What to do when there is a need to lose weight, but I would not like to include myself in a rigid menu? It is worth learning how to rationally compose your menu for every day.

If it was decided to go on a diet, then we lose weight correctly, in no case should we allow rapid weight loss - the optimal weight loss indicator is about 500 grams weekly. It is necessary that when losing weight, the volume of adipose tissue decreases, while it is easier for the body to reduce muscle mass. If the wrong weight loss was undertaken, then there is a decrease in muscle mass, and the layer of fat in the meantime increases, which explains the weight gain after the end of the diet. If, nevertheless, it was not possible to resist and one or two favorite cakes were eaten, then there is no point in reproaching yourself. To burn calories, you need to do physical exercises without delay - do a general cleaning in the apartment, wash the doors and windows, you can arrange a shopping run. This will not allow excess weight to linger on the hips and waist, and the next day you can continue the diet.

How calories are burned

To lose weight, you need to resort to physical activity - running perfectly burns excess calories. Half an hour of running burns approximately 300 kcal.

In addition, 30 minutes of classes burns:

• hanging clothes - 50 kcal;
• washing windows - 114 kcal;
• cleaning with a vacuum cleaner - 121 kcal;
• intense sex - 150 kcal;
• swimming - 450 kcal;
• fitness club - 300 kcal.

Many diets require the exclusion of favorite foods from the diet, or call for starvation altogether. But the technique invented by the writer, speaker and a person who is only “for” proper nutrition, on the contrary, offers to lose weight without compromising health. Also a big plus is that you do not need to limit yourself in the consumption of your favorite foods.

The history and features of the Tim Ferriss diet

Tim Ferris argues that it is not necessary to count the number of calories consumed, since the number does not correspond to the number of calories absorbed by the body. Instead, the author of the diet calls for attention to the glycemic index (GI).

The main rule is the use of products that contain a small amount of GI. It is most convenient to carry a glycemic index table with you. But if there is no possibility or desire, then you should pay attention to the recommendations regarding the choice of those very products.

Foods containing white carbohydrates should be minimized or completely avoided. You need to exclude sugar, pasta, products containing sugar, rice, bread, corn and potatoes. Ferris insists on the exclusion of carbonated alcoholic beverages, as well as fruits with a high sugar content. Instead, you need to give preference to salads from vegetables and fruits, meat and fish, which are sources of protein. Red meat can also be consumed, but not often and in small quantities.

An important rule of the meal is not to overeat, you should get up from the table, feeling a slight hunger, but not with a full stomach. After 18 pm you can not eat, it is only allowed to drink a glass of kefir. You should eat in small portions, but five times a day, where there are three main meals and two snacks.

The author of the diet advises to eat monotonously, namely, to choose three foods with a low glycemic index and make the basis of the daily diet. Tim Ferris himself chose beans, chicken and asparagus for himself. You can not copy his food, but the main thing is to be present:

• a fish;
• bird;
• beef is not red;
• eggs;
• peas;
• beans;
• cabbage;
• spinach;
• vegetables;
• various greens.

It is recommended to use those vegetables that have grown in our countries, and not brought from abroad. Doctors and all nutritionists also think so. Tim prefers cucumbers, tomatoes, onions, white cabbage, lettuce and broccoli. Fruits are not desirable to eat, because they contain sugar and glucose. It is better to eat avocado or tomato instead of fruits.

A big plus for a losing weight person is that once a week he can eat whatever he wants and even in any quantity, even those dishes that are strictly prohibited. Nutritionists are supporters of this method, and the author himself assures that such a burst of calories is useful for metabolism. According to numerous reviews of people, it became known that after such a day, kilograms are not added.

The first meal should be an hour after waking up, and it is advisable to drink a glass of clean water on an empty stomach to cleanse the body. Breakfast is better with two eggs and a product containing protein. It is not advisable to fry the dishes, but if you really want to, you can lightly fry them in olive oil. You can also take special vitamins, but you need to make sure that they do not have a lot of iron. In general, Tim has a positive attitude towards vitamins and supplements, since they have a positive effect on the human body. The best supplements are green tea capsules and garlic tablets.

The Tim Ferriss diet is not fast, it takes about 2 kilograms in two weeks, but the duration can be any. As soon as a person reaches the desired goal, the diet can be completed.

More Ferris Diet Options

The author of the diet offers several more options for methods that can be translated into reality. If there is a desire to lose weight quickly, and besides, there is no time for cooking, you can eat only raw vegetables and fruits. The total daily amount is two kilograms. But products should be chosen according to skin type. With a mixed type, you can use whatever your heart desires, and those who have oily skin should prefer sour and unripe fruits. Red and sweet fruits and vegetables are suitable for dry skin owners.

The second option is a banal hardening. Before putting this method in front of people, he tested it on himself. The peculiarity of such a diet is to strengthen the body by hardening. After waking up, he took a cold shower, and during the day he ate only cold food and drank cold drinks too. The body cools down, and in order to warm up on its own, it spends a lot of calories, naturally weight goes away.

How to Eat on the Tim Ferris Diet?

You can make a menu for every day on your own, depending on taste preferences, referring to allowed and prohibited foods. Approximately a day should go like this:

8.00 - omelette, made up of two eggs, tomatoes and cheese; stewed vegetables in a frying pan.

10.00 - vegetable salad dressed with olive oil.

13.00 - chicken or beef fillet baked under beans.

15.00 - mashed potatoes and a handful of beans.

18.00 - boiled chicken or beef meat; vegetable stew.

What are the pros and cons of the Tim Ferris diet?

Each diet is somewhat different from the other diet, so each of them has its own advantages and disadvantages. Now we are talking about the Tim Ferris technique, the advantages are listed below:

• the Tim Ferris diet does not make you starve, but rather the opposite, you can cook a variety of dishes and eat normally, while losing weight;
• compared to other methods where it is necessary to keep constant calorie counts, this diet allows you to relax once a week and eat what you want, and this is easier both psychologically and physically;
• the author does not prohibit drinking alcohol, a glass of wine a day will not worsen the final result;
• the diet is well suited for those who are used to leading an active lifestyle, if you make the menu correctly, then there is enough protein every day, which is responsible for muscle elasticity.

Now for the cons:;

The Tim Ferriss diet is aimed at proper nutrition, because if you start eating a balanced diet, as well as fractional portions, your metabolism will improve, all organs will begin to function correctly, a person will lose extra pounds. Before deciding on a diet, you should familiarize yourself with all the rules and contraindications in order to avoid consequences.

For those who follow their figure, the recipes "Eat and lose weight" can be a real find. The most popular at present are the options offered in the program with Lera Kudryavtseva, and dishes according to Dukan. Let's describe some simple recipes.

Transfer "Eat and lose weight" with Leroy Kudryavtseva. Recipes

This popular show is a treasure trove of low-calorie options. Invited celebrities, together with the host Lera Kudryavtseva and the chef, "rewrite" famous recipes. The main task is to make them low-calorie. Therefore, for those who want to achieve the effect, "Eat and Lose Weight" - recipes on TNT - is the perfect show. Let's describe some simple dishes.

• Lamb with vegetables. Remove the bone, make an incision and spread the meat in a layer. Rub lamb with spices. Chop fresh aromatic herbs and put on meat. Roll up the lamb and tie with twine. Bake the meat for twenty minutes, setting the temperature to two hundred degrees. Next, spread the onion rings on the bottom of the baking sheet, then the pumpkin, parsnip, celery and cauliflower constellation cubes. Add whole garlic cloves and small tomatoes. Cook vegetables until soft. Drain the juice into a small saucepan, add wine and cook until thickened. Be sure to strain the sauce. Put vegetables on a plate. Remove the threads from the roll and cut it into pieces. Put the lamb on a plate and pour over the sauce.
• Warm salad with orange. The dish is very original. Orange cut into thin slices. Heat a dry frying pan and rub it with fresh garlic. Add string beans. Cook it without adding oil. Put oranges in a deep bowl, sprinkle with hot red fresh pepper and chopped garlic. Leave to marinate for half an hour. Add olive oil and sesame seeds to cooked beans. Stir with oranges and serve immediately.
• Vegetable ratatouille with green apple. To begin with, chop the eggplant, zucchini and zucchini into circles. Cut the red bell pepper into small cubes and grate three tomatoes. Peel the apple and cut into slices. Grind a large onion and fry without adding oil. Fry bell peppers and tomatoes in the same pan. Close the lid and simmer everything together over low heat for fifteen minutes. At the very end put the tomato paste. Set aside half of the sauce in a bowl. From the rest - make a slide, then distribute eggplant, zucchini, apples and zucchini in a circle. We make a dressing from chopped chili peppers, garlic, fresh parsley and dry white wine. Pour it over the dish and simmer for about fifteen minutes over low heat. To prevent the liquid from evaporating, cover the pan with a lid. Mix the remaining sauce with fresh herbs. Use it when serving the finished dish.

"Eat and lose weight": Ducan's recipes

This diet is the most popular at present. It has four stages. Naturally, this is a conditional division.

In the first two stages, it is necessary to achieve active weight loss, in the third - to consolidate the result. Next - stick to a certain diet. This rule must be kept in mind at all times.

Dukan's "Eat and Lose Weight" recipes are based on lean meat, dairy products and complex carbohydrates with fiber (vegetables, greens and bran).

Be sure to drink one and a half to two liters of water a day and walk at an average pace for thirty minutes.

Let us consider in more detail the nutritional content of each period.

First step

This stage is the most difficult and short, which received the conditional name "attack". It lasts no more than ten days. After this period, the "eat and lose weight" effect is really achieved. Recipes should consist of lean chicken or turkey, any (even fried) fish. The use of spices and spices is allowed. Desserts are recommended to replace

There is a hard and fast rule for "eat and lose weight" recipes to work. Strictly forbidden the use of sugar and salt.

Recipes for the first stage of the diet

They are easy and very tasty. Recipes for the Dukan diet "Eat and lose weight" of the first stage are meat and fish dishes without a side dish. Simple and tasty.

Fish is one of the best foods to achieve the "Eat and Lose Weight" effect. Recipes with photos are simple. And they prepare quickly.

Steam fish. This is a simple and effective version of the dish, which is usually offered by any Eat and Lose Weight program. The recipes are traditionally very similar.

Coat white fish fillet with spices and sprinkle with lemon juice. Leave for ten minutes. Pour two liters of water into the slow cooker and put a fresh sprig of rosemary. Put the fish in a special container for steaming. We present a special program. Cook the fish for ten to fifteen minutes. Serve the dish sprinkled with herbs and spices. If desired, you can add a drop of soy sauce.

Steam chicken roll is a great food for losing weight. The dish turns out to be very tasty, tender and quickly leads to the result of "eat and lose weight." Recipes (with photos) may vary. We offer one of the simplest options.

Peel a whole chicken from the skin, bones and cartilage. Turn the pulp several times through a meat grinder along with the onion so that the mass is homogeneous. Chop three cloves of garlic and add to the minced meat along with seasonings. Spread it on cling film and tie tightly. Put in a special multicooker basket. Steam for one and a half hours. Be sure to periodically turn the roll. When the time is up, remove the film. Wrap the roll in foil, put in the refrigerator for several hours. Press is not required. The dish is ready. Can be sliced ​​and served.

The second stage of the Dukan diet

At the next stage, it is allowed to introduce vegetables into the diet. Moreover, it is necessary to alternate them with meat in two days, or combine them in one dish. Naturally, the use of sugar and salt is prohibited. You can add a small amount of red wine, butter, cream and ketchup to the diet.

At this stage, a great helper, a kind of "vacuum cleaner" can be We offer some recipes "Eat and lose weight."

Sample menu of the second stage

Recipes at this stage can be more varied. But eggs are the favorite. We describe two recipes.

Poached eggs with croutons and salad- great breakfast.

Rinse lettuce and chard. Tear everything with your hands and put on the bottom of the plate. Next, clean and boil the asparagus. Drain and mix with a little olive oil. Put the asparagus on the greens. Make small croutons with fresh dill. Cool them down and put them on top of the asparagus. Next, brush a square of cling film with oil. Break the egg on it very carefully so as not to damage the yolk. Carefully gather the edges of the film, release the air and tie it tightly with a bag. Bring the water to a boil and lower the egg for five minutes. The protein should become elastic. Carefully remove the film. Lay the poached egg on the croutons. Sprinkle with chopped green onions and freshly ground black pepper. It is recommended to serve immediately.

Steam and green onions.

Grate a small piece of low-fat cheese. A bunch of fresh spinach and some green onions cut into pieces. Beat four eggs until foamy. Add greens and cheese. Mix thoroughly. Pour the mass into a small rectangular shape. Three to four centimeters should remain to the top edge. Bring water to a boil in a large saucepan and place the egg mixture into it. Close the lid. Cooking an omelette is recommended for seven to ten minutes. Next, make a small incision in the center and leave on fire for the same time. Can be served on the table. This dish will be delicious and cold.

Fatty and high-calorie cakes can be replaced with appetizing ones. fritters with bran. We offer a simple recipe.

Beat one egg thoroughly with half a glass of kefir. In a dry bowl, mix two large spoons of oat bran, one - wheat, fifty grams of starch and a little baking powder. Connect both masses. Mix everything with a whisk until foam appears and leave for ten minutes, covered with a towel. Next, bake pancakes in a pan with a non-stick coating. You can pour a little honey and sprinkle with fresh berries.

The third stage of the Dukan diet

This stage will allow you to relax. Low-calorie "Eat and Lose Weight" recipes can be diluted with mature cheese, fruit (excluding grapes, bananas and cherries), a small amount of pasta and potatoes.

At this stage, it is allowed to take liberties by eating fried, fatty and high-calorie foods. But the next day must be unloading, when you can drink only fat-burning cocktails.

We will offer several options.

fat burning cocktail recipes

This is the perfect menu for fasting days.

• Cocktail with cottage cheese and tomatoes effectively remove both hunger and thirst. Grind tomatoes (800 g) in their own juice with a blender and pass through a sieve. Add the juice of fifty grams of fresh ginger, a pack of cottage cheese, seasonings and lemon juice. Shake the cocktail at high speed. Serve immediately, garnished with a sprig of rosemary.
• Mix of vegetable and fruit juices- this is not only a kind of "vacuum cleaner" for the body, but also a very tasty cocktail. It's easy to prepare. Grate two small carrots. Remove the core from the apple. Grate it and sprinkle with lemon juice so that the flesh does not darken. Squeeze the juice of two oranges, add a little pulp. Place all ingredients in a blender bowl. Pour in a liter of mineral water, juice of fifty grams of ginger, four large spoons of honey and pour the same amount. Beat well. Serve with celery sprigs and orange half rings.
• Cocktail "Appetizing"- a great combination of aromas and tastes. Peel the orange from the zest and squeeze out the juice. Pour it into a deep bowl. Add the juice of thirty grams of ginger to it. To stir thoroughly. Add half a liter of low-fat kefir and a large spoonful of cinnamon. Beat with a blender. Serve with fresh mint leaves.
• Ayran with basil. Ferment half a liter of milk with sour cream. It will take 100 g. Add the juice of one lemon, ground black pepper and a chopped bunch of basil. Beat everything in a blender and pour in half a liter of mineral water. Beat again at high speed. Serve garnished with fresh basil sprigs.
• Cocktail "Fast". Pour low-fat kefir, add five grams of cinnamon and ginger. Add a small pinch of red pepper. Beat with a blender. It is recommended to drink such a cocktail in the morning and at night.

Low calorie menu for every day

To maintain the achieved effect of the diet "Eat and lose weight" recipes must be chosen very carefully. It is recommended to dwell on the optimal combination: meat with stewed or fresh vegetables. Delicious, nutritious and calorie free.

Fish "under a fur coat"- a great option for lunch "Eat and lose weight." Recipes with photos can always be found for every taste. We will offer our recipe.

Boil the fillet of any white fish. While the semi-finished product is being prepared, let's take care of the vegetable salsa. Cut two large tomatoes into medium cubes. Grind the garlic and onion, fry them in a little olive oil. Vegetables should become transparent. At the end, add tomato cubes, close the lid and simmer for fifteen minutes. Cut one medium cucumber and red bell pepper and mix with green salad. We begin to form a dish. Put any side dish in the center of the plate. An ideal option would be rice or pearl barley. Place the fish fillet on top, pour over the tomato salsa. Put a salad of fresh vegetables on the side. You can add fresh yogurt and pieces of ginger to the dish.

and fruits- an ideal dish for dinner from the heading "Eat and lose weight" (recipes from the program on TNT).

Its advantage is that it is easy to prepare. First, coat the chicken breast with pepper and your favorite seasonings. Leave the meat for half an hour. Next, put in a baking bag, add a little water and tie tightly. Cook the fillet for forty minutes. At the very end, cut the bag and leave the meat until golden brown. Clean and boil the asparagus. Cut the mandarin into slices, lime into slices. Place fish, asparagus and fresh lettuce on a flat plate. Distribute fruit. To prepare the sauce, mix low-fat yogurt with chopped garlic. Pour over the chicken fillet. It is recommended to serve hot.

Conclusion

Therefore, to achieve the effect of "Eat and lose weight" requires compliance with a few simple rules.

First, the minimum amount of oil, salt and sugar.

Secondly, be sure to do fasting days with low-calorie cocktails.

Thirdly, the ideal combination for the desired effect is lean fish (or meat), eggs and vegetables. Simple and low-calorie "Eat and lose weight" recipes are described above.

Fourthly, it is imperative to observe the drinking regime (about two liters per day) and move more.

That's all the secrets.

Mila Gritsenko is a star nutritionist, weight loss instructor, healthy nutrition consultant. Zest own system for weight loss. What is she like? Nutrition rules, What foods to eat without denying yourself goodies? What kind of diet favorably affects the process of losing weight? Is it really forbidden to eat after 18.00? Should I always eat at the same time? Are there any uniform rules for everyone that say which foods should be excluded from your diet, and which, on the contrary, should be included? If there are, please tell us about them. Several recipes for unloading the body. What is worth drinking? What is worth eating? H Here are some effective exercises you can do at home to stay in shape. How to find motivation to look good?

Mila Gritsenko is a star nutritionist, weight loss instructor, healthy nutrition consultant.

To date, Mila has conducted more than 10,000 consultations and compiled more than 5,000 individual weight loss programs. Two years ago, Mila's book "Eat and Lose Weight" was published, which included 300 recipes for every day: 100 copyrighted and 200 adapted for the weight loss system.

Among her "star" clients are Irina Slutskaya, Katya Lel, Andrey Chadov, Kolya Serga, actress of the series "Deffchonki" Anastasia Denisova, Anastasia Zadorozhnaya and many others.

Maria: To get started, please tell us about your own system for losing weight. What is she like? How did you come to this?

Mila: The thing is, I've never been thin. Genetic predisposition, plus parents fed "for slaughter". I have been trying to lose weight since I was 13. Like everyone else - on different diets, teas, hunger strikes. But everything was unsuccessful - kilograms always returned. The point of no return came after childbirth, when I saw myself in the mirror and did not recognize. Then my weight was 90 kg. I already knew exactly how it was impossible to lose weight, and I approached this issue from the point of view of proper nutrition. In addition, I had to feed the child, and so that he did not have allergies. I began to replace high-calorie and harmful foods with healthy ones, I refused harmful foods.

I realized that the main thing is to instill the habit of eating in a new way, to change the way of life. After 3 months, I added cardio and strength training. And after 5 months my result was minus almost 40 kg! The main rule of my system is to eat and lose weight. Eat the right food 5 times a day, every 3-4 hours, in small portions. And in no case do not starve and do not torture yourself with insipid food. You need to eat tasty and varied, then there will be no breakdowns.

I myself did not like to cook, but when I faced the problem of insipid and identical food, I began to experiment. As a result, there were a whole book of recipes - 100 copyright and 200 adapted.

There are also nutritional rules - not all foods can be eaten at any time of the day. The main goal is to learn to eat often and little in order to be satisfied in small portions.

Proteins, carbohydrates and fats must be present in the diet, but fats must be healthy. If we exclude something, we will get problems with the gastrointestinal tract and will not lose weight.

Sports are highly desirable. But most importantly, you need to find motivation within yourself. so that at some point not to return to the usual way of life.

Maria: Can you name the most necessary stages on the way to losing weight? What actions should be excluded, and which, on the contrary, should be made part of the daily ritual?

Mila: Firstly, completely forget about all harmful foods - soda, pastries, fast food, chocolate, fried foods and more.
Drink separately from food, since our goal is to learn how to be full from small portions, and drinking water from above food, we only stretch the stomach.

Drinking properly is also a must. For example, coffee or tea is a separate snack in itself. It is also important to drink at least two liters of water a day, then the liquid will not linger in the body and there will be no swelling. It is useful to drink a glass of water immediately after waking up, and have breakfast only after 20 minutes.

It is undesirable to go to the gym for the first months of losing weight - this will prevent the disappearance of fat. It is better to do Pilates, step aerobics, stretching. But the most important thing is to understand that this is not temporary, but your new way of life.

Maria: What kind of diet favorably affects the process of losing weight? Is it really forbidden to eat after 18.00? Should I always eat at the same time? Tell us exactly about your mode, and explain, please, such a choice.

Meals should be: breakfast, snack, lunch, snack and dinner.

• If you limit yourself to eating 1-3 times a day, then you can forget about ideal forms, since the metabolic process is disturbed. Of course, it is better to eat at the same time.
• The break between meals should not be more than 4 hours, but not less than 3.
• After 18.00 you can eat, but certain products. Fruits can be consumed until 14.00, as well as beets, corn, cereals and potatoes.
• Snacks should be no more than 150 grams - fruits, cottage cheese, nuts (10-15 pieces). Main meals - 250 grams.
• The last meal is 2-3 hours before bedtime, otherwise it will not have time to be digested.
• Once a week is a fasting day, when the body is cleansed and all digestive organs rest.

I'm used to this mode, I'm comfortable. I often cook food and carry it with me in containers to eat on time. You don't have to be ashamed of it. Of course, you won’t get your food in a restaurant, but when you get used to eating right, in any restaurant you will choose from the menu what is healthy. When you get used to eating right, the body itself already requires healthy food.

It takes 21 days to form a habit
and if you endure this time,
further it will be easier.

Maria: Are there any uniform rules for everyone that say which foods should be excluded from your diet, and which, on the contrary, should be included? If there are, please tell us about them.

Exclude everything floury, fried, unhealthy sugars, fast food, corn flakes and any snack, bars, semolina, sausages, soda, alcohol ... You can live without all this, the main thing is to find the right alternative.

Fast food you can replace it with bread or a yeast-free bun with cream cheese, fish, cucumbers, or make diet pizza.

Sweet can also be tasty and healthy - I can cook you a dietary "Tiramissu", no less tasty than the original.

No time to cook?
Vegetarian and raw food stores have delicious healthy desserts and chocolates.

white sugar should be replaced with brown, honey or maple syrup.

Salt there is also a useful one - black, for example.

Milk products must be natural, not store-bought and not fat-free.

Cereals. If we talk about cereals, then buckwheat and rice are useful.
Rice- basmati or brown.
Buckwheat should be properly cooked - just fill it with warm water overnight and eat it in the morning. So it will retain all the trace elements.
Useful oatmeal- you need to soak the flakes overnight with a little milk, add 100 g of cottage cheese, berries and fruits to taste - and here you have a delicious breakfast.

At night you can eat: cottage cheese with honey, vegetable salad, seafood (without sauces), grapefruit, protein omelette, baked apple with honey, tea with milk and honey, berries, watermelon or melon.

From drinks I advise teas - green (white) and herbal, as well as homemade lemonades. For example, ginger-pear: cut a pear into rings, add grated ginger, a teaspoon of honey, a sprig of mint, half a lemon and pour boiling water over it.

Thus, the diet should consist of vegetables, fruits, nuts, fish, lean meat (if you eat meat), proper sugars, natural dairy products, berries, seafood, cereals. Herbal teas can be drunk without restrictions, green and white, like coffee - up to 3 cups a day.

Maria: People who at first glance do not have so many extra pounds are sometimes the most difficult to motivate themselves. On the one hand, they want to achieve the ideal, and on the other hand, they are generally satisfied with what they have. What can you say to those who want to lose 5-10 kilograms? How are they going to achieve this goal?

Find your own motivation. There is no help here. I can inspire, support, but a person must find in himself the main reason for which he will change - be it health, reflection in the mirror, attention of the opposite sex or something else. Everyone, for various reasons, has that very “point of no return”.

If you can’t find it at all, then just try to start. Sign up for group workouts, go on a fitness tour, and perhaps there you will find your hook, be inspired, and no longer want to return to your old lifestyle.

Our body gets used to everything. If you teach him to eat right, then he himself will let you know that he no longer likes a cake or a burger.

Maria: Tell us a few recipes for unloading the body so that at least once a week everyone can afford to unload the body in one of these ways. What is worth drinking? What is worth eating?

Fasting day, as a rule, is built on one product. You can drink water, herbal teas at this time. It is important to choose your product, on which you will calmly survive this day.
Buckwheat is heavy but generally useful. Her problem is that she absolutely does not saturate, although she gives energy. But in general, it is useful for the stomach, for cleansing the body of toxins and toxins.
Kefir is considered gentle, but it is quite hard, and I don’t really recommend it, especially if you have stomach problems.
Apples, in my opinion, are categorically not suitable, because it is a powerful appetite stimulant.

The lightest, most satisfying and gentle products- cottage cheese, fish, meat (turkey, chicken), seafood. They have enough protein to not feel hungry. Fish or meat can be baked, boiled, stewed on water or steamed, in a slow cooker. If it is possible to cook without salt, then it is even more useful.

Maria: Name some effective exercises that you can do at home. At least one of the most effective for each muscle group.

Gluteal muscles
I will tell you the three most effective exercises. They help to pump up the ass, make it more convex and rounded, and at the same time not pump the legs much.

1. Deep squats- Feet shoulder-width apart, back straight. It is better to squat with weight - you can immediately start with 7 kg and gradually increase (if it is very difficult, you can start with 5 kg). No need to squat 100 times, it will not help. It is enough to do 3 sets of 8-10 times, and squat and rise slowly - 3 seconds down and 3 up.
2. Deadlift- makes the butt round. Perform with a weight of 7-10 kg. It is better to buy a bar with pancakes, it is more convenient. Three sets of 8-10 reps. Between sets, a break of no more than 1 minute. How to do it right, you can look on the Internet.
3. Lunges - pull up well. For each leg 10 times. You can with weight, you can without.

Do exercises every other day - the muscles need to rest.

Press

Press - I’ll say right away that the press does not affect a flat tummy in any way - in order to burn fat, you need to eat right.

1. Raising the body - first we raise it halfway, that is, it turns out at an angle. The back is flat. 3 sets of 20 reps.
2. Raise the body completely. 3 sets of 20 reps. You can start with 10 times, if difficult.
3. Raising the legs is the same.

These are the three basic exercises.

Legs

Legs do not require special exercises. Everything is quite simple here. To lose weight in the legs, you need:

• walk a lot during the day - at least 10-15 thousand steps
• run - about half an hour
• As far as exercise is concerned, swing your legs at a very fast pace.

Move forward, sideways, back. 3 sets of 20 reps on each leg.
All other exercises pump up the legs.

Arms and Shoulders

Arms and shoulders - perform without weight. The ideal exercise push ups: with arms wide apart and narrowly spaced, then this is the bar - 3 trips of 30 seconds and gradually increase the time.
You can also take small dumbbells - literally 0.5 kg each and swing your arms.
After any workout, it is important to stretch - this is an important rule. It will take 5-7 minutes.

Healthy Skin

Maria: What foods are best for the skin?

Mila: Any of the ones I mentioned. The fact is that health and beauty directly depend on our nutrition and the quality of products. If you eat properly and on time, then the food is digested normally, the intestines are not polluted, which means that there will be no rashes, and all the necessary vitamins will enter the skin.
Let me tell you a few more secrets:

• accept fish oil capsules– it nourishes the skin and makes it supple
• drink every morning 1 tsp linseed oil on an empty stomach
• drink at least 2 liters of water per day.
• also good to do three times a week self massage with scrub and apply after olive oil. This will help moisturize the skin and make stretch marks less noticeable. Good for skin too Coconut oil- It perfectly moisturizes, relieves inflammation.

Maria: What advice would you give to women who are hesitant to take care of themselves? Perhaps it is your words that will be the last confirmation for them, and they will finally take up the realization of their dream of a beautiful and happy self.

Motivation

Motivation- it is most important. Everything starts from the head. It is important to set yourself a clear goal and understand why you need it. Imagine yourself in as much detail as possible in a new image - how you would like to look. Get used to this image, feel it.

Motivation must be sought within oneself, it should not be outside, and certainly not in another person. Believe me, only the first month is difficult. And then not only your body will change, but also the feeling of yourself, and therefore everything around you.

I had one client who had 50 kilograms of excess weight, and she could not climb the 5th floor. This became her motivation. Now she flutters simply and absolutely happy. There can be many reasons for change. Find the one that "hooks" for you. You can say whatever you want - that a person will be healthy, beautiful, and so on, but it's useless, it doesn't work. Everyone has their own personal main motivation. And only he can find it. You alone are responsible for your life. As long as you sit on your ass and are afraid, life will be boring and joyless. And you make your life the way you are.

As soon as you start doing something, the energy that has stagnated in you will begin to awaken and help you move on. It's like a chain reaction - once you start, you can't stop. And the farther, the more energy will gain momentum, and everything around you, as a result of your changes, will rapidly change in a positive direction.
Living a boring and monotonous life or living a full life, enjoying every day is your choice!

Interview with Maria Prokopchenko

Publication date: 07-06-2017

Not so long ago, the book of the American speaker, writer and guru Tim Ferriss, “The Perfect Body in 4 Hours a Week,” made a lot of noise. The methods and diets proposed in it interested many who want to get rid of extra pounds. This is because the Tim Ferriss diet, which is based on low-carb foods, really helps.

Diet Principle

Each of the methods or diets has its pros and cons. The option proposed by the American is suitable for almost all people and has no contraindications. It will help you get a slim figure and teach you to eat healthy. All you need is to follow a few simple rules.

The menu itself is built on the principle that the lower the glycemic index of the product, the more useful it is. The diet itself belongs to the category of slow-carbohydrate. You do not have to constantly count the number of calories eaten, it is enough to have a GI table of foods in front of your eyes.

What causes weight loss? When a person eats low or medium GI foods, they will be digested slowly. To make up for the lack of energy, our body will have to turn to internal reserves for help, and these are our “extra” kilograms. Everything happens simply and naturally.

This diet, like many others, is based on the prohibition of certain foods and healthy eating.

Ferriss rules

American Tim has only 5 correct rules:

• Do not eat foods containing "white" carbohydrates.
• We give preference to the same food (products).
• We do not drink high-calorie drinks.
• Fruits are not included in the daily diet.
• Once a week we organize a "gluttony day".

Everything seems to be simple and clear, but we propose to consider each item separately.

What can and cannot be eaten

The first point is products containing "white" carbohydrates. What is it?

It is one of the components of our food that affects the increase in blood glucose levels. Products containing "harmful" carbohydrates are quickly digested and debugged on our waists and sides. Where to looking for? White carbohydrates are found in the following foods:

• white sugar and products containing it,
• bakery products made from white flour,
• white rice,
• potato,
• alcoholic beverages,
• corn.

So these products will have to be excluded from the daily diet.
Regarding the permitted products, the American writes that it is necessary to select several items from the permitted list and cook food only from them. We conditionally divide them into three groups and take one ingredient in each:

1 group. Legumes: soybeans, beans, black, spotted, and red beans, or lentils.

2 group. Vegetables: assorted cruciferous, asparagus, sauerkraut, spinach, peas or pickles.

3rd group. Proteins: beef, chicken breast or ham, lean pork fish or egg white.

We choose the most acceptable products and cook from them daily, changing recipes and dressings. The most suitable option for a slow-carbohydrate diet is Mexican cuisine. It is enough to replace rice with vegetables in them and we will get what we need. We eat with pleasure and how much "will fit".

Proper drinking greatly affects the effectiveness of any diet. In this case, we prefer tea and coffee, without any additives or sweeteners, ordinary water and a glass of red wine at night (not necessary, Tim just loves this drink). The author has an ambiguous attitude to fruit juices and milk, because juices contain a certain amount of fructose, and this is already sugar and harmful carbohydrates. Milk, although it has a low GI, but, according to the American, is not suitable for this diet. He also advises to eliminate or reduce the consumption of diet soft drinks, drink more green tea.

Oddly enough, but fruits were also banned, this is due to the fact that they serve as a supplier of fructose to our body, and this is sugar. Ferriss believes that it is enough for a person to use them once a week. The exception is avocados and tomatoes, they can be eaten more often. The author is of the opinion that fruit all year round is not natural.

Even 200-300 years ago, the appearance of fresh fruits in winter in Europe would have been considered a miracle. And the people did without it, multiplied, developed and survived. So you can live without year-round fruit consumption.

The last rule is usually accepted with a bang, but many have doubts about the lost kilograms. Well, first of all, a weight gain of 1.5-2 kg after overeating is the norm, but within 48 hours everything will return to normal, and you will continue to lose weight. Secondly, these days are necessary for the body to get used to the “new” weight and help to lose weight. As for food, you can really eat and drink whatever you want, no restrictions or prohibitions.

How to eat?

To showcase his diet in action, Tim talked about the success of Andrew Hyde, Community Director at TechStars. This man weighed 110 kg. Following the Ferriss method, he lost 4.5 kg in 14 days.

His menu consisted of simple and affordable products. So, for breakfast, he ate a couple of egg whites and a whole egg, white chicken meat and a mixture of vegetables. For lunch: vegetable mix and spinach and pea salad. For the second lunch: chicken leg, mixed vegetables and black beans. And for dinner: pork or beef, spotted beans and asparagus. As you can see, nothing expensive and inaccessible. He spent about $38 a week on his food, which is not much.

The author recommends eating every 4 hours, you need to make a routine according to your lifestyle. That is, if you are a "lark", your breakfast should be no later than 30-60 minutes after waking up, at 7-8 o'clock. Owls eat later, at 10-12 o'clock. We add 4 hours to the breakfast time, we get lunch, another plus - the second lunch, + 4 hours and it's time to have dinner. At night, the writer likes to drink a glass of red wine, but this is his passion and is not considered as a basic rule.

If it is not always possible to eat at home, then in any restaurant or cafe you can order a vegetable dish or lean meat. The main thing is not to succumb to temptation and strictly adhere to the chosen course.

The popular Tim Ferriss diet has many fans, especially in the West. The author makes several recommendations to the main rules. This, in his opinion, facilitates the cooking process and increases the effectiveness of the technique.

• He advises to choose 3-4 dishes and cook them constantly, changing only the garnish, sauces and seasonings;
• It is better to take vegetables and fruits not in a store, but in a garden plot or garden, if any. Preference should be given to domestic producers;
• Sports and vital activity will significantly speed up the process of losing weight and help you quickly become an adherent of a healthy lifestyle;
• If you doubt your willpower, then start changing the menu with breakfast, then change lunch, and so gradually "go on a diet." Even with the slightest change in the diet in the "right" direction, you will begin to lose weight.

It is worth noting that the diet does not have a strict framework for duration. It can be followed throughout life, while maintaining harmony, regardless of age. You can get rid of extra pounds and switch to a regular diet. Everything depends on human desire and vital principles.

As a recommendation for those who do not really like to cook, the American suggests trying his special technique. Its meaning lies in the fact that a hundred menu consists only of raw vegetables or fruits. The total amount of food eaten per day should not exceed 2 kg. But you need to choose them according to your skin type.

People with oily skin should eat sour and unripe vegetables, but those with sensitive skin should eat sweet and red ones. "Mixed type" can eat everything.

Tim also suggested another technique based on the principle of hardening, it is called a thermo diet. Those who want to lose weight in this way should only eat cold food and drinks during the day, and take a cold shower in the morning. The body will spend a large amount of energy on warming, which it will draw from “hidden” reserves. But this method, for an unprepared person, is fraught with colds and sore throats.

As you can see, the American did not invent the "bicycle", but his technique deserves attention, because it really works. The only thing that our people might not like is the absence of cereals and legumes as a permanent side dish. This type of food is more suitable for Americans than Europeans.