Malakhov's diet: 9 steps to fast weight loss

The Malakhov diet is one of the most popular nutrition systems for weight loss and health improvement. But it has its own characteristics, so we will now tell you how to switch to the Malakhov nutrition system without side effects.

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How to switch to the Malakhov nutrition system?

Doctor Malakhov recommends doing this gradually, without stressing the body.

Step 1

First, for a week, we acquire a healthy habit of drinking a glass of freshly squeezed juice, preferably vegetable, 20 minutes before eating.

Step 2

Instead of juice, 20-30 minutes before meals, eat fresh fruit for a week. Juice and fruit before meals can be alternated

Step 3

We train ourselves to eat vegetables before protein foods (for example, before eating meat) for a week or two. Also, according to Malakhov, we need to train ourselves to eat vegetables 20-30 minutes before eating carbohydrate foods.

Step 4

We plan our breakfast and dinner so that they consist of no more than 2-3 dishes. And we acquire a healthy habit of combining these 2 dishes in this way: vegetables - proteins; or vegetables - carbohydrates.

Step 5

Gradually replace boiled or stewed vegetables with raw ones. Porridges – the same. Malakhov advises to gradually reduce the time of heat treatment so that the habit of eating raw vegetables and porridges poured with boiling water strengthens.

That is, every time you cook vegetables, reduce the time of their cooking or stewing by 2-3 minutes and then eat them in this form. After all, you are trying to lose weight effectively?

Step 6

For a week or two, change the dishes: stewed vegetables - raw vegetables. This way you will gradually accustom your body to a different diet - the Malakhov diet.

Step 7

Learn how to sprout wheat grains and eat them in salads or with porridge. This will give you the opportunity to lose weight faster and get a lot of vitality from sprouted grains.

Step 8

Don't cook porridge, but soak the cereal in boiling water overnight, covering it with a lid. This way, more nutrients will be preserved. To avoid psychological discomfort, start with the cereal you like the most. With oatmeal, for example. Or buckwheat - the buckwheat diet gives the body many nutrients and promotes effective weight loss.

Step 9

Eat berries and fresh herbs in season. This will give you an influx of vitamins and essential microelements, and as a result – good health and vitality.

The essence of the gradual transition to the Malakhov diet system is that with the new menu the body gradually begins to reject harmful products. The taste buds, having gotten rid of harmful seasonings, establish their normal work. Those dishes that previously caused boredom or seemed tasteless, now acquire a new taste. We lose weight and become healthier. Which, in fact, was the goal of the Malakhov diet.