Course be slender Tatyana Malakhova. Be slim

27.07.202027.05.2017

Tatyana Malakhova is an ordinary heating engineer who instantly became famous after participating in the popular TV show “Let them talk” with Andrei Malakhov. Tatyana became famous for her unique technique weight loss, the essence of which she later outlined in the book "Be Slim". Developing her own method of losing weight, Tatyana Malakhova was inspired by the principle of burning fuel material in heat engineering. Having applied and adapted the knowledge of engineering to the human body, supplementing her method with the basic principles of various diets, Tatyana Malakhova has developed an effective weight loss system, sonorously called "Friendship", which has won the approval of many nutritionists.

The essence of the diet

Diet "Friendship" - system: "Be slim!" Tatyana Malakhova is convinced that in order to effectively get rid of excess weight it is necessary to acquire harmony between the soul and the body. This can be achieved only by making friends and completely loving your own body. This main principle and was reflected in the name of Tatyana Malakhova's diet for weight loss "Friendship".

The diet of Tatiana Malakhova "heat engineering" is a simple and effective system for getting rid of excess weight by using the internal reserves of the body. The Friendship Diet is a nutritional system that should be followed throughout life, radically changing your previous gastronomic habits. Getting rid of excess weight while following the Friendship diet will be slow, but stable, and in the future the lost kilograms will not come back.

The basic rules of the Friendship diet:

Every day on an empty stomach, you should drink a glass of non-carbonated water to start metabolic processes in the body;
Breakfast should be mandatory according to the rules of the Friendship diet;
Half an hour before meals with the Friendship diet, you should drink a glass of non-carbonated water, which will fill the stomach and significantly reduce appetite;
During the day, you need to drink at least 1.5-2 liters of water without gas;
You should eat 4-5 times a day while following the Friendship diet;
You can not eat the same dish twice a day. The Friendship menu should be varied;
Eating should be leisurely, each piece must be chewed thoroughly;
The last meal on the Friendship diet should be no later than 3 hours before bedtime.

The Friendship diet involves a balanced, proper diet, and therefore all fried foods should be excluded from the menu. It is allowed to use boiled, stewed, baked, steamed or grilled culinary delights. Salt, which contributes to the delay in excretion from the body excess fluid, should be excluded from the Friendship diet completely or at least minimized.

Allowed and prohibited products

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Diet "Friendship" Tatyana Malakhova - allowed products:

Lean meat (beef, veal, rabbit meat);
Low-fat poultry (chicken, turkey);
Low-fat fish and seafood;
Low-fat dairy and sour-milk products (yogurt, cottage cheese, kefir, sour cream);
Low-fat cheeses ("Tofu", unsalted cheese);
Eggs;
Cereals and cereals (oats, unpolished rice, buckwheat, millet);
Rye and whole grain bread;
Pasta from durum wheat;
Non-starchy vegetables (cucumbers, tomatoes, bell peppers, cabbage, spinach, broccoli);
Legumes (peas, beans, lentils);
Unsweetened fruits and berries (apples, pears, plums, currants, citrus fruits);
Unrefined vegetable oil;
Seeds, nuts;
Dried fruits;
Bitter chocolate (with a cocoa content of at least 70%).

With the Friendship diet, it is permissible to occasionally drink a glass of dry red wine, for example, during the holidays.

Diet "Friendship" Tatyana Malakhova - prohibited foods:

Fresh and rich pastries;
Wheat bread;
Frozen semi-finished products;
Sausages;
Smoked products;
Canned food;
Polished rice;
Corn;
Potato;
Sugar;
Fatty sauces (mayonnaise, mustard, ketchup);
Carbonated drinks;
Alcoholic drinks.

The Friendship diet involves the complete exclusion from the diet of foods containing flavor enhancers (for example, monosodium glutamate). Refined foods, as well as those that have undergone deep processing, should be excluded from the Friendship diet.

Clean the fish from scales, remove the insides and gills, rinse.
Grate with spices for fish, lemon juice, send to the refrigerator to marinate for half an hour.
Peel the onion, cut into half rings.
Mix sour cream with vegetable oil, mix until a homogeneous mixture is obtained.
Pour sauce over onion.
Cover a baking sheet with foil, put half of the onion soaked in sauce, then fish, onion again on top. Seal the fish with foil on all sides.
Bake the pike in an oven preheated to 180 degrees for 40 minutes.

Pamper yourself during the holidays while following the Friendship diet of Tatyana Malakhova with pike baked in the oven.

Steam omelet

Steam omelet

Ingredients:

Eggs 2 pcs;
Sour cream 2 tsp;
Water 2 tablespoons;
Vegetable oil 1 tbsp.

Cooking method:

Beat eggs with a fork, add sour cream, water, mix with a whisk until a homogeneous mass is obtained.
Lubricate the baking dish with vegetable oil, pour the omelet into it.
Set the form in a colander, place it in a saucepan filled with water.
Boil the omelette for 15 minutes in a steam bath.
Cool slightly, remove the omelette from the mold.

Steam omelette is incredibly easy to prepare and good for the health of those who lose weight on the Friendship diet from Tatyana Malakhova.

Ragout with lentils

Ragout with lentils

Ingredients:

Lentils 1 cup;
Onion 1 pc;
Carrot 1 pc;
Zucchini 1 pc;
Dried tomatoes 10 pcs;
Garlic 2 cloves;
Vegetable oil 2 tablespoons;
Water 1 glass;
Greens to taste.

Cooking method:

Peel onion, garlic and carrots.
Grind vegetables, stew in a frying pan heated with vegetable oil.
Add sun-dried tomatoes, diced zucchini, simmer for another 4 minutes, stirring occasionally.
Transfer vegetables to a saucepan, pour lentils, pour water.
Bring to a boil, reduce gas and cook for 10 minutes covered.
Then remove the lid and boil the stew for another 10 minutes without a lid.

Hearty lentil stew is a self-sufficient dish that you can get enough of for dinner with the Friendship diet of Tatyana Malakhova.

Mushroom cream soup

Mushroom cream soup

Ingredients:

Champignons 400 gr;
Onion 2 pcs;
Flour 2 tbsp;
Cream 200 ml;
Butter 40 gr;
Chicken broth 600 ml;
Vegetable oil 2 tbsp.

Cooking method:

Peel the onion, cut into cubes.
Wash mushrooms, chop.
Pass the onion in a frying pan heated with vegetable oil, then add the mushrooms to it.
Put the mushrooms with onions in a blender, pour a third of the chicken broth, grind until smooth.
Melt in a saucepan butter, add flour, stirring pass through for 2 minutes.
Transfer the mushroom dressing to the pan, pour the soup with broth, cook for 7 minutes.
Pour the cream into the soup, bring to a boil, turn off the gas. Cover the pot with a lid and let the soup brew for 5 minutes.

Mushroom cream soup is a light and healthy first course that can satisfy your hunger for lunch while following the Friendship diet for weight loss according to the method of Tatyana Malakhova.

Curd dessert with berries

Curd dessert with berries

Ingredients:

Low-fat cottage cheese 400 gr;
Low-fat sour cream 150 gr;
2 eggs;
Natural honey 3 tablespoons;
Vanillin 1 sachet;
Balsamic vinegar 0.4 cups;
Berries to taste.

Cooking method:

Beat in a blender until a homogeneous mass of cottage cheese, sour cream, honey and eggs.
Leave the mixture to cool for 1 hour in the refrigerator.
Rinse the berries, transfer to a saucepan, pour in balsamic vinegar, sweeten with honey.
Bring the mass to a boil, boil for 3 minutes, strain.
Pour the remaining sauce back into the pan, boil for 5 minutes until thickened.
Pour sauce over berries, cool.
Put the curd mass into a glass, pour berry syrup over it, decorate with berries on top.

Incredibly tender cottage cheese dessert with berries can be included in your diet while following Tatyana Malakhova's Friendship diet for breakfast.

Chicken skewers in the oven

Chicken skewers in the oven

Ingredients:

Chicken fillet 1 kg;
Vegetable oil 2 tablespoons;
Soy sauce 1 tbsp;
Garlic 2 cloves;
Coriander 1 tbsp

Cooking method:

Rinse chicken fillet, dry, cut into small pieces.
Thread each piece onto skewers.
Mix vegetable oil, soy sauce, coriander and chopped garlic in a separate container.
Dip skewers with poultry meat in marinade, cover cling film. send to the refrigerator for two hours.
Line a baking sheet with baking paper. Put chicken skewers on it.
Bake in an oven preheated to 200 degrees for 10 minutes, then turn the kebab over and bake for another 10 minutes on the other side until golden brown.

Chicken skewers in the oven are a great alternative to a meat dish cooked on a fire. Include a delicious and healthy chicken skewers in the menu of the Friendship diet by Tatyana Malakhova.

There are contraindications, consult your doctor.

Also called the "friendship diet", it is very common among Internet users. She gained popularity thanks to the book "Be Slim", which was published in 2011. Today, this diet bears little resemblance to itself, as it has passed through many Internet sites, which is comparable to its passage through a “broken phone”. Therefore, when reviewing Tatyana Malakhova's weight loss system, we turn to the original source - her book.

Tatyana Malakhova - Be slim

In her book "Be Slim" Tatyana Malakhova writes that the reason overweight is not at all low motor activity and overnutrition. Obesity is a consequence of problems:

psychological;
physiological.

According to Tatyana Malakhova, the fight against excess weight involves the elimination of these causes. To overcome the psychological factor, you need:

overcome the habit of eating up food from a plate and eating up for the future;
get rid of food addiction;
do not eat depression;
do not celebrate joyful events with the help of food;
forbid yourself to put an additive;
do not eat food mechanically, automatically, with a book or in front of the TV.

Physiological problems are an excessive feeling of hunger. The result is low blood sugar and an empty stomach. Thus, the whole method of losing weight according to Tatyana Malakhova comes down to three things:

1. The ban on eating food without a feeling of hunger (elimination of the psychological factor of overeating).
2. Organization of the correct diet, which does not allow the stomach to be empty.
3. Use the right products, which allow for a long time to maintain the concentration of sugar in the blood at an acceptable level.

The essence of the diet of Tatyana Malakhova

The diet of Tatiana Malakhova is not an attempt to lose a certain number of kilograms in a certain number of days. It involves not only a change in diet, but also a correction of lifestyle. This diet never ends unless you want to gain weight again within a few months of reaching your target body weight.

When forming a diet, attention is paid to five main factors:

meal time;
chemical composition of products;
the amount of food consumed;
food combination;
order of consumption of different dishes.

According to Tatyana Malakhova, it is necessary first of all to exclude foods that contain little fiber, trace elements and vitamins from the diet. She calls such products “empty”, useless for the body. After their consumption, they allegedly want to eat, as the body lacks something. The list of "empty" products of Tatyana Malakhova includes:

fried potatoes;
sausage;
sweets;
White bread.

In her book "Be Slim" Tatyana Malakhova writes that the same foods with different conditions can be converted into fat or used as an energy substrate.

Tatyana Malakhova's diet menu

Tatyana Malakhova in her book "Be Slim" focuses on the fact that there are no prohibited foods. Her diet supposedly has no restrictions. In fact, there are some restrictions. The category of undesirable products includes:

food with a high glycemic index (foods containing starch, flour or sugar);
poisonous food that loads the liver, "distracting" it from the process of splitting fats;
salt.

products containing inorganic nutritional supplements, including preservatives, dyes, thickeners;
caffeine, alcohol, hormonal drugs;
fried foods;
starchy foods that have been cooked for a long time.

Salt is strictly prohibited. According to Tatyana Malakhova, it causes diseases of the kidneys, heart and bladder. She compares salt with poison, blaming sodium chloride for being indigestible, containing no vitamins or calories. The author hates salt so much that she devoted a whole chapter to it in her book.

Tatyana Malakhova's diet menu includes the following products:

vegetables;
fruits and berries in limited quantities;
fish - best source animal white;
eggs and milk are well digested, and therefore take the second place of honor after fish;
poultry (without skin, because it has a lot of fat);
meat - allowed to be consumed in not large quantities;
offal - can be consumed only occasionally;
legumes;
mushrooms (except salted and pickled);
nuts;
vegetable oils.

Prohibited cereals:

semolina;
corn;
White rice.

Allowed in moderation:

millet;
pearl barley.

oatmeal;
buckwheat;
brown rice;
rye;
wheat.

According to Tatyana Malakhova, you need to drink a lot. At the same time, drinking food is strictly prohibited. The author believes that this entails a violation of digestion, and therefore harmful to the figure.

Different products have different compatibility. Optimal combinations:

vegetables - with any products;
carbohydrate-containing foods (cereals, bread, legumes) - with nuts, seeds, vegetable oil, eggs and cheese;
fats and proteins;
meat and cheese;
mushrooms and eggs.

Prohibited combinations:

fruit and animal food;
carbohydrate-containing foods - with saturated animal fats (Tatiana Malakhova does not seem to be aware of the presence of saturated fats in cheese and eggs);
saturated and unsaturated fats (according to the author, when mixed, they are better absorbed);
fish and cottage cheese;
mushrooms and dried fruits;
meat and chocolate (although it is better not to use it at all);
meat and fish.

Review of the doctor about the diet of Tatyana Malakhova

In the book of Tatyana Malakhova there are many inaccuracies and contradictions. It contains a lot of false information, distorted ideas about the physiological processes occurring inside the human body. This is not surprising, because Tatyana Malakhova is an engineer, not a doctor, and therefore she simply does not have sufficient knowledge of human physiology, the characteristics of digestion and energy metabolism.

So, in her book, she constantly talks about the need to consume foods with a low glycemic index, which do not increase blood glucose levels too quickly, and therefore are useful for the figure. At the same time, the author claims that carbohydrate foods are incompatible with saturated fats, because they reduce the rate of absorption of sugars. Obviously, these two recommendations contradict each other, and there are a lot of similar moments in the book "Be Slim".

But overall, the book is good. There is no doubt that it is really capable of leading the reader to a positive result if he follows all the recommendations set out in it. Surely the diet of Tatyana Malakhova is effective, because its main points are the restriction of fatty, sweet and starchy foods. This inevitably leads to weight loss. At the same time, the author’s distorted idea of \u200b\u200bthe mechanisms of losing weight is just a small drawback of a really useful weight loss system.

Imagine an Indian who is trying to lose weight, dancing around the fire with a tambourine all day and night and calling to heaven. He will probably lose weight, as this activity burns a lot of calories. And even if he eventually believes that it was the gods, in response to prayers, that saved him from excess fat, you must admit that in this case the main thing is the result, and not the awareness of the mechanism that led to success.

Similarly, you can lose weight on Tatyana Malakhova's diet. It does not matter if at the same time you believe that the weight is gone due to the right combinations of products or the exclusion of foods that overload the liver. It is important that the result will surely be, and this is the main thing. Therefore, we give a positive assessment to the weight loss system of Tatyana Malakhova, and we recommend her book “Be Slim” for reading and implementing the information received.

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Tatyana Malakhova's book "Be Slim"

Many people try to download this power system for free. What makes it so desirable and popular.

Here are the most effective ways to lose weight. As Tatyana herself emphasizes, the main thing is not which diet to choose for weight loss, what matters is the inner attitude, motivation, conviction of success and everyday work.

The basic principles of the diet are no restrictions on food, the main thing is to follow some rules. Here they are:

On an empty stomach, barely waking up, drink a glass of clean water.
Eat at least four times a day
Before each meal (10-20 minutes before) drink a glass of water.
Chew each bite thoroughly and enjoy.
Eat last time 3-4 hours before bed. Evening eating is nothing more than a bad habit, the author of the technique believes.
Eat a vegetable salad or fresh vegetables before the main course.
Be sure to have breakfast! This will make it possible to control appetite during the day, avoiding a strong feeling of hunger in the evening.

The composition of the diet of Tatyana Malakhova

Tatyana Malakhova also compiled a list useful products, which should be given preference in the diet. These are, first of all, vegetables, fruits, low-fat dairy products, low-fat cheeses, seafood, grains, nuts, seeds, dried fruits. Seasonings should be used only natural, without additives. As a dessert, it is allowed to use bitter chocolate and red wine in an amount not exceeding two glasses a day.

As you can see, the rules are quite simple and easy to follow.

List of harmful products by Tatyana Malakhova

But the products that should be abandoned, according to Tatyana Malakhova:

1. Eliminate all foods with a high glycemic index: sugar, white flour, sweets, white rice, corn, potatoes. This condition is reflected in the well-known Dukan diet.
2. Do not eat processed foods: sausages, smoked meats, canned food, pickles, marinades, etc. They contain too much a large number of preservatives, stabilizers, enhancers and substitutes. Give preference to natural products.
3. Give up alcoholic beverages, they are very high in calories and cause increased appetite. (This paragraph contradicts the previous permission to drink 1-2 glasses of wine per day)
4. Avoid fried foods
5. Do not use industrial sauces: mayonnaise, ketchup, sauces.
6. Give up salt, which contributes to salt retention in the body, disrupts the balance between potassium and sodium, increases appetite .. A complete rejection of salt is not considered appropriate.

Tatyana Malakhova as author special technique weight loss gained incredible popularity after Andrey Malakhov invited her to participate in his program. Like many similar methods designed to reduce weight and gain health, Tatyana Malakhova's weight loss diet was suffered by her throughout her life. From childhood, Tatyana was haunted by various diseases, a long way to get rid of ailments - and all this against the backdrop of heavy weight, usually not inherent in a child. At the age of 10, Tatyana weighed 64 kilograms!

As she got older, Tatyana tried many diets, starved herself to lose weight, and exhausted herself. physical training- but did not achieve the desired result, the weight went away and returned again. And then she naturally came to the decision to create her own method of losing weight.

Tatyana Malakhova's diet is based on Kim Protasov's nutrition system, which is maximally adapted to the individual characteristics of a person. But after her, she began to adhere to her own weight loss system, where the main thing was the right attitude to nutrition. She wrote about them in her book, which was published in 2010.

Tatyana Malakhova's method once received the working title "Friendship Diet", and today this term has become so firmly established in the everyday life of everyone who is guided in their nutrition by the principles of Malakhova that there is no point in changing it.

Tatyana Malakhova, a thermal power engineer by education, while working on herself and her weight, managed to formulate her postulates for achieving harmony from the heat engineering side. She analyzed and tried on herself many different and contradictory diets. As a result of several years of searching, I managed to develop my own weight loss system “Be slim” - a diet based on heat engineering (it was based on the laws of heat engineering and the burning of products, i.e. fuel, in the human body).

Nutrition on the Malakhova diet is based on three rules:

Smart selection of products.
Combination of products.
Time and order of the use of products.

Tatyana Malakhova is of the opinion that it is more correct to count not calories, but proteins, fats and carbohydrates that a person needs.

The basic rules of the Friendship diet

the calorie content of the daily diet should be at least 1200 kcal;
the number of meals per day is three to four, it is recommended to make the intervals the same, snacks are excluded. Meals should be equal in volume and caloric content of servings;
the break between dinner and breakfast is 14 hours. The last meal should be taken 3-4 hours before bedtime;
you need to eat slowly, chewing food thoroughly. You should try to enjoy food. You can not eat in conditions that are not adapted for food, i.e. on the run, in bed, in front of the TV;
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 the products, if this is not possible, its gentle types are used;
before meals, you should always eat salads or fresh vegetables and fruits - vegetables should be present on the menu daily;
You should drink at least 2 liters of water per day. Tatyana Malakhova recommends drinking a glass of water 30 minutes before a meal or an hour after it. You can't drink while eating. Immediately after waking up, you need to drink a glass of purified or spring water;
drinks should not be consumed with meals, 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;
Before meals, you should always eat salads or fresh vegetables and fruits.

Prohibited foods of Tatyana Malakhova's diet

First of all, foods with a high glycemic index and a lot of sugar. These are refined rice, potatoes, wheat bread, corn, confectionery products containing complex carbohydrates.
Refined products and products of deep processing. As you might guess, these are sausages, preservation, frozen semi-finished meat products, smoked meats.
Ketchups, mayonnaises, industrial spices of complex composition.
Salt. This product in large quantities is able to retain water in the body and stimulates increased appetite.
Strong alcoholic drinks and beer. It is permissible to drink a glass of red wine only if there is no alcohol dependence.
All fried foods.

Reviews about the diet of Tatyana Malakhova suggest that you can gradually exclude harmful foods, and then the body itself will refuse everything that will not bring benefits.

Useful diet products for Tatyana Malakhova

Fresh fruits and vegetables. Besides the fact that they contain fiber for weight loss, these products allow you to diversify the menu.
Dried fruits without sugar. It is an excellent substitute for cakes and sweets.
Natural fermented milk products, preferably with a low fat content. Cheeses of low-fat and unsalted varieties are acceptable.
Seafood. In addition to being a supplier of pure protein and fatty acids, seafood lowers cholesterol and has a beneficial effect on blood vessels.
Whole grain products that contain healthy dietary fiber and carbohydrates. These include wild rice, peas, soybeans, lentils, and beans.
All kinds of seeds and nuts, but in limited quantities, as they are very high in calories and difficult to digest.
Only natural spices and seasonings. This is lemon juice, black ground pepper, garlic, spices.
Bitter chocolate with at least 70% cocoa content. This product has a beneficial effect on brain activity.

How to make a menu for the day according to the principles of Tatyana Malakhova

Breakfast

According to Malakhova, a proper breakfast should consist of carbohydrate foods with a glycemic index of 35–50, which should be supplemented with lean proteins. The purpose of this meal is to provide the body with energy. Cereals and legumes are great for this. You can also eat fruits, choosing those that have the lowest GI. For example, green apples, grapefruits, apricots. Alternatively, berries.

But fruit juice, which advertising often offers us as an excellent invigorating drink for breakfast, is not worth drinking. Juice has a much higher GI than fruit. A fruit breakfast is acceptable only if your menu does not include animal products or starchy foods.

A good option for a morning meal is a small portion of vegetable salad. It is desirable to add carrots, beets, celery to it. And, of course, you can not do without whole grain porridge. Her GI is already low, but it can be lowered. Add 1 teaspoon of vegetable oil or a couple of tablespoons of nuts or seeds to a plate of cereals. Fat will slow down the flow of glucose into the blood, which means that the feeling of satiety will last. In order to reduce the glycemic index, carbohydrates can be supplemented with low-fat protein - cottage cheese and kefir with the addition of dried apricots, prunes or figs.

Lunch

Like lunch, this is a daily meal. A meal at such a time can be built according to several principles.

Proteins plus fats and carbohydrates with low GI (up to 25).
Carbohydrates with an average GI (up to 40), supplemented with a small amount of fat.
Fruit as a separate meal.

If you love fruits very much or want to diversify your diet, take your chance - this is the perfect time for them. The absorption rate of such fruits is average, the carbohydrates received can definitely be “worked out” by the end of the day, and they also have a lot of tryptophan - you will be both cheerful and cheerful.

True, it happens that after fruit an appetite is played out. If you feel like immediately eating something more substantial, then the GI of fruits needs to be reduced. Eat them not separately, but in combination with low-fat sour-milk products, raw vegetables (in the form of a salad, which should be seasoned with vegetable oil, nuts or seeds) or nuts (almonds, hazelnuts, walnuts).

Dinner

The main dish in this meal is a large portion of vegetable salad. That's where lunch should start. And if the vegetables can be any to your taste, then dressing is not so simple. Tatyana Malakhova adheres to the idea that unsaturated fats should not be consumed along with saturated fats. Therefore, if you have meat, eggs, offal or poultry for lunch, add yogurt or kefir to the salad. If you are going to eat fish, supplement vegetables with vegetable oil. Another option is to completely abandon the fat, and season the salad with lemon juice.

For those with a sweet tooth, Tatyana has another lunch option. Malakhova recommends them to eat more carbohydrates 2-4 times a week for lunch, namely, legumes, which contain both "coals" and vegetable protein. Beans, lentils and soy eaten for lunch will reduce sugar cravings.

Dinner

In the evening, it is best to eat lean animal protein, supplementing it with raw vegetables with the lowest glycemic index and a minimum of starch. The main component of your menu should be protein. It takes a long time to digest, and a third of the energy received in the process of assimilation is spent on the process itself. It turns out that the more protein, the more benefits for the figure.

It is for this reason that carbohydrates are undesirable in the evening menu: at night, the body almost does not consume energy, and everything obtained from porridge or potatoes will be deposited at the waist. But one piece of fish or a serving of cottage cheese is hard to eat. This is where vegetable salad comes in handy. You can eat as much as you like, and the more the better. Start your dinner with a salad, and start eating protein when you have eaten at least half of the vegetables.

Sample menu for the week

Monday

In the morning, eat a salad of celery, carrot halves, grapefruit slices. You can sprinkle with sesame seeds.
For lunch, serve 100 g of cottage cheese with fruit. For example, you can cut one kiwi or half an apple.
For lunch, prepare a vegetable salad of carrots and boiled beets, which should be seasoned with 1 tbsp. l. olive oil. Serve with red fish.
Dine on boiled chicken breast.

Tuesday

In the morning, eat oatmeal on the water with dried apricots and cottage cheese.
Have a snack with an apple and a glass of yogurt.
For lunch, cook grilled chicken breast and vegetable salad with tomatoes, cucumbers and herbs.
The last meal is a salad with boiled shrimp, avocado, lettuce and bell pepper, which can be seasoned with olive oil and the juice of half a lemon.

Wednesday

In the morning, eat cottage cheese with carrots, grated on a fine grater, as well as 2-3 dried fruits.
For lunch, serve a fruit salad with apple and pear, lightly sprinkled with sesame seeds.
For lunch, eat three dishes: bean soup, vegetable salad with cherry tomatoes, cucumber, bell pepper and herbs, buckwheat porridge (4-5 tablespoons).
For dinner, eat fish fillet, pre-baked in foil with natural yogurt dressing, and fresh vegetables.

Thursday

In the morning, eat oatmeal on the water with strawberries and wheat germ, as well as cottage cheese and 0.5 grapefruit.
Have a snack with a pear and a glass of kefir.
For lunch, eat seafood with a salad of radish, white cabbage and cucumber. It can be refilled linseed oil and the juice of half a lemon. You can also eat 1 loaf with a slice of hard cheese.
For dinner, prepare the curd mass, to which add the chopped cucumber, chopped green onion and passed through the press one clove of garlic.

Friday

In the morning, prepare sugar-free muesli with nuts and berries, seasoned with natural yogurt.
Snack on an orange.
For lunch, stew the turkey fillet, steam the green beans and serve with fresh green vegetables.
For dinner, make a two-egg omelette and serve with steamed tomatoes and a salad of carrots, beets and cabbage.

Saturday

After waking up, eat oatmeal with cottage cheese.
Eat a tangerine for lunch.
Perfect for lunch: chicken skewers, steamed vegetables, and creamy broccoli soup.
For dinner, you can serve bell peppers stuffed with minced chicken, onions and carrots.

Resurrection

Serve cottage cheese with almonds or seeds in the morning.
As a snack - a baked apple with cinnamon.
For lunch, bake fish and prepare a salad with beets and carrots.
Boil peas for dinner, serve with 2-3 cucumbers and tomatoes.

This menu is presented as an option. You can always create your own menu based on your own preferences.

One of the most newfangled ways to reduce body weight today is the diet of Tatyana Malakhova. What is the secret of the popularity of this technique? What is special about this food restriction? This is what I will talk about, as well as the principles and the menu.

Tatyana Malakhova's method of losing weight is also called the "Friendship Diet", and today this term has become quite firmly established in the everyday life of 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 be kind to your body, and not to load it with excessive training and not to torture it with hunger, in pursuit of weight loss.

What is the essence of Tatyana Malakhova's diet?

To lose weight, to one degree or another, probably, every second woman on our planet dreams. But, few of the fair sex really choose the right way 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 don’t have to starve yourself, follow any rigid mono-diets, overweight will simply melt on their own, without additional effort.

The “heat engineering” diet does not prohibit anything, but only recommends what exactly you need to choose 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 eating 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 developed eating habits. As is known, overweight possessed by one who has a lot of unhealthy attachments to food.

Weight loss with Tatyana Malakhova is addressed to those who realize that it is impossible to correct all figure flaws in ten days. As well as the category of people who sincerely want to learn proper nutrition. After about a couple of weeks, you can already see the first positive results.

You will have a good state of health and mood, as well as increase stamina during the exercise. physical activity. And, of course, extra volumes will leave those places where they are completely unnecessary.

The system suggests a replacement harmful products to a more useful variety. If you feel that it is still difficult to refuse some kind of food, then do not force yourself, but postpone it 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 the flavor combinations. Learn the rules well and follow them slowly. Pick 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 of clean water;
Drink four more glasses of water during the day, but not with meals;
Eat slowly, chew all food thoroughly;
Do not 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 weight loss if a person refuses the following foods:

Salt should be gradually abandoned;
Do not use sugar, you can replace it with honey;
Eliminate the use of meat semi-finished 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;
You can't eat fried food.

Friendship Diet include in your diet the following foods that will help you lose weight:

Fresh fruits and vegetables;
Low-fat dairy products;
Cheese with a low percentage of fat;
Seafood and fish;
Legumes and whole grains;
Seeds, dried fruits and nuts;
Dry red wine;
Bitter chocolate.

I offer an approximate one-day menu, which must be followed during this diet. During the day, you should drink up to two liters of pure water, this is in addition to drinking other liquids.

Breakfast: take about four tablespoons of 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 a little infused, eat porridge. After 40 minutes, drink 200 milliliters of water.
Lunch: drink a glass of low-fat yogurt, eat a big 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 portion of vegetable salad, which will include bell pepper, green lettuce, fresh cucumber, onion, half an avocado, herbs, shrimp, boiled chicken egg, and season the dish with lemon juice and olive oil.

In general, you can create a 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 food is varied, and does not contain repetitions in the following days.

Conclusion

Before using this weight loss technique, it is recommended to consult a qualified dietitian.

Course be slender Tatyana Malakhova. Be slim