They were called runners' food for a reason. Thanks to inconspicuous grains, you will not only improve your condition and be he althier, but also lose weight. It's worth a try!

What is the Aztec diet?

The peoples of South America, cultivated thousands of years ago, supposedly owed their endurance, resistance and longevity. Thanks to them, warriors won battles, easily traveled hundreds of kilometers. At least that's what Dr. Bob Arnot, an internist, a journalist who has been dealing with medicine for many years, assures.

Dr. Arnot is also the author of twelve books, one of which encourages the use of his Aztec diet.

The power of grains

The Aztec diet is divided into 3 phases and is mainly based on food consumed by ancient nomadic warrior tribes. Therefore, the menu includes products commonly available in the fields, in waters, etc. You do not need to count calories (the Aztecs did not do that) and you can eat to your heart's content (4 meals a day must be enough).

It is based on simple products, easy to use and, according to Dr. Arnot, allows you to quickly achieve and then maintain proper body weight and blood sugar levels, protecting against type 2 diabetes.

The Aztec diet also promises:

  • energy boost after the first days of use,
  • cleansing the body,
  • restoring the lipid balance (better conversion and burning of fats),
  • improvement of the hormonal balance (especially hormones associated with the feeling of hunger and satiety return to normal).

Most plant products are seeds and grains, which, regardless of the species, are a treasury of nutrients that provide the plant with growth and protection against adverse external factors. Man has the same benefits when he includes them in his menu.

Aztec diet: what to eat

The list of recommended products is long, so monotony is out of the question. These include:

  • white, red and black beans,
  • corn (canned, no sugar),
  • amaranth,
  • bulgur,
  • quinoa,
  • chicken and turkey,
  • fish,
  • vegetables (mainly tomatoes, side cabbagechoy),
  • fruit (especially avocado),
  • olive oil,
  • green tea,
  • chocolate.

It therefore contains a lot of the most valuable proteins, both plant and animal, a lot of complex carbohydrates and polyphenols, supporting cell repair processes, and thus supporting the body against aging.

The most important, however, are chia seeds. They are a very good source of omega-3 unsaturated fatty acids, which support immunity, the work of the brain and the entire nervous system, and have a beneficial effect on the figure.

They contain a lot of calcium, iron, magnesium and selenium, which are elements especially important for a woman. They protect the skeletal system, accelerate metabolism, prevent anemia and reduce the effects of stress.

High fiber content makes chia feel full and improves digestion. They also have a soothing effect on inflammation. Importantly, the grains do not change the taste of the dishes.

Worth knowing

Chia seeds contain 15 times more magnesium than broccoli, 3 times more antioxidants than blueberries, 3 times more iron than spinach, 8 times more omega-3 fatty acids than farmed Norwegian salmon.

Aztec diet: what to avoid?

The Aztec diet does not allow eating foods high in saturated fat, as well as simple carbohydrates contained in highly processed and high glycemic products, which - unlike complex carbohydrates - are converted into glucose very quickly.

Thus, they cause spikes in blood sugar levels (resulting in hunger pangs, sudden states of drowsiness), and excessively contribute to the development of inflammation. Therefore, we do not eat white bread, white rice and pasta, as well as fatty meats and meats, giblets or butter.

Aztec diet: phases of the diet

Phase 1 (2 weeks - approx. 4 kg less)

This is what the author of the diet calls the "chia challenge". It is supposed to "reset" the metabolism in order to make it work efficiently again. But be careful! If someone has more than 10 kg to lose, this phase should be a week longer.

The daily menu consists of 3 filling smoothies (including ground chia seeds, milk or yogurt, freshly squeezed juice, fruits and vegetables) and light snacks (carrot sticks with hummus, baked apple, light cottage cheese) .

Phase 2 (6 weeks - approx. 1-1.5 kg per week)

The stage in which the most important thing is to increase the metabolism. Weight continues to drop quite fast. One of the three smoothies - the one for lunch - should be replaced with a wholesome afternoon meal.

Phase 3 (indefinitely - weight maintenance)

Allows you to maintain the achieved body weight without the yo-yo effect. Properly composed meals are to guarantee well-being, more energy and better he alth (the lipid profile improves and the sugar level stabilizes).

The menu consists of 3 main meals and a snack, including products recommended by Dr. Arnot, including a chia smoothie, but not necessarily every day.

Worth knowing

Aztec diet: a sample daily menu

breakfast (approx. 280 kcal)

Chia with pineapple and mint

  • 3 teaspoons of chia seeds
  • 3/4 cups almond milk
  • 2 pineapple slices
  • pinch of cinnamon
  • teaspoon of fresh mint
  • 1/3 cups of water

Pour the chia with cinnamon into a tall glass and pour over the boiling water. Let it rest for 30 minutes, then add the plant-based milk. Stir in the sliced ​​pineapple and mint leaves.

snack (approx. 280 kcal)

Quinoa with peas and pine nuts

  • 2/3 cups of cooked green peas
  • 3 tablespoons of quinoa
  • tablespoon of oil
  • garlic clove
  • teaspoon pine nuts
  • s alt, pepper

Mix the cooked peas with the cooked quinoa, squeezed garlic and roasted pine nuts. Season with a pinch of s alt and pepper and drizzle with olive oil.

dinner (approx. 510 kcal)

Salmon with beans in parsley pesto

  • a large handful of green beans
  • a piece of salmon
  • a small clove of garlic
  • 4 tablespoons of parsley
  • 3 teaspoons sunflower seeds
  • 5 tablespoons bulgur
  • 2 pinches of curry
  • 3 tablespoons lemon juice
  • 3 teaspoons of olive oil

Blend parsley, sunflower seeds, olive oil, garlic and lemon juice into a pesto. Rub the curry over the fish. Bake until tender (about 20 minutes) at 150 ° C. Sprinkle the cooked beans with pesto and serve with cooked bulgur and fish.

dinner (approx. 350 kcal)

Red bean quinoa

  • 2 tablespoons of quinoa
  • tablespoon of oil
  • teaspoon of sunflower seeds
  • 1/2 cups cooked red beans
  • 2 tablespoons chopped parsley
  • pinch of pepper

Put quinoa into a pot, fry in half of the oil, and when it starts to smell slightly like nuts, pour 1/2 cup of water and cook until it absorbs the water. Stir in the cooked beans, chopped parsley, and sunflower seeds. Sprinkle with olive oil and spices.

Aztec diet: for whom?

We recommend it to people at risk of type 2 diabetes (sugar levels close toupper limit), or when your doctor has diagnosed insulin resistance (or only an increased risk of it). The diet can be tried by people who want to lose a few kilos, while providing the body with vitamin and mineral "concentrates".

It can be used by pregnant women and the elderly, but skipping the first phase.

Worth knowing

Chia smoothie recipes

With kiwi and parsley (290 kcal)

  • teaspoon of chia seeds
  • glass of coconut milk
  • kiwi
  • medium grated apple
  • teaspoon sesame
  • 5 teaspoons of parsley
  • teaspoon of olive oil

Chia seeds pour coconut milk and set aside for 20-30 minutes. After this time, add the remaining ingredients and mix. ok.

Exotic (approx. 310 kcal)

  • 1/2 mango
  • 1/2 avocado
  • 3 slices of fresh pineapple
  • 2 teaspoons of chia beans
  • 1/2 cups of apple juice
  • 2/3 cups of Greek yogurt
  • 2 small cubes of chocolate

Add the avocado, mango and pineapple to a blender and blend. Add chia beans, juice, and yogurt and mix. Sprinkle with shavings of chocolate.

Banana (approx. 320 kcal)

  • a glass of plant-based milk (e.g. oat milk)
  • 2 heaped tablespoons of chia seeds
  • teaspoon of olive oil
  • banana
  • teaspoon of honey
  • pinch of cardamom
  • mint leaves and blueberries for decoration

Blend the banana with honey, cardamom, olive oil and milk. Toss in the chia and set aside for 15 minutes. Garnish with mint and blueberries.

Category:

Diets