The author of the diet is a heat engineer Tatyana Malakhova. After 20 years of fighting overweight, she developed a special nutrition program, thanks to which she lost 20 kg.

The main principle of the Malakhova diet is the formation of a healthy attitude to food. The task is to make friends with your own body, which is reflected in the alternative name of the diet - “Friendship Diet”. Losing weight learns to choose healthy foods and combine them correctly, creating a menu for the day.

The basic rules of the Malakhova diet:.

calorie intake should be at least 1200 kcal;

the number of meals per day - three to four, intervals are recommended to be the same, snacks are excluded. Meals should be equal in volume and calorie intake;

the break between dinner and breakfast is 14 hours, so dinner should not be done later than 4 hours before bedtime;

you need to eat slowly, carefully chewing, on average, each meal takes 20 minutes. During the meal you can not be distracted by reading, TV, etc..

the diet should be rich in high-grade proteins and polyunsaturated fats. The rate 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 throughout the day;

it is better not to cook the products, if this is not possible, its gentle types are used;

vegetables should be on the menu daily;

per day, you need to drink up to 2 liters of clean still water in small sips and small portions. Drink should be 15-20 minutes before eating and no earlier than an hour after it. In the morning immediately after sleep, it is recommended to drink a glass of warm water.;

drinks should not be consumed with food, only some time after it. For each cup of coffee or tea you drink, you need to drink two glasses of clean still water in excess.

Caloric intake of the daily diet should be at least 1200 kcal.

On average, on a diet of Tatyana Malakhova for five to six months, 15-20% of the initial weight is lost.

The principles of compatibility of products in the framework of the Malakhova diet:.

It is not recommended to mix animal and vegetable fats, for example, fry meat or fish in vegetable oil;

foods high in carbohydrates (cereals, pasta, bread, legumes) are incompatible with animal (saturated) fats. You can combine them with vegetable oils (unsaturated fats), but it is better to use a small amount of oil;

carbohydrate foods do not combine with protein. Only vegetables can be a side dish for meat or fish.

dairy and lactic acid products do not combine with carbohydrates;

fruits are undesirable to combine with other types of food, they are not recommended to be used as a dessert. Vegetables, on the contrary, are combined with any products.

Advantages of the diet of Tatyana Malakhova Due to the uniform weight loss during the diet there is no risk of sagging skin. After a diet, extra pounds rarely return (subject to moderate nutrition), as the metabolism manages to be rebuilt.

The diet ration is quite varied and balanced, which helps to avoid monotony and hunger.

Thanks to the Malakhova diet, along with extra kilograms, toxins and toxins leave the body, and muscle mass does not decrease.

Disadvantages and contraindications of the diet of Tatyana Malakhova From the point of view of losing weight, the main disadvantage of the Malakhova diet is slow weight loss. Such a power system is not suitable for those who urgently need to lose weight.

In the first weeks, constipation and skin rashes may occur, which eventually pass.

Malakhova's diet is contraindicated in people with peptic ulcer of the stomach and duodenum, gastritis in the acute stage, adolescents, pregnant and lactating women.

Before starting a diet, consult your doctor.

What products are allowed? Allowed products include those whose glycemic index (GI) is below 50, including:.

vegetables, fruits, berries, dried fruits;

natural seasonings (garlic, herbs, spices, lemon juice);

skim milk products, low fat cheeses;

whole grain bread, cereals, beans, lentils, soybeans, peas, nuts, seeds, germinated wheat grains;

Fish and seafood;

lean meat and poultry;

cereals (with the exception of semolina, corn and rice), durum wheat pasta;

vegetable oil;

dark chocolate with a cocoa content of more than 70%;

Tea coffee.

What products are prohibited? It is forbidden to eat foods with a glycemic index above 50, including potatoes, corn, rice, as well as sausages, smoked meats, processed foods, canned food, sauces, alcoholic beverages, salty, spicy, fatty and fried foods.

Diet menu of Tatyana Malakhova An example of a seven-day Malakhova diet menu:.

First day.

Breakfast: low-fat cottage cheese.

Lunch: fruit.

Lunch: stewed vegetables, chicken.

Dinner: vegetable salad, fish.

Second day.

Breakfast: fruit, low fat kefir.

Lunch: Cheese.

Lunch: boiled vegetables, turkey.

Dinner: vegetable salad, squid.

The third day.

Breakfast: fat-free cottage cheese, seeds.

Lunch: fruit.

Lunch: fresh vegetables, fish.

Dinner: vegetable salad with herbs, boiled peas.

Fourth day.

Breakfast: fat-free kefir, greens.

Lunch: fruit.

Lunch: boiled vegetables, beans.

Dinner: vegetable salad, lamb.

Fifth day.

Breakfast: fat-free cottage cheese, berries.

Lunch: Cheese.

Lunch: stewed vegetables, rabbit.

Dinner: vegetable salad, mussel soup.

Sixth day.

Breakfast: fat-free kefir, wheat germ.

Lunch: fruit.

Lunch: boiled vegetables, beef.

Dinner: vegetable salad, boiled lentils.

Seventh day.

Breakfast: fat-free cottage cheese, fruits.

Second breakfast: seeds, nuts.

Lunch: Pineapple stew.

Dinner: vegetable salad, shrimp.

It is necessary to observe the correct sequence of eating different types of foods throughout the day. Morning: carbohydrate foods with a GI of 35-50 or protein. Fat excluded. Day: variations are possible - carbohydrates (GI up to 40) with vegetable fats, proteins with carbohydrates (GI up to 25) and fats or fruits. Evening: animal proteins combined with raw vegetables that have a low GI and minimal carbohydrate content.

The average portion is 300-400 g, if there are a lot of vegetables in the meal, a portion weighing 500 g is allowed. A portion of fruit (berries) per day should not weigh more than 400 g. Fruits (berries) are forbidden to eat after 16:00.

Useful Tips Tip 1. To determine the compatibility of products, Tatyana Malakhova offers this method: present the desired products in one plate, for example, herring with strawberries or sausage with bananas. If it is impossible to imagine a combination, you should not eat such products during one meal.

Tip 2. The correct salad dressing is important: vegetable oil, if vegetables are served with fish, a dairy product (for example, low-fat yogurt), if vegetables are served with meat.

Tip 3. In some people, fresh fruits increase appetite, in which case they can be replaced with baked, for example, baked apples or pears.

Tip 4. The menu can be varied with grilled products..

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