How to lose 40 kg with Tatyana Malakhova’s system, personal experience

Diet features

After suffering a serious illness in childhood, extra pounds haunted Tatyana Malakhova for many years. She tried different systems for losing weight, but could not achieve any visible results. I managed to lose excess weight only after using my own technique.

• Tatyana Malakhova's weight loss diet has no analogues. The author is neither a doctor nor a nutritionist. She is a heating engineer who has managed to apply her engineering knowledge in the field of health and getting rid of extra pounds.
• Tatyana Malakhova is sure that excess weight is not a disease, but the result of the fact that calories received from food are not accumulated into energy, but are stored “in reserve” in the form of fat deposits.
• It is necessary to ensure that calorie consumption is greater than consumption, without harm to the body, psychological suffering and discomfort.
• You can be in great shape without grueling fasts and strict restrictions. Therefore, the author’s method cannot be called a diet in its traditional sense; it is rather recommendations for proper nutrition.
• Every woman who wants to lose extra pounds must independently develop a nutrition plan, using the appropriate recommendations. The author of the diet suggests taking a closer look at your body, finding out its needs and making “friendship” with it.
• You should not starve yourself, exhaust yourself with workouts, prohibit unnecessary snacks, or insist on increased fluid intake. All harsh conditions, according to Tatyana Malakhova, lead to the opposite result, because the body closes, digestion stops, and metabolism is disrupted.

Due to the peculiarities of the diet, it is called heat engineering. The first thing the process of losing weight begins with is working through your eating habits and turning them to your advantage.

Adjusting habits leads to the following results:

• improving metabolism;
• weight normalization;
• improving the body's immune response;
• increasing overall tone;
• removal of toxins;
• coordinated work of all organs.

The first 10 days of the diet set the body up for proper functioning and activation of internal forces.

After 1–2 weeks you can see the first results:

• disappearance of fat deposits in problem areas;
• improved mood;
• a surge of strength and energy.

Changing the nutritional system must be done gradually, excluding violence against the body.

Who is the system suitable for?

You can lose weight using the “Be Slim” system at any age and even with chronic diseases of the gastrointestinal tract after consultation with your doctor. The technique is optimal for those people who are ready not only to restore a slim figure, but also to transform their appearance for the better.

Gradual weight loss according to Tatyana Malakhova’s method

The only people who need to be careful are allergy sufferers, but they will also be able to create a dietary menu according to the commandments of Tatyana Malakhova, taking into account the individual characteristics of the body.

Basic Rules

You should eat 4-5 times a day, the last time no later than 3-4 hours before bedtime. The weight of a single serving should be no more than 400 g.

Key principles of the system:

• Psychological preparation and desire for results.
• Adequate sleep - at least 8 hours.
• Compliance with the diet with equal breaks.
• It is recommended to eat slowly.
• Balance of fats, proteins and carbohydrates (30–35 g of fat, 1–1.5 g of protein per kg of weight).
• Consumption of polyunsaturated fatty acids.
• Sufficient amounts of natural vitamins and minerals.
• Refusal of processed and unhealthy foods (salt, sugar, coffee, food additives).
• Fruits as a separate meal.
• Large amounts of raw vegetables eaten at the beginning of each meal.
• Drinking regime. 2 liters of clean still water in small portions and small sips. You should drink 15–20 minutes before meals and no earlier than an hour after. In the morning - a glass of warm water. After tea or coffee, you should drink 2 more cups of water.
• Availability of physical activity.

Tatyana Malakhova's diet has a satisfying, nutritious diet and is easily tolerated. It is balanced in all respects and does not require the use of vitamin complexes or dietary supplements. Easily combined with physical activity and does not deplete muscle mass.

Fully or partially limited products

Tatyana Malakhova's diet for weight loss excludes from the diet:

• Fatty and fried meat products and sausages made from them, semi-finished meat products, smoked meats, fast food, products containing food additives (dyes, flavor enhancers, preservatives, genetically modified additives), white wheat bread, pasta, baked goods.
• Pickles, canned products, marinades.
• Salt, sugar and products containing it (factory juices in packages, confectionery, baked goods, preserves, jam, creams, cakes, ice cream, sweets, cakes, sweet drinks).
• Drinks include carbonated sweets with preservatives and alcohol-containing drinks.

Table of prohibited products

Contraindications

The diet has a minimum of disadvantages and contraindications. The main disadvantage is slow weight loss. In the first weeks, constipation and skin rashes may appear, which disappear over time.

Diet contraindicated:

• people suffering from gastric and duodenal ulcers;
• teenagers;
• pregnant women and nursing mothers;
• in the stage of exacerbation of gastritis;
• in the postoperative period;
• during professional sports;
• with severe obesity;
• with weak immunity.

Before using the technique, you should consult your doctor.

Rules for people with gastrointestinal diseases

People with diseases of the digestive system must adhere to their rules:

1. Eat fermented milk products for breakfast.
2. Hercules is the most favorable cereal. Cook porridge only in water.
3. Replace some raw vegetables with vegetable juices. First, they must be diluted with water 1:1, then drunk whole.
4. Eliminate radishes, onions, radishes, celery, daikon, raw cabbage and beets.
5. Prepare salads from baked and boiled vegetables.
6. In their raw form, you can eat greens, peeled cucumbers, lettuce, soybean sprouts, beans, and sunflowers.
7. Instead of salad, before eating, drink a glass of juice diluted with water or a cocktail of juice and kefir. You can start your meal only 15 minutes after the cocktail.

Dietary recommendations

During the diet, it is recommended to eat the most natural foods possible:

• Fresh vegetables and fruits in a wide range. Salads are seasoned with vegetable oil if there are vegetables and fish on the table. If vegetables are served with meat, then low-fat yogurt is used as a dressing.
• Fermented milk products with reduced fat content. It is better to use them without additives, mixing them with fruit yourself.
• It is necessary to include cottage cheese and low-fat cheeses in your diet.
• Fish, quality seafood. They are sources of protein, microelements and Omega-3 fatty acids, and reduce cholesterol levels.
• Whole grain products (bread, cereal, brown rice).
• Legumes. They are sources of vegetable protein.
• Seeds, nuts, dried fruits that can replace desserts and sweets. It is important not to overuse.
• Natural seasonings: garlic, onion, spices, lemon juice, pepper. This can improve the taste of dishes and reduce salt consumption.

Instead of sweets and jam, you can use 25–30 g of dark chocolate (70–85%). It has a low glycemic index and promotes the production of the joy hormone.

Chocolate reduces stress hormone levels, improves performance, and restores energy potential.

Drinks are recommended to be consumed 20–30 minutes before meals and an hour after.

During the day you are allowed to consume:

• vegetable and fruit fresh juices;
• nectars;
• berry smoothies and fruit drinks;
• jelly and unsweetened compotes;
• herbal teas;
• ginger drink;
• coffee beans;
• cocoa;
• mineral water.

Malakhova's diet does not require a sudden change in the usual menu.

Products to Avoid

If you use them, all weight loss on the Friendship diet can go down the drain.

• Fresh bakery.
• Semi-finished products that can be frozen (especially if they are not prepared at home).
• Sausages, smoked meats, canned food, fast food.
• Potatoes, corn, polished rice.
• Various sauces, carbonated drinks or desserts that contain a lot of sugar and cream will not be beneficial.
• Do not abuse alcohol while dieting.

Malakhova recommends completely avoiding dishes and products that undergo deep heat treatment, refined products, and those that contain flavor enhancers.

What products are prohibited

The following products are prohibited:

• Salt. Consuming this product in small quantities is beneficial to the body. People do not take into account the large amount of salt content in finished products (sausages, semi-finished products, sauces, fast food).
• Sugar. Many foods may contain sugar, such as white flour bread, etc.
• Foods with a high glycemic index. They contain simple carbohydrates and provide a quick and short-term release of energy. This is rice, potatoes, flour.
• Fried and smoked. In addition to being high in calories, they are harmful to the body.
• Semi-finished products and fast food. They contain harmful fats and flavor enhancers.
• Alcoholic drinks. In addition to supplying the body with a large amount of calories, they can weaken the will and provoke overeating.

Tatyana Malakhova suggests eliminating harmful foods gradually, replacing them with healthy ones.

The main principle is non-violence against the body, therefore, if it is difficult to give up a certain product, then you should postpone this step and return to it again later. It is important not to subject the body to stress.

I'll have to cut it out of my diet

Let's go directly to the menu. Tatyana Malakhova’s weight loss method involves excluding or minimizing the following products:

• Salt. Pay attention to labels, as it is hidden in baked goods and sauces, crackers, and mayonnaise. At the same time, give up processed foods, because they also contain a lot of salt.
• Sweets, candies, desserts, cakes. Once you reach your goal, you can treat yourself to treats every once in a while. For now it's prohibited.
• Refined carbohydrates.
• Alcohol, fatty and fried, spicy and smoked foods.

How to build a proper nutrition system

Malakhova's diet does not require a sudden change in diet. There are 3 rules:

• correct selection of products;
• the right combination;
• correct time of use.

To determine compatibility, the following method is proposed. You need to present the desired products on the plate, for example, herring with strawberries or sausage with bananas.

If it is impossible to imagine a combination, then such products should not be combined. For some people, fresh fruit increases their appetite, so they can be replaced with baked fruit.

Tips for building a diet:

• No need to drink milk. It should be replaced with fermented milk products. The fat content of fermented milk products should be 0%.
• You need to eat cottage cheese more often. It is better than kefir because it does not irritate the pancreas.
• Fruits cannot be eaten after 16.00, only in the first half of the day.
• You cannot combine vegetable and animal fats, because the body breaks them down differently.
• Carbohydrate foods are not compatible with saturated animal fats. It can be combined with unsaturated fats (vegetable), but the amount of oil in the porridge should be minimal.
• Mayonnaise is not acceptable.
• Cereals, legumes, bread, pasta are not compatible with protein products.
• A side dish for animal food can only be vegetable.
• Raw vegetables are compatible with all foods.
• Fruits are not compatible with anything, and they also cannot be eaten for dessert.
• Only the white without the yolk is added to baked goods.
• Heat treatment of products is carried out if it cannot be avoided.
• Dishes are prepared on the grill or baked in the oven.

Tatyana Malakhova explains the need to correctly combine products from an engineering point of view. The body selects its own enzyme for each type of food.

If the food is complex in composition, then the body will need a large set of enzymes, it will not cope well with its processing and will send the excess to the “reserve”, i.e. to fat deposits. Different types of protein (meat, mushrooms, cheese, eggs) do not combine with each other.

Breakfast

• You should have breakfast at 8 o'clock in the morning. Before breakfast you need to drink a glass of clean warm water. This will help start your metabolism and remove toxins from the body.
• Breakfast should start with a salad, which includes beets, carrots, celery; it is better to season it with olive or linseed oil.
• A proper breakfast includes carbohydrate foods with a low glycemic index (35–50), which are supplemented with proteins. The goal is to increase the body's performance.
• You can eat porridge, legumes or unsweetened low GI fruits. You should not drink fruit juice, because it contains a higher GI than fruit.
• You can arrange a fruit breakfast.
• Porridge prepared with various additives will not give you a feeling of monotony. Add seeds and nuts, dried or fresh fruits to the porridge.

Lunch

Fruits are the best option for a second breakfast, but they can increase your appetite. If you want to snack on something substantial, you can mix fruits with cottage cheese, raw vegetables, or add seeds or nuts to the salad.

Dinner

• The main lunch dish is a large portion of salad, which must be eaten first. Vegetables can be anything.
• Low-fat fermented milk drinks should be used as a dressing for meat, poultry and eggs.
• Legumes can be offered to those who have a sweet tooth. Beans, lentils, and peas for lunch will help you cope with the desire to eat sweets. According to the rules of the diet, second breakfast and lunch can be swapped.

Dinner

• Dinner should be no later than 18–19 hours. If you have dinner later, then have something light. Lean animal protein is best.
• Supplement it with raw vegetables.
• Protein takes a long time to digest and a third of energy is spent on digestion, so the more protein, the better for your figure.
• At night, the body does not spend energy, so you should not eat carbohydrates at night. It is better to avoid porridge and potatoes, giving preference to vegetable salad, fish or meat.
• First you should eat half the salad, and then start eating protein.

Alternative

Tatyana Malakhova’s weight loss method is very different from all of the above. The author does not approve of diets in which a person sharply limits his diet, toughens up his workouts, and also drinks liters of water. All this can be used in the form of a jerk to achieve a one-time result. But it is only a half measure.

If you stop there, then in a few months everything will return to its place. In addition, the final plumb line under a hard constraint is relatively small. This can be explained very simply. Having felt the beginning of a hungry period, the body launches defense mechanisms. That is, it slows down metabolism. And consuming 1200 kcal per day instead of 2500, you will be surprised to notice that you are practically not losing weight. What happens when you go back to your normal diet? Anything that comes in above these 1200 kcal will automatically be stored as a reserve as the metabolism remains slow. And you will gain extra pounds again.

Tatyana Malakhova’s author’s weight loss method takes into account the shortcomings in modern weight loss systems. It helps women ease the transformation process and protects their health from possible consequences.

Sample menu for the week

Tatyana Malakhova's diet provides a menu for weight loss for 7 days:

1. For breakfast - low-fat cottage cheese. Second breakfast - take fruit on your own. For lunch - stewed vegetables with chicken fillet. You can end the day with vegetable salad and fish.
2. Breakfast - fruit, low-fat kefir. Next breakfast is cheese. Lunch - boiled vegetables with turkey. For dinner - vegetables and squid.
3. Breakfast - low-fat cottage cheese and a handful of seeds. Second breakfast - fruit. Lunch - vegetables seasoned with vegetable oil and fish. For dinner - salad with fresh vegetables and herbs, boiled peas.
4. For breakfast - kefir with herbs. The next breakfast is low GI fruits. Lunch - boiled vegetables with beans. For dinner - salad of vegetables and lamb.
5. Breakfast: low-fat cottage cheese with berries. Second breakfast - hard cheese. Lunch - stewed vegetables with rabbit. Dinner - vegetables and mussel soup.
6. Breakfast - low-fat cottage cheese and sprouted wheat grains. Snack: fruit. Lunch - boiled vegetables with beef. For dinner - vegetable salad, boiled lentils.
7. Breakfast: low-fat cottage cheese with carrots. Snack - seeds, nuts. For lunch - stew with pineapple. Dinner - vegetable salad and shrimp.

Diet "Friendship" from Tatyana Malakhova

The “Friendship” diet from Tatyana Malakhova allows you to create a varied menu, but this should be done according to the recommendations of the heating engineer himself:

• in the morning it is better to eat fermented milk products, cereals and salads;
• for dinner, only protein foods with vegetables are allowed - first you need to eat ½ serving of vegetables, then a protein product and finish the meal with an “aperitif”;
• there should be an alternation of days with plant and animal proteins;
• for lunch you should eat baked vegetables;
• It is better to eat portions of raw vegetables or after blanching;
• Dishes containing animal products should be seasoned with yogurt and lemon juice;
• It is better to add vegetable oils to fish, cereals, and soy products;
• clean water should be consumed 20-30 minutes before or after a meal (an hour later).

Watch this video about the “Friendship” diet from Tatyana Malakhova:

Menu for weight loss: breakfast, lunch, dinner

The morning meal is the most important for the body, because it gives energy for the whole day. What you can cook for breakfast:

• cottage cheese with the addition of sour cream and spinach (200 g) + low-fat hard cheese (50 g) + whole grain toast (1 piece);
• buckwheat porridge with water (200 g) + kefir (100 ml) + dried apricots (2-3 pieces);
• milk porridge with pumpkin (250 g) + fermented baked milk (150 ml glass);
• fresh tomato (1 medium-sized piece) + boiled chicken eggs (2 pieces) + tofu cheese (30 g);
• cottage cheese with sour cream (200 g) + honey (20 g);
• oatmeal in water with prunes, raisins (200 g) + natural yogurt (100 ml);
• steamed omelette with herbs (200 g) + a piece of cheese (50-70 g).

For lunch you need to prepare nutritious dishes, options may be as follows:

• pink salmon in the oven (100 g) + stewed beans with tomatoes (250 g);
• salad of boiled veal, radish and bell pepper (200 g) + tofu cheese (100 g);
• boiled rabbit meat (100 g) + any fresh vegetables (250 g);
• zucchini, stewed carrots (200 g) + boiled chicken fillet/breast (100 g);
• cabbage stew with rice (200 g) + baked tuna (150 g);
• grilled fish (100 g) + fresh vegetable salad (250 g).

In the evening, you also need to stay full so that you don’t feel hungry before going to bed. To solve this problem, the following options are suitable:

• baked or boiled pollock (200 g) + spinach or any lettuce leaves (200 g);
• boiled or grilled beef (150 g) + stewed vegetables (200 g);
• steamed cutlets from lean meat (100 g) + salad of radishes, tomatoes and arugula (200 g);
• seafood (100 g) + fresh vegetables in the form of salad (200 g);
• steam omelette (!00 g) + shrimp (100 g) + wheat germ (100 g);
• cottage cheese with herbs (100 g) + grilled mushrooms (100 g) + boiled egg (1 piece).

If a person eats 4 times a day, then for second breakfast or afternoon snack you can and should eat fruit - up to 400 g, any from the list of permitted ones.

Sample menu for the week

In principle, the weekly menu can be compiled taking into account your own preferences; for example, you can use this option:

How to go out correctly

In general, even official medicine believes that nutrition according to Tatyana Malakhova’s method can be followed throughout life - this will only benefit both the figure and the general state of health. The developer of the weight loss program herself recommends, after achieving the goal, to introduce previously prohibited foods into the menu, but in small quantities, and the level of fat content/calorie content of the dishes can be increased.

There is no specific way out of the diet.

Diet

Compliance with the established time for eating is one of the important principles of Tatyana Malakhova’s diet. She offers 2 types of such schedules.

Option one

In the first option, you should eat at the following times:

• Breakfast - 7.00 - 8.00.
• Second breakfast - 10.00 - 11.00.
• Lunch - 13.00 -15.00.
• Dinner - 17.00 -19.00.

Option two

Depending on what time a person gets up in the morning and how his work day goes, you can use the following routine:

• Breakfast - 8.00 -9.00.
• Lunch - 12.00 - 13.00.
• Afternoon tea - 15.00 - 16.00.
• Dinner - 18.00 - 19.00.

On weekends, the routine may be disrupted. It is even beneficial to the body in some way.

Benefits of the program

What advantages have already been noticed by those who have used the “Friendship” method:

1. There are no very strict restrictions in creating a menu, a large selection of products.
2. There is practically no feeling of hunger during the diet, since it is very filling and nutritious.
3. The specified nutrition is balanced; there will be no need to take additional vitamins and minerals.
4. The technique can be used by people of any gender and age.
5. The diet is ideal for combining with training. This option can bring even better results than the diet itself.
6. If you follow all the recommendations of Tatyana Malakhova, the first result of losing 2-3 kg of weight can be obtained within a week.
7. The set of products and the number of meals allow you to use it for an unlimited time. At the same time, there is no threat of exhaustion of the body.
8. The number of contraindications and disadvantages of the diet is minimal.
9. The products that are used for cooking during the diet are not only healthy, but also budget-friendly. It is not necessary to buy expensive overseas ingredients for dishes. Preparation is the simplest and does not require much effort.
10. Malakhova assures that such a diet helps not only to lose weight, but also to reduce the volume of the stomach, which in the future will help you get enough of small, low-calorie portions of food.
11. Such nutrition regulates metabolism, and a sufficient supply of vitamins and minerals helps strengthen the immune system.

The disadvantage of the “Friendship” diet, compiled by Tatyana Malakhova, can only be the difficulty of surviving the first days of the diet and the difficulty of adapting to a new lifestyle, giving up habitual unhealthy foods.

Useful tips

For those who are used to eating a lot of food, the diet menu may seem ridiculous and ridiculous. But is it smarter to be a walking fat factory? Maybe you should listen to your body?

By the way, the process of leaving Malakhova’s diet is not even specifically discussed. After all, this is a normal, active lifestyle without starvation and unnecessary suffering. Unless sometimes, when you reach a comfortable weight, you can allow yourself a little bread, sweets and light wine.

Details about joining Tatyana Malakhova’s “Friendship Diet”, useful advice and consultations can be regularly received on her website called “Be Slim”.

Here, her system of engineering-intelligible energy balance of the human body is described to the smallest detail and is constantly supplemented by interesting experience. New recipes are appearing, which are shared on the site by many participants who have believed in Tatyana Malakhova’s system of losing weight and normalizing weight and have learned to enjoy a healthy, balanced life in every sense.

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