For those who want to lose weight, there are many different options to do this, but one of the most effective is the diet of Elena Malysheva. The main feature that distinguishes this weight loss program, Elena Malysheva calls the absence of any strict restrictions on food intake. On the contrary, the diet of Elena Malysheva is categorically against starvation.
According to the author, Elena Malysheva, the method of losing weight is extremely simple and consists in reviewing the diet and the set of foods consumed. It is only necessary to adhere to two basic rules.
The first rule. Absolutely unacceptable starvation in any form. Physiologically, our body itself is structured by nature in such a way that with a severe nutrient deficiency, the “survival mechanism” is activated for a long time. This means in practice that, of course, you can lose weight by fasting, even quite quickly. But at the first convenient opportunity, when food starts to arrive again, even in small quantities, the accumulation of nutrients “in reserve” will occur in the form of fat. The body is as if preparing for new hunger strikes, stocking up for the future. Dietitians even have a certain term by which they call this state the “return effect”, when with such difficulty the gained kilograms not only come back again, but new ones are added to them.
The second rule. Learning to eat right. You can and should eat, but in small portions and at the allotted time for this. The diet of Elena Malysheva involves five times the use of food. Of these, three are the main ones, and two more are additional. This is the most comfortable mode, allowing fans to eat well, not to fall into a state of shock due to prolonged "hungry pauses."
So, the morning meal at eight in the morning. The meal should include oatmeal, but not cooked, but simply filled with boiling water. Of course, before taking the dish, it is necessary to cool to an acceptable temperature. In addition to a long feeling of fullness, oatmeal helps to remove unwanted cholesterol from the body. You can add low-fat yogurt to the main food or, as an option, you can also use yogurt with a low fat content.
The next second lunch call is at twelve in the afternoon. This time you need to eat the required amount of protein food. Non-fat varieties of boiled meat (veal, beef), poultry (chicken, turkey), hard-boiled eggs, low-fat steam fish are optimally suited. Everything should be cooked with a minimum amount of salt.
Dinner no later than seven in the evening. Any kind of vegetable salads seasoned with vegetable (soy, rapeseed, olive) oil is suitable for consumption. You can only drink dinner with low fat kefir. You can supplement your meal with boiled chicken eggs.
Between these main meals, you can insert two additional ones and eat a choice of a couple of apples or as many tangerines. In extreme cases, they can be replaced with any other fruit.
To control the amount of food consumed, the diet of Elena Malysheva suggests using the method of counting calories. You need to proceed from the average requirement figure of 1200 kcal per day. Before you eat foods, calculate their approximate energy value.
It should also be borne in mind that with increasing physical activity, the need for kilocalories also grows adequately. It is best to calculate approximate figures with the help of a dietitian.
Particular attention is paid to the psychological factor. While eating, you don’t have to rush anywhere, but eat slowly, conducting an internal dialogue with the body, as if referring to it with the approximate words “Eat, I will feed you well.” This contributes to the most complete saturation and assimilation of food.
According to Elena Malysheva herself, the method of losing weight has not only been developed, but also tested by her for many years and has become a kind of healthy lifestyle. You can follow her achievements and make it so that the diet of Elena Malysheva will also become the norm of nutrition for life. But you can partially return to the previous style of food, resorting to this diet if necessary.