Menu for weight loss from Anna Kurkurina. Authorized Products

Anna Kurkurina: training, all episodes, videos Today Anna Kurkurina is the strongest woman in the world. Who would have thought that a biology student, later a school biology teacher, and then a zoo worker who had never played sports, would achieve something like this. Remembering her youth, Anna says that she was the owner of a far from athletic figure: she was “adorned” by a frail body, crooked legs and a large pelvis.

At the age of 40, she decided to radically change her life. Watching a TV show about the strongest girl in the world, she decided that she could achieve similar success and plunged headlong into training, and did it so successfully that she became a world champion.

Menu for weight loss from Anna Kurkurina. Authorized Products

Proper nutrition for weight loss from Anna Kurkurina is low-calorie, fractional (4-6 times) and balanced, it is dominated by:

• Fruits, vegetables, spicy and leafy greens - fresh, baked, in the form of freshly squeezed juices and various mixes - smoothies, salads, the main thing is that the dressings are healthy and dietary - a little olive oil, lemon juice, balsamic vinegar, low-fat sour cream, and salt, sauces and seasonings - to a minimum.
• Complex carbohydrates (porridge, whole grain bread) and foods with a negative calorie content (celery, carrots, turnips, radishes, spinach, lettuce) allow you to make your diet lower in calories, saturate with vitamins and useful minerals, they are rich in fiber, so you don’t go hungry, but to lose weight quickly, porridge and spaghetti are acceptable 2-3 times a week and only during the period of maintaining weight, and not losing weight.
• Protein is the main rule for creating an ideal toned figure, while proper processing is important (boiling, baking, stewing, steaming), the meat must be dietary and farm-grown, raised and slaughtered according to the best traditions of animal husbandry, in addition, the menu can be supplemented with quail and boiled chicken eggs, omelettes, low-fat cottage cheese, feta cheese and cheeses.
• Healthy fats (olive and other unrefined oils, for example, sesame, flaxseed, hemp, sea fish, nuts) and low-fat fermented milk products are necessary for skin, hair, nails, a guarantee of freshness and elasticity of the skin, shine and thickness of hair, strength of nail plates.

General rules

The strongest woman in Ukraine, the absolute world champion in powerlifting, lives in Nikolaev. Anna Kurkurina happily shares with everyone how to become independent, strong, healthy and beautiful. To do this, he makes videos on his YouTube channel about a training system for all muscle groups using his own methods, raises questions about proper nutrition, daily exercise and a generally healthy lifestyle. She opened her own sports club, “Baghira,” where she is a coach and mentor.

Proper nutrition from Anna Kurkurina

Despite the fact that the top views are the video “how to quickly lose weight and remove cellulite,” the athlete also posts conversational videos on the topic of proper nutrition, the main principle of which is an individual approach. When you first visit the sports center, they will calculate the amount of fat mass, bone weight, muscle weight, and calculate the need for clean water and nutrients, because:

• girls with a leaner physique need to consume a lot of protein foods and fermented milk products to activate the process of building muscle mass and pumping calcium into the bones;
• if there are excess fat deposits, protein foods are also necessary, but the diet should still be primarily low-calorie, and this should be achieved through a large amount of vegetables, herbs and other foods with a negative calorie content;
• volumes of water for drinking can also vary depending on the weight and needs of a person, ranging from 1.5 liters to 3.5 liters of pure still water (for each kilocalorie spent, at least 1 ml of water, calculated for every day, 1 glass each hour).

Weekly menu for weight loss. Menu for girls and women

Following proper nutrition can please women with the most noticeable and reliable weight loss results. If it is built according to the rules, balanced, completely excludes the presence of harmful products in the menu, and is distributed in accordance with the daily needs of the body, then at home you can quickly achieve the desired weight loss results.

A pre-compiled menu of proper nutrition for every day for girls and women will help with this. With proper nutrition, it is important to think through your menu, distribute products wisely, without shortages or excesses.

Monday

• Breakfast: millet - 50 g, butter - 1 tsp, kefir - 0.5 l;
• Snack: cottage cheese - 150 gr., apple - 1 pc.;
• Lunch: boiled buckwheat - 50 gr., baked beef - 150 gr., fresh cabbage salad - 100 gr., vegetable juice;
• Snack: boiled egg - 1 pc., green peas - 100 g;
• Dinner: steamed fish - 150 gr., broccoli - 100 gr., black tea.

Tuesday

• oatmeal - 50 gr., olive oil - 1 tsp, yogurt - 200 ml, fruit juice;
• milk - 1 tbsp., banana - 1 pc.;
• rice - 50 gr., chicken breast - 150 gr., fresh cucumber - 1 pc., jelly;
• omelette with 1 egg, corn - 100 g;
• steamed meat - 150 gr., vegetable mixture - 150 gr., tomato juice.

Wednesday

• oatmeal - 50 gr., butter - 1 tsp, cottage cheese - 150 gr., green tea;
• dates - 5 pcs., natural yogurt - 150 ml;
• buckwheat 50 gr., baked turkey - 150 gr., tomato - 1 pc., oatmeal jelly;
• milk 1 tbsp., nuts 50 g.;
• canned tuna - 150 gr., stewed cabbage - 150 gr., green tea.

Thursday

• buckwheat - 50 g, butter - 1 tsp, sandwich of Borodino bread and butter - 1 piece, tea, honey - 2 tsp;
• fruit salad with natural yoghurt - 200 g;
• rice - 50 gr., stewed chicken with vegetables - 200 gr., beet salad with olive oil - 100 gr., oatmeal jelly;
• banana - 1 pc., milk - 1 tbsp.;
• omelette with two eggs, fresh cucumber - 1 pc., compote.

Friday

• oatmeal - 50g, butter - 1 tbsp, boiled eggs - 2 pcs., black tea;
• kefir - 1 tbsp., prunes - 5 pcs.;
• millet - 50 gr., steamed fish cutlets - 2 pcs., green peas - 100 gr., jelly;
• natural yogurt - 1 tbsp., blueberries - 100 g.;
• boiled veal - 200 gr., stewed vegetables - 100 gr., green tea.

Saturday

• buckwheat - 50 g, olive oil - 1 tsp, toast with honey - 1 piece, black tea;
• dried apricots - 10 pcs., milk - 1 tbsp.;
• rice - 50 gr., baked turkey stuffed with low-fat cheese and herbs - 150 gr., compote;
• banana - 1 pc., nuts - 50 g;
• boiled fish - 150 gr., corn - 150 gr., green tea.

Sunday

• oatmeal - 50 gr., butter - 1 tsp, cottage cheese - 150 gr., jelly;
• milk jelly with fruits - 200 g;
• rice - 50 gr., stewed beef with vegetables - 200 gr., compote;
• 1 egg omelette, 1 tomato;
• baked turkey - 200 gr., fresh cabbage salad with dill - 150 gr., green tea.

For breakfast and lunch, the amount of cereal in the menu is indicated in dry form.

Proper nutrition for women to burn fat and effectively lose weight quickly must be supplemented with physical activity. This can be squats, jogging, cycling and many other weight loss exercises that are easy to do at home.

Recipes for quick weight loss

You can use the proposed options as dishes for the diet according to Anna Kurkurina’s method.

Pancakes for losing weight

For cooking you need to take the following products:

• milk – 200 ml,
• two tablespoons of bran,
• one chicken egg.

All ingredients must be combined and blended using a blender. The dough should not be too liquid; if it is not thick enough, you can add more bran. When you have achieved the desired consistency, you can start making pancakes. Pour a ladle of dough into a preheated frying pan and fry on both sides until golden brown. If you don’t want to eat empty pancakes, you can add cottage cheese or boiled chicken breast with mushrooms as a filling.

Protein cocktail

To prepare this drink you will need:

• milk – 250 ml,
• white from two chicken eggs,
• oatmeal - two tablespoons,
• natural yogurt – 100 ml,
• a tablespoon of honey.

Preparing the cocktail is extremely simple. You just need to immerse all the ingredients in a blender and beat until smooth. This meal option is ideal for those who have little time to cook and cannot skip meals.

Read also: Morning exercises and warm-up with Daria Lisichkina

Watch 3 protein shake recipes in this video:

Calorie content of foods. Nutritional energy value

The energy value of food (caloric content) is the estimated amount of thermal energy (measured in calories or joules) that is produced by the human or animal body during the assimilation (catabolism) of eaten foods. Depends on the chemical composition of food (amount of proteins, fats, carbohydrates and other substances). The energy value is usually indicated on the packaging of any industrially manufactured products.

For food products, the energy value is usually indicated per 100 grams of product, or per 100 ml of drinks, and includes information on the amount of three main components - BZHU (proteins, fats, carbohydrates) and total energy value. The BJU content is presented in grams, and the caloric content is presented in kcal and kJ (1 kcal = 4.1868 kJ).

The calorie content of food is calculated by burning it in a calorimeter. At the same time, the calorie content of the same product in different tables may differ. This is due to different climatic conditions and methods of growing plants and animals.

Fully or partially limited products

In addition to the fact that Anna Kurukurina sets up a training system in such a way that it is impossible to tear yourself away from them - you want to do more and more, she also gives great motivation to go to the end, towards your goal - an ideal figure. And when you are so focused on the result, it is very easy to refuse:

• from simple carbohydrates, which are “empty calories” and do not carry anything useful in themselves, namely: sugar, cakes, pastries, white bread, sausages;
• even complex carbohydrates (bread, cereal) are allowed only after 12:00, 2-3 times a week;
• salt, pepper, other seasonings and sauces that only stimulate the appetite, disrupt the functioning of the body, causing swelling, abnormalities of the endocrine and circulatory system;
• fatty foods, fried meat and potatoes, smoked meats and pickles;
• bad habits - smoking and drinking alcohol.

Table of prohibited products

* data is per 100 g of product

Advantages and disadvantages

Menu (Meal Schedule)

Example of a menu enriched with protein nutrition

Example of a diet menu

Reviews and results

The system that Anna Kurkurina offers, nutrition for weight loss and training, have helped many girls and women get rid of extra pounds. Thanks to an individual approach, you can lose significant weight - 20 kilograms or more, or simply make your figure more toned by removing 4-5 kg ​​and emphasizing muscle definition;

• Alina, 26 years old: “... At the center they adjusted my diet, told me to drink 3 liters of water, wrote out the menu and I was able to lose 3.5 kg in a week, despite the fact that before the weight just stood there, now I am confident that I can get rid of my hated extra 15 kg.”
• Valentina, 42 years old: “... Anna helped me regain my health, for six months I completely followed all her instructions and followed her advice, this significantly improved my musculoskeletal condition, I forgot about pain in my back and knees, I became more athletic, mobile and cheerful.” .
• Elena, 22 years old: “... I didn’t like my excessive thinness, I was always teased because of it, but after a month of training and protein nutrition, my figure became more feminine, and I became self-confident.”
• Katerina, 31 years old: “...Anna Kurkurina’s diet is not unique, it is rather an ordinary balanced sports menu, which without exercise in the gym does not give any result, it only puts stress on the kidneys.”