Tatyana Malakhova’s “Friendship” diet: menu for the week with recipes

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

Tatyana Malakhova is an ordinary heating engineer who instantly became famous after participating in the popular TV show “Let Them Talk” with Andrei Malakhov. Tatyana became famous for her unique method of losing weight, the essence of which she later outlined in the book “Be Slim.” When developing her own method of losing weight, Tatyana Malakhova was inspired by the principle of burning fuel material in heating engineering. Having applied and adapted the knowledge of engineering to the human body, supplementing her method with the basic principles of various diets, Tatyana Malakhova developed an effective weight loss system, resoundingly called “Friendship,” which won the approval of many nutritionists.

Feature of the technique

Features of Tatyana Malakhova’s diet

was the analogy drawn between the processes of food processing in the human body and the processes of fuel combustion in thermal power engineering. In order for the stove to produce maximum heat, it is necessary to take care of all components of the fuel use process. Likewise, in the human body, in order for food (fuel) to be processed as much as possible and generate active energy, and not turn into fat accumulation, it is necessary to take care, in engineering terms, about the efficiency of using energy from food. Indeed, unlike the stove, our smart body does not simply release energy “out”; it stores it in fat cells as a reserve of energy that cannot be spent here and now.

The main difference between Tatyana Malakhova’s diet is freedom of choice.

The author invites each person to independently develop a menu and nutrition plan for themselves, using general tips and recommendations. Moreover, all recommendations are based on an in-depth study of the physics and biochemistry of the body. Hence the name – “Friendship Diet”, because the nutritional system presupposes a friendly approach to the body. Every person who wants to lose excess weight will be able to “agree” and “make friends” with their body.

According to the author, strict dietary restrictions and intense training are ineffective. The body simply gets exhausted and eventually acts against you. Yes, at first the excess weight goes away, but then the body begins to resist, turning on the protective functions of homeostasis and stopping losing kilograms or even accumulating them again. By adhering to this system, you can improve the process of losing weight and get rid of excess weight forever.

A unique result of the “Be Slim!”® nutrition system is that extra pounds are removed from problem areas. Those. If there are objectively no extra pounds, then there will be no weight loss at all. And if a woman who is losing weight, for example, has very curvy hips and small breasts, then mainly only her hips will lose weight, and with the right approach, thin breasts can even improve their shape. We are what we eat. And food has magical properties that can lead to completely polar results with different nutritional approaches.

It is also noteworthy that the system does not accept calorie counting, because... Different products require different amounts of energy from the body for their processing and absorption. And, having eaten a bucket of fresh cabbage or a piece of cake of the same calorie content, those losing weight will receive diametrically opposite results.

Prehistory. What you are about to read, Tatyana Malakhova wrote about herself in August 2003. Almost ten years have passed. Tatyana confirmed not only with deeds the fidelity of her beliefs and her nutrition strategy - she maintains her results, she maintains them confidently and without gnashing her teeth - but also with her words, which are very kind, wise and scientifically based. But more on that at the end of the story. And now she herself...

"I congratulate you on the fact that you are reading this! No, no, not because I suffer from hypertrophied conceit and am confident that reading this opus will give you incomparable pleasure. But because, since you are reading this, it means that you are interested in this topic. If you are interested in this topic, it means that you want to learn something for yourself, discover it, and perhaps put it into practice, that is, take some action for your own benefit. And, if you want to take actions aimed at your own improvement, then just a little more determination - and you will do it! This is exactly what I congratulate you on!

With all my heart I wish you success on this path. Maybe my experience will be useful and will help you not to step on a rake. And experience is practically my entire adult life, almost 50 years ago.

So. I don't remember being thin. I was probably an ordinary child, neither thin nor fat, as childhood photographs confirm. But this was until I was 6 years old, until during the next medical examination before entering school a terrible diagnosis was made: pulmonary tuberculosis.

I remember little from that period - pills in huge dark glass jars, some kind of injections, X-ray machines and many different important people - uncles and aunties in white coats... And my grandmother, who fed me not only pills. All the fattiest, sweetest and most delicious things are for Tanya, because tuberculosis cannot be cured otherwise! I don’t know what helped more – pills, nutrition or grandmother’s selfless desire to “get out” the child at any cost, but by the age of 10, the lesion in the lung had completely healed and the diagnosis was removed. Finally and irrevocably.

By this age I was fattened up to 63 kilograms. To be honest, I didn’t care much about this - I was a pretty, developed girl, completely self-sufficient and not burdened with complexes. Apparently, living “on medication” made me different from my peers: I had other interests and had no time left for empty fuss. And to those who called me “fatrest”, I without emotion slapped them in the face or hit them in the jaw - given my weight, it was very sensitive and completely discouraged them from continuing to try to offend me.

But trouble does not come alone - having barely dealt with one sore, I fell into the clutches of another: a severe sore throat with a heart complication, as they wrote on the card, “rheumatic attack of the heart.” Again pills, injections, white coats. We also defeated this attack, low bow to my grandmother, who rushed around with me like I was carrying a dirty bag.

I remember when the doctor sent me away with the parting words “don’t come to us again,” she said that in the medical aspect everything is fine now, but the girl is very plump, and this is an extra burden on the heart. I should lose weight!

How to lose weight? The standard recommendation of those years: eat less flour, fat, and sweets. As you understand, at the age of 11, a child eats what is given to him, and his ability to influence the choice of menu is, to put it mildly, limited. And I made my first act on the path to losing weight: I stopped putting sugar in my tea. The doctor said - less sweets! To be fair, I must admit that I didn’t have the dedication to give up cakes and chocolates. But they didn’t happen very often.

I don’t know whether giving up sugar affected the process of losing weight, but I graduated from school with the same weight that I had at 10 years old - namely, 63 kilograms. True, by that time she had grown to 160 cm. A sort of cute donut - strong, but curvy. And at the same time, I was not concerned about the problem of excess weight: it did not bother me, and besides, the ideals of female beauty in those years were somewhat different from modern ones. But I never learned to add more sugar to tea, coffee, or other drinks.

Then there was college: sessions, parties, gentlemen, lack of sleep. Life was full of events, which cannot be said about the saturation of the body, there was no time for that. As a result, a moment came when I was surprised to discover that I began to weigh 57 kilograms! However, this did not last long - marriage, pregnancy, birth of a child...

I registered for pregnancy weighing 64 kilograms. And then a wild “zhor” attacked me! Do you know what this is? This is when the stomach constantly demands: give, give, GIVE!!! Otherwise I'll turn myself inside out! And I gave it to him, but where should he go? In the depths of my consciousness the thought fluttered faintly: “It’s not me who is eating, it’s the baby asking...” The result after the birth was shown on the scale: 69 kilograms. My mother-in-law, greeting me from the maternity hospital, somehow sarcastically and slightly arrogantly said: “You seem to be underpriced?” It was a shame, but what should I do? I still have to feed the baby, but as luck would have it, there’s not enough milk...

How to increase breast milk supply? Tea with condensed milk, walnuts... I don’t know if these products have a positive effect on the amount of milk, but they absolutely definitely influenced the amount of fat in the sides! Over the course of six months of the “milk battle,” my weight grew to 72 kilograms, but I lost the battle: my daughter categorically refused to breastfeed. Now I understand why: due to frequent stress due to family squabbles, my milk apparently simply “soured.”

To be honest, even at that time I wasn’t very concerned about the “I need to lose weight” problem. I had enough other worries, but my weight did not interfere with my health or appearance - I was used to being plump. Although no, I’m lying a little: I didn’t subconsciously want to lose weight, I just found reasons why I didn’t need it or why I couldn’t do it. I didn’t want to make an effort and change my usual way of life and nutrition - the question is, why bother? I loved to eat delicious food. And I loved to cook, and my pies and cakes turned out simply extraordinary - my grandmother taught me!

Here is one of these “reasons”: when my husband once again noticed to me that it wouldn’t hurt... and so on, I told him that I NEEDED scales. How can I observe the dynamics of weight loss without scales? And if I have scales, there will be an incentive, and everything will go like clockwork! And my husband, having carved out the necessary funds from our meager budget, bought me scales. And after a couple of weeks it turned out that the weight does not decrease depending on the number of “approaches to the apparatus”, if this apparatus is a scale. And they were safely pushed far, far under the bed.

And one day my husband said: “What, are you eating again?” Of course, it was rude, tactless, and offensive. But he sincerely believed that if I got angry, I could move mountains. If you provoke me, I’ll smash myself into pieces, but I’ll lose weight! But somehow it never occurred to me that he wasn’t used to me, the plump one. In fact, he remembered me weighing 57 kilograms, with a wasp waist and a neat loin. For me, those long-ago 57 kilograms were an accident that quickly passed by itself.

In short, I got angry and... stopped eating! I told my husband that I would not take a piece of food into my mouth until he gave me an oath that he would never again, under any circumstances, allow himself to make critical comments about my figure and my eating habits.

For a couple of days he watched me with curiosity and twirled his finger at my temple. Then he swore for another couple of days and demanded to “stop fooling around.” Then he fell silent in despair. And only after a week of my absolute fasting I gave up - I received assurances that they would no longer reproach me for my weight.

After which everything returned to normal - I again cracked everything and as much as I wanted. One thought dominated: if there are so few pleasures in life, why would I voluntarily give up one of the most accessible ones - abundant and tasty food? I didn’t know then that there are so many sources of positive emotions that we don’t notice and don’t use. And food can be both tasty and harmless at the same time.

The era of Herbalife has arrived. In the early 90s, one of my friends, during another meeting, after a series of compliments like “you look great,” as if by chance added: “And if only you lost a little more weight! I know how! There is such a remedy...” Next came the argument that a slender, elegant, and, moreover, smart lady is, by definition, successful in all respects - both in her personal life and in business...

I must say that by that time my weight was already 74 kilograms. And I wanted to be successful! For a couple of months I was digesting the idea of ​​losing weight - in general, I was sorry for the money. Then I made up my mind. For two months I ate a special cocktail and pills, lost weight to 67 kilograms, felt good and even gained like-minded followers. I was lucky that I did not have time to harm my health and the health of those to whom I took the liberty of advising Herbalife. What right did I have to do this, not having any knowledge, not being able to answer the elementary question of what it consists of and what are the principles of action. But this is a separate topic. But, alas, I did not become more successful from losing weight.

The “weight loss” effect lasted for two years - namely, until the habits developed by Herbalife to control the amount of food and the number of meals came to naught. This coincided with a period of major family turmoil and stress, which was resolved by drastic changes in family life. I had to, in essence, rebuild my life and “build a nest” anew. I had to think a lot, move a lot and do a lot. This benefited my appearance - I lost a little weight again. I still have “control jeans” from that period: if they are tight, it means that the body parameters are at the limit. And then the jeans hung loosely on the thighs.

But now the period of fuss is over. Everything got better one way or another, relative peace came. About a year later, the zipper on the “control jeans” came apart. And a year later, I was surprised to discover that it became difficult for me to cut my toenails - my previously flat stomach acquired a spherical shape and began to interfere with bending over. This forced me to go to the mirror and try to be objective. And what did I see?

In novels they write about such ladies: “with traces of their former beauty.” Hints of the figure remain, but... The former “neat rear loin” has rounded out to 114 centimeters in girth. The place where the waist was was almost equal to the “former” hips, and the circumference of the thigh exceeded the “former” waist. All this was generously erased with cellulite potholes and bumps. In addition, a spherical belly, cheeks hanging over the shoulders, several chins... I tried to change my position and suddenly said: STOP! Perhaps from some angle I will look a little more decent. But it’s logical to assume that from other angles I look even worse.

Where are our scales? Yeah-ah-ah... 77. No, if you stand up like this, then it’s like 76.5... AND IF LIKE THIS,... 78!!!

Open your eyes to the truth. Your skirt is bursting at the seams on your thighs. Your arms don't fit into the sleeves. You are fat, doughy and unpleasant. And if people treat you well, it’s more likely out of habit and also because you’re deceiving them, skillfully disguising this whole nightmare. What a shame!

This is where the work on the mistakes began. Four years ago. It continues to this day. New mistakes happen in the process, but I, like a diligent schoolgirl, conscientiously redo the task that I gave myself. The first and most important thing is to look at yourself honestly and impartially. Evaluate what you see and decide for yourself – do I need it? Until then, I answered myself: no, don’t! With such an answer, it is useless to try to do anything - any undertaking is doomed to failure. But this time I decided - I have to! Moreover, it was not my husband or girlfriend who imposed this idea on me, I MYSELF decided that it was necessary. I didn’t think why I needed this, I already knew that it wouldn’t make me more successful. You will become thinner, slimmer and more graceful, lighter and more graceful. At least that's what I wanted. Although why is this not an independent reason to become happier?

No sooner said than done. A sanatorium was found that promised to “cleanse the body of toxins” and lighten it (the body) by 2-5 kilograms during a week of hospital stay. The promise was fulfilled: massage, physical therapy, sauna, liver tubing and vegetarian food without salt, without sugar and without bread helped get rid of the first 3 kilograms. Remembering previous mistakes (post-Herbalife), I decided to carefully preserve my newly acquired habits; since then I have not eaten bread or salted food.

Truly, if you are on the right path, fate itself will present you with everything you need. Having just returned from the sanatorium and thinking about how I would adhere to the nutritional recommendations received there, I came across a book by Michel Montignac. I read it. I bought another one. I read it with a feeling of “Eureka!” and took my diet seriously. Over the course of six months, I slowly but surely lost another 4 or 5 kilograms, and then came another vacation with inevitable “violations.”

This is where the process slowed down. Montignac is very kind - he even allows chocolates, and smoked sausage, and... I won’t list it, for those who are interested - read the source, it’s worth it. And if we add to this violations “on our own” (“okay, I’ll take one bite and nothing will happen”), and what if this “one time” is repeated more and more often? In short, this is how the result, not without difficulty, began to dissolve, dissolve before our eyes... and degenerate into “weight gain”.

Conclusion: if you decide to adhere to a certain system, adhere strictly! Otherwise, you will then begin to scold the system for its ineffectiveness, but you should blame yourself for negligence and connivance with your own weaknesses.

You cannot enter the same water twice. I failed to return to the “correct” Montignac - I more or less still lived according to his recommendations, but there was no longer any weight loss effect. Thank you, at least I stopped gaining weight. But I didn’t want to lose weight either! And again, something just fell on my head.

I must say that my job is sedentary, and for more than 30 years of sitting on a chair, physical inactivity simply tormented me. Which I mentioned out loud at every convenient and inconvenient occasion. And then one day my daughter took me by the hand and led me... to the sports club! Me, an auntie “under fifty dollars,” a former excellent student who had the only “B” at school - in physical education, and at the institute - an exemption from the gym. I must say that my daughter also has an “anti-physical education” certificate, since school. And so we, with two clubs – an old one and a small one – began to go to aerobics.

Well, what can I tell you? The truth? So - we liked it! Over the years, the body has become so hungry for normal movements and physical activity that every trip to the gym has become a small holiday. The lower back pain stopped, the “widow’s hump” on the back of the neck disappeared, and the old osteochondrosis disappeared. But, oddly enough, the weight did not change, although three hours a week of intense physical activity for six months was not in vain - the muscles became stronger, and the contours of the body were refined.

Conclusion: Intense exercise that burns calories without changing your diet will not lead to weight loss. Most likely, some of the fat will disappear, muscle mass will increase, but kilograms will not be lost. So, don’t count on eating a piece of cake or ice cream to “work away” in the gym or pool - an empty number.

So, six months in the gym and constant weight – 72 kilograms. It's getting annoying! Well, I think the process needs to be intensified. How? I bought into an advertisement for “weight loss” pills, $150 for a four-month course. I won’t even say which pills, I think they are all “good” equally. Result: in 4 months I gained 2 kilograms. Apparently, because somewhere in the subconscious there was a thought: “Now I can eat what I want, the pills will work for me!” It seems that metabolic processes also went a little wrong after taking these pills. It was an “attempt with inadequate means.”

Conclusion: there are things that a person can only do on his own. Sorry, I have to go to the toilet. Or swallow food. You can also lose weight entirely on your own, and no pill (hypnotist, massage therapist...) will do this for you. If we consider nutrition in isolation from other factors, then the dynamics of weight loss (or, conversely, weight gain) depends solely on the food that you personally and of your own free will swallow. Be vigilant and do not count on someone else to complete your task for you.

So, by the beginning of 2003: we have 74 kilograms with a height of 160 cm, reinforced concrete muscles and enviable health (it seems that I chose the limit of diseases in childhood). At the same time, I want to lose weight! But something doesn't work out. What I tried has already exhausted its resource or turned out to be untenable. Maybe there is no need to suffer? Or try again?

While thinking and wandering through the wilds of the Internet in the hope of a miracle, I come across a group of people, mostly female, who are literally fighting for themselves and for each other, for slimness, beauty, health! They have a forum there, exchange of experiences, advice, support…. And I am a kind of lone wolf who, it seems, doesn’t need anything and doesn’t care about anything. I read and read and became stronger in the idea that I, too, would lose weight - now for real, seriously! What, others can, but I can’t? They need it, but am I worse, defective, or what? Yes, I have solved so many problems in my life, managed to do so much, always achieved what I wanted, so can I really not cope with this task? Can't cope with my own weaknesses? Excitement appeared, and most importantly - useful information, the fruits of other people's experience and friendly support. A lone wolf joined a peaceful pack and accepted its laws.

And away we go! I, an irreconcilable opponent of diets and restrictions, “sat down” on Protasov’s diet, and after it I didn’t go into all serious troubles, but smoothly switched to a balanced nutrition system. I stopped filling my belly in the evenings (I assure you, this is just a habit, not a need, it can be eradicated in a week), found the strength to show moderation when visiting or at a buffet, and learned to elegantly and tactfully refuse cakes and sweets. As a result, by the beginning of summer I had lost another ten kilograms, and, according to friends, ten years. And when I realized that smoking (30 years of experience) also doesn’t make you look good, and besides, it also interferes with dealing with cellulite, I quit smoking. I decided that it was necessary and quit.

I am summing up the interim result as of today, the end of August 2003 (the result is interim, because I have not calmed down yet, there is no limit to perfection):

• Weight – 64 kilograms (at this weight I registered for pregnancy 27 years ago).

• My physical condition is better than in my youth - then I didn’t have such muscles, but now I do the splits freely - aerobics, strength exercises and stretching three times a week all year round. And all this with great pleasure.

• I considered myself quite healthy before, but I only now feel what “being in shape” means. I feel great, and there is practically no cellulite. Clothing size 44-46! I made “control jeans” from the Herbalife period and wear them at the dacha.

It’s damn nice to hear from a salesperson in a store: “Unfortunately, there are no small sizes, sorry..” And before they said: “Woman, they don’t make this model in THIS size!” Believe me, the pleasure of buying a small swimsuit is incomparable with the pleasure of eating candy. It’s not for nothing that the French say that “a cake lasts five minutes on the tongue and stays on the waist for the rest of its life.”

My dears, it is correctly believed that losing weight starts from the head. The brains do not dry out and the cheeks do not collapse. It’s just that a task-goal is formed in your head, and methods of solving it are selected. And when the desired result is achieved and the psychology of the winner is formed, it’s worth a lot! Only with such a psychology do people become successful, which is what I wish for you. Luck is not a consequence of a new figure. This is a consequence of a new sense of yourself, your position in life and treating yourself with deserved respect. But the tasks must be set realistic and feasible, otherwise there will be no victory!

And one last thing. You often hear arguments like “Why exactly am I so unlucky? Why does Masha (Ira, Sveta...) eat everything and not get fat, but I gain weight just from the sight of a cake?” Doesn’t it occur to you that Masha (Ira, Sveta...) meanwhile are thinking about you: “Why is SHE so lucky? A great family, a lot of friends, respect at work, a smart ward, no matter what you undertake – everything works out?” Try to be objective and fair to yourself and others. The tendency to be overweight is a meager price to pay for all the good things that you have received in life. Moreover, you are quite capable of managing your weight.

People are divided into three categories - those who want to lose weight, those who want to gain weight, and those who are not concerned about this problem at all. As a rule, the third ones eventually join the first ones. The sooner you realize that your own weight needs to be controlled and regulated, the better. Although they say that it’s better late than never, it’s still better to be on time than late.

Be happy!

PS Many thanks to those who helped me come to the right thoughts, conclusions and actions. Thanks to like-minded friends. Special THANKS to Elena Stoyanova for the abyss of useful information and the titanic work of introducing it into our “thinner heads.”

Tatiana Malakhova

And here is the promised continuation of the story. 2010 Tatyana Malakhova, the creator of the author’s nutrition system “Friendship Diet” - friendship with your body and with food - publishes a good, solid (I recommend it from the bottom of my heart!) book “Be Slim” and creates the author’s website https://bud-stroynoy.ru/.

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Nutrition rules

By the rules of nutrition on the “Friendship Diet” Tatyana Malakhova means not only the choice of the right foods, but also the choice of time, the choice of combinations of foods in one meal, the order of consumption of foods is also important, both in one meal and throughout the day . In addition, factors such as proper sleep, oxygen supply to the body, activation of lymph flow and blood flow are involved in losing weight.

The author recommends eating 3-4 times a day at equal intervals - a completely comfortable diet. In this case, the last meal should be no later than 3-4 hours before bedtime and preferably before 19:00, regardless of what time you go to bed.

Products differ not by name, but by category: carbohydrate products (cereals, legumes, fruits); protein products (meat, fish, eggs, fermented milk); products containing animal fat (meat, eggs, dairy, cheese); products containing vegetable fat and fat similar in composition (fish, vegetable oils, nuts and seeds, avocados, olives); raw vegetables, cooked vegetables and mushrooms. Thanks to this division, everyone can create an as varied diet for weight loss as they like, guided by the rules of the “three Cs”: Quality, Quantity, Combination.

Important attention in the “Friendship Diet” is paid to the drinking regime at the rate of 30 mg of water per 1 kg of body weight. You need to drink clean water between meals and not in one gulp, so that the moisture has time to be absorbed. Green and black tea do not saturate the body, but rather take away the water necessary for metabolic processes from the body. Only herbal tea can be suitable as a hot drink, but it cannot be considered a replacement for the required amount of clean water throughout the day.

Products for the “Friendship” diet by nutritionist Tatyana Malakhova

The basis of the menu should be:

1. Lean meat: turkey, chicken, veal, beef, rabbit.
2. Seafood and lean fish.
3. Dairy and fermented milk products with low fat content. For cheese, it is better to buy unsalted cheese or Tofu.
4. Cereals and cereals.
5. Chicken or quail eggs.
6. Whole grain or rye baked goods. Pasta is made exclusively from durum wheat.
7. Vegetables that contain a minimal amount of starch: broccoli, cabbage, spinach, tomatoes, cucumbers, bell peppers.
8. Legumes - lentils, peas, beans.
9. Berries and fruits (not sweet).
10. Vegetable oil, unrefined.
11. Nuts and seeds, dried fruits.
12. Dark chocolate, the percentage of natural cocoa is at least 70%.

If you need to go to a celebration or any holiday, according to the rules of the diet, you are allowed to drink a glass of dry red wine a couple of times a month.

Menu for the week

Tatyana Malakhova’s diet does not offer a ready-made menu - in fact, it can be anything and include any products according to your desires and capabilities. The main thing is that the composition of the dishes complies with the rules for combining products with each other in meals and in the order of consumption, both in meals and in general during the day, and also contains a complete balanced composition.

Important! Malakhova gives you freedom to create a menu for this diet, but in order to lose weight, you must remember that you need to eat 35-50 g of fat per day, as well as 1 g of protein per 1 kg of your weight. Moreover, both excess and lack of fats and protein can lead to the accumulation of kilograms.

Basic principles

Since childhood, Tatyana was very plump. Against the backdrop of excess kilograms, numerous health problems appeared. Having matured, Malakhova began to practice various weight loss techniques. These were diets, fasting, heavy physical training. The results were short-term, and the weight returned.

Over time, the woman developed her own technique, which gained great popularity in society. The diet is based on knowledge of heat engineering laws and calculating the amount of proteins, carbohydrates and fats consumed. When creating a menu, it is important to select products wisely and be able to combine them with each other. Meal timing also plays a role.

Malakhova does not recommend switching to a diet too abruptly. When you change your diet, your body may experience stress. It is necessary to gradually eliminate harmful and high-calorie foods from the menu. With a smooth transition to proper nutrition, the skin will retain its elasticity, and the weight will decrease every month.

How to go out correctly

Since Tatyana Malakhova’s diet for weight loss is not a diet as such, it does not require a special outlet. In fact, this is not even a diet, but a healthy eating system that you can stick to throughout your life and stay slim.

Malakhova recommends that after you see the desired numbers on the scales, you slightly change the diet menu by introducing fattier animal products into your diet. Sometimes you can include in your diet something that was prohibited during the weight loss stage.

An undoubted advantage will be physical activity, for example, in the form of moderate exercise or regular walks, as well as breathing exercises.

I'll have to cut it out of my diet

Let's go directly to the menu. Tatyana Malakhova’s weight loss method involves excluding or minimizing the following products:

• Salt. Pay attention to labels, as it is hidden in baked goods and sauces, crackers, and mayonnaise. At the same time, give up processed foods, because they also contain a lot of salt.
• Sweets, candies, desserts, cakes. Once you reach your goal, you can treat yourself to treats every once in a while. For now it's prohibited.
• Refined carbohydrates.
• Alcohol, fatty and fried, spicy and smoked foods.

How much can you lose?

When asking this question, it is worth remembering that each organism is individual, and your success depends only on you, your consistency and determination. You can discard everything that is objectively superfluous - and no more. Among the adherents of the system there are women who managed to get rid of half of their weight (from 130 kg to 65 kg) in about 1.5 years. And this at the age of 66 and without sagging skin.

Important! The higher your initial weight, the faster the hated kilograms will go away.

Malakhov diet menu

Monday

• kiwi (2 pcs.)
• oatmeal with skim milk
• 200-250 ml low-fat yoghurt
• tea or coffee
• 1 green apple
• lettuce with olive oil and lemon juice
• low-fat hard cheese - 2 slices
• 80 g boiled chicken meat
• 100 g boiled cauliflower
• 1 small pear
• 1 cup cabbage broth without salt
• steam omelette
• low-fat yogurt

Tuesday

• 1 small orange
• buckwheat porridge without adding salt and oil
• tea or coffee with toast with sour jam or marmalade
• 1 green apple
• 100 grams of boiled lean fish
• fresh or stewed vegetables and lean yogurt
• 1 small pear
• 1 cup cabbage broth without salt
• skim cheese
• yogurt
• leaf salad with dressing

Wednesday

• fresh juice diluted with water in a 1:1 ratio
• oatmeal without oil with low-fat milk
• 1 green apple
• 100 grams of lean boiled meat
• fresh or stewed vegetables
• 1-2 pieces of lean hard cheese
• nuts (hazel - 3 pcs., almonds - 3 pcs., walnuts 1 pc.)
• cabbage broth without salt - 1 cup
• cauliflower baked with lean cheese
• low-fat yogurt

Thursday

• 1-2 tangerines
• barley porridge prepared with skim milk
• 1 green apple
• 100 grams of boiled squid
• leafy green salad
• stewed eggplant
• a few slices of low-fat cheese
• prunes and dried apricots 4 pieces each

Friday

• 2 kiwi
• oatmeal with low-fat milk
• toast with unsweetened jam
• tea or coffee
• green apple
• 100 grams of white boiled chicken meat
• 0.1 kg cauliflower, steamed
• green leaf salad
• 200-250 ml low-fat yogurt
• 1 small pear
• 1 cup cabbage broth without salt
• tomatoes baked with low-fat cheese and fresh cottage cheese

Saturday

• 1 small orange
• buckwheat porridge without salt and oil
• 1 slice of dried bran bread
• low fat yogurt
• tea or coffee
• 1 green apple
• fresh or steamed vegetables
• 100 grams of boiled lean fish
• piece of low-fat cheese
• green leaf salad
• nuts (hazel - 3 pcs., almonds - 3 pcs., walnuts 1 pc.)
• Steamed mushroom omelette
• leafy green salad
• stewed vegetables - any

Sunday

Eat 1.5 kg of green apples per day, dividing them into 6 servings.

Contraindications and disadvantages

Despite the freedom to choose products and undoubted advantages, the “Friendship Diet” also has disadvantages:

1. Despite its simplicity and loyalty, this nutrition system has certain rules that must be followed, which, in fact, is required by any diet and weight loss system.
2. Tatyana Malakhova’s diet is difficult to follow for busy people who are not ready to devote time to themselves, since the technique requires not only regular meals, but cooking instead of eating processed foods.
3. At the beginning of using the system, processes of restructuring the body and its self-regulating cleansing to remove toxins are inevitable, which can cause ailments and a predisposition to colds, as well as temporary skin rashes in some cases.
4. If there are no raw vegetables in your usual diet, then the body will need a period of adjustment and adaptation to produce new digestive enzymes and rebuild the internal environment of the intestines.

There are no contraindications to Tatyana Malakhova’s diet - simply because it is not a diet in the generally accepted sense, but a set of rules for efficient fuel use, where food is the fuel. In any case, let us remind you that when changing the type of diet, it would be useful to consult a doctor.

Any person with any chronic problems can create a suitable diet for themselves according to the rules of the “Friendship Diet”, after consulting with a doctor. However, it must be borne in mind that for children the norms for nutrient intake differ from the norms for adults, and therefore, until the age of 14, the standards of the “Friendship Diet” should not be applied without adjustment.

Benefits of the program

What advantages have already been noticed by those who have used the “Friendship” method:

1. There are no very strict restrictions in creating a menu, a large selection of products.
2. There is practically no feeling of hunger during the diet, since it is very filling and nutritious.
3. The specified nutrition is balanced; there will be no need to take additional vitamins and minerals.
4. The technique can be used by people of any gender and age.
5. The diet is ideal for combining with training. This option can bring even better results than the diet itself.
6. If you follow all the recommendations of Tatyana Malakhova, the first result of losing 2-3 kg of weight can be obtained within a week.
7. The set of products and the number of meals allow you to use it for an unlimited time. At the same time, there is no threat of exhaustion of the body.
8. The number of contraindications and disadvantages of the diet is minimal.
9. The products that are used for cooking during the diet are not only healthy, but also budget-friendly. It is not necessary to buy expensive overseas ingredients for dishes. Preparation is the simplest and does not require much effort.
10. Malakhova assures that such a diet helps not only to lose weight, but also to reduce the volume of the stomach, which in the future will help you get enough of small, low-calorie portions of food.
11. Such nutrition regulates metabolism, and a sufficient supply of vitamins and minerals helps strengthen the immune system.

The disadvantage of the “Friendship” diet, compiled by Tatyana Malakhova, can only be the difficulty of surviving the first days of the diet and the difficulty of adapting to a new lifestyle, giving up habitual unhealthy foods.

Reviews

Irina:

“I started following Tatyana Malakhova’s diet immediately after the New Year holidays,” the woman says in her review. The body was tired of gluttony, I wanted to give it a rest. In three months, I lost not only what I ate during the holidays, but also a couple of kilograms on top. As a result, my weight was 73, and became 64 kg. I think this is an excellent result, especially since the diet is easy to follow.”

Valentina:

“I admit honestly, during the six months of the diet I had breakdowns (three days during the New Year holidays and a couple of days on my birthday). But this did not stop me from losing almost 15 kg. The weight came off gradually, so I didn’t have any skin problems, despite my advanced age. I advise everyone to lose weight on a diet from Tatyana Malakhova!” – the woman responds enthusiastically.

Elvira:

To lose weight I had to learn to eat more! I was surprised that I walk around feeling full all the time and yet the scale shows a plumb line every day. Does this happen? It turned out that it happens. And not only me, but also my husband was convinced of this, having lost, without straining, 8 extra kilos in 4 months. I lost 11 kg. in 3.5 months. At the same time, I was so afraid that my already small breasts would completely disappear. But as a result, I couldn’t put on my previous “slim” clothes, because... my new breasts simply did not fit into it, and my hips and waist were reduced by 12 cm.

Quitting the diet

Now let's talk a little about the results. On average, people lose up to 3 kg per week. If this is not enough, then continue the course. However, everything is individual, as can be judged by numerous reviews. Tatyana Malakhova’s weight loss method suits some, but not others. For some, the weight stays the same, and the person begins to experience discomfort, weakness, and digestive problems. This suggests that you should cancel the diet and choose something else. Otherwise, the system deserves attention and does not require a special exit. Only the caloric content of the diet should be increased gradually.

Recommendations

To lose weight according to Tatyana Malakhova’s diet, you should include a lot of liquid in your diet.

It is necessary to drink at least 2 liters of clean water per day

(or better at the rate of 30 ml for each kg of body weight). This amount includes plain water and nothing else. But you should not drink in one gulp. You also need to stop drinking 15 minutes before meals, do not drink during meals and 40 minutes after it, so as not to wash away the digestive enzymes and to allow the food to be well digested and absorbed. In the morning, immediately after waking up, it is recommended to drink a glass of clean drinking water, which should not be counted in your water allowance if you drink it in one gulp.

Products to Avoid

If you use them, all weight loss on the Friendship diet can go down the drain.

• Fresh bakery.
• Semi-finished products that can be frozen (especially if they are not prepared at home).
• Sausages, smoked meats, canned food, fast food.
• Potatoes, corn, polished rice.
• Various sauces, carbonated drinks or desserts that contain a lot of sugar and cream will not be beneficial.
• Do not abuse alcohol while dieting.

Malakhova recommends completely avoiding dishes and products that undergo deep heat treatment, refined products, and those that contain flavor enhancers.

conclusions

Tatyana Malakhova’s diet is a fairly simple and affordable way to lose excess weight. The technique is a patented invention, and at the same time includes all the principles of proper nutrition. It is worth noting that it works, and this is the main goal of any diet.

Materials used from the official website of Tatyana Malakhova “Be slim!” ®

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List of useful products

Eating foods rich in amino acids, minerals and vitamins can help prevent weakness and depression that often occur when dieting.

The list of permitted products includes:

• vegetables fruits;
• cheese, kefir, low-fat yoghurts;
• fish, squid, shrimp;
• lentils, peas, unprocessed rice;
• nuts, seeds in small quantities;
• seasoning in the form of black pepper, garlic, lemon juice;
• dark chocolate bar.