Elena Malysheva is known not only as a popular television program host, but also as the originator of one of the most effective dietary schemes. Slimming by Malysheva allows you to get rid of at least ten extra pounds without any harm to the body. The Diet of Elena Malysheva is very versatile.
Dietary menu, taking into account the recommendations of the doctor, you can make for a whole month, thereby saving yourself from frequent adjustments to the usual diet.
How it works
This version of weight loss can successfully replace any existing diet. The essence of the method lies in the use of extremely healthy products that are at hand and affordable for anyone who wants to lose weight.
You do not need to exhaust the body with an emergency starvation, remove many familiar dishes from the menu. It is enough to turn good nutrition into a lifestyle. Properly composed diet will improve health and maintain optimal weight throughout life.
According to the doctor, such a diet can get rid of many chronic diseases: reduce the manifestations of diabetes, cure cardiovascular diseases, atherosclerosis.
The essence of the method
To feel the first stable results, you need to eat at Malysheva at least for 3-4 months. During this period, will have time to form and get stronger, a new food habit. And as a nice bonus, the person will receive a weight loss. And the departed kilograms will not return back. After all, they were not lost as a result of starvation, but as a result of adjusting the diet.
Before starting to lose weight, it is recommended to independently calculate the daily calorie and sketch a menu for the week. If successful, the list of dishes you can expand and paint the diet for a month. There is nothing complicated about it. You just need to alternate between healthy and fairly easy to prepare dishes that have already been used during the first week.
Irreplaceable assistants in this business: kitchen and ordinary scales for weight control, as well as a table reflecting the caloric content of popular foods.
- The diet includes foods containing a small amount of calories. The daily calorie is determined by the current weight, height and age. According to Malysheva, for women it is about 1,200 kilocalories.
- It is necessary to monitor the fullness of the stomach. This organ of the digestive system quickly stretches when overeating, which subsequently requires the use of large portions of food to saturate. It is necessary to reduce the volume of servings to 200-250 grams, so that the stomach decreases.
- Hunger should be avoided. This condition indicates stress for the body. The body switches to emergency fat burning. And after the diet is complete, overeating and return of the already lost weight occur. With repeated fasting, the body simply does not want to part with its reserves and saves energy by any available means. For example, through the slowdown of all metabolic processes. It is recommended to eat more often (once every 2-3 hours), but in small portions so that the feeling of fullness is always present.
The daily menu includes:
- lean meat, such as turkey or chicken breasts;
- fish, preferably cod;
- plenty of fruits and fresh vegetables;
- sure boiled eggs;
- oatmeal cooked in water with minimal salt addition;
- low-fat dairy products;
- any seafood – sources of rare micronutrients.
The prohibition and restrictions are:
- salt, the smaller it is, the better for the body;
- chocolate, homemade cakes, muffins, sweets;
- smoked products and sausages;
- alcoholic and carbonated drinks;
- canned food and pate;
- fatty foods and products (lamb, pork, whole milk, salmon);
- semolina and buckwheat, white rice (the doctor considers them too high in calories, so they are limited to the extent possible);
- white bread and pasta;
- potatoes, carrots and beets – they need to be limited.
Especially popular are ready-made food sets for four weeks. There are several options designed for men and women:
- with rice to maintain weight (16 700 p.);
- with rice for weight loss (14,500 r. for women, 16,700 r. for men);
- with buckwheat to maintain weight (16 700 p. and 17 300 p.);
- with buckwheat for weight loss (14,500 p. and 16,700 p.);
- for fitness (17 300 r.)
They can be ordered on the official website of the doctor.
Catering for a month
Diversify the diet is quite simple, because there is a huge amount of healthy dishes. Which are quick and easy to prepare.
For breakfast you can cook:
- broccoli and two egg omelet;
- 150 g of buckwheat porridge with the addition of 30-50 g of raisins;
- squash puree (up to 200 g) and oatmeal;
- boiled chicken fillet (80-100 g) and green peas;
- two egg omelet with the addition of bell pepper, green apple;
- oatmeal with the addition of berries or dried fruits;
- cabbage salad with apple and brown rice.
For a second breakfast will do:
- boiled egg;
- 100 g low-fat cottage cheese and half of pomegranate fruit;
- cottage cheese salad with pepper, tomato and greens;
- Greek salad and two loaves;
- one grapefruit;
- low-fat cheese, whole grain breads and bell peppers;
- cottage cheese casserole with the addition of dried apricots or prunes.
Lunch can be formed:
- from chicken broth, cauliflower, cucumber and tomato soup;
- from dark rice with the addition of dried fruits (it is better to cook in a slow cooker);
- cauliflower, broccoli and stewed turkey;
- stewed cabbage with peppers and steamed fish (100-150 g);
- Chicken zraz (2-3 pieces) and squash caviar;
- from vegetable salad (tomatoes, peppers, parsley) and stewed chicken meat;
- from boiled beef and cabbage salad.
Snack at lunch can be done by eating:
- half a pomegranate;
- 50 grams of nuts;
- 50 g of dried fruit and a glass of kefir;
- one orange;
- 200 g low-fat cottage cheese;
- 100 ml of natural yogurt;
- one apple.
Dinner is better with one of the following options:
- two chicken rolls and cauliflower puree;
- stewed cabbage with mushrooms;
- broccoli and two fish bits;
- cottage cheese casserole and a glass of kefir;
- green beans in stew and boiled chicken without skin;
- cod, steamed;
- baked apple, a glass of kefir and stewed cabbage.
One day a week can be spent on unloading the psyche. It is allowed to treat yourself to something tasty, but without overeating.