Diet of Tatyana Malakhova ("Diet of Friendship")
The author of the diet is heat and power engineer Tatyana Malakhova. After 20 years of fighting overweight, she developed a special nutrition program, thanks to which she got rid of 20 kg.
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.
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, the intervals are recommended to be the same, snacks are excluded. Meals should be equal in volume and calorie content;
- a break between dinner and breakfast is 14 hours, respectively, 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 a meal, you 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;
- you should take into account the compatibility of products and observe the order of their use during the day;
- it is better not to cook products, if this is not possible, its sparing types are used;
- vegetables should be on the menu every day;
- per day you need to drink up to 2 liters of clean still water in small sips and in small portions. Drink should be 15-20 minutes before a meal and no earlier than an hour after it. In the morning, immediately after sleep, it is recommended to drink a glass of warm water;
- you can not use drinks with food, 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.
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. You can combine them with vegetable oils (unsaturated fats), but it is better to use a small amount of oil;
- carbohydrate foods are not combined with protein foods. Only vegetables can be a side dish for meat or fish.
- dairy and lactic acid products are not combined with carbohydrates;
- fruit is undesirable to combine with other types of food; it is not recommended to use them as a dessert. Vegetables, on the other hand, can be combined with any product.
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Advantages of Tatyana Malakhova's diet
Due to uniform weight loss, there is no risk of skin sagging with the diet. 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 the Malakhova's diet, toxins and toxins leave the body along with the extra pounds, and the muscle mass does not decrease.
Disadvantages and contraindications of Tatyana Malakhova's diet
From the point of view of losing weight, the main drawback of the Malakhova diet is slow weight loss. Such a food system is not suitable for those who urgently need to lose weight.
In the first weeks, constipation and skin rashes may appear, which disappear over time.
Malakhova's diet is contraindicated for people with gastric ulcer and duodenal ulcer, gastritis in the acute stage, adolescents, pregnant and lactating women.
Consult your doctor before starting your diet.
What foods are allowed?
Allowed foods include those with a glycemic index (GI) below 50, including:
- vegetables, fruits, berries, dried fruits;
- natural spices (garlic, herbs, spices, lemon juice);
- low-fat dairy products, low-fat cheeses;
- whole grain breads, cereals, beans, lentils, soybeans, peas, nuts, seeds, wheat germ
- Fish and seafood;
- lean meat and poultry;
- 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 foods are prohibited?
It is forbidden to eat foods with a glycemic index above 50, including potatoes, corn, rice, as well as sausages, smoked meats, semi-finished products, canned food, sauces, alcoholic beverages, salty, spicy, fatty and fried foods.
Tatiana Malakhova's diet menu
An example of the Malakhova diet menu for seven days:
Breakfast: low-fat cottage cheese.
Second breakfast: fruits.
Lunch: stewed vegetables, chicken fillet.
Dinner: vegetable salad, fish.
Breakfast: fruits, low-fat kefir.
Second breakfast: cheese.
Lunch: boiled vegetables, turkey.
Dinner: vegetable salad, squid.
Breakfast: low-fat cottage cheese, seeds.
Second breakfast: fruits.
Lunch: fresh vegetables, fish.
Dinner: vegetable salad with herbs, boiled peas.
Breakfast: low-fat kefir, herbs.
Second breakfast: fruits.
Lunch: boiled vegetables, beans.
Dinner: vegetable salad, lamb.
Breakfast: low-fat cottage cheese, berries.
Second breakfast: cheese.
Lunch: stewed vegetables, rabbit.
Dinner: vegetable salad, mussel soup.
Breakfast: low-fat kefir, wheat germ.
Second breakfast: fruits.
Lunch: boiled vegetables, beef.
Dinner: vegetable salad, boiled lentils.
Breakfast: low-fat cottage cheese, fruit.
Second breakfast: seeds, nuts.
Lunch: stew with pineapple.
Dinner: vegetable salad, shrimps.
It is necessary to follow the correct sequence of eating different types of food throughout the day. Morning: carbohydrate food with a GI 35-50 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 protein combined with low-GI, low-carbohydrate raw vegetables.
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 portion of fruits (berries) per day should not weigh more than 400 g. Fruits (berries) are prohibited from eating after 16:00.
Useful Tips
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. Correct dressing for salad is important: vegetable oil, if vegetables are served with fish, fermented milk product (for example, low-fat yogurt), if vegetables are served with meat.
Tip 3. For some people, fresh fruits increase the appetite, in which case they can be replaced with baked ones, for example, baked apples or pears.
Tip 4. The menu can be varied with grilled products.
The official website of Tatyana Malakhova's diet.
3.5 out of 5
A nutritional system that provides a steady, although not rapid, weight loss and the gradual development of healthy eating habits.
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