Safe, easy and productive diet Selezneva

To lose weight, you can sit on a rigid diet, dramatically lose weight with harm to health, and you can use a softer and more reliable way that popular dietitian Ksenia Sergeevna Selezneva suggests. Today she occupies the position of the leading nutritiologist at the Moscow Atlas Medical Center and helps people fight overweight with the help of a developed weight loss method.

Principles of diet Ksenia Selezneva

The basis of Ksenia Selezneva's diet is a gradual transition to a healthy healthy diet. Think of it not as a one-time action, but as a new approach to life. You need to do this when you are fully prepared for this. No need to be afraid, Ksenia Selezneva doesn’t have strict rules on nutrition; on the contrary, on this diet you can afford a sweet or fried dish.

Here are the basic principles of Ksenia Selezneva's diet:

  1. Diet. Ksenia Selezneva, like many other nutritionists, believes that split meals - this is the best option. It is better to eat often, but in small portions. The interval between meals should not exceed three hours. Appetite will be moderate. A good option for a food distribution schedule would be: breakfast, lunch, lunch, afternoon tea, dinner, snack. It is also possible before bedtime.
  2. Heat treatment products. On the diet of Ksenia Selezneva, you can eat fried food, but it is undesirable. It is better to cook something tasty and healthy with a steamer. The resulting dishes will be less fatty and high in calories. But if you want to eat french fries, which is far from the most useful food, then do not deny yourself the pleasure. The same applies to chocolate, cakes and other goodies that harm the figure. Better today you will eat a small piece, than in a week will break into a triple portion.
  3. Water mode. The nutritionist claims that without water there can be no talk of health and harmony. Thanks to water, all vital processes in the body occur. It removes toxins, breaks down fats, products of metabolism. The daily rate for each person is different, it is easy to calculate, multiplying 35 ml per 1 kg of weight. This volume includes pure non-carbonated water, wild rose tea, sea buckthorn, unsweetened green tea. Juices and broths are not considered. According to Ksenia Selezneva's diet, you need to drink one glass of pure water after waking up. During the day, the liquid should be taken half an hour before meals or an hour after eating.
  4. Physical training. To have a beautiful figure, one diet will not be enough. Ksenia Selezneva does not require you exhausting workouts in the gym. Hiking, cycling, yoga, aerobics, Pilates, active sports are enough to keep yourself in shape. Choose any type of exercise that you like best, the main thing - do not lead a sedentary lifestyle.
  5. Sleep. For good health and fit figure you need to sleep at least 7 hours a day. This is claimed not only by a nutritionist Ksenia Selezneva, but by other experienced specialists. The best time for night rest is from 11 pm to 5 am. Interesting fact: for one hour of sleep, 1 kcal is burned in men for one kilogram of weight and 0.5 kcal in women. Lack of sleep, on the contrary, activates the production of a hormone that increases the appetite during the day. Such data was provided by scientists from the Institute of Ottawa and the University of Quebec Laval.
  6. Psychological mood while losing weight. Do not intimidate yourself with a diet ahead of time. The power system developed by Ksenia Selezneva does not require any feats or sacrifice from you. You need to switch to it with positive thoughts about the renewed body. At the same time, do not set any impossible goals. Make a start from your natural data, and not from the forms of photo models.
  7. Vitamins. It has been proven that even the most balanced diet does not meet the body’s 100% need for multivitamins. Ksenia Selezneva and other nutritiologists recommend selecting a vitamin-mineral complex, starting from the season and the individual needs of a person who is losing weight.

Advantages of the Selezneva technique

Well-known nutritionist and candidate of medical sciences Ksenia Selezneva developed a special weight loss technique, which was first presented at the “Wedding Size” program. As a result of following its recommendations, people consistently lose up to 2 kg per week. The principle of the diet Selezneva really works. Therefore, it has become very popular due to the following advantages:

  • The diet Selezneva no contraindications.
  • This system of weight loss is safe for the body, because it does not harm the internal organs and systems.
  • There is no risk of returning extra pounds after leaving the Selezneva diet.
  • The diet of losing weight is varied and tasty.
  • A person does not feel hunger and depressed due to restrictions on eating on a diet. It is easy to carry for a long time.
  • All products from the menu are available, there is nothing exotic and complicated. Also, the recipes are pretty simple. They can learn even the most lazy.
  • As a result of the use of the Selezneva diet, metabolism is improved, slags and toxins are removed. Therefore, the process of losing weight is much easier and more efficient.
  • Diet Selezneva helps to organize the work of some organs and get rid of chronic diseases.

And here more about the diet Solovyov.

Frequent meals

First of all, you need to eat and, as often as possible. On the day should be 5-6 meals, that is, the main: breakfast, lunch, dinner, and small snacks. A break on the Selezneva diet is no more than three hours, otherwise the metabolism slows down. In addition, if you skip meals, then the next time you want to eat much more than the norm. The body will be harder to digest "surplus."

Watch for salt and sugar

The lower the diet of the Sugar Sugar and Salt Diet, the better. Especially they should be eliminated during dinner. Sugar can not be put in tea and coffee, and purchased products is better not to salt. You can add some honey instead. Stevia also works well, but brown sugar is no different from the usual.

Do not get involved in substitutes, because you can fall into the trap. They do not give such saturation as sugar, so a person eats much more. And the calorie is obtained the same result.

Rest and active load

It is very important to fully relax on a diet. Due to the lack of sleep and relaxation, the body is under stress, which is why cortisol is produced. It is a hormone responsible for the synthesis of fat cells, especially in the abdomen. To avoid this, you need to sleep at least 7-8 hours a day. It is best to go to bed before midnight.

Normal sleep contributes to the rejuvenation and the production of hormones that help you lose weight. By the way, during the holidays, people also spend calories: men 1 kcal per hour, and women 0.5 kcal in 60 minutes.

It is also important to engage in any physical activity. It is better to choose the kind of sport or load that you like. For a start just fit more walking on foot.

Psychological attitude

An important point in losing weight is always the mood of a person. Many people perceive diet as something terrible and hard to go through. And then they hope that there will be an opportunity to feast on sweets. This leads to disruption and the return of the lost kilogram. Therefore, you do not need to adjust yourself to the hard struggle and restrictions, the victims during the diet Selezneva.

You should set only feasible goals. No need to try to lose weight in a week for 10 kg, it is impossible.

It is also important to understand why a person wants to lose those extra pounds, and if there are any. Lose weight on the diet Selezneva need only for the sake of themselves and their own health, and not because it is fashionable, someone said, for the sake of her husband, parents, friends or a new dress.

Drinking mode

During weight loss you need to drink as much as possible simple types. More than 70% of the human body is fluid. Water is the most important participant in the metabolism of the diet. It removes all slags and toxins. Water is included in the composition of each cell, which makes the skin firm and elastic.

How much to drink per day is an individual question. Squeeze 2 liters is not worth it. Calculate is simple: for each kg of body weight you need to consume about 40 ml of fluid. Food on a diet can not drink down, but you need to drink water 30 minutes before a meal or an hour after. If you use it during a meal, the metabolism will slow down.

Especially water is useful in the morning before breakfast in 30 minutes. To the useful fluid on the diet Selezneva attributed infusion rosehip, herbal tea, green, mineral water, decoctions of sea buckthorn and ginger.

Drink water while losing weight for the following reasons:

  • It is part of the body's detox.
  • Accelerates metabolism.
  • If there is not enough fluid in the body, the density of bile increases. This leads to the formation of stones. As a result, there is a risk of gallbladder removal.
  • Prevents dehydration.
  • Water is necessary for the skin for elasticity, elastic and radiant appearance.
  • Adequate fluid prevents constipation.
  • Water is needed for thermoregulation of the body due to perspiration.

Permitted and Denied Products

Diet according to Selezneva does not imply strict restrictions. The basis of the diet are simple dishes. Ksenia Selezneva recommends cooking on a diet of the following useful foods:

  • Fish and seafood due to protein saturate the body for a long time.
  • Thanks to hemp oil, man produces polyunsaturated omega-3 acid, antioxidants and phospholipids, as well as many minerals and vitamins. All this helps to preserve youth.
  • Helps the skin on the diet to remain supple avocado. In addition, it is also a source of omega-3.
  • Fiber and vitamins are obtained from broccoli. There are a lot of magnesium, calcium, and potassium, which improve the functioning of the nervous system. And it is important to avoid breakdowns and stress on the diet Selezneva, which worsen the process of losing weight.
  • Normal wheat should be replaced by spelled, as it contains the best combination of carbohydrates, proteins and fats, trace elements. It also removes excess cholesterol.
  • Thanks to the plant glycosides of anthocyanins, which are contained in cranberries, weight is not gained. These substances block the formation of fat cells. Diet is moving faster.

At the same time, the following products should be excluded from the diet:

  • Salt retains liquid, which reduces the effectiveness of the Selezneva diet. Accordingly, you need to forget about marinades, pickles, smoked meats, various sauces, mayonnaise, sausage and hard cheese.
  • Sugar is an empty carbohydrate. In its wake, confectionery, pastries, bread, soda, packaged juices are excluded. It is better to replace sugar with stevia, honey.
  • Fats of animal origin. After their cleavage triglycerides are formed, which go to the stock even faster on the Selezneva diet.
  • Fast food. It has a lot of calories, trans fat. All this not only adversely affects the figure, but also causes serious diseases.

Diet menu for every day

Diet Ksenia Selezneva does not offer a clear menu for every day. A person can cook any permitted dishes depending on their preferences. Her recommendations relate only to the basics of drawing up the menu. These include:

  • Breakfast is the most important meal of the day and always on the Selezneva diet. It starts the exchange processes and does not give you more than you need. Breakfast should be hearty, containing high-energy complex carbohydrates, such as cereals, natural muesli, eggs, cottage cheese, whole grain bread.
  • For a snack before dinner, you can eat fruits, light salads, nuts, berries, take a little marshmallow, marmalade on the juice and dark chocolate.
  • Dine on the diet Selezneva need foods containing proteins and fats. Suitable fish, meat, poultry. They can be cooked in different ways: boil, stew, grill and even fry without oil. vegetables are added to them.
  • The second snack on the Selezneva diet is best accompanied by fermented milk products without sugar.
  • At dinner, it is better to choose light foods and dishes, so it will be easier to fall asleep and rest. Suitable proteins and vegetables.

Look at the video about the recommendations of the nutritionist Selezneva:

Recipes from Xenia

Nutritionist Ksenia Selezneva offers some simple recipes for a daily menu. It is worth paying attention to the following options:

  • Vegetable soup. Ingredients: tomatoes, carrots, onions, celery, potatoes.

All you need to cut into cubes. Carrots, onions and herbs should be fried in vegetable oil. Then pour water all over with potatoes and greens. Cook soup until tender.

  • Chicken cream soup. Ingredients: fillet, potatoes, carrots, spices, greens.

First boil the chicken, then vegetables are poured into the broth. Boil need 40-60 minutes. Then the soup is kneaded to a state of mashed potatoes. Pour into plates and add a little vegetable oil and herbs.

  • Rabbit meat in a pot. Ingredients: meat, tomatoes, peppers, mushrooms, onions, spices, herbs.

All washed, cleaned and cut into cubes. All components should be put in layers in a pot, sprinkle with garlic, pepper, put laurel, pour water to the edge. Bake in the oven for 40-60 minutes.

  • Fish meatballs.

Make the stuffing, in which it put the flesh of bread, sliced ​​bread, onions, add spices. Meatballs bake in the oven to a crust. You can check with a toothpick: there is no meat left on it.

  • Omelet with tomatoes.

Mix milk and eggs in a bowl. Then everything is poured into the pan and spread out the slices of tomatoes. You can sprinkle with herbs.

  • Cottage cheese and pumpkin casserole. Ingredients: vegetable, eggs, milk, semolina, raisins and honey. Peel the pumpkin.

In a bowl, mix milk, a couple of eggs, some semolina and raisins, cottage cheese. Then add honey and pumpkin pieces to the mixture. A lot of spread on a baking sheet lined with parchment paper. Bake in the oven until golden brown. You can check with a toothpick: there should be no cottage cheese on it.

  • Linen porridge with fruit pieces.

Linen flour or ground seeds are poured into boiling milk. All carefully interfere. Cook for a couple of minutes and leave to swell. In the finished porridge put pieces of your favorite fruits and berries. You can sprinkle with cinnamon.

  • Salad from onions and squids.

Seafood should be washed, cleaned and dipped in boiling water for 20 seconds. It is impossible to hold longer, otherwise it becomes rubber. Then the squid is cut with onions, you can take red. Plus take leaf lettuce, greens. All run with low-fat sour cream.

  • Baked apples with honey and cinnamon. Ingredients: fruits, spices.

Apples wash and cut off the top, removing the core. Honey is put into it and sprinkled with cinnamon. The dish is baked in the oven until golden brown for about 20 minutes.

  • Banana and strawberry smoothies. Ingredients: bananas, apricots or peaches, berries, grapefruit, unsweetened fermented milk products.

Everything is washed, cleaned and cut. The components are mixed with a blender and served in a bowl, garnished with cinnamon, berries, and ground ginger.

Slimming results

People who have tried the Selezneva diet are satisfied with their success. They managed to get rid of extra pounds, improve health, improve their appearance. Some during the diet Selezneva manage to lose up to 15 kg in 3-4 months.

Many women note that it has become much easier for them to endure their periods. After the Selezneva diet, they even began to look younger than their real age. People note improved health, elimination of chronic diseases, increased stamina and mood. Nutritionists also speak positively about this system of weight loss.An important advantage is the lack of fasting and indefinitely.

And here more about the Skulkina diet.

Diet Ksenia Selezneva developed taking into account all the nuances of the body. There are no extreme conditions, exotic products. In the menu of the Selezneva diet there are all the necessary vitamins and elements. If a person wants to lose weight and will follow all the rules, the result will not take long.

It is believed that the ionic diet is quite complete and balanced. The menu for the week allows you to adjust products. Diet from Dr. Lydia Ionova gives an excellent result.

Developed on their own, the Solovyov diet has helped many lose weight. Vladimir himself lost almost half in a year. He independently compiled and recommends a menu for the week with a variety of products.

A strict and very low-calorie diet Akhtarova gives excellent results even for very obese people. The basic principles of nutrition are simple: no harmful products, refusal from dinner, drawing up a menu for a diet according to the principle developed by Svetlana herself.

Anita Tsoi's diets - menus and recipes

To make an omelet, you will need the following foods:

  • 2 eggs.
  • 50 ml of milk.
  • 7 g butter.
  • A bit of salt.

Beat eggs with salt and milk, pour into a greased mold. Prepare an omelette for a couple. Before serving, pour the omelet with melted butter.

To cook porridge, you will need the following products:

  • Half a glass of milk.
  • Two tablespoons of flour.
  • Tablespoon chopped dried fruit.
  • A teaspoon of pine nuts.
  • Half a teaspoon of sugar.
  • A bit of salt.

Pour flour into boiling milk, mix thoroughly, boil for 2 minutes. Then add sugar, salt, nuts to porridge. Before serving, sprinkle it with dried fruit in ground form.

Vegetable soup

To make soup, you need the following foods:

  • 50 g of potatoes and zucchini.
  • 20 g tomatoes.
  • 15 g carrots.
  • 10 g onions.
  • 5 g of parsley and parsley root.
  • 5 ml of vegetable oil.

Vegetables (parsley, onions and carrots) are finely cut and lightly fried in vegetable oil. Potatoes, tomatoes and zucchini sliced ​​in cubes are boiled in vegetable broth. Cooking time - 10 minutes. Then they are fried, salted and boiled until ready. Sprinkle soup with herbs before serving.

To cook fish, you need the following products:

  • 0.2 kg cod.
  • 10 g parsley and dill.
  • A bit of salt.

Cod spread in cold water, after boiling add salt and parsley. Cook until full readiness.

To make a salad, you need the following products:

  • 500 g squid.
  • 0.2 kg green onions.
  • 2 tablespoons sour cream.
  • A tablespoon of parsley and dill in a chopped form.
  • 2 peppercorns.
  • 2 bay leaves.
  • 2 cloves.
  • A bit of salt.

Squids are boiled in boiling water with pepper, cloves and bay leaf. When they cool, they are cut into rings and mixed with chopped green onions, seasoned with sour cream, sprinkled with dill and parsley.

Rabbit in the pot

To prepare the dish, you will need the following products:

  • 0.1 kg of rabbit meat.
  • 0.2 kg of sweet pepper.
  • A clove of garlic.
  • Bay leaf.
  • Caraway.
  • One tomato.
  • 2 celery stalks.
  • 0.1 kg of champignons.
  • Chilli.

The meat is cut into slices, strips cut into sweet peppers, and the remaining vegetables and mushrooms are randomly cut. Put all the ingredients in a pot, mix together with cumin and bay leaf, add a little water. Stew the dish to full readiness.

Looking at the beautiful Anita Tsoi, it is difficult to imagine that the singer once weighed more than a hundred kilograms. According to the star itself, it has never been particularly slim, and during pregnancy it completely recovered by more than 40 kg.

When the marriage of the artist began to go to pieces at the seams because of her "inappropriate" appearance, Anita decided to pull herself together and to limit everything in the nearest strict manner in the diet. There were many diets, tried by the singer, but in this article we will consider only the most effective ones.

The diet of the singer Anita Tsoi's diet has always been dominated by products that improve skin condition and speed up the body's metabolism. The key to success in effective weight loss singer believes the following rules:

  • In no case do not torment yourself with starvation, as this is fraught with serious consequences for the liver,
  • You should eat 5-6 times a day,
  • At one time you need to eat no more than 250 grams of food,
  • You can not combine in one meal proteins and carbohydrates,
  • Last meal - no later than 19:00
  • During the day, drink at least two liters of purified water without gas,
  • Weigh yourself every morning after using the toilet.
  • Try to move as much as possible,
  • Periodically do fasting days on cucumbers, cottage cheese and eggs,
  • Refuse the use of flour, salted and smoked,
  • For the greatest convenience, keep a diary in which you will record the amount of food eaten and the results of weighings,
  • It will be useful to combine a diet with moderate physical exertion and walks in the fresh air.

When you finish eating on the Anita Tsoi diet, do not rush to switch to high-calorie food again, because the result will not be saved in this situation. Replace fatty dishes with vegetables, fruits and dairy products.

Pros and cons of diet Xenia Selezneva

Ksenia Selezneva's diet can be called balanced and complete. Thanks to a well-designed menu, a person will lose weight without compromising health. During the diet, the body receives and fats, and proteins, and carbohydrates, which is very important to maintain its normal functioning.

Seleznev suggests to his followers to adhere to the principle of fractional feeding, when the break between the approaches to the table should not exceed 3 hours. Ideally, you should stick to the following meal schedule: breakfast, snack, lunch, snack, dinner, and light snack.

You can cook dishes in any way, but preference should be given to cooking or steaming. This will reduce calorie meals. In this case, Xenia does not prohibit stewing or frying products on the grill.

Although Selezneva is convinced that even frying dishes is an acceptable method of heat treatment, but too often there is no such food. During frying, you should abandon the use of large amounts of fat.

During the diet you need to drink enough water, because the human body is 70% of the liquid. It allows you to normalize metabolic processes, excrete the decay products of its vital activity from the body, increase skin tone, regulate body temperature.

For each kilogram of the body should be about 40 ml of water. Drink should be 30 minutes before a meal, or an hour after a meal. Otherwise, water will negatively affect the process of digesting food, slowing it down. Be sure to drink a glass of water immediately after getting out of bed.

If a person ate soup or drank juice, then these fluids should not be considered a drink and included in the total daily amount of water. For liquids "for drinking" include water without gas, green tea, a decoction of herbs and rosehip, sea buckthorn and ginger.

It is necessary to take vitamin and mineral complexes throughout the year. This view is shared by almost all nutritionists. Even the most balanced diet is not able to provide the body with 100% nutrients.

Be sure to move as much as possible. This will allow you to maintain an adequate body tone and burn enough energy. At the same time there is no need to play sports at the peak of their capabilities.

Sleep should be complete. An adult should sleep at least 7 hours a day. Go to bed no later than 23:00, and get up no earlier than 5:00. Scientists from the Institute of Ottawa and the University of Quebec Laval found that if a person does not sleep much, he will eat more.

The fact is that in his body begins to synthesize the hormone responsible for increasing appetite. If a person rests for a sufficient amount of time, then the hormones that take part in the processes of rejuvenation of the body and burning fat will be produced as much as needed.

Dieting is not a hard struggle with oneself, it does not require sacrifice, it does not constitute a system of severe restrictions. If you properly adjust yourself to the process of losing weight, then a comfortable life will not be overshadowed by anything.

It should be understood that instantly get rid of excess weight will not work. It is important to set realistic goals and proceed in a planned manner towards their achievement. Be sure to praise yourself, and then proceed to the next task.

Thanks to Ksenia Selezneva’s diet, you can lose 1–2 kg in a week.

The advantages of her technique include:

  1. Lack of contraindications.
  2. Absolute security.
  3. Stable result.
  4. A varied menu.
  5. The diet is not hungry, does not cause a breakdown.
  6. During the diet, the metabolism is normalized, the body is cleared of harmful substances, which makes it possible to get rid of even chronic diseases.

The diet for weight loss from a nutritionist Xenia Selezneva should consist of certain products. Pay special attention to vegetables, fruits and greens, as they all give the body fiber. Dietary fiber normalizes digestive processes, which is important for losing weight.

Buy only good pasta from durum wheat, eat oatmeal, buckwheat and other cereals, and also focus on low-fat protein foods:

  • beef, chicken, rabbit,
  • Fish and seafood,
  • non-fat dairy and fermented milk products.

Breakfast. During the diet, the first meal is very important for losing weight, it gives the command to the body to include metabolic processes. Proper breakfast - this is a hearty meal that contains high-energy complex carbohydrates: cereal, cereal, cottage cheese, eggs, whole grain bread.

Lunch. For the first snack fit nuts, fresh fruits and berries, marshmallows, marmalade or dark chocolate.

Dinner. At lunch, it is recommended to eat foods that contain proteins and fats: meat, poultry, fish. Of these, you can cook a variety of first and second courses, adding vegetables and vegetable oil.

On the channel "Home" started the third season of the show "Wedding Size". Permanent co-host of Anita Tsoi and Eduard Kanevsky, dietitian, gastroenerologist, Ph.D. in Medical Sciences Ksenia Selezneva arranged a personal consultation for teleprogramma.pro readers, answering the most popular questions about proper nutrition.

- What should be the diet? There are hours or still when you want? - Of course, there are hours. This is necessary in order not to bring your body to uncontrollable hunger. When it does not matter what you eat and how much you eat. Therefore, to everyone who loses weight, I always recommend eating every 2-3 hours.

“And what if I don’t want to eat at all during the day and normally get around coffee and a sandwich, but in the evening I come in and eat three portions of food at once?” “This regime threatens to gain weight and improper digestion.

The most common problem when people are undernourished during the day is the right amount of food, and in the evening, when they are hungry, they gorge themselves heartily.

In order to not want to eat three times as much in the evening, you should not skip meals during the day, even if it seems that you don’t really want to eat. This is just a matter of habit.

- Why does it seem to some that it is easier to go on a rigid diet (sew up your mouth, for example) than to eat fractionally 5-6 times a day? - Because everyone wants to get an instant result. But at the same time, people forget that they have fed on those extra pounds over the years. You need to be patient and accustom yourself to a rational system of nutrition.

Any low-calorie diet is doomed to failure, since the rejection of the most beloved foods is very difficult psychologically, and no one can eat like that until the end of life. And the person feels unhappy and hungry, breaks down and on a slow metabolism returns to the old diet.

And all the dropped kilograms are also returned with interest.

- What is your most exemplary menu for the day? - I always start my day with 1-2 glasses of water. After 30 minutes I have breakfast. All kinds of cereal, or cottage cheese, or cheesecakes, baked in the oven with bran, eggs, a warm sandwich with a light cheese and vegetables. Then after 2-3 I have a snack of berries.

For lunch, I do not always eat soups. I always eat a vegetable salad with a lot of leafy vegetables with a dollop of olive or linseed oil a piece of fish, turkey or cereal: brown rice, buckwheat or quinoa.

Sometimes I can add fish or seafood.

- How to determine what size should be a portion? For breakfast, I have enough glasses of kefir. And the fuse lasts about three hours. But for dinner, as I said, I can eat three plates of potatoes with meat ... - Portions are individual for each. Here you need to take into account the growth, gender, and age, the amount of physical activity.

But there is such an approximate landmark - if you expand two of your palms, folding them together, then this is the approximate size of your plate.

With regard to the distribution of calories during the day, the most high-calorie and abundant should be lunch, (which many generally skip), the second calorie - breakfast, then dinner and snacks between main meals.

- How to replace sweets? What desserts can you afford? ”“ If you want a sweet one, I recommend using the only allowed sweetener, stevia.

It can be added to tea, coffee and any desserts. And it is better that fruits and berries are the main source of sweet taste. They contain natural sugar.

Bitter chocolate can be consumed, but still it is not the most useful product.

After the program on television "Family Size" appeared the diet of the same name. In the TV program, the diet was presented for the first time by the author and its developer by a dietitian Alexey Kovalkov.

The essence of the diet "Family Size"

The diet is divided into three stages. The diet plan on the diet can be used for weight correction as well as for everyday nutrition for all adults in the family.

Stage one preparatory before the start of the diet itself. This stage builds a platform for positive weight loss results.

At the first stage, any products that are subjected to deep industrial processing, such as refined sugar, polished rice, etc., should be excluded from the diet. Observing the diet "Family Size" should completely eliminate any alcohol, even as part of sauces.

At the heart of the diet "Family Size" - cereals, beans, lentils, fruits and vegetables. Drinking plenty of drink is a must. You need to drink at least ten glasses of pure non-carbonated water in one day. According to Dr. Kovalkov, water as it especially affects the adrenal glands, as a result of which hormones are secreted, which are responsible for the burning of adipose tissue throughout the body.

The important point in the diet is that all food must be chewed very carefully. After thorough chewing, saturation occurs much faster and nutrients are absorbed in the whole volume.

The first stage of the diet "Family Size"

At the first stage of the “Family Size” diet, the intestines are cleansed and its microflora is restored. During this period, you need to eliminate from your diet carbohydrates, which increase the level of insulin in the blood.

The group of such products include chocolate, refined sugar, honey, ice cream, fruit juices (both purchased and homemade), sweet carbonated drinks.

Any starchy crops, such as potatoes and corn, are banned.

Sample menu of the first stage
For breakfast: low-fat kefir with the addition of a small amount of bran - 200 ml, and a handful of nuts.
At the second breakfast (after about 2 hours): green apple (preferably not peeled from the skin).
For lunch and dinner: a salad of fresh vegetables, dressed with olive oil.

At bedtime: a glass of skimmed milk (it should be warmed to a comfortable temperature) and squirrels of boiled chicken eggs - 1-2 pcs.

During the day, you can eat three apples (an hour before any meal or one hour after it), drink water without gas and three glasses of green tea without sugar.

The first stage of the diet lasts one week. If you follow all the rules for the first stage, you can lose about seven kilograms.

The second stage of the diet "Family Size"

The second stage of the diet extends the menu. You can enter into the diet low-fat protein foods: cottage cheese, turkey, chicken and seafood.

Sample menu of the second stage
For breakfast: a portion of low-fat cottage cheese and unsweetened yogurt.
For lunch and afternoon tea: any fruit, except grapes.
For lunch: a portion of boiled chicken meat, vegetable soup without potatoes and green tea without sugar.
For dinner: a salad of boiled seafood, green vegetables and a drink of broth hips.

The duration of the second stage depends on the desired results. The rate of weight loss is markedly reduced, but the loss of adipose tissue does not cause stress in the body.

The third stage of the diet "Family Size"

The third stage is the consolidation of the results obtained. All sweet is still forbidden. The category of unwanted foods include fatty meats and other high-calorie foods. During this period, it is allowed to consume dry wine (in moderation).

Diet "Family Size" is quite effective. This technique provides a good result not only for obesity, but also for gout. But keep in mind that the first stage involves quite serious dietary restrictions and you should always consult a doctor before a diet.

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Reviews and results are thinner

Catherine: “I’ve been following Xenia’s diet for 3 months now. She helped me get rid of 15 kg of fat. I began to look great, my physical activity increased. I feel healthy and young.

Svetlana: “I learned about the diet from the program of E. Malysheva“ Wedding Size ”, I was very impressed with the results presented there. I decided to get acquainted with the diet Selezneva in more detail. At the same time, she did not understand its essence.

Eating right is its main principle, but do I need to lose weight ?! First you need to lose weight, and I will always have time to follow the principles of proper nutrition. There is no menu, you can eat almost all products. I think that results cannot be achieved this way. ”

Elena: “This is a professional weight loss system that does not harm health. It is comfortable and light, there are no strict prohibitions. I am quite satisfied with this diet, so I decided to opt for it ”.

Yevgenia Mikhailovna Kuzina, nutritiologist: “Selezneva's diet can be called ideal. The diet is balanced, it contains all the nutrients that are necessary to ensure the normal functioning of the body.

Weight goes, but does not come back again, the result is stable. This is a great way to lose weight and not harm your health. The skin does not sag. It’s great that a person has the opportunity to make a menu independently. ”

Basic principles

The main goal of the methodology is the transition to a healthy, healthy diet.. The menu includes everything you need for the body. The developed program helps to normalize digestion, get rid of body fat.

The basic principles of diet:

    It is necessary to consume food in small portions, without overeating.

Meals are steamed in the process of cooking, stewing or baking. Jarring excluded.

Sweets are forbidden, but once a week to eat something sweet in small quantities is allowed.

It is recommended to drink plenty of water: at least 1.5 liters per day. A glass of water should be drunk immediately after waking up, 20 minutes before breakfast. This will allow the body to adjust for food intake, will launch exchange mechanisms.

In parallel with the diet you need to play sports. You need to find a sports activity for the soul: you should not get hung up on the run or the gym. Great are also outdoor games, skiing, swimming. If the exercise will be fun - the body will benefit more.

The diet includes not only fruits and vegetables.but also dairy products. Exclude from the menu sauces, spices, flour products, salt and sugar.

A few more recommendations for effective weight loss will be learned from Ksenia Selezneva herself from the following video:

Is it suitable for quick weight loss

The technique can not be called fast weight loss. Weight goes gradually, but without harm to health. In two weeks it will take 3-5 kg, in a month - 5-10 kg. Wait for quick results is not worth it, they will appear after a certain time.

Despite the need to wait a long time for the result, diet has one important advantage - This is a balanced diet, which leads to lasting results.

Having lost weight, a person will keep his slimness for a long time. His metabolism will be correct.

Diet helps to get rid of excess weight, normalizes the digestive system. Proper nutrition saturates the body with vitamins, slags and toxins are derived.

Pros and cons of the method

Nutritionists recommend sticking to this technique is not by chance.

It has the advantages of:

    This is a balanced diet, which normalizes the work of digestion.

The menu is diverse, does not bother losing weight.

Diet tolerated easily, without hunger.

The result remains for a long time.

In addition to the advantages, the diet has disadvantages. We are talking about the need to rebuild on another food, at first it is difficult. Weight goes gradually, you should not expect quick results.

The method has no contraindications.. It is absolutely safe, does not cause harm.

The diet for each day of the week

At first, it will be difficult to make the menu yourself. Nutritionists decided to facilitate the task by creating a menu for losing weight according to all the rules of the program.

It includes the following dishes:

Day of the weekFirst breakfastLunchDinnerAfternoon teaDinner
MondayOatmealCompote, marmaladeFish and vegetable stewKefirCottage cheese casserole
TuesdayCottage cheese with fruitRosehip decoction, a handful of berriesChicken soup, buckwheat porridge with veal cutletsBananaCarrot salad
WednesdayRice porrigeMarshmallow teaRice with tomatoes, greens and turkey breastAn AppleBoiled egg with a slice of cheese
ThursdayOmeletteBerry juice and a handful of nutsMashed potatoes with fish and cucumbersHandful of berriesChicken Cream Soup
FridayA boiled egg, a slice of whole grain breadBlueberry broth with marshmallowVegetable soup, chicken with broccoli, lettucePeachBaked Cinnamon Apples
SaturdayOatmeal with berriesTea with a piece of cheeseBuckwheat porridge, fish with tomatoesFruit saladPotato Chicken Casserole
SundayRice porrigeCompote with a handful of berriesChicken soup, rice with beef cutlets and beet saladNatural yogurt with fruit piecesOmelet with tomatoes and herbs

It is recommended to add to the menu porridge, low-fat broths, mashed potatoes. The basis are fruits, vegetables, dairy products.

Meat and fish should not be forgotten. Low-fat varieties are boiled or baked. For breakfast - cereal, boiled eggs, fruit salads.

You can not skip breakfast - This is a meal that will give strength for the whole day. For lunch, cook meat with a vegetable dish.

For dinner, suitable cottage cheese, salads, scrambled eggs. Berries, compotes, herbal concoctions, fruits are good as a snack.

Recommendations nutritionists at the time of compliance

Experts advise to follow a few recommendations.To make the diet more effective:

    Food is consumed every three hours so that the metabolism is correct.

Menus make the most diverse, so that the diet does not bother.

In parallel with the diet, you can play sports. This will enhance its effectiveness.

In the diet should be a lot of protein, so that the muscles are in good shape, and the body is taut. We are talking about eating meat, dairy products.

We must not forget that food is consumed at one time. This contributes to its better digestion and proper digestion.

Before breakfast you should drink a glass of water. The body will wake up, tune in to active work during the day.

How to save the results

The main result of the technique is weight loss.. In 2 weeks you can lose 3-5 kg, in a month - 5-10 kg. It is difficult to predict the results: it all depends on how much weight the person had initially.

One thing is for sure: the fat layer will decrease, and the digestion will work properly. The person will accustom himself to a healthy diet.

To maintain harmony, it is recommended to continue to eat properly, avoid harmful, fatty foods. You can spoil yourself sweet, but in small quantities.

Sport should be a part of life: At least two times a week you need to train, play outdoors, ride a bike.

Physical activity on the soul will save the results of the diet.

Diet Ksenia Selezneva - is an effective way to reduce weight. Healthy eating normalizes digestion.

The fatty layer is significantly reduced. Without hunger and stress, a person will achieve harmony. The result will continue for a long time.

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The essence and rules of the diet Ksenia Selezneva

Ksenia Selezneva's diet can be called balanced and complete. Thanks to a well-designed menu, a person will lose weight without compromising health. During the diet, the body receives and fats, and proteins, and carbohydrates, which is very important to maintain its normal functioning.

Seleznev suggests to his followers to adhere to the principle of fractional feeding, when the break between the approaches to the table should not exceed 3 hours. Ideally, you should stick to the following meal schedule: breakfast, snack, lunch, snack, dinner, and light snack.

You can cook dishes in any way, but preference should be given to cooking or steaming. This will reduce calorie meals. In this case, Xenia does not prohibit stewing or frying products on the grill. Although Selezneva is convinced that even frying dishes is an acceptable method of heat treatment, but too often there is no such food. During frying, you should abandon the use of large amounts of fat. The day after eating foods that have been roasted, you need to increase physical activity. This will allow the body to not postpone fat stores.

During the diet you need to drink enough water, because the human body is 70% of the liquid. It allows you to normalize metabolic processes, excrete the decay products of its vital activity from the body, increase skin tone, regulate body temperature.

For each kilogram of the body should be about 40 ml of water. Drink should be 30 minutes before a meal, or an hour after a meal. Otherwise, water will negatively affect the process of digesting food, slowing it down. Be sure to drink a glass of water immediately after getting out of bed.

If a person ate soup or drank juice, then these fluids should not be considered a drink and included in the total daily amount of water. For liquids "for drinking" include water without gas, green tea, a decoction of herbs and rosehip, sea buckthorn and ginger.

It is necessary to take vitamin and mineral complexes throughout the year. This view is shared by almost all nutritionists. Even the most balanced diet is not able to provide the body with 100% nutrients. The complex should be selected individually, taking into account the season, age of the person and his state of health. This question is best to contact a specialist.

Be sure to move as much as possible. This will allow you to maintain an adequate body tone and burn enough energy. At the same time there is no need to play sports at the peak of their capabilities. You can just take long walks, train at home, attend aerobics classes, swim.

Sleep should be complete. An adult should sleep at least 7 hours a day. Go to bed no later than 23:00, and get up no earlier than 5:00. Scientists from the Institute of Ottawa and the University of Quebec Laval found that if a person does not sleep much, he will eat more. The fact is that in his body begins to synthesize the hormone responsible for increasing appetite. If a person rests for a sufficient amount of time, then the hormones that take part in the processes of rejuvenation of the body and burning fat will be produced as much as needed.

Dieting is not a hard struggle with oneself, it does not require sacrifice, it does not constitute a system of severe restrictions. If you properly adjust yourself to the process of losing weight, then a comfortable life will not be overshadowed by anything.

It should be understood that instantly get rid of excess weight will not work. It is important to set realistic goals and proceed in a planned manner towards their achievement. Be sure to praise yourself, and then proceed to the next task. Healthy eating is a lifestyle, not a short-term hobby. It allows you to remain a young, beautiful and full of strength man.

The principles of the menu

Breakfast should be the basis for the whole day, so in the morning you must eat cereals, boiled eggs, you can cook cheesecakes. Also at breakfast they drink tea or coffee without sugar.

The next meal is designed to satisfy hunger and wait for dinner. Therefore, for a snack you can use fruits or berries. You can eat unsalted nuts, or cottage cheese.

At lunch, they eat vegetable soup, fish, meat, or chicken. You can add a meat dish with a salad of fresh vegetables and drink any drink, but without adding sugar.

To wait for dinner and not suffer from the feeling of hunger, you can drink a fermented milk drink, or eat a portion of cottage cheese. An excellent snack are nuts.

2-3 hours before bedtime you need to have dinner. At this time, eat boiled vegetables, baked fish, or meat, drink unsweetened tea.

If you want to eat again before going to bed, you can satisfy your hunger with a decoction of hips, or a glass of sour-milk drink.

Steamed omelette

To make an omelet, you will need the following foods:

7 g butter.

Beat eggs with salt and milk, pour into a greased mold. Prepare an omelette for a couple. Before serving, pour the omelet with melted butter.

Linen porridge with nuts and dried fruit

To cook porridge, you will need the following products:

Half a glass of milk.

Two tablespoons of flour.

Tablespoon chopped dried fruit.

A teaspoon of pine nuts.

Half a teaspoon of sugar.

Pour flour into boiling milk, mix thoroughly, boil for 2 minutes. Then add sugar, salt, nuts to porridge. Before serving, sprinkle it with dried fruit in ground form.

Green salad with squids.

To make a salad, you need the following products:

500 g squid.

0.2 kg green onions.

2 tablespoons sour cream.

A tablespoon of parsley and dill in a chopped form.

2 peppercorns.

2 bay leaves.

Squids are boiled in boiling water with pepper, cloves and bay leaf. When they cool, they are cut into rings and mixed with chopped green onions, seasoned with sour cream, sprinkled with dill and parsley.

Bugs losing weight and comments Ksenia Selezneva

Mistakes that make people seeking to lose weight:

Deciding to lose weight, many people not only cut back on the amount of food they eat, but limit themselves to the quality of their diet. This leads to increased hunger, increased irritability. A person is not able to think about anything except food. Therefore, it breaks down. To avoid this, you need to take a diet completely. That is, they think of her not as a system of restrictions, but as a way of life.

Most people losing weight limit themselves to eating after 6 pm. At the same time they go to bed deep after midnight. Such a rule can be applied only to people who go to bed at 22:00. Otherwise, the risk of failure is very high. And often at night people eat exactly harmful products. You need to eat 4 hours before bedtime. Preference should be given to fish, vegetables, kefir with a low percentage of fat.

Many losing weight refuse potatoes, pasta, bread. However, if a person continues to eat fast food, sausage and mayonnaise, the result will be zero. It is necessary to understand that bread, macaroni and potatoes are not the greatest “evil” for a slimming person. They can be eaten, but in small quantities and before lunch. Well, if the bread is dried and made from whole-wheat flour. Pasta should be selected from durum wheat. Potatoes can not be eaten during dinner.

Refusal from sweets is stress for the body. Therefore, it is possible to eat them a little: a spoon of honey, 20 g of marmalade or chocolate will not do any harm. The main thing is to have them until 14:00. In this case, sweets need to enjoy, and not satisfy hunger.

Many slimming people start to go to extremes: they drink vitamins, refuse to eat, but do not achieve results. It should be understood that the possibilities of modern medicine are vast. For example, a lot of information about the state of the body is able to give a genetic test. The doctors, having decoded it, will make an individual card that will reflect information about the state of health, as well as about the features of the metabolic processes of a particular organism. Then a person will surely know which vitamins he has a deficiency of, what kind of physical exercise suits him better than others, and many other important things that will allow you to lose weight properly and efficiently.

Reviews of doctors and specialists

Evgenia M. Kuzina, nutritiologist:“Selezneva's diet can be called perfect. The diet is balanced, it contains all the nutrients that are necessary to ensure the normal functioning of the body. Weight goes, but does not come back again, the result is stable. This is a great way to lose weight and not harm your health. The skin does not sag. It’s great that a person has the opportunity to make a menu independently. ”

Education: Diploma RSMU them. N. I. Pirogov, specialty "General Medicine" (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in "Endocrinology" (2006).

Watch the video: PRODUCTIVE WEEKEND. Healthy Whole Foods Grocery Haul & Sunday Planning (December 2019).

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