Myths and truth about diets. Interview with nutritionist Mila Gritsenko

General rules

Mila Gritsenko’s life path cannot be called simple and easy; before recognition there were many ups and downs.
From a simple desire to please a guy, a stunning career has developed, her story is inspiring, because overcoming the main enemy - yourself, self-improvement and development - these are the main goals that modern people set for themselves. Mila's weight loss story began in adolescence, when at the age of 14 (height 154 cm) her weight reached 70 kg, and the guy she liked made it clear that she needed to lose weight. The first attempts yielded nothing, orange diets and fasting only led to negative results - fainting , dizziness, weakness, allergic rashes. But soon the universe smiled at the girl and gave her a loving man who accepted and appreciated her at any weight. 4 years after the wedding, a son was born and the situation reached its critical moment - 90 kg at 157 cm. Mila realized that something needs to be done to start lose weight. Her main condition was not to harm herself and her son, so gentle programs were used, the experience of using which became the basis for Mila’s effective diet.

Mila Gritsenko’s author’s diet is not an emergency technique, but a long-term, comprehensive weight loss system aimed at changing eating habits and lifestyle, while the following is important:

• self-control and routine - you should not skip meals, the break between meals should be no more than 4 hours, healthy and light snacks are important, and portion sizes of main dishes should not exceed 200 g;
• you should avoid harmful foods – smoked, fried, spicy, too salty, floury, etc.;
• you need to drink a lot of clean water - 8 glasses a day, if it’s difficult right away, then you can start 1.5 glasses a day;
• weekly protein or carbohydrate fasting days - it is recommended to choose one product and eat a little of it all day, for example, you can fast on meat or fish (400 g per day) and rosehip decoction, or on watermelons , apples or some non-starchy vegetable, for example, broccoli , cauliflower (you can eat 1.5 kg per day);
• regular physical activity, and it is best to do up to 30 minutes of cardio jogging every day, active games in nature, dancing and 40 minutes 3 times a week of heavy exercise in the gym.

Mila's training with Anastasia Denisova

This nutritional system and rules helped Mila lose 36 kg in 5 months, then she began to help girls with similar problems, and soon realized that she could build a good career on this. The first stage was graduating from the Fitness Academy and opening a weight loss studio in Kiev, writing the book “Eat and Lose Weight with Mila Gritsenko,” holding seminars and developing nutrition programs. In the future - moving to Moscow and successful work with such stars as Katya Lel, Irina Slutskaya, Anastasia Denisova, etc.

Social media

Mila Gritsenko can be found on Instagram on this page - https://www.instagram.com/milagricenko/?hl=ru. Here Lyudmila posts her photos from training and her photos in various images. The girl’s page has more than 500 thousand subscribers and more than 3 thousand posts.

Mila is also on Facebook, you can find a girl there on the page - https://www.facebook.com/milagricenko.official.

We were unable to find Gritsenko’s Odnoklassniki page. But the girl is an active user of the VKontakte social network. You can find her in the official group at the link - https://vk.com/club71642887.

Today there is nothing left of the former fat Mila. A slender, fit lady with abs goes in for sports and teaches celebrities the basics of losing weight. The girl was able to overcome the habit of eating a lot, and most importantly, she was able to overcome herself. Therefore, I want her to carry her formula of proper nutrition to the masses further.  

Authorized Products

Sassi drink for weight loss

The list of permitted products from Mila Gritsenko is very large, the main and main condition is that the products be as natural and fresh as possible. The menu is scheduled for three meals (lunch no later than 14:00, dinner until 18:00), but snacks are allowed, which you must resort to if you feel hungry; for this it is enough:

• drink a glass of clean water, perhaps with the addition of a few drops of natural lemon juice (provided that you do not have gastritis or other inflammatory processes of the gastrointestinal tract);
• eat 3-4 dried fruits, for example, prunes, dried apricots, dates, fresh cucumbers and carrots are also suitable;
• Sassi is a drink infused overnight, based on plain water, to which mint leaves, chopped ginger, cucumber and lemon, apple, orange or other citrus fruit are added;
• whole grain bread;
• a glass of low-fat kefir, yogurt or yogurt.

As for different meals, then:

• Breakfast includes healthy, filling options, such as lazy oatmeal, which is very easy to make 3 tbsp. flakes, along with cottage cheese, honey, fruits and berries should be mixed, poured with milk and left overnight in the refrigerator;
• for lunch, most often vegetable salads, soups, boiled or baked chicken fillet, fish, seafood;
• dinner is usually light, it can be the same as breakfast - an omelet or cottage cheese, or it can even consist of baked fish, apples, vegetables;
• the diet also contains a sufficient amount of chicken eggs, both in the form of steamed omelettes and as an additive to salads;
• Once a week you can treat yourself to vegetable paste.

Table of permitted products

Diet

Compliance with the diet in this diet is the main rule for achieving results. Meanwhile, the nutritionist emphasizes: a sharp reduction in food volumes and disruption of the usual eating pattern can cause disruptions in the functioning of the body in many people. Subsequently, diseases of the gastrointestinal tract, disruptions in the metabolic process and a new increase in body weight may occur.

To avoid such complications, Mila recommends a gradual transition to a healthy lifestyle and proper nutrition. A smooth transition consists of 2 stages:

1. Reducing portion sizes. This preparatory stage lasts 2 weeks. During the week, the diet should consist of 4 meals, but the volume of each serving cannot be more than 300 g. Small snacks are allowed between main meals. It could be some biscuits, an apple or a pear. From the beginning of the second week, portions are reduced to 200 g. Snacks should be abolished.
2. Reduce portions to 150 g and switch to 5 meals a day. In this case, you can use any permitted products on the menu.

When moving to the second stage, it is important to follow several rules:

• meals are taken strictly at the same time,
• on an empty stomach, 15 minutes before meals, drink a glass (200 ml) of clean water at room temperature,
• It is recommended to drink at least 2 liters of water during the day,
• evening meals should be no later than 18 hours.

One of the requirements of such a scheme is strict adherence to the diet. The author of the diet recommends adhering to the following time frame:

1. Breakfast. The time of the first meal can be at 7–10 am (this depends on the rhythm of a person’s life).
2. Snack (second breakfast) at 10–12 noon.
3. Dinner. Depending on the regime, lunch can be between 12 and 14 o'clock in the afternoon.
4. Snack (afternoon snack). The second snack should be taken at 14-16 hours.
5. Dinner. It can be held at 17-18 hours, but always at the same time.

Fully or partially limited products

Harmful and prohibited foods on the Gritsenko diet include:

• fried and smoked foods;
• too salty and spicy food;
• semi-finished products;
• white sugar;
• carbonated, low-alcohol and strong alcoholic drinks;
• sausages and sausages, pates and canned food;
• flour.

Table of prohibited products

Consumption of drinks

In addition to following a diet, it is necessary to saturate the body with water. This helps normalize the functioning of all organ systems and prevents tissue dehydration. You need to drink at least 8 glasses of clean water a day. Many people drink less fluid as usual. To reach the required figure, you need to increase the volume gradually. You can start with 3 glasses a day. Every day an additional glass is added to this amount.

In addition to clean water, it is necessary to include other types of liquid in the diet. This can be tea, coffee, herbal teas and decoctions. However, a mug of tea and coffee is already a complete snack. In addition, Mila Gritsenko does not recommend drinking liquid during meals. It is best to wait 30–40 minutes.

You should not drink more than 3 cups of coffee per day. White and green tea can be consumed in the same amount. Herbal teas are the most beneficial. You can drink them as much as you want. In addition, it is worth trying several recipes for making tasty and healthy drinks:

1. Orange fresh. To prepare it you will need 1 orange and 100–150 ml of water.
2. Sassi water. To prepare such a drink, add chopped cucumber, lemon, mint leaves and a piece of ginger to 2 liters of water. Place the container with the liquid in the refrigerator overnight. Drinking Sassi water helps eliminate toxins, waste and excess fluid.

Mila Gritsenko's diet menu (Meal plan)

The menu for the week is planned taking into account one fasting day, which can be done either during the week or left for the weekend.

Example menu

Day I

II day

III day

IV day

V day

VI day

Useful video

Watch the video about Mila Gritsenko’s weight loss:

Similar articles

• Maya Plisetskaya's diet: menu, features
  Plisetskaya's strict diet is not suitable for everyone. After all, Maya Plisetskaya was small by nature, and she also trained a lot; in principle, she did not need a lot of food. A meager menu is not easy for an ordinary person to endure. Read more
• Grossman diet: the right menu for the week for...

  Many fighters with extra pounds recommend the Grossman diet as one of the most correct and balanced. The menu for the week is compiled taking into account the products; to lose weight you need to go through several stages Read more

• Seven-color diet: recipes, menu for every day...

  The balanced diet “Semitsvetik” helps to effectively lose excess weight in just 7 days. The menu for every day at Tsvetik Seven-Tsvetika includes a variety of products. There are also recipes for monodays. Read more

Advantages and disadvantages

short biography

Mila's real name is Lyudmila. From early childhood, the girl understood that she would never be loud and slender. Mom saw her daughter’s chubby cheeks while still in the maternity hospital. Even then, the weight of the newborn was higher than standard and amounted to 5 kg. By the age of 14, plump cheeks were replaced by drooping cheekbones and a double chin. The teenager's obesity was noticeable to the naked eye. As Mila herself recalls, teenagers often made cruel jokes at the girl’s expense and came up with offensive nicknames for her.

Gritsenko’s slender girlfriends took her with them on festivities specifically so that their graceful forms would look even more attractive against the background of the heroine.

Results and reviews of the Mila Gritsenko nutrition system

Girls whom Mila helped cope with the problem of excess weight leave flattering reviews about her method.

Mila before and after losing weight

Today, this is not just a proven method, but also an opportunity to consult with the famous nutritionist Gritsenko - a girl who made her name and gained popularity and recognition from thousands of fans around the world:

• Katerina, 22 years old: “... A 90-day program from Mila Gritsenko helped me. The menu and training regimen were clearly outlined. Regular reporting of results and moral support were very motivating and helpful. I was 7 kg overweight, they chose a gentle menu for me, taking into account my wishes, it was tasty, healthy and complemented by various desserts, in general - just as I wanted. In 3 months I easily solved the problem and fell in love with regular physical activity - dancing, the gym.”
• Miroslava, 27 years old: “...Last summer I decided to take charge of my body. I was very inspired by the example of Gritsenko, an ordinary girl, who is very easy and pleasant to listen to at seminars. Having gained knowledge and motivation, I lost 6.5 kg in a month, now I advise everyone not to be afraid to lose weight, I give advice on nutrition.”
• Yulia, 38 years old: “... I absolutely agree with the author that you can’t live without sports and water, otherwise it’s just anorexia and constant stress . I would like to take a closer look at her training system; I want the same flat stomach. The diet helps me - I’ve already lost 4 kg, and I removed some of the vegetable salads and replaced them with regular asparagus. “Muscle mass is gained well, and this diet also helps to dry out.”

Stages of weight loss

As soon as you start drinking a lot, your weight will drop quite sharply, by an average of 3 kilograms. This excess water comes out of the cells. After the first reduction there will be a short break (from several days to 2 weeks). Don't take this period as a stop. Excess water has already left and fatty tissues are next in line, and they “resolve” more slowly.

Be sure to read: What is female obesity in men and how to treat it?

Once the second stage of weight loss begins—fat burning—you will lose 2 kilograms per week or more. The amount depends on your starting weight and genetic characteristics. After this, the weight will remain in place again for some time. Don't be afraid of plateau periods. Know that this is evidence that your weight loss is reaching the next level. Consider that you have moved up to the next grade in school and are about to graduate.

Diet price

A week of diet will cost the least in the autumn harvest season. For the week you need to buy:

• a set of fresh fruits - a kilogram of apples, a banana, several oranges or other citrus fruits, a basket of your favorite berries;
• 0.5 kg of cottage cheese and 20 old hard cheese;
• a small jar (30 g is enough) of good natural honey;
• 5 chicken eggs;
• 200 g of assorted greens and several kilograms of various vegetables - tomatoes, peppers, legumes, cucumbers, eggplants, carrots, broccoli and other types of cabbage;
• 0.5 liters of kefir, milk and other fermented milk drinks required for recipes and for snacks;
• 200 g chicken fillet;
• 150 g sea fish fillet and 250 g seafood;
• as well as dried fruits and nuts to your taste, based on your chosen regular snacks.

This entire food basket costs at least 2-2.5 thousand rubles.

Refusal to eat at night

Avoid eating heavy meals after 6 p.m. Chicken, cheese, yogurt sauce - this is a heavy dinner. It's a completely different matter if you only eat a piece of chicken or fish. You can eat a tomato or cucumber. In the evening, proteins are absorbed much better and do not interfere with fat burning at night.

For dinner you need to eat no more than 200 g of food. Seafood, cottage cheese, and steam omelet can be a good option. Casein helps prevent hunger in the evening. If you add it to kefir, you get a nutritious thick yogurt. After it you feel full for 4 hours. Casein is indispensable for those with a sweet tooth.

Interesting: Brazilian diet for 7 days

Reviews

Marina, 27 years old, Tomsk

Good diet. With its help, you can lose weight relatively quickly and without harm to the body. In my case, I managed to lose 9 kg. Let me emphasize right away that the first couple of weeks were the most difficult. The reduction in portions was gradual but noticeable. One of the advantages of the diet is its simplicity. There is no need to count calories and weigh all foods. I consider the variety of products to be another advantage. The author of the diet offers recipes, but I rarely used them, mostly on weekends. On weekdays I made standard steamed vegetables, meat and fish without any frills.

Alena, 32 years old, St. Petersburg

I was on a diet from Gritsenko after pregnancy. I lost 11 kg without much effort. I confirm: the weight does not return, but for this after finishing the diet you need to adhere to proper nutrition. Regarding physical activity, the following can be noted: without it there will be no beautiful body. Yes, the extra pounds will go away, but your figure will be toned only with regular sports activities.

Cycling menu

Mila Gritsenko's diet is cyclical. She offers a rough description of the diet for seven days, which can then be repeated as many times as it takes weeks to achieve the desired result. Fast carbohydrates are excluded from the diet as much as possible. Animal fats are replaced by vegetable fats, and their quantity is also significantly reduced. And the basis of the menu is:

• fruits and vegetables;
• low-fat dairy products (but not low-fat!);
• lean meat and fish;
• seafood;
• herbs, spices (dry).

It will be useful to drink at least one glass of rosehip decoction daily - this will strengthen the immune system and activate metabolism.

We remind you that every morning begins with a glass of clean water.

First: fasting day, mono-diet - protein, fruit or vegetable. To choose from:

• 1.5 kg of fresh vegetables or unsweetened fruits;
• 600 grams of medium fat cottage cheese;
• 350 grams of lean meat with vegetables;
• 400 grams of fish and kefir.

Food is divided into 6 parts, which are eaten throughout the day at approximately equal intervals.

Second and subsequent ones:

1. Breakfast: 200 grams of porridge in milk with berries, fruits or nuts.
2. Second breakfast: 100 grams of cottage cheese/a glass of kefir/1 fruit/1 vegetable/100 grams of salad/10 nuts.
3. Lunch: 100 grams of meat or fish/100 grams of side dish (porridge, pasta, vegetables).
4. Afternoon snack: 100 grams of protein food and vegetables.
5. Dinner: 100 grams of fish/seafood/2 eggs and 100 grams of vegetables (stewed, baked, grilled).

Seventh: fasting, the same as the first, but it is better to choose a different type of mono-diet.

Lost weight with Mila

The reviews and results of Mila Gritsenko's followers are unanimous. The diet is very easy to tolerate and gives an excellent effect. What’s especially pleasing is that you don’t need special recipes and you can even choose the type of fasting diet.

It is an integrated approach that allows you to maintain good health throughout the entire cycle. The skin does not stretch or sag. Muscle tissue is not lost, quite the opposite - the muscles become more prominent. The body gains strength and endurance.

A pleasant surprise for many girls was the improvement in the condition of their hair and nails, which is not surprising - the diet is rich in vitamins and microelements. Many noticed a refreshed complexion and normalization of sleep. Whatever you say, only a healthy diet and exercise can help you achieve a slim, athletic figure that will last for a long time.

Read with this

• Description of Mirimanova's diet

Best Recipes

The undoubted advantage of this diet is its simplicity and versatility. Even those who are limited in time can take advantage of this nutrition plan. The simplest cooking option is boiling, stewing, steaming or baking in the oven. This way you can cook any meat, fish and vegetables. For those who are willing to spend a little more time preparing the dish, Mila Gritsenko offers several recipes.

Healthy and quick oatmeal for breakfast

The advantage of this dish is that it takes no more than 5 minutes to prepare. You should start preparing in the evening. To do this, mix in a deep bowl:

• 100 g cottage cheese,
• 3 tbsp. l. oatmeal,
• chopped banana,
• chopped apple,
• a pinch of ground cinnamon,
• a small amount of milk.

After thorough mixing, the container is placed in the refrigerator overnight. This recipe is suitable even for those who do not like traditional steamed oatmeal.

Omelette with vegetables

These products can be cooked separately, but the taste will be richer if the steam omelette is cooked with the addition of a small amount of vegetables. In addition, you can diversify this simple dish by constantly replacing selected vegetables.

Meat in kefir marinade

Pre-marinated meat (or poultry) will have a more subtle taste and aroma, and will take a little time to cook. A few hours before baking or stewing, the meat should be soaked in the marinade. To do this, kefir is mixed with water in equal proportions. It should be simmered together with the marinade. To add more flavor to the meat when stewing, you can add finely chopped onion.

Strawberry tiramisu

To prepare the dessert you will need:

• 500 g cottage cheese,
• 2 bananas
• 200 g strawberries,
• coffee,
• 50 g dark dark chocolate.

Finely chop the banana and strawberries. Beat the cottage cheese in a blender until light and airy. Coffee is brewed and then grated chocolate is added to it. Tiramisu is laid out in layers. Place ⅓ bananas on the bottom of the plate, then 1/3 strawberries and coffee with chocolate. Lastly, add 1/3 of the cottage cheese. The rest of the products are laid out in the same order.

This dessert should sit in the refrigerator for at least 4 hours.

A complex approach

Working on herself, Mila became convinced that only an integrated approach works. Only a system of several components, which are:

• psychological work on oneself;
• healthy low-calorie diet;
• active physical activity;
• compliance with the drinking regime.

In the absence of one of these factors, all attempts to lose weight may be unsuccessful or will give short-term results. The same combination allows you to achieve sustainable weight loss without slowing down your metabolism.

Rules from Gritsenko

Mila Gritsenko’s diet, like any other, has its own rules, the implementation of which guarantees good results:

1. There should be at least 3 main meals.
2. Products made from white flour, baked goods, and yeast breads leave the table.
3. The morning begins with one glass of clean still water.
4. You should drink from 8 to 12 glasses of liquid per day.
5. Fast food, sweets, and food from bags are also prohibited.
6. Dinner - until 18.00, before bed only a glass of kefir is allowed.
7. Carbonated water, packaged juices, and canned food are excluded.
8. Fried food is replaced with boiled or steamed food.
9. Regular physical activity is introduced, at least 30 minutes a day.

People who are not accustomed to maintaining a drinking regime complain that even 8 glasses of water is too much. But if there is a lack of fluid, the body will accumulate it in the tissues, and the weight will come off much more slowly. Mila recommends just taking control of your water and forcing yourself to drink a little throughout the day. Gradually, a stable habit of drinking more will form.

Fasting day

An important advantage is the ability to choose products intended for a fasting day. There are 2 options:

1. Carbohydrate diet. The menu should include vegetables and fruits. During the day, you can eat any fruits and vegetables, but their quantity should reach 1.5 kg. The exception is pineapples.
2. Protein diet. Such a fasting day presupposes the presence of meat, fish, cottage cheese, and dairy products in the diet. They should be consumed in small quantities. The drinking regime is maintained.

The diets of fasting days can be alternated. This approach makes the diet universal.