You can trust nutritionist Margarita Koroleva, because it is with her help that all our Russian celebrities lose weight. It was thanks to her that they lost weight, and many, many others.

Margarita Koroleva not only has knowledge in the field of nutrition, her main talent is to find a common language with celebrities, clearly explain complex things and understand the fact that artists are often unable to follow standard weight loss programs.

Margarita Koroleva develops a diet individually for each patient, but there are also universal tips that are suitable for absolutely everyone. Here are 25 valuable tips from a celebrity nutritionist:

1. Never go hungry! Fasting is always stress for your entire body, after which you will break into food and gain even more kilograms than before fasting. To lose weight, you don't need to starve, you need to eat right.
2. We couldn't resist and ate the cake. It's OK. From time to time, a losing weight body needs to have loading days. But let this be no more than once every two weeks.
3. Your diet should contain only healthy foods. No chips or burgers. You can eat fruits and vegetables, low-fat dairy products, buckwheat, oats, lean fish, whole grain bread, eggs.
4. Eat meat. They don't make you fat. But remember that you need to cook meat without oil - bake in the oven, convection oven, boil or steam. The most dietary meat is .
5. Do you want something sweet? Brush your teeth. The mint taste of toothpaste will discourage the desire to eat sweets.
6. Put sweets out of sight. It is better to remove sweet rolls and candies from a visible place so that they do not tempt you. And it’s even better not to buy them at all, then the temptation to eat sweets will not arise.
7. Replace sugar with honey. But don't overdo it. No more than three teaspoons per day.
8. After any meal - grapefruit. Two slices of grapefruit are enough to improve the functioning of the digestive system.
9. Don't eat processed foods! And first of all, exclude sausages. Although sausages are tasty, there is no benefit from them, only harm.
10. Eat often. Every two or three hours (about 5 or 6 times a day) you need to eat a small portion of food (such that it fits in your palm). This is called fractional nutrition. At the same time, you need to eat slowly, chewing your food well, so satiety will come much faster, and you will not want to increase the portion.
11. Never eat stress. Don't snack on food if you're nervous. It is better to take a bath, drink a herbal infusion or a cup of green tea.
12. Monday is rice day. On Sunday evening, soak a glass of brown rice, and on Monday morning, rinse it thoroughly, pour boiling water over it and boil for 15 minutes. Then divide into 6 parts (servings) and eat one serving throughout the day. It is advisable to drink at least 2.5 liters of liquid. Rice will not only cleanse the intestines, but will also remove all excess fluid from your body. On such a day, you can rid yourself of one and a half extra pounds.
13. Forget mayonnaise. Salads can be dressed with olive oil mixed with lemon juice or low-fat yogurt.
14. Don't eat in front of the TV. Sitting in front of the TV, you don’t control yourself and eat more than you need. It is better to eat only in the kitchen, and preferably at the same time.
15. must be correct. No cookies. A carrot or a cup of green tea can be a snack.
16. Move more. Don't use the elevator if you live below the fifth floor - take the stairs. It’s better to get off the bus at the stop earlier. The best fat-burning sport is walking.
17. Thirst and hunger - don't confuse them. Sometimes it may seem to us that we are hungry, but in fact our body requires water. If thoughts about food come into your head, then drink a glass of water in small sips; you may no longer feel like eating.
18. Help your body lose weight. While in the shower, rub problem areas with a hard washcloth for about 5 minutes. And after the shower, apply anti-cellulite cream to your body.
19. Eat spices. Cinnamon, for example, is an excellent fat burner. Add cinnamon to your coffee and it will help you lose weight.
20. After eating, get up and wash the dishes. When you lie down or sit, you help the fat to “tie up.” But standing after eating is very useful.
21. Don't forget to have breakfast. You can’t go hungry in the morning and then pounce on food in the evening. You need to eat a lot in the morning and little in the evening.
22. Play sports. You can engage in any sport, because after any movement for an hour or two, the metabolism in the body begins to work much faster.
23. Dinner should be 4 hours before bedtime. Do not overload your body before going to bed, otherwise you will gain weight.
24. Eat

Margarita Koroleva is a candidate of medical sciences, a nutritionist who has been practicing and studying proper weight loss for more than twenty years. Thanks to Margarita Koroleva, many show business stars got rid of excess weight and acquired a slender, toned figure, such as Andrei Malakhov, Tina Kandelaki, Anita Tsoi, Natasha Koroleva, Nadezhda Babkina and others. Margarita Koroleva’s nine-day diet helps to lose weight by 5-10 kg, while cleansing the body, normalizing the functioning of the gastrointestinal tract, and strengthening the immune system.

Losing weight on Margarita Koroleva's 9-day diet

Margarita Koroleva’s diet for 9 days helps you lose 5-10 kilograms and consists of three mono-diets alternating with each other.
Stages of Margarita Koroleva’s diet for 9 days:

The first stage of Margarita Koroleva’s diet is rice. Lasts 3 days. The indicated daily intake of the product is 250 grams, which must be consumed in 4-5 meals. Rice porridge is very easy to prepare. In the evening, the cereal must be soaked in water and left to infuse overnight. In the morning, the cereal should be washed, poured with water in a ratio of 1:2, and simmered over low heat without salt for 15 minutes. At this stage, 2 teaspoons of natural honey are allowed in the diet menu.
Rice contains vitamins B1, B2, B6, B3, PP, E, which have a beneficial effect on the nervous system, the condition of the skin, nails, and hair. Licithin improves brain function.

Margarita Koroleva designated the rice stage of the diet as cleansing, unloading the digestive system and preparing the body for weight loss. In the first three days you can lose 1-3 kg.

The second stage of Margarita Koroleva’s diet is chicken. Lasts 3 days. The indicated daily value of the product is 1 kg, divided into 4-5 meals. Chicken must be consumed without skin and salt. Boiling, baking, stewing, cooking in a slow cooker, grilling, or steaming poultry is allowed.

Chicken contains easily digestible protein, which is necessary for building bone tissue and building muscle mass. Poultry meat also contains vitamins C, E, A, phosphorus, zinc, iron, potassium, which enrich the body with beneficial vitamins and microelements.

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In case of individual intolerance to chicken, it is allowed to replace it in the diet with low-fat fish (pike, bream, pike perch).

The second stage of Margarita Koroleva’s diet is active fat burning. It is at this stage that the main weight loss occurs.

The third stage of weight loss according to Margarita Koroleva is vegetable. The final 3 days of the diet. The permissible daily intake of vegetables is 800 g, which must be consumed in 4-5 doses. Preference is given to green and white vegetables, such as cabbage, onions, spinach, cucumbers, broccoli. It is worth eating a little less colored vegetables: tomatoes, beets, bell peppers, carrots. It is important to eat 300 g of raw vegetables per day, allowed as salads dressed with lemon juice. The remaining 500 g of vegetables can be consumed boiled, stewed, baked, steamed or grilled.

At this stage, says Margarita Koroleva, the body is cleansed of waste and toxins, enriched with beneficial vitamins and minerals, strengthened immunity, accelerated metabolism, and normalized intestinal microflora.

Principles of nutrition

Eating on Margarita Koroleva’s diet eliminates fasting. You should eat fractionally, the entire permissible amount of food should be divided into 4-5 meals, so that hunger is practically not noticeable. At the same time, the amount of food is sufficient to maintain good health, performance and prevent nervous disorders. Alternating basic foods every three days according to Margarita Koroleva’s diet will add variety, so you won’t get bored with your diet at all. The last meal should be no later than 19:00.

It is important to maintain water balance, which affects the cleansing of the body, filling cells with fluid, which promotes weight loss. You should drink 2-2.5 purified water without gas per day, but in between meals, drinking food is prohibited. Green tea is allowed during the diet, but without additives (sugar, milk). It is recommended to drink most of the indicated fluid intake in the first half of the day and reduce it to a minimum in the evening to avoid swelling. For the same purpose, the use of salt is prohibited during Margarita Koroleva’s diet. Spices are allowed (saffron, cumin, basil), which help speed up metabolism.

You can lose weight forever on Margarita Koroleva’s diet by following the basic principles of nutrition throughout your life. Alternating three mono-diets in a row will allow you not only to lose weight, but also to cleanse your body, change your eating behavior, and switch to proper nutrition. If necessary, you can repeat the nine-day diet, but not more than once every six months.

Grocery list

List of products for Margarita Koroleva’s diet:

• Rice (mostly white, long grain);
• Chicken (without skin);
• Low-fat fish (hake, cod, bream, pike perch, pike);
• Green and white vegetables are a priority (cucumbers, onions, cabbage, zucchini, spinach, broccoli);
• Colored vegetables in the diet should prevail in smaller quantities (carrots, beets, tomatoes, bell peppers);
• Mushrooms;
• Lettuce leaves, greens (dill, parsley);
• Spices (cumin, basil, thyme, saffron);
• Natural honey;
• Green tea.

Menu for every day

Diet of Margarita Koroleva - menu for every day (breakfast, snack, lunch, snack, dinner):
1 day:

• Rice 70 g;
• 1 tsp honey;
• Rice porridge 100 g;
• 1 tsp honey;
• Boiled rice 80 g.

Day 2:

• Rice porridge with water 60 g;
• 2 teaspoons honey;
• Rice 110 g;
• Green tea;
• Rice porridge 80 g.

Day 3:

• Boiled rice 80 g;
• Green tea;
• Rice porridge 100 g;
• 2 tsp honey;
• Rice 70g.

Day 4:

• Boiled chicken breast 200 g;
• Chicken meat stewed in its own juice 200 g;
• Grilled poultry fillet 200 g;
• Poultry meat in a steamer 200 g;
• Steamed chicken breast 200 g.

Day 5:

• Chicken fillet in a steamer 200 g;
• Steamed chicken cutlets 200 g;
• Grilled poultry fillet 200 g;
• Baked poultry in the oven 200 g;
• Steamed chicken schnitzel 200 g.

Day 6:

• Steamed chicken chops 200 g;
• Baked poultry fillet 200 g;
• Chicken meatballs in a slow cooker 200 g;
• Boiled poultry meat 200 g;
• Chicken rolls in a steamer 200 g.

Day 7:

• Zucchini, bell peppers and grilled tomatoes 200 gr;
• 2 tomatoes;
• White cabbage salad with onions, seasoned with lemon juice 200 g;
• 2 cucumbers;
• Vegetable stew of carrots, tomatoes, bell peppers, onions and zucchini 300 gr.

Day 8:

• Eggplant puree 200 gr;
• Grated carrot salad 100 gr;
• Salad of cucumbers, tomatoes and onions, dressed with lemon juice 250 g;
• 2 cucumbers;
• Baked zucchini with mushrooms and tomatoes 300 gr.

Day 9:

• Grated beet salad 200 gr;
• 2 cucumbers;
• Lenten borscht made from mushrooms, cabbage, onions, spinach, carrots 200 g;
• Spinach 50 gr;
• Grilled vegetables: eggplant, zucchini, mushrooms, bell pepper 300 gr.

According to Margarita Koroleva’s diet, you need to consume 2-2.5 liters of fluid per day. You are allowed to drink still water or green tea without sugar. It is worth drinking liquid an hour before and after meals. It is advisable to drink most of the prescribed daily intake in the first half of the day to avoid swelling.

The right way out

Exiting Margarita Koroleva’s diet in order to maintain the achieved weight loss result should be according to the following rules:

• Breakfast is a must. Breakfast plays a critical role in eating behavior. The first meal helps kick start your metabolism. By eating heavily in the morning, you can eat less for lunch and dinner, which will not lead to excess weight gain.
• You should eat mindfully. Margarita Koroleva recommends thinking about whether this product is good for the body or can only cause harm before you eat anything. Conscious nutrition is the key to a slim figure.
• It is necessary to eat small meals, at least 4-5 times a day. Lack of fasting will have a positive effect not only on your well-being, but also on your metabolism. You should eat every 3 hours, but in small portions, 250 grams.
• Margarita Koroleva recommends eating spices and herbs that help speed up metabolism, so that excess weight does not accumulate.
• During the day you need to drink at least 1.5-2.5 liters of liquid, mainly water and green tea without sugar, preferably in the first half of the day.
• Once a week you can have fasting days on kefir. A one-day diet will help maintain normal weight. It is necessary to drink 1-1.5 liters of low-fat or low-fat fermented milk product (kefir, fermented baked milk, yogurt) at regular intervals (3 hours).
• Margarita Koroleva is convinced that you should pay increased attention to your physical activity. To lose weight, you need to supplement your diet with physical activity. Intensive training for weight loss should be carried out for at least 40 minutes, since only after 20 minutes with a heavy load the accumulated fat will begin to be actively burned. Daily exercises, swimming, running, walking, and playing sports will help you stay in shape.

Compliance with all the rules recommended by Margarita Koroleva will help maintain the achieved result of losing weight on a 9-day diet, without regaining the lost kilograms. It is necessary to instill in yourself the right nutrition culture to maintain normal weight, health and well-being.

When Nikolai Baskov decided to lose weight, he didn’t know where to start and which nutritionist was best to turn to! Celebrity friends came to the rescue, convincing him that Koroleva’s diet would help. And now on the scales - minus 7 kg. in 2 months, and on the covers of magazines - a fit and stately singer. Everyone is now interested in finding out what this miraculous method is.

Margarita Koroleva is a famous Moscow nutritionist. Currently she has her own clinic, which helps people become slimmer and healthier. They say that many pop stars turned to her, such as: Philip Kirkorov, Nadezhda Babkina, Vladimir Vinokur, Andrei Malakhov, Anita Tsoi. Today, we also know the secrets of losing weight from a popular nutritionist.

Biography

Family

The Queen began her medical journey from school, when she decided to become a doctor. After school, her dream came true; she studied to become a cardiologist at the Moscow Medical Institute.

Rita gave birth to her first child while still at university. Difficult sessions, practice and pairs did not allow her to lose shape, like many other women.

But the second birth did not pass without a trace. Having gained a fair amount of weight, she one day looked in the mirror. The extra roundness, which did not allow her to dress beautifully and look more attractive, made her feel ashamed.

Turning to her doctor husband for advice, Margarita heard that she was loved for who she was. The husband said that he would not allow her to exhaust herself with diets. Excess weight is not a problem, perhaps it is a matter of genetics. It was these words that hooked the Queen.

Having urgently loaded herself with books on genetics and aesthetics, she took the first step towards her future.

Career

Years of work, special courses in leading aesthetic medicine clinics around the world, research on thousands of female bodies, mountains of read material - and before us is the most famous nutritionist in the country!

Margarita Koroleva is a doctor who has more than 40 diplomas, candidate degrees in nutrition, physiotherapy, dermatology and mesotherapy. For 20 years now she has been working in the field of aesthetic medicine and developing her own weight loss programs, such as Margarita Koroleva’s 9-day diet, the royal diet, and fasting week.

The nutritionist sees mostly well-known clients, selecting individual weight loss systems for them. Anyone can make an appointment with Koroleva, but it should be taken into account that all of her working hours for the next few months are already taken and scheduled minute by minute. In addition, your weight loss program may contain quite expensive products and difficult recommendations for organizing a healthy lifestyle.

Literature

Margarita wrote more than 50 works on aesthetic medicine. She often participates in television and radio programs with speeches about her programs and advice for all people. Rita Koroleva also wrote several books for those who want to lose weight:

• « Rules for slim satiety" This book contains tips on how you can balance your diet so as not to gain excess weight, but only speed up your metabolism. Margarita gives you the opportunity to create an individual weight loss program for yourself and a menu that will not put your body into a stressful state.
• « An easy way to slimness. Lose weight forever" From this book by Koroleva you can learn how not only to lose weight in about a year, but also to maintain it at this level for many years. A lot of questions about the psychological side of losing weight are revealed.
• « The secret to being slim"is an addition to the previous book. The Queen will make you give up dieting by making healthy eating a way of life.
• “Food Diary” contains practical tips that will help you create an individual weight loss plan (menu, sports, psychological training).

Interview with Margarita Koroleva: video

Diets

9 day diet

This technique is the most popular of the works of a nutritionist. She was personally tested by Margarita and thousands of other women of different ages from all over the world and has many positive reviews. The most optimistic results of this diet are minus 10 kg. However, this nutritional system is not for those who decided to lose weight out of the blue, without completely preparing the body for the stressful state that is caused by any food restrictions.

The diet is suitable for those who want to consolidate the results already obtained or for those who urgently need to lose excess weight in a short period of time (before a concert, filming, going out). Results will be visible already on the 2nd day.

This method of losing weight includes 3 different mono-diets.

Stage 1: 3 days - rice diet

This will help cleanse the body of unnecessary substances. The properties of rice include rapid coating of the stomach, which helps satisfy the feeling of hunger. Rice does not contain salts, which retain water in the body and destroy the walls of the stomach. With all this, this product is rich in vitamins of several groups. It helps to always be in an alert state, strengthens hair, teeth and nails, maintains a healthy complexion, and has a positive effect on a person’s psychological state, making one feel light and vital.

The recipe is very simple. Place a glass of cereal soaked overnight in boiling water and cook over medium heat for 15 minutes. The cooked rice is divided into 6 parts, with one of them being made a little larger and eaten for breakfast (the first meal is considered the most important part of the diet, from it we are charged with strength for the whole day, so we can load it as much as possible). The rest is distributed 5 more times every 2-3 hours. This cooking method best preserves the beneficial properties of the product. It is also recommended to use round or long grain rice.

These days you should drink green tea and at least 2.5 liters of water. You are allowed to “sweeten the pill” with three spoons of honey separately from the rest of the food.

Stage 2: 3 days - chicken diet

Chicken has long been considered a dietary product - it contains almost no fat and is easily digestible due to its collagen content. In addition, chicken meat is rich in many vitamins and amino acids, including iron, zinc, calcium and phosphorus. It is an unrivaled source of protein. In general, these properties make it possible for chicken to replace pork, beef and other “heavy” meat.

You should eat no more than 1 kg per day. Chicken. It can be steamed or boiled. It is better to give the skin to pets, as it will not contribute to weight loss. As in the previous mono-diet, food is divided into 5-6 parts, which are consumed throughout the day.

We drink green tea and water again. And this time we do without honey.

Stage 3: 3 days - vegetable diet

Vegetables will allow you to completely cleanse your body of waste and toxins, while replenishing your supply of vitamins, minerals and trace elements. Vegetables contain a lot of fiber and substances that have a beneficial effect on the general condition of internal organs and the immune system. Moreover, a vegetable diet will charge you with energy and new strength.

The menu should consist of 1 kg. vegetables in raw or boiled (stewed, baked) form. Divide 1 kg in the same way. for 5-6 meals during the day.

Again we drink water, tea and eat 3 spoons of honey if desired.

Fasting week

This express diet by Margarita Koroleva is intended for those who want to lose 3-4 kg. in 4 days. A week is figurative. You need to follow this system periodically, if necessary, taking breaks of a couple of weeks.

So, the menu for the day: ¼ chicken; 1 cucumber; 100 g. cottage cheese; 1 potato; ½ l. low-fat kefir.

These products should be consumed at certain times every day, alternating kefir and other foods 8 times (8:00 - kefir, 10:00 - cottage cheese, 12:00 - kefir, 14:00 - potatoes, etc.).

Royal ration

Why royal? It is called that way because of a play on words - either it is for kings, or it is from the Queen. Margarita has developed a special program for those who do not have the time or desire to stand at the stove and cook healthy food. Its essence is that an individual menu is developed for you, according to which the chefs of this project will cook. And the dishes will be delivered to your home at a certain time.

The menu does not only consist of chicken, cottage cheese or vegetables. These are exquisite culinary masterpieces that may contain exotic fruits or expensive meat. You are given the opportunity to enjoy the finest aromas and magnificent tastes of “royal” (and at the same time dietary) culinary masterpieces that are made just for you.

After trying this program once, you understand that you really can’t cook this at home.

These diets receive the most positive reviews. They are harmless, so you can choose any of them for yourself: a 9-day diet, a fasting week or a royal diet. But remember that when trying different nutrition systems, it is recommended to consult a nutritionist.

How Nikolai Baskov lost weight: video

There is no way to get to Margarita Koroleva? There will be a way out.

"Rimmaritta"

This is the name of the medical center for aesthetics and beauty. Contrary to expectations, its owner is not Margarita. The owner is Koroleva’s sister, Rimma Moisenko, who, like her relative, has become a successful Russian nutritionist.

The difference is that Margarita’s programs are aimed at a more “golden” audience. And Rimma’s help is available to everyone. The sisters adhere to the same philosophical line, viewing diet as a healthy lifestyle. They consider psychology to be the key to losing weight, but they promote it in different ways.

Rimma Moisenko has developed her own diet plan for weight loss. For example, one of them is designed for 10 days, during which you need to alternate protein and carbohydrate meals every day. On protein days, the menu consists of boiled eggs, chicken, and salads. Carbohydrates should be dominated by vegetables and porridge (buckwheat or oatmeal). In 10 days the result is guaranteed - minus 5 kg.

Rimma also recommends an active lifestyle for weight loss. She herself often goes on hikes or country trips with her family. Kayaking, mountaineering, spending the night in a tent - there is nothing better for a beneficial psychological mood, healthy well-being and burning calories.

To maintain a healthy lifestyle, sisters Rimma and Rita advise adhering to the following rules:

• Fractional meals. Little, but often - this is the motto that will lead to success in losing weight, according to Koroleva and Moisenko. Divide your menu into 5-6 meals every 2-3 hours - this will be the ideal daily routine. Provided that you need to eat every day at the same time.
• A large amount of water - at least 2 liters. This promotes rapid metabolism and the removal of waste and toxins from the body, so that they do not linger and clog the stomach. It is also important not to drink half an hour before meals and an hour after it. Margarita Koroleva came to this conclusion through experiments and research.
• Less salt on the menu. Salt clogs the body, promoting the appearance of ulcers and retaining water in the body. It must be limited as much as possible, replacing at least with natural, sea food.
• Psychological methods - an individual approach to a person and his diet.
• It is better to eat longer, stretching out your meals. This method helps the body feel full with less food over a longer period of time. In addition, with this type of nutrition you are given the opportunity to really enjoy the taste of the dishes.
• You should not endure and not eat until the onset of brutal hunger. This will help you feel a sense of proportion. If you are hungry, drink a glass of water. Hunger is often confused with thirst, so the stomach receives extra calories. And the liquid will suppress your appetite in any case.
• Never argue or shout near water or food. Negative energy gets into food products, causing them to lose their vital properties and vitamins. There are separate scientific studies about the structure of water and food that prove the harm of negative factors on food.
• Don't eat after 19:00. Even ancient philosophers determined that the body needs rest. We eat for 12 hours, rest for 12. The stomach needs time to process food, secrete beneficial enzymes and metabolize substances. In addition, towards evening the body loses its vitality and it is not easy for it to digest heavy nutrients.
• Play sports. This is a great opportunity to help your body shed extra pounds. In addition, regular physical activity improves psychological mood, gives lightness and relieves stress.
• Use only healthy foods in your diet. The surest way to lose weight is to eat less sweets, processed foods and fast food.
• In order not to torment yourself too much, arrange one royal day (), for example, once a month.

What to eat to lose weight? Video

More than ten thousand women who have tried advice and diets for weight loss from Margarita Koroleva have already been satisfied with the results. Why isn't there a reason for you to try it too?

Show me a woman who would like to have a figure where it is impossible to tell where the waist is, or a man who dreams of a beer belly. Extra pounds interfere with life for everyone, without exception. The difference is that for some it is an aesthetic inconvenience, but for others it is already life threat.

One of the main nutritionists

Margarita Koroleva is truly the queen among nutritionists. Fame came to her after consultations on famous talk shows, then she tidied up the figures of many of our celebrities and political figures.

Her books “The Easy Path to Slimness. Lose Weight Forever”, “Food Diary”, “Royal Diet” and “Easy Recipes for a Healthy Life” have become popular in a short period of time, which indicates a big problem of excess weight among the population.

Losing weight, losing weight, discord

It is impossible to say that Margarita discovered something radically new.

Nutritionists from all over the world had previously insisted that you need to eat less and drink more, but she managed to bring into her methodology what other doctors had missed:

• do not remain without food for more than three hours;
• do not load the stomach with more than three hundred grams;
• drink a lot of water if you have no contraindications, that is, for every half a kilogram you need 14 milliliters of water;
• keep only the right foods in the refrigerator;
• exclude salty, high-calorie, fatty foods;
• do not eat at night, that is, after seven o’clock in the evening;
• Don’t advertise that you’re on a diet; it’s better to surprise everyone later.

Principled position

For all the time that the Queen devoted to studying nutrition, she developed a system, the observance of which guarantees the achievement of the desired effect:

1. Say no to hunger:
   a hunger strike will give the exact opposite effect, even if at first it seems that you have lost weight, it later turns out that this is not so;
2. Stock your refrigerator with low-fat dairy products, eggs, fruits and vegetables:
   and also buy whole grain bread, cereals - buckwheat, rice, oats.
3. Don't forget about proteins - you don't gain weight from meat itself, you gain weight from improperly cooked meat:
   Dietary meat - chicken breast, turkey.
4. Avoid processed foods:
   sausage and products like it have never brought any benefit to anyone.
5. Use honey instead of sugar:
   do not buy sugar, sweets, cookies, so as not to be tempted to eat them;
6. Take yourself a palm-sized container for eating:
   Every three hours, eat food from this container, chew slowly and thoroughly;
7. You need to eat at certain times and not in front of the TV.
8. Dress salads with olive oil with lemon juice or low-fat yogurt.
9. Don't forget the spices:
   Many spices help with weight loss, such as cinnamon. But limit salt, it has long been known that it retains fluid in the body.
10. When you feel hungry, drink a glass of water in small sips. Thirst is often confused with hunger.
11. In fractional meals, snacks are not very necessary, but if you suddenly need a snack, then eat some vegetable and drink green tea.
12. You can eat something more in the morning, since in the morning food is completely absorbed, and after lunch it is advisable to limit it.

In addition to the above list, try to move more, play sports, use a hard washcloth and anti-cellulite cream in the bathroom, which will tighten the skin. All this also plays an important role in losing weight.

Five “Taboos” for slimness

Usually any prohibitions have the opposite effect, but Margarita Koroleva’s prohibitions are so correct that it is absolutely not difficult for anyone to comply with them:

• after seven o'clock in the evening - keep your mouth shut. It's all about slow processes in the body. Since metabolism is much better in the morning than in the evening, it is therefore recommended not to eat in the evening, at least low-fat kefir, grapefruit, green tea;
• always be full– in principle, if you adhere to the Queen’s rule, eat food every two to three hours, then you won’t feel hungry, even if you want to.
• don't feel thirsty- drink water constantly. Water is an excellent metabolism stimulant, so you need to drink at least two liters a day, although the amount of water is determined individually;
• eat little and slowly– overeating leads to stretching of the stomach walls, so every time we feel like we are not full and the portion increases. By eating food slowly, chewing each piece, you can not only learn to feel full much faster, but also experience the taste of food in a new way;
• don't lose faith in success, the result can be pessimism, stress, bad mood, which can play a bad joke, since in such a state it is easy to break down and gain extra pounds.

https://www.youtube.com/watch?v=zW_OPbu78MY

Healthy foods

A good thing is a diary. By writing down everything you have eaten, want to eat, or plan to eat in the future, you can significantly adjust your diet.

Food must be taken 5-6 times a day, we have decided on this. It is also known that you should not fry it, but only bake it on the grill, in foil, in the oven, boil or steam it or in a slow cooker.

The rest of the right foods can be consumed like this:

• 2-2.5 liters of water without gas, most of the morning;
• limit salt intake;
• wholemeal bread, whole grain flour or bread, before lunch in the amount of 100 g;
• porridge on water, without salt and oil;
• meat – 250 gr. for the whole day, a couple of times a week with vegetables;
• dairy, fermented milk products, at any time of the day – once;
• fish semi-bold a couple times a week;
• oils– cold-pressed olive or unrefined vegetable;
• 2-3 fruits a day and vegetables, in addition to what we consume during the day, we leave most of it for the evening;
• strong alcoholic drinks are excluded, but you can use a little dry white, dilute the red with water;
• 30 minutes before or 60 minutes after meals you can drink tea and coffee The same applies to freshly squeezed juice. It is better to drink coffee in the first half of the day with a teaspoon of honey “as a bite” and no more than four teaspoons per day.

Contraindicated products

Since metabolism slows down in the evening, after 7 p.m. You can't eat in the evening.

You cannot take dietary supplements and medications for weight loss without the knowledge of your doctor, and you should also not:

• overeat. As a child, we were forced to eat everything on the plate, but now Margarita Koroleva has proven that doing this is not only not necessary, but even impossible;
• eat at a gallop. Food must be chewed so much that it is like water;
• drink liquids during meals, since the gastric juice is diluted and is not able to properly digest food;
• malnourish or starve. After a hunger strike, the body “gets scared” and begins to make reserves in precisely those places from which it is so difficult to expel them;
• snack on the run, the same as eating at a gallop, the result is the same;
• maintain a low-calorie diet all the time, instead of a balanced diet;
• use “empty” carbohydrates in your diet, such as sausage, carbonated drinks, sugar and so on.

New life in 9 days

By excluding all carbohydrates, high-calorie and sweets from your diet, with fractional meals and proper intake of water, you can get the long-awaited effect. True, this method of losing weight is not immediate, but it lasts, if not always, then for a long time. But there are times when you need to go to some event and you need to get yourself in order in ten days. This is where the popular diet comes to the rescue.

Margarita Koroleva, who guarantees that in nine days you can lose from 6 to 10 kilograms.

The point here is that every three days you eat different foods, that is, six days with different foods and the last three days with vegetables; you cannot categorically replace foods.

The result is both separate nutrition and mono-diets. That is, if you eat foods with the same rate of digestion, then they will not have time to be deposited on the hips and waist, and with a mono-diet, you eat only one product. As a result, the body feels deprived and begins to borrow its own energy from deposits on the stomach, thighs, and muscles.

Losing weight on rice

At the first stage you need rice. Anyone who does not have problems with the gastrointestinal tract, is not pregnant, not lactating and does not have diabetes can lose weight on rice. Thanks to the rice mono-diet, the body is cleansed and receives a sufficient amount of energy. The zinc, phosphorus, and vitamins B and E contained in rice have an excellent effect on the nervous system.

The ideal option is if the rice is unpeeled, you need to take two hundred grams of it, add water and leave it overnight. In the morning, boil and drain the water, boil again and boil until tender, without spices, oil, sugar. Drink in small portions several times a day, apple juice and a couple of apples will brighten up this diet. Don't forget about water.

I had 3 happy days

Well, who doesn't love chicken? True, not everyone prefers white meat, although it is precisely it that is worthy of praise and for good reason, because a diet of chicken and chicken breast can be maintained even by people with a problem stomach. B vitamins, magnesium, zinc, phosphorus, nicotinic acid improve the digestive system, maintain excellent condition of hair, teeth and nails.

As for dry meat, there is one excellent recipe. Boil the milk and put the chicken breast in it. Cover the saucepan and leave for forty minutes, maybe an hour. When you take the breast out of there, it will be so tasty, so juicy, that it will be difficult to resist eating more than necessary. You will not break your diet, since milk is also a protein.

The main thing is not to get carried away and remember about the quantity and water. This was the second stage of the mono-diet.

And finally - salads

Everything is possible except potatoes. This is already the third stage of the mono-diet, it no need to fry. And the rest is all a figment of your imagination. Do you want salads, or bake them in the oven, in foil, or you can boil them. Again, you need to remember the main thing: five to six servings for the whole day and no more than a palm.

Follow the rules

• do not eat while watching a movie;
• don't eat stress;
• don't cook a lot;
• do not eat out of idleness;
• exclude bread;
• undereat everything on your plate;
• exclude sweets;
• eat slowly, grinding food thoroughly;
• eat in a certain place;
• do physical activity: running, swimming, walking.

An irresistible craving for sweets can be satisfied - by buying, for example, a cake, you can eat a small piece.

Who should not use this diet?

You cannot follow a diet if your body is weakened. Flu or a cold greatly weakens the immune system, as a result, everything chronic becomes worse.

If you have stomach diseases or heart diseases, it is also not advisable to follow a diet. In general, before you decide to follow any diet, you should consult your doctor.

Before you go on a diet

Before you go on a diet, buy at least one book by Margarita Koroleva and read it.

Set yourself up to stick with the diet until the end.

If suddenly you really want something during a diet, do not limit yourself, eat, just very little and remember about the drinking regime.

The star nutritionist, who helped Nikolai Baskov, Nadezhda Babkina, Valeria, Joseph Prigozhin and other show business stars lose weight, spoke about the main principles of losing weight during a webinar on the Woman's Day website.

Margarita Koroleva helped thousands of women and men lose weight. The star nutritionist has written several books and created a special diary for losing weight. At the webinar, Margarita talked about how to quit smoking if you are losing weight, how to help your intestines normalize without laxatives, and what to do if you feel hungry. The quality of life depends on ourselves, says the star nutritionist.

1. Keep a food diary

A nutritionist suggests that those who want to lose weight keep a food diary. If you start writing down all the foods that are on the table in front of you, you will clearly understand their calorie content and how much you need to eat it all. After reading how you consume foods and in what quantities, perhaps you will immediately understand the problem why the extra pounds do not go away.

2. Check your thyroid gland

Before you start losing weight, make sure your hormones are in good shape. See a doctor and get a biochemical test.

3. Eat right...

Don't forget about breakfast, lunch and dinner, don't overload yourself with food at 10-11 pm. After all, by skipping breakfast, we program the body to gain weight.

4. ... and fractionally

Every meal requires energy, so you need to thoroughly chew, digest and assimilate food. Fasting stresses the stomach, so it begins to “defend itself.” When you fast, you may lose weight due to decreased muscle mass and lack of water, rather than loss of body fat. You need to eat small meals every 2-2.5 hours, but before 7 pm.

5. Regulate portions

The volume of all meals should be no more than a glass of 300 ml.

6. Have a snack

Snacks should be throughout the day, between main meals. Prepare and take with you two chopped fruits - an apple and a grapefruit, vegetables or, for example, a handful of dried fruits.

7. Choose white and green vegetables

Give preference to green and white vegetables: they are filled with fiber. This is the prevention of cancer, the reason for the impeccable functioning of the intestines and increased immunity. 70% of immunity depends on the functioning of the digestive system.

8. Don't eat after 7 pm

Otherwise you will gain weight. Try to divide your day into 4 meals, but have time to eat everything before 7. When you get home, drink a glass of water and don’t go into the kitchen so as not to tempt yourself. If you still want to eat, suck on a teaspoon of honey: often the feeling of thirst reveals itself as hunger.

Pour yourself a glass of kefir and eat it with a teaspoon! Halfway through the glass you will realize that you are already full. The slower we eat, the faster we get full.

10. Go to bed on time

Try to go to bed no later than 11 pm. It is at this time that the hormone begins to work, which helps replenish vital resources.

11. Adjust your diet to your rhythm of life

When you come home from work, you need to replenish your energy. When waking up at 2-3 pm, give preference to foods with long-term carbohydrates and protein. For example, an omelet with vegetables or cottage cheese with fruit. You should still have plenty of energy before 7pm, so try to spread out 2 more meals during this time. At 9-10 pm, eat chicken breast with lettuce, and this will keep you full. At night, eat whole grain toast with avocado, which will help you get long-lasting carbohydrates and help improve performance and get rid of weakness. Green tea also stimulates recovery.

12. Have a belly celebration

You can arrange a diet fasting day for yourself. Every woman has her favorite unhealthy foods that make her happy and save her from sadness and fatigue. They can remain in your life, but you should limit yourself in their consumption. Write a “reward” schedule in your diary: twice a week, allow yourself a favorite food that you can afford in small quantities in the morning. Reward yourself for physical activity. Never scold yourself, even if you snapped and ate a lot of your favorite junk.

13. Avoid laxatives

There is no need to use laxatives: the body begins to get used to it and stops working on its own. Learn to eat smaller meals and thereby stimulate your intestines to work harder. Eat fruits with the skins on because they are full of healthy fibers and are packed with fiber. Drink two glasses of water on an empty stomach in the morning.

Another recipe: take 2 tablespoons of flax seeds and pour hot water in a glass. Leave the drink to steep overnight, and in the morning strain and drink the mixture. It will gently pass through the digestive system and regulate intestinal function.

There is also a salad with the unusual name “Brush”. Grate beets, carrots and white cabbage in equal proportions and mix with herbs, seasoning with olive oil. The “brush” will perfectly stimulate the intestines.

14. Drink water

For a nutrition program, water is the main thing. It happens that during a diet you stop losing kilograms, this is due to the fact that you stop drinking water regularly. The body needs 2.5-3 liters of water per day, or you can calculate an individual amount for yourself: for every 450 grams of weight, 17 ml of water. You should drink the main amount of water in the first half of the day.

Photo Instagram/Nancy Shields

15. Choose your vitamins

Scientists have calculated that in a dietary diet, calculating 2000 calories per day, you will not have enough vitamins that are found in foods. In this case, you need to plan your menu correctly so as not to encounter a lack of vitamins and minerals. And, of course, take the time to consult with your doctor for a prescription for vitamins.

16. Don't forget about physical activity

In order to improve your metabolism, you need to be physically active. Metabolic rate is determined by the amount of muscle mass. After 30 years, 2-2.5 kilograms of muscle mass disappear every year. To maintain it, you need to play sports.