Malakhova tatyana weight loss on heat transfer. Diet Friendship Tatyana Malakhova (Minus) and the book "Be slim" for weight loss

12.03.202327.05.2017

EXAMPLE MENU OF ONE DAY (optional)

The menu is compiled without taking into account water during the day. The 1st glass of water (preferably 1.5-2 glasses) is drunk immediately after waking up. in the future - no later than 20 minutes. before meals and not earlier than 40 minutes. after them. Keep a bottle of water handy between meals and drink as soon as your eye falls on it. in just a day you need to drink at least 1.5-2 liters of clean water (other drinks are not included in this figure). when drinking coffee or green/black tea, each cup of these drinks should be offset by an additional glass of water.

1st option
1. breakfast at 8-00
homemade "muesli": steamed oatmeal (3-4 tablespoons) + dried apricots (30 g) + cottage cheese 0% (80-100 g)
after 40 minutes you can drink coffee or tea. but best of all - a glass of clean water.
2. afternoon snack at 12-00
1 glass of kefir 0-1%, after 20 minutes - 2 tangerines, 1 apple
3. lunch at 15-00
fresh tomato, grilled chicken breast, garnished with steamed vegetable mix, seasoned with 1 tsp. olive oil
4. dinner at 18-00
iceberg salad, sweet pepper, cucumber, avocado, onion, greens, hard-boiled egg, shrimp, seasoned with lemon juice and 1 tsp. olive oil
an hour after dinner, you can drink a cup of green tea.

2nd option
1. breakfast
cottage cheese 0% 150 gr + 1 grated carrot + 3 pcs. dried apricots
2. lunch
tomato, cucumber and sweet pepper salad (150 gr)
thick vegetable soup with beans without potatoes and carrots (200 g)
buckwheat porridge (150 g) with herbs and onions.
3. afternoon tea
fruit and vegetable salad with sesame seeds (2-3 tsp)
(apple, pear, orange, sweet pepper, cucumber, grapes, cabbage - only 350 gr).
4. dinner
fish baked in yogurt with dill, garlic 150 g
raw vegetable garnish of your choice - 250 g

3rd option
1. breakfast
1/2 grapefruit > wait 20-30 min. >
3 art. l oatmeal + 1 tbsp. l. wheat germ + 100 g soft cottage cheese 0% + strawberries
2. 2nd breakfast
a glass of kefir 1% > wait 20-30 minutes. >
apple (you can add more fruit)
3. lunch
salad of red cabbage, cucumber, tomato, radish, herbs, dressed with linseed oil and lemon juice + 100 g tuna + 50 g tofu + 1 slice of whole grain bread
4. dinner
cottage cheese soft 0% 150 g + 1 finely chopped cucumber + wheat germ 1-2 tbsp. l. + herbs and garlic to taste

4th option
1. breakfast
carrot salad; cottage cheese 1% (100 g), mixed in a blender with prunes; oatmeal (3 tablespoons) with 3 pcs. figs
2. 2nd breakfast
kefir 1% > wait 20-30 min. >
apple, pear, 1/3 mango
3. lunch
lettuce: cucumber, tomato, red pepper, iceberg lettuce, leek, parsley, seeds and cedar. nuts; turkey breast carcasses. (100 g), green beans stew.; yogurt nat. (125 g)
4. dinner
cabbage, carrot and seaweed salad; 2 egg omelette in the microwave, 1/2 tomato; yogurt nat.

"advanced" menu option for those who are interested in optimizing the process of losing weight or want to get rid of "wrong" eating habits at once

1. breakfast
- salad: 3 slices of grapefruit, 1 stalk of celery, 1/2 carrot, you can sprinkle with sesame seeds.
- immediately after it: 3 tbsp. l. oatmeal soaked overnight in kefir 0-1% (preferably 0%) + 70-80 g cottage cheese 0% + 10 nuts (eg 7 almonds and 3 walnut halves). instead of oatmeal, you can take buckwheat (100 g of the finished product).

2. 2nd breakfast
- cocktail a la "sybarite": dilute 80-100 g of cottage cheese 0% with kefir 0-1% until the density of low-fat sour cream, add approx. 170-180 g finely chopped fruit (for example 1/4 grapefruit + 1/2 green apple + 1 kiwi). or mix all the ingredients (except kiwi) in a blender.

3. lunch
- vegetable salad 200 g (add fresh carrots / beets in an amount of no more than 30-40 g) with 3 tsp. olive oils.
- fish (110-130 g, fatty red is better) + boiled / stewed vegetables 100 g.

4. dinner
- vegetable salad 300 g (fresh carrots / beets add in an amount of no more than 30-40 g), dressed at home. cheese (60-70 g).
- lean. poultry / meat (up to 100 g) or 1 egg + 1 egg white.

Fundamentally important points:
1. diversify the menu. prepare different salads for lunch or dinner. avoid repetition of protein dishes and vegetable side dishes on neighboring days, alternate cereals for breakfast.
2. Avoid sweet fruits with relatively high GI (bananas, pineapples, persimmons, red apples).
3. drink at least 2 liters of water per day and exclude other drinks.
4. This option is focused on an active lifestyle. in the absence of additional physical activity, a smaller value should be taken from the specified amount of protein.

1. milk:
a) Avoid milk as much as possible.
b) kefir in combination with fruits only 0%, well, 1% - at worst. if it is added to a salad for lunch, which has a slight fat deficit, then 5% is fine. but it is better to avoid kefir with fat% above 1.
c) cottage cheese - let's say cottage cheese yes, if there is a choice of what to buy - kefir or cottage cheese, preference should definitely be given to cottage cheese! it does not have such a high water content, so the harm to gastric juice is minimal. what are we doing on dd? right, we help the pancreas to work at 100%, and do not cripple it (this is just one of the reasons why cottage cheese wins over kefir). besides, it can be eaten with fruits, it's so delicious! as well as with cereals or even with salad. but curd should be 0%. 1% - on kraynyak, but not welcome. about more fat content - just forget it.
d) yogurt is a neutral option. I buy it when cottage cheese is out of reach. it can be eaten directly with fruits, porridge, etc. the same thing about % fat - 0% or 1% - kraynyak.

2. oatmeal \ hercules - a flight of fancy - you can add anything you like according to dd. I love sweeteners (dried fruits) and junk (bran, flaxseed, sesame, etc.). sweet tooth can cocoa.
you can add nuts, but then you can’t have fruits (fruits = sugar with fat no-no) or chocolate (it turns out a bad mixture of animal fats with vegetable fats. plus, there is sugar in chocolate, and sugar with fat no-no).
salads for breakfast are welcome. with or without oatmeal/hercules.

3. fruits - any with GI 50 or less. of course, the same bite with cottage cheese or yogurt. or after kefir, after 20 minutes. total weight of fruit per day - 400g. including dried fruits, which are counted to 1:3 - 1g. dried fruit for 3g. "live and wet" fruit.
fruit after 15-16h is not recommended. better to finish them in the morning.

4. lunch:
a) fresh vegetable salad - eaten first. before you put the meat in your mouth, you need at least half of the salad, at least, to be eaten.
1) vegetables are welcome with a high fiber content, but you can salad and "dilute" with watery vegetables (tomato, cucumber, etc.).
2) refueling - in fact, everything is simple -
- if there is animal protein - meat / poultry / eggs for lunch, vegetable (olive, sesame, almond, etc.) oil is not recommended. because the diet contains animal fats. and mixing live + rast fats is not desirable because of the different mechanisms of fat breakdown in the body: for animal fats - one scheme, for vegetable fats - completely different. what is our goal for dd? Right! do not interfere with the body to carry out its pure work, do not complicate already difficult processes, and it will answer in the same and in the same place - it will give beauty, harmony, health
in general, in this case we use lemon juice or kefir / yogurt 0%, or something else useful.
- if there is vegetable protein - cereals / legumes or fish for lunch, feel free to add oil to the salad or lemon juice, or kefir / yogurt 0%, or something else useful. and with that, with and that it is possible, in short.
per day of vegetable proteins / fish, you can add nuts to the salad
These 2 types of meals are ideal to alternate. for example lunch:
mon - stomach. squirrels
Tue - rast. squirrels/fish
Wed - belly.
thu - rast.\fish
etc.
3) be sure to add steamed vegetables / boiled / stewed (but not boiled!). this will allow us not to pounce on carbohydrates in the evening and will not want something like that
girls, we somehow ignore such vegetables for some reason

5. dinner:
- no steamed/boiled/stewed vegetables for dinner!
-no grains/legumes for dinner (because of the high carbohydrate content! dinner is the time to save carbohydrates)!
- extremely careful with fats (fatty things settle on the sides and stomachs at night = no seeds, nuts at night)!
only salad + protein, poultry or fish is better - they saturate better. plus, protein melts fat when you sleep
a) a salad of fresh vegetables (preferably hard vegetables - cabbage, daikon, radish, cucumbers, etc. avoid sweet vegetables (beets, carrots)!) - eaten first. before you put the meat in your mouth, you need at least half of the salad, at least, to be eaten.
1) Vegetables are welcome high in fiber.
2) refills:
- with poultry: lemon juice or kefir\yogurt 0%;
- with fish: oil, or lemon juice, or kefir / yogurt 0%, or something else useful.
b) chickens. the breast is welcomed as skinny as possible, and the fish, on the contrary, is more fatty, because its (fish) fat does not take root on our body))))

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 method of losing weight, 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 lose weight, it is necessary to acquire harmony between body and soul. This can be achieved only by making friends and completely loving your own body. This main principle 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 the removal of excess fluid from the body, should be completely excluded from the Friendship diet, 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 omelette

Steam omelette

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 the butter in a saucepan, add flour, sauté for 2 minutes, stirring.
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 the marinade, cover with 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.

Tatyana Malakhova, as the author of a special weight loss technique, 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 illnesses, a long way to get rid of ailments - and all this against the backdrop of a lot of weight, which is 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, exhausted herself with physical training - but she never achieved 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 seasoned with 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 sliced \u200b\u200bcucumber, chopped green onion and one clove of garlic passed through a press.

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.

Tatyana Malakhova became famous after participating in the transfer of her star namesake. The program “Let them talk” made many people famous, because several million of our compatriots watch it every day, eagerly absorbing every word. Why did Tatyana Malakhova, a heating engineer by education, suddenly decide to retrain as a dietitian? The site site team found out all the details for our readers, and here's what we managed to find out.

It turns out that Tatyana Malakhova herself suffered from excess weight for many years. I tried many diets, first of all, the Kim Protasov diet, then switched to the Dukan, Montignac diet, tried to lose weight in a sanatorium, used curative fasting, Herbalife. But nothing helped her, and as a result, her weight reached 74 kg with a height of 160 cm.

As a result, she combined with each other all the best that she learned from the many tried diets. This formed the basis of the author's technique from Tatyana Malakhova. It was because of the generalization of the best principles of proper nutrition that her diet began to be called "Friendship".

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 your last meal 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 of healthy foods that should be preferred 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 food: sausages, smoked meats, canned food, pickles, marinades, etc. They contain too many 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.

"BE Slender!" Author's technique from Tatyana Malakhova.

Three whales

the principles of our nutrition are based on "three pillars"

1. the right choice of products,
2. Mutual combination of products
3. time and sequence of eating foods

the essence of the food system "diet of friendship" comes down to ten commandments, each of which is equally important.

ten commandments of a successful diet
1. The energy value of food eaten per day has no right to be lower than the body's energy consumption for basal metabolism.

2. Always have breakfast and never skip meals.

3. four (possibly three) meals per day with equal intervals, without snacks, approximately equal in satiating capacity and energy value.

4. Desirable night break between dinner and breakfast - 14 hours, dinner no later than 18 hours, in extreme cases - 4 hours before sleep.

5. chew food thoroughly (this is unlikely to help society, but digestion - no doubt!).

6. Eating should take at least 20 minutes and belong exclusively to the meal.

7. drink at least 1.5 liters of water evenly per day in small portions 15-20 minutes before meals and not earlier than 40-60 minutes after meals.

8. use sparing types of culinary processing, if possible, consume products in their natural (or close to natural) state.

9. observe the principle of compatibility of products and the order of their use during the day, constantly diversify the diet.

10. eliminate or reduce to an absolute minimum carbohydrates with a GI above 50, industrial foods and drinks, processed foods, industrial seasonings, alcohol, salt, caffeinated drinks.

what to control when losing weight

1. the amount of fat (35-50 g per day), vegetable and fish fats are preferred.
2. the amount of proteins (1-1.5 g per 1 kg of body weight per day), including due to vegetable proteins (legumes, cereals, nuts).
3. the amount of fruit (up to 400 g per day, and not at night), if your diet is not vegetarian, ideal as a separate meal and in no case after a meal.
4. Recommended serving size: at least 360-400 grams. if most of the portion falls on a salad of raw vegetables, then the portion can and is even desirable to be increased to 500 or more grams.
5. even distribution of daily calories between meals.
6. eating raw vegetables before the main course.
7. the amount of liquid consumed (at least 1.5 liters of water per day, excluding other drinks).

if these recommendations are followed, there is no risk of “eating up” extra calories, since they can only enter the body through foods that lead to fat loss. as a result, there is a decrease in fat mass without loss and even with an increase in muscle mass, with simultaneous "cleansing" of the body from previously unremoved toxins and toxins accumulated in the gastrointestinal tract and its general recovery.

a list of animal proteins that promote weight loss (in descending order of effectiveness) looks something like this:

1. oily sea fish
2. low-fat sea fish
3. egg white
4. cottage cheese 0% (up to 100 grams per day)
5. river fish
6. sailors
7. turkey breast (no skin)
8. chicken breast (no skin)

neutral (not affecting weight) products: the leanest meat, offal (only without fat!), Whole egg. here - vegetable proteins (mushrooms).

everything that is not included in this list does not help to lose weight, but hinders. including cutlets, meatballs and other culinary masterpieces using meat or poultry in the form of minced meat or in sauces (beef stroganoff, goulash, etc.).

for information: "10 commandments" and the basic principles of the diet of friendship were developed by Tatyana Malakhova and first posted on the Internet at:

t.malakhova, p.236 - recommendations for people with diseases of the digestive system
1. Start your morning meal with fermented milk products (kefir, fermented baked milk, acidofelin, natural yogurt.
2. Hercules is preferred from cereals.
3. raw vegetables are partially replaced by vegetable juices with good tolerability of the latter. First dilute with water 1:1
4. avoid onions, radishes, radishes, celery, daikon, raw cabbage, raw beets.
5. We try to cook "warm" salads with a partial replacement of raw vegetables with lightly boiled, blanched, heated in a double boiler, in extreme cases, baked. in the oven (boiled cabbage or cauliflower, broccoli, baked onions, etc.)
6. in raw form, we prefer leaf lettuce of various types, greens, peeled cucumbers, soy sprouts, beans, sunflowers.
7. In the most difficult cases, instead of a salad before eating, drink a glass of fruit-vegetable diluted with water. juice or a cocktail of juice and kefir. after drinking, start a meal after 15 minutes.

the right choice of products
everyone knows that it is necessary to limit fatty, sweet, starchy foods, eat more vegetables and fruits, avoid fried, smoked, etc. ... and which of these do we put into practice? Yes, almost nothing, and if we use it, it is accidental and unsystematic.
Therefore, at the heart of a balanced system of healthy nutrition, of course, lies the right choice of products, which, no less important, must combine correctly between themselves! Please note that "separate meals" have nothing to do with it

1. milk:

4. lunch:

mon - stomach. squirrels
Tue - rast. squirrels/fish
Wed - belly.
thu - rast.\fish
etc.

5. dinner:

2) refills:

Sample menu for one day

the menu is compiled without taking into account water during the day. The 1st glass of water (preferably 1.5-2 glasses) is drunk immediately after waking up. in the future - no later than 20 minutes. before meals and not earlier than 40 minutes. after them. Keep a bottle of water handy between meals and drink as soon as your eye falls on it. in just a day you need to drink at least 1.5-2 liters of clean water (other drinks are not included in this figure). when drinking coffee or green/black tea, each cup of these drinks should be offset by an additional glass of water.

"advanced" menu option for those who are interested in optimizing the process of losing weight or want to get rid of "wrong" eating habits at once

3. lunch
- vegetable salad 200 g (add fresh carrots / beets in an amount of no more than 30-40 g) with 3 tsp. olive oils.
- fish (110-130 g, fatty red is better) + boiled / stewed vegetables 100 g.

4. dinner
- vegetable salad 300 g (fresh carrots / beets add in an amount of no more than 30-40 g), dressed at home. cheese (60-70 g).
- lean. poultry / meat (up to 100 g) or 1 egg + 1 egg white.

fundamentally important points:
1. diversify the menu. prepare different salads for lunch or dinner. avoid repetition of protein dishes and vegetable side dishes on neighboring days, alternate cereals for breakfast.
2. Avoid sweet fruits with relatively high GI (bananas, pineapples, persimmons, red apples).
3. drink at least 2 liters of water per day and exclude other drinks.
4. This option is focused on an active lifestyle. in the absence of additional physical activity, a smaller value should be taken from the specified amount of protein.

5. dinner:
- no steamed/boiled/stewed vegetables for dinner!
-no grains/legumes for dinner (because of the high carbohydrate content! dinner is the time to save carbohydrates)!
- extremely careful with fats (fatty things settle on the sides and stomachs at night = no seeds, nuts at night)!
only salad + protein, poultry or fish is better - they saturate better. plus, protein melts fat when you sleep
a) a salad of fresh vegetables (preferably hard vegetables - cabbage, daikon, radish, cucumbers, etc. avoid sweet vegetables (beets, carrots)!) - eaten first. before you put the meat in your mouth, you need at least half of the salad, at least, to be eaten.
1) Vegetables are welcome high in fiber.
2) refills:
- with poultry: lemon juice or kefir\yogurt 0%;
- with fish: oil, or lemon juice, or kefir / yogurt 0%, or something else useful.
b) chickens. the breast is welcomed as lean as possible, the fish, on the contrary, is fatter (fish oil is not deposited on the sides and stomach because it is good)

Malakhova tatyana weight loss on heat transfer. Diet Friendship Tatyana Malakhova (Minus) and the book "Be slim" for weight loss