Jillian Michaels diet: menu and weight loss program for 30 days

Jillian Michaels is a famous personal trainer in the fitness industry, the author of popular weight loss and workout techniques. At age 12, Jillian Michaels was overweight. With a height of 150 cm, the girl weighed as much as 79 kg. Jillian Michaels' mother decided to help her daughter and brought her to the sports section. A lot of time has passed since then and Jillian Michaels has noticeably transformed, losing excess weight and acquiring a slender, toned figure. Deciding to help others, Jillian Michaels developed her own diet and an effective training program, the essence of which she outlined in the publication “Lose Weight in 30 Days.”

What do you need to know to create a daily menu?

To correctly create a daily menu, the fitness trainer recommends taking into account the following principles:

Frequent meals . You need to eat a new portion of food every 4 hours to prevent the painful feeling of hunger from returning. At the same time, Gillian says that you shouldn’t eat too much either. Your option is a slight feeling of hunger.
Uniform energy delivery . Food should arrive without sudden fluctuations in volume. This will help maintain the same level of hormones in the blood that are responsible for the feeling of hunger. The first meal should take place 1 hour after waking up, and the last meal should take place 3 hours before bedtime.
Nutrient balance . You can’t eat only proteins or carbohydrates. The body needs all the elements, so include them in every meal.

The postulates of the diet take into account all the latest research in the field of metabolism of the human body. The fitness trainer found that when creating a diet, you need to take into account the type of metabolism:

Fast . This means that you gain and lose weight equally quickly. In this case, in the diet, special emphasis should be placed on lean proteins, which are found in soybeans, beans, dried fruits, and nut kernels.
Slow . This means that you gain weight and get rid of extra pounds equally slowly. In this case, it is worth placing special emphasis on complex types of carbohydrates, which are found in fruits, oatmeal and buckwheat porridge, cabbage, and potatoes.
Balanced . This is the golden mean, meaning you can maintain your correct weight without losing weight or getting fat. Such metabolism is extremely rare, however, it is a standard to strive for. This is achieved not only through proper nutrition, but also through exercise.

Special recipes from Gillian

To prevent breakdowns and diet violations, you need to avoid monotony in your diet and prepare in advance so as not to find yourself in a situation where you have nothing to snack on and your hand reaches for a high-calorie treat. To help those losing weight, Gillian offers several recipes that will enrich the menu and will not add centimeters to the waist.

Breakfast in a jar

Ingredients:

110 g oatmeal;
200 g of low-fat grain cottage cheese;
200 g yogurt without additives;
75 g crushed almonds;
vanilla extract to taste.

Place all ingredients in a jar, mix, and refrigerate overnight.

Burrito

Ingredients:

4 chicken proteins;
2 tablespoons of 1% milk;
1 teaspoon chopped herbs;
black pepper to taste;
2 tortillas;
2 tablespoons of cheese with a fat content of 9%;
tomatoes.

Preparation:

Mix egg whites, milk, herbs and pepper.
Heat a skillet and spray with cooking spray.
Pour in the egg-milk mixture.
Fry the omelette on both sides.
Assemble the burrito: place half the amount of cheese, omelette, and chopped tomatoes in the center of the tortilla.
Roll the flatbread into an envelope.

French omelette

Ingredients:

one piece each of red and yellow bell pepper;
4 eggs;
garlic clove;
a cup of ripe tomatoes, diced;
chopped parsley;
1 teaspoon olive oil;
ground red pepper to taste.

Preparation:

Cut the bell pepper into strips, finely chop the garlic.
Heat oil in a frying pan.
Start sautéing vegetables.
After 7 minutes, add the tomatoes and cook for another 7 minutes.
Beat eggs with pepper, add to vegetable mixture, fry for another 3 minutes.
Sprinkle with herbs before serving.

Grapefruit and avocado salad

Ingredients:

2 grapefruits;
2 avocados;
leaf salad;
1/3 cup radishes, chopped into small pieces;
1 teaspoon honey;
2 teaspoons lemon juice;
1 tablespoon chopped mint;
salt and pink pepper.

Preparation:

Separate the grapefruit pulp and cut into medium-sized pieces.
Peel the avocado, remove the pit, cut into slices.
Place washed and dried lettuce leaves on a plate, with prepared grapefruit and avocado on top.
Sprinkle with radishes.
Prepare the dressing: mix honey, lemon juice and mint.
Pour the dressing over the dish. Pepper and salt.

Pita with chicken

Ingredients:

2 pitas made from whole grain flour;
500 g chicken breasts;
2 sweet bell peppers;
small onion;
110 g cheese with 9% fat content;
100 ml balsamic vinegar;
4 teaspoons olive oil;
black pepper to taste.

Preparation:

Cut and beat the breasts.
Heat a frying pan and grease with 2 teaspoons olive oil.
Add chicken, cook for 1 minute on each side.
Pour half the vinegar over the meat, cook for 2 minutes, the balsamic should thicken.
Place chops on a plate.
Cut the bell pepper into strips and the onion into cubes.
Pour the remaining oil into the pan and fry the vegetables.
After 7 minutes, pour in the remaining vinegar. Cook for 1 minute.
Divide the meat and vegetables into two parts.
Stuff the pitas, place grated cheese on top of the hot filling and season the dish with pepper.

Chicken and apple salad

Ingredients:

half a boiled chicken breast;
1 granny smith apple;
1/2 stalk of celery;
1/4 cup seedless raisins;
2 tablespoons of green onions;
100 g Greek yogurt;
1 teaspoon lemon juice;
cinnamon and freshly ground black pepper.

Sample menu for five days

There are different nutrition systems by day. In the Russian edition of the guide to getting slim, the fitness trainer notes that ready-made schemes can be combined in any way. For example, at your discretion, you can change breakfast from the first day to breakfast on the fifth day. The menu for 30 days is compiled according to the same principle: combine the dishes you like, or repeat a ready-made meal plan every 5 days.

Here is an example of a menu for five days:

Day 1

Breakfast: 2 boiled eggs, oatmeal;

Lunch: a palm-sized piece of chicken breast, half a glass of quinoa porridge;

Afternoon snack: half a glass of chickpea puree soup, 2-3 raw carrots;

Dinner: a small piece of grilled salmon, a portion of steamed broccoli.

Day 2

Breakfast: a glass of low-fat milk, porridge from a glass of whole grain flakes;

Lunch: 140 g beef, half a glass of beans;

Afternoon snack: a ball of low-fat cheese, an apple;

Dinner: lamb cutlet, salad of leafy vegetables and cucumber.

Day 3

Breakfast: 3 slices of turkey, half a grapefruit;

Lunch: a piece of baked fish, any amount of tomato salad;

Afternoon snack: porridge from half a glass of crushed beans, 10 whole grain cookies;

Dinner: turkey cutlet, a serving of baked vegetables.

Day 4

Breakfast: a cup of fresh yogurt, a glass of berries;

Lunch: dietary meat cutlet, medium-sized mashed potatoes;

Afternoon snack: a quarter of an avocado, a low-fat cheese ball;

Dinner: Pork cutlet, steamed green beans.

Day 5

Breakfast: a cup of low-fat cottage cheese, half a whole grain bun;

Lunch: lean fish cutlet, large artichoke;

Afternoon snack: 3 slices of dietary poultry, any amount of blueberries;

Dinner: small cup of shrimp, steamed broccoli.

With this regimen, you will naturally lose up to 3-4 kg in a month. By removing unhealthy foods from your diet, you are leaving only what is truly healthy. As a result, the body receives all the necessary substances, hunger disappears, and the scale arrow effortlessly creeps to the left. The main thing to remember is that you need to spend more than you consume!

Her new life

In 2012, Gillian's dream came true. She opened her own club, and then that same reality show happened in her life. And from a woman who was able to turn her life around, she turned into a coach who changes the lives of hundreds of thousands of people around the world. They believe her - because she knows well the value of every word of support, every movement and every lost gram.

Gillian has released a whole series of video training, and also wrote two books about healthy eating and metabolism. In addition, she is the author of a 30-day weight loss system, which includes training and a diet program - “Lose Weight in 30 Days.” This program is now one of the most popular weight loss systems in America.

Still from the program “Lose Weight in 30 Days”

Gillian's approach cannot be called a diet - it is, rather, a way of life, and Michaels immediately warns his wards: they should not count on returning to their previous regime. If you decide to lose weight, you must understand that the new regime is for life. Otherwise, along with old habits, kilograms, centimeters on the waist and all associated diseases will return.

The 30-day Michaels course is quite complex and will require endurance and effort. Gillian warns right away: you will have to work hard every day. But the result will be stunning, and the proof of this is Jill herself.

Top 3 harmful foods according to Jillian Michaels

This food should be removed from your menu forever. It only harms your health and figure. Heavily processed foods with many additives have no nutritional value, but they are great for creating fat folds and taking up space in the stomach.

Preservatives . These substances are responsible for making food look fresh and tasty even after a couple of months on display. They are designated by codes E200 - E299. The most dangerous formaldehyde is E240, which is found in canned vegetables, fruits, jams and juices.
"Empty" bread . All the delicious buns, baguettes and cakes from the store belong to this group. During processing, all beneficial substances are removed from the grain. A good alternative is homemade baked goods made from wholemeal flour.
Flavor enhancers and dyes . These substances disrupt the chemical balance in the body, which causes constant fatigue, a “lifeline” of fat and the growth of tumors. The presence of “harmful substances” is indicated by codes E100 - E182 (dyes) and E600 - E699 (taste and smell enhancers). E121 and E123, which are often included in lemonades, multi-colored ice cream and confectionery delicacies, are strictly prohibited.

The essence of the diet

The Jillian Michaels diet is based on the consumption of healthy foods that promote active fat burning during intense physical activity. When following a diet for weight loss, you must choose exclusively natural products, without chemical additives such as monosodium glutamate. Chemical additives enhance the taste of foods, which leads to an increase in appetite, therefore, a person eats a larger portion, which leads to excess weight gain.

Before starting a weight loss diet, Jillian Michaels recommends calculating your individual daily caloric intake.

Daily calorie intake = 655 + (weight in kg X 9.57) + (height in cm X 1.852) - (age in years X 4.7).

A daily calorie intake that exceeds the norm will lead to excess weight gain, and a significant deficit will lead to a slowdown in metabolism. To safely lose weight on Gillian’s diet, it is necessary to subtract the permissible “energy reserve” of 400-600 Kcal from the individual daily caloric intake.

Basic rules of the Jillian Michaels diet:

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When creating a diet menu for weight loss, you need to focus on your own metabolism. With a slow metabolism, it is necessary that the basis of the diet be complex carbohydrates (vegetables, fruits, cereals), and with normal and accelerated metabolism, proteins (lean meat, fish, dairy products).
You should eat four times a day. There should be two main meals (breakfast and lunch), and two snacks in between. Dinner is completely excluded during the diet. Instead of dinner, have a hearty afternoon snack, for example, salad or legumes.
Every day you should drink at least 2 liters of still water during your diet, which will help speed up your metabolism and remove toxins and waste from the body.
Salt should be completely excluded from the diet when dieting, as it is the worst enemy of slimness, says Jillian Michaels.
The author of the diet recommends keeping a food diary, which can also be done electronically, which will allow you to control everything you eat during the day. Analyzing your eating habits will help you switch to proper nutrition and not fall off your diet.

A slim figure in 30 days is not possible without regular exercise. Jillian Michaels outlines the following training levels, each of which lasts 10 days:

The first level of the Jillian Michaels program - You should start doing exercises with dumbbells every day for 30 minutes for 10 days. Out of habit, you may feel muscle pain after training, but this is the first step on the path to the coveted slimness.
The second level of the Jillian Michaels program - Exercises with dumbbells become more intense, the main load falls on the chest and arms.
The third level of the Jillian Michaels program is consolidation of the result, most of the exercises are performed for stretching.

Permitted and prohibited products

Jillian Michaels Diet - Allowed Foods:

Lean meat (rabbit, veal, beef);
Lean poultry (turkey, chicken);
Fish and seafood;
Eggs;
Low-fat dairy and fermented milk products (kefir, cottage cheese, yogurt, fermented baked milk, cheese);
Bread made from wholemeal flour (whole grain, rye);
Vegetables (cabbage, broccoli, spinach, tomatoes, peppers, cucumbers, carrots, beets);
Legumes (beans, lentils, peas);
Fruits (apples, pears, peaches, plums, citrus fruits);
Berries (currants, raspberries, strawberries, blueberries);
Cereals and grains (oats, buckwheat, rice, millet);
Olive, vegetable oil;
Lemon juice;
Dried fruits;
Natural honey.

Drinks on the Jillian Michaels diet, in addition to water, are allowed: vegetable and fruit juices, tea (green, herbal), but without sugar, infusions of herbs and berries. As a sweetener, you can add a teaspoon of natural honey to drinks instead of sugar.

Jillian Michaels diet - prohibited foods:

Fatty meat and poultry (pork, lamb, goose, duck);
Fatty dairy and fermented milk products;
Fresh baked goods, confectionery;
Bread and bakery products made from wheat flour;
Sweets and desserts;
Smoked meats, marinades, pickles;
Fatty sauces (mayonnaise, ketchup);
Semi-finished products;
Fast food;
Sugar;
Salt;
Spices and seasonings.

From drinks according to the Jillian Michaels diet, you should exclude soda and alcohol, and minimize the consumption of coffee.

Two Distinctive Features of Jillian Michaels' Diet

Balancing nutrition . You don't have to endure hunger, counting down the minutes until your next meal. The diet will change qualitatively, not quantitatively. At the same time, the contents of the plate are balanced and do not spoil health, as often happens with extreme “weight loss marathons.”

Establishing the endocrine system . This system is a regulator of all processes in the body, including weight gain. Some products can spoil this built-in mechanism, and the concentration of hormones in the blood changes. As a result, the body converts the energy obtained from food into fat and uses up its reserves extremely slowly. Therefore, if you establish a diet, you will create conditions for the body in which it itself will try to remove all excess weight.

The trainer assures fans that her system can be used by everyone without exception to get rid of excess weight. Gender, weight and age do not solve anything. The only caveat is a mandatory visit to an endocrinologist. It may be that you are gaining weight due to a chemical imbalance in the body. In this case, only medications will help you gain weight.

The self-made man

Even at the age of five, the girl had a mental disorder, which during puberty was aggravated by worries about her parents’ divorce and an inferiority complex. And if her mother’s support somehow helped her cope with the first one, then with her terrible figure things were much more complicated. Already at the age of 12, the girl’s weight was 79 kg with a height of 150 cm. Naturally, there was no talk of any beautiful clothes or invitations to friendly parties - her peers saw her as an excellent object for ridicule and bullying.

Gillian's mother decided to somehow help her daughter. She transferred her to another school and enrolled her in the karate section. This is how, starting at the age of 14, the girl managed to take control of her weight. Playing sports helped her look at herself not as a carcass of useless “meat,” but as a piece of plasticine, from which, if desired, she could mold a real ideal. Even then, Michaels understood the main thing - if you don’t start respecting yourself, then no one will ever respect you.

At the age of 17, the girl left home and began to look for herself. Despite the fact that in her free time she had to work as a bartender, Gillian dreamed of connecting her life with sports. And in 2012, she succeeded - with the support of like-minded people, she opened a fitness room, where her career began to take shape. Today, Michaels has developed many weight loss courses, the most famous of which is “Lose Weight in 30 Days.” The main rule of this program is that classes must take place continuously. So the coach immediately says his harsh “goodbye” to the lazy and weak-willed.

Gillian's personal message to those losing weight

The fitness trainer spoke about the principles of losing weight on video, and now any fan of the Jillian Michaels diet can get information “first-hand.”

What you will learn about:

reasons for rapid weight gain;
the system that is responsible for losing weight, and how to set it up;
how to stay slim.

Gillian's invention has helped millions of women make their ideal image a reality. Without hunger strikes, strict restrictions and monotonous food, this system will help you get the desired silhouette.