Dr. Michał Mularczyk is a program developed by a Warsaw doctor that combines his medical knowledge, his own experiences and … a male approach to life, in which clear rules govern, and one of them is: the fewer sacrifices, the greater the effectiveness.

Diet for people, not people for a diet - this is the motto of Michał Mularczyk's work. The point is that losing kilograms should take place without counting calories, starving, and above all, without the yo-yo effect. A real dream diet for those who cannot resist temptation and who do not take any prohibitions badly. Doctor Mularczyk even argues that sometimes it is better to eat a little less he althy, because it makes it easier to change your eating habits for the better, than to impose yourself a strict, although super-he althy diet and in a feeling of frustration to count the days until the end, and then with relief to return to what was . And get fat.

Diet without prohibitions?

According to Dr. Mularczyk, the weight loss failure has several reasons. First, it is frustrating to deny yourself anything that pleases the palate. If losing weight is to be a constant struggle with yourself, you have to make some modifications slowly, instead of sticking to the once established menu. In addition, nutritionists recommend starting with a 1200 kcal diet, and then gradually increasing the caloric content to 1500-1800 kcal (depending on gender, age, body weight). And according to Mularczyk, it is best to forget about calories at all. As he assures, he himself, allowing himself tasty dishes, did not eat more over time, but less and less, because he was eating slowly (which is of great importance, but more on that later). What else was he doing against popular recommendations? He did not look at his watch to eat five smaller meals at fixed times, but decided to "listen" to his stomach (the hunger center in his brain). If he wasn't hungry in the morning, he would leave the house without breakfast. Sometimes he ate them around 11 a.m., and sometimes the last meal was even at 10 p.m. (but not later than 2 hours before bedtime), but in the evening he ate mainly vegetables and fruit or dairy products. The final phase of Dr. Mularczyk is a bit like the Montignac diet, which is also a low-carbohydrate diet. The diet itself is based on some reduction in the amount of carbohydrates (sugars) consumed while maintaining a reasonable amount of protein and fat. She also recommends not including foods rich infats and sugars (milk chocolate, cakes, white bread) and animal proteins with starch.

Ok. 40% of people on a diet regain their previous weight within a year. Within 5 years, he gains 80% just to start over, falling into the yo-yo trap. Where is it coming from? - with a poorly used diet, we starve for a long time and therefore we quickly catch up.

The most important principles of Dr. Mularczyka

1. I don't starve but I don't overeat.

You have to have a snack between main meals, when you suddenly feel hungry: e.g. peanuts, seeds or even a piece of kabanos sausage. When losing weight, you have to give up sweets and quickly digestible sugars, e.g. flour products. However, we do not give up carbohydrates contained in vegetables - it is enough to nourish the brain and red blood cells.

2. One meal, one "fuel".

Of course, this is a simplification, but this behavior is very effective when losing weight. Fats and sugars are two sources of energy, and we only need one (and that's a big advantage of one of them). That is why the proportions are important: low fat and high sugar or vice versa.

3. No rush.

This applies to the process of losing weight and eating individual meals. The author of the diet assumes that the slow and systematic loss of unnecessary kilograms is more beneficial for he alth than a rapid weight loss and its rapid return (we burn fat, which is light, not heavy muscles). He also recommends chewing each bite for a long time, which results in better digestion and assimilation of the food eaten. If we swallow consecutive bites almost without chewing, the enzymes in the mouth do not have time to prepare them for further digestion, and the stomach enzymes cannot reach the inside of every bite - so the body does not fully use the nutrients. In addition, fast eating causes the stomach to stretch, which results in the absorption of larger and larger portions. Good company is the perfect food "slower". During a quiet conversation at the table, we necessarily eat slower, and a good mood has a positive effect on digestion.

4. Without washing …

Drinks - during and just after a meal - reduce the amount of saliva secreted and thus the food is less prepared for digestion. Drinking also accelerates the passage of undigested food from the stomach to the intestines, making further digestion difficult, which not only hinders weight loss, but also facilitates weight gain (significantly increases the appetite).

5… and counting calories.

According to the author of the diet, hardly anyone is a born accountant, but meticulousthere is no point in adding calories. However, he argues that the amount and frequency of glucose delivery have the greatest impact on fat accumulation. Therefore, it is definitely better to learn what foods we should avoid and what are advisable. We will find out by observing our own body carefully (we usually know what is good for us, and then we are e.g. quickly hungry or even sluggish). It is also worth doing basic research at the beginning and telling the doctor about possible genetic burdens, e.g. diabetes - then carbohydrates are censored.

6. Fit and fun.

Diet is an individual matter. It is to be adjusted to gender, height, weight, type of work, physical activity and, above all, he alth condition. Obese people, especially when the condition lasts a long time, is rarely really he althy. But also, as the doctor emphasizes, he althy eating should not take away the pleasure of eating. For the diet to be effective and its effect lasting, you need to eat what you like.

7. You eat when you get hungry.

You need to restore the proper functioning of the hunger and satiety center, which in an overweight or obese person does not work as it should. So let's only eat when we're really hungry. It is not worth eating in advance or abstaining from eating only because the 6 pm cut-off has already struck. It happens that at the beginning of the diet you need a bit of discipline, but after a few days of quietly celebrating meals without drinking, we will start to "hear" our body's suggestions.

Worth knowing

Who is the author of the diet?

Dr. Michał Mularczyk graduated from the Medical University of Warsaw in 1994. He is an internist and interventional cardiologist. He worked, among others at the Grochowski Hospital, the Military Medical Institute, the Central Clinical Hospital of the Ministry of Interior and Administration and the Międzyleski Specialist Hospital (formerly the Railway Hospital). Currently, he works at the Bródno Hospital and the Cardiology Center in Józefów. He also runs his own clinic. Before he started helping others lose weight, he himself lost more than 20 kg. As? Although he ate about 2.5 thousand a day. kcal, for the first four months he lost 16 kg (without exercising at all). What's more, cholesterol levels also dropped (from 240 to 200), although - apart from sweets and rolls - he did not deny himself almost anything, even fried pork neck, but ate quite a lot of vegetables. And, as he assures - which is very important for people who are slimming - he did not go hungry. He has been maintaining weight for several years, which proves that the weight loss was successful. About his book "A Diet Without Sacrifice" she says: "In it I have described a he althy method for the effective and safe treatment of obesity and overweight. Presentedthe diet requires practically no major sacrifices. A person who is slimming does not have to, and should not go hungry ”. The diet is especially recommended for those who have already tried to lose weight and have not achieved lasting results. "A diet without sacrifices!" contains 150 recipes designed to follow the rules of the diet and to please everyone.

To the office of Dr. Mularczyk is used by people who have had several cycles of losing weight and gaining weight, alternately. One or the other time, most of them manage not to return to their previous weight. According to Mularczyk, you have to try until you succeed (but using different methods). Subsequent attempts are a difficult but valuable experience. As research shows, among others dr. Edward List from Ohio University's Edison Biotechnology Institute, it is better (for example for heart, joints and immunity) to gain weight and lose weight alternately than to be fat for years. Of course, the fewer such unsuccessful attempts, the better. That is why restrictive diets are more and more often abandoned and replaced with those that lose weight slowly, no more than 10% of body weight a year.

Important

Centimeters vs kilograms

Controlling only weight during a diet is, in my opinion, the Middle Ages in weight loss - says Michał Mularczyk. - Patients are very often disappointed and discouraged, because the weight began to drop much slower, and meanwhile, if they exercise regularly, it is a positive signal: fat is burned, but muscle mass is gaining, and therefore properly. Therefore, of course, it is worth controlling your weight, preferably not more often than every 2 weeks, but most of all you have to measure yourself.

Dr. Mularczyk - a sample menu for the whole day

BreakfastCottage cheese Ingredients for 1-2 servings: 150 g of semi-skimmed white cheese, 2 tablespoons of plain yogurt or 12% cream, a choice of: half a bunch of chives, 3 radishes, 1 / 2 small fresh cucumber, s alt and pepper Grind the white cheese with a fork, add cream or yoghurt, mix thoroughly (you can also mix it all). Add your favorite vegetables: finely chopped chives, grated radish or grated cucumber. Season the cottage cheese to taste with s alt and pepper, mix.

LunchLeek cream soup with cheese Ingredients for 1-2 servings (a whole portion of soup can be a whole dinner for one person, and if there is a second course, the soup is for two people) ): 3 medium leeks, 1 tablespoon of butter, 1/2 small onion, 50 ml of water or light broth, 50 g of processed cheese (eg Golden Ementaler). Wash the bright parts of the leek and cut into 1/2 cm thick rings. Peel the onion and chop finely. Melt the butter over low heat - so as not to burn it, add the onion and let it glaze. Pour in50 ml of water or a light broth, add the leek slices and stew until soft. Finally, add the cheese. Blend the soup into cream.

Beef steak with salad Ingredients for 2 servings: low-s alt cucumber, 2 tomatoes, 2-3 pieces of celery, pepper, 1/2 onion, garlic clove, tablespoon of capers, a teaspoon of oregano, thyme, basil, 2 slices of beef tenderloin , olive oil, 2 tablespoons of wine vinegar, s alt, pepper Wash the vegetables and cut them into small pieces, chop the onion, mix with crushed garlic with s alt, capers and herbs. 5 minutes before serving, pour in the vinegar and mix. Just before serving, mix with a tablespoon of olive oil. Finally, fry the meat in olive oil, but s alt it only at the end of frying.

DinnerFeta and broccoli in sauce Ingredients: 1/2 packet of feta cheese, 1/2 broccoli, 150 g of natural yoghurt, a clove of garlic, a spoonful of sunflower seeds, a teaspoon of mustard, s alt , pepper Boil the broccoli rolls in s alted water until semi-hard. Combine the yogurt with mustard, s alt, pepper and crushed garlic. In a dry frying pan, toast the seeds. Pour the sauce over the broccoli and cheese cubes.

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Slimming