All about the advertised diet of Elena Malysheva: is it worth the trouble or not?

Malysheva’s diet is a set of recommendations with which you can lose weight without compromising your health.

This is possible due to the presence of several key features that are aimed at reducing weight without creating nutritional, vitamin and mineral deficiencies in the diet. Simply put, you won’t have to exhaust yourself with a hunger strike, you will eat delicious food 4 times a day.

Malysheva’s diet can be used for weight loss, weight maintenance and obesity prevention.

Author of the article

Krivoguz Igor Mikhailovich

Master of Medicine, family doctor, Sumy

Articles written

12

Basic principles of the diet

All dietary recommendations are based on several important principles.

Prevention of starvation - the desire to lose weight can cause a rigid refusal to eat; a person begins to consciously, within a short period of time, significantly reduce the amount of food taken (fasting). This leads to a reverse reaction; the nervous system creates a “storage dominant”, the purpose of which is to create reserves of nutrients in adipose tissue in conditions of starvation. There is a significant decrease in metabolic rate with an increase in the volume of adipose tissue.

Therefore, correct implementation of Malysheva’s diet implies the prevention of “hunger stress”; the diet and diet are set so that the body receives all the necessary foods evenly, but in smaller quantities. The diet also includes a small amount of sweets, which are necessary for normal functional activity of the brain. A small amount of sugar negates the severity of psychological discomfort. This makes it possible to apply dietary recommendations over a long period of time.

Calorie counting - each food product has a certain energy value, which is expressed in kcal (kilocalories). The higher the content of fat and carbohydrates in the diet, the higher the energy value of food, which leads to the accumulation of “excess calories” in adipose tissue. For this purpose, the diet when using the Malysheva diet is compiled with a mandatory reduction in the content of high-calorie carbohydrates (baked goods, sugar), fats (animal fats), alcohol, and table salt (excess sodium chloride stimulates fluid retention in the body, the development of tissue edema, which contributes to metabolic disorders in them). For people with a sedentary lifestyle, the daily energy value of food should not exceed 1200 kcal.

Chewing food thoroughly - the digestion process begins in the food cavity. When chewing thoroughly, salivary enzymes (amylase) begin to break down complex organic molecules. This helps to reduce the physiological load on the stomach and other organs of the digestive system, more complete absorption of food ingredients, and also prevents the development of fermentation and putrefactive processes in the intestines. People who eat “on the go”, chew food poorly and quickly swallow food, are more prone to obesity. They are more likely to develop chronic pathological processes in the organs of the digestive system, as well as cardiovascular diseases, including atherosclerosis and hypertension.

A sufficient amount of fluid - a feeling of thirst can be mistakenly perceived by the structures of the central nervous system as hunger. This leads to increased meal frequency and weight gain. The fundamental principle of Malysheva’s diet is to drink 8-10 glasses of clean water per day. It is recommended to drink water after waking up (cool water “washes” the stomach, stimulates the glands, helps to improve the health of all structures of the digestive system), 30 minutes before meals (the feeling of hunger decreases, satiety occurs faster) and 1.5 hours after meals. It is also recommended to drink unsweetened green tea (usually 1 cup 1-1.5 hours before lunch), which helps normalize metabolism and also slightly reduces appetite.

Reducing the amount of easily digestible (fast) carbohydrates in the diet (sugar) - carbohydrates in the human body are the main “supplier” of energy. They are broken down in cells to the final breakdown products of water and carbon dioxide. As a result, energy is released, which is spent on the needs of life. The presence of excess energy leads to “calorie storage” in the form of adipose tissue. The metabolism of fats and carbohydrates has a close relationship. The breakdown of dietary fats to produce energy can only occur in the presence of carbohydrates (“fats burn in the flame of carbohydrates”).

Limiting fats and salt - first of all, animal fats are excluded, which have a high calorie content, and their breakdown is accompanied by the release of a significant amount of energy. Salt “attracts” water, so its excess in the body leads to fluid retention, tissue swelling and metabolic disorders in them.

Sufficient amount of protein - it is recommended to eat lean meat (chicken, rabbit, beef), fish, and low-fat dairy products. Proteins are the main synthetic material for the cells and tissues of the body. With their deficiency, muscular dystrophy develops (a sharp decrease in muscle volume with metabolic disorders in them), various pathologies of the blood system and red bone marrow, including deficiency anemia. To digest protein, you need more energy, which is “drawn” from adipose tissue.

Fasting days 1 time per week - a fasting day implies a sharp restriction of calorie intake, which is achieved through only one type of food (buckwheat, rice diet). A sharp restriction of energy intake into the human body for a short period of time (a fasting diet should not last more than one day, it is organized no more than once a week) helps stimulate the process of “burning” fats in the body.

Positive attitude - doctor and popular TV presenter Elena Malysheva is confident that the inclusion of this principle is equally useful for implementing any dietary or therapeutic recommendations. A positive psychological attitude helps to increase the amount of biologically active neurotransmitters in the structures of the brain, which are called “hormones of happiness” (endorphins, enkephalins). They help reduce appetite and also improve metabolism in the body.

Without observing all the basic principles of the Malysheva diet, achieving the necessary results becomes significantly more difficult.

Most people associate the name Elena Malysheva with the TV presenter of the program “Live Healthy.” Few people know that she is a Doctor of Medical Sciences, head of the Department of Cardiology (a field of medicine that deals with the diagnosis, treatment and prevention of cardiovascular diseases).

Basic rules and recommendations from Elena Malysheva

1. Don't starve. The body, as soon as it suspects that hunger is threatening, makes reserves even from meager intake. The result is that the scale arrow freezes and you feel unwell. On Elena Malysheva’s diet, eat allowed food in smaller portions - focus on the volume of one meal - 1 glass, but relatively often, this will help take control of your appetite and gently train your body to receive less food, thereby avoiding hunger stress. Fasting is allowed only in emergency cases (for example, exacerbation of a number of diseases, before or after surgery). If a person does not have such problems, then refusing food can lead to unpleasant consequences.
2. Count calories. Scrupulous accounting is a faithful assistant to losing weight. It distracts from treacherous thoughts about unhealthy snacks, and eloquently, albeit in the dry language of numbers, gives an idea of ​​the “obesity” potential of a 100 gram bun. Dr. Malysheva believes that the optimal daily caloric intake on her diet is 1200 kcal per day, and in some cases it can be reduced to 800 kcal. These are not three frosted cakes, but a varied menu for the day.
3. Chew your food thoroughly. Grinding food with your teeth and primary processing with saliva helps you enjoy the taste of food, avoid “swallowing” and overeating, and facilitate further work of the stomach. Prepared food passes through the digestive tract more easily and is fully absorbed. Elena Malysheva recommends chewing each portion you put in your mouth at least 18 times.
4. Make water your ally. Water has zero calories, fills the stomach and fights hunger. When losing weight, water is necessary to improve metabolism, remove toxins and normal intestinal function. “Elena Malysheva’s Diet” suggests that you drink 10 glasses of plain still water a day, the first of which is upon waking on an empty stomach. “Water is more important than food,” Dr. Malysheva is sure.
5. Reduce the amount of carbohydrates: fast carbohydrates, such as baked goods, sweets are the first to go and are replaced by plant fiber, and of the slow ones, only healthy cereals and whole grain products remain; they appear in the new healthy menu once or twice a day.
6. Avoid anything that contains visible fat and choose low-fat dairy products. Avoid butter, sugar and salt.
7. Eat proteins for lunch—the best option would be lean meat, boiled or steamed. Intake of animal, vegetable and dairy protein will help avoid muscle dystrophy that accompanies dietary “reduction in allowance.”
8. Play sports. The heroes of the “Health” program project, following Elena Malysheva’s diet, practice moderate physical activity that does not overload the cardiovascular system: for example, water aerobics, race walking. The main thing is to do it regularly.
9. Arrange weekly fasting days: for example, a fasting day on rice. Many nutritionists recognize that this short, controlled period of sharply reducing caloric intake significantly stimulates the process of losing weight.

How to start

To achieve the required long-term effect, Malysheva’s diet implies a mandatory change in diet and food:

• Gradual change in eating behavior and habits - in this matter, it is important to gradually eliminate prohibited foods from the diet. This cannot be done abruptly, so as not to cause significant psychological discomfort. For example, you don’t have to give up sweets right away; they are gradually replaced with dried fruits. It is also recommended to consume all prohibited foods only in the first half of the day (before 12 noon) and then gradually eliminate them from the diet.
• Using a diary where you should enter all the data about the food you eat. Subsequent analysis of the records will make it possible to analyze habits and form appropriate eating behavior. The diary also includes meal times during the planning stage. This will help you avoid negative behavior patterns such as snacking on the go.
• Making a list of products - Malysheva’s diet should bring joy not only after achieving results. Positive emotions are possible already at the stage of including dietary recommendations. To do this, you should make a list of your favorite permitted foods that you enjoy eating. If a person does not like buckwheat, then it is better not to include the food product. The list must be used before preparing dishes, this will make it possible to avoid the temptation to cook dumplings or fried potatoes.
• Changing the method of cooking - correct implementation of dietary recommendations includes not only a list of permitted foods, but also their proper preparation (for example, boiled potatoes have an energy value of 70 kcal, and fried potatoes - 300 kcal). To obtain maximum benefits, food should be boiled in water, steamed or stewed.

Following the recommendations will allow you to quickly begin using the Malysheva diet while minimizing psychological discomfort. This will make it possible to follow the recommendations for a long time, as well as find pleasure in a healthy lifestyle.

Which products are allowed and which are prohibited?

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

No limits:

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

Eat vegetables boiled, baked or raw. The use of fat during heat treatment is strictly prohibited.

The following foods are allowed in moderation:

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

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

Forbidden:

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

When following a diet, steam foods - in a double boiler, multicooker, bake in an oven or microwave oven, or boil.

Malysheva's diet for healthy people

To make it easier to follow the recommendations, Malysheva’s diet includes special food sets. They have differences and are intended for several categories of people:

• Healthy men or women.
• People with hypertension, in particular against the background of atherosclerosis.

They also have different volumes (a set for a month and a week), fasting days (rice or buckwheat). Separately, there are sets for weight loss and subsequent maintenance of it at the appropriate level achieved. The main feature is the energy value of the kits, which depends on the indications for use. The kit includes 4 meals and a fasting day:

• Breakfast – oatmeal, fruit bars, egg omelet.
• Lunch is a dish that includes lean meat, cereals, eggs, and cheese.
• Dessert – fruits, dried fruits, fermented milk products. Can be consumed in the form of dietary desserts.
• Dinner is a dish that includes fish, lean meat, mushrooms, and hard cheese.
• Fasting day - only rice or buckwheat (more about fasting days on buckwheat).

For women and men

Diet sets for men and women have certain differences, which can be displayed in the table:

To ensure normal functioning of the male body, a greater amount of energy is required, so the weight loss kit has an energy value of 1000 kcal. The composition includes foods rich in animal proteins, which contain a sufficient amount of essential amino acids.

For weight loss and weight maintenance

To lose weight and maintain weight at the achieved level, there are several ready-made sets of Malysheva’s diet, which differ in energy value:

• 800 kcal – the set is intended for weight loss in women.
• 1000 kcal – the set is intended for weight loss in men or maintaining the achieved weight in women.
• 1200 kcal - the diet is used to maintain weight in men or women involved in fitness.

Each set of food products contains rice or buckwheat fasting days. The types of menus in the sets differ in the availability of ready-made dishes. In terms of daily energy value, as well as the composition of the main ingredients (total amount of proteins, fats, carbohydrates), they are almost the same.

Elena Malysheva's diet for weight loss at home

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

• How to collect urine from a baby boy
• Homemade roast pork without onions
• Vishnevsky ointment - what is it used for: instructions

Menu for every day

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

Nutrition for illnesses

Metabolic disorders and a tendency to gain weight are the main causative factors that lead to the development of cardiovascular pathology. When cholesterol levels in the blood increase, a pathological condition called atherosclerosis develops.

The compound is deposited in the walls of arterial vessels with the formation of specific atherosclerotic plaques, which reduce the lumen of the arteries and cause a deterioration in blood flow. As a result, hypertension develops (increased systemic blood pressure).

If the covering of an atherosclerotic plaque is damaged, blood clots form, which cause the development of a cardiovascular disaster (myocardial infarction, cerebral stroke).

To reduce body weight, as well as to reduce the concentration of cholesterol (there is a separate nutrition system for these purposes) in the blood and the likelihood of complications, a diet for hypertension and atherosclerosis was developed; it has several main features:

1. Reducing the calorie content of food by limiting carbohydrates.
2. Reducing the intake of cholesterol into the body, since animal fats are significantly limited in the diet.
3. Increasing the level of plant-based products.
4. Ensuring a sufficient supply of complete proteins containing essential amino acids.
5. Organization of fasting days, which include the primary consumption of only rice or buckwheat.

All features of rational nutrition for men and women were taken into account when creating appropriate dietary sets.

For women and men

Depending on gender, for people with hypertension, Malysheva’s diet sets have certain differences and features, which are shown in the table:

In the male body, metabolism is more intense, so the energy value of food can be increased to 1000 kcal.

For weight loss and maintenance

The main difference between Malysheva’s sets for losing body weight and maintaining it at a constant level is the daily calorie content.
For men it is 1200 kcal, and for women – 1000 kcal. The menu is dominated by plant foods, cereals (oatmeal, buckwheat, rice), lean meat, fish and dairy products. Animal fat is significantly limited; a small amount of vegetable oil is allowed, mainly in vegetable salads.

Different types of menus have virtually no differences in calorie content and main ingredients. They differ mainly in the dishes they prepare. The set for men has added a second breakfast, which is marked in purple.

Rules for losing weight

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

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

Menu for the week

Day 1

Breakfast:

• Muesli with dried apricots and nuts
• Tea coffee

Snack:

• 1 apple
• 100 grams of cottage cheese

Dinner:

• Steamed hake fillet
• Boiled rice
• Fresh cabbage salad

Snack:

• Yogurt with berries

Dinner:

• Boiled chicken fillet
• Buckwheat

Day 2

Breakfast:

• Oat flakes 7 grains with prunes
• Tea coffee

Snack:

• Handful of dried fruits
• Yogurt

Dinner:

• Spaghetti with chicken
• Cucumber salad

Snack:

• Banana

Dinner:

• Baked salmon with vegetables

Day 3

Breakfast:

• Oatmeal with nuts
• Tea coffee

Snack:

• 1 apple
• 100 grams of cottage cheese

Dinner:

• Steamed beef cutlets
• Vegetable stew

Snack:

• Cottage cheese with berries

Dinner:

• Boiled beans
• Fresh vegetables

Day 4:

Breakfast:

• Oatmeal porridge on water
• 1 apple
• Tea coffee

Snack:

• A glass of kefir
• 30 grams of nuts and dried fruits

Dinner:

• Boiled chicken fillet
• Buckwheat or rice
• Salad of tomatoes and cucumbers

Snack:

• Banana

Dinner:

• Fish cutlet
• Fresh cabbage salad

Day 5:

Breakfast:

• Omelette with tomatoes
• Tea coffee
• 1 apple

Snack:

• Yogurt

Dinner:

• Buckwheat porridge with mushrooms and onions

Snack:

• 30 grams of nuts and dried fruits

Dinner:

• Chicken cutlets with cottage cheese
• Vegetable stew

Day 6:

Breakfast:

• Muesli with candied fruits and seeds
• Tea coffee

Snack:

• 100 grams of cottage cheese
• 30 grams of dried fruits

Dinner:

• Baked chicken fillet
• Baked vegetables

Snack:

• 1 apple

Dinner:

• Boiled chicken breast
• Broccoli puree

Day 7

Fasting day (rice or buckwheat)

Products

With the help of diets, people not only get rid of extra pounds, but also restore their health. The diet should consist of exclusively healthy foods. One food can be eaten in unlimited quantities, the consumption of another should be controlled. But there are also foods that should be completely excluded from the diet.

Ready meal kits

Malysheva’s diet consists of ready-made meal kits that are selected for different periods of time. Sets containing food and dishes from them for 1 month, taking into account fasting days, have become widespread. There are several features of such sets that are worth knowing about:

• The sets contain ready-made food intended for 4 meals - breakfast, lunch, dessert and dinner. They include prepared meals from permitted foods. Each set contains calorie content and the ratio of all ingredients (proteins, fats, carbohydrates, vitamins and mineral salts).
• Each kit includes a general nutrition plan for healthy men and women wanting to lose weight, as well as those with hypertension.
• All dishes are already prepared according to a special recipe; they are delivered frozen, so they retain their taste and composition. Just warm it up before use.
• Kits must be stored properly. Breakfasts consist of oatmeal, bars with added fruits and grains. They can be stored at room temperature; for cooking, they are poured with boiling water or low-fat milk. Breakfasts, including egg omelets, lunches, dinners and desserts must be stored in the freezer. Before use, they are removed and heated (in a microwave oven).
• The average cost of a set for 1 month is comparable to the purchase of regular food to provide a quality menu (you can calculate how much regular food costs). It varies within 15,000 dew. rubles (as of 2021).

For convenience, each meal in the set is color coded, namely breakfast - green, lunch - yellow, dessert - blue, and dinner - red. The fasting day kit is marked in pink.

All the features of the ready-made Malysheva diet set allow you to effectively adhere to all recommendations without discomfort for the person.

Rules for losing weight

Despite the fact that such rules are often simple, many stubbornly ignore them.

If you follow these simple tricks, the result will come even faster, and your health will not suffer:

1. In order to lose weight, you need to burn more calories than you consume. Accordingly, the less you consume, the more effectively you lose weight. The kilograms melt away before our eyes after such “effective” diets, and it took 3 times less time. So what's the catch? The hated fat returns within a few days, taking with it a couple of extra pounds in addition. If you lose weight too quickly due to a severe calorie and nutrition deficit, not only your figure, but also your health will deteriorate. The body will get in shape if you consume no more and no less than a given number of calories.
2. When losing weight, you cannot stretch your stomach, so you need to monitor the amount of food you consume. The serving should not exceed 1-1.5 glasses. Large amounts of food eaten at one time enlarge the stomach, which provokes even greater hunger. It becomes a vicious circle.

3. Water is necessary when losing weight, as it speeds up metabolism and starts metabolic processes. It improves digestion and eliminates constipation. People often confuse hunger with thirst and eat a lack of water. Because of the habit of eating cookies instead of a glass of water, it is easy to gain a couple of extra pounds in a short time. When you feel hungry, you need to drink a glass of water rather than eat. If after some time the body became full, it was thirst. If hunger is still present, you can go eat.

Elena Malysheva's diet for weight loss combines all these rules. Calorie content and serving size are calculated in advance. And those who are losing weight can only eat and drink the required amount of water every day. Nothing complicated!

Express diet Malysheva for 7 days

The seven-day express diet is a set of foods that include:

• Breakfast – buckwheat, rice, oatmeal or egg omelet with cauliflower.
• Lunch – fettucci with chicken, buckwheat porridge with mushrooms and onions, Stroganoff-style liver with mashed potatoes or chum salmon fillet with steamed bosto rice.
• Dessert – hazelnuts and almonds with dried fruits, whole grain bar with cranberries, fruit bar with apricot or cashews and peanuts with raisins.
• Dinner – chicken julienne, pumpkin cream soup in English, stewed white cabbage with mushrooms, mushroom cream soup in Flemish style, noodle soup with chicken and parsley.
• Fasting day - rice porridge.

The express diet differs in that it contains a set only for 7 days. There is no need to order it, the sets are sold in shopping centers in Moscow, namely the Raikin Plaza and Azovsky shopping centers. The average price of a set is around 4,000 rubles.

Recommended Products

1. A sufficient amount of proteins (especially lean skinless chicken fillet and boiled eggs), since numerous scientific studies have repeatedly proven that they stay in the stomach for a long time and allow you to be full for a long time. In addition, the body spends a lot of energy on processing them.
2. Eat more low-calorie foods: vegetables, fruits. For example, in one video in which Dr. Malysheva and her colleagues demonstrate what foods you can eat a lot of, only 15 kilocalories per 100 g appear in them, they are always available for purchase and are healthy. These also include carrots, cabbage, beets, greens, and low-fat dairy products. You need to look at the calorie content plate, which should always be at hand, so that you can eat without gaining weight. Moreover, it is important how you prepare these products - when frying and stewing, a large amount of vegetable oil is used, which cannot be completely eliminated, but should be limited to a tablespoon per day. Vegetable fats do not need to be completely removed - they are important for metabolism, but, say, 100 g of the same sunflower oil is 800 kcal.
3. There are foods with negative calorie content , for example, celery - it requires a lot of processing costs. You need to eat this kind of food more often.

Quitting the diet

Against the backdrop of the Malysheva diet, the human body undergoes a restructuring to a new metabolism in conditions of a decrease in the energy value of food and its composition. Therefore, if you abruptly stop following the basic recommendations, there is a risk of fairly rapid weight gain.

Leaving the diet involves a gradual expansion of the diet and an increase in the daily energy value of food. To do this, it is recommended to use weight maintenance kits, which include separate types for men and women.

Contraindications to the diet

Despite all the advantages of such a diet, there are people who are contraindicated to eat this way:

• pregnant and nursing mothers;

• children and adolescents under 16 years of age;
• people with a weak nervous system, mental disorders and pathologies;

Pros and cons of the diet

Elena Malysheva is not only a popular TV presenter. She has a doctorate in cardiology and nutrition. All sets of the author’s diet were compiled taking into account the physiological and metabolic characteristics of the human body, so they have several significant advantages:

• Balanced – strictly selected composition and energy value of ready-made meals make it possible to gradually lose weight without compromising your health.
• Convenience - all sets are ready-made meals that have been selected taking into account the calorie content and the ratio of the main ingredients. This makes it possible to comfortably follow dietary recommendations. You just need to buy a set for 1 month, and there is no need to calculate the calorie content of food or compile a list of dishes.
• A significant reduction in the functional load on all structures and organs of the digestive system, which is an additional factor in human health.
• Saving time is an important plus for busy people who simply have no time to “think” about what to eat today. All you need to do is take ready-made food items from the freezer and heat them up.
• Efficiency - within a short period of time, the general condition of a person noticeably improves, and body weight decreases.
• Relatively low price - using the Malysheva diet is practically no different from buying food or eating at catering establishments.

Before using the Malysheva diet, one significant drawback should be taken into account. All prepared meals in the kits are stored under frozen conditions, which may lead to a decrease in the amount of some vitamins (vitamins are organic compounds that can quickly be destroyed due to temperature changes, as well as exposure to other compounds).

Some authors consider the relative monotony of the diet to be a disadvantage of Malysheva’s diet. At the same time, the load on the intestines and glands of the digestive system is significantly reduced, so this can be considered an advantage.

How to lose weight in 10 days

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

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

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

Book about Malysheva's diet

The theoretical foundations of rational nutrition and practical recommendations are reflected in the book of the same name, “The Diet of Elena Malysheva.” Today it has gained wide popularity.

The publication includes several sections:

• Three secrets of a slim figure - this section contains information about the theoretical foundations of proper weight loss and figure correction; it reveals the essence of the diet.
• The nutrition constructor is the practical part of the book, containing basic recommendations regarding balanced nutrition for weight loss.
• Figure Builder - this section has collected recommendations for various physical exercises that make it possible to correct parts of the body (remove the belly, reduce the hips). Exercises for 10-minute exercises.
• Lose weight quickly section - includes the main popular schemes for rapid weight loss.

The book is well designed and has clear illustrations; at the end of 2021, books published in 2015 and 2021 are on sale. We have already studied the reviews about the book and are giving you a short summary. The reviews are mostly positive, the average rating is from 4 to 5, the book is among the bestsellers in stores (which is not surprising, given the popularity of Elena Malysheva herself).

What people like about the book:

• Practical, short advice in clear language.
• Simple recipes.
• Diet designer for those who do not like to count calories.
• Colorful pictures (although some consider them a disadvantage, saying they are too bright).
• This book is a good gift.

What people don't like about the book:

• The cost of the printed publication is quite high, which is around 1,500 rubles (but can be found at a discount for 1,000 rubles).
• There are few exercises in the figure constructor.
• Lots of pages about other people's success (although this is an important motivational component that may be extremely important to some and annoying to others).

Nutrition principle

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

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

Results and reviews of those who have lost weight

Elena, 45 years old. I tried various diets, including the “Kremlin” diet (read more about the Kremlin diet). The most annoying thing was that after achieving some results after stopping using dietary recommendations, the weight increased very quickly. I decided to try Malysheva’s diet. It is easy to use and the dishes are delicious. But what I liked most about it was the time savings, since you simply don’t have to think about what and when to eat.

Irina, 52 years old. I work as a nurse, so I know a little about physiology. It was difficult for me to choose recommendations for losing weight without harming my health. What attracted me to the diet is that it does not involve rapid weight loss. This means that it is physiological. Within a few months I saw concrete results in the mirror and lost 5 kg. Now I am buying a diet to maintain body weight.

Olga, 49 years old. I have been suffering from hypertension for 5 years. I won’t say that I’m fat, but I was diagnosed with an increase in cholesterol levels, so I decided to try the Malysheva diet. After a period of more than six months after starting to use the recommendations, I felt a significant improvement in my health, a weight loss of 10 kg, and the attending physician reduced the dosage of antihypertensive drugs for blood pressure. In the future, I hope that I won’t have to take any medications at all.

Advantages and disadvantages of the diet

Eating according to such a system eliminates the possibility of negative effects on the body; the menu is aimed at correcting the figure using proper nutrition. The most important advantage of the technique is that Malysheva’s diet significantly improves the functional state of the gastrointestinal tract.

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

• Activation of metabolism;
• Normalization of appetite;
• Improved well-being;
• Strengthening hair and nails;
• Improved complexion;
• Accelerates the removal of toxins from the body.

The diet compiled by Malysheva is a modern alternative to separate meals. However, among those losing weight, there are both positive and negative reviews. The main disadvantage of this technique is the duration.

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

The diet is balanced and thought out in such a way that you lose weight without compromising your health. The body will receive the vitamins and minerals necessary for life. At the same time, the load on the heart, gastrointestinal tract and liver was reduced.

When losing weight, physiological processes in the body improve. The body becomes healthy and strong, immunity improves.

To lose weight, you don't need rare and hard-to-find products. Food is bought at the store near the house.

Elena Vasilyevna offers menu options and cooking recommendations. Even those who have never set foot on the stove can handle the simple recipes.

You won't have to endure the unbearable pangs of hunger. The body quickly adapts to a new diet, so the feeling of fullness replaces the half-starved existence characteristic of popular diets.

The weight comes off smoothly and evenly and does not create unnecessary stress for the body.

Product Set

The diet clearly outlines the range of permitted foods. For convenience, they are even collected in ready-made sets. Ergonomic packaging, easy transportation, time saving (no need to run around stores with a list) - all this makes them very popular. You can purchase them on the official website, but I would like to warn you right away that the boxes will be more expensive than if you bought individual ingredients and prepared the dishes yourself.

The product set includes 24 almost ready-made breakfasts (green packages), lunch (yellow), dinner (red) and desserts (blue). You just need to warm them up in the microwave and they are ready to eat!

The system is designed for 4 weeks: 24 days - normal nutrition, 4 days - fasting. The most convenient method for those who spend half their life at work and do not find time to prepare their own food.

What is included in Malysheva’s diet?

These lists (by no means complete, but only given as an example) of ready-made kits demonstrate that all the ingredients can be bought in stores, and then the specified dishes can be prepared at home.

As a doctor and nutritionist, Malysheva built her weight loss method on the principles of a balanced, healthy diet. Her diets lead to fat burning not through fasting, but through the right combination of ingredients.

Prices

A standard set of diet products for a month costs 13,200 rubles. upon pickup. Next month you need to buy another box - to maintain weight. It will cost 15,400 rubles. If you play sports, you will have to pay 16,000 rubles.

Don’t forget about delivery: within Moscow - 1,200 rubles. for 1 box. To more remote areas - add 3,000 rubles. for shipping. Let's do the math: a diet for Muscovites costs about 15,600 rubles, for residents of the outback - 19,200.

Aphorisms. One of Malysheva’s catchphrases regarding nutrition: “Water is water: 0 calories. We only drink water. All other drinks are food. We eat them."

Diet results

Since caloric intake is not calculated individually, different people may have different results. On average it is 4-6 kg.

However, it is worth considering that if a person loses weight from a lot of weight, he loses kilograms faster. Such a diet will bear fruit if you correctly follow all the recommendations of experts and follow a clear nutrition plan.

Recommendations from nutritionists

Since the menu was compiled by nutritionists, this diet does not need additional recommendations.

However, there are several rules that it is better not to forget about with any diet:

• drink 2-3 liters of water per day;
• all products must be included in the daily calorie intake;
• Sugar, carbonated drinks, sweets, store-bought baked goods, fast food, and semi-finished products should be excluded from the diet;
• reduce salt to a minimum;
• sit still less and move more.

Reviews

On the Internet, Elena Malysheva’s diet has gained great popularity, so there are plenty of reviews about it. The average rating of the diet is 3.7 out of 5. Many women have lost their extra pounds and gotten into shape using this nutrition system.

Some did not even feel empty in their stomachs and were satisfied with the amount of food. The main disadvantages of the diet are the feeling of hunger on it, slow results and the huge price for ordinary products. It’s not easy for everyone to follow such a diet; you need to have perseverance and willpower to achieve a good result.

Diet

During any diet, it is very important to follow a diet. Certain meals must be eaten at the same time every day. It is important to eat small meals, that is, every 3-4 hours, to speed up the metabolism.

You should also not skip meals; malnutrition will not benefit your figure. Every morning you need to drink a glass of water at room temperature on an empty stomach, and after 20-30 minutes start breakfast. It is important to normalize your sleep schedule, since when you don’t get enough sleep, the level of the hormone leptin drops, which leads to a greater feeling of hunger.