Tatyana Rybakova's diet - what is the secret to losing weight?

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Tatyana Rybakova is neither a famous actress nor a singer. However, this name is widely known to everyone who is interested in a healthy lifestyle and strives to lose weight. She does not advertise newfangled pills and dietary supplements on television.

Adhering to her own methodology, Tatyana achieved excellent results and is not averse to sharing them on her blog. Perhaps, at the moment, this is the most famous weight loss story.

Everyone who subsequently took the girl’s advice achieved excellent results. Tatyana is open for communication. You can always contact her with any question regarding weight loss, and she will be happy to answer it in detail.

Menu of Tatyana Rybakova's weight loss method

So, as we have already said, Tatyana Rybakova’s diet is a method for long-term weight loss.
On average, people following in the footsteps of the author of the diet lose 4-5 kilograms per month. These are the numbers indicated as optimal in many medical sources. Slight but constant weight loss allows the body to get used to new realities, adapt and consolidate the results obtained. If this method seems radical to you, you can continue running in a vicious circle. In fact, there is nothing criminal about giving up sugar and almost eliminating salt from your diet. Just like there is no need to consume fried food. Do you like the taste of potatoes? Not a problem, because there is always the opportunity to bake it in the oven, eat a dish with fermented milk products or vegetable salad.

This principle is not based on excluding vital foods from the diet, it only excludes unhealthy foods. This diet does not ultimately lead to deterioration of health, because the diet is quite well balanced. Namely, proper nutrition is the key to the success of the phenomenon called Tatyana Rybakova’s diet.

The menu, reviews of which are quite normal, is quite varied, and the results speak eloquently for themselves. People who adhere to Tatyana’s nutritional principles say that they will never return to eating fried, fatty and sweet foods. Tatiana's followers learned to derive joy from meals, which mainly consisted of the gifts of nature. This means that you can forget about the return of extra pounds like a bad dream.

The main advantages of Tatyana Rybakova’s diet are balance and proper food intake. The technique meets the principles of healthy nutrition and has a positive effect on the body as a whole.

The extra pounds go away slowly but steadily, there is no threat of weight gain after finishing the diet. Usually, in a month of using Tatyana Rybakova’s technique, it is possible to get rid of 4 kg.

This weight loss technique develops a healthy habit of eating smaller meals, fosters the right attitude towards food, and teaches you to choose healthy foods. The diet is easy to tolerate, so failures are very rare.

Tatyana Rybakova’s weight loss technique is suitable even for teenagers, which the author proved by her own example.

The diet is not suitable for those who urgently need to lose excess weight.

There are no known contraindications to this diet. People with diseases of the gastrointestinal tract should consult a doctor before starting a diet to choose foods that are gentle on the digestive tract.

As Tatyana herself says, the main thing in nutrition is to understand what you are eating. Products should benefit the body. The girl is also against spending a lot of money on food. After analyzing the contents of her refrigerator, Tatyana discovered that most of the funds from the family budget are spent on those products that are harmful to the body and cause excess weight. These are all kinds of sausages, sausages, buns, cakes, frozen semi-finished products and canned food.

For breakfast, Tatyana recommends preparing porridge and combining it with protein foods.

This meal will keep you full for a long time and give you energy for work and study.

A couple of hours after breakfast you need to have a snack. This could be a handful of nuts or dried fruit, a large green apple, an orange or grapefruit, a cup of berries, a piece of watermelon or a bunch of grapes.

The next major meal is lunch. Tatyana recommends preparing a dish from complex carbohydrates and proteins, supplementing them with vegetable salad if desired. The author’s favorite lunch option is buckwheat porridge and chicken breast. After lunch there is also a snack. It can be fruit, vegetable or fermented milk. The main thing is to make sure that the snack does not turn into a substantial meal.

Dinner doesn't have to be easy. You need to choose the right foods and eat your fill. A hearty, but not late dinner is the guarantee that you will not go storming the refrigerator in the middle of the night, but will fall asleep peacefully and live until the morning without feeling hungry. For dinner, the author of the diet recommends choosing low-fat fish and vegetables; you can also choose low-fat fermented milk products and eggs without yolks. There is no need to eat carbohydrates in the evening.

Tatyana’s nutritional principles, after all the diets she tried, which only led to deterioration of her health, are a balance between the components of foods throughout the day. Proper nutrition, the girl believes, is more than half the success.

Tanya’s diet contains no sugar, no salt (well, maybe a little), no baked goods made from high-quality premium flour. Fatty foods are present to a minimum on the menu, with nothing fried at all.

In addition, Tanya Rybakova drinks a lot of plain, clean water. Mainly during your workouts, but also while eating. In total, Tatyana uses about 3 liters of water per day, and this does not count soups and teas.

Also, daily physical exercise was a very important incentive for Tatyana to lose weight so quickly. And, as she insists, it was sport that became the most important thing for her in this life, and without it she would not have achieved such a wonderful and high result.

Looking at the diet from one side, we conclude that Tanya’s weight loss method involves physical activity and a very strict diet. It’s a bit hard, but the result is obvious - this is a real and good way to lose weight.

On the other hand, Rybakova’s diet increases the amount of food taken, and instead of the usual 3 meals a day, the diet is divided up to 4-6 times, and portions are significantly reduced. Dinner should be planned so that you eat 3-4 hours before bedtime, because you need to give your stomach time to digest all the food received, otherwise it will simply turn into fat.

You also need to very clearly plan what food and what foods you can eat. It is also necessary to write down the number of calories for each meal. Tanya thought through and composed her diet so that for each meal she received about 400 calories, and light snacks - about 100 calories.

Basic principles of nutrition by Rybakova

• Fractional meals. You need to eat 4-7 times a day in small portions;
• The diet must be balanced. Eliminate all fashionable diets that are based on eating monotonous food and fasting. With a balanced diet, you won’t have to go hungry and run to the shops in search of exotic products listed on a strict menu. With a balanced diet, the likelihood of “plateau” is also reduced - a condition when weight loss stops and metabolism slows down;
• Have dinner no later than 3 hours before bedtime. In this case, you will have time to use up the calories consumed, and also avoid many digestive problems;
• Eat fewer carbohydrates in the afternoon. This rule only applies to cases where there are no workouts in the late afternoon;
• If you feel hungry, choose fruit or something with protein. If you feel like you are too hungry for fruit or berries to curb your appetite, then eat some cottage cheese or drink a glass of kefir. Protein will satisfy hunger much more effectively than carbohydrates, and will be much less likely to be stored;
• The main meal should contain about 400 kcal, and the snack should contain about 120-150. Of course, at first it will be difficult for you to count the calorie content of foods, but after a couple of weeks you will begin to feel the measure and distinguish foods by calorie content “offhand”, after which you most likely will not have to count calories;
• Dietary nutrition should become the rule not only at home, but also when visiting and on holidays. If you want a slim figure, learn to deny yourself unreasonable whims. Forget the myth that if you want something, then your body needs it. Your body will never, under any circumstances, need beer, chips or chocolate cream cake;
• Use busy days. As the name suggests, loading days are the opposite of fasting days. This is a day once a week or 10 days when you can allow yourself to eat more than usual. The purpose of the loading day is to deceive the body, which otherwise, “realizing” that you have reduced your diet, will slow down your metabolism and, accordingly, the rate of weight loss. In addition, this is a good psychological technique that helps not to break down. You don’t forbid yourself your favorite food at all, but just save it for a certain day of the week. Of course, on a busy day you still need to observe moderation and not turn it into a day of gluttony.

What is there?

Tatyana eats a very varied diet, so it is difficult for her to make a clear list of foods. However, she gives a sample menu for the day to show by example what her diet looks like:

• Breakfast. Tanya loves porridge very much, and starts her day with it. She prefers instant oatmeal or buckwheat flakes. He brews porridge in water, occasionally in low-fat milk (0.5-1% fat) without sugar. To sweeten the dish, she adds fruits or berries. In addition, for breakfast Tatyana eats low-fat cottage cheese or another source of protein to increase metabolism, provide the body with the necessary proteins and reduce hunger;
• have lunch with a portion of boiled or baked fish or chicken breast with vegetables and herbs, fruit and a cup of green tea. Fish or chicken can be replaced with another source of dietary protein. Remember the ban on spices containing MSG and sauces.
• Steamed chicken breast with a side dish of stewed vegetables and a cup of tea is a great dinner . The chicken breast can be replaced with another protein dish, such as a portion of squid or fish. In addition, you can serve instead, for example, chicken broth with herbs;
• Three hours before bedtime, Tatyana drinks a glass of kefir so as not to feel hungry at night and sleep better.
• In addition, do not forget about snacks between meals. At this time, you can eat an apple, another fruit or a handful of seasonal berries. If you feel very hungry, then replace the fruit with a small portion of cottage cheese, nuts or a glass of kefir.

As you can see, the diet is very dense and varied and involves frequent consumption of food. Tatiana says her friends joke about how she eats more than all of them and has managed to lose so much weight.

Workout

Rybakova calls physical exercise an integral part of the day. The girl herself preferred the gym, where she does strength training, cardio and stretching exercises. However, realizing that many people who have serious problems with excess weight are embarrassed to go to a fitness center, she advises starting with physical activity such as long (at least an hour) walks or playing sports at home. However, playing sports at home is less effective, since there is no motivation in the form of communication with “comrades in misfortune,” not to mention the fact that at home people are constantly distracted from activities or feel discomfort from the fact that their loved ones are watching them. In addition, the gym helps you be more disciplined in terms of your training program and gives you the opportunity to seek help from a trainer who will help you make the load more effective and teach you how to perform the exercises correctly.

When common sense takes over

A common sense diet that takes into account the best medical advice is well suited for those who have decided to give up junk food forever and who are not concerned about losing extra pounds for a specific event, be it a New Year's party or the holiday season. Therefore, if you are tired of walking in a vicious circle, annually losing or gaining excess weight, Tatyana Rybakova’s diet is presented to your attention. Reviews from people who have tried this method are mostly enthusiastic.

Sample menu for the day

Breakfast: oatmeal or buckwheat porridge with water or skim milk and unsweetened tea.

Second breakfast: low-fat or low-fat cottage cheese with green tea.

Lunch: steak from any lean fish or salmon, some boiled brown rice with vegetables, one any fruit (preferably grapefruit, orange or kiwi).

Afternoon snack: boiled or baked chicken breast with asparagus, green beans and broccoli.

Dinner: a little cottage cheese or 2-3 egg whites (without yolks) and a glass of kefir or yogurt.

Tatyana Rybakova's diet allows you to drink a lot of purified or mineral non-carbonated water, all types of tea, a little coffee, herbal decoctions and infusions, natural vegetable and fruit juices during the day. If desired, you can add fruits and berries to your morning porridge and cottage cheese, for example, apple, banana, blueberries, blackberries, strawberries, mango, as well as any dried fruits and some nuts.

The first day

• Breakfast - oatmeal (200 g) plus 2 hard-boiled eggs.
• Snack – 150 g of your favorite berries.
• Lunch – pearl barley (150 g), half a chicken breast, fresh cucumber.
• Snack – a couple of prunes, dried apricots or nuts.
• Dinner – baked pollock (150 g) with cabbage salad.

Second day

• Breakfast - egg white omelet of 2-3 eggs with oatmeal.
• Snack – grapefruit (size doesn’t matter).
• Lunch – buckwheat plus chicken legs (up to three pieces), served on a lettuce leaf.
• Snack – low-fat kefir (200 g) and an apple.
• Dinner – herring cooked in foil, tomato salad with basil.

Day three

• Breakfast – muesli with low-fat kefir dressing.
• Snack – egg whites – 3 pcs.
• Lunch – millet porridge plus lean grilled meat.
• Snack – peach.
• Dinner – low-fat cottage cheese (200 g) with carrot and apple salad.

Day four

• Breakfast – you can repeat the dishes of the first day.
• Snack – dried fruits (dried apricots or prunes) – 5 pcs.
• Lunch – beef steak with a side dish of rice.
• Snack – orange.
• Dinner – cod (200 g) with vegetables, grilled.

Day five

• Breakfast - omelet, seasoned with herbs, kefir with bran (200 g).
• Snack – lean cheese (50 g).
• Lunch – lentil soup with chicken, tomato.
• Snack – low-fat kefir (200 g).
• Dinner – salmon medallion plus Greek salad.

Day six

• Breakfast is a repeat of the first day.
• Snack – a mix of nuts and raisins (as many as will fit in a handful).
• Lunch – jacket potatoes (2 pcs.) plus boiled chicken breast. Vegetables: tomato and lettuce.
• Snack – grated halves of an apple and carrot.
• Dinner – boiled chicken breast (whole), a large portion of cabbage salad with cucumber (300 g).

Day seven

• Breakfast – millet with omelette.
• Snack – pear or apple.
• Lunch – buckwheat with beef goulash.
• Snack – a handful of almonds and prunes (5 pcs.).
• Dinner – pollock (200 g) with vegetables, cooked in the oven.

This menu is not just a diet, but a transition to a healthy diet without stress for the body. Therefore, the diet plan proposed by Tatyana Rybakova has practically no contraindications (people with gastrointestinal problems should switch to this diet only on the recommendation of a doctor) due to the balance of their diet.

Lunch must also be substantial. In this case, a dish of “good” carbohydrates and proteins, supplemented with vegetable soup or salad, is very suitable. If you feel that you can do without the supplement, that's your business. Tatyana herself prefers buckwheat porridge with boiled or baked chicken breast for lunch.

After lunch, you can again indulge in a snack, but now the additional meal can be not only fruit, but also vegetable or fermented milk. A glass of kefir, fresh carrots, a piece of pumpkin or kale will satiate the stomach well. The main thing in this matter is not to get carried away and not let your appetite get the better of you.

Menu for the week

You can compose it yourself, but as an example, the girl’s own diet is quite suitable.

What is allowed

Among other things, the diet according to Rybakova’s diet must necessarily consist of breakfast, lunch, dinner and two snacks.

The amount of calories taken is best distributed as follows: for main meals there should be up to 400 calories per meal, for snacks you should choose foods containing no more than 150 calories. In this way, a balanced diet is achieved, the absence of overeating and the feeling of hunger, during which you can lose your measure.

Next, you should focus on prohibited products according to Rybakova’s weight loss system. It is necessary to completely exclude from the diet:

• sugar;
• flour products;
• fatty meats, sausages and sausages;
• fast food;
• soda and packaged juices;
• concentrated seasonings (“Vegeta”, “Maggi”) and bouillon cubes;
• mayonnaise, ketchup and other industrial sauces.

According to the literature on diet, Rybakova compiled for herself a list of those products that can accurately and confidently lead her to normalize her weight category. Having included them in her daily diet, Tatyana eats them to this day:

• chicken breast and fish;
• seafood;
• low-fat cottage cheese and low-fat cheeses;
• natural fermented milk products (kefir, low-fat yogurt, fermented baked milk);
• eggs;
• fruits and vegetables;
• rice, cereals and legumes;
• green tea.

Rybakova recommends boiling, baking or steaming fish and chicken breast. Drink still water throughout the day, be sure to drink kefir or any fermented milk product every day, and also eat low-fat cottage cheese. A sample menu for one day from Tatyana Rybakova is described below.

The girl is often criticized for the list of prohibited foods in the book. Today the trend is the absence of fanaticism, and simple calorie counting as a guide to action. If a chocolate bar or cookie fits into the calorie matrix, feel free to eat it.

True, if you go to a nutritionist, he will most likely give you the same list of prohibited foods as Tatyana’s:

• sugar
• bakery
• sausage products
• bouillon cubes
• bulk seasonings with “chemistry” and various mayonnaises
• 1000 Islands sauces and other delights from the ready-made sauces department

This is a completely reasonable approach. First of all, foods that are sweet and flavored with flavor enhancers are akin to drugs, as proven by scientific research. Of course, you can also eat it, but only when a person has large-scale weight problems, this is not suitable for him. Probably, the very beginning of the diet will feel like something very, very difficult for him, and an increased appetite due to an occasional cookie or sausage with ketchup will not help him at all.

Products for Tatyana Rybakova’s diet are:

• dairy products
• low-fat cottage cheese
• eggs
• bird
• veal
• fish
• all types of vegetables, mainly stewed and raw
• fresh fruits in moderation, dried fruits for sweets

Authorized products include:

• chicken, lean beef and veal;
• eggs;
• lean fish and seafood;
• low-fat dairy products, low-fat cheeses;
• cereals;
• legumes;
• vegetables, herbs, fruits, berries;
• dried fruits;
• nuts;
• green tea.

In this publication, we look at the currently popular weight loss method, which was developed by an ordinary girl Tatyana Rybakova. The diet, menu, prohibited and permitted products of the method are covered in detail in this publication. It's time to talk about permitted products. Here is a complete list of them:

• Any vegetables (stewed, boiled and raw).
• Fruits in small quantities.
• Veal, poultry.
• Fish.
• Fermented milk products and low-fat cottage cheese.
• Eggs.
• Dried fruits as dessert.
• Cereals.

Tanya Rybakova: “I lost 55 kg!”

Where should you start to lose weight by summer? How to choose a diet to follow?

Any diet is a temporary measure, stress for the body, after which it will return to its previous form. In order not to gain weight, you need to rebuild your diet once and for all, change morally so that healthy, proper food becomes part of your lifestyle. To do this, you need a source of information: a trainer, a nutritionist - a specialist, in a word. If earlier, in the time of our parents, there was no information about food culture, now there is too much of it. What I do can be called “dietology for dummies” - I tell you what and when you need to eat in order to lose weight and then not gain weight. The rules are simple: understand what proteins, fats and carbohydrates are, how to use them correctly, be able to read the ingredients of products, avoiding unhealthy ingredients. That's exactly how I lost weight. Most often, people do not understand what is useful or harmful, I educate them. All diets are just a business, they are invented to make money. The production of harmful products is growing, as a result of which the production of useful products is also growing.

But for you, teaching how to lose weight is also a business? Do you have other sources of income besides this?

No. Now this is part of my life. I have a whole range of services - consultations for a month for 7,000 rubles, personal consultation - for 3,000, drawing up a nutrition plan using a questionnaire - 2,000, also an online course, Skype consultations, consultations until the result and others. After school, I studied evening and at the same time worked as an administrator, salesperson, rewriter, and was going to take translator or design courses, because I really didn’t like office-type jobs. One day I saw a competition on the Internet for photographs in the “before and after” genre; the winner was promised a thousand rubles on his phone. I sent mine. They started writing to me, asking questions, asking me for advice, and I answered everyone. Then I started a VKontakte page for this, then I got scared of publicity and deleted it, then I started it again. In 2011, I started making videos, became interested in SMM, and studied millionaire bloggers. I was lucky with the moment - while many people wrote and spoke about cosmetics, almost no one wrote about healthy eating. Now I wouldn’t be able to advance so quickly. I act intuitively and try to read a lot about brand journalism - it’s a pity, of course, that two years ago I didn’t know what I know now. I have almost 90,000 subscribers on Instagram, my YouTube channel has 11 million views, Channel One filmed me in the programs “Let Them Talk” and “Fashionable Sentence.” I started consulting for money a year and a half ago: deductions for YouTube bloggers are minimal, I had to either look for a job or monetize what I was already doing.

Where to start the process?

According to Tatyana Rybakova, you first need to forgive yourself for the kilograms you have gained.

– You need to stop scolding yourself for the weakness and promiscuity that led you to excess weight.

– There is no need to call yourself fat while standing in front of the mirror or weighing yourself. You can change everything, the main thing is to start taking action! The most important thing is that the decision to LOSE WEIGHT must be made by you!

– Throw away all thoughts about the past and live in the present, which, under certain conditions, will lead you to a healthy future! Not right away, of course...

– Losing weight is not a magic thing that happens in an instant, but with a lot of desire you can achieve a lot! Nothing is unattainable if you believe in yourself!

That is why Tatyana Rybakova advises to put aside the uncertainty that makes many people complex, because they are afraid to simply go outside to jog or go to a fitness club because they do not want to be laughed at. The most important thing is to learn to set a goal and move towards it gradually, regardless of anything.

If the idea of ​​losing weight in the long term is close to you, the optimal way would be Tatyana Rybakova’s diet (we will provide the menu for the week a little later). Before you get ready for the transition to new principles of nutrition, you need to discard all psychological prejudices. According to the author of the method, there is no need to reproach yourself for the extra pounds you have previously gained, or to scold your own weakness and promiscuity.

Never, even jokingly, call yourself “fatty” or “fatty.” Don't be disappointed when you first step on the scale, it's all in your hands. The main thing is to firmly decide to take a new path of nutrition, and then everything will go according to plan. Tatyana Rybakova advises her followers to discard all thoughts about the past. From now on, there is only the present and a new path for you that will ultimately lead you to a healthy and joyful future.

Allowed and prohibited foods in Tatyana Rybakova’s diet

Detractors often criticize Tatyana for such an impressive list of prohibited products. However, any nutritionist will agree with the author of the method and would never recommend these products for the daily menu. So, the list of prohibited products includes:

• Any sausage products.
• Baking and bakery products.
• Sugar.
• Ready-made sauces and mayonnaise.
• Bouillon cubes.
• Seasonings flavored with chemicals.

If you think sensibly, Tatyana Rybakova excluded only the most harmful foods, baked goods and sugar. By giving up this short list of prohibited foods, you will not only take a big step towards losing weight, but also rid your body of many diseases.

The list of prohibited products includes:

• flour products, sweets and sugar;
• fast food, semi-finished products and sausages;
• fatty, fried foods;
• store-bought sauces and seasonings with MSG (including bouillon cubes);
• sweet carbonated drinks, packaged juices.

Tatyana Rybakova's diet - what is the secret to losing weight?

To ensure that the result of the diet pleases you for a long time? You should adhere to proper nutrition for many years, or better yet, throughout your life. A similar conclusion was reached by a young girl who suffered from excess weight for many years, Tatyana Rybakova.

The girl went through a difficult journey to get an elegant body and now she shares her secrets with people who find themselves face to face with their problem.

The diet from Tatyana Rybakova is not particularly original. The girl just determined for herself what is healthy to eat and what needs to be avoided. I systematized the basic rules of nutrition and exercise and got my results.

Basic Rules:

1. Take food 5 times a day.
2. Avoid eating sweets after 12.00.
3. Refusal of street snacks (fast food).
4. Avoid fried, smoked, peppered and sweet carbonated drinks.
5. Don't forget about physical activity.

Attitude is an important thing

Tune in to the fact that losing weight is by no means a magical or magical process. Tatyana Rybakova's diet is designed for brave, determined and self-confident people. Remember that uncertainty is the enemy of any process. Even if the scale shows well over 100, this is not a reason to have complexes, be a passive person and shun society. If you decide for yourself that you should put on a tracksuit and start doing recreational walking or jogging, feel free to go into battle!

Recipes, way out of the diet

Tatyana Rybakova, before and after diet

1. Fish meatballs. To prepare them you need to take fish (hake, pollock, pangasius), onions, carrots. Grind all the products in a meat grinder, add a little salt and make small balls. Place them on a baking sheet and cover with water. Preheat the oven to 180 degrees and place the meatballs for 30 minutes.
2. Fruit salad. Cut one apple, kiwi, half an orange, banana and add a spoonful of lemon juice.
3. Stew with vegetables and veal. Cut the meat into small pieces and boil in water for 30-40 minutes. After the water has boiled a little, add chopped vegetables to the meat: tomatoes, sweet peppers, onions, carrots, cabbage and other vegetables to your taste.

Tatyana Rybakova's diet is designed for long-term use. Over many months, the body gets used to the fact that it receives useful and necessary vitamins and microelements.

Leaving the diet, according to the girl, is very simple, since you can always start consuming prohibited foods . But, if a goal is set, then you need to strive for the desired effect.

Such a diet seems difficult only in the first month, but a person gradually gets used to it and he simply no longer wants to eat harmful foods. Therefore, Tatyana categorically does not recommend leaving the diet.

Useful tips

Tip 1. A bunch of grapes or a piece of watermelon are suitable for a snack.

Tip 2. If it is difficult to completely give up sweets, sometimes you can allow yourself a piece of your favorite dessert, but only before 12 noon.

Advantages and disadvantages

Pros of the diet:

1. Nutritionists approve of this type of nutrition.
2. Has a beneficial effect on the condition of the body.
3. Develop the habit of eating a balanced diet.
4. Improves metabolism.
5. Positively affects metabolic functions.

Disadvantages of the diet:

1. Duration.
2. During the first period, it will be difficult to get used to giving up your usual foods and switching to proper nutrition.

Morning menu

Tatyana Rybakova recommends starting the morning with traditional porridges. You can supplement them with protein foods. Such a breakfast will kill two birds with one stone: it will enrich the body with energy for a long busy day at work or at school, and will also give you a feeling of fullness for a long time. Breakfast should be complete; this will allow a person not to think about food some two hours after the start of the work or school day. However, if you really want to, two hours after breakfast you can think about having a snack.

Tatyana Rybakova's diet includes a small handful of dried fruits or nuts as a first snack. You can snack on unsweetened fruits or berries. Do not use the entire weekly set as a snack at once. On Monday, eat a green apple, on Tuesday - a few nuts, on Wednesday - grapefruit, on Thursday - a cup of berries, and on Friday - dried fruit, or adjust the menu as you wish.

Sample menu for the week

The first day:

1. In the morning you are allowed to eat 150 grams of oatmeal.
2. For second breakfast, you can treat yourself to 200 grams of sliced ​​fruit.
3. Lunch will be very hearty - buckwheat porridge with boiled chicken breast.
4. For an afternoon snack , drink low-fat natural yogurt.
5. have dinner with vegetable stew with boiled meat.

Second day:

1. We start the morning with green tea and boiled vegetables with chicken liver 200 g.
2. A few apples for second breakfast.
3. We have lunch with fish soup 150 g .
4. For an afternoon snack, you can indulge in kefir or yogurt.
5. It’s better to end the day with vegetable cutlets and chicken breast.

The third day:

1. Breakfast will be hearty - vegetables, boiled meat, freshly squeezed orange juice.
2. For second breakfast you can eat a handful of berries.
3. The lunch meal includes boiled potatoes and steamed vegetables and boiled fish.
4. The afternoon snack will be sweet: dried fruits 150 gr.
5. Finally, a modest dinner of vegetable stew and omelet.

Fourth day:

1. We start the morning with any porridge , boiled egg and herbal tea.
2. For second breakfast we again drink kefir.
3. Lunch will delight you with vegetable broth and chicken or rabbit cutlets cooked in the oven.
4. For an afternoon snack, you are allowed to eat a fruit salad.
5. For dinner you can cook fish cutlets and vegetable salad.

Fifth day:

1. We have breakfast with boiled fish , cabbage salad and green tea.
2. The second breakfast is sweet - dried fruits.
3. For lunch we treat ourselves to vegetable soup and stewed vegetables with veal.
4. For an afternoon snack , you can eat carrots whole or as a salad.
5. It is better to have a light cabbage salad and a piece of boiled fish for dinner

Sixth day:

1. The morning will delight you with vegetable stew , chicken cutlets and compote.
2. Any nuts can be eaten for second breakfast.
3. Lunch will be modest - lean pilaf.
4. Afternoon snack – low-fat kefir.
5. For dinner you are allowed to eat steamed cutlets and fresh vegetables.

Seventh day:

1. The breakfast is very tasty - vegetables with fish baked in the oven, herbal tea.
2. For second breakfast, offer yourself an apple.
3. For lunch, light vegetable soup.
4. For an afternoon snack, you can treat yourself to a fruit salad.
5. For dinner, you can eat steamed fish and fresh vegetables.

Disadvantages and contraindications of Tatyana Rybakova’s weight loss method

You should start the day with oatmeal with fruit for breakfast, low-fat cottage cheese and a cup of green tea without sugar. Porridge should be cooked in water or skim milk. For variety, it is recommended to replace oatmeal with buckwheat. If someone prefers lunch after breakfast, then low-fat yogurt, nuts and dried fruits are suitable for such a snack.

For lunch, Tatyana recommends filling yourself with meat, for example, boiled chicken breast or steamed fish. For a side dish you should choose buckwheat with any vegetables. An afternoon snack should consist of fruits and nuts. The recommended serving of nuts, as well as dried fruits, should not exceed one handful. Don’t forget about green tea, a cup of which Tatyana recommends drinking after lunch.

Dinner should not be late, preferably before 19.00. In the evening, you can eat the same fish or meat, depending on what was served for lunch, and any product rich in fiber. The latter is a good fighter against overeating. By the way, low-fat broth is recommended for dinner. 3 hours before bedtime, if you really want to have a snack, you can drink kefir, fermented baked milk or the same chicken broth.

Once a month, according to Rybakova’s diet, you are allowed to eat rye bread, boiled beef and canned vegetables. However, it should be remembered that this diet must be followed regularly, even when visiting or eating out, and adhere to it constantly.

Don't forget about physical exercise. This could include strength training, fitness, cardio training and swimming. It is also recommended to perform sets of exercises to strengthen the abs and thighs to bring the body and muscles back to normal. Tatyana always goes to the gym and the pool regularly, which allows her to maintain her normal weight while maintaining a slim figure.

The result of following the weight loss system from Tatyana Rybakova will not be quick. The main thing is to develop the habit of eating right for your body and giving up the usual sweets and starchy foods.

Moreover, the slow process of losing weight cannot harm the body. After all, the goal is not the rapid depletion of the body, but its health and full functioning. To switch to this weight loss regimen, you must consult a nutritionist.

Like other methods of losing weight, Tatyana Rybakova’s diet consists of several simple rules. By adhering to her technique, you will not only lose weight, but also become an adherent of proper nutrition. Of course, losing weight is not a quick process, but the result is stunning.

There are several rules for proper nutrition:

1. All meals should be divided from 3 to 7 times a day. You need to eat in small portions, but more often.
2. You should definitely have breakfast, lunch and dinner, and in addition to this, have at least 3 snacks.
3. The principle of nutrition is not a mono-diet, so the menu should include proteins, fats and carbohydrates that the body needs.
4. You should not eat food 4 hours before bedtime. You can make a late dinner, which will consist of a glass of low-fat kefir, but no more.
5. You need to distribute your food intake according to calorie content; carbohydrate-rich foods should be consumed for breakfast or lunch, and low-calorie foods should be eaten for dinner.
6. It is advisable to count calories and try to keep the main meals around 300, and the snack consist of 100 - 150 calories.
7. According to Tanya’s method, you are allowed to load yourself up once a week, that is, allow yourself something stocky and tasty, but you should not abuse it.
8. Another of Tanya’s rules is the need for regular physical activity. She recommended visiting the pool and doing fitness classes.
9. It is necessary to carry out cosmetic procedures for the body. It is imperative to get a massage, take a contrast shower, and do body wraps - this will help your skin not to sag during the weight loss process.

After many attempts to lose weight, following various diets, Tatyana realized that she needed to independently develop a menu that would be balanced and not harmful to health, but would be very effective for losing weight. The girl studied a lot of articles by famous nutritionists who outlined the essence of the problem of excess weight.

According to Tanya, the menu must include:

1. Cottage cheese, but it must be low-fat.
2. Eggs.
3. Chicken meat, but be sure to remove the skin when cooking.
4. A variety of fermented milk products: kefir, yogurt, low-fat yogurt.
5. The menu should always include fruits and vegetables.
6. Fish and various seafood, they can be eaten as a separate dish or combined in various low-calorie salads.

The main advantage of the proposed nutritional plan is the balance of the diet and the absence of acute hunger during Tatyana Rybakova’s diet. The menu includes all the main components (proteins, fats and complex carbohydrates) necessary for normal human life. Strong regular physical activity is also welcome.

Obvious benefits

• Thanks to a balanced diet, the diet is safe even for a growing body. This means that this dietary pattern can be followed by children and adolescents.
• No “hungry” breakdowns.
• Developing the right eating habits, which will subsequently help maintain the achieved results.

When can I expect results?

Adhering to her own nutrition system, Tatyana Rybakova managed to get rid of half a hundred kilograms. But this is an instant result - taking the principles of Tatyana Rybakova’s diet as a basis, you can lose about 4 kg per month without harm to your health.

The optimal number of calories – about 1,500 per day – was initially included in Tatyana Rybakova’s diet. The menu is designed in such a way that main meals account for 400 Kcal, and snacks account for approximately 100 Kcal.

Breakfast. A win-win combination – porridge plus a source of protein. This breakfast will keep you feeling full for a long time and give you strength for work and study.

1st snack. Nuts, berries or dried fruits (you can only have a handful), one fruit of your choice (green apple, grapefruit or orange), a slice of watermelon or a bunch of grapes - choose one.

Dinner. Complex carbohydrates (this could again be porridge), proteins (lean chicken meat), fiber (vegetable salad).

2nd snack. Fruits, vegetables and dairy products. The main thing is to remember that during a snack you can eat a little, just to “kill the worm.”

Dinner. The last meal should saturate your body so that the feeling of hunger does not bother you until the morning. This does not mean overeating. You just need to have the right foods on the table at this time - it could be lean fish, vegetables, low-fat yoghurts, egg whites.

The first day

Second day

https://www.youtube.com/watch?v=EZH0pcvQcXk

Day three

Day four

Day five

Day six

Day seven

First, some facts about Tatyana’s life.

For the first time, Russian television viewers learned about her by watching the famous talk show “Let Them Talk” by Andrei Malakhov, where the girl shared her story.

Many still have before their eyes the famous photograph of a young girl weighing more than 100 kg emerging from the sea. It’s hard to believe that she and the current Tatyana Rybakova are one and the same person. However, this one does.

Since the girl became interested in her appearance, and she was only 14 years old, she tried many diets, one of which brought her to a hospital bed.

She was already depressed, but was able to gather all her willpower “into a fist” and began studying specialized literature.

The persistent girl understood the essence of the processes that lead to obesity and, based on this, developed her own method of losing weight, based on a proper diet and the use of physical activity. Tatyana walked towards her goal slowly but surely.

In total, it took Tatyana 4 years to reduce her weight by half. However, if you look closely, this technique is not new and is based on well-known principles that simply must be strictly followed by women who dream of a beautiful figure.

Due to obesity, Tatyana Rybakova faced health problems. She offers a technique designed for a relatively long time. After all, it is common knowledge that sudden weight loss will lead to even greater problems. In addition to the harm caused to health, it will contribute to the appearance of stretch marks on the skin and loss of its natural elasticity.

Tatyana Rybakova’s method has nothing to do with emergency weight loss, therefore it is the most effective and efficient. In addition, it allows you to avoid various negative side effects.

Using this method, you can, on average, get rid of 6–8 kg in a month, depending on the intensity of physical activity.

At first, the weight will “go away” very quickly, then the processes in the body will stabilize, and weight loss will become more consistent.

At first glance, it seems that everything is quite simple and Tatyana has not discovered anything new. But in fact, to achieve worthwhile results, you need to become a very organized person and strictly adhere to strict rules regarding nutrition and sports.

Firstly, the daily number of meals should be seven. It is not necessary not to eat after 18:00. To give the food time to digest, you can have your last meal three hours before bedtime.

Tatyana planned her daily diet in such a way that main meals are no more than 300 kcal, and snacks between them are no more than 100 kcal.

For a protein-containing breakfast, you can eat porridge and eggs.

Lunch should contain complex carbohydrates, which are found in cereals, and white meat, such as chicken.

For dinner, you should give preference to fatty acids. This, for example, could be dietary fish.

It is best to use stewed vegetables as a side dish.

You can and should have snacks between meals. It could be fruits, nuts. The consumption of dried fruits is encouraged.

Tatyana Rybakova attaches great importance to sports activities, which help shape the figure and strengthen muscles. Tatyana made it a rule to visit the gym three times a week, do cardio training, swim, run, ski and bike. In general, lead an active lifestyle.

How Tatyana Rybakova lost weight

Due to obesity, Tatyana Rybakova faced health problems. She offers a technique designed for a relatively long time. After all, it is common knowledge that sudden weight loss will lead to even greater problems. In addition to the harm caused to health, it will contribute to the appearance of stretch marks on the skin and loss of its natural elasticity.

Tatyana Rybakova’s method has nothing to do with emergency weight loss, therefore it is the most effective and efficient. In addition, it allows you to avoid various negative side effects.

Using this method, you can, on average, get rid of 6–8 kg in a month, depending on the intensity of physical activity.

At first, the weight will “go away” very quickly, then the processes in the body will stabilize, and weight loss will become more consistent.

At first glance, it seems that everything is quite simple and Tatyana has not discovered anything new. But in fact, to achieve worthwhile results, you need to become a very organized person and strictly adhere to strict rules regarding nutrition and sports.

Firstly, the daily number of meals should be seven. It is not necessary not to eat after 18:00. To give the food time to digest, you can have your last meal three hours before bedtime.

Tatyana Rybakova's menu

Tatyana planned her daily diet in such a way that main meals are no more than 300 kcal, and snacks between them are no more than 100 kcal.

For a protein-containing breakfast, you can eat porridge and eggs.

Lunch should contain complex carbohydrates, which are found in cereals, and white meat, such as chicken.

For dinner, you should give preference to fatty acids. This, for example, could be dietary fish.

It is best to use stewed vegetables as a side dish.

You can and should have snacks between meals. It could be fruits, nuts. The consumption of dried fruits is encouraged.

Tatyana's attitude to sports

Tatyana Rybakova attaches great importance to sports activities, which help shape the figure and strengthen muscles. Tatyana made it a rule to visit the gym three times a week, do cardio training, swim, run, ski and bike. In general, lead an active lifestyle.

The main thing that must be followed is systematic training and strict adherence to the accepted nutritional system. If discipline is constantly violated, then you can hardly count on a good result.

Many obese women want serious and quick results, forgetting that rapid weight loss is a serious stress for the body. Introducing new habits and a new diet into your usual life will allow the body to adapt and gradually get used to them. Only in this case, the result will be stable and will not take long to arrive.

Author of the article: Komleva Irina