Diet of dr. Michał Mularczyk is a program developed by the Warsaw doctor who is a combination of his medical knowledge, his own experience and … male approach to life, in which clear rules govern, and one of them is the less sacrifice, the more effective.
Diet for people, not people for diet – this is the motto of Michał Mularczyk’s work. The idea is to lose kilos without counting calories, starving, and above all, without the yo-yo effect. A real dream diet for those who can not resist temptation and can not tolerate all prohibitions. Doctor Mularczyk even argues that it is better to eat a little less healthy sometimes, because it facilitates changing eating habits for better than imposing a rigorous, though superyratory diet, and in the sense of frustration, count down the days to its end, then return with relief to what was . And you.
You should read it: What causes yo-yo effect and how to avoid it?
Diet without bans?
According to dr. Mularczyk, the weight loss fiasco has several reasons. First of all, denying everything that pleases the palate is frustrating. If slimming is to be a constant fight with yourself, you have to slowly introduce some modifications, instead of clinging to once fixed menu. In addition, nutritionists recommend that you start with a diet of 1200 kcal, and only then gradually increase the caloricity to 1500-1800 kcal (depending on sex, age, weight). And according to Mularczyk, forget about calories altogether. As he assures, by himself, allowing himself to eat tasty dishes, he did not eat more with time, but less and less, because he ate slowly (which is of great importance, but more on that later). What else did he do contrary to popular recommendations? He did not look at his watch to eat five smaller meals at fixed times, but he decided to listen to the stomach (the center of hunger in his brain). If he was not hungry in the morning, he would leave the house without breakfast. Sometimes he ate them about 11, and the last meal sometimes dropped even by 22 (if not later than 2 hours before bedtime), but in the evening he ate mainly vegetables and fruit or dairy products. The last phase of the diet dr. Mularczyk is somewhat reminiscent of the Montignac diet, which is also a poor carbohydrate diet. The diet itself consists in some limiting the amount of carbohydrates (sugars) consumed while maintaining reasonable amounts of protein and fat. It also recommends not including foods rich in fats and sugars (milk chocolate, cakes, white bread) and animal protein with starch in one meal.
Ok. 40% of people who are slimming back to their previous weight before a year passes. Within 5 years, 80% of the money is to start again, falling into the yo-yo trap. Where does it come from? – with a badly used diet, we starve for a long time and that’s why we quickly make up for it.
Check it: Slimming additions to the diet
The most important principles of the diet dr. Mularczyk
1. I am not starving, but I do not overeat.
You have to eat a snack between the main meals, when suddenly there is a hunger eg. Peanuts, seeds or even a piece of kabanos. When you lose weight, you have to give up sweetness and quickly digestible sugars, for example flour products. However, we do not give up the 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 big simplification, but this behavior is very effective in weight loss. Fats and sugars are two sources of energy, and we only need one (and that’s exactly the big advantage of one of them). That is why the proportions of little fat and a lot of sugars are important or vice versa.
3. No hurry.
This applies to the weight loss process itself, and the eating of individual meals. The author of the diet assumes that the slow and systematic loss of unnecessary kilograms is more beneficial to health than rapid weight loss and rapid return (we burn fat that is light, not heavy muscles). It also recommends chewing every bite for a long time, which results in better digestion and assimilation of a meal. If you swallow more bites almost without biting, enzymes in the mouth do not have time to prepare them for further digestion, and stomach enzymes have no chance to reach the inside of every bite – the body does not fully use the nutrients. In addition, fast food causes stretching of the stomach, which results in absorbing larger and larger portions. The perfect food slow down is nice company. During a quiet conversation at the table, we eat slowly, and the good mood has a positive effect on digestion.
4. Without sipping …
Drinks – during and just after a meal – reduce the amount of saliva and therefore the food is less prepared for digestion. Sipping also accelerates the passage of undigested food from the stomach to the intestines, hindering further digestion, which not only makes it difficult to lose weight, but makes weight easier (significantly increases appetite).
5 … and counting calories.
According to the author of the diet, hardly anyone is a natural accountant, and the meticulous addition of calories is meaningless. He argues, however, that the amount and frequency of glucose delivery has the greatest impact on fat deposition. Therefore, it is definitely better to learn what foods should be avoided and what should be indicated. This we will learn by carefully observing our own body (we usually know what is used to us, and then we are, for example, quickly hungry or even sluggish). It is also worth doing basic research at the beginning and telling the doctor about possible genetic strains, for example diabetes – then carbohydrates are censored.
6. Fitted and pleasant.
Diet is an individual matter. It is to be adapted to gender, height, weight, nature of work, physical activity and, above all, health. Obese people, especially when this condition lasts for a long time, are rarely really healthy. But also, what the doctor emphasizes, healthy eating should not take away the pleasure of eating. In order for the diet to be effective and its effect lasting, you must eat what you like.
7. You eat when you get hungry.
You need to restore the proper functioning of the center of hunger and satiety, which in a person with overweight or obesity does not work as it should. So let’s just eat when we’re really hungry. It is not worth eating or refraining from eating only because the time limit has already expired 18. Sometimes, at the beginning of the diet a bit of discipline is needed, but after a few days of peaceful meals without drinking, we will start to hear the body’s hints.
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