The topic of weight loss is always in the top, as they say now. Someone needs to lose weight for medical reasons, others just want their favorite dress to look better. One way or another, but diets and other tricks are a constant object of attention. However, most of them have a lot of shortcomings. On their won stands out the technique of losing weight Tatyana Malakhova. Today we consider what it represents, what are the pros and cons.
Introduction to the problem
What are diets for? The answer seems very simple, but fraught with a lot of pitfalls. A huge number of fashionable diets give rise to the opinion in society that the more restrict oneself, the better results can be achieved. In fact, it should be noted that such measures only lead to the fact that, having thrown off a few kilograms, a person gets health problems. As a result, after some period of time, the lost weight returns, and even with an increase.
Alternative
The technique of losing weight Malakhova Tatyana is very different from all of the above. The author does not approve of diets in which a person sharply limits his diet, tightens training, and also drinks water in liters. All this can be used in the form of a jerk to achieve a one-time result. But it is only a half measure.
If this stops, then after a few months everything will return to its place. In addition, the final plummet under severe restrictions is relatively small. This can be explained very simply. Feeling the onset of a hunger period, the body starts the defense mechanisms. That is, it slows down the metabolism. And consuming 1200 kcal per day instead of 2500, you will be surprised to notice that you are practically not losing weight. And what happens when you switch to your normal diet? Anything that goes beyond these 1200 kcal will be automatically set aside as the metabolism remains slow. And again you will gain extra pounds.
The author's technique of losing weight Tatyana Malakhova takes into account shortcomings in modern weight loss systems. It helps women ease the process of transformation and protects their health from possible consequences.
The essence of diet
The author has developed a harmonious system, which today brings to your attention. And she began to lose weight in her 11 years, when she simply stopped putting sugar in tea. Of course, then she did not know anything about a healthy diet, the principles of building a diet and much more. But this did not stop gradually getting rid of their own problems with extra pounds.
The method of losing weight Tatyana Malakhova offers every woman to develop a scheme and diet, using her best practices. At the same time, the menu can be tasty, and weight loss occurs gradually, the skin tightens and remains elastic.
Harmony is important
The whole essence of the diet is revealed in its second name - "Friendship." That is, the author offers to make friends with his body, to find out his needs. Stop starving him and exhausting him with training, forbid any goodies, and most importantly - hate your reflection in the mirror. Accept yourself, start an internal dialogue. In response, the need for food will change, which will affect the appearance.
There is one rule, which is especially emphasized by Tatyana Malakhova. Diet slimming provides only if you indulge the body with tasty, healthy and healthy food. Carcinogenic, chemical products, as well as harmful drinks should not be present in the diet. Below we will consider in more detail what exactly should be avoided.
Author Recommendations
All of them are a squeeze from many years of practice, which has helped hundreds of women find the figure of their dreams. The method of losing weight Malakhova offers you to completely reconsider your views on the problem of excess weight. Your body is not an enemy, but a friend. The accumulation of fat was a reaction to some problem, stress. It also happens that overweight is a protection against the surrounding reality. It is only necessary to make the subconscious mind understand that today such a solution to the problem has ceased to be relevant and has begun to interfere. In parallel with internal work, it is important to reconsider your approach to nutrition:
- You need to divide your diet into 4-5 meals.
- It is forbidden to eat at night. This is a basic ban, so you need to take it seriously. The last time you can eat 4 hours before bedtime.
- The interval between meals should not be less than 4, and between dinner and breakfast - 14 hours.
- Before going to bed, it is recommended to drink a glass of water. This simple rule can work wonders.
- The drinking regimen is not strict, but every day it is advisable to drink at least a liter of water, including tea.
- Breakfast is required. They charge with energy.
- Try not to overeat or starve. This is the main principle, learn to eat as much as required. So, the body "must be sure" that you are not going to starve it.
- Most often, we cook a large portion of food. This is wrong, it is better to make three different dishes and eat them for several days. One for breakfast, one for lunch, and one for dinner. And best of all, a fresh serving for each meal. The diet should be diverse.
- We don’t drink the meal itself, tea only in breaks.
These are the most important rules that you must adhere to if you want to put your figure in order. But the list does not end there.
Additional recommendations
The technique of losing weight Malakhova Tatyana Vladimirovna is not a diet in the full sense of the word. This is a new look at your diet, lifestyle. Of course, something will have to be abandoned, a lot to review. But as a result, you yourself will not notice how you begin to change. Let's give some more attention to the rules:
- Dinner should be very light. Vegetables can be included in this meal.
- The body needs a night's sleep. Allocate at least 8 hours a day for a good rest.
- Be sure to eat fresh vegetables with every meal.
- But fruit is already an independent meal. They need to be eaten separately from other products.
- Choose carbohydrates with only a low glycemic index.
- Allow at least 20 minutes for a meal. Each piece must be chewed very carefully, enjoying the process.
- Fat intake depends on the level of activity. If a person is not involved in sports, he should not consume more than 30 g per day.
- It is not recommended to mix animal and vegetable fats, it is better to separate them at different meals.
As you can see, there are limitations, but this does not mean that you should eat one cabbage or apples for a long time. The total calorie content of dishes should not be less than 1200 kcal, and this gives scope for culinary creativity. This includes fish, vegetables, cottage cheese and porridge. This system has many advantages, which contribute to the fact that it finds more new adherents. Only at first you will dream of fried potatoes. Soon, a side dish of fresh vegetables will be liked, and after a year you won’t even understand how you could do without it.
System advantages
Let's look at its main advantages. This is exactly how it qualitatively differs from mono-diets and all other nutrition systems designed for weight loss. There were a lot of such moments, which is an additional argument in defense of the methodology:
- You are free to choose products.
- By itself, it is easily tolerated, a hearty and nutritious diet. What else is needed for an active life?
- A very important point is its balance. Therefore, there is no recommendation to take vitamin complexes and dietary supplements.
- The system is suitable for everyone, without exception.
- It is compatible with training and does not deplete muscle tissue.
- High efficiency. In a week you will get rid of 2-3 kg.
You yourself choose the duration of the course, this allows you to achieve your goals. You do not have to count calories and weigh each serving. At the same time, a low-calorie menu allows you to slightly reduce the volume of the stomach, which contributes to saturation in small portions in the future.
Have to cross out of the diet
Let's go directly to the menu. The methodology of losing weight Tatyana Malakhova involves the exclusion or minimization of the following products:
- Salt. Pay attention to the labels, as it is hidden in baked goods and sauces, crackers, mayonnaise. Refuse semi-finished products at the same time, because they also contain a lot of salt.
- Sweets, sweets, desserts, cakes. When you reach your goal, you can sometimes treat yourself to goodies. While the ban.
- Refined carbohydrates.
- Alcohol, fatty and fried, spicy and smoked dishes.
Optimal diet
Based on this list, each of you can make an example menu. The technique of losing weight Tatyana Malakhova is good because it does not have a strict framework. Every day you may have a new diet. Fresh vegetables and herbs, mushrooms, legumes and soy products are required on the table. Do not give up fruits and berries, these are valuable sources of vitamins and minerals. Skim milk and sour milk products are your friends. Of course, you can not abandon the sources of protein. These are seafood and lean fish, lean meat and poultry. Whole grain cereals (buckwheat, brown rice) will be a useful addition.
As you can see, this method of losing weight leaves you not so little. The Malakhova diet proposes to include in the daily diet a gram of protein for every kilogram of weight. Fats need about 30 g, for athletes - 50 g. For dessert, up to 0.4 kg of fruit is recommended.
The ideal power scheme
The beauty is that Tatyana Malakhova’s diet menu can be changed every day, and she’s not bored.
- Breakfast is necessarily porridge and dairy products. For example, oatmeal with dried fruits or boiled brown rice, as well as a little cottage cheese. Do not forget to choose low-fat products, not rustic.
- Snack - it can be fruit. For example, one apple and an orange.
- Lunch - vegetables and protein product. Broccoli with tomatoes in a double boiler and chicken breast.
- Light dinner. Fresh vegetable salad, lean fish or seafood.
Way out of diet
Now, let's talk a little about the results. On average, people lose up to 3 kg per week. If this is not enough, then continue the course. However, everything is individual, as can be judged by numerous reviews. The technique of losing weight Tatyana Malakhova, one is suitable, the other is not. Someone’s weight stands still, and a person begins to experience discomfort, weakness, digestive problems. This suggests that you should cancel the diet and pick yourself something else. The rest of the system deserves attention and does not require a special exit. Only the calorie intake should be increased gradually.