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The popular diet from Svetlana Fus is a uniquely designed nutrition system that allows many overweight people to lose weight and feel healthy. Svetlana Fus is a professional nutritionist with a higher medical education and more than 15 years of experience. She is convinced that the issue of weight loss and dietology in general does not need a special discovery, since you can lose weight by forming proper nutrition and calculating optimal physical activity.
Most people believe that in order to lose weight, you need to give up almost all foods and eat as little as possible. Actually it is not. In order for the human body and body to be healthy and beautiful, it needs to receive certain categories of products every day. Meat, fish, vegetables, fruits, cereals, dairy products, cereals must be present in the diet. Therefore, the diet of Svetlana Fus does not imply a strict diet. The nutritionist offers to pass the necessary tests to study the real diet of a person. Also, a person should keep a food diary and write down all the foods that were eaten during the day and their quantity. The author’s program from Svetlana Fus allows you to evaluate the rhythm of nutrition, to understand which foods are digested and which are not suitable for a particular person. Only after such research can a nutritionist form an individual diet that can normalize weight and improve health.
The essence of the diet from Svetlana Fus
Svetlana Fus believes that calling her technique a diet is not entirely correct, since she does not have strict prohibitions, rules and deadlines. Rather, it is a balanced diet, the observance of which should go into a lifestyle. In addition, the nutritionist is sure that starvation, inherent in most diets, negatively affects the body. This method of losing weight does not give quick results. As you know, the faster the result, the greater the likelihood of a mass of side effects. If you adhere to the methodology and do not load the body with exhausting exercises, then you can lose about two kilograms in weight per week.
The daily calorie intake per day according to the system of Svetlana Fus is 1500-2000 units. In this case, the minimum calorie content for women should be 1200 calories. In fact, weight loss occurs by limiting the number of calories consumed with food. Svetlana Fus notes that with active physical activity, a person can increase his diet by 400 calories per day. This will provide not only a supply of energy and strength, but also allow you to strengthen your muscles.
Rules for losing weight according to the method of Svetlana Fus
Svetlana Fus has compiled a set of rules that helps a person lose weight as painlessly as possible for both physical and psychological health.
Rules:
- hearty breakfast;
- prohibition of drinks on an empty stomach;
- split meals;
- prohibition of fasting;
- late dinner;
- principles of nutrition, depending on age;
- separate food and drinks.
In the morning, a person needs a hearty breakfast for the proper functioning of the whole organism. The perfect combination is proteins and carbohydrates. It can be your favorite cereal with dried fruits, nuts or cottage cheese (low-fat). You can also have breakfast with eggs, you can cook them in any form, the main thing is that there are 2 times more proteins than yolks. As carbohydrates for breakfast, there can be bread or black bread (without yeast). You need to learn how to have a full breakfast, while before lunch there should be 2 meals (in small portions).
Studies by nutritionist Svetlana Fus have proven that tea or coffee on an empty stomach can cause exacerbations of diseases of the stomach and intestines. In addition, these drinks can disrupt the correct acid balance, thereby worsening the digestive system. The best option is warm weak tea or coffee 1 hour after breakfast. If it is quite difficult to give up this habit, then you should eat a toast with a drink on an empty stomach.
It has long been known that it is better to eat 5 times in small portions than to eat once at night. Five meals a day in small portions allows you to speed up metabolism and provide the body with the necessary energy. The diet should be built in such a way that the most dense meals are the first or second breakfast, and the lightest is dinner. If a person has a feeling of hunger, he must have something to eat, it is forbidden to endure hunger. At the same time, Svetlana Fus assures that dinner can be replaced with a fermented milk product, for example, kefir, if more is eaten per day than allowed.
As mentioned earlier, fasting is strictly prohibited. The body, not receiving the necessary food, is under great stress and is able to perceive a hunger strike as a signal that it is necessary to immediately accumulate fats. The next day after the fast, the body still receives food, but often in larger quantities than usual. This helps to stretch the stomach, which will lead to even greater absorption of food in the future. As a result, such actions will lead to the fact that instead of losing a couple of kilograms, a person will gain a few extra ones, while causing irreparable harm to health.
According to the nutritionist, it is not advisable to torture yourself with hunger after 6 pm. You can safely eat later, the main thing is to observe the portion sizes and their calories. The best option for a late dinner is low-fat cottage cheese, kefir, baked chicken fillet or low-fat fish. The most important thing is to eat no later than 4 hours before bedtime.
In order for the result of losing weight to be really noticeable, it is important not only to follow the rules of nutrition, but also to take into account the age of the person, and, accordingly, his needs. If a person is elderly, then he should limit himself to the use of simple carbohydrates, as this threatens the development of diabetes. Svetlana Fus advises people over 60 to stick to a vegetarian diet and not burden the digestive system.
The last but important rule is not to drink food. It has been scientifically proven that people who drink tea with food have a deficiency of essential vitamins and minerals. Tea interferes with the proper absorption of food, thereby disrupting the digestive tract.
Drink tea or coffee preferably an hour after eating.
Diet of Svetlana Fus for 7 days
Svetlana Fus has compiled several diet menu options for a week, consider one of them. It is worth noting that the food is fractional, therefore it is divided into 4-5 meals.
Monday
Herb omelette, cauliflower salad, whole grain bread, pomegranate.
Baked apples with dried fruits, fat-free cottage cheese.
Vegetable soup and turkey meatballs.
Seaweed salad, baked fish and baked potatoes.
Tuesday
Cereal flakes, low-fat yogurt, raisins with walnuts, orange.
Baked apple with cinnamon.
Lean borscht with sour cream, tomato, egg, slice of bread.
Baked salmon, vegetable salad, slice of bread.
Wednesday
Cereal flakes, fruits, sourdough.
Cottage cheese with sour cream, dried fruits, pomegranate.
Stewed vegetables, vegetable salad, feta cheese.
Baked fish, egg, seaweed, stewed cabbage, a piece of bread.
Kefir, apple, rosehip decoction.
Thursday
Zucchini or eggplant caviar, scrambled eggs, bread, kiwi.
Baked apples.
Vegetable salad, buckwheat porridge, stewed turkey.
Braised cabbage with mushrooms, potatoes, feta cheese.
Sourdough, apples, rosehip decoction.
Friday
Cereal flakes with kefir, orange.
Cottage cheese with sour cream, berries.
Vegetable soup, boiled turkey, beets with sour cream, bread.
Sourdough, apples, dried fruit compote.
Saturday
Cereal flakes, yogurt, grapefruit.
Cottage cheese with sour cream, berries, prunes.
Eggplant boats with vegetables, shabby cheese, bread.
Vegetables, baked salmon, bread.
Sourdough, apple compote.
Sunday
Cereal flakes, kefir, raisins and nuts.
Baked apples, cottage cheese with raisins.
Buckwheat, stewed cabbage with mushrooms, egg.
Sourdough, dried fruit compote.
Advantages and disadvantages of the Svetlana Fus diet
The main advantage is the absence of strict prohibitions and the perfect combination of products. With the help of this diet, you can not only get rid of excess weight, but also keep it for life.
The disadvantage of the technique can be called the fact that for an ideal result it should be accepted as a way of life, and people who do not have willpower cannot do this task. Also, it is not quite suitable for athletes because of the low calorie content.
This diet has no contraindications, it may not be suitable for a person only in case of individual intolerance to a certain product. But nutrition allows you to safely replace the product with a similar calorie content.
Useful tips and tricks
The main and useful advice is proper nutrition. We need to change our attitude to food and lifestyle. If you get used to eating right, you will never have to sit on exhausting diets and starve again. Moderate exercise should be added to a balanced diet, it is useful not only for weight loss, but also for good health. At the same time, you can eat after training only after 2 hours. To understand what a person eats every day, one should keep records and control the number of calories. You also need to give up sugar as much as possible, since it is sweet foods that often contribute to the appearance of body fat.
The diet for weight loss of Svetlana Fus is not strict rules and requirements. This is a nutrition system that allows you to customize the menu for yourself, eat right and tasty, without denying yourself a meal. Be beautiful and healthy!