Nutritionist Ksenia Selezneva warned about the danger of Russians not eating enough fiber and protein

Selezneva’s diet is effective, healthy and suitable for absolutely everyone! Learn 6 rules of dietary nutrition, get 11 delicious recipes and get rid of 2 kg in a week without hunger and strict dietary restrictions!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

The problem of obesity has existed for millennia. This is evidenced by the surviving manuscripts of ancient Egypt, Greece, and India. They viewed obesity as a physical disability and noted that overweight people lived a short life and had low fertility. The main trends in the fight against obesity have also been known for many centuries. Thus, Hippocrates wrote that in order to have a beautiful body and good health, you need to limit the amount of food and move more.

There are two options for dealing with excess weight: you can go on a strict diet and lose a decent amount of kilograms in a short time, or switch to a diet that ensures slow weight loss, but allows you to maintain the desired weight for a long time. Diets intended for long-term use are much safer than express diets, and they also do not have their main drawback - the high risk of returning lost fat reserves after stopping the diet regimen.

One of the best methods for losing weight today is considered to be Ksenia Selezneva’s diet. Dietitian, Candidate of Medical Sciences, participant in international congresses on nutrition, Ksenia Sergeevna Selezneva worked for several years as a nutritionist-gastroenterologist at a medical clinic in the capital, and currently holds the position of leading nutritionist at the Moscow Medical Center. She presented her dietary system as a participant in the popular TV show “Wedding Size.”

Advantages of the technique

Ksenia Selezneva’s diet gives a stable weight loss of 1–2 kg per week. The advantages of the dietary system include:

• safety and complete absence of contraindications;
• prolonged effect – the result of weight loss lasts for a long time;
• variety of dishes and availability of products;
• the diet is easy to endure for a long time without experiencing hunger or loss of strength;
• When using this nutrition system, metabolism is normalized and toxins are cleansed, and therefore it allows you to get rid of not only excess weight, but also a number of chronic diseases.

Pros and cons of Ksenia Selezneva’s diet

Thanks to Ksenia Selezneva’s diet, you can lose 1-2 kg of excess weight per week.

The advantages of her technique include:

• No contraindications.
• Absolute safety.
• Stable result.
• Varied menu.
• The diet is not hungry and does not cause loss of strength.
• During the diet, metabolism is normalized, the body is cleansed of harmful substances, which makes it possible to get rid of even chronic diseases.

Principles and basic requirements

The mechanism of the diet is based on the gradual restructuring of the body to a proper, healthy diet, balanced in proteins, carbohydrates and fats. The calorie content of the daily menu is sufficient for its normal functioning, but at the same time somewhat less than the energy needs, due to which conditions are created for the consumption of fat “depots”. A professionally designed methodology requires compliance with several basic rules.

Diet

Like many modern nutritionists, Dr. Selezneva considers frequent split meals to be correct - the break between meals should not exceed 3 hours. Firstly, in this case, the feeling of acute hunger does not have time to arise and uncontrolled appetite will not force you to eat more than you need. And secondly, the body, reacting to long breaks in food as a danger signal, switches to a mode of storing energy sources (fat cells) for future use. Ideal meal schedule: breakfast, lunch, dinner, afternoon snack, dinner, light snack.

Cooking methods

Diet foods can be prepared in any way. Of course, boiled or cooked in a double boiler or slow cooker are lower in calories and it is recommended to give preference to these methods. If you are a fan of stewed or grilled meat, cook it the way you are used to.

The nutrition system also allows relaxation of the regime: if you really want chocolate or cake, once or twice a week you can allow yourself a small piece of your favorite treat, without waiting until such a desire becomes so obsessive that you snap and eat a large portion.

Dr. Selezneva is confident that even eating fried foods is not as harmful for weight loss as is commonly believed, if you do it not often and do not use a lot of fat: deep-fried potatoes are certainly not a dish for weight loss. Just don’t forget to slightly increase your physical activity the next day after deviating from the regime to burn off excess calories.

Drinking regime

Some people think that since many weight loss products contain a diuretic, you need to drink less to lose weight. This is a misconception. Liquid plays an important role in human life, consisting of 70% water. It is a condition for optimal metabolism, removes metabolic products from the body, provides skin turgor, and regulates body temperature through sweating.

The daily fluid intake varies from person to person; per kilogram of weight you need approximately 30–40 ml of water. It is advisable to drink it half an hour before a meal or an hour after it - water drunk during a meal will slow down the digestion process. It is recommended to drink the first glass of water immediately after waking up, before breakfast.

It should also be borne in mind that soup or juice - that is, something that requires digestion - is not included in the recommended volume of liquid. This means pure still water, herbal or green tea, decoctions of rose hips, ginger or sea buckthorn. And if you drank a cup of coffee, you will have to add the same volume to your daily water intake, since coffee, which is a diuretic, will remove some of the water from the body.

Taking vitamins

Multivitamins, according to nutritionists, should be taken all year round. Any, even the most balanced diet is not able to provide the body with nutrients one hundred percent. The vitamin and mineral complex is selected depending on the time of year, age and health status. Your doctor will help you find the best option for you.

Physical activity and adequate sleep

One of the main conditions for ensuring active burning of calories and maintaining the body in good shape is movement. At the same time, it is not at all necessary to strive for extreme loads: just walk more, do Pilates or aerobics, visit the pool or use a home gym. There is no need to force yourself with an unloved sport, choose one that gives you pleasure.

Healthy sleep is equally important. It is recommended to sleep at least 7 hours; the most beneficial time is considered to be from 11 pm to 5 am. Scientists at the Ottawa Research Institute and the University of Quebec Laval have concluded that lack of sleep provokes the release of hormones that increase appetite. A good night's rest promotes the production of hormones responsible for rejuvenation and burning of adipose tissue. In addition, calories are consumed during sleep: in one hour of sleep, men lose 1 kcal per kilogram of weight, and women - 0.5 kcal.

Psychological aspects

You should not frighten yourself with the thought that the process of losing weight is a difficult struggle, requiring constant sacrifices and strict restrictions. With a positive attitude, the results will be higher, and the comfort of life will be fully preserved.

Set yourself achievable goals. If you clearly have a “non-model” build, achieving the 90x60x90 standard at any cost is unreasonable. But adjusting your weight, if it is higher than normal, is quite realistic and useful - both for health and from an aesthetic point of view.

If you have a lot of extra pounds, they won’t all go away at once. Consider the primary goal of the diet to get rid of, for example, 2 kg per week. Having achieved it, consolidate the result, praise yourself for your success and proceed to the next stage. Convince yourself that switching to a healthy diet is not a short-term action, but a conscious lifestyle change aimed at maintaining the health and beauty of your body.

Permitted and prohibited products

Selezneva’s diet does not provide any special dietary restrictions. The menu can include:

• lean meats - chicken, beef, turkey, rabbit;
• fish and seafood;
• porridge;
• pasta from durum wheat;
• vegetables and fruits that supply the bulk of fiber, minerals and vitamins.

Most useful for weight loss:

• fish and seafood – give a feeling of satiety and provide the body with complete proteins and micronutrients;
• hemp oil - contains polyunsaturated fatty acids, antioxidants, phospholipids, up to a dozen vitamins and 7 types of minerals;
• avocado is a source of monounsaturated fatty acids, which are responsible for skin elasticity, which is especially important during weight loss;
• broccoli is a unique source of microelements, vitamins and fiber;
• spelled (spelt, a type of wheat) – this dietary product contains vitamins, microelements, carbohydrates, proteins and fats in an ideal combination;
• cranberry - this berry is included in the list of the most beneficial for health; it contains a large amount of plant anthocyanin glycosides, which prevent weight gain.

Products that need to be excluded from the diet or at least limit their quantity include:

• Salt. Sodium chloride prevents the removal of fluid, and, therefore, retains toxins in the body. Therefore, hard cheeses containing a large amount of salt, pickled vegetables, smoked fish, store-bought sauces, and sausages should be present on the table as little as possible.
• Sugar. High-calorie and unhealthy sugar can be replaced with honey or stevia, and sweet carbonated drinks and fruit nectars should be excluded from the daily menu forever.
• Animal fats. Triglycerides, formed during the breakdown of animal fats, are much easier to store “in reserve” than vegetable fats.
• High-calorie creamy or cheese sauces.
• Fast food. The so-called “fast food” is essentially food “garbage”; its consumption is one of the reasons for the formation of excess weight.

Nutritionist Selezneva named effective products for weight loss after self-isolation

Nutritionist and gastroenterologist Ksenia Selezneva said that after self-isolation, eating vegetables in unlimited quantities will help you get back into shape and replenish your vitamin balance.

Candidate of Medical Sciences, head of the nutrition department of the European Medical Center, in an interview with the Federal News Agency , gave practical advice to Russians on how to lose excess weight gained during forced self-isolation and replenish vitamin deficiencies.

“In fact, it doesn’t matter whether it’s everyday work, vacation or such a forced regime of self-isolation, the main thing is that you should never rush to extremes,” said nutritionist Selezneva. “First we allow ourselves to eat everything, and then we sharply limit our diet and starve.”

For almost two months, during which restrictive measures were in effect, many gained extra pounds - this was due to low mobility and virtually no walks in the fresh air. Therefore, the sooner you start eating right and exercising more actively, the faster you will be able to return to your previous shape, FAN’s interlocutor is sure.

“If we talk about the diet, then, of course, vegetables are always good. Because it is fiber that promotes good motility of the gastrointestinal tract, natural cleansing of the body, and the removal of harmful substances, including cholesterol,” noted Ksenia Selezneva. — Leaders in terms of value are green leafy vegetables, lettuce leaves. Also, vegetables are orange because they contain a lot of carotenoids and antioxidants. For example, pumpkin and carrots. Legumes are also good. Lentils, chickpeas, mung beans and different types of beans.”

instagram.com / @seleznevaks

In addition, vegetables are an excellent nutrient medium for beneficial bacteria living in the intestines, the nutritionist explained and advised adults to be sure to consume at least 400-500 grams of vegetables per day.

“An important advantage of these products is that they contain few calories despite their large volume,” Selezneva noted. — Vegetables are something that you can eat in almost unlimited quantities. First of all, green leafy vegetables, lettuce leaves.”

At the same time, the candidate of medical sciences recommended not to focus only on some specific food groups, but to expand your diet.

“The more diverse it is, the better provided you are with vitamins and beneficial microelements,” FAN’s interlocutor emphasized. - Plus, such a diet will not get boring for a long time than, for example, a mono-diet. In addition to vegetables, it is also necessary to consume, even for people losing weight, complex carbohydrates, which many are afraid of, and in vain.”

We are talking about cereals or pasta made from durum cereals, Seleznev gave examples. Complex carbohydrates provide us with energy. At the same time, it is advisable to eat them not in the evening, so as not to harm your figure.

“In addition, the diet should contain complete protein,” said the head of the nutrition department of the UMC. “Depending on tolerance, it can be fish, poultry, and red meat – beef – once or twice a week.”

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You also need to use vegetable oils - good quality, first cold pressed, Selezneva insists. Moreover, it is much better if there are several types of oils, for example, olive, flaxseed and pumpkin.

“And let’s not forget about fruits and berries, especially since their season is now beginning,” the gastroenterologist recalled. “We will all feel better—the fruits will not be as tasteless as in the winter.” In general, there should be variety in the diet.”

Earlier, another famous Russian nutritionist, Marina Makisha , named products that strengthen the immune system during the period of self-isolation no worse than ginger and lemon.

Menu

Selezneva’s dietary method does not offer a fixed menu by day or for a week. You can prepare dishes based on your own preferences and recipes, using products from the approved list. The recommendations relate only to the general principles of diet composition.

Breakfast. During a diet, the first meal is very important for weight loss; it gives the body a command to turn on metabolic processes. A proper breakfast consists of hearty dishes that contain high-energy complex carbohydrates: porridge, muesli, cottage cheese, eggs, whole grain bread.

Lunch. For the first snack, nuts, fresh fruits and berries, marshmallows, marmalade or dark chocolate are suitable.

Dinner. For lunch, it is recommended to eat foods that contain proteins and fats: meat, poultry, fish. You can prepare various first and second courses from them by adding vegetables and vegetable oil.

Afternoon snack. For a second snack during the diet, it is better to use medium-fat fermented milk products, seeds or nuts.

Dinner. The last meal should be as easy to digest as possible and consist of lean protein (this could be an egg or chicken) and cooked vegetables.

Nutritionist Ksenia Selezneva: “On the holidays, look for pleasure not only in food!”

Ksenia Selezneva
Photo: Social networks

Many will spend the New Year holidays at home with loved ones, consuming numerous treats. Of course, this cannot but affect the figure. Every year after the festivities, looking at their bodies, our compatriots regret that they allowed themselves to relax during the holidays.

In fact, in order not to gain extra pounds, there is no need to limit yourself when you find yourself at the New Year's table. It is enough just to approach this issue correctly. Ksenia Selezneva, a nutritionist at the Research Institute of Nutrition and one of the hosts of the show “Wedding Size” on the Domashny TV channel, gave StarHit readers some practical advice on how to eat during the New Year holidays.

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Ksenia, what should you consider if you want to get your body in order during the New Year holidays?

To quickly get in shape, I would advise you to review your dinner menu: replace cereals and potatoes with protein dishes with vegetables (for example, vegetables and steamed fish). Add high fiber foods to your diet, found in vegetables, fruits and grains. Give yourself a couple of fasting days: on kefir with cottage cheese or apples. And be sure to drink plenty of fluids! Don't turn the holidays into a gastronomic expanse. Look for pleasure not only in food! Better go ice skating, stroll through Christmas markets and spend time with loved ones.

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How should you approach eating during the holidays? Is there a universal diet for everyone?

It’s not New Year’s Eve itself that’s scary, but the holidays that follow it. It’s stupid to constantly keep a tight rein on yourself, but you shouldn’t turn all 10 days into a holiday for the stomach either. It’s not in vain that you struggled with those extra pounds for so long to get them back in such a short time. I strongly advise you to have a fasting day on the first of January, and then gradually get into your usual rhythm. This will save you from unnecessary extra centimeters on your waist on January 11th.

Ksenia is sure that if you approach nutrition wisely, then even during the New Year holidays you can avoid gaining extra pounds

Photo: Instagram

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What can you do to avoid overeating during the holidays?

Know the limits! Cook only as much as you can eat in one evening, not over the next 10 days. Do not under any circumstances eat old salads - this can lead to poisoning and hospitalization. You can resort to visual illusions. The same portion will appear different in size on a large and small plate—a portion on a small plate will seem larger and more satisfying than on a large one. The same applies to colors: blue dishes discourage your appetite, while warm colors excite you. These techniques work on a subconscious level and make a small contribution to the final result.

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Is there any replacement for everyone’s favorite Olivier salad, herring under a fur coat and other dishes that decorate tables on New Year’s holidays?

You can replace them with vegetable salads: Greek or with arugula, tomatoes, avocado and pine nuts. If for you the New Year is impossible without Olivier or herring under a fur coat, season them not with mayonnaise, but with natural yogurt or sour cream. This will reduce their calorie content and allow you to enjoy them with virtually no harm to your figure.

According to a specialist, the usual Olivier salad and herring under a fur coat can be made less caloric

Photo: Instagram

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What alcohol has the highest calorie content?

Cocktails, as they contain a lot of sugar. Of course, not a single New Year is complete without alcohol, but I still advise you to opt for dry wine. White or red is a matter of taste. And don't forget to drink plenty of water.

Dish recipes

Classic vegetable soup for weight loss

Chop and sauté carrots, onions, parsley and celery root in a small amount of vegetable oil. Add diced potatoes, tomatoes and sautéed roots to the vegetable broth. Lightly salt and cook for about 20–30 minutes over low heat. Before serving, sprinkle with herbs.

Chicken cream soup

Boil the chicken fillet until half cooked. Place pieces of potatoes and carrots into the resulting broth and cook for about half an hour. Grind the contents of the soup to a puree consistency (this can be done directly in the pan using an immersion blender). Add a spoonful of butter and finely chopped fresh herbs, add salt, and let it boil.

Rabbit in a pot

Mix pieces of rabbit fillet with slices of tomato, mushrooms and bell pepper, adding a bay leaf, a few peppercorns, a clove of garlic, salt and a spoonful of oil. Place in a pot, add water until it almost covers the mixture. Simmer over low heat for about an hour.

Fish meatballs

Add a piece of bread soaked in water and finely chopped onion to the minced fish, add salt, mix and form the meatballs into small balls. Place them in a form greased with vegetable oil, add tomato sauce diluted with water. Cook in the oven or microwave.

Omelette with tomatoes

Lightly beat the eggs, add tomatoes, cut into small slices, and add salt. Pour the mixture into a mold greased with vegetable oil and place in the oven. The dish is considered ready when a golden brown crust has formed on its surface.

Cottage cheese casserole with pumpkin

Mash the medium-fat cottage cheese thoroughly, grate the peeled pumpkin on a coarse grater. Mix cottage cheese, pumpkin shavings, add eggs, a little semolina, a handful of raisins, a spoonful of honey. Pour in enough milk to get a mass as thick as pancake batter. Grease the mold with oil and pour the mixture into it. Bake in the oven until the mixture thickens and turns golden brown. You can check readiness by piercing the casserole with a toothpick - there should be no sticky cottage cheese left on it.

Flaxseed porridge with dried fruits

Thoroughly mix flaxseed flour with just boiled milk. Leave for a few minutes to swell, then add raisins or dried apricots and season with honey. Serve warm.

Onion salad with squid

Boil the squid in salted water, cool and cut into slices. Finely chop the green onions, parsley and dill. Mix the ingredients, adding 10-15% sour cream.

Apples baked with honey and cinnamon

Core the apples and cut off the tops. Fill each apple with a mixture of honey and cinnamon (their proportions are arbitrary). Place the stuffed apples on a baking sheet and bake in the oven for 15–20 minutes. Serve chilled.

Fruit and berry smoothie

To prepare this dessert you will need a banana, 2-3 apricots, a small grapefruit, a handful of strawberries or wild strawberries. All ingredients are ground in a blender, and half a glass of fruit or berry juice is added to the resulting puree. The finished smoothie is served in glasses, garnished with red currants or blueberries.

Energy rosehip drink

Rose hips are a real storehouse of useful substances: vitamins, antioxidants, fruit acids, pectins, essential oils and flavonoids. They contain one hundred times more ascorbic acid than apples. It’s easy to prepare a tonic rosehip drink: you need to chop the dried fruits, place them in a thermos, pour boiling water over them and leave for several hours. Strain the finished drink and drink half an hour before meals.

Diet for every day of the week

At first, it will be difficult to create a menu on your own. Nutritionists decided to make the task easier by creating a menu for those losing weight according to all the rules of the program.

It includes the following dishes:

It is recommended to add porridge, low-fat broths, and purees to the menu . The basis is fruits, vegetables, dairy products.

We must not forget about meat and fish. Low-fat varieties are boiled or baked. For breakfast - porridge, boiled eggs, fruit salads.

You can't skip breakfast - this is a meal that will give you strength for the whole day. For lunch they prepare meat with a vegetable dish.

Cottage cheese, salads, and omelettes are suitable for dinner. Berries, compotes, herbal infusions, and fruits are good as a snack.

Before going to bed, you are allowed to drink a fermented milk product, decoction or berry juice. Dinner should be 2-3 hours before bedtime. There should be no feeling of heaviness in the stomach.

Reviews and results of losing weight

Ekaterina Ivanovna, 40 years old

I have been eating according to the Selezneva system for more than three months. I am very grateful to this wonderful nutritionist - during this time I got rid of all the extra pounds, and I had 15 of them! In addition to the fact that I began to look great and move more easily, my health has also improved: I can bear my periods more easily, my blood pressure has normalized, which used to often increase. I experience absolutely no inconvenience when following a diet, and I gave up eating sweets very easily - now I just need to eat a small piece of chocolate a couple of times a week.

Natalya, 22 years old

I watched Malysheva’s TV show “Wedding Size”. I was impressed - they showed such decent weight loss results. But when I got acquainted with Ksenia Selezneva’s diet, I still didn’t understand – what, exactly, is the point? I need to lose excess weight, and I can start “eating right” later, when I’m older. Selezneva doesn’t have an exact menu, she’s allowed to eat almost anything, will you really lose weight like that?

Elena, 30 years old

This technique, it is immediately obvious, was developed by a professional nutritionist. Judging by the proposed diet, it will definitely not cause harm to the body, it is easy to follow, it is comfortable, so you can eat according to this scheme as much as you like. Moreover, there is no usual condition for diets: if you break the regime a little, start over. I am quite satisfied with Ksenia Selezneva’s diet and I decided to start it immediately. So the positive attitude that the author writes about is evident.

Authorized Products

The big advantage of the diet from Ksenia Selezneva is the wide selection of food products. When creating a menu for weight loss, include in the list:

• porridge;
• vegetables fruits;
• lean meats: chicken, beef, rabbit;
• fish, seafood;
• fermented milk products: cottage cheese, kefir, yogurt;
• pasta made from durum wheat.

The nutritionist advises paying special attention to the following products when losing weight:

• hemp oil is a valuable source of vitamins and minerals;
• avocado – promotes skin tightening during weight loss;
• broccoli – saturates the body with fiber and vitamins;
• spelled (wheat variety) – cleanses the intestines of toxins, has a balanced composition;
• cranberry – maintains normal weight.