T1 Diet
Megosztás
I won't waste time with a long introduction, as there will be plenty of information as it is. The main thing is that I've compiled the best nutrient-profiled foods that you should eat while taking T1. I say "should" because with T1, you won't feel like eating, you won't be hungry, and you won't crave food, but when you do eat, you'll feel full after just a few bites.
That's why it's very important to eat, because it doesn't work to go days barely eating anything. You can't do that, you have to eat, but if you can only eat a little, make sure those foods are truly high-quality, nutrient-dense foods necessary for your body. So here's the list of what to reach for, and try to reach for everything on it if possible.
My plan was to have everyone choose from the list, but then I realized that wouldn't work for many, so after the food codex, I also included a 7-day sample diet.
MEATS
Beef
Top-quality, complete protein, the most complex nutrient profile of all meats.
Among women, beef's perception is below beer, above soccer, and somewhere deep, really deep, below pilates.
Beef is not a feminine meat, as I can't really imagine a woman ordering a juicy steak on a date, but I can always imagine that there's no such problem with any form of fish. Like one of my friends who constantly orders white wine or some syrupy cocktail. It was only awkward for a couple of years, then we got used to it.
Women could also get used to beef, because although its digestibility is not the best, its nutrient profile is so excellent that it can be confidently stated that beef has the world's number one meat profile. Start eating it so you have something to talk about.
These parts of beef are good: Tenderloin, Sirloin, Topside, Flank steak
Lamb
Lamb is not really popular here, which means nothing, since Fidesz, for example, is also unpopular, but we can still go to hell with it.
Consuming lamb is highly recommended because although it has a peculiar aftertaste that not everyone likes, after a while you'll have to decide what you like, or if you want to live well. And consuming lamb is anti-inflammatory, one of the easiest to digest, and like all meats on the top list, lamb also has an outstanding protein source.
3. Turkey and chicken breast
Chicken and turkey breast. If it's news to anyone that these are excellent diet meats, then they really shouldn't even start this whole thing.
4. Pork tenderloin
The pork tenderloin part should definitely be consumed, but most won't because it's pork.
5. Deer, roe deer, wild boar
In my opinion, game meats are the best meats in the world, but only in my opinion, because they are only fifth on the imaginary list of protein intake and micronutrients. Deer, roe deer, wild boar are perfect and the cleanest meats. They are clean because these animals truly live in the wild, without fattening, artificial feeding, or steroids, truly wild.
When I became a certified farmer, yes, I have such a paper, during my extremely deep farming studies, I also got an answer to my question as to why there are no deer or wild boar hatcheries. The answer was simple: they wouldn't survive, they couldn't live in captivity.
6. Duck or goose
Significant iron and zinc content, one of the best natural sources of selenium.
This doesn't mean anything, does it? It doesn't matter. The main thing is that if you're hungry, feel free to consume it.
FISH
Salmon
The most nutritionally balanced fish.
The most nutritionally balanced fish, and I would be in a very difficult situation if I had to declare a winner in the beef versus salmon competition. Of course, it's not cheap, but truly good things, aside from experiences, never are, and regular consumption of salmon is not only an experience for the body, but it also makes your everyday life an experience if you truly integrate it into your daily routine.
Sardines
One of the safest and most complex fish.
When I say safe, I'm thinking a bit like with game meats, that these can't really be raised in breeding farms, thus being exposed to the least possible artificial feeding. Absolutely a top fish, which is best proven by the fact that it surpasses mackerel and tuna, which can truly be integrated into any diet to the maximum extent, and an elite athlete's diet cannot really exist without it. That's how good sardines are.
Mackerel
It's hard to get, and its consumption is absolutely not in the Hungarian public consciousness. Which, incidentally, means nothing, because neither is octopus nor parrotfish, yet they are excellent sources of nutrients.
Mackerel is one of the best fish for the heart and circulatory system, and at this point, I remember the legendary words of a cardiologist friend who specializes in cardiac ultrasounds: "If everyone ate sea fish, I wouldn't have a job."
Tuna
At one point, I dieted almost exclusively on Rio Mare Insalatissime. The 2,500 forint price seems high at first, but it covers an entire meal, and what do we get for 2,500 forints as a main meal now? Well, not even a gyros plate at Astoria anymore, so it's not bad if you think about it. And while you're thinking about that, also consider regular canned tuna. Tuna in brine is best, but if it's in oil, just drain it, and it's solved. If you buy it in its own juices, then there's nothing to discuss, that's obviously the best.
So, back to Insalatissime, it's a tremendously good alternative for anyone who doesn't care about cooking at home.
Herring
I have nothing to add. It was included here solely for its nutrient content, but to me, herring is a very unappealing fish.
Trout
Watch out for the bones. What was left off the list but is definitely a top 10 choice is the aforementioned octopus
Cod
Very lean, high in protein, an excellent source of iodine and vitamin B12. A classic diet sea fish.
Wonderful, with a great nutrient profile, it doesn't lose its character even after cooking, and somehow it's the only fish that has flavor even without seasoning.
Sole
Premium quality, very fine-fibered, extremely easy to digest, stomach-friendly fish, especially for evening consumption.
Monkfish
Almost fat-free, also referred to as "sea chicken breast." High in protein, low in calories. If it had higher essential fats and its nutrient profile were just a little better, it would almost certainly be a TOP 3 fish. As it is, it's only 9th out of thousands of fish in the world.
Vegetables
The 10 best nutrient-dense vegetables, which I've compiled based on their vitamin, mineral, antioxidant, and fiber profiles, and which have the strongest health-protective effects.
Spinach, Broccoli, Brussels Sprouts, Sweet Potato, Beetroot, Carrots, Cabbage (white, red, sauerkraut), Avocado, Bell Pepper (especially red), Garlic
Fruits
For fruits, I didn't see the point in organizing by nutrient profile, but rather by sugar content. So here I've listed fruits by the sugar content per 100 grams, so everyone can decide how much sugar they want to eat, and why fruit is only minimally present in a weight-loss diet.
Settling the age-old undecided debate, I'm listing tomatoes with fruits.
Lime – ~1.7 g
Lemon – ~2.5 g
Tomato – ~2.5–3.0 g
Raspberry – ~4–5 g
Strawberry – ~4.9 g
Blackberry – ~4.9 g
Blackcurrant – ~6–7 g
Blueberry – ~7 g
Grapefruit – ~7 g
Papaya – ~7–8 g
Peach – ~8–9 g
Kiwi – ~9 g
Orange – ~9 g
Apple – ~10 g
Pear – ~10 g
Plum – ~10 g
Pineapple – ~10–13 g
Banana – ~12–14 g
Mango – ~14 g
Grape – ~15–16 g
Grains and Legumes
Oats are primarily ideal for breakfast because they are slow-absorbing carbohydrates. Quinoa, buckwheat, and bulgur are for lunch, while brown rice is a classic lunch and dinner side dish, but those who don't want to completely screw themselves over should rather eat jasmine or basmati rice, and then maybe they won't completely lose their zest for life. Millet is a light, gluten-free grain, making it suitable for both breakfast and dinner.
Legumes are also part of the often-mentioned balanced diet, and although it's not commonly known, they are indispensable complements to healthy eating.
Lentils, chickpeas, black beans, red kidney beans, white beans, green peas, split peas, soybeans, edamame.
Nuts and Seeds
It's a recurring image that dieting women regularly snack on various nuts with the greatest calm, a pulse of 20, in the sure knowledge that this is a diet, so it can't hurt, they're just eating something. Of course, we all fall into this trap when we think what we're doing is good, while we're actually ruining our lives with it. Those in relationships could talk about this at length, but I'll just write briefly.
Nuts and seeds contain an average of about 600-700 calories.
Per 100 grams. That's about half a handful that fits in your palm. I'd love to be a fly on the wall to see your faces when you read this, but instead, I'll be the one to write a few thoughts on dairy products.
Dairy Products
A significant portion of people actively avoid dairy products, just as they avoid self-reflection and living an authentic life, even though it wouldn't hurt to try it sometimes.
Greek yogurt - Gut flora balance, digestion optimization
Kefir - Nutrient absorption
Cottage cheese - Satiety
Somewhere in the mid-2010s, the torch march against dairy products began, exactly when the number of lactose intolerant and milk protein sensitive people exploded worldwide. This is when alternative milks came into play, which everyone thought were healthy because anything plant-based is healthy, right? But then plant-based milks started to be sugared like crazy, so the calorie content of a liter of super healthy plant-based milk became over 700-900 calories. These are commendable numbers, so sugar-free plant-based proteins started to spread, which only have 400 calories, equivalent to a good little hamburger, but nobody really cares about that. It says "sugar-free," so it's diet.
So I suggest you don't drink these, and especially let go of those plant-based milk frappuccino bullshit. If you want to drink coffee, drink coffee. They can even write "Lili, Kitti, and Vanessa" on the small espresso cup.
Aside from the three dairy products mentioned above, I don't recommend anything else, maybe ricotta and cottage cheese, but mozzarella is like a Christmas party. It seems harmless, but then you always realize how big of a mistake you made.
T1
When you use a product that suppresses your appetite and also causes a feeling of fullness, there's no point in prescribing a fixed-portion diet, as you won't be able to eat it.
Use these foods, eat as much as you can, but strive to consume at least 1200-1500 calories a day. Thanks to T1, it won't always work, but then again, not everything in life works out, and that's precisely why we're here now.
So you don't eat.
I've put together a sample meal plan because this mosaic-like eating, while it sounds good, many people need structure and rules, without which they completely fall apart.
This is a sample meal plan with approximate portions. If you need a "personalized" diet, go elsewhere, there are plenty of "experts," you surely need another "personalized" diet that you won't stick to because you'll be hungry and you'll eat poorly, we know this.
I suggest you do one day multiple times, but you won't be hungry anyway, so it doesn't matter. Here too, there's a time window: 8 AM - 4 PM. Nothing should be eaten before or after that.
I also prepared a hydration plan: Drink 2.5 liters of water daily.
Days 1-10
Morning Protocol
Immediately after waking up 0.5 dl water,
BSC shake,
T1 capsule
Breakfast within 30 minutes after the morning protocol.
Breakfast: Oatmeal with plant-based milk (oats, almond, rice), chia seeds, blueberries, a few almonds or walnuts. (292 kcal; protein 10 g; carbohydrates 38 g; fat 11 g; fiber 12 g)
Lunch: Grilled chicken breast with salad (mixed greens, cherry tomatoes, cucumber), half an avocado, 1 slice of whole-wheat bread, along with a boiled egg and Greek yogurt. (575 kcal; protein 58 g; carbohydrates 31 g; fat 24 g; fiber 8 g)
Dinner: Baked salmon fillet with roasted sweet potato and cooked lentils. (485 kcal; protein 32 g; carbohydrates 55 g; fat 16 g; fiber 15 g)
Daily total: 1266 kcal; protein 98 g; carbohydrates 121 g; fat 44 g; fiber 35 g.
Days 11-20
Breakfast: Vegetable omelet made with two eggs, spinach, tomatoes, and feta cheese, with 1 slice of whole-wheat toast. (312 kcal; protein 21 g; carbohydrates 18 g; fat 17 g; fiber 3 g)
Lunch: Pan-fried turkey with vegetables (peppers, onions, zucchini) and brown rice, with a medium apple. (531 kcal; protein 30 g; carbohydrates 84 g; fat 10 g; fiber 12 g)
Dinner: Spicy shrimp with chickpea salad (lettuce, tomatoes, cucumber, half an avocado), along with 150 g Greek yogurt and 6 almonds. (455 kcal; protein 48 g; carbohydrates 27 g; fat 18 g; fiber 6 g)
Daily total: 1298 kcal; protein 98 g; carbohydrates 128 g; fat 45 g; fiber 21 g.
Days 21-30
Breakfast: Oatmeal made with half a cup of rolled oats, Greek yogurt, half a banana, blueberries, and 1 tablespoon of chia seeds. (410 kcal; protein 28 g; carbohydrates 56 g; fat 8 g; fiber 13 g)
Lunch: Grilled chicken breast with half a cup of cooked black beans, salad, and 1 teaspoon of olive oil. (534 kcal; protein 40 g; carbohydrates 30 g; fat 28 g; fiber 14 g)
Dinner: Vegetable lentil sauce with steamed vegetables and 100 g tofu, tomato sauce, 1 slice of whole-wheat bread. (301 kcal; protein 22 g; carbohydrates 32 g; fat 10 g; fiber 11 g)
Daily total: 1245 kcal; protein 90 g; carbohydrates 118 g; fat 46 g; fiber 38 g.
Days 31-40
Breakfast: Protein shake with Greek yogurt, banana, spinach, and peanut butter. (322 kcal; protein 31 g; carbohydrates 35 g; fat 12 g; fiber 5 g)
Lunch: Tuna salad with chickpeas, green salad, tomatoes, and cucumber, wrapped in a whole-wheat tortilla. (399 kcal; protein 34 g; carbohydrates 30 g; fat 16 g; fiber 11 g)
Dinner: Baked turkey strips with brown rice, mixed green salad, roasted sweet potato, and a yogurt- or avocado-based sauce. (549 kcal; protein 40 g; carbohydrates 75 g; fat 10 g; fiber 13 g)
Daily total: 1270 kcal; protein 105 g; carbohydrates 140 g; fat 37 g; fiber 29 g.
Days 41-50
Breakfast: Vegetable scrambled eggs made with two eggs, mushrooms, tomatoes, and spinach, with 20g cheese, half an avocado, and 2 slices of smoked turkey bacon. (393 kcal; protein 23 g; carbohydrates 17 g; fat 28 g; fiber 8 g)
Lunch: Salad with cooked black beans, half a cup of cooked corn, mixed green salad, red onion, and 1 tablespoon of olive oil. (428 kcal; protein 18 g; carbohydrates 59 g; fat 16 g; fiber 18 g)
Dinner: Grilled chicken breast with quinoa and steamed Brussels sprouts or broccoli. (465 kcal; protein 43 g; carbohydrates 47 g; fat 12 g; fiber 9 g)
Daily total: 1286 kcal; protein 85 g; carbohydrates 123 g; fat 50 g; fiber 34 g.
Days 51-60
Breakfast: Protein pancakes made from protein powder and one egg, with a quarter cup of rolled oats and half a banana. (437 kcal; protein 58 g; carbohydrates 35 g; fat 10 g; fiber 5 g)
Lunch: Egg salad made with two boiled eggs, half a cup of chickpeas, celery, and yogurt dressing, with 1 slice of whole-wheat bread. (356 kcal; protein 24 g; carbohydrates 36 g; fat 12 g; fiber 9 g)
Dinner: Grilled salmon with barley and steamed green beans, with a yogurt dessert. (490 kcal; protein 47 g; carbohydrates 30 g; fat 28 g; fiber 7 g)
Daily total: 1283 kcal; protein 125 g; carbohydrates 101 g; fat 39 g; fiber 19 g.
Days 61-70
Breakfast: Greek yogurt with berries and chia seeds, along with a boiled egg. (329 kcal; protein 30 g; carbohydrates 28 g; fat 11 g; fiber 10 g)
Lunch: Grilled chicken with walnuts and green salad, spinach, and cherry tomatoes. (460 kcal; protein 53 g; carbohydrates 8 g; fat 24 g; fiber 5 g)
Dinner: Grilled beef with steamed green beans and barley, with a medium pear. (512 kcal; protein 32 g; carbohydrates 54 g; fat 20 g; fiber 11 g)
Daily total: 1301 kcal; protein 115 g; carbohydrates 90 g; fat 55 g; fiber 26 g.
Days 71-80
Breakfast: Oatmeal made with half a cup of rolled oats, skim milk, 1 tablespoon of peanut butter, half a banana, and a few raisins. (415 kcal; protein 18 g; carbohydrates 63 g; fat 11 g; fiber 8 g)
Lunch: Whole-wheat tortilla with sliced turkey breast and vegetables, 1 tablespoon of hummus. (356 kcal; protein 39 g; carbohydrates 36 g; fat 8 g; fiber 6 g)
Dinner: Chicken vegetable soup with chicken breast, carrots, celery, onions, and half a cup of barley. (507 kcal; protein 56 g; carbohydrates 55 g; fat 7 g; fiber 10 g)
Daily total: 1278 kcal; protein 113 g; carbohydrates 154 g; fat 25 g; fiber 24 g.
Days 81-90
Breakfast: Baked vegetable scrambled eggs made with two eggs, broccoli, and cheese, along with 2 slices of smoked turkey bacon. (405 kcal; protein 30 g; carbohydrates 8 g; fat 30 g; fiber 2 g)
Lunch: Salmon salad with quinoa, mixed greens, half a cup of quinoa, half a cup of black beans, a quarter avocado, and balsamic vinegar. (518 kcal; protein 34 g; carbohydrates 49 g; fat 20 g; fiber 13 g)
Dinner: Turkey meatballs with zucchini spaghetti, tomato sauce, and grated Parmesan cheese. (362 kcal; protein 45 g; carbohydrates 17 g; fat 19 g; fiber 5 g)
Daily total: 1285 kcal; protein 109 g; carbohydrates 74 g; fat 69 g; fiber 20 g.
FORBIDDEN
Anything not included in the diet.
The T1 program starts on January 10th for those who were able to order T1
T1 can be ordered from December 15th.
T1 will be tested by 30 readers from January 3rd, and their experiences will be shared weekly for 1 month in the Tiian group.
