Svetlana Fus' diet for weight loss to lose 5 kg

Star nutritionist and nutrition expert on many Ukrainian shows, Svetlana Fus, does not hide the secrets of her beauty and slim figure from the public. Most recently, together with her colleague in the “Nice and Happy” project, Anita Lutsenko, she wrote a book about weight loss, “We Are Simply WOW.” With its help, women want to spread the culture of proper nutrition.

Moreover, Svetlana has long been holding meetings and seminars with women who are trying to lose weight. And the nutritionist really helped many of them. And all because Svetlana Fus has developed her own nutrition method , which can be called a diet for life. And this does not mean at all that you will need to starve for the rest of your days.

Basic principles of the method

The essence of Svetlana Fus’s technique is as follows:

• A preliminary study of the usual diet and lifestyle in order to find out the reasons for gaining extra pounds;
• It is mandatory to keep a food diary, in which you must write down absolutely everything that goes into your mouth during the day, indicating weight, calorie intake and time of meal. This “exercise” will clearly show how much was actually eaten;
• Lack of strict frameworks and deadlines. Everyone is free to choose the duration of their diet. However, ideally, the recommended nutritional principles should become a way of life;
• The amount of calories consumed per day should not exceed 2000;
• Tools that every person losing weight needs to have: floor scales for weight control; kitchen scales to determine portion sizes; centimeter for measuring body volumes;
• Strong physical activity.

Diet rules for weight loss

When losing weight, follow these recommendations:

1. A mandatory full protein-carbohydrate breakfast to recharge your body with energy for the whole coming day. It can be porridge, cottage cheese, eggs, yeast-free rye bread.
2. It is not recommended to drink tea or coffee on an empty stomach. According to the nutritionist, this impairs the functioning of the digestive system. You should drink it an hour after eating.
3. Small frequent meals, eliminating the feeling of hunger. The largest meals should be taken in the first half of the day; you should not overeat at night.
4. A categorical ban on fasting. When a person abstains from food in a strict regime, the body experiences stress and the brain gives it a signal that difficult times have come and at the first opportunity it is necessary to make provisions for a “rainy day”. We all know very well what these reserves look like and where they are stored. After days of hunger, it is very difficult to keep yourself within the limits of what is permitted and you want to eat everything that is “not nailed down.” The result is a breakdown, excess weight, guilt, digestive problems.
5. Do not drink while eating. This makes digestive processes difficult.

Advantages and disadvantages

This nutrition system has virtually no contraindications. It will not only allow you to get rid of the required amount of kilograms, but will also allow you to keep your figure in shape throughout your life.

Of course, to achieve such a result, you will have to reconsider your eating habits forever. This can be considered a drawback of the method, but believe me, it is impossible to eat whatever you want, in any quantity and whenever you want, and still lose weight.

Such a weight loss system has not yet been invented, and it is unlikely that they will ever be invented. This is not a diet to lose 5 kg in three days, it is a lifestyle. Don't expect quick weight loss. But between speed and stability, a reasonable person will always choose the latter. In addition, if you lose weight slowly, your skin will not sag, which inevitably happens with quick weight loss methods. It's not so easy to pull it up later.

Basic principles of losing weight by Svetlana Fus

Although the nutritional system developed by Svetlana is aimed at weight loss, as the nutritionist emphasizes, it is not a diet. This is a kind of proper nutrition, excluding the consumption of foods that affect metabolic processes. It does not provide for strict restrictions on the diet. In addition, Svetlana herself is an opponent of strict mono-diets.

In her opinion, a menu limited to the consumption of one product has a significant impact on health. The nutritionist emphasizes that a proper weight loss system must be balanced. You shouldn't feel constantly hungry. You should not carry out such programs for a long time. The optimal period of a strict diet should be limited to one week, or at best several days.

Therefore, the nutrition program proposed by Svetlana is designed in such a way that when losing weight you do not experience discomfort caused by the constant desire to eat. It includes eating all foods that are healthy for the body.

Grocery list

As with any diet, there is a division into foods that you can eat and those that are recommended to be removed from your diet or at least limited.

Products and dishes allowed for consumption:

• Lean meat (beef, veal, chicken, turkey);
• Lean fish, seafood;
• All non-starchy vegetables. You can consume them up to 500 grams per day.
• Vegetable soups, casseroles, salads. Season salads with vegetable oil, lemon juice, balsamic vinegar;
• Any porridge on the water. Sometimes you can cook them in milk, but use skim or low-fat milk;
• Nuts, seeds, dried fruits (except raisins);
• Any fruit;
• Low-fat dairy products;
• Mushrooms (boiled or baked);
• Honey (no more than 1 teaspoon per day);
• Whole wheat bread;
• Green tea;
• Diet bread;
• Various spices.

Products that should be limited:

• Bananas and grapes;
• Semolina and white rice;
• Pasta, flour and confectionery products;
• Mayonnaise and all fatty sauces;
• Fatty dairy products;
• Fatty meat (goose, duck, pork, lamb);
• Canned fish;
• Fatty fish can be eaten no more than once a week;
• Everything fried, salted, smoked;
• Sausages, frankfurters, sausages, bacon;
• Carbonated drinks;
• Sugar. Limit salt;
• Coffee and black tea.

Diet food

Basic diet

The author advises developing the habit of eating right. The diet is based on the simplest and healthiest foods: vegetables, fruits, cereals, dairy products, meat, fish. For many people who are not used to watching what they eat, this can seem like a lot of work. But over time, they notice that they no longer want to eat unhealthy, too fatty and high-calorie foods.

As for permitted and prohibited foods, Svetlana Fus recommends limiting the following in your diet:

• fried, salted, smoked, semi-finished products, various snacks, ready-made sauces;
• confectionery and flour products;
• mayonnaise, fatty dairy products;
• canned fish and meat;
• semolina, white rice;
• coffee, sweet carbonated drinks.

This does not mean that these products should not be eaten at all. You just need to limit them, and make sure that your daily caloric intake does not exceed 2000 calories.

A number of foods need to be excluded from the diet

Allowed foods in the diet:

• lean varieties of meat and fish. Fatty fish, pork and lamb can be consumed once a week;
• fruits and dried fruits, nuts. It is recommended to eat bananas and grapes no more than twice a week. Frozen vegetables are allowed;
• porridge, preferably with water;
• fermented milk products, especially low-fat cottage cheese and natural yogurt.

It is better to exclude sugar from your diet, as well as various confectionery products, since they are too high in calories.

Under no circumstances should you adhere to strict diets or, especially, starve. Fasting will not help you achieve a slim figure, but will only harm your health.

The nutritionist has a negative attitude towards forced fasting days and various methods of cleansing the body that are based on fasting

Basic principles of nutrition:

1. You should not eat pepper or pepper food during breakfast - this is harmful to the gastrointestinal tract.
2. Do not drink tea or coffee on an empty stomach, do not drink with food, or drink immediately after eating.
3. Be especially careful during feasts. Remember that this is not the last food you will eat in your life, so don't overeat.
4. Breakfast is the most important meal of the day, so it should be filling, rich in carbohydrates and proteins. Never skip breakfast, otherwise you will overeat throughout the day.
5. Eat small meals, five times a day. Eating two to three times a day, but in large portions, is strongly not recommended.
6. The most useful ways to process foods are baking, stewing, and steaming. Food should be processed without frying in large amounts of oil.

The main meal of the day is breakfast

Menu for the week

This is one of the nutrition options for weight loss from Svetlana Fus. The menu here is divided into 4-5 meals.

Monday:

• Egg and cauliflower casserole, one piece of fruit, a piece of bread.
• Cottage cheese casserole made from low-fat cottage cheese (150 g), several pieces of prunes and dried apricots;
• Lenten cabbage soup, fish balls;
• Seaweed with egg, fish baked with potatoes.

Tuesday:

• Muesli with orange juice, several nuts of any kind, orange, low-fat natural yogurt;
• Grilled vegetables;
• Mushroom soup,
• Baked pink salmon, seafood salad, a slice of bread.

Wednesday:

• Oatmeal, a couple of apples;
• Cottage cheese with sour cream, dried fruits, 1 pear;
• Vegetable stew, steamed chicken cutlets, 100 g low-fat cheese;
• Stewed cabbage with boiled mackerel;
• Bifilife, 1 apple.

Thursday:

• Vegetable caviar, omelette, 1 persimmon;
• 2 oranges;
• Turkey stew with tomato salad;
• Bifilife or kefir, apple.

Friday:

• Muesli with apple juice, yogurt 100g;
• Cottage cheese with any berries;
• Vinaigrette, boiled chicken leg, bread;
• Dried fruit compote, a couple of biscuits.

Saturday:

• Buckwheat porridge with water, yogurt, pomelo;
• Cheesecakes cooked in the oven with sour cream, berries, prunes;
• Zucchini boats with minced chicken and vegetables, baked with cheese;
• Vegetable salad, a piece of baked pollock, bread;
• A glass of kefir.

Sunday:

• Wheat porridge with skim milk, green tea;
• Cottage cheese and a couple of plums;
• Stewed cabbage with mushrooms, egg;
• Low-fat yogurt.

As you can see, this weekly menu for weight loss is quite varied, it will not allow you to feel hungry throughout the day. You can stick to this diet for as long as you like, making equivalent replacements of foods and dishes. Try sticking to it for 4 weeks and you will be pleasantly surprised by the results.

Menu from nutritionist Svetlana Fus

Breakfast

Choose from: carbohydrate-protein or protein.

Include the following dishes in your morning diet if desired:

• porridge with nuts and dried fruits,
• cottage cheese,
• cheese;
• eggs with vegetables,
• lean bird.

Lunch

You can eat a couple of your favorite fruits, cheese, yogurt.

Dinner

• Chicken fillet or fish - steamed, like many dishes on the menu from nutrition consultant Svetlana Fus.
• Salad of vegetables, fresh or frozen, cooked in a steamer. But without mayonnaise, but flavored with vegetable oil.

Snack

A handful of nuts and yogurt.

Dinner

It is better to have a light dinner:

• buckwheat porridge,
• steamed or baked vegetables,
• eggs,
• some liver.

Svetlana Fus's bean diet

As a change, Svetlana Fus suggests trying a bean diet. Beans are a legume that contains a large amount of protein and, according to recent research, helps to effectively fight extra pounds, as it accelerates metabolic processes in the body. This does not mean that you will need to eat only beans all day long.

It can be used as a main dish or a side dish, be sure to add other products. For example, in the menu presented above, replace all stewed vegetables and salads with different types of beans (white, red, green beans). You can also cook it in different ways: boil, stew, make casseroles, salads and purees.

Svetlana Fus weight loss diet for an elderly woman. Nothing new

The diet from Svetlana Viktorovna Fus contains the well-known rules of rational nutrition. Unlike many self-proclaimed weight loss “gurus,” Svetlana Fus has a higher medical education and more than fifteen years of work as a nutritionist. In addition, she herself had to go through the difficult path of losing weight, that is, Svetlana Viktorovna Fus knows the problem of losing weight from the inside.

The most important principle of losing weight and maintaining weight is proper nutrition plus physical activity. You cannot force your body to starve or deny yourself certain foods. This will only slow down your metabolism. Every day on the table should be present:

• proteins (meat, fish, dairy products);
• vegetables;
• fruits;
• porridge;
• cereals.

You can have breakfast whenever you want, but be sure to eat five times a day (no skipping!), this is one of the tips from the famous nutritionist.

A categorical “no”:

• frying (dishes are boiled, baked or stewed);
• pure sugar;
• fasting days.

Dairy products should not be completely low-fat. It is necessary to drink clean, non-carbonated water (about two liters per day). It is better not to combine meat with bread. You should not eat immediately after training, wait at least two hours. Do not treat the diet as a temporary condition, consider it a smooth transition to a balanced diet, the goal of which is not only weight loss, but also health.

Svetlana Fus's diet for older people

In old age, a person’s metabolism slows down and, as a result, many begin to gain weight, but you always want to look beautiful. Using harsh methods and active physical activity here is life-threatening. Is this weight loss diet suitable for an older woman, for example, after 60 years of age?

Since this is not a diet at all, but a balanced nutritional system containing all the vitamins and microelements the body needs, not only women, but also older men will find it safe and comfortable to adhere to this style of eating. The weight will go away gradually, without causing stress on the body.

Recipes

Below are recipes for delicious and simple dietary dishes.

Meat casserole with cauliflower

You will need:

• cauliflower - 1 head;
• minced meat (low-fat) - 800 g;
• 1 red bell pepper;
• 1 onion;
• 1 carrot;
• 200 g white bread;
• 1 glass of skim milk;
• 1 bunch of fresh thyme;
• vegetable oil (for greasing the mold).

How to cook:

1. Place the minced meat in a deep bowl.
2. Soak bread in milk; Chop the onion, carrots and pepper and sauté. Add everything to the minced meat, seasoning with thyme.
3. Divide the cabbage into florets and cook.
4. Grease a baking dish with oil. Spread the minced meat in a thick layer and arrange the cabbage in two rows. On top is the remaining minced meat.
5. Bake in an oven preheated to 180 degrees for 45 minutes.
6. Can be served either cold or hot.

Baked meatloaf

You will need:

• minced meat (low-fat) - 600 g;
• boiled eggs - 4 pcs;
• raw egg - 1 piece;
• vegetable oil - 1 tbsp. spoon;
• salt - 1/2 teaspoon;
• pepper.

How to cook:

1. Boil the eggs.
2. Add salt, pepper, a little water, a raw egg to the minced meat, mix everything thoroughly. Divide the mixture into 2-5 parts.
3. Form each part into a cake. Wrap one peeled egg in each. Carefully pinch the edges of the roll so that there are no tears. If necessary, roll in flour.
4. Place the rolls on an oiled baking sheet, pierce each one in several places with a toothpick and bake for half an hour at medium temperature.
5. Serve the roll cut into slices with buckwheat porridge.

Nutritionist Svetlana Fus

Recipes from Svetlana Fus

What dishes can you cook for yourself while on a diet?

Bean soup with tomatoes

Required Products:

• Lean pork fillet - 300 g;
• Totatas - 2 pcs;
• Carrots - 1 piece;
• Potatoes - 2 pcs;
• Onions - 1/2;
• Beans - 200 g;
• Salt - 2 g.

Step-by-step instruction

• Pour 1.5 liters of clean water into a saucepan, add a piece of meat and bring to a boil;
• Thinly slice the onion and grate the carrots on a coarse grater. Throw the vegetables into the pan after the water boils;
• After 10-15 minutes, add potatoes cut into small cubes.
• Wait another 15 minutes and add beans;
• 10 minutes before readiness, add fresh tomatoes, cut into small cubes, and season with salt;
• Before serving the dish, you can season it with any herbs to your liking.

Salmon baked in foil

Required Products:

• Salmon fillet - 300 g;
• Onions - 1 piece;
• Fresh lemon juice - 1 tbsp. l.;
• Cherry tomatoes - 8 pcs;
• Salt - 2g;
• Black pepper to taste.

Step-by-step instruction

• Cut the onion into thin rings;
• Cover a baking sheet with foil and place onions;
• Wash the salmon fillet, salt, pepper and season with lemon juice;
• Place marinated salmon pieces on a baking sheet along with cherry tomatoes;
• Wrap the top with another sheet of foil and place in the oven;
• Bake for 30-40 minutes at 180 degrees.

Reviews

Angelina, 61 years old

Just recently I tried Svetlana Fus’s diet, since being overweight had a negative impact on my health, and due to my age, I can no longer actively engage in sports. In a week I managed to lose 5 kg without harm to my health.

Ekaterina, 28 years old

I was on Svetlana Fus’ bean diet and lost 4 kg in a week. While losing weight, I didn’t feel hungry, my health didn’t worsen, and I was quite happy with the result.

Milana, 31 years old

I followed Svetlana Fus’s 4-week diet, the total weight loss during this period was 12 kg. I can say that it is quite easy to maintain such a nutrition system, especially if you are focused on results. Yes, during the diet I had problems with stool several times, but in general, this is not such a big problem.

Summarize. The diet of nutritionist Svetlana Fus will have a beneficial effect on the body of people of any age (except children). It does not have strict restrictions, does not force you to suffer from hunger pangs, but at the same time it will help you get rid of those extra pounds that are so hated by any woman (or man) once and for all. The main thing is not to wait for lightning-fast results, to be patient and have a positive attitude.