Diet of Tatyana Rybakova: menu, diet, effectiveness and reviews

To ensure that the result of the diet pleases you for a long time? You should adhere to proper nutrition for many years, or better yet, throughout your life. A similar conclusion was reached by a young girl who suffered from excess weight for many years, Tatyana Rybakova.

The girl went through a difficult journey to get an elegant body and now she shares her secrets with people who find themselves face to face with their problem.

The diet from Tatyana Rybakova is not particularly original. The girl just determined for herself what is healthy to eat and what needs to be avoided. I systematized the basic rules of nutrition and exercise and got my results.

Basic Rules:

1. Take food 5 times a day.
2. Avoid eating sweets after 12.00.
3. Refusal of street snacks (fast food).
4. Avoid fried, smoked, peppered and sweet carbonated drinks.
5. Don't forget about physical activity.

The author of this weight loss technique does not promise instant results. Tatyana Rybakova guarantees that if you stick to proper nutrition for at least a year and do daily exercise, you can lose up to 20 or more extra pounds. On average, it takes from 2 to 5 kilograms per month.

Features of Tatyana Rybakova's diet

Tatyana Rybakova began desperately taking control of her figure at the age of 14, when her weight became more than 100 kilograms. In the struggle for slimness, the girl tried all kinds of diets, which gave only short-term results. After a couple of weeks, the weight returned, “taking” with it a couple of additional kg. It was then that Tatyana Rybakova realized that weight loss cannot be achieved by a miracle, and she began to actively study literature about menus for proper nutrition for weight loss for a week or more. Then, based on the information received, she developed her own diet, with the help of which she got rid of 55 extra pounds in less than a year.

The diet from Tatyana Rybakova consists of a combination of psychological factors, motivation and proper nutrition. Before starting a diet, it is important, according to the girl, to stop reproaching yourself for being overweight, learn to love your body, and begin to increase your self-esteem. Equally important is motivation and belief in success, despite possible difficulties. “Nothing is impossible if you believe in yourself!” - says Tatyana Rybakova. The path to losing excess weight should be gradual. You should not just start following a diet to lose weight, but reconsider your previous habits, radically changing your diet culture.

How I lost half my weight in six months

Some tips

Forget about store-bought sweets and switch to healthy foods!

Tanya Rybakova advises everyone who decides to change their life and start the path to a beautiful figure.

1. Sports and proper nutrition should become the norm for you. Tanya belongs to the category of slender women for whom a healthy lifestyle is not a temporary measure, but a plan for life.
2. Control your diet. Tanya advises keeping a diary and writing down everything that was eaten during the day, as well as counting the caloric content of your diet. Calorie calculators that can be found on the Internet will help you cope with the latter. Only by knowing how much energy you are getting can you understand whether you are spending enough.
3. Motivate yourself, but in the right way. You should not set your goal solely to achieving a certain weight. Otherwise, when you see the desired number on the scales, you will stop and return to the refrigerator. Losing weight will give you healthy joints, spine, heart, increase self-esteem and make you look younger.
4. Know: losing weight is possible! Be confident and work on your body. By controlling your nutrition and giving your muscles a load, it is simply impossible to remain at the same weight.
5. Choose a type of physical activity that you enjoy. The fact that you are doing it is important. But the more fun you get from training, the more you will want to train. This means the faster you will get the result.

Tanya Rybakova proved by her own example: if you set a goal and act wisely, having studied the subject well, you can achieve stunning results. The new regime completely changed her life. The girl admits: she couldn’t even imagine that she would someday become a nutritionist and fitness trainer. But now she willingly shares her own experience and helps those who, like her once, suffer from excess weight. Her book, website, YouTube channel and pages on social networks will certainly be of interest to anyone losing weight.

Basic principles of nutrition according to Tanya Rybakova’s diet

Tatyana Rybakova's diet is based on the principles of proper nutrition, which are combined with a low-carbohydrate diet. It is important to prepare a menu for the day in advance, correctly combining foods and taking into account the calorie content of each meal. Tatyana Rybakova personally determined the optimal calorie intake for herself: 400 Kcal for the main meal (of which there are 3 per day) and 100 Kcal for snacks. By controlling the foods you eat and taking into account the daily calorie content of your diet, you can easily lose 4 kg in a month, and in some cases you can lose as much as 10 kilograms.

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Tatyana Rybakova’s diet for weight loss - basic principles:

• Fractional meals. There should be 3 main meals and two snacks per day. Thus, when dieting, it is better to eat every 2-3 hours, which will help speed up metabolism;
• For breakfast, Tatyana Rybakova recommends eating complex carbohydrates (for example, oatmeal, buckwheat porridge) or proteins (for example, an omelet of 2 proteins);
• For lunch, you should allow yourself to eat a portion of porridge, meat or poultry, as well as vegetables;
• For an afternoon snack, a portion of fish with vegetables is recommended;
• You can snack on fruit in the first half of the day, as well as seeds, dried fruits, and nuts;
• For dinner you should limit yourself to low-fat fermented milk products;
• The heat of dishes must be excluded, says Tatyana Rybakova. It is better to boil, stew, bake or steam dishes;
• Spices, seasonings and sugar are completely excluded during the diet, salt is kept to a minimum;
• Every day you need to drink at least 2 liters of still water.

In addition to diet, Tatyana Rybakova recommends increasing your physical activity. The girl worked out intensively in the fitness center three times a week. Physical activity will not only help you burn calories, but will also have a beneficial effect on maintaining muscle mass and will also prevent your skin from sagging.

Permitted and prohibited products

Diet of Tatyana Rybakova - allowed foods:

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• Lean meat (beef, veal, rabbit);
• Lean poultry (chicken, turkey);
• Fish and seafood;
• Low-fat dairy and fermented milk products (cottage cheese, kefir, natural yogurt);
• Eggs;
• Non-starchy vegetables (cucumbers, tomatoes, cabbage, peppers, broccoli, spinach);
• Legumes;
• Unsweetened fruits (apples, pears, apricots, citrus fruits);
• Berries;
• Dried fruits;
• Nuts;
• Lemon juice;
• Vegetable, olive oil.

In between meals, according to Tatyana Rybakova’s diet rules, you can drink freshly squeezed juices (fruit, vegetable), weak tea and coffee without sugar, infusions of herbs and berries. Every day when dieting, it is recommended to drink at least 1.5 liters of water, including mineral water, but without gas.

Diet of Tatyana Rybakova - prohibited foods:

• Fresh, rich pastries;
• Sweets and desserts;
• Sugar;
• Sausages;
• Canned food;
• Semi-finished products;
• Fatty sauces (mayonnaise, ketchup);
• Spices, seasonings, herbs (including bouillon cubes);
• Packaged juices;
• Carbonated drinks.

When following Tatyana Rybakova’s diet, you should avoid eating fatty meat (pork, lamb), poultry (duck, goose), as well as fried foods.

Sample menu for the week

The first day:

1. In the morning you are allowed to eat 150 grams of oatmeal.
2. For second breakfast, you can treat yourself to 200 grams of sliced ​​fruit.
3. Lunch will be very hearty - buckwheat porridge with boiled chicken breast.
4. For an afternoon snack , drink low-fat natural yogurt.
5. have dinner with vegetable stew with boiled meat.

Second day:

1. We start the morning with green tea and boiled vegetables with chicken liver 200 g.
2. A few apples for second breakfast.
3. We have lunch with fish soup 150 g .
4. For an afternoon snack, you can indulge in kefir or yogurt.
5. It’s better to end the day with vegetable cutlets and chicken breast.

The third day:

1. Breakfast will be hearty - vegetables, boiled meat, freshly squeezed orange juice.
2. For second breakfast you can eat a handful of berries.
3. The lunch meal includes boiled potatoes and steamed vegetables and boiled fish.
4. The afternoon snack will be sweet: dried fruits 150 gr.
5. Finally, a modest dinner of vegetable stew and omelet.

Fourth day:

1. We start the morning with any porridge , boiled egg and herbal tea.
2. For second breakfast we again drink kefir.
3. Lunch will delight you with vegetable broth and chicken or rabbit cutlets cooked in the oven.
4. For an afternoon snack, you are allowed to eat a fruit salad.
5. For dinner you can cook fish cutlets and vegetable salad.

Fifth day:

1. We have breakfast with boiled fish , cabbage salad and green tea.
2. The second breakfast is sweet - dried fruits.
3. For lunch we treat ourselves to vegetable soup and stewed vegetables with veal.
4. For an afternoon snack , you can eat carrots whole or as a salad.
5. It is better to have a light cabbage salad and a piece of boiled fish for dinner

Sixth day:

1. The morning will delight you with vegetable stew , chicken cutlets and compote.
2. Any nuts can be eaten for second breakfast.
3. Lunch will be modest - lean pilaf.
4. Afternoon snack – low-fat kefir.
5. For dinner you are allowed to eat steamed cutlets and fresh vegetables.

Seventh day:

1. The breakfast is very tasty - vegetables with fish baked in the oven, herbal tea.
2. For second breakfast, offer yourself an apple.
3. For lunch, light vegetable soup.
4. For an afternoon snack, you can treat yourself to a fruit salad.
5. For dinner, you can eat steamed fish and fresh vegetables.

The right way out

After Tatyana Rybakova achieved her cherished goal and lost 55 kilograms, she began to take care of maintaining the achieved result. To do this, the girl continues to adhere to the basic principles of her diet, controlling the foods consumed per day, as well as the daily caloric content of the diet. Occasionally, Tatyana Rybakova allows herself to eat a small portion of forbidden foods (for example, chocolate or cake), without scolding or exhausting herself.

When leaving the diet, you should exercise regularly. Tatyana Rybakova continues to attend one-and-a-half hour workouts in the gym three times a week. Once a week, the girl goes in for swimming or water aerobics, and whenever the opportunity arises, she goes for bike rides in the fresh air. Active physical activity combined with proper nutrition helps keep your figure in shape.

What's wrong with the breasts?

This question is very popular and I get it all the time on social media. I was lucky: my breasts have never been large. It simply shrank without having time to sag. Girls with large breasts may face more serious cosmetic problems after losing weight.

Since breasts consist of mammary gland and fat, when losing weight they often lose their shape, which is very difficult to restore. In plastic surgery, implants are most often offered.

Reviews

By her example, Tatyana Rybakova proves that you can get rid of excess weight; all you need is a strong desire and enormous willpower, as well as the support of loved ones. It is quite difficult to stay on track and stay on target if there are no people nearby who understand the seriousness of the problem. For Tanya herself, such a person was her boyfriend, who always supported her in everything, he went with her to the gym and pool, helped her create the right menu and did not tempt her with all sorts of goodies. By the way, she met him at the very beginning of her journey.

Tanya has a lot of fans, most of them are teenage girls who dream of achieving the same high results, because they are tired of suffering from the ridicule of others. Unfortunately, today many children and adolescents suffer from this unpleasant and life-complicating disease - obesity. And the main culprits of this problem are the parents of children; they are the ones who feed them unhealthy, high-calorie and fatty foods from early childhood, without limiting their portions, constantly slipping in additives. It is clear that they want the best; every parent is pleased when the child eats, because for him it means that the baby is healthy and full of strength. But this is not so, nutrition should be balanced and correct from birth, and then no one will have such problems as Tatyana and people like her. With the exception of real hormonal imbalances, of course, but no diet can cure such disruptions; here you need the help of a specialist.

Therefore, reviews of Rybakova’s system are mainly from young people who are full of hope and positive emotions. They know that if Tanya managed to achieve her goal, then they will succeed too. And anyone who really wants to can transform from a fat man into a slim and beautiful person. You just need to believe in yourself and your strength. Well, the example of Tatyana Rybakova is an excellent inspiration for any person who wants to acquire a slim and healthy body.

Be healthy and beautiful.

Principles of nutrition

As already written above, many diets that the girl tried did not produce results, but only led to a deterioration in her health. The thing is that there was no balance between the components of the diet. But proper balanced nutrition is more than half the success, this is exactly what Tanya Rybakova believes. Recipes must fit a healthy lifestyle. This means that there is no place in the menu for sugar, large amounts of salt, baked goods made from premium flour, fatty foods and fried foods. And these recommendations should be followed very strictly.

Tatyana also recommends drinking as much water as possible; the girl herself personally drinks up to three liters of plain clean water a day, not counting teas and soups.

A little about Tatyana

The world recognized this girl after the release of a popular TV show on Channel One. Although Tanya is an ordinary girl, and not some famous person. Why did she so attract the views of millions of television viewers?

The fact is that all her life Rybakova was a very well-fed girl, she had a lot of complexes, she dreamed of being graceful and slender, wearing beautiful and stylish clothes, but with her size it was simply impossible. How did she manage to gain the strength to pull herself together? She developed her own methodology. Previously, she humiliated herself and her body every day, looking at photographs of stars, models and simply beautiful girls. Until one fine day I decided at all costs to hang my photo in the same row as their photographs. Having set a goal, the girl firmly moved towards its implementation. She was able to achieve incredible results and turned from an awkward fat girl into a beautiful slender girl with the parameters of those very stars from the posters on the wall.