For about ten years, at the peak of popularity in Switzerland, there has been food under the LCHF system. He made her famous in Russia Sam Klebanov. The diet helped the man lose about 14 kg. During this period, the film producer did not give up his favorite food and ate almost everything he wanted, without limiting himself in serving sizes, without counting calories.
Sam Klebanov and the LCHF Diet
Sam Klebanov was born in 1965 in the city of Leningrad. He graduated from the Institute of Economics and Statistics in Moscow. In the early 90s, the film producer moved to live in Europe, and in 1996 he settled in Sweden, where he founded a distribution company selling films and various television projects.
At one time, Sam quietly gained weight up to 107.5 kg. This happened during the period when he ate well, emphasized low-calorie foods with a minimum fat content and was actively involved in sports. Despite the right lifestyle, weight continued to grow. When people began to pay attention to extra pounds, Klebanov turned to the LCHF diet. This food system recommends eating as little carbohydrates and as much fat as possible.
Such an approach to losing weight seemed wrong at first, but Sam Klebanov (diet subsequently helped him lose 14 kg) still decided to resort to this system, which in the future gave an excellent result. Subsequently, he became aware of medical studies that confirmed the effectiveness of this method of losing weight.
The essence of diet
Adhering to this food system, you will not have to endure a feeling of hunger, - says Sam Klebanov. Diet eliminates daily calorie counts, and medical research continues to claim that plant and animal fats can stabilize body weight. Sugar is normalized. Improve the condition of the cardiovascular system, as well as skin and hair. Carbohydrates with this diet are practically not consumed. You should completely abandon sugar. Fatty foods should account for about 70%, pure proteins - 20%, and 10% - carbohydrates.
The nutrition system relieves of sugar addiction, which causes heaviness in the stomach, a feeling of drowsiness and dullness. Starch and sugar cause adipose tissue to grow, and fats are absorbed by the body more slowly and give a longer feeling of satiety. This is the principle of nutrition that Sam Klebanov tried on himself. The diet is tolerated easily and has not so many prohibitions, but the organism gets used to those that are there quickly. It is fats, but only natural ones, and not carbohydrates, that give the body energy, help to produce less insulin.
Allowed Products
What is allowed to eat with such a diet for weight loss? Sam Klebanov recommends the following products in this food system:
- sausage and sausage products, including lard, brisket, bacon and others;
- oily fish;
- sour cream with a normal and high percentage of fat content;
- cottage cheese and butter;
- hard cheeses;
- cream;
- mayonnaise and fatty sauces, sugar free;
- from vegetables: zucchini, eggplant, cabbage, tomatoes, cucumbers, avocados, beans and greens;
- vegetable oils.
Despite the fact that there are no restrictions on the amount of food, Sam Klebanov advises eating in moderation, without frills.
Nutritional restrictions
Sam Klebanov's fat diet recommends minimizing the use of berries, fruits and nuts. In a small amount, it is allowed to eat fermented milk products. A restriction is imposed on alcohol.
Products to be excluded include:
- potatoes, beets, turnips, carrots and other root vegetables with a large amount of carbohydrates;
- sweet drinks - carbonated and non-carbonated;
- all flour products;
- porridge;
- pasta;
- Low fat foods
- dairy products with sugar content and with the addition of fruit additives.
The body quickly gets used to such restrictions and subsequently easily refuses prohibited products.
Sam Klebanov's diet: menu
The duration of the ketogenic diet can be a month or more. To get rid of several kilograms, it is enough to observe it for 7-10 days.
The following is a three-day menu.
First day. For breakfast, fried eggs of three eggs and a salad made from cucumber, tomato, paprika and mozzarella. In addition, in the morning cottage cheese with the addition of oily sour cream and coffee with cream is expected. For lunch, hard cheese, nuts, tea or coffee with the addition of heavy cream. Dinner consists of baked meat, cheese and a glass of dry wine.
Second day. In the morning, a fried egg of 3 eggs with the addition of tomatoes and bacon, a salad made from suluguni cheese, celery and herbs, plus cottage cheese with fat cream or sour cream, as well as coffee with cream. For lunch - mashed soup made from avocado and zucchini, hard cheese. In the evening, chicken liver stewed with cream sauce, celery, tomato, onion and nuts salad are recommended. On the third - tea with cream.
The third day. For breakfast, cheesecakes with psyllium, sour cream 30% fat and coffee with cream. Lunch consists of grilled chicken with fat sauce and cauliflower cooked in butter. Seasonal vegetable salad is added to the diet. In the evening, eat a sandwich made from low-carb bread and soft cheese, plus a cheese muffin with sun-dried tomatoes and tea with milk.
While dieting, they drink a lot of clean water. Snacking is allowed unsweetened dried fruits or berries.
Sam Klebanov's diet: recipes
Diet creates a space for creating culinary masterpieces, allows you to create and create something new in the kitchen. Food should be low carb and fatty. The following dishes will help diversify the menu.
Baked zucchini in the oven with parmesan. To prepare the dish, you will need three zucchini and three tomatoes, a tablespoon of almond flour, three tablespoons of grated parmesan, olive oil and spices to taste. Zucchini cut into longitudinal layers. The bottom of the baking dish is greased with olive oil and a layer of tomatoes sliced in circles is laid on it, a layer of squash layers is placed on top. Top the dish with olive oil, sprinkled with almond flour, and then cheese. The dish is baked in the oven for about 30 minutes at a temperature of 180 ° C.
Chicken rolls with nuts and parmesan. Three servings take about 60 g of hard cheese, 400 g of chicken breast, 20 g of almond flour, 40 g of peanut urbech, about four tablespoons of olive oil, spices to taste. To prepare the dish, the cheese is finely triturated, and the nut is ground. Breast fillet beat with a hammer. Mix walnut, urbec and cheese. They stuff chicken breast, which is then wrapped in rolls. Roll in almond flour. Fry in a pan on both sides until cooked.
Side effects
Sam Klebanov's diet (reviews note that the nutrition system gives a feeling of satiety and helps to break the habit of flour and sweet) if used improperly, it can cause negative effects. In the early days, nausea, headache, and dizziness sometimes occur. After rebuilding the body to a new menu, side effects disappear.
Teenagers should not resort to a diet, since a deficiency of proteins and nutrients causes a lag in development and growth. If the diet is not balanced, then phenomena such as:
- kidney stones;
- increase in blood cholesterol;
- violation of the gastrointestinal tract;
- pancreatitis
- osteoporosis;
- ketoacidosis;
- dehydration, as carbohydrates help to remove excess water from the body;
- avitaminosis;
- remineralization of bones;
- menstrual failure.
So that during the diet there are no health problems, you need to carefully listen to the body and get advice from a nutritionist about the rationality of this diet.
Efficiency
A fat-based nutrition system gives amazing results. Sam Klebanov checked this on himself. Diet for weight loss is quite effective, which is confirmed by many reviews. It allows you to lose 4 to 12 kg per month without any effort. More significant results can be achieved in combination with physical activity.
Reviews of losing weight
This food system has caused a lot of controversy. The ardent supporter of the LCHF method, Sam Klebanov, has repeatedly proved its effect. Diet for weight loss (reviews note that the nutrition system makes it easy to lose weight, as fats give a long feeling of satiety) completely discourages craving for sweets and flour. People say that they can easily tolerate the absence of prohibited products. They stop using them even after leaving the diet. Someone on this power supply system lost 4 kg, and someone - 23 kg.
For some, diet has become a way of life. People who believe in this technique confirm that it helps to lose those pounds that were hard to remove with other weight loss methods.
But the food that Sam Klebanov promotes does not always give good results. A diet for weight loss (reviews confirm this) involves the use of a large amount of fat, which in some cases caused an increase in cholesterol and provoked problems with the kidneys and the gastrointestinal tract. There are people who have a rash on the skin with this method of losing weight.
In general, people were satisfied with the results of this diet, especially men. They say that it gives a stable effect and rarely causes adverse reactions.