The Uglev Diet is a nutritional program created by the renowned Russian surgeon and medical author, Professor Fyodor Uglev. Known for his outstanding achievements in medicine and his many published works on health and wellness, Professor Uglev developed this diet after years of medical experience and scientific observation. He strongly believed that excess weight not only affects physical appearance but also poses a serious threat to overall health. According to him, being overweight leads to weakened immunity, accelerates degenerative changes in the joints, and significantly increases the risk of chronic illnesses.
Concerned with the increasing number of health problems related to obesity, Professor Uglev designed a dietary regimen that promotes healthy weight loss, boosts metabolism, and improves general wellbeing. The diet is structured to be followed for 10 consecutive days, and during this time, individuals can expect to lose between 3 to 5 kilograms (approximately 6.6 to 11 pounds), depending on their initial body weight, physical activity level, and adherence to the plan.
What sets this diet apart from many others is its simplicity and natural approach. It doesn’t rely on expensive supplements, extreme calorie restrictions, or chemically processed meal replacements. Instead, it focuses on clean, natural foods, balanced nutrition, and proper meal timing.
Here is a detailed breakdown of Professor Uglev’s 10-day diet plan:
1. First Breakfast – 9:00 AM
Start your day with a warm beverage, which plays a key role in awakening your digestive system. You are allowed to drink either a cup of natural black coffee or a cup of green tea, depending on your preference. These drinks are both known for their antioxidant properties and metabolism-boosting effects. To enhance flavor and add a mild energy boost, stir in 1 teaspoon of natural honey. Avoid using sugar or artificial sweeteners.
This minimalistic breakfast helps stimulate the metabolism gently while keeping your caloric intake low in the early hours of the day.
2. Second Breakfast – 11:00 AM
A light yet nutritious mid-morning meal is crucial to keep hunger at bay until lunchtime. At 11:00 AM, consume 1 hard-boiled egg, which is an excellent source of protein and essential nutrients. Accompany the egg with 8 dried prunes. Prunes are rich in fiber, natural sugars, and antioxidants. They aid digestion and provide a gentle energy lift without causing blood sugar spikes.
This combination supports digestive health and helps maintain satiety until the next meal.
3. Lunch – 2:00 PM
Lunch is the most substantial meal of the day in this diet plan. You should eat 200 grams of lean boiled meat. The preferred options are beef, veal, or skinless chicken breast, all of which are high in protein and low in fat. Pair the meat with a fresh salad made from 100 grams of shredded cabbage and carrots. This salad provides important vitamins, minerals, and dietary fiber. For dessert or a refreshing finish to your meal, eat one orange. This fruit is rich in vitamin C and adds natural sweetness to the meal.
The combination of protein, fiber, and citrus supports healthy digestion and helps stabilize blood sugar levels.
4. Dinner – After 7:00 PM
Dinner is intentionally light to allow your body to wind down before bedtime without overloading the digestive system. After 7:00 PM, you should consume only 30 grams of hard cheese along with one apple or orange. The cheese provides calcium and healthy fats, while the fruit offers natural sugars and fiber. This modest dinner helps satisfy your hunger while promoting restful sleep and steady overnight metabolism.
5. Before Bed – 1 Hour Before Sleep
To end your day on a nourishing note, enjoy 200 grams of plain yogurt one hour before going to bed. Yogurt is an excellent source of probiotics, which promote gut health, aid digestion, and support the immune system. It also contains protein and calcium, which help with overnight muscle repair and relaxation.
Final Thoughts
This 10-day diet plan developed by Professor Uglev is more than just a weight loss tool — it’s a step toward better health. It’s recommended to follow this diet no more than once every two months to avoid nutritional deficiencies. While the plan is effective in promoting weight loss, it is also gentle on the body, encouraging a healthier lifestyle without extreme restrictions.
Consistency, hydration, light physical activity, and discipline are key to seeing results. As with any diet, it’s advisable to consult with a healthcare professional before beginning, especially if you have underlying health conditions.
