Mikhail Gavrilov is a famous nutritionist and psychotherapist who developed his own, original method of losing weight, which was already able to help hundreds of patients get rid of extra pounds. The main idea of the technique is the idea that the process of weight loss should begin with the solution of psychological problems and only then it is necessary to proceed to the adjustment of nutrition. A rigid diet according to the method of Gavrilov is not provided. Moreover, he urges not to sit down on exhausting diets and refuse to take various biologically active drugs for weight loss. According to his method, there are products from the allowed list, which is quite diverse.
So what is Dr. Gavrilov’s diet?
Definition and causes of obesity
Obesity is a condition of the human body, which is characterized by the accumulation of excess fat masses in tissues, organs and fiber. The main sign of obesity is an increase in body weight by more than a fifth of the average. This disease is not only capable of causing significant discomfort. It can provoke problems in the psyche and physical condition of a person, pathology of the joints and spine, disorders in sexual life and other changes. The menu for each day of the diet of Dr. Gavrilov will be considered below.
The main reason for weight gain is overeating. According to the doctor, people eat a lot, not in order to meet the real needs of the body in nutrients and energy, but because their psychological state actively encourages them to eat more food. A nutritionist classifies overeating factors as follows:
- Trying to "seize" a stressful situation. The vast majority of those who cannot lose weight are prone to this. As soon as something unpleasant happens in the life of a full person, a refrigerator opens or strategic chocolate and cookie stocks are taken out of the locker just for such a case. This is very much like addiction to alcohol or cigarettes and requires disposal.
- Increased appetite, spurred by advertising companies, attractively decorated shop windows , etc. In this case, a person eats food not because the body requires it, but because he is attracted by the appearance and smell of the product. Thus, this hunger is not physiological, but psychological.
- Passionate on following strict diets. This applies to those food options that are so limited and scarce that sooner or later inevitably lead to breakdowns, when a person almost unconsciously eats everything that is in the refrigerator, comforting and pitying himself.
Mood and physical activity
Based on the foregoing, it can be understood that Dr. Gavrilov’s diet does not begin with the preparation of a menu of daily proper nutrition with a mood for a quick result, but with a psychological, sometimes painstaking and difficult study of one’s own problems. For this, the method provides for various successive stages of working on yourself:
- Awareness of the problem of excess weight. As a rule, it comes as a result of some kind of events, whether it’s indicators of weights, excess of the usual size of clothes or a meeting of a slimmer girlfriend. This is the very first stage - the decision to lose weight.
- The psychological attitude to the process of losing weight. At this stage it is important to understand that it is not worth delaying the start of losing weight even until tomorrow. It is necessary to make a decision and follow it immediately.
- Unshakable self-confidence. Weight loss should be started as a treatment for the disease - with a serious approach and awareness of responsibility. You can’t think that “maybe something will come out”, you need to be clearly aware of the need and purposefully go to the goal.
- At this stage, a person learns to clearly distinguish between physiological and psychological hunger. In the situation with fast food, for example, most often the brain perceives beautiful food and advertising. In this case, it is necessary to clearly understand that it is better to eat a piece of meat with salad than a hamburger, since the first will bring much more benefit. The doctor encourages patients to listen carefully to the urges of the body, not allowing the brain to decide for you. The diet menu of Dr. Gavrilov can be called diverse.
Passion for sports for this technique is a definite plus. However, there are patients who have no desire for one reason or another to attend gyms and sports sections.
How to increase physical activity?
A nutritionist does not advise such people to pay too much attention to this issue, but suggests slightly increasing physical activity. Several methods are called:
- Cleaning the house. The best cleaning is considered to be general cleaning, with dust being wiped out in hard-to-reach places and floor cleaning under cabinets and beds. This will not only keep the house in order, but will also help the process of burning calories.
- Cook several dishes at once. At the same time, do not forget to use only those products that are allowed according to the methodology. So you will understand that Dr. Gavrilov’s diet menu (reviews confirm this) can be quite varied and satisfying and at the same time not harm your figure.
- Dancing is available at any time of the day or night, even without attending special events and studios. You can turn on your preferred music or start to improve, learning some dancing technique from video lessons at home.
- The gymnastic hoop is a great home exercise machine. For 20 minutes at least several times a week - and the result will not be long in coming.
Diet and recommendations
Dr. Gavrilov’s diet does not impose strict restrictions and prohibitions on food products. There is a black list and a white list. It is strongly discouraged to use prohibited foods. They lead to obesity, and also badly affect the skin, hair and some internal organs. That is, they are absolutely not useful. And the main goal of the methodology is good health and a slim figure, with the first item being a priority.
Prohibited Products
The prohibited foods include:
- Any fast food and soda with sugar.
- Baking and baking.
- Sandwiches.
- Butter.
- Smoked foods, salted fish, sausages and instant foods.
- Canned food.
- Pasta.
- Potatoes.
The diet menu of Dr. Gavrilov for every day is interesting to many.
List of allowed products
The emphasis in the diet is on healthy and healthy nutrition. The list of permitted products includes items that are widely available in supermarkets and markets:
- Vegetables and fruits, excluding bananas. The allowed daily allowance is 600 grams.
- Dairy and lactic acid products.
- Various cereals, including oat, corn, pearl barley, millet and buckwheat.
- Low-fat meats and fish.
- The eggs.
- Unsweetened tea, juice and water.
The menu for every day of the diet of Dr. Gavrilov, according to reviews, is very convenient to use.
Recommendations for compliance with the methodology are quite simple and understandable. Firstly, you should be very careful about your health and nutrition. Meals must be divided up to 5 times, however, there are small portions and only products from the allowed list. It is advisable to eat at about the same time, as this will maximize the metabolic processes in the body and speed up the process of losing weight. Hunger strikes and overeating are strictly prohibited. Fried foods are not recommended; you need to cook steamed, bake or stew.
Menu for every day of the diet of Dr. Gavrilov
An approximate daily diet is as follows:
- Breakfast - porridge (oatmeal or any other).
- 2nd breakfast - cheese and tea.
- Lunch - soup and vegetable salad.
- Snack - fruit and juice.
- Dinner - vegetable stew.
- A few hours before bedtime - yogurt or kefir.
Snacks in the diet of Dr. Gavrilov are allowed to be selected to your taste. It can be dried fruits, cottage cheese and other products from the white list. Special conditions for getting out of the diet are not provided, since, in fact, this nutrition must be adhered to throughout life, because it is a component of a healthy lifestyle.
The main rule of successful weight loss according to the method of Mikhail Gavrilov is to correctly tune psychologically, not to focus on experiences and problems, but to listen more to your own body. It’s not difficult to follow a diet, it’s much harder to turn on willpower and constantly control yourself. It requires constant work on oneself, the ability to self-organize and be purposeful.
In the diet from Dr. Gavrilov, the menu for the week can easily be made independently.
Contraindications
Not every person who wants to lose weight, the Gavrilov’s technique is suitable. There are people whose health does not allow you to adhere to this diet. Contraindications to the use of the method include:
- Type 1 diabetes.
- Tuberculosis.
- Heart attack or stroke.
- Atrial fibrillation.
- Severe mental disorders.
Clinics Gavrilova
Clinics for correcting and reducing body weight were opened by Gavrilov in many cities of Russia. They provide assistance to those patients whose weight has reached critical levels. Specialists provide patients with all the opportunities in order to find harmony and get rid of many psychological problems, feel faith in their own strengths and begin to love themselves. Mikhail Gavrilov is the holder of international certificates confirming his qualifications and experience in the field of nutrition and psychology.
Clinics have existed for over 20 years, and all this time, experts have been improving methods for effective and quality weight loss, instilling in their patients the habit of leading a healthy lifestyle. With those who want to lose weight, special trainings are held, both group and individual, and even online, during which psychocorrection of eating habits and motivation of patients to achieve their goals occur.
Clinic specialists pay much attention to the nutrition of patients. They clearly demonstrate that low-calorie food does not have to be monotonous, boring and tasteless. Calculation of calorie dishes and the weight of the food eaten is a prerequisite of the technique. For this, patients are given special tables in which the permitted products and their calorie content are detailed. This helps to plan nutrition with maximum efficiency during the diet period. In addition to psychological support and menu preparation, Gavrilov’s clinics offer a variety of cosmetic services that help keep your skin toned.
Diet by Dr. Gavrilov - weekly menu
Reviews confirm that the result can be seen very quickly. So, consider an approximate weekly menu.
Monday
- Breakfast: barley porridge with fruit. Tea and cheese.
- Snack: freshly squeezed fruit juice.
- For lunch: soup and vegetable salad.
- For dinner: vegetable stew, yogurt at night.
Tuesday
- Breakfast: oatmeal with berries plus tea.
- 2nd breakfast: tea and cheese.
- For lunch: fish and salad.
- For dinner: vegetable stew and kefir before bedtime.
Wednesday
- Breakfast: corn porridge and yogurt.
- 2nd breakfast: cheese and tea.
- For lunch: tomato, 2 hard boiled eggs, spinach.
- For dinner: grilled meat and vegetable salad.
Thursday
- Breakfast: buckwheat porridge with yogurt.
- 2nd breakfast: green tea with cheese.
- For lunch: boiled meat with vegetables.
- For dinner: fruit salad and kefir.
Friday
- Breakfast: millet porridge.
- 2nd breakfast: coffee.
- For lunch: 2 hard boiled eggs, cucumber, boiled chicken.
- For dinner: vegetable stew and yogurt.
Saturday
- Breakfast: oatmeal with fruit.
- 2nd breakfast: tea and cheese.
- For lunch: soup and salad.
- For dinner: vegetable stew, fruits.
Sunday
- Breakfast: any porridge.
- 2nd breakfast: tea and cheese.
- For lunch: vegetable salad, steamed meat.
- For dinner: grilled fish, vegetable stew, bedtime kefir.
Diet Reviews
Independent nutritionists ambiguously evaluate the technique. Some experts praise the method for the absence of hunger strikes and the cultivation of the habit of eating right. Others question the exclusion of certain foods from the diet. In particular, the lack of butter is unclear to many, since it contains vitamin B 6 , which helps to remove cholesterol from the body. The question also arises of the presence of cheese, which refers to brine products and is excluded by many nutritionists for the duration of the diet. In addition, not every person is capable of being so motivated and self-organized that they unconditionally and relentlessly follow all the recommendations received in the clinic.