The rules and features of the diet of Elena Malysheva. Allowed and prohibited foods, menus for the week and month. Real reviews of those who have lost weight.
Malysheva's diet is a compilation of modern scientific knowledge about proper nutrition. Its essence boils down to the frequent consumption of food in small portions - 4 times a day at regular intervals. 6 days you need to eat according to the scheme, and the seventh - unloading. Salty, sweet and animal fats are excluded or significantly reduced from the diet. Attention is paid to the correct drinking of water and the use of permitted fruits and vegetables.
Features and rules of the Malysheva diet
The best example of a dieter is Elena herself. At her age, she looks great, and the figure is slim and fit. The main thing is an example of a person who, with a fast pace of life and great employment, remains vigorous and efficient.
To lose weight and maintain your shape, you need to adhere to certain dietary rules of Elena Malysheva:
- You can't starve - you should eat … It is recommended to eat 4 times a day - breakfast, lunch, dessert and dinner. It is possible more (even 6 times), but not less. Eating 2, and even more so, 1 time per day is simply unacceptable. Eating infrequent meals can contribute to weight gain. If there is often, then the digestive system is constantly working. And that also needs calories. If you eat every 3-4 hours, then a person does not feel brutal hunger. You eat, you don't starve, and the calories go away. It turns out to be pleasant to constantly satisfy your need for food. After all, you can get a variety of sensations from taste buds without feeling hungry, stress and at the same time losing weight. A well-fed person is happy. Skipping even one meal is not recommended.
- The one glass rule … One serving should hypothetically fit in a glass. That is, it should be up to 250 g for the fair sex and no more than 300 g for men. It is known that the larger the portion, the more the stomach stretches. The fact is that it has a folded structure, which allows it to grow and shrink. Fat people have enormous stomach sizes, so they eat as if not to themselves. Therefore, it is important to monitor the amount eaten at one time. This is an important rule. It can be hard at first, but then the body gets used to it and adapts. Over time, the stomach will shrink, allowing you to feel full from a small meal. It is important to be careful not to eat more than is allowed. If you overeat, you will not be able to lose weight.
- Water is more important than food … You need to drink 2 liters of clean water per day. Juices, soda, salt water do not count. Focus on weather conditions: in the heat, the body may need more fluid, then you can drink 3 liters of clean water per day. Why do we need so much liquid? The fact is that all biochemical processes take place in water. The more of it, the better the metabolism goes. In addition, dry food is difficult to digest, and water helps ensure normal bowel movements. He who does not drink water does not lose weight. The body also has one feature: sometimes we experience a false feeling of hunger, when in fact it is thirst. Make it a rule to yourself: If you feel hungry, try to drink first. Drink water, do not substitute coffee and tea, as these drinks dehydrate.
- Calorie intake … The daily calorie intake for weight loss should be 800 kcal for women and 1000 kcal for men. Remember to drink at least 2 liters of water a day. Coffee and tea can be consumed with any meal without added sugar. Divide meals so that the intervals between them are approximately equal.
- One fasting day per week … After 6 days of feeding on the diet of Elena Malysheva, you need to make one unloading. It is recommended to eat rice or buckwheat. They must be well boiled, salt must not be added. In the morning, you can add 1 tablespoon of vegetable oil to a serving to taste. The purpose of the fasting day is to remove excess fluid. Due to this, you can lose up to 1 kg of excess weight per day.
Elena Malysheva's diet, the menu of which can be followed in the modern rhythm of life, helps to easily lose weight. And then maintain a good weight throughout your life.
Permitted foods on the Malysheva diet
Malysheva's diet contains many products that can be consumed without any restrictions. This is suitable for both those who are losing weight and those who are trying to maintain weight.
However, preference should be given to non-nutritive foods that contain nutrients, protein and fiber. From vegetables, cucumbers, cabbage, mushrooms, tomatoes, onions, radishes and radishes, beans, asparagus, radishes, artichokes are allowed. You can use vegetable broths, garlic, horseradish, vinegar, fresh and dry herbs, lemon, any spices.
From drinks allowed water (table, medicinal and low mineralization), cola and other drinks without added sugar, unsweetened tea and coffee, any drinks with zero calorie content.
On the diet of Elena Malysheva, you can use any sweets without sugar, gum and gelatin. The fact is that when a large amount of glucose is received, it is immediately processed and stored in reserve, in fat.
Prohibited foods on the Malysheva diet
The diet of Elena Malysheva at home is quite simple to follow: you need to significantly reduce or exclude from the diet only three types of foods that contribute to excess weight.
What foods are prohibited on the Malysheva diet:
- Salt … A complete rejection of it or a decrease in consumption is an important point in the normalization of body weight. It has been noticed that overweight people prefer salty foods. If there is less salt, then excess water leaves, which contributes to a rapid decrease in body weight. The fluid in the body ceases to linger, edema goes away. Nutrition according to the Malysheva scheme is also suitable for people suffering from hypertension: refusing salt and removing excess fluid leads to the normalization of blood pressure.
- Animal fats … It is recommended to reduce their number. Firstly, the calorie content of dishes decreases in this way, and secondly, such a measure prevents the development of atherosclerosis. As a result, life-threatening complications such as stroke and heart attack can be avoided. Plus, a decrease in animal fat in the diet contributes to the fact that your own body fat is consumed.
- Glucose … It is known that not proteins and fats are needed for the brain to function, but glucose. Therefore, there is no need to completely abandon it. With insufficient receipt of glucose by nerve cells, weakness and hunger occur. And the main principle on which Elena Malysheva's diet for weight loss is based is the absence of hunger.
Elena Malysheva's diet menu
Malysheva's nutritional system is a diet that consists of healthy meals with reduced calorie content. Tune in to the fact that there are no instant results, so the full weight loss option is designed for a month. However, you can try the 7-day diet first. If you wish, you can get out of it or continue to stick further.
Elena Malysheva's diet menu for a week:
| Day | Breakfast | Dinner | Snack | Dinner |
| 1 | Oatmeal | Durum wheat pasta with sauce to taste, tomato and cucumber salad | Apricot | Chicken soup, vegetable salad |
| 2 | Nuts and apple | Steamed fish, boiled rice, vegetable salad | Cherries and cranberries | Cabbage with meat, salad |
| 3 | Muesli with pumpkin | Champignons with chicken, vegetable salad | Apple or orange | Vegetables with meat baked in foil |
| 4 | Nuts, seeds, peanuts, candied fruits | Boiled rice with chicken, sauce and spices to taste | Dried fruits | Pumpkin soup, vegetable salad |
| 5 | Broccoli omelet | Mushrooms with potatoes and onions, vegetable salad | Raisins, pineapple, peanuts | Broccoli soup, salad |
| 6 | Rice porridge | Meat cutlets with mushrooms, buckwheat, vegetable salad | Apple and nuts | Mushroom soup, vegetable salad |
| 7 | Buckwheat or rice without salt | Buckwheat or rice without salt | Buckwheat or rice without salt | Buckwheat or rice without salt |
If you have chosen a long-term version of the Malysheva diet for a month, pay attention to the menu for another 3 weeks.
Malysheva's diet menu for the second week:
| Day | Breakfast | Dinner | Snack | Dinner |
| 1 | Oatmeal | Durum wheat pasta with meatballs, fresh vegetable salad | Apricots | Chicken and parsley soup, salad |
| 2 | Nuts and apple | Chicken steamed rice, salad | A pineapple | Mushroom soup, salad |
| 3 | Porridge made from four cereals | Chicken vegetables, sauce to taste, salad | Cranberry, cherry | Chicken in creamy sauce, salad |
| 4 | Nuts, candied fruits, seeds | Baked salmon, potatoes, salad | Peanuts, cashews, pineapple | Broccoli and croutons soup, salad |
| 5 | Beans | Buckwheat with meat and mushrooms, salad | Dried fruits and nuts | Meat with vegetables and chili, salad |
| 6 | Rice porridge with berries and pineapple | Rice with chum salmon fillet, salad | Apple and nuts | Chicken breast with vegetables |
| 7 | Buckwheat or rice without salt | Buckwheat or rice without salt | Buckwheat or rice without salt | Buckwheat or rice without salt |
Elena Malysheva's diet menu for the third week:
| Day | Breakfast | Dinner | Snack | Dinner |
| 1 | Cottage cheese | Turkey meat with cabbage, salad | Cowberry | Cabbage soup, salad |
| 2 | Buckwheat with raisins | Rice with mushrooms, meatball | Nuts with cranberries | Minced fish cutlet, rice, salad |
| 3 | Peanuts, cherries and cranberries, milk | Mashed potatoes with pollock, salad | Blueberry | Mushrooms with chicken, vegetable salad |
| 4 | Oatmeal with strawberries | Meatballs with buckwheat | Apple | Stewed cabbage with mushrooms, vegetable salad |
| 5 | Buckwheat with onions and mushrooms | Chicken fillet with baked vegetables | Fruit or yogurt | Ear, salad |
| 6 | Boiled rice with pineapple, milk | Steak with rice | Kozinaki | Pilaf with vegetables, salad |
| 7 | Rice or buckwheat without salt | Rice or buckwheat without salt | Rice or buckwheat without salt | Rice or buckwheat without salt |
Elena Malysheva's diet menu for weight loss for the fourth week:
| Day | Breakfast | Dinner | Snack | Dinner |
| 1 | Soufflé with berry juice | Buckwheat with onions and mushrooms, salad | Orange | Stuffed peppers with vegetables, salad |
| 2 | Oatmeal with strawberries, yogurt | Liver, boiled rice, sauce, salad | Grain bar with cranberries | Mushrooms with chicken, salad |
| 3 | Puff with berries | Mashed potatoes, cutlet and mushrooms, salad | Apple or orange | Cabbage soup, salad |
| 4 | Buckwheat with apple and raisins | Buckwheat with meatballs, sauce to taste, salad | Cherries, nuts, cranberries | Mushroom soup, salad |
| 5 | Boiled rice with pineapple and berries | Buckwheat with meatballs | Apple and nuts | Soup with chicken and vegetables, salad |
| 6 | Grain kozinaki, fruits | Broccoli with turkey, salad | Cereal bar with fruit | Rice with mushrooms, salad |
| 7 | Rice or buckwheat without salt | Rice or buckwheat without salt | Rice or buckwheat without salt | Rice or buckwheat without salt |
Elena Malysheva's diet for a month allows you to add another meal to the menu. Allowed:
- A glass of kefir, milk or low-fat yogurt without sugar and fruit;
- Fresh vegetable salad without salt with the addition of a teaspoon of any vegetable oil and / or lemon juice;
- Orange, apple, pineapple, tangerine or strawberry - no more than 100 grams.
See also the rice diet menu.
Real reviews of the Malysheva diet
The results of the Malysheva diet often appear immediately after the first week. Some people manage to lose 5 kg of excess weight. The advantages are that you do not have to starve, weight loss occurs by removing excess fluid, burning fat reserves. People report improved mood, vigor, energy, improved brain functions, lightness in the abdomen and joints. Further, a few reviews about the Malysheva diet.
Alena, 35 years old
I started my way to a healthy and slim figure 2 years ago with my friends. For a long time my husband and I were unable to become parents. As a result of treatment with a gynecologist due to hormonal drugs, I gained over 30 extra pounds. And she began to weigh over 100! It was unpleasant to look in the mirror and scared to get on the scales. The photos were getting worse and worse. Frankly, I saw the results from Elena Malysheva's diet not immediately, but gradually. Apparently, hormonal disruptions were not in vain. But in a year and a half I lost weight up to 65 kg! It was very difficult, but my family and friends supported me. Now I am used to eating healthy, playing sports and moving a lot to keep fit.
Marina, 50 years old
With age, being overweight began to strongly affect overall well-being. The joints began to hurt, swelling appeared on the legs, and the spine ached almost constantly. When walking, shortness of breath, palpitations disturbed. I understood that the problem lies in the wrong diet. I love salty, overeat at night. I tried all kinds of diets, but they either did not help, or the result was temporary. The weight eventually returned, taking the extra pounds from above with him. But everything changed when the Malysheva diet for weight loss entered my life. It was not easy, and how many times I got on the scales to see less weight is hard to even count. As a result, I managed to regain my health, the joints stopped bothering me. Thank you very much for this diet!
Anna, 28 years old
Before pregnancy, being overweight never bothered me. In addition, I could eat, whatever I want, and as much as I want, while not getting better at all. But I went into labor with a weight of 96 kg. Maybe during pregnancy the hormonal background changed, and with my habit of sweeping everything in a row, this had an extremely negative effect. After childbirth, weight also gained. She justified her overeating by breastfeeding. In fact, these are excuses. I began to feel like an old woman. It was hard to walk, move around, carry objects, do standard household chores. And I decided that it was necessary to change it. I tried the Malysheva power system. It was hard, especially on fasting days. She motivated herself by saying that I did not want to live in such a body, that it did not bring joy. Sometimes I wanted to feel sorry for myself and cheer me up with a piece of fat cake, but I held on. Now I am back in the world of slimness, health and sexuality!
Watch a video about Elena Malysheva's diet:
During the Malysheva diet, a person remains vigorous, can live an ordinary active life, play sports. With extra pounds, hypertension, edema, shortness of breath, joint problems go away. In addition, Elena Malysheva demonstrated her own result of such nutrition, which only motivates.
