Medical expert of the article
New publications
Tatiana Tarasova's diet: features
Last reviewed: 04.07.2025
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Tatyana Tarasova's diet is a low-calorie nutrition system for losing weight and improving the body. How you can lose weight on it and what to plan for the menu - we will tell you in this publication.
What are the features of Tatyana Tarasova's diet?
The essence of the diet: calorie restriction and fasting days on favorite foods during the week
Weight loss: up to 5-6 kg per month
How long does Tarasova's diet last: 5-6 months, depending on the weight loss result
Who developed the diet?
Famous nutritionist Margarita Koroleva. She is known for the fact that many stars have successfully lost weight on the diets she developed. For example, Nikolay Baskov, Valeria, Lolita.
What is Tatyana Tarasova's diet famous for?
In 7 months, Tatyana Tarasova, a famous figure skating coach, lost 33 kilograms thanks to a low-calorie diet from Margarita Koroleva
Mandatory rules of Tatyana Tarasova's diet
No overeating!
The number of calories determined by the nutritionist must be strictly followed.
Before you overeat any product that you think is healthy, read the package to see how many calories it contains. This information is available on all packaged products. As a last resort, carefully study the calorie table of the products.
Keep track of calories in foods
Remember that identical, at first glance, packs of raisins may contain different products with different amounts of calories. Because the processing of this product is radically different.
This gives 206 Kcal in one 200-gram pack of raisins, and 340 Kcal in another, also weighing 200 g. The difference is significant, isn't it? Tatyana Tarasova's diet definitely takes this into account.
Control your hunger
According to Margarita Koroleva, who develops individual weight loss systems for celebrities, only a non-greedy person can lose weight – someone who gets up from the table slightly hungry.
This means that it is essential to control your appetite in order to lose weight on Tatyana Tarasova’s diet.
Limit portions
To avoid overeating, you need to eat a portion of no more than 200 g at a time. Then you will be full and your body will not be overloaded.
Don't take long breaks between meals.
Margarita Koroleva claims that if your break between meals is more than 4 hours, the body will suffer either from a lack of food or from too much food. Therefore, to lose weight during the diet according to Tatyana Tarasova, it is better to eat at least 5 times a day.
No late dinner!
According to Koroleva, the stars on her diets successfully lose weight precisely because they do not eat later than 4 hours before bedtime. In addition, even 4-5 hours before bedtime, do not bother your stomach with a heavy dinner, spare your body.
You can't eat meat, fatty foods, porridge, sweet fruits before bed. But a salad of fresh vegetables is the best way to lose weight effectively. Low-fat kefir and cottage cheese are allowed.
Drink slowly
If you are completely tormented by hunger and really want a snack before bed, keep kefir in the refrigerator. Just don't drink it all at once, it's not champagne. Margarita Koroleva strongly advises taking a teaspoon and slowly eating this kefir in small sips.
This way you will avoid overeating and satisfy your hunger.
What you can and can't do for weight loss
Allowed foods in Tatyana Tarasova's diet are vegetables, fish (low-fat varieties), lean meat, berries, and seasonal fruits.
But sweet pastries, potatoes, especially fried in oil, can completely ruin your figure, you should give them up. If, of course, you want to lose weight, and not gain weight.
Eat protein
You won't get very far on just fruits and vegetables for several months. That's why Tatyana Tarasova's diet requires protein with every meal. And, remember, there are only 5 of them. You need to eat protein in small amounts - this will provide energy and will not overload the digestive system.
Be sure to drink!
If you want to lose weight, drink. Not alcohol, of course, but purified water without gas or green tea without sugar. 2 liters of purified water per day is another golden rule of Tatyana Tarasova's diet.
You should drink the liquid half an hour before or half an hour after eating. Effective weight loss is guaranteed.
Lose weight easily and joyfully, become more beautiful, slim and young with Tatyana Tarasova's diet and make your loved ones happy.