Today we lose weight with Elena Malysheva. Few people did not hear about the famous doctor, Doctor of Science and the leading popular TV shows "Live great!" and "Health". In their programs, it gives enough valuable and, which allow many people to enter the usual life channel and return the lost excellent well-being.
Question Everyone worries about weight loss today, since more and more people began to pay attention to their appearance and lead a healthy lifestyle. On the Internet and on the shelves in stores you can find a lot of literature. She assures that you can lose weight quickly and painlessly. But what does he think?
Initially, it is necessary to completely reconsider the usual diet, as it is in it that the sources of extra quill are hidden. Lose weight with the Elena Mushroom Menu Always simple enough. But it is worth forget about the consumption of salt or fats. Malysheva strongly recommends minimizing (or completely eliminate) potatoes, carrots, sugar, baking, rice and alcohol.
Lose weight with Elena Malysheva - a special effective way to combat extra injection
The doctor has developed, which allows you to achieve the maximum effect on the way of weight loss:
- Abandon the hunger strike;
- Food consumption occurs exclusively with small portions;
- Monitor the daily rate of the calories obtained;
- Carefully chew food.
Live healthy with Elena Malyshevtogether, as breakfast recommends using oatmeal, covered with cool boiling water. Only such an image of the preparation of the usual cereal contributes to the elimination of cholesterol from the body. Skipped yogurt or prostrip exfoliantly complement the reception of food in the morning. At Lunch, you need to saturate the body of protein food. The meat of chicken, fish or eggs are suitable as it is impossible. Dinner should be done no later than seven o'clock in the evening, but as a product to use exclusively a variety of salads, sometimes boiled eggs can also be used.
Malysheva how to lose weight He knows exactly, but it does not guarantee a lightning result. The first positive changes will be visible only in two or three months. But for a long expectation, the completed weight will not return after a couple of weeks, the result remains with you for several years! Diet perfectly helps not only get the desired figure, but also to significantly improve the body - because in the process of weight loss is not harmful to health.
The last few years, is greatly popular. Effective elena Malysheva diet for weight loss at home 10 kg and maintain a healthy lifestyle. All the famous leading health programs on the first channel (www.zdorovieinfo.ru) offers a quick process of slimming in stomach and sides without harm to health.
The principle of operation of this diet, in consumption of exceptionally useful products for the body, which are required to maintain the body healthy and energetic. Such an option to reduce weight replaced all existing diets, receives a lot of positive feedback daily and therefore finding something as effective will not be easy. Elena Malysheva diet for losing weight by 10 kg, repeatedly voiced in the program "Live Great", is not like standard diet, here you do not need 7 days to sit on a gourmet hunger strike, the essence of diet in the development of diet on a lifetime basis, which will be cleaned, and Strengthen your body, without harm to health. According to Elena, adhering to such a diet, you will not only lose weight, but also get rid of many diseases, heart disease, from diabetes mellitus, hypertension and atherosclerosis.
The essence of weight loss on such a technique is that you need, at least for 4 months. Weight in the process will leave you smoothly, and after completing the kg, do not return back, the result will consolidate for a long time. Such a slimming is suitable for those who do not like, and does not know how to tolerate hunger, because on such a system, the feeling of hunger, you will not overtake you. You will eat and lose weight.
Major's main positions:
- Feeling hunger - away! The feeling of the year is harmful to our health. On this sensation, the body includes a protective reaction and burns fats in the rapid pace. Because of this, after the completion of the diet, it is very easy to break and dial all kilograms back. To avoid such an Elena effect, a fractional food system complies with certain intervals between food intake. Make gaps between food, about 2-3 hours. Due to such a power system, the correct metabolism is established, which does not allow the body to include energy saving mode. We wrote more about this in the article about.
- Watch out for food consumed! Each portion of food must be extinct. Watch that the portion is not greater than a glass. In order for the slimming process actively started, it is necessary to narrow the stomach, about size from the fist. It is this size that the portion will fully fill your stomach, and prevent the feeling of hunger.
- Personal calorie counting. The rations of the free dieting Elena Malysheva for weight loss at home consists of low-calorie products, but to reset the extra weight, you need to accurate calories you need to accurately. This will help you special online calculator calories. For each person there is a certain dose of calories per day, it is calculated according to weight, growth and level of physical fitness. To lose weight quickly, you need to adhere to your maximum calorie for the day every day, count everything that you use during the day. The standard number of calories for women for the day is 1200, according to Elena Malysheva allegations. We also recommend reading the article.
Before you start a diet, calculate your permissible caller yourself, and make up sample menu recipes for the week. To help when making a menu, you will come list useful productsprovided on the official website of the diets of Elena Malysheva www.dietamalyshevoy.ru, there is also a forum where losing weights occurs. Also, an indispensable assistant in the process of losing weight, for you will be kitchen scales and a table with a description of the calorie content of products. During the entire diet, these two devices will be constantly used.
Elena Malysheva diet rules
The main rule, as mentioned earlier, is the consumption of useful, low-calorie products. But in addition, there is an additional set of rules that will help significantly accelerate weight loss:
- Avoid the appearance of a feeling of hunger. Do not delete the body, it will only lead to the deterioration of your well-being and condition, and not to the discharge of excess weight;
- Exactly count all the calories eaten. The optimal number on the day is 800-1200 calories, but this is all individually for each person, we recommend using it for more accurate calculation. The new menu should be diverse;
- Food must be chewed carefully, without a rush. This will allow the body easier to cope with the digestion, and will also facilitate the process of learning food in the food tract. Each portion should be chewed at least 17 times;
- Consume as much mineral non-carbonated water as possible.. Water helps to clean the body, output all toxins and slags from it. During the day you need to drink 2-3 liters of water, and in the morning, half an hour before the food do not forget about a glass of water;
- Be sure to fit sports. Physical exercises accelerate the process of slimming in the abdomen and burning of excess fat;
- Let the body rest.Observe - choose one day a week when you give up the usual diet, and you will saturate the body of light food with a maximum of vitamins.
Opinion expert
Smirnov Viktor Petrovich
Nutritionist, Samara
From the point of view of nutrition, Elena Malysheva diet is standard recommendations for complying with the rules of rational and healthy nutrition and does not carry any original idea. What you need to "eat at least for 4 months," was known long before Elena Malysheva. The fact that diet "should not lead to a regular sense of hunger," also has long been applied and implemented, as well as the principle of fractional nutrition and small amounts of food. Personal calorie counting is also present in many systems. Tips to eat more fluid, chew food and play sports can also be specified to the category of very original. Those dishes that are recommended and not recommended are also known to all without Elena Malysheva. Perhaps the only advantage is the possibility of a wide performance from the screens every week, which is a rather strong factor of commitment to the diet, as well as the "easy way" - buying special sets. Well, laziness is also an important motivator. The only thing that can be noted is: a complete rejection of salt is positioned in the diet. This controversial moment is quite possible to limit the five grams of salt per day for all purposes.
Lose weight with Elena Malysheva at home
In the daily diet of weight loss on Elena Malysheva, such products should include:
- Many fruits and vegetables - in fresh form and in salads. Separately, we recommend paying attention to (on the "Miscellaneous").
- Non-fat meat and fish, best of all chicken breasts, turkey fillets and cod.
- Necessarily - eggs.
- Any seafood is very useful for the body;
- Porridge - cereals and whole grains, we recommend to read the article.
- All milk products, but with a minimum percentage of fatty.
- Baking, any flour products, get rid of bread and macaroni.
- Consumption of potatoes, beets and carrots, it is also worth limiting or completely eliminated.
- Not recommended - white rice.
- Such cereals like a manka and buckwheat.
- Fat cottage cheese and yogurts.
Products that should be completely eliminated:
- Salt. This component delays excess fluid in our body, which is why swelling appear.
- Sweet, pastry, pastries, chocolate.
- Be sure to exclude any!
- Fatty products (salmon, pork, oil, halibut, lamb, etc.).
- Smoked and sausages.
- Various canned foods and pies.
- Roasted and alcoholic beverages.
Menu for every day for weight loss from Elena Malysheva
This menu is designed for 10 days, there are options for seven days. But adhere to this free diet is always worth it, then you will be healthy and slender. Relying on this diet, you can make an approximate menu for a month or more. No pills and preparations will help you achieve a good result, remember it! Only and help us to stay slim, touched and most importantly - healthy.
| Day: | Schedule: | Menu: |
| 1 day | Morning | Boiled buckboard (200 gr.); Cooked screwed egg (1 pc.); 100 gr. Salad from carrots, apple and one spoon of olive or vegetable oil. |
| Snack | Little handful of dried fruits; Curd casserole (150 gr.); Green tea without sugar. |
|
| Dinner | A small piece of beef boiled to a pair; 130 gr. souffle; 200 gr. boiled cauliflower; Decoration from Rosehip. |
|
| Snack | Grapefruit (1 pc.). | |
| Dinner | Stewed cabbage with the addition of zucchini, all portion (200 gr.); Apple baked in the oven with cinnamon; 1 cup of kefir - 1%. |
|
| 2 day | 8:00 | Oatmeal, on water, without adding sugar or salt. |
| 11:00 | Apple (2 pcs.), Mandarin (2 pcs.). It is possible to replace the fruit to your favorite, except for bananas. | |
| 14:00 | Boil yourself chicken fillet or several chicken eggs, to choose from. | |
| 17:00 | Skim cheese. | |
| 20:00 | Easy vegetable salad from your favorite vegetables; 1 cup of kefir - 1%. |
|
| 3 day | For breakfast | Make an omelet of two proteins and one yolk. Add 1 tbsp. l. milk; Make a lightweight apple and carrot salad (100 gr.) With a spoonful of oil (olive). |
| Late breakfast | Curd casserole without adding sugar. | |
| For lunch | Weld yourself a vegetable soup, add carrots in it, mushrooms. Tomatoes and boiled breasts. Pick products to taste; | |
| For afternoon | Any fruit (2-3 pcs.). | |
| For dinner | Evening meal on this day is minimal - 1 tbsp. kefir. | |
| 4 day | In the morning | Polka dot green (100 gr.); Beef boiled (50 gr.); |
| Snack | Make yourself vinaigrette (150 gr.); Whole grain bread (2 pcs.). |
|
| Day | Examine cabbage with the addition of carrots (150 gr.); Boil 100 grams of your favorite fish; Rosehip tea. |
|
| Snack | Handful of walnuts; Green apple (1 pc.). |
|
| In the evening | Make cottagel casserole with carrots (200 gr.); 1 cup of degreased kefir. |
|
| 5 day | 8:00 | Any favorite porridge, boiled on the water, without sugar and salt; Handful of favorite berries. |
| 11:00 | Make yourself puree from zucchini. | |
| 14:00 | Boil yourself a chicken breast or fillet of your favorite fish; Any fresh vegetables as a side dish; Rosehip tea. |
|
| 17:00 | Low-fat cottage cheese; Fruit yogurt - 1% fat (1 cup). |
|
| 20:00 | Vegetable salad. | |
| 6 day | Breakfast | Choined in boiling water oatmeal (cook no need); You can add any berries or fruits or a spoonful of honey. |
| Snack | 2-3 apples. | |
| Dinner | Easy meat or fish, sprinkle with greenery and pour lemon juice. | |
| Snack | 2 orange or mandarin. | |
| Dinner | Salad from favorite vegetables; Kefir glass - 1%. |
|
| 7 day | For breakfast | Finish bran in kefir, about 15 minutes, eat with a piece of low-fat cheese and fruit, fashionably use kiwi, orange or mandarin. |
| Late breakfast | Fresh orange juice and grapefruit. | |
| Dinner | Make vegetable stew (carrots, cabbage, tomato, onions, zucchini) - 200 gr.; 150 gr. Varren chicken breast. |
|
| Afternoon person | 1 cup of yogurt (1%); Small handful of fruit. |
|
| Dinner | Salad of cucumber and cabbage with greens and egg. Pole lemon juice or a spoon of olive oil; Glass of herbal tea. |
|
| 8 day | 1st meal | Canned polka dot; Bread whole grains (2 pcs.); Rosehip tea. |
| 2nd eating | Fruits, apple and pear (2 pcs.). | |
| 3rd food | Chicken fillet, boiled or pair or pair of eggs. | |
| 4th eating | Cabbage stew (200 gr.) | |
| 5th eating | Low-fat cottage cheese (200 gr.); Kefir low fat (1 cup). |
|
| 9 day | Morning | Egg chicken boiled screw (1 pc.); Cheese - 30 gr.; Green peas - 50 gr. |
| Snack | Vinaigrette (150 gr.); Whole grain bread (2 pcs.). |
|
| Day | Knock cabbage (200 gr.); Apple green (1 pc.). |
|
| Snack | Grapefruit (1 pc.). | |
| Evening | 150 grams of cottaged casseled without adding sugar; Kefir 1% (1 cup). |
|
| 10 day | Breakfast | Omelet from proteins (2 pcs.); Green tea. |
| Late breakfast | Favorite berries (strawberry, cherry, peach, pineapple or pear). | |
| Dinner | Welcome vegetable soup, from your favorite vegetables; Whole grain bread (2 pcs.). |
|
| Afternoon person | Orange (1 pc.). | |
| Dinner | Salad from tomatoes, cabbage and cucumbers, with the addition of greenery; After half an hour - 1 cup of kefir - 1%. |
By observing such a diet, you will consistently lose up to 500-800 grams per day. Together with kilograms, harmful substances from your body will be leaving. You will not torment hunger, thanks to a balanced area, you will be saturated sufficiently. Diet has only positive blog feedback and social networksbecause Helps to lose weight and upgrade at the same time. The course of losing weight from Elena Malysheva does not have contraindications and is suitable for absolutely everyone. This is due to the fact that all the essence of the diet is precisely in useful and proper nutrition without harm to health. But if you have allergies, to a particular product, then you can always replace it like.
Sets of food from Elena Malysheva for weight loss
Private popularity has recently won ready-made sets of food for weight loss from Elena Malysheva. This is an effective means calculated for 4 weeks.
There are several options for men and women that contain different products and daytime calorie norms, prices are shown below.
- Official Diet Elena Malysheva: www.dietamalyshevoy.ru
Diet will give good results, if you correctly observe the diet, count daily rate Calories, watch out for their number. At the same time, do not forget about exercise, 2 liters of water per day and unloading Days! Weight after this diet is not refundable, the result is fixed for a long time. If you like the technique, then you can make it your constant diet or repeat as needed. It's easy to achieve good results, it is only worth attaching a little effort, and you will succeed!
Elena Malysheva diet is a faithful course on the way to perfect Figure. And finally, infographics on the topic of the article, we recommend downloading it to your computer.
Excess weight Creates a whole range of health hazards. He violates the metabolism, because of what a person falls into a vicious circle: reduced metabolism stimulates the accumulation of adipose tissue even with a very limited diet. It causes diseases, among which increases pressure, diabetes, heart disease and vessels. Finally, overweight hinders the normal life of a person in society, often makes it as social, limits the possibilities.
The topic of overweight of the body has repeatedly climbed into the transfer "Live Great" with Elena Malysheva. For the audience, it turned out to be so interesting and useful, which turned into an independent project "Remove the extra". This project could be discussed online in instagram, YouTube, Life RU.It is within the framework of this project for six years dump overweight Those who particularly need it. The excess mass of the body of participants is often up to eighty kilograms, and after the project comes to normal.
Features Diet Info from Elena Malysheva
The fame of the technique of Elena Malysheva received in 2009, when the first season of the program "Remove the extra" came out. Assign the question wants each on this topic Elena. Popularization contributed to widespread coverage of the project that started on the "First Channel".
The methodology was spoke everywhere, which led to the development of commercial projects based on it. A lot of sites appeared on the Internet offering to buy a set of Malysheva and lose weight at home at a fairly serious price - from 14,500 rubles. However, despite the high cost of the kit, it does not give any guarantees of weight loss. The reason is that to a diet from the Malysheva for a month he has nothing to do.
The concept of the program "Remove the extra"
The project is designed to help thousands of people suffering from overweight, get rid of it. He is open, invites people to active participation. But not even accepting participation in the program, you can bring your body into a form if you adhere to the guidance on nutrition and physical exertion.
These recommendations are absolutely free than Malysheva and its colleagues on the ether of the program "Live Great". For those who do not have time or can not watch new releases on TV, the official website of the Elena Diet Malysheva was created www.zdorovieinfo.ru. Information is open and accessible, find out how much the set for weight loss is worth buying anything.
Basic principles
Elena Malysheva itself calls his method of "power scheme". And it proposes to use it for a guaranteed weight loss. The principles of this scheme are simple and safe, which distinguishes the diet from thousands of others with multiple "side effects".
- Slimming can not be fast. A healthy weight loss implies splitting in the body of exclusively adipose tissue. This process takes place at a certain speed. For days, no more than one hundred and fifty grams of fats can be recycled, so during one week, fat tissue can be no more nine hundred grams. But this is ideal, whereas in reality, the results may be much more modest - about five hundred grams per week. With this mode of weight loss, the results are not as noticeable, such as, for example, on low carbon diet, on which a plumb for a week can reach four kilograms. But this is the safest and correct way that does not bring the body harm. The minimum period during which the diet will have to adhere to three months.
- Accounting for individual features. Before learning the Malysheva diet menu for every day and recipes, you should clarify, and why is your weight exceeds the norm? It is one thing in the wrong food habits, the tendency is "not those products", to use fast food and too high-calorie dishes. And another thing - in the refusal of not proper nutritionbut maintaining excess mass. Perhaps the cause in diseases: metabolic disorders, second-type diabetes, endocrine disorders. To clarify this question, it is necessary to refer to the precinct pediatrician and pass the blood test. If there are no diseases, you can proceed to the diet.
- Accounting optimal weight. Do you need to lose weight at all? This question is extremely individual. Often, women whose weight does not go beyond the boundaries of the norm, consider themselves full and sit on diet or arrange "unloading days". You can calculate the optimal weight on the site www.zdorovieinfo.ru using a special form. By the way, the prevailing rule to deduct from its growth service and get the recommended weight, not fully corresponds to reality. For example, with a height of 164 centimeters, a woman can weigh from fifty to sixty seven kilograms, and it is the norm.
- Formation of food habits. The essence of the Malysheva diet is not only to remove the extra weight, but also to exclude his return in the future. This feature gives the formation of the right food habits. As you know, habits are not formed within a few days, for this it is necessary time and methodical compliance with recommendations. According to psychologists, for the formation of the habit you need for three weeks. On the diet menu Malysh man spends significantly more time. Having used to eat right, he is unlikely to refuse the chosen nutrition principles and lifestyle in the near future. Therefore, the result will continue for a long time.
- Correction of the diet. Salt consumption must be limited to a minimum, animal fats are excluded from the menu, vegetable fats remain in small quantities.
Fully eliminate from the diet is required sugar, sweet and flour products, rice, alcoholic beverages.
The main principle of the diet lies in a safe weight loss, which takes into account individual characteristics and allows you to improve the body.
Rules of weight loss. DietamalyShevoy
Form the menu for a week of Elena Malysheva diet, based on the following rules.
- Do not starve. Diet is not a hunger strike, but the correction of the usual diet. The organism over which experiments are carried out with the deprivation of its food, responds with unexpected and unpleasant "surprises". Exhausted by hunger, it begins to store the resulting calories of the future, in opask, that the lack of food can repeat. As a result, after a grueling diet, in which you hardly lost a few kilograms, you can get even more excess weight than before.
- Eat little by little. Powered by Malysheva implies a five-volume diet. Three main meals should be selected, among which breakfast, lunch and dinner. And find time for additional meals. It can be a second breakfast two hours after the first and afternoon a couple of hours after lunch. In this mode, the body does not feel hunger and the need to "fall" on the food does not occur. In fact, you speak your body: see, we have a lot of food, we eat, even when I also don't really want. So you not only protect the body from hunger and its consequences, but also learn to eat with small portions, bring up moderation towards food.
- Consider the daily calorie rate. For women, it is 1,500 kcal per day, for men - about 2000 kcal. But it is important to understand that the need for calorie food depends not only on the floor, but also age, lifestyle. In young age, the metabolism is so active that the figure does not harm neither sweets or snacks on the run. But after thirty years, metabolism slows down, and after forty years, rarely who leads a movable lifestyle. When calculating the amount of calories per day, you should consider how much you move, visit whether the gym visit or use other physical exertion how old you are. So a young rolling man can be consumed 2,000 kcal per day without fears, but after forty years at a low-fat lifestyle, the diet should be revised.
If you want to lose weight, the caloric content of the diet should be 1,200 kcal per day.
- Tune in positively. Do not perceive the diet as torture, especially since the menu for a week of Elena Malysheva diet for weight loss at home includes sufficiently tasty dishes. Your positive attitude is essential to achieve an excellent result. Check yourself, praise your body, and do not scold him in the scheduling weight. Eat with pleasure, and then the food will be used by your body to generate the energy required for work and outdoor activities, and not to create fat deposits.
- Chew food for a long time. The process of chewing food is essential for digestion as a whole. First, with prolonged chewing food is better digested. Well-chopped in the oral cavity and treated with saliva, which is an analogue of the gastric juice, it enters the stomach with practically split carbohydrates. In the future, these substances needed to obtain energy are properly absorbed by the body and are used as intended. If carbohydrates were not split into the mouth, they are not fully absorbed, and stimulate the deposition of fat stocks. And secondly, during prolonged chewing, the body receives a signal: I have so long, it means I ate a lot of food and I will not be hungry. Thus, you get an additional aspect of the correct emotional attitude.
Elena Malysheva diet for weight loss is attractive to a combination of useful and delicious dishes with proper motivation. Your body remains nothing, how to become better, healthier, slimmer.
Table menu for a week diet Malysheva
The diet for weight loss within the project, the name - "reset is superfluous" was not developed at all by Elena Malysheva, as it is considered. And a dietary doctor who is among the top ten leading specialists of Moscow, Natalia Grigorieva.
In the diet, porridges from whole grain cereals are used, low-fat dairy products, fruits and vegetables. The most "satisfying" food intake in it is not, but dinner is usually light. It is recommended to dine no later than nineteen hours, but before going to drink a glass of kefir one-percent fat. Thus, with low calorie nutrition, feel hunger you will not even at night.
We offer an approximate menu for a week with a total caloric content of 1200 kcal per day.
1 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Buckwheat porridge | 200 g |
| Boiled egg to cool | 1 PC. | |
| Fresh carrots salad with vegetable oil refueling | 100 g | |
| Apple Fresh | 1 PC. | |
| Lunch | Casserole from skimmed cottage cheese with semolina (without sugar) | 150 g |
| Sour cream 10% | 1 tbsp. l. | |
| Dinner | Beef boiled to a couple | 120 g |
| Cabbage colored boiled | 200 g | |
| Decoration of Ryshovnika | 200 ml | |
| Afternoon person | Medium grapefruit | 1 PC. |
| Dinner | Cabinous cabbage | 200 g |
| Apple baked with cinnamon | 1 PC. | |
| Before bedtime | Kefir fatness 1% | 200 ml |
2 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Porridge "Hercules" | 100 g |
| Fresh or frozen berries | 200 g | |
| Milk Breased 1% | 200 ml | |
| Lunch | Beet salad with prune and vegetable oil refueling | 200 g |
| Breads from whole cereals | 2 pcs. | |
| Dinner | Chicken breast pilaf, vegetables | 220 g |
| Salad cabbage with tomato, greens, filling from vegetable oil | 100 g | |
| Roshovnik's decoction (in thirty minutes) | 200 ml | |
| Afternoon person | Cottage cheese of 2% | 100 g |
| Yogurt | 125 g | |
| Dinner | Souffle Cod fillets with egg protein | 150 g |
| Boiled green beans | 200 g | |
| Before bedtime | Kefir fatness 1% | 200 ml |
3 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Omelet (2 protein, 1 yolk, 1 cup of milk) cooked for a couple | 100 g |
| Carrot and apple salad with vegetable oil refueling | 100 g | |
| Lunch | Apple | 1 PC. |
| Dinner | Vegetable soup | 150 g |
| Chicken chicken fillet | 100 g | |
| Green boiled beans | 100 g | |
| Afternoon person | Stew cabbage with carrots, apple with vegetable oil refueling | 200 g |
| Dinner | Cottage cheese of 2% | 150 g |
| Before bedtime | Kefir fatness 1% | 200 ml |
4 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Beef boiled beef fillet | 50 g |
| Green boiled peas | 100 g | |
| Breads from whole cereals | 2 pcs. | |
| Lunch | Vinaigrette with beets, potatoes, sauerkraut, peas, fastened with vegetable oil | 150 g |
| Breads from whole cereals | 2 pcs. | |
| Dinner | Stew vegetables (cabbage, carrots) | 150 g |
| Boiled non-fat fish (heck, cod) | 100 g | |
| Drink from Ryovnika | 200 ml | |
| Afternoon person | Apple | 1 PC. |
| Walnut | 30 g | |
| Dinner | Curd casserole from low-fat cottage cheese with carrots, egg squirrel, without butter | 200 g |
| Sour cream 10% | 1 tbsp. l. | |
| Before bedtime | Kefir fatness 1% | 200 ml |
5 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Porridge "Hercules" with milk | 200 g |
| Dried fruits | 30 g | |
| Lunch | Caviar with eggplants, zucchi | 200 g |
| Dinner | Boiled fish (Heck, Cod) | 100 g |
| Vegetables stew, fired by vegetable oil | 200 g | |
| Drink from Ryovnika | 200 ml |
|
| Afternoon person | Pilaf vegetable | 170 g |
| Dinner | Cottage cheese of 2% | 100 g |
| Before bedtime | Kefir fatness 1% | 200 ml |
6 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Hard cheese | 30 g |
| Boiled egg | 1 PC. | |
| Green peas | 50 g | |
| Lunch | Middle Baked Potatoes | 1 PC. |
| Salad with sauer cabbage, onion, fastened with vegetable oil | 100 g | |
| Dinner | Pea soup | 150 g |
| Chicken fillet boiled | 100 g | |
| Stew vegetables (zucchini, carrots) | 150 g | |
| Bread whole grains | 2 pcs. | |
| Afternoon person | Fresh vegetables, filled with sour cream 10% | 200 g |
| dinner | Cottage cheese of 2% | 50 g |
| Cabbage colored stew | 250 g | |
| Before bedtime | Kefir fatness 1% | 200 ml |
7 day
| Meal | Product | Volume |
|---|---|---|
| Breakfast | Porridge porridge on water | 200 g |
| Stew vegetable carrot, apple | 50 g | |
| Lunch | Medium-sized orange | 1 PC. |
| Dinner | Boiled non-fat beef | 70 g |
| Stewed cabbage | 150 g | |
| Green apple | 1 PC. | |
| Afternoon person | Cottage cheese of 2% | 100 g |
| Greens of lettuce, parsley, dill | 30 g | |
| Dinner | Suffle from fish and egg squirrel | 150 g |
| Boiled bean green | 150 g | |
| Before bedtime | Kefir fatness 1% | 200 ml |
Recipes at home Diet Elena Malysheva, according to reviews, very simple.
- Vegetable dishes should be extinguished in a small amount of water or a pair, for which use a double boiler, a multicooker.
- Boil meat until readiness, eat without broth.
- Suffle Cook from the protein of one eggs and fish paste in the oven.
- Porch "Hercules" and do not boil, and soak cold water from the evening. By the morning the cereal will swell and retain all valuable qualities.
- Fruits choose sour, in particular, green apples, oranges, grapefruits.
Drink at least two liters of pure water during the day.
Menu for a week Diet Malysheva, free submitted on our website, developed by a dietary doctor. That is why its composition is balanced, it will not bring the body harm, unlike protein, low-carb systems of weight loss.
But there are also disadvantages to which Natalia Grigorieva colleagues indicate.
- Restriction of calorie. "When calories come to the body less than usual, the metabolism is slowed down, - commented by a nutritionist Lyudmila Denisenko. - The slowdown in the metabolism is reflected at the rate of weight loss. The man is slow down slowly. "
- There are prohibitions. As in any diet, there are prohibited products in this slimming pattern. These are sweets, flour, baking. When a person can not, the body, on the contrary, begins to demand it. "I do not welcome the full rejection of the sweet," continues Lyudmila Denisenko. - Such products are also important, since they only feed the cells of the brain. Their use should not be completely excluded, but to strictly control, but there should be daily, especially people engaged in mental work. "
- Little fats. The diet is built on a sharp decrease in the number of fats in the diet. In such conditions, some vitamins from vegetables and fruits cannot be leaning by the body, as they relate to fat soluble. Also, such a diet can provoke bile stars in the ducts and impairment of the vegetation protein.
- A long period. For people who are not accustomed to limit themselves in food, sit on a diet for several months is difficult morally.
- Weight goes slowly. It is difficult to "refuse themselves in everything", but practically not to observe weight loss. He leaves, but slowly, which creates psychological discomfort and discontent.
- There are no recommendations on physical exertion. "And they must be sure! - I am sure Lyudmila Denisenko. - No diet will bring a tangible benefit if you do not combine it with physical activity. "
Elena Malysheva is well acquainted to the viewers. For 6 years, the program "Live GOOD!" Is regularly published. Thanks to this transmission, a project called "Elena Malysheva Diet" is born in 2012 - scientifically based advice and competent losing weight rules.
Remove the unnecessary: \u200b\u200bloss to the TV host
Malysheva diet is the result of her own struggle with a tendency to completeness, because after 40 years, very many women lose a beautiful figure, become fat. The struggle for their own health and harness coincided with the requests of the viewers: they were also worried about the problem, how to lose weight. The answer was the television project "Remove the extra", which appeared in 2009. Participants in the experiment on their own experience were convinced that it was 15 kg for a month, without exhausting themselves hunger, quite real. E. Malysheva attracted specialists known in their field:
- the author of the effective food technique M. Korolev;
- one of the best nutritionists of Moscow N. Grigoriev,
- doctor R. Moyssenko.
The conference doctor of the TV presenter explains the rules of healthy nutrition and makes it possible for everyone to make their own weight loss program.
Elena Malysheva's opinion about diet
Some dietary techniques E. Malyshev rejects initially, since they cause harm to health:
- protein diets are dangerous for a person, since the excess of the protein rate creates conditions for the development of oncology;
- fasting - helps relieve weight, but it is a strongest stress for the body. As soon as food enters the body again, it turns it into fat - the reserve in case of a new starvation. Extra kilograms are returned. Fasting is also harmful to the work of the liver and poisoned with toxins;
- vegetarianism and restrictive diets - do not give a persistent effect: a person breaks down and eats everything that he used to refuse himself, reducing no past efforts.
Video: Danger of starvation in excess weight
Balanced nutrition rules
Method of losing weight Doctor medical Sciences And the popular TV host is based on such provisions:
- minimize caloric content to a minimum - the level of the basic needs of the body. E. Malysheva recommends consuming only 800-1200 kcal / day. With this condition, the absence of energy will use the body, burning fat reserves;
- from the diet at the time of diet, remove or cut to a minimum, products containing fats and "fast" carbohydrates, whose splitting chain leads to a rapid formation of fats. First of all, it should be excluded: fat, creamy and vegetable oil. Sugar, baking, potatoes, rice, alcohol have a high glycemic index. Splitting, they turn into glucose - the source of energy. If the energy is immediately not used by the body, glucose is transformed into fat reserves, so such food is not suitable for weight loss;
- limit salt consumption. Overweight is also an extra liquid, it is delayed in the body of salt sodium.
Recommendations E. Malysheva (and nutitologist R. Moysenko) for fast slimming - This is an incoming bucket diet, known as "minus 5 kilograms in 10 days" or just an express diet. The effect of this technique is based on:
- the rapid removal of water from the body (full ban on the salt);
- cleansing the intestines from slags;
- acceleration of metabolism by alternating protein and carbohydrate days;
- burning fat reserves in the processing of a large number of protein food.
Animal fats contained in fat, have a high calorie confectionery with fatty cream high-calorie baking with white flour possesses a high glycemic index potatoes containing a large amount of starch white rice increases the risk of diabetes mellitus. Alcohol increases appetite. Sugar index - high-calorie product
Healthy eating as a lifestyle
Special discoveries in nutrition methods E. Malysheva does not represent. This is an ordinary balanced nutrition system based on calorie calculation, preference of beneficial and limiting fat-containing products. The author of the technique of his own weight loss argues that when nutritionally, its recommendations is lost to 0.5 kg of excess weight.
Using the Elena Malysheva diet, within 1-2 months, it is possible without much torture of your body, diverse and tasty feeding, lose weight by 12-18 kg and make your weight close to the perfect. Long dietary diet forms the habit of proper and balanced nutrition. This is a guarantee that unnecessary kilograms will not return.
The express diet allows you to drop out 10 days to 5 kg and more, but more often 1 times a year it is not recommended.
Vegetarians using the E. Malysheva technique will have to replace the protein food of animal origin of vegetable (mushrooms, bean). The need for vitamin B12, iron, an omega-3 amino acid When excluding fish and meat from the diet, it is necessary to fill with pharmacy preparations.
Ideal weight and well-being are provided, if a person:
- it feeds correctly;
- physically active;
- sleight enough;
- does not have bad habits.
The effectiveness of these banal councils E.V. Malysheva demonstrates every time its appearance on television savings in excellent physical form.
Dignity and disadvantages of diet
Elena Malyshev's diet is based on sound arguments of the doctor about his health and competent recommendations of nutrition specialists. Everything is designed to make each resolved calorie benefit the body. The menu designed for the month is embodied in dried and frozen products, packaged by containers and sent to customers. This diet is ready for eating food, it is the main feature of the project "Elena Malysheva Diet".
However, experts note such shortcomings of its power scheme:
- the calorie content of the diet is very low, designed for the minimal motor activity of a person. International health organizations do not recommend calorie diet below 1,200 kcal, and some E. Malysheva menus have an energy value of only 800 kcal per day. If the body lacks energy to provide basic needs, the mechanisms of its savings begin to work, all the processes of life are slowed down. Recovery occurs only after weeks and months to terminate the diet;
- the absence of fats in the diet, which reduces the content of vitamins such as retinol (vitamin A) and tocopherol (vitamin E). Because of this, the appearance deteriorates, the protective functions of the body are reduced;
- the calculation of the diet was made for people of age and a set, similar to the TV presenter. However, it is recommended to all as a sample of healthy eating. An individual approach, taking into account the peculiarities of metabolism, the age and kind of human activity, contraindications for health state - are not taken into account anywhere in the recommendations. Although the author always emphasizes that any diet nutrition - This is stress for the body. It should be applied after agreement with the specialist.
In general, it is possible to criticize the Malyzheva diet only on one principle - a person with medical education is trying to sell "one size on all". It gives a minimal calorie content and nutritional value of food (in the sets of little protein, who wanted to calculate themselves, as far as the norm is 1-1.5 g per 1 kg of weight), which in real conditions "feed" only people at all without moving activity and Disorders of the endocrine system, for food "for all". In principle, the sources of omega-three and omega-six in sufficient quantities or useful for weight loss are saturated fatty acids in adequate doses. Indeed, everything is losing weight on such a diet, but in terms of achieving aesthetic results, such strict restrictions are very and very controversial.
Elena Selivanova, Fitness coachhttp://your-diet.ru/?p\u003d4366.
Malysheva diet review - video
How to lose weight correctly according to Elena Malysheva
Today there are already 10 varieties of Diet E. Malysheva, but all the variations are subject to the same rules of behavior in the period medical nutrition. The TV host itself highlights 7 rules of weight loss.
To lose weight, you need to eat often
During weight loss, it is impossible to allow the body to experience a strong feeling of hunger. This danger signal will force each calorium to turn into fat and postpone about the reserve. The food must be fractional, 4-6 times, eliminating the feeling of hunger.
Mandatory power mode:
- breakfast - 25% of the total day calorieness;
- lunch - 30%;
- dinner - 15%;
- the snacks are 15%.
It is advisable to eat at one time, then high metabolic rate will be supported.
Fresh food intake helps to avoid feelings of hunger and keep well-being during the day
"The secret of losing weight is in one glass"
The amount of food taken in 1 time (200-250 g) should be placed in a glass. Small portions thicken a feeling of hunger and gradually lead to a reduction in the volume of the stomach, which means there will be moderation in food. E. Malysheva was convinced that such a quantity of food is enough to not feel hunger within 3 hours.
"Water is more important to food"
To lose weight, you need to drink 1,5-2 liters of water
We consider calories, we exclude fats
As a specialist in the field of medicine, E. Malysheva sets up for strict control over the diet. To do this, you need to know the energy value of all used products, their composition in proteins, fats, carbohydrates - i.e., the foundations of nutrition.
"I feed you, please eat"
The mood during the period of using the diet plays the last role. E. Malysheva calls on to love his body, respect the processes that occur in it. The Council to chew food for a long time makes it possible to enjoy it taste, it is easier to achieve saturation states, it is better to handle the food saliva and relieve its digestion in the stomach. Twenty times need to chew each piece of food, before swallowing it.
2-3 months - diet application time
During this period, the body is cleaned from slags, a habit of balanced nutrition is produced, the weight of a person approaches ideal and persisted in such about two years.
Diet and Sport
To everyone who regularly visits the gym, it is allowed to increase the calorie content of the diet due to the glass of milk, dinner salad, the pair of apples. One of the snacks must be eaten before training or immediately after it. When applying an express diet, you need to plan training in "carbohydrate" days when the body gets enough energy.
Products helping lose weight
For dietary food, the most useful products are selected:
- meat, eggs, fish, cottage cheese - sources of proteins;
- kashi - provide the need for carbohydrates for a long time;
- vegetables - the gastrointestinal tract is well purified;
- fruits - use during snacks as a source of vitamins and fast carbohydrates.
Chicken fillet has a low fat content of eggs contain essential amino acids Sea fish - source of protein, phosphorus and iodine Cottage cheese - source of protein and calcium oatmeal with fruit and berries - delicious and useful breakfast Buckwheat contains a lot of useful substances and has a low calorie vegetables contain vitamins and fiber fruits can replace the dessert greens rich in folic acid
| Name of food product | The content of g / 100 | Calorie Kkal / 100 |
||
| Belkov | Carbohydrates | Fat | ||
| Meat beef | 18,7 | 0 | 12,6 | 191 |
| Chicken fillet | 20,4 | 0,8 | 8,6 | 161 |
| Turkey | 21 | 0,6 | 12 | 192 |
| River fish (crucian, carp, pike) | 16–18 | 0 | 0,8–3,5 | 83–95 |
| Sea Fish (Mintai, Cod, Heck) | 15,7–17,7 | 0 | 0,5–2,3 | 67–86 |
| Chicken egg | 12,7 | 0,6 | 11 | 153 |
| Omelet | 9.7 | 1,7 | 15,5 | 181 |
| Milk 1% | 2,8 | 4,6 | 1 | 43 |
| Degreased cottage cheese | 18 | 1,8 | 0,6 | 89 |
| Porridge oatmeal | 11,9 | 69,1 | 7,5 | 93 |
| Buckwheat porridge | 4,5 | 27.4 | 1,6 | 137 |
| Pearl porridge | 3.2 | 22.7 | 0,5 | 102 |
| Rice porridge | 1,5 | 17,3 | 0,2 | 79 |
| Beans. | 4,4 | 4,4 | 0 | 36 |
| Green peas | 5,4 | 13,6 | 0,2 | 75 |
| Cook | 0,8 | 6 | 0,3 | 30 |
| Eggplant | 0,6 | 7,5 | 0,1 | 22 |
| Tomatoes | 0,7 | 2.6–4 | 0 | 12–19 |
| Cucumbers | 0,7 | 1,6–3 | 0 | 9–15 |
| Cabbage fresh | 1,9 | 5,7 | 0 | 31 |
| Carrot | 1,3 | 6,3 | 0,1 | 29 |
| Beet | 1,7 | 10,5 | 0 | 46 |
| Boiled potatoes | 2 | 16,5 | 0.3 | 80 |
| Green (onions, sorrel, spinach) | 1,4–2.5 | 2,6–5,5 | 0 | 21–29 |
| Oranges, Mandarins | 0,9 | 8,8 | 0 | 39 |
| Apples | 0,5 | 11 | 0 | 48 |
| Yagoda | 0,4–1,5 | 8–11 | 0 | 40–50 |
| Dried fruits | 2,5–3 | 65–70 | 0 | 262–275 |
| Rye bread | 4,7 | 49,5 | 0,6 | 210 |
| Wheat bread | 7,4 | 5.3 | 2,2 | 246 |
Table: Approximate menu Master Diete Elena Malysheva for a week
| Reception of food | Menu (Number of products in grams) | Calorie (kcal) |
| 1st day | ||
| Breakfast: 8:00 |
| 276–300 |
| 2nd breakfast 11:00 | 2 fruit: 220-250 g | 120–150 |
| Dinner 13:00 |
| 400 |
| Afternoon person 16:00 |
| 150 |
| Dinner 19:00 |
| 300 |
| 2 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast | Baked apple | 120–150 |
| Dinner |
| 400 |
| Afternoon person | Baked apple | 150 |
| Dinner |
| 300 |
| 3 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast | 2 fruit: orange and apple | 120–150 |
| Dinner |
| 400 |
| Afternoon person |
| 150 |
| Dinner |
| 250–300 |
| 4 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast |
| 120–150 |
| Dinner |
| 400 |
| Afternoon person |
| 150 |
| Dinner |
| 250–300 |
| 5 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast |
| 120–150 |
| Dinner |
| 400 |
| Afternoon person |
| 150 |
| Dinner |
| 250–300 |
| 6 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast |
| 120–150 |
| Dinner |
| 400 |
| Afternoon person |
| 150 |
| Dinner |
| 250–300 |
| 7 day | ||
| Breakfast: |
| 290–300 |
| 2nd breakfast | Apple, Orange | 120–150 |
| Dinner |
| 400 |
| Afternoon person |
| 150 |
| Dinner |
| 250–300 |
Variations Menu
- porridge (pearl, buckwheat, oatmeal, Hercules flakes);
- omelet;
- boiled egg;
- milk.
Lunch:
- 2 fruit;
- cheese casserole;
- boiled potatoes with salad;
- the vinaigrette;
- vegetable stew.
- vegetable, beans or pea soup;
- boiled chicken;
- fish or beef;
- meat or fish cutlets, meatballs;
- stew vegetables on the side dish.
- cottage cheese;
- cottage cheese casserole;
- vegetable salad;
- walnuts;
- the fruit.
- vegetable stew;
- curd dishes;
- boiled egg;
- boiled fish.
Express diet "Minus 5 kg in 10 days" - Buch
The diet is based on protein-carbohydrate alternation (bus): For 10 days, these days are alternate with the use of only protein and only carbohydrate food.
The mode of "protein" days
It is necessary to adhere to the rules:
- after sleeping an empty stomach drink 250 ml of water;
- during the first reception of food, eat an egg with a salad of green vegetables;
- for the remaining 4 receptions to boil 800 g of chicken (pour the chicken with water, boil, merge the broth, then boil in new water);
- there is a boiled chicken portions of 200 g without salt and bread;
- be sure to drink water: up to 10 glasses per day.
The mode of "carbohydrate" days
- on the first day, the brush salad is used: 300 g 5 times a day;
- other days are used 1.5 kg of any vegetables, except potatoes: raw, stew, boiled. Do not squeeze and not squeeze with spices.
Kilograms in this case are lost due to the purification of the intestine from the slags of carbohydrate food and exemption from excess water with a volatile diet. On the processing of a large number of proteins, the body draws energy from fat stocks - weight decreases pretty quickly.
Recipes of home dietary dishes
Dishes prepared on these recipes can be used during protein-carbohydrate alternation.
Salad "Brush"
Ingredients:
- cabbage - 500 g;
- svetokla - 500 g;
- carrot - 500 g;
- lemon half juice.
All vegetables are choking, mix, pressing them with their hands, sprinkle with lemon juice.
Product yield - 1.5 kg. Daily norm caloric content - 530 kcal.
Chicken Bills
Ingredients:
- chicken fillet - 500 g;
- milk - 100 ml;
- white bread, Baton - 50 g;
- sunflower oil - 40 g;
- salt, pepper - to taste.
Cooking method:
- Soak white bread in milk, squeeze.
- Scroll together with meat chicken on a meat grinder.
- Pour into the scrolled mass of milk, salt, add pepper.
- From the minced meat to form the backs and fry them in a pan.
Product yield - 450 g. Caloric content of 1200 kcal.
Baked apples
- apples - 6 pcs. (800 g);
- Cottage cheese - 300 g;
- Raisin - 100 g
Cooking method:
- The middle of the apples are cleaned.
- The cottage cheese is injected with a pinch of sugar and 100 g of rays, the filling is mixed.
- The core of apples is filled with cottage cheese filling.
- Everything is baked in the oven before receiving a ruddy color.
Product yield - 950 g. General calorie - 850-880 kcal. 1 apple caloric content - 140-150 kcal.
Exit diet
The optimal output from the multi-day diet Elena Malysheva - turning it into its own system. For this you need:
- to calculate the calories eaten;
- try not to leave your calculated minimum;
- not to get involved in products that were limited to a diet;
- apply 1 time per week unloading days;
- pay attention to the amount of food eaten.
Observe these rules will be easy, since the diet has already been formed during 2-3 months.
The second option - return to the previous diet, applying a diet from time to time when we need to adjust the weight. In this case, enter forbidden products (sweets, baking, potatoes, fats) must be gradually.
To exit an express diet, it is necessary to alternate protein and carbohydrate food during the day. A week later, you can gradually introduce our usual food into the diet. So that lost kilograms do not return, it is better to stay on the main diet of the Malysheva.
How to reduce belly - video
Side effects
As with any restriction in nutrition, the Malysheva diet has its possible side effects:
- low caloric content leads to a collection of metabolism and rapid weight return after a diet. In boxes with the finished food "Diet Malysheva", the energy value of the daily nutrition for women is 800, and for men - 1200 kcal. This is not enough for the basic level of metabolism;
- insufficient protein content and carbohydrates in the diet leads to loss of muscle mass. After the diet, this loss will be restored already in the form of fatty stocks;
- insufficient food in finished sets for training leads to the need to independently add products. If not to introduce additional calories into the diet, there will be a failure in the work of the internal organs, health problems will begin.
Video: Composition of a box with kids diet
Contraindications
Despite the approval by E. Malysheva, that its system is a sample of balanced nutrition and does not have contraindications, with caution to its use should include people with such problems as:
- gastrointestinal diseases: gastritis, ulcerative disease of the stomach, constipation;
- cholecystitis, hepatitis;
- stones in the kidneys and urinary tract diseases;
- heart failure;
- adolescence, when the level of basic needs of the body is elevated - during this period, it may disrupt the formation of a childbearing function of the body;
- pregnancy and lactation period;
- work associated with great physical efforts.
Overweight is a threat to health. In the fat body, the organs work with a double load, and the heart and joints are especially affected. The harness of the figure largely depends on the supply.
Recently has become very popular diet Elena Malysheva - The famous TV presenter of health program.
The main chip of the power mode is that it does not imply any starvation.
Here we will analyze all the nuances of the system: the rules, the menu for every day, recipes, prohibited products.
You will learn about the nuances and all other components of this diet completely free.
What is the main secret of the dietary program of the Malysheva?
The main secret of the system is that there is no secret here. On the official website, the author of the development offers everyone to pay a certain amount.
But payment is not for the program itself, but for set of finished products for 4 weeks which are delivered to the addressee in the frozen form:
Each portion is packed in a separate container and marked with flowers. For breakfast, dinners, dinners and snacks are different colors. All you need to do is just warm up food.
The same diet itself is known to many, and absolute free healthy nutrition system . You can quite cook all these dishes yourself at home.
The diet includes quite affordable, budget products.
Principles of diet
Do not wait for quick results. The correct program is designed for slow weight loss. Sharp weight loss can significantly harm the body.
The diet suggests 5-6 meals a day, and it means that you do not have to experience hunger.
The system does not have strict rules, the ingredients of dishes can be adjusted under individual features. 
Malysheva recommends adheres to the norm in 1200-1300 calories per day.
The obligatory component of the diet is abundant drinking clean water.
Salt as seasonings in dishes is practically excluded.
All food must be very thoroughly chew - it should be in the habit.
In a 7-day diet, there is one unloading day.
At least 3 times a week it is necessary to pay physical activity (running, swimming, gymnastics, yoga, gym - at your discretion).
The regime needs to be approached with a positive attitude - the psychological aspect is very important. It is impossible permanently
think that you are limiting yourself in something. Refusal of some products should be perceived as right choice, not a ban.
Specialists advise you to take this program not as a diet, but as a healthy way of nutrition and stick it all my life.
What is the cost of diet E. Malysheva?
For many, diet food seems to be sophisticated. Indeed, there are systems where very rare products in our region are included in the diet. But such programs came to us from the West.
Malysheva system is just a mode proper nutrition compiled by domestic nutritionists. No "overseas" and wonder products in it are not.
Many ladies are interested in how much the dietary program is Malysheva.
On the official website for a monthly set of products are asked to pay 14 000 rubles. This is a lot or a little - the question is subjective, it all depends on the income of each.
But if you cook food yourself, the cost of such nutrition costs about 30-40% cheaper. And given the fact that everything is excluded from the diet harmful productswho are often very expensive - even savings come out.
What is allowed, and what is prohibited?
| Allowed without restrictions | Moderately allowed | Prohibited |
| All types of greenery | Potatoes | Butter creamy, margarine |
| Zucchini. | White Meat (Bird, Fish) | Mayonnaise and other similar sauces |
| Eggplant | Dairy products | Bakery |
| Cabbage (all kinds) | Cereals, cereals | Canned products |
| Carrot | Bean | Smoked and sausage products |
| Beet | Eggs | Sickles, Marinada |
| Bulb onions | Orekhi | Semi-finished products |
| Radish | Honey | Sub-products |
| Radish | Fruits | Red meat |
| Green beans | Dried fruits, Tsukati | Jam, jams, candy and other sweets, desserts |
| Mushrooms | Bananas | Sweet carbonated drinks |
| Green peas | Pumpkin | Sugar |
| Corn grains | Yagoda | Ice cream |
| Cucumbers | Vegetable oil | Purchased juices |
| Tomatoes | Bread wholebreaker | Alcoholic beverages |
| Tea, coffee (without sugar) | Cheese low-fat varieties | Snacks |
All food is desirable to cook for a couple, bake in the oven, and with frying use the minimum amount of oil.
You can also prepare portions of the future, package them into food containers and freeze.
Menu for a week
Now we turn directly to the diet itself. Basic scheme - Featuring every 3 hours . Breakfast is required, after it begins counting time until the next snack.
It is impossible to break between meals for more than 3.5 hours. The first days, if it is very difficult, you can cut a little time.
Important! Each portion should not exceed 250-300. This is quite enough to saturate the stomach.
So, the Malysheva diet - the menu for a week (free) in the form of a table:
| Monday | Breakfast: Oatmeal porridge - 150 g, 1 chicken egg (boiled), carrot salad (rub 1 carrot and fill with oil), 1 green apple. Snack: Curd casseled - 150 g, handful of dried fruits with walnuts. Dinner: Boiled chicken breast - 200 g, some rice on the side dish, cabbage salad. Afternoon person: Banana. Dinner: Fish fillet - 150g. Vegetables stew (any) - 100 g, salad of cucumbers and ripe tomatoes. Snack: cup of kefir. |
| Tuesday | Breakfast: Porridge oatmeal on the water - 180-200 g, berries - 100 g. Snack: Fresh beet salad, carrots and cabbage - 250 g, a piece of bread or loaf. Dinner: Cutlet for a pair (150 g), buckwheat or rice on the side dish - 100 g, any freshly prepared vegetable salad. Afternoon person: Cottage cheese (can be with berries) - 125 g, 1 apple. Dinner: Boiled chicken breast - 150 g., Fig - 70 g., Cucumber. Snack: A glass of fresh juice. |
| Wednesday | Breakfast: Porridge rice or millet - 200 g, any fruit. Snack: handful of low-fat nuts, apple or other fruit. Dinner: pea mashed potatoes - 100 g, fish fillet - 150 g, vegetable salad. Afternoon person: yogurt, handful of berries. Dinner: Boiled red beans - 150 g, vegetable salad. Snack: Glass of ripper or kefir. |
| Thursday | Breakfast: Rice boiled salted - 100., Salad of apple and carrots, tired by oil - 100 g. Snack: yogurt, handful of nuts. Dinner: Chicken stewed with vegetables - 250 g, tomato salad and cucumbers. Afternoon person: Banana or other not very calorie fruit. Dinner: Boiled chicken breast - 200 g. Salad from any fresh vegetables - 100 g. Snack: Degreased cottage cheese - 150 g. |
| Friday | Breakfast: Oatmeal porridge on water with dried fruits - 200 g, a glass of fresh juice. Snack: Cottage cheese - 150 g, 1 middle apple. Dinner: Fish cooked for a pair (any) - 200 g, stew vegetables - 100 g Afternoon person: Banana. Dinner: Buckwheat - 100 g, chicken meat - 150 g, vegetable salad. Snack: cup of kefir. |
| Saturday | Breakfast: Simple porridge rice - 200 g, cottage cheese - 100 g. Snack: cup of kefir, 1 apple. Dinner: Vegetable soup - 250 g, Fresh salad - 100 g. Afternoon person: Handwood of nuts and dried fruits. Dinner: Rice stewed with meat - 220 g., Salad of vegetables. Snack: cup of kefir. |
| Sunday | it fasting day , it must be supported. It is allowed to eat fresh rice with small portions and drink fresh juices in small quantities. |
It was basic menuYou can diversify it a little at your discretion with your own recipes: replace stewed or boiled meat with broths, and on the snacks to make sandwiches from loaf and low-fat cheese.
It is possible to boil the barley, wheat barbecue, corn grains, lentils.
Any teas are allowed from drinks, a moderate amount of coffee, herbal infusions, rosehips, compotes. The main thing is that all drinks are cooked without sugar.
Elena Malysheva diet for weight loss: reviews
The nutrition system from the doctor of medical sciences and part-time popular TV presenter is really very effective.
Already hundreds of people were convinced of its performance:
Catherine: After giving birth, it could not reset the extra 8 kg. I tried different diets, but they were all exacerbated. Little child, sleepless nights, so nerves not to hell, and here also hunger strikes, no, it's not for me. Malysheva diet immediately liked, there is no hunger strike. Yes, much is impossible, but I was constantly a full. For the month dropped 3 kg. I hold on the diet calmly. I hope, gradually go all too much.
Tatyana Balashev: For me, this is the best diet, easy, does not harm health. Lose weight by 2 sizes. There is no hunger, in the body lightness, energy has become greater. It is not even a diet, but the way of food. I go to the gym 4 days a week, it also played a role.
Lyudmila: Malysheva, of course, well done. Makes money on the fact that it is already known for a long time. Read books O. healthy nutrition, there you will find this, allegedly, super diet. For many years I eat right and I do not know the problems of excess weight.
Rozaly.: Stretched a couple of weeks, the result was minus 2 kg. But I can not yet without some products, beef, for example, or smoked fish. I decided not to restrict it so strictly.
Elena, Young Mom: This is the only diet that came up. The head was spinning from others, it was dark in the eyes. After childbirth spread almost 10 kg. Fearing on the Malyshev system, for 3 months I dropped 8 kg, I did not do sports, once. The diet is light, I'm already accustomed to such a nutrition.
In contact with
Odnoklassniki.
