Menu for weight loss from Anna Kurkurina. Authorized Products

Proper nutrition for weight loss from Anna Kurkurina is low-calorie, fractional (4-6 times) and balanced, it is dominated by:

Fruits, vegetables, spicy and leafy greens - fresh, baked, in the form of freshly squeezed juices and various mixes - smoothies, salads, the main thing is that the dressings are healthy and dietary - a little olive oil, lemon juice, balsamic vinegar, low-fat sour cream, and salt, sauces and seasonings - to a minimum.
Complex carbohydrates (porridge, whole grain bread) and foods with a negative calorie content (celery, carrots, turnips, radishes, spinach, lettuce) allow you to make your diet lower in calories, saturate with vitamins and useful minerals, they are rich in fiber, so you don’t go hungry, but to lose weight quickly, porridge and spaghetti are acceptable 2-3 times a week and only during the period of maintaining weight, and not losing weight.
Protein is the main rule for creating an ideal toned figure, while proper processing is important (boiling, baking, stewing, steaming), the meat must be dietary and farm-grown, raised and slaughtered according to the best traditions of animal husbandry, in addition, the menu can be supplemented with quail and boiled chicken eggs, omelettes, low-fat cottage cheese, feta cheese and cheeses.
Healthy fats (olive and other unrefined oils, for example, sesame, flaxseed, hemp, sea fish, nuts) and low-fat fermented milk products are necessary for skin, hair, nails, a guarantee of freshness and elasticity of the skin, shine and thickness of hair, strength of nail plates.

Workouts at home

Many women prefer Anna Kurkurina's weight loss program because of its simplicity and accessibility. The Ukrainian fitness trainer has developed a set of exercises that will help get rid of fat deposits in any problem areas.

Read also: Should you choose boxing for weight loss and which one?

In her weight loss method, Kurkurina pays great attention to the fight against cellulite. But before you start training, you need to warm up, and after it apply a special anti-orange peel cream to your skin. She suggests doing three simple exercises every day that will help enhance the effect of the product and quickly get rid of cellulite. You can easily do them at home:

Jumping rope. It is believed that this simple exercise is almost the most effective in the fight against cellulite. But to achieve really good results, you need to jump for a long time - at least 15 minutes a day. If you feel very tired, you can take a break and walk around the apartment, but under no circumstances sit down.
When the body has recovered a little from the load, you need to return to jumping. In addition to getting rid of the “orange peel”, jumping rope will help you lose weight.
Twisting the hoop. With its help, the areas where cellulite most often appears - the waist and hips - are massaged. In addition, hula hoop helps improve digestion and straightens your posture. The principle of performing the exercise is the same as with a skipping rope. You should spin the hoop for at least fifteen minutes. If it drops, it doesn't mean it's time to stop training. You need to lift it and continue to rotate it at the waist and hips.
Entering the hill. To perform this exercise you will need a step or some kind of low bench or stool. You need to put one foot on it, then stand up completely and go back down. The exercise is repeated in a circle as many times as you can stand.

Regular implementation of this simple complex will quickly lead to a reduction in cellulite and will also help get rid of fat deposits.

Weekly menu for weight loss. Menu for girls and women

Following proper nutrition can please women with the most noticeable and reliable weight loss results. If it is built according to the rules, balanced, completely excludes the presence of harmful products in the menu, and is distributed in accordance with the daily needs of the body, then at home you can quickly achieve the desired weight loss results.

A pre-compiled menu of proper nutrition for every day for girls and women will help with this. With proper nutrition, it is important to think through your menu, distribute products wisely, without shortages or excesses.

Monday

Breakfast: millet - 50 g, butter - 1 tsp, kefir - 0.5 l;
Snack: cottage cheese - 150 gr., apple - 1 pc.;
Lunch: boiled buckwheat - 50 gr., baked beef - 150 gr., fresh cabbage salad - 100 gr., vegetable juice;
Snack: boiled egg - 1 pc., green peas - 100 g;
Dinner: steamed fish - 150 gr., broccoli - 100 gr., black tea.

Tuesday

oatmeal - 50 gr., olive oil - 1 tsp, yogurt - 200 ml, fruit juice;
milk - 1 tbsp., banana - 1 pc.;
rice - 50 gr., chicken breast - 150 gr., fresh cucumber - 1 pc., jelly;
omelette with 1 egg, corn - 100 g;
steamed meat - 150 gr., vegetable mixture - 150 gr., tomato juice.

Wednesday

oatmeal - 50 gr., butter - 1 tsp, cottage cheese - 150 gr., green tea;
dates - 5 pcs., natural yogurt - 150 ml;
buckwheat 50 gr., baked turkey - 150 gr., tomato - 1 pc., oatmeal jelly;
milk 1 tbsp., nuts 50 g.;
canned tuna - 150 gr., stewed cabbage - 150 gr., green tea.

Thursday

buckwheat - 50 g, butter - 1 tsp, sandwich of Borodino bread and butter - 1 piece, tea, honey - 2 tsp;
fruit salad with natural yoghurt - 200 g;
rice - 50 gr., stewed chicken with vegetables - 200 gr., beet salad with olive oil - 100 gr., oatmeal jelly;
banana - 1 pc., milk - 1 tbsp.;
omelette with two eggs, fresh cucumber - 1 pc., compote.

Friday

oatmeal - 50g, butter - 1 tbsp, boiled eggs - 2 pcs., black tea;
kefir - 1 tbsp., prunes - 5 pcs.;
millet - 50 gr., steamed fish cutlets - 2 pcs., green peas - 100 gr., jelly;
natural yogurt - 1 tbsp., blueberries - 100 g.;
boiled veal - 200 gr., stewed vegetables - 100 gr., green tea.

Saturday

buckwheat - 50 g, olive oil - 1 tsp, toast with honey - 1 piece, black tea;
dried apricots - 10 pcs., milk - 1 tbsp.;
rice - 50 gr., baked turkey stuffed with low-fat cheese and herbs - 150 gr., compote;
banana - 1 pc., nuts - 50 g;
boiled fish - 150 gr., corn - 150 gr., green tea.

Sunday

oatmeal - 50 gr., butter - 1 tsp, cottage cheese - 150 gr., jelly;
milk jelly with fruits - 200 g;
rice - 50 gr., stewed beef with vegetables - 200 gr., compote;
1 egg omelette, 1 tomato;
baked turkey - 200 gr., fresh cabbage salad with dill - 150 gr., green tea.

For breakfast and lunch, the amount of cereal in the menu is indicated in dry form.

Proper nutrition for women to burn fat and effectively lose weight quickly must be supplemented with physical activity. This can be squats, jogging, cycling and many other weight loss exercises that are easy to do at home.

Nutrition rules

As Anna Kurkurina has noted more than once, the basis for effective weight loss is a combination of proper diet and regular exercise. The woman herself formulated the basic rules that help to quickly cope with fat deposits:

Anna insists on giving up hunger strikes. She explains this by saying that the body, which did not receive enough food and nutrients on time, will immediately begin to store everything in fat deposits with the very first snack. The optimal period without food, which will not harm you at all, is considered to be a time period of three hours.
Anna Kurkurina advises choosing something healthy for snacks during a diet: fruits, dairy products, protein shakes.

Read also: How many exercises to do per muscle group

Contrary to popular opinion about the dangers of eating after six o'clock in the evening, the woman still advises eating in the evening. She gives the example of those who can find time for training only after work, and after exercise they definitely need to have something to eat.
Despite the fact that many dieters consider porridge a healthy product, Kurkurina recommends avoiding it completely. The fact is that cereals contain a large amount of carbohydrates that can negatively affect your figure. The only exceptions to Anna Kurkurina’s diet are whole grain porridges, which require a long cooking time.
Due to the fact that a woman’s body absorbs only 30 grams of protein per meal, the athlete suggests eating bars or protein shakes that contain it in its pure form.
Under no circumstances should you eat immediately after finishing your workout. At least an hour must pass for the body to burn energy reserves.
Anna Kurkurina recommends eating small meals during the diet. She claims that it is better to eat 5-6 times a day, but in small portions, so that the food is better absorbed by the body. In addition, the calorie content of each meal should not exceed 200 kcal.
Carbohydrate foods are best consumed in the morning and afternoon, and in the evening you should pay special attention to proteins.

Girls and women who decide to lose weight according to Anna’s rules claim that on such a diet it is possible to lose five kilograms in two weeks. And if you combine it with daily workouts, you can lose even more weight.

Watch this video about nutrition before and after workouts:

Calorie content of foods. Nutritional energy value

The energy value of food (caloric content) is the estimated amount of thermal energy (measured in calories or joules) that is produced by the human or animal body during the assimilation (catabolism) of eaten foods. Depends on the chemical composition of food (amount of proteins, fats, carbohydrates and other substances). The energy value is usually indicated on the packaging of any industrially manufactured products.

For food products, the energy value is usually indicated per 100 grams of product, or per 100 ml of drinks, and includes information on the amount of three main components - BZHU (proteins, fats, carbohydrates) and total energy value. The BJU content is presented in grams, and the caloric content is presented in kcal and kJ (1 kcal = 4.1868 kJ).

The calorie content of food is calculated by burning it in a calorimeter. At the same time, the calorie content of the same product in different tables may differ. This is due to different climatic conditions and methods of growing plants and animals.

Recipes for quick weight loss

You can use the proposed options as dishes for the diet according to Anna Kurkurina’s method.

Pancakes for losing weight

For cooking you need to take the following products:

milk – 200 ml,
two tablespoons of bran,
one chicken egg.

All ingredients must be combined and blended using a blender. The dough should not be too liquid; if it is not thick enough, you can add more bran. When you have achieved the desired consistency, you can start making pancakes. Pour a ladle of dough into a preheated frying pan and fry on both sides until golden brown. If you don’t want to eat empty pancakes, you can add cottage cheese or boiled chicken breast with mushrooms as a filling.

Protein cocktail

To prepare this drink you will need:

milk – 250 ml,
white from two chicken eggs,
oatmeal - two tablespoons,
natural yogurt – 100 ml,
a tablespoon of honey.

Preparing the cocktail is extremely simple. You just need to immerse all the ingredients in a blender and beat until smooth. This meal option is ideal for those who have little time to cook and cannot skip meals.

Read also: How to choose and use the right hula hoop for weight loss

Watch 3 protein shake recipes in this video:

Quick drying of the press and sides

In order to achieve visible results in a short time, the drying conditions should be as follows:

Warm up well before each workout - do bending, squatting or other warm-up for 10 minutes;
Do not exclude carbohydrates from your diet, but keep their amount to a minimum;
Do cardio exercises about 3-6 times a week;
perform exercises at an explosive pace and pause.

If you want your body to be in good shape, walk more, run, ride a bike around the city, visit the pool and aerobics.

To lose belly fat, you need to make sure that blood circulation accelerates in this area of the body. This is necessary in order to accelerate metabolism, as well as destroy adipose tissue. It is believed that under certain conditions, adipose tissue is converted into glycogen.

This is a substance that fuels the body. Experts say that increased stress on the abs will increase blood flow, and accordingly the conversion of fat into glycogen.

But there are nuances: for example, to start the process of glycogen formation, training should last about 40 minutes, taking into account minimal pauses between approaches. The entire exercise must be performed clearly and correctly to achieve the effect. Another problem is that since you need to increase blood circulation, not every exercise will be good for losing belly fat, and they will need to be done with low amplitude.

A set of exercises must be chosen individually. The workout might look something like this:

40 minutes - doing abdominal exercises;
10 seconds - pause;
working at full capacity;
performing high-amplitude exercises.

Ideal exercises for drying your belly include:

crunches on a bench;
twisting in a vertical block;
reverse crunches;
Side bends with dumbbells.

Experts also recommend combining exercises with jumping rope.

Simple exercises for drying

Drying visceral fat is best done through interval training. When the body is actively working, blood circulation increases, which actively promotes weight loss. You can practice both at home and using video lessons.

For example, the one taught by Anna Kurkurina and other famous trainers.

The simplest and most popular exercises look like this:

classic crunches - lift your body at an angle of 45 degrees, while lying on your back and bending your knees. At the same time, your hands should be behind your head, but not clasped; stretch upward 8 times, making an effort at the exit.
exercise for oblique muscles - in a lying position with your hands behind your head, lift your left leg and try to touch your right elbow with your left knee, then vice versa. Repeat 8 times on each side.
raising your legs - try to lift them one by one strictly perpendicular to the body while lying on your back. Repeat 6 times.
vacuum - strongly draw in your stomach as you exhale and hold it for 20-60 seconds, do it several times.
reverse crunches - pull your knees to your chest while lying on your back, legs and arms should be bent, with your hands on your waist. Repeat 10 times and make an effort as you exhale.