The "Friendship" diet was proposed by process engineer Tatyana Malakhova and became popular after its founder took part in the "Let them talk" program. The principle of the technique is to correctly combine products and follow the rules of a balanced diet. So, this diet can be followed on an ongoing basis.

The essence and rules of the methodology

The heat engineer used the following principle in developing her methodology: you need to be “friends” with the body, that is, live in harmony with it, without exposing it to stress. This is how the diet got its name. To achieve your goals, you need to organize a balanced and varied diet, in which the body will receive vitamins and useful elements from food, and carbohydrates - by breaking down body fat, due to which weight loss occurs.

In order to be “friends” with the body, Malakhova developed a set of rules by analyzing existing weight loss programs:

• Observe the correct drinking regimen: after waking up, drink a glass of purified water, as well as 30 minutes before meals and 40 minutes after. So, you drink the daily norm of water - about 1.5-2 liters. Drinking liquids while eating is not recommended. So, you will have to give up snacks in the form of buns and kefir, etc.
• Have breakfast every day. This is the most important meal of the day, because it will saturate the body with energy that will be used during the day, and not stored as fat.
• Make a meal plan and stick to it day in and day out. The optimal number of meals is from 3 to 5 times. At the same time, it is worth giving up unplanned snacks. It is advisable to eat a fresh vegetable or fruit before each meal.
• Eat slowly, chewing thoroughly. If you eat quickly, it is almost impossible to feel full immediately - it will come after 20 minutes. As a rule, this can provoke overeating. If you do not chew food thoroughly, you can disrupt digestion and provoke various diseases of the gastrointestinal tract.
• Arrange the last meal 4 hours before going to bed. If you have dinner right before bed, the body will not have time to digest food, and it will be deposited in the form of fat. If there is a strong feeling of hunger, it is allowed to drink a glass of kefir or milk.

It will take about 7 days to master these rules, during which there is a high probability of breakdowns. Further, it will be quite simple to observe them, and not only for losing weight, but also for maintaining a beautiful figure.

Allowed and prohibited products

The right set of products is the key to losing weight, so Malakhova paid special attention to this issue, offering two baskets of products: the first must be discarded, and the second must be purchased.

Forbidden basket

• Foods with a high glycemic index (from 70). These include bakery products made from wheat flour, sweets, baked potatoes, honey, white rice.
• Salt. Not only awakens the appetite, but also retains excess fluid in the body, which leads to edema and the formation of extra pounds. So, you will have to give up fast food, snacks and other harmful things, since they contain a large amount of salt, and are also excessively high in calories.
• Products that have undergone food processing. These are smoked meats, sausages, sausages, canned food, semi-finished products. The fact is that they contain preservatives, substitutes and flavor enhancers.
• Shop sauces. These are ketchup, mayonnaise, seasonings, etc. They contain chemical additives, thickeners and preservatives.
• Alcohol. It will lead to a slow metabolism, and it will also cause overeating, because high-calorie salty snacks are often served with alcoholic drinks.

From alcohol, from time to time you can afford 1-2 glasses of dry red wine.

Read more about what foods should be removed from the diet for quick weight loss -.

Authorized shopping cart

• Low fat dairy products. You can include cottage cheese, kefir, milk, yogurt, fermented baked milk and similar products in the menu, but their fat content should be up to 3%. Cheeses are also allowed, but low-fat - up to 20%.

Dairy products contain calcium, which is essential for healthy bones, teeth, hair, and skin.

• Vegetables. Especially useful are leeks, lettuce, celery, cucumbers, avocados, tomatoes, cabbage of any type.
• Fruits, including apple, pear, mango, kiwi, citrus. In the minimum amount, it is worth eating a banana and grapes, since these fruits are rich in glucose.
• Whole grains rich in B vitamins, fiber and complex carbohydrates. These foods include soybeans, beans, whole peas, and lentils. Of the c / o products, corn, pearl barley, barley, brown and wild rice, oatmeal are also preferable.
• Fish, seafood, dietary meat (chicken, beef, venison, turkey). These are irreplaceable suppliers of proteins.
• Dried fruits, nuts and seeds in small quantities. They can be used as a snack if you have a strong craving for sweets, or as part of salads.
• Salt substitutes - paprika, black pepper, coriander, lemon juice, garlic, herbs and natural seasonings to taste.
• Limited dark chocolate. It will not only satisfy cravings for sweets, but also cheer you up.

How to make a menu?

To correctly compose a menu, it is worth considering the following rules:

1. For breakfast, you need to serve carbohydrates in order to partially saturate the body with energy. For example, cottage cheese with fruits or berries, oatmeal or fruit salad will do.
2. To satisfy the feeling of hunger before lunch, it is worth making a light snack. You can drink kefir, eat natural yogurt or fruit.
3. For lunch, you need to serve protein foods - vegetable soup with chicken, meat or fish with a side dish, vegetable salad with hard cheese, etc.
4. Dinner should be light so as not to overload the body before bedtime. It is advisable to eat stewed vegetables, sour-milk products or a salad with nuts.
5. At night, drink kefir or milk.

Following a similar scheme, you can make your daily diet. Here is a sample menu for 7 days:

Day 1

1. In the morning, eat a salad of celery, carrot halves, grapefruit slices. You can sprinkle with sesame seeds.
2. For lunch, serve 100 g of cottage cheese with fruit. For example, you can cut one kiwi or half an apple.
3. For lunch, prepare a vegetable salad of carrots and boiled beets, which should be seasoned with 1 tbsp. l. olive oil. Serve with red fish (100 g).
4. Have dinner with boiled chicken breast (150 g).

Day 2

1. In the morning, eat oatmeal on the water with dried apricots (150 g) and cottage cheese (100 g).
2. Have a snack with an apple and a glass of kefir.
3. For lunch, cook grilled chicken breast and vegetable salad with tomatoes, cucumbers and herbs.
4. The last meal is a salad with boiled shrimp, avocado, lettuce and bell pepper, which can be seasoned with olive oil and the juice of half a lemon.

For dinner, you can cook a very tasty and healthy salad with shrimp, arugula and feta cheese:

Day 3

1. In the morning, eat cottage cheese with carrots, grated on a fine grater, as well as 2-3 dried fruits.
2. For lunch, serve a fruit salad with apple and pear, lightly sprinkled with sesame seeds.
3. For lunch, eat three dishes: bean soup, vegetable salad with cherry tomatoes, cucumber, bell pepper and herbs, buckwheat porridge (4-5 tablespoons).
4. For dinner, eat fish fillet, pre-baked in foil with natural yogurt dressing, and fresh vegetables.

Day 4

1. In the morning, eat oatmeal on the water with strawberries and wheat germ, as well as cottage cheese and 0.5 grapefruit.
2. Have a snack with a pear and a glass of kefir.
3. For lunch, eat seafood with a salad of radish, white cabbage and cucumber. It can be seasoned with linseed oil and the juice of half a lemon. You can also eat 1 loaf with a slice of hard cheese.
4. For dinner, prepare the curd mass, to which add sliced ​​\u200b\u200bcucumber, chopped green onion and one clove of garlic passed through a press.

Day 5

1. In the morning, prepare sugar-free muesli with nuts and berries, seasoned with natural yogurt.
2. Snack on an orange.
3. For lunch, stew the turkey fillet, steam the green beans and serve with fresh green vegetables.
4. For dinner, make a two-egg omelette and serve with steamed tomatoes and a salad of carrots, beets and cabbage.
5. Before going to bed, drink a glass of kefir.

Day 6

1. After waking up, eat oatmeal with cottage cheese.
2. Eat a tangerine for lunch.
3. Perfect for lunch: chicken skewers, steamed vegetables, and creamy broccoli soup.
4. For dinner, you can serve bell peppers stuffed with minced chicken, onions and carrots.

Day 7

1. Serve cottage cheese with almonds or seeds in the morning.
2. As a snack - a baked apple with cinnamon.
3. For lunch, bake fish and prepare a salad with beets and carrots.
4. Boil peas for dinner, serve with 2-3 cucumbers and tomatoes.

Taking into account the rules of the Friendship diet, you can create your own menu based on your own taste preferences and capabilities.

Delicious recipes from Malakhova

Tatyana Malakhova invites all those who are losing weight to pay special attention to such quick recipes:

• Oatmeal: 3 tablespoons of cereal in a bowl, pour kefir. Eat after 20 minutes.
• Vegetable salad №1: on a fine grater, grate one fresh carrot and 0.5 beets, combine in a bowl and season with 1 teaspoon of olive oil.
• Vegetable salad №2: grate 1 carrot, chop the celery root and 4 grapefruit slices. Combine all ingredients in a bowl, season with a few drops of lemon juice and sprinkle with sesame seeds.
• Cocktail Sybarite: Combine 50 g of cottage cheese in a deep bowl with sliced ​​\u200b\u200bfruits - one kiwi, 3 slices of grapefruit and 0.5 apples. Grind all this with a blender to get a homogeneous mass. If it turns out too thick, you can season with 2-3 tablespoons of kefir (1%).

As a breakfast, a protein shake made from cottage cheese, milk, raspberries and strawberries is great. His recipe is presented in the following video:

What results to expect?

The peculiarity of the Friendship diet is that it will not give quick results, however, with constant observance, it will allow you to lose from 15 to 20% of the initial weight within 6 months. At the same time, some girls note that already in 1-2 weeks they lose weight by 2-3 kg. As a rule, this is true if there is a lot of excess weight.

In addition to losing weight, the diet will improve the condition of the skin, hair and nails. It is noteworthy that even with the loss of a lot of weight, stretch marks will not appear on the skin.

If you follow the rules of the diet constantly, the lost kilograms will not return, and the metabolism will normalize.

Are there contraindications?

The Friendship Diet is a summary of healthy eating rules, so there are no particular contraindications. However, it is definitely worth consulting with a nutritionist if you have peptic ulcer or gastritis during an exacerbation, pregnancy and lactation. This also applies to cases when a child or teenager is losing weight.

So, the Friendship diet from Tatyana Malakhova will allow you to switch to a balanced diet with the right foods. Such a program can be followed on a permanent basis, while you will feel lightness throughout the body, maintaining your ideal weight.

In fact, today there are a large number of diets, and they are not always invented by professionals. On the contrary, more and more often we can observe a trend when a famous actress or singer suddenly tries on the role of an amateur nutritionist. They create their own complex, which allegedly helped them become healthy and achieve the desired result. But it is not known whether this diet is really worthy of your attention and whether it will cause negative consequences. But there are real talents in this bunch of imaginary nutritionists and their experience is known all over the world.

We bring to your attention a diet from the writer and nutritionist Tatyana Malakhova. She's not the type to prescribe you a meager supply of food, a hard workout of stuffing liters of water into you every day. The woman wrote books called "Be slim", this is not just a guide to proper weight loss, it is a whole encyclopedia aimed at eliminating shortcomings and failures in modern diets. Reading the book, you can choose for yourself the most optimal type of weight loss that will not harm your health.

Another popular weight loss method is

Tatyana Malakhova called her diet very disposingly - “Friendship”. And despite the fact that the diet appeared on the Internet quite recently, it has already managed to win great love from users. The main thing is that before the presentation of the diet, the author of the book personally tested it on herself and highlighted the main aspects, indicated the pros and cons of this method of losing weight.

If you want to know what is the main difference between Malakhova's nutrition course and other diets, then the answer is quite simple. She does not dictate the correct menu to you, she does not draw up a diet, she only shares recommendations that you must follow. A woman who wants to lose weight must independently develop her own diet. So, you can not only save money by not having to choose expensive fruits and delicacies, but you can also make the right menu from the products that are closest to you.

The name of the Friendship diet speaks for itself, the author literally encourages you to establish friendly relations with your own body. Stop being lazy, stop building up a large layer of body fat, and finally stop starving yourself with cruel diets, from which the body is under great stress. According to the author, all the hard ways of losing weight, which we have become accustomed to resorting to more than once, only make our body “close in itself”. And this can lead to real problems - metabolic disorders and digestive problems.

Tatyana invites you to literally pamper your body, but do not do it with tasteless and colorful hamburgers, but pay attention to tasty, fresh and healthy products. Therefore, the first thing you need to do is eliminate chemical and carcinogenic products from your diet.

• It is necessary to switch to a fractional nutrition system and carry out 5-6 snacks per day. So, you will never feel hungry and at the same time you will not be able to overeat.
• It is strictly forbidden to eat at night, but you should be careful with this. If you go to bed at midnight, then the rule - to eat after six does not suit you. The last meal should be taken 2-3 hours before bedtime.
• Between meals should be about 4 hours.
• After waking up and thirty minutes before breakfast, it is recommended to drink a glass of water, not seasoned with sugar and salt.
• It also does not impose a strict drinking regimen on you, but still offers to control the process of water consumption. It should be about 4-5 glasses in your daily diet, this includes both juices and other types of liquids.
• Breakfasts are not to be missed. A tasty and healthy breakfast activates the proper functioning of digestion and thus awakens the entire body.
• Follow the three "NOTs" - do not overeat, do not starve and do not break down.
• Your diet should be varied, so try not to eat the same dish several times a day.
• It is forbidden to drink while eating, the liquid can be drunk 30 minutes before eating.
• Do not overload yourself during dinner, it is best to opt for steamed vegetables.
• This type of diet has no time limits, you can follow it throughout your life so as not to lose the result. But if you have reached the desired kilograms, then there is an opportunity to include a couple of prohibited foods in your diet.
• Do not forget about sleep, it must be present in your life and be about 8-9 hours.
• It is recommended to consume fresh vegetables and fruits, both in the form of salads and ordinary cuts, during each meal.
• You should spend at least 20 minutes eating food, chewing all the pieces well and enjoying the process.
• You must consume at least 1200 kcal per day.

Products for weight loss with Tatyana Malakhova

And in the first place she puts everyone's favorite salt, which is referred to as "white death". It negatively affects the entire body and of course interferes with your weight loss. The thing is that an excess of salt in the body retains fluid in the cells of the body, which is why our skin seems to be swollen. Due to the fact that the fluid is retained in the body, poisons, toxins, salts and various types of toxins remain with it. The presence of these elements in your body will inevitably add a few more kilograms to the already existing fat mass.

But it will be very difficult to control salt intake, because it is present in the composition of some products. It is in your hands to refuse industrial sauces, ketchups and pickles, in which a large amount of salt is concentrated. You should also remove fast food, snacks and crackers from the diet, the salt content in them is also extremely high.

Another strict no for the author of the diet is sweets, but this problem is much more difficult to deal with. Various sweets, sweets and other desserts bring only aesthetic pleasure to our mind, but in fact cause irreparable harm to your figure. If you are unable to give up sweets, then it is better to replace them with natural sugars. You can have a snack with a couple of slices of dark chocolate or drink tea with honey. Fruits, marshmallows and meringues are also a very tasty alternative to milk chocolate and other harmful sweets. Some of the healthy sweets also contain valuable proteins, vitamins and fructose.

The author urges you to get rid of rice and potatoes, due to their high content of the glycemic index. And this means that it will be applied not only to your kilograms, but also to the state of health in general.

As for alcohol, the only exceptions here are a couple of glasses of wine on holidays. In other cases, it is better not to drink alcohol in any of its manifestations, because most of its varieties have a high calorie content, and also increase the feeling of hunger. Accordingly, overeating in this situation is inevitable, so it's better not to tempt fate.

Products for weight loss according to the book "Be slim"

• Berries and fruits
• Vegetables and mushrooms
• Whole grain cereals
• Dairy
• Seafood
• Nuts, seeds and beans
• lean meat

As you may have noticed, the list of products is quite extensive, you can make a large number of dishes that will definitely not damage your figure.

Power scheme

Breakfast

Your breakfast should consist of whole grain cereals and a small amount of dairy products.

Snack

For a snack, pieces of fruit are best, they are best consumed separately from other products.

Dinner

For lunch, it is welcome to consume animal proteins and vegetables in any form.

Dinner

During dinner, you should not overload your body, so opt for steamed vegetables and proteins.

How to get out of the Malakhova diet?

We want to reveal to you a little truth that losing weight with Tatyana Malakhova is not a certain type of diet, but rather a healthy eating program. That is why she does not require an exit. If, thanks to the observance of these recommendations, you managed to come to the desired kilograms, then you can simply revise your menu. Add some forbidden foods to it, which include bread, potatoes and fried foods. Occasionally, you can indulge yourself in weak alcohol and not be afraid that the result of your efforts will be spoiled for a few glasses of wine.

Another change associated with this diet may be to increase the caloric content of the diet, raise it to 1800 kcal. If after the New Year holidays you feel heaviness and another approaching hunger, then it is better to arrange fasting days for yourself. Of course, you should not go back to the harmful products that you refused with such an effort. The main enemies include salt and sugar.

Once you're off the diet, don't forget to keep making your breakfasts hearty and high in carbs. Lunch should concentrate several types of food at once, both liquid dishes and delicious side dishes. For dinner, continue to eat delicious side dishes, fish and meat products that are low in fat.

Despite the fact that you decided to abstain from the diet, it is still worth continuing to drink ordinary water. Try not to drink liquids during meals, drink about 4 glasses of pure water a day. Continue your workouts, visit baths and saunas, sign up for a massage of problem areas.

Cons of Tatyana Malakhova's diet

Tatyana Malakhova diet, which, according to the author herself, has no drawbacks. But it still has a short list of nuances that you need to listen to. Despite the fact that the diet is universal and suitable for almost everyone, it has a large number of rules and prohibitions. Agree, it will be very difficult to comply with them all, many will undoubtedly break the rules. It will be especially difficult for working people to follow it, who can only eat once a day and do not have the opportunity to store fresh fruits and vegetables.

The second glaring problem with this diet is that each person will have their own outcome. Someone will be able to lose 3 kilograms in one week, while someone will not see the result even after a month. It's all about metabolism, genetics and a different lifestyle, someone is the most active, while someone, on the contrary, is forced to sit for 10 hours in front of a monitor screen.

It's no secret that a low-calorie diet can cause unpleasant digestive problems. These include nausea, colic, headaches, indigestion and general weakness. If you constantly use only fiber, as prescribed in the diet, you may encounter constant constipation. Of course, this will only happen if you don't drink enough water per day.

As you can see, the diet includes a large amount of dietary fiber and at the same time practically excludes fats and proteins from the diet. It is thanks to the latter that a person gets beautiful and strong muscles. Therefore, for those who play sports, it is better to refrain from this method of losing weight, because the presence of muscles is the main rule in any sport.

Contraindications to weight loss with Malakhova

1. Too young age
2. Pregnancy
3. Diseases of the heart, nervous system and fluctuations in blood pressure
4. Viral diseases
5. Recent major illnesses and surgeries
6. food allergies
7. Professional sports
8. extreme obesity
9. Weakened immunity

Tatyana Malakhova, whose weight loss led her to incredible results, does not guarantee you exactly the same results. Therefore, you need to be careful, choose the most optimal menu for yourself. And do not make a diet out of this diet, let it become your way of life, proper nutrition will improve the health of the body.

This is how recommendations from a woman who, through personal experience, managed to cope with her own excess weight look like. She had to go through many diets and exercise programs to create her own diet. She doesn't tell you a strict menu to follow, no, she gives you the freedom to choose. After reading all the recommendations and contraindications, you can create a high-quality nutrition system made up of your favorite dishes.

Being healthy is the main quality that can transform not only your body and face, but life in general. Proper nutrition provides not only getting rid of extra pounds, but also provides a beautiful look for your skin and the tone of the whole body. So, having got acquainted with all the rules and trying to follow them, you can take a step towards the ideal figure. You should not be afraid of anything, because the result of losing weight is only in your hands.

One of the most popular weight loss methods in recent years is friendship diet from the author Tatyana Malakhova . Although this system was developed not so long ago, it already has a lot of adherents.

As the author herself said, on the way to creating this effective technique, she tried many different systems. Having gathered information from various sources and having tried these methods on herself, Tatyana Malakhova created her own course.

The essence of the method

• After waking up, drink a glass of water;
• Drink at least 4 glasses of water throughout the day. Optimally - before meals for 15-30 minutes or an hour after the meal. It is not recommended to drink while eating;
• Chew food thoroughly. Do not eat in a bad mood and in a hurry;
• Dinner should be at least 3-4 hours before going to bed. In this case, the meal should consist of light foods;
• Breakfast is mandatory to prepare the digestive system for work;
• Before the main course, you need to eat salads from fresh vegetables.

The diet of Tatyana Malakhova, described in the book "Be Slim"

Those who have been and are on diets very often abuse permitted foods. Reducing the daily diet leads to a decrease in the amount of energy received. If a person does not spend this energy reserve, then it accumulates in the form of fat cells.

To get rid of those, Tatyana Malakhova suggests creating a so-called negative balance in the body and correctly compiling your diet.

The basis of the "Be slim" system, like many other methods, is motivation. The person must clearly set the goal and the expected result. Thus, it is easier to change the diet. Do not forget that when you lose weight, the body becomes healthier.

We can say that the diet of Tatyana Malakhova is a complex consisting of a low-calorie diet and the basics of separate nutrition. For example, the list of basic products includes kefir, cottage cheese, unsweetened fruits and vegetables, which can be easily satiated.

At the same time, vegetable salads can be flavored only with lemon juice, oils are excluded. Basic foods are eaten either for lunch or dinner. Porridge and bread are allowed only for breakfast.

The total calorie content of the diet should not exceed 1300 kcal per day. This rate is suitable for those who do not lead an active lifestyle. If a person goes in for sports, then, accordingly, the calorie content increases.

The diet of Tatyana Malakhova suggests excluding from the menu:

No need to give up the above food immediately. You can do this gradually, replacing them with natural and more natural counterparts.

Useful foods that must be present in the diet of friendship diet:

• Fresh fruits and vegetables. In particular, leaf lettuce, petiole celery, leek, avocado, mango, kiwi will be useful;
• Dairy products with low fat content without additives and sugar. Sweet lovers can make their own yogurt at home;
• Hard cheese with low fat content - healthy, nutritious, contains a lot of calcium;
• Fresh seafood. They are a good source of proteins, trace elements, omega-3 acids, so they perfectly lower cholesterol and protect blood vessels;
• Whole grain products. They supply complex carbohydrates to the body, are rich in fiber, B vitamins. A lot of vegetable protein is found in legumes;
• Nuts and seeds within reasonable limits, dried fruits - these products can replace sweets, but you still should not abuse them;
• Natural seasonings: spices, garlic, herbs, pepper, lemon juice, etc. They will replace salt and improve digestion;
• Dry red wine - 1-2 glasses a day and dark chocolate instead of sweets.

A sample friendship diet menu for a week from Tatyana Malakhova

The system does not imply adherence to a strict menu, so everyone can make their own diet. The author of the methodology herself prefers to eat cereals and proteins for breakfast, fruits for lunch, vegetables and animal proteins for lunch and dinner.

What are diets for? The answer to many will seem very simple, because the essence of diet programs is to lose weight at any cost and means. This is how it actually happens. And how should it happen?

The thing is that a huge number of diets (which are now and have always been in fashion) give rise to even more absurd programs on which people lose a huge fraction of their health along with extra grams.

Writer and nutritionist Tatyana Malakhova does not approve of diets in which you limit yourself to a meager supply of food, tighten your diet and workouts, stuff liters of water, and at the same time the final plumb line turns out to be many times less than promised. In her book Be Slim, Tatyana presented her own weight loss program that takes into account the “holes” and shortcomings in modern methods, making it easier for women to lose weight and protecting their health from the consequences.

Tatyana's author's diet under the pleasant and endearing name "Friendship" appeared on the network recently, but has already won a lot of positive reviews. At the same time, the author personally tested the compiled methodology on herself and lost extra pounds.

What is the difference between Malakhova's nutrition course and many similar ones? The fact is that the author invites every woman to independently develop a scheme and diet, using her best practices and advice. Thus, the menu can become tasty, nutritious, healthy, economical in terms of finances and effective for weight loss.

The whole essence of the diet is revealed in its name - "Friendship". Malakhova invites every woman to take a closer look at her body, get to know its needs better and make “friendship” with it. That is, we should stop starving him, exhausting him with hard training, prohibiting extra snacks, insisting on increased fluid intake. All harsh conditions, according to the author, lead to the opposite effect - the body "closes in on itself", metabolism is disturbed, digestion stops, and all this does not contribute to productive weight loss.

The author advises pampering the body only with tasty, healthy, fresh and natural food. Therefore, stupid, industrial, chemical and carcinogenic products, as well as harmful liquids, should not be present in your diet. Which ingredients should be excluded, we will consider in the next section of the article.

• it is advisable to switch to a fractional food system, carry out 4-5 snacks a day;
• at night it is forbidden to eat, the last time you should eat 3-4 hours before bedtime;
• the break between snacks should be about 4 hours;
• before breakfast, you should drink a glass of cool ordinary water without salt and gas;
• the drinking regime is not strict, but the use of 4-6 glasses of liquid is welcome (including juices, teas and other drinks);
• breakfasts in this program are mandatory, because they activate the digestive system, as well as metabolism;
• try not to overeat, do not starve and do not break the diet;
• we do not eat the same dish several times a day, the diet should be varied, and not familiar to the Soviet family;
• we use all drinks 30 minutes before or after a meal, but do not drink the food itself;
• dinner should be light, may include steamed or stewed vegetables, which reduce the need for sweets;
• the duration of the diet is not limited, but when the desired result in weight loss is achieved, several previously prohibited products can be introduced into the menu;
• night rest should be performed at the same time and be at least 8-9 hours;
• choose carbohydrates with a low glycemic index;
• you should eat fresh vegetables in the form of salads and cuts at every meal;
• fruits are always eaten separately from other foods;
• we eat food for 20 or more minutes, chewing each bite thoroughly, enjoying the process;
• daily calorie content should not be below 1200 kcal;
• if you do not play sports and lead a calm lifestyle, your amount of fat per day should not exceed 30 g;
• do not mix animal and vegetable lipids during one meal.

The main advantages of the Malakhova diet:

• freedom in drawing up a diet plan and in choosing products for it;
• easily tolerated, satisfying, nutritious;
• balanced in all respects, which eliminates the need to use dietary supplements and vitamin complexes;
• suitable for both men and women, as well as teenagers and the elderly;
• combines with training and does not deplete muscle mass (provided that you have chosen enough proteins and slow carbohydrates for the daily menu);
• effective - every week of the diet burns up to 2-3 extra pounds;
• the duration of the diet is not limited, which will make it possible to achieve your goals in losing weight;
• there is no need to count calories, weigh portions and study the qualitative composition of products;
• the diet has a minimum of disadvantages and contraindications;
• all products for compiling the menu are useful and healthy, as well as affordable in terms of finances;
• the diet does not require culinary skills, all dishes take a minimum of time and effort to prepare;
• a low-calorie menu allows you to reduce the volume of the stomach, which will contribute to saturation even in small portions in the future;
• diet helps to strengthen the immune system and speed up the metabolism.

A set of products for the diet of Tatyana Malakhova, diet examples

Let's talk about which foods are approved by Tatyana for a healthy and low-calorie diet, and which should be excluded from the diet.

Salt, like "white death", acts negatively on all fronts of the body and, of course, affects weight loss. If there is a lot of this nutritional supplement in the body, then the fluid consumed will be retained in the cells, giving the tissues a swollen appearance. Since the liquid begins to linger, various toxins, poisons, carcinogens, salts, toxins, radicals and metabolic products remain in the cells with it, which in total gives a weight gain of up to 2 kg. Be sure to control your salt intake, as it is already found in moderation in some foods. Try to avoid industrial sauces, dressings, ketchups, marinades, pickles and preserves. And also from semi-finished products, fried foods, fast food, snacks, crackers and chips. All these products, in addition to salt, contain a lot of harmful fats, carcinogens, chemicals and industrial additives, as well as simple carbohydrates that contribute to the accumulation of fat.

Tatyana also criticizes the presence of sweet foods, sweets, desserts, cakes and chocolate in the diet. The benefits of such products are only spiritual, but they harm the figure, and greatly! If you want something sweet, then it is better to allow yourself a couple of squares of natural dark chocolate, tea with honey, sweet berries and fruits, dried fruits, meringues, marshmallows, marmalade, jelly. Some of these sweets even contain dietary fiber, vitamins, minerals, valuable proteins and fructose.

Malakhova recommends giving up such familiar foods as white rice, flour products, and potatoes. Why? In all respects, these products have a high glycemic index, so they negatively affect weight from all sides.

Why is alcohol harmful? Most of these drinks are high in calories, sugary and carbohydrate, and also exacerbate the feeling of hunger, which inevitably leads to overeating. If you really want to raise a toast at the celebration, allow yourself no more than 2 glasses of table wine.

Fatty, fried, spicy, smoked foods that do not bring any benefit to the body are also harmful to health and weight.

What to choose when compiling an optimal and satisfying menu:

• vegetables, garden greens, mushrooms;
• legumes and soy products;
• fruits and berries;
• dairy and sour-milk products fat-free;
• seafood, lean fish;
• lean meat and poultry;
• whole grain cereals (buckwheat, brown rice, oatmeal);
• nuts, seeds, seeds

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

Ideal power scheme from Malakhova:
Breakfast should include whole grain porridge and dairy products.
Snack - a serving of fruit separate from other foods.
Lunch can consist of vegetables in any form, animal proteins.
Dinner should be light - fresh vegetable salad and proteins.

An example of Tatyana Malakhova's "Friendship" diet for a week is listed below. Weight loss is about 3 kg, after which you can repeat the course until the desired results are achieved.

We drink drinks, as you remember, half an hour before and after meals. It is allowed to use vegetable and fruit juices, nectars, berry smoothies and fruit drinks, kissels and unsweetened compotes, tea, herbal decoctions, ginger drink, whole grain coffee and cocoa, mineral water.

Monday.
Breakfast consists of oatmeal with dried fruits and a small portion of lean cottage cheese.
Snack - 1 apple and a couple of tangerines (one orange).
We have lunch with fresh tomato, steamed vegetables and boiled chicken breast.
Dinner consists of a vegetable salad with chicken eggs, avocado and shrimp. Dress the salad with lemon juice and olive oil. After half an hour, we drink a glass of green tea.

Tuesday.
Breakfast is a salad of grated fresh carrots, beets and walnuts. We also eat a portion of cottage cheese.
Snack - fruit salad (citruses, apples, pears, sesame seeds, avocados), seasoned with lean unsweetened yogurt.
Lunch consists of a spring salad, bean soup with chicken broth (do not add potatoes). Also put a portion of buckwheat and a little minced chicken (2 tablespoons).
Dinner consists of steam fish on a vegetable pillow, cabbage salad.

Wednesday.
We have breakfast with boiled brown rice with saffron, raisins and honey. Also put half a grapefruit and a little cottage cheese.
Snack - a glass of berries. After half an hour, we drink a glass of bifidoc.
Lunch consists of a vegetable salad, boiled seafood with lentils and a slice of bran bread.
Dinner is a cottage cheese casserole with vegetables, herbs and garlic. After dinner, we drink a glass of kefir.

Thursday.
Breakfast includes pumpkin porridge with pears and pistachios. Also put cottage cheese.
Snack - a few slices of melon or watermelon.
Lunch consists of a Greek salad. For the second, we eat asparagus stewed with egg, steamed turkey fillet.
Dinner consists of boiled fish, stewed eggplant with garlic and yogurt.

Friday.
We have breakfast with oatmeal with dried fruits and nuts seasoned with lean yogurt.
Snack - 1 small pomegranate and an apple.
Lunch consists of a salad (kelp plus Korean carrots), light celery puree soup, broccoli and zucchini. Stewed vegetables with pieces of veal are put on the second.
Dinner includes a two-egg omelet with vegetables, mushrooms and soy cheese. Cabbage salad with cucumber is also put.

Weekend for that and weekends to make rest to your body. Over the next two days, we will prepare any products we like from the 5-day menu, and also indulge ourselves with healthy desserts in the morning.

And, of course, we will give an example of a “signature” menu for 1 day, which was especially loved by Malakhova’s fans:
Breakfast consists of oatmeal porridge on the water (up to 200 g).
Snack - cocktail "Sybarite". It is prepared as follows: in a deep saucepan we send 50 g of lean cottage cheese, one kiwi, a quarter of a grapefruit and half of a green apple. Cut fruits into small pieces. Beat the resulting mixture with a blender until smooth, adding along the way a little lean bifidok to taste.
Lunch consists of salad (half a beetroot, 1 medium carrot, olive oil and walnuts). You can also afford some animal proteins (steam fish or boiled chicken breast).
Dinner should include a light vegetable salad, such as half a carrot, a stalk of celery, a third of a grapefruit, lemon juice and sesame seeds. Also put 1 boiled chicken egg and a slice of low-fat cheese.

How to get out of Tatyana Malakhova's diet

By itself, the diet is just a healthy eating program, satisfying and balanced enough that there is no need to leave it. After achieving results, you can revise the menu a bit, start eating wholemeal pasta, whole grain bread, potatoes, some fried foods (without crust), and also sometimes treat yourself to sweets and weak alcohol. Also increase the caloric content of the diet a little, stop at 1600-1800 kcal per day. After overeating, holiday feasts and night gluttony, do fasting days on your favorite foods. And, of course, try to limit the harmful foods mentioned above in the article, as well as salt and sugar in its pure form.

Always make breakfast after a diet carbohydrate and satisfying to provide an energy boost for the whole day. Snacks should consist of fruits, berries and vegetable salads, as well as dairy products. Lunch should be complex, include a liquid dish, a side dish (porridge or vegetables), meat products. For dinner, you can eat fish or chicken eggs, as well as a light vegetable salad or cottage cheese.

Do not forget about drinking - all drinks should be unsweetened, unsalted and healthy. Try not to drink food, drink at least 4 glasses of liquid per day.

Also, after leaving the diet, you should resume training, active games and dancing. It will not be superfluous to visit the baths and saunas, massage problem areas.

Disadvantages of Tatyana Malakhova's diet, contraindications

Many say that the Friendship diet has no drawbacks, they say, some positive qualities and health benefits. Maybe so, but let's look at some of the nuances. Firstly, despite all the "democratic" and "loyal" diet, it contains a huge set of different rules and restrictions, which are difficult to keep track of, and hard to adhere to. It is difficult for working people to follow such a diet, because a salad of fresh vegetables is put for each meal.

Tatyana Malakhova, as the author of a special weight loss technique, gained incredible popularity after Andrey Malakhov invited her to participate in his program. Like many similar methods designed to reduce weight and gain health, Tatyana Malakhova's weight loss diet was suffered by her throughout her life. From childhood, Tatyana was haunted by various illnesses, a long way to get rid of ailments - and all this against the backdrop of a lot of weight, which is usually not inherent in a child. At the age of 10, Tatyana weighed 64 kilograms!

As she got older, Tatyana tried many diets, starved herself to lose weight, exhausted herself with physical training - but she never achieved the desired result, the weight went away and returned again. And then she naturally came to the decision to create her own method of losing weight.

Tatyana Malakhova's diet is based on Kim Protasov's nutrition system, which is maximally adapted to the individual characteristics of a person. But after her, she began to adhere to her own weight loss system, where the main thing was the right attitude to nutrition. She wrote about them in her book, which was published in 2010.

Tatyana Malakhova's method once received the working title "Friendship Diet", and today this term has become so firmly established in the everyday life of everyone who is guided in their nutrition by the principles of Malakhova that there is no point in changing it.

Tatyana Malakhova, a thermal power engineer by education, while working on herself and her weight, managed to formulate her postulates for achieving harmony from the heat engineering side. She analyzed and tried on herself many different and contradictory diets. As a result of several years of searching, I managed to develop my own weight loss system “Be slim” - a diet based on heat engineering (it was based on the laws of heat engineering and the burning of products, i.e. fuel, in the human body).

Nutrition on the Malakhova diet is based on three rules:

1. Smart selection of products.
2. Combination of products.
3. Time and order of the use of products.

Tatyana Malakhova is of the opinion that it is more correct to count not calories, but proteins, fats and carbohydrates that a person needs.

The basic rules of the Friendship diet

• the calorie content of the daily diet should be at least 1200 kcal;
• the number of meals per day is three to four, it is recommended to make the intervals the same, snacks are excluded. Meals should be equal in volume and caloric content of servings;
• the break between dinner and breakfast is 14 hours. The last meal should be taken 3-4 hours before bedtime;
• you need to eat slowly, chewing food thoroughly. You should try to enjoy food. You can not eat in conditions that are not adapted for food, i.e. on the run, in bed, in front of the TV;
• The diet should be rich in complete proteins and polyunsaturated fats. The norm of fat is 30-35 g per day, complete protein - 1-1.5 g per 1 kg of body weight;
• the compatibility of products should be taken into account and the order of their use during the day should be observed; it is better not to cook the products, if this is not possible, its gentle types are used;
• before meals, you should always eat salads or fresh vegetables and fruits - vegetables should be present on the menu daily;
• You should drink at least 2 liters of water per day. Tatyana Malakhova recommends drinking a glass of water 30 minutes before a meal or an hour after it. You can't drink while eating. Immediately after waking up, you need to drink a glass of purified or spring water;
• drinks should not be consumed with meals, only some time after it. For every cup of coffee or tea you drink, you need to drink two glasses of pure non-carbonated water in excess of the norm;
• Before meals, you should always eat salads or fresh vegetables and fruits.

Prohibited foods of Tatyana Malakhova's diet

• First of all, foods with a high glycemic index and a lot of sugar. These are refined rice, potatoes, wheat bread, corn, confectionery products containing complex carbohydrates.
• Refined products and products of deep processing. As you might guess, these are sausages, preservation, frozen semi-finished meat products, smoked meats.
• Ketchups, mayonnaises, industrial spices of complex composition.
• Salt. This product in large quantities is able to retain water in the body and stimulates increased appetite.
• Strong alcoholic drinks and beer. It is permissible to drink a glass of red wine only if there is no alcohol dependence.
• All fried foods.

Reviews about the diet of Tatyana Malakhova suggest that you can gradually exclude harmful foods, and then the body itself will refuse everything that will not bring benefits.

Useful diet products for Tatyana Malakhova

• Fresh fruits and vegetables. Besides the fact that they contain fiber for weight loss, these products allow you to diversify the menu.
• Dried fruits without sugar. It is an excellent substitute for cakes and sweets.
• Natural fermented milk products, preferably with a low fat content. Cheeses of low-fat and unsalted varieties are acceptable.
• Seafood. In addition to being a supplier of pure protein and fatty acids, seafood lowers cholesterol and has a beneficial effect on blood vessels.
• Whole grain products that contain healthy dietary fiber and carbohydrates. These include wild rice, peas, soybeans, lentils, and beans.
• All kinds of seeds and nuts, but in limited quantities, as they are very high in calories and difficult to digest.
• Only natural spices and seasonings. This is lemon juice, black ground pepper, garlic, spices.
• Bitter chocolate with at least 70% cocoa content. This product has a beneficial effect on brain activity.

How to make a menu for the day according to the principles of Tatyana Malakhova

Breakfast

According to Malakhova, a proper breakfast should consist of carbohydrate foods with a glycemic index of 35-50, which should be supplemented with lean proteins. The purpose of this meal is to provide the body with energy. Cereals and legumes are great for this. You can also eat fruits, choosing those that have the lowest GI. For example, green apples, grapefruits, apricots. Alternatively, berries.

But fruit juice, which advertising often offers us as an excellent invigorating drink for breakfast, is not worth drinking. Juice has a much higher GI than fruit. A fruit breakfast is acceptable only if your menu does not include animal products or starchy foods.

A good option for a morning meal is a small portion of vegetable salad. It is desirable to add carrots, beets, celery to it. And, of course, you can not do without whole grain porridge. Her GI is already low, but it can be lowered. Add 1 teaspoon of vegetable oil or a couple of tablespoons of nuts or seeds to a plate of cereals. Fat will slow down the flow of glucose into the blood, which means that the feeling of satiety will last. In order to reduce the glycemic index, carbohydrates can be supplemented with low-fat protein - cottage cheese and kefir with the addition of dried apricots, prunes or figs.

Lunch

Like lunch, this is a daily meal. A meal at such a time can be built according to several principles.

1. Proteins plus fats and carbohydrates with low GI (up to 25).
2. Carbohydrates with an average GI (up to 40), supplemented with a small amount of fat.
3. Fruit as a separate meal.

If you love fruits very much or want to diversify your diet, take your chance - this is the perfect time for them. The absorption rate of such fruits is average, the carbohydrates received can definitely be “worked out” by the end of the day, and they also have a lot of tryptophan - you will be both cheerful and cheerful.

True, it happens that after fruit an appetite is played out. If you feel like immediately eating something more substantial, then the GI of fruits needs to be reduced. Eat them not separately, but in combination with low-fat sour-milk products, raw vegetables (in the form of a salad, which should be seasoned with vegetable oil, nuts or seeds) or nuts (almonds, hazelnuts, walnuts).

Dinner

The main dish in this meal is a large portion of vegetable salad. That's where lunch should start. And if the vegetables can be any to your taste, then dressing is not so simple. Tatyana Malakhova adheres to the idea that unsaturated fats should not be consumed along with saturated fats. Therefore, if you have meat, eggs, offal or poultry for lunch, add yogurt or kefir to the salad. If you are going to eat fish, supplement vegetables with vegetable oil. Another option is to completely abandon the fat, and season the salad with lemon juice.

For those with a sweet tooth, Tatyana has another lunch option. Malakhova recommends them to eat more carbohydrates 2-4 times a week for lunch, namely, legumes, which contain both "coals" and vegetable protein. Beans, lentils and soy eaten for lunch will reduce sugar cravings.

Dinner

In the evening, it is best to eat lean animal protein, supplementing it with raw vegetables with the lowest glycemic index and a minimum of starch. The main component of your menu should be protein. It takes a long time to digest, and a third of the energy received in the process of assimilation is spent on the process itself. It turns out that the more protein, the more benefits for the figure.

It is for this reason that carbohydrates are undesirable in the evening menu: at night, the body almost does not consume energy, and everything obtained from porridge or potatoes will be deposited at the waist. But one piece of fish or a serving of cottage cheese is hard to eat. This is where vegetable salad comes in handy. You can eat as much as you like, and the more the better. Start your dinner with a salad, and start eating protein when you have eaten at least half of the vegetables.

Sample menu for the week

Monday

• In the morning, eat a salad of celery, carrot halves, grapefruit slices. You can sprinkle with sesame seeds.
• For lunch, serve 100 g of cottage cheese with fruit. For example, you can cut one kiwi or half an apple.
• For lunch, prepare a vegetable salad of carrots and boiled beets, which should be seasoned with 1 tbsp. l. olive oil. Serve with red fish.
• Dine on boiled chicken breast.

Tuesday

• In the morning, eat oatmeal on the water with dried apricots and cottage cheese.
• Have a snack with an apple and a glass of kefir.
• For lunch, cook grilled chicken breast and vegetable salad with tomatoes, cucumbers and herbs.
• The last meal is a salad with boiled shrimp, avocado, lettuce and bell pepper, which can be seasoned with olive oil and the juice of half a lemon.

Wednesday

• In the morning, eat cottage cheese with carrots, grated on a fine grater, as well as 2-3 dried fruits.
• For lunch, serve a fruit salad with apple and pear, lightly sprinkled with sesame seeds.
• For lunch, eat three dishes: bean soup, vegetable salad with cherry tomatoes, cucumber, bell pepper and herbs, buckwheat porridge (4-5 tablespoons).
• For dinner, eat fish fillet, pre-baked in foil with natural yogurt dressing, and fresh vegetables.

Thursday

• In the morning, eat oatmeal on the water with strawberries and wheat germ, as well as cottage cheese and 0.5 grapefruit.
• Have a snack with a pear and a glass of kefir.
• For lunch, eat seafood with a salad of radish, white cabbage and cucumber. It can be seasoned with linseed oil and the juice of half a lemon. You can also eat 1 loaf with a slice of hard cheese.
• For dinner, prepare the curd mass, to which add sliced ​​\u200b\u200bcucumber, chopped green onion and one clove of garlic passed through a press.

Friday

• In the morning, prepare sugar-free muesli with nuts and berries, seasoned with natural yogurt.
• Snack on an orange.
• For lunch, stew the turkey fillet, steam the green beans and serve with fresh green vegetables.
• For dinner, make a two-egg omelette and serve with steamed tomatoes and a salad of carrots, beets and cabbage.

Saturday

• After waking up, eat oatmeal with cottage cheese.
• Eat a tangerine for lunch.
• Perfect for lunch: chicken skewers, steamed vegetables, and creamy broccoli soup.
• For dinner, you can serve bell peppers stuffed with minced chicken, onions and carrots.

Sunday

• Serve cottage cheese with almonds or seeds in the morning.
• As a snack - a baked apple with cinnamon.
• For lunch, bake fish and prepare a salad with beets and carrots.
• Boil peas for dinner, serve with 2-3 cucumbers and tomatoes.

This menu is presented as an option. You can always create your own menu based on your own preferences.