Elena Kalen: diet and weight loss, menu for the week, methodology and program for the marathon

Elena Kalen has developed an intuitive diet for weight loss. The principle of the method is that those losing weight should not rely on a strict daily routine, but solely on the signals of their own body - satiety and hunger. The rest of the diet is based on following standard recommendations: drink at least 2 liters of water per day or green tea, replace fatty foods with lean ones, eat a lot of vegetables, do not overeat, etc.

The weight loss marathon takes place in three stages - rethinking the attitude towards food, reviewing eating habits, and introducing physical activity. As a result, not only weight changes, but also the attitude towards food as such.

Basic principles of a diet for weight loss from Elena Kalen

There are a number of basic principles of the weight loss diet from Elena Kalen:

Every day you need to drink 2 liters of clean water, in addition to which you can only take green tea;
alcoholic beverages, coffee and other liquids are completely prohibited;
vegetables should be added instead of various side dishes, and fatty meat products should be replaced with lean ones;
preference should be given to boiled, baked and steamed products rather than those that have been fried using oil;
It is strictly forbidden to overeat, and food intended for each of the meals must be packaged in small portions.

In addition, the technique helps by teaching:

set goals for yourself and achieve what you want;
consciously update your life schedule, including nutrition.

All these basic rules are aimed at ensuring that the participant is able to understand the signals of his body, relate differently to the world around him and life in general, and change the way he eats.

We recommend reading the article about Elena Malysheva’s diet. From it you will learn what you can and cannot eat to lose weight, the diet menu, and also how to lose belly fat at home. And here is more information about Skulkina’s diet.

Basic principles

The program is based on the following principles:

daily water consumption of 2 liters;
giving up alcohol and coffee;
replacing side dishes with vegetable dishes, fatty meat with a lean version;
excluding frying with oil, food can be boiled, baked and steamed;
fractional meals without overeating, each meal should correspond to the designated time, and the portion size should be small.

The essence of the marathon is to learn to recognize the signals of your body.

Marathon stages for weight loss from Elena Kalen

There are only three stages of the weight loss marathon from Elena Kalen, each of which involves achieving one of the goals:

The first, which is aimed at completely rethinking your relationship with food. Often, during times of stress, people try to treat themselves to something harmful, such as sweets, smoked foods or fatty foods. The counselor suggests realizing that food is not a reward or a way to improve your current mood. In this way, the possibility of relapse is prevented, because food is no longer considered praise or consolation.
Next, at the second stage, existing eating habits are reviewed. Often, eating unhealthy foods becomes an integral part of life: watching TV after work is much more enjoyable with a pack of chips or crackers, as well as eating goodies in front of the monitor screen. By giving up such bad habits, you can achieve your desired weight.
At the third stage, after a complete mental rethink, physical activity is introduced, which will help not only lose extra pounds, but also improve health . It doesn’t matter at all what the person losing weight does (it could be running, walking up the stairs, morning exercises or walking in the fresh air), the main thing is to perform the actions with pleasure and joy.

Features of the marathon

Elena Kalen’s technique includes three main stages:

1. Change of thinking and restructuring of psycho-emotional dependence.

2. Changing eating habits.

3. Connection to the method of power loads.

A prerequisite for successfully completing a marathon is the absence of stress and negative manifestations that can lead to failure. Interestingly, the marathon is suitable for everyone and does not impose restrictions on age, initial weight and worldview.

At the first stage, Elena Kalen teaches you to set a goal to strive for. In this case, it is weight loss to the target point.

When the first stage is over, solving emotional problems is replaced by changing eating habits. The author teaches you how to balance your diet without denying yourself food. In addition, Elena notes the importance of eight hours of sleep as the key to success.

At the final stage, the marathon calls for the introduction of new habits, namely sports. Moreover, sports activities include not only training in the gym, but also dancing, yoga, and Pilates.

Pros and cons of Elena Kalen's weight loss program

Benefits of the weight loss program from Elena Kalen:

the result achieved thanks to the intuitive technique can be preserved for a long time;
there is a complete restructuring of thinking and attitude towards yourself and your body;
by eliminating fatty and unhealthy foods, you can improve your health;
the diet does not require adherence to a strict diet - you can create your own nutrition;
There are no age restrictions or restrictions, since such weight loss will be useful at any period of life.

Disadvantages: during the marathon you will have to work on your habits, make efforts and introduce physical activity into your daily plan. Unfortunately, many people are simply too lazy to change anything in their lives, so their method is repulsive.

Pros of the program

The technique has many positive properties:

improvement of well-being;
variety of nutrition throughout the training;
no age restrictions;
the ability to normalize body weight;
maintaining the result for a long period;
developing love and respect for your body;
learning proper habits and body care.

Participation in the marathon has no restrictions on physical condition and the presence of chronic diseases. There is no need to follow strict dietary restrictions, and it is also not necessary to exercise during the marathon. The program actually has no downsides.

One of the conditions for the marathon is to drink at least 2 liters of water daily.

Diet menu for weight loss for a week from Elena Kalen

The peculiarity of this intuitive diet for weight loss from Elena Kalen is that there is no strictly defined diet, so you can choose your own menu for the week and day , but there are a number of recommended dishes and products for five different meals.

Eating	Recommended dishes
Breakfast	omelette or boiled egg; oatmeal or rice porridge; cottage cheese casserole, possibly with berries; fruit salad.
Lunch	green tea with a piece of cheese; a small portion of berries; apple, pear, peach, kiwi or grapefruit.
Dinner	broth with vegetables; buckwheat porridge with chicken; rice with herbs and steamed fish; chicken soup; vegetable stew with turkey; fish with broccoli and lettuce; zucchini puree with chicken; stewed cabbage and turkey cutlets.
Afternoon snack	cheese casserole; yogurt, kefir, fermented baked milk; apricot juice and a small portion of berries; cabbage or carrot salad.
Dinner	vegetable salad; cottage cheese with berries; vegetable omelette; stewed cabbage with a piece of fish; chicken breast and steamed broccoli; vegetable casserole.

Good Habits

Elena Kalen advises sticking to the right eating habits.

First of all, this is drinking water - 2 liters per day. At first it will be difficult to do this, especially if the person is not used to drinking such an amount of liquid during the day. To develop a habit, it is recommended to start with 1 liter and gradually increase to the required volume.
Replace your usual foods with low-calorie foods, which include vegetables and white fish.
Replace fried foods with steamed dishes.
Good habits also include eating in small portions.

How to maintain weight after

You can maintain the weight achieved through intuitive eating only if you continue to follow the rules that Elena Kalen suggests: even after finishing the marathon, you should listen to your body’s signals, do not overeat and give up alcohol, fatty and fried foods . This approach will help you fix the desired number on the scales or reduce it even further.

Before and after weight loss following the Elena Kalen marathon

How to get to the Elena Kalen weight loss marathon

You can get to Elena Kalen’s weight loss marathon using social networks and instant messengers: Odnoklassniki, VKontakte, Telegram and Viber will help with this. In each of them you need to find a group dedicated to the intuitive method “Beautiful Habits. Beautiful body." and write the word “Yes” to the creator herself after subscribing to the community.

Online training is available anywhere in the world, so it doesn’t matter where the participant is located, since the recommendations that need to be followed will be received regularly from a team of specialists. The marathon is a five-week three-module course, the first part of which lasts three weeks, and the remaining two are optional, you can subscribe to them if you wish.

Watch the video about Elena Kalen’s marathon:

Features of the methods

The name of the program is “Beautiful Habits. Beautiful body”, the marathon is divided into several stages; there are no strict restrictions on nutrition during the marathon. Elena Kalen is a psychologist, nutritional support and healthy lifestyle consultant.

She believes that for long-term and qualitative changes it is necessary to understand why we want a certain product, what consequences this choice will have on appearance, self-feeling and health.

The key difference between a marathon and other weight loss systems is working with beliefs, analyzing habits, identifying harmful ones and gradually replacing them with useful ones.

Nutritionists' opinions on Elena's method

Nutritionists have a positive attitude towards Elena Kalen’s weight loss method, because, in fact, the result is achieved by observing the tenets of a healthy lifestyle: harmful foods are excluded and physical activity is added . However, there are a number of tips that, according to experts, can help even more in getting rid of extra pounds:

Sleep is the foundation of healthy weight loss, so 8 hours of rest a day is absolutely essential;
It is better to replace sunflower seed oil with olive or lemon juice if you need to season a vegetable salad;
increasing the amount of water consumed is not just words, because this liquid can cleanse the body of waste and toxins, improve blood circulation and make the skin less prone to various rashes.

We recommend reading the article about Ionova’s diet. From it you will learn about the principles of the diet of Dr. Lydia Ionova, the food pyramid, the menu for the week and possible results. And here is more information about Khodchenkova’s diet.

Elena Kalen offers a method for losing excess weight, which consists of intuitive eating. Its advantage is that not only the body changes, but also the attitude of the person losing weight towards it, the diet and the amount of water and food consumed are adjusted. The results achieved can be maintained for a long time, and changes in the thinking process remain forever.

Useful video

Watch the video about the principles of Elena Kalen’s diet: