The chemical diet plan and the hypopressive abs exercises were proposed by the Fitoont website. As well as, the effectiveness of this plan for losing excess weight was so high that it quickly became popular with those who want to shed extra pounds.
The main secret of this plan is to follow the instructions exactly. You should know It is impossible to replace food, change meals in places or menus from different days.
Why is a diet called chemical?
Despite the scary name, the diet only includes natural foods. It is called chemistry because it takes into account the interaction of various substances in the composition of food. Products are selected in such a way that their combinations contribute as much as possible to weight loss.
The results and reviews of the chemical diet plan vary: someone with their help loses 3-5 kg, and some achieve a loss of 15 and more additional pounds. It depends on how much extra weight you had before the program started – the more weight, the greater your loss during the diet.
Reviews of doctors on this diet also confirm its effectiveness. However, it is important to remember that acute weight loss can cause the exacerbation of chronic diseases.
Carefully monitor your well-being during the diet, and in the end do not rush to extremes, absorbing previously prohibited foods in kilograms.
Varieties of chemical diet plan.
There are two main options for a chemical diet: egg and cottage cheese. The first option is based on the use of hard-boiled eggs and fresh grapefruits.
For people who cannot tolerate citrus fruits or eggs in large quantities, a cottage cheese-based option was developed.
In addition, there are several options for diets that differ in duration: one, two and four weeks.
Pros and cons of the diet.
Positive qualities include simplicity: it is very easy to control the diet because every day there is a clearly defined menu that does not require counting calories or other complex operations.
The obvious advantage of the diet is its incredible performance. For people whose weight exceeds one hundred kilograms, it is quite possible to lose 4-25 kg of excess weight in 30 weeks. At the same time, you will not be hungry, because the diet menu is quite a nutritious and nutritious food that can satisfy hunger for a long time.
The diet does not require the additional consumption of vitamin-mineral complexes, since it is quite diverse and allows the body to obtain all the substances necessary for normal functioning. At the same time, there are no exotic products in the diet that are difficult to find, all the components of the daily diet are available at any time of the year.
The downsides of the diet are its severity. The slightest deviation from the instructions negates all efforts, and the diet should start from the beginning.
Breakfast is always the same, so after a few days (at best a week) the look of cooked eggs will make you feel sick.
Egg whites and citrus fruits are strong allergens, so reactions such as itching, hives, or allergic rhinitis are possible. If you have noticed manifestations of allergy, you should immediately stop the diet.
The main rules of the chemical diet plan
Since the effectiveness of the diet is based on chemical reactions in the body, the main rule is to follow the instructions clearly and rigorously.
Do not replace diet products with others, even if such a replacement seems more appropriate.
Do not eat between main meals. Occasionally, you can have a snack with fresh cucumbers, tomatoes, or green lettuce. But you can do so no earlier than 2 hours after eating.
Do not exceed the portions indicated on the menu. If the serving size is not standardized, eat until you feel full, but do not overeat.
What can you eat in chemical diet plan?
First, hard-boiled eggs or low-fat cottage cheese (depending on your diet option).
The use of fresh and boiled vegetables (stewed without oil) (except potatoes), fruits (except grapes, bananas, dates, mangoes, figs) are welcome.
Between meals, you can drink plain water without gas, coffee without milk or sugar. Don’t take food.
- And, of course, citrus fruits: oranges, lemons and grapefruits.
Low-fat cheese or low-fat cottage cheese will also be valuable dietary supplements. The main source of protein during the diet will be hard-boiled chicken eggs, low-fat fish, and meat.
Small amounts of rye or whole wheat bread are also included in the diet.
First of all, it is important to exclude sugary drinks that increase appetite and disrupt the acid-base balance.
The trash should also be fast food, full of fats, starch, and various synthetic additives.
Sausage is also prohibited on the chemical diet plan. Yes, and in the diet of people who try to eat well, it has no place. If you want to eat hot dogs, make them yourself, with high-quality meat and without flavors, dyes, and other “chemicals.”
It is also important to abandon confectionery products. As they contain too much sugar and fat, which negatively affects both the figure and health. Refined white wheat bread should also be excluded due to its high-calorie content.
Under prohibition, all alcoholic beverages: alcohol retains water, lowers metabolism, and is generally far from conducive to health and beauty.
What to do in case of failure?
The rules of the chemical diet plan are very strict: if you broke the recommendations and ate something that goes beyond the planned diet, the diet will have to start from the beginning. Days of fasting or hardening of the diet will not help. Return to the starting position and walk the path again.
How to get off the diet?
In order not to return the lost kilos in the first months after the end of the diet. It is necessary to leave it correctly and gradually.
If at the end of the weight loss cycle, you are satisfied with the result and satisfied with the acquired parameters, gradually return to the normal eating plan, eliminating foods rich in fat, flour and sweets, alcohol and sugary drinks from the diet.
If the desired goal is not achieved, repeat the first and fourth weeks of a four-week weight loss course.
Physical activity to stay in shape will be necessary every day. It doesn’t have to be a workout at the gym – walking in the park, swimming in the pool, dancing, jogging, and even regular morning exercises will help strengthen muscles and preserve health.
Diet options for different periods.
Depending on the type of result you want to achieve and the time you have left to “go”, you can use any of the options for a chemical diet plan.
Now we will talk about hypopressive exercises
These exercises work on the deep muscles of the abdomen, as well as the respiratory muscles and the pelvic floor.
To know how can hypopressive exercises tone abs, read this articel to help you
What are hypopressive exercises?
The word hypopressive is a combination of two others: Hypo, which comes from the Greek and means low, and Pressive, which means pressure. Therefore, Hypopressives are defined as exercises that produce a decrease in pressure, but from where?
As a general rule, physical exercise such as running, jumping or lifting produces an increase in intra-abdominal pressure. Especially when using the bracing strategy, which we talk about in the other article.
Hypopressive exercises work the deep muscles of the abdomen in an isometric way, reducing the pressure that is exerted within the abdomen on the viscera. Those who have not studied them in-depth may believe that it is simply a matter of “putting in the gut”, but it is a method where not only the aforementioned muscles are working, but also the respiratory muscles and the pelvic floor, also placing greater emphasis on posture.
Where does hypopressive gymnastics come from?
It is difficult to know exactly where such a technique originated. Yoga practitioners have been doing a breathing exercise that shares the same characteristics as hypopressive gymnastics. This technique is known as Uddiyana Bandh, also called ascending abdominal block or abdominal suction, in which we suck the abdomen inwards and upwards after exhalation, and then perform a respiratory apnea.
Officially, this method was popularized by Dr. Marcel Caufriez, who after years working on techniques for the correction of urinary incontinence, in 1980 taught the first course of this method focused exclusively on physiotherapists.
During the first decade of the 21st century, this type of exercise enjoyed low popularity, being used only by some physiotherapists and midwives for the recovery of the pelvic floor and the abdominal girdle after childbirth.
Over time, these have been incorporated into the field of physical activity combined with stretching, postural and respiratory reeducation.
What are hypopressive exercises for?
According to proponents of hypopressive gymnastics, this method is beneficial for improving aesthetics, gaining health, reducing back pain, improving athletic performance, preparing for or recovering from childbirth, etc. However, we mainly highlight two: postpartum recovery and reduction of back pain.
Pregnancy produces changes that affect the spine, abdominal muscles, and pelvic floor.
Hypopressive exercises offer postural guidelines that contribute positively to the stabilizing structures of the spine after delivery. In addition, its work on the diaphragm helps to decompress the spine, reducing the lumbar pain produced in the last stages of pregnancy, where the pelvis tends to be anterior due to the increase in abdominal volume, thus accentuating the lumbar lordosis and increasing the pressure of the intervertebral discs.
On the other hand, on certain occasions, after giving birth, the rectus abdominis does not recover its previous state, giving rise to an abdominal diastasis, that is, the separation of the rectus abdominis producing a prominence of the Linea Alba. The hypopressive method helps to restore the initial tone of the abdominal muscles and has even been shown to reduce the circumference of the waist.
It should be noted that, after pregnancy, it is common to suffer problems such as urinary incontinence, a symptom that strength, tone and control of the pelvic floor muscles have been lost. The hypopressive method works the perineal muscles and, in addition, favors that there is greater space for the viscera and that, in this way, excessive pressure is not exerted on these muscles.
Reduction of back pain
In line with what we mentioned in postpartum recovery, the hypopressive exercises help to improve posture, thus preventing back pain.
It should be noted that the lumbar portion of the diaphragm is inserted in the first 3 lumbar vertebrae. Therefore, when we perform the abdominal vacuum with the correct posture, this muscle is stretched. Consequently, there is a decompression of the spine with which, the defenders of this method, argue that the frequency of suffering low back pain and lumbosciatica can be reduced.
How are hypopressive exercises performed?
Hypopressive gymnastics has a series of technical guidelines for its correct execution, which are classified into two sections:
- Postural guidelines
- Respiratory guidelines.
Starting from the standing position, with the feet separated to a width similar to that of the hips, it is necessary to look for an upright position, with the feeling of “wanting to grow”. This concept is often called axial stretching or self-stretching.
Another aspect to take into account is what is known as cervical elongation or double chin, which is nothing more than the push of the chin towards the crown.
These two gestures are joined by the extension of the elbows with the sensation of wanting to touch the ground with the fingertips. Also carrying out an internal rotation and extension of the shoulder, slightly separating the arms from the torso, a gesture that will increase the activation of the waist scapular.
Finally, it is recommended to overtake the axis of gravity slightly bending the knees and dropping the weight on the front of the feet.
In this section, we begin by exaggerating the opening of the rib cage. It begins by making this opening with each inspiration and returns to the initial position with each exhalation.
After performing this gesture three times, the guideline is to perform the opening of the rib cage, but this time after exhalation, that is, in respiratory apnea. A trick for beginners is to cover your mouth and nose to avoid the temptation to breathe the moment you open your rib cage.