Elena Malysheva is for many Russians recognized authority in the field of medicine. Her opinion is trusted, her advice is heeded. Therefore, the diet proposed by Malysheva quickly became popular. In fact, it can be called not a diet, but a whole system, a way of life, which, if it is systematically followed, leads very quickly to the loss of extra pounds.
At the base Malysheva diet minimizes the amount of consumption of products that contain fats (especially animals) and salt. It is also recommended to exclude from the diet flour products, potatoes, sweet pastries, pure sugar, rice, carrots, beets and any alcoholic beverages.
In addition, for successful weight loss by this method, Elena Malysheva advises to follow some of the principles of nutrition, which we offer to your attention.
Principles of Malysheva diet
1. To lose weight, you can not starve.
When a person begins to deny his body in the amount of food he needs, in response, he begins to maintain a store of calories under any possible circumstances. Therefore, many followers of various diets and lovers of fasting days know that losing weight is much easier than not gaining it again.
That is, as long as a person goes hungry, the weight will decrease. But when you exit the diet, the body will immediately begin to maintain a store of fat, taught by the experience of the recent fasting, and all the lost kilograms will return.
2. It is necessary to eat often, but in small portions.
Elena Malysheva suggests eating 5 times a day, of which 3 are the main ones, and 2 are optional.
Breakfast should be scheduled for eight o'clock in the morning. It should consist of oatmeal, filled with boiling water, because it is in this form that oatmeal provides the removal of cholesterol from the body. You can supplement breakfast with yogurt or low-fat yogurt.
The next meal should occur at noon, and it should be protein foods: chicken, fish or eggs. We must try to reduce salt intake to a minimum.
Dinner should be strictly no later than 19 hours, and it should consist of salads with low-fat kefir and boiled eggs (optional).
Additional meals can include 2 mandarins or apples, or, if necessary, other fruits.
To provide a variety of a diet, it is not forbidden to eat and other products, but their caloric content should not exceed the established diet. For the convenience of drawing up the menu and eliminating errors, you can use the product composition tables and the recipe analyzer.
The effect of the diet will be very noticeable if you follow exactly all of its recommendations, including the additional ones described below.
Additional recommendations diet Malysheva
1. Keep track of calories.
The average person’s daily calorie requirement is 1,200 kcal. Without neglecting this limitation, you can quickly get rid of extra pounds. With an active lifestyle, the rate of caloric intake increases. In addition to physical activity, when calculating the required number of calories you need to take into account your weight, age, gender. Ideally, this calculation should be done by your trainer or dietician. If this is not possible, you can use the calculator of the daily needs of the body - a special program that, based on the entered data, will give the best option for your case.
2. Communicate with your body during a meal.
Try to convey to your body that you care about him, telling him about it during the meal. This will significantly increase the digestibility of products, and, therefore, the effectiveness of the diet. Whether we like it or not, the psychological factor plays a huge role in any business that we do. You must have noticed that food cooked with love always tastes great, even if it is very simple. This also applies to food consumption. Conscious absorption of food, accompanied by positive attitudes, is undoubtedly a guarantee of well-being and energy, and not the deposition of fat reserves.
3. Take this diet as a way of life.
If you follow the diet of Elena Malysheva from 4 to 8 weeks, you can normalize your weight. And if you eat this way longer or make this diet a lifestyle, you can not only lose weight, but also significantly improve your well-being. Of course, after losing weight, you can slightly diversify the menu or return to your old diet, returning to the diet if necessary. In this case, it is again necessary to abandon the sweet, animal and vegetable fats, flour products, rice, potatoes, carrots, beets and alcoholic beverages.
The disadvantages of the Malysheva diet can be attributed to the duration (for a stable effect, it should be observed for 2-3 months). However, without any doubt, its advantages are more significant. The main ones are a mild effect on the body of a person losing weight, an improvement in his health and a lasting effect (up to 2 years).
In order to eat tasty and at the same time to follow the recommendations of Elena Malysheva, there are a huge number of recipes. Here are some of them.
Examples of recipes for the Malysheva diet
Tomato soup
Ingredients:
1. meat broth - 1 l.,
2. olive oil - 80 gr.,
3. buckwheat - 150 gr.,
4. tomatoes - 5-6 pieces,
5. 1 sweet pepper,
6. onion - 1 pc.,
7. greens
8. sour cream.
Cooking method:
1. Fry the finely chopped onion in half of the olive oil.
2. Bake the tomatoes in the oven and, removing them from the skin, knead the flesh and send it to the rice with onions.
4. Add to them broth, buckwheat, salt to taste and cook for about 15-20 minutes on low heat.
5. Peel and chop the pepper and fry it in the remaining olive oil.
6. Spread tomato soup on plates, add a spoonful of sour cream, spread roasted peppers and sprinkle with parsley.
Chicken chops
Ingredients:
1. chicken fillet - 500 gr.,
2. milk or cream - 100 gr.,
3. long loaf - 50 gr.,
4. vegetable oil - 40 gr.,
5. ground black pepper, salt to taste.
Cooking method:
1. White bread or a loaf dipped in warm milk and squeezed.
2. Wash chicken fillet and scroll it in a meat grinder with a loaf.
3. Pour milk into the minced meat with constant stirring, salt and pepper.
4. We form small bits with wet hands and fry them in vegetable oil.
Stuffed apples
Ingredients:
1. apples - 6 pcs.,
2. cottage cheese - 300 gr.,
3. raisins - 100 gr.
Cooking method:
1. Carefully clean the middle of the apples
2. We mix cottage cheese with a very small amount of sugar and raisins.
3. Fill the middle of the apples with this mixture.
4. Bake the apples with the filling in the oven until they are browned.
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