The diet of Elena Malysheva for losing weight at home is so popular due to its merits and the great experience of the leading one in the field of dietetics.
Many people fight overweight, but not everyone does it safely and effectively. A nutritionist has a lot of developments and methods that will not harm health and will be effective.
What principles are important when following the diet of Elena Malysheva for weight loss at home
The method for losing weight Elena Malysheva does not lose its relevance thanks to the menu, which includes the simplest dishes from the available products. It will not take too much time to cook them, and at the same time, you can enjoy their diversity.
It is necessary to refuse such goods and groups:
• flour products;
• muffins;
• potatoes;
• sugar;
• carrots and beets;
• alcoholic beverages.
The whole diet in such a diet will be based on low-calorie foods, which include:
• boiled chicken, beef, turkey;
• buckwheat, millet, pearl barley and oatmeal;
• greens and leafy juicy salads;
• unsweetened fruits, such as pineapples, apples, pears, kiwi, grapefruits;
• natural yogurt with a low percentage of fat without the addition of sugar and other ingredients;
• vegetables rich in fiber are all varieties of cabbage, pumpkin, zucchini, and eggplant.
There are three main principles of a diet that sound like a motto:
• you need to eat to lose weight;
• you need to drink purified or boiled water, at least 2 liters per day;
• Each serving should be placed in a faceted glass or not exceed 250 g by weight.
You can follow Malysheva’s diet according to these simple rules:
1. Salt should be deleted from the list of consumed foods. This product retains fluid in the body, which occupies up to 30% of the weight.
2. The same motives encourage refusal from alcoholic beverages.
3. To start the process of losing weight, you must consume a certain amount of calories every day. For men, this number should not exceed 1400, and for women 1200. With an active lifestyle, the presence of frequent physical exertion, this figure can be slightly increased.
4. You should minimize or try to eliminate completely the content of animal fat. For example, pork needs to be replaced with boiled chicken breast, butter with vegetable. Although, in principle, you should try to refuse oils.
5. A common version of the diet consists in appropriate nutrition for 24 days 5 times a day and another 4 fasting days, in which you can eat rice or buckwheat porridge. Five meals a day assumes the presence of small portions.
6. Unloading days are most preferred during busy periods so as not to leave a chance for food thoughts to haunt you.
7. Fasting should be avoided so as not to turn the diet into an unhealthy and even detrimental to the body.
8. It is important to tune in properly. Nutritionist Elena Malysheva is confident that good assimilation of products, as well as its further transformation into necessary energy, will depend on a positive psychological attitude.
9. If you feel you need to drink a glass of water. This method will also satisfy hunger, and improve bowel function, and restore the water balance, and even remove harmful substances, toxins from the body. Water is the best friend in normalizing metabolism and burning fat, if it enters the body in the right amount.
How can I replace prohibited foods while following the diet of Elena Malysheva for weight loss at home
Usually, the list of prohibited foods on most diets contains the most beloved or vital goodies, which can be very difficult to refuse, especially the first time. The diet of Elena Malysheva, as a democratic option for losing weight, allows the possibility of replacing the prohibited product with its analogues or at least similar products.
1. If there are difficulties in refusing juices with sugar, then you can drink them, previously diluting with water in a ratio of 1 to 1. Juices of orange flowers are the most high-calorie, so if possible you should refuse at least them.
2. Lovers of mashed potatoes or potatoes in any other form will have a hard time losing weight without their favorite vegetable. The host advises to replace it with cauliflower, which contains a lot more useful trace elements, which are perfectly absorbed, and has less calorie content.
3. But a sugar substitute cannot serve as a substitute for sugar. This product is saturated with cyclamate, which is harmful to health.
You need to choose only fresh and high-quality products for your menu, paying attention to their composition. You need to bypass those products in which the high content of dyes and food additives.
Development of a menu for the diet of Elena Malysheva for weight loss at home
An example of a diet menu for 7 days, one of which will be unloading:
1. Breakfast options for each day:
• a portion of buckwheat porridge with carrot salad dressing with lemon juice and a small amount of sunflower oil;
• a portion of oatmeal with large flakes without salt; for taste, you can add a chopped apple or any berries;
• protein omelet from 2 eggs and 2 tbsp. l milk, salt is not added, if desired, you can diversify with herbs, green onions, a quarter of a tomato;
• granola with milk;
• a portion of barley porridge with a small piece of butter;
• low-fat cottage cheese 100 g with 1 spoon of sour cream with a low percentage of fat and berries, as well as a handful of nuts, except peanuts and salted.
2. Varieties of lunch - this is usually 1 any fruit to choose from: mandarin, banana, apple and others fresh. Small portions of fruit salads can be prepared.
3. Lunch options:
• side dish of broccoli with egg, boiled chicken breast 90 g;
• cauliflower with carrots and onions for a side dish, as well as 100 g steamed cod;
• potato and zucchini cream soup with the addition of breast, can be eaten with a slice of brown bread;
• large-sized stuffed peppers, coleslaw, beetroot and carrot salad;
• mushroom cream soup with cream, a salad of garlic and carrots with dressing with vegetable oil;
• 100 g of turkey baked in the oven without oil, as a side dish - beans, paprika, cherry and celery salad with vegetable oil.
4. Varieties of afternoon tea:
• dried fruits, a cup of coffee or tea without sugar;
• dried fruits and muesli bar;
• cottage cheese or yogurt without additives 100g;
• any permitted fruit;
• carrots and a green apple;
• nuts 50 g.
5. Types of dinner:
• steamed beef cutlet, a mixture of salad leaves and eggs with dressing with vegetable oil;
• buckwheat porridge and chicken 100 g each;
• lean pilaf, it is possible with the addition of mushrooms, a mixture of lettuce, carrots and radishes with vegetable oil;
• steamed chicken meatballs 2 pieces each 70 g, an omelet from 1 egg, onion, cauliflower and paprika;
• stewed cabbage and minced meat from lean beef;
• salad of green beans, chicken breast, sweet pepper, onion and cucumber. You can add sesame seeds and season with vegetable oil.
The fasting day is Wednesday. On this day, it is recommended to eat rice or buckwheat. An example of a menu with brown or unpolished rice is an alternation of the product in its pure form and rice with the addition of vegetable oil, green apple or greenery to choose from.
Important features of the diet of Elena Malysheva for weight loss at home: what you should pay attention to
So a few useful tips:
1. Always count calories consumed. The optimal number for women of 1200 kcal allows the body to feel good and comfortable, while gradually losing weight.
2. In the presence of various diseases with a chronic nature or diabetes mellitus, a diet should be carried out with extreme caution, and even better under the close supervision of doctors.
3. Physical activity and sports during the diet are allowed and even recommended, but this does not at all imply an exhausting workout hours in the gym. It will be enough and walking at an accelerated pace to a distance of 2-3 kilometers.
4. According to the leader, slow diets are much more useful and effective than fast ones. Therefore, you do not need to reduce your diet to a minimum, starve, deplete your body in order to quickly lose weight.
5. An important feature of the diet - compliance with the daily routine. This is not a prerequisite, but its observance will significantly improve the course of the diet, help to form good habits. Recommended servings can be reduced and increased the number of meals, but most importantly - never starve. The correct daily routine looks like this:
• 7:00 - awakening, immediately drink a glass of water;
• 8:00 - breakfast, an hour later a glass of water;
• 10:00 - again a glass of water and fruit to choose from the list, after an hour a new glass of water;
• 12:00 - lunch, then drink a glass of water every hour (until 16:00);
• 16:00 - a snack, you can dessert, again every hour in a glass of water until 20:00;
• 20:00 - dinner, an hour later water again;
• 22:00 - sleep, which is also important in the diet, as well as proper nutrition.
If necessary, the time frame can be shifted, for example, reschedule dinner at another convenient time.
With the right combination of diet and a healthy lifestyle, you can also quickly get rid of excess pounds. To do this, it is advisable to observe the correct regimen of the day, to refuse the use of harmful, fatty, high-calorie foods, bad habits, so that the body can more easily tolerate a diet.
