“Rules of well-fed slimness”: chapters from the new book by Margarita Koroleva

Thanks to Margarita Koroleva’s diet, you can lose 6-7 kg in 9 days . It differs from other diets by changing the three most simple and popular mono-diets. The diet was developed by Moscow nutritionist Margarita Koroleva, who managed to help not only mere mortals, but also such stars as Nikolai Baskov, Nadezhda Babkina and other equally famous people.

• Benefits of the diet
• Menu for 9 days
• Reviews and results
• Nutritionist's recommendations
• Fasting week
• Other developments of Margarita Koroleva
• Project Royal Diet
• Diet options for those over 50
• Principles of nutrition
• Eating habits test
• Opinion of Margarita Koroleva
• Quitting the diet

During a three-day diet, the body has time to cleanse itself, remove all excess from the body, and start the fat burning process. After nine days the following changes occur:

• appetite decreases;
• the size of the stomach decreases;
• eating habits are adjusted;
• metabolism is activated;
• transition to proper nutrition is painless.

Benefits of the Queen's diet

As mentioned above, the entire diet consists of three mono-diets, smoothly flowing into one another.

Here are the main advantages of this approach:

• It is much easier to maintain such a diet than one mono-diet lasting the same amount of time;
• products have been selected that help not only cleanse the intestines, but also participate in the replacement of fatty tissue with muscle tissue;
• the body does not have time to adapt and slow down the metabolism;
• smooth preparation for the transition to a healthier diet.

Some diets are also based on the principle of changing the diet and a combination of several types of mono-diets . For example, this:

1. The 6 petals diet, in which 6 different mono-diets are selected, each of which lasts one day. (see Six Petals Diet)
2. BEACH - protein-carbohydrate alternation, where protein days are replaced by carbohydrate days. (see BUTCH diet)
3. Dukan diet (see Dukan diet), in which monotonous meals are divided into phases, etc.

Menu for 9 days diet

In order not to keep you waiting, let's take a look at Margarita Koroleva's diet menu for 9 days, find out whether it is suitable for each of us and why it is so good.

1

The first three days are rice days. Use only white or golden long-grain rice or basmati rice, which does not become mushy when cooked.

Recipe for cooking rice for diet:

• In the evening you need to soak 250g of washed rice in cold water. In the morning, rinse again, drain the water, add boiling water in a ratio of 1:2 and cook until tender or slightly crispy. You can boil the rice for 7 minutes, then turn off the heat, cover the pan with a lid and leave to simmer for another 7 minutes.
• The finished rice is divided into 6 meals and eaten at equal intervals, chewing each grain thoroughly. It is better to finish your evening meal before 6-7 o'clock.
• Additionally, you need to drink about two and a half liters of purified water without gas, tea without additives, sweetening it with honey if necessary. In total, you can eat up to 3 teaspoons of natural honey per day.
• To prevent constipation, you can drink decoctions of laxative herbs . These are buckthorn grass, hay leaves, rhubarb root, rowan fruits, aloe juice and many other herbs that are useful for digestion and have a mild laxative effect. (Read here about ways to prepare decoctions for weight loss and relaxation)

2
The second three days are chicken days. You will need a chicken or young chicken weighing up to 1kg 200g. It is prepared boiled or steamed.

Chicken recipe:

• First, you need to carefully remove all the skin and remove visible pieces of fat so that the chicken does not become saturated with it during cooking. Cook until the meat easily falls off the bones.
• Then the bones are removed, the whole chicken is either divided into portions, or the meat is chopped and mixed together. This is done so that the tougher white meat combines with the tender red meat. This will make it easier for you to chew it.
• Divide everything again into six equal portions and eat every 2-3 hours, having dinner no later than 6-7 pm. Drink the same as in the previous three days, but without honey.

3
The third three days are vegetable. Perhaps these three days will be the most enjoyable, as they allow you to eat any vegetables . There is no need to salt vegetables; they can be seasoned with any mild seasonings: coriander, rosemary, curry, turmeric, nutmeg, sweet red pepper, herbs, etc. Divide the vegetables into six meals and eat with pleasure.

You will need:

• half a kilo of boiled, stewed or steamed vegetables without adding oil;
• 500 g of fresh raw vegetables.

The nine-day diet menu can be supplemented with clean water, tea without sugar, herbal decoctions, and rose hips.

Tip: You can sweeten your water and tea with a small amount of honey and add lemon juice to make you want to drink as much liquid as possible.

Here you can for free to Margarita Koroleva’s audiobook “The Easy Way to Slimness,” released in 2009, to learn more about the author herself and about her technique, which helped such Russian stars as Andrei Malakhov, Philip Kirkorov, Anita Tsoi, etc. lose weight:

https://audioknigi.club/koroleva-margarita-legkiy-put-k-stroynosti

And here is Margarita Koroleva’s second book, “Lose Weight Forever!”

https://audioknigi.club/koroleva-margarita-pohudet-navsegda

Margarita Koroleva - An easy path to slimness

1 …

Margarita Koroleva

The easy way to slimness

I have known Margarita Koroleva for many years. I won’t lie - before we met, I was skeptical about all the enthusiasm about Dr. Koroleva. But the first meeting surprised and delighted me. “I won’t tell you anything you don’t know,” Margarita Vasilievna told me, “just try everything we do for yourself.” And I tried it. And in the first two weeks I already lost 4 kilograms! Moreover, in order to lose weight, you MUST EAT – 5-6 TIMES A DAY! This was probably the most difficult thing: eating to lose weight. After all, we are all accustomed to the idea that you can lose weight only by torturing yourself with hunger. But it turns out the opposite is true.

However, this is not the only secret of the Queen. Today she heads the most modern physiotherapy clinic for weight loss not only in Russia, but I think in the world. As a person who has visited the best SPA resorts, I can say that there is nothing like this anywhere. And, of course, nowhere do they achieve such brilliant results as the wonderful Rita Koroleva. I call her by name because we have been friends for a long time.

Of course, Russian pop stars love her very much. Among her patients who have lost weight well and kept in shape for many years are Nadezhda Babkina, Natasha Koroleva, Philip Kirkorov, Nikolai Baskov and many others.

But if you only knew how many unknown people, also her patients, achieved brilliant results, lost weight and radically changed their lives! Over the course of three years, in our program, under the supervision of Dr. Koroleva, the most ordinary people lost weight. And their victories over themselves are even more impressive! Nikolai Nemtsov, a 30-year-old guy weighing 150 kilograms, lost 60 kilograms in six months! And today, from a flabby, aging man, he turned into a young, slender, handsome man! Alexander Beznosov weighed more than 200 kilograms!!! We don’t even know how much exactly, because the truck scales showed an error - they did not weigh a load of more than 200 kilograms! Today the weight of this 60-year-old man is 93 kilograms! He lost more than 100 kilograms in one year! I put exclamation marks everywhere because I sincerely admire the results of the work of the amazing doctor Margarita Koroleva. Recently, Alexander Beznosov came to visit us in Moscow again and told us that then, before starting work with Margarita Vasilievna, he had already written a will, because he was simply dying, eaten alive by his extra pounds. Today he is an elegant man in a luxurious suit. Slim, fit and happy. I don’t even mention the results that women achieve, since losing 5-10 kilograms with Margarita Vasilyevna is simple and easy! She is a results person! And always brilliant!

And I cannot help but mention one more quality of Dr. Koroleva. She never scolds those who have violated something. After all, we all – fighters against excess weight – sometimes break down and suffer ourselves. Rita knows how to praise and support even in such a situation!

I'm really glad she finally wrote a book. Dear readers! Read it! And most importantly - come to Dr. Koroleva! And even if you are desperate and it seems that nothing can be done about this damn weight, know that there is a person on Earth who can help you. This is Margarita Koroleva. I wrote these lines and acutely felt that in recent months I myself had gained weight, and greatly! I've never recovered like I've ever recovered before! I am yours again, Margarita Vasilievna! Save! After all, you can do everything.

Elena Malysheva,

doc. honey. sciences, professor,

presenter of the "Health" program

on Channel One

FROM THE AUTHOR

I, like many residents of the middle zone, am predisposed to excess body weight, and my mother weighed almost 90 kg. For me, until a certain moment, this feature did not manifest itself in any way, although I did not deny myself anything - I ate a lot of sweet and salty foods, I loved flour. I didn’t gain weight, probably because I moved a lot and was seriously involved in sports (candidate for master of sports in athletics).

While studying at the institute, I gave birth to a daughter, but did not take academic leave. There was little breast milk, and the kilograms gained during pregnancy quickly disappeared. After graduating from institute and clinical residency, I became pregnant for the second time. This is where the opportunity arose to take maternity leave (as all “white” people did) in order to prepare for the birth of a healthy child. During this period, I easily gained 25 kg of excess weight. Life became calm - all the exams were behind me, a good job, the opportunity to do science... The pregnancy proceeded well, I tried to eat “for two”, and also began to practice cooking as an art. I thought that when I gave birth, I would quickly lose weight; I had never been fat before. But it was not there.

After giving birth, there was little milk again, and I had to eat a lot. And my beloved husband, in order to increase the calorie content of my milk, began to bring delicious buns and sour cream. As a result, by the age of four months (oh, horror!!!) my weight reached its maximum - 85 kg, and, strangely enough, there was no more milk!

Before this period, my appearance did not bother me much: happy and loved in marriage, I was completely immersed in caring for children - walks, diapers, porridge, and books at night. Only for some reason it became more difficult to walk up to the third floor, shortness of breath appeared, and the former flexibility in the body disappeared somewhere.

One day, when the children were sleeping, I, analyzing what had happened to me, realized that I could not sit at home for a whole year and a half or even three, and I thought that I would soon have to start going to work so as not to lose my professional skills.

I glanced at myself in the mirror, in which my entire round silhouette did not fit. Then, having undressed, I began to study myself in parts - tears literally poured from my eyes. This “inspection” was suddenly witnessed by the husband, who came home from work. My beloved rushed to calm me down and asked what upset me so much?

– My ugly fat forms!!! – I said with tears.

“Stupid, I love all this so much,” my husband said, “and now you are the mother of two wonderful children.” So forms are like a burden for a woman.

– How can I continue to live with this, because I don’t like myself like this! Something needs to be done about this! – I continued, sobbing.

My husband gently reassured me and said that all women gain weight after childbirth.

- Yes, in fact, your heredity is a little burdened in this sense - your mother is fat, so I knew what you would become, and I was ready for it.

- Pervert! – I cried. – That’s it, I’m starting to lose weight!!!

“But nothing will help you, you will never become the same as you were, and I still won’t let you torture yourself and starve.” In this situation, genetics will be stronger!

“Nothing will help you!” – was spinning in my head. But why won't anything help me? Before this, I succeeded in everything I planned. I almost always achieved my goals.

“You will never be the same as you were” sounds like a sentence. And what does genetics have to do with it?

Why should genetics be stronger? After all, she has already fulfilled her function in relation to me: height, constitution, hair color, eye shape. I am incredibly grateful to her and my parents for all this.

What did genetics have to do with my desire to fatten myself?! Yes, exactly as desired. After all, I happily ate buns, cakes, sausage, pasta with sauce, fatty and salted fish, caviar, sour cream... No one forced me to finish eating semolina porridge, potato and fruit puree for the children, no one persuaded me to eat late in the evening or even at night while reading literature. And I diligently fertilized myself with delicious high-calorie food, poured compotes and sweet fruit drinks, without even thinking that at some stage the food could become poison. I listened to my body and followed only its instincts. And he deceived me. I realized that food can be very dangerous to health. Not in the food poisoning sense. And in the sense of slow and gradual destruction of the body. One of the first obvious symptoms of this destruction for me was being overweight. What is this – genetics? I'm sure genetics have nothing to do with it! And I will prove it. My weight gain is my peculiarity, and it appeared only because I wanted it so (“A big cow has thicker milk”).

“Nothing will help you” - like the sound of bells, like an alarm bell, like a guide to action. No, this cannot be, it simply cannot be. The main thing is the goal, the main thing is the desire! How will I return to work, surrounded by colleagues with such shapes? No one should ever see my shame.

Along with the fact that I am a beloved wife and mother of two wonderful children, I am, first of all, a woman, and again and again I will have the desire and need to be beautiful and slim, the need to receive compliments, as before, and not only from my husband. I finally want to be confident and dress the way I want. What about health? Why didn't I think about him? Who gave me the right to be so irresponsible to myself and my loved ones? But there is so much to do in life! There are a lot of plans. My beloved, sweet and only organism, can you withstand all this? How could I treat you so dismissively? My poor heart, isn’t it hard for you to fulfill your function of pumping blood through the kilometers of vessels of such a huge organism? My beloved legs, how do you carry this heavy carcass?

1 …

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Reviews and results

Margarita Koroleva’s diet for 9 days and reviews about it show that such nutrition really has good results. It helps you quickly lose weight and get your body in shape. Here are the reviews and results on Margarita Koroleva’s diet we received from our subscribers:

Bella, 32 years old, accountant, mother of two small children: I really managed to lose weight, it’s good, it’s true that they advised me to use laxative decoctions, otherwise it would be bad. It contains only rice and chicken, so you get a week without carbohydrates. Immediately before the diet, I bought several of these herbs at the pharmacy, brewed them and drank rice or chicken between meals. I sweetened the decoctions slightly with honey. I withstood it normally, the last vegetable days were generally easy, I made salads and stewed cabbage with onions and carrots. I alternated hot with cold. I lost 8 kg in 9 days! And then it’s easier to give up sweets and fatty foods. So I'm happy.

Ignat, 46 years old, manager: The only way out was to go on some kind of strict diet, so Margarita Koroleva’s diet seemed to me the most gentle of all. I really didn’t drink grass, I don’t have time to bother with tea leaves. I'm at work all day. But I took rice with me, I bought chicken at the buffet, I don’t know, however, how it was cooked, I then removed the skin. Then there were three days off, which coincided with vegetable days. I bought tomatoes, cucumbers and cabbage. Ate it raw. I lost 6.5 kg, but it was difficult to withstand dry food, as a result I still had to buy a laxative at the pharmacy.

Diana, 24 years old, nurse: The results of Margarita Koroleva’s diet pleased and surprised me, I lost 7.6 kg in these nine days, I don’t know, maybe it’s harmful to lose so quickly, but I’m shocked, to be honest. I have never lost weight so quickly. It was difficult, but I persevered, drank a lot and additionally ran in the park for 30 minutes a day. I added a spoonful of oat bran to rice and chicken; I just bought it recently and wanted to use it. So there were no special problems with the intestines.

Margarita Koroleva

The easy way to slimness

I have known Margarita Koroleva for many years. I won’t lie - before we met, I was skeptical about all the enthusiasm about Dr. Koroleva. But the first meeting surprised and delighted me. “I won’t tell you anything you don’t know,” Margarita Vasilievna told me, “just try everything we do for yourself.” And I tried it. And in the first two weeks I already lost 4 kilograms! Moreover, in order to lose weight, you MUST EAT – 5-6 TIMES A DAY! This was probably the most difficult thing: eating to lose weight. After all, we are all accustomed to the idea that you can lose weight only by torturing yourself with hunger. But it turns out the opposite is true.

However, this is not the only secret of the Queen. Today she heads the most modern physiotherapy clinic for weight loss not only in Russia, but I think in the world. As a person who has visited the best SPA resorts, I can say that there is nothing like this anywhere. And, of course, nowhere do they achieve such brilliant results as the wonderful Rita Koroleva. I call her by name because we have been friends for a long time.

Of course, Russian pop stars love her very much. Among her patients who have lost weight well and kept in shape for many years are Nadezhda Babkina, Natasha Koroleva, Philip Kirkorov, Nikolai Baskov and many others.

But if you only knew how many unknown people, also her patients, achieved brilliant results, lost weight and radically changed their lives! Over the course of three years, in our program, under the supervision of Dr. Koroleva, the most ordinary people lost weight. And their victories over themselves are even more impressive! Nikolai Nemtsov, a 30-year-old guy weighing 150 kilograms, lost 60 kilograms in six months! And today, from a flabby, aging man, he turned into a young, slender, handsome man! Alexander Beznosov weighed more than 200 kilograms!!! We don’t even know how much exactly, because the truck scales showed an error - they did not weigh a load of more than 200 kilograms! Today the weight of this 60-year-old man is 93 kilograms! He lost more than 100 kilograms in one year! I put exclamation marks everywhere because I sincerely admire the results of the work of the amazing doctor Margarita Koroleva. Recently, Alexander Beznosov came to visit us in Moscow again and told us that then, before starting work with Margarita Vasilievna, he had already written a will, because he was simply dying, eaten alive by his extra pounds. Today he is an elegant man in a luxurious suit. Slim, fit and happy. I don’t even mention the results that women achieve, since losing 5-10 kilograms with Margarita Vasilyevna is simple and easy! She is a results person! And always brilliant!

And I cannot help but mention one more quality of Dr. Koroleva. She never scolds those who have violated something. After all, we all – fighters against excess weight – sometimes break down and suffer ourselves. Rita knows how to praise and support even in such a situation!

I'm really glad she finally wrote a book. Dear readers! Read it! And most importantly - come to Dr. Koroleva! And even if you are desperate and it seems that nothing can be done about this damn weight, know that there is a person on Earth who can help you. This is Margarita Koroleva. I wrote these lines and acutely felt that in recent months I myself had gained weight, and greatly! I've never recovered like I've ever recovered before! I am yours again, Margarita Vasilievna! Save! After all, you can do everything.

Elena Malysheva,

doc. honey. sciences, professor,

presenter of the "Health" program

on Channel One

FROM THE AUTHOR

I, like many residents of the middle zone, am predisposed to excess body weight, and my mother weighed almost 90 kg. For me, until a certain moment, this feature did not manifest itself in any way, although I did not deny myself anything - I ate a lot of sweet and salty foods, I loved flour. I didn’t gain weight, probably because I moved a lot and was seriously involved in sports (candidate for master of sports in athletics).

While studying at the institute, I gave birth to a daughter, but did not take academic leave. There was little breast milk, and the kilograms gained during pregnancy quickly disappeared. After graduating from institute and clinical residency, I became pregnant for the second time. This is where the opportunity arose to take maternity leave (as all “white” people did) in order to prepare for the birth of a healthy child. During this period, I easily gained 25 kg of excess weight. Life became calm - all the exams were behind me, a good job, the opportunity to do science... The pregnancy proceeded well, I tried to eat “for two”, and also began to practice cooking as an art. I thought that when I gave birth, I would quickly lose weight; I had never been fat before. But it was not there.

After giving birth, there was little milk again, and I had to eat a lot. And my beloved husband, in order to increase the calorie content of my milk, began to bring delicious buns and sour cream. As a result, by the age of four months (oh, horror!!!) my weight reached its maximum - 85 kg, and, strangely enough, there was no more milk!

Before this period, my appearance did not bother me much: happy and loved in marriage, I was completely immersed in caring for children - walks, diapers, porridge, and books at night. Only for some reason it became more difficult to walk up to the third floor, shortness of breath appeared, and the former flexibility in the body disappeared somewhere.

One day, when the children were sleeping, I, analyzing what had happened to me, realized that I could not sit at home for a whole year and a half or even three, and I thought that I would soon have to start going to work so as not to lose my professional skills.

I glanced at myself in the mirror, in which my entire round silhouette did not fit. Then, having undressed, I began to study myself in parts - tears literally poured from my eyes. This “inspection” was suddenly witnessed by the husband, who came home from work. My beloved rushed to calm me down and asked what upset me so much?

– My ugly fat forms!!! – I said with tears.

“Stupid, I love all this so much,” my husband said, “and now you are the mother of two wonderful children.” So forms are like a burden for a woman.

– How can I continue to live with this, because I don’t like myself like this! Something needs to be done about this! – I continued, sobbing.

My husband gently reassured me and said that all women gain weight after childbirth.

- Yes, in fact, your heredity is a little burdened in this sense - your mother is fat, so I knew what you would become, and I was ready for it.

- Pervert! – I cried. – That’s it, I’m starting to lose weight!!!

“But nothing will help you, you will never become the same as you were, and I still won’t let you torture yourself and starve.” In this situation, genetics will be stronger!

“Nothing will help you!” – was spinning in my head. But why won't anything help me? Before this, I succeeded in everything I planned. I almost always achieved my goals.

“You will never be the same as you were” sounds like a sentence. And what does genetics have to do with it?

Why should genetics be stronger? After all, she has already fulfilled her function in relation to me: height, constitution, hair color, eye shape. I am incredibly grateful to her and my parents for all this.

What did genetics have to do with my desire to fatten myself?! Yes, exactly as desired. After all, I happily ate buns, cakes, sausage, pasta with sauce, fatty and salted fish, caviar, sour cream... No one forced me to finish eating semolina porridge, potato and fruit puree for the children, no one persuaded me to eat late in the evening or even at night while reading literature. And I diligently fertilized myself with delicious high-calorie food, poured compotes and sweet fruit drinks, without even thinking that at some stage the food could become poison. I listened to my body and followed only its instincts. And he deceived me. I realized that food can be very dangerous to health. Not in the food poisoning sense. And in the sense of slow and gradual destruction of the body. One of the first obvious symptoms of this destruction for me was being overweight. What is this – genetics? I'm sure genetics have nothing to do with it! And I will prove it. My weight gain is my peculiarity, and it appeared only because I wanted it so (“A big cow has thicker milk”).

Nutritionist's recommendations

The first two types of foods are rich in macronutrients; chicken contains a lot of protein, which serves as a building material for muscles. Vegetables are good for their high fiber content, which can remove all harmful substances from the body; it is a kind of brush for the gastrointestinal tract.

This diet should not be used frequently, since any mono-diet does not supply the body with the necessary substances. I recommend carrying out such unloading no more than once every six months to a year , if you need to quickly lose weight before an important event or before a vacation.

It is wrong to lose weight too quickly, because during active weight loss, beneficial substances such as calcium, iodine, phosphorus, vitamins are simultaneously washed out, bone tissue is destroyed, and all organs and systems suffer. Additionally, be sure to take multivitamin complexes containing all these substances.

For taste, you can sprinkle rice or chicken meat with flax seeds (see about the benefits of flax seeds here), which will also promote weight loss and will not add extra calories.

It is not recommended for pregnant women, nursing mothers, those who suffer from chronic constipation, or anemia. Prohibited for children and teenagers under 18 years of age. Before starting a diet, consult your doctor.

Irina Lyubovetskaya

Fasting week according to the recommendations of Margarita Koroleva

To get to know the nutritionist’s developments better, we can’t help but talk about the excellent method of losing extra pounds on the “Fast Week” diet. This kind of unloading is recommended even for those who are not overweight at all , in order to constantly maintain their weight at normal levels after holidays, feasts, and overeating.

For those who have already lost excess weight or are just about to start, Margarita Koroleva has developed special nutrition rules for the week. This diet will help you lose 2-3 extra pounds .

This is the essence of the fasting week:

The main requirement is to eat strictly at certain times, at the same time every day. The intervals between meals should also be equal.

We also have two great news that will surely please you:

1. The first great news is that during fasting you will eat 8 and a half times a day , almost like in the famous movie 9 and ½ weeks.
2. The second equally good news: the fasting week, in fact, lasts only 4 days ! We start on Tuesday and finish on Friday.

Products for the day:

• low-fat kefir;
• 100g low-fat cottage cheese (up to 2.5%);
• a quarter of boiled or baked medium-sized chicken;
• one medium sized potato;
• 2 fresh cucumbers.

We consume all products in order, alternating them with kefir.

Approximate fasting week menu schedule:

1. First breakfast 8:00 - a glass of kefir
2. Second breakfast 9:30 – cottage cheese
3. Lunch 11:00 – glass of kefir
4. Lunch 12:30 – half a quarter of a chicken
5. Snack 14:00 – glass of kefir
6. Afternoon snack 15:30 – boiled or baked potato
7. Second snack 17:00 – a glass of kefir
8. Dinner 18:30 – two cucumbers
9. 2 hours before bedtime 20:00 – half a glass of kefir

This way, you will eat almost all day long, without having to go hungry or feel irritated by the lack of food. At the same time, you will be able to quickly lose weight without harm to your health.

Important: all foods should be eaten without salt. Do not add any oil or sugar. Drink about 1-1.5 liters of clean water additionally between meals.

Here you can go to the official website of Margarita Koroleva to familiarize yourself with other methods of the author and learn more about her technique: https://www.margaritakoroleva.ru/

Margarita Koroleva's advice for losing weight: the ingredients for success

Based on her many years of experience in the field of nutrition, Margarita Koroleva came to the conclusion that it is possible to lose weight forever if you stick to fractional meals. This means that the frequency of meals should not be less than 5-6 times a day.

According to the recommendation of Margarita Koroleva, you should eat every 2-2.5 hours, but in no case overeat. Portions should be such that, on the one hand, you satiate, and on the other, do not exceed the bar. The weight of food eaten per day should not be more than one, maximum one and a half kilograms. Margarita Koroleva considers this one of the main rules of “well-fed harmony.”

• There is power in breakfast. The nutritionist attaches great importance to the morning meal. This is due to the fact that in the first half of the day, the absorption of nutrients occurs faster, all metabolic processes operate in an optimal mode. Intensive metabolism does not allow fat deposits to accumulate, and the energy received with a portion of morning food is necessary for the normal functioning of all body systems throughout the day. This is why Margarita Koroleva advises not to skip breakfast. After waking up, you need to drink a glass of clean water, then perform a simple set of breathing exercises and only half an hour later sit down at the table. The author of the diet considers porridge cooked in water, from rice, oatmeal, buckwheat, to be the optimal breakfast option. If desired, you can add a small amount of fresh or dried fruits or nuts to them. Low-fat fermented milk products, cottage cheese or eggs are also suitable as the first meal.
• Psychology of weight loss. The book “Lose Weight Forever” by Margarita Koroleva discusses in detail the issues of motivation and goal setting. The author is confident that only by defining clear goals for yourself and having a strong incentive can you successfully fight excess weight. She helps her readers decide on the questions “to lose weight or not to lose weight” and “if to lose weight, then why.”
• Balanced diet . When developing her diet, Margarita Koroleva ensured that it included all the necessary elements, vitamins and minerals. The ratio of proteins, fats and carbohydrates in the menu recommended by a nutritionist should be presented in the following formula: 1:1.5:4. Their source should be natural products, mainly of plant origin, dairy foods, lean meats and cereals, as well as fat-burning spices. Margarita Koroleva advises cooking using gentle methods: boiling, baking in foil, stewing without adding oil, steaming.
• Comprehensive weight loss. The author of the weight loss technique herself admits that she did not strive to create just another diet, but tried to help every person losing weight find inner harmony, instill in him the skills of a healthy lifestyle and teach him to adhere to an individual eating style. Losing weight forever, according to Margarita Koroleva, is possible if you consistently combine fractional dietary meals, regular but not burdensome physical activity and physiotherapeutic procedures.
• Lose weight, but don't harm yourself. Revealing the rules of “well-fed slimness,” Margarita Koroleva places special emphasis on the fact that they may not be suitable for everyone. In particular, there are a number of diseases for which this method of losing weight is undesirable. Therefore, the nutritionist advises anyone who wants to lose weight on their own using her method, but has health problems, to first consult with their doctor.

Other developments by nutritionist Margarita Koroleva

In addition to the basic diet and fasting week, Margarita Koroleva has also developed a practical guide to losing weight, a special “Food Diary” , which, according to numerous reviews, will help you lose weight forever. It looks like a diary, equipped with convenient reference tables and a calendar of fasting days. With the help of a diary, you can create your own nutrition plan that is convenient and useful for you. Here you can download a fragment of the Food Diary in PDF format to familiarize yourself with it, understand how to motivate yourself to lose weight, how to stay on your diet and plan your own diet, how to teach yourself discipline and form the habit of eating only what is good for you.

Do no harm!

– Choosing a diet for weight loss is not easy. The Internet is replete with a variety of advice on this topic. But among fashionable diets there are also dangerous ones for health. How not to harm the body?

– All diets compiled without taking into account the individual characteristics of a person can be dangerous. Even if they do not have a noticeable effect on the physical condition, they will certainly become a negative psychological factor. These are primarily a variety of short-term diets with a pronounced restriction of caloric content of the daily diet. Many of these diets contradict the laws of physiology. For me, the main criterion for the effectiveness of a structured nutrition program (I don’t like the word “diet”) is the ability to not only safely reduce body weight, but also learn to maintain the achieved result. That is, the program must include elements of training. It is these techniques that allow you to get not only results, but also pleasure from the work done. I didn’t make a reservation: losing excess body weight is hard work, full of self-knowledge, successful finds, temporary failures and, of course, joy when getting the desired result.

Article on the topic

“To lose weight, you need to eat.” Nutritionist on nutrition secrets, diets and Fasting

New project of a nutritionist “Royal Diet”

The diet is truly “royal”, in addition, it subtly hints at the author’s surname. The project is based on the principle of supplying ready-made meals, which has long been known abroad under the names Weight Watchers and Fresh Diet.

“Royal Diet” involves the preparation of all menu dishes by experienced professional chefs and their subsequent delivery to your address. This diet is suitable for you if you:

• want to lose weight quickly and safely;
• you don’t like, don’t know how or don’t have time to cook;
• don’t want to think about what to cook to lose weight;
• you can’t control your diet and always end up eating unhealthy foods;
• you don’t want to look for the right ingredients for healthy dishes;
• want to eat healthy but need constant guidance.

The recipes were developed by Margarita Koroleva, and the cooking rules are explained to the chefs, who use only those products that are necessary for people losing weight.

Unlike Elena Malysheva’s weight loss program (see Elena Malysheva’s diet here), who also came up with a supply system for ready-made dietary meals, Margarita Koroleva supplies only freshly prepared meals, and not frozen, like her famous colleague. Along with food for the day, you will receive everything you need: cutlery, clean water, nutritional recommendations. The menu is developed individually , according to your requests. Delivering ready-made meals allows you to stabilize your eating behavior and instill new habits. Your refrigerator may be completely empty, i.e. you don't have to go to the store and buy something that isn't good for you.

Watch the video about the "Royal Diet":

Here you can read for free an excerpt from Koroleva’s book “The Rules of Well-Fed Slimness” in pdf format, which was released in support of the “Royal Diet” project.

The book contains some recipes for dishes used to prepare dishes for the “Royal Diet”. After reading them, you will understand that the dishes are very tasty, healthy, and reminiscent of those prepared in the best restaurants.

Lunch

What do rich people eat? There is a well-known stereotype - olive oil, vegetables, seafood. What else?

Margarita Koroleva:

Preference is always made in favor of simple food made from natural products, not processed beyond recognition. While working on nutrition and food delivery, I became convinced quite quickly that rich people need simple food. The meat is a whole piece, but processed in gentle ways. Deliciously cooked fish - and also not minced. Salad - from fresh vegetables, herbs. If there are fruits, then they are also fresh and seasonal. All this is supplied from our regions and reputable farms.

When people say the words “oligarch” or “boss,” they usually imagine a fat man with glasses. There are such ironic poems: in a healthy body there is a healthy mind, in fact, one of two things. Sometimes such people have no time to think about food. They eat when they have time. This is why they have such impressive volumes...

Margarita Koroleva:

In fact, you are a little mistaken in this situation. As fate would have it, I often have to work with those people who occupy honorable positions in Forbes, including in the top ten. These gentlemen are sensitive to their health, being responsible for their business, their team and loved ones. So for them, healthy eating is not an empty phrase, but an important component. It is, in fact, part of the business and professional image. They treat their body with respect, regularly undergo examinations in well-known clinics, consult with reputable specialists, and, with the participation of professionals, make a choice of nutrition that will allow them to maintain a high level of energy and effective brain function. They try to go to bed on time.

Do stars eat like rich people?

Margarita Koroleva:

Our stars are hard workers. For them, their appearance is a business card and an important component of their professional image. All my celebrity clients are successful people to one degree or another. They present themselves with dignity in the modern world. And I appreciate their time, work and effort that they put into their talent, success and health. I try my best to help them fulfill their desires and realize their goals. However, it is one thing to achieve success and stand on a pedestal, another thing is to maintain this success day after day, surpassing yourself yesterday. Therefore, the stars understand that a person is what, when and how much he eats.

They understand one thing, but another is that stars often start eating at night, after concerts. Kirkorov recently spoke and said that in recent years, after turning 50, he has radically changed his food system. And before that, I ate at night like everyone else. The stars go to bed late, always on tour. And at the same time they look good, following the principle: we will shake off all these calories on stage.

Margarita Koroleva:

In fact, a lot has changed in recent years. This also applies to nighttime eating. I often attend these events and observe that the stars do not all pounce on these laid tables. Everyone is very reserved: they communicate more, take pictures with guests. Every celebrity, having gone through ups and downs in terms of weight gain, understands that first of all you need to be healthy, which means to be in good shape, including physical shape.

Let's take the opposite option. There has been a popular saying among celebrities lately: eating is bad for you. And often, on the contrary, you see how at the same events some people are literally starving at the laid tables. At best, they drink water. This is good?

Margarita Koroleva:

Among young people now, unfortunately, there are those who maintain their unhealthy thinness. I feel sorry for them. They have already climbed into the bank with their life resources and profited them well. It is important to stop in time and not go bankrupt. Nobody canceled the time of experiments, the period of trial and error regarding one’s own body. As a result, sooner or later, everyone will understand that following from one radical and half-starvation diet to another is a waste of time. As a result, he will look for a specialist who will create an individual recovery program for him in order to get rid of accumulated problems.

Should you save on food? Because now many people think: time is difficult, let’s save money, and that’s good.

Margarita Koroleva:

It is short-sighted and stupid to save on your own health and the opportunities it provides in terms of working capacity, effective brain function, success in your personal life, career, preservation of youth and active longevity - in a word, all those prospects that make up the concept of life success and happiness. Is this not enough? That’s why I never tire of repeating “First the body, and then the business.”

That is, we are now talking directly about those people who have income and who do not have to limit themselves in terms of nutrition?

Margarita Koroleva:

To be rich is, first of all, to be healthy. And for this you don’t have to eat expensive food and visit high-budget restaurants. It is a competent and balanced diet that will allow you to be as effective as possible in business, since healthy food, sleep and sufficient physical activity activate mental activity and do not allow fatigue to slow you down on the path to achieving your goals. You can learn to eat rationally on your own and with the participation of specialists, giving preference to seasonal, natural, regional products. Process them in gentle ways to obtain the full range of useful components, thereby maintaining the health of yourself and your family members.

You can go to the market, buy vegetables, and eat great. But for some reason it turns out that people who have little income, on the contrary, often give preference to pies, cereals, and candies, which are cheaper. As a result, they have massive figures. On the other hand, good meat and seafood, for example, are not affordable for everyone.

Margarita Koroleva:

Wealth for those people who have it is the result of their labor and mental activity. That's why it is formed. However, you can also eat correctly and rationally with a minimum amount of money. And for this you also need to work hard: go to the market, choose fresh vegetables and fruits, talk with suppliers, find sources of healthy poultry and meat. Find time to travel to these markets, farms, go shopping, find quality products at reasonable and affordable prices, browse websites on the Internet. It is important to learn how to read product ingredients. Internet resources are full of information that allows you to understand how to eat in order to maintain health, vitality and high performance, so as not to acquire the “disease of civilization.” Proper nutrition, regardless of income, is only the result of work. I am sure that a person who is used to working, does not stand still, improves his knowledge and experience, will be successful and healthy, step by step increasing his wealth, both spiritual and material.

But, nevertheless, the same good farm products on the market, they are more expensive than others.

Margarita Koroleva:

You can plan meals for your family for the week and buy groceries according to prepared lists. Let's say a family eats meat twice a week, poultry and fish a little more often. You can make semi-finished products from fresh meat (stuffed cabbage rolls, cutlets...) in advance and freeze them. Buy the necessary vegetables, fresh fruits, fish and milk more often. It is quite possible to learn to be thrifty so as not to throw away spoiled food. It is fresh products that will allow you to get the full range of the most useful components, energize and satiate you.

A person with income, frankly, may not think about it. Don't go to the market, don't compare prices. He is able to go to a restaurant, order himself a “healthy” dish, and eat it there.

Margarita Koroleva:

Moreover, a person with income, trusting professionals, can order the delivery of healthy, balanced meals to his home or office. He won’t have to count calories, go to the store and choose groceries, or stand at the stove, which will allow him to save as much time as possible for communicating with loved ones and doing business.

Any sane person understands that one cannot discount the body’s need for timely nutrition, because this is fraught with health problems. And, accordingly, there may be problems in your career. Therefore, he chooses the operator who is guaranteed and authoritative to prepare for him individual and healthy nutrition, from which he will get as much as possible all the essentials he needs. This, again, is the result of labor, choice, enlightenment, and the educational component of a person.

But in this way we return to the beginning of our conversation. That is, since the oligarchs behave this way, we imagine a person insanely busy at work, making some snacks, eating rolls in the canteen, and so on. So, you want to say that he is lazy and does not think about his life?

Margarita Koroleva:

You always have to start with yourself. Bear individual responsibility for your own health, so that one day you do not become a “burden” for your family, but be useful to your loved ones and business until the end of your days. For example, in Japan, when, as preschoolers, children begin to cling to and absorb refined foods from packages with colorful labels, even then their parents explain to them that chaotic, disorderly eating of unhealthy foods will ultimately lead to the fact that “your life will become expensive - get treatment.” the accumulated diseases will be expensive,” and “you can become an outcast in the society of hardworking and thinking Japanese,” since it is indecent to be careless about your health and end up getting sick. In addition, due to accumulated illnesses, you may lose your chance of employment in a reputable organization. Individual responsibility for one’s own health is formed from childhood. People who do not think about their own health still have a dependent psychology - “our business is to get sick, your business is to heal.” Such a person does not visit a doctor and is not interested in the work of his own body. He is ignorant and has no interest in educating himself in this direction. The results are known.

Five main principles to adhere to when eating, from Margarita Koroleva

1. Naturalness

2. Seasonality

3. Variety

4. Balance

5. Physical activity and healthy sleep

Way to success! Rules for a healthy life from Margarita Koroleva

If you want to be or become healthy, change your attitude towards yourself. Health and good physical shape are a consequence of a caring attitude towards the body. Self-care is one of the most rewarding investments you can make in living a long, successful, and happy life.

Start eating consciously, balanced and varied, giving preference to natural, seasonal products. Process them gently to maintain their high nutritional value. Avoid refined foods loaded with sugar, salt and fat.

Nutritionist Margarita Koroleva is the standard of harmony, which she teaches to others. Photo: AUTHOR

Eat according to your metabolic clock. Never skip breakfast, which should be in the first hour after waking up. In addition to the main nutritious and moderate meals - breakfast, lunch and dinner - use two to three small healthy snacks.

Drink at least 2-2.5 liters of liquid, mostly clean still water. This will support the body's natural detoxification and feeling of fullness, and will also speed up metabolism.

Don't sit still - being lazy is boring!

Try to lead an active lifestyle. Physical activity should be regular and moderate. The volume of muscle mass and its tone affects your metabolism and mood. Good physical fitness and physical health are an integral part of a happy life.

Adjust your work and rest schedule. Don't skimp on your sleep!

Get checked regularly and undergo diagnostic tests.

Constantly improve your knowledge regarding a healthy lifestyle.

Learn to manage stress.

Each person has his own techniques and rules. Find them with a professional and use them for a lifetime. This is exactly what will be your path to success!

*This is an expanded version of the text published in the issue of “RG”

Diet for those over 50

Margarita Koroleva also developed a diet after 50 years, which helps keep the body healthy and not gain extra pounds.

Here are the main distinguishing characteristics of this diet:

• all ingredients useful for this age are present;
• there is no sudden weight loss, which leads to the appearance of wrinkles and dry skin;
• women feel active and cheerful;
• split meals help you avoid hunger pangs;
• thanks to this diet, age-related changes do not worsen;
• A balanced diet guarantees the supply of proteins, fats, carbohydrates, vitamins, and minerals necessary for this age.

Examples of diets for women after 50 years

Let's look at several effective diets developed by a nutritionist for women over 50:

1

Diet No. 1.

• First breakfast: 100g low-fat cottage cheese with ground herbs and seasoned with low-fat natural yoghurt
• Second breakfast: any two fruits
• Lunch: grilled vegetables and fish (can be baked in the oven)
• Afternoon snack: vegetable salad dressed with olive oil
• Dinner: steamed omelet, greens, lettuce, glass of kefir

2
Diet No. 2.

This diet is based on vegetable soups, which in themselves are healthy, tasty, nutritious, help relieve the body and saturate it with vitamins. There is a gradual weight loss of up to 1-1.5 kg per week , which is beneficial for health and allows time to tighten the skin.

Recipe for making soup: we need a small white cabbage (0.6-0.8 kg), two carrots, 5-6 medium onions, three sweet bell peppers, 300g asparagus (if available), 5-6 tomatoes. A bunch of mixed greens (dill, parsley, celery, cilantro, etc.) Chop the vegetables, immerse in boiling water, boil until tender, covered, so as not to lose nutrients. Add salt and mild seasonings. Eat ready-made soup as many times a day as you want, but your last meal should be no later than seven in the evening.

3

Diet No. 3.

It is based on alternating soup, meat, fish, fruit, dairy and vegetable days. Alternate like this:

• 1 day. Half a kilo of stewed, boiled, baked meat (beef, chicken, lean lamb), 1.5-2 liters of liquid (water, tea, coffee without sugar, herbal infusions), leafy vegetables
• Day 2. Vegetable soups, liquid, greens, green vegetables
• Day 3. Vegetable stews, fresh vegetables, salads, liquid
• Day 4 Milk day. Cottage cheese 500 g, dairy products 500 ml
• Day 5 Half a kilo of fish, liquid, herbs, green vegetables
• Day 6 Vegetable soups, liquid, greens, green vegetables
• Day 7 Buckwheat, oatmeal or rice porridge (5-6 servings of 100g), liquid, green and leafy vegetables

Nutritionist from Moscow

I would like to tell you a little about the nutritionist Margarita Koroleva herself, whose diets have become known throughout the country.

1. Graduated with honors from the medical faculty of the 1st Medical Institute named after. Sechenov.
2. Defended her Ph.D. dissertation.
3. She has written and published more than 2 dozen scientific researchers and articles on medical topics in specialized journals.
4. She has developed a range of diets with menus for every day.
5. Work in the field of aesthetic medicine brought the Queen fame in the field of show business; she became a respected expert on many talk shows.
6. Consulting on electrical stimulation, psychotherapy, motivation, helping with figure correction.
7. Consultation with a nutritionist is available to anyone at the dietetics center by appointment.

So, if you want to lose weight under the supervision of a well-known and popular nutritionist, you can pay 50 thousand rubles for 3-4 hours of consultation. If you want to constantly consult and receive recommendations from Margarita Koroleva, you will pay 300 thousand rubles (procedures are paid separately)

The famous book “The Easy Path to Slimness” was published several times, and now circulation has reached half a million copies.

“Rules of well-fed slimness”: chapters from the new book by Margarita Koroleva

The bestseller “The Easy Path to Slimness” by the famous nutritionist Margarita Koroleva has already helped tens of thousands of people lose weight. The long-awaited continuation of “The Rules of Well-Fed Slimness” reveals new secrets of the famous author’s weight loss and stabilization program, thanks to which many businessmen, politicians and show business stars not only got rid of extra pounds, but also still remain in great shape. Now readers of this book also have this opportunity. Especially for readers of Diets.ru, the publishing house “AST” provides an exclusive opportunity to read a chapter from the book “The Rules of Well-Fed Slimness” on the pages of our resource. Why are we getting fat? Causes of excess body weight It is now firmly established that several groups of factors underlie body weight gain: 1. Excessive food consumption. 2. Low physical activity. 3. Genetic predisposition. 4. Diseases leading to decreased metabolism. And yet the main role is assigned to the first two groups. Gaining excess body weight is caused, first of all, by an imbalance between the energy consumption obtained from food and its expenditure on various physiological processes in the body. If less energy is consumed than is supplied to the body, then its excess is stored as a reserve. Therefore, in order to reduce body weight, it is necessary to expend more energy than it is supplied, using the body’s fat “depots” for this purpose. It would seem that everything is very simple - eat less and move more, and everything will work out for you. This is true, but not everyone manages to achieve significant positive results and, most importantly, maintain them. Therefore, it is necessary not only to follow the recommendations on proper nutrition and physical activity, but also, just as important, to understand why the extra pounds were gained? Excessive food consumption, poor eating behavior and low physical activity are the main causes of excess weight. Almost everyone knows this. But what other factors contribute to excess weight gain and the development of obesity? Age plays an important role in this. There is a special type of obesity—age-related. It has been established that the maximum calorie requirement is observed in a person aged approximately 25–30 years. Subsequently, the intensity of metabolic processes in the body decreases by approximately 0.5% annually. And, if you do not change your diet and diet with age, this can gradually and imperceptibly lead to weight gain. After 30 years, in the absence of active physical activity, muscle mass decreases at a rate of about 250 g per year. At the same time, fat begins to accumulate noticeably. And since muscle tissue has a higher metabolic rate and, therefore, consumes more energy, a decrease in its mass leads to a decrease in energy metabolism and, as a consequence, to the deposition and accumulation of fat mass. In addition, age-related obesity is associated with disruption of the activity of a number of brain centers, including the hunger center. As you age, you need more and more food to satisfy your hunger. Very often, unbeknownst to themselves, many people begin to eat more than necessary, that is, they overeat. This can also be associated with an age-related decrease in the sensitivity of oral receptors. Therefore, you have to add more salt and other spices to foods, creating a taste for life, while your appetite increases, and fluid is significantly retained in the body, creating conditions for gaining extra pounds. In addition, over the years, the activity of the thyroid gland, which produces hormones involved in metabolism, gradually decreases. All this means that over the years, in order to maintain a stable body weight, it is necessary to reduce the consumption of food that carries excess energy. This will be one of the main keys to success. It must be remembered that another reason for weight gain in people over 30 years of age may be not so much overeating as a decrease in energy expenditure and energy requirements due to a decrease in metabolic rate. Due to the fact that muscle mass progressively decreases with age, maintaining muscle tone requires significantly less energy, therefore significantly less energy is spent, and, consequently, a predisposition to fat deposition arises. This means that it is necessary to constantly “recharge” the muscles with the help of additional physical activity so that they do not decrease in volume and their vitality does not decrease. More often than not, it is women who suffer from excess weight. Why is this happening? During a woman's life, hormonal changes occur in her body several times, and all these periods are usually accompanied by a noticeable weight gain. It has long been noted that the earlier a girl gets her first menstruation, the more likely she is to be overweight in adulthood. Thus, among thirty-year-old women who had early puberty, excess weight is observed in 26% of cases, and in late puberty - only in 15%. The difference is noticeable! In addition, it is during puberty that a significant increase in weight occurs, both in boys and girls. Dear parents, you should definitely take this into account and pay more attention to the diet of your children, especially during puberty, when, due to hormonal changes due to overeating, division of fat cells occurs. If this is not done, the genetically transmitted predisposition to excess weight in a child may double during this period. The second period in a woman’s life when hormonal changes are observed is pregnancy. Typically, during pregnancy, by the time of birth, weight gain ranges from 11 to 16 kg, and each pregnancy adds an extra 2-3 kg. But what’s more important is not how many kilograms a woman gains during pregnancy, but the speed at which this happens. If body weight increased mainly in the first trimester, it means that the bulk of the energy did not go to the growth of the fetus, but was deposited in the fat “depots” of the expectant mother. Doctors consider the optimal increase in the first trimester to be no more than 2 kilograms. After childbirth, normally, there is a gradual decrease in body weight, which is already observed during breastfeeding. Some restriction in the caloric content of a young mother’s food does not affect the ability to fully breastfeed. And complete restoration of the original body weight can occur in 6-12 months. However, a sedentary lifestyle, eating high-calorie foods to maintain lactation, and constantly feeding small children sometimes contribute to even greater weight gain. The third period of significant weight gain occurs during menopause. Of course, the reason for this also lies in hormonal changes. It’s no wonder that more than half of women aged fifty are overweight. It is known that part of the fat is used to build estrogen. When these hormones decrease, fat begins to be deposited in the fat folds, more often in the upper type: the figure gradually begins to take on the shape of an apple. Fat is also deposited in the abdominal cavity, which can lead to concomitant pathologies in the form of cardiovascular diseases and type 2 diabetes. Therefore, when reaching an elegant age, women should monitor their diet as much as possible, reducing its calorie content, and increase physical activity, so as not to gain extra pounds, and along with them, health problems. Myth 1: genetic predisposition Myths about the causes of excess body weight persist in society. One of them is the so-called genetic predisposition. “Since my parents are fat, that means I should be like that, there’s nothing you can do about it.” A very convenient explanation, first of all for yourself - you don’t need to strain yourself, and those around you can only sympathize. But most often this is not the real reason, but a misconception! Indeed, it has now been absolutely established that only less than 2% of obesity cases are associated with genetically inherited metabolic disorders or hormonal imbalances. “What about familial obesity?” - you ask. So, genetics, as a rule, have nothing to do with it. The reason is improper eating behavior and gastronomic habits in the child’s environment, which are “passed on by inheritance.” 80% of children whose parents are both overweight are at risk of becoming obese as they age—and again, in most cases, not because of genetics. If parents have normal weight, then their offspring become overweight in only 14% of cases. Indeed, we can inherit the speed of metabolic processes in the body and thus only a predisposition to excess weight. Whether this predisposition is realized or not will depend on the lifestyle: first of all, the nature of nutrition and physical activity. Myth 2: Smoking Another myth is related to weight gain after quitting smoking. In fact, he is only partly a myth. Indeed, weight gain is sometimes significant, but not always. A person who abruptly quits smoking can gain up to 5 extra pounds within a few months. But don't be discouraged! If you take control of your diet and the amount of food consumed, within a year your weight will usually return to its original weight. Why do people who quit smoking experience weight gain? There are several reasons for this. Firstly, metabolic processes in the smoker’s body proceed at an accelerated pace, necessary to neutralize the poison that constantly poisons the body while smoking. And this is about 150 kcal per pack per day. Agree, a lot, considering that this is exactly what is needed to do work in your garden or gymnastic exercises for a whole hour. Nothing more than a convenient solution for the lazy and not caring about their health, isn’t it? Secondly, the smoker’s appetite is significantly reduced, since nicotine suppresses taste buds, and smokers perceive the smell and taste of food worse. In addition, under the influence of nicotine, the liver releases glycogen, which suppresses the feeling of hunger. And finally, smoking saves you from boredom and stress. After all, cigarettes and food are a means of social protection from difficult life situations. “Emotional” eaters eat stress, while smokers simply light up. After all, nicotine increases the concentration of dopamine in the brain, which helps improve mood. The same thing happens when eating sweets. A cigarette and candy are antidepressants, as is alcohol. This is why when quitting smoking there is a temptation to replace cigarettes with sweets. In addition, while smoking, your hands and mouth are busy, and this is a kind of food replacement. Therefore, the body of a former smoker needs some time to readjust. But it is better to plan the situation in advance, for example 2-4 weeks in advance, in order to get used to the idea and fully realize that smoking will soon be over. And at this time, begin to increase energy consumption so as to compensate in the future for those 150-200 kcal that you will no longer burn due to nicotine. It is quite obvious that most smokers will need to change their gastronomic habits: you need to be careful in choosing food and control your appetite. The development of obesity, sometimes significantly pronounced, is associated with many diseases. These are, first of all, some endocrine diseases and especially hypothyroidism, that is, a disease of the thyroid gland in which the activity of the hormones produced by it decreases. Therefore, I recommend that all overweight people conduct a thyroid hormone test and, if necessary, consult an endocrinologist. If you take hormonal medications (for example, for the treatment of asthma, birth control pills, etc.), this can also cause you to gain excess weight. And in this case, only a doctor can help you understand your problem.

source

Principles of nutrition for weight loss

According to the nutritionist, in order to lose weight:

• there is no need to starve at all;
• you should eat, move more, enjoy life, but also not overeat;
• reconsider your eating behavior and habits acquired in the family in childhood.

On Margarita Koroleva’s website you can learn a lot of new things about how to adjust your habits by learning to eat tasty, healthy, but not high-calorie food.

A short test about eating habits

To evaluate your eating behavior, try to honestly answer the following questions:

1. Do you perceive food as a source of primary pleasure?
2. Do you start eating in stressful situations to improve your mood?
3. How long do you drive: until you are full or until there is food?
4. As a child, were you fed even when you were not hungry, but only because it was time for lunch?
5. Do you have a food cult in your home?

If all your answers are positive, then this indicates that you have poor eating behavior and habits that need to be corrected.

Introduction

I, like many residents of the middle zone, am predisposed to excess body weight, and my mother weighed almost 90 kg. For me, until a certain moment, this feature did not manifest itself in any way, although I did not deny myself anything - I ate a lot of sweet and salty foods, I loved flour. I didn’t gain weight, probably because I moved a lot and was seriously involved in sports (candidate for master of sports in athletics).

While studying at the institute, I gave birth to a daughter, but did not take academic leave. There was little breast milk, and the kilograms gained during pregnancy quickly disappeared. After graduating from institute and clinical residency, I became pregnant for the second time. This is where the opportunity arose to take maternity leave (as all “white” people did) in order to prepare for the birth of a healthy child. During this period, I easily gained 25 kg of excess weight. Life became calm - all the exams were behind me, a good job, the opportunity to do science... The pregnancy proceeded well, I tried to eat “for two”, and also began to practice cooking as an art. I thought that when I gave birth, I would quickly lose weight; I had never been fat before. But it was not there.

After giving birth, there was little milk again, and I had to eat a lot. And my beloved husband, in order to increase the calorie content of my milk, began to bring delicious buns and sour cream. As a result, by the age of four months (oh, horror!!!) my weight reached its maximum - 85 kg, and, strangely enough, there was no more milk!

Before this period, my appearance did not bother me much: happy and loved in marriage, I was completely immersed in caring for children - walks, diapers, porridge, and books at night. Only for some reason it became more difficult to walk up to the third floor, shortness of breath appeared, and the former flexibility in the body disappeared somewhere.

One day, when the children were sleeping, I, analyzing what had happened to me, realized that I could not sit at home for a whole year and a half or even three, and I thought that I would soon have to start going to work so as not to lose my professional skills.

I glanced at myself in the mirror, in which my entire round silhouette did not fit. Then, having undressed, I began to study myself in parts - tears literally poured from my eyes. This “inspection” was suddenly witnessed by the husband, who came home from work. My beloved rushed to calm me down and asked what upset me so much?

– My ugly fat forms!!! – I said with tears.

“Stupid, I love all this so much,” my husband said, “and now you are the mother of two wonderful children.” So forms are like a burden for a woman.

– How can I continue to live with this, because I don’t like myself like this! Something needs to be done about this! – I continued, sobbing.

My husband gently reassured me and said that all women gain weight after childbirth.

- Yes, in fact, your heredity is a little burdened in this sense - your mother is fat, so I knew what you would become, and I was ready for it.

- Pervert! – I cried. – That’s it, I’m starting to lose weight!!!

“But nothing will help you, you will never become the same as you were, and I still won’t let you torture yourself and starve.” In this situation, genetics will be stronger!

“Nothing will help you!” was spinning in my head. But why won't anything help me? Before this, I succeeded in everything I planned. I almost always achieved my goals.

“You will never be the same as you were” sounds like a sentence. And what does genetics have to do with it?

Why should genetics be stronger? After all, she has already fulfilled her function in relation to me: height, constitution, hair color, eye shape. I am incredibly grateful to her and my parents for all this.

What did genetics have to do with my desire to fatten myself?! Yes, exactly as desired. After all, I happily ate buns, cakes, sausage, pasta with sauce, fatty and salted fish, caviar, sour cream... No one forced me to finish eating semolina porridge, potato and fruit puree for the children, no one persuaded me to eat late in the evening or even at night while reading literature. And I diligently fertilized myself with delicious high-calorie food, poured compotes and sweet fruit drinks, without even thinking that at some stage the food could become poison. I listened to my body and followed only its instincts. And he deceived me. I realized that food can be very dangerous to health. Not in the food poisoning sense. And in the sense of slow and gradual destruction of the body. One of the first obvious symptoms of this destruction for me was being overweight. What is this – genetics? I'm sure genetics have nothing to do with it! And I will prove it. My weight gain is my peculiarity, and it appeared only because I wanted it so (“A big cow has thicker milk”).

“Nothing will help you” - like the sound of bells, like an alarm bell, like a guide to action. No, this cannot be, it simply cannot be. The main thing is the goal, the main thing is the desire! How will I return to work, surrounded by colleagues with such shapes? No one should ever see my shame.

Along with the fact that I am a beloved wife and mother of two wonderful children, I am, first of all, a woman, and again and again I will have the desire and need to be beautiful and slim, the need to receive compliments, as before, and not only from my husband. I finally want to be confident and dress the way I want. What about health? Why didn't I think about him? Who gave me the right to be so irresponsible to myself and my loved ones? But there is so much to do in life! There are a lot of plans. My beloved, sweet and only organism, can you withstand all this? How could I treat you so dismissively? My poor heart, isn’t it hard for you to fulfill your function of pumping blood through the kilometers of vessels of such a huge organism? My beloved legs, how do you carry this heavy carcass?

And it was from that moment that it all began. The next night I covered myself with literature on the physiology of digestion, endocrinology, genetics, and the theory of obesity. The next day, I was already on kefir as the only source of nutrition, which I began to alternate with a new, carefully programmed diet. She also began to drink more water and only drank tea with milk in the evening, since she continued to feed her son three times a day. The goal I set myself at this moment was to find my diet in order to regain a slim figure, but without forgetting the commandment: do no harm! And the main thing is health, so that you can continue to enjoy motherhood and still have a lot to accomplish in life.

The changes affected the entire house. I had to remove milk sausage, cold cuts, salted and fatty fish from the refrigerator. Place the glazed cheesecakes on the older child’s shelf. Having filtered the contents of the cabinets, I took out sweets from the house (only I bought them and ate them), excess cookies, and other baked goods. Additionally, I stopped buying those foods whose consumption was difficult to control: nuts, dried fruits, sweet drinks, juicy fruits. I gave my parents supplies of canned cucumbers, tomatoes, and their favorite cherry jam. I agreed with my husband about mutual understanding and support.

The ice has broken! The first kilograms melted before our eyes. This made me happy, and I was endlessly grateful to my body and every cell of it that it also began to help me.

During the day, when the children were sleeping, and at night, I continued to read “Physiology” and “Fundamentals of Dietetics.” I learned to live in a new way, because I changed a very important component of my life - eating habits. And the only thing that helped me in this was my goal – health. And losing excess weight is a consequence of restoring my health. I began to fantasize about what I would be like when I achieved the result, what I would look like, what clothes I could wear. What will the neighbors and relatives say? What kind of compliments will I receive again from my husband and co-workers? How will I please my children because they have a young and beautiful mother? And all this is achievable. And ahead is only work, hard and at the same time joyful work on changing yourself, your habits, passions, and existing stereotypes. And over time, you realize the fact that both sides of your self - the one that wants to be slim and the one that loves to eat - you need both, and both bring their benefits. The main thing is not to argue with any of them, but to constantly keep their mutual understanding in balance, without offending either party.

The mere desire to eat does not mean that you need to immediately sit down and swallow a whole cake. We must carry out any desires consciously. So I started a diary and started writing down everything I planned to put in my mouth.

It is known that controlling desires, especially desires for food, requires incredible willpower. Will I have enough of it? What is will? Will is one's own desire, desire. By showing willpower, you want or don’t want to do something with a certain strength, but you certainly don’t force yourself to do it against your own will! And by applying your intelligence, you will satisfy your desire and maintain your health. When did you become addicted to food? Trying to forget about it in the hope that it will go away on its own is a waste of time. Therefore, it is easier to accept it, but learn to make an informed choice. It was this understanding, as well as the acquired complex of knowledge, that helped structure my nutrition schedule in time, quantity, quality, and beneficial for both parties: for the one who wants to be beautiful, slim and not overeat, and for the one who is greedy for the delights of food and is not going to give them up.

Any food-dependent person has a desire to eat, even when there is “nowhere else to go.” Only an hour passes after the feast - and you again remember the thrill of food and again go to the kitchen, cursing yourself with the last words.

It is precisely through such games with your body and psyche and the struggle with your desires that nasty and terrible cellulite-fat kilograms are formed.

To get rid of this internal struggle, I made a nutrition schedule every 2-2.5 hours, taking into account the characteristics of metabolic processes in the body. And between the main meals (breakfast, lunch and late dinner), snacks appeared in the form of apples, carrots, cucumbers or other products that were convenient to take with you on a walk with the children.

The weight gradually decreased. Over time, even a small amount of food began to suffice for me, and I learned to enjoy what I eat and satisfaction from my improving figure and well-being. But that was later, and at first, of course, it was not easy...

Opinion of nutritionist Margarita Koroleva

According to a famous nutritionist, constant overeating causes the hunger center located in the hypothalamus to fail to respond correctly to signals entering the brain. By overeating, glucose is constantly present in the blood, which causes the release of insulin . Because of this, the body’s ability to distinguish between the true need for food and false urges of hunger is lost. This is why the appetite becomes truly “brutal”. The slightest interruptions in the supply of food are perceived as signals prompting us to urgently eat. As a result, even if the body does not need food, we will run to the kitchen in the hope of refreshment.

Here you can watch a video in which Margarita Koroleva talks in detail about the importance of eating regularly, what should be in the refrigerator, and how to eat healthy:

This mechanism resembles the behavior of a loose teenager who is difficult to control. Therefore, immediate and strict “re-education” is required. If you notice signs of such problematic behavior, the following program will help you:

• frequent split meals in small portions;
• refusal of evening and night meals;
• strictly maintained intervals between meals.

This will lead to:

• normalization of blood sugar levels;
• improving digestion;
• the body’s refusal to store food for future use with large gaps between meals;
• reduction in stomach volume.

According to Margarita, it is necessary to enjoy the sight and smell of food, slowly chewing each bite . This will teach you to eat slowly, leaving time for you to begin to digest and assimilate some of the incoming food, which makes it possible to eat much less. Listen to your feelings, learn to catch the first signs of satiety and then immediately stop eating.