Ksenia Selezneva’s diet for weight loss: basic principles of nutrition, sample menu for every day of the week

Ksenia Selezneva nutritionist. Biography, personal life, married? Who is her husband?

Ksenia Selezneva is a nutritionist.
Biography, personal life, married? Who is her husband? Everyone is always interested when a young girl suddenly becomes one of the most talked about leading doctors. That is, it is not at all easy for a young girl to get a job in a good clinic, gain work experience, let alone television. It’s very interesting who is Ksenia’s patron. But for now it remains a mystery. However, so is her biography. Everywhere you can find information about Selezneva’s education, but not a word about her family and friends.

Based on the fact that Ksenia graduated from college in 2002 and university in 2008, the girl is about 30 years old.

And if you look at her work experience since 2011, it seems to me that this is not much for a doctor, and I would not be so quick to admire a rather young specialist.

Ksenia not only appears on television, but also works in a clinic in her specialty. And her initial appointment will cost as much as 6,000 rubles.

Ksenia Selezneva is not only a candidate of medical sciences, nutritionist, dietitian, experienced doctor, but also a gastroenterologist.

She completed medical school, internship, academic residency and graduate school.

She develops individual nutrition programs.

Acts as an expert on TV channels Yu, Pervy, TVC, NTV. Since last year, she has been hosting “Wedding Size” together with Anita Tsoi and Eduard Kanevsky. Writes articles for the Russian Medical Journal, Issues of Dietetics, Issues of Nutrition and many others.

In 2011 - 2012 she worked as a dietician at the Nutrition and Health clinic, in 2012 - 2015 she worked as a nutritionist-gastroenterologist at the Capital Medical Clinic, in 2011 - 2015 she worked as a graduate student and researcher at the clinic Research Institute of Nutrition”, has been working at the Atlas clinic since 2015.

You can find out Ksenia’s age, height and weight, as well as see her photos here.

You can read about Ksenia’s nutritional rules and diet here.

Ksenia Selezneva

Specialty: nutritionist, gastroenterologist

Degree: Candidate of Medical Sciences

Education:

She entered medical school back in 1999. From 2002 to 2008 she studied at the Medical University. Next comes internship and practice.

Since 2011, she has actively worked in various private clinics.

From 2015 to this day she has been working at the Atlas Clinic.

Activities: participates in congresses and conferences of doctors, writes in popular medical journals. Program Expert - Wedding Size.

Family: no information about relatives. You can only see her circle of acquaintances through her official Instagram page.

The girl has already helped dozens of people on the program become slim and healthy.

Ksenia Seleznyova is a charming girl who not only takes care of herself, but also helps others achieve and maintain excellent physical shape, since Ksenia is a nutritionist and gastroenterologist.

Ksenia has many years of training behind her, which have borne fruit.

Now Ksenia is highly regarded as a professional in her field and is even one of the presenters in the program “Wedding Size”. In addition, Ksenia can be seen in such television projects as

Ksenia has her own Instagram account.

Ksenia prefers to keep her personal life under seven locks; at least on the Internet you can’t find any information about her husband or children.

The famous nutritionist Ksenia Seleznyova does not advertise her personal life, as well as her biography (date of birth, place of birth, who her husband is, whether there are children, etc.) and carefully hides it from prying eyes. Basically, on social networks there is a lot of information about her education, work and scientific activities. But, we can assume that she is about thirty-five years old, although in appearance I would not give her more than twenty-five. The fact is that in nineteen ninety-nine, Ksenia submitted documents to the Moscow Medical School. She probably entered the school after finishing the eleventh grade, at the age of eighteen. It turns out that the year of her birth is one thousand nine hundred and eighty-one and most likely that the city of Moscow is her place of birth. Ksenia Seleznyova has been a candidate of medical sciences since two thousand and fifteen. In the same year, on the Domashny TV channel, together with Anita Tsoi, she began hosting the “Wedding Size” program. Her field of activity is dietology, gastroenterology and nutritionology. Currently working at the Moscow Atlas clinic on Kutuzovsky Prospekt.

Extreme transformation. About the Extreme Makeover program

Imagine that you have the best fitness trainer. He selects exercises for you, hides hamburgers, monitors your diet and workout routine, doesn’t let you give up, and most importantly, he’s there for you 24 hours a day!

Seems unreal? But the famous trainer Chris Powell has already helped dozens of people in this way! Chris takes on the most advanced cases, when obesity threatens life, and psychological trauma prevents coping. After all, it is known that most people become obese not simply because of the love of food - often there is a personal drama hidden behind this.

Reality will introduce you to the amazing stories of women and men who are obese, but are ready to do anything to get rid of this burden. As the program progresses, they not only lose extra pounds, but also change their outlook on life. Each episode shows the incredible transformation of a new hero: the story of his life, personal tragedy, as well as chronicles of the sacrificial path to a healthy, beautiful body and a long-awaited new life.

Each hero goes through 4 stages of 90 days.

First: hell for a newbie. Chris brings the participant to the California Institute for Health and Longevity for examination. After weighing and examination by specialists, Chris develops a personal weight loss program and equips a sports area in the participant’s home. From now on and for the next 3 months he will be there 24 hours a day, 7 days a week. Goal: lose up to 70 kilograms, reveal your personal drama and get used to a healthy lifestyle. As a reward, the participant will receive something that he has long dreamed of: a car, a bicycle or something else.

Second: help yourself. After the second weigh-in, the participant is left to his own devices. Now training and diet are on his conscience. But for insurance purposes, security cameras are installed in his house. Goal: lose up to 30 kilograms on your own and overcome psychological problems.

Third: everything for the sake of a new body. If the third weigh-in shows a good result, the participant has a chance to achieve 50% of their original weight by day 270 of the program. At the end of this stage, surgery to remove and tighten excess skin looms, and this is a strong incentive to move on.

Fourth: never give up. Over the last 3 months, those who are losing weight should get used to the fact that they cannot stop there. From now on, sport is your best friend, and you will have to count calories for the rest of your life. But is this the price for a long life without the threat of heart attack and diabetes? A year after the beginning of a new life, the participant undergoes a final weigh-in in the presence of close people.

Yes, everyone hates Chris in the beginning, but you can't stop him. Because in the end, this is much more than just fighting with yourself.

Diet principles of Ksenia Selezneva

The basis of Ksenia Selezneva’s diet is a gradual transition to healthy nutrition. Think of it not as a one-time event, but as a new approach to life. You need to do this when you are completely ready for it. There is no need to be afraid, there are no strict rules for Ksenia Selezneva’s nutritional method; on the contrary, on this diet you can afford a sweet or fried dish.

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

Diet. Ksenia Selezneva, like many other nutritionists, believes that fractional meals are the best option. It is better to eat often, but in small portions. The break between meals should not exceed three hours. Appetite will be moderate. A good food distribution schedule would be: breakfast, second breakfast, lunch, afternoon snack, dinner, snack. You can also eat before bed.
Heat treatment of products. On Ksenia Selezneva’s diet, you can eat fried food, but it is not advisable. It is better to cook something tasty and healthy using a double boiler. The resulting dishes will be less fatty and high in calories. But if you want to eat French fries, which are far from the healthiest food, then do not deny yourself the pleasure. The same applies to chocolate, cakes and other goodies that are harmful to your figure. It’s better for you to eat a small piece today than for a triple portion in a week.
Water mode. The nutritionist claims that without water there can be no talk of health and slimness. Thanks to water, all vital processes in the body occur. It removes toxins, breaks down fats and metabolic products. The daily requirement is different for each person; it can be easily calculated by multiplying 35 ml by 1 kg of weight. This volume includes pure still water, decoctions of rose hips, sea buckthorn, and unsweetened green tea. Juices and broths do not count. According to Ksenia Selezneva’s diet, you need to drink one glass of clean water after waking up. During the day, liquid should be taken half an hour before meals or an hour after meals.
Physical training. To have a beautiful figure, diet alone will not be enough. Ksenia Selezneva does not require you to do exhausting workouts in the gym. Hiking, cycling, yoga, aerobics, Pilates, active sports games - this is enough to keep yourself in shape. Choose any type of physical exercise that you like best, the main thing is not to lead a sedentary lifestyle.
Dream. For good health and a fit figure, you need to sleep at least 7 hours a day. This is confirmed not only by nutritionist Ksenia Selezneva, but by other experienced specialists. The optimal time for night rest is from 11 pm to 5 am. Interesting fact: one hour of sleep burns 1 kcal in men per kilogram of weight and 0.5 kcal in women . Lack of sleep, on the contrary, activates the production of a hormone that increases appetite during the day. Such data were provided by scientists from the Ottawa Institute and the University of Quebec Laval.
Psychological attitude when losing weight. Don't scare yourself into dieting ahead of time. The nutrition system developed by Ksenia Selezneva does not require any feats or sacrifice from you. You need to switch to it with positive thoughts about your renewed body. At the same time, do not set unrealistic goals for yourself. Start from your natural data, and not from the forms of fashion models.
Vitamins. It has been proven that even the most balanced diet does not meet one hundred percent of the body's need for multivitamins. Ksenia Selezneva and other nutritionists recommend choosing a vitamin and mineral complex based on the season and the individual needs of a person losing weight.

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I want to lose weight, where to start losing weight - this question is often asked on women’s forums and social networking groups dedicated to weight loss. And this is correct, because it is the wrong approach to losing weight, the lack of a clear program that leads to the fact that diets or exercises do not bring women the desired loss of extra pounds. So where to start losing weight? Dietician at the Research Institute of Nutrition, gastroenterologist, candidate of medical sciences Ksenia Selezneva. outlined some rules that should be followed by those who want to lose extra pounds.

Diet First of all, you need to eat often - every two to three hours. If you eat frequently, you do not have time to develop an uncontrollable appetite and slow down your metabolism.

This is important: breaks in meals for more than three hours are harmful. Firstly, a seriously inflated appetite will force you to eat two to three times more than your body needs. And secondly, long breaks slow down the metabolism, and no matter what you eat, the absorption of food will not go as it should. The body will try to put aside part of what it receives as a reserve, rather than spend it - after all, it hasn’t been fed for half a day, what if a war breaks out and there won’t be any food for the next few days?

There should be breakfast, lunch, dinner and small snacks between meals.

Snacks play a very important role. Their goal is to prevent you from eating more than your norm at your main meal. For second breakfast, I recommend eating fruits, berries or drinking a smoothie. And for an afternoon snack - fermented milk products, pumpkin seeds, nuts without salt. Skip the afternoon snack and eat more for dinner - checked!

Is your irregular schedule making it difficult to keep track of your diet?

Plan your meals ahead of time. Always keep “on duty” foods on hand: unsalted nuts, fresh berries, dried fruits, whole grain bread with soft cheese and herbs or lightly salted fish, natural yogurt, for example with the addition of pumpkin seeds and cereals.

We eat breakfast, lunch and dinner correctly

When losing weight, breakfast is a very important part of the daily menu. If you don’t have breakfast or don’t have breakfast correctly, you immediately give your body a “command” for the whole day.

What is the right breakfast? These are complex carbohydrates that will provide you with energy for a long time: porridge, cereals, muesli, a variety of cottage cheese dishes, an omelet or salad with a slice of whole grain bread.

Breakfast should be hearty and take place within one hour of waking up. You woke up, drank 1 or 2 glasses of water, prepared your digestive system for work, and about 30 minutes after drinking a glass of water you can have breakfast.

At lunch, it is better to eat fattier protein, which is found in meat, poultry, and fatty fish. You should supplement the protein with a salad of fresh vegetables, herbs, leafy vegetables (for example, arugula or spinach, which are very good for the liver), seasoned with vegetable oil. Flaxseed oil is especially suitable for this, containing a large amount of polyunsaturated fatty acids omega-3 and omega-6, which are responsible for the condition of the nervous system and skin health. You can use pumpkin oil, which is extremely beneficial for men (for the prostate gland).

Dinner should consist of food that is as easy to digest as possible: thermally processed vegetables (raw food is less digestible in the evening) and lean protein - seafood or fish.

Cooking wisely

The most useful thing is, of course, steaming. A double boiler and a multicooker are friends in a balanced diet and a healthy lifestyle.

But eating food only using a steamer is boring. So you can alternate. All types of cooking are allowed, except frying. There should not be a combination: hot surface, oil and food. That is, it is allowed: double boiler, boiling, baking, stewing and even grilling.

“Human nutrition should be varied and tasty. You cannot exclude carbohydrates and fats from your diet, as this will lead to health problems. The same potatoes and pasta are absolutely harmless if they are properly prepared and eaten in the first half of the day. I advise you to choose durum wheat pasta and not add any high-calorie sauces based on cream or fatty cheese to it. As for potatoes, baked ones won’t do any harm if you don’t abuse them.”

Just pay attention to how much salt and sugar is present in your diet. Less is better. Keep in mind that salt and sugar are found in almost all the foods we buy at the store. Try not to salt your food while cooking; you can add a little salt to the dish directly on the plate for lunch.

For dinner , eliminate salt as much as possible so as not to wake up with swelling and extra pounds gained from water (salt retains water in the body). Do not add sugar to tea and coffee. Even if this is your long-term habit, start weaning yourself off it by gradually reducing the amount of added sugar. Better use honey. And don't be fooled - brown sugar is still sugar, low-sodium, iodized or soy sauce is still salt.

Drinking regime

Fluid plays an important role in our body. 70% of our body weight consists of water. It is an essential participant in metabolism, is part of every cell and fills intercellular spaces. The effectiveness of any diet directly depends on the amount of fluid consumed. Why is it necessary to drink enough free fluid while losing weight? There is an opinion that if you want to lose weight, you should limit your consumption of not only food, but also liquid. This is wrong. If you want to lose weight, drink more fluids. It is important to monitor the amount of salt in your diet. Salt retains fluid in the body, so you need to limit its amount in the diet as much as possible, especially in the evening, do not eat overtly salty foods (cheese, lightly salted fish, pickled cucumbers, mushrooms, sauerkraut, etc.), do not add salt during cooking and do not add salt to the food.

Water is needed for metabolic processes in order to promptly remove everything unnecessary from the body - all metabolic products.

To begin with, let's immediately make a reservation that soups, kefir and juices are things that require digestion, so we do not include them in the total volume of free liquid that you need to drink per day. And everyone’s favorite coffee generally has a slight diuretic effect, removing fluid from the body, so for every 1 cup of coffee you drink, you need to add at least 1 glass of water to the required volume of free fluid.

By free liquid we mean water, green tea, herbal tea without added sugar or milk.

Everyone has their own norm - about 30–40 ml per kilogram of body weight. Everyone's favorite coffee has a weak diuretic effect (removes fluid from the body), so for every 1 cup of coffee you need to drink at least 1 glass more water.

Why should you drink water?

1. Water – an essential component of detox – removes metabolic products and toxins from the body. 2. Affects metabolism. 3. With a lack of fluid in the diet, especially when losing weight, the bile in the gallbladder thickens, which can lead to the formation of stones with subsequent removal of the gallbladder. 4. Prevents dehydration. 5. Helps maintain skin tone. 6. Promotes regular bowel movements. 7. Regulates body temperature through sweating.

It is best to drink water 30 minutes before meals or an hour after meals. Drinking liquid directly during or immediately after a meal slows down the absorption of food and dilutes the digestive juice.

Taking vitamins

No matter how you eat, it is impossible to provide yourself 100% with all the necessary vitamins and microelements. And even more so in such difficult periods for the body as spring or early spring, when we all suffer from vitamin deficiency, from hypovitaminosis. Therefore, it is better, of course, to consult a doctor and choose an individual course and dosage. But we need to take vitamins - we don’t have enough of them.

“Even if a person’s diet was 5,000 kcal, his body would still be deficient in certain elements. Therefore, you need to take vitamins not as a course, but on an almost constant basis, after consulting with a specialist.”

6 products for weight loss

Foods that are good to eat to lose weight, maintain your weight within the desired range, and not go hungry.

Hemp oil Contains antioxidants to combat aging, phospholipids, vitamins, polyunsaturated fatty acids, especially necessary in the process of losing weight.

Broccoli An irreplaceable source of magnesium, potassium, calcium, vitamins and microelements, fiber. Add to salads, puree soups and vegetable side dishes.

Fish and seafood An excellent complete protein that keeps you feeling full for a long time and prevents you from losing muscle mass when losing weight. As soon as there is not enough protein in the diet, a person begins to eat a lot of simple carbohydrates and gain weight.

Spelled is rich in dietary fiber, which promotes regular self-cleansing of the body. They remove bad cholesterol, speed up metabolism, and promote weight loss.

Avocado Contains monounsaturated fatty acids, which are responsible for skin elasticity during weight loss.

Cranberry The main source of anthocyanins, which have the property of preventing weight gain. Foreign scientists conducted an experiment: animals were prescribed a diet with a large amount of harmful fat, one group was added foods containing anthocyanins, the other was not. The group receiving anthocyanins gained 25% less body weight than those who did not receive anthocyanins.

Spring menu for the whole family

1. By spring, fruits and vegetables that were stored from the last harvest already contain a minimal amount of nutrients. However, adults, like children, do not need to exclude them from the menu. On the contrary, you need to try to diversify the selection of vegetables, herbs and fruits on the table as much as possible. After all, vegetables and fruits are also a source of fiber that our body needs, which perfectly helps digestion. Even if you always have whole grain or bran bread on your table, the amount of fiber they contain is not enough for normal metabolism - vegetables are a must. 2. It is good to use vegetables and fruits of different colors - they contain a different set of vitamins and nutrients. 3. You can prepare freshly squeezed vegetable and fruit juices. Please note that the more pulp in the juice, the healthier it is, which means a smoothie (vegetables, fruits, berries whipped in a blender and diluted with a small amount of water) is much better than juice that has been strained several times - although transparent, it is much less valuable. 4. It is recommended to drink fruit juices no more than twice a week; it is better to dilute them with water. The fact is that fruit juices have a very high concentration of sugar, and as soon as a person drinks it, his blood glucose level rises sharply. After some time, the glucose level also drops sharply - such changes can be harmful to health. It is better to make juices from vegetables or a mixture of vegetables and fruits - you can drink them every day. These can be any combinations you like: apple, orange, celery, carrots, beets (in small quantities), as well as any greens (the problem with greens is that not every juicer “takes” them). 5. If you like carrot juice, you need to take into account that vitamin A, which is what it is useful for, is fat-soluble, which means you need to drink this juice along with a small amount of fat - a spoonful of cream or sour cream. You shouldn't overuse pure carrot juice either. It is safer to mix carrots, for example, half and half with an apple. 6. Spring is a period of acute vitamin deficiency, so even if you try to eat as healthy as possible, you need to take multivitamin complexes at this time, when the body’s reserves are depleted. If your immune system is significantly weakened and you are just about to get sick, you can increase your daily intake of vitamin C - this powerful antioxidant literally energizes you. 7. The most useful “energy drink” is rosehip infusion. It is useful for both adults and children. The most suitable rosehip is mountain rosehip; it is better if it is not ground, but whole. Rosehip is brewed not with boiling water, but with water at about 80 C and left overnight (best in a thermos). Or you can put the fruits in a small amount of water for 15-20 minutes in a water bath, then add warm water and leave in a thermos for several hours.”

Recipe for making rosehip decoction

dried rose hips – 20 g
water – 200 ml

Preparation:

1. Rinse dried rose hips with cold water. 2. Grind in a coffee grinder. 3. Pour boiling water and boil for 10 minutes. 4. Leave for 4 hours in a cool place. 5. Then strain.

8. It is in the spring that many people begin to struggle with excess weight – the kilograms that have “accumulated” over the winter. But the main recommendation is to treat yourself, your health and your body with respect. Don’t overeat and then starve yourself, but constantly stay in shape and eat right. Then 2-3 extra kilos, even if they appear, will go away. There is no need to suddenly go on a strict diet; you can slightly adjust your diet. As already mentioned, you need to eat every two to three hours. The ideal menu option looks like this: breakfast, second breakfast, lunch, afternoon snack, dinner, snack before bed.

Below are recipes for simple and tasty dishes that should be included in the diet of people who decide to lose weight.

Breakfast Breakfast is one of the most important meals. At this time, it is better to eat all kinds of cereals, eggs, cheesecakes. Finish your breakfast with a sugar-free drink. See recipes for healthy breakfast dishes:

1. Steamed omelette

eggs – 2 pcs.
milk – 50 ml
butter – 7 g
salt - to taste

How to steam an omelette:

1. Break the eggs and pour into a bowl. 2. Add salt to taste and milk. 3. Mix thoroughly and then beat. 4. Pour the resulting mixture into a greased mold. 5. Cover with a lid and steam until done. You can use a double boiler or a slow cooker. 6. If desired, when serving, you can pour melted butter over the omelet.

2. Diet cheesecakes in the oven

cottage cheese (up to 5% fat) – 250 g
egg – 1 pc.
semolina – ½ cup
sugar - to taste
vegetable oil - a few drops for lubrication

How to cook diet cheesecakes in the oven:

1. Thoroughly mix the cottage cheese with the egg until smooth, gradually adding 1 tbsp. spoon of semolina. Stir constantly (add just enough to form balls). 2. If desired, add sugar to the mixture. 3. Grease your hands with oil to make it easier to roll cottage cheese balls. 4. Press each ball (about 1 tablespoon of curd-egg mixture) a little to give the cheesecakes a classic shape. 5. Place the cheesecakes on parchment and bake in the oven at 180 degrees for about 30 minutes.

3. Flaxseed porridge with dried fruits and nuts

Flaxseed porridge is an excellent dietary dish that is essential for a healthy diet for any person. You can buy flaxseed flour in almost any supermarket. Or you can make it yourself by simply grinding flax seeds in a coffee grinder.

milk – 1/2 cup
flaxseed flour – 2 tbsp. spoons
chopped dried fruits - 1 tbsp. spoon
pine or other nuts – 1 teaspoon
sugar – 1/2 teaspoon
salt – 1 pinch

How to cook flaxseed porridge with dried fruits and nuts:

1. Bring the milk to a boil and add the flaxseed meal, placing it on a plate. Mix well so that there are no lumps. 2. Leave for two minutes. 3. When the flaxseed flour swells, season the porridge with sugar, salt and nuts. 4. Mix everything. 4. Before serving, add dried fruits to the flaxseed porridge - dried apricots, raisins, apples or prunes to taste. 5. Serve flaxseed porridge immediately after cooking.

2nd breakfast During the second breakfast you can have a light snack. Fresh fruits and berries are suitable for this; those who don’t have problems with sugar can eat marmalade, chocolate, marshmallows, nuts (just without salt).

Lunch Lunch should consist of vegetable soup (optional), fish, meat or poultry dishes, steamed, grilled or in the oven, some vegetable salad and any sugar-free drink. See recipes for dietary dishes for lunch: 1. Light salad of vegetables and herbs

tomatoes – 50 g
fresh cucumbers – 30 g
sweet bell pepper – 30 g
green salad leaves – 30 g
parsley and dill – 10 g
vegetable oil (preferably pumpkin or flaxseed) – 10 ml

How to prepare a light salad of vegetables and herbs:

1. Cut the tomatoes into slices. 2. Cut the cucumbers into slices. 3. Cut the sweet bell pepper into cubes. 4. Finely chop the lettuce leaves and parsley and dill. 5. Mix everything, add salt and oil.

2. Vegetable soup for weight loss

potatoes – 50 g
zucchini – 50 g
tomatoes – 20 g
carrots – 15 g
onion – 10 ml
parsley root – 5 g
parsley – 5 g
vegetable oil – 5 ml

How to prepare vegetable soup for weight loss:

1. Prepare all vegetables: peel and wash. 2. Finely chop the carrots, parsley root, and onions and simmer in a small amount of water with the addition of vegetable oil. 3. Place finely chopped potatoes, zucchini, tomatoes into the vegetable broth and cook for 10 minutes. 4. Add stewed roots. 5. Add salt and cook until done. 6. When serving, sprinkle with herbs.

3. Boiled cod with herbs

cod – 1 piece (150–200 g)
parsley and dill - 10 g each
salt - to taste and desire

How to cook boiled cod with herbs:

1. Peel the cod, rinse and cut into portions. 2. Place the fish in a saucepan, add cold water and bring to a boil. 3. Remove the resulting foam. 4. Add salt to taste, parsley, dill and cook over low heat until tender.

snack For an afternoon snack, choose fermented milk products (a glass of kefir or yogurt up to 2% fat), pumpkin seeds, and nuts without salt.

Dinner Have dinner three hours before bedtime. For dishes, give preference to steamed or boiled vegetables (you can sprinkle them with lemon juice), and fish, poultry or meat should be steamed, grilled or baked in the oven. And finish off your dinner with a sugar-free drink. All meat, poultry and fish dishes should not be fried in oil! See recipes for dietary dishes for dinner: 1. Green salad with squid

squid – 0.5 kg
green onions – 200 g
low fat sour cream – 2–3 tbsp. spoons
parsley and dill - 1 tbsp. spoon
black peppercorns – 5–6 pcs.
bay leaf – 2–4 pcs.
cloves – 2 pcs.
salt – 1 pinch

How to prepare a green salad with squid: 1. Boil the squid for 5-7 minutes, after adding spices (black peppercorns, bay leaf and cloves) to lightly salted boiling water. 2. Prepare the green onions: peel, rinse and cut into small pieces 2–3 cm long. 3. Cut the cooled squid into thin slices or rings and mix with the green onions. 4. Add low-fat sour cream to your own taste. 5. Place in a salad bowl and sprinkle with parsley and dill.

2. Rabbit in a pot

rabbit meat – 100 g
bell pepper – 200 g
garlic – 1 clove
bay leaf – 1 pc.
cumin - to taste
tomatoes – 1 pc.
celery – 2–3 stalks
champignons – 100 g
red hot chili pepper - to taste and optional (for spicy lovers)

How to cook rabbit in a pot:

1. Cut the rabbit fillet into pieces. 2. Cut bell peppers into strips, tomatoes into slices, celery, champignons, garlic, chili peppers (optional). 3. Mix everything and put it in a pot, adding cumin and bay leaf. 4. Pour in some water. And simmer until done over low heat.

3. Boiled beef

lean beef – 90 g
carrots – 5 g
onion – 5 g
parsley root – 3 g
greens (dill, parsley or green onions) – 5–10 g

How to cook boiled beef:

1. Cut the prepared lean meat into pieces. 2. Place in cold water and cook, covering with a lid. 3. When the meat boils, skim off any foam that has formed. 4. Add salt and continue to cook over low heat until tender, adding peeled carrots, parsley root and onions. 5. Place the boiled beef on a plate and sprinkle with herbs.

Before bed This is the last snack. If you feel hungry, you can drink a glass of kefir (1%), rosehip decoction or herbal tea.

Advice to all women: get enough sleep! Healthy sleep is an important factor influencing metabolic processes. When a person sleeps little, metabolic processes slow down, he quickly gains weight, even if he does not change his usual diet.

Do you want to get a good night's sleep before an important meeting?

Then do not eat meat in the evening: it consists of a large amount of indigestible fiber. On their assimilation, the body will spend the energy that it should normally spend on full recovery, processing the information received during the day and preparing for the new day. Better have dinner with grilled or steamed fish and vegetables.

Today, many people underestimate nutrition as an important component of their health. But this is one of the key factors in the normal functioning of the body.

Food can be both medicine and poison for us, leading to a host of diseases. Moreover, we are talking not only about the well-known food “garbage”: fast food, sausage and sweet soda. Even healthy (at first glance) vegetables, fruits, meat and cereals, eaten in quantities unnecessary for the body, will cause fermentation and decay processes and poison it from the inside.

Have you ever thought that chronic fatigue, decreased performance, insomnia, high blood pressure, infertility, and problems with potency can be caused by poor nutrition? Hardly. Most of us are accustomed to attributing these problems to life in a metropolis, intense work and stress.

Meanwhile, you just have to change your eating habits, and many health problems will be solved without drugs! Based on materials from www.domashniy.ru, finparty.ru

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Authorized Products

The big advantage of the diet from Ksenia Selezneva is the wide selection of food products. When creating a menu for weight loss, include in the list:

porridge;
vegetables fruits;
lean meats: chicken, beef, rabbit;
fish, seafood;
fermented milk products: cottage cheese, kefir, yogurt;
pasta made from durum wheat.

The nutritionist advises paying special attention to the following products when losing weight:

hemp oil is a valuable source of vitamins and minerals;
avocado – promotes skin tightening during weight loss;
broccoli – saturates the body with fiber and vitamins;
spelled (wheat variety) – cleanses the intestines of toxins, has a balanced composition;
cranberry – maintains normal weight.

Prohibited Products

Ksenia Selezneva advises reducing the consumption of the following foods during weight loss that have a negative effect on weight:

Sugar. These are pure carbohydrates that a person losing weight does not need. It can be replaced with honey, stevia. Prepare compote and other drinks without adding sugar.
Salt retains water in the body. As a result, the breakdown of fats and the removal of toxins will be inhibited. Try to exclude salty cheeses, pickles, and smoked products from the menu.
Animal fat. This product “likes” to be deposited on the sides and other problem areas, in contrast to the more “gentle” vegetable fat.
High calorie sauces. These are mayonnaise, tartar, cheese and cream sauces.
Snacks and fast food. It’s not for nothing that these products are called food “garbage.” Their consumption not only harms the figure, but also causes great damage to health.

Advantages of Selezneva’s technique

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

The Selezneva diet has no contraindications.
This weight loss system is safe for the body, as it does not harm internal organs and systems.
There is no risk of returning extra pounds after leaving Selezneva’s diet.
The diet of a person losing weight is varied and tasty.
A person does not feel hungry or depressed due to food restrictions on a diet. It is easy to tolerate for a long time.
All products from the menu are available, there is nothing exotic or complicated. The recipes are also quite simple. Even the laziest can master them.
As a result of using the Selezneva diet, metabolism is improved, waste and toxins are eliminated. Therefore, the process of losing weight is much easier and more effective.
Selezneva’s diet helps improve the functioning of certain organs and get rid of chronic diseases.

We recommend reading the article about Akhtarova’s diet. From it you will learn about the features of losing weight according to Svetlana Akhtarova’s diet, the menu and the opinion of specialists. And here is more information about Solovyov’s diet.

Menu from Ksenia Selezneva

To make it easier for you to navigate the variety of dishes during the diet, below is a menu from Ksenia Selezneva for three days:

The first day of Ksenia Selezneva’s diet:

Breakfast: oatmeal with dried fruits, green tea, toast with jam.
Second breakfast: a handful of nuts, fruit juice;
Lunch: vegetable soup, rabbit stewed with vegetables, baked apples with cinnamon and honey, sea buckthorn decoction.
Afternoon snack: banana or apple, a handful of cranberries.
Dinner: two-egg omelette with tomatoes, vegetable juice.
Snack: a glass of kefir.

The second day of Ksenia Selezneva’s diet:

Breakfast: cottage cheese casserole with pumpkin, weak coffee.
Second breakfast: a handful of dates, juice.
Lunch: chicken puree soup, pasta with vegetables, rosehip broth, a piece of dark chocolate.
Afternoon snack: green tea, cheese sandwich.
Dinner: squid and onion salad, rice porridge, vegetable juice.
Snack: a glass of unsweetened yogurt.

The third day of Ksenia Selezneva’s diet:

Breakfast: omelet with milk, toast with cottage cheese and herbs, green tea.
Second breakfast: fruit and berry smoothie.
Lunch: spelled soup with beef broth, fish meatballs, vegetable salad with avocado and hemp oil, ginger infusion with lemon.
Afternoon snack: flaxseed porridge with raisins and dried apricots.
Dinner: potato, broccoli and chicken stew, fruit juice.
Snack: a glass of sourdough.

Menu design principles

Breakfast should be the basis for the whole day, so in the morning you should definitely eat porridge, boiled eggs, and you can make cheesecakes. They also drink tea or coffee without sugar at breakfast.

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

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

To wait until lunch and not suffer from hunger, you can drink a fermented milk drink or eat a portion of cottage cheese. Nuts are an excellent snack.

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

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

Reviews

I would like to express my gratitude to Ksenia Selezneva. This nutritionist brought me back to an active life. I lost 15 kg in six months, began to feel good, had more energy and a desire to move. My digestion and sleep improved, and the constant ailments during women’s days, which I had previously endured on painkillers, went away.

I ate fast food because I didn’t want to cook. Loved drinking beer and salty snacks with friends. I didn’t play sports, I lived without movement. Problems with weight began. I realized that I couldn’t live like this anymore. I went on the diet of Ksenia Selezneva. I lost 8 kg and joined the gym.

Two years ago I gave birth to my second child and gained a lot of weight. It is clear that my husband did not like my new appearance, and he found for me a diet from Ksenia Selezneva that was convenient for all of us. We eat according to her system with the whole family, with the exception of our youngest daughter, and we feel great. I lost 18 kg in a year, my husband lost 6 kg. I recommend.

Recommendations from nutritionists for the duration of compliance

Experts advise following several recommendations to make the diet more effective:

Food is consumed every three hours to ensure proper metabolism.
The menu is made as varied as possible so that the diet does not get boring.
In parallel with the diet, you can exercise. This will enhance its effectiveness.
Your diet should contain a lot of protein to keep your muscles toned and your body toned. We are talking about eating meat and dairy products.

We must not forget that food is consumed at the same time. This contributes to its better absorption and proper functioning of digestion.

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

Too hot food, like cold food, is harmful to the body. It is recommended to consume it warm. The temperature of the dishes is from 15 to 65 degrees.