Diet Malysheva – a weekly menu with recipes for every day, products and results of weight loss

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Fat deposits on the body form favorable conditions for various diseases, since metabolic processes are disturbed because of them. A person with obesity falls into a vicious circle: a low metabolism causes weight gain, even with a small amount of food. Diet Malysheva – the menu for the week suggests that excess weight will go away even with adequate nutrition, while losing weight will be slow and safe for health.

What is the diet of Elena Malysheva

Malysheva’s program involves the use of dishes from a certain set of products, which are forbidden to retreat from. The nutrition system is designed for 24 days, during which a person will not need to torment himself with hunger. The diet “losing weight with Elena Malysheva” is based on good nutrition, while it is extremely important to strictly follow the regime and adhere to the menu. Despite minor flaws, the “lose weight together” program belongs to the category of safe and effective.

Weight Loss Rules

The author recommends reducing your diet by removing harmful and incompatible products from it. The proposed menu system for weight loss has a beneficial effect on the digestive tract, provides an adequate amount of complex carbohydrates, healthy proteins, vitamins (mainly from fruits and vegetables) for the body. The author of the methodology recommends periodically holding fasting days, which will help to more effectively get rid of excess weight. Key nutritional guidelines:

  • exclusion from the menu of alcoholic beverages, minimizing salt in the diet, as these products retain moisture in the body;
  • with a passive lifestyle, a sufficient daily amount of calories is considered for women – 1200, for men – 1400, and Malysheva’s set for weight loss gives 1100 and 800 kcal (the remaining calorie content, if necessary, gets to the menu on its own);
  • the consumption of animal fats is reduced to a minimum amount, food is processed in a more useful way – it is boiled, steamed / grilled, baked;
  • to avoid a strong feeling of hunger during the diet, it is recommended to eat often (up to 6 times a day);
  • up to 0.25 kg of food can be consumed at a time – this will prevent the stomach from stretching;
  • cereals and bread can be eaten only separately from meat, while they can be combined with vegetables;
  • to speed up the metabolic processes, you need to drink plenty of clean water during weight loss (in addition, it removes toxins faster and carries beneficial substances throughout the body).

Girl holds a plate with salad

Principle of nutrition

The menu for a week or longer involves the use of no more than 1200 kcal per day. Since the average daily caloric intake of a woman’s diet is 1400-1800 kcal, weight loss occurs due to a calorie deficit. Key principles of losing weight:

  1. You can’t lose weight fast. Healthy weight reduction involves processing exclusively adipose tissue. This process is relatively slow: no more than 150 g of fat is burned per day, so the result of a week of dieting will be modest – a plumb of about 0.5 kg. Despite the low speed of losing weight with the help of the Malysheva system, it gives a more stable and safe result for health. The minimum period during which you need to follow such a diet is 3 months.
  2. Accounting for normal weight. Before you begin, you need to soberly assess the state of your own body. Many women whose weight is within normal limits begin to lose weight, although they do not need it.
  3. Taking into account individual characteristics. Before you go 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, refusing junk food does not help to lose weight, because the cause of obesity lies in diseases – diabetes, metabolic disorders, endocrine disorders, etc..
  4. Correction menu. Fatty, fried, salty foods are reduced or completely eliminated from the diet. Vegetable fats can be consumed in a minimal amount..
  5. Establishment of eating habits. A diet for a week or longer implies that a person will get used to a balanced, healthy menu and stick to it after completing the course. It is important to maintain and improve the result of losing weight..

Elena Malysheva

Ready meal

The author’s system of weight loss consists of ready-made dinners, lunches and breakfasts, which should only be warmed up before use, which is convenient for busy people. Consider in more detail a set of prepared foods from Elena Malysheva. The menu includes:

  • early breakfast – cereal or cereal;
  • second breakfast – any fruit;
  • lunch – a low-calorie frozen dish (you need to heat in the microwave), it should be supplemented with a fresh salad;
  • afternoon snack – cereal bar or dried fruits;
  • dinner – a relatively high-calorie frozen dish, which is also complemented by a salad of vegetables.

What is included

The calorie content of the products in the system is precisely calculated: each portion corresponds to 1 meal and is placed in a separate package. Each tray indicates the cooking method, and the daily ration has different color packages to make it easier to find the right food. The composition of the diet of Elena Malysheva by day is collected in four packages of different colors:

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

Part of the food has a dry appearance and before eating it must be steamed, pouring hot water (about 90 degrees). Other food from the Malysheva system is frozen, so it first needs to be defrosted, and then heated in a microwave oven. The menu for the week includes:

  1. Breakfasts with a calorie content of approximately 300 kcal. The following options are proposed: granola with 4 cereals, oatmeal with berries, granola with seeds / candied fruit, a cereal bar with cranberries and cherries, buckwheat / rice / wheat porridge with raisins, other additives, steam omelet with cauliflower or broccoli, etc..
  2. Calorie meals up to 150 kcal. Presented with champignons with potatoes and sauce, turkey with cauliflower / broccoli, saury fillet with mashed potatoes, chum and steamed rice, buckwheat porridge with mushrooms and onions, meat zrazy, meatballs with mushroom sauce, chicken breast with boiled rice, etc..
  3. Desserts are about 300 kcal. The menu for the week includes the following options for an afternoon snack: a fruit and nut bar, a mixture of dried fruits and nuts, a blueberry / lingonberry souffle, 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 and low-fat chicken, green / pumpkin cream soup with breadcrumbs, fish balls with rice, vegetables stuffed with vegetables, bell peppers, cabbage stewed with mushrooms, vegetable pilaf.

Blueberry souffle

Price

The standard set of products from the Elena Malysheva system is designed for 28 days and does not require long cooking. In this case, you can even make a purchase online by ordering goods on the website with delivery to St. Petersburg or Moscow. Buying a kit by mail and ordering home delivery is a great option for customers who are short of time or who are unable to leave their home because of excessive overweight.

The price of a set for weight loss can vary, depending on the chosen system: there are several program options 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).

Diet of Elena Malysheva for weight loss at home

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

Daily menu

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

Time of day

Type of food

Serving Size

1 day

Breakfast

  • boiled buckwheat;
  • Hard boiled egg;
  • salad with carrots and herbs (season with oil);
  • an Apple.

0.2 kg

1 PC.

100 g

1 PC.

Late breakfast

  • cottage cheese casserole without sugar;
  • sour cream 10%.

150 g

1 tbsp. l.

Dinner

  • steamed beef;
  • boiled cauliflower;
  • rosehip / herbal decoction.

120 g

200 g

High tea

  • stewed cabbage with zucchini;
  • grapefruit / other citrus;
  • baked apple with cinnamon.

200 g

1 PC.

1 PC.

Dinner

  • low fat kefir.

200 ml

2 day

Breakfast

  • steamed oatmeal;
  • berries;
  • nonfat milk.

100 g

200 g

1 tbsp.

Late breakfast

  • whole grain breads;
  • salad with beets and prunes (dressing – oil)

2 pcs.

200 g

Dinner

  • salad with tomato, cucumber, seasoned with oil;
  • pilaf with chicken, vegetables;
  • unsweetened green tea.

100 g

220 g

200 ml

High tea

  • yogurt;
  • low-fat cottage cheese.

125 ml

100 g

Dinner

  • boiled beans;
  • egg white and boiled cod souffle.

200 g

150 g

3 day

Breakfast

  • steamed omelet;
  • carrot and apple salad with butter.

100 g

100 g

Late breakfast

  • an Apple.

1 PC.

Dinner

  • boiled chicken fillet;
  • vegetable soup;
  • boiled beans.

100 g

150 ml

100 g

High tea

  • stewed cabbage with apple, carrot.

200 g

Dinner

  • low-fat cottage cheese;
  • kefir 1%.

100 g

200 ml

4 day

Breakfast

  • boiled green peas;
  • low-fat beef fillet;
  • cereal bread.

100 g

50 g

2 pcs.

Late breakfast

  • bread rolls;
  • the vinaigrette.

2 pcs.

150 g

Dinner

  • low-fat boiled fish;
  • fresh juice;
  • stewed vegetables.

150 g

1 tbsp.

150 g

High tea

  • nuts
  • an Apple.

50 g

1 PC.

Dinner

  • cottage cheese casserole without sugar;
  • sour cream 10%.

150 g

1 tbsp. l.

5 day

Breakfast

  • dried fruits;
  • porridge “Hercules” in milk.

30 g

150 g

Late breakfast

  • eggplant caviar;
  • bread rolls.

100 g

2 pcs.

Dinner

  • stewed vegetables;
  • Steamed fish.

200 g

100 g

High tea

  • vegetable pilaf.

170 g

Dinner

  • low-fat cottage cheese.

150 g

6 day

Breakfast

  • hard cheese;
  • green peas;
  • Hard boiled egg.

30 g

50 g

1 PC.

Late breakfast

  • sauerkraut;
  • baked potato.

100 g

1 PC.

Dinner

  • boiled chicken;
  • pea soup;
  • bread rolls;
  • vegetable stew.

100 g

200 ml

2 pcs.

100 g

High tea

  • vegetable salad without garnish.

200 g

Dinner

  • cauliflower stew;
  • kefir 1%

150 g

1 tbsp.

7 day

Breakfast

  • pearl barley porridge;
  • vegetable stew.

200 g

50 g

Late breakfast

  • orange.

1 PC.

Dinner

  • stewed cabbage;
  • boiled beef;
  • half apple.

150 g

80 g

High tea

  • salad with herbs;
  • cottage cheese.

50 g

100 g

Dinner

  • boiled beans;
  • fish souffle;
  • kefir 1%

150 g

150 g

1 tbsp.

How to lose weight in 10 days

A ten-day diet is based on separate nutrition, with a change in protein and carbohydrate foods by day of the week. Such a system for losing weight is not suitable for people with gastrointestinal diseases. The protein diet menu suggests a varied, satisfying diet, while the regime looks like this:

  • on an empty stomach a glass of warm water is taken;
  • for breakfast, eat green vegetables and a boiled egg;
  • during the day, meals are taken 4-5 times more, and dinner ends before 19 hours (only boiled chicken cooked in two waters is allowed to eat during the day – the first is drained).

Carbohydrate day is easier to carry since it is 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, seasoned with oil and lemon juice. This dish perfectly cleanses the intestines. During the diet should consume at least two liters of water per day.

Green vegetables and greens

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 unequal. The advantage of the author’s nutrition system is its benefit to the body. Such a regimen of food intake and a balanced diet do not put a strain on the digestive system and other human organs. The pluses of the diet are, in addition, include the lack of the need to count calories: the daily menu is clearly defined.

A negative factor in this method of losing weight is the relative uniformity of the diet, but this set of products was not chosen by chance – all food favorably affects the functioning of the intestine. The disadvantage of the diet is the fact that excess weight goes away slowly, unlike other more stringent food systems. Nevertheless, having managed to lose a few kilograms according to the Malysheva system, you probably will not see them on your body anymore if you stick to the basics of a healthy diet.

Slimming recipes

You can keep a diet for a week or as long as you want, but it is better to make such a diet a habit and observe it constantly. With the help of the Malysheva Elena’s technique, it will turn out to lose weight permanently and without harm to health. Since each organism is individual, the time to achieve the result varies, however, adhering to the rules of nutrition, you will definitely get the expected results. Slimming recipes are simple and time-saving..

Chicken cutlets with herbs

  1. Prepare 0.7 kg of fresh fillet, 1 egg, spices, 0.3 cauliflower, dill.
  2. Grind meat and boiled cabbage with a blender until smooth.
  3. Combine the mass with the egg, finely chopped herbs, spices.
  4. Having thoroughly mixed the mass, form cutlets from it and cook them for a couple.

Tomato soup:

  1. You will need 1 onion, 6 ripe tomatoes, chicken stock (1 l), bell pepper, spices, sour cream, buckwheat (150 g) and herbs.
  2. Cut the chopped onion in olive oil, bake the tomatoes in the oven for 15 minutes.
  3. Remove the tomatoes from the skin, grind with a blender along with the onion, dilute the mixture with chicken stock.
  4. In the resulting mass, you need to shift the boiled buckwheat and pieces of stewed pepper separately.
  5. Serve the dish better with a spoon of sour cream and fresh herbs.

Tomato soup

Buckwheat soup with chicken:

  1. Prepare the onion, 3 tomatoes, chicken breast, 100 g buckwheat, greens, sweet pepper in advance.
  2. Dice the onion, pass for a couple of minutes.
  3. Peel the tomatoes, dousing with boiling water, then mash the pulp with a fork and transfer the mixture to the onion in a pan. Stew 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 buckwheat in this liquid.
  5. Cut the chicken, send it to the soup along with frying.
  6. The last in the dish according to the recipe of Elena Malysheva add finely chopped pepper, herbs.

Pineapple Chicken:

  1. Take 2 chicken breasts, a jar of pineapple, soy sauce, spices.
  2. Boil the meat, do not drain the broth – it will be needed.
  3. Dice pineapples.
  4. Mix chicken with 2 tbsp. l soy sauce and pepper.
  5. Put the marinated fillet in a mold, fill with 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. To it. l starch and mix thoroughly. Add pineapple slices at the end..
  7. Eat a chicken in pineapple sauce 1-2 times a week during the diet of Elena Malysheva.
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