Yulia Bastrigina is an official nutritionist. Preparing your figure for summer: advice from Yulia Bastrigina

There is a stable understanding in society: sweet, fatty, salty - all this harms the figure and contributes to weight gain. excess weight. But perhaps there are still exceptions to the rules - those generally accepted “harmful” products for the figure that, in fact, are not so scary? What are these products and how often can they be consumed when losing weight?

Indeed, in the process of losing weight we limit fatty foods, since they are the most caloric. Sweet - because excess sugar in the diet increases fat formation. And, of course, salty ones: they cause fluid retention and nullify attempts to lose weight.

However, these recommendations are not entirely clear, especially when it comes to fats. Often, to solve the problem of excess weight, people completely exclude fats from their diet. This approach is wrong, because without fat human body cannot exist. You just need to know when to stop and understand their qualitative composition. Thus, fish and seafood contain omega-3 fatty acids, which are very good in the fight against cardiovascular diseases, and to absorb these acids it is not necessary to buy expensive red fish; mackerel and even herring are extremely rich in them.

Vegetable oil and lard are the most high-calorie foods, but a tablespoon of olive oil per salad per day is an excellent source of monounsaturated oleic acid, which has the most powerful positive influence on the blood lipid ratio, condition digestive system and playing important role in the prevention of cancer.

By the way, I also consider 5-10 g of lard per day an acceptable indulgence, since it contains the essential arachidonic acid, which is part of cell membranes and is part of the enzyme of the heart muscle.

And, of course, you should not completely abandon milk fat. Most useful dairy products medium fat content.

On the contrary, many products contain great amount"hidden" fats and contribute rapid increase body weight: these are sausages (including the so-called “doctor’s”), sausages, all semi-finished products, canned food, mayonnaise, fast food. These products are from the diet of a person losing weight, and simply leading healthy image life must be completely excluded.

As for sweets, foods with a high “glycemic index”, which include sugar, honey, pastries, cakes, pastries, sweets, chocolate, sweet drinks, are accelerators of fat formation, so it is better for an overweight person to avoid them. However, removing favorite foods from your diet is always very difficult; this inevitably leads to depressed mood and breakdowns. If a person is unable to give up his favorite sweets, it is possible to leave them in small quantities, and only for breakfast. But let it be marshmallows, marshmallows or honey, and you need to eat them slowly, dissolving them in your mouth in order to feel their taste, because the weight of the bouquet of sensations is perceived precisely by the receptor zone in the oral cavity.

If a person is accustomed to a large number salty foods in the diet, you can advise him to replace regular sea salt with low content sodium, use salt-free spices in cooking, season salads with lemon juice and add more greens to them.

- Many people want to eat without gaining weight: is this possible? What methods are there?

It's certainly possible. In my opinion, the more correct expression is: “To lose weight, you need to eat.” In the process of losing weight fundamental principle- regular meals. It involves eating 4-5 times a day with intervals between meals of 2.5-4 hours. Ideally, these are three main meals, necessarily including breakfast!, and 2 snacks.

Lack of snacks inevitably leads to overeating at main meals.

In addition, due to irregular nutrition, the body goes into “energy saving” mode, that is, it does not consume energy, but stores it, increasing fat formation.

ABOUT possible contraindications consult a specialist

Powders, cocktails and tablets that are advertised on the Internet for weight loss... Many people fall for the tempting “before” and “after” photos, buy and take these drugs. What effect do they actually have? Are any of them really useful? And how to recognize them?

Unfortunately, there are no miracles in the process of weight loss. Behind each real story success is the work of a person to change his habits, eating behavior, daily routine and physical activity. “Fat burners” from advertising are not capable of losing weight without any effort from the person losing weight, and many of them can even be harmful to health. After an examination, a nutritionist can prescribe dietary supplements that correct nutrition, replenishing the lack of micronutrients, but they do not reduce weight, but only help reduce it as safely as possible. Currently, only three are officially registered in Russia medicines used to treat obesity: orlistat, sibutramine and liraglutide. However, their use without medical prescription and supervision is unacceptable.

Many people, in pursuit of weight loss, lose 10-15 kilograms at once. How does this affect the body? And how many kilograms can you lose maximum weight per month without harming your body?

Of course, a weight loss program for each person should be developed individually, taking into account his age, gender, initial weight and health status.

But on average, a safe rate of weight loss is a loss of 2-4 kg per month.

Losing weight too quickly is fraught with both cosmetic problems: sagging skin and hair loss, and health problems: prolapse of the kidneys and disorders of cardio-vascular system, which does not have time to adapt to new body volumes.

In addition, it is very important to be sure that weight loss is due to fat tissue and not due to loss muscle mass or liquid. This is possible if the weight loss program is implemented under the control of bioimpedance analysis of body composition. The study should be carried out at the beginning of the program to assess body composition and the intensity of metabolic processes, then once every 2-4 weeks during the process of losing body weight and once every 2-3 months during the period of maintaining results.

- Is vegetarianism really good for your health and weight?

I am categorically against strict vegetarianism, whose supporters insist on a complete rejection of animal products, because balanced diet unthinkable without animal protein.

Only animal protein contains all the essential amino acids that are not produced in our body and must be supplied with food. In addition, all strict vegetarians are deficient in iron, calcium, and vitamins B12 and D. Ovo- and lacto-vegetarians are able to avoid protein deficiency by eating eggs and dairy products, but they are deficient in iron, which is absorbed primarily from red meat. It is partially possible to compensate for iron deficiency with the help of fish and poultry, so non-strict vegetarians are in the most advantageous position. The only undoubted advantages of a vegetarian diet are a sharp reduction in the consumption of saturated fats and the enrichment of the diet with fiber.

Vegetarianism and ideal weight cannot be equated.

On the contrary, such a diet often leads to an excess of carbohydrates in the diet against the background of a decrease in protein intake and, in some cases, can lead to weight gain.

Consult a specialist about possible contraindications

- Not eating after 6 - truth or myth?

In fact, evening overeating is a big obstacle to ideal weight. After 18.00 it is unacceptable to consume foods containing mainly carbohydrates, including fruits. A dinner containing protein and vegetables is recommended no later than 3 hours before bedtime. However, for people who have a long-term habit of eating at night, you can leave a light snack in the evening in the form of vegetables or egg whites.

Where should you start losing weight? Many people make unforgivable mistakes in this matter. Give professional advice. What could be the reason that the body does not want to “give up” kilograms?

The key to success in the weight loss process is the right motivation. As a rule, people who strive to lose weight to improve their health and achieve the figure of their dreams for life achieve their goals. Those who want to lose weight important event usually do not achieve long-term sustainable results.

Before starting a weight loss program, it is necessary to conduct a minimum examination, including general and biochemical analysis blood, blood glucose, bioimpedance study of body composition, obtain information about the state of the cardiovascular and digestive systems.

Sometimes unsuccessful attempts to lose weight are associated with hormonal disorders. Identify and correct diseases endocrine system An endocrinologist will help.

There are general recommendations for everyone who wants to lose weight: regular meals, adequate drinking regimen (35 mg per kg of weight clean water per day), eliminating sweets, minimizing animal fats in the diet, consuming adequate amounts of fiber and protein, adequate sleep (at least 5.5 hours a day, ideally 7-8 hours), planning the day in advance (everything that should be eaten tomorrow, should be thought out or even prepared today).

Frequent mistakes of those losing weight are the use of short-term diets, which inevitably lead to subsequent weight gain, the use of diuretics and laxatives, leading to weight loss due to dehydration, insufficient consumption of protein foods, in which weight loss occurs mainly due to muscle mass, and overindulgence power loads, which does not allow achieving the desired result.

Avoiding these mistakes, correctly building an individual weight loss program, taking into account your health status, habits and food preferences, work habits and daily routine, and achieving long-term results is possible with the support of a nutritionist.

But even if all the doctor’s recommendations are correctly followed, a person losing weight may face a test in the form of a so-called “weight plateau,” a period of no weight loss, which usually occurs when a loss of 10% of the initial body weight. The reason for this is that our body is very plastic and tends to store rather than give away energy, so it quickly adapts to a new eating style. In this case, the doctor reviews the diet, perhaps prescribes fasting days and advises changing the physical activity regime, which allows you to overcome temporary difficulties and successfully continue the path to the figure of your dreams.

Very often, all family members are overweight. Is it possible for a person who has a hereditary predisposition to be overweight to lose weight?

Indeed, many people have a hereditarily predetermined tendency to overweight. However, we inherit only a predisposition, and whether it is realized depends only on ourselves.

Therefore, having relatives with excess body weight is not a reason to give up and is not an obstacle to being slim.

And thanks to the opportunities modern medicine we can obtain information about our genes that are responsible for the tendency to gain weight in response to a certain type of diet. It's about about the DNA test. It is performed once, since the set of genes does not change during life. Knowing your genetic characteristics, you can formulate an individual diet. The genetic diet is much softer and more gentle compared to all the others, since it may turn out that foods that are prohibited for everyone losing weight do not cause weight gain for you and will be permissible. A DNA test will help you understand whether fasting days are effective for you or whether they will only harm you, what kind of physical activity and in what volume is right for you. This will allow you to adjust your diet and physical activity so that a person can easily and quickly lose extra pounds and be able to maintain a normal weight throughout his life.

Consult a specialist about possible contraindications

- Some have the opposite problem - they cannot gain weight. With what it can be connected?

- How to gain weight correctly? After all, eating everything in a row is, of course, not an option.

To gain weight, you need to monitor both the sufficient amount of food and its quality composition. The diet should be balanced in terms of basic macronutrients (proteins, fats and carbohydrates), and also contain a sufficient amount of vitamins and microelements. You need to eat 5-6 times a day, with this diet, absorption nutrients will be the most complete.

The diet of a person seeking to increase body weight should include a maximum of healthy high-calorie foods and a minimum of sweets, processed foods, canned food, sausages, mayonnaise, chips, etc. products that have nothing to do with health. You need to consume enough complex carbohydrates(pasta from durum wheat, potatoes, cereals, grain bread, fruits and dried fruits), unsaturated fats contained in vegetable oils, nuts, seeds, fish and seafood. Special attention You should pay attention to adequate consumption of protein foods (lean meat, fish, eggs, cottage cheese, cheese), which are responsible for increasing muscle mass. In some cases it is possible to connect specialized products therapeutic nutrition.

Yulia Bastrigina, nutritionist, Nutrilite brand expert

Exactly breakfast is responsible for what you will eat during the day.

Start with a sweet bun and coffee with sugar - and in just a couple of hours you may be overtaken by desire eat... something else sweet. The fact is that during the first meal, the blood sugar level rose too high, and in response, the level of insulin, the hormone responsible for its “reduction,” increased. A drop in glucose levels automatically entails a feeling of hunger and a search for food that will increase it as quickly as possible. And this is just something sweet. And such “roller coasters” will be waiting for you all the time.

What if you choose bacon and eggs for breakfast? The feeling of fullness will indeed last quite long. But there's one catch. The head will not work as fast as we would like. The brain feeds on glucose. And fat for him is only a backup source of nutrition. The incoming protein, instead of beginning to participate in the construction of new cells, will begin to break down... into glucose. Plus, long-lasting satiety will “lull” your vigilance. You'll likely skip a snack and even forget about lunch. And here the “accumulation of hungry potential” comes into the arena. The feeling of hunger will be sudden, but very strong. There is a risk of starting to eat everything, and not in the right quantities.

We throw a couple of fruits into the juicer, and after 30 minutes we realize: it would be nice to eat something. The main mistake is switching to foods that have low energy value but increase insulin levels. In this case, the “hungry potential” accumulates quickly and brutally.

My proper breakfast looks like this:

1. Change your diet as often as possible

The larger the range of selected products, the more “interesting” the metabolism works. The body quickly gets used to the routine and spends a minimum of energy on digesting and assimilating the usual food.

2. Add to your usual diet... oil

Use a small amount (3-5 g) of unrefined vegetable oil(you don’t need to eat it on an empty stomach). It is extremely important to try different types of oils: cedar, grape seed, pumpkin, sesame, etc. This improves metabolism, immunity, the condition of the liver, blood vessels and has a beneficial effect on appearance.

3. Let’s say a firm “no” to sweets in the morning!

Try not to eat sweets in the morning, confectionery and drinks with sugar. Excessive amounts of insulin (this is what is released after such a breakfast) stimulates the storage of excess into fat and triggers the “choose sweets” mechanism. next appointment food." It is better to use foods rich in calcium and fat in the morning: such as cheese, cottage cheese. Calcium deficiency is often associated with increased appetite during the day.

4. Morning calories should be “working”

We get the right calories from foods rich in slow carbohydrates (for example, porridge from different types cereals, grains and rye breads).

5. Stock up on B vitamins in the morning

They are regulators of fat and carbohydrate metabolism and will help the body go in the right direction throughout the day. There are many such vitamins in cereals, eggs, nuts, and green vegetables.

6. For Have a good mood need amino acids

Do you want to be positive in the morning? Then choose foods rich in tryptophan for breakfast. This amino acid promotes the production of serotonin. However, it cannot enter the brain on its own. She needs a conductor - glucose. Combine cheese with fruit or light fruit jams.

Favorite breakfasts of Yulia Bastrigina:

1. Multigrain porridge + wheat bran on water + fresh apples, dried apricots, prunes, ground Brazilian nut and cinnamon, flax seeds, pumpkin seed oil+ poached egg. Green tea with lemon and ginger.

2. Grain or rye bread/grain bread + lightly salted salmon or sockeye salmon + cucumber, lettuce + butter. Tea with rosehip.

3. Bananas, apples, berries + hard cheese or cottage cheese 2-5% fat.

Olga Malysheva, nutrition and detox specialist, creator of the author’s blog and project 365 detox

Strictly follow all advice on proper nutrition 365 days a year is not necessary. There should be a general general line, but always leave room for experimentation. Sometimes I can eat something that is not quite right, but very desirable. And I never blame myself for deviating from the rules - I just drink green juice the next morning and go back to those healthy habits which work for me. Here are a few of my rules:

1. Water, water and more water

First thing in the morning, you need to drink a large mug of water, adding the juice of half a lime or 1/3 lemon. This water perfectly cleanses, alkalizes the body and stimulates digestion.

2. Green juice Be sure to drink in the morning!

I advise you to try different variations of green juice, where the base is always vegetables and herbs, and an apple or pear is added for sweetness. If you don’t have time to make juice, a great option would be a smoothie made from fresh spinach, banana, pear or other fruits with the addition of drinking water or almond milk.

My favorite vegetable juice recipe:

5 stalks of celery

1 beet

2 carrots

Bunch of parsley

2 large apples

A piece of ginger

We put all the ingredients into the juicer and enjoy the vitamin boost.

3. Mindfulness instead of coffee

The invigorating effect of coffee is often followed by irritability and anxiety, and its regular use can negatively affect the functioning of the adrenal glands and contribute to the depletion of nerve cells. You can replace coffee with drinks that contain natural cocoa, chicory, Japanese matcha tea and freshly squeezed vegetable juices. Try switching to them or at least “mixing” them with your coffee consumption.

4. Fruit before meals, but not after

To benefit from fruits, eat them only on an empty stomach - 20-30 minutes before eating another meal or 3-4 hours after. Fruits on an empty stomach are easily digestible and give an excellent boost of energy. But fruits mixed with other foods will cause heaviness and promote fermentation processes. The exception is avocado, which can be safely added to salads and cereals.

My next post will be more interesting to the fair half. I would like to touch on one of the most popular topics of concern modern women, – cellulite. Strictly speaking, the term “cellulite” is not entirely correct from the point of view of doctors. In medicine, this condition is usually referred to as gynoid lipodystrophy (GLD). Which, loosely translated into Russian, sounds like: a disorder of the nutrition (condition) of adipose tissue inherent in women.

Indeed, no matter how well-fed a man is, he is not threatened with cellulite. There are several reasons for this.
The first is genetic, associated with belonging to female. Features of the location and ratio of collagen and elastin fibers in the subcutaneous layer, constant exposure female sex hormones, fat deposition female type- form the prerequisites for the development of cellulite.

The second reason is circulatory failure in the subcutaneous layer, capillary fragility. The third is a decrease in the number or sensitivity of receptors to a number of hormones in subcutaneous adipose tissue. There are also a number of minor or predisposing factors: lifestyle, accompanying illnesses.

Now let's consider whether it is possible to somehow influence these factors with the help of nutrition. Bad news is that we, of course, cannot change the structure of tissues or our gender. The good news is that we can influence a number of other factors.

Let's start with the most obvious - reducing the amount of subcutaneous fat. Paradoxically, cellulite affects both “fat” and “skinny” women. And the point here is this. Unbalanced consumption of fats and carbohydrates (even with a very low caloric intake) changes the protein-lipid composition of the blood plasma, provokes an increase in the level of insulin, a hormone that is also responsible for the formation of fat.

A significant reduction in foods with a high glycemic index in the diet - products made from white flour, white rice, carbonated sweet drinks, baked goods, sweets - and a significant increase in the consumption of whole grains and fresh fruits and vegetables should help solve this problem. In addition, you should be very careful about the amount of animal fat in your diet.

Controlling your intake will help reduce tissue swelling table salt. It’s not enough just to add too little salt; you have to understand that salt can enter the body at very large quantities with products such as, for example, hard cheeses, soy sauce, bouillon cubes, canned vegetables, meat and fish, so you need to strictly control their consumption.

Chronic iodine deficiency is of great importance in the development of the “orange peel” effect - it leads to a decrease in the effect of thyroid hormones on tissues and causes swelling that is difficult to remove. Therefore, for those who are serious about fighting for their beauty, I strongly recommend using daily sea ​​fish, seafood or seaweed.

To strengthen the subcutaneous capillaries, it is necessary to receive an age-appropriate dose of vitamin C and rutin (vitamin P) daily. In natural products, in an ideal combination, these two vitamins are found in chokeberry, dried rose hips, black currants and cherries.

Dietary fiber is also necessary in the fight against cellulite. By stimulating intestinal function, they prevent constipation, which reduces venous resistance in lower limbs. The latter has an extremely beneficial effect on capillary blood flow. Well, other factors can be influenced by daily physical activity, lymphatic drainage massage, mesotherapy. I hope my tips help you stay attractive! I wish you to be healthy and beautiful!

We have already talked about the exciting adventure in the supermarket of Kristina Podrezova and nutritionist Yulia Bastrigina. Then our expert laid out the whole truth about canned peas, salted fish and chicken breast. In the next issue - an expose on quinoa, ghee and frozen dinners.

Yulia Bastrigina

Cereals department

Yulia and I are standing in the middle of the trading floor at Auchan. Quite often there are bright announcements of promotions about reduced prices for certain products, giant towers three times my height made from cans of stew, mountains of packages of beans, buckwheat, noodles instant cooking and deposits of sad bananas for 100 rubles per kilogram. People are scurrying past with carts filled with all sorts of things, and the question is constantly spinning in my head: “What are you all doing here at three o’clock in the afternoon on Wednesday?!” Hungry times of crisis have not yet arrived in our country, I can tell you that for sure. On the one hand, I am quietly happy - I love it when people have a good appetite. On the other hand, I curse the crowd that picks up fragile Yulia and me and “carries” us to the pasta department. Great. Let's start with it.

Here Yulia approaches the unusual black pasta, which in fact turns out to be simply pasta with the addition of cuttlefish ink (I tried it, was not impressed) and reads the composition. I realize that this product is unlikely to be in the basket of an ordinary shopper at such a large supermarket, so I hand her a cardboard box of Barilla spaghetti. Julia approves of my choice: « All kinds of cereals and pasta are an excellent source of complex carbohydrates, just make sure they contain durum wheat flour.”

Next to the perfect blue Barilla boxes, I see a product from our manufacturer in a cellophane wrapper, however, I’m not taking the usual Makfa spaghetti, but whole grain. Yulia says that there is only one way to check the real usefulness of pasta (and indeed almost all store-bought products) - read what is written on the packaging.

“Their nutritional value is almost the same - 100 g of Barilla contains 12.5 g of protein, 1.5 g of fat, 71.7 g of carbohydrates and 356 calories, and 100 g of Makfa contains 13.9 g of protein, 1.4 g fat, 73.1 g carbohydrates. The only significant difference is that this brown paste also contains dietary fiber, 6 g per 100 g of product. But they can be found in plain fiber. That is, if you are cooking white pasta, add 1 tbsp to the sauce. l. fiber or sprinkle the dish with it,” concludes Yulia, and I am surprised at how simple everything is in this world. But here I pay attention to the price. Whole grain “Makfa” for 50 rubles and simple Barilla spaghetti for 80 rubles, which additionally needs fiber for 50 rubles - guess what anti-crisis (and what is important - healthy) option I would cook for myself for lunch.

Let's move on to the other side, to rice and other cereals. And then I ask a question that has been tormenting me for five years now: “Is white rice really as useless as white bread is useless?”

“I wouldn’t recommend including regular white rice in your diet often,” and here Julia finally explains why. "Enough high content carbohydrates and high glycemic index- not the best combination for maintaining a good figure. The best option is to mix brown, red, wild and white rice. Because these varieties are not purified from the germinal membranes and retain B vitamins and a fairly high content of dietary fiber in the product, which, when ingested, will not allow excess carbohydrates to be absorbed.

Another excellent cereal is buckwheat. Firstly, it is rich in fiber, and secondly, it contains a lot of B vitamins and iron. Just don’t buy buckwheat flakes or any other cereal crushed into flour, which cooks very quickly. This may be suitable for children, but adults will not get anything useful from the cereal. Strong grinding increases the speed and amount of absorption of carbohydrates, which is good for quickly supplying energy to an active child, but not to an adult who sits straight on his butt.”

We've been in cereals for too long, I'm starting to hint that it's time to leave the rice alone and it's time to switch to dumplings. When suddenly my gaze falls on quinoa. Five letters that I understand and one completely incomprehensible word. What can I say about quinoa? Absolutely nothing. But all the “healthy” bloggers I follow cannot live a day without publishing another post of adoration for this cereal. Which, by the way, costs 300 rubles per half kilo. I ask Yulia what is so amazing about this quinoa and is it worth paying such cosmic sums for it. Our wonderful expert, before answering me, reads what is written on the package, and then offers to compare it with buckwheat.

“Quinoa contains: 13 g of protein, 7 g of fat, 60 g of carbohydrates and 360 calories. Buckwheat contains 12.6 g of protein, 2.6 g of fat, 64 g of carbohydrates and 330 calories. That is, buckwheat loses to quinoa only in a slight excess of carbohydrates.” Here we remember that the popularity of quinoa was brought by gluten, or rather, its absence in its composition. And then Julia says something for which I am completely unprepared.

“The dangers of gluten, as is usually the case in fashion, are greatly exaggerated. Once and for all, let's agree that the main sources of gluten are wheat, rye, barley and oats. The prevalence of the genetic defect leading to gluten intolerance (the same as celiac disease) is 0.5-1% of the population. The accidental discovery of symptoms of the disease in adulthood and refusal of foods containing gluten can be safely attributed to mental disorder. Celiac disease is genetic and will manifest itself even in infancy. Moreover, it will be impossible not to notice it. If the thought of being different from the other 99% of the population does not leave you, have fun. It’s better to consult a gastroenterologist; perhaps you have some kind of gastroenterological disease, which, having cured, will give you peace and the joy of eating bread and oatmeal.”

But I sincerely believed in the suffering of Miley Cyrus and other Hollywood beauties who threw gluten and lactose out of their diets. Being in a slightly surprised state, I still ask Yulia to find an excellent alternative to quinoa. Out of my peripheral vision I notice a lady who is holding this very quinoa grains and, listening to our dialogue, hesitates whether to put it in his basket or put it back on the shelf.

“Oh, chickpeas! We take the packaging and are transported again to the fascinating world of reading. These chickpeas contain: 20 grams of protein (more than quinoa), 4.5 grams of fat (less than quinoa), 50 grams of carbohydrates (less than quinoa), and 320 calories (less than quinoa). I see another great option - lentils. Per 100 g there are: 25 g protein, 1.1 g fat, 53 g carbohydrates and 322 calories. And another option is regular peas, which contain 20.8 g of protein, 1.4 g of fat, 55.2 g of carbohydrates and 317 calories. And no gluten."

After discussing the composition, we again compare prices. Legumes and buckwheat cost three (!) times cheaper than quinoa - 100 rubles versus 300. And peas are generally 50 rubles. Is it possible to say that the importance of quinoa is exaggerated? In addition, you can come up with many more dishes with chickpeas or lentils - soups, hummus, side dishes, salads, all kinds of falafels. Quinoa cannot boast of this.

Here Julia breaks my dreams of chickpea and pea hummus with her story about proteins and vegetarians: “You need to remember that the protein that legumes contain cannot be compared with animal protein. No plant protein can ever compare with animal protein in its value. Remember the cows in the meadow. How long do they chew grass? How much grass do they need to chew to extract the required amount of protein? The correct answer is even too much. Let me remind you, by the way, one more thing: in a cow, protein is synthesized by bacteria in the body, but there is no protein in the grass itself. But for some reason, every second vegetarian hardly thinks about this.

As for other cereals - millet and semolina - these are fast carbohydrates that are good to eat half an hour to an hour before sports, they will give a lot of quick energy. But forget about corn grits! A high amount of carbohydrates and a high glycemic index create a combustible mixture that can quickly make you fat. Therefore, I would not recommend frequently including corn grits in your diet. And be a little careful with canned corn. For the same reason".

The next question I can't help but ask is which oatmeal is best. And then Julia tells me something that I had only guessed before. “The longer the cereal is cooked, the higher the content of ballast substances in it and the less ability it has to quickly “give” the carbohydrates it contains to the body. The calmer the absorption process is, the lower the background of the fat-storing hormone insulin.” That is, my mistrust of oatmeal, which only needs to be steamed with boiling water for three minutes, is still justified. I have always respected the fact that even after 20 minutes on the fire it is in a state of al dente. If you can put it that way, of course.

Dairy department

The crowd of shoppers in the store seems to be growing, but there is no one in the dairy department. I ask Yulia about dairy products - what to eat and what not to eat. "Cottage cheese is very good source squirrel. But the low-fat version is poor in vitamin D and does not allow calcium to be absorbed. In addition, low-fat foods often cause the inability to lose weight, as they do not give a feeling of fullness and lead to subsequent “eating.” Kefir and yoghurts are great as long as they don't have added sugar or sweet fruit additives. The microorganisms that ferment them are very useful for maintaining good health. And everyone can add dried fruits, nuts or muesli to them, based on their need for carbohydrates. So put back this strawberry curd with jam, don’t expect anything good from it,” Yulia tells me, and I obediently obey her, saying goodbye to sweet morning experiences, it seems, forever.

“Here is another product that for some reason many people exclude from their diet or try to replace it with ghee - butter,” Yulia takes a package of butter, and meanwhile I remember aloud bloggers who actively promote ghee. And then it’s like I get a slap in the face, only invisible.

“Ghee is devoid of protein and contains much more fat than butter. If the fat content of butter ranges from 72 to 82% fat (748 kcal), then the fat content of ghee is 99% (calorie content - 891 kcal). You cannot exclude butter from your diet; it is a source of vitamin A and essential (sometimes) cholesterol. And something else about Hindus and ghee - another disappointment. From an Indian point of view, ghee is more useful only because it does not go rancid so much and is stored longer,” after these words I feel ashamed of my recent experiment, I promise myself to throw away the jar of ghee that I made literally the day before yesterday, trusting Western bloggers .

Some will say that this job obliges them to be slim. Others will suggest that they are better able to maintain a healthy weight and eat healthy. We asked 4 attractive women and successful nutritionists about their beauty secrets.

Our exclusive material answers the most pressing questions: what helps them not to overeat and stay in shape, how they avoid temptations and recover after having children.

“Don’t blame everything on genetics”

Yulia Bastrigina

nutritionist, expert of the personal weight control program Bodykey from Nutrilite

What do I choose in the store?. My grocery basket always contains cereals, bran bread, fresh meat, fish, poultry, eggs, and dairy products. In season, of course, there are appropriate vegetables and fruits. For example, I buy persimmons and tangerines only in late autumn, but I buy apples and cucumbers all year round. For dinner I can cook spicy tomato soup with seafood and baked lamb with mint, couscous and fresh vegetables.

Ideal menu. I make a menu for the day in advance. In the morning it can be porridge, fruits, yoghurts, boiled eggs, fish sandwiches, and sweets in various combinations. During the day - potatoes, pasta, rice, meat, fish, fresh vegetables and herbs. And in the evening fish, lean meats, a small amount bran bread or coarse cereals, fresh vegetables. For a quick snack, I keep rye or grain bread, muesli bars, dried meat snacks in the car, and sometimes I take an apple from home.

The key to slimness. In a restaurant, I choose a dish very carefully - in the hope that it might surprise me with something. Most often, I ask you not to put some ingredients in my dish (cream, cheese, salt). I weigh myself almost every morning. However, the fact that I can easily bring everything back to normal is my scourge: a couple of extra pounds are not very noticeable and because of this, I quite often allow myself to be “slack”. But there is a limit above which I try not to jump - this is 3-4 kilograms above my “ideal” weight.

Physical activity . I love any activity - from walking and swimming to trampolining, horse riding and Muay Thai. That's why I don't need motivation. I rather have to motivate myself to sit down at the table and finally start working. I try to exercise at least 2-3 times a week at home - hula hoop, dumbbells, functional training, stretching.

Elementary ignorance of its basics (and, as a result, the fear that life will turn into a series of restrictions) and insufficient motivation.

The first thing I do in the morning... I drink a few sips of clean water.

Now in my refrigerator... Fresh food set.

I'm inspired... My family.

My motto… Don't let evil pass through your hands.

“Slimness is a matter of education and character”

Tatiana Zaletova

nutritionist, Grindin program expert

What do I choose in the store?. I buy food about once every 2 - 3 days. I don’t really like frozen foods, and I don’t eat processed foods at all. For dinner I cook fish or poultry with vegetable side dishes. My family dinners are similar to our GrinDin dinners. True, it is not always as refined as our chefs prepare. I teach my family to eat properly.

Favorite product. Spaghetti. I can make them myself. With many different sauces. I prefer to eat something that I have prepared with my own hands from the ingredients I know.

What helps you avoid overeating. I always think in advance what I will eat tomorrow. Especially if the day is busy. We need strength! If I didn’t manage to eat, then like all normal people I want to eat more in the evening. In order not to “eat the elephant” in the evening I try to eat the usual portion, but more slowly. Yes, it’s difficult, but it helps.

I will never choose in a restaurant. Soup. First courses in restaurants are too fatty for me. I rarely take business lunches, only in trusted and favorite places. Please bring salad dressings separately. I’m never embarrassed to exclude an ingredient I don’t like or isn’t healthy; if they refuse, I consider it a sign of the cook’s dishonesty and I won’t eat there.

Activity. Cardio training in the gym, swimming pool, snowboarding in winter and cycling in summer. I don’t want to say platitudes, but movement is life. I can't help but move.

The main problem of excess weight. Lack of willpower. I am firmly convinced that being slim is a matter of upbringing and character. It all depends on the habits in your family and your own.

The first thing I do in the morning... I'm breathing. There are a number of special breathing exercises for awakening.

Now in my refrigerator... A box of leftovers from dinner that I'll take as lunch.

I'm inspired... Family and famous scientists.

My motto… In any matter, with maximum difficulties, the approach to the problem is still the same: desire is a set of possibilities, and reluctance is a set of reasons.

“You just don’t know how to cook...”

Ekaterina Belova

nutritionist, chief physician weight loss center "Nutrition Palette", leading nutritionist of the system healthy eating D-Light from Maria Kravtsova

What do I choose in the store?. Those products that can be bought in advance - I buy them once a week in a large supermarket - are cereals, pasta, fruits and vegetables. And, for example, dairy products, I prefer farm products, with short term storage

I also really love vegetables and fruits; if they are not in my diet, I feel discomfort. No other product can close this gap. I always make a shopping list, this helps to avoid wasting money and time.

What you must do. Lunch! But if this is not possible, the day is busy with meetings and I make do with frequent snacks. For example, between consultations I have time to eat fruit or drink a fermented milk product right during the appointment. I try to plan meals in advance on such days.

Conquer sweet cravings... Just! You just need to figure out why you want sweets. It's either physiological need- the body does not have enough carbohydrates. It is enough to add complex carbohydrates to the menu (whole grain cereals, fruits) and the cravings will weaken. Or psychological. It is more difficult to get rid of such an addiction; you need to find out what emotions you are eating, why you need it, etc. In any case, it is important to switch to other, more safe sweets. “Trick the body” - offer it a handful of dried fruits or choose a dessert that is less harmful. For example, from light cottage cheese or oatmeal cookies with honey.

Physical activity. I'm trying to walk. If possible, do not use the machine or public transport. I am a very addicted person who quickly gets frustrated - so every year I learn something new and then give up again. Most of all I prefer walking and recreational sports - skiing, skating, rollerblading. For me, sport as a compulsory activity is unacceptable. There must be interest.

The main problem of excess weight. There are a lot of misconceptions that it is difficult, inconvenient, and in general you only live once... I try to explain to my patients all the time that a healthy lifestyle is self-respect. This has nothing to do with the struggle, or with prohibitions, or with the fact that the doctor said so. You just need to tell yourself “I love and respect myself, and I want my body to live happily ever after.” If a person loses weight slowly, the skin has time to recover and there are no serious problems that only plastic surgery can solve.

The first thing I do in the morning... I drink a glass of clean water

Now in my refrigerator... Yogurts and vegetables. But I ran out of fruit, I ate the last pear in the morning. Need to buy.

I'm inspired... The idea of ​​saving humanity.

My motto… Live with pleasure! I don't like unnecessary restrictions.

“Slimness is the key to good health and mood”

Irina Pochetaeva

Ph.D., nutritionist, founder and director of the Just for you project

What do I choose in the store?. I always buy dairy products, fish, seasonal fruits, leaf salads. I choose dishes depending on the time of day. For example, during the day I can happily eat pasta. In the evening I prefer meat or fish with salad.

A must. Compose perfect menu for the day... Morning: fermented milk products (cottage cheese, cottage cheese casserole, cheesecakes, yogurt) + coffee. Day: vegetable soup, white fish and vegetable salad. Evening: beef, vegetable salad, citrus jelly.

What is harmful. Sausage, smoked meats, store-bought sauces with a lot of artificial additives.

It is important to constantly monitor your weight. My weight fluctuated greatly during my pregnancies (in currently Irina Petrovna is expecting her fifth child - approx. ed!). I always watch my weight and try to keep fit and feel good.

Activity. I'm constantly on the road, living in several countries, so I'm not good at regular exercise. However, whenever possible, I work individually with a trainer. At the same time, I definitely do a health retreat several times a year - I visit spa resorts.

The main problem of excess weight. Lack of motivation. I am happy to help my loved ones cope with the problem of excess weight, either as a nutritionist or as the leader of JUST FOR YOU. But you can only help those who have a strong enough motivation to move towards their goal.

The first thing I do in the morning... I wash my face.

Now in my refrigerator... Kefir, salad, fish, cranberry juice and cranberry mousse.

I am inspired... My children.

My motto… Life is good!

There is probably no woman who would not try to solve slimming secrets. Even those beauties who naturally have an excellent figure try to keep it in perfect shape for as long as possible. What can we say about chubby women and those who have been struggling for years with no results? extra pounds and cannot imagine his life without bathroom scales and calorie counting.

The fact is that such a secret is individual for everyone, but it is not possible to solve it on the first, and for some, not on the tenth try. Some people go on diets to no avail, torment themselves with fasting, subsist from water to water, while for others it is enough to give up bread and sugar for a week to lose a few kilos, for others the secret of slimness consists of dancing or fitness classes, and some are forced to sit on water and apples in order to fit into their favorite jeans. Be that as it may, uncontrolled weight loss is fraught big problems with health, and a fanatical attitude towards losing weight can even lead to the loss of not only extra pounds, but also life. Annorexia, a disease from which many girls and women around the world have already died, begins with a person’s wrong approach to his appearance. To this the secret of slimness It's better not to touch at all.

Many experts argue that “eat less and move more” does not always work, since the problems may not be on the surface, but much deeper. For example, metabolic or hormonal problems can become an obstacle to a slim body. Often women gain weight during pregnancy, and only a small part of them manage to quickly return to normal, while others complain that they are paying with excess weight for “eating for two.” This may only be partly true. Often slimming secrets such women are in disturbed hormonal balance. As soon as they stop breastfeeding, the weight usually goes off on its own, regardless of physical activity (as a rule, mothers with small children lead practically no sedentary lifestyle).

Nutritionists also have their own complaints about women who are always dissatisfied with their figure and who decide to independently control the amount of food and its composition, but practice shows that diets without the sensitive guidance of a specialist only harm women’s health. To unravel these secrets of being slim, it is not enough to know the number of kilocalories in celery; it is not enough to weigh yourself after each piece of meat or salad you eat. It’s better if the diet is written by people who ate the dog out of it (dietetic joke). Indeed, how does an ordinary person know about the compatibility of foods, about how much protein, carbohydrates and nutrients need to be consumed per day in order to stay in great shape and not become fat.

Books about beauty can only help partly. The useful information that we receive from books may not always correspond to reality, in addition, it is universal and not prescribed under specific person, so it’s better to collaborate with a living person rather than a paper publication. By at least, you can discuss the information you are interested in with a nutritionist, but this cannot happen with a book - we receive limited information unilaterally.

In our online magazine you will find out everything slimming secrets. Our nutritionists, fitness trainers and other specialists know how to make sure that the kilograms disappear one by one, but at the same time your well-being does not worsen, but improves every day. We will tell you what to pay attention to, and you will definitely succeed with us.