Tatiana Malakhova's method of losing weight: how to lose weight easily and without diets.

The date: 13.10.2019

The main principle Malakhova's diet - formation healthy relationship to food. The task is to make friends with your own body, which is reflected in the alternative name of the diet - "Friendship Diet". Losing weight learns to choose healthy foods and combine them correctly, making up the menu for the day.

The basic rules of the Malakhova diet:

the calorie content of the daily diet should be at least 1200 kcal;
the number of meals per day is three to four, the intervals are recommended to be the same, snacks are excluded. Meals should be equal in volume and calorie content;
a break between dinner and breakfast is 14 hours, respectively, dinner should not be done later than 4 hours before bedtime;
you need to eat slowly, chewing thoroughly, on average, each meal takes 20 minutes. During a meal, you should not be distracted by reading, TV, etc .;
the diet should be rich in complete proteins and polyunsaturated fats. The norm of fat is 30-35 g per day, complete protein - 1-1.5 g per 1 kg of body weight;
the compatibility of products should be taken into account and the order of their use during the day should be observed;
it is better not to cook products, if this is not possible, its sparing types are used;
vegetables should be on the menu every day;
per day you need to drink up to 2 liters of clean still water small sips and small portions. Drink should be 15-20 minutes before a meal and not earlier than an hour after it. In the morning, immediately after sleep, it is recommended to drink a glass of warm water;
you can not use drinks with food, only some time after it. For every cup of coffee or tea you drink, you need to drink two glasses of pure non-carbonated water in excess of the norm.

The calorie content of the daily diet with a diet should be at least 1200 kcal.

On average, on the diet of Tatyana Malakhova, 15-20% of the initial weight is lost in five to six months.

The principles of food compatibility within the Malakhova diet:

it is not recommended to mix animal and vegetable fats, for example, fry meat or fish in vegetable oil;
foods high in carbohydrates (cereals, pasta, bread, legumes) are incompatible with animal (saturated) fats. It is possible to combine them with vegetable oils (unsaturated fats), but it is better not to use a large number of oils;
carbohydrate foods are not combined with protein foods. Only vegetables can be a side dish for meat or fish.
dairy and lactic acid products are not combined with carbohydrates;
fruit is undesirable to combine with other types of food, it is not recommended to use them as a dessert. Vegetables, on the other hand, can be combined with any product.

Source: depositphotos.com

Advantages of Tatyana Malakhova's diet

Due to uniform weight loss, there is no risk of skin sagging with the diet. After a diet, extra pounds rarely return (subject to moderate nutrition), since the metabolism has time to rebuild.

The diet is varied and balanced, which helps to avoid monotony and hunger.

Thanks to the Malakhova diet, along with the extra pounds, toxins and toxins leave the body, and muscle mass does not decrease.

Disadvantages and contraindications of Tatyana Malakhova's diet

From the point of view of losing weight, the main drawback of the Malakhova diet is slow weight loss. Such a food system is not suitable for those who urgently need to lose weight.

In the first weeks, constipation and skin rashes that pass over time.

Malakhova's diet is contraindicated for people with peptic ulcer stomach and duodenum, gastritis in the acute stage, adolescents, pregnant and lactating women.

Consult your doctor before starting your diet.

What foods are allowed?

Allowed foods include those with a glycemic index (GI) below 50, including:

vegetables, fruits, berries, dried fruits;
natural spices (garlic, herbs, spices, lemon juice);
fat-free dairy products, low-fat cheeses;
Whole grain bread, cereals, beans, lentils, soybeans, peas, nuts, seeds, wheat germ
Fish and seafood;
lean meat and poultry;
cereals (with the exception of semolina, corn and rice), durum wheat pasta;
vegetable oil;
dark chocolate with a cocoa content of more than 70%;
Tea coffee.

What foods are prohibited?

It is forbidden to eat foods with a glycemic index above 50, including potatoes, corn, rice, as well as sausages, smoked meats, semi-finished products, canned food, sauces, alcoholic drinks, salty, spicy, fatty and fried foods.

Tatiana Malakhova's diet menu

An example of the Malakhova diet menu for seven days:

First day	Breakfast: low-fat cottage cheese. Second breakfast: fruits. Dinner: vegetable stew, chicken fillet. Dinner: vegetable salad, fish.
Second day	Breakfast: fruits, low-fat kefir. Second breakfast: cheese. Lunch: boiled vegetables, turkey. Dinner: vegetable salad, squid.
The third day	Breakfast: low-fat cottage cheese, seeds. Second breakfast: fruits. Lunch: fresh vegetables, fish. Dinner: vegetable salad with herbs, boiled peas.
Fourth day	Breakfast: low-fat kefir, herbs. Second breakfast: fruits. Lunch: boiled vegetables, beans. Dinner: vegetable salad, lamb.
Fifth day	Breakfast: low-fat cottage cheese, berries. Second breakfast: cheese. Lunch: stewed vegetables, rabbit. Dinner: vegetable salad, mussel soup.
Sixth day	Breakfast: low-fat kefir, sprouted wheat grains. Second breakfast: fruits. Lunch: boiled vegetables, beef. Dinner: vegetable salad, boiled lentils.
Seventh day	Breakfast: low-fat cottage cheese, fruit. Second breakfast: seeds, nuts. Lunch: Pineapple stew. Dinner: vegetable salad, shrimps.

It is necessary to observe correct sequence use different types products throughout the day. Morning: carbohydrate food with a GI 35-50 or protein. Fat is excluded. Day: variations are possible - carbohydrates (GI up to 40) with vegetable fats, proteins with carbohydrates (GI up to 25) and fats or fruits. Evening: animal proteins combined with raw vegetables with a low GI and minimal carbohydrate content.

The average portion is 300-400 g, if there are a lot of vegetables in the meal, a portion weighing 500 g is allowed. A portion of fruits (berries) per day should not weigh more than 400 g. Fruits (berries) are not allowed to be eaten after 16:00.

Tip 1. To determine the compatibility of products, Tatyana Malakhova suggests this method: present the desired products in one plate, for example, herring with strawberries or sausage with bananas. If it is impossible to imagine a combination, you should not eat such foods during the same meal.

Tip 2. The correct dressing for salad is important: vegetable oil, if vegetables are served with fish, fermented milk product (for example, low-fat yogurt), if vegetables are served with meat.

Tip 3. For some people, fresh fruits increase their appetite, in which case they can be replaced with baked ones, for example, baked apples or pears.

Tip 4. The menu can be diversified with grilled products.

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Reviews and comments (40):

1 2

I quote Elena:

I quote Liana:

Hello, could you send me the e-version of Malakhova's book to my e-mail address: m, [email protected]

I quote Elena:

I quote Liana:
Send someone a book by Malakhova. I asked her to make an exception for me, send it, they didn't even answer me, but they cluttered all the mail.

Write your email address. I downloaded it somewhere.

Elena, I join those asking to send an electronic copy of Malakhova's book. I would like to figure it out, if you like it, I will join the ranks. Thank you in advance. my email the address: [email protected]

[email protected]/ 12 Feb 2018, 12:43

I quote Elena:

I quote Liana:
Send someone a book by Malakhova. I asked her to make an exception for me, send it, they didn't even answer me, but they cluttered all the mail.

Write your email address. I downloaded it somewhere.

Good afternoon, if it's not difficult, please send an email version of Malakhova's book to [email protected] Thank you in advance, goodbye.

I quote adieu:

I quote Manyash:

I listened for three hours, I thought, well, when is the system itself? Wait ... Pay 30,000 r. And everything that was said was pulled from various sources, most from Bormental. All diets groaned, but it turned out that the system itself did not have any, but the same diet. Sheer disappointment. Sorry for the wasted time.

the same way! and then for another three days they sent offers, first for a third of the price (like, the first ten who paid), then they reduced it to 4700 rubles. - already two lucky ones for such a price will receive. As a result, I downloaded the book on the internet, read half of it (diagonally, since all the same was said in the webinar), as a result, as it was written above in the comments, the author's full vinaigrette and contradictions to herself. Although, in some sources (documentation for obtaining a patent from an invention), she writes that she has overworked a lot of all kinds of diets, taking them as a basis, but adding her own.
You can, of course, disassemble the entire book and the system "by the bones" and show all these contradictions. But I think those who read it saw everything themselves.
But at the same time, you can choose from all this what is right for everyone. For example, by pulling myself together and compiling a system for myself (not from this book), I was able to lose 13 kg in six months.

Today, Tatyana Malakhova's diet is considered one of the most modern ways to reduce body weight. What is the secret of the popularity of this technique? What's so special about this food restriction? This is what I will tell you about, as well as the principles and menus.

The method of losing weight by Tatyana Malakhova is also called the "Friendship Diet", and today this term has become quite firmly established by those who adhere to the principles of this food restriction.

According to the author of the diet, the method of this food restriction is based on common sense, as well as the desire, as they say, to treat your body kindly, and not to overload it with excessive training and not torture it with hunger, in pursuit of weight loss.

What is the essence of Tatyana Malakhova's diet?

Losing weight, to one degree or another, probably every second woman on our planet dreams. But, few of the fair sex choose the really correct path, in which you just need to listen to your body, and not engage in self-torture.

And if you really manage to hear your body, then you will not have to starve yourself, perform any tough mono-diets, extra pounds will simply melt by themselves, without additional effort.

Diet "heat engineering" does not prohibit anything, but only recommends what exactly should be chosen from food and why, as well as how to make the diet rich, balanced and varied.

Sometimes, the technique allows you to eat what you really like, and there will be absolutely no harm from using such a dish, if you slightly correct it, based on the rules of the weight loss system.

So, the friendship diet begins with the correction of the developed eating habits... As you know, someone who has a lot of unhealthy attachments to food is overweight.

Losing weight with Tatyana Malakhova is addressed to those who realize that it is impossible to correct all figure flaws in ten days. And also that category of persons who sincerely want to learn how to eat properly. After about a couple of weeks, you can already see the first positive results.

You will feel good and in a good mood, as well as increase your stamina during exercise. physical activity... And, of course, excess volumes will go away from those places where they are completely unnecessary.

The system suggests replacing harmful products with a more useful variety. If you feel that while it is difficult to give up some food, then do not force yourself, but put it off for later, but for now just limit its use.

It is necessary to gradually accustom your body to a new method of nutrition, so that it gradually gets used to flavor combinations. Study the rules well and follow them slowly. Select one item, then move on to the next. This is friendship with your body.

Basic principles of Tatyana Malakhova's diet

Start your morning with a glass pure water;
Drink four more glasses of water throughout the day, but not with meals;
Eat slowly and chew all food thoroughly;
Don't eat in a hurry;
Eat up to five times a day;
Be sure to eat in the morning;
Do not eat food three hours before bedtime;
Eat fresh vegetables at the start of your meal.

Tatyana guarantees a decrease in body weight if a person refuses following products power supply:

Salt should be gradually discarded;
You should not use sugar either, you can replace it with honey;
Eliminate the use of semi-finished meat products, various sausages, sausages, dumplings, canned food;
And also on your table there should be no mayonnaise, ketchup, and other industrial-made sauces;
Eliminate the use of strong alcohol, as well as beer;
Do not eat fried food.

Friendship Diet includes in his diet the use of the following foods that will contribute to weight loss:

Fresh fruits and vegetables;
Low-fat dairy products;
Low-fat cheese;
Seafood and fish;
Legumes and whole grains
Seeds, dried fruits and nuts;
Dry red wine;
Bitter chocolate.

Here's a rough one-day menu to follow during this diet. During the day, you should drink up to two liters of clean water, this is in addition to the use of other liquids.

Breakfast: take about four tablespoons oatmeal, add 30 grams of dried apricots and 100 g of cottage cheese to them, pour boiling water over everything, and after the cereal is infused a little, eat the porridge. After 40 minutes, drink 200 ml of water.
Lunch: drink a glass of low-fat kefir, eat a large apple and a couple of tangerines.
Dinner: Eat one tomato, steamed chicken breast, and a vegetable side dish with a spoonful of olive oil.
Dinner: prepare a serving of vegetable salad, which will include Bell pepper, green salad leaves, fresh cucumber, onion, half an avocado, herbs, shrimps, boiled egg, and season the dish with lemon juice and olive oil.

In general, you can compose the menu yourself, based on your personal preferences. It should be noted that the method of losing weight is a bit similar to the Mediterranean diet. It is important that the diet is varied and does not contain repetitions on the following days.

Conclusion

Before using this weight loss technique, it is recommended that you consult a qualified nutritionist doctor.

You can get rid of unnecessary pounds different methods, but most often people choose those methods that are less costly in terms of money and morality. Unfortunately, such remedies are not always useful and do not harm human health.

Who is Tatyana Malakhova and what is the secret of her diet?

Tatyana Malakhova is an ordinary woman who tried to solve her problem of being overweight. This helped her to create her own exceptional weight loss method, which combines her engineering knowledge and the advice of many nutritionists. As a result of many years of work, the famous diet called "Friendship" appeared.

Over time, Tatiana created her own website and later published a book. According to the reviews of those who have tried the method of losing weight on themselves, this wonderful diet truly works, the lost pounds go away forever. The result of all work on oneself becomes noticeable not immediately, but gradually.

The basis of Tatyana Malakhova's weight loss technique is to use products that are correctly combined with each other. Tatiana applied her technical knowledge on the combustion of fuel material in relation to a person. If the energy costs for food are high, then the result itself will be very good.

The main instilled methods of losing weight Tatyana Malakhova

This diet is a system of smooth transition to a healthy diet with replacement of the entire diet.

The rules for losing weight are very simple and everyone knows, they are collected from different diets and combined in this program.

It is necessary to eat 4 times a day and, of course, at the same time.
There should be no snacks during the day.
Early at dawn it is necessary to drink a small amount of boiled water.
Breakfast is required every morning. It is desirable that it be satisfying and give energy for the whole day.
Drink a glass of water before each meal to reduce the amount of food you eat.
It is best to start eating with a salad made from fresh, natural vegetables. Steam food.
You can eat only natural products.
Nutrition should always be formulated correctly and balanced.
Try to chew food thoroughly. You can not be distracted while eating.
It is recommended to take food no later than three hours before bedtime.

By completing all these points every day, it becomes possible to lose weight well and then keep your own weight in a normal state.

What can be eaten and what should be excluded

Eating foods with high speed assimilation will greatly affect the blood sugar and adversely affect the figure. As a result, it is necessary to give up junk food.

Arriving under the strictest prohibition:

dishes from potatoes and cereals,
canned foods,
dried fruits and pumpkin plants.

The means of providing the body with useful proteins is both chicken meat and low-fat fish or seafood.

It is necessary to include fermented milk products in the diet in order to improve the absorption of nutrients in the body.

As a side dish, you can use porridge made from buckwheat or wheat. Dishes are cooked only steamed and without the addition of salt. Bread is allowed to be consumed only baked from whole grain flour.

The diet itself does not require very dramatic dietary changes. Everyone who has tried this technique on themselves claims that the change in diet should not be very abrupt, but gradual, which has a beneficial effect on weight loss. If you really want to please yourself a little and try a delicious piece of chocolate, make an exception, but only dark chocolate containing 70% cocoa.

Slimming products with Tatyana Malakhova

And in the first place she puts everyone's favorite salt, which is referred to as "white death". It negatively affects the entire body and of course interferes with your weight loss. The thing is that an excess of salt in the body retains fluid in the cells of the body, which makes our skin seem swollen. Due to the fact that the liquid is retained in the body, poisons, toxins, salts and different kinds toxins. The presence of these elements in your body will inevitably add a few more kilograms to the already existing fat mass.

But it will be very difficult to control salt intake, because it is present in some foods. It is in your hands to give up industrial sauces, ketchups and pickles, in which a large amount of salt is concentrated. You should also remove fast food, snacks and crackers from the diet, the salt content in them is also extremely high.

Another strict no for the author of the diet is sweet, but this problem is much more difficult to deal with. Various candies, sweets and other desserts bring only aesthetic pleasure to our mind, but in fact they cause irreparable harm to your figure. If you are unable to give up sweets, then it is better to replace them with natural sugars. You can grab a couple of dark chocolate chunks or have some honey tea. Fruits, marshmallows and meringues are also delicious alternatives to milk chocolate and other unhealthy sweets. Some of the healthy sweets also contain valuable proteins, vitamins and fructose.

The author urges you to get rid of rice and potatoes, due to the high content of the glycemic index in their composition. And this means that it will be applied not only to your kilograms, but also to your health in general.

As for alcohol, the only exceptions here are a couple of glasses of wine in holidays... In other cases, it is better not to consume alcohol in any of its manifestations, because most of its varieties have a high calorie content, and also increase the feeling of hunger. Accordingly, overeating in this situation is inevitable, so do not tempt fate.

Slimming products according to the book "Be Slim"

Berries and fruits
Vegetables and mushrooms
Whole Grain Porridge
Dairy
Seafood
Nuts, seeds and beans
Lean meat

As you may have noticed, the list of products is quite extensive, you can make a large number of dishes that will definitely not harm your figure.

Power circuit

Breakfast

Your breakfast should include whole grain cereals and some fermented milk products.

Snack

Fruit pieces are best for a snack and are best consumed separately from other foods.

Dinner

For lunch, you are encouraged to consume animal proteins and vegetables in any form.

Dinner

Do not overload your body during dinner, so opt for steamed vegetables and proteins.

How to get out of the Malakhova's diet correctly?

We want to reveal to you a little truth that losing weight with Tatyana Malakhova is not a specific type of diet, but rather a program healthy eating... That is why it does not require an exit. If, thanks to the observance of these recommendations, you managed to come to the required kilograms, then you can simply revise your menu. Add some prohibited foods to it, such as bread, potatoes, and fried foods. Occasionally you can indulge yourself with weak alcohol and not be afraid that the result of your efforts will be spoiled for a few glasses of wine.

Another change associated with this diet may be an increase in the calorie intake of the diet, raise it to 1800 kcal. If after new year holidays you feel heaviness and another approaching hunger, it is better to arrange yourself fasting days... Of course, you shouldn't go back to harmful products which you have given up with such an effort. The main enemies are salt and sugar.

After you quit your diet, remember to keep making your breakfasts hearty and high in carbohydrates. Lunch should concentrate several types of food at once, both liquid dishes and delicious side dishes. For dinner, keep eating delicious side dishes, fish and meat products, with low content fat.

Despite the fact that you decided to abstain from the diet, it is still worth continuing to drink ordinary water. Try not to drink liquids with meals, drink about 4 glasses of pure water a day. Continue your workouts, visit baths and saunas, sign up for a massage of problem areas.

Cons of Tatyana Malakhova's diet

Tatyana Malakhova is a diet, which, according to the author herself, has no shortcomings. But it still has a short list of nuances that need to be heeded. Despite the fact that the diet is universal and suitable for almost everyone, it has a large number of rules and prohibitions. Agree, it will be very difficult to comply with them all, many will undoubtedly break the rules. It will be especially difficult for working people who can only eat once a day and not be able to store fresh fruits and vegetables.

The second striking problem associated with this diet is that each person will have their own result. Someone will be able to lose 3 kilograms in one week, while others will not see the result even after a month. It's all about metabolism, genetics and different lifestyles, someone is the most active, while someone, on the contrary, is forced to sit for 10 hours in front of a monitor screen.

It's no secret that a low-calorie diet can cause unpleasant digestive problems. This includes nausea, colic, headaches, indigestion, and general weakness. If you constantly consume only fiber, as prescribed in the diet, then you can face constant constipation. Of course, this will only happen if you don't drink enough water per day.

As you may have noticed, the diet includes a large amount of dietary fiber and at the same time practically excludes fats and proteins from the diet. It is thanks to the latter that a person gets beautiful and strong muscles. Therefore, for those who are involved in sports, it is better to refrain from this method losing weight, because the presence of muscles is the main rule in any sport.

Contraindications to losing weight with Malakhova

Too young age
Pregnancy
Heart disease nervous system and fluctuations in blood pressure
Viral diseases
Recently experienced serious illness and operations
Food allergies
Professional sports
Extreme obesity
Weakened immunity

Tatyana Malakhova whose weight loss led her to incredible results does not guarantee you exactly the same results. Therefore, you need to be careful, choose the most optimal menu for yourself. And do not make a diet from this diet, let it become your way of life, proper nutrition will improve the health of the body.

This is how the recommendations from a woman who is on personal experience managed to cope with their own excess weight. She had to go through a lot of diets and exercise programs in order to compose her own diet. It doesn't tell you a strict menu to follow, no, it gives you the freedom to choose. After reading all the recommendations and contraindications, you can create a high-quality food system made up of your favorite dishes.

Being healthy is the main quality that can transform not only your body and face, but life in general. Proper nutrition provides more than just getting rid of extra pounds, but also provides a beautiful look to your skin and tone of the whole body. So, having familiarized yourself with all the rules and trying to follow them, you can take a step towards an ideal figure. There is nothing to be afraid of, because the result of losing weight is only in your hands.

The original method of losing weight is Tatyana Malakhova's diet, which can be found in detail on her website "Be Slim" is officially registered in Russia as an invention. And even there was such a thing as a negative calorie content of dishes. What does a heating engineer have to do with the struggle of overweight people? As it turns out, the most direct one.

Malakhova's diet first attracted everyone's attention ten years ago after the participation of a writing engineer in the popular TV show Let Them Talk. And it was not a simple story.

Everyone saw the previous footage of filming with her very large-scale figure before the start of the process of losing weight in a new way she invented, and a beautiful slender lady who tested her diet on herself. Who of those who carry dozens of extra pounds on themselves, have not sighed for years about such an amazing result? Many have already lost all hope, then tormented for days on a hungry menu, then comforting their darlings with another violent feast.

So what is the secret of Tatyana Malakhova's diet, which today is called the "friendship diet"? Most likely, the fact that its author found a way not to force his nature with starvation and severe restrictions on the menu, but to meet her halfway, taking into account all the features of a healthy and balanced diet.

According to Tatyana Vladimirovna, this is not a lack of health, but accumulated reserves of energy that have not been used. This means that the energy received in the form of calories from a tasty cutlet or pie is still deposited in the increasing folds on the stomach.

If you spend it on time and usefully, then the problem will melt away, revealing that the owner has a waist and a natural physique. And this weight loss without painful abstinence and discomfort in complete understanding with your own body. Hence the name of this method of losing weight. The menu must include all the products necessary for life, a full set of vitamins and minerals.

The technique also provides for a lifestyle with different options burning calories from long walks, to the introduction of foods into the diet, the digestion of which consumes more calories than they are. There is no need to wait for a quick weight loss. But fat deposits will also recover if the diet is violated much slower.

Grocery list

Moreover, in the diet of Malakhova on her website great importance has a list of must-have foods recommended on the menu for a balanced one. Special restrictions are indicated, for example, for common table salt. Although it is generally accepted that without it the menu will be bland and tasteless.

It is not for nothing that salt is sometimes called the white death. If salt is not controlled and accumulates more than necessary, it will retain fluid in the body. Swelling may appear, which greatly interferes with the process of losing weight. Together with salt, various harmful substances: slags, carcinogens, poisons. If they can be removed, this can ensure the removal of up to two extra pounds.

Even giving up salt in pure form, we can receive salt in industrial ketchups, dressings, marinades. Apart from canned food and pickles. Like semi-processed foods, fast food and chips. They also contain carcinogens and various unhealthy additives. Instead of salt, to improve the taste, Malakhova advises using various natural seasonings of lemon, cinnamon, pepper, garlic in creating new recipes for healthy and tasty food.

Malakhova urges to exclude various sweets from her menu - sweets, cakes, desserts. The pleasure is short. But the sugar that has passed into fat will remain in the body for a long time.

Of course, completely denying yourself such pleasures is also harmful. Therefore, a slice of dark bitter chocolate, a spoonful of honey in tea, berries, fruits, dried fruits, jelly and marmalade can solve the problem. It is also better to avoid in your menu the products common on our table, like potatoes in any form, pies, white rice. They have a high one.

Among drinks, alcohol is considered harmful, sharpening the appetite and any sweet high-calorie drinks. Although, sometimes it’s worth a couple of glasses of Georgian wine. But no smoked meats for a snack.

What products must be present in the menu with the "Friendship diet?"

Plain vegetables, herbs, mushrooms;
Peas, legumes, soy products;
Fresh berries and fruits;
Milk, kefir, sour cream, cottage cheese. Better without fat;
Seafood, lean fish;
Clean meat and poultry;
Porridge made from buckwheat, brown rice, oatmeal;
Nuts and seeds.

Every day, the menu should contain one gram of protein per kilogram of weight losing weight, up to 50 grams of fat and almost a pound of fruit.

Menu for every day

All food should be evenly distributed across the four food options for a meal... For example, with such recipes:

For breakfast, whole grain porridge is required;
For a snack, a few fruits;
For lunch, animal proteins with vegetables;
For light supper freshly chopped salad of vegetables and proteins (egg without yolk is possible).

Before and after meals, you can and should drink squeezed vegetable and fruit juices, compotes, teas, including herbal, ginger mixtures and fruit drinks, decoctions, mineral water and whole grain coffee.

Practice has shown that if Tatyana Malakhova's "friendship diet" is applied correctly and without interruption, you can get up to three kilograms of weight loss per week.

On the one hand, one can only dream about it. On the other - too fast weight loss difficult to fix and go to comfortable and stable healthy image life. It is better to get used to new habits gradually, learning to enjoy them. Malakhova herself and hundreds of people who have joined her diet succeed.

For example, here is one of my favorite menus with recipes for the week and for every day:

For breakfast, cereal on the water;
For a snack - "Sybarite" made from low-fat cottage cheese, kiwi, quarters and halves, finely chopped and whipped with a blender. Adding bifidocas for flavor will complete its perfection;
For lunch, a salad of carrots and walnuts tucked in. Protein plus: a little boiled chicken breast or fish;
In the evening, again a salad of half carrots, celery, a third of a grapefruit, lemon juice and sesame seeds. Plus a hard-boiled egg and a slice of low-fat cheese.

The daily calorie intake for this recipe should be 1600-1800 kilocalories per day with unloading after a holiday overeating.

For those who are used to consuming food immeasurably, the diet menu may seem ridiculous and ridiculous. But does being a walking fat factory make more sense? Maybe you should listen to your body?

By the way, the process of getting out of the Malakhova diet is not even specifically mentioned. After all, this is normal, without starvation and unnecessary suffering. active image life. Unless sometimes, when reaching a comfortable weight, you can allow yourself a little bread, sweets and light wine.

Details of the entry into the "Diet of Friendship" Tatiana Malakhova, useful tips and consultations are available regularly on her website called “Be Slim”.

Here, its system of engineering meaningful energy balance of the human body is painted to the smallest detail and is constantly being supplemented. interesting experience... New recipes appear, which are shared on the site by many participants who have believed in the system of losing weight and normalizing the weight of Tatyana Malakhova and have learned to enjoy a healthy, balanced life in every sense.

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