Health we are losing weight together. Elena Malysheva's diet - free menu options

To be slim, you need to follow two rules: DO NOT FAST and COUNT CALORIES.
Calorie counting is very simple: they are written on all packages. You just need to remember that 1200 calories is the minimum for the body, but at the same time you will lose weight. Meals should be fractional, that is, you need to eat in small portions, but often. You need to say to yourself: “I love myself, and I feed myself, please eat,” says Elena Malysheva.
So, you decided to lose weight according to the Elena Malysheva program. What rules need to be followed?
Rule 1: Before each meal, drink 1 glass of plain water for 5-30 minutes.
The fact is that the body does not determine the amount of calories that you consumed in the first 5 minutes, and therefore does not know how much more to consume in the next 30. If you started with fatty foods, you will certainly reach a sweet fatty dessert and eat a lot ...
And water - does not contain calories, fills the stomach and accelerates the onset of a feeling of fullness.
Rule 2: Eliminate all foods that contain fat
Vegetable and butter, pates, liver sausages, sausages, smoked sausages, offal (kidney, liver, heart), fatty meats (lamb, pork), fatty fish - (salmon, halibut), fatty cheese (more than 40% fat ).
Rule 3: Try to eliminate all foods high in carbohydrates from your diet
1. Confectionery - cookies, pies, rich bread, cakes
2. Sweets - sweets, chocolate, honey, jam
3. Liquid dairy products with sugar: yoghurts, sweet curds
4. Rice, buckwheat, semolina
5. Potatoes, potato chips
6. Lemonades, sugary carbonated drinks
You can eat:
Vegetables, fruits, green salads, low-fat cottage cheese, low-fat meats and poultry (lean beef, chicken breasts), low-fat fish (mountain trout, cod), canned fish in their own juice.
Meals of Elena Malysheva:
“In the morning at 8 o'clock I pour boiling water over the oatmeal, not boil it. I add grated apple or wild berries there. I can also eat yogurt or cottage cheese in the morning.
Next main meal I have a plan at 12 o'clock. For lunch, the body needs protein - meat, fish, chicken with any green vegetables.
For dinner vegetable salad is suitable. You can fill it with kefir. Dinner should be no later than 19-00. In between meals, I have a fruit snack. "
Slimming Products List:
Foods that can be consumed without restriction
cabbage (all types)
cucumbers
leaf lettuce
greens
tomatoes
pepper
zucchini
eggplant
beet
carrot
green beans
radish, radish, turnip
green peas (young)
spinach, sorrel
mushrooms
Foods to Eat in Moderation
lean meat, poultry (preferably for lunch)
lean fish (2-3 times a week)
milk and fermented milk products (low-fat, 1-1.5%)
cheeses less than 30% fat (3 times a week in the 1st half of the day)
cottage cheese less than 5% fat
potatoes (optimally baked - 1-2 times a week)
mature legumes (peas, beans, lentils)
cereals (1 serving per day)
pasta (no more than 2 times a week at 1 pm, with a vegetable side dish)
bread and bakery products (from wholemeal flour, with bran)
fruit (no more than 2 servings per day)
eggs (3-4 eggs per week)
honey (3 teaspoons a day until 17:00)
walnuts, hazelnuts
Products to be excluded or limited as much as possible
butter
vegetable oil (no more than 1 tablespoon per day!)
Salo
sour cream, cream
cheeses over 30% fat
cottage cheese more than 5% fat
mayonnaise, margarine
fatty meat, smoked meats
sausages
offal
bird skin
canned meat, fish and vegetable in oil
cashews, peanuts,
seeds
sugar
preserves, jams
sweets, chocolate
pastries, cakes and other pastries
biscuits, pastry products
ice cream
sweet carbonated drinks
alcoholic drinks
Nothing new for me, but it may come in handy for someone)))

Malysheva is a renowned nutritionist and doctor. She is the author of a special dietary regimen called Elena Malysheva's diet... This is an effective weight loss method that needs to be followed for two to three months. The result is very reliable. In addition, it does not overload the body, does not harm it, but, on the contrary, improves well-being and heals.

What is the essence of Elena Malysheva's diet?

Personal diet is based on minimizing the consumption of foods rich in proteins, especially animal origin, as well as table salt. The list of prohibited foods also includes potatoes, flour products, sugar, baked and sweet pastries, carrots, rice groats, alcohol, beets. Also, an important part of the diet is a psychological attitude: you need to explain to yourself that the diet is designed to help you, benefit, restore harmony and beauty.

The diet of Elena Malysheva is based on the following principles

• Starvation should not be allowed, otherwise the body, at the slightest opportunity, begins to accumulate fats in its pantry in case of the next hunger test.
• Five small meals a day is the best choice for weight loss. This will help control your appetite. So we give the body a signal that there will be no shortage of food, protecting from hunger stress, fostering moderation in food.
• The amount of energy consumed from food per day is appropriate for gender, age, personal lifestyle, and physical activity. In general, a woman who is not fond of sports needs 1200 calories per day to lose weight.
• Set yourself up for a good assimilation of incoming food.
• It is necessary to teach yourself how to thoroughly chew the incoming food. This helps normal digestion, the breakdown of carbohydrates in the mouth, which minimizes the risk of converting them into fats.

Ready-made sets of products

The author's weight loss system consists of ready-made dinners, lunches and breakfasts, which only need to be warmed up before use, which is convenient for busy people. Let's consider in more detail a set of ready-made meals, which includes:

• early breakfast - muesli or cereals;
• second breakfast - any fruit;
• lunch - a low-calorie frozen dish (you need to warm it up in the microwave), it should be supplemented with a fresh salad;
• afternoon tea - a cereal bar or dried fruit;
• dinner is a relatively high-calorie frozen dish, which is also complemented by a salad of vegetables.

What's included

The calorie content of the products in the system is precisely calculated: each portion corresponds to 1 meal and is placed in a separate package. Each tray has a designated cooking method and the daily ration is color-coded to help you find the food you want. The composition of the diet of Elena Malysheva by day is collected in four packages of different colors:

• green is breakfast;
• yellow is lunch;
• blue is an afternoon snack;
• red is dinner.

Part of the food has a dry appearance and before eating it must be steamed by pouring hot water (about 90 degrees). Other food from the Malysheva system is frozen, so first it needs to be defrosted, and then heated in a microwave oven. The weekly menu includes:

1. Breakfasts, the calorie content of which is approximately 300 kcal. The following options are offered: muesli with 4 cereals, oatmeal porridge with berries, muesli with seeds / candied fruits, fruit and cereal bar with cranberries and cherries, buckwheat / rice / wheat porridge with raisins, other additives, steam omelette with cauliflower or broccoli, etc.
2. Lunches with calories up to 150 kcal. They are represented by champignons with potatoes with sauce, turkey meat with cauliflower / broccoli, saury fillet with mashed potatoes, chum salmon and steamed rice, buckwheat porridge with mushrooms and onions, meatballs, meatballs with mushroom sauce, chicken breast with boiled rice, etc.
3. Desserts about 300 kcal. The menu for the week includes the following afternoon snack options: fruit and nut bar, a mixture of dried fruits and nuts, blueberry / lingonberry soufflé, kozinaki with dried apricots and sesame seeds.
4. Dinners, the calorie content of which is about 100 kcal. Proper nutrition according to Malysheva includes boiled chicken breast with buckwheat porridge, soup with noodles and low-fat chicken, green / pumpkin cream soup with bread crumbs, fish and rice meatballs, bell peppers stuffed with vegetables, cabbage stewed with mushrooms, vegetable pilaf.

Set price

The standard set of products from the weight loss system is designed for 28 days and does not require a long preparation. At the same time, you can even make a purchase online by ordering goods on the website with delivery to St. Petersburg or Moscow. Buying a set by mail and getting home delivery is a great option for shoppers who are pressed for time or unable to leave the house due to being overweight.

The price of a weight loss kit may vary, depending on the system chosen: there are several program options on sale designed for men, women, people with chronic diseases, etc. The average cost of food is 12,000 rubles. The proposed diet is designed for 4 weeks, and 4 sets of food are intended for fasting days (minimum amount of light food).

Elena Malysheva's diet for weight loss at home

The food system includes common foods that can be prepared at home using common, readily available foods. In fact, Malysheva's diet for a week is not a classic version of a weight loss system, but a set of products that provide overweight people with all the necessary substances with a moderate calorie diet. An important rule during weight loss is adherence to the diet. If necessary, you can add vegetables, mushrooms, spices, vegetable broths, kefir with a low fat content to the menu, etc.

Elena Malysheva's diet menu for a week

There is a menu developed by a specialist. The total calorie content of products per day does not exceed 1200 kcal.

The menu is divided into five meals:

• first breakfast at about eight in the morning,
• the second at 10 am,
• lunch between 12 and 13 o'clock,
• afternoon snack at 16-17 o'clock,
• dinner no later than 19 hours.

First day

• one boiled egg, 200 g of buckwheat porridge, 100 g of vegetable salad, one apple;
• cottage cheese casserole 120 g, 4 dried fruits, a spoonful of low-fat sour cream, tea;
• 200 g of boiled vegetables, 120 g of steamed beef soufflé, a glass of rosehip broth;
• grapefruit;
• baked apple, 200 g of stewed zucchini and cabbage.

Second day

• 200 g oatmeal porridge with a spoonful of freshly frozen berries, a glass of low-fat yogurt;
• 200 g of vegetable salad, rye-bran bread in the amount of two pieces;
• cabbage-tomato salad 100 g, pilaf 220 g, a glass of rosehip broth;
• 100 g low-fat cottage cheese, 125 g biokefir;
• 150 g steamed cod soufflé, 200 g boiled vegetables.

Third day

• steamed omelet, vegetable salad 100 grams;
• Apple;
• 150 g of vegetable soup, 100 grams of boiled chicken fillet, 100 g of boiled green beans;
• stewed cabbage with an apple 200 g;
• 150 g low-fat cottage cheese.

Fourth day

• 50 g of boiled beef, 100 grams of vegetables, 2 rye bread;
• 150 gr vinaigrette, 2 bran loaves;
• 100 g of boiled fish, 150 g of stewed vegetables, a glass of rosehip broth;
• 30 walnuts, green apple;
• 200 grams of carrot and curd casserole with a spoonful of low-fat sour cream.

The fifth day

• 100 g of oatmeal porridge with 30 grams of dried fruits;
• 200 g vegetable puree;
• 100 g of boiled fish, 200 grams of stewed vegetables, rosehip decoction, one glass;
• 170 g of vegetable pilaf;
• 100 grams of low-fat cottage cheese.

Sixth day

• 30 grams of hard cheese, one boiled egg, 50 g of green peas;
• one baked potato, 100 grams of vegetable salad;
• 150 grams of pea soup, 100 grams of boiled chicken, 150 grams of stewed vegetables, two bran loaves;
• 200 grams of vegetable salad;
• 250 g of baked vegetables, 50 grams of low-fat cottage cheese.

Seventh day

• 200 g of pearl barley porridge, 50 g of stewed carrots with an apple;
• Orange;
• 200 g of stewed cabbage with beef, green apple;
• 100 g low-fat cottage cheese and herbs;
• 150 g of fish soufflé, 150 g of boiled green beans.

Nutrition principle

The menu for a week or longer assumes the use of no more than 1200 kcal per day. Since the average daily caloric intake of a woman is 1400-1800 kcal, weight loss occurs due to a calorie deficit. Key principles of losing weight:

1. You can't lose weight quickly. Healthy weight loss involves the processing of adipose tissue exclusively. This process is relatively slow: no more than 150 g of fat is burned per day, so the result of a week of dieting will be modest - a plumb line of about 0.5 kg. Despite the low rate of weight loss with the help of the Malysheva system, it gives a more stable and safe result for health. The minimum period during which such a diet must be observed is 3 months.
2. Allowing for normal weight. Before you start, you need to soberly assess the state of your own body. Many women, whose weight is within the normal range, begin to lose weight, although they do not need it.
3. Taking into account individual characteristics. Before starting a diet - a menu for a week or longer, you need to find out the nature of excess weight and determine how much body weight exceeds the norm. In some cases, refusing junk food does not help to lose weight, since the cause of obesity lies in diseases - metabolic disorders, endocrine system disorders, etc.
4. Correction of the menu. Fatty, fried, salty foods are reduced or completely excluded from the diet. Vegetable fats can be consumed in a minimum amount.
5. Establishing eating habits. A diet for a week or more assumes that the person will get used to a balanced, healthy menu and will stick to it after completing the course. This is important for maintaining and improving your weight loss results.

Advantages and disadvantages

This weight loss system has earned the love of many Russians. The pros and cons of the Malysheva diet for a week or a month are unequal. The advantage of the author's nutritional system is its benefits for the body. Such a mode of food intake and a balanced diet do not put stress on the digestive system and other human organs. The advantages of the diet include, in addition, the absence of the need to count calories: the daily menu is clearly scheduled.

The negative factor of this method of losing weight is the relative uniformity of the diet, but such a set of products was not chosen by chance - all food has a beneficial effect on the functioning of the intestines. The disadvantage of a diet is that excess weight goes away slowly, unlike other more strict nutritional systems. Nevertheless, having managed to lose a few pounds according to the Malysheva system, you probably will no longer see them on your body if you stick to the basics of a healthy diet.

Slimming recipes

The diet can be followed for a week or as long as you want, but it is better to make such a diet a habit and follow it constantly. With the help of Elena's technique, it will turn out to lose weight forever and without harm to health. Since each organism is different, the time to achieve the result varies, however, adhering to the dietary rules, you will definitely get the expected results. Weight loss recipes are simple and do not require significant time investment.

1. Prepare 0.7 kg fresh fillet, 1 egg, spices, 0.3 cauliflower, dill.
2. Grind the meat and boiled cabbage with a blender until smooth.
3. Combine the mass with an egg, finely chopped herbs, spices.
4. Mix the mixture thoroughly, form cutlets out of it and steam them.

1. You will need 1 onion, 6 ripe tomatoes, chicken broth (1 L), bell pepper, spices, sour cream, buckwheat (150 g) and herbs.
2. Chopped onions must be steamed in olive oil, the tomatoes must be baked in the oven for 15 minutes.
3. Peel the tomatoes, grind with a blender together with an onion, dilute the mixture with chicken broth.
4. In the resulting mass, you need to shift the separately boiled buckwheat and pieces of stewed pepper.
5. It is better to serve the dish with a spoonful of sour cream and fresh herbs.

1. Prepare in advance the onion, 3 tomatoes, chicken breast, 100 g of buckwheat, herbs, bell peppers.
2. Saute the diced onion for a couple of minutes.
3. Peel the tomatoes by sprinkling with boiling water, then mash the pulp with a fork and transfer the mixture to the onion in the pan. Simmer the ingredients for 7 minutes, stirring with a spoon.
4. Boil the meat in a liter of water. Add another glass of water to the resulting broth and boil buckwheat in this liquid.
5. Cut the chicken, send it to the soup along with the frying.
6. Last in the dish according to Elena Malysheva's recipe, add finely chopped peppers and herbs.

1. Take 2 chicken breasts, a can of pineapple, soy sauce, spices.
2. Boil the meat, do not drain the broth - it will be needed.
3. Cut the pineapples into cubes.
4. Mix the chicken with 2 tbsp. l. soy sauce and pepper.
5. Put the marinated fillet in a mold, pour in the broth and cook in the oven for half an hour at 180 degrees.
6. Pour 2 tbsp into the pan. l. broth and pineapple juice from the jar. Boil the liquid, then add 1 tbsp. l. starch and mix thoroughly. Add pineapple slices at the end.
7. Eat chicken with pineapple sauce 1-2 times a week during Elena Malysheva's diet.

Elena Malysheva's diet is this

Video from the program "Living Healthy"

In the video presented, Elena Malysheva examines such a method of weight loss as fasting. Those who have tried such a diet share the results and impressions.

An intense lifestyle is one of the common reasons for the overweight of modern girls. Study, work and personal life consume as much time as possible. As a result, you have to have a snack "on the run", and there is simply no question of the diet and preparation of healthy, correct dishes. In most cases, no one can solve this problem for you. But there are also exceptions. The popular TV presenter and doctor Elena Malysheva not only gives instructions for losing weight, but is also ready to organize your diet. It won't be free, but no hassle. About the features and cost of this weight loss program, as well as how effective the diet of Elena Malysheva is for losing weight at home - in our material.

The name of Elena Malysheva has been heard since the 90s. It was then that the therapist appeared on television as the host of medical programs. She is a certified specialist, doctor of medical sciences, has a professorship. Despite the fact that fame came to Elena Malysheva almost 20 years ago, her name is still on hearing. And in many respects, it was the author's method of weight loss, presented in 2011, that brought her popularity.

In her projects, Elena Malysheva paid a lot of attention to the topic of a healthy diet and weight correction. As a result, they began to use her name, to cheat. Miracle weight loss products were launched into the masses, which the TV presenter herself allegedly recommended. To suppress the facts of fraud, the professor has combined all her knowledge, experience and best practices in the field of weight correction under her own official brand "Diet of Elena Malysheva".

Old truths of harmony in a new way

Elena Malysheva's methodology does not open up new horizons in the problem of fighting overweight. The essence of the diet is different. It accumulates and structures well-known dietary recommendations. And losing weight is invited not to waste time at the stove, but to buy ready-made sets with diet food. That is why Dr. Malysheva is often criticized and reproached that her diet is nothing more than a successful marketing move.

One way or another, the scheme proposed by Professor Malysheva works. This is evidenced by the reviews on thematic forums and the success stories of girls who, “on Malysheva”, turned from donuts into bright curvy young ladies.

Malysheva's method provides for a long diet, but the effect lasts for years. The minimum diet lasts a month.

Malysheva's diet negates light carbohydrate foods: bread, fats, butter, sugar, fast food. The menu will contain only slow, "good" carbohydrates - whole grains, cereals. But this nutrition program is satisfying and will delight even with sweets. Also allowed are vegetables, dairy products, lean fish and meat, soups, mushrooms. Rice is often found in dishes, but unpolished is better.

How much can you reset? As much as needs. The results of Elena Malysheva's diet, according to reviews, directly depend on the initial data and the duration of the correction course. For example, losing weight with the initial data of 67 kg in three months is quite realistic to say goodbye to ballast of 9-10 kilos. But with a weight of 120 kg, up to 45 kg can go per quarter.

6 rules for an ideal waist according to the Malysheva method

The basic principle of this diet: to lose weight without suffering and hunger, while enjoying food. To achieve this, food according to Malysheva provides for the observance of a number of rules.

1. Eat to lose weight... The author of the method assures: hunger is not an assistant in weight loss. On the contrary, in order to tidy up the waist, you need to eat well. And there shouldn't even be three meals. You need to eat at least four times a day, and you can eat up to six times. The fact is that the body spends energy on processing food. Therefore, eating frequent meals helps burn calories. In addition, taking short breaks between meals, you prevent the body from getting hungry: you cannot work up a brutal appetite in a couple of hours. As a result, there is no problem of overeating. Also, due to the variety of tastes, a feeling of satiety and satisfaction is formed. Dr. Malysheva believes that you need to lose weight well and happily, therefore, it is forbidden to skip the recommended meals.
2. One serving - one glass... Elena Malysheva insists that you can eat no more than a glass of food at a time. So, a single serving for a woman is 200-250 g, and for a man - no more than 300 g. If you eat more, you stretch your stomach. The larger its volume, the more difficult it is to “feed” it. And the extra food is immediately "fixed" on the sides.
3. Drinking is more important than food... It is the liquid that helps to normalize weight, creating a favorable environment for the corresponding biochemical processes. In addition, drinking plenty of fluids is the prevention of constipation. And you need to drink a lot. From two liters of clean non-carbonated water per day. It is just plain water, because tea, coffee and other drinks contribute to dehydration of the body.
4. Farewell to salt... Malysheva's diet suggests a significant reduction in the amount of this seasoning on the menu. Ideally, you can basically refuse salty. As a result, excess water and swelling go away. And the new fluid is not retained by ballast in the body.
5. Avoiding fat. It's about animal fats. Malysheva's diet is maximally free from such products. This allows you to reduce the calorie content of your meals. As a result, the body uses its internal fat reserves in search of energy sources, and you lose weight.
6. Glucose for the brain... This diet has a place for desserts. Professor Malysheva believes that it is impossible to leave the brain without sugar, glucose. Firstly, it inhibits the work of nerve cells, and secondly, the body reacts to a lack of cerebral nutrition with an increase in appetite.

A prerequisite for the Malysheva method: the practice of unloading. Once a week, the TV presenter advises to sit on rice or buckwheat. Plus - plenty of drink. An hour after each meal, you need to drink a glass of pure non-carbonated water.

About calories, chewing and sports

Elena Malysheva also insists that you need to count calories. The menu for every day and the recipes for the diet of Elena Malysheva are specially compiled so that losing weight ladies consume no more than 800 kcal per day, and representatives of the stronger sex - 1000 kcal. To maintain weight, the norm is 1200-1400 kcal. If you keep within such a framework, that is, you can even after 18:00.

In addition, Elena Malysheva recommends enjoying food, chewing every spoon well and slowly. A minimum of 18 jaw movements are required to properly process 20-30 g of food. So the feeling of fullness comes faster, and the digestive system does not experience unnecessary stress.

Elena Malysheva advises not to forget about physical activity, but not over and over. The fact is that a person's weight is 80% dependent on nutrition. And only the remaining 20% ​​are determined by sports. So, you don't need to take the crosses in the morning, but at least every other day you need to practice brisk walking and fitness.

The price of Malysheva's set and what is included there

How much a ready-made Malyshev's menu costs depends on the gender of the losing weight and the characteristics of the problem. So, two boxes of food from Malysheva's diet for a month will cost 14,500 rubles. for women and 16,700 rubles. for men. This is the standard weight loss kit. If your task is to keep the result, then you need to pay 16,700 rubles for special rations. There are also separate treatment programs with different prices.

After you have passed the test for extra pounds on the official website of the Elena Malysheva diet and placed an order, you need to wait for the courier. He will deliver two boxes of frozen food to the customer.

The boxes have ready meals for 24 days. Four more days will be unloading. All products of Malysheva's set are packaged in separate sealed trays. In order not to get confused, breakfasts, lunches, desserts and dinners are in containers of different colors.

They are stored in the freezer and defrost as needed, reheated in the microwave or brought to readiness with boiling water. Such rations are convenient to take both to work and on the road. But according to some reviews, the taste of Professor Malysheva's dishes is still very specific ...

The principle of creating a daily diet

But what if there are only four trays per day? The fact is that Malysheva's diet involves snacks at your discretion. True, the list of acceptable products is small here. Let's take a look at the notorious boxes to understand how the menu for the week of Elena Malysheva's diet is formed.

Malysheva's diet recipes are easy to repeat at home. By the way, preparing diet meals yourself, most likely, will not be so expensive in terms of money. But on the other hand, money is motivation! Having paid 15-17 thousand rubles, it will be simply stupid and wasteful to deviate from the diet. So, you literally have to lose weight. In addition, in the ready-made kits, the amount of salt, sugar, pepper and fat is already adjusted.

Free example of a weekly Malysheva diet menu

But the cost of the program of Dr. Malysheva, of course, is not within the reach of every family budget. Moreover, if in one month the desired result was not achieved, and you need to continue a special diet. Then you have to learn how to independently form an approximate menu for each week. To do this, take into account the general recommendations of the method and "peep" examples of dishes on the diet site. Below is an example of how you can make a menu for a week of the Malysheva diet for free, on your own.

Monday

• Snack - 10:30 A glass of yogurt.
• Lunch - 13:00. Turkey stewed in vegetable oil with carrots, broccoli and cauliflower.
• Dessert - 15:30 Dried apricots, grapes, apple with almonds and hazelnuts.
• Dinner - 18:00. Borscht with beef.
• Reinforcement - 20:30... Cucumber and tomato salad with lemon juice.

Tuesday

• Breakfast - 8:00. Buckwheat porridge with mushrooms and onions.
• Snack - 10:30 Two tangerines.
• Lunch - 13:00. Liver cutlet with rice.
• Dessert - 15:30 Muesli with apple.
• Dinner - 18:00. Fish soup with onions, herbs and tomatoes.
• Reinforcement - 20:30... A glass of kefir.

Wednesday

• Breakfast - 8:00. Oatmeal.
• Snack - 10:30 Orange.
• Lunch - 13:00. Mashed potatoes with lean fish and onions.
• Dessert - 15:30 Kozinaki with fruit.
• Dinner - 18:00. Vegetable pilaf.
• Reinforcement - 20:30... A glass of milk.

Thursday

• Breakfast - 8:00. Buckwheat porridge with pieces of apple and raisins.
• Snack - 10:30 Apple.
• Lunch - 13:00. Spaghetti with pieces of pork, beef and onions.
• Dinner - 18:00. White cabbage stewed in vegetable oil with mushrooms, onions and carrots.
• Reinforcement - 20:30... A glass of yogurt.

Friday

• Breakfast - 8:00. Rice porridge in milk or water with pieces of raspberries and dried pineapples.
• Snack - 10:30 Cucumber and tomato salad.
• Lunch - 13:00. Fillet of lean fish stewed in vegetable oil with rice, onions and carrots.
• Dessert - 15:30 Dried fruits and nuts.
• Dinner - 18:00. Mushroom soup with chicken.
• Reinforcement - 20:30... Lettuce leaves.

Saturday

• Breakfast - 8:00. Puff pastry bun stuffed with low-fat cottage cheese.
• Snack - 10:30 A glass of milk.
• Lunch - 13:00. Casserole made from potatoes, mushrooms and lean fish.
• Dessert - 15:30 Soufflé in chocolate.
• Dinner - 18:00. Fish cakes with rice, onions and carrots.
• Reinforcement - 20:30... Apple.

Sunday

Lose weight with Elena Malysheva

If you enter into a search engine "losing weight with Elena Malysheva", you will immediately be given 1 million. 790 thousand links, but if you write "the shortcomings of Elena Malysheva's nutrition program", then there will already be 2 million 280 thousand links. It seemed strange to me, and I decided to study this issue in more detail.

And here's what it turned out: if you want to get a diet, then you will be recommended a lot of Internet sites, which will offer for money "an easy way to lose weight" and "special diets from Elena Malysheva." Alas, this “business” has nothing to do with Elena Malysheva herself, the well-known host of the TV programs “Health” and “Live Healthy!”, A doctor, a doctor of sciences! The TV presenter herself learned that on her behalf and under the brand name of the Health program they are selling “the secrets of an ideal figure,” only after some gullible people fell for the bait of deceivers. I think the law enforcement agencies will find out who composed the paid menu, not only far from dietary nutrition, but also capable of harming people suffering from certain diseases. What can we say about the promised individual approach: the deceived people paid a lot of money, but the scammers still sent out the same recommendations.

And if you really want to lose weight, then Elena Malysheva gives all the recommendations for free - in the "Health" program and on the website of this project.

While dieting, the intake of salt and foods that contain animal and vegetable fats should be minimized. Pastries, potatoes, baked goods, pure sugar, rice, carrots, beets and alcoholic beverages are subject to complete exclusion (or minimum consumption).

You will have to lose weight with Malysheva for quite a long time - 2-3 months, but the effect is worth it, because you manage to maintain the achieved weight for 1-2 years after the end of the regimen. The diet is intended for those who dream not only to lose weight, but also to consolidate the obtained result for a long time, and, in addition, to get rid of extra pounds without harm to health. It will help you feel better and heal your body.

Here are some basic rules for the power scheme from Elena Malysheva:

Rule 1: You should never go hungry.

Exhausted by hunger and strict diets, the body, having seized food, will store calories for future use in anticipation of the next test. Thus, he can store so much of them that after a short time after the end of the diet, you will gain much more weight than before.

2nd rule: We eat in small portions.

5 meals a day, according to Elena Malysheva, is the best option. 3 main meals and 2 additional meals will keep you from hunger pangs. At 8 o'clock in the morning - the first breakfast, at 10 o'clock - the second breakfast, at 12-13 o'clock - lunch, at 16-17 o'clock - afternoon tea, at 18-19 o'clock - supper.

Following the second rule of Elena Malysheva and eating often, but little by little, we control our appetite. Having eaten a small portion for the first time in a day, we wait a few hours, and eat again before our bodies have had time to get hungry. Thus, we educate him, as if to say that everything is fine, there is a lot of food, you see how often I eat. And these signals are really triggered. We protect the body from hungry stress, which was talked about in the first rule of the diet of Elena Malysheva, and we bring up moderation in food in it.

Rule 3: Calculate your daily calorie intake taking into account your personal data: weight, age, gender and lifestyle. We recommend that you use a special program - a calorie counter, which will tell you the best options.

4th rule: An important role in achieving the desired result, in this case, weight, is played by psychological attitude.

Direct your body to the correct assimilation of incoming food, encourage it with the phrases "I feed you, eat to your health." Thus, you give him the mindset to transform food into life energy and well-being, and not into extra pounds.

5th rule: Chew food as long as possible .

By chewing food thoroughly, we help our digestion tremendously. First, saliva is the same as gastric juice, only in a much lower concentration. Chewing longer, which means keeping food in your mouth longer, you provoke the beginning of digestion with the help of saliva, which actively breaks down carbohydrates. Carbohydrates "digested" in the mouth have practically no chance of being subsequently turn into fat, which will certainly settle on your body. Do you understand now how important it is to scrupulously chew every bite of food?

Elena Malysheva's Power Scheme Menu

The ideal breakfast is oatmeal covered with boiling water. It is oatmeal (not boiled, but drenched in boiling water!) That helps eliminate cholesterol. In addition, it is recommended to include low-fat yogurt or yogurt in this meal.

Lunch must necessarily consist of protein products: if possible, meat, chicken, fish, eggs. And try to consume the minimum amount of salt.

For dinner, which should take place no later than 19 hours, you can only eat salads, low-fat kefir, occasionally add a boiled egg to this menu.

Additional meals include fruit: 2 apples, or 2 tangerines. If these fruits are not there, then they can be replaced with others.

As you can see, the scheme is quite simple, but, believe me, it is very effective for those who exactly follow all its principles. The main thing is not to go beyond the prescribed amount of calories.

Malysheva's food scheme prohibits the following foods: rice, potatoes (starch that converts into carbohydrates), beets (high sugar content), salt, confectionery, baked goods, semi-finished products, animal fats and alcohol. From everything else, you can cook steamed, grilled or in the oven, boil, make soups, casseroles, stews and salads.

Many are frightened by the proposal for 3 months, and this is how long Malysheva's program lasts, to eat without salt. In fact, salt is being replaced by all sorts of spices. Use herbs, lemon and lime, pepper, dried vegetables, cloves, barberry and marjoram, whatever you want.

The weekly menu of this program can be found on the "Health - info" portal (http://www.zdorovieinfo.ru/). And here we see a direct indication that the menu was developed by Natalya Grigorieva, a nutritionist of the project "Dump the excess", that is, it is more fair to call the diet the "Diet of the project" Dump the excess ".

I propose to get acquainted with the weekly diet. It includes foods, the total calorie content of which does not exceed 1200 kcal per day.

1 day

Breakfast: buckwheat porridge 200 g, 1 hard-boiled egg, carrot salad 100 g with 1 tsp. rast. butter, apple 1 pc.
2nd breakfast: cottage cheese casserole from low-fat cottage cheese without sugar 150 g (with the addition of semolina instead of flour), 1 tbsp. l. sour cream 10%, dried fruits (prunes, dried apricots) 4 pcs., tea
Dinner: steamed beef soufflé 120 g, boiled cauliflower 200 g, rosehip decoction 1 glass
Afternoon snack: 1 grapefruit
Dinner: stewed cabbage with zucchini 200 g, baked apple with cinnamon
Before bedtime: kefir 1% 1 glass

2nd day

Breakfast: oatmeal porridge 200 g, fresh frozen berries 1 tbsp. spoon, milk 0.5% fat 1 cup
2nd breakfast: beet salad with prunes 200 g with 1 tsp. rast. butter, rye crispbread with bran 2 pcs.
Dinner: cabbage salad with tomato and herbs 100 g with 1 tsp rast. butter, pilaf with vegetables and chicken breast (cooked rice with vegetables 150 g, chicken fillet 70 g). After 30 minutes, rosehip decoction 1 cup
Afternoon snack: cottage cheese 100 g no more than 2% fat, bioyogurt 125 g
Dinner: steam cod soufflé 150 g (fish fillet, egg white, without adding wheat bread), boiled green beans 200 g.
Before bedtime: kefir 1% 1 glass.

Day 3

Breakfast: omelet of 2 proteins and 1 yolk with milk (1 tablespoon) steam, carrot salad with apple 100 g with 1 tsp. rast. oils
2nd breakfast: 1 apple
Dinner: vegetable soup 150 g, boiled chicken fillet 100 g with green beans 100 g.
Afternoon snack: stewed cabbage with carrots and apples 200 g with 1 tsp rast. oils
Dinner: cottage cheese no more than 2% fat 150 g
Before bedtime: kefir 1% 1 glass

4th day

Breakfast: boiled beef 50 g, green peas 100 g, rye bread 2 pcs.
2nd breakfast: vinaigrette with rast. butter 150 g, bran crispbread 2 pcs.
Dinner: stewed cabbage with carrots 150 g, boiled fish (cod, hake) 100 g, rosehip decoction 1 glass
Afternoon snack: walnuts 30 g, green apple 1 pc.
Dinner: cottage cheese casserole with carrots 200 g (without sugar, with the addition of egg white, bake in a mold without oil), 1 tbsp. a spoonful of sour cream 10%.
Before bedtime: kefir 1% 1 glass

Day 5

Breakfast: Herculean flakes 4 table. spoons with milk (100 g) and dried fruits (30 g)
2nd breakfast: squash and eggplant puree 200 g
Dinner: boiled fish (cod, hake, haddock) 100 g, stewed vegetables 200 g with 1 tsp. rast. oil, after 30 minutes rosehip decoction 1 cup
Afternoon snack: pilaf with vegetables (cooked rice 70 g, vegetables -100 g)
Dinner: cottage cheese no more than 2% 100 g
Before bedtime: kefir 1% 1 glass

6th day

Breakfast: 1 hard-boiled egg, cheese 30 g, green peas 50 g
2nd breakfast: baked potatoes 1 pc, sauerkraut salad with onions 100 g with 1 tsp. rast. oils
Dinner: pea soup 150 g, chicken fillet otv. 100 g, stewed zucchini with carrots 150 g, bran crispbread - 2 pcs.
Afternoon snack: fresh vegetable salad (200 g) with sour cream 10% (1 tablespoon),
Dinner: baked cauliflower 250 g, cottage cheese 50 g
Before bedtime: kefir 1% 1 glass

Day 7

Breakfast: pearl barley porridge on water 200 g, stewed carrot with apple 50 g
2nd breakfast: 1 orange.
Dinner: stewed cabbage with meat 200 / lean beef 70 g, green apple 1 pc.
Afternoon snack: cottage cheese 100 g, no more than 2% fat, greens.
Dinner: fish soufflé 150 g (without flour, with the addition of egg whites), green beans otv. 150 g
Before bedtime: kefir 1% 1 glass
Besides, during the day, it is advisable to drink at least 2 liters of water - one glass an hour before meals and 1 glass an hour after meals.

Analyzing the weekly menu, I can say that this diet scheme, like any low-calorie diet, has its own limitations, inherent in all diets with a sharp restriction of calories.

At first , due to such a restriction of calories, metabolism, alas, slows down.

Secondly , quite a lot of products are excluded, and sharp restrictions always cause a feeling of "protest" of the body, and, as luck would have it, it is the "forbidden" dishes and products that start to want. For example, I do not welcome the complete rejection of sweets, because they are the only food for the brain cells. It is more rational to include them in the diet (at the same time every day!), But strictly controlling the amount.

Further, the use of low-fat foods also does not carry a pronounced benefit, as well as "snacks" with fruits alone. In the absence of animal and vegetable fats in the diet, not only many vitamins, which are fat-soluble, will not be absorbed, but stagnation of bile in the biliary tract will also be observed. In addition, a person thus depletes himself in the essential fatty acids Omega-3 and Omega-6, which are found in vegetable fats. And vegetable protein is not assimilated without animal fat.

It is also better not to exclude beets and carrots, you can limit their use. For example, for weight loss, even special fasting days have been developed on these products (for example, potato - for patients suffering from overweight and with high blood pressure). In addition, modern dietetics permits these vegetables to be eaten as the first or second meal.

Thirdly , the diet is quite long, while the diet is quite tough, which is quite difficult to sustain for so long.

Fourthly, one of the advantages of the diet - slow weight loss - also becomes its disadvantage: the lack of a visible result contributes to the "lowering of the hands".

Fifth, the program does not stipulate physical activity in any way, and, as you know, without adequate physical activity, no nutrition program will be effective.

And in general, given the positive reviews and results of the diet published on the Internet, it can be recommended to those who decided to lose extra pounds! There will definitely not be any harm from it!

The last few years, the EFFECTIVE Elena Malysheva's diet for weight loss at home by 10 kg and maintaining a healthy lifestyle. The well-known host of the Health program on Channel One (www.zdorovieinfo.ru) offers a quick process of losing weight in the stomach and sides without harm to health.

The principle of operation of this diet, in the consumption of products that are extremely useful for the body, which are required to maintain the body healthy and energetic. This weight loss option has replaced all existing diets, receives a lot of positive reviews every day, and therefore it will not be easy to find something as effective. Elena Malysheva's diet for weight loss by 10 kg, repeatedly voiced in the "Live Healthy" program, is not similar to standard diets, here you do not need to sit on an exhausting hunger strike for 7 days, the essence of the diet is to develop a diet on a lifelong basis that will cleanse, 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 diseases, diabetes, hypertension and atherosclerosis.

The essence of losing weight using this technique is that you need to eat right, at least for 4 months. The weight in the process will leave you smoothly, and after the completion of the kg it will not come back, the result will be fixed for a long time. Such weight loss is suitable for those who do not love and do not know how to endure hunger, because according to such a system, the feeling of hunger will not overtake you. You will eat and lose weight.

The main positions of the Malysheva diet:

• Feelings of hunger - away! The feeling of the year hurts our health... For this sensation, the body turns on a defensive reaction and burns fat reserves at a fast pace. Because of this, after completing the diet, it is very easy to break loose and gain all the pounds back. To avoid such an effect, Elena offers a fractional nutrition system with the observance of certain intervals between meals. Take intervals between meals, about 2-3 hours. Due to such a power system, the correct metabolism is being established, which does not allow the body to turn on the energy saving mode. We wrote more about this in the article on fractional nutrition.
• Track your food intake! Each portion of food should be measured. Make sure that the portion is no larger than a glass. In order for the process of losing weight to actively start, it is necessary to narrow the stomach, approximately to the size of a fist. This is the size of the serving that will completely fill your stomach and prevent hunger.
• Personal Calorie Counting... The diet of Elena Malysheva's free diet for weight loss at home consists of low-calorie foods, but in order to lose weight, you need to accurately calculate the calories you eat. A special online calorie calculator will help you with this. For each person there is a certain dose of calories per day, it is calculated according to weight, height and level of physical fitness. To lose weight quickly, you need to stick to your maximum number of calories for the day every day, counting everything that you eat during the day. The standard number of calories for women per day is 1200, according to Elena Malysheva. We also recommend that you read the article daily calorie requirements.

Before starting a diet, calculate your permissible calorie intake yourself, and draw up an approximate recipe menu for a week. To help you in drawing up the menu, you will receive a list of useful products provided on the official website of Elena Malysheva's diet www.dietamalyshevoy.ru, there is also a forum where people who lose weight communicate. Also, an indispensable assistant in the process of losing weight, a kitchen scale and a table with a description of the calorie content of products will become for you. Throughout the diet, these two devices will be used continuously.

Elena Malysheva's diet rules

The main rule, as mentioned earlier, is the consumption of healthy, low-calorie foods. But besides this, there is an additional set of rules that will help significantly speed up weight loss:

• Avoid feeling hungry. Do not deplete the body, this will only lead to a deterioration in your well-being and condition, and not to weight loss;
• Accurately count all the calories you eat per day... The optimal number per day is 800-1200 calories, but this is all individual for each person, for a more accurate calculation, we recommend using a calorie requirement calculator. The new menu should be varied;
• Food must be chewed thoroughly, without haste.... This will make it easier for the body to cope with digestion, as well as facilitate the process of assimilating food in the digestive tract. Each serving must be chewed at least 17 times;
• Consume as much mineral still water as possible... Water helps to cleanse the body, remove all toxins and toxins from it. During the day, you need to drink 2-3 liters of water, and in the morning, half an hour before meals, do not forget about a glass of water;
• Be sure to play sports. Exercise speeds up the process of losing weight in the abdomen and burning excess fat;
• Give your body a rest. Observe fasting days - choose one day a week when you give up your usual diet and saturate your body with light food with maximum vitamins.

Expert opinion

Smirnov Victor Petrovich
Nutritionist, Samara

From the point of view of dietetics, Elena Malysheva's diet is standard recommendations for observing the rules of a rational and healthy diet and does not carry any original idea. The fact that you need to "eat right at least for 4 months" was known long before Elena Malysheva. The fact that the diet "should not lead to a regular feeling of hunger" has long been used and implemented, as well as the principle of fractional nutrition and small amounts of food. Personal calorie counting is also present in many systems. Advice on drinking more fluids, chewing food and exercising is also not very original. Those dishes that are recommended and not recommended are also known to everyone without Elena Malysheva. Perhaps the only plus is the possibility of wide screen appearances every week, which is quite a strong factor in adherence to the diet, as well as the "easy way" - the purchase of special kits. Well, laziness is also an important motivator. The only thing that can be noted: a complete rejection of salt is positioned in the diet. This controversial point, it is quite possible to limit ourselves to five grams of salt per day for all purposes.

Losing weight with Elena Malysheva at home

The daily diet of weight loss according to Elena Malysheva should include the following products:

• Lots of fruits and vegetables - fresh and in salads. Separately, we recommend that you pay attention to the Salad Brush (aka "Whisk").
• Lean meat and fish, preferably chicken breasts, turkey fillets and cod.
• Obligatory - eggs.
• Any seafood is very useful for the body;
• Porridge - cereals and whole grains, we recommend reading the porridge diet article.
• All fermented milk products, but with a minimum percentage of fat.

• Baking, any flour products, get rid of bread and pasta.
• The consumption of potatoes, beets and carrots should also be limited or completely eliminated.
• Not recommended - white rice.
• Cereals such as semolina and buckwheat.
• Fatty cottage cheese and yoghurts.

Foods to be completely eliminated:

• Salt. This component retains excess fluid in our body, which causes swelling.
• Sweet, confectionery, baked goods, chocolate.
• Any fast food is definitely excluded!
• Fatty foods (salmon, pork, butter, halibut, lamb, etc.).
• Smoked meats and sausages.
• Various canned foods and pates.
• Carbonated and alcoholic drinks.

Menu for every day for weight loss from Elena Malysheva

This menu is designed for 10 days, there are options for seven days. But sticking to this free diet is always worth it, then you will be healthy and slim. Based on this diet, you can compose for yourself an approximate menu for a month or more. No pills and drugs will help you achieve a good result, remember this! Only proper nutrition and physical activity help us stay slim, fit and, most importantly, healthy.

Following this diet, you will consistently lose up to 500-800 grams per day. Together with the kilograms, harmful substances will also leave your body. You will not be tormented by hunger, thanks to a balanced area, you will be sufficiently satiated. The diet has only positive reviews on blogs and social networks. helps to lose weight and heal at the same time. The weight loss course from Elena Malysheva has no contraindications and is suitable for absolutely everyone. This is due to the fact that the whole essence of the diet consists precisely in healthy and proper nutrition without harm to health. But if you are allergic to this or that product, then you can always replace it with a similar one.

Weight loss food sets from Elena Malysheva

Recently, ready-made sets of food for weight loss from Elena Malysheva have gained particular popularity. It is an effective remedy for 4 weeks.

There are several menu options for men and women, which contain different foods and daily calories, the prices are presented below.

• The official website of the Elena Malysheva diet: www.dietamalyshevoy.ru

The diet will give good results if you follow the diet correctly, calculate the daily calorie intake, and monitor their amount. At the same time, do not forget about physical activity, 2 liters of water per day and fasting days! Weight after this diet does not return, the result is fixed for a long time. If you like the technique, then you can make it your regular diet or repeat as needed. Achieving good results is easy, with a little effort and you will succeed!

Elena Malysheva's diet is the right course on the way to an ideal figure. And finally - infographics on the topic of the article, we recommend downloading it to your computer.