Every woman wants to find the perfect proportions of the body, and men often look with a sigh in the mirror, trying to hide the bulging belly. However, some dreams can not be coped with. It is necessary to set a goal and methodically go to its achievement. The way this way will not be short, and the first tangible results will not appear immediately. However, there are pluses here.
A well-designed system that will lead you to success is not a diet, and therefore, you will not have to experience hunger. Today we want to introduce you to one of the most effective programs, developed an ordinary girl, Tanya Rybakova. Having its own path of weight loss, she wants to help other women to regain a slim figure.
Every woman who has extra weight can boast of a huge baggage of disparate knowledge about the healthy nutrition, benefits and harms of various diets, the features of physical activity and the routine of the day. And learning something new, we are all trying to immediately put on an experiment and check in practice whether it is really possible to lose 15 kg per week in a barley. Perhaps, the gift will be stress and depression, weakness and indigestion. As a result, you want to pamper yourself with something delicious, and the dropped weight will not miss the opportunity to take their usual places.
History of the system
Tanya Rybakova, like hundreds of other women, began experimenting with herself from her teens. For 4 years, she dropped 55 kg, and most of this time went to a variety of diets, which led to fainting and the return of a dropped kilogram. This gave an understanding that each organism is individual, and one can not simply follow a certain general food system.
Tanya Rybakova decided it was time to change my lifestyle and relationship to food. Along with perfecting her body, she became a certified nutritionist, which allowed to systematize knowledge and to help other women.
Three whales of success
In fact, Tanya Rybakova does not reveal anything extraordinary to us. Many people can guess how they can lose weight. First of all, you need motivation. If you do not want to change yourself (not your husband, parents or children), then all attempts to diet and go to the gym will remain attempts.
The second aspect is the most important, this is the food. Below we will tell you about how Tanya Rybakova lost weight. The main conclusion that led her to the results: the right diet is the key to success. Here it is worth dwelling in more detail. Often people, having heard that they will have to change their diet, refuse this idea in advance. Why is this happening? Yes, because a person in advance foresees the horrors of calculating calories, half-hungry existence and constant weakness.
However, you still do not know how thin Tanya Rybakova lost weight. The correct system of nutrition can not be compared with starvation. This is a complete rejection of harmful foods, fried, soda and fast food, as well as adherence to the balance of fats, proteins and carbohydrates. It's not a diet, it's a lifestyle. At first it seems difficult to give up tasty, but completely useless products. However, soon you will get used to it so that you will begin to feel the changes: the deviation of the arrows of the scales, the improvement of the condition of the skin and hair. And after a while you will understand that vegetable salad and steam meat want much more than a cutlet and French fries.
Now try for one day to get their fast food, ice cream and chocolate bars. You will feel heaviness and discomfort. This suggests that the body is unaccustomed to exposure to harmful products, cleansed of toxins and are now able to distinguish useful from harmful.
And then in the gym
Loads are important, but they are second only to nutrition. There is no point in working on simulators for hours, if in the evening you will find a roll with sausage and fried potatoes with cola. Under the fat will grow muscles, and you will not become slimmer. You can choose the sport that is most pleasing to you. It can be roller skating or walking fast, running, swimming, etc.
The main advantages
Tanya Rybakova's menu is very different from most fashionable diets. It's just a different approach to losing weight. The main advantages are a balanced diet and no acute hunger. The menu includes all the basic components that our body needs for full-fledged work. These are proteins, fats and complex carbohydrates.
Due to the balanced diet the diet is safe for a growing body, which means that it can stick to children and adolescents. The lack of hunger breakdowns is another plus, because it is not a short term diet, but a lifestyle. And, as a result of all the work – education of correct eating habits that will allow you to stay healthy and retain the result.
Again, we will not reveal anything new to you. However, we all see what kind of food Tanya Rybakova became as a result of this diet. Before and after with a difference of 55 kg - this is a worthy example for imitation. The most important thing is for the diet conditions to become a habit and become a way of life.
At the heart of the system lies the principle of fractional nutrition. There must be three main meals and two additional meals. Your goal - do not starve the body of hunger, depriving him of vital substances, and help him get rid of excess kilograms, toxins and toxins. Believe me, if he learns that no one starves him, he himself will gladly give all that is superfluous.
Immediately give up sweets, flour products and baking, as well as spontaneous snacks on the run. If you really want a sweet, then replace the cake with cream for crackers, or even better - for persimmons or dates. And they can only be used in the first half of the day. From sugar and excess salt in pure form, too, you should try to give up.
High-calorie drinks are another reason for weight gain. Stop quenching your thirst with sweet, carbonated drinks, juices from tetrapak, beer and milk. For this, water or green tea is much better.
The last point is a healthy way of cooking. Nothing fried, hot or smoked. At first glance, it may seem that the diet will turn out to be boring and insipid. However, in a few months you will begin to feel the taste of food quite differently.
Schedule of food
Today many already losing women are familiar with the seminars, which for their followers are led by Tanya Rybakova. The reviews emphasize that she does not offer anything extra complicated. You just need to learn to live in harmony with yourself, there is something that gives strength, and not postponed dead weight on the sides.
The optimal number of calories – 1500 per day. We're not talking about a man engaged in heavy physical labor or a pregnant woman. The calculation is for the average person who works in the office. For main meals have about 400 calories and snacks around 100 calories. You will not get up from the table hungry, and short breaks between meals will not starve. This routine is suitable for people with chronic diseases of the gastrointestinal tract (cholecystitis, pancreatitis, gastritis).
What you need to eat
Indeed, what set of products will you need to become such as Tanya Rybakova? The photo of this girl is a real pride for the strength of man's will. But once she could, others could. But the food basket, this diet is very different from the popular rations of stars. No lobster and shrimp in combination with passion fruit sauce, which the average woman can not afford.
As breakfast, porridge and protein are perfect. This combination will give strength for work and study, and also, until the lunch hour, will retain a sense of satiety. As a first snack, a handful of nuts or dried fruits, a fruit (an apple or an orange) or a bunch of grapes are optimal.
Lunch is the main meal, which is designed to provide the body with the maximum of useful substances. Therefore, the ideal combination will be cellulose (vegetable salad), protein (lean meat) and complex carbohydrates, that is, porridge for garnish. The second snack should not be plentiful. It's fruit or sour-milk products, only to not suffer hunger until the evening.
Dinner is the big moment, says Tanya Rybakova. To lose weight will succeed only in case if will not be too big hungry breaks, during which the blood is ejected a special substance that stimulates the body to store everything that will come later. That is to put into fat. This includes a mechanism of slowing down of the metabolism that we do not need. That is the dinner should satiate the body so that hunger didn't Wake up until morning. But not to overeat. On the table at this time needs to be lean fish, vegetables, low-fat yogurt and egg whites.
Monday, the first day
We will quote the weekly menu developed by Tanya Rybakova. Recipes are very simple. With the help of multivarkers you can shorten your time in the kitchen. On the first day for breakfast, you can eat 200 grams of oatmeal (on water or skim milk), as well as two hard-boiled eggs. But a loaf of butter will be just superfluous here. As a snack, 150 g of any berries are suitable. For dinner prepare yourself 150 grams of pearl barley, half of boiled breast and fresh cucumber. The second snack is modest, a couple of prunes or nuts. And for dinner, cook 150 g of baked pollock and a salad of cabbage.
The first day can be a little hard because of the lack of bread and sugar. As a bonus, promise yourself a piece of dried bread and sweet tea the next day, for breakfast.
So far only approbation of a new diet. Do not worry that you always want something from the old menu, it will soon pass. The Tanya Rybakova diet is a way of self-improvement day by day.
So, for breakfast make yourself a protein omelet from 2-3 eggs and oatmeal. For a snack, grapefruit is at work. For dinner, boiled buckwheat and up to three chicken legs with a green lettuce. For a snack, 200 g of low-fat kefir and an apple. And for dinner, the herring in foil and fresh tomatoes.
Eggs had time to thoroughly bother, so on Wednesday, season muesli with low-fat kefir. And for a snack leave 3 egg whites. For lunch, millet porridge with lean meat on the grill will do. As a snack, one peach, and for dinner 200 g of low-fat cottage cheese and a salad of apple and carrots. On Thursday, repeat the breakfast of the first day. On the snack - 5 prunes, and for lunch - beef steak with a garnish of rice. For a snack, buy an orange, and in the evening bake 200 grams of cod with vegetables.
Friday morning, please yourself with an omelette with herbs and a glass of kefir with bran. For a snack, 50 grams of lean cheese. As the main meal, lentil soup with chicken and tomato. On the snack - 200 g of kefir. Today you will get the most delicious dinner, a salmon medallion and a Greek salad.
Saturday – day off, so the temptation to cook a delicious pie will be much greater. Breakfast today repeat the first day and for a snack, prepare a handful of raisins and nuts. At lunch, prepare yourself a couple of baked potatoes and boiled chicken breast. Embed ' delicious vegetable salad of greens and tomatoes. At snack – half Apple and many carrots. And the evening will be a feast: a whole chicken breast and 300 grams of salad from cabbage and cucumber. You still suffer from the fact that I chose this diet?
The Sunday begins with a pancake and an omelet. At a snack is suitable apple. The main meal is buckwheat with goulash from beef. The second snack is prunes (5 pcs.), And in the evening - 200 g of pollock and vegetables cooked in the oven.
Instead of concluding
Speaking in the program "Let them talk", Tanya Rybakova once again stressed that her system is not just another fashionable PR, but quite a scientific approach to weight loss, which really works. And let it not quickly, but for a month you will be guaranteed to lose up to 4 kilograms. If the excess weight is large, then its reduction will first go faster, and then slow down. But gradually you will not only reach the ideal, but also rebuild your eating habits, learning to prepare delicious dishes from foods that you did not pay attention to before. And as a result, the achieved results will become your stable weight!