Tatyana Malakhova became famous for her developed weight loss system after her appearance in the Let Them Talk program. Check out the principles of her Slimming Nutrition Program. If you have ever been on a diet, you probably perfectly understand that weight will be lost only in case of restrictions in the diet for the use of certain categories of foods. So in the Druzhba diet, the following are prohibited:
- Salt. First, salt retains fluid in the body, which leads to weight gain and edema. Secondly, such a supplement stimulates appetite, and this is best avoided, since you have decided to fight excess weight. Instead of salt, use black pepper, coriander, paprika, lemon juice, garlic, and various herbs to enhance the flavor.
- Food processed products, including sausages, sausages, canned food, frozen meat semi-finished products. The reason for this ban lies in the content of a large number of flavor enhancers, substitutes and preservatives.
- Foods with a high glycemic index. All sweets, wheat bread, cornflakes, french fries, white rice, baked potatoes, honey are included here.
- Alcohol. Intoxicating drinks not only increase the amount of food consumed, but also significantly slow down the process of its digestion. You can drink no more than 1-2 glasses of dry red wine per day.
- Industrial sauces. Forget ketchup, various condiments and mayonnaise. Doubt they are bad for your health? Then take a look at their composition and you will see a large number of unnatural additives, thickeners and preservatives.
Instead of eating chips or fries, snack on fresh vegetables or fruits. Look especially for leeks, lettuce, mango, kiwi, and avocado.
Do not forget to consume yogurt, kefir, cottage cheese and milk. Be sure to look at the packaging of the goods, where the expiration date and percentage of fat are indicated. For a diet, you will need fermented milk products with a minimum value. With regard to hard cheese, it also needs to master a low percentage of fat. Cheese is noted for the presence of large amounts of calcium, and it is known to be essential for the health of hair, teeth, nails and bones. Seafood is an excellent source of protein. Add B vitamins and fiber to your diet. Vegetable proteins include soybeans, lentils, beans, and peas.
The diet permits the use of seeds and various nuts in moderation. Such products can be used both separately and as components of a salad. Instead of sweets, you can sweeten the body with dried fruits or dark chocolate with a cocoa content of at least 70%.
Pros and cons of the "Friendship" diet
The developed weight loss system from the author of the book "Be Slim" really works thanks to a balanced, but at the same time, low-calorie diet. Tatiana Malakhova's recommendations will not lead to quick results, but after six months of dieting, you can lose 15 to 10% of your original body weight.
The exclusion of harmful products from the diet will be reflected not only on the figure, but also on the internal state of the body. The nutritional program is healthy and has no contraindications, but if you have any chronic or acute illness, consult your doctor before changing anything in your diet.
The disadvantages include only the difficulty of transferring the first week of the weight loss program to persons who are not used to leading a healthy lifestyle.
You can order Malakhova's book "Be Slim" and understand in more detail the author's idea of a proper diet. But one should not take the information read as the truth, this is just the opinion of one person.
Diet
Before embarking on proper nutrition from Tatyana Malakhova, it is better to consult a doctor. You should also learn to adjust the menu to suit your body. So for every kilogram of body weight, 1 g of protein per day is relied on.
Bring the amount of fruits consumed to 400 g per day, as for fats, their value should not go beyond 50 g per day. The daily menu of proper nutrition on the Druzhba diet may look like this:
- Breakfast. Make a vegetable salad for breakfast. As ingredients, you can take half a peeled carrot, celery root, three grapefruit wedges and a little sesame seeds. Instead of salad, steam 4 tbsp. tablespoons of oatmeal in water, add cottage cheese, as well as raisins and dried apricots, if desired.
- Lunch. Drink a glass of kefir, after half an hour, eat two tangerines or one green apple. You can make yourself a dessert from 100 g of cottage cheese and chopped fruits.
- Dinner. Eat a serving of grated carrot and fresh beetroot salad seasoned with olive oil. Lunch may look like this - boiled chicken breast with a vegetable side dish.
- Dinner. You can eat a salad of carrots, beets and olive oil for the evening, complement the dish with grated hard cheese. In addition, 100 g of lean poultry meat or a hard-boiled egg is allowed.
Video recommendations for passing the Druzhba weight loss system:
