Elena Malysheva's diet
The author of the diet is Elena Malysheva, doctor of medical sciences, professor, certified cardiologist and popular TV presenter. Her diet is a long-term weight loss system based on the principles of healthy eating and reduced calorie intake. Elena Malysheva believes that effective weight loss is possible if the following rules are followed:
- the number of meals is at least four, and preferably five to six times a day, you cannot starve. As a result, the work of the intestines is stimulated and the calories received from food are spent;
- frequent eating prevents the appearance of excessive appetite and meets the needs of the body;
- the volume of each meal should be one glass (200-250 g), which corresponds to the normal size of a human stomach. By eating a glass of food at each meal, you can gradually reduce the size of the stomach - then the feeling of fullness comes with less food, which, in turn, normalizes the appetite;
- you need to drink at least 2 liters of clean non-carbonated water per day.
In addition to the listed rules, losing weight on the diet of Elena Malysheva must adhere to the following nutritional principles:
- daily calorie count. The calorie content of the daily diet at the beginning of the diet should be 1200 kcal, followed by a decrease to 1000, and sometimes up to 800 kcal;
- thorough chewing of food. It is recommended to chew each serving sent to the mouth at least 18 times. Thanks to this, the work of the stomach is facilitated and the risk of overeating disappears;
- sweet in the diet. Malysheva claims that glucose is essential for normal brain function, and a lack of sugary foods causes depression or aggression. However, you should not introduce sweets into the diet every day and in large quantities;
- banning fruits and carbohydrate foods in the evenings;
- fasting days every week. Short periods of drastic calorie reduction stimulate weight loss;
- daily moderate physical activity. During the Malysheva diet, it is not recommended to visit the gym, race walking, water aerobics and brisk walks are more useful;
- minimizing salt in the diet.
There is a special service on the Internet that is related to the diet of Elena Malysheva and created by her. The service is run by Malysheva and is available at dietamalyshevoy.ru. Those who wish for a fee are sent a set of ready-made meals for four weeks. It is designed for four meals a day, the products are selected according to the principles of diet and are balanced. Some of the dishes in the set are frozen and prepared just before meals, others are simply poured with hot water, like muesli.
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Advantages of Elena Malysheva's diet
The diet of Elena Malysheva is quite effective: if the recommendations are followed, the weight decreases by an average of 3.5 kg per week, and after the end of the diet, extra pounds do not return.
There are no strict restrictions on the choice of products, so it is quite simple to compose a diet and you do not have to give up your favorite dishes.
Thanks to fractional nutrition, healthy eating habits are formed, appetite decreases.
Disadvantages and contraindications of Elena Malysheva's diet
Elena Malysheva's diet is low-carb, it cannot be called completely balanced. It is not recommended to stick to such diets for a long time.
Another disadvantage of this food system is the need to constantly calculate the calorie content of food and the weight of portions (200-250 g).
Elena Malysheva's diet has no strict contraindications. It is not recommended for people with diseases of the digestive system, athletes, pregnant and lactating women. Persons with chronic diseases should first consult with their doctor.
What foods are allowed?
The menu is dominated by low-calorie, low-fat foods. The diet should contain a sufficient amount of vegetables: cabbage (any types), asparagus, tomatoes, cucumbers, onions, radishes, peppers, eggplants, artichokes.
Allowed also include low-fat dairy products, lean meat, lean fish, vegetable broths, cereals and whole grains, mushrooms, herbs and spices, lemon juice, vegetable juices.
From drinks allowed mineral table water, tea and coffee without sugar.
What foods are prohibited?
One of the important rules of Elena Malysheva's diet is to reduce the amount of salt in food. Food is undersalted or not salted at all. In addition, salty foods (salted nuts, fish, etc.) are not allowed.
The list of prohibited foods includes fatty meats and fish, and generally animal fats, polished rice, baked goods (except for whole grains), butter, sugar, beets, carrots, sauces, soda, and fast food.
Elena Malysheva's diet menu
Example menu for one day:
Useful Tips
Tip 1. Vegetable salads can be alternated with green salads.
Tip 2. Dinner should be no later than 19.00.
4.5 out of 5
A balanced diet developed by Elena Malysheva. Designed for a long time, during which you can lose weight and change your eating habits for more useful ones.
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