Tatyana Malakhova's diet

Characteristic of a diet	Final assessment
Prodolzhitelnost:ne is limited	3,5 of 5 The power supply system providing sure, though not bystry weight reduction and gradual formation of useful eating habits.
The recommended chastota:lyuby
Speed of loss of weight:
Safety:
Variety of products:

The author of a diet is the engineer-heatpower engineering specialist Tatyana Malakhova. After 20 years of fight against excess weight she developed the special program of food thanks to which she got rid of 20 kg.

The basic principle of a diet of Tatyana Malakhova – formation of the correct relation to food. A problem of a diet – to make friends with own organism that is reflected in the alternative name of this diet – "A friendship diet". Growing thin learns to use the correct combinations of useful products and to make a healthy diet for every day.

Caloric content of a daily diet on a diet has to be not less than 1200 kcal.

For each drunk cup of coffee or tea, it is necessary to drink two glasses of pure still water much.

On average on Tatyana Malakhova's diet in 5-6 months 15-20% of initial weight are lost.

Advantages

Thanks to uniform weight reduction on a diet there is no risk of an obvisaniye of skin. After the termination of a diet extra kilos are returned seldom (on condition of moderate food) as metabolism manages to be reconstructed.

Diet diet quite various and balanced that helps to avoid monotony and feeling of hunger.

On Tatyana Malakhova's diet together with extra kilos the organism is left by slags and toxins, and muscle bulk does not decrease.

Shortcomings and contraindications

From the point of view of growing thin, the main lack of a diet of Tatyana Malakhova – too slow loss of weight. Such power supply system will not suit those who need to lose weight urgently.

In the first weeks emergence of locks and skin rashes which pass over time is possible.

Tatyana Malakhova's diet is contraindicated to people with a peptic ulcer of a stomach and duodenum, gastritis in an aggravation stage, to pregnant women and the feeding women, teenagers.

Before a diet consult with the doctor.

What products are resolved?

Those which GI is lower than 50 belong to the resolved products:

• Fresh vegetables and fruit, natural seasonings (herbs, spices, garlic, pepper, lemon juice);
• The fat-free fermented milk products, cheeses of low fat content;
• Whole-grain bread, flakes, haricot, lentil, soy, peas, nuts, sunflower seeds, dried fruits;
• Seafood;
• Dark chocolate with the maintenance of cocoa more than 70%.

What products are prohibited?

It is forbidden to use potatoes, corn, rice, sausages, smoked products, semi-finished products, canned food, sauces, alcoholic beverages, salty, spicy, greasy and fried food.

Menu

Example of the menu of a diet of Tatyana Malakhova for seven days:

It is necessary to observe the correct sequence of the use of different types of products during the day:

• Morning: carbohydrate food with the glycemic index (GI) 35-50 or proteins. Fat is excluded;
• Day: variations – carbohydrates (GI to 40) with vegetable fats, proteins with carbohydrates (GI to 25) and fats or fruit are possible;
• Evening: animal protein in combination with the crude vegetables having low GI and minimum content of carbohydrates.

The average volume of a portion – 300-400 g if there are many vegetables, is allowed volume in 500 g. The amount of fruit in days should not exceed 400 g. Fruit are forbidden to be eaten after 16:00.

The principles of compatibility of products on Tatyana Malakhova's diet:

• It is not recommended to mix animal and vegetable fats, for example, to fry meat or fish in vegetable oil;
• Products with high content of carbohydrates (grain, macaroni, bread, bean) are incompatible with animal (saturated) fats. It is possible to combine them with vegetable oils (unsaturated fats), but it is better to use a small amount of oil;
• Carbohydrate products are not combined with proteinaceous. Vegetables can only be a garnish for meat or fish. In pastries it is allowed to add ovalbumin, but not a yolk;
• Dairy and lactic products which fat content is higher than 0% are not combined with carbohydrates;
• Fruit are not compatible with any types of food, they cannot be used as a dessert. Vegetables, on the contrary, are combined with any products.

Useful tips

Council 1: For definition of compatibility of products Tatyana Malakhova offers such way: present the products interesting you in one plate, for example, herring with strawberry or sausage with bananas. If it is impossible, do not eat them during one meal.

Council 2: Begin each meal with fresh vegetables salad. The correct gas station to salad is important: vegetable oil if vegetables are served to fish and fermented milk product (yogurt, low-fat sour cream) if vegetables are served to meat.

Council 3: For the second breakfast it is recommended to choose fruit. At some people fruit increase appetite, in that case add to them nuts or skim cheese.

Council 4: The menu of a diet of Tatyana Malakhova can diversify with the products prepared on a grill.

Council 5: Caloric content of a daily diet has to be not less than 1200 kcal.

Official site of a diet of Tatyana Malakhova.