Transfer tim and slim down recipes. Diet from Mila Gritsenko. Fish with vegetables

In our dynamic time, many rightly believe that success comes to those who care about their health and appearance.

Excessive fullness harms both the first and the second. Therefore, so much attention is paid to different ways of losing weight.

The best results come from a combination of exercise and diet, but this is often the only way to get by.

Basic principles

Usually diets are based on reducing the amount of food, exclusion from the diet of most foods, fasting days.

The principle of the diet "Eat and lose weight - 10 glasses" involves drinking clean water before meals. Drink water within 20 minutes. before her. A stomach full of water gets full faster.

Another important point is that you can’t drink liquid during meals, as well as 2 hours after, since during this period it dilutes gastric juice. Only after two hours the bulk of the water had already left the stomach.

How does the slimming glass system work?

When we drink water, the stomach sends a signal to the brain about its partial filling. To fill it completely, you will need less food, and the signal of full saturation will go to the brain earlier than usual.
A large amount of water entering the body helps to improve metabolism, even those fats that were going to be deposited somewhere in the sides or other parts of the body are used in the process of digestion.

There are 250 g in a glass, and not everyone can immediately drink 0.5 liters of water. You will have to accustom your body to the new conditions of existence.

It depends on the characteristics of the person. The process of losing weight when using this diet is quite long. Sometimes the weight begins to decrease only after 2-3 months. But usually the first results appear in 2-3 weeks.

Gradually, drinking water and reducing the amount of food by 2 times becomes a habit. The condition of the skin improves, changes in the figure are pleasing.

You can live in this mode for years, although doctors do not recommend following a diet for more than two months. You need to take breaks.

Effect on the body

The main influence on the body is water. Man consists of 80% of it. The functioning of all cells, and hence the implementation of the basic processes of life, depends on its quantity.

Subject to the principle of "Ten glasses" in the optimal mode, the process of digestion and metabolism occurs:

vitamins and microelements from food are better absorbed;
toxins are removed;
improves the condition of the skin, which is simply younger;
the condition of the hair improves;
a feeling of cheerfulness and lightness in the stomach does not leave the whole day;
heartburn disappears;
and when the extra pounds begin to intensively leave the “battlefield”, revealing the hitherto hidden beauty and harmony of the figure, the mood improves.

Pros and cons, contraindications

The main slogan of the nutrition scheme is "Eat and lose weight."

From here its main advantages follow:

no need to change the scheme of the normal power supply;
the usual diet remains almost unchanged;
no special products needed;
do not have to feel hungry;
the work of the gastrointestinal tract is normalized;
the habit of eating less remains, the weight stabilizes.

Disadvantages:

the need to constantly have water nearby;
keep track of time;
frequent trips to the toilet, which is not always available or convenient.

There are contraindications.

They concern people suffering from:

In these cases, a large amount of fluid consumed can lead to negative consequences.

Sample menu for the week

It is not necessary to change the diet, for a faster result, it is recommended to make some adjustments to it.

The number of the following products will have to be reduced or completely abandoned:

flour products, bread;
sweet (sugar can be replaced with fructose);
fried;
spicy and salty (causes appetite);
fatty;
nuts, seeds, dried fruits;
alcohol.

Meat should not be fatty and high-calorie, so the use of pork is minimized.

But you can cook without restrictions:

Preference is given to boiled or steamed dishes.

Here is a sample menu for the week.

Breakfast:

Dinner:

Afternoon snack:

Dinner:

Before going to bed - or low-calorie fruits.

There is scope for the imagination of housewives in creating interesting recipes that meet the conditions of the diet.

Before choosing a method of losing weight, you need to consult a doctor: it is important to make sure that there are no contraindications.

For those who have chosen to lose weight according to this dietary system, practitioners nutritionists recommend adhering to the following principles:

what is done by force cannot be beneficial, so you need to gradually accustom yourself to drinking water, having fun; to do this, start with a small amount of it;
water should be at a comfortable temperature, neither cold nor hot;
you can not use mineral water - it can disrupt the acid-base balance;
sparkling water is also not good;
you need to eat slowly, chewing thoroughly - so saturation occurs faster;
it is better not to exercise 2 hours after eating;
as soon as the body feels full, stop eating;
Snacks between scheduled appointments are not allowed. But if the body requires, you can drink a cup of dry unleavened cookies.

Physical activity, special exercises and calorie restrictions significantly accelerate weight loss.

features of the body;
level of physical activity;
the amount of water consumed per day;
diet.

The fastest and most noticeable results are achieved by those who combine diet with exercise and food restrictions.

The average number of lost kilograms with the help of "Ten glasses" - 5.

There are optimists who claim to have lost 8-12 kg in just 2 weeks. However, it is possible to lose 10 kg or more in a few months.

The results of the diet persist for a long time, because reducing the amount of food and the constant use of water become a habit, become a way of life.

All this has a positive effect on the state of the body, allows you to maintain youthful skin. It can be safely called a beauty diet.

Supporting the body through proper nutrition, exercise, weight stabilization, we prolong the active age and significantly improve the quality of life. And "10 glasses" allows you to do this effortlessly.

In contact with

OOO "Creative Job", 2013

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Chapter 1. Life "before" and "after"

1.1. Is it easy to lose weight?

In the modern world, the problem of extra pounds is very relevant. Throughout the history of mankind, the ideals of beauty have looked different. In our modern age, the cherished ninety - sixty - ninety with taut sports uniforms are considered the standard for women. The male ideal is also not inferior to the female one - a sort of powerful athlete with well-developed muscles. The ideal, as a rule, is unattainable, but many are trying to get closer to it, so they are trying to get rid of extra pounds.

But it can be difficult to do this - and it all depends not only on willpower, but mainly on lifestyle and proper nutrition. A modern person lives and works like a squirrel in a wheel, because everything needs to be in time, to go everywhere and do everything. And, alas, there is no time left for a healthy diet. That is why we are content with small snacks in eateries, fast foods and bistros.

Every child knows the basic rule of healthy eating, tested for centuries, but for some reason we don’t want to follow it. Remember the proverb that breakfast should be eaten by yourself, lunch should be shared with a friend, and dinner should be given to the enemy? So breakfast is the main meal of the day. Remember what your breakfast consists of - a cup of coffee and a cigarette, or is it completely absent? This is exactly where all our problems begin.

In fact, to be honest, losing weight is quite easy and fun. I absolutely do not mean debilitating diets, thanks to which you deprive yourself of everything that is not only tasty, but often healthy. But by making the right diet, you can pamper yourself with everything and lose weight. Yes, you can eat absolutely everything and at the same time the kilograms will melt before your eyes. You must choose a certain day, but not Monday and not tomorrow, these days will become an eternity for you. Choose today, then you will surely succeed. The mood should be excellent, because without the right attitude you will not achieve absolutely any results.

One trick - the more often you eat, the faster you lose weight. We will consider this paradox later, but all nutritionists say in a voice: in no case should you starve, because it takes about two hundred kilocalories to digest food. That is, the more often you eat, the more calories you will burn without making any effort at all.

1.2. Where to start and how to continue

First of all, you need the right attitude. If you constantly tell yourself that you are going on a diet for someone else, torturing your body with deprivation of food, you will always have a bad mood, and stress and depression are possible. Do you need it? Remember once and for all - you are losing weight only for yourself and for yourself. A person with extra pounds has a lot of predispositions and diseases of the cardiovascular, liver, lungs and many others. He has shortness of breath and often bad breath due to an abnormal stomach function.

In order to look slim and beautiful, you need to make an effort, because, as you know, you can’t go anywhere without them. The most difficult, but also the most important thing is the attitude. It is not surprising if you say that your family and friends make fun of or do not perceive at all over each subsequent attempt to lose weight. Many people have such a situation, because in desperation we rush headlong into every newfangled diet, starve ourselves, as a result, we break down and doubly gain those kilograms that we could lose. With each such attempt, our self-confidence weakens and our mood fades. If no one supports you, start a diary or blog on the Internet, where you will celebrate all your small victories and work on your mistakes. The world wide web is full of communities of losing weight people who find themselves in the same situation, and maybe even worse. You will definitely be supported, and then perhaps you will support someone who is insecure, having already achieved considerable results at that time.

1.3. Life without pounds

Keep in mind that when you start to lose pounds, you will need to learn how to live in a new way. You should not think that if everything superfluous leaves, the problems will also go away - this is not so. Self-confidence even after losing weight will need to be developed, because weight loss is not the main thing in life. It happens that kilograms are acquired with psychological problems, when a person tries to "seize" them. With weight loss, problems can only get worse and then they need to be solved on their own or with the help of a specialist.

You will have to get used to your new body, develop a new gait of a confident person, you must keep your back straight, your chin high, but in moderation, an open look. Every day you need to train in front of a mirror with a smile, experiment with clothes, choosing a new style.

The main thing is not to be disappointed in yourself, because having lost weight, in reality you will most likely be different from how you dreamed of seeing yourself. You should not grieve, there will definitely be a way out, just remember - the dream is not the ultimate goal, but the path to it. When you see yourself in the mirror, at first you will perceive some nuances that you don’t like, but over time you will get used to it and it will pass.

Mila Gritsenko is a star nutritionist, weight loss instructor, healthy nutrition consultant. Zest own system for weight loss. What is she like? Nutrition rules, What foods to eat without denying yourself goodies? What kind of diet favorably affects the process of losing weight? Is it really forbidden to eat after 18.00? Should I always eat at the same time? Are there any uniform rules for everyone that say which foods should be excluded from your diet, and which, on the contrary, should be included? If there are, please tell us about them. Several recipes for unloading the body. What is worth drinking? What is worth eating? H Here are some effective exercises you can do at home to stay in shape. How to find motivation to look good?

Mila Gritsenko is a star nutritionist, weight loss instructor, healthy nutrition consultant.

To date, Mila has conducted more than 10,000 consultations and compiled more than 5,000 individual weight loss programs. Two years ago, Mila's book "Eat and Lose Weight" was published, which included 300 recipes for every day: 100 copyrighted and 200 adapted for the weight loss system.

Among her "star" clients are Irina Slutskaya, Katya Lel, Andrey Chadov, Kolya Serga, actress of the series "Deffchonki" Anastasia Denisova, Anastasia Zadorozhnaya and many others.

Maria: To get started, please tell us about your own system for losing weight. What is she like? How did you come to this?

Mila: The thing is, I've never been thin. Genetic predisposition, plus parents fed "for slaughter". I have been trying to lose weight since I was 13. Like everyone else - on different diets, teas, hunger strikes. But everything was unsuccessful - kilograms always returned. The point of no return came after childbirth, when I saw myself in the mirror and did not recognize. Then my weight was 90 kg. I already knew exactly how it was impossible to lose weight, and I approached this issue from the point of view of proper nutrition. In addition, I had to feed the child, and so that he did not have allergies. I began to replace high-calorie and harmful foods with healthy ones, I refused harmful foods.

I realized that the main thing is to instill the habit of eating in a new way, to change the way of life. After 3 months, I added cardio and strength training. And after 5 months my result was minus almost 40 kg! The main rule of my system is to eat and lose weight. Eat the right food 5 times a day, every 3-4 hours, in small portions. And in no case do not starve and do not torture yourself with insipid food. You need to eat tasty and varied, then there will be no breakdowns.

I myself did not like to cook, but when I faced the problem of insipid and identical food, I began to experiment. As a result, there were a whole book of recipes - 100 copyright and 200 adapted.

There are also nutritional rules - not all foods can be eaten at any time of the day. The main goal is to learn to eat often and little in order to be satisfied in small portions.

Proteins, carbohydrates and fats must be present in the diet, but fats must be healthy. If we exclude something, we will get problems with the gastrointestinal tract and will not lose weight.

Sports are highly desirable. But most importantly, you need to find motivation within yourself. so that at some point not to return to the usual way of life.

Maria: Can you name the most necessary stages on the way to losing weight? What actions should be excluded, and which, on the contrary, should be made part of the daily ritual?

Mila: Firstly, completely forget about all harmful foods - soda, pastries, fast food, chocolate, fried foods and more.
Drink separately from food, since our goal is to learn how to be full from small portions, and drinking water from above food, we only stretch the stomach.

Drinking properly is also a must. For example, coffee or tea is a separate snack in itself. It is also important to drink at least two liters of water a day, then the liquid will not linger in the body and there will be no swelling. It is useful to drink a glass of water immediately after waking up, and have breakfast only after 20 minutes.

It is undesirable to go to the gym for the first months of losing weight - this will prevent the disappearance of fat. It is better to do Pilates, step aerobics, stretching. But the most important thing is to understand that this is not temporary, but your new way of life.

Maria: What kind of diet favorably affects the process of losing weight? Is it really forbidden to eat after 18.00? Should I always eat at the same time? Tell us exactly about your mode, and explain, please, such a choice.

Meals should be: breakfast, snack, lunch, snack and dinner.

If you limit yourself to eating 1-3 times a day, then you can forget about ideal forms, since the metabolic process is disturbed. Of course, it is better to eat at the same time.
The break between meals should not be more than 4 hours, but not less than 3.
After 18.00 you can eat, but certain products. Fruits can be consumed until 14.00, as well as beets, corn, cereals and potatoes.
Snacks should be no more than 150 grams - fruits, cottage cheese, nuts (10-15 pieces). Main meals - 250 grams.
The last meal is 2-3 hours before bedtime, otherwise it will not have time to be digested.
Once a week is a fasting day, when the body is cleansed and all digestive organs rest.

I'm used to this mode, I'm comfortable. I often cook food and carry it with me in containers to eat on time. You don't have to be ashamed of it. Of course, you won’t get your food in a restaurant, but when you get used to eating right, in any restaurant you will choose from the menu what is healthy. When you get used to eating right, the body itself already requires healthy food.

It takes 21 days to form a habit
and if you endure this time,
further it will be easier.

Maria: Are there any uniform rules for everyone that say which foods should be excluded from your diet, and which, on the contrary, should be included? If there are, please tell us about them.

Exclude everything floury, fried, unhealthy sugars, fast food, corn flakes and any snack, bars, semolina, sausages, soda, alcohol ... You can live without all this, the main thing is to find the right alternative.

Fast food you can replace it with bread or a yeast-free bun with cream cheese, fish, cucumbers, or make diet pizza.

Sweet can also be tasty and healthy - I can cook you a dietary "Tiramissu", no less tasty than the original.

No time to cook?
Vegetarian and raw food stores have delicious healthy desserts and chocolates.

white sugar should be replaced with brown, honey or maple syrup.

Salt there is also a useful one - black, for example.

Milk products must be natural, not store-bought and not fat-free.

Cereals. If we talk about cereals, then buckwheat and rice are useful.
Rice- basmati or brown.
Buckwheat should be properly cooked - just fill it with warm water overnight and eat it in the morning. So it will retain all the trace elements.
Useful oatmeal- you need to soak the flakes overnight with a little milk, add 100 g of cottage cheese, berries and fruits to taste - and here you have a delicious breakfast.

At night you can eat: cottage cheese with honey, vegetable salad, seafood (without sauces), grapefruit, protein omelet, baked apple with honey, tea with milk and honey, berries, watermelon or melon.

From drinks I advise teas - green (white) and herbal, as well as homemade lemonades. For example, ginger-pear: cut a pear into rings, add grated ginger, a teaspoon of honey, a sprig of mint, half a lemon and pour boiling water over it.

Thus, the diet should consist of vegetables, fruits, nuts, fish, lean meat (if you eat meat), proper sugars, natural dairy products, berries, seafood, cereals. Herbal teas can be drunk without restrictions, green and white, like coffee - up to 3 cups a day.

Maria: People who at first glance do not have so many extra pounds are sometimes the most difficult to motivate themselves. On the one hand, they want to achieve the ideal, and on the other hand, they are generally satisfied with what they have. What can you say to those who want to lose 5-10 kilograms? How are they going to achieve this goal?

Find your own motivation. There is no help here. I can inspire, support, but a person must find in himself the main reason for which he will change - be it health, reflection in the mirror, attention of the opposite sex or something else. Everyone, for various reasons, has that very “point of no return”.

If you can’t find it at all, then just try to start. Sign up for group workouts, go on a fitness tour, and perhaps there you will find your hook, be inspired, and no longer want to return to your old lifestyle.

Our body gets used to everything. If you teach him to eat right, then he himself will let you know that he no longer likes a cake or a burger.

Maria: Tell us a few recipes for unloading the body so that at least once a week everyone can afford to unload the body in one of these ways. What is worth drinking? What is worth eating?

Fasting day, as a rule, is built on one product. You can drink water, herbal teas at this time. It is important to choose your product, on which you will calmly survive this day.
Buckwheat is heavy but generally useful. Her problem is that she absolutely does not saturate, although she gives energy. But in general, it is useful for the stomach, for cleansing the body of toxins and toxins.
Kefir is considered gentle, but it is quite hard, and I don’t really recommend it, especially if you have stomach problems.
Apples, in my opinion, are categorically not suitable, because it is a powerful appetite stimulant.

The lightest, most satisfying and gentle products- cottage cheese, fish, meat (turkey, chicken), seafood. They have enough protein to not feel hungry. Fish or meat can be baked, boiled, stewed on water or steamed, in a slow cooker. If it is possible to cook without salt, then it is even more useful.

Maria: Name some effective exercises that you can do at home. At least one of the most effective for each muscle group.

Gluteal muscles
I will tell you the three most effective exercises. They help to pump up the ass, make it more convex and rounded, and at the same time not pump the legs much.

Deep squats- Feet shoulder-width apart, back straight. It is better to squat with weight - you can immediately start with 7 kg and gradually increase (if it is very difficult, you can start with 5 kg). No need to squat 100 times, it will not help. It is enough to do 3 sets of 8-10 times, and squat and rise slowly - 3 seconds down and 3 up.
Deadlift- makes the butt round. Perform with a weight of 7-10 kg. It is better to buy a bar with pancakes, it is more convenient. Three sets of 8-10 reps. Between sets, a break of no more than 1 minute. How to do it right, you can look on the Internet.
Lunges - pull up well. For each leg 10 times. You can with weight, you can without.

Do exercises every other day - the muscles need to rest.

Press

Press - I’ll say right away that the press does not affect a flat tummy in any way - in order to burn fat, you need to eat right.

Raising the body - first we raise it halfway, that is, it turns out at an angle. The back is flat. 3 sets of 20 reps.
Raise the body completely. 3 sets of 20 reps. You can start with 10 times, if difficult.
Raising the legs is the same.

These are the three basic exercises.

Legs

Legs do not require special exercises. Everything is quite simple here. To lose weight in the legs, you need:

walk a lot during the day - at least 10-15 thousand steps
run - about half an hour
As far as exercise is concerned, swing your legs at a very fast pace.

Move forward, sideways, back. 3 sets of 20 reps on each leg.
All other exercises pump up the legs.

Arms and Shoulders

Arms and shoulders - perform without weight. The ideal exercise push ups: with arms wide apart and narrowly spaced, then this is the bar - 3 trips of 30 seconds and gradually increase the time.
You can also take small dumbbells - literally 0.5 kg each and swing your arms.
After any workout, it is important to stretch - this is an important rule. It will take 5-7 minutes.

Healthy Skin

Maria: What foods are best for the skin?

Mila: Any of the ones I mentioned. The fact is that health and beauty directly depend on our nutrition and the quality of products. If you eat right and on time, then the food is digested normally, the intestines are not polluted, which means that there will be no rashes, and all the necessary vitamins will enter the skin.
Let me tell you a few more secrets:

accept fish oil capsules– it nourishes the skin and makes it supple
drink every morning 1 tsp linseed oil on an empty stomach
drink at least 2 liters of water per day.
also good to do three times a week self massage with scrub and apply after olive oil. This will help moisturize the skin and make stretch marks less noticeable. Good for skin too Coconut oil- It perfectly moisturizes, relieves inflammation.

Maria: What advice would you give to women who are hesitant to take care of themselves? Perhaps it is your words that will be the last confirmation for them, and they will finally take up the realization of their dream of a beautiful and happy self.

Motivation

Motivation- it is most important. Everything starts from the head. It is important to set yourself a clear goal and understand why you need it. Imagine yourself in as much detail as possible in a new image - how you would like to look. Get used to this image, feel it.

Motivation must be sought within oneself, it should not be outside, and certainly not in another person. Believe me, only the first month is difficult. And then not only your body will change, but also the feeling of yourself, and therefore everything around you.

I had one client who had 50 kilograms of excess weight, and she could not climb the 5th floor. This became her motivation. Now she flutters simply and absolutely happy. There can be many reasons for change. Find the one that "hooks" for you. You can say whatever you want - that a person will be healthy, beautiful, and so on, but it's useless, it doesn't work. Everyone has their own personal main motivation. And only he can find it. You alone are responsible for your life. As long as you sit on your ass and are afraid, life will be boring and joyless. And you make your life the way you are.

As soon as you start doing something, the energy that has stagnated in you will begin to awaken and help you move on. It's like a chain reaction - once you start, you can't stop. And the farther, the more energy will gain momentum, and everything around you, as a result of your changes, will rapidly change in a positive direction.
Living a boring and monotonous life or living a full life, enjoying every day is your choice!

Interview with Maria Prokopchenko

Mila Gritsenko's diet has helped many girls, let's take a closer look at it

Star weight loss trainer Mila Gritsenko

Mila Gritsenko is a young Ukrainian woman from Kyiv who, at the age of twenty, created a weight loss studio and published her own book about the healthy eating regimen "Eat and Lose Weight" system - 10 glasses diet, and also devotes a lot of time to her weight loss courses in Russia and Ukraine.
Mila's height is 157 cm, and her weight ranges from 46-50 kg, but this was not always the case. Since childhood, she grew up as a full child and for the first time her desire to lose weight was spurred on by her first unrequited teenage love, which led the girl to start trying to lose weight using well-known diets and methods, but unfortunately all attempts were unsuccessful.

Slimming Mila Gritsenko

So Mila Gritsenko looks now

After Mila grew up and started a family, her postpartum weight was as much as 82 kg, and then she again decided to go on a diet and lose weight in order to feel confident with her beloved spouse. But this time, she took her weight loss very seriously and focused on healthy food and sports, which provided her with excellent results. In just 5 months, she managed to lose 36 kg!

Slimming system

Diet Basics

Eat 5 times a day.
Do not eat flour products.
Observe the drinking regime (1.5-2 liters of water).
Drink 1 glass of water 15 minutes before meals and on an empty stomach.
Do not eat after 6 pm.
Drink alcohol very rarely, exclude smoking and harmful products (chips, soda, preservatives).
Lots of movement, sports and fitness!

Important points for weight loss

Prohibited Products

List of prohibited foods in the diet from Mila Gritsenko - white sugar, snacks, buns and any pastries, cakes, fast food, soda, fatty meat, vegetable oils like palm, fried, sausages. Salt intake - reduce.

Diet

You need to eat 5 times a day. Breakfast from 7 a.m. to 10 a.m. no more than 250 grams (125 g of proteins and 125 g of carbohydrates), snack 10-12 hours - 150 grams, lunch 12-14 hours - 220 grams (110 g of proteins and 110 g of carbohydrates), snack 14- 16 hours - 100 grams and dinner 17-18 hours - 200 grams (100 g of proteins and 100 g of carbohydrates). After 14:00 you can not eat fruits and fresh juices, beets, corn, cereals and potatoes, bread, pasta. Of course, the list of products also depends on your initial weight. You should avoid pasta and potatoes altogether, but if you can't live without them, then eat rarely.

What to eat

For a snack, you can cook a vegetable salad, fruits, kefir, cottage cheese, drink fresh, tea or coffee with milk, nuts (no more than 15 pieces), no more than 30 grams of dried fruits, dark chocolate, marshmallows and marmalade (but not on white sugar) .
If after dinner you still really want to eat, you can cook 100 grams of cottage cheese with honey or vegetable salad, seafood (without sauces), grapefruit, protein omelette, baked apple with honey, tea with milk and honey, berries, watermelon or melon.

Which cereals to choose

Separately, we will go through the cereals. Rice - only brown, black or basmati. It is important not to boil buckwheat: 90% of useful trace elements are lost in this way, it is better to just pour warm water over night. The most harmful cereals are semolina, white unpolished rice. The most useful cereals are oatmeal, flaxseed, barley, buckwheat, chickpeas, peas, lentils.

What to choose from dairy products

There is a stereotype that you can lose weight by switching to low-fat dairy products. Mila Gritsenko is categorically against it. Excluding the right fats from your diet can lead to malnutrition and premature aging. Healthy fats are responsible for the beauty of the skin, hair, nails, as well as for brain activity. Therefore, do not exclude dairy products up to 9% fat from the diet, do not forget about fatty fish - for example, salmon. But the closer to the night, the less should be the percentage of fat.

What about sauces and spices?

Forget store bought sauces. . Do it yourself. Homemade mayonnaise, for example, can be made with mustard, garlic, and natural yogurt. Marinades greatly slow down metabolic processes. Therefore, pickle simply - in kefir or mustard with honey. Of the spices, ginger is very useful, it speeds up metabolic processes and is useful for losing weight. Turmeric cleanses the body well.

Before you buy something in the store, read the ingredients carefully. Natural and healthy products cannot be stored for a long time - they do not contain preservatives. The simpler the composition and the shorter the shelf life, the better.

What drinks are suitable for a diet

It is important to drink properly. Remember that tea or coffee is already a snack. It is undesirable to drink with food during meals, wait 30-40 minutes. Freshy Mila advises to dilute with water - for 1 orange 100-150 ml of water. Coffee can be up to 3 cups a day. Green and white teas are useful, they can be 3 cups a day. The healthiest are herbal teas. They can be drunk as much as you like and it is better to brew with warm water. Water is the most important drink, it is important to drink at least 2 liters of it. Be sure to room temperature, you can with lemon. The ph level should be at least 7, ideally 8 or 9. It is useful to drink a glass of water immediately after waking up and have breakfast 20 minutes later.
It is also recommended to drink Sassi water in the first week of weight loss and on fasting day: one cucumber, a piece of ginger, lemon and mint are taken for 2 liters of water. Grind everything and insist overnight. This drink will remove excess water from the body and will burn fat, remove toxins and toxins.

How much water to drink

Fasting day

Unloading day in the diet from Mila Gritsenko - once a week. It can be on buckwheat, on kefir, but the lightest, most satisfying and sparing ones are on cottage cheese, fish, meat (preferably turkey, chicken), seafood. They can be baked, boiled, stewed in water or steamed, or in a slow cooker with a minimum amount of salt and without sauces and marinades.

Fitness and sports

Power loads are contraindicated when losing weight in the first 2-3 months, especially if there is a lot of excess weight. It is better to just walk for half an hour on foot, do Pilates, stepaerobics, water aerobics, stretching, run on the track. Cardio training will speed up fat burning, especially after 15 minutes of training. Power can be turned on after 3 months and gradually increase the working weight. Then your new beautiful figure will begin to emerge. The ideal workout duration is no more than 40 minutes, no more than 3 times a week.

Sample menu and recipes

Drink 8-12 glasses of water daily (other drinks do not count). In the morning, after waking up, you need to drink 1 glass, and after eating, not earlier than after 30-40 minutes. On all days of the diet, second breakfast and afternoon tea are similar, alternate foods at your discretion and decide for yourself what to eat. It can be: cottage cheese - 100 gr., Half a glass of kefir, nuts - 10 pcs., Fruit or vegetable - 1 pc. Complete your snack with two glasses of water. Dinner, with the exception of a fasting day, should be from 100 grams of protein and the same amount of vegetables.

Monday
Mila advises to make the first day of the diet unloading. Fasting days can be devoted to both protein and carbohydrate foods. In carbohydrate unloading, you can include and choose one of the products of your choice: 1.5 kg of watermelon pulp, oranges, apples or vegetables. You can also eat pineapples, but the rate will need to be reduced to 1.2 kg. Divide fruits and vegetables into 6 equal parts and eat during the day, in the interval from 8 to 20 hours.
Protein unloading includes meat, fish or dairy products.

Choose one of the diet options:

Medium fat cottage cheese - 600 grams, 2 liters of water and two glasses of tea without sugar.
Low-fat cottage cheese - 600 grams, 1-2 tablespoons of sour cream, 2 cups of rosehip infusion.
Two glasses of rosehip broth and tea, 350 grams of lean meat and some green vegetables.
2 liters of water, 2 cups of rosehip broth, 400 grams of lean fish or meat.

Tuesday
For breakfast, please yourself with 100 grams of cottage cheese and fruits, eat 10 grams of nuts and one teaspoon of honey. For lunch, eat 100 grams of dietary pasta and vegetables, also 100 grams. You can add one teaspoon of tomato paste to pasta.

Wednesday
For breakfast, make a steamed omelet with 2 proteins, 1 yolk, 20 grams of cheese, vegetables and some seafood. Serving weight should not exceed 200 grams. For lunch, cook fish or chicken breast fillet (100 grams) and 100 grams of vegetables.

Thursday
On Thursday, there will be cottage cheese mixture for breakfast. Prepare it from 100 grams of cottage cheese, two teaspoons of honey and fruit of your choice. For lunch, eat cucumber, squid and eggs (serving weight no more than 200 grams!)

Friday
In the morning, from 3 crab sticks, yolk and two proteins, prepare a steam omelet. For lunch, bake chicken fillet marinated in a mixture of kefir, water and chopped herbs. Supplement the chicken with 100 grams of vegetables.

Saturday
For breakfast, eat 100 g of cottage cheese with a fat content of 5%, add 2 teaspoons of honey and sour cream to the cottage cheese, add a few pieces of fruit. Dine on cooked chicken with a sauce of low-fat cottage cheese, greens and garlic (bring to a suitable thickness, diluted with boiled water). As a side dish, eat 100 g of vegetables.

Sunday

Devote this day again to unloading. Stick to the diet for 1-2 weeks.

Video

Mila Gritsenko helped Anastasia Denisova lose weight

Mila on LifeNews

What to do when there is a need to lose weight, but I would not like to include myself in a rigid menu? It is worth learning how to rationally compose your menu for every day.

If it was decided to go on a diet, then we lose weight correctly, in no case should we allow rapid weight loss - the optimal weight loss indicator is about 500 grams weekly. It is necessary that when losing weight, the volume of adipose tissue decreases, while it is easier for the body to reduce muscle mass. If the wrong weight loss was undertaken, then there is a decrease in muscle mass, and the layer of fat in the meantime increases, which explains the weight gain after the end of the diet. If, nevertheless, it was not possible to resist and one or two favorite cakes were eaten, then there is no point in reproaching yourself. To burn calories, you need to do physical exercises without delay - do a general cleaning in the apartment, wash the doors and windows, you can arrange a shopping run. This will not allow excess weight to linger on the hips and waist, and the next day you can continue the diet.

How calories are burned

To lose weight, you need to resort to physical activity - running perfectly burns excess calories. Half an hour of running burns approximately 300 kcal.

In addition, 30 minutes of classes burns:

hanging clothes - 50 kcal;
washing windows - 114 kcal;
cleaning with a vacuum cleaner - 121 kcal;
intense sex - 150 kcal;
swimming - 450 kcal;
fitness club - 300 kcal.

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