The rules of the diet malyshevoy: the technique, the menu for the week, recipes
About diet malyshevoy heard many thanks to the fame of its author. The main principle of the diet is eating low-calorie foods, which are present in almost every menu of a healthy diet. In view of the excellent results provided by this technique of weight loss, it is used today, many people with a weight problem.
Methods of diet Elena Malysheva
According to the author, the mere presence in the diet of low-calorie products already makes it effective. Even more simplifies the task of achieving the desired weight, if you stick to the menu of low-calorie foods, for a long time. But even if at certain moments there is a desire to try something sweet, we can afford to eat chocolate for weight loss, which will bring more good than harm, thanks to gyrosigma effect.
Important in the diet of Elena Malysheva, allowing you to lose weight — the right to make menu based on low-calorie products. Then the person will not feel hunger, and his body will get sufficient nutrients.
The best effect of the diet Elena Malysheva occurs when a person begins to lose 0.5 kg per day. Moreover, such food that can lose weight, not having any discomfort and even lead to fatigue.
What is included in the diet malyshevoy?
Once again, that the main principle of the diet Elena Malysheva is eating foods with low calorie content. But the effect of this diet was the maximum, it is necessary to observe some rules:
- Portion sizes should be such that the person was not a constant feeling of hunger as resulting from this stress will only harm his health.
- Regularly monitor the number of incoming along with food calories. The recommended daily allowance with this diet — 800-1200 calories. But to get them you need by eating a variety of foods.
- During the meal try as carefully as possible to chew food. This improves the process of digestion and allows you with less energy to pass through the food tract. In accordance with the proposed diet during each meal, chew it at least 18 times.
- Maintain optimum moisture balance. Water does not harm the body because it contains no calories, moreover, it positively influences his work, cleansing of toxins. It is recommended to drink daily 2-3 liters of clean water. Moreover, the first portion of liquid to drink early in the morning before Breakfast.
- Provide regular exercise. Sport is very important, but if it is not possible to do, at least walk a lot, wherever you can.
- Regularly fasting days. It is advisable to plan a certain day of the week when you will be free from executing other cases. This is the time you can devote to your body, gave him a break from the usual food and replacing it with food rich in vitamins.
Diet malyshevoy: list of products
Given that the diet of Elena Malysheva slimming based on eating low-calorie foods, menu should be present: cereals, fruits, honey, vegetables, dairy products with low fat, rice, etc.
The psychological aspect of weight loss
In such a complex matter as the weight loss much also depends on the faith in success. So the only people full of confidence, who have a clear idea of what they want to achieve through diet Elena Malysheva, can, sticking to proper nutrition, quickly become healthy and slim.
But if you are having difficulty with the psychological disposition, then you will benefit from the following recommendations:
- First, you need to decide whether you want to lose weight with proper nutrition.
- If you are determined to lose weight, you should understand how you will do it.
- Create a detailed plan of how you will achieve it.
- Tell your friends the news that you have decided to lose weight.
- Let your friends and family will support you in this difficult undertaking, but don’t listen to others ‘ advice.
- After all this, start to act following a predetermined plan.
Diet Elena Malysheva: menu for the week
The main idea of the diet of Elena Malysheva is to use low-calorie products, which can be vegetables, cereals or fruit. It is very important to maintain a normal calorie diet, the best indicator which is 1200 calories.
Diet Elena Malysheva 10 days
Note that under the diet of Elena Malysheva products you have to cook without the use of ketchup, mayonnaise, salt, sugar and spices.
The first day
- For Breakfast boiled buckwheat porridge (200 grams), one egg, hard-boiled, eat the side salad of carrot and Apple with added vegetable or olive oil (100 g).
- For lunch you can eat 4 any dried fruit, small portion cheese pie (150 g), drink green tea.
- For lunch, you can submit a steam beef, fruit (120 g) cauliflower (200 g), drink a decoction of rose hips.
- In the afternoon you can eat grapefruit.
- Dinner is served a dish of braised cabbage with zucchini, baked Apple, spiced with cinnamon. The final meal should consist of a one percent yogurt.
The second day
- Breakfast is a Cup of oatmeal, which is perfectly cleanses the body from cholesterol. It is advisable to boil the water.
- As a lunch you can eat two apples and two clementines. If a person has a hypersensitivity to these fruits, instead they can eat any other.
- For lunch you need to cook the dish, which the body receives a portion of the protein. A great option would be a few boiled eggs or chicken.
- In the afternoon you can eat low-fat cottage cheese.
- Served on dinner the food should not be tight, therefore it is recommended to prepare salad vegetables and drink a glass of yogurt.
The third day
- For Breakfast you can eat omelet made of 2 proteins and 1 egg yolk with one tablespoon of oil, salad of carrots and apples, laced with a teaspoon of oil.
- As a lunch you can prepare a savory cheesecake.
- For lunch, cook vegetable soup, for the second it is possible to submit boiled chicken breast.
- In the afternoon you can eat any fruit you desire.
- Dinner should be as light as possible — it is recommended to drink a glass of buttermilk.
The fourth day
- For Breakfast you can eat a serving of peas (100g), a small piece of boiled beef (50 g), two diet bread.
- For lunch you can prepare a salad with two bread.
- For lunch you can eat steamed cabbage with carrots (150 g), boiled fish (100 grams), drink a Cup of broth from the hips.
- In the afternoon you can eat an Apple and to eat 30 grams of walnuts.
- For dinner it is not necessary to overload the stomach, so it is recommended to cook a savory cheesecake with a carrot, drink a glass of buttermilk.
The fifth day
- The day start with a small serving of any cereal, cooked with water, to improve the taste, you can add berries.
- As a lunch you can eat a squash puree.
- Lunch is served boiled fish, which you can replace chicken breast with vegetables. You can drink a glass of broth hips.
- A great snack in the afternoon will be a serving of cottage cheese with fruit yogurt.
- During dinner, the body must receive a portion of carbohydrate, so it is recommended to cook any dish from vegetables.
The sixth day
- For Breakfast you can eat a Cup of steamed oatmeal. So the porridge was more palatable, it is possible to put a spoonful of honey or pieces of fruit.
- At lunch you can eat a few apples.
- For lunch a dish that will provide the body with proteins. Therefore, it is recommended to cook lean meat, by submitting it with greens. It is necessary to cook without salt and spices to improve the taste, use lemon juice.
- In the afternoon you can eat any citrus fruits such as orange or tangerine.
- Dinner can be salad, vegetables, drink a glass of one percent yogurt.
The seventh day
- Great Breakfast the following foods: bran to pour the yogurt and allow to stand for 15 minutes. In addition, it is permitted to eat some low-fat cheese and any choice fruit — kiwi or orange.
- During lunch, you can eat grapefruit or drink a glass of orange juice.
- For lunch you can prepare vegetable stew of zucchini, onions, carrots, cabbage and tomatoes, by submitting it with boiled chicken.
- In the afternoon you can satisfy your hunger nonfat yogurt and a small amount of dried fruits with nuts.
- For dinner you can submit vegetable salad from cabbage with cucumber, which can vary by putting boiled egg or tomato and garnish with herbs. As a dressing, use vegetable oil. Allowed to drink a glass of herbal tea.
The eighth day
- You can start the day with a serving of canned green peas, 2-3 diet of bread and Cup of broth hips.
- As a lunch you can eat any of the fruit — a pear or an Apple.
- For lunch you can prepare the dish with which the body will receive the next portion of the protein: it can be steam fish fillet or chicken. Remember that you need to cook it without salt.
- In the afternoon the dish of stewed cabbage.
- For dinner you can eat a small serving of low-fat cheese, drink a glass of one percent yogurt.
The ninth day
- Breakfast dishes include cooked hard-boiled egg, small piece of cheese (30 g), little green peas (50 g).
- A great lunch will be the big portion of salad (150 g) and two bread.
- Lunch is served braised cabbage and one green Apple.
- In the afternoon you can eat grapefruit.
- For dinner you can eat a savory cheesecake (150 g), drink a glass of buttermilk.
The tenth day
- It is recommended to start the day with a serving of protein omelets. You can also drink a glass of green tea or broth hips.
- At lunch you can eat any choice of berries: cherries, strawberries, cherries, and fruit — pear, pineapple, etc.
- For lunch serve vegetable soup with a couple of diet bread.
- In the afternoon you can eat an orange.
- As a dinner you can prepare vegetable salad of cucumbers, tomatoes and greens. 30 minutes after the main meal you can drink a glass of nonfat yogurt.
Recipes for weight loss from malyshevoy
Diet for weight loss developed by Elena Malysheva, includes a number of recipes which not only are easy to prepare, but also have a pleasant taste. Not everyone will agree to start each day with a serving of oatmeal, so you can diversify the daily menu, incorporating equally delicious.
For this dish you will need 0.5 kg of cabbage. Purified from the upper leaves, cut it into strips. Next, take one carrot and grate it on a fine grater. All vegetables must be mixed in a single vessel. The same is done with beets and we shift it to the other vegetables.
Then you need to add to the vegetable mass, a teaspoon of lemon juice, all mix thoroughly with your hands. To do so you need to make your salad more soft and gentle. This dish is designed for one day and for every meal you need to eat a portion weight 150 g. it is Also necessary to control the flow of fluid during the day should drink at least 2 liters of pure water. This dish will be tastier if it is served along with boiled fish.
Vegetable soup with cauliflower
For this dish you will need one carrot, an onion, half a head of cauliflower and sweet peppers. These products must be cleaned and finely chop. Next on the plate put the frying pan and spread it on the onions and carrots.
Put on the fire a saucepan and pour 2.5 liters of water. When it boils, add fried vegetables. Then add 2-3 chopped potatoes. Behind them lay the rest of the vegetables. The soup needs to simmer for 40 minutes, at the end of cooking, you need to put a few Bay leaves, a few peas of bitter pepper and herbs.
The popularity of the diet Elena Malysheva slimming is not surprising, because it is based on the principle used in all menus of healthy nutrition. This diet yielded the expected result, you need to replace your usual menu of low-calorie products, making sure the overall level of the energy value of the diet. Observing this rule, you can have a few weeks to notice the first results. If, however, you will not only diet but also regular physical exercises, you will be able to more quickly begin to lose weight.