The nutrition system be slender Tatyana Malakhova. What is Tatyana Malakhova's weight loss method based on?

Tatyana Malakhova is a thermal power engineer and the creator of the author's method of losing weight. It was the engineering approach to the problem of excess weight that made it possible to develop unique system nutrition, which is patented as an invention in the Inventors' Patent Bank) under the name "Method for reducing excess body weight based on the principles of operation of thermal devices."

After a long struggle with her own excess weight, Tatyana Malakhova developed her own nutrition system, which allowed her to lose more than 20 kg. Malakhova shared her experience with everyone by presenting her book “Be slim!” ®, where he talks about the weight loss system and explains in detail why the popular nutritional postulates do not work.

The diet of Tatyana Malakhova is called differently: the very first name that appeared on the network is “Friendship Diet” (adherents also call it “DD” for short), but later the system acquired the name “Be Slim!”®. You can also find the name "Heat Diet". The fact is that, being a thermal power engineer by profession, Tatyana approached the process of losing weight from a professional point of view. And it is worth saying that she succeeded, because she not only lost weight herself thanks to her method, but also gained many followers who successfully lost weight according to her system.

Feature of the technique

A feature of the diet of Tatyana Malakhova was the analogy of the processes of food processing in the human body with the processes of fuel combustion in thermal power engineering. In order for the stove to produce maximum heat, it is necessary to take care of all the components of the fuel use process. So in the human body, in order for food (fuel) to be processed as much as possible and generate active energy, and not turn into fat accumulations, it is necessary to take care, in engineering terms, about the efficiency of using energy from food. Indeed, unlike the stove, our smart body does not release energy just like that “out”, it takes it into fat cells as a reserve of energy that cannot be spent here and now.

The main difference between Tatyana Malakhova's diet is freedom of choice. The author invites each person to independently develop a menu and a nutrition plan for themselves, using general tips and recommendations. Moreover, all recommendations are based on a deep study of the physics and biochemistry of the body. Hence the name - "Friendship Diet", because the nutrition system involves a friendly approach to the body. Every person who wants to lose weight will be able to "negotiate" and "make friends" with his body.

According to the author, severe dietary restrictions and enhanced training are ineffective. The body is simply exhausted and eventually acts against you. Yes, at first the excess weight goes away, but then the body begins to resist, turning on the protective functions of homeostasis and stopping losing weight or even accumulating it again. By following this system, you will be able to establish the process of losing weight and get rid of excess weight forever.

The unique result of the “Be Slim!”® nutrition system is that extra pounds go away from problem areas. Those. if objectively extra pounds No, there will be no weight loss at all. And if a woman who is losing weight, for example, has very lush hips and small breasts, then only the hips will lose weight, and with right approach thin breasts can even improve shape. We are what we eat. And food has magical properties that can lead to completely polarized results with different nutritional approaches.

It is also noteworthy that the system does not accept calorie counting, because. different products require different amounts of body energy for their processing and assimilation. And, having eaten a bucket of fresh cabbage or a piece of cake of the same calorie content, losing weight will get diametrically opposite results.

Nutrition rules

Under the rules of nutrition on the "Diet of Friendship" Tatyana Malakhova means not only the choice the right products, but also the choice of time, the choice of food combinations in one meal, the order of eating foods is also important, both in one meal and in general during the day. In addition, factors such as proper sleep, oxygen supply to the body, activation of lymph flow and blood flow are involved in weight loss.

The author recommends eating 3-4 times a day at regular intervals - a completely comfortable diet. In this case, the last meal should be no later than 3-4 hours before bedtime and preferably before 19:00, regardless of what time you go to bed.

Products differ not by name, but by category: carbohydrate foods (cereals, legumes, fruits); protein products (meat, fish, eggs, sour milk); products containing animal fat(meat, eggs, sour milk, cheese); products containing vegetable fat and fat similar to it in composition (fish, vegetable oils, nuts and seeds, avocados, olives); raw vegetables, cooked vegetables and mushrooms. Thanks to this division, everyone can make an arbitrarily varied diet for weight loss, guided by the rules of the "three K": Quality, Quantity, Combination.

Important attention in the "Friendship Diet" is given to the drinking regime at the rate of 30 mg of water per 1 kg. own weight. It is necessary to drink clean water between meals and not in one gulp, so that the moisture has time to be absorbed. Green and black tea do not saturate the body, but rather take away the water necessary for metabolic processes from the body. Only herbal tea can be used as a hot drink, but it cannot be considered a substitute for the required amount of clean water throughout the day.

On the thermal diet of Natalia Malakhova, the following products are banned:

1. Semi-finished products and fast food. These foods contain unhealthy fats, flavor enhancers, and other additives harmful to the body.
2. Salt. Not a large number of salt is necessary for the body, however, any food contains sodium, and most often we overeat salt many times, adding salt to food. From here, not only health problems appear, but also edema hated by all losing weight people. And up to half of the excess weight can be hidden edema, located in an even layer throughout the body. It is worth remembering that finished products often contain a large amount of salt, this applies to various sauces, fast food, sausages and semi-finished products, and even pastries and sweets.
3. Sugar. We are talking not only about desserts, but also about products where, as it seems to many, there is no sugar, for example, ketchup or white bread.
4. Foods with a high glycemic index. These are usually products containing simple carbohydrates, which provide a quick, but not long-term release of energy. As a result, the body is not able to spend the energy received in such an amount and packs the excess into body fat. These foods include white rice, pasta, potatoes, flour products and almost all bread, boiled carrots, beets, pumpkins and mature zucchini.
5. Heavily fried and smoked dishes. These foods are harmful in and of themselves. It is noteworthy that hot spices are not banned if they are live spices.
6. Vinegar. It kills digestive enzymes, which significantly reduces the absorption of food into active energy and sends energy reserves to body fat.
7. Alcohol. In addition to high calorie content, alcohol poisons the body and leads to overeating.
8. Milk, since it is not digested by the body of an adult and includes protective functions hidden in the body. By and large, the body of an adult does not perceive milk in principle as food.
9. Coffee. The drink increases the release of insulin, provoking hunger and excessive appetite, takes water from the body for its absorption, dehydrating the cells.

What can you eat on Tatyana Malakhova's diet to lose weight? The list of products is extensive:

Interesting! Sometimes you can afford a glass of dry red wine.

Menu for the week

The diet of Tatyana Malakhova does not offer a ready-made menu - in fact, it can be anything and include any products according to your desire and possibilities. The main thing is that the composition of the dishes should comply with the rules for combining products with each other in the meal and in the order of consumption, both in the meal and in general during the day, and also contain a full-fledged balanced composition.

Important! Malakhova gives freedom in compiling a menu on this diet, but in order to lose weight, you must remember that you need to eat 35-50 g of fat per day, as well as 1 g of protein per 1 kg of your weight. Moreover, both excess and lack of fat and protein can lead to the accumulation of kilograms.

How to get out

Since Tatyana Malakhova's diet for weight loss is not a diet as such, it does not require a special exit. In fact, this is not even a diet, but a system. healthy eating, which you can stick to all your life and stay slender.

Malakhova recommends that after you see the desired numbers on the scale, you change the diet menu a little by introducing more fatty animal products into the diet. Sometimes you can include in the diet what was banned at the stage of weight loss.

A definite plus will be physical activity, for example, in the form of moderate exercise or regular walks, as well as breathing exercises.

Who will suit

Diet Tatyana Malakhova "Be slim!" ® is suitable for those people who think about their health and appearance, and wish to slowly but surely get rid of excess weight. The average rate of weight loss will be 4-5 kg ​​per month, which is considered the optimal rate.

The benefits include:

• freedom of choice of products;
• availability;
• lack of specific products;
• gradual weight loss;
• lack of sagging skin due to the supply of the necessary nutrients to the body to renew the skin even in old age;
• body shaping precisely in places of excess accumulation of fat;
• setting up healthy metabolic processes of the body, correction of metabolism and hormonal levels;
• the ability to adhere to the nutrition system for life.

How much can you drop

When asking this question, it is worth remembering that each organism is individual, and your success depends only on you, your consistency and determination. You can reset everything that is objectively superfluous - and no more. Among the adherents of the system there are women who managed to get rid of half of their weight (from 130 kg to 65 kg) in about 1.5 years. And this is at the age of 66 and without sagging skin.

Important! The more your starting weight, the faster the hated kilograms will leave.

Contraindications and cons

Despite the freedom to choose products and the undoubted advantages, the Friendship Diet also has disadvantages:

1. Despite the simplicity and loyalty, this food system has certain rules that must be followed, which, in fact, requires any diet and weight loss system.
2. The diet of Tatyana Malakhova is difficult to follow for busy people who are not ready to take time for themselves, since the technique requires not only regular meals, but cooking instead of eating semi-finished products.
3. At the beginning of the application of the system, the processes of restructuring the body and its self-regulating cleansing to remove toxins are inevitable, which can cause ailments and a predisposition to colds, as well as temporary skin rashes in some cases.
4. If your regular diet lacks raw vegetables, then the body will need a period of adjustment and adaptation to produce new digestive enzymes and rebuild the internal environment of the intestine.

There are no contraindications to Tatyana Malakhova's diet - simply because this is not a diet in the generally accepted sense, but a set of rules for efficient fuel use, where food is fuel. In any case, we recall that when changing the type of diet, it would be useful to consult a doctor.

Anyone with any chronic problems can make up a suitable diet for themselves according to the rules of the Friendship Diet, after consulting with a doctor. However, it must be borne in mind that for children, nutrient intake standards differ from those for adults, and therefore, before the age of 14, the Friendship Diet standards should not be applied without adjustment.

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

The basic rules of the Malakhova diet:

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

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

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

The principles of food compatibility within the Malakhova diet:

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

Source: depositphotos.com

Advantages of Tatyana Malakhova's diet

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

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

Thanks to Malakhova's diet, together with extra pounds slags and toxins leave the body, and muscle mass does not decrease.

Disadvantages and contraindications of the diet of Tatyana Malakhova

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

In the first weeks, constipation and skin rashes may appear, which eventually disappear.

The Malakhova diet is contraindicated in people with gastric and duodenal ulcers, gastritis in the acute stage, adolescents, pregnant and lactating women.

Before starting a diet, consult your doctor.

What products are allowed?

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

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

What products are prohibited?

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

Tatyana Malakhova's diet menu

An example of a Malakhova diet menu for seven days:

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

The correct order of use must be followed. different types products throughout the day. Morning: 35-50 GI carbohydrate meal or protein. Fat is excluded. Day: Variations are possible - carbohydrates (GI up to 40) with vegetable fats, proteins with carbohydrates (GI up to 25) and fats or fruits. Evening: animal proteins combined with raw vegetables that have a low GI and minimal carbohydrate content.

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

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

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

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

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

Video from YouTube on the topic of the article:

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

Three whales

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

1. right choice 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 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 slags accumulated in gastrointestinal tract and his general health.

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.
so at the core balanced system healthy eating definitely 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 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.

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
garnish of raw vegetables to your taste - 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 from the indicated amount of protein, a smaller value should be taken.

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 lettuce + protein, better bird or fish - 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 fat on the sides and stomach is not deposited because it is good)

Tatyana Malakhova, whose weight loss technique has become incredibly popular only in recent years, developed her own nutrition system only because she herself suffered from excess weight and illness for many years. Having tried many diets up to starvation, Tatiana created her own diet, thanks to which she now weighs 60 kg (for comparison, Tatiana weighed 64 kg at 10 years old!).

Tatyana Malakhova says that, in principle, it doesn’t matter what method a person uses for weight loss, let it be the diet of Margarita Koroleva or Kim Protasov, the main thing is balanced and balanced diet combined with physical activity.

Tatyana Malakhova's weight loss technique is primarily based on ridding a person of food addiction. Which of you does not know the feeling - yes, I am full, but if I eat that little piece over there, nothing will happen to me? And it is this last piece, which you did not need, because you were not hungry, is deposited on the body in the form of fat.

Addiction can manifest itself to various harmful products, no matter what it is - pastries, sweets or greasy sausage. Tatyana Malakhova believes that a person who cannot refuse sweets resembles a smoker or an alcoholic who cannot say “no” to a bad habit.

A person can try to part with extra pounds for many years, try everything that modern dietology and plastic surgery offers, up to gastric resection or non-surgical liposuction. However, with food addiction, a person will never be able to resist eating harmful, superfluous and unnecessary. In this case, he will never be able to maintain the result if he lost weight at the cost of some incredible effort, and he will never be able to lose weight if he does not get rid of the food addiction.

Read the book Be Slim. Tatyana Malakhova's weight loss technique will allow you to get rid of food addiction in just two weeks. You will calmly walk past foods that used to cause you to salivate violently. In this short period of time, you can completely change your taste preferences. It will not be difficult for you not only to replace harmful products useful, but also to receive incredible pleasure from their use.

The leitmotif of the whole philosophy of Tatyana Malakhova, the main principle of her nutritional methodology is that you need to think about your future, about your health today, so that tomorrow is not too late.
In her book, Tatyana Malakhova gives answers to many questions that concern overweight people:

Questions on Tatyana Malakhova's method

• Easy digestibility of the product - is it a plus or a minus?
• If you speed up your metabolism - is it good for weight loss?
• Why are fat people, having huge internal energy reserves always feel hungry?

Tatyana Malakhova sincerely admits that her answers to these questions do not coincide with the traditional views of nutritionists, but her system, nevertheless, copes with being overweight very effectively.

What is Tatiana Malakhova's weight loss technique based on?

Surprisingly, it is a fact that Tatyana Vladimirovna Malakhova is a thermal power engineer by education. However, it was the principles of heat engineering that became the basis of her diet. After analyzing and trying numerous diets on herself, she came to the conclusion that fats are burned in the human body like fuel in an engine.

What can be eaten and what should be excluded

The use of foods with a high absorption rate will greatly affect the blood sugar content and adversely affect the figure. As a result, it is necessary to abandon junk food.

Under the strictest ban come:

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

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

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

As side dishes, you can eat cereals from buckwheat or wheat. Dishes are cooked only on steam and without salt addition. Bread is allowed to use only baked from whole grain flour.

Another name for Tatyana Malakhova's weight loss technique is the name, whose diet is based on three pillars: this is the correct selection of products, their compatibility, time and order of eating. In addition, Tatyana Malakhova claims that it is much more correct in the process of losing weight to keep track not of calories, but of the ratio of fats, proteins and carbohydrates.

Malakhova's diet does not require a drastic change in diet. According to the reviews and advice of people who have tried the technique on themselves, you can do this gradually and still lose weight. If you wish, you can treat yourself to a glass of semi-dry red wine, eat chocolate, but only black, with a cocoa content of at least 70%. Sweets are completely replaced by fruits.

The technique works gradually and in six months, on average, you can lose weight by 10-15 kg. Constantly following the nutrition system of Tatiana Malakhova will never again worry about overweight. Therefore, such a diet for weight loss gets a lot positive feedback.

The nutrition system of Tatyana Malakhova is not just a diet, it is a way of life that will allow you to stay slim and maintain your weight, it is vigor and youthfulness of the body, it is good health, which does not require radical restrictions. The very title of the book sounds like a message - "Be slim"!

What are diets for? The answer to many will seem very simple, because the essence of diet programs is to lose weight at any cost and means. This is how it actually happens. And how should it happen?

The thing is that a huge number of diets (which are now and have always been in fashion) give rise to even more absurd programs on which people lose a huge fraction of their health along with extra grams.

Writer and nutritionist Tatyana Malakhova does not approve of diets in which you limit yourself to a meager supply of food, tighten your diet and workouts, stuff liters of water, and at the same time the final plumb line turns out to be many times less than promised. In her book "Be Slim" Tatyana presented her own weight loss program that takes into account "holes" and shortcomings in modern techniques, making it easier for women to lose weight and protecting their health from the consequences.

Tatyana's author's diet under the pleasant and endearing name "Friendship" appeared on the network recently, but has already won a lot of positive reviews. At the same time, the author personally tested the compiled methodology on herself and lost extra pounds.

What is the difference between Malakhova's nutrition course and many similar ones? The fact is that the author invites every woman to independently develop a scheme and diet, using her best practices and advice. Thus, the menu can become tasty, nutritious, healthy, economical in terms of finances and effective for weight loss.

The whole essence of the diet is revealed in its name - "Friendship". Malakhova invites every woman to take a closer look at her body, get to know its needs better and make “friendship” with it. That is, we should stop starving him, exhausting him with hard training, prohibiting extra snacks, insisting on increased fluid intake. All harsh conditions, according to the author, lead to the opposite effect - the body "closes in on itself", metabolism is disturbed, digestion stops, and all this does not contribute to productive weight loss.

The author advises pampering the body only with tasty, healthy, fresh and natural food. Therefore, stupid, industrial, chemical and carcinogenic products, as well as harmful liquids, should not be present in your diet. Which ingredients should be excluded, we will consider in the next section of the article.

• it is advisable to switch to a fractional food system, carry out 4-5 snacks a day;
• eating at night is forbidden, last time should eat 3-4 hours before bedtime;
• the break between snacks should be about 4 hours;
• before breakfast, you should drink a glass of cool ordinary water without salt and gas;
• the drinking regime is not strict, but the use of 4-6 glasses of liquid is welcome (including juices, teas and other drinks);
• breakfasts in this program are mandatory, because they activate the work digestive system, as well as metabolism;
• try not to overeat, do not starve and do not break the diet;
• we do not eat the same dish several times a day, the diet should be varied, and not familiar to the Soviet family;
• we use all drinks 30 minutes before or after a meal, but do not drink the food itself;
• dinner should be light, may include steamed or stewed vegetables, which reduce the need for sweets;
• the duration of the diet is not limited, but when the desired result in weight loss is achieved, several previously prohibited products can be introduced into the menu;
• night rest should be performed at the same time and be at least 8-9 hours;
• choose carbohydrates with a low glycemic index;
• you should eat fresh vegetables in the form of salads and cuts at every meal;
• fruits are always eaten separately from other foods;
• we eat food for 20 or more minutes, chewing each bite thoroughly, enjoying the process;
• daily calorie content should not be below 1200 kcal;
• if you do not play sports and lead a calm lifestyle, your amount of fat per day should not exceed 30 g;
• do not mix animal and vegetable lipids during one meal.

The main advantages of the Malakhova diet:

• freedom in drawing up a diet plan and in choosing products for it;
• easily tolerated, satisfying, nutritious;
• balanced in all respects, which eliminates the need to use dietary supplements and vitamin complexes;
• suitable for both men and women, as well as teenagers and the elderly;
• combines with training and does not deplete muscle mass(provided that you have chosen enough proteins and slow carbohydrates for the daily menu);
• effective - every week of the diet burns up to 2-3 extra pounds;
• the duration of the diet is not limited, which will make it possible to achieve your goals in losing weight;
• there is no need to count calories, weigh portions and study the qualitative composition of products;
• the diet has a minimum of disadvantages and contraindications;
• all products for compiling the menu are useful and healthy, as well as affordable in terms of finances;
• the diet does not require culinary skills, all dishes take a minimum of time and effort to prepare;
• a low-calorie menu allows you to reduce the volume of the stomach, which will contribute to saturation even in small portions in the future;
• diet helps to strengthen the immune system and speed up the metabolism.

A set of products for the diet of Tatyana Malakhova, diet examples

Let's talk about which foods are approved by Tatyana for a healthy and low-calorie diet, and which should be excluded from the diet.

Salt, like "white death", acts negatively on all fronts of the body and, of course, affects weight loss. If there is a lot of this nutritional supplement in the body, then the fluid consumed will be retained in the cells, giving the tissues a swollen appearance. Since the liquid begins to linger, various toxins, poisons, carcinogens, salts, toxins, radicals and metabolic products remain in the cells with it, which in total gives a weight gain of up to 2 kg. Be sure to control your salt intake, as it is already found in moderation in some foods. Try to avoid industrial sauces, dressings, ketchups, marinades, pickles and preserves. And also from semi-finished products, fried foods, fast food, snacks, crackers and chips. All these products, in addition to salt, contain a lot of harmful fats, carcinogens, chemicals and industrial additives, as well as simple carbohydrates that contribute to the accumulation of fat.

Tatyana also criticizes the presence of sweet foods, sweets, desserts, cakes and chocolate in the diet. The benefits of such products are only spiritual, but they harm the figure, and greatly! If you want something sweet, then it is better to allow yourself a couple of squares of natural dark chocolate, tea with honey, sweet berries and fruits, dried fruits, meringues, marshmallows, marmalade, jelly. Some of these sweets even contain dietary fiber, vitamins, minerals, valuable proteins and fructose.

Malakhova recommends giving up such familiar foods as white rice, flour products, and potatoes. Why? In all respects, these products have a high glycemic index, so they negatively affect weight from all sides.

Why is alcohol harmful? Most of these drinks are high in calories, sugary and carbohydrate, and also exacerbate the feeling of hunger, which inevitably leads to overeating. If you really want to raise a toast at the celebration, allow yourself no more than 2 glasses of table wine.

Fatty, fried, spicy, smoked foods that do not bring any benefit to the body are also harmful to health and weight.

What to choose when compiling an optimal and satisfying menu:

• vegetables, garden greens, mushrooms;
• legumes and soy products;
• fruits and berries;
• dairy and sour-milk products fat-free;
• seafood, lean fish;
• lean meat and poultry;
• whole grain cereals (buckwheat, brown rice, oatmeal);
• nuts, seeds, seeds

The optimal ratio of components in the daily menu is as follows: proteins per gram for each kg of human weight, fats of the order of 30-50 g (50 for an athlete and an active girl), up to 0.4 kg of fruit.

Ideal power scheme from Malakhova:
Breakfast should include whole grain porridge and dairy products.
Snack - a serving of fruit separate from other foods.
Lunch can consist of vegetables in any form, animal proteins.
Dinner should be light - fresh vegetable salad and proteins.

An example of Tatyana Malakhova's "Friendship" diet for a week is listed below. Weight loss is about 3 kg, after which you can repeat the course until the desired results are achieved.

We drink drinks, as you remember, half an hour before and after meals. It is allowed to use vegetable and fruit juices, nectars, berry smoothies and fruit drinks, kissels and unsweetened compotes, tea, herbal decoctions, ginger drink, whole grain coffee and cocoa, mineral water.

Monday.
Breakfast consists of oatmeal with dried fruits and a small portion of lean cottage cheese.
Snack - 1 apple and a couple of tangerines (one orange).
We have lunch with fresh tomato, steamed vegetables and boiled chicken breast.
Dinner consists of a vegetable salad with chicken eggs, avocado and shrimp. Dress the salad with lemon juice and olive oil. After half an hour, we drink a glass of green tea.

Tuesday.
Breakfast is a salad of grated fresh carrots, beets and walnuts. We also eat a portion of cottage cheese.
Snack - fruit salad (citruses, apples, pears, sesame seeds, avocados), seasoned with lean unsweetened yogurt.
Lunch consists of a spring salad, bean soup with chicken broth (do not add potatoes). Also put a portion of buckwheat and a little minced chicken (2 tablespoons).
Dinner consists of steam fish on a vegetable pillow, cabbage salad.

Wednesday.
We have breakfast with boiled brown rice with saffron, raisins and honey. Also put half a grapefruit and a little cottage cheese.
Snack - a glass of berries. After half an hour, we drink a glass of bifidoc.
Lunch consists of a vegetable salad, boiled seafood with lentils and a slice of bran bread.
Dinner is a cottage cheese casserole with vegetables, herbs and garlic. After dinner, we drink a glass of kefir.

Thursday.
Breakfast includes pumpkin porridge with pears and pistachios. Also put cottage cheese.
Snack - a few slices of melon or watermelon.
Lunch consists of a Greek salad. For the second, we eat asparagus stewed with egg, steamed turkey fillet.
Dinner consists of boiled fish, stewed eggplant with garlic and yogurt.

Friday.
We have breakfast with oatmeal with dried fruits and nuts seasoned with lean yogurt.
Snack - 1 small pomegranate and an apple.
Lunch consists of a salad (kelp plus Korean carrots), light celery puree soup, broccoli and zucchini. Stewed vegetables with pieces of veal are put on the second.
Dinner includes a two-egg omelet with vegetables, mushrooms and soy cheese. Cabbage salad with cucumber is also put.

Weekend for that and weekends to make rest to your body. Over the next two days, we will prepare any products we like from the 5-day menu, and also indulge ourselves with healthy desserts in the morning.

And, of course, we will give an example of a “signature” menu for 1 day, which was especially loved by Malakhova’s fans:
Breakfast consists of oatmeal porridge on the water (up to 200 g).
Snack - cocktail "Sybarite". It is prepared as follows: in a deep saucepan we send 50 g of lean cottage cheese, one kiwi, a quarter of a grapefruit and half of a green apple. Cut fruits into small pieces. Beat the resulting mixture with a blender until smooth, adding along the way a little lean bifidok to taste.
Lunch consists of salad (half a beetroot, 1 medium carrot, olive oil and walnuts). You can also afford some animal proteins (steam fish or boiled chicken breast).
Dinner should include a light vegetable salad, such as half a carrot, a stalk of celery, a third of a grapefruit, lemon juice and sesame seeds. Also put 1 boiled chicken egg and a slice of low-fat cheese.

How to get out of Tatyana Malakhova's diet

By itself, the diet is just a healthy eating program, satisfying and balanced enough that there is no need to leave it. After achieving results, you can revise the menu a bit, start eating wholemeal pasta, whole grain bread, potatoes, some fried foods (without crust), and also sometimes treat yourself to sweets and weak alcohol. Also increase the caloric content of the diet a little, stop at 1600-1800 kcal per day. After overeating, holiday feasts and night gluttony, do fasting days on your favorite foods. And, of course, try to limit the harmful foods mentioned above in the article, as well as salt and sugar in its pure form.

Always make breakfast after a diet carbohydrate and satisfying to provide an energy boost for the whole day. Snacks should consist of fruits, berries and vegetable salads, as well as dairy products. Lunch should be complex, include a liquid dish, a side dish (porridge or vegetables), meat products. For dinner, you can eat fish or chicken eggs, as well as a light vegetable salad or cottage cheese.

Do not forget about drinking - all drinks should be unsweetened, unsalted and healthy. Try not to drink food, drink at least 4 glasses of liquid per day.

Also, after leaving the diet, you should resume training, active games and dancing. It will not be superfluous to visit the baths and saunas, massage problem areas.

Disadvantages of Tatyana Malakhova's diet, contraindications

Many say that the Friendship diet has no drawbacks, they say, some positive qualities and health benefits. Maybe so, but let's look at some of the nuances. Firstly, despite all the "democratic" and "loyal" diet, it contains a huge set of different rules and restrictions, which are difficult to keep track of, and hard to adhere to. It is difficult for working people to follow such a diet, because a salad of fresh vegetables is put for each meal.