Save: monthly weight loss plan from Mila Gritsenko
MMila Gritsenko, an ottivating weight loss trainer and star coach, told what nutritional principles to adhere to during express weight loss, and explained why it is better to give up strength training at this time.
Mila’s Instagram profile is followed by 352 thousand people. A motivating trainer helped Katya Lel, Irina Slutskaya, Anastasia Zadorozhnaya lose weight, developed eight weight loss programs that can be found on her personal website. Mila herself weighed 84 kg, having lost 36 kg since then (she told about how it was in this material).
Especially for BeautyHack, Mila talked about the features of express weight loss in 30 days, explained what and how to eat, what is better to refuse and how to keep the skin in good shape.
Get rid of excess fluid
The basis of any express weight loss is lymphatic drainage. If someone has lost 5 kg in two weeks, keep in mind that a significant percentage of this mass is water. Fat goes away at a rate of 0.5-1 kg per week, depending on the initial weight. But sometimes it is enough for a girl to remove the puffiness after the holidays or vacations, and a different picture is obtained. Puffiness makes the face look puffy. Volumes also go away with it.
Lymphatic drainage plays a big role in weight loss. The sooner you remove excess water, the faster the fat will start to go away. In a week or two, you can get rid of 5 kg of liquid, then the process will slow down and fat will begin to be consumed, 1-1.5 kg per week (of which 30% will be water and 70% fat).
At the same time, for the whole month, you need to give up smoked meats, marinades, pickles, because they retain water. If speed is not so important, you can enable a slightly salted salmon or include a slightly salted cucumber in the menu. And definitely, exclude soda and fast food.
The scheme is as follows: breakfast, snack, lunch, snack, dinner. For express weight loss, choose dishes that are steamed, grilled or baked in the oven. Moreover, their fat content should be minimal. I am not advocating counting calories because it complicates the lifestyle. You will not sit in a restaurant and calculate the amount of proteins, fats, carbohydrates in food. But counting the amount eaten in grams is important.
Breakfast – 250 grams, snack – 150 grams, lunch – 220 grams, snack – 100 grams, dinner – 200 grams.
Eat at intervals of 2-4 hours
I do not like to tie breakfasts, lunches and dinners to a specific time. This is inconvenient because you can be at work, on the road, and travel. The intervals between meals should be 2 to 4 hours maximum. You need to manage to meet this time.
If you want to have a snack, for example, 1 hour after breakfast, fermentation will occur. This negatively affects metabolic processes and lymphatic drainage. If you eat later than 4 hours later, the metabolic processes will slow down and the effect will not be achieved either. I even conducted an experiment. One of my clients decided that she would only have lunch and dinner. I agreed, in the end, after two weeks, she lost only 1.5 kg. At the same time, another client with similar parameters on five meals a day lost 5 kg during the same time. You can skip snacks, but breakfast, lunch and dinner are a must.
Eat most of the carbohydrates before 12.00-14.00
Eat some foods before 14.00 (and for best results before 12.00 noon). These are breads, grapes, pear, banana, beets, potatoes, beans, corn, all cereals.
After 2 pm, make a fiber menu in the form of watery vegetables, light fruits (oranges, tangerines, kiwi, pineapple, watermelon) and foods containing protein. By the way, watermelon is great for lymphatic drainage.
If you are not in the mood to lose weight quickly, you can also afford a homemade burger on a bun made of whole grain flour (there are a lot of recipes on the network), but in the express program, the products should be as light as possible.
You do not need to completely give up carbohydrates. A carbohydrate-free diet is a lack of energy, a loss in space and a threat to the functioning of the kidneys and pancreas.
As simple as possible snacks
Snack with a glass of kefir or 150 grams of berries (apples). The product should be one and light. As a first snack, you can afford nuts. They are high in calories, so you should not get carried away. Nuts can be eaten no more than 1-2 times a week. An important principle works here: if you want to lose weight quickly, the diet should be stricter (no useful sweets). If you are ready to lose weight slowly, you can sometimes allow yourself a piece of chocolate, Turkish delight, marshmallow, marmalade, fruit salad, cottage cheese and dairy products of any fat content.
“Roller coaster mode”
Allow yourself a detox and fasting day once a week. And separate them on regular days with a five-day meal plan. Fasting days can be protein and carbohydrate. The latter are more difficult to transfer.
Have a drinking detox once a month. During the day, eat cream soups, smoothies, vegetable, fruit juices.
I am against cheat meals during the express diet. This is confusing and will make it harder to limit yourself further. But you can arrange a cheat meal as a reward for 30 days. Because the habit of a certain eating pattern will already be formed.
Last meal two hours before bed
Never eat too heavy food after 18.00. A salad with cheese and chicken and a sauce made from low-fat yogurt and mustard is already a heavy option. But you can eat chicken or fish separately. Add a cucumber or tomato to dinner for variety. During this time, protein is best absorbed and does not block fat burning at night. The volume of the dinner should be no more than 200 grams. Other options: cottage cheese, seafood, steamed protein omelet without salt. In the evening, casein always saved me. Mix it with kefir or milk in a blender, add cottage cheese to thicken it and eat like yogurt. A dinner like this satiates for four hours. This is a great idea for those with a sweet tooth (casein has different tastes) and those who cannot sleep due to hunger.
If you eat too much protein and don’t drink water, stool problems can occur. Therefore, 2.5-3 liters of water per day is a mandatory norm for express weight loss.
From a psychological point of view, such a weight loss regimen is difficult. You are constantly eating, but not what you really want. You can motivate yourself by the fact that only a month will pass and by the spring you will have a gorgeous body. And then switch to a lighter diet, sometimes allowing yourself sweet snacks, homemade burger, slightly salted salmon on a loaf of bread. You will enjoy eating, continue to lose weight, but not so quickly.
Coffee – up to three cups a day
A full-fat milk latte is a complete snack. If the milk in coffee has a fat content of 0-1%, then it can be allowed between meals.
Start with cardio workouts
The best option for express weight loss is cardio training and aerobic exercise. Take at least 10-12 thousand steps a day for 30 days (download the Steps app).
Eat protein before morning cardio, it does not block fat burning (for this reason, carbohydrates should not be eaten before cardio). After 15 minutes of training, fat will begin to be burned (glycogen is consumed first). Walk uphill at a brisk pace for 30-40 minutes. If you want to continue to burn fat after training, do not eat carbs for two hours. You can drink a protein shake right after class.
Download the press!
It really tightens the skin on the belly, although it does not burn fat. Flat stomach exercises “vacuum” and body flex. But they need to be done regularly – every day for 15 minutes. By the way, in the same way you can tighten your stomach after childbirth.
No strength training in the gym
Many girls believe that if they go to the gym, start pumping biceps, triceps, buttocks, they will immediately turn into a fitness guru. It’s actually hard work (and far from just one round of weight gain and drying). It is clear that you will not achieve such an effect in a month. Therefore, I do not recommend strength training during express weight loss. But you can go to the gym after: in a “dry” body, muscles are pumped much better and relief is acquired faster.
If you work hard while losing weight, the muscles will begin to swell out of habit, the weight will either stand or increase, and in a month you will lose a maximum of 2 kg.
Monitor the condition of your skin
Regularly moisturize your skin with oils or lotions if the skin itself is oily. Olive and coconut oils make it look more well-groomed and toned. Use a scrub twice a week (you can before the bath) to remove the stratum corneum and speed up the renewal process. Meso cocktails help to remove flabbiness during weight loss, they improve skin turgor. Anti-cellulite massages are best done after losing weight or when you have two to three kilograms left to remove.
In addition to external work, there is also internal help. Drink collagen with vitamin C, fish oil – they nourish the skin from the inside. Olive oil, flaxseed oil and avocado oil also help. Don’t forget to wrap. I use Guam products or make a mixture of coffee, honey, olive oil at home. Apply it to the skin, rub it and wrap it in a film for 40-50 minutes – the skin will be velvety.
Important: speaking of these ways to improve the condition of the skin, I do not mean losing weight by 60-70 kg, because there are situations when only plastic surgery can really tighten it.Text: Yulia Kozoliy