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.
They listen to Yulia’s advice - she is a true professional, works at the Nutrition Clinic of the Institute of Nutrition of the Russian Academy of Medical Sciences, is a candidate of medical sciences, and has published more than fifty scientific papers.
She has published several books on weight loss aimed at the general public, including the book “The Slimness Factor. The ideal diet."
So what does it offer?
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)
How do hormonal imbalances affect weight?
Disturbances in the hormonal system themselves do not affect fat deposits in any way. Fat is deposited only if
the calorie content of the daily diet exceeds the body's needs.
In other words, “hormonal” kilograms still appear due to overeating. The reason for overeating in this case is quite simple. Hormonal changes lead to an imperceptible but quite significant increase in appetite
.
A person may not notice this, but the consequences become obvious over time. Attention
!
Increased appetite is one of the frequent companions of iron deficiency anemia. If extra pounds, in your opinion, appear “out of nowhere,” start with a blood test and visit an endocrinologist
.
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 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.
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.
brief information
Yulia Chekhonina received her higher education at the medical faculty of the Ivanovo State Medical Academy, after which she studied at a clinical residency at the Clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, specializing in Therapy, as well as full-time graduate school in the specialty Internal Medicine. During her studies, the girl worked as a junior researcher in the department of gastroenterology and hepatology, after which she moved to the department of preventive and rehabilitative dietetics. In 2007, she defended her PhD thesis on the topic “Assessment of nutritional status and development of diet therapy for chronic pancreatitis with exocrine insufficiency.” For more than ten years, Yulia has been a researcher at the Department of Preventive and Rehabilitative Dietetics at the Clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences.
Chekhonina is a nutritionist who specializes in supporting patients suffering from diseases of the cardiovascular and digestive systems. She is currently working to develop new nutritional approaches to prevent and treat metabolic syndrome. She also interprets clinical data, trains young specialists, publishes feature articles and actively participates in Russian and international congresses dedicated to dietetics. As an expert, Yulia regularly appears on television.
