Chekhonina Yulia Gennadievna - general practitioner, nutritionist, candidate of medical sciences, researcher at the department of preventive and rehabilitation dietetics at the clinic of the Federal State Budgetary Institution "Research Institute of Nutrition" of the Russian Academy of Medical Sciences, assistant at the department of dietology and nutritionology at the Federal Institution of Education of Higher Professional Education Russian National Research Medical University named after N.I. Pirogov Ministry of Health and Social Development of Russia.
He is the author of 50 scientific papers, actively participates in the implementation of the national project “Health”, promoting the principles of healthy eating on central and international television and radio channels, and popular print media. Scientific consultant on clinical nutrition and one of the leading experts of the television project “Give Yourself Life”, created by order of the Ministry of Health and Social Development of Russia and “About the Most Important Thing” (carried out jointly with the Ministry of Health and Social Development of Russia).
Chekhonina Yulia Gennadievna is a famous nutritionist, author of medical works and popular science books on the organization of a balanced diet. He is an employee of leading Russian clinics involved in studying problems associated with improperly organized diet - Research Institute of Nutrition, Medical University named after. N.I. Pirogov. Dr. Chekhonina often acts as a consultant on popular television talk shows and radio programs, during which she talks about the basic principles of organizing a balanced diet and modern achievements in dietetics. In his book, which became a bestseller, “The Plate Method: Russian Version. Revolutionary weight loss program" Yulia Chekhonina talks about techniques for a balanced diet based on the special arrangement of food on the plate. The author provides recipes for the special “Gourmet” diet, and also offers special multi-colored stickers that allow you to properly organize your meals. The book, written on the basis of many years of practice as a nutritionist, allows you to realize your mistakes on the way to your ideal weight, correct them and achieve your cherished goal - a slim figure and excellent well-being.
Hello, friends. Who better to get advice on proper nutrition from than a professional nutritionist, right?
Today we will find out what Yulia Chekhonina’s diet is based on and why those who are losing weight can actually eat literally everything.
Yulia Chekhonina is well known to viewers of the TV show “Give Yourself Life,” a project for celebrities who want to change their approach to nutrition and physical activity in order to prolong life.
She also took part in the popular show about health and proper nutrition, “About the Most Important Thing,” as well as in other programs, such as this one, where she gave advice on organizing meals and recipes for preparing a healthy breakfast.
How to lose weight easily
One of the main rules from Yulia: being slim does not mean being hungry.
You can eat almost anything – even pasta and white bread. But at the same time, make sure that some foods are eaten only at certain times.
It is important that carbohydrates are given a place from morning to 12 o’clock.
Plate rule
Dividing a plate into parts (even mentally, but better yet in reality), placing separate products in each part, was invented a long time ago. Chekhonina brought her own rules to this method.
So, take a plate and divide it into four parts.
- One quarter is a protein dish
- One quarter – carbohydrate food (potatoes or porridge)
- Two quarters – fruits and vegetables
For breakfast, all four parts of the plate are filled.
The rest of the meals – a quarter is empty for carbohydrates.
Secrets of getting slim
In fact, there are no secrets or difficulties in losing weight using Chekhonina’s method. The main thing is to stick to the minimum rules and watch what foods you fill your plate with throughout the day.
In addition, to gain slimness and maintain your new weight, you need to:
- Maintain a balance between calorie intake and expenditure - spending more than you receive.
- Every day include in the menu:
protein – three protein dishes
vegetable soup
fruits – 3-5 pieces.
- Monitor the daily availability of vegetables and natural yoghurts (unsweetened, with a short shelf life).
- Reduce the amount of alcohol, fatty, salty, fried foods and sweets to a minimum.
- Add physical exercise to your daily schedule.
- In addition to meat, the menu for an ideal figure should also include fermented milk products - they supply the body with useful nutrients and help normalize the functioning of the stomach, says the nutritionist.
In general, Julia has a positive attitude towards animal protein, believing that meat (not fatty) is useful not only because of its amino acid composition, but also for weight loss in general, since it takes a lot of energy to digest.
In addition, Julia says that protein dishes are never put aside. Here I cannot agree with her - we should not forget about the dangers of animal products for our body, which I talked about in the article about.
Not only does this food increase the acidity level of the stomach, driving it from a healthy, alkaline environment into an acidic one, which leads to rapid wear and tear of the body and its premature aging.
So it is still “rich” in toxins, antibiotics and other ingredients that it got from industrial meat production. Be careful!
Sample menu for the day
To help you navigate your diet, the doctor offers his approximate version. Based on it, you can create your own menu for the day or week.
- Breakfast
Porridge (buckwheat, oatmeal, you can steam the same buckwheat the night before), omelet, vegetable salad, apple, tea.
- Lunch
Cottage cheese or natural yogurt, tea, fruit.
- Dinner
Vegetable soup, vegetable salad, chicken breast (boiled)
- Snack
Yogurt, or fruit or cottage cheese.
- Dinner
Boiled meat or steamed fish, vegetable salad.
Before bedtime (an hour before) – a glass of fermented milk (kefir)
Let's take a closer look at the most useful products for oncology.
When choosing dishes for your table, you should take into account individual characteristics: location of the tumor, stage of the disease and recommended treatment. Of course, you need to consult a doctor.
Healthy foods for stomach cancer patients.
Food should be liquid or jelly-like. Liquid puree is allowed. It is advisable to steam it.
- pureed soups in weak meat or fish broth;
- vegetable puree;
- chopped boiled meat;
- heavily boiled mashed porridge;
- steam omelettes or soft-boiled eggs;
- fruit puree
- fresh oil, vegetable and butter;
- from drinks: weak tea, jelly, mousse, still mineral alkaline water.
The most useful foods against breast cancer
Eliminate soy and phytoestrogens, forget about smoking and alcohol, minimize the consumption of sugar and red meat.
- give preference to plant foods. Your daily diet should include plenty of fruits, vegetables and grains;
- you need food containing Vitamin D. This includes fish oil, cod liver, eggs, and cheeses;
- Be sure to take calcium every day.
Healthy foods for colorectal cancer patients
Undoubtedly, alcohol is excluded from the diet. Milk, fats and spices are prohibited. Food should be warm, at room temperature.
- berries and fruits must be processed into jelly, puree or fresh juice;
- for cooking fish and meat, purchase a steamer and a blender;
- Try to drink fresh juice from red and black currants.
What foods are good for lung cancer?
- Pears and figs combine high amounts of glucose with low acidity.
Of course, for each specific case, an individual nutrition program must be drawn up together with the attending physician. But traditional medicine has compiled its own list to answer the question: what products are useful for cancer?
- Various cereals combined with fruits and milk are complete food. This dish will contain enough vitamins and energy necessary to restore the strength spent by the body in the fight against cancer.
- Nuts and seeds contain calcium, iron, zinc, and selenium.
- Vegetable and fruit juices. Do not strain before drinking. The pulp absorbs harmful substances well and helps remove them from the body.
- All varieties of cabbage form a special substance in the stomach that stops the growth of tumors.
- Pumpkin in any form: boiled, stewed, boiled with honey, porridge. Especially useful for anemia and after surgery.
- Red beets are considered one of the most useful vegetables against cancer, because they help avoid numerous complications.
- Juice from sprouted wheat grains and decoction of wheat bran. These drinks optimize metabolic processes and improve immunity.
- A decoction of oatmeal with honey is especially useful for weakened cancer patients.
- Separately, we can highlight such a direction as beekeeping. Honey, propolis, pollen, beebread and royal jelly - all help boost immunity, improve blood condition, improve appetite and relieve fatigue. Traditional medicine offers many recipes for the prevention and treatment of cancer using various decoctions, infusions, solutions, compresses and ointments from everything that bees create.
How to break the vicious circle
How to avoid overeating and eat properly for a busy person? After all, temptations await you literally at every step in the form of all sorts of tasty treats and poor diet. Quite simple too.
So, the nutritionist understands that many modern people are busy during the working day and they simply do not have time to eat normally during this time.
In the morning they run off to work, pouring coffee into themselves, at lunch they often eat sandwiches, and in the evening, having reached their favorite kitchen, they pounce on food. As a result, after a hearty dinner, in the morning they don’t want to eat at all and again make do with a cup of coffee.
Steps to slimness
Start with little - in the middle, says Yulia.
- Have a snack shortly before leaving work. Don't put it off because you don't want to kill your appetite. On the contrary, interrupt him!
- As a snack, eat a fruit, a vegetable, drink a glass of kefir, fermented baked milk, or eat any other fermented milk product.
- Start your dinner with a light soup in vegetable broth - it will significantly curb your brutal appetite. Afterwards, eat stewed meat or fish (steamed). And if it’s pasta or potatoes, replace the side dish with vegetables.
- At night (if you are still hungry) drink a glass of kefir.
Sweets for those with a sweet tooth
Giving up sweets can also be very difficult. And so Julia suggests deceiving her stomach.
- Replace any chocolate bar with cocoa. Just don't drink instant cocoa from a can, it contains a lot of sugar. Brew real cocoa - from cocoa powder. The calorie content of one such cup is no more than 100 kcal.
- Cocoa powder can also be added to porridge - this way you will add the taste of chocolate to your dishes.
- Sometimes you can treat yourself to chocolate yogurt.
- The best sweet snack is fruits and dried fruits.
Other sweets options can be found in.
Yulia Norkina's last broadcast was dedicated to hero doctors
Sorry for the cliche, but there is no other way to say it. The news of the death of Yulia Norkina fell on the editorial office of Komsomolskaya Pravda like a bolt from the blue. Just a week ago she wrote me lively text messages: “Andryush, strangers have approached me. Let's help! We need to publicize this story on the radio.” And Yulia’s last live broadcast took place on April 26. We then did a 12-hour marathon of gratitude to doctors. And Norkina spent 4 hours in the studio. “This is a sacred thing!” she repeated several times.
But on June 5 everything ended. Yulia’s husband, NTV star Andrei Norkin, who hosted the “In Simple Words” program with her on radio “KP,” wrote on social networks:
- Yulchonka is no more. Here, in this world in which she saved not only hedgehogs, but mostly people.
The editors of Komsomolskaya Pravda bring their condolences to Yulia’s loved ones. Photo: Vladimir VELENGURIN
A family friend, the hero of one of the issues of “In Simple Words,” historian Evgeny Spitsyn said:
— I talked to Yulia a few days ago. The Norkins had problems with their son's transition to high school. And she consulted with me. I told her what to do. Apparently, the nervous tension associated with one of the children, plus all these coronavirus matters (she herself was not sick, but was very worried about the environment), they caused emotional stress. I had a heart attack. And they didn’t have time to save Yulia.
Meanwhile, rumors began to appear online that the radio host had committed suicide due to a serious illness.
“Of course, a lot of things have already been written...” Andrei Norkin immediately responded. - Never mind! Yulia wouldn't like it. She loved you people very much! There just wasn’t enough strength for everyone...
What to remember:
Chekhonina’s diet is more similar to the rules for a healthier diet. The doctor strives to put your diet in order, make it balanced and harmonious.
To lose extra pounds, there is no need to limit yourself in your diet.
You can eat almost anything, but still be mindful of meal times.
Carbohydrates belong in the morning, until 12 o'clock.
You still have to give up some things - fried, fatty, sweet and alcohol are on the list of undesirables.
That's all for me. Until next time. And don't forget to share your opinion in the comments!
How to live a long, happy and well-fed life while remaining a beautiful and slim person? Unfortunately, lately many people have had to choose: either a well-fed life, or a slender body and an attractive appearance. Nutritionist Yulia CHEKHONINA in her book “The Rule of the Plate. The Russian version convinces its readers – mostly female readers – that it is not at all necessary to make a choice between hunger and obesity. It is quite possible to stay slim without starving yourself. But for this, of course, you need to know the very “plate rule”.
WE DO NOT HATE POTATOES AND PASTA
To the general public, Yulia Chekhonina, an employee of the Moscow Institute of Dietetics, is known as a nutritionist for the “Give Yourself Life” project on the “Russia 1” TV channel. At the same time, she is popularizing the topic of proper nutrition: she publishes articles in magazines and appears on various programs. Yulia was prompted to write the book by numerous questions from patients about where they could find reliable information about proper nutrition on the Internet. As often happens: if you want to do something right, do it yourself. Which is exactly what Julia did.
The most amazing thing about Yulia Chekhonina’s method is that it is almost devoid of any prohibitions. You can eat potatoes, pasta, and even, horror of horrors, white bread. Only all this should occupy a certain place in the diet.
And for carbohydrates, that place is at breakfast. All of the listed products are inherently carbohydrates, and along with them the seemingly healthy and dietary buckwheat and rice.
“My nutrition system practically does not include debilitating restrictions,” says Yulia. – A person can eat a nourishing, varied diet and remain slim. The essence of the method is to mentally divide the plate into four parts, each of which contains something specific: one
a quarter is occupied by a protein dish, another by a carbohydrate dish, such as porridge or potatoes, and two quarters should be occupied by vegetables and fruits. However, we must strictly follow the rule: breakfast is the only meal when all “quarters” of the plate are full. During other meals, the place for carbohydrates is already empty. True, during the day you can allow yourself a piece of bread for lunch and even dinner.
SAMPLE MENU FOR THE DAY
Here's what a daily menu from Yulia Chekhonina might look like schematically.
Breakfast: a quarter of the plate - a protein dish, for example, an omelet; second quarter – carbohydrate dish: buckwheat or millet porridge; the third quarter is sliced fresh cucumbers, the fourth quarter is an apple. We repeat: this is the only meal of the day when the carbohydrate quarter of the plate will be filled. In the first half of the day, metabolism is most active, so you will have time to use up the calories received.
Second meal, snack: cottage cheese and tea or yogurt and fruit.
Lunch: soup and protein dish with vegetable side dish.
Afternoon snack: cottage cheese and tea or yogurt and fruit.
Dinner: a protein dish with a vegetable side dish four hours before bedtime.
An hour before bedtime: kefir.
WHY DON'T FASHION DIETS WORK?
“They actually work,” says Chekhonina. – Only this work is visible in a short period of time. And if we look at the situation over a year, over 3 years, over 5, we will see that with diets you can bring yourself to catastrophic obesity. This happened to one of my patients, who at the age of 40 weighed 160 kilograms. And it all started quite innocently for her, with 5 extra kilos at the age of 20. She lost the first 5 with the help of a diet in 2 weeks, and a year later they came back and grabbed a couple more, making 7. She lost 7, choosing an even more strict diet, and after a little over a year she gained an extra 10.
And so she pushed her weight back and forth until obesity became her main problem.
What is her mistake? Many patients ask me about this. And the fact is that the diet that a person follows on a strict diet cannot be maintained for a long time. The prescribed weeks will pass, and our patient with his obesity returns to the diet that successfully led him to this obesity.
YULIA CHEKHONINA, DIETITIST
Yulia Gennadievna Chekhonina - Candidate of Medical Sciences, nutritionist, researcher at the Department of Preventive and Rehabilitative Dietetics of the Federal State Budgetary Institution Research Institute of Nutrition of the Russian Academy of Medical Sciences.
Yulia Chekhonina takes an active part in the implementation of the national project “Health”, promoting the principles of healthy eating on central and international television and radio channels, and in popular print media. In addition, Yulia works as a scientific consultant on therapeutic nutrition in the television projects “Give Yourself Life,” created by order of the Ministry of Health and Social Development of Russia and “About the Most Important Thing” (carried out jointly with the Ministry of Health and Social Development of Russia). Yulia Chekhonina's area of scientific interests is therapeutic nutrition and functional foods, diet therapy for various diseases of internal organs. Yulia Chekhonina has 42 published scientific works, including 5 articles in journals reviewed by the Higher Attestation Commission of the Russian Federation. Many of the theses developed by Yulia are included in the standards of modern nutrition therapy and introduced into practical healthcare.
Yulia Norkina now
Now Andrei Norkin and his wife Yulia continue to be a happy married couple with 4 children. The couple have been living together for more than 25 years. For a while, the woman forgot about her journalistic career and participated in her husband’s program only as an ordinary viewer. Recently, the journalist returned to her professional activities and again delights listeners with her participation on the radio.
Hand on heart, at first the woman was known only as “the wife of journalist and presenter Andrei Norkin.” Further successes in her career allowed her to “unstigmatize” this title. The older children have already grown up and become self-sufficient, so the mother has much more time for career growth, hobbies and raising the other two children and her granddaughter. Many people expect to hear her on the Komsomolskaya Pravda radio.
