Diet Elena Malysheva weight loss: menu for the week


Excess weight not only spoils the appearance of a person: it creates a serious threat to health, contributes to the development of diabetes, diseases of the cardiovascular system. In the program "Live healthy" has long been discussed diet Elena Malysheva for weight loss. The diet from Elena Malysheva is based on the principles of proper nutrition, a balanced menu for a week, and allows you to lose extra pounds without harm to health. Within the project "Reset extra" participants could bring their weight to normal, some turned out to get rid of even 50 kg.

Diet Features

The Method of Elena Malysheva, developed for weight loss, became known in 2009. That's when the screens came out 1 season of the project "Reset the excess." It became so popular that it was talked about everywhere. Not without commercial use – ready kits for weight loss Elena Malysheva began to sell on the Internet. And immediately there were buyers, despite the high cost of the kit. Truth, far not everyone managed to lose weight with the help of it, because some sets had nothing to do with the diet from Elena Malysheva. However, the scammers managed to cash in on the trust of users.

To lose weight, it is not necessary to participate in the project or buy any drugs. Elena Malysheva on his official website or in the program gives useful tips to help lose weight at home, just by adjusting your diet.
Note! The diet itself is not created by Elena Malysheva, as many believe, the diet is developed by a dietitian Natalia Grigorieva.

Basic rules nutrition

To get rid of excess weight, according to the diet of Elena Malysheva, you must adhere to the basic rules of nutrition every day:

  • restriction of animal fats, salt;
  • exclusion of sweets and flour products, alcoholic beverages;
  • it is important to drink plenty of water throughout the day to speed up metabolism;
  • dishes are steamed, baked or boiled;
  • the priority of a fractional power;
  • not to stretch the stomach, it is recommended for one meal to eat no more than 250-300 g products;
  • bread and cereals can be consumed, but separately or in combination with vegetables and meat prohibited;
  • it is forbidden to eat later than 19.00.

Note! With a passive lifestyle, 1,800 kcal per day is sufficient for women and 2,000 kcal for men.

Basic principles of diet from Elena Malysheva for weight loss

The Principles of Elena Malysheva's diet are safe and simple, so it is not difficult to adhere to them:

  1. don't expect quick results. Sharp weight loss has a negative impact on health. Healthy weight loss involves the gradual splitting of fat. The body can utilize up to 150 g of fat reserves per day. The maximum weight lost in a week without harm to the body is 1 kg diet is recommended from 3 months and more.
  2. it is Necessary to take into account the individual characteristics of the body. If the cause of excess weight is in certain diseases, it is necessary to get rid of them first. Otherwise, proper nutrition will not give the desired result.
  3. it is Important to consider the optimal weight. you need to lose Weight only in those cases where it is really necessary and the weight exceeds admissible norm. To clarify whether the body weight is normal in accordance with growth, special online calculators are used.
  4. Should craft a the right food habits. How Elena Malysheva herself claims that removing excess weight is a temporary solution to the problem if you do not follow a proper diet after a diet. Importantly, not just to get and keep the body weight within the normal range. To do this, you need to develop the right eating habits and stick to them until the end of life.
  5. the power supply Must be adjusted. it is Important to limit salt intake to a minimum and, if possible, to exclude it from the diet. You should also reduce number of animal fats on the menu. Sweets are better to prefer fruits and berries.

Diet Elena Malysheva: menu for the week

To better understand the principles of Elena Malysheva's diet, it is necessary to get acquainted with the approximate menu for a week by day, which will help to lose weight at home.

The diet includes cereals, dairy products with a small percentage of fat, vegetables and fruits, low-fat meat and fish. Dinner should be low-calorie.

Note! Despite the fact that Elena Malysheva does not recommend dinner later than 19.00, for those who go to bed after midnight, this rule can be slightly adjusted by changing the time to 21.00. The main thing that before going to bed was more than 4 hours. Before going to bed, you can use a glass of low-fat kefir, which will help get rid of hunger at night and successfully fall asleep.

Below at sight tables are an approximate menu for each day on a diet from Elena Malysheva.

Monday

Meal

Product

Volume

Breakfast buckwheat Porridge 150 g
Egg boiled 1 PC.
a Salad of fresh carrots with a dressing of vegetable oil 100 g
Apple fresh 1 PC.
Second Breakfast skim cottage cheese Casserole with semolina (without sugar) 150 g
sour Cream with fat content 10% 1 tbsp
Lunch steamed Beef 120 g
Cabbage color boiled 150 g
afternoon Snack medium size Grapefruit 1 PC.
Dinner Zucchini, stewed with cabbage 200 g
Apple baked with cinnamon 1 PC.
Before going to bed Kefir by fat content 1% 200 ml

Tuesday

Meal

Product

Volume

Breakfast Porridge "Hercules" 100 g
Berries fresh or frozen 200 g
Milk fat content 1% 200 ml
Second Breakfast beet Salad with prunes and vegetable dressing oils 200 g
whole grain Loaves 2 PCs.
Lunch Pilaf with chicken breast, vegetables 220 g
cabbage Salad with tomato, herbs, vegetable oil dressing 100 g
a Decoction of rose hips (thirty minutes) 200 ml
afternoon Snack Curd fat content 2% 100 g
Yogurt 125 g
Dinner cod fillet Souffle with egg white 150 g
boiled green Beans 150 g
Before sleep Kefir fat content 1% 200 ml

Wednesday

Meal

Products

Volume

Breakfast Omelet (2 whites, 1 yolk, 1 glass of milk), prepared on couple of 100 g
carrot-Apple Salad with vegetable oil dressing 100 g
Second Breakfast Apple 1 PC.
Lunch vegetable Soup 150 g
boiled Fillet chicken 100 g
afternoon Snack Stewed cabbage with carrots, Apple with vegetable oil dressing 200 g
Dinner Curd fat content 2% 150 g
Before going to bed Kefir by fat content 1% 200 ml

Thursday

Meal

Product

Volume

Breakfast beef Fillet boiled lean 50 g
Peas green boiled 100 g
whole grain Loaves 2 PCs.
Second Breakfast Vinaigrette with beets, potatoes, sauerkraut, peas, seasoned with vegetable oil 150 g
whole Bread cereals 2 PCs.
Lunch Stewed vegetables (cabbage, carrot) 150 g
Boiled low-fat fish (hake, cod) 100 g
Drink from rosehip 200 ml
afternoon Snack Apple 1 PC.
Walnut 30 g
Dinner Cheese casserole of low-fat cottage cheese with carrots, egg white, without oil 200 g
sour Cream with fat content 10% 1 tbsp
Before going to bed Kefir by fat content 1% 200 ml

Friday

Meal

Product

Volume

Breakfast Porridge "Hercules" with milk 200 g
dried Fruits 30 g
Second Breakfast Caviar with eggplant, zucchini 200 g
Lunch boiled Fish (hake, cod) 100 g
stewed Vegetables, seasoned with vegetable oil 200 g
food and Beverage 200 ml
afternoon Snack vegetable Pilaf 170 g
Dinner Curd fat content 2% 100 g
Before going to bed Kefir fat content 1% 200 ml

Saturday

Meal

Product

Volume

Breakfast Cheese hard 30 g
Egg boiled 1 PC.
green Peas 50 g
Second Breakfast medium-sized Baked potatoes 1 PC.
Salad with sauerkraut, onion, seasoned with vegetable oil 100 g
Lunch Soup pea 150 g
boiled chicken Fillet 100 g
stewed Vegetables (zucchini, carrots) 150 g
Whole grain bread 2 PCs.
afternoon Snack Fresh vegetables seasoned with sour cream fat 10 % 200 g
Dinner Curd fat content 2 % 50 g
Cabbage color stew 250 g
Before going to bed Kefir fat content 1% 200 ml

Sunday

Meal

Product

Volume

Breakfast Cereal grains of barley on water 200 g
vegetable Stew from carrot, Apple 50 g
Second Breakfast medium size Orange 1 PC.
Lunch Boiled lean beef 70 g
Cabbage stewed 150 g
Apple green 1 PC.
afternoon Snack Curd fat content 2% 100 g
Greens salad, parsley, fennel 30 g
Dinner Souffle of fish and egg white 150 g
Boiled beans green 150 g
Before going to bed Kefir fat content 1% 200 ml

Recommendations from Elena Malysheva

To find harmony, Elena Malysheva advises to pay attention to the following points during cooking:

  • Vegetables are best stewed by adding a small amount of water, or cook them for a couple (you can with this the purpose of using a slow cooker or steamer).
  • Boiled meat should be eaten separately from the broth.
  • Buckwheat and oat flakes are not necessary to cook: if you pour them in the evening with cold water, in the morning you can eat delicious porridge, which preserved useful components.
  • If you select fruit is to focus on sour Beers.
  • it is Recommended to drink at least 2 liters of pure water per day without gases'.

Advantages and disadvantages of the diet from Elena Malysheva

Methods of diet from Elena Malysheva has received recognition among people suffering from excess weight. The advantages of the diet are no harm to the body. Since it is based on the principles of proper nutrition, it brings health benefits exclusively. The advantages include no need for calorie counting. If you stick to the sample menu, which the volumes of food consumed are indicated, it will be possible to lose weight, gain harmony and improve health.

Shortcomings in the diet of Elena Malysheva almost non-existent. For people who want to get results quickly, the downsides are slow fat splitting. However, this can be regarded as an advantage, because this weight loss is safer for the body.

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