Baby diet menu for a month. Sample diet menu of Elena Malysheva for those who want to live healthy

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Fat deposits on the body create favorable conditions for various diseases, since they disrupt metabolic processes. An obese person finds himself in a vicious circle: low metabolism causes weight gain even when eating a small amount of food. Malysheva’s diet - the menu for the week suggests that excess weight will go away even with adequate nutrition, while weight loss will be slow and safe for health.

What is Elena Malysheva’s diet

Malysheva’s program involves eating dishes from a certain set of products, from which it is prohibited to deviate. The nutrition system is designed for 24 days, during which a person will not need to torment himself with hunger. The “losing weight with Elena Malysheva” diet is based on nutritious nutrition, and it is extremely important to strictly follow the regimen and adhere to the menu. Despite minor drawbacks, the “losing weight together” program is classified as safe and effective.

Rules for losing weight

The author recommends reducing your diet by removing harmful and incompatible foods from it. The proposed menu of the weight loss system has a beneficial effect on the functioning of the gastrointestinal tract, providing the body with a sufficient amount of complex carbohydrates, healthy proteins, and vitamins (mainly from vegetables and fruits). The author of the method recommends periodically holding fasting days, which will help you lose excess weight more effectively. Key nutrition rules:

• excluding alcoholic beverages from the menu, minimizing salt in the diet, since these products retain moisture in the body;
• with a passive lifestyle, a sufficient daily amount of calories is considered to be 1200 for women, 1400 for men, and Malysheva’s weight loss set provides 1100 and 800 kcal (the rest of the calories, if necessary, can be added to the menu independently);
• the consumption of animal fats is reduced to a minimum, food is processed in a healthier way - boiled, steamed/grilled, baked;
• to avoid strong feelings of hunger during a diet, it is recommended to eat frequently (up to 6 times a day);
• You can eat up to 0.25 kg of food at a time - this will prevent stretching of the stomach;
• cereals and bread can only be eaten separately from meat, but they can be combined with vegetables;
• To speed up metabolic processes, you need to drink a lot of clean water while losing weight (it also removes toxins faster and distributes beneficial substances throughout the body).

Nutrition principle

A menu for a week or longer suggests consuming no more than 1200 kcal per day. Since the average daily caloric intake of a woman is 1400-1800 kcal, body weight loss occurs due to a calorie deficit. Key principles of losing weight:

1. You can't lose weight quickly. Healthy weight loss involves processing exclusively fat tissue. This process occurs relatively slowly: no more than 150 g of fat is burned per day, so the result of a week of dieting will be modest - about 0.5 kg. Despite the low rate of weight loss using the Malysheva system, it gives a more sustainable and healthier result. The minimum period during which you need to follow this diet is 3 months.
2. Accounting for normal weight. Before you start, you need to soberly assess the state of your own body. Many women whose weight is within the normal range begin to lose weight, although they do not need to.
3. Taking into account individual characteristics. Before going on a diet - a menu for a week or longer, you need to find out the nature of excess weight and determine how much body weight exceeds the norm. In some cases, giving up junk food does not help you lose weight, since the cause of obesity lies in diseases - diabetes, metabolic disorders, endocrine system disorders, etc.
4. Menu correction. Fatty, fried, salty foods are reduced or completely eliminated from the diet. Vegetable fats can be consumed in minimal quantities.
5. Establishing eating habits. A diet for a week or longer assumes that a person will get used to a balanced, healthy menu and stick to it after completing the course. This is important for maintaining and improving your weight loss results.

Ready food

The author's weight loss system consists of ready-made dinners, lunches and breakfasts that just need to be heated before consumption, which is convenient for busy people. Let's take a closer look at a set of ready-made meals from Elena Malysheva. The menu includes:

• early breakfast - muesli or cereal;
• second breakfast - any fruit;
• lunch – a low-calorie frozen dish (needs to be heated in the microwave), complemented with fresh salad;
• afternoon snack – cereal bar or dried fruits;
• dinner is a relatively high-calorie frozen dish, which is also complemented by a vegetable salad.

What's included

The calorie content of the products in the system is precisely calculated: each serving corresponds to 1 meal and is placed in a separate package. Each tray is labeled with the cooking method, and the daily rations are packaged in different colors to make it easier to find the food you need. The composition of Elena Malysheva’s diet by day is collected in four packages of different colors:

• green is breakfast;
• yellow is lunch;
• blue is an afternoon snack;
• red is dinner.

Some of the food has a dry appearance and before consumption it must be steamed by pouring hot water (approximately 90 degrees). Other food from Malysheva’s system is frozen, so it first needs to be defrosted and then heated in a microwave oven. The weekly menu includes:

1. Breakfasts, the calorie content of which is approximately 300 kcal. The following options are offered: muesli with 4 grains, oatmeal with berries, muesli with seeds/candied fruits, fruit-cereal bar with cranberries and cherries, buckwheat/rice/wheat porridge with raisins, other additives, steamed omelette with cauliflower or broccoli, etc.
2. Lunches up to 150 kcal. Presented with champignons with potatoes with sauce, turkey with cauliflower/broccoli, saury fillet with mashed potatoes, chum salmon and steamed rice, buckwheat porridge with mushrooms and onions, meat zrazy, meatballs with mushroom sauce, chicken breast with boiled rice, etc.
3. Desserts are approximately 300 kcal. The menu for the week includes the following options for afternoon snacks: a fruit and nut bar, a mixture of dried fruits and nuts, blueberry/lingonberry soufflé, kozinaki with dried apricots and sesame seeds.
4. Dinners, the calorie content of which is about 100 kcal. Proper nutrition according to Malysheva includes boiled chicken breast with buckwheat porridge, noodle soup with low-fat chicken, green/pumpkin cream soup with breadcrumbs, fish balls with rice, bell peppers stuffed with vegetables, cabbage stewed with mushrooms, and vegetable pilaf.

Price

The standard set of products from Elena Malysheva’s system is designed for 28 days and does not require long cooking. At the same time, you can even make a purchase online by ordering the product on the website with delivery to St. Petersburg or Moscow. Buying a kit by mail and having it delivered to your home is a great option for buyers who are short on time or unable to leave the house due to being overweight.

The price of a weight loss kit may vary, depending on the chosen system: there are several program options on sale, designed for men, women, people with chronic diseases, etc. The average cost of food is 12,000 rubles. The proposed diet is designed for 4 weeks, with 4 sets of food intended for fasting days (minimum amount of light food).

Elena Malysheva's diet for weight loss at home

The food system includes ordinary foods that can be prepared at home using ordinary, readily available products. In fact, Malysheva’s diet for a week is not a classic version of a weight loss system, but a set of products that provide overweight people with all the necessary substances with a moderate caloric intake. An important rule when losing weight is to follow a diet. If necessary, you can add vegetables, mushrooms, spices, vegetable broths, low-fat kefir, etc. to the menu.

Menu for every day

A healthy diet according to Elena Malysheva for every day of the week includes cereals, fruits, and low-fat dairy products. Dinner is light, and lunch and breakfast are of average satiety. The last meal should be completed long before bedtime, and immediately before rest you are allowed to drink 250 grams of low-fat kefir. The weekly menu includes consuming no more than 1200 kcal per day. An example of a diet is presented in the table: you can choose dishes that are similar in calorie content and composition, but you cannot change your diet.

Time of day		Portion size
	boiled buckwheat; Hard boiled egg; salad with carrots and herbs (seasoned with oil); apple.
Late breakfast	sour cream 10%.
	steamed beef; boiled cauliflower; rosehip/herbal decoction.
	stewed cabbage with zucchini; grapefruit/other citrus; baked apple with cinnamon.
	low fat kefir.
	steamed oatmeal; berries; low-fat milk.
Late breakfast	whole grain bread; salad with beets and prunes (dressing – oil)
	salad with tomato, cucumber, dressed with oil; pilaf with chicken fillet, vegetables; unsweetened green tea.
	yogurt; low-fat cottage cheese.
	boiled beans; egg white and boiled cod soufflé.
	steamed omelette; carrot-apple salad with butter.
Late breakfast	apple.
	boiled chicken fillet; vegetable soup; boiled beans.
	stewed cabbage with apple, carrot.
	low-fat cottage cheese; kefir 1%.
	boiled green peas; low-fat beef fillet; cereal breads.
Late breakfast	bread; the vinaigrette.
	lean boiled fish; fresh juice; stewed vegetables.
	nuts; apple.
	cottage cheese casserole without sugar; sour cream 10%.
	dried fruits; “Hercules” porridge with milk.
Late breakfast	eggplant caviar; breads.
	stewed vegetables; Steamed fish.
	vegetable pilaf
	low-fat cottage cheese.
	hard cheese; green peas; Hard boiled egg.
Late breakfast	sauerkraut; baked potato.
	boiled chicken; pea soup; bread; vegetable stew.
	vegetable salad without garnish.
	stewed cauliflower; kefir 1%
	pearl barley porridge; vegetable stew.
Late breakfast	orange.
	braised cabbage; boiled beef; half an apple.
	salad with greens; cottage cheese.
	boiled beans; fish soufflé; kefir 1%

How to lose weight in 10 days

The ten-day diet is based on separate meals, with protein and carbohydrate foods changing by day of the week. This weight loss system is not suitable for people with gastrointestinal diseases. The protein diet menu requires a varied, nutritious diet, and the regimen looks like this:

• take a glass of warm water on an empty stomach;
• For breakfast they eat green vegetables and a boiled egg;
• During the day, meals are taken another 4-5 times, and dinner ends before 19 o'clock (during the day, only boiled chicken cooked in two waters is allowed - the first is drained).

A carbohydrate day is easier to tolerate, since you are allowed to eat any vegetables, with the exception of potatoes. Recipes may include stewed, boiled, grilled/steamed fruits. The recommended number of meals for weight loss is from 6 to 8. An ideal option for a menu for a week or 10 days is a salad of beets, carrots and herbs, dressed with oil and lemon juice. This dish perfectly cleanses the intestines. During the diet, you should consume at least two liters of water per day.

Pros and cons

This weight loss system has earned the love of many Russians. The pros and cons of Malysheva’s diet for a week or a month are not equal. The advantage of the author's nutritional system is its benefits for the body. This eating regimen and balanced diet do not put a strain on the digestive system and other human organs. Another advantage of the diet is that there is no need to count calories: the daily menu is clearly laid out.

A negative factor of this method of losing weight is the relative monotony of the diet, but this set of products was not chosen by chance - all food has a beneficial effect on the functioning of the intestines. Another disadvantage of the diet is that excess weight comes off slowly, unlike other more strict nutrition systems. However, having managed to lose a few kilograms using Malysheva’s system, you probably won’t see them on your body again if you stick to the basics of a healthy diet.

Weight loss recipes

You can follow the diet for a week or as long as you want, but it is better to make such a diet a habit and follow it constantly. Using Elena Malysheva’s technique, you will be able to lose weight forever and without harm to your health. Since each body is individual, the time to achieve results varies, however, by adhering to the rules of nutrition, you will definitely get the expected results. Recipes for weight loss are simple and do not require significant time investment.

Chicken cutlets with herbs

1. Prepare 0.7 kg of fresh fillet, 1 egg, spices, 0.3 cauliflower, dill.
2. Grind the meat and boiled cabbage in a blender until smooth.
3. Combine the mixture with the egg, finely chopped herbs, and spices.
4. After thoroughly mixing the mixture, form it into cutlets and steam them.

1. You will need 1 onion, 6 ripe tomatoes, chicken broth (1 l), bell pepper, spices, sour cream, buckwheat (150 g) and herbs.
2. The chopped onion must be simmered in olive oil, the tomatoes must be baked in the oven for 15 minutes.
3. Remove the skins from the tomatoes, grind them together with the onions in a blender, and dilute the mixture with chicken broth.
4. Into the resulting mass you need to add separately boiled buckwheat and pieces of stewed pepper.
5. It is better to serve the dish with a spoonful of sour cream and fresh herbs.

Buckwheat soup with chicken:

1. Prepare in advance an onion, 3 tomatoes, a chicken breast, 100 g of buckwheat, herbs, and sweet peppers.
2. Sauté the diced onion for a couple of minutes.
3. Peel the tomatoes by pouring boiling water over them, then mash the pulp with a fork and transfer the mixture to the onions in a frying pan. Simmer the ingredients for 7 minutes, stirring with a spoon.
4. Boil the meat in a liter of water. Add another glass of water to the resulting broth and boil the buckwheat in this liquid.
5. Cut the chicken and add it to the soup along with the roast.
6. Lastly, add finely chopped pepper and herbs to the dish according to Elena Malysheva’s recipe.

Chicken with pineapples:

1. Take 2 chicken breasts, a can of pineapple, soy sauce, spices.
2. Boil the meat, do not drain the broth - you will need it.
3. Cut the pineapples into cubes.
4. Mix chicken with 2 tbsp. l. soy sauce and pepper.
5. Place the marinated fillet in a mold, pour in the broth and cook in the oven for half an hour at 180 degrees.
6. Pour 2 tbsp into the pan. l. broth and pineapple juice from a can. Boil the liquid, then add 1 tbsp. l. starch and mix thoroughly. Finally add the pineapple pieces.
7. Eat chicken with pineapple sauce 1-2 times a week during Elena Malysheva’s diet.

Malysheva’s diet is an effective weight loss technique that creates minimal stress on the body and, unlike most mono-diets, helps improve well-being, optimize weight and improve the health of the body as a whole.

Currently, it is difficult to meet a person who does not know the “Health” program and its presenter, Elena Vasilievna Malysheva. A cardiologist by training, Doctor of Medical Sciences, therapist and teacher, she is the author of more than fifty scientific publications and the developer of an original weight loss system, which allows not only to get rid of extra pounds, but also to avoid the appearance of hypertension, stroke, and heart attack. The principle of the technique is based on a low-calorie diet (up to 1200 kcal/day) and regular exercise.

Elena Malysheva’s diet promotes gradual weight loss, no more than 0.5 kg per day, since a sharp decrease in body weight leads to a deficiency of nutrients in the body, which causes a slowdown in metabolism. As a result, instead of the cherished number on the scales, the indicator, at best, remains unchanged, at worst, it becomes even greater. This is due to the fact that the body, for the purpose of self-preservation, begins to store fat “in reserve” in case of “hard times”. This is why the process of losing weight requires time, patience and effort.

Elena Vasilievna demonstrated the results of her own method of losing weight at home using her own example. At the same time, the high effectiveness of this technique is proven by numerous reviews and photos of people losing weight presented on the Internet.

Currently, along with Malysheva’s nutritional system, the best diets in terms of effectiveness are very popular: kefir-cucumber and Dukan nutritional system.

Fundamental rules of Malysheva

The duration of Elena Vasilyevna’s technique depends on the amount of excess kilograms. If you need to lose a little weight, Malysheva’s low-calorie express diet has been developed, which allows you to lose 5 kg in 10 days. However, if the “excess” weight reaches 25 kg, you should go through a full weight loss cycle, lasting 2-3 months.

Let's lose weight with Elena Malysheva correctly and completely free of charge!

Let's consider the fundamental principles of the diet, the observance of which will not only achieve the desired result, but also stabilize it.

1. Avoid fasting. In case of lack of nutrition, the autonomic nervous system creates a so-called accumulative dominant in order to slow down all ongoing processes, as a result, the body begins to make reserves, creating a “fat depot” even from non-calorie meager food intake. As a result, weight loss stops, which calls into question the feasibility of the effort expended.
   To avoid the appearance of “hunger stress”, it is better to design the menu in such a way as to ensure a uniform supply of food to the body in small portions (up to 200 mg) - every 3 hours, five times a day.
   This will allow you to maintain a high metabolic rate for enhanced fat burning.
2. Count calories. When following Malysheva’s weight loss system, special attention should be paid to the quality, quantity and energy potential of products. They should be natural, low-calorie, without preservatives and dyes, and the dishes should be low in table salt, vegetable and animal fats. In addition, this technique excludes the consumption of baked goods, pure sugar, alcoholic beverages, and starch-containing ingredients.
   To saturate the body and simultaneously lose weight, the optimal norm of consumed kilocalories per day for a person with a sedentary lifestyle is 1200.
   Currently, it is possible to determine the kcal content not only in a specific product, but also in the finished dish as a whole. To do this, just use an online calculator, with which you can calculate the calorie content of your daily diet.
3. Chew food thoroughly. Compliance with this principle will not only ease the work of the stomach, but also avoid overeating. This is due to the fact that when food is slowly crushed, an abundant release of saliva occurs in the oral cavity, which contains many enzymes necessary to break down food and satisfy the feeling of hunger. That is why, due to the rapid “swallowing” of dishes, the feeling of fullness appears only after overeating, which is absolutely unacceptable, especially during the period of weight loss.
   Based on the recommendations of Dr. Malysheva, you need to chew food at least 18 times.
4. Drink plenty of fluids. “More important than food,” says Elena Vasilievna’s official website. That is why the fundamental rule of her technique is the daily consumption of eight to ten glasses of purified liquid, which plays a primary role in the process of losing excess weight.
   In most cases, a person mistakes the feeling of hunger for a feeling of thirst, and as a result, a false “urge” begins to eat, which entails uncontrolled weight gain. To avoid the occurrence of “false” signs, it is recommended to drink liquid upon waking - on an empty stomach, 30 minutes before each meal and 1.5 hours after a meal.
   In addition, it is important to drink one cup of unsweetened green tea during the day (for example, 1.5 hours before lunch). According to studies, this drink helps improve metabolism, cleanse the body of toxins, and normalize blood glucose levels, which helps reduce appetite.
5. Reduce the amount of quickly broken down carbohydrates in your diet; it is better to replace them with whole grain products and healthy cereal porridges.
6. Eliminate sugar, salt, fat from the menu. When choosing dairy products, it is recommended to buy low-fat products.
7. You should eat proteins (lean meats, boiled eggs) for lunch, since in order to assimilate them, the body spends much more energy than on the breakdown of fats and carbohydrates.
   Adding protein will help avoid muscle wasting. And given the fact that it has a fat-burning effect, Elena Vasilievna developed a special weight loss method called “Malysheva’s protein-carbohydrate diet.”
8. Positive thinking. The doctor and TV presenter, part-time, is sure that the psychological factor plays a decisive role in the process of losing weight, since it is this factor that correctly adjusts the body to eat food, feel good, and burn fat. Therefore, during a meal, you need to mentally repeat: “I am feeding you. Eat for your health"
9. Arrange fasting days every week (for example, watermelon diet, rice diet). A sharp decrease in caloric intake over a short period of time stimulates the process of weight loss.

By following the above basic principles of Elena Malysheva’s weight loss method, you will soon see the result of the efforts expended. Already in the first two weeks, weight loss will be 5-10 kg, but in the future, the process of losing body weight will slow down a little.

Regular physical activity (water aerobics, fitness, brisk walking, running) during a diet significantly increases the effectiveness of the technique and accelerates weight loss several times.

Malysheva’s diet, like any other weight loss method, has pros and cons.

Its main advantage is its high efficiency, which is evidenced by numerous reports of people losing weight. The second undeniable advantage of the diet is the availability of food. As a rule, losing weight using this scheme does not require the purchase of expensive medications. To lose weight, it is enough to include healthy low-calorie foods in your daily menu, which are recommended by a gastroenterologist.

And, perhaps, the most important advantage of this technique is the fact that Dr. Malysheva’s diet can significantly improve the functional state of the gastrointestinal tract.

During the process of losing weight, the following changes occur in the body:

• activation of metabolism;
• normalization of appetite;
• improvement of well-being;
• strengthening hair and nails;
• improvement of complexion;
• accelerating the removal of toxins from the body.

Today, Malysheva’s diet is an excellent alternative to separate meals. However, among those losing weight, you can find not only positive, but also negative reviews. The main disadvantage of this technique is its long duration.

Elena Malysheva's weight loss program is designed for strict adherence to a dietary diet for up to 3 months, since long-term consumption of low-calorie foods allows you to get a more lasting result than following a three-, seven- or ten-day express diet. However, due to the monotonous menu, not everyone can practice this technique for a long time. That is why the TV presenter has developed various variations of the diet, which differ in duration and diet.

Dr. Malysheva’s weight loss method is a balanced nutrition program; her daily diet consists of foods that have a low glycemic index. Before practicing this system, it is important to carefully study the list of acceptable and prohibited ingredients.

Products for consumption without restrictions:

• cucumbers;
• greenery;
• cabbage (all types);
• zucchini;
• tomatoes;
• eggplant;
• carrot;
• beet;
• green beans;
• mushrooms;
• radish;
• green peas (fresh).

Vegetables can be consumed boiled, baked or raw. However, the use of fat during their heat treatment is strictly prohibited.

List of products allowed for moderate consumption:

• lean poultry (preferably for lunch);
• seafood (no more than 3 times a week);
• potatoes (baked);
• low-fat fermented milk products;
• olive oil (1 tsp per day);
• mature grains of legumes (beans, lentils, peas);
• side dishes and cereals from whole grains (200 g per day);
• fruits (except banana);
• bakery products made from wholemeal flour;
• eggs (3 pieces per week);
• nuts;
• honey (2 tsp per day).

An important condition of Malysheva’s diet is drinking 2 liters of clean water per day.

List of prohibited foods:

• butter;
• fat sour cream (over 10%);
• salo;
• mayonnaise;
• margarine;
• ketchup;
• sauces;
• cheeses with fat content more than 30%;
• sausages and smoked products;
• poultry skin;
• offal;
• canned food;
• fatty meats;
• peanut;
• preserves, jams;
• sugar, salt;
• sunflower seeds;
• alcoholic drinks;
• candies, chocolate, cakes;
• baked goods;
• ice cream;
• sweet carbonated drinks;
• vegetables and fruits with a high glycemic index (grapes, peaches, melon, banana);
• store-bought juices.

In the process of following a diet, all products must be steamed (for example, in a double boiler, multicooker), baked in an oven or microwave oven, or boiled on a hob.

If you don’t have time to prepare dietary dishes, today a ready-made set of weight loss products according to Dr. Malysheva’s scheme is on sale.

Each Internet user can check on the TV presenter’s official website how much this kit costs, as well as order it. As a rule, such a set contains 4 packages of different colors, which contain ready-made food for one day. The use of these low-calorie products allows you to achieve systematic weight loss.

Power scheme

Malysheva’s diet for 10 days involves drinking plenty of fluids and eating five times a day in small portions strictly according to the clock:

• 8:00 – breakfast;
• 10:00 – second breakfast;
• 12:00–13:00 – lunch;
• 16:00 – afternoon snack;
• 19:00 – dinner (no later than 3 hours before bedtime).

Eating food at the same time promotes the development of chemical reactions, as a result, the body gets used to the constant supply of food and does not force a person to eat for future use, putting “reserves” under the skin.

Malysheva’s 10-day diet: menu for every day

Day No. 1

• breakfast – carrot salad 80 g, buckwheat porridge 200 g, hard-boiled egg 1 pc;
• second breakfast – prunes (3 pieces each), cottage cheese casserole 150 g, herbal tea, sour cream 10% 1 tbsp;
• lunch - beef 120 g, rosehip decoction 150 ml, boiled cauliflower 180 g;
• afternoon snack – pear 1 piece;
• dinner – 1 baked apple, stewed vegetables (zucchini, cabbage) – 200 g;

Day No. 2

• breakfast - milk 0.5% - 1 glass, fresh frozen berries - 30 g, oatmeal - 200 g;
• second breakfast – bran bread – 3 pieces, beet salad with prunes – 180 g;
• lunch – boiled chicken fillet 70 g, pilaf with vegetables 150 g, tomato 1 pc, olive oil 1 tsp;
• afternoon snack – low-fat yogurt – 200 ml, apple – 1 piece;
• dinner – boiled green beans 180 g, cod fillet 120 g;

Day No. 3

• breakfast – carrot-apple salad 150 g, steamed omelette from one yolk, two whites;
• second breakfast – grapefruit – 1 piece;
• lunch – boiled hake fillet 100 g, stewed cabbage with carrots 150 g;
• afternoon snack – yogurt – 150 ml, cottage cheese 2% – 100 g;
• dinner - cottage cheese casserole with dried apricots 150 g, sour cream 10% - 1 tbsp;
• at night – kefir 1% – 1 glass.

Day No. 4

• breakfast – rye bread – 2 pieces, green peas – 80 g, boiled beef 100 g;
• second breakfast – apple – 1 piece;
• lunch – boiled chicken fillet – 120 g, vegetable soup with green beans – 200 g;
• afternoon snack – salad of cabbage, herbs, tomatoes – 150 g, 1 tsp. olive oil;
• dinner – stewed cabbage, pepper – 150 g, nuts – 2 pcs, bran bread – 1 pc;

Day No. 5

• breakfast – dried fruits 30 g, oatmeal with milk – 150 g;
• second breakfast - soufflé of boiled zucchini and eggplant - 200 g;
• lunch – stewed vegetables – 180 g, boiled pollock fillet – 100 g;
• afternoon snack – low-fat cottage cheese – 150 g;
• dinner – boiled shrimp 120 g, baked tomato – 1 piece;
• at night – kefir 1% – 1 glass;

Day No. 6

• breakfast – cheese 30 g; stewed cabbage – 150 g, hard-boiled egg – 1 pc;
• second breakfast – sauerkraut – 100 g, mashed potatoes – 150 g;
• lunch – pilaf with vegetables 200 g, bran bread – 2 pcs;
• afternoon snack – pea soup 150 g;
• dinner – cottage cheese 2% – 100 g;
• at night – low-fat kefir – 1 glass;

Day No. 7

• breakfast – stewed carrots 50 g, greens, pearl barley porridge 200 g;
• second breakfast – low-fat cheese 30 g, 2 rye bread;
• lunch – boiled chicken fillet – 120 g, buckwheat porridge – 150 g, radish 50 g;
• afternoon snack – – 1 pc.;
• dinner – cottage cheese 50 g, baked cauliflower – 200 g;
• at night – kefir 0% – 1 glass.

Day No. 8

• breakfast – oatmeal 200 g, walnuts – 2 pcs, raisins – 30 g;
• second breakfast – 1 orange;
• lunch – boiled lean beef – 70 g, carrot and apple salad – 150 g, rye bread – 2 pcs;
• afternoon snack – low-fat yogurt – 125 g;
• dinner – boiled green beans 150 g, steamed hake fillet – 150 g;
• at night – kefir 1% – 1 glass.

Day No. 9

• breakfast – pumpkin porridge – 200 g, hard-boiled egg – 1 pc, prunes – 5 pcs;
• second breakfast – pear – 1 piece;
• lunch – boiled turkey fillet – 150 g, beet and nut salad, dressed with lemon juice – 100 g;
• afternoon snack – cottage cheese casserole – 150 g;
• dinner - salad of onions, herbs, cranberries, tomatoes, sweet peppers - 100 g, bran bread - 2 pcs., grapefruit - 1 pc;
• at night – low-fat kefir – 1 glass.

Day No. 10

• breakfast – corn flakes 200 g, dried fruits – 30 g, honey – 1 tsp, baked apple – 1 piece;
• second breakfast – fermented baked milk – 150 ml, rye bread – 2 pcs;
• lunch – steamed beef cutlet – 1 pc., rye bread – 1 pc., vegetarian borscht – 200 g;
• afternoon snack – tomato juice – 150 ml, dried apricots, prunes (3 pcs each);
• dinner – boiled green beans – 80 g, baked salmon 120 g;
• at night – kefir 1% – 1 glass.

While following the diet, it is important to drink 10 glasses of water throughout the day. The liquid will cleanse the body of harmful substances and replenish the water-salt balance.

Following a diet will help you lose 5 kilograms in 10 days, so Malysheva’s diet promotes gradual weight loss as safely as possible for the body.

In addition to the permitted products listed above, you can find recipes online for dishes that can be consumed during Elena Vasilyevna’s express diet.

If you make changes to your diet, it is important not to exceed the prescribed amount of calories per day (1200 kcal/day). Otherwise, the ten-day diet will not bring the desired result.

Depending on the duration, the list of acceptable and prohibited ingredients, Elena Malysheva’s author’s weight loss system comes in the following types:

• protein-carbohydrate, protein;
• rice;
• salt-free;
• glass "energy".

Let's take a closer look at the main features and power supply system of each of them.

According to Malysheva, this program for losing excess weight is the most effective and safe, since it has a balanced diet that ensures a daily supply of nutrients to the body. As a result, a person does not feel hungry, thanks to this, losing extra pounds occurs as painlessly as possible.

Enriched with organic substances of carbonyl and hydroxyl groups, Malysheva’s protein diet is based on alternating protein and carbohydrate days (1-1, 5-2, 3-1), which promotes accelerated fat burning and loss of up to 6 kg within 10 days.

However, despite the high effectiveness of the technique, this diet has a stressful effect on the body, which is why the TV presenter recommends using it only in emergency cases.

The maximum duration of a protein-carbohydrate diet is 10 days, but depending on excess body weight, it can be reduced to 5-7 days. During the period of its observance, it is important to exclude seasonings, sauces, and spices from the diet.

Meal plan for a protein day according to the Malysheva diet

• on an empty stomach (30 minutes before meals) – warm water – 1 glass;
• breakfast – salad of green vegetables and herbs 200g, boiled egg – 1 piece;
• lunch – steamed fish – 180 g, cucumber – 1 piece;
• afternoon snack – kefir 0% – 1 glass;
• dinner – steamed chicken fillet – 350 g;
• at night – low-fat fermented baked milk – 150 g.

During a carbohydrate day, you should limit yourself to eating only the “Brush” salad. The number of doses should not exceed 8 times/day.

The “Brush” salad from Elena Malysheva is designed to cleanse the digestive system of toxins and waste that accumulated during the period of obesity. The salad includes 0.5 kg of fresh beets, carrots, cabbage. Raw vegetables should be peeled, chopped, mixed, then squeezed thoroughly and seasoned with lemon juice.

According to the doctor’s conclusion, strict alternation of protein-carbohydrate days promotes accelerated weight loss and rapid achievement of the desired result.

In addition to this nutrition system, the TV presenter patented another proprietary weight loss method called the protein diet from Elena Malysheva. Its essence lies in saturating the body with organic substances of animal and plant origin, which, when supplied in large quantities, promote accelerated fat burning, which is especially important for rapid weight loss.

Malysheva’s protein diet for 5 days allows you to lose weight up to 5-6 kg.

The second most popular method of losing excess weight from Elena Vasilyevna is based on the daily consumption of 150-300 g of boiled brown rice for 1-2 weeks.

In the process of choosing the main product of the diet, it is important to give preference to unpolished cereals with long narrow grains, which, compared to other varieties, contain several times higher amounts of nutrients. Namely, vitamins B, E, magnesium, phosphorus, protein, fiber, folic acid, selenium, zinc, potassium.

The rice diet from Elena Malysheva allows you to normalize metabolic processes in the body, the functioning of the gastrointestinal tract, removes food waste, reduces levels, improves blood circulation, skin condition, increases the elasticity of the heart muscle, and prevents constipation. However, the benefits of the product and the effectiveness of the technique directly depend on the correct preparation of the cereal.

First of all, the rice must be soaked overnight; after 5-9 hours, it is recommended to rinse it and fill it with warm water, in a ratio of 1 part cereal to 3 glasses of liquid, then put it on fire. Taking into account Malysheva’s recipes, there is no need to cook the cereal completely, since this weight loss technique is based on the consumption of hard, undercooked brown grains, which have a maximum cleansing effect on the human body.

According to the doctor of medical sciences and part-time TV presenter, after achieving the result, to stabilize the weight, you should arrange fasting rice days once every 4 days, during which you should eat 150 g of boiled cereal every 2 hours from 08.00 to 18.00, and in the intervals between with meals drink water, green tea 200 ml.

Considering the fact that unpolished cereal promotes intensive removal of potassium from the body, in the process of losing weight you should take minerals that will help compensate for the deficiency of macro and microelements.

Let's consider the “rice” menu for the week from Dr. Malysheva.

Day No. 1

• breakfast – apple – 1 piece, 100 g portion of boiled rice, seasoned with lemon juice;
• lunch - boiled rice 100 g, vegetable broth 100 g, salad of carrots, cabbage, apple 150 g, with the addition of 1 tsp. olive oil;
• dinner – green beans 80g, boiled rice with raisins 100g.

Day No. 2

• breakfast – orange – 1 piece, pumpkin porridge with rice – 200 g;
• lunch – boiled rice 100 g, vegetarian soup 250 g;
• dinner - salad of kiwi, grapefruit, sweetie or a slice of watermelon - 200 g, boiled rice 150 g.

Day No. 3

• breakfast – pear – 1 pc., boiled rice 100 g, sprinkled with lemon juice;
• lunch – vegetable puree soup 200 g, salad of tomatoes, sweet peppers and herbs 150 g, boiled rice 100 g;
• dinner – avocado 20 g, steamed carrots 40 g, boiled rice 100 g.

Day No. 4

• breakfast – boiled rice 100 g, a slice of watermelon 100 g;
• lunch – pear, apple, quince salad – 150 g, boiled rice 100 g, vegetable soup 200 g;
• dinner - steamed 70 g, boiled rice 100 g.

Day No. 5

• breakfast – boiled rice 100 g, grapefruit – 1 piece;
• lunch – cabbage and carrot salad 150 g, oatmeal 100 g, boiled rice 100 g;
• dinner - a mix of lettuce, radish, avocado, sweet pepper 150 g, boiled rice 100 g.

Day No. 6

• breakfast – apple – 1 piece, boiled rice with lemon juice 100 g;
• lunch – boiled rice 100 g, mushroom puree soup 180 g, greens, cucumber – 1 piece;
• dinner – salad of walnuts, boiled rice, green onions, spinach, avocado – 200 g.

Day No. 7

• breakfast – nuts – 2 pcs., dried apricots – 5 pcs., boiled rice 100 g;
• lunch – vegetable broth 100 g, stewed cabbage 100 g, boiled rice 100 g, green onions;
• dinner – boiled rice with the addition of quince, apple, pear, dates, dried apricots, prunes – 150 g.

The rice diet from Malysheva allows you to lose -3-6 kg in a week, 10 kg in 10 days, 12 kg in 14 days. At the same time, the effectiveness of the technique depends on the correct preparation of the cereal and the dose of the meal, which should be observed with maximum accuracy.

In addition to the above ingredients, Malysheva’s diet allows the consumption of the following foods for a week: vegetables, herbs, millet porridge, raisins, peas, beans, lentils, walnuts, fruits, except bananas.

To avoid regaining lost pounds, exiting the rice diet should be gradual.

On the fourth day after completing the cereal weight loss cycle, it is allowed to include in the diet: a glass of low-fat kefir, 200 g gray pasta, 2 pieces of wholemeal bread. On the seventh, introduce familiar foods, especially those rich in protein. At the same time, it is worth limiting the consumption of baked goods, alcoholic beverages and eliminating spicy, fatty, high-calorie foods.

High employment, long working hours, frequent business trips, stress, traffic jams, and fatigue contribute to a catastrophic lack of time. As a result, after a working day, there is neither strength nor desire left to prepare low-calorie food for weight loss. Taking into account the fast pace of life, the TV presenter has developed a special energy diet. This nutritional system, unlike mixtures and freeze-dried powders, is a frozen meal.

Let's take a closer look at what is included in the diet.

Malysheva’s ready-made diet is a set of multi-colored boxes with dietary products for 28 days. At the same time, each dish included in the package is sealed in a plastic container and has instructions for use.

Malysheva’s diet for a month involves four daily meals (breakfast, lunch, afternoon snack, dinner) from a set. Depending on the processing, before use, the ingredients only need to be defrosted, poured with water, low-fat kefir or low-fat milk.

A set of products for a day contains about 800 kcal, while the diet can include: unsweetened green tea, watermelon, orange, apple, greens, radishes, lettuce, cucumbers, in unlimited quantities.

In the process of losing weight, you should remember that, according to the TV presenter, the value of water is much higher than food. That is why her author’s method is often secretly called Malysheva’s 10-glass diet, since the required volume of liquid to drink per day (2.5 liters) for someone losing weight is equal to ten mugs with a capacity of 250 g.

Elena Vasilyevna’s “diet” boxes include turkey, chicken fillet, rice, oatmeal, potatoes, carrots, onions, fish, eggs, milk, broccoli.

Malysheva’s energy diet for a month allows you to lose up to 15 kg of excess weight.

Nowadays, buying a set of ready-made meals is not difficult. To do this, you need to select the appropriate section in the menu of the site of the same name, and then make a payment. At the same time, the price of this kit often justifies the investment.

Also, on the doctor’s website, there is a design book, which is an indispensable tool for correctly compiling a daily menu for losing weight. In addition, anyone can apply to participate in Elena Malysheva’s author’s project, “Drop the Extra Thing.” As a rule, people who have passed the qualifying competition for a TV show, under the supervision of experienced specialists, begin the competent process of losing weight.

Thus, in order to eliminate the possibility of purchasing counterfeits, it is better to buy Malysheva’s products on the doctor’s official website, where the kits are accompanied by product quality certificates.

The main rule for effective weight loss is the correct attitude towards salt, since it is the salt that promotes water retention in the body, which leads to rapid weight gain.

Currently, Elena Malysheva has developed a salt-free diet for weight loss. She excludes this powder in its pure form from the daily diet, as well as products produced by the pickling method (salted tomatoes, cucumbers, herring) and cheeses, sausages, canned food, which contain sodium chloride in large quantities. Instead of a white crystalline substance, the TV presenter recommends using herbs. It is extremely rare to add salt to ready-made dishes, and it is strictly forbidden to salt them during the cooking process.

Sample diet menu:

• breakfast – low-fat natural yogurt – 1 glass, salt-free oatmeal – 200 g;
• lunch – fish or poultry fillet – 150 g, boiled egg – 1 piece;
• dinner – vegetable salad – 200 g, low-fat kefir – 1 glass;
• snacks – apple, grapefruit, tangerines, no more than 1 piece at a time.

In the process of exiting the salt-free method, the TV presenter recommends introducing prohibited foods into the diet gradually, while it is important not to exceed the permissible amount of kilocalories consumed per day. You can calculate this indicator using an online calculator available on the Internet.

Most people who suffer from diabetes are overweight. Considering the fact that this disease requires constant adherence to a special diet, losing extra pounds on your own can be extremely difficult.

One of the most effective weight loss programs for diabetes is the method of Dr. Malysheva. This nutritional system, thanks to the selection of foods with a low glycemic index, allows you not only to get rid of extra pounds, but also to significantly reduce the load on the pancreas, as well as stabilize the optimal balance of blood sugar.

The essence of Malysheva’s diet is to follow simple principles.

1. Complete exclusion from the daily diet of confectionery products, sweet drinks, fatty fermented milk products, and semi-finished products.
2. To maintain optimal blood sugar balance, it is recommended to increase your consumption of fresh greens and unsweetened fruits. In addition, it is important for diabetics to include fresh vegetable salads prepared with their own hands in their daily menu.
3. Eating should occur at regular intervals. However, when consuming non-prohibited foods, it is important to take into account their carbohydrate content. For this purpose, a special indicator is used, the so-called “bread unit” (XU). This coefficient is equal to 12 g of carbohydrates.

Malysheva’s diet for type 2 diabetes involves the use of tables that indicate the glycemic index of various foods. Thanks to the availability of these reports in the pharmacy, you can use a calculator to calculate the carbohydrate saturation of the finished dish.

Product classification

1. Slow carbohydrates. This category includes porridges made from cereals. Eating such foods helps to gradually increase insulin levels in the blood.
2. Fast carbohydrates. Among the most popular products of this type is dark chocolate. Fast carbohydrates can be used when there is a need to rapidly increase insulin levels in the blood.

Malysheva’s diet for type 2 diabetes allows you to eat fresh fruit or a small sandwich as a “snack”.

Considering the fast pace of life, following the nutrition plan proposed by Elena Malysheva is often quite difficult. That is why fasting days, designed to cleanse the body of toxins and remove excess fluid from tissues, which promotes weight loss, can be an excellent alternative to such a weight loss program.

Currently, for fasting days, Elena Vasilievna has developed 3 different diets. Let us consider in more detail the composition of the diet and the features of the use of each of them.

Diets for fasting days

1. Protein. The minimum duration of this technique is 5 days, the maximum is 3 months. The basis of this diet consists of foods containing large amounts of protein. The energy that the body expends on processing protein foods is disproportionate to the number of kilocalories that come from food. For this reason, intense burning of body fat occurs. Strict adherence to this diet guarantees daily weight loss of about 600-800 g. The main sources of protein are cottage cheese, chicken meat, boiled fish fillet, eggs, nuts, beans, peas, buckwheat.
2. Vegetable. This diet is based on the consumption, during the day, of foods high in coarse fiber. These include: carrots, beets, cabbage, celery. This diet allows you to lose up to 1 kg per day. In addition, regular vegetable fasting days help restore proper microflora in the large intestine.
3. Grapefruit can significantly reduce appetite, as well as remove excess fluid from the body. At the same time, daily weight loss often does not exceed 0.8 kg. A fasting day on, due to possible liver dysfunction, is contraindicated for people who systematically take statins. Otherwise, it can lead to a deterioration in the condition of the person losing weight.

Regular fasting days allow you to both lose weight and normalize metabolic processes in the body. Therefore, these diets are recommended for use by almost every person.

Basic rules for fasting days

1. Maintain equal periods of time between meals (2-3 hours).
2. During the heat treatment of products, it is strictly forbidden to add salt and oil.
3. Frequent and fractional meals in 100-gram portions (up to 9 times/day).
4. To achieve lasting results, daily exercise is recommended. At the same time, thanks to the complex effect on the body, the lymphatic and circulatory systems are activated, and as a result, intensive burning of adipose tissue occurs.
5. Exclude canned foods, seasonings, spices, coffee, as well as confectionery and bakery products from your diet.
6. The volume of water you drink, in addition to tea and juice, should be at least 2 liters. in a day.
7. When consuming fermented milk products, it is important to monitor their fat content, which should not exceed 2%.

Bottom line

Thus, the author’s weight loss system developed by a doctor of medical sciences and host of the “Health” program does not require colossal energy expenditure by the body to burn fat, which is especially important for maintaining health and improving the well-being of those losing weight.

In the process of losing excess weight, you should give up fatty, spicy, sweet foods and pickles, and also control the number of calories consumed per day (up to 1200 kcal/day).

Which method of Elena Vasilievna to choose depends on the individual characteristics of the body, the amount of extra pounds and the required time frame for losing weight.

For example, Malysheva’s express diet for 3 days will help “eliminate” 1-2 kg. If you need to lose 8-10 kg, you need to use the salt-free rice method, designed for two weeks. If excess weight exceeds 10 kg, a carbohydrate-protein or protein diet from Elena Malysheva, lasting from 10 to 30 days, will help solve the current problem.

A real salvation for business people with a high workload will be Malysheva’s ready-made diet in boxes, which allows you to lose weight both at home and at work, without requiring enormous time and labor costs for preparing dietary dishes.

Izvozchikova Nina Vladislavovna

Speciality: infectious disease specialist, gastroenterologist, pulmonologist.

Total experience: 35 years .

Education:1975-1982, 1MMI, san-gig, highest qualification, infectious disease doctor.

Science degree: doctor of the highest category, candidate of medical sciences.

Elena Malysheva’s diet, which is a set of ready-made foods specially balanced for weight loss, really helps you lose minus 20 kg. 4 meals daily (breakfast, lunch, dessert, dinner). Without suffering and hunger, you will eat deliciously and lose weight.

Elena Malysheva's diet menu

The set of products for Malysheva’s diet is very simple. You don't have to go shopping for any special outlandish or expensive products. These are the simplest food products that are affordable to everyone, including price.

Malysheva’s diet can be followed for any period of time: 10 days, 30 days, several months - it all depends on the desire and willpower of the person losing weight, as well as on how many kilograms he needs to lose.

Elena Malysheva's weight loss diet is based on five meals a day, with small portions. This is the easiest way to lose weight.

Diet meals 5 times a day

Calorie content of the daily diet: 1175 kcal.

Elena Malysheva's diet menu

Breakfast (8.00)- oatmeal (more about oatmeal), which needs to be poured with boiling water and allowed to brew a little. There is no need to cook it, because porridge prepared in this way will retain the maximum amount of vitamins. Oatmeal eaten in the morning has a positive effect not only on the functioning of the gastrointestinal tract, but also on the functioning of the entire body in general. It gives energy, relieves the body from drowsiness, and also prevents the feeling of hunger from developing. In addition to oatmeal, you can eat zero-fat yogurt or drink sour milk for breakfast.

Second breakfast (11.00)– 2 apples or 2 tangerines (these fruits can be replaced with others), for example, eat 1 orange or some strawberries.

Lunch (13.00)– you can eat meat, fish or eggs, that is, lunch should be protein. Such a lunch will deprive you of hunger for a long time, despite the fact that it is low in calories. Choose lean meat and fish; when cooking, try not to use oil; it is better if you cook meat or fish in the oven rather than fry it in a frying pan. Avoid more spices; a small amount of salt will be enough.

Afternoon tea (16.00)- the same as for second breakfast.

Dinner (strictly until 19.00)– boiled egg, vegetable salads, low-fat kefir.

Below is a table of caloric content of foods included in Malysheva’s diet for one day.

Eating	The product's name	Energy value, Kcal
	Oatmeal with water (200g)
Second breakfast
	Boiled chicken (200g)
	2 tangerines
	1 egg and low-fat kefir (200g)

Based on the table, it becomes clear to us why a person begins to lose weight: the calorie content of the diet is about 1200 Kcal. Significant results will be noticeable within the first month, and this despite the fact that there will be no feeling of hunger.

To lose weight, you must burn significantly more calories than you consume!

Basal Metabolic Rate (BMR) is a measure of how many calories your body burns per day at complete rest. That is, if, according to the test results, your BMR = 2000 Kcal, then to start losing weight, you need to consume calories per day significantly less than this value. If you consume the same amount or more, you will maintain weight or gain weight accordingly.

Malysheva's diet rules that must be followed

Some rules have already been announced a little higher, for example, regarding cooking. There are several more principles of nutrition, following which you can lose weight without harm to the body. Elena Vasilievna Malysheva believes that under no circumstances should you go hungry. The body will experience stress and discomfort, you may also experience weakened immunity, drowsiness, and apathy. Therefore, it is very important not to feel hungry, but at the same time pay attention to what foods will fill your stomach. Portions should be small, try to strictly adhere to 5 meals. This is where the secret to losing weight lies. Even if you're at work, it won't take you long to eat one apple for your second breakfast.

Subsequently, Elena Malysheva developed a full-fledged weight loss complex, which she sells throughout Russia. On Malysheva’s official website you can buy a nutrition set for the entire weight loss period. It costs from 13,700 rubles. See more details on her official website.

Losing weight with Elena Malysheva is easy

Below we will give a few more rules regarding what foods are not recommended to eat. Try not to consume rice, potatoes, beets, carrots, flour products, any alcoholic beverages, sweets, animal and vegetable fats. Since this diet is long-term, you can occasionally allow yourself to deviate from it. It is clear that denying yourself sweets or not eating potatoes all your life is too difficult. So sometimes you can eat what you want. But let it be small portions, and if possible healthy food.

People who lead a more active lifestyle and play sports may need more calories per day. Therefore, such people must regulate their diet themselves, adjusting it in one direction or another, so as not to lead the body to exhaustion through a combination of poor nutrition and increased sports activity. Take vitamins and minerals, drink a lot of water, try to smile more, spend more time in the fresh air - and you will notice an extraordinary lightness that will appear in your body, and all this will help you lose weight quickly and for a long time.

Below are the principles of losing weight by Elena Malysheva

Elena Malysheva is not only a popular TV presenter, but also one of the most famous and popular nutritionists. She has developed many popular diets, which we will outline in detail with a detailed daily menu. Let's look at the main ones.

Elena Malysheva's diet rules

Following Elena Malysheva’s diet allows you to form healthy eating habits. Elena Malysheva's diet is a system of healthy eating with reduced calories.

Before starting a diet, consult your doctor.

Elena Malysheva’s diet for losing weight at home will be more effective if you follow the following rules:

You can’t starve, otherwise the body, feeling hungry, will make reserves and the weight will “freeze”, and you will feel bad. Just eat food in small portions (volume = 1 glass), but often.

Count your calories. The optimal daily calorie content is 1200 kcal, and sometimes 800 kcal.

Chew your food thoroughly (at least eighteen times). Then you will enjoy the taste of food and avoid overeating, significantly easing the work of your stomach.

Drink more pure water (at least ten glasses a day), because it is low in calories, fills the stomach, fights hunger, improves metabolism, removes toxins and waste, and normalizes intestinal function. Moreover, you should drink a glass of water on an empty stomach immediately after waking up.

We reduce the amount of carbohydrates in the diet: we do not eat baked goods or sweets, instead we consume plant fiber, cereals, whole grains (once a day).

We do not eat foods containing visible fat (for example, butter) - we consume low-fat dairy products.

We do not consume sugar and salt.

For lunch we need to eat protein foods: for example, boiled lean meat, this will allow us to avoid muscle dystrophy.

Regularly engage in moderate physical activity that will not overload your cardiovascular system.

For him: do water aerobics and race walking.

Do fasting days every week to stimulate the weight loss process.

Recommendations for following Elena Malysheva’s diet for weight loss:

There is a list of foods that can be consumed without restrictions:

Allowed drinks:

• Mineral water,
• Diet Coke,
• Coffee,
• Any drinks without added sugar,
• Sweet (no sugar),
• Sweeteners,
• Gelatin,
• Sauces,
• Spices,
• Unsalted vegetable broth,
• Garlic,
• Dry and fresh herbs,
• Horseradish,
• Lemon juice,
• Mustard,
• Vinegar,
• Vegetables: artichoke, eggplant, cabbage, Brussels sprouts, mushrooms, cabbage - broccoli, onion, cucumber, unsalted vegetable juices, tomato, pepper, radish, radish, asparagus, beanstalks.

Every day you need to drink two liters of clean water.

You can drink a glass of unsweetened tea or coffee with any meal.

Food should be taken at regular intervals (for example, every 4 hours - at 8 am, 12 noon, 4 pm, eight pm.

During the 2nd breakfast, instead of fruit, you can eat 150 grams of berries (strawberries, raspberries, blueberries, blackberries), or you can drink a glass of kefir and eat 150 grams of berries.

To more accurately follow your diet, use the food calorie calculator on our website.

Elena Malysheva’s diet for weight loss (two weeks):

The principle of Elena Malysheva’s diet is to reduce the consumption of fatty foods and minimize salt intake. The author also advises eating frequently, in small portions.

First week

First day

2nd breakfast: one apple or one orange,

Lunch: spaghetti, meat balls, tomato paste, salad (greens, cucumber, tomato) – 314.4 kcal,

Afternoon snack: Fruit bar with apricot added – 182.05 kcal,

Dinner: Noodle soup in chicken broth with parsley, salad (greens, cucumber, tomato) - 144.6 kcal,

Total: 808.55 kcal per day.

Second day

Breakfast: Fruit bar with apples, nuts, a glass of tea or coffee – 185.35 kcal,

We have lunch: a piece of chum salmon fillet, steamed rice, salad (greens, cucumber, tomato) – 146.6 kcal,

Dinner: chicken julienne, salad (greens, cucumber, tomato) - 258.25 kcal,

Total: 790.2 kcal.

The third day

2nd breakfast: one apple or one orange,

Lunch: fettuccine with chicken, salad (greens, cucumber, tomato) – 330 kcal,

Dinner: lazy cabbage rolls, vegetable sauce, salad (greens, cucumber, tomato) - 124 kcal,

Total: 806.26 kcal.

Read also: Elena Malysheva told how not to lead yourself to anorexia with this medicine

Fourth day

We have breakfast: muesli with the addition of nuts, seeds, candied fruits, a glass of tea or coffee - 161.65 kcal,

2nd breakfast: one apple or one orange,

Lunch: mushrooms with potatoes and onions, salad (greens, cucumber, tomato) – 275 kcal,

Dinner: green cream soup with broccoli, croutons, salad (greens, cucumber, tomato) – 178.9 kcal,

Total: 806.05 kcal.

Fifth day

We have breakfast: omelet with cabbage - broccoli, a glass of tea or coffee - 166.05 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of chicken fillet, boiled rice, salad (greens, cucumber, tomato) – 218.2 kcal,

Afternoon snack: hazelnuts+almonds+dried fruits - 210 kcal,

Dinner: pumpkin cream soup, salad (greens, cucumber, tomato) - 201.6 kcal,

Total: 795.85 kcal.

Sixth day

2nd breakfast: one apple or one orange,

We have lunch: meat zrazy with mushrooms, boiled buckwheat, salad (greens, cucumber, tomato) - 302 kcal,

Snack: fruit bar with apple, nuts - 185.35 kcal,

Dinner: French-style julienne with mushrooms, salad (greens, cucumber, tomato) – 140.26 kcal,

Total: 799.11 kcal.

Seventh day

Unloading. You can also swap fasting days with the day when you are busiest. We unload on rice or buckwheat. They should be undercooked, without adding salt. On this day, our main task is to remove water from the body and lose weight by one kilogram per day. During the day there can be four meals.

In the morning, add 1 tbsp to your food. vegetable oil.

At each meal we eat 1/2 serving of rice or buckwheat. Then, you can make eight meals.

On this day you need to drink eight glasses of water.

The picture is clickable

Week 2

First day

We have breakfast: cottage cheese puff, a glass of tea or coffee – 338.4 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a portion of buckwheat with mushrooms and onions, salad (greens, cucumber, tomato) - 143.6 kcal,

Afternoon snack: soufflé with lingonberry juice - 209 kcal,

Dinner: stuffed cabbage rolls with pepper, vegetable sauce, salad (greens, cucumber, tomato) - 147 kcal,

Total: 838 kcal.

Second day

We have breakfast: a portion of buckwheat with the addition of an apple, raisins, a glass of tea or coffee – 157 kcal,

2nd breakfast: one apple or one orange,

Lunch: chicken meatballs with rice, white mushroom sauce, salad (greens, cucumber, tomato) - 287 kcal,

Afternoon snack: fruit bar with cranberries – 191.5 kcal,

Dinner: a couple of fish balls with rice, salad (greens, cucumber, tomato) - 172.4 kcal,

Total: 807.9 kcal.

The third day

We have breakfast: a fruit bar with the addition of cherries, cranberries, a glass of milk - 180.95 kcal,

2nd breakfast: one apple or one orange,

Lunch: champignons with potatoes, milk sauce, salad (greens, cucumber, tomato) - 180 kcal,

Afternoon snack: soufflé with blueberry juice - 209 kcal,

Dinner: cream of mushroom soup, salad (greens, cucumber, tomato) – 177.2 kcal,

Total: 747.15 kcal.

Fourth day

We have breakfast: a portion of oatmeal with the addition of strawberries, a glass of tea or coffee - 172.5 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of pollock fillet, a portion of mashed potatoes, salad (greens, cucumber, tomato) – 202.2 kcal,

Afternoon snack: fruit bar with added apple - 191.5 kcal,

Dinner: chicken breast, vegetable sauce, buckwheat, salad (greens, cucumber, tomato) - 233.4 kcal.

Total: 799.6 kcal.

Fifth day

We have breakfast: an omelet with cauliflower, a glass of tea or coffee – 161.1 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a couple of meatballs, red sauce, buckwheat, salad (greens, cucumber, tomato) - 313.4 kcal,

Afternoon snack: kozinaki with added fruit - 212 kcal,

Dinner: a serving of stewed cabbage with mushrooms, salad (greens, cucumber, tomato) - 117 kcal,

Total: 803.5 kcal.

Sixth day

We have breakfast: a portion of rice porridge with the addition of raspberries, pineapple, a glass of milk - 190 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of turkey with Bechamel sauce, side dish: cabbage - broccoli, cauliflower, salad (greens, cucumber, tomato) - 162.2 kcal,

Afternoon snack: kozinaki with the addition of dried apricots – 209 kcal,

Dinner: pilaf with vegetables, salad (greens, cucumber, tomato) – 186 kcal,

Total: 747.2 kcal.

Seventh day

unloading See above for fasting day information.

The picture is clickable

Elena Malysheva's diet for weight maintenance

First week

First day

We have breakfast: a serving of muesli with the addition of nuts, seeds, candied fruits, a glass of tea or coffee - 161.65 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of chicken, salad (greens, cucumber, tomato) - 442.8 kcal,

Afternoon snack: fruit bar with cherries, cranberries – 180.95 kcal,

Dinner: a piece of chum salmon fillet, a portion of steamed Bosto rice, salad (greens, cucumber, tomato) - 219.9 kcal.

Total: 1005.3 kcal.

Second day

We have breakfast: puff pastry with cherry filling, a glass of tea or coffee – 405.1 kcal,

2nd breakfast: one apple or one orange,

Lunch: fish and potato casserole (salmon), salad (greens, cucumber, tomato) - 351 kcal,

Afternoon snack: hazelnuts+raisins+papaya+pineapple – 200 kcal,

Dinner: portion of fish soup, salad (greens, cucumber, tomato) – 50 kcal,

Total: 1006.1 kcal.

The third day

We have breakfast: a serving of muesli, a glass of tea or coffee – 171.31 kcal,

2nd breakfast: one apple or one orange,

Lunch: fettuccine with chicken, salad (greens, cucumber, tomato) - 495 kcal,

Afternoon snack: fruit bar with apricot added - 182.05 kcal,

Dinner: noodle soup in chicken broth with parsley, salad (greens, cucumber, tomato) - 144.6 kcal.

Total: 992.96 kcal.

Fourth day

We have breakfast: a serving of rice porridge with the addition of raspberries, pineapple, a glass of tea or coffee - 190 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a couple of fish balls, a portion of rice, salad (greens, cucumber, tomato) - 258.6 kcal,

Afternoon snack: hazelnuts+almonds+dried fruits – 210 kcal,

Dinner: meat goulash, pasta, salad (greens, cucumber, tomato) – 339 kcal,

Total: 997.6 kcal.

Fifth day

We have breakfast: a portion of oatmeal, a glass of tea or coffee – 167.5 kcal,

2nd breakfast: one apple or one orange,

Lunch: spaghetti, a couple of meat balls, tomato sauce, salad (greens, cucumber, tomato) – 314.4 kcal,

Dinner: chili with meat, salad (greens, cucumber, tomato) – 330.3 kcal,

Total: 997.55 kcal.

Sixth day

We have breakfast: kozinak with dried apricots, a glass of tea or coffee – 209 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a couple of meat zrazas with mushrooms, side dish - buckwheat, salad (greens, cucumber, tomato) - 453 kcal,

Afternoon snack: almonds+raisins+papaya+pineapple – 190.5 kcal,

Dinner: French-style julienne with mushrooms, salad (greens, cucumber, tomato) - 140.26 kcal,

Total: 992.76 kcal.

Seventh day

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Second week

First day

We have breakfast: soufflé with blueberry juice, a glass of tea or coffee – 209 kcal,

2nd breakfast: one apple or one orange,

Lunch: buckwheat with mushrooms and onions, salad (greens, cucumber, tomato) – 365.4 kcal,

Afternoon snack: soufflé with lingonberry juice – 209 kcal,

Dinner: stuffed cabbage rolls with pepper, vegetable sauce, salad (greens, cucumber, tomato) - 220.5 kcal,

Total: 1003.9 kcal.

Second day

We have breakfast: oatmeal with strawberries, a glass of tea or coffee – 172.5 kcal,

2nd breakfast: one apple or one orange,

We have lunch: liver steak, boiled rice, salad (greens, cucumber, tomato) - 384.9 kcal,

Afternoon snack: fruit bar with cranberries – 191.5 kcal,

Dinner: chicken julienne, salad (greens, cucumber, tomato) - 258.25 kcal,

Total: 1007.15 kcal.

The third day

We have breakfast: puff pastry with blackberry filling, a glass of tea or coffee – 405.1 kcal,

2nd breakfast: one apple or one orange,

Lunch: chicken cutlet, mashed potatoes, mushroom sauce, salad (greens, cucumber, tomato) - 300 kcal,

Afternoon snack: soufflé with blueberry juice – 209 kcal,

Dinner: serving of cabbage soup, salad (greens, cucumber, tomato) – 48 kcal.

Total: 962.1 kcal.

Fourth day

We have breakfast: a portion of buckwheat with the addition of an apple, raisins, a glass of tea or coffee - 157 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of chicken, noodles, salad (greens, cucumber, tomato) - 315 kcal,

Afternoon snack: Fruit bar with apple, nuts - 185.35 kcal,

Dinner: chicken breast, vegetable sauce, a portion of boiled buckwheat, salad (greens, cucumber, tomato) - 350.1 kcal.

Total: 1007.45 kcal.

Fifth day

We have breakfast: a serving of millet porridge with the addition of mango, a glass of tea or coffee - 171.5 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a couple of meatballs, a portion of buckwheat, salad (greens, cucumber, tomato) - 470.1 kcal,

Afternoon snack: Fruit bar with cherries, cranberries – 180.95 kcal,

Dinner: cream of mushroom soup, salad (greens, cucumber, tomato) - 177 kcal,

Total: 999.55 kcal.

Sixth day

We have breakfast: kozinaki with added fruit, a glass of tea or coffee – 212 kcal,

2nd breakfast: one apple or one orange,

We have lunch: a piece of turkey, side dish - cabbage - broccoli, cauliflower, salad (greens, cucumber, tomato) - 243.3 kcal,

Afternoon snack: fruit bar with apple – 191.5 kcal,

Dinner: azu, boiled rice, salad (greens, cucumber, tomato) - 354 kcal,

Total: 1000.8 kcal.

Seventh day

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Other diet options for Elena Malysheva

Option one (1 week)

This diet does not harm the body.
Result: minus four kilograms per week, duration of the diet is one week.
A combination of diet and physical activity is necessary.

We have breakfast: two pieces of bran bread, one hundred grams of low-fat cottage cheese, two hundred grams of vegetables, a cup of green tea.

We have lunch: a serving of vegetable soup, one hundred grams of boiled chicken breast, one hundred grams of buckwheat, a glass of any freshly squeezed juice.

Afternoon snack: three hundred grams of any fruit.

Dinner: one hundred grams of low-fat cottage cheese, one hundred grams of boiled fish, one slice of bread, one glass of low-fat kefir .

Option two (1 week)

We have breakfast: a boiled egg, a glass of freshly squeezed orange juice. And we don’t have a snack until lunch.

Lunch: Vegetable salad, sixty grams of turkey, a piece of low-fat cheese, lettuce.

Afternoon snack: one green apple.

Dinner: pasta + shrimp - one hundred grams, salad with added spinach.

Super diet of Elena Malysheva (2-3 weeks)

The duration of the diet depends on your weight: if it is more than 90 kilograms, we follow it for three weeks, if it is more than 70 kilograms, we follow the diet for two weeks.

We have breakfast: cereal flakes with low-fat milk.

We have lunch: cereal flakes with low-fat milk.

Afternoon snack: one pear.

Dinner: Spaghetti, a couple of turkey meatballs with lettuce.

Fast diet of Elena Malysheva

What is included in Malysheva’s diet:

The duration of the diet is one week.

You can follow it only after consulting a doctor, because it is strict.

Breakfast: bagel, piece of low-fat cheese.

We have lunch: green salad, one hundred grams of boiled chicken.

Afternoon snack: two peaches.

Dinner: low-fat cheese lasagna, green salad with lean dressing.

You can also drink an unlimited amount of water.

Repeated adherence to the diet is possible after a month (this time is necessary for the body to recover).

Official diet of Elena Malysheva (5 weeks)

The duration of the diet is 5 weeks.
Allowed foods: raw vegetables, low-fat cheese, yogurt, one hard-boiled egg per day.
Amount of food: unlimited.
Meal time: any.
Allowed drinks: unsweetened coffee, unsweetened tea, two liters of clean water per day.

1st week

any raw vegetables, you can also eat some dairy products, one boiled chicken egg.

2nd week

We eat the same foods as in the first week + three green apples a day.

3rd week

You can add meat, poultry, fish (three hundred grams) to the foods you consume, but we reduce the amount of dairy products you consume.

And we follow this diet until the end of the diet.

Diet for weight loss by Elena Malysheva (5 kg in 3 days)

Result: up to minus five kilograms.

First day

We have breakfast: a boiled egg, a cup of tea with lemon.

We have lunch: one hundred grams of low-fat hard cheese, a glass of tea with lemon, one apple.

We have dinner: a portion of soup, a piece of black bread, one hundred grams of fruit.

Second day

We have breakfast: one boiled chicken egg, a glass of tea with lemon.

We have lunch: two hundred grams of cottage cheese with the addition of 1 teaspoon of honey, salad (lettuce, cucumber), a piece of black bread.

Dinner: one hundred and fifty grams of fish or poultry, vegetable salad, a glass of tea with lemon.

The third day

We have breakfast: one boiled egg, a glass of tea with lemon, one any fruit.

We have lunch: fifty grams of low-fat cheese, a slice of rye bread, two hundred grams of vegetable salad.

We have dinner: two hundred grams of any fruit, a glass of yogurt, a cup of tea with lemon.

Elena Malysheva's diet for 10 days

Developed by Elena Malysheva together with nutritionist Rimma Moisenko.

During the period of following the diet, there is an alternation of protein and carbohydrate days: during the protein day, we eat a boiled chicken egg, boiled chicken; during the carbohydrate day, we eat the “Brush” salad from vegetables.
This diet can be followed no more than once a year.

Malysheva’s protein diet: in the morning we drink a glass of water on an empty stomach, ten minutes later we eat one boiled chicken egg, and throughout the day we eat boiled chicken without salt and skin (about eight hundred grams). We drink two liters of clean drinking water per day.

Carbohydrate day: salad (take five hundred grams of shredded white cabbage, carrots, beets into strips, one teaspoon of lemon juice. Mix everything, squeeze. Eat 1 glass of salad eight times a day). We drink two liters of clean drinking water per day.

Malysheva’s diet for 10 days allows you to lose five kilograms.

Elena Malysheva’s diet is a unique nutritional complex for weight loss, developed by a famous presenter and doctor of medical sciences, and designed for weight loss in 3 months. Ready-made products and clear instructions for their use make it easy to follow a diet and guaranteed results, and the affordable price and positive reviews make this method of losing weight more and more popular every day.

The essence of the diet

The diet consists of consuming pre-prepared foods that are packaged in bags. This set is designed for 4 meals, as well as 4 fasting days.

The essence of this program is that you can take it for free or purchase a course with a ready-made set of products. This system is unusual, but according to E. Malysheva, it is very effective, since the nutrition system will be selected specifically for the type of diet.

Official site

You can purchase ready-made food kits for weight loss from E. Malysheva on her official website https://www.dietamalyshevoy.ru. You can prepare such meal kits yourself according to the recommendations of the creator of the diet. But this will require spending a lot of time. The sets are convenient because each meal is already prepared and you just need to heat it up - this greatly saves time in the kitchen in front of the stove.

If it is not possible to buy a ready-made course, then it is quite possible to prepare it all yourself, but at the same time, you should limit the use of salt, sugar, and animal fats. Within a month the result will be noticeable.

Price

When purchasing products on the official website, you can always take part in a promotion where you can get a significant discount on the course. The price of 2 boxes, which are designed for 1 month, is 14,500 rubles. It is worth noting that there are separate sets of products that are intended for men and the price of this course is 16,700 rubles. A monthly course for weight maintenance costs 16,700 rubles.

At first glance, the price is scary, but it corresponds to the price of products that are consumed during a month while on such a diet. Therefore, a person who is planning to lose weight pays practically nothing, and even saves to some extent.

The first month of the diet will lead to weight loss proportionally. Your mood and well-being will improve, and you will feel lighter. After achieving the desired result, rice, potatoes and even sweets will be introduced into the diet, but at the same time, it should be remembered that everything should be in moderation. After the diet ends, you need to continue to adhere to it.

Ready-made diet products

This is what the purchased set looks like

Ready-made sets from E. Malysheva include breakfast, lunch and dinner. It is enough to warm them up before use and they are ready to eat. This is very convenient for those people who do not have time to cook their own food.

For ease of use, the packages are marked in different colors:

• breakfast - green;
• lunch-yellow;
• dinner-red;

Also, the set includes desserts, which are indicated in blue. All products are frozen, except desserts. The diet is designed for 4 weeks, of which 4 sets are intended for fasting days.

It is included in the kit:

1. Included in breakfast includes oatmeal, muesli, ready-made breakfasts, omelettes and other ready-made breakfasts; you just need to warm them up or pour boiling water over them.
2. For lunches cooked meat, fish, boiled rice, spaghetti, meatballs - all these products do not increase appetite.
3. Afternoons represented by fruit bars, nuts, dried fruits - these products are completely ready for consumption without additional heat treatment.
4. For dinner pilaf, cabbage rolls, fish and meat cutlets, meatballs, soups are prepared - just heat them in the microwave.

Basic Rules

If Elena Malysheva’s program is chosen for weight loss, then you must follow some rules that must be followed to achieve your goal.

So, the basic rules:

1. Refusal to fast. Many people believe that this leads to a fight against excess weight, but such fasting usually leads to negative results. Any of the diets leads to weight loss. But having achieved the desired result, not everyone understands that it needs to be maintained. If the body does not receive food in the required quantity, then it begins to store calories the moment the diet is stopped. Being thrifty usually leads to the extra pounds returning very quickly.
2. Food Portions should be small but frequent. Malysheva’s system is designed for five meals a day, so there is practically no feeling of hunger.
3. Control your calorie intake. For the average person, it is enough to consume up to 1200 daily. Exceeding this norm leads to obesity.
4. Maintaining a daily routine. You should eat strictly at the same time every day. A serving of food should not exceed 200 grams. To get rid of toxins and waste, you need to drink a lot of water. It also helps when you feel hungry, just drink a glass of water. Salt consumption is kept to a minimum, but it should still be present.

Menu and meal schedule (time + calories)

Sample menu for 7 days according to Elena Malysheva’s system:

Time	First day		Second day	The third day		Fourth day	Fifth day	Sixth day	Seventh day, fasting
Breakfast 8.00	Oatmeal, 430 calories		Buckwheat porridge with dried fruits, 315 kcal	Omelette, vegetable salad, 115 kcal		Oatmeal with raisins, 360 kcal	Wheat porridge with berries, 330 kcal	Cottage cheese casserole, 490 kcal	Buckwheat, 100 calories
Second breakfast 11.00	Two small apples, 95 kcal		Orange, 50 calories	Berries, 50 calories		Two apples, 97 kcal	Orange, 50 calories	Two apples, 97 calories	Apple, 30 calories
Lunch 13.00	Boiled chicken fillet, vegetable salad, 250 kcal		Pasta with meat, 310 calories	Meatballs with buckwheat porridge, 380 kcal		Turkey fillet with broccoli, 215 kcal	Potatoes with mushrooms, 190 kcal	Fish with vegetables, 155 kcal	Buckwheat, 100 calories
Afternoon tea 16.00	A handful of nuts, 87 kcal		Dried fruits, 75 kcal	Nuts, 87 calories		Nuts, 100 kcal	Fruit soufflé, 205 kcal	Mixed nuts, 97 kcal	Apple, 30 calories
Dinner 19.00	Vegetable soup with chicken broth, 128 kcal			Stuffed cabbage rolls with beef, 300 kcal		Beef broth with vegetables, 210 kcal	Rice with vegetables, 190 kcal	Meat noodle soup, 155 kcal	Buckwheat, 100 kcal
Total	998 calories	905 calories		932 calories	892 calories		965 calories	994 calories		360 calories

Duration and effectiveness

The diet lasts until a person gets the desired results, so there is no time limit. Adhering to Malysheva’s recommendations, a person must first develop the habit of eating food correctly.

Some people can lose weight in 3 months, while others can do it in a year. Each body is individual, but if you adhere to the rules, you will definitely lose weight.

In order for the diet to be effective, you must follow all the rules prescribed by the creator of the weight loss course. If you do not violate the regime, then naturally the result will not be long in coming.

Elena Malysheva actively promotes her methodology and many people who have tried this course confidently declare its effectiveness. Many TV viewers notice the size of the presenter’s waist, and perhaps this is significant proof of the effectiveness of her method, since she eats only according to the principle of a healthy diet.

In the first month of proper nutrition, you can lose up to 10 kilograms of weight. It should be understood that the result will be more effective if you engage in physical exercise during the diet.

Advantages and disadvantages

Before and after the diet from Elena Malysheva. The timing is unknown.

Compared to different diets, the methodweight loss from Malysheva does not promise quick results. The advantage of this technique is that weight loss occurs without harm to the body. All products are very healthy and nutritious, so they have a beneficial effect on the gastrointestinal tract. It turns out that diet affects weight, but also heals.

This method of losing weight has no contraindications.