Strictly speaking, there is no clearly established menu for this diet - Elena Vasilievna gives only general recommendations on the composition of the diet. The diet is based on the principles of healthy eating. Its main rule is the refusal of starvation. Elena V. says that fasting is permissible only in emergency cases (for example, with exacerbation of a number of diseases, before or after surgery). If a person does not have such problems, then refusal of food can lead to unpleasant consequences. Against the background of starvation in the body, a large number of nitrogenous compounds are formed, negatively affecting health. That is why when refusing food, symptoms such as lethargy, decreased efficiency, dizziness, etc., appear.
What should be the diet? Malysheva offers to eat fractional: 4-5 once a day. It is important only to control the size of portions - a glass of food is enough for a full snack (the optimal serving weight is about 200 g). You can avoid overeating kitchen scales. A small portion of useful products is enough to not feel hungry for 2-3 hours. If you think that 200 r food is not enough, deceive the body and eat before eating a green apple. It has a low calorie content, but partially fills the stomach. Instead of an apple, you can kill a hunger with a glass of water.
Malysheva offers to drink natural juices of her own preparation (in packaged juices there is a lot of sugar and harmful additives). The juice it offers is diluted with water in the proportion of 1: 1. Puree from potatoes Malysheva advises to replace mashed potatoes, prepared from more useful vegetables (for example, from cauliflower). In addition to potatoes, the author of the diet proposes to abandon beets and carrots.
Malysheva warns against the use of sugar substitutes - they do not benefit the body, and some of them can even provoke the development of a number of pathologies (including oncology). The next point, which dictates the diet of Elena Malysheva for weight loss - a significant reduction in the proportion of fat. The author of the diet proposes to dress salads with lemon juice, and to extinguish the products in water (without adding oil). Particular danger for the figure and for health, according to Malysheva, are fats of animal origin. Do not be puzzled and the next point of the diet - the rejection of all kinds of sweets, bakery products, alcohol. Such products are traditionally excluded from diets. Another taboo during the diet becomes polished rice.
Protein is the most important component of the menu. Malysheva advises to receive it with lean products - low-fat varieties of meat and fish, dairy products of low fat content. Combine meat and fish can only with greens - from the usual combination of porridge + meat will have to be abandoned. You need to consume protein separately from carbohydrates.
At the initial stage of the diet, the daily calorie content of food should not exceed 1200 kcal, with the time it is necessary to reduce this figure to 1000 kcal / day. Calorie counting is compulsory. This process is disciplined, tunes for success.
Elena Vasilyevna insists that our body is a completely reasonable system. You need to communicate with him, love your body and respect his needs. During the meal, you need to mentally adjust yourself to the fact that food is a holiday for every cell of our body. This approach allows the most effective use of those useful elements that are present in food.
You need to eat in a pleasant and peaceful atmosphere. All psychological "clamps" and unpleasant thoughts should be left outside the kitchen. In no case can not snack on the go. You must thoroughly chew your food. This not only helps to eat faster, but also promotes the full assimilation of everything useful that is contained in the products. The fact that saliva is already beginning the process of processing - it splits carbohydrates and does not leave them a chance to stay on their sides. Long chewing food significantly reduces the load on the digestive tract and heart, prolongs the health of the teeth (in this process, blood is being actively transmitted to the gums, and the nutrition of the tissues is improving). Before you swallow a piece of food, Malysheva advises you to perform at least 18-chewing movements.
The most important aspect of Malysheva's diet is the drinking regime. Like many other nutritionists, Elena advises to drink before meals or after 1-2 hours after it. The physiological norm of the free liquid is 8 st. in a day.
EXAMPLE MENU
The diet from Elena Malysheva does not have the set menu. To make it easier for you to orientate, we offer an approximate version of the daily ration.
• First breakfast (8.00): oatmeal on the water (pour flakes of water, cooled to 90 degrees, and leave for 10 minutes), as well as a mixture of low-fat cottage cheese, curdled milk and berries
• The second breakfast (11.00): fruit (2 species according to 2 pieces), for example, 2 mandarin and 2 apple, or 2 pears and 2 oranges (using the sweet + sour principle)
• Lunch (13.00): protein products - lacto-proteins (dairy products and boiled eggs), animal proteins (meat, fish), vegetable proteins (soybean, etc.)
• Snack (16.00): the second breakfast menu (using the 5-hour schedule - so as not to overload the body you should eat something that was already present in the menu about 5-hours ago)
• Dinner (19.00, not later): salads from vegetable products filled with sour-milk products (vegetables + greens + low-fat sour cream, fruits + nuts + low-fat yogurt, etc.)
ADDITIONAL ADVICE
What if the diet developed by Elena Malysheva lost its effectiveness? Any diet unevenly takes away weight - at the initial stage it happens faster, and on the final - more slowly. This is due to the complex biochemical processes taking place in our muscles. To push the process of fat burning help regular physical activity. Since Malysheva's diet does not imply starvation, sport is quite acceptable. Elena Vasilyevna offers daily for 40-k minutes to walk at a fast pace (2 steps per second). You can go to work on foot or do a treadmill - the effect is practically the same.
THE FAMILY DIALA OF HELENA MALYSHEVA
Unfortunately, today people often fall for "divorce", where scammers, hiding behind the big name Malysheva, offer to send a diet (naturally, not for free). Another option is the diet from Elena Malysheva, designed for 24 days. In this case, a person who is losing weight is offered full support - during this period, a set of products is sent 2 times (breakfasts, lunches, dinners, desserts). Most of the food is sent frozen (in thermoboxes with ice packs) - after receiving the food, it should be loaded into the freezer and thawed before use. Some breakfasts and all desserts do not need to be frozen. The diet also involves 4 days of unloading (on rice or buckwheat). Such a diet is very convenient - there is no need to compose the menu and prepare food yourself. Food packages can be taken to work. The main disadvantage is the cost (12 rubles). On the site, you can choose the appropriate diet model (for weight loss or for weight maintenance). Various factors are taken into account (sports, pressure problems, etc.). The daily calorie content of the diet averages 000 kcal. The food contains a minimum amount of fat, salt and simple carbohydrates, while it is quite edible. For breakfast you can be offered muesli with seeds and nuts, oatmeal with berries, omelet with broccoli. For lunch they will be fed with julienne, fish, meat balls. Dessert is a mixture of dried fruits, soufflés or fruit bars, and dinner is meatballs, soups, cabbage rolls. As you can see from the list, even during a low-calorie diet, you can eat tasty and varied.
TESTIMONIALS
The diet of Elena Malysheva for weight loss has good reviews - the weight goes off stably (on average, about 500 g of fat per day). At the same time, everyone agrees that it is not worthwhile to delay the diet longer than the recommended dates.