Diet of Elena Malysheva: a menu for losing weight

Breakfast	Brunch	Lunch	Dessert	Dinner	Total kcal
Day 1	Porridge oat Tea / 167,5	1 100 grams of apple or orange berries or	Italian spaghetti with meatballs and tomato sauce salad greens, tomatoes and ogurtsv 314,4	fruit bars with apricot 182,05	Noodle soup with chicken and parsley salad greens, tomatoes and cucumbers 144,6	808,55
Day 2	Fruit bar with apple and nuts tea / coffee 185,35	1 apple, or 100 grams of berries or orange	chum fillet with steamed rice Bost salad greens, cucumbers and nMidori 146,6	cashews, raisins, pineapple and papaya 200	Julien meat chicken salad greens, tomatoes and cucumbers 258,25	790,2
Day 3	muesli "Four cereal with pumpkin» tea / coffee 171,31	1 100 grams of apple or orange berries or	Fettuccine with meat chickensand baked with sauce Mornay salad greens, tomatoes and cucumbers 330	fruit bars with cherries and cranberries 180,95	Lazy cabbage rolls with vegetable sauce Saladgreens, tomatoes and cucumbers 124	806,26
Day 4	Muesli with nuts, seeds and candied tea / coffee 161,65	1 appleto, or 100 grams of berries or orange	Mushrooms with potatoes and onions are Starorusskaya salad greens, tomatoes and cucumbers 275	cashew and peanuts, raisins, papaya and pineapple 190, 5	Green cream soup with broccoli and rusks Salad from greens, cucumbers and tomatoes 178,9	806,05
Day 5	Classic omelet with broccoli tea / coffee 166,05	1 100 grams of apple or orange berries or	fillet of chicken with rice salad greens, tomatoes and cucumbers 218,2	hazelnuts, cashews and peanuts with dried fruit 210	Pumpkin cream soup in English salad greens, cucumbersAnd tomatoes201,6	795.85
Day 6	Boiled rice with raspberry and pineapple tea / coffee 171,5	1 100 grams of apple or orange berries or	Zrazymeat, stuffed mushrooms, buckwheat salad greens, tomatoes and cucumbers 302	Fruit bar with apple and nuts 185,35	French mushroom julienne saladGreens, cucumbers andomidorov 140,26	799,11
Day 7	fasting day

Breakfast	Brunch	Lunch	Dessert	Dinner	Total kcal
Day 1	Puff with cheese Tea / 338,4	1 100 grams of apple or orange berries or	buckwheat porridge with mushrooms and onions salad greens, tomatoes and cucumbers 143,6	Souffle withthe juice of cranberries 209	Homemade stuffed peppers with vegetable sauce salad greens, tomatoes and cucumbers 147	838
Day 2	Buckwheat porridge with appleand raisins tea / coffee 157	1 100 grams of apple or orange berries or	meatballs chicken with rice under white mushroom sauce salad greens, tomatoes and cucumbers 287	Batonchik whole grain cranberry 191,5	Fish rissoles homemade rice salad greens, tomatoes and cucumbers 172,4	807,9
Day 3	fruit bars with cherries and cranberries glass of milk 180,95	1 apple, or 100 grams of berries or orange	Champignous with potatoes under milk sauce salad greens, tomatoes and cucumbers 180	soufflé with blueberry juice 209	Mushroom soup Flemish salad greens, cucumbersand tomato 177,2	747,15
Day 4	oatmeal with strawberry tea / coffee 172,5	1 apple or100 grams of berries or orange	white saithe fillet with mashed potatoes salad greens, tomatoes and cucumbers 202,2	Batonchik whole grain apple 191,5	Chickenbreast with vegetable sauce with crumbly buckwheat salad greens, tomatoes and cucumbers 233,4	799,6
Day 5	classic omelette with cauliflower tea / coffee 161,1	1 apple, or 100 grams of berries or orange	meatballs Meat under a red saucebuckwheat salad greens, tomatoes and cucumbers 313,4	Kozinaki grain and fruit 212	Cabbage, stewed with mushrooms salad greens, tomatoes and cucumbers 117	803,5
Day 6	Boiled rice with raspberry and pineapple glass Moloka190	1 100 grams of apple or orange berries or	turkeysauce "Bechamel" with broccoli and cauliflower salad greens, tomatoes and cucumbers 162,2	Kozinaki with sesame seeds and dried apricots 209	Pilaf with vegetables Salad from greens, cucumberin tomatoes and 186	747,2
Day 7	fasting day

The diet of Elena Malysheva is a relatively good example of a well-balanced diet, designed with the majority of modern ideas in mind.However, those who want to lose weight need to know about the speculations taking place on behalf of the famous TV presenter.The fact is that there are 2 variants of the "Elena Malysheva diet": we are talking about two fundamentally different diets, one of which is really promoted by Dr. Malysheva, and the other only uses her name.Let's talk about both.

Table of contents: Principles of the diet of the Toddler Diet Malyshevoy's menu "Free" version of the diet Malyshevoy Critic of the Malyshev's diet

Principles of the Malyshev's diet

The principles of the diet of Elena Malysheva fully comply with dietary rules.

Daily calorie restriction for excess weight is the main postulate of dietology.Indeed, depriving the body of "fuel" which is food, you can achieve that he will start to take the missing from the fat tissue - the main source of stored energy.Therefore, all the rations offered as part of Malysheva's diet are limited in calories by 800 kcal per day for women and 1000 kcal for men.

Drinking is considered an important part of healthy weight loss.It is known that practically all chemical reactions in the body take place in a liquid medium.Lack of water leads to their slowdown, and hence to reduce the rate of breakdown of fats.The recommended volume of ordinary water per day is 2 liters.On hot days this amount can be increased to 3 liters.

The feeling of hunger is damaging to losing weight Scientists have proved that a person who feels hungry will inevitably eat more food than he really needs.This is the right way to excess weight.Malysheva struggles with this problem very simply - ready meals, optimized by volume and packaged in portions.Just need to unpack the right package, marked with a certain color, warm up or pour it with boiling water and eat.

With a sense of hunger is called to fight and the multiplicity of nutrition.In accordance with dietary rules Elena Malysheva offers to eat 4 times a day.According to research at this frequency, people least experience hunger pangs and lose weight most of all( if other rules are observed).

The diet of Elena Malysheva assumes a one-week cycle, during which 6 days you should eat the ordered grocery sets, and in the seventh there is only rice or buckwheat porridge.This corresponds to the opinion of most nutritionists, recommending once a week to arrange days in which you eat a low-calorie and relatively light food.

The diet menu Malyshevoy

At the first glance at the Malyshevoy diet menu, one can be amazed at the abundance of dishes and products that went into making them.Here and muesli, and fettuccine, and julienne, and soups, and fruit bars with nuts - indeed, such a diet can not be called boring.Moreover, in two weeks you will try almost all dishes only once.

Here is one of the options for the Malyshevoy diet menu designed for women who want to lose weight( indicating the caloric content of meals, kcal):

Week one

Week two

An annotation is attached to each of the products in whichInterested people can find information about the composition of the dish, the content of proteins, fats and carbohydrates in it, and its caloric content.

"Free" version of the Malyshev's diet at home

All advertised sooner or later is copied.Therefore, free versions of Malysheva's diet for home conditions appear on various sites.In principle, all meals from this diet can also be prepared at home.However, how much caloric content they will correspond to "malyshevskaya" - it is difficult to say. Nevertheless, here is an approximate "free" diet menu Malysheva:

• Morning meal at 8 o'clock.Breakfast consists of oatmeal with yoghurt or yoghurt.
• During the second breakfast only apples or a couple of oranges are allowed.
• Lunch should be protein, so that lean meat, eggs, cottage cheese are allowed.Salt should be limited to a minimum( it is desirable to completely abandon it).
• You can eat a few favorite fruits for a snack.
• Dinner should be no later than 19-00.A salad of fresh vegetables or a boiled egg - that is what the last meal should consist of.

Externally, this diet is very similar to malyshevskaya, but it is almost impossible to call it biologically full.Too many vegetables in it( which is not bad) and too little protein and fat( which is very unpleasant).

It's really possible to lose weight with such a diet, but it will not be true weight loss.Due to the large amount of fiber, the intestine will empty from the slimming one, the contents of which weigh 5-7 kilograms.That's it at the expense of stool and there will be a weight loss.It is logical that this effect will be short-lived - until the exit from the diet.

Criticism of the Malyshev's diet

According to a number of nutritionists( let's say Elena Malysheva herself is a therapist), the main mistake of the described diet is its incredibly low daily calorie content.800 kcal per day - this is too little for women, even for a little moving and almost not straining mentally.

In medicine, there is such a thing as a basic exchange figure, equal to 1700 kcal for a man weighing 70 kg( for women - 10% less, ie about 1500 kcal).

Note: , how many kilocalories are consumed per day to ensure normal functioning of the body, depends on a number of factors, including gender, weight, height, level of physical activity, age, etc.Read more about this in the article "How to calculate the ideal weight and daily requirement for calories."

It is 1500 - 1700 kcal that spends on average the human body, which is in absolute rest under ideal conditions: immobility, lack of mental activity, ambient comfort temperature equal to 18-20 degrees, complete absence of health problems.

This amount of energy is necessary to provide energy for all the basic functions of the body:

• respiration;
• heartbeat;
• work of internal organs;
• maintenance of homeostasis.

When the caloric content of the daily ration is lower than this figure, the body goes into the "energy-saving" mode.An acute shortage of energy triggers compensatory mechanisms that slow down the level of energy consumption until better times.That is why the way out of any diet is accompanied by a rapid set of departed kilograms.And Malysheva's diet is no exception.The bad thing is that the return to normal mode of energy consumption by the body can last for years, and then the fight against excess weight becomes more complicated.

With regard to the amount of proteins, fats and carbohydrates, Malysheva's diet can also not be considered ideal: none of them is suitable for physiological consumption norms.Proteins and fats are not half full, fats - by 60%.This means that the body will not receive any building materials, no nutrition for the brain, or vitamins, some of which can be metabolized only in the presence of fats.The result can become catastrophic.

Finally, Malysheva's diet does not correspond to the main principle of weight loss - individuality.The main rule of dietetics is: "To reduce the caloric content of the daily diet should be 20% relative to the current."This is the right approach, because a person who consumes 4000 kcal per day will not be able to reduce this figure by 4 times.Diet Malysheva - standardized, and therefore, can not be suitable for anyone.

The correct approach to losing weight is the individual development of a diet under the guidance of an experienced nutritionist, taking into account all available contraindications.And any universal diet, "suitable for everyone," is doomed to failure, and reviews of Malysheva's diet on neutral sites confirm this.

Bozbey Gennady Andreevich, medical reviewer