60 g of processed cheese;
Or 100 g of white cheese or low-fat curd cheese.
Meat – 100 g = beef
Meat can be substituted by the following foods:
100 g of veal;
Or 120 g of lean pork;
Or 100 g of chicken or turkey;
Or 80 g of lean ham or meat loaf;
Or 80 g of frankfurters or small sausages;
Or 80 g of baked meat;
Or 80 g of lean boiled meat;
Or 100 g of liver;
Or 100 g of kidneys, heart or tongue;
Or 120 g of herring;
Or 100 g of carp or any boiled fish;
Or 100 g of low-fat curd cheese;
Or 60 g of hard cheese;
Or 100 g of chicken and 10 g of fat;
Or 120 g of bream, plaice, roach and 10 g of fat;
Or 120 g of pikeperch, pike and 10 g of fat;
Or 120 g of filleted cod or rockfish and 10 g of fat.
Attention: you should add fat to some foods as they contain less fats than other foods of this group. It is the additional portion of fat.
Eggs – 50 g of meat (or 2 portions of 25 g of meat) can be substituted by 2 eggs (or 2 eggs during the day time).
White cheese 50 g (low-fat curd cheese). This portion of your day ration can be substituted by the following foods:
1 glass of milk or thick sour milk;
Or one glass of kefir;
Or one glass of yogurt;
Your usual breakfast.
Lunch: beat two egg yolks and a teaspoon of honey with a mixer to make the nutritious syrup.
Eat it with a spoon with your tea or have it as a drink. Have 150 g of boiled meat, fish, chicken with spinach salad and drink a cup of tea or coffee with lemon.
Dinner: the nutritious syrup of egg yolks and a teaspoon of honey, 90 g of low-fat cheese with a small piece of bread. One cup of tea or coffee with lemon.
Attention! All the information on the site is purely informative, it doesn’t substitute professional medical treatment or diagnostics. Before starting the big diet consult your doctor or dietologist.
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