The diet of Elena Malysheva: truth or myth


The diet of Elena Malysheva today knows almost everybody losing weight. But is the popularity of the technique justified? Did the people following this diet achieve significant results? Is it safe for health? Before you begin to follow the methodology of a famous doctor, you need to know the answers to these questions.

The reasons for the popularity and high cost of the diet of Elena Malysheva

The diet has gained popularity for several reasons:

  1. The woman who created the diet is one of the most famous nutritionists in Russia.
  2. Elena Malysheva is a media personality, so people trust her with their health.
  3. Those who strictly adhered to the program menu showed good results.
  4. The technique is ideal for busy people. Pre-cooked meals need to be reheated during the day. It is very convenient.

Elena Malysheva is one of the leading nutritionists in Russia

The high cost of the diet is primarily due to its popularity, efficiency and quality set of products.

Video about this power mode

Secrets of free weight loss

You can buy the program of a famous doctor with a ready menu for a month, but you can not do that. The diet has basic principles that can be followed independently.

The basic principles of diet: the composition of the diet, calorie and other parameters

  1. No need to starve yourself. Eat until you feel full. If you create too much a calorie deficit, the body starts putting off supplies in case you are no longer going to feed it. In addition, with this approach, after a diet, all dropped kilograms will certainly return to you. Also it is necessary to take into account that the body is experiencing tremendous stress from malnutrition, and this can have a bad effect on the metabolism (it will slow down) and in general well-being.
  2. The norm of calories - 1200. This amount is sufficient for the normal functioning of the body and effective weight loss. To calculate your daily caloric intake, you can use any application or website on the Internet.
  3. Fractional power. Eat in small portions and as often as possible. Ideally, every two to three hours, 150-200 grams. This approach accelerates the metabolism, due to which fat is burned faster. Thanks to the fractional diet you will not overeat and starve. In addition, the principle will allow you to gradually mix the volume of the stomach, and therefore even after a diet you can not eat in large portions and gain weight.

    When losing weight, try to eat often, but in small portions.

  4. Chew food thoroughly and for a long time. This is important not only for the feeling of fullness, but also for the health of the heart and teeth. Interestingly, chewing contributes to the rapid breakdown of carbohydrates, so that the latter are not processed into fat.
  5. Treat your diet not as a test, but as a pleasant process of becoming the best version of yourself. Enjoy every meal, try to cook deliciously, indulge yourself once a week for the result. Psychological attitude is 50% success, do not neglect it.
  6. Drink enough water. The norm is 1.5-2 liters. But if you feel comfortable, you can eat more. Only pure, non-carbonated water is considered (there are no juices, coffee, tea and other drinks).

    Effective weight loss requires drinking plenty of water.

  7. Sleep at least 7 hours a day. During the rest in a person's body, a growth hormone is produced, due to which the process of burning fat goes faster. Neglect of sleep is the mistake of most slimming people. You can eat and play sports for 2 hours a day, but without a good rest, the effect will be minimal.

    Be sure to get enough sleep while losing weight, it is very important for healthy weight loss

  8. Get moving! Walk, walk your dog more often and play with the children. It is not necessary to engage in any particular sport. The main thing is constant activity. Due to the movement, the metabolic rate increases, slags and toxins leave the body, and the process of losing weight goes faster.

    Even an ordinary walk with a family is a good activity.

  9. Pay attention to the way of cooking. Stew, boil and bake foods. It is impossible to fry and cook in deep fat, because such methods will have a bad effect on your health and slow down the process of losing weight due to additional calories.
  10. Avoid excessive salt and sugar. The maximum dose of the first - 1 tsp per day, the latter is better to exclude at the time of the diet from the menu.

    Sugar and salt during the diet is better to eliminate or minimize

What foods can be consumed

The diet of Elena Malysheva implies the restriction of your usual list of products. So, while following the methodology it is allowed to use:

  • lean lean meat: offal, veal, chicken, beef;
  • lean fish: hake, navaga, flounder, pike perch, crucian carp;
  • cereals: whole grain cereals (fast food should not be consumed);
  • only yesterday's bread is allowed (slightly dried);
  • vegetables fruits;
  • nuts;
  • low-fat dairy products.

The main permitted products in the photo

What products are under strict ban

There are foods that are strictly forbidden to use on this diet. These include:

  • preserves, canned food, sausages;
  • sweets, pastries, muffins;
  • fatty fish and meat;
  • fast food;
  • semi-finished products;
  • mayonnaise and other non-natural fatty sauces;
  • sugar.

Photo Gallery: Prohibited Products


According to the basic principles of a diet, it is necessary to eat fractionally. Eat as often as possible and in small portions. Prefer light and natural products, steamed or baked in the oven.

Table: sample menu for the week

BreakfastLunchDinnerAfternoon teaDinnerLate dinner
  • 150 g of oatmeal on water with one banana and tsp honey
  • tea with two wholegrain bread.
  • 1 green apple;
  • glass of water.
  • 100 g of boiled whole grain pasta;
  • 100 grams of baked chicken breast;
  • a glass of cranberry juice.
  • 150 g of cottage cheese casserole;
  • green tea.
  • 150 grams of brown rice;
  • 100 g of baked fillet of hake;
  • water with lemon.
  • 200 ml of kefir.
  • two egg omelet with greens and chicken;
  • black coffee with cream.
  • cocktail from one grapefruit and 100 ml of kefir.
  • steamed fish patties (3 pcs.);
  • 150 grams of vegetable salad;
  • cold green tea.
  • 200 g grated carrots with 1 tsp. olive oil.
  • 250 grams of rice with stewed mushrooms;
  • a glass of cranberry juice.
  • cucumber and tomato salad (250 g);
  • a glass of warm water.
  • 200 g of cottage cheese with h. sour cream;
  • green tea with mint.
  • 200 ml of kefir mixed with 1 tsp. cinnamon
  • 250 ml of light chicken soup;
  • 1 piece of rye bread.
  • 2 green apples;
  • mint tea with 1 tsp honey
  • 2 stuffed pepper ground beef;
  • Black tea.
  • 200 g grated radish, seasoned 1 tsp. sunflower oil.
  • 200 grams of buckwheat;
  • 100 g of tomato and cucumber salad;
  • coffee with the addition of 10 ml of cream.
  • prunes (5 pcs.)
  • green tea with 1 tsp honey
  • 200 g vinaigrette;
  • 2 whole grain breads.
  • 2 diet cheese cakes;
  • black coffee.
  • 200 g chicken stewed with vegetables;
  • cold green tea.
  • 200 ml of kefir with 1 tbsp. bran
  • 200 g oatmeal with candied fruit (10 g);
  • black coffee.
  • 250 ml of kefir.
  • 100 g of boiled buckwheat;
  • Baked Chicken Breast (200 g);
  • black tea with ice.
  • a cocktail of one apple and 100 ml of ryazhenka.
  • 200 g boiled chicken breast;
  • 100 g grated carrots;
  • mint tea with lemon.
  • 200 g grated boiled beets.
  • fruit salad from one banana, two mandarins and an apple with 200 g of natural yogurt;
  • green tea.
  • black coffee with 10 ml of cream;
  • 2 slices of dark chocolate.
  • 200 grams of brown rice;
  • whole grain bread sandwich with a slice of cheese (20 g);
  • Mint tea.
  • 200 ml of kefir.
  • 150 g steamed cod fillets;
  • salad of seasonal vegetables (150 g);
  • 200 ml of cold cranberry juice.
  • 200 ml of ryazhenka.
  • two egg omelet with the addition of 20 ml of milk;
  • black coffee with the addition of 10 ml of cream.
  • mint tea with any dried fruits (4-5 pieces).
  • 250 ml vegetable cream soup;
  • green tea.
  • 200 ml of Ryazhenka with 1 tbsp. bran.
  • 150 g of boiled buckwheat;
  • 100 g grated carrots;
  • black tea with 1 tsp honey
  • 200 g grated radish from 1 tsp. olive oil.

Menu for the month

The menu for the month can be made independently, based on the weekly diet. Combine allowed products, experiment. The main thing - do not fry food and try to eat 5-6 times a day.

If you are satisfied with the proposed diet for a week, you can eat so for a whole month. Of course, the days and meals can be swapped.


If you diversify the diet menu with tasty and healthy dishes, the process of losing weight will be faster and more pleasant. All ingredients in recipes are indicated in one portion.

Dietary cheesecakes


  • 200 g of cottage cheese 0.1-1%;
  • 1 egg;
  • 2 tbsp. oatmeal;
  • sweetener to taste.

Cooking method:

  1. Combine the ingredients and mix them thoroughly.
  2. Form cheesecakes.
  3. Add a few drops of olive oil to the preheated pan and spread it over the surface with a special brush.
  4. Put the resulting lumps in the pan and fry for 5 minutes on each side.
  5. Serve with low-fat classic yogurt or low-calorie jam.

Dietary cheesecakes are ideal for breakfast on a diet.

Vegetable Cream Soup


  • potatoes - 1 pc .;
  • Bulgarian pepper - 1 pc .;
  • carrot - ½ pcs .;
  • Onion - ¼ pcs .;
  • olive oil - 1 tbsp .;
  • tomato paste - 2 tbsp. l .;
  • fresh basil - a few leaves;
  • some dried basil;
  • salt, pepper - to taste.

Cooking method:

  1. Pepper and potatoes cut into slices.
  2. Finely chop the onions and carrots. Fry them in olive oil.
  3. Add to the resulting frying potatoes, pepper, tomato paste and 200 ml of water.
  4. Simmer the dish until cooked (30-40 minutes).
  5. When the vegetables have cooled slightly, beat them in a blender with fresh basil.
  6. Serve wholegrain soup.

Vegetable cream soup can be served with whole grain bread or bread

Dietary cranberry juice


  • 200 g of frozen berries;
  • 2 liters of water;
  • 3 tbsp. honey

Cooking method

  1. Remove the cranberries from the freezer and wait for it to thaw a little.
  2. Rinse the berries with cold water and leave to thaw for a few more minutes.
  3. Mash the cranberries in a convenient way for you: with a fork / spoon or in a blender.
  4. Place the berries on a large piece of gauze and squeeze them properly into a separate container (in a glass or a bowl, for example).
  5. Boil water in a saucepan and add the resulting cranberry juice.
  6. Bring the juice to a boil and leave to infuse for a quarter of an hour.
  7. Add honey to the warm juice. The hot is not worth it, because so sweet delicacy will lose its useful properties.
  8. If desired, you can strain the juice, but this is not necessary.

Cranberry juice can be drunk both hot and cold

Combination with physical activity

The diet of Elena Malysheva is quite balanced, so that physical activity will not be a burden to you. Strength losing is usually enough for heavy training in the gym, and light yoga in the morning. Choose the sport that brings you pleasure. The main thing is regularity. Exercise at least 3 hours a week.

Photo Gallery: Recommended Exercise

Malysheva diet and lifestyle losing weight

You will not have to drastically change your lifestyle in order to follow the proposed method. Of course, you need to move more and take care of the constant availability of healthy foods in the refrigerator. But you do not need to lock yourself in the four walls, take a vacation, or let your social life go by itself. It is enough to set aside a few hours for the preparation of healthy food. Training three times a week also does not take much of your time. All this does not cause any inconvenience if you are determined to improve your well-being and transform the figure.

Side effects

Although the Elena Malysheva diet is balanced, side effects are still present. If you have never previously limited yourself in nutrition, then even a well-designed diet for weight loss can be harmful. Headache, apathy, poor sleep, weakness and general deterioration of health - the main side effects of the technique.

If you notice signs of indisposition, then feel free to increase the energy value of your menu, or simply add another meal. The state of health should return to normal. Diet should not give you discomfort.

Can weight return

Elena Malysheva's diet is based on proper nutrition. You need to understand that in order to maintain good shape you need to use mostly healthy products after losing weight. Do not throw pies, high-calorie salads and chips right after seeing the cherished figure on the scales. Try to adhere to proper nutrition and several times a week to indulge your favorite harmful dishes. In this case, your health and figure will be normal. If, after the completion of the procedure, to return to the former way of life, the weight will be the same or even increase.

After the diet, you can not throw in harmful foods, try to eat as properly as possible in order to save the result

Opinion professionals and losing weight

Before you begin to follow a diet, we recommend that you familiarize yourself with reviews of losing weight and nutritionists.

Reviews losing weight

I was on the diet of Elena Malysheva after childbirth. For 1.5 months I lost 10 kg. It was not hungry, I liked everything very much.



I manage to lose weight on the diet of Elena Malysheva, I try. But the truth is, at first there have been bouts of hunger, or rather, I would call it zhor, because I'm very hungry, and I am not. But now I deal with it. I calmly control my diet, the weight goes gradually



I was on the Malysheva diet for 3 months, I lost 14 kg. Weight has returned, because excess weight, apart from diseases, is often a psychological problem that you have stuck, so I go to a psychologist (on another issue) and slowly lose weight myself.

a guest


I lasted through the diet of Elena Malysheva for three weeks. Alas, the result disappointed me. I threw off only 2 kg, and my problem area is the stomach, and it was still covered with a layer of fat. Of course, I did not expect a miracle from Malysheva's diet, and even three weeks - this is probably a short time, I just wanted to eat all the time, and this despite the fact that I constantly slightly exceeded my calorie. The total number of calories consumed per day I came out in the region of 1000-1200. But still, it is very low in calories, and I hoped that it would turn out to throw at least a kilogram of 4.



Photo Gallery: before and after the diet

Opinion of nutritionists

Doctors and nutritionists believe that the weight loss method of Elena Malysheva is indeed balanced and harmless.

Nutritionists agree that the diet of Elena Malysheva is quite balanced.

The only disadvantage in the opinion of experts is the lack of an individual approach to every slimming person. Diet contains only general recommendations. However, the initial data for those who want to lose weight is different. In this regard, doctors recommend taking the menu of the method as a basis and adjust it for yourself. It's very easy to do this:

  • if on a diet you feel hungry, then add 1-2 meals in the menu;
  • if you overeat, and the weight is in place, then remove lunch and afternoon tea from the diet.

The diet of Elena Malysheva is not accidentally so popular. The menu of the method is balanced and thoughtful. But do not blindly follow a diet. Be sure to adjust the diet for themselves, since each organism is individual.