Structural diet has been designed by Marek Bardadyn, a doctor, researcher and expert on nutrition and the use of natural therapeutic substances in the prevention and treatment of civilisational diseases he is the author of numerous publications and medical books.
Dr Bardadyn’s structural diet has been so designed as to contain the minimum required calories and the maximum amounts of all the essential nutritious ingredients: protein, fat and small portions of carbohydrates. The diet is ideal for preventing civilisation diseases and allows you to keep the right body weight and, if necessary, lose weight extremely effectively while avoiding the yo-yo effect. Dr Bardadyn’s structural diet has been introduced as a new form of therapy at health resorts.
Each of us is certain to have come across the situation in which, getting up from the table, we couldn’t find the answer to the question – how could I have eaten so much?
Although we are very well aware that it is unhealthy to eat too much in relation to our body’s requirements resulting from our actual level of physical activity, and mental activity, because a working brain uses up almost 25% of the overall calorie level, most frequently we are totally unable to perceive the connection between our true energy needs and the amount and type of food we’re actually eating.
We are sure to regard as more obvious and clearly detectable the relationship between increased appetite and a state of nervousness or bad mood. […]
If your body’s tissues receive all the items essential for its maintenance then you won’t want to consume unnecessary calories. As long as you are missing even a single element your digestive system will be active and will push you to eat so as to get what your body requires. If in a large, but nutritionally deficient meal, there is a missing compound, you won’t experience the sensation of full satiety regardless of how many calories you consume.
If for the rest of your life you don’t want to waste time inefficiently burning calories, from which you won’t get much benefit or enough energy, you should eat only that which best meets the requirements of the human body.
Nature offers us foods which, while not varying in calorie content, and even containing fewer of them, provide as much as fifteen or twenty times more of the most important nutritional elements – proteins, minerals, vitamins – than the foods which form the basis for the typical diet of modern man. […]
Can we independently identify the foods which are particularly important for us and which should form the basis for our diet? It’s certain that we currently find ourselves in a far more difficult situation than at least the majority of other mammals. When we stroll around the zoo, we don’t approach the lions’ cage too closely, for there is no doubt about their culinary preferences. In a field, even if there’s no fresh grass, we’re not afraid of stroking the cows, because we’re sure that a sudden change in its preferences will not take place and it won’t suddenly get the idea to supplement its shortfall in nutritional elements from a non vegetable source. The majority of mammals have a certain build of digestive system, starting from the type of teeth, which clearly designates the type of diet.
In man, even the teeth are adapted to coping with the majority of foods, and deciding on their basis, or on the basis of other features of the build and activities of the digestive system, even such a basic question as to whether or not we should eat meat, will not be conclusive.
It’s true that when we evolved from our distant forbear – australopithecus, the amount of food of animal origin in our diet clearly grew, which for the same amount of food provides 2-4 times more calories than vegetable foods, but nevertheless we are still capable of drawing energy from a very broad range of foodstuffs.
In the Peruvian Andes lives a basically agricultural tribe that gets 95% of its energy needs from vegetable products. In turn the Eskimos meet their requirements in almost the same proportion of products of animal origin. Both of them are almost totally free of civilisational diseases, and their cholesterol levels and Body Mass Index are significantly better than those of people living in industrialised countries. […]
A small percent of the people who are reading this book, without realising it, already eat structurally. As a result, they won’t have to make significant changes to their current eating habits. Maybe they will just add to their menu a few dishes which they might have forgotten about.
This is because some of us have retained the traces of the instinctive behaviour which thousands of years ago enabled us to populate the earth and win the battle with the more one-sided neanderthal, who was too attached to places and favourite foods, rather than trying to seek out new horizons.
Those people who have retained the instinct that once directed our behaviour, including the choice of food, a sense of what gives strength, and what it is better to avoid, are today also able to faultlessly make their own decisions about their lifestyle and how they eat.
If you free yourself from the influence of your former eating habits, the influence of commercials, which dictate to you what you should eat, then, from among the foods recommended in structural eating, you will manage unaided to select the ones that you currently need the most.
You are sure to be familiar with stories of the phenomenon which appears most strongly in pregnant women. When the child is developing intensively, and the mother’s body does not have the relevant amount of essential substances, the mother gets an insatiable appetite for sometimes the strangest products, even those which they never liked before. And she is unable to overcome this unusual appetite until she has provided herself and her baby the missing compounds.
Similar reactions, only less intense, take place in most of us. So it isn’t right to hold back your culinary imagination as it is most often generated by your body’s actual needs.
Reviving your sensitivity, blunted by nutritionally deficient food, products poisoning the body causing poor metabolism and excess calories, enables you once more to instinctively differentiate what rebuilds and strengthens, and what weighs down and damages the structure of your body.
Almost all diets for slimming or promising other health benefits, make the achievement of positive effects dependent on strict conformity to specific recommendations.
You have to stick closely to the rules of the chosen form of diet so that deviations from the type or quantity of food don’t eliminate the results of the endeavour and don’t lead to pangs of conscience.
However, remaining for a long time on a diet which restricts your options for eating a variety of products, and in addition limits their quantity, is very difficult. When the problems that were the reason for starting the diet disappear, or you shed the extra pounds, it’s difficult then to remain even on the best eating regime, which was regarded from the start, not as a means of meeting the natural needs of your body, but as a cure for a specific problem.
You won’t have this problem with structural sustenance, as it isn’t a 100% diet. If at least 60-70% of the food we consume is composed of products which strengthen tissue structure, then the remainder of the menu can be left to you. […]
If two successive meals are composed exclusively of structural products, you can take it easy on the third meal...
If you want to consistently rejuvenate your body, eat products which contain ingredients which regenerate and strengthen your body’s tissues as often as possible. […]
The asterisks next to each of the products below indicate how important the product is for tissue regeneration and rejuvenation. The more asterisks, the more important the product is for preventing the body’s aging processes. Products marked with 5 asterisks are the most valuable and essential in the diet.
WHOLEMEAL BREAD ***
BUCKWHEAT*****
MILLET****
WHEAT SPROUTS****
WHOLEMEAL PASTA***
SUGAR-FREE MUESLI*
OAT BRAN****
WHEAT BRAN ****
OATMEAL*****
BROWN RICE***
WILD RICE****
WHEATGERMS*****
BROCCOLI****
BRUSSELS SPROUTS**
BEET****
ONION***
CHICORY**
GARLIC*****
CAULIFLOWER***
CABBAGE*****
CARROT****
OLIVES**
PEPPER****
PARSLEY**
TOMATO***
CUCKOO-FLOWER****
RADISH***
SALAD ****
SPINACH***
POTATOES***
PINEAPPLE****
AVOCADO*****
BANANA****
LEMON***
FIG****
GRAPEFRUIT****
APPLE***
BLUEBERRY*****
KIWI**
RASPBERRY***
APRICOT***
ORANGE***
BLACKCURRANT****
PLUM***
STRAWBERRY***
GRAPES****
SOUR CHERRY*****
CRANBERRY****
ALMONDS***
SUNFLOWER SEEDS*****
BRAZIL NUTS****
CASHEW NUTS***
HAZELNUTS***
WALNUTS***
PUMPKIN SEEDS*****
SESAME SEEDS****
FLAX SEEDS*****
BEANS***
PEAS****
EGGS*****
YOGHURT***
KEFIR***
CHICKEN***
SALMON****
HAKE*
WALLEYE POLLOCK**
TROUT*
LENTIL*****
SOYA BEANS*****
SOLE**
HERRING***
TOFU (SOY CHEESE)****
TUNA****
CALF’S OR POULTRY LIVER***
BUTTER*
OLIVE OIL****
RAPE OIL****
LINSEED OIL****
GREEN TEA*****
RED TEA****
COCOA****
SOY MILK***
NATURAL VEGETABLE & FRUIT JUICE**
FIELD HORSETAIL INFUSION*****
BIRCH JUICE****
RED WINE***
MINERAL WATER*****
BITTER CHOCOLATE***
BREWER’S YEAST***
TREACLE****
Breakfast 150 kcal:
Mix:
Second breakfast 100 kcal:
Dinner 300 kcal:
Tea 100 kcal:
Supper 150 kcal:
150 kcal ORANGE ELIXIR
Breakfast 150 kcal:
Mix:
Second breakfast 100 kcal:
Dinner 500 kcal:
Tea 100 kcal:
Supper 250 kcal:
Structural Diet Menu at...
