Tatyana Rybakova's diet: a story of effective weight loss

Tatyana Rybakova's weight loss method is a comprehensive system that involves healthy eating and regular physical activity and is strikingly different from most diets, which involve severe dietary restrictions.

Tatyana Rybakova developed her technique as a schoolgirl. She suffered from obesity - at the age of 14 she weighed more than 100 kg. Tatyana was on different diets, including mono-diets and fasting. This led to health problems, but the weight stubbornly did not go away. Then the girl began to study the topic of excess weight, re-read a lot of literature on medicine and dietetics. Having systematized all the knowledge she had acquired, Tatyana compiled a method of losing weight, which consisted of a balanced diet, supplemented by physical activity and cosmetic procedures for the body. Thanks to this system, the girl managed to get rid of 50 kg and maintain her weight within the normal range for a long time.

Basic diet rules from Tatyana Rybakova:

• there should be at least 5 meals per day - 3 main meals and at least 2 snacks;
• The last meal is no later than 3-4 hours before bedtime. After it, you should not eat even light food, for example, kefir or an apple;
• It is recommended to count the calorie content of food. The best option is main meals of 300-400 kcal, snacks of 100 kcal;
• If desired, it is allowed to make 1 day a week more high in calories, but in moderation. On this day you can allow yourself a piece of your favorite high-calorie dish;
• Regular physical activity is required; swimming pool, fitness and cardio training are most suitable;
• Courses of cosmetic body care procedures are conducted periodically. Massages, contrast showers, scrubs and wraps have proven themselves well.

The main principle of Tatyana Rybakova’s method is that food should be beneficial. It is important not only to choose the right products, but also to distribute them correctly throughout the day.

For breakfast, it is recommended to eat porridge and protein products - this will give you energy and keep you full for a long time.

Lunch should consist of complex carbohydrates (they create a long-lasting feeling of fullness) and proteins; if desired, you can supplement it with fresh vegetables.

Let's say a hearty dinner, the main thing is that it does not contain carbohydrate foods. It will make it possible to avoid acute hunger at night.

You need to make sure that snacks do not turn into substantial meals. The goal is to slightly replenish the body’s energy reserves and prevent severe hunger.

Tatyana's weight loss story

As a 14-year-old teenager, the girl weighed more than 100 kg. 7 years of exhausting diets and physical activity did not bear fruit or had the opposite effect. Tatyana wrote out a menu for herself, including restrictions on some products, and began to adhere to the developed diet and regimen for 4 years.

I managed to get rid of 54 kg. Now the girl willingly shares her experience and advice with those who want to get beautiful shapes, and most importantly, improve their body health and learn nutritional culture.

Useful video

Watch how Tatyana Rybakova lost weight in this video:

Not new, but one of the most correct, Kovalkov’s diet involves several stages for losing weight. In general, creating a menu for the week by day is quite simple. This protein-fat diet from the doctor becomes a way of life.

The rules for creating a menu for 7 or 30 days were invented by the Dom-2 participant independently. Inna Volovicheva's diet involves many restrictions and calorie control at the first stage. How can I use her advice to lose weight forever?

Many people liked Dr. Nazardan’s diet for weight loss. It is assumed that a person can consume any product, but only in liquid form, while losing weight.

The essence and principle of the diet

The essence of the diet is to avoid foods that are harmful to health and limit food consumption, not exceeding 400 Kcal at a time. To suppress hunger, you can have 2 snacks (100-150 kcal) during the day.

The diet contains many useful microelements that have a positive effect on your general condition. To enhance the effect and prevent sagging skin, it is recommended to add physical exercise and the use of cosmetic skin care products to the developed menu.

Massage sessions will help your figure gain beautiful shape even faster. But the main key to success is a person’s psychological attitude.

Approaching the technique with your hands down will not bring the desired result. The diet is quite tolerable. Once you get through the first weeks, your body will then get used to a different routine. The launched mechanism will give results after 4 weeks.

Duration and features

Tatyana Rybakova: before and after diet

The diet does not have a limited period of use. The main indicator is to accustom the body to proper nutrition. The result will be the regulation of metabolic function, affecting the functioning of the gastrointestinal tract.

The work of all organs is normalized, forming a single system. Stimulation of blood circulation will have a positive effect on biochemical processes, which will be visually noticeable after a couple of months. The diet includes all healthy components that provide a surge of energy and activation of brain cells.

Systematic consumption of low-calorie foods and complete abstinence from prohibited foods will set the body up for gradual weight loss. This technique allows you to reduce the fat layer monthly, and with the help of physical exercise and cosmetics, tighten the skin.

Features of the Rybakova diet include:

1. Three meals a day (preferably at the same time) and two snacks a day.
2. The serving size should be average.
3. After 18-00 only snacks are allowed.
4. Each meal should take into account a certain amount of calories (400 Kcal - main meal, 100-150 Kcal - second breakfast and afternoon snack).
5. Eating any food ends 5 hours before bedtime.
6. It is allowed to pamper yourself with a moderate amount of goodies once every 10 days , but take them before lunch.
7. The amount of salt is significantly reduced ; you only need a small pinch.

For each individual, a certain amount of daily calories is calculated. Based on these data, up to 15% is spent on breakfast, up to 45% on lunch, up to 10% on afternoon snack, and up to 20% on dinner.

Reviews of those losing weight

1. Inna, 17 years old. “From an early age I was overweight. I don’t even know exactly for what reason - either genetically, or I was simply overfed. I was inspired by the example of Tatyana, who also lost weight from a young age. I decided that I could also repeat her results and set myself a goal - to lose twenty-five kilograms in a year. I followed all the instructions of this diet exactly, and never failed because I didn’t feel hungry. As a result, in one year I really lost more than twenty kilograms! Now I feel great, there are no problems with digestion. As was the case with other diets. I’m very pleased with the result!”
2. Nika, 21 years old. “I saw Tatyana’s story on TV and was inspired by the technique that this girl developed. I started trying it the very next day. At first, of course, it was unusual to deny myself food, but then I changed my mind . In the first two weeks I lost four kilograms, so I didn’t even think about stopping. As a result, I have been eating this diet for eight months now and have lost almost fifteen kilograms. Now I have excellent shape, even my arms and thighs are thin.”
3. Arthur, 27 years old. “I once came across an article on the Internet about Rybakova and her excellent results in losing weight. Since I also have a problem with excess weight (sedentary work, late dinners), I decided to try this weight loss system on myself. I’ve only been following it for three weeks, but I’m already seeing results – minus three kilograms. Also, I go to the gym, so I think I can do it.”
4. Lyudmila, 31 years old. “This technique did not impress me. In fact, it contains all the basic principles of losing weight from famous nutritionists and nothing else new. I counted calories in other diets and ate the same foods as here. Also, it’s very disappointing that the weight loss on this diet is very slow, so I think it’s only suitable for teenagers who don’t want to put stress on their bodies.”

As a result of the reviews, we can say that in most cases it is quite effective and helps people lose excess weight.

However, in order to really lose weight well, you need to stick to it for more than one month.

Basic Rules

Nutrition rules according to Rybakova:

1. It is preferable to include protein dishes in the first half of the day (porridge, chicken breast, fish, seafood), fruits and vegetables (fresh) are also suitable.
2. In addition to fruits, snacks can include nuts and dried fruits.
3. To increase the nutritional value of lunch , it is recommended to consume complex carbohydrate compounds.
4. wash down your lunch meal.
5. Afternoon snacks can be made from fermented milk products; boiled eggs without yolks and vegetables.
6. To regulate water balance , drink purified water, decoctions, green tea, dried fruit compote (up to 2 l/day) in between.

https://www.youtube.com/watch?v=T3C1vI_Za8w

Menu for the week

Monday

Breakfast 1:

• oatmeal cutlets cooked in the oven (150 g);
• hard-boiled egg;
• herbal tea;

Breakfast 2:

• fruit salad (200 g);

Dinner:

• buckwheat porridge (150 g);
• boiled chicken breast;

Afternoon snack:

• low-fat kefir;

Dinner:

• vegetable stew (150 g);
• boiled rabbit meat (100 g);

Tuesday

Breakfast 1:

• warm salad with vegetables and chicken liver (200 g);
• green tea;

Breakfast 2:

• fruit salad;

Dinner:

• fish soup (150-200 g);

Afternoon snack:

• low-fat kefir (200 g);

Dinner:

• chicken breast (150 g);
• vegetable cutlets cooked in the oven;

Wednesday

Breakfast 1:

• chopped vegetables (150 g);
• chicken breast (150 g);
• freshly squeezed juice;

Breakfast 2:

• medium sized orange;

Dinner:

• boiled potatoes;
• warm salad of vegetables and chicken breast (150 g);

Afternoon snack:

• prunes and dried apricots, soaked in water;

Dinner:

• vegetable stew (200 g);
• omelette;

Thursday

Breakfast 1:

• oatmeal;
• boiled egg 2 pcs.;
• herbal tea;

Breakfast 2:

• low-fat kefir;

Dinner:

• vegetable broth (150 g);
• rabbit meatballs, cooked in the oven (150 g);

Afternoon snack:

• fruit mix;

Dinner:

• cabbage salad;
• fish balls (150 g);

Friday

Breakfast 1:

• steamed fish cutlets (150 g);
• Vegetable Salad;
• green tea;

Breakfast 2:

• soaked dried fruits;

Dinner:

• vegetable soup (150 g);
• warm salad of vegetables and veal (150 g);

Afternoon snack:

• fresh carrot salad;

Dinner:

• cabbage and carrot salad;
• herring (150 g);

Saturday

Breakfast 1:

• steamed chicken meatballs (150 g);
• vegetable stew (150 g);
• dried fruits compote;

Breakfast 2:

• mixed nuts;

Dinner:

• rice with veal goulash (250 g);

Afternoon snack:

• low-fat kefir;

Dinner:

• steamed chicken breast cutlets (150 g);
• slicing vegetables;

Sunday

Breakfast 1:

• fish and vegetables baked in the oven (200 g);
• boiled egg;
• herbal tea;

Breakfast 2:

• green apple;

Dinner:

• mushroom broth soup;

Afternoon snack:

• Vegetable Salad;

Dinner:

• steamed fish (200 g);
• slicing vegetables;

Nutrition rules

The main task of proper nutrition according to T. Rybakova’s diet is to obtain maximum benefits from products with minimal material costs. Tatyana came to this conclusion after analyzing her food costs. The most harmful of them turned out to be the most expensive.

Below are nutritional rules that promote effective weight loss without harm to the body:

1. Breakfast should consist of cereals and protein foods (eggs, chicken breast, seafood, fish). The building material for our body is protein, so Tatyana advises giving preference to it. Vegetables and fruits are also ideal. The first meal is designed to provide the body with sufficient energy and cause a long-term feeling of fullness.
2. Lunch should be light and nutritious. Tatyana advises snacking on a green apple, dried fruits, nuts, grapes, orange or grapefruit.
3. Lunch is the second main meal of the day, so it should be substantial. Tatyana Rybakova's diet involves first courses in vegetable broth or complex carbohydrate foods in combination with protein foods. If you wish, you can start your lunch with a vegetable salad. It is prohibited to wash down lunch.
4. You can have a snack before dinner with fruits, vegetables or dairy products.
5. The diet involves a hearty dinner made from the right foods, excluding carbohydrates. Low-fat fermented milk products, eggs (without yolks), fish and vegetables are suitable.

Green tea and plain water are suitable drinks.

It is strictly forbidden to eat the following foods:

• fast food and flour products;
• fried food;
• sweets in the afternoon;
• canned food, carbonates, sausages;
• mayonnaise, ketchup, seasonings with monosodium glutamate;
• soda and juices in packages;
• products containing animal fat.

Advantages and disadvantages

Pros:

1. Positive reviews from nutritionists.
2. Strengthens the immune system.
3. It has a beneficial effect on the body as a whole.
4. Develops the habit of proper nutrition.
5. Affects metabolic processes.
6. Improves psycho-emotional state.
7. Motivates exchange functions.

Flaws:

1. Long period of diet.
2. The first month of restrictions from your favorite and familiar foods can cause slight irritation.

The recommended course by Tatyana Rybakova has no obvious contraindications, since the diet includes microelements, fats and proteins necessary for the body. And yet, to avoid negative reactions, pregnant women, nursing mothers, those who have undergone complex operations and those undergoing rehabilitation after severe injuries should carefully consider this diet.

All of these groups must take a certain amount of useful substances to strengthen the immune system, heal bones, enhance lactation, etc.

Attitude is an important thing

Tune in to the fact that losing weight is by no means a magical or magical process. Tatyana Rybakova's diet is designed for brave, determined and self-confident people. Remember that uncertainty is the enemy of any process. Even if the scale shows well over 100, this is not a reason to have complexes, be a passive person and shun society. If you decide for yourself that you should put on a tracksuit and start doing recreational walking or jogging, feel free to go into battle!

Efficiency

Tatyana Rybakova: before and after diet

Tatiana Rybakova’s technique, among the mass of advantages, has such a disadvantage as the period. But it is important to know that it is precisely thanks to the long time period that a stable reflex to the diet and the reaction of the metabolic functions of the body is developed.

The author managed to lose more than 50 kg within 4 years. Once the life-supporting organs accept the conditions of the diet, results begin to appear. Losing 4 kg in a month with a consistently repeating monthly effect is considered a good achievement. In addition to weight, the condition of the skin, hair and nails noticeably improves.

For several years now, the technique has been used by those who want to lose weight.

In addition to weight loss, the following were noted:

1. Reduced headaches.
2. Improved mood.
3. Increased performance.
4. Increased endurance.

The guarantee of achieving maximum efficiency will be the fulfillment of the following conditions:

1. Observe the calorie content of food.
2. Exclude prohibited foods from the menu.
3. Perform a set of exercises daily to keep your body in good shape.
4. Use special oils and creams to prevent sagging skin and the formation of stretch marks.

Where to start the process?

According to Tatyana Rybakova, you first need to forgive yourself for the kilograms you have gained.

– You need to stop scolding yourself for the weakness and promiscuity that led you to excess weight.

– There is no need to call yourself fat while standing in front of the mirror or weighing yourself. You can change everything, the main thing is to start taking action! The most important thing is that the decision to LOSE WEIGHT must be made by you!

– Throw away all thoughts about the past and live in the present, which, under certain conditions, will lead you to a healthy future! Not right away, of course...

– Losing weight is not a magic thing that happens in an instant, but with a lot of desire you can achieve a lot! Nothing is unattainable if you believe in yourself!

That is why Tatyana Rybakova advises to put aside the uncertainty that makes many people complex, because they are afraid to simply go outside to jog or go to a fitness club because they do not want to be laughed at. The most important thing is to learn to set a goal and move towards it gradually, regardless of anything.

If the idea of ​​losing weight in the long term is close to you, the optimal way would be Tatyana Rybakova’s diet (we will provide the menu for the week a little later). Before you get ready for the transition to new principles of nutrition, you need to discard all psychological prejudices. According to the author of the method, there is no need to reproach yourself for the extra pounds you have previously gained, or to scold your own weakness and promiscuity.

Never, even jokingly, call yourself “fatty” or “fatty.” Don't be disappointed when you first step on the scale, it's all in your hands. The main thing is to firmly decide to take a new path of nutrition, and then everything will go according to plan. Tatyana Rybakova advises her followers to discard all thoughts about the past. From now on, there is only the present and a new path for you that will ultimately lead you to a healthy and joyful future.