Malakhova Tatyana be slim read. Be slim

There are contraindications, consult your doctor.

Otherwise called the “friendship diet,” it is very common among Internet users. She gained popularity thanks to the book “Be Slim,” which was published in 2011. Today, this diet no longer resembles itself much, since it has passed through many Internet sites, which is comparable to its passage through a “damaged phone.” Therefore, when reviewing Tatyana Malakhova’s weight loss system, we will turn to the primary source - her book.

Tatyana Malakhova - Be slim

In her book “Be Slim,” Tatyana Malakhova writes that the reason for excess weight is not at all low physical activity and excess nutrition. Obesity is a consequence of problems:

psychological;
physiological.

According to Tatyana Malakhova, the fight against excess weight involves eliminating these causes. To overcome the psychological factor, you need to:

overcome the habit of finishing food from your plate and eating too much for future use;
get rid of food addiction;
do not eat depression;
do not celebrate joyful events with food;
prohibit yourself from adding additives;
Do not eat food mechanically, automatically, while reading a book or in front of the TV.

Physiological problems are an excessive feeling of hunger. Its consequence is a decrease in blood sugar levels and an empty stomach. Thus, the entire weight loss method according to Tatyana Malakhova comes down to three things:

1. Prohibition on eating food without feeling hungry (elimination of the psychological factor of overeating).
2. Organizing a proper diet that does not allow the stomach to empty.
3. Eating the right foods that allow you to maintain blood sugar concentrations at an acceptable level for a long time.

The essence of Tatyana Malakhova's diet

Tatyana Malakhova's diet is not an attempt to lose a certain number of kilograms in a certain number of days. It involves not only changing your diet, but also adjusting your lifestyle. This diet never ends unless you want to gain weight again within a few months of reaching your target body weight.

When forming a diet, attention is paid to five main factors:

meal times;
chemical composition of products;
amount of food consumed;
food combination;
order of consumption of different dishes.

According to Tatyana Malakhova, it is necessary first of all to exclude from the diet foods that contain little fiber, microelements and vitamins. She calls such products “empty”, useless for the body. After consuming them, you supposedly want to eat, because the body lacks something. Tatyana Malakhova’s list of “empty” products includes:

fried potatoes;
sausage;
sweets;
White bread.

In her book “Be Slim” Tatyana Malakhova writes that the same food products under different conditions can turn into fat or be used as an energy substrate.

Tatyana Malakhova's diet menu

Tatyana Malakhova in her book “Be Slim” focuses on the fact that there are no prohibited foods. Her diet supposedly has no restrictions. In fact, there are some prohibitions. The category of undesirable products includes:

foods with a high glycemic index (foods containing starch, flour or sugar);
poisonous food that loads the liver, “distracting” it from the process of breaking down fats;
salt.

products containing inorganic food additives, including preservatives, dyes, thickeners;
caffeine, alcohol, hormonal drugs;
fried foods;
starchy foods that have been cooked for a long time.

Salt is strictly prohibited. According to Tatyana Malakhova, it causes diseases of the kidneys, heart and bladder. She compares salt to poison, blaming sodium chloride for the fact that it is not digestible and does not contain vitamins and calories. The author hates salt so much that she devoted an entire chapter to it in her book.

Tatyana Malakhova’s diet menu includes the following products:

vegetables;
fruits and berries - in limited quantities;
fish is the best source of animal protein;
eggs and milk are well digestible, and therefore occupy second place of honor after fish;
poultry (without skin because it contains a lot of fat);
meat – allowed for consumption in small quantities;
offal – can be consumed only occasionally;
legumes;
mushrooms (except salted and pickled);
nuts;
vegetable oils.

Prohibited cereals:

semolina;
corn;
White rice.

Allowed in moderation:

millet;
pearl barley.

oatmeal;
buckwheat;
brown rice;
rye;
wheat.

According to Tatyana Malakhova, you need to drink a lot. At the same time, drinking food down is strictly prohibited. The author believes that this entails digestive disorders and is therefore harmful to the figure.

Different products have different compatibility. Optimal combinations:

vegetables - with any products;
carbohydrate-containing products (cereals, bread, legumes) - with nuts, seeds, vegetable oil, eggs and cheese;
fats and proteins;
meat and cheese;
mushrooms and eggs.

Prohibited combinations:

fruits and animal foods;
carbohydrate-containing products - with saturated animal fats (Tatyana Malakhova does not seem to be aware of the presence of saturated fats in cheese and eggs);
saturated and unsaturated fats (according to the author, when mixed, they are better absorbed);
fish and cottage cheese;
mushrooms and dried fruits;
meat and chocolate (although it is better not to eat it at all);
meat and fish.

Doctor's review of Tatyana Malakhova's diet

Tatyana Malakhova's book contains many inaccuracies and contradictions. It contains a lot of false information and distorts ideas about the physiological processes occurring inside the human body. This is not surprising, because Tatyana Malakhova is an engineer, not a doctor, and therefore she simply does not have sufficient knowledge about human physiology, the characteristics of digestion and energy metabolism.

So, in her book, she constantly talks about the need to consume foods with a low glycemic index, which do not increase blood glucose levels too quickly, and are therefore beneficial for your figure. At the same time, the author states that carbohydrate foods are not compatible with saturated fats, because they reduce the rate of absorption of sugars. Obviously, these two recommendations contradict each other, and there are a lot of similar points in the book “Be Slim”.

But overall, the book is not bad. There is no doubt that it is truly capable of leading the reader to a positive result if he follows all the recommendations contained in it. Surely Tatyana Malakhova’s diet is effective, because its main points are the limitation of fatty, sweet and starchy foods. This inevitably leads to weight loss. At the same time, the author’s distorted view of the mechanisms of weight loss is just a small drawback of a truly useful weight loss system.

Imagine an Indian who is trying to lose weight by dancing around a fire with a tambourine and calling out to the heavens for days and nights. Surely he will lose weight, since this activity burns a lot of calories. And even if he ultimately believes that it was the gods who, in response to prayers, saved him from excess fat, you must agree that in this case the main thing is the result, and not the awareness of the mechanism that led to success.

In the same way, you can lose weight on Tatyana Malakhova’s diet. It doesn’t matter if you think that the weight has gone off thanks to the right combinations of foods or the exclusion of foods that overload the liver. It is important that there will certainly be a result, and this is the main thing. Therefore, we give Tatyana Malakhova’s weight loss system a positive assessment, and we recommend her book “Be Slim” for reading and implementing the information received.

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Principles of Tatyana Malakhova’s technique

The theses of the diet are set out in the book by Tatyana Malakhova, on which she worked for several years. The main rules that must be followed:

Minimize, or even better, taboo:

salt, sugar;
drinks containing caffeine;
semi-finished products;
industrial sauces and mayonnaises;
smoked food, canned food;
alcoholic drinks (occasionally a glass of wine is allowed);
carbohydrates with a glycemic index exceeding 50.

It is important to control the intake of proteins, carbohydrates and fats into the body:

The daily amount of fruit should not exceed 400 g. It is important to remember that they are considered a complete meal. The entire daily portion must be evenly distributed into 4 doses and ensure that the portion does not exceed 400 g. A more detailed list of recommendations can be found if you visit the official website of Tatyana Malakhova.

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

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

Tatyana Malakhova’s weight loss method is primarily based on freeing a person from food addiction. Who among you doesn’t know the feeling - yes, I’m 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, that is deposited on the body in the form of fat.

Addiction can manifest itself to various harmful products, no matter what it is - baked goods, sweets or fatty sausages. Tatyana Malakhova believes that a person who cannot give up sweets resembles a smoker or an alcoholic who cannot say “no” to a bad habit.

A person can try to lose extra pounds for many years, try everything that modern dietetics and plastic surgery offers, including gastric resection or non-surgical liposuction. However, with food addiction, a person will never be able to resist eating harmful, unnecessary and unnecessary things. In this case, he will never be able to maintain the result if he lost weight at the cost of some incredible efforts, and he will never be able to lose weight if he does not get rid of 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 previously made you salivate. 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 foods with healthy ones, but also to get incredible pleasure from eating them.

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

Questions about Tatyana Malakhova’s method

Is the product’s easy digestibility a plus or a minus?
If you speed up your metabolism, is it useful for losing weight?
Why do overweight 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 very effectively with excess weight.

What is Tatyana Malakhova’s weight loss technique based on?

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

What to eat and what to avoid

Eating foods with a high absorption rate will greatly affect your blood sugar and adversely affect your figure. As a result, it is necessary to give up junk food.

Arriving under the strictest ban:

potato and cereal dishes;
canned foods;
dried fruits and pumpkin plants.

Both chicken meat and low-fat fish or seafood are a means of providing the body with healthy proteins.

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

Buckwheat or wheat porridge can be used as side dishes. Dishes are prepared only by steaming and without adding salt. Bread is only allowed to be baked from whole grain flour.

Another name for Tatyana Malakhova’s weight loss method is the diet of which is based on three pillars: the correct selection of products, their compatibility, time and order of food consumption. In addition, Tatyana Malakhova argues that it is much more correct in the process of losing weight to keep track of not calories, but the ratio of fats, proteins and carbohydrates.

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

The technique works gradually and in six months on average you can lose 10-15 kg. Constantly following Tatyana Malakhova's nutritional system will allow you to never worry about excess weight again. Therefore, this diet for weight loss receives many positive reviews.

Tatyana Malakhova's nutritional system 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 youth of the body, it is good health that does not require radical restrictions. The very title of the book sounds like a message - “Be slim”!

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

Three whales

the principles of our nutrition are based on “three pillars”

1. correct choice of products,
2. mutual combination of products
3. time and sequence of food consumption

The essence of the “friendship diet” nutrition system comes down to ten commandments, each of which is equally important.

ten commandments for a successful diet
1. The energy value of food eaten per day cannot be lower than the body’s energy consumption for basal metabolism.

2. always have breakfast and never skip meals.

3. four (possibly three) meals a day at equal intervals, without snacks, of approximately equal satiating capacity and energy value.

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

5. Chew your food thoroughly (this is unlikely to help society, but it certainly helps digestion!).

6. Meals should take at least 20 minutes and consist exclusively of meals.

7. drink at least 1.5 liters of water a day evenly in small portions 15-20 minutes before meals and no earlier than 40-60 minutes after meals.

8. use gentle types of culinary processing, whenever possible, consume foods in their natural (or close to natural) state.

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

10. exclude or reduce to an absolute minimum carbohydrates with a GI above 50, industrially produced foods and drinks, processed foods, industrial seasonings, alcohol, salt, caffeine-containing drinks.

what needs to be monitored when losing weight

1. 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 from plant 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, ideally as a separate meal and in no case after meals.
4. recommended serving size: at least 360-400 grams. if the majority of the portion is a salad of raw vegetables, then the portion can and even preferably be increased to 500 grams or more.
5. uniform distribution of daily caloric intake between meals.
6. eating raw vegetables before the main course.
7. amount of fluid consumed (at least 1.5 liters of water per day, excluding other drinks).

If you follow these recommendations, there is no risk of “eating” 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, while simultaneously “cleansing” the body of previously unresolved toxins and waste accumulated in the gastrointestinal tract and its overall improvement.

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

1. fatty sea fish
2. lean sea fish
3. egg white
4. cottage cheese 0% (up to 100 grams per day)
5. river fish
6. Moregads
7. turkey breast (without skin)
8. chicken breast (without skin)

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

everything that is not included in this list does not help you lose weight, but hinders it. 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 friendship diet were developed by Tatyana Malakhova and first posted on the Internet at:

T. Malakhova, p. 236 - recommendations for people with digestive diseases
1. Start your morning meal with fermented milk products (kefir, fermented baked milk, acidopheline, natural yogurt.
2. Rolled oats are preferable among cereals.
3. We partially replace raw vegetables with vegetable juices if the latter is well tolerated. First, dilute it with water 1:1
4.Avoid onions, radishes, radishes, celery, daikon, raw cabbage, raw beets.
5. We try to prepare “warm” salads with partial replacement of raw vegetables with lightly boiled, blanched, heated in a double boiler, or, in extreme cases, baked. in the oven (boiled cabbage or cauliflower, broccoli, baked onions, etc.)
6. In raw form, we give preference to different types of lettuce, greens, peeled cucumbers, soybean sprouts, beans, sunflowers.
7. in the most difficult cases, instead of salad before eating, drink a glass of fruit and vegetable diluted with water. juice or a cocktail of juice and kefir. After drinking, start eating 15 minutes later.

choosing the right products
everyone knows that it is necessary to limit fatty, sweet, starchy foods, eat more vegetables and fruits, avoid fried, smoked foods, etc... and what of this do we put into practice? Yes, almost nothing, and if we use it, it’s randomly and haphazardly.
therefore, the basis of a balanced healthy nutrition system certainly lies choosing the right products, which, just as importantly, is necessary combine correctly between themselves! Please note that “separate nutrition” has nothing to do with it

1. milk:

4. lunch:

Mon - belly squirrels
Tue - sun squirrels\fish
Wed - belly
th - plant\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 no earlier than 40 minutes. after them. Between meals, always keep a bottle of water handy and drink as soon as you look at 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 compensated with an additional glass of water.

1st option
1. breakfast at 8-00
homemade “muesli”: steamed oatmeal (3-4 tbsp.) + dried apricots (30 g) + cottage cheese 0% (80-100 g)
After 40 minutes you can drink coffee or tea. but best of all is a glass of clean water.
2. afternoon tea 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 mixture, seasoned with 1 tsp. olive oil
4. dinner at 18-00
salad of iceberg, sweet pepper, cucumber, avocado, onion, herbs, 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 g + 1 grated carrot + 3 pcs. dried apricots
2. lunch
salad of tomato, cucumber and sweet pepper (150 g)
thick vegetable soup with beans without potatoes and carrots (200 g)
buckwheat porridge (150 g) with herbs and onions.
3. afternoon snack
fruit and vegetable salad with sesame seeds (2-3 tsp)
(apple, pear, orange, sweet pepper, cucumber, grapes, cabbage - 350 g in total).
4. dinner
fish baked in yogurt with dill, garlic 150 g
side dish of raw vegetables to your taste - 250 g

3rd option
1. breakfast
1/2 grapefruit > wait 20-30 minutes. >
3 tbsp. l oatmeal + 1 tbsp. l. wheat germ + 100 g soft cottage cheese 0% + strawberries
2. 2nd breakfast
glass of kefir 1% > wait 20-30 minutes. >
apple (you can add more fruit)
3. lunch
salad of red cabbage, cucumber, tomato, radish, herbs, seasoned with flaxseed oil and lemon juice + tuna 100 g + tofu cheese 50 g + 1 slice of whole grain bread
4. dinner
soft cottage cheese 0% 150 g + 1 finely chopped cucumber + wheat sprouts 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 tbsp.) with 3 pcs. figs
2. 2nd breakfast
kefir 1% > wait 20-30 minutes. >
apple, pear, 1/3 mango
3. lunch
salad: cucumber, tomato, red pepper, iceberg lettuce, leek, parsley, sunflower seeds and cedar. nuts; turkey breast carcasses. (100 g), stewed green beans; natural yoghurt (125 g)
4. dinner
cabbage, carrot and seaweed salad; 2 egg omelette, approx. in the microwave, 1/2 tomato; natural yoghurt

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

1. breakfast
- salad: 3 grapefruit slices, 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 (for example, 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”: 80-100 g of cottage cheese 0% diluted with kefir 0-1% to the thickness of low-fat sour cream, add approx. 170-180 g of finely chopped fruit (for example 1/4 grapefruit + 1/2 green apple + 1 kiwi). or mix all 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, preferably fatty red) + boiled/stewed vegetables 100 g.

4. dinner
- vegetable salad 300 g (add fresh carrots/beets in an amount of no more than 30-40 g), seasoned at home. cheese (60-70 g).
- low-fat 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 repeating protein dishes and vegetable side dishes on adjacent days, alternate porridge for breakfast.
2. avoid sweet fruits with a 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 aimed at 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 fruit is only 0%, well, 1% - at worst. if it is added to a salad for lunch, which has a slight fat deficiency, then 5% is possible. but it is better to avoid kefir with a fat percentage above 1.
c) cottage cheese - let's say yes to cottage cheese, if you have 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? That’s right, we help the pancreas work at 100%, and don’t cripple it (this is just one of the reasons why cottage cheese wins over kefir). Besides, you can eat it as a snack with fruit, it’s so delicious! as well as with porridge or even salad. but the cottage cheese should be 0%. 1% is extreme, but not welcome. Just forget about the higher fat content.
d) yogurt is a neutral option. I buy it when cottage cheese is out of reach. it can be eaten directly with fruit, porridge, etc. the same thing about % fat - 0% or 1% - extreme.

2. oatmeal\rolled oatmeal - flight of fancy - you can add whatever you want according to dd. I love sweeteners (dried fruits) and junk (bran, flaxseed, sesame, etc.). Those with a sweet tooth can have cocoa.
You can add nuts, but then you can’t add fruit (fruit = sugar with fat, no, no) or chocolate (the result is a bad mixture of animal fats and vegetable fats. Plus, chocolate contains sugar, and sugar with fat, no, no).
salads for breakfast are welcome. with or without oatmeal/rolled oatmeal.

3. fruits - any with a gi of 50 or lower. of course, as a snack with cottage cheese or yogurt. or after kefir, after 20 minutes. total weight of fruit per day is 400g. including dried fruits, which we count to 1:3 - 1g. dried fruit by 3g. "live and wet" fruit.
It is not recommended to eat fruits after 15-16 hours. It’s better to finish them off in the first half of the day.

4. lunch:
a) fresh vegetable salad - eaten first. Before you put meat in your mouth, you need at least half of the salad to be eaten.
1) vegetables with a high fiber content are welcome, but you can also “dilute” the salad with watery vegetables (tomato, cucumber, etc.).
2) refills - in fact, everything is simple -
- if you eat 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 + grown fats is not desirable due to different mechanisms for the breakdown of fats in the body: for animal fats - one scheme, for vegetable fats - a completely different one. What is our goal for DD? Right! do not interfere with the body doing its pure work, do not complicate already difficult processes, and it will respond in the same way 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 you have vegetable protein - cereals\legumes or fish for lunch, feel free to add oil to the salad or lemon juice, or kefir\yogurt 0%, or anything else healthy. and with that, with and that is possible, in short.
on the day of vegetable proteins/fish, you can add nuts to the salad
It is ideal to alternate these 2 types of lunches. for example, lunch:
Mon - belly squirrels
Tue - sun squirrels\fish
Wed - belly
th - plant\fish
etc.
3) be sure to add steamed/boiled/stewed vegetables (but not boiled!). this will allow us not to pounce on carbohydrates in the evening and not crave something like that
girls, for some reason we ignore such vegetables

5. dinner:
- no steamed/boiled/stewed vegetables for dinner!
- no cereals/legumes for dinner (due to the high carbohydrate content! dinner is the time to save carbohydrates)!
- be extremely careful with fats (fatty foods settle on the sides and bellies at night = no seeds or nuts at night)!
only salad + protein, preferably poultry or fish - they fill you up better. plus, protein melts fat while you sleep
a) a salad of fresh vegetables (preferably from hard vegetables - cabbage, daikon, radishes, cucumbers, etc. avoid sweet vegetables (beets, carrots)!) - eaten first. Before you put meat in your mouth, you need at least half of the salad to be eaten.
1) vegetables are welcome with a high fiber content.
2) refills:
- with poultry: lemon juice or kefir\yogurt 0%;
- with fish: oil, or lemon juice, or kefir/yogurt 0%, or anything else healthy.
b) chickens the breast is encouraged to be as lean as possible, while fish, on the contrary, is fattier (fish oil is not deposited on the sides and belly because it is good)

In fact, today there are a large variety of diets, and they are not always invented by professionals. On the contrary, more and more often we can observe a trend when a famous actress or singer suddenly tries on the role of an amateur nutritionist. They create their own complex, which supposedly helped them become healthy and achieve the desired result. It’s just unknown whether this diet is really worthy of your attention and whether it will cause negative consequences. But among this bunch of imaginary nutritionists there are real talents and their experience is known throughout the world.

We bring to your attention a diet from the writer and nutritionist Tatyana Malakhova. She is not one of those who will prescribe you a meager supply of food, rigorous training in stuffing liters of water into yourself every day. A woman wrote a book called “Be Slim”, this is not just a guide to proper weight loss, it is an entire encyclopedia aimed at eliminating shortcomings and failures in modern diets. By reading the book, you will be able to choose for yourself the most optimal type of weight loss that will not harm your health.

Another popular weight loss method is

Tatyana Malakhova called her diet very invitingly - “Friendship”. And despite the fact that the diet appeared on the Internet quite recently, it has already managed to win great love from users. The main thing is that before presenting the diet, the author of the book personally tested it on herself and highlighted the main aspects, indicated the pros and cons of this method of losing weight.

If you want to know what is the main difference between Malakhova’s nutrition course and other diets, the answer is quite simple. She does not dictate the correct menu to you, does not create a diet, she only shares recommendations that you must follow. A woman who wants to lose excess weight must independently develop her own nutrition plan. So, you can not only save money by not having to choose expensive fruits and delicacies, but you can also create the right menu from the products that are closest to you.

The name of the “Friendship” diet speaks for itself; the author literally encourages you to establish a friendly relationship with your own body. Stop being lazy, stop building up a large layer of body fat, and stop starving yourself with cruel diets that put your body under a lot of stress. According to the author, all the harsh methods of losing weight, which we have become accustomed to resorting to more than once, only force our body to “close in on itself.” And this can lead to real problems - metabolic disorders and digestive problems.

Tatyana invites you to literally pamper your body, but not to do it with tasteless and colorful hamburgers, but to pay attention to tasty, fresh and healthy foods. Therefore, the first thing you need to do is eliminate chemical and carcinogenic products from your diet.

It is necessary to switch to a fractional nutrition system and have 5-6 snacks a day. So, you will never feel hungry and at the same time you will not be able to overeat.
It is strictly forbidden to eat at night, but you should be careful with this. If you go to bed at midnight, then the rule of eating after six does not suit you. The last meal should be taken 2-3 hours before bedtime.
There should be about 4 hours between meals.
After waking up and thirty minutes before breakfast, it is recommended to drink a glass of water, not seasoned with sugar and salt.
She also does not impose a strict drinking regime on you, but still offers to control the process of water consumption. There should be about 4-5 glasses of it in your daily diet, this includes both juices and other types of liquids.
Breakfasts - you don't have to give them up. A tasty and healthy breakfast activates the proper functioning of digestion and thereby awakens the entire body.
Follow the three “DON’Ts” - don’t overeat, don’t starve, and don’t lose your temper.
Your diet should be varied, so try not to eat the same dish several times a day.
Drinking while eating is prohibited; liquid can be drunk 30 minutes before eating.
Don't overload yourself during dinner; it's best to opt for steamed vegetables.
This type of diet has no time limits; you can follow it throughout your life so as not to lose the results. But if you have reached the desired kilograms, then there is an opportunity to include a couple of prohibited foods in your diet.
Don't forget about sleep, it must be present in your life and be about 8-9 hours.
It is recommended to consume fresh vegetables and fruits, both in the form of salads and ordinary cuts, during each meal.
You should spend at least 20 minutes eating food, chewing all the pieces thoroughly and enjoying the process.
You should consume at least 1200 kcal per day.

Products for weight loss with Tatyana Malakhova

And in first place she puts everyone’s favorite salt, which is called “white death”. It negatively affects the entire body and of course interferes with your weight loss. The thing is that an excess of salt in the body retains fluid in the cells of the body, which makes our skin seem swollen. Due to the fact that fluid is retained in the body, poisons, waste, salts and various types of toxins remain there along with it. The presence of these elements in your body inevitably adds several more kilograms to the existing fat mass.

But it will be very difficult to control salt intake, because it is present in some products. It is up to you to refuse industrial sauces, ketchups and pickles, which contain large amounts of salt. You should also remove fast food, snacks and crackers from your diet; the salt content in them is also extremely high.

Another strict no for the author of the diet is sweets, but this problem is much more difficult to deal with. Various candies, sweets and other desserts bring only aesthetic pleasure to our consciousness, but in fact cause irreparable harm to your figure. If you are unable to give up sweets, then it is better to replace them with natural sugars. You can snack on a couple of slices of dark chocolate or drink tea with honey. Fruits, marshmallows and meringues are also a very tasty alternative to milk chocolate and other unhealthy sweets. Some of the healthy sweets also contain valuable proteins, vitamins and fructose.

The author encourages you to get rid of rice and potatoes, due to their high glycemic index content. This means that it will affect not only your kilograms, but also your overall health.

As for alcohol, the only exception is a couple of glasses of wine on holidays. In other cases, it is better not to drink alcohol in any of its forms, because most of its varieties are high in calories and also increase the feeling of hunger. Accordingly, overeating in this situation is inevitable, so it’s better not to tempt fate.

Weight loss products based on the book “Be Slim”

Berries and fruits
Vegetables and mushrooms
Whole grain porridge
Dairy
Seafood
Nuts, seeds and beans
Lean meat

As you may have noticed, the list of products is quite extensive; you can create a large number of dishes that will definitely not harm your figure.

Power scheme

Breakfast

Your breakfast should consist of whole grain porridge and a small amount of fermented milk products.

Snack

Pieces of fruit are best for snacking; they are best consumed separately from other foods.

Dinner

For lunch, it is encouraged to eat animal proteins and vegetables in any form.

Dinner

During dinner, you should not overload your body, so opt for steamed vegetables and proteins.

How to exit Malakhova’s diet correctly?

We want to reveal to you a little truth that losing weight with Tatyana Malakhova is not a specific type of diet, but rather a healthy eating program. That is why it does not require exit. If, by following these recommendations, you managed to achieve the desired kilograms, then you can simply reconsider your menu. Add some prohibited foods to it, which include bread, potatoes and fried foods. Occasionally, you can treat yourself to weak alcohol and not be afraid that the result of your efforts will be ruined by a few glasses of wine.

Another change associated with this diet could be an increase in the caloric content of the diet, raise it to 1800 kcal. If after the New Year holidays you feel heaviness and another approaching hunger, then it is better to arrange fasting days for yourself. Of course, you shouldn’t go back to harmful products that you gave up with such effort. The main enemies include salt and sugar.

After quitting your diet, remember to continue making your breakfasts filling and high in carbohydrates. Lunch should concentrate several types of food at once, both liquid dishes and tasty side dishes. For dinner, continue to eat tasty side dishes, fish and meat products that are low in fat.

Despite the fact that you have decided to abstain from the diet, it is still worth continuing to drink ordinary water. Try not to drink liquid during meals, drink about 4 glasses of clean water a day. Continue your workouts, visit baths and saunas, sign up for a massage of problem areas.

Cons of Tatyana Malakhova's diet

Tatyana Malakhova diet, which, as the author herself claims, has no disadvantages. But it still has a short list of nuances that you need to listen to. Despite the fact that the diet is universal and suitable for almost everyone, it has a large number of rules and prohibitions. Agree, it will be very difficult to comply with all of them; many will undoubtedly break the rules. It will be especially difficult for working people to follow it, who can only eat once a day and do not have the opportunity to store fresh fruits and vegetables.

The second glaring problem with this diet is that each person will have their own results. Some will be able to lose 3 kilograms in one week, while others will not see results even after a month. It's all about metabolism, genetics and different lifestyles, some are the most active, while others, on the contrary, are forced to sit for 10 hours in front of a monitor screen.

It's no secret that a low-calorie diet can cause unpleasant digestive problems. These include nausea, colic, headaches, indigestion and general weakness. If you constantly consume only fiber, as prescribed in the diet, you may experience constant constipation. Of course, this will only happen if you don't drink enough water per day.

As you may have noticed, the diet includes a large amount of dietary fiber and at the same time practically excludes fats and proteins from the diet. It is thanks to the latter that a person gets beautiful and strong muscles. Therefore, for those who play sports, it is better to refrain from this method of losing weight, because the presence of muscles is the main rule in any sport.

Contraindications for losing weight with Malakhova

Too young
Pregnancy
Diseases of the heart, nervous system and blood pressure fluctuations
Viral diseases
Recent serious illnesses and surgeries
Food allergies
Professional sports
Extreme obesity
Weakened immunity

Tatyana Malakhova, whose weight loss led her to incredible results, does not guarantee you exactly the same results. Therefore, you need to be careful and choose the most optimal menu for yourself. And don’t turn this diet into a diet, let it become your way of life; proper nutrition will improve the health of the body.

This is what recommendations look like from a woman who, through personal experience, managed to cope with her own excess weight. She had to go through many diets and exercise routines to create her own diet. She doesn't tell you a strict menu that you have to follow, no, she gives you freedom of choice. After reading all the recommendations and contraindications, you can create a high-quality nutrition system made up of your favorite dishes.

Being healthy is the main quality that can transform not only your body and face, but also your life in general. Proper nutrition not only ensures getting rid of extra pounds, but also ensures the beautiful appearance of your skin and the tone of your entire body. This is how, after getting acquainted with all the rules and trying to follow them, you can take a step towards an ideal figure. There is no need to be afraid of anything, because the result of losing weight is only in your hands.

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