Tatyana Malakhova’s diet: “Friendship Diet”

Tatyana Malakhova’s diet also has a second name, “The Friendship Diet,” which she, having a great desire to lose excess weight, developed based on her own observations. The main essence of such a diet is the gradual elimination of harmful foods, a list of which, by the way, was also compiled by Tatyana Malakhova, as well as a smooth transition to wholesome and healthy foods.

Harmful foods, according to Tatyana Malakhova’s diet, include:

1. all types of sweets;
2. mayonnaise, ketchup and seasonings;
3. highly processed food products and refined products;
4. potato;
5. alcoholic drinks;
6. rice, corn and bread.

Healthy foods include fresh vegetables and fruits, as well as low-fat fermented milk products. Seafood is considered especially healthy because it is a source of omega-3 fatty acids, microelements and proteins. It is allowed to eat legumes, seeds, dried fruits, whole grains, and you can add garlic, pepper, lemon, herbs to your food - all of these are considered natural seasonings. By the way, sweets are also allowed - dark chocolate will be an excellent source of energy, as it contains about 70% cocoa.

Now let's look at a sample menu for the Friendship Diet:

Breakfast: vegetable salad - half a carrot, 1 pc. celery and three slices of grapefruit, sprinkled with sesame seeds. You can also eat oatmeal made from 3 tbsp for breakfast. l. flakes found in one percent low-fat cottage cheese or kefir per 70-80 grams.

Second breakfast: “Sybarit” cocktail prepared from 80-100 gr. low-fat cottage cheese, finely chopped fruit - 1 kiwi, 1⁄2 grapefruit or half an apple.

Lunch: 200 gr. vegetable salad - carrots, 30-40 gr. fresh beets, 3 tsp. olive oil. Also, lunch may include 110-130 g. red fatty fish combined with 100 gr. boiled or stewed vegetables.

Dinner: vegetable salad, similar to the one for lunch. Additionally, it can be filled with 60-70 g. cheese prepared according to a home recipe. In addition, one egg white, egg or 100 grams is allowed. lean poultry meat.