Food preparation 

Preferred cooking methods: boil, braise, steam, bake with a little oil, or fry in a non-stick pan without adding oil. Don’t overcook cereals so as not to increase their glycemic index.

Carbohydrates:

• Cereals/ group A pasta;
• Fruit is recommended for consumption during the first half of the day;
• Dried fruits are recommended for consumption during the first half of the day;
• Flour in limited amount: buckwheat flour, oatmeal flour, wheat flour, rye flour, rice flour, corn flour, spelled flour, chestnut flour; whole grain flour is preferred;
• Bread: gray yeast-free, black, bran, without seeds or dried fruits.

Excluded:

• Starch, group B pasta, instant cereals and flakes with flavors/sugar/milk/cream, grapes, banana, raisins, candied fruits, dates, canned fruits and berries, dried berries with sugar/syrup, almond flour, coconut flour, flaxseed flour, legumes.

Proteins

Recommended:

• Fermented milk products with up to 5% fat content;
• Milk;
• Poultry/meat: preference should be given to lean poultry (chicken, turkey) and meat (veal), beef, rabbit;
• Fish and seafood;
• Acceptable canned food: tuna, chum salmon, pink salmon, squid, krill; all of them in own juice;
• Forest mushrooms, fresh or frozen.

Recommended to exclude:

• Yoghurts with additives/fillers/sugar, fermented milk products with fat content above 5%; chicken legs, wings, thighs, pork, fatty parts of beef, lean ham, goose, lamb, goat meat, all kinds of sausages, ham; cold and hot smoked fish, heavily salted fish.

Fats:

Recommended:

Vegetable fats:

• Nuts (except peanuts);
• Nut/coconut butter without added sugar;
• Sunflower seeds, pumpkin seeds, squash seeds, poppy seeds, sesame seeds, chia seeds, coconut flakes/milk;
• Avocado;
• All vegetable oils.

Animal fats:

• Fish oil in liquid form;
• Cod/pollock liver;
• Chicken egg yolks;
• All types of cheese with a fat content of 30-50%.

*try to limit the amount of smoked, pickled and soft salted (e.g., feta) cheeses, 1-2 times per week due to their high salt content.

• Butter (82%)
• Slightly salted fatty fish.

Vegetable and animal fats are recommended for use during the day in a ratio of 75/25.

Recommended to exclude:

• Smoked and heavily salted fish, margarine, pork fat, lamb fat, salo, glazed nuts/seeds, any cream

Salt, spices, sauce:

It is recommended to limit the number of hot sauces and condiments. Salt – up to 5 grams per day; pepper, spices and their mixes – to taste in moderation; mustard, horseradish, vinegar, soda, gelatin, baking powder, vanillin, cocoa (natural, sugar free) – 1-2 teaspoons per day.

Not recommended:

• Soy sauce, teriyaki sauce, ketchup and tomato paste, barbecue sauce, adjika, etc.

Recommended to exclude:

• Sauces and salad dressings based on oil and mayonnaise, bouillon cubes, bouillon dressings, soup dressings, dry soups.

Pickles:

• Limited amount, and during the first half of the day. (They contribute to fluid retention in the body).

Vegetables:

Allowed:

AT ANY MEAL, in any quantity:

• Asparagus, any greens, all types of lettuce, zucchini, eggplant, cucumber, scallions and onion, spinach, green beans, turnip, bell pepper, chili pepper, radish, tomatoes, garlic, etc;
• Sea kale without added oil and sugar;
• It is recommended to limit cruciferous vegetables (broccoli, any cabbage (cauliflower, Napa cabbage, white cabbage, kohlrabi, etc.) to 1-2 times a week, as well as turnips, rutabagas

Vegetables, the amount of which should be monitored:

• Fresh peas, corn, pumpkin, beets, carrots – no more than 200 grams per day (one of the products or a mix of them), each no more than 1-2 times a week;
• Black and green olives – up to 50 grams per day in dishes, salads, vegetable mixes, soups.

Recommended to exclude:

• Alcohol, low-alcohol drinks, non-alcohol beer, sugar, fructose, sucrose, honey, sorbitol, sweets, lollipops, any chocolate, muesli, breakfast cereals, fitness bars, cookies, cakes, marshmallows, and other confectionery and sweets, coffee with cream;
• Tortilla, baked goods, yeast;
• Starch, group B pasta, instant cereals and cereals with flavors/sugar/milk/cream, grapes, banana, raisins, candied fruits, dates, canned fruits and berries, dried berries with sugar/syrup, almond flour, coconut flour, flaxseed flour;
• Goose, lamb, goat meat, pork/beef tongues, all kinds of sausages, ham and all mass production meat products, pre-made meals;
• Canned meat, crab sticks, imitation of crab meat and shrimps (surimi), sushi, fish and chicken sticks (breaded and not), pates;
• Smoked and heavily salted fish, canned fish and preserves (except for those allowed in the protein section), margarine, pork fat, lamb fat, bacon, glazed nuts/seeds, hummus;
• Mayonnaise, chocolate butter and melted chocolate cheese;
• Yoghurts with flavors/fillers/sugar;
• Glazed curds, curd desserts;
• Pizza, burgers, nuggets and other fast food, chips;
• Canned peas and corn, canned beans, Korean carrots, salted/pickled vegetables/mushrooms without oil;
• Compotes with and without sugar, juices, sweet drinks;
• Sauces and salad dressings based on oil and mayonnaise, bouillon cubes, bouillon dressings, soup dressings, dry soups.

Hydration regimen: 2.8 l (clean water, mineral water (200-300 ml).

• Herbal, green, white tea;
• Rosehip decoction;
• Coffee (1-2 cups) per day.

After waking up, drink a glass of warm water on an empty stomach (you can add a couple drops of lemon, mint leaves)

Between meals drink, sugar-free berry compote (400 ml, stevia/erythritol sweetener).

Homemade mayonnaise recipe:

• Beat 2 egg yolks together with 10 g of mustard, add salt, pour in a mix of oils in a thin stream and beat well;
• 125 ml of the half-and-half mixture of olive and vegetable oil;
• Lemon juice, garlic;
• Herbs, spices.

A very high-calorie product, 1 tsp per day.