Diet Elena Malysheva — detailed description and useful tips. Reviews on the diet Malysheva and sample recipes.
Based diet malyshevoy is the minimisation of the consumption of foods that contain fats (especially animal) and table salt. It is also recommended to exclude from ration flour products, potatoes, sweet pastries, pure sugar, rice, carrots, beets and any alcoholic beverages.
In addition, for successful weight loss by this technique Elena Malysheva advised to follow some nutritional guidelines that we offer to your attention.
The principles of diet malyshevoy
1. To lose weight, not starving.
When a person starts to deny your body in the required quantity of food, he begins to excess calories in all possible circumstances. So many followers of different diets and fasting days fans know that losing weight is much easier than not typing it again.
Until then, people will starve, the weight will decline. But when you quit the diet, your body will immediately begin to fat stores, having experienced recent hunger, and all the lost kilograms will come back.
2. You should eat frequently but in small portions.
Elena Malysheva offers to eat 5 times a day, of which 3 are primary and 2 are secondary.
Breakfast should be planned for eight o’clock in the morning. It should consist of oatmeal, filled with boiling water, because in this form the oatmeal provides the conclusion from the body of cholesterol. You can Supplement Breakfast yogurt or low-fat yogurt.
The next meal should happen in the afternoon, and it should be protein foods: chicken, fish or eggs. You should try to reduce the salt intake to a minimum.
Dinner must be strictly no later than 19 hours, and it should consist of salads with low-fat yogurt and boiled eggs (optional).
Additional techniques food can include 2 Mandarin or Apple, or, if necessary, other fruits.
To ensure dietary diversity, is not prohibited and other products, but their caloric content should not exceed diet. For the convenience of the menu and to avoid errors, you can use the table of contents of products and the analyzer recipes.
The effect of the diet will be very visible, if you just follow all of its recommendations including additional outlined below.
Additional recommendations diet malyshevoy
1. Keep a record of calories.
The daily requirement of the average person in calories is 1,200 calories. Not ignoring this restriction, you can quickly get rid of extra pounds. With active lifestyle the calorie content of the diet increases. In addition to physical activity, when calculating the required amount of calories you need to take into account your weight, age, gender. Ideally, this count should do your trainer or dietitian. If this is not possible, you can use the calculator daily needs of the organism — a special program, which is based on the data entered will give the best option for your case.
2. To communicate with your body during a meal.
Try to convey to your body that you care about him, talking to him about it while eating. This will greatly increase the absorption of products and, hence, the effectiveness of the diet. Whether we like it or not, but the psychological factor plays a huge role in any case in which whatever we do. Probably, you had to notice that food cooked with love always tastes great, even if it is very simple. This also applies to food consumption. A conscious absorption of food, followed by positive attitudes, is the absolute key to good health and energy instead of deposition of fat reserves.
3. To accept this diet as a lifestyle.
If diet Elena Malysheva from 4 to 8 weeks, you can normalize your weight. And if you eat this way longer or make this diet a life style, you can not only lose weight, but also significantly improve your health. Of course, after weight loss can be a little to diversify the menu or to go back to my old diet, going back to the diet if necessary. In this case, it is again necessary to abandon the sweet, animal and vegetable fats, flour products, rice, potatoes, carrots, beets and spirits.
The disadvantages of the diet Malysheva include the duration (for a lasting effect it must be observed 2-3 months). However, without any doubt, its advantages are more significant. Chief among them is the soft effect on the body losing weight the person, improve his health and a long-lasting effect (up to 2 years).
In order to eat tasty and to follow the recommendations of Elena Malysheva, there are plenty of recipes. Here are some of them.
Examples of recipes with diet malyshevoy
1. the meat broth — 1 l,
2. olive oil — 80 gr.,
3. buckwheat — 150 gr.,
4. tomatoes — 5-6 pieces,
5. 1 sweet pepper,
6. onion — 1,
8. sour cream.
Method of preparation:
1. Fry the finely chopped onion in half of olive oil.
2. Bake tomatoes in the oven and removing them from the skin, mash the pulp and put it to the rice with the onions.
4. Add to them the broth, parsley, salt to taste and cook for about 15-20 minutes on low heat.
5. Clean and chop the pepper into strips and fry it in the remaining olive oil.
6. Tomato soup spill on plates, add a dollop of sour cream, spread of roasted pepper and sprinkle with parsley.
1. chicken fillet — 500 gr.,
2. milk or cream — 100 gr.
3. bread — 50 gr.,
4. vegetable oil — 40 gr.
5. ground black pepper, salt to taste.
Method of preparation:
1. White bread or loaf dipped in warm milk and squeeze.
2. Wash chicken fillet and scrolled it on the grinder together with the bread.
3. In the received forcemeat add the milk while stirring, sprinkle with salt and pepper.
4. Wet hands formed small meatballs and fry them in vegetable oil.
1. apples — 6 PCs.,
2. cheese — 300 gr.,
3. raisins — 100 gr.
Method of preparation:
1. Gently scrub of apples in the middle
2. Mix curd with very little sugar and raisins.
3. Fill this mixture in the middle of the apples.
4. Bake apples with the stuffing in the oven until they are lightly browned.
Other popular diets
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Full list of diets presented on our portal, you can find on the main page of the section Nutrition and diet