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In our time, unfortunately, it is very difficult to be yourself. Television, magazines, social networks constantly impose the “correct image” on us. This dubious standard extends not only to appearance, but also to dress style, demeanor, outlook on relationships, and even sex.
As a result, many of us tend to blindly imitate someone, so we are increasingly dependent on someone else’s opinion. Especially not very self-confident girls are susceptible to it, and, perhaps, the key stereotype is that you should be slim, even thin. Demand creates supply, and therefore only the lazy did not invent their own diet, promoting it to the masses in various ways.
I am very often asked how I manage to look at 51 at 35, lead a hyperactive lifestyle, do everything and find time for everything?
The answer is very simple: we are what we eat.
Is it worth joining the mass hysteria over the coveted thin body? Let me emphasize: everyone wants to be exactly thin, not healthy and beautiful, which, it would seem, is much more logical. The health of a woman is the health of the nation, and if only for this reason I am categorically against any diets that badly affect both the psyche and the female physiology, and most importantly – ABSOLUTELY EVERYTHING has one ending: the kilograms lost during the diet will return very soon with an increase. body fat mass. Is there a way out of this vicious circle? I say with confidence: yes!
We want to be beautiful (not anorexic), and we can solve this seemingly difficult task in a simple way. For more than 24 years I have been working in the field of fitness and I know firsthand: only proper nutrition will allow any woman, regardless of age, height, weight, social origin, to have the body she aspires to, while remaining cheerful and full of energy.
If you fill your car with diesel instead of high-octane gasoline, it will not run. Even if you swear at him and stamp your feet. Likewise, your body needs a healthy and healthy refueling. Not one-time, but permanent.
Once again, I want to emphasize that there are no diets! Nutrition program from based on the exact science of BIOCHEMISTRY, because the body is 100% subordinate to it. Everything that happens in our body is the processes of biochemistry. It is absolutely accurate, as is the mathematics. Each of us has our own macronutrient figures, only with their competent identification, arrangement and distribution during the day can we achieve the result – a slim and healthy body for life.
The basis of proper nutrition is fractional meals throughout the day in small portions. Meals should be taken every 3-4 hours, serving size is 200-300 grams ready-made. You should have 3 main meals: breakfast, lunch, dinner – and 2 more snacks. Eating in this way, you will never feel hungry, your metabolism will work to the fullest, and an active metabolism will bring comfort and joy to your body.
I would like to debunk the myth that everyone is not allowed to have dinner after 6 pm. This only works if you go to bed at 9 pm, which, you see, is a rare occurrence in our dynamic time. Therefore, your last meal should be 3 hours before bedtime. Our day begins with breakfast. It should become your favorite meal, because you can afford a lot for breakfast, because what you ate before 12 noon is not stored in fat, but serves as an exceptional source of energy for you. What should our breakfast consist of?
Slow carbohydrates (oatmeal, buckwheat, pearl barley and other cereals) that will energize you for the whole day, always proteins (for example, a boiled egg or omelet). Protein for breakfast is essential for a steady release of insulin throughout the day. And, of course, fats (nuts, egg yolks, flaxseed oil). That is, breakfast is a full-fledged meal, choose foods with a low glycemic index for breakfast, they stay in the stomach for a long time, break down very slowly, preventing a sharp increase in blood sugar levels, and maintain a feeling of fullness for a long time.
A full meal should also include protein and slow carbohydrates. Don’t forget about vegetables – they are an excellent source of fiber for the body. If you are used to eating the first course, you can eat a light vegetable soup, the second course is lean chicken, meat or fish with buckwheat garnish, and hard pasta. Steamed cauliflower, broccoli and spinach are also useful, as well as a salad of non-starchy vegetables (cucumbers, tomatoes, cabbage, lettuce).
Dinner, on the other hand, should consist only of protein products (in the evening, lean fish are preferable) and non-starchy vegetables. And you still have two snacks: between breakfast and lunch, between lunch and dinner. For the first snack, I would recommend cottage cheese dishes (cheese cakes, casseroles) and fruits. A second snack is, for example, a whole grain loaf with soft, low-fat cheese and a handful of raw nuts (almonds are preferred).
As you build your healthy diet for life, you should remember a few more simple rules:
You need to drink a glass of water one hour before meals and half an hour after. Sweets should be taken as a separate meal (tea or coffee with sugar and cream is a sweet meal). And most importantly, your diet should mainly consist of products that have no composition, that is, absolutely natural. Forget about those products that humanity has invented over the past 100 years (sausage, mayonnaise, sauces, etc.) physical activity (swimming, cycling, walking).
Helping women all my life in their difficult struggle for beauty and health, I became convinced that each of us can quite easily achieve our ideal, adhering to the principles of proper nutrition. Yes, we are all very different, individual, but at the same time, our organisms are arranged in the same way, you just need to listen to them and be consistent.
How to order a personal nutrition and exercise program from Elena Sanzharovskaya?
The cost of a personal program is 6000 rubles. It includes detailed nutritional advice, a three-day detox program, calculation of BJU (ratio of proteins, fats and carbohydrates), BUCH (protein-carbohydrate alternation), if necessary. Plus, you will receive an individually designed menu for 7 days, which you will alternate with the PP unloading menu (proper nutrition) for 2 weeks until you achieve the desired result. Information support will also be provided: communication in a question-answer format within 4 weeks is guaranteed. By the way, you can order separate meal plans and separately – workouts (4000 rubles per program).
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