Svetlana Fus is a nutritionist of the highest category and a leading expert of the “Weighted and Happy” project. Her advice helps not only program participants, but also ordinary women lose weight. Svetlana Fus’s diet is for weight loss, aimed at changing a person’s eating habits. We’ll talk about how this diet works and what results can be achieved in today’s article.

Although the nutritional system developed by Svetlana is aimed at weight loss, as the nutritionist emphasizes, it is not a diet. This is a kind of proper nutrition, excluding the consumption of foods that affect. It does not provide for strict restrictions on the diet. In addition, Svetlana herself is an adversary.

In her opinion, a menu limited to the consumption of one product has a significant impact on health. The nutritionist emphasizes that a proper weight loss system must be balanced. You shouldn't feel constantly hungry. You should not carry out such programs for a long time. The optimal period should be limited to one week, or at best several days.

Therefore, the nutrition program proposed by Svetlana is designed in such a way that when losing weight you do not experience discomfort caused by the constant desire to eat. It includes eating all foods that are healthy for the body.

Diet rules

Diet rules:

• The basic principle of the diet is a daily diet (1500-2000 calories per day). For convenience in counting calories, keep a special diary. In it you can write energy value an individual product or an entire dish. This habit will help you adjust your diet and avoid overeating;
• Follow the drinking regime. At least 1.5-2 liters of clean water per day. It is also recommended to drink herbal infusions and teas. They improve metabolism and remove harmful toxins from the body;
• The last meal should not be later than 2 hours before bedtime. In addition, Svetlana advises dividing the total amount of food into several parts and eating in small portions. The principle of fractional meals will quickly become a habit, and in the future you will be able to eat enough in small portions;
• For breakfast you should eat food rich in protein, vegetables and fruits, as well as dairy products. You need to create your daily diet based on your personal gastronomic preferences. But keep in mind that mixing citrus fruits and dairy products is not recommended. Moreover, if you are not used to eating breakfast, you should not force your body. It is enough to drink a glass of clean water without gas or;
• Svetlana Fus excludes proper nutrition. This method for losing weight belongs to fast diets. And its result is as short as the duration of the diet itself;
• On an empty stomach, Svetlana recommends consuming one tablespoon of olive oil. It stimulates metabolic processes and normalizes intestinal function;
• Include fresh ones in the menu (about 1 kg per day). They contain a large amount of plant fiber, which helps remove excess water and toxins from the body;
• If you feel hungry before going to bed, you are allowed to eat fruit or drink a glass of kefir. This will help satisfy the feeling of hunger and will not affect your figure in any way.
• If you are actively involved in sports, you should increase your daily caloric intake by 400 calories. In addition, eating after training should be no earlier than two hours later.

The diet from Svetlana Fus is designed for 4 weeks. During this period of time you should avoid eating the following foods:

• Fatty meat;
• Canned and smoked products;
• Chocolate and other desserts;
• Food containing a large amount of carbohydrates;
• Alcoholic and carbonated drinks;
• Semi-finished products and by-products.

Special attention should be paid to the method of preparing dishes. Cook food, in the oven or boil. During the diet, it is recommended to avoid salt or reduce its consumption to a minimum.

Sticking to simple rules Svetlana Fus's diet, already in the third week you will notice a significant weight loss (up to 7 kg). The main advantage of this technique is gradual weight loss. At the end of the course, you will get used to proper nutrition and completely change your eating habits. This will help you maintain your results and not gain weight.

In addition, this technique does not provide for a gradual exit, since it is not a diet program, but a complex of healthy nutrition.

Svetlana Fus's bean diet

According to a study by German scientists, beans help effectively fight excess weight. According to Svetlana Fus, each type of bean is healthy in its own way and can be included in the diet.

1. White beans. It contains valuable amino acids that are involved in the fat burning process. Carbohydrates are not completely absorbed by the body. This means that we get a small amount of calories.
2. Green beans. Due to the high content of fiber and cellulose, this type of bean cleanses the intestines well. 100 g of this product contains only 26 calories. Therefore, it can be safely added to the “dietary” list.
3. Red beans. A source of antioxidants that neutralize oxidation products and normalize the digestive process. American scientists have conducted a number of studies and found that daily consumption of foods containing antioxidants prevents the appearance of excess weight with age.

Svetlana advises using beans as a main dish, side dish or additives to soups. But it does not recommend making daily menu exclusively from one product. You can eat beans for breakfast, lunch or dinner, while diluting your diet with other dishes.

Recipes from Svetlana Fus

What dishes can you cook for yourself while on a diet?

Bean soup with tomatoes

Required Products:

• Lean pork fillet - 300 g;
• Totatas - 2 pcs;
• Carrots - 1 piece;
• Potatoes - 2 pcs;
• Onions - 1/2;
• Beans - 200 g;
• Salt - 2 g.

Step-by-step instruction

• Pour 1.5 liters of clean water into a saucepan, add a piece of meat and bring to a boil;
• Slice thinly onion, and grate the carrots on a coarse grater. Throw the vegetables into the pan after the water boils;
• After 10-15 minutes, add potatoes cut into small cubes.
• Wait another 15 minutes and add beans;
• 10 minutes before readiness, add fresh tomatoes, cut into small cubes, and season with salt;
• Before serving the dish, you can season it with any herbs to your liking.

Salmon baked in foil

Required Products:

• Salmon fillet - 300 g;
• Onions - 1 piece;
• Fresh lemon juice - 1 tbsp. l.;
• Cherry tomatoes - 8 pcs;
• Salt - 2g;
• Black pepper to taste.

Step-by-step instruction

• Cut the onion into thin rings;
• Cover a baking sheet with foil and place onions;
• Wash salmon fillet, salt, pepper and season lemon juice;
• Place marinated salmon pieces on a baking sheet along with cherry tomatoes;
• Wrap the top with another sheet of foil and place in the oven;
• Bake for 30-40 minutes at 180 degrees.

Diet of Svetlana Fus. Menu for 1 week

Svetlana Fus's menu for every day, presented in the table, is indicative. You can change products at your discretion, taking into account individual gastronomic preferences. According to the rules of the diet, the weight of one serving should not exceed 200-250 g. And the total daily calorie content should be 1500-2000 calories.

Contraindications

The diet of Svetlana Fus is, first of all,... Therefore, it does not have any serious health consequences. As for the bean version of the diet, there are some restrictions.

• The bean diet is contraindicated for people with intestinal diseases;
• Stomach ulcer;
• And also for people with increased gas formation.

Women during lactation and pregnancy are allowed to follow the Fus nutrition complex under the strict supervision of a doctor.

How does nutritionist Svetlana Fus advise you to eat?
Nutritionist Svetlana Fus is against strict diets, but for special system nutrition, which you will read about today on the weight loss portal “Lose Weight Without Problems.”

But keep in mind: certain rules must be followed not for a day, a week or a month, but for the rest of your life.

Nutritionist Svetlana Fus

Adviсe
◾Breakfast should be more nutritious than other meals. And don’t limit yourself to second breakfast, for example, when you come to work.
◾You don’t need to eat immediately after waking up.
◾In the morning after sleep, raw food is not digested very well, so it is better to eat warm dishes. Nutritionist Svetlana Fus adheres to the same rule in her life; the recipes will be below.
◾You can drink coffee, but not on an empty stomach, but 30 minutes after a hearty breakfast.
◾You should not eat meat with bread, as flour contains fetin compounds. They interfere with the normal absorption of iron.
◾Is your hair falling out? Review your diet. It needs to have enough protein, vitamins, lipids and microelements.
◾In winter, many people gain weight because they eat less vegetables and more fatty foods. To always have vegetables and fruits on the table, freeze them in the freezer. Don't forget the pumpkin!
◾In the winter months, instead of apples, it is healthier to eat citrus fruits, especially during the season.

Nutritionist Svetlana Fus

◾The rule that you cannot eat after 18-00 can no longer be considered relevant in the modern rhythm of life. When you leave work at 20:00, it is clear that there was no dinner at six in the evening. If you eat right during the day, in the evening it is enough light salad and kefir, yogurt. The main thing is to have dinner 2-3 hours before bedtime.
◾You should never eat without restriction in the hope of losing it all later by working out at the gym. Grueling workouts will take away your strength, and fat deposits will remain in place, although it will appear muscle mass. By the way, this and other advice from nutritionist Svetlana Fus is not just an empty phrase. She was convinced of this from her own experience. And the weight loss portal hudeem-bez-problem.ru has already told you how to eat while playing sports.
◾At the same time, in order to lose weight quickly, it is not enough to just eat right. We also need to add the right ones to the daily rhythm physical exercise– not painful, but enjoyable.
◾Keep a diary of what and how much you eat. This will help filter out junk food.
◾A strict diet gives temporary results. The extra pounds come back, and usually in double amounts.
◾Instead of sugar, include honey in your diet.
◾You shouldn't wash your food down with tea or coffee. If you really want to after eating, you can slowly take a few sips of clean water. Just remember that this craving usually occurs when eating solid foods. In general, gastric juice is produced in the stomach, and if you wash down your food, you will wash it away, thereby disrupting the digestion process.

Menu from nutritionist Svetlana Fus

Choose from: carbohydrate-protein or protein.

Include the following dishes in your morning diet if desired:
◾porridge with nuts and dried fruits,
◾cottage cheese,
◾cheese;
◾eggs with vegetables,
◾lean bird.

Lunch

You can eat a couple of your favorite fruits, cheese, yogurt.

Nutritionist Svetlana Fus

Dinner
◾Steamed chicken fillet or fish, like many dishes on the menu from nutrition consultant Svetlana Fus.
◾Vegetable salad, fresh or frozen, cooked in a double boiler. But without mayonnaise, but flavored vegetable oil.

A handful of nuts and yogurt.

It is better to have a light dinner:
◾buckwheat porridge,
◾steamed or baked vegetables,
◾eggs,
◾a little liver.

What nutritionist Svetlana Fus eats: recipes

Sweet porridge from a mixture of cereals
1.Take wheat, oats, barley, pour boiling water. The portal hudeem-bez-problem.ru warns: you cannot add sugar! Place in a saucepan over low heat for 5 minutes.
2.Place the porridge on plates. Add honey, strawberries, currants, blueberries, raspberries, and dried fruits to each serving to your taste. Berries can be taken fresh in season or frozen in winter.

Vegetable omelet

In summer it needs to be cooked with fresh vegetables, and in winter frozen ones will do just fine.
1.Take 2 eggs, beat them with a whisk, add milk.
2.Chop the tomatoes and sweet peppers, pour into a bowl and stir.
3. A little sunflower oil in a frying pan - and you can pour the contents of the bowl (it is better to cook in a double boiler).

A healthy, tasty and satisfying breakfast dish is ready!

The calorie content of the diet from nutritionist Svetlana Fus is usually no more than 1500 or 2000 kilocalories. It's not worth less because it's important to enjoy your food. For example, you can pamper yourself with the following dish - it’s much better than a strict diet.

Nutritionist Svetlana Fus

Fruit salad

Suitable as a second breakfast. This dish requires seasonal fruits and berries:
◾apples,
◾bananas,
◾strawberry,
◾peaches,
◾currant,
◾raspberry.

Chop the fruit, stir and let sit. The salad will release juice, so no dressing is necessary. But you can top it with low-fat yogurt. Top with berries.

Ideal weight is one of the most important indicators of human health. And for everyone and at different ages, this parameter is individual. In order to be happy with your figure and feel good, follow the nutritional recommendations suggested by nutritionist Svetlana Fus.

“You should not eat meat with bread, as flour contains fetin compounds. They interfere with the normal absorption of iron.”
Fetin compounds are apparently contained in the head of the author, who cannot correctly write the name of these compounds.
And phytic compounds, more precisely PHYTIC ACID, are found in the seeds of cereals, legumes and oilseeds. Phytic acid, which reduces the bioavailability, mainly, of phosphorus, calcium, magnesium, zinc and many other minerals contained in these very seeds.

“You can drink coffee, but not on an empty stomach, but 30 minutes after a hearty breakfast.”
And why? How will coffee interfere with this breakfast?

“You also need to add the right physical activity to your daily rhythm – not painful, but fun.”
What if physical activity doesn’t bring you pleasure?

"Keep a diary of what you eat and how much you eat. This will help filter out unhealthy foods."
This will not help, because people eat foods TOGETHER, which means it is impossible to separate the effect of one food from the effect of another. In addition, the opinions of nutritionists regarding the usefulness/harmfulness of a particular food often change.

"Instead of sugar, add honey to your diet." WHICH MAINLY CONSISTS OF THE SAME SUGAR, but honey costs much more.

“In order to always have vegetables and fruits on the table, freeze them in the freezer.”
IN freezer Even a large home refrigerator cannot fit a lot of vegetables and fruits, because the freezer is not rubber.

The most remarkable statement of this post: “You should not wash down your food with tea or coffee. If after eating you really want to, then you can slowly take a few sips of clean water. Just remember that usually such a desire arises when eating solid food. In general, the stomach produces gastric acid. juice, and if you wash it down with food, you will wash it away, thereby disrupting the digestion process."
This statement completely proves that this nutritionist Svetlana Fus is FAKE, because she DOESN’T KNOW THE PHYSIOLOGY OF THE BODY! Like many ordinary people who have forgotten the very basics of biology from school textbooks.
And the secret is that WHILE THERE IS FOOD IN THE STOMACH, GASTRIC JUICE IS CONTINUALLY USED TO PROCESS IT, AND FRESH GASTRIC JUICE IS ALSO CONTINUALLY RELEASED. We all should have known this from our school days. And if a nutritionist DOESN’T KNOW these basic things, then it means he’s a FAKE NUTRITIONIST. Such people can be easily identified by their stupidity.
In proven thousands of years folk cuisines MANY DISHES IN THE FORM OF FOOD WITH LIQUIDS. And also in many cuisines, LIQUID DISHES AND DRINK ARE SERVED WITH FOOD OR IN ANY ORDER WITH FOOD. There are many examples: numerous soups of almost all nations, tea with butter and salt, with camel milk (among the Turkmens), which they drink in Central Asia with flatbreads.

Having nothing to do with medicine, but having large gaps in knowledge of biology, ordinary people and bloggers (who can call themselves nutritionists) collect information on the Internet and copy it from each other according to the principles of “broken phone” and “I hear a ringing, but I don’t know where he...", adding his own interpretations and flights of fancy. And without burdening yourself with any evidence. As a result, a lot of conjectures, fabrications, prejudices and misconceptions circulate on the Internet on medical and semi-medical topics. Which many people believe. “A delusion does not cease to be a delusion just because the majority shares it” (L.N. Tolstoy)

In the article we discuss the diet of Svetlana Fus. We talk about its advantages and disadvantages, permitted and prohibited products. You will learn about the 7-day diet menu and how long you can stick to it. Is it suitable for the elderly, teenagers and diabetics. To whom it is contraindicated and what results should be expected.

Svetlana Fus is a highly qualified nutritionist with about 20 years of experience. She created her own medical Center on correction and weight loss, whose specialists have already helped thousands of men and women cope with their problems.

Basic principles of the method

The essence of Svetlana Fus’s technique is as follows:

• A preliminary study of the usual diet and lifestyle in order to find out the reasons for gaining extra pounds;
• It is mandatory to keep a food diary, in which you must write down absolutely everything that goes into your mouth during the day, indicating weight, calorie intake and time of meal. This “exercise” will clearly show how much was actually eaten;
• Lack of strict frameworks and deadlines. Everyone is free to choose the duration of their diet. However, ideally, the recommended nutritional principles should become a way of life;
• The amount of calories consumed per day should not exceed 2000;
• Tools that every person losing weight needs to have: floor scales for weight control; kitchen scales to determine portion sizes; centimeter for measuring body volumes;

Diet rules for weight loss

When losing weight, follow these recommendations:

1. A mandatory full protein-carbohydrate breakfast to recharge your body with energy for the whole coming day. It can be porridge, cottage cheese, eggs, yeast-free rye bread.
2. It is not recommended to drink tea or coffee on an empty stomach. According to the nutritionist, this impairs the functioning of the digestive system. You should drink it an hour after eating.
3. Small frequent meals, eliminating the feeling of hunger. The largest meals should be taken in the first half of the day; you should not overeat at night.
4. A categorical ban on fasting. When a person abstains from food in a strict regime, the body experiences stress and the brain gives it a signal that difficult times have come and at the first opportunity it is necessary to make provisions for a “rainy day”. We all know very well what these reserves look like and where they are stored. After days of hunger, it is very difficult to keep yourself within the limits of what is permitted and you want to eat everything that is “not nailed down.” The result is a breakdown, excess weight, guilt, digestive problems.
5. Do not drink while eating. This makes digestive processes difficult.

Advantages and disadvantages

This nutrition system has virtually no contraindications. It will not only allow you to get rid of the required amount of kilograms, but will also allow you to keep your figure in shape throughout your life.

Of course, to achieve such a result, you will have to reconsider your eating habits forever. This can be considered a drawback of the method, but believe me, it is impossible to eat whatever you want, in any quantity and whenever you want, and still lose weight.

Such a weight loss system has not yet been invented, and it is unlikely that they will ever be invented. This is not a diet to lose 5 kg in three days, it is a lifestyle. Don't expect quick weight loss. But between speed and stability, a reasonable person will always choose the latter. In addition, if you slowly lose weight, your skin will not sag, which inevitably happens when quick ways weight loss. It's not so easy to pull it up later.

Grocery list

As with any diet, there is a division into foods that you can eat and those that are recommended to be removed from your diet or at least limited.

Products and dishes allowed for consumption:

• Lean meat (beef, veal, chicken, turkey);
• Lean fish, seafood;
• All non-starchy vegetables. You can consume them up to 500 grams per day.
• Vegetable soups, casseroles, salads. Season salads with vegetable oil, lemon juice, balsamic vinegar;
• Any porridge on the water. Sometimes you can cook them in milk, but use skim or low-fat milk;
• Nuts, seeds, dried fruits (except raisins);
• Any fruit;
• Low-fat dairy products;
• Mushrooms (boiled or baked);
• Honey (no more than 1 teaspoon per day);
• Whole wheat bread;
• Green tea;
• Diet bread;
• Various spices.

Products that should be limited:

• Bananas and grapes;
• Semolina and white rice;
• Pasta, flour and confectionery products;
• Mayonnaise and all fatty sauces;
• Fatty dairy products;
• Fatty meat (goose, duck, pork, lamb);
• Canned fish;
• Fatty fish can be eaten no more than once a week;
• Everything fried, salted, smoked;
• Sausages, frankfurters, sausages, bacon;
• Carbonated drinks;
• Sugar. Limit salt;
• Coffee and black tea.

Menu for the week

This is one of the nutrition options for weight loss from Svetlana Fus. The menu here is divided into 4-5 meals.

Monday:

• Egg and cauliflower casserole, one piece of fruit, a piece of bread.
• Cottage cheese casserole made from low-fat cottage cheese (150 g), several pieces of prunes and dried apricots;
• Lenten cabbage soup, fish balls;
• Seaweed with egg, fish baked with potatoes.

Tuesday:

• Muesli with orange juice, several nuts of any kind, orange, low-fat natural yogurt;
• Grilled vegetables;
• Mushroom soup,
• Baked pink salmon, seafood salad, a slice of bread.

Wednesday:

• Oatmeal, a couple of apples;
• Cottage cheese with sour cream, dried fruits, 1 pear;
• Vegetable stew, steamed chicken cutlets, 100 g low-fat cheese;
• Stewed cabbage with boiled mackerel;
• Bifilife, 1 apple.

Thursday:

• Vegetable caviar, omelette, 1 persimmon;
• 2 oranges;
• Turkey stew with tomato salad;
• Bifilife or kefir, apple.

Friday:

• Muesli with apple juice, yogurt 100g;
• Cottage cheese with any berries;
• Vinaigrette, boiled chicken leg, bread;
• Dried fruit compote, a couple of biscuits.

Saturday:

• Buckwheat porridge with water, yogurt, pomelo;
• Cheesecakes cooked in the oven with sour cream, berries, prunes;
• Zucchini boats with minced chicken and vegetables baked with cheese;
• Vegetable salad, a piece of baked pollock, bread;
• A glass of kefir.

Sunday:

• Wheat porridge with skim milk, green tea;
• Cottage cheese and a couple of plums;
• Stewed cabbage with mushrooms, egg;
• Low-fat yogurt.

As you can see, this weekly menu for weight loss is quite varied, it will not allow you to feel hungry throughout the day. You can stick to this diet for as long as you like, making equivalent replacements of foods and dishes. Try sticking to it for 4 weeks and you will be pleasantly surprised by the results.

Svetlana Fus's bean diet

As a change, Svetlana Fus suggests trying a bean diet. Beans are a legume that contains a large amount of protein and, according to recent research, helps to effectively fight extra pounds, as it accelerates metabolic processes in the body. This does not mean that you will need to eat only beans all day long.

It can be used as a main dish or a side dish, be sure to add other products. For example, in the menu above, replace all vegetable stew and salads on different types beans (white, red, green). You can also cook it in different ways: boil, stew, make casseroles, salads and purees.

Svetlana Fus's diet for older people

In old age, a person’s metabolism slows down and, as a result, many begin to gain weight, but you always want to look beautiful. Harsh methods and active physical activity here are already life-threatening. Is this weight loss diet suitable for an older woman, for example, after 60 years of age?

Since this is not a diet at all, but a balanced nutritional system containing everything necessary for the body vitamins and microelements, not only women, but also older men will find it safe and comfortable to adhere to this style of nutrition. The weight will go away gradually, without causing stress on the body.

Recipes

Below are recipes for delicious and simple dietary dishes.

Meat casserole with cauliflower

You will need:

• cauliflower - 1 head;
• minced meat (low-fat) - 800 g;
• 1 red bell pepper;
• 1 onion;
• 1 carrot;
• 200 g white bread;
• 1 glass of skim milk;
• 1 bunch of fresh thyme;
• vegetable oil (for greasing the mold).

How to cook:

1. Place the minced meat in a deep bowl.
2. Soak bread in milk; Chop the onion, carrots and pepper and sauté. Add everything to the minced meat, seasoning with thyme.
3. Divide the cabbage into florets and cook.
4. Grease a baking dish with oil. Spread the minced meat in a thick layer and arrange the cabbage in two rows. On top is the remaining minced meat.
5. Bake in an oven preheated to 180 degrees for 45 minutes.
6. Can be served either cold or hot.

Baked meatloaf

You will need:

• minced meat (low-fat) - 600 g;
• boiled eggs - 4 pcs;
• raw egg - 1 pc;
• vegetable oil - 1 tbsp. spoon;
• salt - 1/2 teaspoon;
• pepper.

How to cook:

1. Boil the eggs.
2. Add salt, pepper, a little water to the minced meat, a raw egg, mix everything thoroughly. Divide the mixture into 2-5 parts.
3. Form each part into a cake. Wrap one peeled egg in each. Carefully pinch the edges of the roll so that there are no tears. If necessary, roll in flour.
4. Place the rolls on an oiled baking sheet, pierce each one in several places with a toothpick and bake for half an hour at medium temperature.
5. Serve the roll cut into slices with buckwheat porridge.

Contraindications

The diet has no sharp contraindications. However, people who have chronic diseases kidneys, gastrointestinal tract and nervous system Before using any diet, you should consult your doctor. You need to be especially careful with the diet for diabetics. Special therapeutic nutrition systems are indicated for them. It is not recommended for minor children either.

The popular diet from Svetlana Fus is a uniquely developed 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 with more than 15 years of experience. She is convinced that the issue of losing weight and dietetics in general does not need any special discovery, since you can lose weight by forming a proper diet and calculating optimal physical activity.

Most people are sure that to lose weight it is necessary to give up almost all foods and eat as little as possible. Actually this is not true. In order for a person’s body and body to be healthy and beautiful, he needs to receive certain categories of products every day. The diet must include meat, fish, vegetables, fruits, cereals, dairy products, and cereals. Therefore, Svetlana Fus’s diet does not imply a strict diet. A nutritionist suggests taking the necessary tests to study a person’s actual diet. A person should also 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, understand which foods are digestible and which are not suitable for a particular person. Only after such research can a nutritionist formulate an individual diet that can normalize weight and improve health.

The essence of the diet from Svetlana Fus

Svetlana Fus believes that calling her method a diet is not entirely correct, since it does not have strict prohibitions, rules and deadlines. Rather, it is a balanced diet, the observance of which should turn into a lifestyle. In addition, the nutritionist is confident that fasting, inherent in most diets, has a negative effect on the body. This method of losing weight does not give quick results. As is known, the faster the result, the greater the probability of mass side effects. If you adhere to the technique and do not overload the body with grueling exercises, you can lose about two kilograms of weight per week.

The daily calorie intake per day according to Svetlana Fus’ system is 1500-2000 units. In this case, the minimum for women should be 1200 calories. In fact, weight loss occurs by limiting the number of calories consumed in food. Svetlana Fus notes that with active physical activity, a person can increase their 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 number of rules that help a person lose weight as painlessly as possible for both physical and psychological health.

• hearty breakfast;
• prohibition of drinks on an empty stomach;
• fractional meals;
• prohibition of fasting;
• late dinner;
• age-specific nutritional principles;
• separate food and drinks.

In the morning, a person needs a hearty breakfast for the proper functioning of the whole body. The ideal combination is and. This could be your favorite porridge with nuts or (low-fat). You can also have eggs for breakfast; they can be prepared in any form, as long as the whites are twice as large as the yolks. Carbohydrates for breakfast can be either black bread (without). You need to learn to have a full breakfast, and before lunch there should be 2 meals (in small portions).

Research by nutritionist Svetlana Fus has proven that eating on an empty stomach can cause exacerbations of stomach and intestinal diseases. 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 toast with the drink on an empty stomach.

It has long been known that it is better to eat 5 small meals a day than to eat one meal at night. Eating five meals a day in small portions helps speed up metabolism and provide the body with the necessary energy. The diet should be structured so that the heaviest meals are the first or second breakfast, and the lightest meals are dinner. If a person feels hungry, he must eat something; it is forbidden to endure hunger. At the same time, Svetlana Fus assures that dinner can be replaced fermented milk product, for example, if you eat more than allowed per day.

As mentioned earlier, fasting is strictly prohibited. The body, without receiving the necessary food, experiences enormous stress and is able to perceive a hunger strike as a signal that it needs to immediately accumulate. The day after the fast, the body still receives food, but often in larger quantities than usual. This helps to stretch the stomach, which will further lead to even greater absorption of food. 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, 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 portion sizes and their calories. The best option late dinner - skim cheese, kefir, baked chicken fillet or lean fish. The most important thing is to eat no later than 4 hours before bedtime.

In order for the result of weight loss to be truly noticeable, it is important not only to follow the rules of nutrition, but also to take into account the person’s age, and, accordingly, his needs. If a person is elderly, then he should limit himself in the use of simple carbohydrates, as this threatens the development of diabetes mellitus. Svetlana Fus advises people over 60 to stick to a vegetarian diet and not put a strain on 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 essential vitamins And . Tea interferes with the proper absorption of food, thereby disrupting the functioning of the digestive tract.

It is advisable to drink tea or coffee an hour after eating.

Diet of Svetlana Fus for 7 days

Svetlana Fus has compiled several diet menu options for the week, let’s consider one of them. It is worth noting that the meals are fractional, therefore divided into 4-5 meals.

Monday

Tuesday

Baked fish, egg, seaweed, stewed cabbage, a piece of bread.

Thursday

Squash or eggplant caviar, omelet, bread, ..

Vegetable boats, grated cheese, bread.

Vegetables, baked salmon, bread.

Sourdough, apple compote.

Sunday

Cereal flakes, kefir, raisins and nuts.

Baked apples, cottage cheese with raisins.

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 perfect combination products. With this diet you can not only get rid of excess weight, but also keep it off for the rest of your life.

The disadvantage of the technique is that for an ideal result it should be accepted as a way of life, and people who do not have willpower are unable to do such a task. It is also not entirely suitable for athletes due to its 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 easily replace a product with a similar calorie content.

Chief and helpful advice– proper nutrition. We need to change our attitude towards food and lifestyle. If you get used to eating right, you will never have to go on exhausting diets or go hungry again. TO balanced diet You should definitely add moderate exercise, this is useful not only for weight loss, but also for well-being. However, you can eat after training only 2 hours later. To understand what a person eats every day, you should keep records and monitor the number of calories. You also need to avoid as much as possible, since it is sweet foods that often contribute to the appearance of fat deposits.

Svetlana Fus’s weight loss diet is not about strict rules and requirements. This is a nutrition system that allows you to customize the menu to suit yourself, eat healthy and tasty, without denying yourself food. Be beautiful and healthy!

This female nutritionist became famous after the release of the Ukrainian program “Weighted and Happy.” Svetlana Viktorovna Fus developed a nutrition system for obese people, on which people lost 50 kg of weight in 8 months. The woman has been involved in nutrition for more than 30 years, and in 2015 she created the Svetlana Fus Weight Normalization Center.

Weight loss occurs by creating a calorie deficit. A person spends more energy during the day than enters his body with food.

This is enough to systematically reduce fat mass bodies. Losing weight on a diet occurs slowly, but this is a guarantee that the weight will not come back.

When calculating individual calorie content for a diet, the person’s gender, height, weight, physical activity. You need to keep a food diary - write down everything you eat. A person learns to control the amount of food entering the body. The menu consists of healthy products. When someone who is losing weight eats according to the program from Svetlana Fus for a long time, their metabolic processes improve and the body recovers.

Advantages and disadvantages of the diet

Svetlana Viktorovna Fus recommends taking a ready-made program as the basis for nutrition for a long time, ideally for life. During the period of weight loss, the calorie intake is less, while maintaining it - more, but the principles of the diet will remain the same. In the first and second weeks you can lose 2–4 kg (excess water and toxins leave, fat begins to break down). Then the rate of body weight loss decreases and amounts to 0.5–1 kg per week of diet.

The power system received the most best reviews. Benefits of the diet from nutritionist Svetlana Fus:

1. The diet is balanced, it covers the energy needs of any person.
2. During the diet, you do not feel debilitating hunger. At first, when the stomach contracts, it will be difficult to get used to the changes, but then sudden outbreaks of hunger will stop appearing.
3. Products for the diet are affordable, and the dishes are easy to prepare.
4. The weight loss menu from Svetlana Fus is suitable for people with various diseases.
5. The nutrition system is absolutely safe for health and even helps solve many problems of the body, improve appearance, and become more energetic.

Diet disadvantages are subjective. Not everyone is ready to make drastic lifestyle changes. Others want quick results. Disadvantages of the nutrition program from Svetlana Fus:

1. Those who are used to eating 3000–4000 kcal every day will feel very hungry for the first week. This can lead to breakdowns. If you show willpower, the situation will normalize.
2. Svetlana Viktorovna’s diet prohibits many foods. It may seem that the menu is limited. Later, with experience, proper nutrition will become varied, tasty, and satisfying.
3. Weight loss on a diet decreases slowly. Only at the beginning there is a big reset. Then body weight may stop decreasing (a plateau effect occurs). We need to continue the diet, and the situation will improve.

Basic rules of the Svetlana Fus diet

The Ukrainian nutritionist insists that fasting and hard fasting days are contraindicated. Proper nutrition from Svetlana Fus is based on the following recommendations:

• The daily calorie intake is individual. One person's diet may not be effective for another's weight loss. Example: a girl weighing 70 kg who leads a sedentary lifestyle needs 1300–1400 kcal. An adult man working physically will need at least 2000 kcal.
• You need to eat 5 times a day. Svetlana Viktoovna advises having 3 main meals and 2 snacks. There are equal time intervals between them - 2.5-3 hours. Dinner - 2.5-3 hours before bedtime.
• The serving size for the main meal does not exceed 300–400 g, for a snack - 250 g. The most high-calorie portion is breakfast or lunch (you choose), the lightest is dinner.
• At the start, food must be weighed, and the food eaten must be entered into the calorie counting program.
• Vegetables and fruits are eaten raw. If the product requires heat treatment, boiling in water/steaming, baking, stewing is acceptable. Frying food in oil is prohibited.
• For 1 day of the diet you need to drink 1.5–2 liters of clean water, drink it 20-30 minutes before meals. After eating, you can drink water 40 minutes later.
• Physical activity and a good night's rest will speed up weight loss. The minimum activity on the diet is 10,000 steps per day. Sleep lasts 8–9 hours, it is advisable to go to bed no later than 22.00.

Authorized Products

The basis of the diet consists of simple foods. Their quantity per day varies depending on the calorie content of the menu. Monitor the volume of one serving (300–400 g). List of allowed products in the weight loss system from Svetlana Viktorovna:

Prohibited Products

The recommendations of nutritionist Svetlana Fus regarding prohibited foods are simple. Those who are losing weight should not eat foods with added sugar, high fat content and harmful ingredients: chemical preservatives, dyes, additives, sweeteners, etc.

On Svetlana Viktorovna’s diet, smoked and overly salty foods are also prohibited. Products made from wheat flour inhibit weight loss premium, porridge instant cooking, semolina Bananas and grapes can be included in the diet, but if their quantity reaches 50–100 g, you cannot eat a lot of honey: only 1 tsp per day is allowed. natural sweetness.

Menu for the week from nutritionist Svetlana Fus

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