How to lose weight forever: advice from nutritionist Margarita Koroleva. Margarita Koroleva’s diet: “Fasting week Queen’s diet

Nutritionist Margarita Koroleva believes that weight loss can only be achieved through individual selection of nutrition. In her opinion, there are no universal diets suitable for everyone. Those who are watching their figure or want to lose a few extra pounds should familiarize themselves with the weight loss programs that the star nutritionist has devoted more than twenty years to.

Description of the diet

Many pop stars idolize Margarita Koroleva because she helped them acquire the desired figure.

We lost weight with her Nadezhda Babkina, Tina Kandelaki, Anita Tsoi, Andrey Malakhov, Natasha Koroleva . The nutritionist has published several books on healthy eating, which have become especially popular among girls and women in our country.

The essence of the diet is in which acid and alkaline enzymes do not interfere with each other. Food is absorbed quickly and completely. This slows down the process of fat storage.

During the diet, the following rules are observed:

Drink 2-3 liters of water during the day. It should be without gases. Be sure to drink a glass of water 15-20 minutes before meals. You should not drink during or immediately after a meal. Let's say green tea.
Avoid salt, sugar and seasonings. Oil, ketchup, alcohol, and mayonnaise are prohibited.
The number of meals per day is 5-6 times.
You can't skip breakfast.
The products are boiled, but not fried or baked.
After 19 o'clock they don't eat anymore.
It is important to go to bed before 24 o'clock at night, because normal sleep is one of the foundations for losing weight.

It is necessary to be able to correctly go out from the diet. Vegetables and meat are introduced gradually. It can be rabbit, turkey, veal. Over time, dishes can be baked or steamed.

For the first time, you need to exclude pickles, fast food, and sweets from the menu. It is better to replace them with vegetables, fruits, dried fruits. We must not forget about walking, fitness, exercise and running.

gastritis;
ulcer;
diabetes;
obesity;
renal and liver failure.

Pregnant and lactating women, as well as people during periods of high nervous tension, should refrain from such nutrition.

The nutrition programs of a renowned nutritionist are designed for 4, 7 and 9 days. Everyone can choose the appropriate menu and learn more about how to look irresistible.

Menu for 9 days

Margarita Koroleva has developed a nutrition plan that is based on the principles of a mono-diet. It involves eating one product for three days.

The carbohydrate menu alternates with foods rich in proteins and fiber.

Thus, Margarita Koroleva’s diet takes 9 days:

The tenth day should be a fasting day. Kefir and oranges are suitable for it. Then new dishes are gradually added to the menu.

For 9 days, you cannot introduce any other product, even in small quantities, otherwise the diet will not bring the desired result. If combined with water treatments, fitness and massage, the effect will be more noticeable.

The 9-day nutrition system is recommended for people who previously limited themselves to eating junk food, and did not sweep away everything in the refrigerator. You should develop eating habits, and only then follow a similar diet.

If you stick to it for a long time, you can lose weight forever; the menu has already been compiled by a specialist. All that remains is to follow the recommendations. Before starting a diet, you should consult your doctor.

Is it possible to lose weight after 50?

The famous nutritionist has developed a menu for people of different ages. One of them is suitable for men and women over 50 years old.

The basic principles of nutrition after 50 on a diet are:

drinking plenty of water;
small portions;
5-6 meals.

This diet is perfect for older people, because it does not force you to completely give up your favorite foods. During it sweets allowed, but you can eat them before lunch. Dinner at 6 pm, and then any food is prohibited.

Margarita Koroleva advises older people to give up salt and replace it with lemon juice and herbs. For bread, you should choose rolls with bran.

There is no need to reproach yourself for breakdowns, even if you have eaten your favorite sweets.
You can't go hungry.
It is important to eat meat, because it is an essential protein. You should give up hamburgers, processed foods, and sausages.
Sugar should be replaced with honey.

To get rid of 1.5 kg in 7 days, the following menu for every day is suitable:

Monday

Breakfast: buckwheat, rice or oatmeal porridge, tea.

Second breakfast: banana.

Lunch: chicken with broccoli, vegetable salad, tea.

Snack: a glass of kefir.

Dinner: steamed fish, tuna and celery salad.

Tuesday

Breakfast: cottage cheese with eggs, carrots with sour cream.

Second breakfast: mango juice.

Lunch: vegetable puree soup.

Snack: apple.

Dinner: a piece of fish with vegetables.

Wednesday

Breakfast: a piece of pineapple, kefir or yogurt.

Second breakfast: berries.

Lunch: chicken fillet with asparagus.

Snack: dried fruits.

Dinner: salad with seafood.

Thursday

Second breakfast: fruit juice.

Lunch: chicken fillet and vegetables.

Snack: steamed zucchini.

Dinner: cauliflower and egg.

Friday

Breakfast: cottage cheese with berries, kefir.

Second breakfast: apple.

Lunch: vegetable soup.

Snack: Fruit or vegetable juice.

Dinner: mushrooms with spinach.

Saturday

Breakfast: oatmeal with honey, green tea.

Second breakfast: pineapple.

Lunch: fish with cauliflower.

Snack: almonds (4-5 pieces).

Dinner: buckwheat with vegetables.

Sunday

Breakfast: zucchini pancakes, yogurt.

Second breakfast: kefir.

Lunch: meat with vegetables.

Snack: dried fruits.

Dinner: jacket potatoes, vegetable salad.

After dinner, you can drink a glass of low-fat kefir.

Margarita Koroleva is a star nutritionist; she helped Philip Kirkorov, Anita Tsoi, Natasha Koroleva and Nikolai Baskov lose weight. In the article for you - the secrets of Margarita Koroleva absolutely free!

The popular formulation “the secret of being slim” has practically lost its relevance. The fact is that there are no secrets, but there are different nutrition systems and diets. The main thing is to choose the best option for yourself.

Nutritionist Margarita Koroleva

Margarita Koroleva is a famous nutritionist and author of a popular weight loss method called: Margarita Koroleva’s 9-day diet. With the help of this technique, such show business stars as Nikolai Baskov, Andrei Malakhov, Natasha Koroleva, Masha Malinovskaya, Vladimir Solovyov got rid of excess weight and consolidated the results.

The nutritionist is a candidate of medical sciences, heads an aesthetic medicine clinic and has devoted more than twenty years to the practical study of proper weight loss. Today, thanks to it, thousands of people successfully get rid of extra pounds.

The essence of the diet

Margarita Koroleva’s 9-day diet allows both women and men to lose up to 10 kg of excess weight without fasting and a sophisticated menu. It is divided into three stages and consists of 3 mono-diets, which follow one after another - for three days each. During this time, the body is cleansed and metabolism accelerates. Thus, a nine-day diet is an ideal relief for changing eating behavior and subsequent transition to constant proper nutrition.

Stages of the 9-day diet

Margarita Koroleva’s mono-diet for 9 days includes 3 stages.

Rice (1-3 days)

Rice is not only a source of complex carbohydrates that provide a long-lasting feeling of fullness, but also a good adsorbent. It also removes excess salt, and with it liquid. The rice diet involves the consumption of boiled rice without salt, sugar and oil. To do this, the night before, soak 250 g of rice, and in the morning, rinse and boil it for 15 minutes (1 part rice to 2 parts water). Divide the resulting amount of rice into 5-6 servings. Repeat the same for the next two days. Don't forget to drink 2 - 2.5 liters of clean water every day.

Effect: this is an introductory stage that will relieve the digestive system and cleanse the body, preparing it for weight loss. In addition, several kilograms will leave you in the first days.

Chicken (4-6 days)

During the three-day chicken mono-diet, you should eat boiled or baked chicken without salt - about 1 kg of meat for 1 day. If for some reason you do not accept chicken meat, you can replace it with low-fat varieties of fish (hake, pollock - in the same quantity). Remove the skin from the chicken and separate the meat from the bones. Divide it into 6 servings and eat throughout the day. The last appointment must be no later than 20:00. Don't forget to drink clean water as well as green tea.

Effect: chicken meat is a storehouse of protein necessary for burning fat, which ensures the formation of new cells and renewal of the body. In addition, during the chicken mono-diet, cravings for sweets will significantly decrease, and the feeling of fullness will remain for a long time. Fat deposits are actively burned.

Vegetable (7-9 days)

The vegetable stage closes the diet, during which you need to eat 300 g of fresh vegetables (without salt, oil, lemon juice is allowed as a dressing) and 500 g of boiled, steamed or baked vegetables every day. It is better to choose: any cabbage, zucchini, cucumbers, green peppers, lettuce. It is forbidden to eat potatoes. You should drink 1.5 - 2 liters of water per day, which can be sweetened with honey - no more than three teaspoons per day.

Effect: the vegetable stage is designed to ensure that the body receives the vitamins and microelements it needs. Also during this period, the microflora is normalized, cleansed of impurities, toxins, and metabolism accelerates.

Quitting the diet

After cleansing the body, it is necessary to maintain the achieved result. Since Margarita Koroleva’s 9-day diet is based on a consistent process of tuning the body to lose weight. Therefore, after you have successfully completed each stage of the diet, you need to eat smaller meals, drink more clean water, gradually reduce your sugar intake, move a lot, and devote enough time to walks in the fresh air and sleep. Do not indulge in taboo foods (confectionery, fast food, fatty dishes) - this threatens not only the return of kilograms, but also a sharp deterioration in well-being. After Margarita Koroleva’s diet, the body is cleansed and adjusted to proper nutrition, so controlling yourself is very important.

Alternative diets

We bring to your attention several alternative diets.

Menu for the week

If for some reason (for example, diseases of the gastrointestinal tract) you cannot sharply limit your diet, as should be done during the 9-day diet or mono-diets, the nutritionist suggests choosing a more gentle option. The seven-day diet will allow you to lose 3 to 8 extra pounds of excess weight.

Don't forget that all dishes are prepared without oil, salt and sugar.

200 ml of kefir (1.5% fat) or 150 g of natural yogurt (you can add 100 g of strawberries, raspberries or currants);
200 g pineapple;
200 g baked chicken, 150 g steamed asparagus;
200 g of vegetable puree soup;
150 g boiled shrimp.

200 g of cottage cheese (up to 9% fat) and 150 g of raspberries;
200 g grated carrots with a tablespoon of natural yogurt;
200 g boiled hake, 2 tomatoes, 1 cucumber;
1 apple;
1 chicken egg and 150 g of boiled cauliflower.

omelette: 2 chicken eggs + 100 ml milk (1.5% fat);
200 g currants/raspberries;
170 g baked pollock;
200 ml tomato juice;
1 baked zucchini.

150 g rice porridge (water);
200 g of Chinese cabbage;
200 g chicken breast, 150 g steamed vegetables (cauliflower, asparagus, broccoli);
150 g pineapple;
200 g baked champignons.

150 g oatmeal (in water) with 1 teaspoon of honey, 1 apple;
200 ml freshly squeezed orange juice;
200 g steamed salmon, 150 g Chinese cabbage;
50 g almonds;
1 boiled egg, 2 cucumbers.

200 g buckwheat porridge (in water), 1 cucumber and 1 tomato;
150 g strawberries;
200 g boiled chicken breast, 3 lettuce leaves;
100 g dried fruits;
200 g baked hake, 150 g cauliflower.

200 g cottage cheese (5% fat), 1 banana;
2 apples, 100 g raspberries;
200 g baked chicken breast, 200 g Chinese cabbage;
200 ml kefir (1.5% fat);
150 g boiled shrimp, 2 cucumbers, 1 tomato.

Kefir

The kefir mono-diet is designed for 5–6 days. She is classified as complex, since her diet includes the consumption of only 1 liter of kefir (1% fat) and fruits or berries (no more than 1 kg per day) or vegetables (also no more than 1 kg per day). During the express diet on kefir, you also need to drink about 2 liters of clean water, and you are allowed to drink green tea.

Menu for 5 days

kefir (200 ml), 1 banana;
kefir (150 ml), 2 apples;
kefir (200 ml), 1 apple;
kefir (200 ml), 150 g raspberries.

kefir (200 ml), 200 g boiled green peas;
kefir (200 ml), 150 g strawberries;
kefir (200 ml), 2 tomatoes;
kefir (200 ml), 150 g raspberries.
kefir (150 ml), 100 g baked zucchini.

kefir (200 ml), 2 bananas;
kefir (150 ml), 200 g baked zucchini;
kefir (200 ml), 150 g strawberries;
kefir (200 ml), 100 g baked zucchini;
kefir (200 ml), 150 g raspberries.
kefir (150 ml), 1 apple.

kefir (200 ml), 2 apples;
kefir (200 ml), 150 g strawberries;
kefir (150 ml), 200 g baked zucchini;
kefir (150 ml), 2 tomatoes;
kefir (150 ml), 150 g raspberries.

kefir (150 ml), 2 apples;
kefir (150 ml), 1 banana;
kefir (200 ml), 150 g raspberries;
kefir (150 ml), 2 tomatoes;
kefir (200 ml), 150 g boiled cabbage.

The easy way to slimness: lose weight forever!

Besides, there are 25 universal rules for proper nutrition from a stellar nutritionist. By doing them, you will remain slim, youthful and healthy. The recommendations are as follows:

There is no need to starve, because fasting is stressful. And after suffering stress, the risk of attacking food increases significantly. The result is even more weight gain. To lose weight, you don't need to starve, but eat right.
Don't blame yourself for failures. For example, if you are full of your favorite sweets. Not only fasting days, but also loading days are useful. This way the body will feel that it is not in a critical situation. The main thing is to arrange them no more often than once every two weeks.
The diet should consist of natural products. But semi-finished products, fast foods and confectionery products should be excluded.
You need to eat meat, because meat is an essential protein, which is the basis for being slim. However, remember that the meat must be cooked correctly: it is best to bake it (without oil), boil it, or steam it. Chicken breast is an ideal dietary meat option.
If you want something sweet, try brushing your teeth. The taste of toothpaste neutralizes this desire. Just don't chew gum: it increases the production of gastric juice, which will only increase your appetite.
Are you used to keeping a bowl of sweets and cookies on the table? If you have a sweet tooth, it is better to put sweets away.
Replace sugar with honey, but do not forget that honey can be consumed in quantities of no more than 3 teaspoons per day.
If you do not have an allergic reaction to citrus fruits, then make it a rule to eat two slices of grapefruit after each meal. This will improve the functioning of the digestive organs.
Eliminate sausages from your diet: they have no benefit. But there is plenty of harm, for example, taste enhancers that provoke overeating. Eat natural meat.
Eat small meals: every 2-3 hours (that’s 5-6 times a day) eat a portion that can fit in the palm of your hand. For example, 150-200 g of buckwheat or a chicken egg with cucumber. Try to chew slowly and chew your food well: this way satiation will come much faster and you won’t need a supplement.
You should not eat stress, as this creates powerful psychological “knots”: every time, in the event of a tense situation, you will reach for food, comforting yourself in this way, even if you are not hungry. This inevitably leads to excess weight. It is better to take a shower or bath, drink green or herbal tea, and take a walk in the fresh air.
Have healthy fasting days. For example, “Rice Monday”. To do this, on Sunday evening, soak a glass (200-250 g) of brown rice, and on Monday morning, rinse it, pour boiling water over it and boil for 15 minutes. Then divide the rice into six portions and eat throughout the day. It is advisable to drink at least 2.5 liters of clean water on such days. Rice will cleanse the intestines and remove excess fluid.
It's better to forget about mayonnaise. Train yourself to season salads and other dishes with low-fat yogurt (up to 8%), olive oil with lemon juice, or low-fat sour cream (no more than 15% fat).
Eating in front of a TV or computer is highly discouraged, as you are distracted, do not control yourself and risk eating more than normal. Eat in the kitchen, focus on the process and try to get the most out of it - this way you will be satisfied faster. In addition, observe the aesthetics of eating: eat from beautiful dishes, in accordance with etiquette, surround yourself with pleasant kitchen accessories.
Snacks should be right. Let it not be cookies, but a handful of walnuts or peanuts (50 g), a cup of green tea and an apple, or two tablespoons of low-fat cottage cheese (no more than 9% fat).
Move more, walk wherever you can: get off public transport at a stop earlier, walk up the stairs. Walking is a great fat burner.
Learn to distinguish thirst from hunger. If you feel the urge to visit the refrigerator, first drink a glass of water in small sips. It's possible that you were just thirsty.
Help your body burn fat: while in the shower, rub problem areas with a hard washcloth or a special massager for about five minutes. Then apply anti-cellulite cream to them. Even if you are in excellent shape, such procedures will not be superfluous: they stimulate blood flow to the skin, thanks to which it maintains a healthy color, elasticity and youth.
Use natural spices. For example, cinnamon, coriander, red pepper, etc. But avoid seasonings that contain artificial additives and flavor enhancers.
After eating, it is useful to at least wash the dishes. First, you will burn more calories. Secondly, save yourself from the need to wash off dried food residues from dishes over time. The ideal option is to take a leisurely walk after eating.
Be sure to have breakfast! Remember that you can eat more in the morning - the calories will be used up during the day. And eating a lot of food in the evening, after being hungry for part of the day, is very harmful: you risk not only gaining weight, but also provoking diseases of the gastrointestinal tract.
Play sports, or just move as much as possible. After any warm-up for 1-2 hours, your metabolism works much faster.
Have dinner at least 4 hours before bedtime.
Reduce the amount of salt in food - it retains water.
Don't try to lose weight quickly. Remember that the slower you lose weight, the more reliable your weight loss results.

Recipes

Grilled chicken breast

Ingredients:

200 g chicken breast;
half a lemon;
half a teaspoon of curry;
1 sprig of rosemary.

Preparation

Mix lemon juice with curry, rub chicken breast with rosemary and brush with the resulting mixture. Bake on the grill for 10-15 minutes.

Beetroot, goat cheese and pesto salad

Ingredients:

1 boiled beets;
5 tbsp. l. soft goat cheese;
9 tbsp. basilica;
2 tbsp. l. pine nuts;
1.5 tbsp. l. parmesan;
garlic - to taste;
4 tbsp. l. olive oil.

Preparation

Blend basil, Parmesan, garlic, pine nuts and olive oil in a blender until small pieces are formed; randomly chop the beets; Chop the goat cheese into medium-sized pieces and add pesto sauce. Mix everything carefully.

Books

Popular nutritionist Margarita Koroleva is the author of 22 scientific works, as well as books that have become bestsellers in their field:

“The easy way to slimness. Lose weight forever!”;
"Food Diary";
“Rules of well-fed slimness”;
“Easy recipes for a healthy life. We cook in a slow cooker.”

Each of the books is a detailed guide on how to lose weight effectively and without harm to the body, as well as how to consolidate the results obtained forever.

Video

Nutritionist Margarita Koroleva devoted more than 20 years to creating her weight loss method.

During this time, she not only thoroughly studied the issue, but also became convinced from her own experience of the effectiveness of her diet, getting rid of 30 kg of excess weight after the birth of her second child, maintaining the achieved result for many years.

Margarita Koroleva is a candidate of medical sciences, a practicing specialist in the field of physiotherapy, dermatocosmetology and mesotherapy. In addition, the Queen heads an aesthetic medicine clinic, known for its successful statistics of non-surgical body modeling. Among the patients whom Margarita Koroleva helped to lose weight are pop and show business stars: Nadezhda Babkina, Philip Kirkorov, Nikolai Baskov, Natasha Koroleva and others.

The Moscow nutritionist’s method is also available to ordinary people who have difficulty achieving optimal weight. Margarita Koroleva outlined the basic rules of “nourishing slimness,” a review of popular diets, the causes of excess weight, the diagnosis of obesity, as well as practical advice on developing healthy eating skills in her book “The Easy Path to Slimness. Lose weight forever!

Margarita Koroleva's advice for losing weight: the ingredients for success

Based on her many years of experience in the field of nutrition, Margarita Koroleva came to the conclusion that it is possible to lose weight forever if you stick to fractional meals. This means that the frequency of meals should not be less than 5-6 times a day.

According to the recommendation of Margarita Koroleva, you should eat every 2-2.5 hours, but under no circumstances overeat. Portions should be such that, on the one hand, they satiate, and on the other, do not exceed the bar. The weight of food eaten per day should not be more than one, maximum one and a half kilograms. Margarita Koroleva considers this one of the main rules of “well-fed harmony.”

There is power in breakfast. The nutritionist attaches great importance to the morning meal. This is due to the fact that in the first half of the day, the absorption of nutrients occurs faster, all metabolic processes operate in an optimal mode. Intensive metabolism does not allow fat deposits to accumulate, and the energy received with a portion of morning food is necessary for the normal functioning of all body systems throughout the day. This is why Margarita Koroleva advises not to skip breakfast. After waking up, you need to drink a glass of clean water, then perform a simple set of breathing exercises and only half an hour later sit down at the table. The author of the diet considers porridge cooked in water, from rice, oatmeal, buckwheat, to be the optimal breakfast option. If desired, you can add a small amount of fresh or dried fruits or nuts to them. Low-fat fermented milk products, cottage cheese or eggs are also suitable as the first meal.
Psychology of weight loss. The book “Lose Weight Forever” by Margarita Koroleva discusses in detail the issues of motivation and goal setting. The author is confident that only by defining clear goals for yourself and having a strong incentive can you successfully fight excess weight. She helps her readers decide on the questions “to lose weight or not to lose weight” and “if to lose weight, then why.”
Balanced diet. When developing her diet, Margarita Koroleva ensured that it included all the necessary elements, vitamins and minerals. The ratio of proteins, fats and carbohydrates in the menu recommended by a nutritionist should be presented in the following formula: 1:1.5:4. Their source should be natural products, mainly of plant origin, dairy foods, lean meats and cereals, as well as fat-burning spices. Margarita Koroleva advises cooking using gentle methods: boiling, baking in foil, stewing without adding oil, steaming.
Comprehensive weight loss. The author of the weight loss technique herself admits that she did not strive to create just another diet, but tried to help every person losing weight find inner harmony, instill in him the skills of a healthy lifestyle and teach him to adhere to an individual eating style. Losing weight forever, according to Margarita Koroleva, is possible if you consistently combine fractional dietary meals, regular but not burdensome physical activity and physiotherapeutic procedures.
Lose weight, but don't harm yourself. Revealing the rules of “well-fed slimness” in her book, Margarita Koroleva places special emphasis on the fact that they may not be suitable for everyone. In particular, there are a number of diseases for which this method of losing weight is undesirable. Therefore, the nutritionist advises anyone who wants to lose weight on their own using her method, but has health problems, to first consult with their doctor.

Five prohibitions on the path to “well-fed harmony”

Do not eat after seven o'clock in the evening. This rule should be strictly followed no matter what time you woke up or how busy the day was. Slow metabolic processes in the body in the evening cause that food eaten after 18-19 hours cannot be fully absorbed, but replenishes the supply of fat cells.
Not to starve. Losing weight should be natural and comfortable, says the author of the “well-fed slimness” method, Margarita Koroleva. Therefore, restriction in food, leading to a painful feeling of hunger, is prohibited in her diet. In exceptional cases, it is allowed to even slightly disrupt the correct diet and have a snack after seven in the evening if hunger does not give rest. In this case, you should opt for a cup of green tea with a spoon of honey, a glass of low-fat kefir, half a grapefruit or a pomegranate.
Don't feel thirsty. To lose weight, Margarita Koroleva advises drinking a lot and often. Moreover, most of the liquid should be clean water. To stimulate metabolism, you need to drink at least two liters of it per day, while limiting your salt intake.
Don't overeat. To lose weight forever, nutritionist Koroleva recommends giving up the habit of eating a whole cooked portion, without even listening to your own feelings and the real needs of the body. Overeating leads to stretching of the walls of the stomach, and an ever-increasing amount of food will eventually lead to. If you make it a rule to eat slowly, chewing each bite thoroughly and enjoying the taste, you will soon find that you need a much smaller amount of food to feel full than before.
Don't give in to stress. Depressed mood, pessimism, loss of faith in the success of losing weight often end in breakdowns, fraught with overeating and the return of lost pounds.

Queen's diet: healthy foods

wholemeal bread, whole grain bread, rye crackers;
pure still water, green tea, weak black tea, juices without sugar, coffee - once a day in the morning, occasionally - white wine;
plant foods: vegetables, fruits, berries;
low-fat dairy products - once a day;
lean meat: veal, rabbit, skinless poultry;
low-fat sea fish and seafood;
porridges from various cereals;
eggs no more than three times a week;
unrefined vegetable oils.

Queen's diet: unhealthy foods

fats: butter, margarine, lard, sauces;
fatty meats and fish, sausages, frankfurters;
high-calorie dairy products with added sugar and fillers;
confectionery, desserts, chocolate;
pasta;
bread made from premium flour, baked goods;
carbonated drinks;
canned foods;
strong alcohol.

Sample menu for the week

Monday

Breakfast: natural fermented milk product without sugar and factory additives (if desired, you can supplement it with fresh berries or fruits).
Second breakfast: a quarter of a medium fresh pineapple.
Lunch: a portion of lean boiled chicken (without skin) with a side dish of steamed asparagus.
Afternoon snack: a serving of low-calorie vegetable puree soup.
Dinner: stewed or boiled seafood and lettuce.

Tuesday

Breakfast: a cup of low-fat cottage cheese with the addition of greens or berries.
Second breakfast: a salad of two medium-sized fresh carrots, seasoned with a teaspoon of low-fat sour cream.
Lunch: boiled low-fat fish with vegetable salad.
Afternoon snack: one apple.
Dinner: a portion of boiled cauliflower and a boiled egg.

Wednesday

Breakfast: an omelet made from a whole egg and one egg white with herbs.
Second breakfast: 200 g of any berries.
Lunch: low-fat fish baked without adding oil with a side dish of lettuce.
Afternoon snack: a glass of freshly squeezed juice diluted with water.
Dinner: small baked zucchini.

Thursday

Breakfast: a serving of rice porridge cooked with vegetables.
Second breakfast: fresh bell pepper.
Lunch: a portion of boiled lean meat with a side dish of steamed vegetables (broccoli, cauliflower and asparagus).
Afternoon snack: a quarter of fresh pineapple.
Dinner: lettuce and mushrooms.

Friday

Breakfast: oatmeal with honey, berries or apples.
Second breakfast: a glass of freshly squeezed juice.
Lunch: a portion of steamed fish with green salad.
Afternoon snack: a handful of almonds.
Dinner: vegetable stew and one boiled egg.

Saturday

Breakfast: buckwheat porridge with the addition of onions and carrots sautéed in water.
Second breakfast: two fresh cucumbers.
Lunch: a portion of boiled chicken with lettuce.
Afternoon snack: dried fruits.
Dinner: boiled low-fat fish with cauliflower.

Sunday

Breakfast: zucchini pancakes with natural yogurt and herbs sauce.
Second breakfast: a serving of fruit salad with honey.
Lunch: stewed vegetables with baked meat.
Afternoon snack: a glass of kefir.
Dinner: a portion of boiled jacket potatoes with a side dish of cucumber and tomato salad.

Fasting days to help those losing weight

After the body of the person losing weight gets used to the new diet and menu (and this happens after about two weeks), Margarita Koroleva advises starting to practice fasting days. They will give a new impetus to getting rid of extra pounds and help consolidate the achieved results.

You can observe fasting days according to a flexible scheme. For example, Margarita Koroleva advises to use them after various celebrations associated with a rich feast. If such days are easily tolerated, then you can stick to a fasting menu consisting of one or two selected products for two to three days without any negative consequences for health.

Meals should be frequent (up to 10 times), but in small portions. You are allowed to eat until late in the evening and drink up to two and a half liters of clean water.

Fruit: 1.5 kg of fruit of your choice (apples, oranges, watermelon, pineapple) divided into six portions and eaten throughout the day.
Vegetables: Eat 1.5 kg of raw vegetables in the form of salads throughout the day in six meals.
Tomato: 1.5 liters of tomato juice without salt, drink one glass during the day up to 20 hours.
Cottage cheese: eat 100 g of low-fat cottage cheese six times a day and drink three glasses of unsweetened tea.
Meat: the daily diet consists of 400 g of boiled lean meat, divided into six servings.
Dairy: drink one glass of 1.5 liters of 1% kefir per day.

Margarita Koroleva: a mono-diet will help you lose weight forever

Margarita Koroleva included in her rules for “well-fed slimness” a nine-day nutrition plan based on the principles of a mono-diet. It helps to naturally cleanse the body and accelerates the rate of weight loss. To do this, you need to eat only one product for three days in a row, alternating a carbohydrate menu with a protein menu and a menu rich in plant fiber.

Rice days. The only dish for three days is rice, prepared in a special way. In the evening, soak a glass of long grain rice in cold water. In the morning, rinse it, pour double the volume of boiling water and boil for 15 minutes. Divide the resulting porridge into six servings and eat up to 20 hours. Also on these days you need to drink up to eight glasses of water and you are allowed to eat 3 tsp. honey
Chicken days. The basis of the menu is chicken weighing no more than 1.5 kg without skin and fat, steamed without adding salt. The meat, separated from the bones, should be eaten during the day in six approaches.
Vegetable days. 500 g of vegetables are eaten fresh every day in the form of a salad without oil or salt, and another 500 g are stewed or steamed. Each dish is divided into three parts and alternated for up to 20 hours.

Margarita Koroleva is a famous and probably the most fashionable nutritionist. Modern stars and famous people have lost weight and are losing weight: Nikolai Baskov, Vladimir Solovyov, Philip Kirkorov, Natasha Koroleva and many others. Margarita Koroleva developed her system based on her own experience and guided by medical knowledge, when after her second birth she gained about 30 kilograms, thanks to this system she painlessly and forever parted with them. Margarita Koroleva’s nutrition system is based on 10 rules, following which you will forever get rid of extra pounds.

1. In the system nutrition of Margarita Koroleva Motivation plays an important role. According to the nutritionist, this is the very first and most difficult stage in figure correction, because forcing yourself to lose weight not from time to time - which is fundamentally wrong - but to change eating habits once and for all and correct nutritional mistakes is not so easy. Where to start? The star nutritionist recommends, firstly, to clearly imagine what changes you want to achieve - draw a certain image - and make an entry about it in your food diary so that the chosen goal is not “lost” against the background of other life events. And then formulate a more specific desire: “I want to lose weight so I can fit into a dress like Paris Hilton’s” or “I dream of losing weight so I can outshine my neighbor Nastya.”

2. Second point programs of Margarita Koroleva- transition to separate meals, and although this theory has no physiological basis, meals of protein, fatty and carbohydrate foods spaced out over time teach us to eat more consciously, without throwing food into the stomach like garbage into a bucket. At the same time, do not forget that even if you follow a low-calorie diet, the ratio of these elements should be 1: 1.5: 4.
As muscle load increases, the amount of carbohydrates a person needs also increases: 1:1.5:5. In winter, the body requires more fat: 1:2:4.

3. An important part of the whole Margarita Koroleva’s system is fractional nutrition. In addition to the fact that now you will have to eat fruits and meat at different hours, portion sizes will also be reduced. But you shouldn’t worry - the number of meals will increase. We are talking about the so-called fractional meals. According to this principle, you need to eat 5-6 times a day every 2-2.5 hours, and the total weight of foods eaten per day should not exceed 1 kilogram. Moreover, after three it is recommended to exclude salt from the diet, and after seven - not to eat at all. The rest of the time - vegetables, fruits and low-fat dairy products.
Once a day - boiled or steamed meat, poultry or fish. A woman can afford 250 grams of food per meal, and a man - 300. The black list includes: sugar, flour products, pasta, soda, butter, mayonnaise and other fatty sauces. As for alcohol, Margarita Koroleva allows her clients to drink only dry white wine in small quantities... when they really want to.

4. Don't forget about the beginning of the day. They say how you greet the year is how you spend it. The same can be said about every day: what mood you wake up in, what charge of vivacity you receive - that’s how the day will be. Therefore, Margarita Koroleva in her nutrition system advises, after getting out of bed, to drink a glass of water and devote a few minutes to breathing exercises. Take in air and draw in your stomach, then exhale and relax your muscles - repeat the exercise 5-6 times. And just breathe 5-6 times, focusing on inhalation and exhalation. This training starts the intestines, has a lymphatic drainage effect and ensures the outflow of venous blood from the upper and extremities, abdominal and pelvic organs.

Now you can take a shower and eat breakfast, the main thing is that at least half an hour passes between it and a glass of water. Well, the best choice for morning fuel is, of course, porridge.

5. Fluid intake
You already understand that water is healthy, so don’t deny yourself life-giving moisture and drink at least 2-2.5 liters a day. After all, only water quenches thirst. Moreover, H2O should account for 3/4 of them. The remainder consists of green and fruit teas, herbal infusions and decoctions - without sugar. You should drink them in small portions - 150-200 ml - between meals. The liquid helps get rid of migraines, back pain and rheumatism, lowers cholesterol and blood pressure. Water farmers have a faster metabolism and are much less likely to be obese.

6. What to do while eating is more or less clear. But how can you learn to control your appetite?
Firstly, it is worth noting that thirst is often “masked” as hunger: you seem to want something, and you decide that you should eat, but in fact, the body is signaling a lack of fluid. In this case, it is enough to drink a glass of water in small sips and/or suck a teaspoon of honey (no more than 3 per day), because the second cause of discomfort is a decrease in blood sugar levels. Often we are not satisfied with breakfast, lunch and dinner because we spend little time on them, eat in a hurry, thinking about something distracted. Eating occurs unnoticed, and therefore after some time you feel as if you haven’t eaten anything. This can only be avoided if you treat food with respect, that is, set the table beautifully, look at it and smell it - yes, yes, conditioned reflexes have not yet been canceled! Eat slowly, chew each bite thoroughly, and enjoy it. A diet diary also helps to track your relationship with foods. There is a little secret in his management: notes should be made not after the feast, but when you are just about to have a snack.

7. No matter how responsibly you approach the choice of products, the body still periodically needs rest in the form of fasting days.
If a person is absolutely healthy, Margarita Koroleva can immediately prescribe him, for example, 10 meals every 1-1.5 hours, of which five will be egg whites and five will be grapefruit. In this way, the “newbie” will remain productive and lose 2.5-3 kilograms, which will strengthen his faith in the effectiveness of the method and his strength. Otherwise, before switching to a lighter menu, you need to prepare the body - eat right for 1-2 weeks - and then start deloading. It's best after the weekend, because that's when we eat the most. The menu at this time can be very diverse. For example, consist only of rice. To do this, soak 250 g of rice on Sunday evening, rinse it in clean water in the morning, pour boiling water in a ratio of 1 to 2 and cook. Divide the cooked rice into six portions, so that the last meal is at eight in the evening, and eat. It will help cleanse the intestines and remove excess fluid from the body; you will lose 1-1.5 kg per day.

By the end of the work week, say, on Thursday, you can sit on kefir: either drink one and a half liters of low-fat and unsweetened kefir in six doses, or in eight doses, take turns eating 1% kefir (four doses of 150 g each) and fresh cucumber (four take two cucumbers, total 500-600 g per day).

8. In addition to fasting days, it is also worth going on a mono-diet from time to time. If you need to lose weight as quickly as possible, a popular nutritionist recommends combining mono-diets according to the “three by three” principle: choose three diets and stick to them for three days each. For example, three days rice, three days chicken and three days vegetables. This is the well-known so-called Margarita Koroleva diet - 9 days.
9. As you know, muscles are the main consumer of energy obtained from food, and therefore, none of the existing weight loss programs can include fitness classes. You should choose those sports that are close to you (swimming, dancing, walking on a treadmill), because setting a new record is not the goal in itself of these trainings. It is much more important how regularly your body receives physical activity, and whether you visit a fashionable fitness club or just climb the stairs every day is not so important for it. When is the best time to exercise?

To answer this question, you need to listen to your body: if after training you remain productive, then exercise in the first half of the day. If you can’t visit a fitness club before work or school, try to organize your time so that you can still sleep at night. Class schedule: 1-2 times a week for 1-2 hours.

10. By following a diet, we want not only to lose weight, but also to look younger, first of all, to look good, but often when we achieve the result, our appearance only worsens: a haggard face, sagging breasts, skin that has lost its elasticity and smoothness. Is it worth trying then? Definitely worth it! It is only necessary to avoid making the most trivial mistakes when solving problems of excess weight and help the body adapt to changes. And an individually selected set of physiotherapeutic procedures can cope with this task.

Inexpensive body contouring programs include lymphatic drainage and electrical myostimulation. Lymphatic drainage eliminates excess fluid from adipose tissue and normalizes blood microcirculation, and electromyostimulation increases the tone of muscle fibers and other contractile structures of the skin and activates lymph and blood flow in them. Of course, it is necessary to remember that to obtain a lasting result, a whole course is required, and it can be 10-20 sessions - it all depends on the initial condition of the tissue. If the layer of subcutaneous fat is large, then ultrasound therapy is prescribed, aimed at destroying fibrous fibers and improving blood flow; in the presence of “experienced” cellulite, electrolipolysis is prescribed, and when the skin begins to “lag” a little behind the outgoing fiber, a complex of lifting procedures is prescribed.

Of course, a nutritionist plays a fundamental role in the process of losing weight: he finds out the cause of past failures, monitors the implementation of recommendations, and inspires the setting of more complex tasks - however, Margarita Koroleva is convinced that you can achieve results on your own.

Based on materials from Diet magazine. Photo taken from the official website of Margarita Koroleva www.margaritakoroleva.ru.

Margarita Koroleva is a nutritionist and nutritionist; with the help of her diets, the stars of our show business have gotten into great shape. Margarita Koroleva’s diet is one of the latest innovations for weight loss.

Principles of proper nutrition formed by Margarita Koroleva

Meals are fractional, in small portions, 5-6 times a day;

A large amount of liquid in the form of plain water, juices and green tea between meals, but without washing it down;

Eliminate animal fats, replacing them with vegetable ones;

Eliminate easily digestible carbohydrates (sweets, baked goods, etc.), replacing them with carbohydrates rich in fiber (vegetables, fruits, cereals), which do not immediately break down and serve as a source of energy for a long time;

Avoid fried foods, steam, boil or stew everything;

Particular attention is paid to “live” food in the form of raw vegetables and fruits; they should form the basis of the diet, as they contain vitamins and enzymes that can improve metabolic processes;

You need to start the morning with porridge (buckwheat, oatmeal, rice, millet) - cereals are a source of energy for the entire first half of the day;

The body should mainly obtain proteins from plant foods (nuts, legumes, cereals, vegetables), but animal protein cannot be completely excluded, since it is necessary for the construction of red blood cells and without its presence in food, a person may develop anemia (anemia); meat and fish should be eaten once a day, low-fat varieties;

In no case should you force the body to starve - this will only increase appetite and negate all efforts to lose weight; you need to replace the “wrong” (sausage, chips, carbonated drinks, white bread) products with the “right” (porridge, nuts, vegetables, fruits, lean meats) and then their volume will not be decisive.

All these principles are fully consistent with the nutritional recommendations of the World Health Organization (WHO).

Diet of Margarita Koroleva No. 1.

Margarita Koroleva’s diet combines, first of all, the principles of healthy separate nutrition and a mono-diet.

Details about the diet:

1. Lots of water. You need to drink 2-2.5 liters of pure still water or green tea. Be sure to have a glass of water before eating. But, the Queen’s diet does not allow drinking during or after meals, as we usually do.

2. One day a week - fasting, on kefir.

3. Margarita Koroleva’s diet provides for frequent split meals - 5 times a day, while meat, fish, and chicken can be eaten only once a day, steamed. Portion for men is up to 300 grams, for women - up to 250 grams. It is necessary to exclude sugar, bread, flour, pasta, sauces, and alcohol from the diet.

So, once again about the principles of Margarita Koroleva’s diet: frequent meals, 5 times a day, but little by little, mainly vegetables and fruits, kefir, once (for lunch) meat, two and a half liters of water a day, one fasting day on kefir in Week.

Diet of Margarita Koroleva No. 2.

During the diet, we cook all foods and eat them without sugar or salt. Be sure to drink still water or green tea every day - 2.5 liters per day. All products during Margarita Koroleva’s diet must be eaten before 18.00

Nine-day diet for weight loss

We eat rice for 3 days.

Soak a glass of unwashed rice in the evening, pour it into boiling water in the morning and cook for 10-15 minutes. Eat a glass of rice in the morning. The rest of the rice should be eaten before 19.00 in equal parts every hour.

We eat chicken for 3 days.

From a chicken weighing 1-1.2 kg, remove the skin and be sure to remove all fat. Cook until done.

For 3 days we eat boiled and fresh vegetables.

The daily norm is 800 gram jar. Salted and pickled vegetables are excluded. You can make vegetable salads, such as vinaigrette without pickles.

This diet, although not “starvation”, is quite extreme, so for the duration of it, exclude physical activity: sports, fitness, digging garden beds, etc. But during rest, on the contrary, try to move more: walk , swim, dance. This will help you maintain the weight you have achieved and return from vacation even more irresistible.

Eat 5-6 times a day before 6 pm - this is a must! After 6 pm it is better to drink a cup of green tea with honey.