Interview with Tatyana Rybakova: How to lose 55 kg and become a successful YouTube blogger

Surely everyone knows that any nutrition system that promises significant weight loss in the shortest possible time cannot boast of optimal balance. This means that it cannot be used for a long time. So, sooner or later, the very moment of truth comes - when there comes a clear realization that the most competent and, most importantly, safe method of losing weight is the most common healthy diet in tandem with a feasible sports activity. The same conclusion was made by a young resident of St. Petersburg, Tatyana Rybakova.

Menu of Tatyana Rybakova's weight loss method

So, as we have already said, Tatyana Rybakova’s diet is a method for long-term weight loss.
On average, people following in the footsteps of the author of the diet lose 4-5 kilograms per month. These are the numbers indicated as optimal in many medical sources. Slight but constant weight loss allows the body to get used to new realities, adapt and consolidate the results obtained. If this method seems radical to you, you can continue running in a vicious circle. In fact, there is nothing criminal about giving up sugar and almost eliminating salt from your diet. Just like there is no need to consume fried food. Do you like the taste of potatoes? Not a problem, because there is always the opportunity to bake it in the oven, eat a dish with fermented milk products or vegetable salad.

This principle is not based on excluding vital foods from the diet, it only excludes unhealthy foods. This diet does not ultimately lead to deterioration of health, because the diet is quite well balanced. Namely, proper nutrition is the key to the success of the phenomenon called Tatyana Rybakova’s diet.

The menu, reviews of which are quite normal, is quite varied, and the results speak eloquently for themselves. People who adhere to Tatyana’s nutritional principles say that they will never return to eating fried, fatty and sweet foods. Tatiana's followers learned to derive joy from meals, which mainly consisted of the gifts of nature. This means that you can forget about the return of extra pounds like a bad dream.

The main advantages of Tatyana Rybakova’s diet are balance and proper food intake. The technique meets the principles of healthy nutrition and has a positive effect on the body as a whole.

The extra pounds go away slowly but steadily, there is no threat of weight gain after finishing the diet. Usually, in a month of using Tatyana Rybakova’s technique, it is possible to get rid of 4 kg.

This weight loss technique develops a healthy habit of eating smaller meals, fosters the right attitude towards food, and teaches you to choose healthy foods. The diet is easy to tolerate, so failures are very rare.

Tatyana Rybakova’s weight loss technique is suitable even for teenagers, which the author proved by her own example.

The diet is not suitable for those who urgently need to lose excess weight.

There are no known contraindications to this diet. People with diseases of the gastrointestinal tract should consult a doctor before starting a diet to choose foods that are gentle on the digestive tract.

As Tatyana herself says, the main thing in nutrition is to understand what you are eating. Products should benefit the body. The girl is also against spending a lot of money on food. After analyzing the contents of her refrigerator, Tatyana discovered that most of the funds from the family budget are spent on those products that are harmful to the body and cause excess weight. These are all kinds of sausages, sausages, buns, cakes, frozen semi-finished products and canned food.

For breakfast, Tatyana recommends preparing porridge and combining it with protein foods.

This meal will keep you full for a long time and give you energy for work and study.

A couple of hours after breakfast you need to have a snack. This could be a handful of nuts or dried fruit, a large green apple, an orange or grapefruit, a cup of berries, a piece of watermelon or a bunch of grapes.

The next major meal is lunch. Tatyana recommends preparing a dish from complex carbohydrates and proteins, supplementing them with vegetable salad if desired. The author’s favorite lunch option is buckwheat porridge and chicken breast. After lunch there is also a snack. It can be fruit, vegetable or fermented milk. The main thing is to make sure that the snack does not turn into a substantial meal.

Dinner doesn't have to be easy. You need to choose the right foods and eat your fill. A hearty, but not late dinner is the guarantee that you will not go storming the refrigerator in the middle of the night, but will fall asleep peacefully and live until the morning without feeling hungry. For dinner, the author of the diet recommends choosing low-fat fish and vegetables; you can also choose low-fat fermented milk products and eggs without yolks. There is no need to eat carbohydrates in the evening.

Tatyana’s nutritional principles, after all the diets she tried, which only led to deterioration of her health, are a balance between the components of foods throughout the day. Proper nutrition, the girl believes, is more than half the success.

Tanya’s diet contains no sugar, no salt (well, maybe a little), no baked goods made from high-quality premium flour. Fatty foods are present to a minimum on the menu, with nothing fried at all.

In addition, Tanya Rybakova drinks a lot of plain, clean water. Mainly during your workouts, but also while eating. In total, Tatyana uses about 3 liters of water per day, and this does not count soups and teas.

Also, daily physical exercise was a very important incentive for Tatyana to lose weight so quickly. And, as she insists, it was sport that became the most important thing for her in this life, and without it she would not have achieved such a wonderful and high result.

Looking at the diet from one side, we conclude that Tanya’s weight loss method involves physical activity and a very strict diet. It’s a bit hard, but the result is obvious - this is a real and good way to lose weight.

On the other hand, Rybakova’s diet increases the amount of food taken, and instead of the usual 3 meals a day, the diet is divided up to 4-6 times, and portions are significantly reduced. Dinner should be planned so that you eat 3-4 hours before bedtime, because you need to give your stomach time to digest all the food received, otherwise it will simply turn into fat.

You also need to very clearly plan what food and what foods you can eat. It is also necessary to write down the number of calories for each meal. Tanya thought through and composed her diet so that for each meal she received about 400 calories, and light snacks - about 100 calories.

What did Tatyana come up with?

The nutrition system that Tatyana Rybakova developed is not at all a new word in dietetics. The girl was helped to achieve the desired slimness, no matter how trivial it may sound, by the common truths of healthy eating. She simply collected them into a single whole and successfully applied them in practice.

The diet, the authorship of which is assigned to Tatyana, is based on 2 main principles:

1. Compliance with healthy eating rules.
2. Constant physical activity.

It seems that this is mere trifle. However, in reality, following this technique is quite difficult. Although it is, in fact, the most realistic way to lose weight. Let's move on to specifics.

First of all, you need to eat less, but more often. Three meals a day will need to be replaced with 4-6 meals. This can be done simply - leave the total amount of food, but cut down on portions. We eat our last meal no later than 3 hours before you go to bed. Remember: everything that did not have time to be absorbed became fat.

Then you will need to write out a plan for yourself: exactly what foods and at what time you will eat. It is recommended to note the approximate amount of calories for each meal. Tatyana gives her menu as an example. She has 300-400 calories for breakfast, lunch and dinner, but only 100 calories are allocated for small snacks.

Breakfast should be enriched with proteins as much as possible. You can eat a hard-boiled egg and classic oatmeal. Lunch should be preceded by a snack: a juicy apple, some citrus fruit or a handful of nuts. But for lunch you should prefer food with complex carbohydrates: for example, chicken breast with buckwheat porridge as a side dish. The second time we have a snack before dinner. And we have dinner with vegetables and fish. Before noon, it is permissible to enjoy a piece of something sweet.

When common sense takes over

A common sense diet that takes into account the best medical advice is well suited for those who have decided to give up junk food forever and who are not concerned about losing extra pounds for a specific event, be it a New Year's party or the holiday season. Therefore, if you are tired of walking in a vicious circle, annually losing or gaining excess weight, Tatyana Rybakova’s diet is presented to your attention. Reviews from people who have tried this method are mostly enthusiastic.

How to get rid of excess weight using the example of Tatyana Rybakova?

Having extra pounds at any age is a big inconvenience both on a physical and psychological level.
Probably, children endure this situation worst of all, since they often experience ridicule and bullying from their peers. And as you know, children know how to hurt the most. Not all fat adults are able to exhaust themselves with strict diets and exercise, and it is generally unrealistic to demand this from children. Especially when they constantly feel humiliated by peers, lack of interest from the opposite sex, misunderstanding from parents and, even worse, health complications.

Children's weight loss using a living example

One of these children was the girl Tatyana Rybakova, who at the age of 14 reached a weight of 105 kg. Like all teenagers, the girl tried to cope with this by testing various diets, which, unfortunately, did not give the desired results. The weight generally stopped and then went away for a short time, and as a result, had a negative effect on the girl’s body, making it much weaker. Out of despair, Tatyana began to actively study the peculiarities of her body’s functioning with the help of special literature.

As a result, through trial and error, Tatyana Rybakova developed her own weight loss system, which is designed for several years and is suitable for people, even those with severe obesity. The main thing is that a person has common sense and a great desire to achieve good results. Rybakova’s diet is easy and absolutely safe for health and does not require unrealistically large material costs.

A girl's difficult path to perfection

It is very important to analyze the girl’s mistakes on the way to losing weight and try to avoid them:

1. Reducing your diet to a minimum - one bowl of soup and a few apples;
2. Refusal of food after 15 hours, as a rare exception - one glass of kefir.

Thus, she managed to lose quite a lot of weight, but at one point a stupor set in and the weight stopped. In order to somehow move it forward, Tatyana began to try on herself the effects of various mono-diets based on vegetables, buckwheat or kefir. As a result, metabolism slowed down and the condition of the hair and face worsened. Only then was Tatyana Rybakova’s diet formed, which included the basics of proper nutrition and systematic exercise in the gym.

Sample menu for the day

Breakfast: oatmeal or buckwheat porridge with water or skim milk and unsweetened tea.

Second breakfast: low-fat or low-fat cottage cheese with green tea.

Lunch: steak from any lean fish or salmon, some boiled brown rice with vegetables, one any fruit (preferably grapefruit, orange or kiwi).

Afternoon snack: boiled or baked chicken breast with asparagus, green beans and broccoli.

Dinner: a little cottage cheese or 2-3 egg whites (without yolks) and a glass of kefir or yogurt.

Tatyana Rybakova's diet allows you to drink a lot of purified or mineral non-carbonated water, all types of tea, a little coffee, herbal decoctions and infusions, natural vegetable and fruit juices during the day. If desired, you can add fruits and berries to your morning porridge and cottage cheese, for example, apple, banana, blueberries, blackberries, strawberries, mango, as well as any dried fruits and some nuts.

The first day

• Breakfast - oatmeal (200 g) plus 2 hard-boiled eggs.
• Snack – 150 g of your favorite berries.
• Lunch – pearl barley (150 g), half a chicken breast, fresh cucumber.
• Snack – a couple of prunes, dried apricots or nuts.
• Dinner – baked pollock (150 g) with cabbage salad.

Second day

• Breakfast - egg white omelet of 2-3 eggs with oatmeal.
• Snack – grapefruit (size doesn’t matter).
• Lunch – buckwheat plus chicken legs (up to three pieces), served on a lettuce leaf.
• Snack – low-fat kefir (200 g) and an apple.
• Dinner – herring cooked in foil, tomato salad with basil.

Day three

• Breakfast – muesli with low-fat kefir dressing.
• Snack – egg whites – 3 pcs.
• Lunch – millet porridge plus lean grilled meat.
• Snack – peach.
• Dinner – low-fat cottage cheese (200 g) with carrot and apple salad.

Day four

• Breakfast – you can repeat the dishes of the first day.
• Snack – dried fruits (dried apricots or prunes) – 5 pcs.
• Lunch – beef steak with a side dish of rice.
• Snack – orange.
• Dinner – cod (200 g) with vegetables, grilled.

Day five

• Breakfast - omelet, seasoned with herbs, kefir with bran (200 g).
• Snack – lean cheese (50 g).
• Lunch – lentil soup with chicken, tomato.
• Snack – low-fat kefir (200 g).
• Dinner – salmon medallion plus Greek salad.

Day six

• Breakfast is a repeat of the first day.
• Snack – a mix of nuts and raisins (as many as will fit in a handful).
• Lunch – jacket potatoes (2 pcs.) plus boiled chicken breast. Vegetables: tomato and lettuce.
• Snack – grated halves of an apple and carrot.
• Dinner – boiled chicken breast (whole), a large portion of cabbage salad with cucumber (300 g).

Day seven

• Breakfast – millet with omelette.
• Snack – pear or apple.
• Lunch – buckwheat with beef goulash.
• Snack – a handful of almonds and prunes (5 pcs.).
• Dinner – pollock (200 g) with vegetables, cooked in the oven.

This menu is not just a diet, but a transition to a healthy diet without stress for the body. Therefore, the diet plan proposed by Tatyana Rybakova has practically no contraindications (people with gastrointestinal problems should switch to this diet only on the recommendation of a doctor) due to the balance of their diet.

Lunch must also be substantial. In this case, a dish of “good” carbohydrates and proteins, supplemented with vegetable soup or salad, is very suitable. If you feel that you can do without the supplement, that's your business. Tatyana herself prefers buckwheat porridge with boiled or baked chicken breast for lunch.

After lunch, you can again indulge in a snack, but now the additional meal can be not only fruit, but also vegetable or fermented milk. A glass of kefir, fresh carrots, a piece of pumpkin or kale will satiate the stomach well. The main thing in this matter is not to get carried away and not let your appetite get the better of you.

Diet features

Tatyana Rybakova’s diet allows you to take many healthy and satisfying foods, so the menu for the week could be something like this:

• Breakfast: porridge with protein foods. Morning porridges mainly include oatmeal, millet or bran; for protein products - boiled eggs, omelettes with herbs, low-fat kefir. This set will give you a feeling of fullness for a long time.
• Lunch: a light snack of a handful of your favorite berries, nuts, raisins, prunes, dried apricots, one grapefruit, an apple, a slice of watermelon or a bunch of grapes. You can also eat a few proteins or 50 grams of low-fat cheese. But you always need to choose one thing.
• Lunch: again porridge, broth, some potatoes, lean meat, fish, vegetables. Porridge can be prepared from buckwheat, pearl barley, millet or rice. Liquids are vegetable broths, lentil-based stews with the addition of chicken breast or legs, beef goulash. Fresh cucumbers, tomatoes, and lettuce leaves are especially preferred as ingredients for vegetable salads.
• Afternoon snack: a very small and light snack of several nuts, dried fruits, one apple and carrots, orange, peach. You can drink it with low-fat kefir or green tea.
• Dinner: you should eat foods that will saturate the body until the next morning, but at the same time will not be too much for the stomach. A wonderful food for an evening meal is fish - pollock, cod, herring, salmon - baked or boiled. It goes well with salads made from cabbage with cucumbers, tomatoes with herbs and egg whites, and apples with carrots. Drinks: kefir, green tea.

Tatyana Rybakova strongly advises those who adhere to her own developed diet to consume liquids in addition to soups in an amount of about 3 liters per day. This includes purified water, natural juices and fresh juices from vegetables and fruits, black and green teas, a little coffee, herbal decoctions and tinctures.

Reviews on Rybakova’s diet

Today, Rybakova’s diet has thousands of reviews in which the same young girls thank her for her weight loss method, despite the rather long path to the intended goal. Of course, after achieving it, it will be impossible to give up a healthy lifestyle, since extra pounds tend to return quickly. But during this time, the body itself retracts itself and, therefore, the risk of breaking down is not so great.

The girl’s example shows that even very obese people can follow such a diet. It is very important for them not to experience stress from excessive fasting, which is unacceptable in this diet. After all, one of Tanya Rybakova’s slogans is “To lose weight, you have to eat.”

Svetlana, 38 years old.

“I really wanted to lose weight, but I couldn’t take complete control of my appetite! But after meeting with Tatyana Rybakova’s weight loss method, I started the weight loss process again, and after two weeks I lost 8 kg. Great result. But it turned out to be very simple - you eat and lose weight!”

Tatyana, 20 years old.

“After the birth of the child, I gained an extra 28 kg, which is a lot, and if you add that my height is 1.60 cm, then this is a disaster. It’s good that I came across a book describing Tatyana Rybakova’s diet in time; I was amazed by her personal achievements and decided to achieve my goal through my own efforts.

Everything worked out for me, after six months I have lost a total of 25 kg. And at the same time, I didn’t really hide food from myself, I just understood the basic principle of losing weight. You need to eat often, and in small portions, and you can even afford tasty treats, although after them you will have to sweat on the treadmill. Thanks to the author of the method for such a wonderful diet!”

And I wish you to achieve your goals and not stop after the first difficulties! Best wishes to you!

Video about Tanya Rybakova's diet

Video about losing weight on Rybakova’s diet

What is allowed

Among other things, the diet according to Rybakova’s diet must necessarily consist of breakfast, lunch, dinner and two snacks.

The amount of calories taken is best distributed as follows: for main meals there should be up to 400 calories per meal, for snacks you should choose foods containing no more than 150 calories. In this way, a balanced diet is achieved, the absence of overeating and the feeling of hunger, during which you can lose your measure.

Next, you should focus on prohibited products according to Rybakova’s weight loss system. It is necessary to completely exclude from the diet:

• sugar;
• flour products;
• fatty meats, sausages and sausages;
• fast food;
• soda and packaged juices;
• concentrated seasonings (“Vegeta”, “Maggi”) and bouillon cubes;
• mayonnaise, ketchup and other industrial sauces.

According to the literature on diet, Rybakova compiled for herself a list of those products that can accurately and confidently lead her to normalize her weight category. Having included them in her daily diet, Tatyana eats them to this day:

• chicken breast and fish;
• seafood;
• low-fat cottage cheese and low-fat cheeses;
• natural fermented milk products (kefir, low-fat yogurt, fermented baked milk);
• eggs;
• fruits and vegetables;
• rice, cereals and legumes;
• green tea.

Rybakova recommends boiling, baking or steaming fish and chicken breast. Drink still water throughout the day, be sure to drink kefir or any fermented milk product every day, and also eat low-fat cottage cheese. A sample menu for one day from Tatyana Rybakova is described below.

The girl is often criticized for the list of prohibited foods in the book. Today the trend is the absence of fanaticism, and simple calorie counting as a guide to action. If a chocolate bar or cookie fits into the calorie matrix, feel free to eat it.

True, if you go to a nutritionist, he will most likely give you the same list of prohibited foods as Tatyana’s:

• sugar
• bakery
• sausage products
• bouillon cubes
• bulk seasonings with “chemistry” and various mayonnaises
• 1000 Islands sauces and other delights from the ready-made sauces department

This is a completely reasonable approach. First of all, foods that are sweet and flavored with flavor enhancers are akin to drugs, as proven by scientific research. Of course, you can also eat it, but only when a person has large-scale weight problems, this is not suitable for him. Probably, the very beginning of the diet will feel like something very, very difficult for him, and an increased appetite due to an occasional cookie or sausage with ketchup will not help him at all.

Products for Tatyana Rybakova’s diet are:

• dairy products
• low-fat cottage cheese
• eggs
• bird
• veal
• fish
• all types of vegetables, mainly stewed and raw
• fresh fruits in moderation, dried fruits for sweets

Authorized products include:

• chicken, lean beef and veal;
• eggs;
• lean fish and seafood;
• low-fat dairy products, low-fat cheeses;
• cereals;
• legumes;
• vegetables, herbs, fruits, berries;
• dried fruits;
• nuts;
• green tea.

In this publication, we look at the currently popular weight loss method, which was developed by an ordinary girl Tatyana Rybakova. The diet, menu, prohibited and permitted products of the method are covered in detail in this publication. It's time to talk about permitted products. Here is a complete list of them:

• Any vegetables (stewed, boiled and raw).
• Fruits in small quantities.
• Veal, poultry.
• Fish.
• Fermented milk products and low-fat cottage cheese.
• Eggs.
• Dried fruits as dessert.
• Cereals.

Recipes, way out of the diet

Tatyana Rybakova, before and after diet

1. Fish meatballs. To prepare them you need to take fish (hake, pollock, pangasius), onions, carrots. Grind all the products in a meat grinder, add a little salt and make small balls. Place them on a baking sheet and cover with water. Preheat the oven to 180 degrees and place the meatballs for 30 minutes.
2. Fruit salad. Cut one apple, kiwi, half an orange, banana and add a spoonful of lemon juice.
3. Stew with vegetables and veal. Cut the meat into small pieces and boil in water for 30-40 minutes. After the water has boiled a little, add chopped vegetables to the meat: tomatoes, sweet peppers, onions, carrots, cabbage and other vegetables to your taste.

Tatyana Rybakova's diet is designed for long-term use. Over many months, the body gets used to the fact that it receives useful and necessary vitamins and microelements.

Leaving the diet, according to the girl, is very simple, since you can always start consuming prohibited foods . But, if a goal is set, then you need to strive for the desired effect.

Such a diet seems difficult only in the first month, but a person gradually gets used to it and he simply no longer wants to eat harmful foods. Therefore, Tatyana categorically does not recommend leaving the diet.

Where to start the process?

According to Tatyana Rybakova, you first need to forgive yourself for the kilograms you have gained.

– You need to stop scolding yourself for the weakness and promiscuity that led you to excess weight.

– There is no need to call yourself fat while standing in front of the mirror or weighing yourself. You can change everything, the main thing is to start taking action! The most important thing is that the decision to LOSE WEIGHT must be made by you!

– Throw away all thoughts about the past and live in the present, which, under certain conditions, will lead you to a healthy future! Not right away, of course...

– Losing weight is not a magic thing that happens in an instant, but with a lot of desire you can achieve a lot! Nothing is unattainable if you believe in yourself!

That is why Tatyana Rybakova advises to put aside the uncertainty that makes many people complex, because they are afraid to simply go outside to jog or go to a fitness club because they do not want to be laughed at. The most important thing is to learn to set a goal and move towards it gradually, regardless of anything.

If the idea of ​​losing weight in the long term is close to you, the optimal way would be Tatyana Rybakova’s diet (we will provide the menu for the week a little later). Before you get ready for the transition to new principles of nutrition, you need to discard all psychological prejudices. According to the author of the method, there is no need to reproach yourself for the extra pounds you have previously gained, or to scold your own weakness and promiscuity.

Never, even jokingly, call yourself “fatty” or “fatty.” Don't be disappointed when you first step on the scale, it's all in your hands. The main thing is to firmly decide to take a new path of nutrition, and then everything will go according to plan. Tatyana Rybakova advises her followers to discard all thoughts about the past. From now on, there is only the present and a new path for you that will ultimately lead you to a healthy and joyful future.

Who is Tatyana Rybakova

Having developed a personal nutrition system, the new star of the Internet's losing weight niche, Tatyana Rybakova, lost more than 50 kg of excess weight. However, this is the general result that she achieved over the entire long period of work on herself. If Tatyana Rybakova’s diet becomes firmly established in your life, you can absolutely safely lose about 4 kg per month.

Tatyana Rybakova is a well-known blogger on the Internet, as well as the owner of a website dedicated to the fight against excess weight. The young St. Petersburg resident became a real fitness guru when she successfully lost more than 50 kg.

Tatyana Rybakova's weight loss story is similar to millions of others. At the age of 14, the girl saw a truly terrifying figure on the scales - 105 kg. Naturally, such weight was associated with many troubles, including health problems, regular bullying from classmates and complete ignoring of her by her boyfriends. Wanting to lose weight, Tatyana desperately threw herself on the most popular diets. But they either turned out to be ineffective in principle, or brought some kind of result that soon disappeared. As a reward for her efforts, the girl received only a “rebellious” body, a feeling of weakness and apathy.

Frustrated by the lack of results and at the same time obsessed with the desire to lose weight at all costs, Tatyana decided to immerse herself in a detailed study of specialized literature and thoroughly understand how our body works. Thus, through trial and error, Rybakova created her own diet, which was later destined to become an entire weight loss system.

Today, 23-year-old Tatyana weighs a little more than 50 kg. She reached this figure in about 4 years. And most importantly, she manages to easily maintain this wonderful weight constantly.

Allowed and prohibited foods in Tatyana Rybakova’s diet

Detractors often criticize Tatyana for such an impressive list of prohibited products. However, any nutritionist will agree with the author of the method and would never recommend these products for the daily menu. So, the list of prohibited products includes:

• Any sausage products.
• Baking and bakery products.
• Sugar.
• Ready-made sauces and mayonnaise.
• Bouillon cubes.
• Seasonings flavored with chemicals.

If you think sensibly, Tatyana Rybakova excluded only the most harmful foods, baked goods and sugar. By giving up this short list of prohibited foods, you will not only take a big step towards losing weight, but also rid your body of many diseases.

The list of prohibited products includes:

• flour products, sweets and sugar;
• fast food, semi-finished products and sausages;
• fatty, fried foods;
• store-bought sauces and seasonings with MSG (including bouillon cubes);
• sweet carbonated drinks, packaged juices.

Rybakova's diet

Some foods should be permanently excluded from your diet. This may be difficult for some, but it will be beneficial and help move the scales.

Products that should be excluded completely:

• Sweet drinks and fruit juices from stores . All these drinks are basically unnatural and contain a huge amount of sugar, which means they greatly increase the overall calorie content of the diet. Regular fruit juice may contain more than 3 teaspoons of sugar per 100 ml volume. For those who find it difficult to give up sugary drinks, Tanya advises finding natural low-calorie sweeteners, for example, stevia syrup;
• Pastries, white bread and pasta. Replace white bread with whole grain bread, and regular pasta with those made from durum wheat or even buckwheat flour;
• Corn syrup . If you think you don't use it, then you're wrong. It is present in many products: semi-finished products, ready-made sauces and ketchup, sweets and other delicacies, fast food, etc. If a sweetener is listed on the package, it is almost certainly corn syrup. It is especially worth noting that if diet drinks are labeled “sugar free,” this may mean that the sugar has been replaced with corn syrup. Therefore, pay attention to the packaging and do not give in to the temptation to buy diet soda - it is no less harmful than regular soda;
• Monosodium glutamate or E621. This is a flavor enhancer that is found in a huge number of products: sauces, semi-finished products, sweets, snacks, etc. It can also be contained in products that are positioned as dietary, for example, in fruit-flavored oatmeal or low-calorie cheesecakes. In addition, it is found in almost all ready-made seasonings, soup dressings, canned food (both vegetables and meat), fast food chain dishes, crab sticks, etc.;
• Animal fats and those vegetable oils that have been subjected to heat treatment, try not only to avoid the consumption of butter, sour cream, cream, lard, etc., but also frying in vegetable oil. But do not forget that raw vegetable oils - olive, sunflower, nut, etc. not only help add flavor to foods, but also contain substances that are simply necessary in the process of losing weight. Do not forget about eating unfried fish, which contains fish oil, rich in healthy oils and vitamins.

In addition to eliminating these products, it is also necessary to reconsider the principles of nutrition in the direction of improving them from a health point of view.

This is what Tanya Rybakova looks like now.

Attitude is an important thing

Tune in to the fact that losing weight is by no means a magical or magical process. Tatyana Rybakova's diet is designed for brave, determined and self-confident people. Remember that uncertainty is the enemy of any process. Even if the scale shows well over 100, this is not a reason to have complexes, be a passive person and shun society. If you decide for yourself that you should put on a tracksuit and start doing recreational walking or jogging, feel free to go into battle!

Rybakova's nutritional laws

• The “3+2” rule: there should be three main meals a day, and two snacks.
• Forget about the existence of sweets in the afternoon.
• We eliminate street food and other fast food from our daily diet forever.
• A categorical ban on flour products.
• The liquid should not contain calories (say “no!” to sugary drinks with carbon, store-bought juices and milk).
• This method of cooking food, such as frying, must disappear.
• Be sure to combine proper nutrition with physical activity and do it regularly.

Reviews from those who have already introduced this weight correction system into their daily lives indicate that it helps to significantly save your budget. After all, the new diet does not allow the presence of sausages, sausages, semi-finished and canned foods.

Useful tips

Tip 1. A bunch of grapes or a piece of watermelon are suitable for a snack.

Tip 2. If it is difficult to completely give up sweets, sometimes you can allow yourself a piece of your favorite dessert, but only before 12 noon.

Useful video

Watch how Tatyana Rybakova lost weight in this video:

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Many people liked Dr. Nazardan’s diet for weight loss. It is assumed that a person can consume any product, but only in liquid form, while losing weight.

Morning menu

Tatyana Rybakova recommends starting the morning with traditional porridges. You can supplement them with protein foods. Such a breakfast will kill two birds with one stone: it will enrich the body with energy for a long busy day at work or at school, and will also give you a feeling of fullness for a long time. Breakfast should be complete; this will allow a person not to think about food some two hours after the start of the work or school day. However, if you really want to, two hours after breakfast you can think about having a snack.

Tatyana Rybakova's diet includes a small handful of dried fruits or nuts as a first snack. You can snack on unsweetened fruits or berries. Do not use the entire weekly set as a snack at once. On Monday, eat a green apple, on Tuesday - a few nuts, on Wednesday - grapefruit, on Thursday - a cup of berries, and on Friday - dried fruit, or adjust the menu as you wish.

Where to start a diet

The first thing you need to do is motivate yourself. Don't think that it won't work out. There are many examples of people who, through hard work and over several years, still get rid of extra pounds. Motivation can also be the achievement of a goal. Moreover, it should be final and large - for example, a trip to the beaches in Goa or Sochi (it is unlikely that you will want to “shine” with your shapeless bodies there).

The stage of achieving the final goal must be broken down into smaller steps and be sure to reward yourself with something attractive at the end of each one. The fact is that for many, losing weight will last several months and even years, and this approach to the process will help to avoid breakdowns and interruptions of the diet.

Disadvantages and contraindications of Tatyana Rybakova’s weight loss method

You should start the day with oatmeal with fruit for breakfast, low-fat cottage cheese and a cup of green tea without sugar. Porridge should be cooked in water or skim milk. For variety, it is recommended to replace oatmeal with buckwheat. If someone prefers lunch after breakfast, then low-fat yogurt, nuts and dried fruits are suitable for such a snack.

For lunch, Tatyana recommends filling yourself with meat, for example, boiled chicken breast or steamed fish. For a side dish you should choose buckwheat with any vegetables. An afternoon snack should consist of fruits and nuts. The recommended serving of nuts, as well as dried fruits, should not exceed one handful. Don’t forget about green tea, a cup of which Tatyana recommends drinking after lunch.

Dinner should not be late, preferably before 19.00. In the evening, you can eat the same fish or meat, depending on what was served for lunch, and any product rich in fiber. The latter is a good fighter against overeating. By the way, low-fat broth is recommended for dinner. 3 hours before bedtime, if you really want to have a snack, you can drink kefir, fermented baked milk or the same chicken broth.

Once a month, according to Rybakova’s diet, you are allowed to eat rye bread, boiled beef and canned vegetables. However, it should be remembered that this diet must be followed regularly, even when visiting or eating out, and adhere to it constantly.

Don't forget about physical exercise. This could include strength training, fitness, cardio training and swimming. It is also recommended to perform sets of exercises to strengthen the abs and thighs to bring the body and muscles back to normal. Tatyana always goes to the gym and the pool regularly, which allows her to maintain her normal weight while maintaining a slim figure.

The result of following the weight loss system from Tatyana Rybakova will not be quick. The main thing is to develop the habit of eating right for your body and giving up the usual sweets and starchy foods.

Moreover, the slow process of losing weight cannot harm the body. After all, the goal is not the rapid depletion of the body, but its health and full functioning. To switch to this weight loss regimen, you must consult a nutritionist.

Like other methods of losing weight, Tatyana Rybakova’s diet consists of several simple rules. By adhering to her technique, you will not only lose weight, but also become an adherent of proper nutrition. Of course, losing weight is not a quick process, but the result is stunning.

There are several rules for proper nutrition:

1. All meals should be divided from 3 to 7 times a day. You need to eat in small portions, but more often.
2. You should definitely have breakfast, lunch and dinner, and in addition to this, have at least 3 snacks.
3. The principle of nutrition is not a mono-diet, so the menu should include proteins, fats and carbohydrates that the body needs.
4. You should not eat food 4 hours before bedtime. You can make a late dinner, which will consist of a glass of low-fat kefir, but no more.
5. You need to distribute your food intake according to calorie content; carbohydrate-rich foods should be consumed for breakfast or lunch, and low-calorie foods should be eaten for dinner.
6. It is advisable to count calories and try to keep the main meals around 300, and the snack consist of 100 - 150 calories.
7. According to Tanya’s method, you are allowed to load yourself up once a week, that is, allow yourself something stocky and tasty, but you should not abuse it.
8. Another of Tanya’s rules is the need for regular physical activity. She recommended visiting the pool and doing fitness classes.
9. It is necessary to carry out cosmetic procedures for the body. It is imperative to get a massage, take a contrast shower, and do body wraps - this will help your skin not to sag during the weight loss process.

After many attempts to lose weight, following various diets, Tatyana realized that she needed to independently develop a menu that would be balanced and not harmful to health, but would be very effective for losing weight. The girl studied a lot of articles by famous nutritionists who outlined the essence of the problem of excess weight.

According to Tanya, the menu must include:

1. Cottage cheese, but it must be low-fat.
2. Eggs.
3. Chicken meat, but be sure to remove the skin when cooking.
4. A variety of fermented milk products: kefir, yogurt, low-fat yogurt.
5. The menu should always include fruits and vegetables.
6. Fish and various seafood, they can be eaten as a separate dish or combined in various low-calorie salads.

The main advantage of the proposed nutritional plan is the balance of the diet and the absence of acute hunger during Tatyana Rybakova’s diet. The menu includes all the main components (proteins, fats and complex carbohydrates) necessary for normal human life. Strong regular physical activity is also welcome.

Obvious benefits

• Thanks to a balanced diet, the diet is safe even for a growing body. This means that this dietary pattern can be followed by children and adolescents.
• No “hungry” breakdowns.
• Developing the right eating habits, which will subsequently help maintain the achieved results.

When can I expect results?

Adhering to her own nutrition system, Tatyana Rybakova managed to get rid of half a hundred kilograms. But this is an instant result - taking the principles of Tatyana Rybakova’s diet as a basis, you can lose about 4 kg per month without harm to your health.

The optimal number of calories – about 1,500 per day – was initially included in Tatyana Rybakova’s diet. The menu is designed in such a way that main meals account for 400 Kcal, and snacks account for approximately 100 Kcal.

Breakfast. A win-win combination – porridge plus a source of protein. This breakfast will keep you feeling full for a long time and give you strength for work and study.

1st snack. Nuts, berries or dried fruits (you can only have a handful), one fruit of your choice (green apple, grapefruit or orange), a slice of watermelon or a bunch of grapes - choose one.

Dinner. Complex carbohydrates (this could again be porridge), proteins (lean chicken meat), fiber (vegetable salad).

2nd snack. Fruits, vegetables and dairy products. The main thing is to remember that during a snack you can eat a little, just to “kill the worm.”

Dinner. The last meal should saturate your body so that the feeling of hunger does not bother you until the morning. This does not mean overeating. You just need to have the right foods on the table at this time - it could be lean fish, vegetables, low-fat yoghurts, egg whites.

The first day

Second day

https://www.youtube.com/watch?v=EZH0pcvQcXk

Day three

Day four

Day five

Day six

Day seven

First, some facts about Tatyana’s life.

For the first time, Russian television viewers learned about her by watching the famous talk show “Let Them Talk” by Andrei Malakhov, where the girl shared her story.

Many still have before their eyes the famous photograph of a young girl weighing more than 100 kg emerging from the sea. It’s hard to believe that she and the current Tatyana Rybakova are one and the same person. However, this one does.

Since the girl became interested in her appearance, and she was only 14 years old, she tried many diets, one of which brought her to a hospital bed.

She was already depressed, but was able to gather all her willpower “into a fist” and began studying specialized literature.

The persistent girl understood the essence of the processes that lead to obesity and, based on this, developed her own method of losing weight, based on a proper diet and the use of physical activity. Tatyana walked towards her goal slowly but surely.

In total, it took Tatyana 4 years to reduce her weight by half. However, if you look closely, this technique is not new and is based on well-known principles that simply must be strictly followed by women who dream of a beautiful figure.

Due to obesity, Tatyana Rybakova faced health problems. She offers a technique designed for a relatively long time. After all, it is common knowledge that sudden weight loss will lead to even greater problems. In addition to the harm caused to health, it will contribute to the appearance of stretch marks on the skin and loss of its natural elasticity.

Tatyana Rybakova’s method has nothing to do with emergency weight loss, therefore it is the most effective and efficient. In addition, it allows you to avoid various negative side effects.

Using this method, you can, on average, get rid of 6–8 kg in a month, depending on the intensity of physical activity.

At first, the weight will “go away” very quickly, then the processes in the body will stabilize, and weight loss will become more consistent.

At first glance, it seems that everything is quite simple and Tatyana has not discovered anything new. But in fact, to achieve worthwhile results, you need to become a very organized person and strictly adhere to strict rules regarding nutrition and sports.

Firstly, the daily number of meals should be seven. It is not necessary not to eat after 18:00. To give the food time to digest, you can have your last meal three hours before bedtime.

Tatyana planned her daily diet in such a way that main meals are no more than 300 kcal, and snacks between them are no more than 100 kcal.

For a protein-containing breakfast, you can eat porridge and eggs.

Lunch should contain complex carbohydrates, which are found in cereals, and white meat, such as chicken.

For dinner, you should give preference to fatty acids. This, for example, could be dietary fish.

It is best to use stewed vegetables as a side dish.

You can and should have snacks between meals. It could be fruits, nuts. The consumption of dried fruits is encouraged.

Tatyana Rybakova attaches great importance to sports activities, which help shape the figure and strengthen muscles. Tatyana made it a rule to visit the gym three times a week, do cardio training, swim, run, ski and bike. In general, lead an active lifestyle.

Advantages and disadvantages

Pros:

1. Positive reviews from nutritionists.
2. Strengthens the immune system.
3. It has a beneficial effect on the body as a whole.
4. Develops the habit of proper nutrition.
5. Affects metabolic processes.
6. Improves psycho-emotional state.
7. Motivates exchange functions.

Flaws:

1. Long period of diet.
2. The first month of restrictions from your favorite and familiar foods can cause slight irritation.

The recommended course by Tatyana Rybakova has no obvious contraindications, since the diet includes microelements, fats and proteins necessary for the body. And yet, to avoid negative reactions, pregnant women, nursing mothers, those who have undergone complex operations and those undergoing rehabilitation after severe injuries should carefully consider this diet.

All of these groups must take a certain amount of useful substances to strengthen the immune system, heal bones, enhance lactation, etc.

Reviews

Tatyana Rybakova, before and after diet

Kira, 18 years old

Once I saw a talk show where they showed a beautiful girl, and she told her story of transformation from an ugly duckling into a beautiful swan - it was Tanya Rybakova.

At that time I was 17 years old and my weight exceeded 85 kg with a height of 160 cm. Naturally, I became interested and inspired. I asked my mother to start cooking me separately and only the right food. Within a month I lost 4 kg, of course not much, but still progress. Moreover, Rybakova said that the kilograms will go away slowly, but efficiently and for a long time. A year later I lost 22 kilograms. Now I continue to eat right and my weight has stabilized.

Olga, 30 years old

I tried many different express diets, the result was, but not for long. I always knew that the best way is proper nutrition, which should accompany a person throughout his life, but I could not overcome myself.

On the Internet I came across Rybakova’s story and was simply stunned how a little girl could make a “candy” out of herself. She just pushed me to take the first step. As a result, in the first month I lost 3 kilograms, then I lost from one and a half to two kg per month. Now I weigh 60 with a height of 167 cm. I lost 13 kg in 11 months.