Svetlana Fus' diet for weight loss to lose 5 kg

Svetlana Viktorovna Fus is an extraordinary person. By education, she is a gastroenterologist, nutritionist, and microelementologist. Graduated from the Kiev Medical Institute, Kiev Research Institute of Food Hygiene, Kiev Institute for Advanced Medical Studies. Her professional achievements are impressive; she is not an amateur, but a researcher and practicing nutritionist. Svetlana Fus developed, implemented and patented the computer application “Rational Nutrition Test”. She is also the author of “MAV diagnostics,” a technique for determining microelements in human hair, which is used to assess the balance of a patient’s diet. And this is only a small part of her achievements in the field of medicine and scientific nutrition.

Basic principles of the method

The essence of Svetlana Fus’s technique is as follows:

• A preliminary study of the usual diet and lifestyle in order to find out the reasons for gaining extra pounds;
• It is mandatory to keep a food diary, in which you must write down absolutely everything that goes into your mouth during the day, indicating weight, calorie intake and time of meal. This “exercise” will clearly show how much was actually eaten;
• Lack of strict frameworks and deadlines. Everyone is free to choose the duration of their diet. However, ideally, the recommended nutritional principles should become a way of life;
• The amount of calories consumed per day should not exceed 2000;
• Tools that every person losing weight needs to have: floor scales for weight control; kitchen scales to determine portion sizes; centimeter for measuring body volumes;
• Strong physical activity.

Personal life

A female nutritionist, although she often appears on TV, actively maintains accounts on social networks, but does not have much of a personal life. If she is asked questions about family, Svetlana answers them willingly, but strictly to the point. She doesn’t have a large number of family photos either on Instagram or on VK accounts; she also doesn’t try to show her loved ones in her programs. For one of the programs “Everything Will Be Good,” television workers managed to lure Svetlana Fus’s husband on camera: it was immediately clear that Igor Fus (that’s her husband’s name) is not a media person at all, he was even embarrassed at the prospect of being shown on TV.

Nothing is known about his profession, but presumably Svetlana’s husband is also a doctor. On social media networks there are closed accounts of a person with the data “Igor Fus”, and his information indicates the same university as Svetlana, this is honey. Bogomolets University. And this man’s age is suitable - he was born in 1962. The couple has a daughter, she is an adult woman, married, and according to her mother, she lives separately from her parents: in an interview in 2015, Svetlana Fus mentioned that her daughter is 28 years old. The nutritionist said that her daughter tries to follow her mother’s advice on nutrition, and that it was thanks to her recommendations that she did not gain weight after giving birth.

Diet rules for weight loss

When losing weight, follow these recommendations:

1. A mandatory full protein-carbohydrate breakfast to recharge your body with energy for the whole coming day. It can be porridge, cottage cheese, eggs, yeast-free rye bread.
2. It is not recommended to drink tea or coffee on an empty stomach. According to the nutritionist, this impairs the functioning of the digestive system. You should drink it an hour after eating.
3. Small frequent meals, eliminating the feeling of hunger. The largest meals should be taken in the first half of the day; you should not overeat at night.
4. A categorical ban on fasting. When a person abstains from food in a strict regime, the body experiences stress and the brain gives it a signal that difficult times have come and at the first opportunity it is necessary to make provisions for a “rainy day”. We all know very well what these reserves look like and where they are stored. After days of hunger, it is very difficult to keep yourself within the limits of what is permitted and you want to eat everything that is “not nailed down.” The result is a breakdown, excess weight, guilt, digestive problems.
5. Do not drink while eating. This makes digestive processes difficult.

Rules for losing weight according to the method of Svetlana Fus

Svetlana Fus has compiled a number of rules that help a person lose weight as painlessly as possible for both physical and psychological health.

Rules:

• hearty breakfast;
• prohibition of drinks on an empty stomach;
• fractional meals;
• prohibition of fasting;
• late dinner;
• age-specific nutritional principles;
• separate food and drinks.

In the morning, a person needs a hearty breakfast for the proper functioning of the whole body. The ideal combination is proteins and carbohydrates. This could be your favorite porridge with dried fruits, nuts or cottage cheese (low-fat). You can also have eggs for breakfast; they can be prepared in any form, as long as the whites are twice as large as the yolks. Carbohydrates for breakfast can be bread or black bread (without yeast). You need to learn to have a full breakfast, and before lunch there should be 2 meals (in small portions).

Research by nutritionist Svetlana Fus has proven that tea or coffee on an empty stomach can cause exacerbations of stomach and intestinal diseases. In addition, these drinks can disrupt the correct acid balance, thereby worsening the digestive system. The best option is warm, weak tea or coffee 1 hour after breakfast. If it is quite difficult to give up this habit, then you should eat toast with the drink on an empty stomach.

It has long been known that it is better to eat 5 small meals a day than to eat one meal at night. Eating five meals a day in small portions helps speed up metabolism and provide the body with the necessary energy. The diet should be structured so that the heaviest meals are the first or second breakfast, and the lightest meals are dinner. If a person feels hungry, he must eat something; it is forbidden to endure hunger. At the same time, Svetlana Fus assures that dinner can be replaced with a fermented milk product, for example, kefir, if you eat more than allowed per day.

As mentioned earlier, fasting is strictly prohibited. The body, without receiving the necessary food, experiences enormous stress and is able to perceive a hunger strike as a signal that it needs to immediately accumulate fat. The day after the fast, the body still receives food, but often in larger quantities than usual. This helps to stretch the stomach, which will further lead to even greater absorption of food. As a result, such actions will lead to the fact that instead of losing a couple of kilograms, a person will gain a few extra ones, causing irreparable harm to health.

According to the nutritionist, it is not advisable to torture yourself with hunger after 6 pm. You can safely eat later, the main thing is to observe the portion sizes and their calories. The best option for a late dinner is low-fat cottage cheese, kefir, baked chicken fillet or low-fat fish. The most important thing is to eat no later than 4 hours before bedtime.

In order for the result of weight loss to be truly noticeable, it is important not only to follow the rules of nutrition, but also to take into account the person’s age, and, accordingly, his needs. If an elderly person, then he should limit himself in the use of simple carbohydrates, as this threatens the development of diabetes. Svetlana Fus advises people over 60 to stick to a vegetarian diet and not put a strain on the digestive system.

The last but important rule is not to drink food. It has been scientifically proven that people who drink tea with their meals have a deficiency of essential vitamins and microelements. Tea interferes with the proper absorption of food, thereby disrupting the functioning of the digestive tract.

It is advisable to drink tea or coffee an hour after eating.

Advantages and disadvantages

This nutrition system has virtually no contraindications. It will not only allow you to get rid of the required amount of kilograms, but will also allow you to keep your figure in shape throughout your life.

Of course, to achieve such a result, you will have to reconsider your eating habits forever. This can be considered a drawback of the method, but believe me, it is impossible to eat whatever you want, in any quantity and whenever you want, and still lose weight.

Such a weight loss system has not yet been invented, and it is unlikely that they will ever be invented. This is not a diet to lose 5 kg in three days, it is a lifestyle. Don't expect quick weight loss. But between speed and stability, a reasonable person will always choose the latter. In addition, if you lose weight slowly, your skin will not sag, which inevitably happens with quick weight loss methods. It's not so easy to pull it up later.

Interesting Facts

1. Some people regularly step on the scale, others measure their waist and hips, but Svetlana Fus has her own method of controlling extra pounds - this is a “signal” thing! By regularly trying on “signal” skinny jeans, a woman knows whether she has gained weight or everything is normal. In 2019, these Svetlana jeans celebrated their anniversary - they have been in her wardrobe for 30 years!
2. Like any nutritionist (and any person who monitors nutrition in principle), she has products with a “stop” sign. For nutritionist Fus, these are chips and any sweet drinks with gas. She will not consume them even under pain of starvation!
3. Svetlana’s list of favorite foods includes fish, especially red fish. For some reason in the biographies they write: “Svetlana Fus eats red fish every day,” to which she laughs: “Yes, I madly love salmon and trout, I’m ready to eat it every day, but I can’t afford it! But, of course, I have fish in my diet.”
4. Apart from red fish, she also loves cottage cheese; this is her daily breakfast. According to Svetlana Fus for the resource “dobre”: “I look forward to eating cottage cheese with berries every morning!”
5. Svetlana Fus loves communicating with her patients and with those who even just occasionally ask her for advice online: “I’m happy that with the help of TV and the Internet I can have feedback with people, and I’m incredibly happy that they listen to my advice.”

Grocery list

As with any diet, there is a division into foods that you can eat and those that are recommended to be removed from your diet or at least limited.

Products and dishes allowed for consumption:

• Lean meat (beef, veal, chicken, turkey);
• Lean fish, seafood;
• All non-starchy vegetables. You can consume them up to 500 grams per day.
• Vegetable soups, casseroles, salads. Season salads with vegetable oil, lemon juice, balsamic vinegar;
• Any porridge on the water. Sometimes you can cook them in milk, but use skim or low-fat milk;
• Nuts, seeds, dried fruits (except raisins);
• Any fruit;
• Low-fat dairy products;
• Mushrooms (boiled or baked);
• Honey (no more than 1 teaspoon per day);
• Whole wheat bread;
• Green tea;
• Diet bread;
• Various spices.

Products that should be limited:

• Bananas and grapes;
• Semolina and white rice;
• Pasta, flour and confectionery products;
• Mayonnaise and all fatty sauces;
• Fatty dairy products;
• Fatty meat (goose, duck, pork, lamb);
• Canned fish;
• Fatty fish can be eaten no more than once a week;
• Everything fried, salted, smoked;
• Sausages, frankfurters, sausages, bacon;
• Carbonated drinks;
• Sugar. Limit salt;
• Coffee and black tea.

Diet food

Authorized Products

Svetlana Fus's diet includes a variety of foods:

• Low-fat fish (fatty fish once a week) and seafood, including seaweed. Fish dishes are prepared by boiling or baking. It is better to buy dry seaweed and prepare it yourself, since ready-made salads contain a lot of vinegar, salt, vegetable oil and preservatives.
• Beef, chicken or turkey cooked in the same way.
• Porridges made from whole grains and unrefined cereals: buckwheat, brown rice, pearl barley, millet. Porridge is cooked in water, possibly with milk, but without sugar and with a minimum of salt.
• Vegetable soups.
• Legume dishes - soups, boiled and stewed legumes, legume puree. Lentils are very popular in dietetics because they have a low calorie content (116 kcal when prepared) and a low glycemic index (25-40 depending on the type).
• Egg whites and whole chicken eggs. Proteins should be consumed 2 times more than yolks.
• Whole grain bread, grain flakes, muesli without sugar.
• Virgin vegetable oils for dressing salads in the amount of 2 tbsp. l. per day in all dishes.
• Vegetables (mostly non-starchy) up to 500 g per day, in winter they are replaced with frozen ones. Vegetables should be present in each meal, 200-250 g, since they are a low-calorie and fiber-containing product. Preference is given to fresh vegetables, and for variety they can be stewed, steamed or baked.
• Low-fat cottage cheese and other dairy products. A serving of cottage cheese for a snack should be 150 g.
• Nuts up to 30 g per day.
• Green tea, herbal teas with lemon, ginger tea, rosehip infusion, vegetable juices without salt, purified water.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
greenery	2,6	0,4	5,2	36
eggplant	1,2	0,1	4,5	24
beans	6,0	0,1	8,5	57
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
boiled cauliflower	1,8	0,3	4,0	29
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
radish	1,2	0,1	3,4	19
white radish	1,4	0,0	4,1	21
red radish	1,2	0,1	3,4	20
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soybeans	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
Jerusalem artichoke	2,1	0,1	12,8	61
pumpkin	1,3	0,3	7,7	28
beans	7,8	0,5	21,5	123
garlic	6,5	0,5	29,9	143
lentils	24,0	1,5	42,7	284
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Fruits
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
pomegranate	0,9	0,0	13,9	52
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
mango	0,5	0,3	11,5	67
tangerines	0,8	0,2	7,5	33
nectarine	0,9	0,2	11,8	48
peaches	0,9	0,1	11,3	46
apples	0,4	0,4	9,8	47
Berries
gooseberry	0,7	0,2	12,0	43
Red currants	0,6	0,2	7,7	43
black currant	1,0	0,4	7,3	44
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
cashew	25,7	54,1	13,2	643
sesame	19,4	48,7	12,2	565
flax seeds	18,3	42,2	28,9	534
fenugreek seeds	23,0	6,4	58,3	323
sunflower seeds	20,7	52,9	3,4	578
Cereals and porridges
buckwheat (kernel)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
cereals	11,9	7,2	69,3	366
millet cereal	11,5	3,3	69,3	348
Raw materials and seasonings
honey	0,8	0,0	81,5	329
Dairy
skim milk	2,0	0,1	4,8	31
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
curd tofu	8,1	4,2	0,6	73
Meat products
beef	18,9	19,4	0,0	187
rabbit	21,0	8,0	0,0	156
Bird
chicken fillet	23,1	1,2	0,0	110
turkey	19,2	0,7	0,0	84
Fish and seafood
fish	18,5	4,9	0,0	136
squid	21,2	2,8	2,0	122
mussels	9,1	1,5	0,0	50
Oils and fats
butter	0,5	82,5	0,8	748
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
green tea	0,0	0,0	0,0	—
* data is per 100 g of product

Menu for the week

This is one of the nutrition options for weight loss from Svetlana Fus. The menu here is divided into 4-5 meals.

Monday:

• Egg and cauliflower casserole, one piece of fruit, a piece of bread.
• Cottage cheese casserole made from low-fat cottage cheese (150 g), several pieces of prunes and dried apricots;
• Lenten cabbage soup, fish balls;
• Seaweed with egg, fish baked with potatoes.

Tuesday:

• Muesli with orange juice, several nuts of any kind, orange, low-fat natural yogurt;
• Grilled vegetables;
• Mushroom soup,
• Baked pink salmon, seafood salad, a slice of bread.

Wednesday:

• Oatmeal, a couple of apples;
• Cottage cheese with sour cream, dried fruits, 1 pear;
• Vegetable stew, steamed chicken cutlets, 100 g low-fat cheese;
• Stewed cabbage with boiled mackerel;
• Bifilife, 1 apple.

Thursday:

• Vegetable caviar, omelette, 1 persimmon;
• 2 oranges;
• Turkey stew with tomato salad;
• Bifilife or kefir, apple.

Friday:

• Muesli with apple juice, yogurt 100g;
• Cottage cheese with any berries;
• Vinaigrette, boiled chicken leg, bread;
• Dried fruit compote, a couple of biscuits.

Saturday:

• Buckwheat porridge with water, yogurt, pomelo;
• Cheesecakes cooked in the oven with sour cream, berries, prunes;
• Zucchini boats with minced chicken and vegetables, baked with cheese;
• Vegetable salad, a piece of baked pollock, bread;
• A glass of kefir.

Sunday:

• Wheat porridge with skim milk, green tea;
• Cottage cheese and a couple of plums;
• Stewed cabbage with mushrooms, egg;
• Low-fat yogurt.

As you can see, this weekly menu for weight loss is quite varied, it will not allow you to feel hungry throughout the day. You can stick to this diet for as long as you like, making equivalent replacements of foods and dishes. Try sticking to it for 4 weeks and you will be pleasantly surprised by the results.

Nutrition rules

In his recommendations, the nutritionist adheres to the principles of healthy eating and especially emphasizes the importance of combining protein and plant foods in the diet. At the same time, according to Svetlana, there is no ideal option that should be preferred to all others. It is only important to combine the components with each other in the correct proportion, and what they will be is up to the person losing weight.

Svetlana Fus believes that you should eat in small portions, but often. She herself eats five times a day. This helps curb your appetite and prevent you from overeating in the evening. The diet must include vegetables, fruits, cereals, meat, fish, poultry and dairy products. At the same time, you should not buy only low-fat milk.

First, fat is necessary for the absorption of fat-soluble vitamins. So this substance must enter the body regularly and in sufficient quantities. Secondly, low-fat foods lack lecithin. Therefore, Svetlana recommends creating a menu so that you can eat cottage cheese with a fat content of 5%.

One of the main rules: you need to eat often, but in small portions.

In addition, Svetlana believes that it is worth having fasting days twice a week and giving up food of animal origin. Thanks to this, the body will be able to receive a large amount of vitamins and minerals, and fiber, which will also be a lot in the menu, will rid the body of waste.

Svetlana recommends that all her clients keep a food diary. According to her observations, people are very surprised when they realize how much they eat in a day. Such records are not only sobering, but also help to understand which foods should be excluded from the diet, and which, on the contrary, should be added. When creating a menu, Fus recommends adhering to the following principles:

• It is better to have breakfast with proteins and carbohydrates. Porridge, nuts, dried fruits, cottage cheese, cheese, meat are suitable. If vegetables are stewed, raw ones can irritate the gastric mucosa. Breakfast should be warm, and in terms of calories, it should be the most “weighty” of the whole day. If desired, after a couple of hours you can arrange a second breakfast of yogurt, cheese, tea, and fruit.
• For lunch it is good to eat meat, fish, poultry - baked or boiled. They need to be supplemented with vegetables seasoned with vegetable oil, but you should not eat bread.
• An excellent option for an afternoon snack is low-fat fermented milk products like kefir or yogurt, nuts and dried fruits.
• For dinner, prepare a light salad, vegetable stew, porridge, stewed liver or egg dish (but not more than three times a week). Another option is a fermented milk product. At least two hours should pass between dinner and going to bed.

Yoghurt with nuts and dried fruits is ideal for an afternoon snack.

Sample menu of Svetlana Fus

Calorie content of the diet: does not exceed 1500–2000 kcal

• Breakfast: porridge and cottage cheese.
• Second breakfast: tea with cheese or yogurt, or fruit as an option.
• Lunch: steamed vegetable salad with vegetable oil, chicken or fish.
• Snack: yogurt, a handful of nuts.
• Dinner: buckwheat porridge with boiled vegetables or stewed vegetable stew in vegetable oil.

For dinner, Svetlana usually eats buckwheat with boiled vegetables.

For participants in the show “Important and Happy,” Svetlana developed a low-calorie diet that promotes weight loss. It was compiled taking into account the fact that those losing weight will not only control their diet, but also exercise. Another goal of this nutrition program was to help participants get used to the new regime and learn to control their diet. And this, of course, also takes time. Fus says:

“I always give this example. When a cardiologist prescribes you medications that should be taken according to a certain schedule and time, do you follow his recommendations? Food should be treated the same way. Do you have a prescribed diet? This is your medicine, your salvation. This is the only way you can normalize metabolic processes.”

Therefore, the nutritionist recommends studying your body well, making a nutrition plan and sticking to it. This is especially true for those who are prone to excess weight. Svetlana believes:

“If there is a predisposition, you just have to live according to a pattern that will never lead to illness. Do not violate your diet, do not allow yourself junk food, otherwise the feeling of hunger becomes uncontrollable - like a fire constantly requiring firewood. But if you eat small portions throughout the day, your body works like a machine—it burns everything it receives.”

A two-week nutrition program from a nutritionist will be useful for those who find it difficult to switch to a healthy diet. This option can be modified and corrected depending on your own taste preferences, or can be taken as a guide to action. But don’t forget: the diet is designed for those who also train. If you follow all the rules and increase physical activity, the first results will be noticeable within two weeks.

The menu is designed for people with high physical activity

Svetlana Fus's bean diet

As a change, Svetlana Fus suggests trying a bean diet. Beans are a legume that contains a large amount of protein and, according to recent research, helps to effectively fight extra pounds, as it accelerates metabolic processes in the body. This does not mean that you will need to eat only beans all day long.

It can be used as a main dish or a side dish, be sure to add other products. For example, in the menu presented above, replace all stewed vegetables and salads with different types of beans (white, red, green beans). You can also cook it in different ways: boil, stew, make casseroles, salads and purees.

Svetlana Fus fasting days. Diet rules

Diet rules:

• The main principle of the diet is to reduce the calorie content of the daily diet (1500-2000 calories per day). For convenience in counting calories, keep a special diary. In it you can record the energy value of an individual product or the entire dish. This habit will help you adjust your diet and avoid overeating;
• Follow the drinking regime. At least 1.5-2 liters of clean water per day. It is also recommended to drink herbal infusions and teas. They improve metabolism and remove harmful toxins from the body;
• The last meal should not be later than 2 hours before bedtime. In addition, Svetlana advises dividing the total amount of food into several parts and eating in small portions. The principle of fractional meals will quickly become a habit, and in the future you will be able to eat enough in small portions;
• For breakfast you should eat food rich in protein, vegetables and fruits, as well as dairy products. You need to create your daily diet based on your personal gastronomic preferences. But keep in mind that mixing citrus fruits and dairy products is not recommended. Moreover, if you are not used to eating breakfast, you should not force your body. It is enough to drink a glass of clean water without gas or a glass of kefir;
• Proper nutrition by Svetlana Fus excludes fasting days. This method for losing weight belongs to fast diets. And its result is as short as the duration of the diet itself;
• On an empty stomach, Svetlana recommends consuming one tablespoon of olive oil. It stimulates metabolic processes and normalizes intestinal function;
• Include fresh vegetables and fruits in your menu (about 1 kg per day). They contain a large amount of plant fiber, which helps remove excess water and toxins from the body;
• If you feel hungry before going to bed, you are allowed to eat fruit or drink a glass of kefir. This will help satisfy the feeling of hunger and will not affect your figure in any way.
• If you are actively involved in sports, you should increase your daily caloric intake by 400 calories. In addition, eating after training should be no earlier than two hours later.

Svetlana Fus's diet for older people

In old age, a person’s metabolism slows down and, as a result, many begin to gain weight, but you always want to look beautiful. Using harsh methods and active physical activity here is life-threatening. Is this weight loss diet suitable for an older woman, for example, after 60 years of age?

Since this is not a diet at all, but a balanced nutritional system containing all the vitamins and microelements the body needs, not only women, but also older men will find it safe and comfortable to adhere to this style of eating. The weight will go away gradually, without causing stress on the body.

Basic principles of proper nutrition

1. The main advantage of this technique is that there are no forbidden “fruits” for Svetlana Fus. You can eat any food, only in small portions and up to five times a day;
2. To prepare dishes, you need to choose only the freshest and simplest ingredients. Nutrition according to the Fus system is based on simplicity - without frills and expensive components;
3. Such types of drinks as coffee and tea also do not lead to their elimination. This drink is allowed, but not after the main meal. Also, these drinks should not be consumed on an empty stomach;
4. You shouldn’t force your body with breakfast if you don’t have an appetite. It is necessary to start taking morning food only when the body feels a feeling of hunger;
5. People whose activities involve heavy physical activity should have a protein-rich breakfast. Eggs, white meat with vegetable salad can be an ideal morning meal;
6. For a person working at a normal pace, you can organize a light carbohydrate-protein meal. An option for such a breakfast is porridge with milk, cottage cheese with dried apricots, raisins and nuts;
7. There is no need to resort to the “services” of mayonnaise and large amounts of salt;
8. Organize food preparation using the following technological processes: bake in foil, stew, steam. Do not fry in oil;
9. Svetlana Fus is an opponent of “fasting” days, strict diets and “cleansing” the body of toxins;
10. An active lifestyle, morning exercises and basic physical activity will ensure that you burn extra calories.

Recipes

Below are recipes for delicious and simple dietary dishes.

Meat casserole with cauliflower

You will need:

• cauliflower - 1 head;
• minced meat (low-fat) - 800 g;
• 1 red bell pepper;
• 1 onion;
• 1 carrot;
• 200 g white bread;
• 1 glass of skim milk;
• 1 bunch of fresh thyme;
• vegetable oil (for greasing the mold).

How to cook:

1. Place the minced meat in a deep bowl.
2. Soak bread in milk; Chop the onion, carrots and pepper and sauté. Add everything to the minced meat, seasoning with thyme.
3. Divide the cabbage into florets and cook.
4. Grease a baking dish with oil. Spread the minced meat in a thick layer and arrange the cabbage in two rows. On top is the remaining minced meat.
5. Bake in an oven preheated to 180 degrees for 45 minutes.
6. Can be served either cold or hot.

Baked meatloaf

You will need:

• minced meat (low-fat) - 600 g;
• boiled eggs - 4 pcs;
• raw egg - 1 piece;
• vegetable oil - 1 tbsp. spoon;
• salt - 1/2 teaspoon;
• pepper.

How to cook:

1. Boil the eggs.
2. Add salt, pepper, a little water, a raw egg to the minced meat, mix everything thoroughly. Divide the mixture into 2-5 parts.
3. Form each part into a cake. Wrap one peeled egg in each. Carefully pinch the edges of the roll so that there are no tears. If necessary, roll in flour.
4. Place the rolls on an oiled baking sheet, pierce each one in several places with a toothpick and bake for half an hour at medium temperature.
5. Serve the roll cut into slices with buckwheat porridge.

Nutritionist Svetlana Fus

Official data

• Last name, first name: Fus, Svetlana;
• Place of birth: Ukrainian SSR (now Ukraine), Kyiv;
• Date of birth: 1962, August 23;
• Zodiac sign: Virgo; according to the eastern calendar - Black Tiger (element of the year is water); patron planet Earth;
• Higher education; graduated from NMU named after. A. A. Bogomolets;
• Occupation: doctor-nutritionist, head of the Center for Weight Normalization, media consultant on proper nutrition;
• Marital status, children: married, husband – Igor Fus; I have a daughter.

Reviews

Angelina, 61 years old

Just recently I tried Svetlana Fus’s diet, since being overweight had a negative impact on my health, and due to my age, I can no longer actively engage in sports. In a week I managed to lose 5 kg without harm to my health.

Ekaterina, 28 years old

I was on Svetlana Fus’ bean diet and lost 4 kg in a week. While losing weight, I didn’t feel hungry, my health didn’t worsen, and I was quite happy with the result.

Milana, 31 years old

I followed Svetlana Fus’s 4-week diet, the total weight loss during this period was 12 kg. I can say that it is quite easy to maintain such a nutrition system, especially if you are focused on results. Yes, during the diet I had problems with stool several times, but in general, this is not such a big problem.

Summarize. The diet of nutritionist Svetlana Fus will have a beneficial effect on the body of people of any age (except children). It does not have strict restrictions, does not force you to suffer from hunger pangs, but at the same time it will help you get rid of those extra pounds that are so hated by any woman (or man) once and for all. The main thing is not to wait for lightning-fast results, to be patient and have a positive attitude.

Reviews and results

This food cannot be called a diet - it is a way of life that allows you to achieve the desired result without fasting, but with moderate physical activity, regardless of age. It is also important that nutrition according to this system allows you to maintain normal weight. The results of losing weight are different for everyone, but most often the first kilograms are gone after 1-2 weeks. Maintaining the achieved weight depends entirely on the desire of the person, his will and adherence to proper nutrition.

• “... Of course, proper nutrition helps to lose weight, you just need to be patient, since the kilograms will not go away quickly. I didn’t contact a nutritionist to develop the menu, but simply used nutritional recommendations. The main thing is to prepare low-calorie dishes at home and avoid snacking on cookies, pies and pies. Well, in general, think about calories and what you eat. For example, I used to eat 100 g of sunflower seeds in an evening while watching a movie, without thinking about the consequences. They contain more than 500 kcal, to spend them you need to dance fast dances, run or swim for an hour. And so it is in everything. Now I eat boiled or baked fish, vegetables, turkey, chicken. I turn it on porridge 2-3 times a week and only in the morning. I eat nuts in moderation (30-40 g per day), dried fruits and fruits. Cottage cheese and kefir have appeared in my diet, which I don’t really like and had previously excluded. But it is much healthier in all respects to eat 150 g of cottage cheese than 150 g of cake. In addition, I started going to the pool. As a result, in 3 months the weight decreased by 5 kg. I’m determined to continue further.”
• “... I eat according to this system all the time. I can say that there is nothing new in it - we were just once again reminded of the basics of a healthy and balanced diet. Of course, when I needed to lose weight, I limited myself to 1300 kcal plus fitness. When the weight was reached, I slowed down a little: I switched to 1500 kcal and gave up fitness (now I go to the pool once a week and walk a lot). Such nutrition really helps to keep weight at the same level, but the most important thing is to weigh yourself more often and not allow an increase of more than 1.5 kg and immediately take action (for example, reduce calories through cereals and fats). It is difficult to constantly think about what you can and cannot eat and not eat what is forbidden. This requires colossal willpower.”

Nothing new

The diet from Svetlana Viktorovna Fus contains the well-known rules of rational nutrition. Unlike many self-proclaimed weight loss “gurus,” Svetlana Fus has a higher medical education and more than fifteen years of work as a nutritionist. In addition, she herself had to go through the difficult path of losing weight, that is, Svetlana Viktorovna Fus knows the problem of losing weight from the inside.

The most important principle of losing weight and maintaining weight is proper nutrition plus physical activity. You cannot force your body to starve or deny yourself certain foods. This will only slow down your metabolism. Every day on the table should be present:

• proteins (meat, fish, dairy products);
• vegetables;
• fruits;
• porridge;
• cereals.

You can have breakfast whenever you want, but be sure to eat five times a day (no skipping!), this is one of the tips from the famous nutritionist.

A categorical “no”:

• frying (dishes are boiled, baked or stewed);
• pure sugar;
• fasting days.

Dairy products should not be completely low-fat. It is necessary to drink clean, non-carbonated water (about two liters per day). It is better not to combine meat with bread. You should not eat immediately after training, wait at least two hours. Do not treat the diet as a temporary condition, consider it a smooth transition to a balanced diet, the goal of which is not only weight loss, but also health.