System Be Slender Tatyana Malachova. Tatiana Malachova Slimming Technique

Tatyana Malakhova - a private heating engineer engineer who became famous after participating in the popular TV show "Let them talk" with Andrei Malakhov. Tatiana became famous for his unique weight loss techniques, the essence of which she later stated in the book "Be Slender". Working out its author's weight loss technique, Tatyana Malakhova was inspired by the principle of burning in the heat engineer of the fuel material. Applying and adapting the knowledge of engineering to the human body, adding its own method by the basic principles of various diets, Tatyana Malakhova developed an effective system of weight loss, sounded by the "friendship", which has gained approval from many diet doors.

Essence diet

Diet "Friendship" - System: "Be Slender!" Tatyana Malakhova is convinced that it is necessary to acquire harmony between the soul and the body to efficiently get rid of excess weight. It is possible to achieve this only to make friends and fully loved by your own body. This main principle and reflected in the title diet for Slimming Tatyana Malachova "Friendship".

Tatyana's diet Malachova "Heat Engineering" is a simple and effective system of getting rid of excess weight, by using the internal reserves of the body. Diet "Friendship" - a system of nutrition, which should be adhere to throughout life, radically changing its former gastronomic habits. Getting rid of excess weight during compliance with Diety "Friendship" will be slow, but stable, and in the future, the dropped kilograms will not return back.

Basic rules diet "Friendship":

Each day, an empty stomach should drink a glass of non-carbonated water to launch metabolic processes in the body;
Breakfast must be mandatory according to the rules of the diet "Friendship";
Half an hour before meals with a diet "Friendship" should be drunk on a glass of non-carbonated water, which will fill the stomach and significantly reduce the appetite;
During the day, it is necessary to drink at least 1.5-2 liters of water without gas;
It should be eaten 4-5 times a day while compliance with the diet "Friendship";
It is impossible to use the same dish twice a day. The "Friendship" menu must be diverse;
Meal must be unhurried, each piece must be chewed thoroughly;
The last meal on the diet "Friendship" should be no later than 3 hours before sleep.

Diet "Friendship" involves a balanced, proper nutritionTherefore, all fried dishes should be excluded from the menu. Use boiled, stewed, baked, steamed or grilled culinary delights. Salt, which contributes to the delay of the output from the body of an extra liquid, should be excluded from the diet of "friendship" in a fully or at least minimize.

Allowed and prohibited products

popular:

✅ Tatyana Rybakova diet: menu for a week
✅ Winter diet for weight loss: Menu with recipes
✅ Nutrition of a nursing mother by month - Table by Komarovsky
✅ Diet for slimming belly and sides for men - menu for a week

Diet "Friendship" Tatiana Malakhova - Allowed products:

Low-fat meat (beef, veal, rabbit);
Non-fat bird (chicken, turkey);
Low-fat fish and seafood;
Low-fat dairy and fermented milk products (yogurt, cottage cheese, kefir, sour cream);
Low-fat cheeses (Tofu, unsolved cheese);
Eggs;
Cereals and cereals (oats, unlightened rice, buckwheat, swallow);
Rye and wholegrain bread;
Macaroni from solid wheat varieties;
Non-historical vegetables (cucumbers, tomatoes, Bulgarian peppers, cabbage, spinach, broccoli);
Beans (peas, beans, lentils);
Facial fruits and berries (apples, pears, plums, currants, citrus);
Unrefined vegetable oil;
Seeds, nuts;
Dried fruits;
Bitter chocolate (with a cocoa content of at least 70%).

Diet "Friendship" is permissible occasionally drink a glass of dry red wine, for example, during the holidays.

Diet "Friendship" Tatiana Malachova - Prohibited Products:

Fresh and baked baking;
Wheat bread;
Frozen semi-finished products;
Sausages;
Smoked;
Canned;
Polished rice;
Corn;
Potatoes;
Sugar;
Fatty sauces (mayonnaise, mustard, ketchup);
Carbonated drinks;
Alcoholic beverages.

Diet "Friendship" involves a complete exception from the ration of products containing taste amplifiers (for example, sodium glutamate). Must be excluded from the diet "Friendship" refined products, as well as in-depth processing.

Clear fish from scales, remove the insides and gills, rinse.
Loose spices for fish, lemon juice, send to the fridge to marinate for half an hour.
Leek Clear from the peel, cut into semirings.
Mix sour cream with vegetable oil, mix until a homogeneous mixture is obtained.
Pour onion sauce.
Laying a baking sheet, lay out half the onions poured onions, then fish, onion again. Seal foil fish from all sides.
Bake the pike in the oven preheated to 180 degrees for 40 minutes.

Pamper yourself during the holidays while compliance with the diet "Friendship" Tatiana Malachova baked in the oven pike.

Steam omlet

Steam omlet

Ingredients:

Eggs 2 pcs;
Sour cream 2 bl.;
Water 2 tbsp.;
Vegetable oil 1 tbsp.

Cooking method:

Beat the fork of eggs, add sour cream, water, mix the wedge to obtain a homogeneous mass.
The shape for baking is lubricated with vegetable oil, pour the omelet into it.
Set the shape into a colander, put it in a saucepan, filled with water.
Cook omelet 15 minutes on a steam bath.
Slightly cool, remove the omelet from the form.

The steam oslet is incredibly easy to prepare and useful to health thinning on Diet "Friendship" from Tatiana Malachova.

Ragu with lentils

Ragu with lentils

Ingredients:

Lentil 1 cup;
Onions 1 pc;
Carrot 1 pc;
Zucchini 1 pc;
Dried tomatoes 10 pcs;
Garlic 2 teeth;
Vegetable oil 2 tbsp.;
Water 1 cup;
Greens to taste.

Cooking method:

Clear onions, garlic and carrots from the peel.
Grind vegetables, swipe on a frying pan heated with vegetable oil.
Add dried tomatoes, chopped zucchini, stew another 4 minutes, stirring periodically.
Ship vegetables into a saucepan, pour lentil, pour water.
Bring to boil, reduce gas and cook for 10 minutes under the lid.
Then remove the lid and break another 10 minutes of stew without a lid.

Raga with lentils - self-sufficient dish, which can be satisfied with dinner at Diet "Friendship" Tatyana Malachova.

Mushroom cream soup

Mushroom cream soup

Ingredients:

Champignons 400 grams;
Onions 2 pcs;
Flour 2 tbsp.;
200 ml cream;
Creamy oil 40 gr;
Chicken broth 600 ml;
Vegetable oil 2 tbsp.

Cooking method:

Leek Clear from the peel, cut into cubes.
Shampignons rinse, crush.
Passing on a frying pan heated with vegetable oil first onions, then add champignons to it.
Share mushrooms with a bow in a blender, pour the third chicken broth, crushed to homogeneous mass.
In a saucepan mug butter, add flour, stirring to pass 2 minutes.
Put the mushroom refueling into the pan, pour with broth soup, cook for 7 minutes.
Pour cream soup, bring to boil, turn off the gas. Press cover with a lid, give soup infused for 5 minutes.

Mushroom cream soup is a lightweight and useful first dish that you can quench the hunger for lunch while compliance with the diet "Friendship" according to the method of Tatiana Malachova.

Curd dessert with berries

Curd dessert with berries

Ingredients:

Low-fat cottage cheese 400 gr;
Low-fat sour cream 150 gr;
2 eggs;
Natural honey 3 tbsp.;
Vanillin 1 bag;
Balsamic vinegar 0.4 glasses;
Berries to taste.

Cooking method:

Beat the blender before receiving a homogeneous mass of cottage cheese, sour cream, honey and eggs.
Send a mixture to cool for 1 hour to the refrigerator.
Rinse berries, shifting into the pan, pour into a balsamic vinegar, sweeten with honey.
Bring the mass to boil, pecking 3 minutes, strain.
The remaining sauce is pouring back into the pan, pecking 5 minutes before thickening.
Pour the berry sauce, cool.
To put a curd mass in the glass, pour berry syrup, decorate with berries from above.

An incredibly gentle curd dessert with berries can be included in his diet when complying with the diet "Friendship" Tatyana Malachova for breakfast.

Chicken kebab in the oven

Chicken kebab in the oven

Ingredients:

Chicken fillet 1 kg;
Vegetable oil 2 tbsp.;
Soy sauce 1 tbsp.;
Garlic 2 teeth;
Coriander 1 tbsp.

Cooking method:

Wash chicken fillet, dry, cut into small pieces.
Each piece to ride ships.
Mix in a separate container vegetable oil, soy sauce, coriander and chopped garlic.
Lower skewers with poultry meat in marinade, cover food film. Send to refrigerator for two hours.
Baking baking sheet for baking paper. Stay on it spanks with chicken meat.
Bake in the oven preheated to 200 degrees, then turn the kebab and send to be baked another 10 minutes on the other hand to a golden crust.

The chicken kebab in the oven is an excellent alternative to a meat dish cooked on a fire. Turn on the delicious and useful chicken kebab in the Digest Diety menu Tatyana Malachova.

"Be slim!" The author's technique from Tatiana Malachova.

three whales

the principles of our nutrition are on the "three whales"

1. right choice products,
2. Mutual combination of products
3. Time and sequence of food use

the essence of the power supply system "Diet Friendship" is reduced to the Ten Commandments, each of which is important equally.

ten commandments of a successful diet
1. The energy value of food eaten during the day does not have the right to be lower than the body's energy consumption for the basic exchange.

2. Always breakfast and never miss food meals.

3. Four (three) food intake per day with equal intervals, without snacks, approximately equal to saturating ability and energy value.

4. The desired night break between dinner and breakfast is 14 hours, dinner no later than 18 hours, as a last resort - in 4 hours and sleep.

5. Carefully chew food (this is unlikely to help society, but digestion is undoubtedly!).

6. Meal must take at least 20 minutes and belongs exclusively to meals.

7. Drink a day evenly at least 1.5 liters of water with small portions 15-20 minutes before meals and no earlier than 40-60 minutes after meals.

8. Use gentle types of culinary processing, if possible, consume products in their natural (or close to natural) state.

9. Comply with the principle of the combination of products and the procedure for their use during the day, constantly diversify the diet.

10. Eliminate or reduce to an absolute minimum carbohydrates with GI above 50, products and drinks of industrial production, semi-finished products, industrial seasonings, alcohol, salt, caffener-containing drinks.

what needs to be controlled by weight reduction

1. The number of fats (35-50 g per day), preferred vegetable fats and fish.
2. Number of proteins (1-1.5 g per 1 kg body weight per day), including at the expense of plant proteins (bean, cereals, nuts).
3. The number of fruits (up to 400 g per day, and not overnight) if your nutrition is not vegetarian, ideally as a separate meal and in no case after eating.
4. Recommended amount of portion: at least 360-400 grams. If most of the portion falls on a salad of raw vegetables, then the portion can and even preferably increase to 500 or more grams.
5. Uniform distribution of daily caloric content between meals.
6. Eating raw vegetables in front of the main dish.
7. The amount of liquid consumed (water is at least 1.5 liters per day, excluding other beverages).

under these recommendations, there is no risk of "eat" extra calories, as they can get into the body only at the expense of products leading to the loss of fat. As a result, there is a decrease in fat weight without loss and even when building the mass of muscle, with the simultaneous "cleaning" of the organism from the previously unfinished toxins and slags accumulated in the gastrointestinal tract and its common recovery.

the list of animals of proteins that contribute to the discharge of weight (in order to reduce efficiency) looks like this:

1. Fat Sea Fish
2. Non-fat sea fish
3. Egg protein
4. Cottage cheese 0% (up to 100 grams per day)
5. River Fish
6. Morked
7. turkey chest (without skin)
8. Chicken breast (without skin)

neutral (not affecting the weight) Products: The very beginning meat, offal (only without fat!), Egg is entirely. Here - vegetable proteins (mushrooms).

everything that did not get into this list, it does not help to lose weight, but interferes. Including cutlets, meatballs and other culinary masterpieces using meat or poultry in the form of minced meat or in sauces (Beefstoganov, Gulyash, etc.).

for information: "10 commandments" and the basic principles of the friendship diet were developed by Tatiana Malakhova and were first posted on the Internet at:

t.Maalakhova, p.236 - Recommendations for people with diseases of digestive
1. Morning food meals start with fermented dairy products (kefir, rippy, acidofeline, natur. Yogurt.
2. Hercules is preferred from the croup.
3. Seed vegetables partially replace on vegetable juices with good tolerance of the latter. To begin with a dilution of water 1: 1
4. Hanging onions, radishes, radish, celery, dickens, raw cabbage, raw beets.
5. We will prepare the "warm" salads with a partial replacement of raw vegetables on a slightly boiled, blanched, warm in the double boiler, in extremely baked. in the oven (boiled white. or color. Baby, broccoli, bark. Onions, etc.)
6.The raw form give preference to sheet salad different species, greens, cucumbers without leather, soybean spons, beans, sunflower.
7. In the most difficult cases, instead of salad in front of the food, drink a glass of diluted with water fruit-ozn. Juice or cocktail from juice and kefir. After drinking to start the meal after 15 minutes.

the right choice of products
Everyone knows that it is necessary to limit fat, sweet, flour, use more vegetables and fruits, avoid fried, smoked, etc. ... And what do we apply from this in practice? Yes, almost nothing, and if we apply, it is randomly impossible.
Therefore, the basis of a balanced healthy nutrition system certainly lies the right choice of productswho, which is no less important, is necessary combine correctlybetween themselves! Please note that "separate food" has nothing to do

1. Moor:

4. Lunch:

Mon - belly. Proteins
W - Rast. Proteins \\ Fish
CP - belly.
Thr - Rast. \\ Fish
etc.

5. Dinner:

2) refueling:

sample menu One day

the menu is made up without water during the day. The 1st glass of water (better than 1.5-2 cups) drinks immediately after awakening. In the future, no later than 20 minutes. before meals and no earlier than 40 minutes. after them. Between meals, keep the bottle with water and drink at hand, as soon as the look will fall on it. In just a day you need to drink at least 1.5-2 liters of clean water (other drinks in this figure are not included). When eating coffee or green / black tea, each cup of these beverages should be compensated by an additional glass of water.

1st option
1. Breakfast at 8-00
Homemade "Muesli": Pasty oatmeal (3-4 art. l.) + Kuraga (30 g) + Cottage cheese 0% (80-100 g)
After 40 minutes you can drink coffee or tea. But the best thing is a glass of pure water.
2. afternoon school at 12-00
1 cup of kefir 0-1%, after 20 minutes - 2 mandarin, 1 apple
3. Lunch at 15-00
Fresh tomato, chicken breast, grilled, with a garnish of a vegetable mixture, cooked for a pair, filled with 1 tsp. olive oil
4. Dinner at 18-00
Salad from "Iceberg", sweet pepper, cucumber, avocado, onions, greenery, steep eggs, shrimp, refilled with lemon juice and 1 tsp. olive oil
An hour after dinner, you can drink a cup of green tea.

2nd option
1. Breakfast
Cottage cheese 0% 150 Gy + 1 grated carrot + 3 pcs. Kuragi.
2. Lunch
Salad of tomato, cucumber and sweet pepper (150 g)
thick vegetable soup with beans without potatoes and carrots (200 g)
Buckwheat porridge (150 g) with greens and onions.
3. afternoon book
Fruit and vegetable salad with sesame (2-3 h.)
(Apple, Pear, Orange, Sweet Pepper, Cucumber, Grapes, Cabbage - Total 350 gr).
4. Dinner
Fish baked in yogurt with dill, garlic 150 g
Garnish from raw vegetables to your taste - 250 g

3rd option
1. Breakfast
1/2 grapefruit\u003e Wait 20-30 min. \u003e
3 tbsp. l oatmeal + 1 tbsp. l. Wheat seedlings + 100 g of soft curd 0% + strawberry
2. 2nd breakfast
Kefir glass 1%\u003e Wait 20-30 minutes. \u003e
Apple (you can add more fruit)
3. Lunch
Salad of red cabbage, cucumber, tomato, radishes, greenery, refilled with linen oil and lemon juice + tuna 100 g + tofu cheese 50 g + 1 piece of whole grain bread
4. Dinner
Cottage cheese soft 0% 150 g + 1 finely chopped cucumber + Wheat seedlings 1-2 Art. l. + greens and garlic to taste

4th option
1. Breakfast
carrot salad; Cottage cheese 1% (100 g), mixed in a blender with prunes; Oatmeal (3 art. l.) With 3 pcs. fig
2. 2nd breakfast
Kefir 1%\u003e Wait 20-30 min. \u003e
Apple, Pear, 1/3 mango
3. Lunch
Salad: Cucumber, Tomato, Pickpoint, Kr., Salad "Iceberg", Leek, Parsley, Seeds and Cedar. nuts; Turkey jigsaw carcass. (100 g), Green Beans Tuch.; yogurt nat. (125 g)
4. Dinner
Salad of cabbage, carrots and sea cabbage; Omelet of 2 eggs, prig. in microwave, 1/2 tomato; yogurt nat.

"Advanced" option of the menu for those interested in optimizing the weight loss process or want to get rid of "wrong" habits in nutrition

1. Breakfast
- Salad: 3 Grapefruit slices, 1 Celery Stem, 1/2 Carrot, can be sprinkled with sesame.
- immediately after it: 3 tbsp. l. Oatmeal, clouded at night in kefir 0-1% (better than 0%) + 70-80 g of cottage cheese 0% + 10 nuts (eg. 7 pcs. Almonds and 3 halves of walnut). Instead of oatmeal, you can take buckwheat (100 g of the finished product).

2. 2nd breakfast
- Cocktail A la "Sibarit": 80-100 g of cottage cheese 0% Divide the kefir 0-1% to the delicate of low-fat sour cream, add approx. 170-180 g of finely chopped fruits (for example 1/4 grapefruit + 1/2 green. Apple + 1 kiwi). Or mix all the ingredients (except Kiwi) in a blender.

3. Lunch
- vegetable salad 200 g (fresh carrots / beets add in an amount of not more than 30-40 g) with 3 h. olive Oil.
- Fish (110-130 g, better fat red) + boiled / stew vegetables 100 g

4. Dinner
- Vegetable salad 300 g (fresh carrots / beets add in the amount of not more than 30-40 g), tired of the house. Cheese (60-70 g).
- Negiene. Bird / meat (up to 100 g) or 1 egg + 1 egg squirrel.

principle important moments:
1. Diversify the menu. Prepare different salads for lunch or for dinner. Avoid repetitions of protein dishes and vegetable sides in neighboring days, alternate porridge for breakfast.
2. Avoid sweet fruits with relatively high gi (bananas, pineapples, persimmon, red apples).
3. Drink at least 2 liters of water per day and eliminate the rest of the drinks.
4. This option is focused on an active lifestyle. In the absence of additional physical exertion from the specified amount of protein, it is necessary to take a smaller value.

1. Moor:
a) milk avoiding as much as possible.
b) kefir in combination with fruit only 0%, well, 1% - at worst. If it is added to a salad for lunch, which has a small fat shortage, then it is possible to 5%. But it is better to avoid kefir with% fat above 1.
c) Cottage cheese - let's say cottage cheese, if you have a choice to buy - kefir or cottage cheese, preference is uniquely needed to give cottage cheese! It does not have such a large water content, therefore harm to the gastric juice is minimal. What are we doing on dd? That's right, we help the pancreas to work 100%, and not cripple it (this is just one of the reasons why cottage cheese wins in front of Kefir). In addition, it can be equipped with fruit or fruit, it's so tasty! As well as with porridge or even with a salad. But cottage cheese should be 0%. 1% - to the extreme, but not welcome. About greater fatty - just forget.
d) yogurt - neutral option. I buy it when cottage cheese outside access. It can be eaten straight with fruit, porridge, etc. The same is the most about% fat - 0% or 1% - extreme.

2. Oatmeal \\ Hercules - Flight Factory - You can add anything for DD. I love sweeteners (dried fruits) and every garbage (bran, linen seed, sesame, etc.). Sweets can be cocoa.
You can add nuts, but then it is impossible to fruits (fruits \u003d sugar with ni-n ne) or chocolate (it turns out a poor mixing of animal fats with vegetable. Plus, there are sugar in chocolate, and sugar with ni-n ne).
Salads for breakfast are only welcome. With oatmeal \\ Hercules or without.

3. Fruits - any with gi 50 or lower. Of course, it is directed with cottage cheese or yogurt. Or after kefir, after 20min. The total weight of fruit per day - 400g. Including, dried fruits, pcs count to 1: 3 - 1. dried fruit to 3g. "Live and wet" fruit.
Fruits later 15-16 h is not recommended. It is better to end in the first half of the day with them.

4. Lunch:
a) Fresh vegetables salad - eaten first. Before the meat put in the mouth, it is necessary that at least half of the salad, at least be eaten.
1) Vegetables are welcome with high tissue content, but it is possible to dilute the salad and "dilute" with watery vegetables (tomato, cucumber, etc.).
2) refueling - in fact, everything is simple -
- If there is an animal protein - meat \\ bird \\ eggs for lunch, vegetable (olive, cunning, almond, etc.) butter is not recommended. Because There are animal fats in the diet. And the mixture is alive + ras of fats is not desirable due to the different mechanisms for cleavage of fats in the body: for animal fats - one scheme, for vegetable, is completely different. What is our goal for DD? right! Do not interfere with the body to fulfill your clean case, do not complicate and so difficult processes, and it will answer the same and at the same place - it will give beauty, harmony, health
In general, in this case, we use lemon juice or kefir \\ yogurt 0%, or something else is useful.
- If there is a vegetable protein - cereals \\ bean or fish for lunch, we boldly add oil into a salad or lemon juice, or kefir \\ yogurt 0%, or something else is useful. And with the fact, it is possible, in short.
On the day of plant proteins \\ fish, you can add nuts to salad
These 2 types of dinners perfectly alternate. For example, lunch:
Mon - belly. Proteins
W - Rast. Proteins \\ Fish
CP - belly.
Thr - Rast. \\ Fish
etc.
3) Be sure to add to a pair of vegetables \\ boiled \\ stew (but not strained!). This will allow us to not pounce on carbohydrates in the evening and there will be no something like
Girls, we ignore such vegetables for some reason

5. Dinner:
-Bextant vegetables for a couple \\ boiled \\ stewed for dinner!
-In-like croup \\ legumes for dinner (due to the high carbohydrate content! Dinner is the time of saving carbohydrates)!
"We carefully cautious with fats (fat for the night settles on the sides and belly \u003d no seeds, nuts for the night)!
Only salad + protein, better bird or fish - they are best satisfied. Plus, protein trample fat when you sleep
a) Fresh vegetable salad (preferably of solid vegetables - cabbage, dykon, radishes, cucumbers, etc. Avoid sweet vegetables (beets, carrots)!) - It is eaten first. Before the meat put in the mouth, it is necessary that at least half of the salad, at least be eaten.
1) Vegetables are welcome with high fiber content.
2) refueling:
- with a bird: lemon juice or kefir \\ yogurt 0%;
- With fish: oil, or lemon juice, or kefir \\ yogurt 0%, or something else is useful.
b) chickens. Breast is welcome as fast as possible, the fish, on the contrary, is greasy (fish oil on the sides and stomach is not postponed because it is good)

To reduce weight, nutritionists offer different diets. One of them is the system be a slender Tatyana Malachova. Education engineer, she applied its knowledge of the heat and power industry and created a food technique, which is included in the national society of nutritionists as a diet of friendship. Tatyana Malakhova wrote several books about health, harness and nutrition.

Essence of the author's loss system

As a child, Tatiana suffered from obesity, was full of 40 years. She tried many ways to lose weight, but the weight was returned. Then the woman created its own food system.

The weight loss technique Tatiana Malachova is based on the principle of heat energy - the body burns so much calories as he needs, the rest are postponed in the form of fatty sediments.

The purpose of the methodology is the formation healthy relationship To food, a complete change in taste preferences. To do this, you need to get rid of food addiction, know what, how and when there is. Ways to achieve the goal:

Choose products slowly digestible, with low calorie.
Combine food - turn on the necessary minerals and vitamins in 1 meal. The optimal daily relationship is 45/25/30.
Always breakfast - this will fill the body with energy for the whole day.
Consider calories - they should not be greater than they can spend the body to exchange processes.
Observe the sequence and use of food.
Drive an active lifestyle - useful hiking, swimming, bike.
Make a night break between meals no less than 14 hours - at 18:00 dinner, at 8:00 breakfast.

Features Methodology

Power system Tatiana Malachova is different from others. Features of the technique:

The ability to not give up your favorite meal even with high calorie.
Freedom of choice - the power scheme takes into account the individual characteristics of the body.
Lack of exhausting workouts and restrictions.

How much can you drop out

Friendship diet Tatiana Malachova is suitable for long-term use. According to nutritionists, it can be observed throughout life. Using this technique, according to reviews, in half a year you can get rid of 10-15% of the initial mass of the body. For example, if the initial weight you have 100 kg, for 5-6 months of weight loss on the Malachova diet, you lose 10-15 extra kg.

Power Rules for the Malachova

So that weight loss is effective, it is important to comply with the basic diet rules:

3-fold meal with equal calorie. Allowed snack after breakfast.
Portion Size - 300-400. It is possible to increase it to 500 g if the half will be raw vegetables. They need to eat in front of the main dish.
I need to chew slowly, the time of one meal is at least 20 minutes.
Daily calirage - 1200 kcal, with physical Loads - 1500 kcal. It is necessary to tight control of the number of proteins, carbohydrates and fats.
Dinner - 4 hours before sleep, but no later than 18.00 pm.
The number of fruits is 400 g, separate intake or before meals. There are them better until 15 o'clock in the afternoon.
Combination of food - low-fat fermented milk products is used with fruit, soy products (tofu, miso) - with dairy, meat.
Drink mode - 200 ml of water on an empty stomach in the morning and 20 minutes before meals. The total amount of water is 2 l per day, not counting beverages and first dishes.
Methods for preparing dishes for weight loss - Cooking, cooking for a couple, quenching.

Products contributing to weight relief

Diet Malachova Tatiana is based on low-calorie, but diverse nutrition. List of permitted products:

non-fat meat (rabbit, turkey, veal);
chicken without leather;
cereals, pasta from solid varieties of wheat, cereals (Hercules, millet, buckwheat);
seafood, any fish;
vegetable oils (linen, olive, sunflower);
fermented milk and dairy low-calorie products (kefir, cottage cheese, yogurt, rippy, sour cream, cheese);
low starch vegetables (all sorts of cabbage, tomatoes, sweet pepper, pumpkin, cucumbers);
green (leaf, celery, spinach salad) and legumes;
seasonings and spices are natural (black and red pepper, garlic, lemon juice);
berries, Fruits Falls (Apricot, Citrus, Pear, Alycha, Kiwi, Apple, Gooseberry);
chocolate bitter;
safety tea, herbal infusions, water.

This is a food that is necessary for the body, but it is necessary to limit its use:

nuts (walnuts, hazelnuts, almonds);
egg yolks;
mushrooms;
milk;
dried fruits (raisins, prunes, rosehip, kuraga);
sub-products (heart, liver);
carrots, beet;
wine dry.

Prohibited products

Diet Tatyana Malachova for weight loss rejects food with a high glycemic index (GI). This is an indicator of the velocity of carbohydrates in products. What it is higher, the faster the carbohydrates are converted into glucose, which increases fat deposits. Prohibited products:

fried and fatty dishes;
sweet, starchy products with more more than 50 (potatoes, white rice, sweets, flour products, corn);
sugar;
solid animal fats, salt;
refined products (smoked, semi-finished products, sausages, canned goods);
industrial sauces (mayonnaise, ketchup, marinade);
white bread, fast food;
alcoholic and sweet carbonated drinks, packaged juices.

Tatiana Malachova diet menu for a week

The power system be slender has several names - friendship, thermal diet, charming. Recommendations for making a menu:

Eat fervent source products, salads, porridge. They can add fruit.
Alternate the dishes with vegetable and animal proteins.
Use vegetables with raw or blanch (in warm salads).
Drink water 20 minutes before meals, and the remaining liquids - 40 minutes after meals.
Place dishes with animal protein (eggs, meat, bird) yoghurt or lemon juice, with vegetable (soy food, fish, cereals) - olive, sunflower oil.
Eat baked vegetables for lunch.
Use only protein food (fish, poultry) with fresh salad, greens in the dinner menu. Eat first half of vegetables (greenery), then a protein dish.
After the end of the diet 1 time a week, spend unloading days.

Options for breakfast

Morning food intake charges the body of energy, launches metabolism. Versions of breakfasts for a week to power by the method of slimming Tatiana Malachova:

buckwheat on water with dried apricots (200 g), kefir (100 ml);
cottage cheese low-fat with sour cream (250 g), honey (15 g);
omelet steam with spinach (200 g), cheese (50 g);
oatmeal with nuts, prunes and raisins (200 g), yogurt (100 ml);
screwing eggs (2 pcs.), Tomato (1 pc.), Tofu cheese (70 g);
porridge Pumpkin Milk (250 g), Ryazhenka (150 ml);
cottage cheese with spinach and sour cream (200 g), wholegrain toast (1 pc.), solid cheese (50 g).

What is suitable for snacking on the Malachova system

Between breakfast and lunch you can eat:

grapefruit (150 g);
seeds, nuts (50 g);
fruit salad (150 g);
berry mousse (100 g);
yogurt (150 ml);
kiwi, apple (150 g);
dried fruits (100 g).

Diet lunch

The day menu should be the most nutrient from the entire diet:

warm salad with beef, radish and bell pepper (200 g), tofu cheese (100 g);
stew vegetables - beets, carrots and zucchini (200 g), boiled chicken breast (100 g);
fresh vegetable mixture - from cucumber, lathouse, sweet pepper and tomato (200 g), grilled salmon steak (100 g);
cucumbers salad with feta and olive oil (200 g), baked thigh turkey (100 g);
cabbage stewed with rice (200 g), tuna baked with lemon juice (150 g), Sakrica wholegrain (1 pc.);

Why do you need diet? The answer to many will seem very simple, because the essence of dietary programs is in weight loss by at any price and means. So it really happens. And how should happen?

The thing is that a huge amount of diets (which is now and always in fashion) generates even more absurd programs, on which people are losing along with extra grams of a huge tolik of health.

The writer and nutritionist Tatyana Malakhova does not approve of diet, in which you limit yourself to a scant margin of food, tighten the diet and training, stuffed with liters of water, and at the same time the final plumb is at times less promised. In his book "Be Slender" Tatiana presented the author's program for weight loss, which takes into account the "holes" and shortcomings in modern methods, facilitating the process of weight loss and protecting their health from the consequences.

The author's diet Tatiana under a pleasant and having the name "Friendship" appeared on the network recently, but already won the mass positive feedback. At the same time, the author personally tested the compiled technique and lost overweight.

What is the difference between Malachova food from a variety of similar? The fact is that the author offers each woman to independently develop a scheme and diet, using its developments and advice. Thus, the menu can become delicious, nutritious, healthy, economical in terms of finance and effective for weight loss.

The whole essence of the diet is disclosed in its name - "Friendship". Malakhova offers every woman to look at her body, it is better to know his needs and make a "friendship" with him. That is, we should stop burning it with hunger, wechie heavy workouts, prohibit extra snacks, insist on enhanced fluid consumption. All harsh conditions, according to the author, lead to the opposite effect - the body "closes in itself", the metabolism is broken, the digestion stops, and all this does not contribute to productive weight loss.

The author advises to indulge the body only delicious, useful, healthy, fresh and natural food. Therefore, stupid, industrial, chemical and carcinogenic products, as well as harmful liquids should not be present in your diet. What kind of ingredients should be excluded, we will consider in the next section of the article.

it is advisable to switch to a fractional system, to carry out 4-5 snacks per day;
for the night there is forbidden, the last time you should eat 3-4 hours before sleep;
the break between the snacks should be about 4 hours;
before breakfast, drink a glass of cool ordinary water without salt and gas;
drinking mode is not strict, but the use of 4-6 glasses of liquid is welcomed (including juices, teas and other drinks);
breakfasts in this program are required, because they activate the work of the digestive system, as well as metabolism;
try not to overeat, do not starve and not break off the diet;
we do not use the same dish several times a day, the diet should be diverse, and not familiar to the Soviet family;
all drinks we use 30 minutes before or after meals, but I don't drink food itself;
dinner should be easy, may include steam or stew vegetables that reduce the need for sweets;
the duration of the diet is not limited, but when the necessary result is achieved in weight loss, you can enter several previously prohibited products in the menu;
night rest must be performed at the same time and make no meer 8-9 hours;
choose carbohydrates with a low glycemic index;
you must use fresh vegetables in the form of salads and cuts during each meal;
fruits always eat separately from other products;
we use food for 20 or more minutes, carefully chewing every piece, enjoying the process;
daily calorieness should not be below 1200 kcal;
if you do not play sports and keep a quiet lifestyle, your volume of fats should not exceed 30 g;
animals and vegetable lipids during one meal do not mix.

The main advantages of Malachova diet:

freedom in the drafting of the diagram of the diet and in the choice of products for it;
easily tolerated, satisfying, nutritious;
balanced in all indicators, which eliminates the need to use biodendages and vitamin complexes;
fits both men and women, as well as adolescents and older people;
combined with training and does not deplete muscle mass (provided that they have chosen enough proteins and slow carbohydrates for day menu);
effective - every week diet burned to 2-3 extra kages;
the duration of the diet is not limited, which will be sure to achieve the goals of weight loss;
there is no need to consider calories, weigh portions and study the qualitative composition of products;
the diet has a minimum of flaws and contraindications;
all products for the preparation of the menu useful and healthy, as well as available in terms of finance;
the diet does not require culinary skills, all dishes take away the minimum of time and forces to prepare;
the low-calorie menu allows you to reduce the volume of the stomach, which will contribute to saturation even with small portions in the future;
the diet allows you to strengthen the immunity and accelerate the metabolism.

Set of products for diet Tatiana Malachova, examples of diet

Let's talk about what products are approved by Tatiana for a healthy and low-calorie diet, and which should be deleted from the diet.

Salt, like a "white death", acts negatively through all the fronts of the body and, of course, affects weight loss. If this dietary supplement in the body is much, then the fluid consumed will be delayed in cells, giving the tissues the resection. Since the fluid begins to linger, together with it remain in cells and various slags, poisons, carcinogens, salts, toxins, radicals, and metabolic products, which in total gives an increase in weight to 2 kg. Be sure to monitor the consumption of salt, as it is in moderate quantities, so is contained in some products. Try to abandon industrial sauces, gas stations, ketchups, marinades, pickles and conservation. As well as from semi-finished products, free-products, fast food, snacks, crackers and chips. All these products, in addition to salt, contain many harmful fats, carcinogens, chemistry and industrial additives, as well as simple carbohydrates that contribute to the accumulation of fat.

Tatiana criticizes the presence of sweet products, candies, desserts, cakes and chocolate in the diet. The benefits of such products only spiritual, but the figure they harm, and strongly! If you want sweet, it is better to afford a couple of squares of natural black chocolate, tea with honey, sweet berries and fruits, dried fruits, meringue, marshmallow, marmalade, jelly. Some of these sweets even contain dietary fibers, vitamins, minerals, valuable proteins and fructose.

Malakhova recommends refuse to give such familiar products as white rice, flour products, potatoes. Why? For all indicators, these products have a high glycemic index, so they negatively affect weight from all sides.

Why is alcohol harmful? Most of these drinks are high-calorie, sweet and carbohydrates, and also exacerbate a sense of hunger, which inevitably leads to overeating. If you really want to raise a toast on the holiday, allow yourself no more than 2 glass of table wine.

Also harm to health and weight fatty, fried, sharp, smoked dishes that do not carry any benefit for the body.

What to stop your choice when drawing up the optimal and diet menu:

vegetables, garden greenery, mushrooms;
legumes and soy products;
fruits and berries;
dairy and fermented milk products;
seafood, lean fish;
low-fat meat and bird;
solid grain porridges (buckwheat-none, brown rice, oatmeal);
nuts, seeds, seeds

The optimal ratio of components in the daily menu is as follows: proteins in a gram for each kg of human mass, fats of about 30-50 g (50 for athletes and an active girl), up to 0.4 kg of fruit.

The ideal power scheme from Malachova:
Breakfast should include whole grain porridge and fermented milk products.
Snack - portion of fruit separately from other products.
Lunch can consist of vegetables in any form, animal proteins.
Dinner should be lightweight - fresh vegetable salad and squirrels.

An example of Tatiana's diet Malachova "Friendship" for a week is listed below. Weight loss is about 3 kg, after which it is possible to repeat the course before reaching the necessary results.

Drinks drink, as you remember, half an hour before and after meals. It is allowed to eat vegetable and fruit fruits, nectars, berry smoothies and fruits, eggs and unsweetened compotes, tea, herbal chambers, ginger drink, wholegrain coffee and cocoa, mineral water.

Monday.
Breakfast consists of oatmeal with dried fruits and a small portion of a laundry cottage cheese.
Snack - 1 apple and pair of mandarin (one orange).
I lunch with fresh tomato, steam vegetables and boiled chicken breasts.
Dinner consists of vegetable salad with chicken eggs, avocado and shrimp. Let's refuel the lemon juice and olive oil. After half an hour, drink a glass of green tea.

Tuesday.
Breakfast salad from grated fresh carrots, beets and walnuts. We also eat a portion of cottage cheese.
Snack - fruit salad (citrus, apples, pears, sesame, avocado), seasoned with a fellow fallal yogurt.
Lunch consists of spring lettuce, bean soup on chicken broth (do not add potatoes). The portion of buckwheat and a little chicken minced meat (2 tablespoons) is also laid.
Dinner consists of steam fish on a vegetable pillow, cabbage salad.

Wednesday.
Breakfast boiled brown rice with saffron, raisins and honey. Also laid half of the grapefruit and a bit of cottage cheese.
Snack - a glass of berries. After half an hour, drink a glass of bifidok.
Lunch consists of vegetable salad, boiled seafood with lentils and a slice of the bran bread.
For dinner, cottage cheesecake with vegetables, greens and garlic. After dinner, drink a glass of kefir.

Thursday.
Breakfast includes pumpkin porridge with pear and pistachios. Also laid cottage cheese.
Snack - a few dollars melon or watermelon.
Lunch consists of Greek salad. On the second eaten stewed with an egg asparagus, a steam marriage fillet.
Dinner consists of boiled fish, braised eggplant with garlic and yogurt.

Friday.
Breakfast oatmeal with dried fruits and nuts, filled with lean yogurt.
Snack - 1 small grenade and apple.
Lunch consists of salad (laminaria plus Korean carrots), lung soup-puree from celery, broccoli and zucchini. On the second laid stewed vegetables with pieces of veal.
Dinner includes an omelet of two eggs with vegetables, mushrooms and soy cheese. Also laid cabbage salad with cucumber.

Weekend On the weekend to make rest to your body. For the next two days, we prepare any favorite products from the 5-day menu, as well as poison themselves with useful desserts in the first half of the day.

Well, of course, we give an example of a "branded" menu for 1 day, especially the loved fans of Malakhova:
Breakfast consists of Hercules porridge on water (up to 200 g).
Snack - Cocktail "Sibarrit". It is preparing like this: we send 50 g of launch cottage cheese into a deep saucement, one kiwi, a quarter of grapefruit and half of the green apple. Fruits pre-cut into small pieces. The resulting mixture is whipped by a blender to a homogeneous state, adding a bit of a bit of a little bifidok to taste.
Lunch consists of salad (half beet, 1 medium carrot, olive oil and walnuts). You can also afford some animal proteins (steam fish or boiled chicken breast).
Dinner should include a light vegetable salad, for example: Half carrots, celery stem, a third of grapefruit, lemon juice and sesame. Also laid 1 boiled chicken egg and a slice of low-fat cheese.

How to leave the diet of Tatiana Malachova

By itself, the diet is just a program of healthy nutrition, sufficiently satisfying and balanced, so there is no need to leave it. After reaching the results, you can revise a bit of the menu, start using pasta of coarse grinding flour, wholegrain bread, potatoes, some fried foods (without a crust), and sometimes pamper themselves with sweets and frowning alcohol. Also raise a bit calorie diet, stop at 1600-1800 kcal per day. After rebuilding, festive fenders and nightliness, make unloading days on your favorite products. And, of course, try to limit the above in the article. harmful products, as well as salt and sugar in pure form.

Breakfasts after diet always make carbohydrate and satisfying to provide energy for the whole day. The snacks should consist of fruits, berries and vegetable salads, as well as fermented milk products. Lunch must be complex, turn on the liquid dish, side dish (porridge or vegetables), meat products. For dinner, you can eat fish or chicken eggs, as well as light vegetable salad or cottage cheese.

Do not forget about drinking - all drinks must be disadvantaged, unsalted and useful. Try not to drink food, use at least 4 glasses of fluid per day.

Also, after leaving the diet, the training should be resumed, active games And dancing. Not unnecessary visits to the baths and saunas, massage problem seats.

Disadvantages of Tatiana Malachova diet, contraindications

Many say that the diet "Friendship" has no shortcomings, they say, some positive qualities and health benefits. Maybe so, but will deal with some nuances. First, despite the whole "democraticness" and "loyalty" of a diet, it contains a huge set of different rules and restrictions, for which it is difficult to keep track of, and it's hard to adhere to. It is difficult for workers to follow such a diet at all, because for each meal, fresh vegetable salad is laid.

Tatyana Malakhova is the heat engineer and the creator of the author's weight loss technique. It was the engineering approach to the problem of excess weight that made it possible to develop a unique nutrition system, which is patented, as an invention in the bank of patents of inventors) entitled "A method of reducing excess body mass based on the use of the principles of heat engineering devices."

After many years of combating their own excess weight Tatyana Malakhova developed its own nutrition system, which allowed her to throw over 20 kg. Malakhov shared his experience with everyone, introducing his book "Be Slender!" ®, where it tells about the weight loss system and explains in detail why popular postulates of nutrition do not work.

Tatiana Malachova diet is called differently: the very first name that appeared on the network is "Diet Friendship" (adherents are also called abbreviated "DD"), but in the future the system has acquired the name "Be Slender!" ®. You can also meet the name "Thermal Diet". The fact is that, being a heat and power engineer by profession, Tatiana approached the process of getting rid of excess weight from a professional point of view. And it is worth saying that she succeeded, because she not only got rid of the excess weight due to its technique, but also found a lot of followers who successfully looked through her system.

Methodology feature

Peculiarity of Tatiana Malachova dietthe analogy of food processing processes in human organism With fuel combustion processes in thermal power. So that the furnace squeezes the maximum heat, it is necessary to take care of all the components of the fuel use process. So in the human body so that food (fuel) recycled the most and generated active energy, and did not turn into fat accumulations, it is necessary to take care, in the engineering language, about the efficiency of energy from food. After all, in contrast to the stove, our smart body does not let go of the energy just so "on the output", it takes it into fat cells, like an energy supply that cannot be spent here and now.

The main difference between Tatiana Malachova's diet is freedom of choice. The author offers each person to independently develop a menu and a power scheme, using general advice and recommendations. At the same time, all recommendations are based on a deep study of the physics and biochemistry of the body. Hence the name - "Diet of Friendship", because the power system involves a friendly approach to the body. Each person who wants to lose weight will be able to "agree" and "make friends" with its own body.

According to the author, hard restrictions in nutrition and reinforced training are ineffective. The body is simply exhausting and in the end acts against you. Yes, first, the excess weight goes, but then the body begins to resist, including protective functions of homeostasis and stop reset kilograms or even accumulate them again. Holding to this system, you can establish the process of weight loss and get rid of excess weight forever.

The unique result of the power supply system "Be Slender!" ® has become the fact that extra kilograms leave exactly from distressed places. Those. If there is no objectively unnecessary kilograms, then weight loss and will not be at all. And if a thin woman, for example, very magnificent hips and small breasts, will lose weight mostly only thighs, and with the right approach, thinning chest can even improve the form. We are what we eat. And the food has magic properties that can lead to completely polar results with a different nutrition approach.

It is also noteworthy that the system does not accept calorie counting, because Different products require their processing and learning from different energy costs. And, revealing the same calorie bucket of fresh cabbage or a piece of cake, losing weight will receive diametrically opposite results.

Nutrition rules

Under the rules of food on the "Diet of Friendship", Tatyana Malakhova implies not only the choice of the right products, but also a choice of time, the choice of combinations of products in one meal is also important for the use of products, both in one meal, and in general during the day . In addition, such factors such as the right sleep, the supply of the organism with oxygen, the activation of lymphotok and blood flow are involved in weight loss.

The author recommends that there are 3-4 times a day with equal intervals - quite a comfortable power mode. At the same time, the last meal must be no later than 3-4 hours before sleep and preferably until 19:00 in independence from how much you go to bed.

Products differ not by name, but by categories: carbohydrate products (cereals, legumes, fruits); Protein products (meat, fish, eggs, milk); Products containing animal fat (meat, eggs, milk, cheese); Products containing vegetable fat and fat similar to it according to the composition (fish, vegetable oils, nuts and seeds, avocado, olives); Raw vegetables, vegetables in heat treated and mushrooms. Due to this separation, everyone himself can compile an arbitrarily diverse diet for weight loss, guided by the rules "three to": quality, quantity, combination.

Important attention in the "diet of friendship" is given to the drinking regime at the rate of 30 mg of water per 1 kg of own weight. It is necessary to drink clean water between meals and not a volley so that the moisture has time to fulfill. Green and black tea is not saturated with the body, but on the contrary, they take water needed for metabolic processes. Only herbal tea can come as a hot drink, but it cannot be considered a replacement for the necessary amount of clean water during the day.

On the heat diet Natalia Malachova, the following products fall under the ban:

Semi-finished products and fast food. These products contain harmful fats, taste amplifiers and other harmful supplements for the body.
Salt. A small amount of salt is necessary for the body, but any food contain sodium, and most often we overeat salt repeatedly, letting food. From here there are not only health problems, but also hated by all the swelling people of swelling. And up to half of the excess weight can be hidden edema, located smooth layer throughout the body. It is worth remembering that in finished products often contain a large amount of salt, it concerns various sauces, fast food, sausages and semi-finished products and even baking and candies.
Sugar. It is not only about desserts, but also about products, where, how many it seems, sugar no, for example, ketchup or white bread.
Products with a high glycemic index. This, as a rule, products containing simple carbohydrates that provide fast but not long-term energy emissions. As a result, the body is not able to spend energy received in such quantity and sparks excess into fat deposits. Such products include white rice, pasta, potatoes, flour products and almost all bread, boiled carrots, beets, pumpkin and mature zucchini.
Heavy fried and smoked dishes. These products are harmful by themselves. It is noteworthy that sharp seasonings do not fall under the ban, if these are live spices.
Vinegar. He kills digestive enzymes, which significantly reduces the absorption of food into active energy and sends energy reserves into fat deposits.
Alcohol. In addition to high calorie, alcohol poison the body and leads to overeating.
MilkSince it is not digested by the organism of an adult and includes protective functions in the body in the body. By big account The organism of an adult does not perceive milk in principle, as food.
Coffee.Drinks the emission of insulin, provoking hunger and excessive appetite, takes into its absorption water in the body, dehydrating cells.

What can be powered by Tatiana Malachova diet to lose weight? Product List Sew:

Interesting! Sometimes you can afford a glass of red dry wine.

Menu for a week

Tatiana Malachova diet does not offer a ready-made menu - in fact, it can be anyone and include any products according to your desire and opportunities. The main thing is that the composition of the dishes responded to the rules for combining products among themselves in the meal and in order of use, both in meals, and in general during the day, and also contained a full balanced composition.

Important!Malakhova gives freedom to compile the menu on this diet, but to lose weight, you must remember that you need to eat 35-50 g of fat per day, as well as 1 g of protein per 1 kg of your weight. Moreover, both excess and lack of fats and protein may entail the accumulation of kilograms.

How to learn

Since Tatiana Malakhova's diet for weight loss is not a diet as such, it does not require a special way out. In essence, it is not even a diet, but a healthy nutrition system that you can stick to all my life and keep harmony.

Malakhov recommends that after you see the desired digits on the scales, you have slightly changed the diet menu by entering more fat animals in the diet. Sometimes it is possible to include in the diet that at the weight drop rate fell under the ban.

An undoubted advantage will be physical activity, for example, in the form of moderate training or regular walks, as well as respiratory gymnastics.

To whom will suit

Diet Tatyana Malachova "Be Slender!" ® will suit those people who thought about their health and appearanceAnd let them want to slowly but correctly get rid of excess weight. The average rate of weight loss will be 4-5 kg \u200b\u200bper month, which is considered to be the optimal speed.

Benefits include:

freedom to choose products;
availability;
lack of specific products;
gradual weight drop;
the lack of sacrifices of the skin due to the supply of the necessary nutritional elements to the body to update the skin even in old age;
correction of the figure precisely in the fields of excess accumulation of fat;
setting up healthy organism exchange processes, correction of metabolism and hormonal background;
the ability to adhere to the nutrition system all life.

How much can you drop out

By asking this question, it is worth remembering that every organism is individual, and your success only depends on you, your sequence and dedication. You can reset everything that objectively is superfluous - and no more. Among the supporters of the system there are women who managed to get rid of half of their weight (from 130 kg. Up to 65 kg.) Approximately 1.5 years. And this aged 66 years and without sickness of the skin.

Important! The more your initial weight, the faster the hateful kilograms will go.

Contraindications and cons

Despite the freedom of choice of products and undoubted advantages, the "diet of friendship" has disadvantages:

Despite the simplicity and loyalty, this nutrition system has certain rules that need to be observed that, in fact, requires any diet and weight reduction system.
Tatiana Malachova's diet is difficult to observe busy people who are not ready to allocate time on themselves, as the technique requires not only regular meals, but cooking food instead of food by semi-finished products.
At the beginning of the application of the system, the processes of the body's restructuring and its self-regulating cleaning over the withdrawal of toxins are inevitable, which can cause indisposition and predisposition to colds, as well as temporary rash on the skin in some cases.
If there are no raw vegetables in your usual diet, the body will need a period of restructuring and addictive to the production of new digestive enzymes and the restructuring of the internal intestinal environment.

Contraindications to Diet Tatyana Malachova - just because it is not a diet in the generally accepted sense, but a set of rules for efficient fuel use, where the fuel is food. In any case, we recall that when changing the type of nutrition it is no means that there will be a consultation with the doctor.

Anyone with any problems of a chronic character may compile a suitable diet according to the rules of the Dieting of Friendship, consulting with the doctor. However, it should be borne in mind that for children the norms of nutrients use differ from the norms for adults, and therefore under 14 years old should not be applied to the "Diets of Friendship" without adjustment.

System Be Slender Tatyana Malachova. Tatiana Malachova Slimming Technique - Diet Friendship

Essence diet

Allowed and prohibited products

Menu

Recipes

Essence of the author's loss system

Features Methodology

How much can you drop out

Power Rules for the Malachova

Products contributing to weight relief

Prohibited products

Tatiana Malachova diet menu for a week

Options for breakfast

What is suitable for snacking on the Malachova system

Diet lunch

Set of products for diet Tatiana Malachova, examples of diet

How to leave the diet of Tatiana Malachova

Disadvantages of Tatiana Malachova diet, contraindications

Methodology feature

Nutrition rules

Menu for a week

How to learn

To whom will suit

How much can you drop out

Contraindications and cons