Power System "Three Fist"

    In this article we will talk about the universal power system that can help us lose weight or, conversely, to collect the missing weight and maintain the result. The basis of the diet incorporated a simple rule: you can only eat the amount of food in three of your fist.

    This diet was invented by the Kiev psychotherapist and Nutritionists Oleg Terni. He decided to invent a system of power, which would not require tedious calorie counting, points, pounds, and the like tedious things. And he wanted to diet was effective for those who want to lose weight, and for those who want to gain weight.

    The creator of such a power system offers three options for the diet: for losing weight, weight gain and maintain weight. Each of these alternating days of four types: support, pressure relief, low-calorie and daily weight gain. Every day you eat proteins, vegetables, salads, complex carbohydrates, fruits and berries. As already mentioned, a portion of food should be your fist, and a meal you can eat the amount of food in three fist. Little by little you can eat nuts, seeds, potatoes, vegetable oil, dried fruits.One day you can eat something high in calories, such as ice cream, cake. But there are days when you are most limited in the diet. If the diet seems difficult to you, then it is actually simple.


    If your goal is weight loss, and then for you the first day will be the maximum discharge, the second - fourth day - low-calorie, fifth and sixth days - supported, and on the seventh day - you can eat something in one of the high-energy meals.

    For weight maintenance: The first day will be low-cal, the second - the fifth and seventh support, and the sixth to include high-energy food. For a collection of body weight: The first day will be a high-calorie, the second - sixth focused on weight gain, and a seventh support.

    When cooking meat can be stewed, baked, boiled, but it's better to eat it no more than a couple times a week. Get protein from fish and seafood, eggs, cheese. Salads refuel teaspoon low-fat yogurt, olive or sunflower oil or vinegar. Cottage cheese and low-fat salads you can eat alone or with fruit and honey. Once a week treat yourself to something tasty, sweet or flour, you can drink a glass of wine or beer.

    Protein foods become building blocks and takes care of the strength of muscles.Complex carbohydrates and healthy fats will give the body energy and micronutrients.Fractional power will make your metabolism more active. Such a diet normalizes blood glucose and gastrointestinal operation, normalizes appetite and reduce excess fatty tissue. If you are in athletic training, it will promote muscle growth. It is recommended not to eat: grilled meats, burgers and fish in batter, fat sour cream, sauces, salt and foods high in salt, sugar, sweets, sodas, juices, alcoholic drinks, sweet tea.

    Eat plenty of: eggs, squid, chicken, different types of low-fat fish, cheese, cottage cheese, liver, chicken, cabbage, peas, carrots, beets, corn, cucumbers, celery, onion, zucchini, oatmeal and cereal bread, apples, pears, water , unsweetened tea and oranges.

    Meals should be held five times a day. Three main reception, and two additional ones. Supply system "Three fist" can be kept for life, changing the options depending on your goal. The average for the month you will lose two to six pounds, and gain of 1 kg.With regular exercise effect will be stronger.
Plus, this power system is that all dishes are hearty, in principle, provides for a vegetarian version, it is easy for a purse, convenient even in the restaurant, there are breaks in the mode that you will not break.
The downside is the fact that the gourmets can not appreciate some simple dishes.Furthermore, the author recommends including sweeteners, and protein powders that not all experts consider beneficial to health. Nevertheless, the overall diet is quite healthy and balanced.