Pyatnashki diet

Diet Fifteen: Game, Colors and Healthy Eating

Many of us are familiar with the game "tag", a puzzle game in which you need to place numbered pieces in ascending order on the playing field. But what if I told you that this game can be an inspiration for healthy eating? Ukrainian psychotherapist Oleg Tern developed the concept of a diet called the “Tag Diet”, which combines the principles of the game “tag” with multi-colored cells and a balanced diet.

The essence of the "Tag" diet is to use multi-colored cells that correspond to certain classes of foods. Oleg Tern proposed the following classification of foods and colors: red - foods rich in protein; green - vegetables and herbs; orange - complex carbohydrates; yellow - fruits and berries; blue - drinks, including dairy products.

Using combinations of foods from different colors, Oleg Tern developed sample diets taking into account proteins, fats, carbohydrates and calories for various purposes. Every person can choose a diet that suits them and stick to it to achieve their ideal weight, lose weight or gain weight. It is important to note that the Fifteen Diet provides significant freedom of choice, allowing you to change the sequence of meals, increase the number of meals, and even sometimes allow yourself non-recommended, but tasty foods. For such cases, special nutritional schedules have been developed, called “zigzag plus”, which help to gradually eliminate excess weight.

The main goal of the “Tag” diet is to create comfortable conditions for following a healthy diet and gradually instill the habit of a balanced diet. Healthy eating should become a natural norm of life, and not a heavy duty.

To achieve the desired results with the Fifteen Diet, certain requirements must be met. The serving size should be approximately equal to the volume of your fist. It is recommended to prefer fresh food and use cooking methods such as sautéing, roasting or steaming instead of frying. Salads should be seasoned with vegetable oils or low-fat yogurt. It is also important to drink enough water throughout the day and exercise.

If your goal is to lose weight, it is recommended to abstain from potatoes, bananas, grapes, fatty and flour products, and also limit the consumption of sweets and carbonated drinks. Instead, increase your intake of vegetables, protein foods, and complex carbohydrates.

If your goal is to gain weight or increase muscle mass, it is recommended to increase your intake of protein foods such as meat, fish, eggs, tofu and legumes. It's also important to increase your calorie intake by adding healthy fats to your diet, such as olive oil, avocado and nuts.

The Fifteen Diet supports the concept of a varied and balanced diet, providing the body with all the necessary nutrients. However, before starting any diet, it is recommended to consult a doctor or nutritionist, especially if you have any medical problems or food allergies.

It is important to remember that the Fifteen Diet is not a miracle solution. Achieving and maintaining a healthy weight requires not only proper nutrition, but also an active lifestyle, regular exercise and adequate rest.

Remember that every body is unique, and what works for one person may not work for another. When planning your diet, consider your individual needs and preferences. Consult with health professionals to develop the most effective and safe nutrition plan for you.