Katarzyna Zielińska has developed the Graphical Calorie Counting Method (GMLK) - thanks to it, controlling your diet becomes an addictive game, not a burdensome necessity. Eating is a pleasure for most of us and it should also be like that when losing weight - this is one of the most important principles in Katarzyna Zielińska's diet.

Katarzyna Zielińska's dietis a system for the busy and forgetful. It teaches discipline and choosing what is he althier. There are no prohibited products. - Let's leave weight loss to those who do not want to be slim - says Katarzyna Zielińska to those who contact her. It is based on the assumption that rigor and restrictions are short-lived. Human nature is contradictory: we most want what we cannot have. It's the same with food. And since it takes many months to lose weight, it is impossible to constantly deny yourself something for so long. The goal is to let go of bad habits so as not to miss them. It is supposed to help …

Graphical Calorie Counting (GMLK)

Katarzyna Zielińska has developed the Graphical Calorie Counting Method (GMLK) - thanks to it, controlling your diet becomes an addictive game, not a burdensome necessity. GMLK uses colors and graphic symbols for products instead of mathematical operations. As the author assures, one can become an expert on GMLK very quickly, and then losing excess weight, as well as self-control, becomes a part of the blood. GMLK - as the nutritionist emphasizes - has one more important advantage. It makes it possible to independently make beneficial changes in the diet even to a person who knows very little about a he althy lifestyle. The system clearly shows how much energy each product contains and how much we can afford. The basis of GMLK is a square representing 100 kcal, divided into 4 smaller "bricks" for ease of use.

You can eat anything on Katarzyna Zielińska's diet, but …

Eating is a pleasure for most of us, and it should remain so also when we lose kilograms - this is one of the most important principles of Katarzyna Zielińska. If only that is why it is not worth eliminating certain products from the diet, because the body will ask for them in times of crisis anyway. And that usually means losing control of your food. Therefore, the best solution is to introduce permanent substitutesfavorite products and their lighter versions. What to choose?

As most often dairy products, but only lean.Milk and milk products are, next to lean meat, the best source of wholesome protein. However, they should not be a source of fats. They have an abundance and the best form of oil, olive oil, soft margarines, as well as sunflower seeds and nuts, i.e. vegetable instead of animal fats. Remember, however, that you can eat 2 walnuts or 5 hazelnuts for afternoon tea, or add any tablespoon of seeds to your salad. Because they are very caloric!

Daily complex carbohydrates,that is those closest to nature, unprocessed. They are a good source of vitamins, minerals and fiber. The energy from them is released slowly, so there are no hunger pangs. The source of these carbohydrates are, among others: wholemeal products (whole grain pasta, bread), brown rice, groats, especially thick, porridge, unsweetened muesli, vegetables and fruits, nuts, skim milk and buttermilk, sugar-free yoghurts.

Choose your fruit carefully.Those containing a lot of simple sugars (bananas, grapes, cherries, all tinned fruits) provide a lot of calories in greater amounts. 1-2 servings a day are enough. The serving size is: medium apple; a small bunch of grapes; half a grapefruit. Try to choose fruits that have less calories and more fiber, such as: raspberries, strawberries, apples, apricots, peaches, oranges, grapefruits, blueberries and kiwi.

Important

6 product groups in Katarzyna Zielińska's diet

All products are divided into six groups, each with its own color:

  • green: vegetables (except potatoes) and fruit;
  • brown: grain products and potatoes, which we eat alternately with grains, e.g. instead of rice or pasta;
  • yellow: he althy fats: oil, olive oil, butter, soft margarine and nuts, because they are rich in fats;
  • red: meat - lean, e.g. poultry, and fish (they can be fatty);
  • blue: dairy products;
  • pink: confectionery products.

During the first meeting with the dietitian, after weighing and analyzing the body weight, everyone receives a small practical diary, the so-called A book of nutrition and activity in which he paints over the squares with the correct colors every day. The diary also shows how much time is spent on the activity. It is designed for people on a diet of 1000, 1200, 1400 and 1500 kcal. Just choose the appropriate option, recommended by the dietitian.

Eat straight, he althy, natural

According to Katarzyna Zielińska, scrupulousness is not enough to achieve your dream figurecount calories. Other rules are also important:

  • Products should be sourced from the best possible sourceand must provide the right proportions of nutrients. By following a monotonous diet, even if you eat valuable products, you run the risk of deficiencies in important ingredients. Imbalance in the diet is bad for the metabolism.
  • Nutrients must be provided at regular intervalsand in similar proportions. The principle of "5 meals a day at fixed times of the day" is one of the most important. Thanks to this, the body does not stock up.
  • You can't skip dinner.It should be light and preferably 2 hours before going to bed. The once fashionable rule of non-eating after 6 p.m. makes the break between dinner and breakfast too long. The body defends itself and stores supplies from the morning, instead of providing energy for an active beginning of the day.
Important

Two stages of the diet

Katarzyna Zielińska's program is carried out in two stages. The first stage, i.e. proper diet, lasts 3 months. This is the optimal time to lose as much weight as you need to. In the case of very high obesity, during this period the patient sheds most of the carcass, and in the next - the rest. Meetings are held once a week. Stage II is leaving the diet that lasts for 9 months. This is the time necessary to consolidate habits and self-control. Workshops - he althy cooking lessons are also to help in this. Meetings are held every 2 weeks, then every 3 and 4.

How long is Katarzyna Zielińska's diet?

Katarzyna Zielińska believes that the pursuit of a slim figure should last 12 months, never less, and the safest weight loss is 0.5-1 kg per week. The first goal of the patient and the nutritionist is to lose 10% of their body weight. Of course, it usually takes less than a year, but the following months are extremely important and require further work: the results are consolidated, and if necessary, further, slower weight loss and quitting the diet. - We talk about success when, after a year, the patient has a new approach to nutrition - emphasizes Katarzyna Zielińska.

Metabolism boost

Physical activity is an obligatory element of Zielińska's "Lose Weight He althy" program. It takes into account the condition and capabilities of patients. It is not only about stimulating the metabolism and burning fat tissue, but also about de-stressing. This is important because stress is the main reason for uncontrolled eating.

You don't need strenuous exercise to lose weight. It is even inadvisable, because during strenuous exercise, sugars (i.e. the necessary energy) are burned, notstored fat. The most effective is the so-called aerobic activity, i.e. long-term, uniform exercises that involve many muscles. It's a quick walk, treadmill walking, cycling, aerobics or Nordic walking. You can do aerobic exercise for 20-30 minutes continuously, sometimes for an hour or two. The heart works evenly, the muscles first burn the "handy" source of energy - glycogen, and then use the stored fats. Such a longer and moderate effort keeps the burning process long after training. So it's best to choose 2 or 3 days a week for training, but not more. Two or three day breaks are recommended. Then the body has a chance to fully regenerate. When not tired, he works more efficiently and you lose weight faster.

The author of the program especially recommends yoga. In her opinion, it perfectly shapes the figure, slims and strengthens the muscles. It improves the functioning of joints and all internal organs, and some asanas improve the functioning of the thyroid gland. It is an activity that will help you get to know and like the body better, which for an overweight person is often a source of "eaten" complexes. It is also a way to relax. Yoga teaches how to breathe properly, oxygenates and is suitable for everyone, regardless of weight and age (it does not burden muscles or joints).

Worth knowing

Who is the author of the diet?

Katarzyna Zielińska is a nutrition specialist, yoga instructor and promoter of a he althy lifestyle. She has developed an original program for fighting overweight and obesity, based on the GMLK (Graphical Calorie Counting) system. She is also the author of the book "Lose weight he althily", a guide for people who want to be he althy and slim. In the Vita Sana Center in Warsaw, established a few years ago, he conducts nutritional meetings and workshops as well as yoga classes. She herself once lost 20 kg. Katarzyna Zielińska's nutritional program has been appreciated by specialists. He was awarded the highest score in the ranking of several dozen of the most popular diets that were collected and analyzed in the book "Diet or a miracle. 42 diets test. "

Katarzyna Zielińska's diet - an exemplary daily menu (1200 kcal)

BREAKFASTYoghurt with muesli and banana

ingredients: 2 tablespoons muesli / glass of lean yogurt / fruit (small banana, handful of grapes, 2 mandarins) Divide the banana or mandarins into smaller pieces. Mix all ingredients.

II BREAKFASTCottage cheese with chives and pepper and breadingredients: 4 tablespoons cottage cheese / 1/2 small red pepper / 2 cherry tomatoes / 2-3 radishes / tablespoon chives or parsley / favorite spices Mix ingredients. Eat the cottage cheese with 2 leaves of crispbread or 2 wafersrice or 1/2 slices of whole grain bread.

LUNCHChicken breast with carrot salad and couscousingredients: chicken breast (150 g) / spoon of frying oil / spices For salad: large carrot / small apple / teaspoon of olive oil / pinch of your favorite herbs / 4 tablespoons of couscous, rub the chicken with spices and fry in oil. Peel and grate the carrot and apple, then add the olive oil and herbs. Pour 1/3 cup of boiling water over the couscous, cover, after 3-5 minutes it will be ready.

Afternoon teaFruit saladingredients: 1/2 orange / handful of blueberries / 1/2 apple / possibly low-fat yoghurt (150 g) / pinch of cinnamon Cut the larger fruit, add smaller . Pour everything over with yogurt and sprinkle with cinnamon.

DINNERNicoise saladingredients: hard-boiled egg / tablespoon of tuna in own sauce / 2-3 lettuce leaves / 4 pitted olives / small tomato / 1/2 small pepper / a few pods of green beans / teaspoon of olive oil / dried herbs Peel the cooled egg and cut into eighths, add the tuna. Add vegetables (olives cut in half). Combine ingredients Add olive oil and spices, mix.

NOTE: Every day drink 8 glasses of calorie-free drinks with no added sugar (e.g. water, green tea, black tea, coffee).

Problem

Batonik? Why not!

According to Katarzyna Zielińska, there is no reason to give up sweets. Dried fruits are best. They contain a lot of sugar, but are high in fiber. They are also packed with vitamins and minerals, which helps you stick to your diet. Even when losing kilos, you can eat simple carbohydrates. Although their nutritional value is low or none, a piece of chocolate or sweet challah is sometimes needed, for example, to improve well-being. Simple sugars should not exceed 10% of total calories. So for a person who is not on a diet, they can provide about 200 kcal (at 2000 kcal a day), but if you are on a 1000 kcal diet, twice as much (two chocolate candies or 4 biscuits). Since such a snack is instead of something valuable, it is better not to do it every day.

How to lose weight he althily - advice from psychodietetics

Each of us dreams of a slim and shapely figure. However, not all methods of losing weight are good for our he alth. How to wisely and he althily lose weight? Listen to our expert - psychodietician and he alth coach Elżbieta Lange.

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Category:

Slimming