Margarita Koroleva, Lose weight forever. An easy way to slimness

The first stage is “rice”

For three days you are allowed to eat only boiled rice, drink unsweetened green tea and still water. Cereal supplies the body with complex carbohydrates, which give a feeling of fullness for a long time, and also removes excess liquid, salt, and acts as an adsorbent.

Preparation principle: rinse 180 g of rice and soak in water in the evening. In the morning, drain the liquid, pour the grains into boiling water in a ratio of 1:2, cook for 15 minutes. Cook and eat rice without salt, sugar or oil. Divide the porridge into 6 equal portions. Eat throughout the day. Repeat a similar procedure over the next 2 days. To cleanse the body of toxins and dull the feeling of hunger, drink 2-3 liters of filtered water a day.

It is not by chance that rice was chosen as the first product of the mono-diet. This cereal envelops the walls of the stomach, does not stimulate the secretion of digestive juice, and gives a feeling of fullness for a long time. In addition, it does not contain gluten, which causes allergic reactions.

Rice is a source of lecithin and B vitamins, which improve the condition of hair, dermis, nails, strengthen the nervous system, stimulate brain activity, and help convert nutritional components into energy.

The first stage helps to relieve the digestive system and prepare it for further weight loss. By the end of the third day, weight loss is 2-3 kg.

The second stage is “chicken”

The fourth, fifth and sixth days of the Koroleva diet are protein. The basis of the diet is boiled chicken meat, cleaned of fat and skin. The daily norm of the product is 1.2 kg. As in the first stage, you need to drink a lot of clean water and green tea without sugar.

Chicken supplies the body with protein, valuable amino acids, potassium, zinc, phosphorus, iron, vitamins A, polyunsaturated fatty acids. The latter, in turn, prevent the development of coronary disease, stroke, and heart attack. Unlike pork, lamb, beef, poultry meat is easily digestible and does not overload the gastrointestinal tract, which is especially valuable for obesity. The protein contained in chicken affects cell division, building bone tissue, building muscle mass, and increasing brain activity.

Boiled meat is divided into pieces of 200 g, which are eaten 5-6 times a day at intervals of 3 hours.

During the chicken mono-diet, cravings for sweets are noticeably reduced, the feeling of fullness is maintained for a long time, and fat deposits are intensively burned.

The principle of a protein diet is based on the fact that the digestion of protein foods is an energy-consuming process. To maintain vital functions, the body is forced to burn its own reserves in the form of fat. This speeds up weight loss.

Weight loss during this period is 3-4 kg.

Recipes

Grilled chicken breast

Ingredients:

200 g chicken breast;
half a lemon;
half a teaspoon of curry;
1 sprig of rosemary.

Preparation

Mix lemon juice with curry, rub chicken breast with rosemary and brush with the resulting mixture. Bake on the grill for 10-15 minutes.

Beetroot, goat cheese and pesto salad

Ingredients:

1 boiled beets;
5 tbsp. l. soft goat cheese;
9 tbsp. basilica;
2 tbsp. l. pine nuts;
1.5 tbsp. l. parmesan;
garlic - to taste;
4 tbsp. l. olive oil.

Preparation

Blend basil, Parmesan, garlic, pine nuts and olive oil into small pieces in a blender; randomly chop the beets; Chop the goat cheese into medium-sized pieces and add pesto sauce. Mix everything carefully.

The third stage is “vegetable”

The seventh, eighth, ninth day is the final stage of weight loss from nutritionist Koroleva. During this stage, the menu consists of only fresh or boiled vegetables, the daily norm of which is 800 g. They are evenly distributed into 5-6 servings.

The main property of vegetables that makes them attractive to those losing weight is their low calorie content. In addition, the “dwellers of the beds” contain a high amount of ballast substances - insoluble dietary fiber, which improve intestinal motility and normalize its evacuation function. Thanks to this, the body gets rid of toxins and waste. In addition, fiber accelerates metabolism by 20%, partially binds fats, preventing their complete absorption, reduces sugar and cholesterol levels, thereby improving heart function. Vegetables fortify the body, dull the feeling of hunger, and have a beneficial effect on the liver. In addition, they improve the processes of bile formation, strengthen the immune system, heal the intestinal microflora, and restore strength.

It is recommended to focus on carrots, lettuce, cucumbers, cabbage, celery, spinach, broccoli, tomatoes, zucchini, eggplant, peppers, and radishes. They are preferably consumed fresh. This way they will retain maximum nutrients in their composition. Potatoes are prohibited.

The daily weight is 0.5-1 kg.

Quitting the diet

After nine days of Margarita Koroleva’s diet, after cleansing the body and successfully losing weight, you should not stop halfway, you need to consolidate the results obtained. The exit must be planned. The calorie content of the daily diet should be increased gradually. You need to eat small meals, minimize the consumption of sugar and “empty” carbohydrates, drink more clean water, move a lot, get proper rest, and be outside more often. It is strictly forbidden to indulge in taboo foods (fast food, fatty foods, confectionery), otherwise this can lead not only to the return of extra pounds, but also to a sharp deterioration in well-being.

Remember, the nine-day diet sets the body up for proper nutrition and instills healthy eating habits.

Eating behavior

Margarita Koroleva claims that the main problem of most people lies in the harmful eating habits that have formed over many years:

Perceiving food as the main source of pleasure, elevating it to a cult.
Eating food regardless of desire (formed in early childhood, when parents almost force the child to eat).
Eating chronic fatigue, stress and prolonged depression with a variety of goodies in unlimited quantities (most often these are confectionery, snacks and fast food).
The desire to eat up the leftovers and the inability to restrain oneself at the sight of tasty morsels remaining after the feast. This leads to regular overeating and gaining extra pounds.

The nutritionist is firmly convinced that the insatiable desire to absorb food and constant overeating lead to an increase in the size of the stomach. Accordingly, even more will be required to satisfy the food.

In addition, the functioning of the parts of the hypothalamus responsible for hunger is disrupted. However, this is not a reason to despair. Even the hypothalamus can be “re-educated” with the correct approach to nutrition when losing weight.

Recommendations and rules

The result of losing weight directly depends on the amount of effort put in and the correct adherence to diet therapy.

Principles from Margarita Koroleva:

Eat often, little by little. Prepare dishes without adding spices, sugar, or salt. A single serving should not exceed 150-200 g. This is quite enough to saturate the body. The food should be chewed slowly, so there is no need for supplements.

There is no need to fast as this stresses the body. As a result, the risk of pouncing on food and overeating increases significantly.

To lose weight, you don't need to starve yourself, just eat right.

To increase the effectiveness of diet therapy throughout the entire period of weight loss and after it, combine a low-calorie diet with light physical activity, water treatments, and massage.

Helpful in helping the body burn fat. To do this, it is recommended to rub the problem areas intensively with a hard washcloth. Such procedures stimulate blood flow to the dermis, giving it youth and elasticity.

The last meal time is 19-00.
If you have a craving to eat something sweet, it is recommended to brush your teeth. Toothpaste neutralizes the desire. At the same time, you should never chew gum: it stimulates the production of gastric juice, which leads to increased appetite.

In order not to tempt yourself, it is recommended to remove prohibited foods from your home.

You can't get easier forever. After losing weight, you need to keep yourself in shape throughout your life, control your diet, instill and maintain healthy eating habits. If you don't do this, the weight will come back.
Stress cannot be eaten away. In the event of a tense situation, it is forbidden to console yourself with food, since this approach inevitably leads to weight gain. Instead, it is recommended to drink green or chamomile tea, take a shower, bath (you can add lavender essential oil), and take a walk in the fresh air.
Do not eat near the TV or computer. In this case, the body is distracted by the action taking place on the monitor, which is dangerous because you can eat more than the prescribed portion. It is recommended to observe the aesthetics of eating: eat in the kitchen from beautiful dishes using beautiful kitchen appliances. Getting maximum pleasure, those losing weight quickly experience a feeling of fullness.
Distinguish thirst from hunger. Most often, the body gives signals about the need to replenish the water-salt balance, which people mistakenly perceive as a desire to eat. If such a feeling occurs, it is recommended not to rush to the refrigerator; just drink a glass of clean still water. Moreover, the liquid should not be consumed in one gulp. You need to drink water in small sips. The daily norm is 2.5-3 liters.
You can't skip breakfast. Having gone hungry for part of the day increases the likelihood of provoking diseases of the digestive tract, slowing down the process of losing weight, and pouncing on food in the afternoon.
The duration of the diet cannot be increased to 13 days.

It is interesting that in terms of nutritional principles, Margarita Koroleva’s method for losing weight is reminiscent of the 6 petals diet, which, unlike the latter, consists not of six, but of three consecutive mono-diets.

The diet is contraindicated for colds, stomach and heart diseases. In this case, any weight loss program can become a “trigger” that undermines health.

Sample menu for the week

Dr. Koroleva's book contains many very useful practical recommendations. Among them is a sample menu for 7 days. All the dishes offered in it are very easy to prepare. Even an inexperienced housewife can cope with them. In addition, the time required is minimal.

If you like first courses, you can prepare vegetarian soups, borscht or cabbage soup. But do not forget that meat (chicken) broth should only be secondary. It is also important to control the portion size. For women and children - 250 grams, and for men - 300 grams.

It is advisable to download the book to save this sample diet for yourself and simplify constant access to it.

Monday Wednesday

Mon.	Breakfast	Natural fermented milk (kefir, yogurt) without additives or sweeteners (you can add any berries or pieces of fruit to taste).
	Have a snack	Fresh medium sized pineapple (quartered).
	Lunch	A portion of boiled chicken (fat and skin removed first) and steamed asparagus.
	Have an afternoon snack	Vegetable puree soup.
	Have supper	Boiled or stewed seafood with lettuce.
Tue	Breakfast	Low-fat cottage cheese (you can add berries or various greens to taste).
	Have a snack	Carrot salad (2 medium-sized carrots), seasoned with low-fat sour cream (1 teaspoon).
	Lunch	Lean boiled fish and vegetable salad.
	Have an afternoon snack	Apple.
	Have supper	Boiled cauliflower inflorescences and a hard-boiled egg.
Wed.	Breakfast	Steam omelet (1 whole egg plus 1 white) with herbs.
	Have a snack	Berries of your choice (200 g).
	Lunch	Low-fat fish baked in foil (do not add oil), with lettuce.
	Have an afternoon snack	A glass of any freshly squeezed juice (pre-dilute with drinking water).
	Have supper	Medium zucchini baked in the oven.

Thursday Friday

Thurs.	Breakfast	Boiled rice with any vegetables.
	Have a snack	Fresh sweet pepper.
	Lunch	Boiled lean meat with steamed vegetables (asparagus, cauliflower and broccoli).
	Have an afternoon snack	Fresh medium-sized pineapple (quartered).
	Have supper	Stewed mushrooms (it is better to take champignons) with lettuce.
Fri.	Breakfast	Oatmeal (it is advisable to add a spoonful of natural honey, pieces of apple or berry to it).
	Have a snack	A glass of any freshly squeezed juice.
	Lunch	Steamed lean fish and a salad of fresh herbs.
	Have an afternoon snack	Almonds (small handful).
	Have supper	Vegetable stew and hard-boiled egg.

Saturday Sunday

Sat.	Breakfast	Buckwheat with grated carrots and onions sautéed in water.
	Have a snack	A couple of fresh cucumbers.
	Lunch	Boiled chicken with lettuce.
	Have an afternoon snack	A handful of dried fruits.
	Have supper	Boiled lean fish with blanched cauliflower inflorescences.
Sun.	Breakfast	Zucchini cutlets with sauce (plain yogurt without additives plus herbs).
	Have a snack	A serving of fruit salad, seasoned with a spoon of natural honey.
	Lunch	A piece of baked lean meat with stewed vegetables.
	Have an afternoon snack	A glass of low-fat kefir.
	Have supper	A portion of potatoes, boiled in their jackets, with a salad of fresh tomatoes and cucumbers.

Advantages and disadvantages

The undoubted advantage of Margarita Koroleva’s diet is its effectiveness. After 9 days, average people lost 5 kg of excess weight, while overweight people lost up to 10 kg. In addition, the diet improves metabolism; at different stages it saturates the body with iodine, phosphorus, calcium, B vitamins, and amino acids.

In the first three days, rice, like a brush, cleanses the internal environment of toxins, waste, removes excess sodium salts, as well as liquid that causes swelling. Cereal porridge strengthens the heart muscle, normalizes blood pressure, and has a beneficial effect on the functioning of the nervous system.

During the second three-day period, meat supplies the body with building material in the form of protein, which helps nourish muscles, promotes the burning of excess fat, and stimulates weight loss. Chicken is a source of essential amino acids involved in the production of antibodies, enzymes, hemoglobin, and hormones that affect metabolic processes.

At the final stage, the weight loss menu is replete with vegetables. They are completely absorbed by the body, cleanse the digestive tract, strengthen the immune system, and prevent the occurrence of infectious diseases. A vegetable diet helps reduce the likelihood of developing cancer and lung and heart diseases.

Among the disadvantages of the diet from Margarita Koroleva are the imbalance of the diet, fluctuations in blood sugar levels during the “rice” stage, water-salt imbalance that occurs against the background of “chicken” days, and psychological discomfort.

Contraindications: heart disease, vascular disease, gastritis, stomach ulcer. The nine-day diet, in fact, is quite strict. It is not recommended for people with diseases of the genitourinary system, as well as against the background of acute respiratory viral infections.

Remember, you need to start any diet only when you feel normal. A simple cold or malaise can nullify the effectiveness of the technique. Therefore, before you start losing weight, you should wait until your body returns to normal.

If you need to repeat the Koroleva diet, you should wait 3 weeks. After 21 days, when the body gains new strength for the next “confrontation” with weight, you can begin a cycle of three-day mono-diets. Otherwise, it will not bring the desired result.

Diet by the Queen: for those who are already famous or not yet very famous

It is impossible not to say a few words about the author of the popular 9-day diet. Moscow nutritionist Margarita Koroleva is a woman of many talents. She graduated with honors from the medical faculty of the First Medical Institute. Sechenov, defended her PhD thesis, published about two dozen serious medical studies in professional journals. However, real fame came to her not in the scientific field, but rather in the media field: having started working in the field of aesthetic medicine, Margarita Koroleva quickly became one of the favorite experts in rating talk shows. She advises not only on weight loss issues, but also understands all modern methods to help you become more attractive: from electromyostimulation to psychotherapy.

Always smiling, fit and slender, Margarita Koroleva received the title of “star nutritionist”, helping such celebrities as Zhanna Friske, Andrei Malakhov, Philip Kirkorov, Anita Tsoi, Tatyana Tarasova and many other heroes and heroines of domestic gossip to lose weight.

Grateful patient-stars who wrote recommendations and reviews for Koroleva’s first book, “Let it be easy to be slim. Lose weight forever! (published in 2009), ensured the popularity of Koroleva’s diet, as if telling her fans: “It helped us - try it too!”

Koroleva’s book “The Easy Path to Slimness” turned out to be a truly popular publication: the circulation was reprinted several times, and, according to official data, today sales have reached 500 thousand copies.

The highlight of the book is that in it Margarita Koroleva, known for always working individually, published a universal diet “9 days”, which allows you to lose up to 10 kg within a specified period. The book also contains general recommendations - the nutritionist described her professional philosophy in detail and addressed inspiring advice on lifestyle changes to everyone who wants to lose excess weight.

Briefly, the message of the book can be formulated as follows: move more, smile, don’t go hungry, but don’t eat as much as you want. Such seemingly obvious things in the mouth of a successful specialist can work wonders: Russians fell in love with Koroleva’s diet.

“Fast week” from Margarita Koroleva

If minimal weight adjustment is necessary (up to 2-3 kg), the Moscow nutritionist recommends completing a four-day body cleansing program.

Basic rules of the “fasting week”:

eat at the same time (8-9 times a day), keeping equal intervals between meals;
consume only permitted foods (daily allowance): potatoes - 1 piece, cucumbers - 2 pieces, low-fat kefir - 1 l, chicken - 200 g, cottage cheese - 100 g;
drink more water (2.5 liters per day), move.

Despite the name, the actual restrictions are designed not for a week, but for four days. It is recommended to start “unloading” the body on Tuesday and finish on Friday. Throughout all four days, it is necessary to alternate between taking kefir and permitted “dishes”. Chicken and potatoes are boiled and consumed without salt, spices, or oil. The last meal should be kefir and should be no later than 20-00.

Sample menu (with an interval of 2 hours): kefir, potatoes, kefir, cucumbers, kefir, chicken, kefir, cottage cheese, kefir.

Remember, the “fasting week,” like the nine-day diet, is only part of Margarita Koroleva’s weight loss program. To obtain the most effective and long-lasting results, it is important to reconsider and harmonize your approach to nutrition. To cleanse the body, improve well-being and correct weight, it takes more time and effort. Therefore, the program of the star nutritionist, like all strict diets, is designed to stimulate the process of losing weight at the initial stage.

Nutritionist Margarita Koroleva

Margarita Koroleva is a famous nutritionist and author of a popular weight loss method called: Margarita Koroleva’s 9-day diet. With the help of this technique, such show business stars as Nikolai Baskov, Andrei Malakhov, Natasha Koroleva, Masha Malinovskaya, Anita Tsoi, Vladimir Solovyov got rid of excess weight and consolidated the results.

The nutritionist is a candidate of medical sciences, heads an aesthetic medicine clinic and has devoted more than twenty years to the practical study of proper weight loss. Today, thanks to it, thousands of people successfully get rid of extra pounds.