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- Tatiana's story
- Why is Tatyana Rybakova's method good?
- The principles of nutrition on the diet of Tatyana Rybakova
- An example of Tatyana Rybakova's diet menu
- The results of the diet according to the method of Tatyana Rybakova
People struggling with obesity can be divided into those who are still experimenting with diets and those who have found that diets don't work. In order for the achieved result to remain with you for a long time, the chosen principle of nutrition must be adhered to for years, and preferably all your life.
No diet that promises fast weight loss is not so balanced that it can be followed for a long time. Therefore, at some point, everyone begins to realize that the safest and most the right way get rid of layers of fat healthy eating combined with reasonable physical activity. Tanya Rybakova, a young girl from St. Petersburg, came to the same conclusion.
How could a teenage girl, barely reaching 15 years old, weigh more than 100 kg? A common thing for today's young people. The family did not consider it necessary to limit the child and did not talk about the principles of proper nutrition. Tatyana ate fast food, sweets, could eat at night, drank sweet carbonated drinks - in general, she did not limit herself in any way.
For children and teenagers, being overweight is always a mental pain. Peers tease, give offensive nicknames, offend, do not want to be friends. The young girl experienced all this on herself, and all the more understandable is her desire to get rid of fat, which spoils her appearance and does not allow her to live a full life for a young girl.
Diet Tanya Rybakova does not provide any know-how. Everything that helped the girl become slimmer was the common truths that she simply systematized and successfully applied. So, Tatiana Rybakova's diet principles:
- Three main meals and two snacks
- Ban on sweets in the afternoon
- No fast food, no street food
- Eliminate all flour
- Stop drinking calories (sweet soda, juice from bags, milk)
- Don't eat fried food
- Introduce feasible regular physical activity
At first glance, everything is too simple and I can’t even believe that this technique helped the girl get rid of 50-odd kilograms. What's the catch? The fact that this method is not for the hasty. If a person wants to lose weight quickly by 15 kilograms, then Tatyana Rybakova's diet will not help here. It provides for a gradual and stable weight loss, the result of which will remain with a person for the rest of his life.
This method has many important advantages:
- the diet is balanced and therefore safe. Even teenagers can adhere to it, as Tanya's example showed.
- the diet is comfortably tolerated, it eliminates the feeling of hunger and breakdowns
- method brings up the right attitude to food, which eliminates problems with overweight in future
- weight loss according to the method of Tatyana Rybakova brings results that last a lifetime.
As Tatyana herself says, the main thing in nutrition is to understand what you eat. Products should benefit the body. Also, the girl is against spending a lot of money on food. Analyzing the contents of her refrigerator, Tatiana found that most of the family budget goes to those products that harm the body and cause overweight. These are all kinds of sausages, sausages, buns, cakes, frozen semi-finished products and canned food.
Such a meal will allow you to get enough for a long time and get energy for work and study.
A couple of hours after breakfast need to eat. It could be a handful of nuts or dried fruit, a large green apple, an orange or grapefruit, a cup of berries, a piece of watermelon, or a bunch of grapes.
The next major meal is dinner. Tatyana recommends preparing a dish of complex carbohydrates and proteins, supplementing them with a vegetable salad if desired. The author's favorite lunch option is buckwheat porridge and chicken breast. There is also a snack after lunch. It can be fruit, vegetable or dairy. The main thing is to make sure that the snack does not turn into a solid meal.
Dinner doesn't have to be easy. You need to choose the right foods and eat your fill. A hearty, but not late dinner is a guarantee that you will not go to storm the refrigerator in the middle of the night, but will calmly fall asleep and live until morning without feeling hungry. For dinner, the author of the diet recommends choosing low-fat fish and vegetables, you can also low-fat sour-milk products and eggs without yolks. There is no need to eat carbohydrates in the evening.
Breakfast: a cup of oatmeal and 2 boiled chicken eggs
Snack: a cup of any berries
Lunch: a plate barley porridge, half boiled chicken breast, 1 cucumber
Snack: a few pieces of nuts, dried apricots or prunes
Dinner: 3 pieces of baked pollock and a bowl of young cabbage salad.
- 2 day
Breakfast: egg white omelette (2-3 pcs.) And a bowl of oatmeal
Snack: large grapefruit
Lunch: a plate of buckwheat and 3 baked chicken drumsticks, lettuce
Snack: a glass of kefir and a green apple
Dinner: 1 herring baked in foil and a bowl of tomato-basil salad.
- 3 day
Breakfast: a bowl of muesli with low-fat kefir
Snack: whites of three boiled eggs
Lunch: a bowl of wheat porridge and 150 grams of beef stroganoff
Snack: green apple or peach
Dinner: 200 grams of low-fat cottage cheese and carrot and apple salad.
- Day 4
Breakfast: bowl of oatmeal and 2 boiled eggs
Snack: 5 pieces of dried apricots and prunes
Lunch: a bowl of brown rice and grilled beef steak
Snack: 1 orange
Dinner: 200 grams of baked cod and a plate of grilled vegetables (eggplant, tomato, pepper)
- Day 5
Breakfast: 3 egg scrambled eggs with greens, a glass of kefir with bran
Snack: 50 grams low-fat cheese
Lunch: bowl of lentils with chicken, 1 tomato
Snack: a glass of fat-free kefir
Dinner: 200-gram salmon steak, plate of Greek salad.
- Day 6
Breakfast: bowl of oatmeal, 2 boiled eggs
Snack: a handful of nuts and raisins
Lunch: 2 potatoes in their skins, boiled chicken breast, lettuce and cucumber
Snack: half carrot and half apple salad
Dinner: whole boiled chicken breast and large cabbage-cucumber salad
- Day 7
Breakfast: a bowl of millet porridge with 2 egg scrambled eggs
Snack: 1 pear or 1 apple
Lunch: a bowl of buckwheat porridge and 200 grams of lean beef goulash
Snack: a handful of almonds and 5 prunes
Dinner: 200 grams of pollock baked with vegetables
Such an approximate menu will help to gradually reduce weight without being constantly hungry. All products are simple and inexpensive, they are sold everywhere and do not cost a lot of money.
The diet of Tatyana Rybakova has no contraindications, since it includes everything necessary to a person substances, she is not hungry and is easily tolerated.
This principle of nutrition is not stressful for a person, weight loss occurs gradually. A person will feel more and more light every day.
Diet refers to a comfortable and healthy way to get rid of excess weight, the average is about 4 kilograms per month.
Reaching your ideal weight, you need to adhere to this nutrition system for life. This will ensure that you never have to type again. overweight and stay healthy.
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Tatyana Rybakova is a charming and slender girl from St. Petersburg. Tatyana became famous after participating in the talk show “Let them talk” on the federal channel, where she told how she managed to get rid of more than 50 extra pounds, shared the secrets of her miracle diet and methods for maintaining the achieved result.
To date, Tatyana Rybakova has published the book “How I lost 55 kg without diets”, and maintains her video blog about proper weight loss and helps overweight people get rid of complexes and gain a slender figure.
Features of the diet of Tatyana Rybakova
Tatyana Rybakova began to desperately take on her figure at the age of 14, when her weight became more than 100 kilograms. In the struggle for harmony, the girl tried all kinds of diets, which gave only a short-term result. After a couple of weeks, the weight returned, "taking" with him a couple of extra pounds. It was then that Tatyana Rybakova realized that weight loss could not be achieved by a miracle, she began to actively study the literature on the menu for proper nutrition for weight loss for a week or more. Then, based on the information received, she developed her own diet, with the help of which she got rid of 55 extra pounds in less than a year.
The diet from Tatyana Rybakova is a combination of psychological factors, motivation and proper nutrition. Before starting a diet, it is important, according to the girl, to stop reproaching yourself for being overweight, learn to love your body, and begin to increase self-esteem. Equally important is motivation and belief in success, despite the possible difficulties. "Nothing is impossible if you believe in yourself!" - says Tatyana Rybakova. The path to weight loss should be gradual. You should not just start following a diet for weight loss, but reconsider your previous habits, radically changing the food culture.
The basic principles of nutrition on the diet of Tanya Rybakova
The diet of Rybakova Tatiana is based on the principles of proper nutrition, which are combined with a low-carbohydrate diet. It is important to prepare a menu for the day in advance, correctly combining products with each other and taking into account the calorie content of each meal. Tatyana Rybakova personally determined the optimal calorie content of the diet for herself: 400 Kcal - the main meal (of which there are 3 per day) and 100 Kcal snacks. Controlling the products used and taking into account daily calorie content diet, you can easily lose weight in a month by 4 kg, in some you manage to lose all 10 kilograms.
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Tatyana Rybakova's diet for weight loss - basic principles:
- Fractional nutrition. There should be 3 main meals and 2 snacks per day. Thus, it is better to eat with a diet every 2-3 hours, which will help speed up metabolism;
- For breakfast, Tatyana Rybakova recommends eating complex carbohydrates(for example, oatmeal, buckwheat porridge) or proteins (for example, an omelette of 2 proteins);
- For lunch, you should allow yourself to eat a portion of porridge, meat or poultry, as well as vegetables;
- For an afternoon snack, a portion of fish with vegetables is recommended;
- You can snack on fruits in the morning, as well as seeds, dried fruits, nuts;
- For dinner, you should limit yourself to low-fat sour-milk products;
- The heat of the dishes must be excluded, says Tatyana Rybakova. Dishes are best boiled, stewed, baked or steamed;
- Spices, spices and sugar in the diet are completely excluded, salt is minimized;
- Every day you need to drink at least 2 liters of non-carbonated water.
In addition to diet, Tatyana Rybakova recommends increasing your physical activity. The girl worked out intensively in the fitness center three times a week. Physical activity will help not only burn calories, but also favorably affect the preservation muscle mass, and also will not let the skin sag.
Allowed and prohibited products
Tatyana Rybakova's diet - allowed foods:
- Lean meat (beef, veal, rabbit meat);
- Low-fat poultry (chicken, turkey);
- Fish and seafood;
- Low-fat dairy and sour-milk products (cottage cheese, kefir, natural yogurt);
- Eggs;
- Non-starchy vegetables (cucumbers, tomatoes, cabbage, peppers, broccoli, spinach);
- legumes;
- Unsweetened fruits (apples, pears, apricots, citrus fruits);
- Berries;
- Dried fruits;
- Nuts;
- Lemon juice;
- Vegetable, olive oil.
In between meals, according to the rules of Tatyana Rybakova's diet, you can drink freshly squeezed juices (fruit, vegetable), weak tea and coffee without sugar, decoctions of herbs and berries. Every day with a diet, it is recommended to drink at least 1.5 liters of water, including mineral water, but without gas.
Tatyana Rybakova's diet - prohibited foods:
- Fresh, rich pastries;
- Sweets and desserts;
- Sugar;
- Sausages;
- Canned food;
- Semi-finished products;
- Fatty sauces (mayonnaise, ketchup);
- Spices, seasonings, spices (including bouillon cubes);
- Packaged juices;
- Carbonated drinks.
With the diet of Tatyana Rybakova, one should refuse to eat fatty meat (pork, lamb), poultry (ducklings, goose), as well as fried foods.
Menu
Tatyana Rybakova's diet menu for a week (breakfast, snack, lunch, afternoon snack, dinner):
Monday:
- Oatmeal with raisins and apple;
- Kiwi;
- Rice. Boiled turkey fillet. Salad "Light";
- Heck for a couple. seaweed salad;
- A glass of kefir.
Tuesday:
- Buckwheat porridge on the water;
- Green apple;
- Gazpacho. Boiled chicken breast. Cabbage salad;
- Pollack fillet on the grill. Greek salad";
- A portion fat-free cottage cheese with dill.
Wednesday:
- Cottage cheese seasoned with natural yogurt with berries;
- A handful of dried fruits;
- Steamed beef steak. Vegetable stew;
- Weakly salted salmon. Salad "Shopsky";
- Omelet from 2 proteins.
Thursday:
- Muesli;
- Orange;
- Wheat porridge. Steam cutlets from beef. Cucumber and tomato salad;
- Baked zander. Arugula salad;
- Portion of fat-free cottage cheese.
Friday:
- Omelet from 3 proteins;
- A handful of nuts;
- Barley porridge. Steamed veal meatballs. Grated carrot salad;
- Fish soufflé. The vinaigrette;
- A glass of curdled milk.
Saturday:
- Buckwheat porridge with skim milk;
- A handful of dried fruits;
- Bouillon. Baked chicken breast with broccoli;
- Baked trout. Salad "Brush";
- A glass of yogurt with dill.
Sunday:
- Hercules with berries;
- Grapefruit;
- Roast rabbit meat with vegetables;
- Steam pike fillet. Stewed green beans;
- A glass of ryazhenka.
Recipes
Tatyana Rybakova's diet - recipes that you can include in your weight loss menu:
Gazpacho
Gazpacho Ingredients:
- Tomatoes 3 pcs;
- Cucumbers 2 pcs;
- Bulgarian pepper 1 pc;
- Onion 1 pc;
- Olive oil 1 tbsp;
- Lemon juice 1 tsp;
- Water 2 cups.
Cooking method:
- Pour boiling water over the tomatoes, peel, cut into cubes.
- Peel cucumbers and onions, cut into cubes.
- Remove seeds from bell pepper, chop.
- Transfer vegetables to a blender bowl, add water, grind until smooth.
- Sprinkle gazpacho with olive oil and lemon juice, mix, pour into a plate.
Gazpacho is a cold soup that will perfectly satisfy your hunger while following Tatyana Rybakova's diet, especially in the warm season.
Vegetable stew
Vegetable stew Ingredients:
- Zucchini 1 pc;
- Carrot 1 pc;
- Onion 1 pc;
- Celery stalk 1 pc;
- Tomato paste 2 tablespoons;
- Vegetable oil 2 tablespoons;
- Greens to taste;
- Salt a pinch.
Cooking method:
- Peel onions and carrots. Cut the onion into cubes, grate the carrots.
- Rinse the zucchini, cut into cubes. Chop the celery stalk.
- Pour vegetable oil into a frying pan, heat, throw in the onion, sauté until softened.
- Add carrots to the onion, simmer for 2 minutes, stirring occasionally.
- Add zucchini with celery to onions and carrots, simmer for 5 minutes.
- Transfer the vegetables to a saucepan, pour water so that it completely covers them, salt, add 2 tablespoons tomato paste.
- Bring to a boil, reduce the gas and simmer over low heat for 20 minutes until the vegetables are fully cooked.
- Garnish with chopped parsley before serving.
Include a nutritious and vitamin-fortified vegetable stew for lunch on your weight loss diet menu.
Salad "Light"
Salad "Light" Ingredients:
- Eggs 2 pcs;
- Green onion bunch;
- dill bunch;
- Natural yogurt 100 gr.
Cooking method:
- Hard-boil eggs, cool, peel, cut into cubes.
- Rinse greens, dry, chop.
- Mix eggs with herbs in a bowl.
- Fill the salad with natural yogurt, mix.
Oatmeal with apple and raisins Ingredients:
- Hercules 1 glass;
- Water 2.5 cups;
- A handful of raisins;
- Apple.
Cooking method:
- Pour herculean flakes into a saucepan, add water, bring to a boil, reduce gas and simmer for 10-15 minutes.
- Pour raisins with boiling water, leave to infuse for 10 minutes, drain the water.
- Peel the apple, remove the core, cut into pieces.
- Put the finished porridge on a plate, sprinkle with raisins and chopped apple slices on top.
Oatmeal with apple and raisins is ideal for breakfast while following Tatyana Rybakova's diet.
Right way out
After Tatyana Rybakova reached her cherished goal and lost 55 kilograms, she began to take care of maintaining the achieved result. To do this, the girl continues to adhere to the basic principles of her diet, controlling the foods consumed per day, as well as the daily calorie content of the diet. Occasionally, Tatyana Rybakova allows herself to eat a small portion of forbidden foods (for example, a chocolate bar or a cake), while not scolding or exhausting herself.
When leaving the diet, you should exercise regularly. Tatyana Rybakova continues to attend one and a half hour workouts three times a week in gym. Once a week, the girl goes in for swimming or aqua aerobics, and at any opportunity she takes a bike ride on fresh air. Active physical activity combined with proper nutrition help to keep in shape.
results
The diet of Tatyana Rybakova is not a way to urgently lose weight in the shortest possible time. With a proper, balanced diet, fractional nutrition small portions, as well as exclusion from the menu harmful products, you can get rid of 4-5 extra pounds in a month without harm to health. Tatyana Rybakova herself lost 55 kg using her diet in a year without stress for the body. Continuing to eat according to the same scheme, the girl still looks stunning, maintaining her figure in impeccable shape.
The author of this nutrition system is a vivid example of a person who actively uses different methods to lose weight from his youth, eventually developing his own system. The popularity of Tatyana Rybakova's diet is due to the example of the creator herself.
The story of Tatyana's weight loss
As a 14 year old teenager, the girl weighed over 100 kg. 7 years of exhausting diets and physical activity did not bear fruit or gave the opposite effect. Tatyana painted a menu for herself, including restrictions on certain products, and began to adhere to the developed diet and regimen for 4 years.
Managed to get rid of 54 kg. Now the girl willingly shares her experience and advice with those who want to gain beautiful shapes, and most importantly - to improve the body and learn the culture of nutrition.
The essence and principle of the diet
The essence of the diet is the rejection of unhealthy foods and limited food intake, not exceeding 400 Kcal at a time. To suppress the feeling of hunger, you can have a snack 2 times a day (100-150 Kcal).
The diet contains many useful trace elements that positively affect general state. To enhance the effect and prevent sagging of the skin, it is recommended to add physical exercises and the use of cosmetic skin care products to the developed menu.
Sessions will help the figure to find beautiful forms even faster. But the key to success is mental attitude person.
An approach to the technique with lowered hands will not bring the desired result. The diet is quite tolerable. It is worth overcoming the first weeks, and then the body gets used to a different routine. The launched mechanism will give results after 4 weeks.
Duration and features
The diet has no time limit. The main indicator is to accustom the body to proper nutrition. The result will be the regulation of the metabolic function that affects the work of the gastrointestinal tract.
The work of all organs is normalized, forming a single system. Stimulation of blood circulation will have a positive effect on biochemical processes, which after a couple of months will be visible visually. The diet includes all the healthy components that provide a surge of energy and activation of brain cells.
The systemic consumption of low-calorie foods and the complete rejection of forbidden foods will set the body for a gradual weight loss. This technique allows you to reduce monthly fat layer, and with the help exercise and cosmetics - to tighten the skin.
The peculiarity of the diet according to Rybakova includes:
- Three meals a day(preferably at the same time) and a two-time snack.
- Serving size should be average.
- After 18:00 only snacks are allowed.
- Every meal must take into account certain (400 Kcal - main meal, 100-150 Kcal - second breakfast and afternoon snack).
- Eating any food ends 5 hours before bedtime.
- Allowed 1 time per 10 days treat yourself to a moderate amount of goodies, but with a reception before dinner.
- Significantly reduced salt, you need to get by with a small pinch.
For each individual, a certain amount of calories is calculated daily allowance. Based on these data, up to 15% is spent for breakfast, up to 45% for lunch, up to 10% for afternoon tea, and up to 20% for dinner.
Prohibited Products
On the diet of Tatyana Rybakova, it is forbidden to use:
- fried and smoked dishes;
- flour products;
- fast food;
- products containing animal fat;
- sweets consumed in the afternoon;
- preservatives;
- juices in plastic bags;
- ready-made sauces and seasonings;
- drinks with dyes, soda;
Basic Rules
Nutrition rules according to Rybakova:
- Preferred inclusion of protein meals in the morning (, chicken breast, fish, seafood), fruits and vegetables (fresh) are also suitable.
- In snacks, in addition to fruits, you can include nuts and dried fruits.
- To increase the nutritional value of lunch, it is recommended to use complex-carbohydrate compounds.
- Wash down lunch food is not allowed.
- afternoon tea can be made from fermented milk products; boiled eggs without yolks and vegetables.
- For regulation water balance , use purified water, decoctions, green tea, dried fruit compote (up to 2 l / day) at intervals.
Menu for the week
Monday
Breakfast 1:
- oatmeal cutlets cooked in the oven (150 g);
- hard boiled egg;
- herbal tea;
Breakfast 2:
- fruit salad (200 g);
Dinner:
- buckwheat porridge (150 g);
- boiled chicken breast;
Afternoon snack:
- low-fat kefir;
Dinner:
- vegetable stew (150 g);
- boiled rabbit meat (100 g);
Tuesday
Breakfast 1:
- warm salad with vegetables and chicken liver (200 g);
- green tea;
Breakfast 2:
- fruit salad;
Dinner:
- fish soup (150-200 g);
Afternoon snack:
- low-fat kefir (200 g);
Dinner:
- chicken breast (150 g);
- vegetable cutlets cooked in the oven;
Wednesday
Breakfast 1:
- sliced vegetables (150 g);
- chicken breast (150 g);
- freshly squeezed juice;
Breakfast 2:
- medium sized orange;
Dinner:
- boiled potatoes;
- warm salad of vegetables and chicken breast (150 g);
Afternoon snack:
- prunes and dried apricots soaked in water;
Dinner:
- vegetable stew (200 g);
- omelette;
Thursday
Breakfast 1:
- oatmeal;
- boiled egg 2 pcs.;
- herbal tea;
Breakfast 2:
- fat-free kefir;
Dinner:
- vegetable broth (150 g);
- rabbit meatballs cooked in the oven (150 g);
Afternoon snack:
- fruit mix;
Dinner:
- cabbage salad;
- fish meatballs (150 g);
Friday
Breakfast 1:
- steamed fish cakes (150 g);
- Vegetable Salad;
- green tea;
Breakfast 2:
- soaked dried fruits;
Dinner:
- vegetable soup (150 g);
- warm vegetable and veal salad (150 g);
Afternoon snack:
- fresh carrot salad;
Dinner:
- cabbage and carrot salad;
- herring (150 g);
Saturday
Breakfast 1:
- steamed chicken meatballs (150 g);
- vegetable stew (150 g);
- dried fruits compote;
Breakfast 2:
- mix nuts;
Dinner:
- rice with veal goulash (250 g);
Afternoon snack:
- low-fat kefir;
Dinner:
- steamed chicken breast cutlets (150 g);
- cut from vegetables;
Sunday
Breakfast 1:
- fish and vegetables baked in the oven (200 g);
- boiled egg;
Breakfast 2:
- green apple;
Dinner:
- soup with mushroom broth;
Afternoon snack:
- Vegetable Salad;
Dinner:
- steamed fish (200 g);
- cut from vegetables;
Advantages and disadvantages
Pros:
- Positive reviews nutritionists.
- Strengthens immunity.
- Active charitable to the body as a whole.
- Works out habit.
- influences on metabolic processes.
- Improves psycho-emotional state.
- Motivates exchange functions.
Flaws:
- Long term diet.
- First month restrictions from favorite and familiar foods can cause mild irritation.
The recommended course of Tatyana Rybakova has no obvious contraindications, since the diet includes microelements, fats and proteins necessary for the body. And yet, in order to exclude negative reactions, one should carefully consider this diet for pregnant women, nursing mothers who have undergone complex operations and are undergoing rehabilitation after severe injuries.
All of these groups should take a certain amount of nutrients to strengthen immunity, bone healing, increased lactation, etc.
Efficiency
Tatyana Rybakova: before and after the diet
The technique of Tatyana Rybakova, among the mass of advantages, has such a drawback as a period. But it is important to know that it is precisely due to a large time period that a stable reflex to the diet and the reaction of the metabolic functions of the body is developed.
The author managed to lose more than 50 kg within 4 years. Once the life-supporting organs accept the conditions of the diet, results begin to appear. It is considered a good achievement to lose 4 kg per month with a stably recurring monthly effect. In addition to weight, the condition of the skin, hair and nails improves markedly.
For several years, the technique has been used by those who want to lose weight.
In addition to weight loss, there were:
- decline headaches.
- Improvement moods.
- Raise performance.
- Increase endurance.
The guarantor of achieving maximum efficiency will be the fulfillment of the following conditions:
- Observe calorie content of food.
- Exclude prohibited items from the menu.
- Fulfill a daily set of exercises to keep the body in good shape.
- Apply special oils and creams to prevent sagging skin, the formation of stretch marks.
Healthy eating is not starvation and the rejection of tasty and healthy food. To always be in shape, you need to fill your diet with quality food, from which you can get the maximum energy and nutrients. Today I will present you some of my recipes. The most important thing is that they do not contain harmful ingredients, all the ingredients and cooking methods will not only benefit your figure, but will also allow you to get the most out of food.
PICKLED TURKEY
So, first of all, I suggest you cook a marinated turkey with mushrooms and tomatoes. The meat of this bird contains practically no fat, is rich in protein and is a dietary product.
We will need:
- turkey fillet (150 g);
- champignons (150 g);
- 2 tomatoes (120 g);
- 1 onion (120 g);
- parsley;
- mustard;
- thyme, black pepper;
- Sesame oil.
First you need to wash the meat under running water, rub it with mustard and spices and send it to the oven preheated to 200 degrees, let it simmer for 15 minutes.
While the fillet is baking, let's start chopping onions and mushrooms. We send the onion to a preheated pan with a non-stick coating and, stirring, bring it to a light golden color. Then add mushrooms, water (a little) and simmer until tender. We take it off the fire.
We cut the finished baked turkey and tomatoes into approximately the same cubes. Mix them and add the onion-mushroom mixture from the pan. If you did not salt the fillet before baking, you can add salt to your liking in the already prepared dish.
At the most interesting stage - serving the dish - turn on all your imagination and decorate the finished masterpiece with dignity!
BAKED COD WITH BROCCOLI AND VEGETABLES
The next dish - baked cod with broccoli and vegetables - is elementary in preparation, but exquisite and worthy in taste and appearance.
Ingredients:
- cod fillet (or other low-fat fish);
- carrot;
- onion;
- broccoli;
- tomato paste;
- low-fat yogurt;
- salt, black pepper.
Before we start the cooking process, you need to turn on the oven to warm up to a temperature of 200 degrees.
Wash vegetables thoroughly with water. Peel the onion and carrot and chop into small pieces (cubes, plates - at your discretion).
Next, send them to a heated pan and stew with the addition of tomato paste and yogurt, and so that the mass is not too thick, dilute with a little water. Stir and watch carefully so that the vegetable sauce does not burn.
In the meantime, prepare the fish - cut into pieces, season with salt and pepper (or spices for fish). We put cod in a baking dish, and on top we “cover” fragrant vegetable sauce from the pan and set to bake. You will feel the readiness by the stunning smell from the oven, usually 10-15 minutes is enough.
Let's get broccoli! It should be divided into inflorescences and boiled in salted water until cooked for 10-15 minutes, and then served with a baked fish under a juicy pillow of vegetables.
This recipe will become the undisputed trump card of your collection, because the taste of the dish is so delicate that it just melts in your mouth!
TUNA, BEAN AND VEGETABLE SALAD
Ingredients for this salad:
- canned tuna in its own juice (200 g);
- canned beans (200 g);
- cucumbers (2 pcs.)
- tomatoes (4 pcs.);
- juice from one lemon;
- olive oil (optional);
- salt pepper.
The whole recipe comes down to combining ingredients into a finished dish.
We put the beans on the bottom of the salad bowl, and then the vegetable mix of chopped tomatoes and cucumbers.
Tatyana Rybakova is a media person who, by her example, shows the possibilities of the human body in relation to correction own weight. She was able to lose 55 kg, and the process was slow, gradual, but extremely competent. Having developed her own weight loss system, she shares it with her subscribers.
📌 Read this article
Who is Tatyana Rybakova
An ordinary girl who, as a teenager, had a weight of 100 kg. Being a fat woman, she experienced terrible complexes, could not communicate normally with her peers, felt like an outcast in society.
Yes, she was able to solve this problem, although there were many mistakes. For example, at one time Tatyana tried to lose weight with parsnip soup. She failed to lose weight, but she began to faint, experience weakness, and lose her ability to work. In general, the girl decided to approach the solution of the problem in a comprehensive manner and studied a lot of literature about proper and rational nutrition.
The first thing Tatyana did was change psychologically. That is, she ceased to be a boring, notorious fat woman. This is actually very difficult to do, and if you can’t solve the problem of isolation on your own, then you should seek help from professionals - an experienced psychotherapist will definitely help.
Tanya Rybakova lost 55 kg Then the girl decided to decide on the sport that she would do for the sake of losing weight. And here she advises to do right choice. It can be either cycling, regular jumping rope or gym classes, running or a Nordic game - it makes no difference. It is important that such activities really bring pleasure. In this case, the psycho-emotional background will be stable, and weight loss will succeed.
Last but not least, Tatiana put together a menu that was complete and varied. When choosing the “right” products, she did not feel hungry, which ruled out the possibility of gastronomic breakdowns.
Myths about Tanya's weight loss
There are actually a lot of them, people simply do not believe in the effectiveness of the developed method of losing weight. The most popular rumors are:
- "The girl does not play sports." In fact, Tanya has become a fitness trainer and spends a lot of time in the gym. It was this type of physical activity that she “liked”, so blaming the girl for not playing sports is stupid.
- "There were fat removal surgeries." There was no such process! The only thing that the girl did after losing weight was to decide on abdominoplasty. This is an operation to get rid of the skin on the stomach, because after weight loss it hung in a large and ugly fold. In this case, it is simply unrealistic to solve the problem with sports, body wraps and creams.
- "Tatiana sells goji berries." It never happened! The girl shot a special video where she gives clear explanations about the use of her photos by unscrupulous Internet users.
- "She's just making money from her blog." Firstly, the heroine of the article gives competent recommendations, and secondly, she never made a menu of 1000 Kcal per day, from which those who lose weight faint. And, thirdly, even if she earns money on her videos - why not? She did a great job reaching her goal!
Many are sure that Tatyana does not eat after 16-00, she used frame 25 for weight loss - these are all fictions that appeared in connection with the dishonest representation of the girl's images on the Internet.
See how Tanya Rybakova trains at home in this video:
How to start a diet
The first thing to do is motivate yourself. Don't think "it won't work". There are many examples of people hard work and for several years, but still get rid of extra pounds. Motivation can also be the achievement of a goal. Moreover, it should be final and large - for example, a trip to the beaches in Goa or Sochi (it is unlikely that you will want to “shine” with your shapeless bodies there).
The stage of achieving the final goal should be broken down into smaller steps and be sure to reward yourself with something attractive at the end of each. The fact is that for many, losing weight will last several months and even years, and this approach to the process will help to avoid disruptions and interruptions in the diet.
And one more nuance - you need to start doing something already. You can endlessly read the recommendations of those who have lost weight and dietitians, dream about the upcoming process and imagine yourself slender, with a toned figure. Until the process starts, nothing will change!
Allowed and prohibited products
Tatyana clearly identified foods that are completely excluded from the diet:
- any pastries;
- fried foods;
- sweet carbonated drinks and juices from packages;
- mayonnaise, ketchup and any other sauces;
- bouillon cubes and seasonings with chemical fillers;
- any sausages, including sausages and sausages;
- smoked meats.
Tatyana Rybakova's diet menu contains:
- fresh fruits and vegetables;
- fermented milk products and whole milk (in extremely limited quantities);
- low-fat poultry and veal;
- sea/river fish;
- non-greasy;
- eggs.
In general, Tatyana adheres to the principle “you can eat absolutely everything before lunch, but in moderation.” If she eats boiled pasta for breakfast, then they should be only from durum wheat, in this case, carbohydrates are completely excluded for lunch.
The girl does not call for completely abandoning sugar and chocolate - these products are needed for the normal functioning of the brain, and the pancreas can simply “rebel”, which will manifest itself as an emission a large number insulin into the blood and the appearance of an acute, uncontrollable feeling of hunger.
Menu for the week
You can make it yourself, but for example, the dietary diet of the girl herself is quite suitable.
| Menu for the week | |||||
| morning | snack | dinner | snack | dinner | |
| 1 | bowl of oatmeal + 2 hard-boiled chicken eggs or 5 quail eggs | 200 g of any berries or slice | a plate of porridge with vegetable oil + half boiled chicken breast + cucumbers or | any fruit 1 piece (orange, peach, pear) | pollock baked in the oven (2-3 pieces) + white cabbage salad with carrots and apple |
| 2 | a bowl of oatmeal + 100 g protein omelet cooked in the oven | 1 large size | 2 - 3 chicken drumsticks baked in the oven + 200 g buckwheat porridge + lettuce | some walnuts or 3 things | herring from the oven + salad from |
| 3 | a bowl of muesli with low-fat kefir or natural yogurt; | three boiled eggs (it is better to use only the proteins from them); | 100 - 150 g of veal beef stroganoff + 150 g of millet porridge; | 200 ml of kefir + 1 apple; | salad of fresh carrots with apple + 200 g of granular cottage cheese without any additives. |
| 4 | 150 g oatmeal + 2 chicken eggs, boiled "in a bag" | 5 prunes + 3 dried apricots | grilled beef + 150 g boiled rice | 1 orange or 3 tangerines | any grilled vegetables + 300 g baked cod |
| 5 | a glass of kefir + 100 g of wheat + an omelette of 2 chicken eggs | a small piece of hard or soft with a low fat content | boiled chicken thigh + 150 g boiled beans or lentils + fresh tomatoes | 200 ml low-fat fermented milk drink (yogurt, fermented baked milk, kefir) | 200 g Greek salad + 1 piece of salmon / pink salmon / chum salmon, cooked in the oven with |
| 6 | oatmeal + 2 Chicken eggs in the form of an omelet or boiled "in a bag" | 5 walnuts + 50 g raisins | half a boiled chicken breast + 3 jacket-boiled potatoes + fresh cucumbers | carrot and apple salad | cabbage and cucumber salad with greens + any fish or poultry baked in the oven (300 g) |
| 7 | wheat porridge + 2 egg omelet | some nuts and raisins | beef goulash + bowl of buckwheat porridge | apple, pear, or | pollock baked with vegetables |
You need to drink a lot during the diet - at least one and a half liters of water per day. As additional drinks, Tatyana prefers coffee and tea, she even adds a little sugar and honey to them. It is mandatory to observe frequent meals - there should be 3 main meals and 2 snacks per day. For dinner, you can not eat little food, as this will lead to hunger at night and the inevitable "hunt" for the refrigerator.
Result
Nutritionists admit that Tatyana Rybakova's diet is complete and balanced. It can be adhered to for a long time, since vitamins, protein foods, and fats with carbohydrates will be supplied to the body in full.
If you add some restrictions with physical activity, then you can get rid of 3-4 kg of excess weight per month. For someone, this indicator will be large - it all depends on how actively metabolic processes work in the body of a losing weight.
Tatyana Rybakova was able to achieve what she wanted - she lost 55 kg, turned from a fat woman into a slender girl, changed her psychological attitude. It is subject to everyone, you just need to start doing something.
Useful video
See how Tatyana Rybakova lost weight in this video:
