What is the essence of Osama Hamdi’s diet? 12 rules from a nutritionist and a ready-made diet for a week

Weight loss is a complex biochemical process. To achieve a reduction in body fat can be achieved either by reducing the caloric content of the diet or by active fat burning.

Osama Hamdi’s diet practices the second method – calories in it do not play a decisive role, and the basis is an increase in the diet of protein and a decrease in carbohydrates.

doctor of preventive medicine, nutritionist

What are the features of this type of diet and who is suitable for?

The main principles of the Osama Hamdii diet

Initially, this diet was created by an American professor, MD and nutritionist Osama Hamdii for weight loss and normalization of sugar levels in diabetes.

The principle of Osama Hamdii’s diet is based on biochemical digestion of food – the body enters the stage of catabolism (breakdown of fats and residual products to release energy), so it is often called a “chemical diet”.

Weight loss occurs not by reducing calorie intake, but due to the predominance of proteins – the building materials of the body and low content of carbohydrates.

The main part of energy the body receives from the latter substances, but in case of their deficiency it is forced to use fat for this purpose, which leads to the consumption of accumulated deposits.

With such a diet there is no nutrient deficiency, and also preserves muscle mass, the loss of which is often observed with a low-calorie diet.

Rules and contraindications of the diet

The diet of Osama Hamdii is quite strict, but effective and suitable for many. There are contraindications in pregnancy, lactation, arthritis, osteoarthritis, gastrointestinal diseases. Before starting the diet, it is necessary to consult with the attending physician.

The dietary regimen of the diet must be strictly observed. Osama Hamdii’s diet lasts four weeks. For the first 14 days, the diet is more strict, for example, breakfast daily should contain boiled eggs and half a grapefruit / orange.

During the third week of the diet, you should consume mostly fruits and vegetables, and the final days are the most varied.

Basic rules:

1. Eliminate frequent snacking and do not overeat, even if the portion size is not specified in the menu.
2. Monitor your weight every morning on an accurate electronic scale and record the result.
3. Quench the feeling of hunger between meals by drinking a glass of warm water or eating one cucumber.
4. Drink two liters of clean water per day.
5. The last intake of water should be no later than an hour and a half before bedtime.
6. It is important to exclude fried food, salt, oil, fruits with a glycemic index (an indicator indicating the rate of breakdown of products in the body and their transformation into glucose): bananas, figs, dates, mangoes and grapes.
7. Vegetables are best eaten raw or boiled.
8. Chicken should be cooked without skin, and fatty meat (pork, duck, goose) should be excluded.
9. When interrupting the course at any stage, it is important to start from the beginning.
10. Osama Hamdi’s diet requires the daily use of eggs for four weeks for breakfast, lunch and dinner. In case of intolerance to the product, it can be replaced with fat-free cottage cheese;
11. When buying meat, fish and chicken for the diet, choose the least fatty parts and varieties.
12. Intervals between meals should be no more than three hours.

Example of the menu for a week

• Breakfast of each day – one or two boiled eggs + half a grapefruit or orange.

Lunch:

• Monday – allowed fruit (low glycemic index).

• Tuesday – grilled skinless chicken fillet, fresh tomatoes, choice of one grapefruit or orange.
• Wednesday – low-fat white cheese (such as ricotta), rye toast, fresh tomatoes.
• Thursday – any fruit allowed.
• Friday – two boiled eggs, steamed vegetables.
• Saturday – allowed fruits (low glycemic index).
• Sunday – grilled skinless chicken fillet, fresh tomatoes or steamed vegetables, a whole grapefruit or orange.

Dinner:

• Monday – any lean grilled meat (except lamb).
• Tuesday – two boiled eggs, rye toast, choice of one grapefruit or orange.
• Wednesday – Monday’s menu.
• Thursday – Monday and Wednesday’s menu + green salad.
• Friday – boiled or grilled fish, green salad, choice of one orange or grapefruit.
• Saturday – Monday and Wednesday menus.
• Sunday – steamed vegetables.

Exit the diet should be slow, adhering to the rules of healthy eating. Also, to achieve the best results, you should not forget about physical activity and regularly engage in, for example, swimming, Pilates, yoga or dancing.

When switching to this type of diet, a doctor’s consultation is mandatory.