07-10-2014

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This article is based on scientific evidence, written and peer-reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Balanced diet- this is one of the most effective and, most importantly, safe diets to date. For any overweight sometimes it is enough to balance your diet and give up the most harmful and high-calorie foods - and your health will gradually return to normal. For a person who wants to lose weight, a normal caloric intake from a balanced diet would be per day. If you are actively involved in sports, you can increase the amount of energy consumed to 1600 kilocalories, but you can only add additional loads to your morning meal, and preferably with protein foods.

To comply with regulations and fast weight loss on a balanced diet you should not give up any natural products, but fatty and high-calorie foods should be replaced with low-fat ones, and factory-made sweets and baked goods should be completely abandoned. Add more vegetables to your diet, minimize the amount of meat, primarily red and fatty, replace fried foods with boiled and baked ones.

The main advantage of a diet with a predominance of vegetables, sea fish and low-fat dairy products is cleansing the body. By starting to eat dishes based on these ingredients, you fill your intestines with fiber, which accelerates peristalsis and removes toxins, as well as beneficial microflora. In addition, vegetables and fruits contain a lot of vitamins and microelements, without which the body cannot function properly.

It has been proven that a balanced diet significantly reduces the risk of cancer and atherosclerosis. This diet provides almost one hundred percent guarantee of protection against stroke and ensures longevity. However, it is not very suitable for immediate weight loss: in a week with a balanced diet, you can lose up to 3-4 kilograms, depending on your initial weight, but such results are not achieved in the first week of a new diet. The first days after giving up unhealthy foods can be difficult, so develop safe and healthy options for replacing sweets and your favorite unhealthy treats in advance.

The diet of someone losing weight must include protein products - kefir, low-fat cottage cheese, soft cheese, as well as sea fish and dietary meat. They better than vegetables saturate the body and help digestion. Your menu must contain all the components of a balanced diet, but the amount of fat must be kept to a minimum.

Don't exclude grains and legumes from your diet: these are the main source of plant protein. However, they should be consumed in moderation, mainly in the form of porridges, but you will have to give up bread. If you have chosen a balanced vegetarian diet, you can indulge in sweets to increase the levels of the hormone serotonin (the joy hormone) in your blood. Choose low-calorie sweet foods - marshmallows, natural marmalade, dark chocolate. You can prepare sweets yourself - pay attention to raw fruit cooking and cottage cheese casseroles or diet cheesecakes with the addition of cocoa, raisins, and honey.

If you work a lot, eating a balanced diet can be difficult because it's difficult to get variety when counting calories and it takes longer to cook. During the warmer months, it's easy to snack on fruit or vegetables during the day between meals: for example, eat a few carrot sticks, a handful of berries or a pear. And don't forget - no diet will be useful if you constantly feel hungry or feel a deterioration in your health after a week of a new lifestyle. In this case, you need to contact a gastroenterologist and nutritionist.

The dishes described below can be combined and replaced; we offer you only a small assortment of dietary dishes made from lean meat, fish, vegetables, eggs and milk existing in world cuisine. When cooking, avoid frying sunflower oil, buy non-stick cookware or cook in the microwave, bake dishes. It is also not recommended to season salads with oil; as a last resort, choose the healthiest types of vegetable oils. Try to avoid potatoes and white rice. Remember that the main calorie content in salads comes from sauces: replace factory-made mayonnaise and tartare with homemade dressings made from soy sauce, low-fat sour cream or yogurt. Don't forget to add spices and herbs - let your balanced diet it will be delicious for the week!

Monday

Breakfast: bread with a slice of boiled egg, cucumber and lettuce, yogurt or kefir

Dinner: 200 ml vegetable soup, e.g. cauliflower or fish broth, 1 crispy rye bread, 200 g green salad with various fresh vegetables

Dinner: 150 g boiled brown rice, vegetables with grilled salmon or hard-boiled egg

Tuesday

Breakfast: a couple of “hard” eggs, a piece of tuna, bread with soft cheese and tomato

Dinner: 200 ml sorrel soup with egg, cabbage salad with carrots and herbs, several kiwis

Dinner: a cup of stewed beans in tomato, a piece of boiled chicken breast, 2 rye bread

Wednesday

Breakfast: 150 g cottage cheese casserole or low-fat cheesecake

Dinner: Japanese miso soup based on soybean paste with tofu cheese and eel, 150 g stewed vegetables, grapefruit

Dinner: mushrooms stewed in low-fat sour cream with the addition of vegetables

Thursday

Breakfast: 150 g (3-4 tablespoons dry) buckwheat, one tomato, a glass of zero-fat kefir.

Dinner: peppers, apples or berries stuffed with rice, stewed vegetables, minced chicken and mushrooms

Dinner: green bean lobio with tomatoes and walnuts

Friday

Breakfast: 100 g oatmeal with berries and a teaspoon of honey, a glass of low-fat yogurt, 1 small banana

Dinner: salad of carrots, apples and celery with spices and lemon juice, baked salmon in yoghurt-spinach sauce

Dinner: casserole of vegetables and asparagus with low-fat cheese.

Saturday

Breakfast: 100 g cottage cheese with honey and berries, 150 ml yogurt

Dinner: 200 ml lean borscht, 100 g mushroom vinaigrette, apple or other fruit

Dinner: 150 g cauliflower baked in egg with herbs, kefir

Sunday

Breakfast: 150 g pearl barley or corn porridge, unsweetened low-fat yogurt, a couple of pears or apples

Dinner: 150 g rice with vegetables, 100 g stewed fish, tomato juice, preferably without salt

Dinner: 250 g vegetable stew (it is advisable not to add potatoes)

Nutritionists offer different options for a balanced diet. The main thing in any method of such safe weight loss is to consume all types of foods in small quantities, eat small portions five times a day and exclude high-calorie foods from the diet. Here are some video recommendations from doctors and fitness specialists on developing a balanced diet:

Diet video from Malysheva

Video about proper nutrition for weight loss

Video about balanced nutrition

A balanced diet is the most effective and safest today. To lose weight, you don’t have to starve yourself and refuse to eat, you just need to properly balance your diet. This method does not affect health, and calculating the number of calories is not a difficult task.

If you want to lose weight, the norm of calories consumed daily should be 1200. If a person often experiences physical activity, then you can increase the number of kilocalories to 1600, but this must be done at the expense of breakfast.

Basic principles of a balanced diet

A balanced diet for weight loss involves replacing some foods with lower calorie ones:

• High-fat foods should be replaced with low-fat ones, they are available in any grocery store;
• It is better to prefer baked or boiled foods to fried foods;
• white bread is replaced with diet bread or bread with bran.

You should avoid factory-made sweets and white bread, and the amount of meat should be minimized, especially for fatty varieties. It is not advisable to completely exclude grains and legumes from the diet, but their consumption should be moderate, preferably in the form of porridges.

As for sweets, it is possible to consume them, but you need to check the composition very carefully. Therefore, it is better if the sweets are prepared yourself. For example, a light curd cheesecake to which you can add honey or raisins is suitable.

A balanced diet should include:

• vegetables;
• fruits;
• sea ​​fish;
• low-fat fermented milk products;
• a generous amount of liquid (it’s best if it’s mineral water without gas).

There are several principles for a diet based on a balanced diet:

• shortly before meals you need to drink a glass of water or kefir;
• It is better to prepare dinner as light and low-calorie as possible;
• You need to drink at least 1.5-2 liters per day. liquids;
• Eating should occur once every three hours, even if it is a small snack.

With such a diet, a person should not feel hungry, so exhaust himself by refusing healthy food undesirable. If after a few weeks of the new lifestyle the condition worsens, then you need to contact a gastroenterologist or nutritionist.

Professionals advise combining such a diet with an active lifestyle and physical activity. On fresh air you need to be there as often as possible.

The benefits of a balanced diet

An additional benefit of this diet is cleansing the body. When eating dishes that correspond to such a diet, the intestines are filled with fiber. This helps quickly remove toxins from the body. The body is saturated with beneficial microflora.

With a diet based on a balanced diet, the risk of diseases such as cancer, atherosclerosis, and stroke is reduced. This type of nutrition ensures longevity.

Within a week of balanced nutrition, you can lose up to 3-4 kilograms. But such results most likely will not be achieved from the first week. In the first few days, the body will get used to the new diet, and you should not subject it to too drastic changes in diet. For example, it is better to think about options for replacing the sweets that you are used to.

How to create a menu correctly

Drawing up a balanced diet depends on how long the diet change is planned for and what goals are being pursued. For example, a balanced diet for weight loss for a week will help not only lose weight, but also restore strength. The diet might be something like this:

• for breakfast you can eat a boiled egg and yogurt, you can add a pear or an apple to this;
• For lunch, a leaf of fresh cabbage and a light soup + salad of green vegetables are suitable;
• A piece of lean fish, such as salmon, would also be an excellent solution for dinner.

Such a menu does not have to be strictly followed for all seven days; products can be replaced with ones of equal calorie content, but they should all be natural and bring benefit to the body, not harm.

If a person plans to eat right for a long time, then you can create a balanced diet menu for weight loss for a month. A long-term diet can be beneficial for those who plan to lose weight slowly, relieving their body of unnecessary stress. You can eat this diet for any time, and upon reaching desired result there is no need to give it up.

When creating a menu for a long-term diet, you can include various vegetable and fruit salads, honey, oatmeal. Such ingredients will help satisfy your desire for sweets, while remaining not only tasty food, but also healthy.

• For breakfast, you can eat fried bran bread with butter, fruit salads, freshly squeezed juices, boiled eggs, flakes with skim milk, and once a week you can indulge in scrambled eggs with lean ham. An apple or pear can be an addition to breakfast.
• For lunches, omelettes, vegetable puree soups, fish, stewed vegetables, vegetable salads. As for drinks, an excellent solution would be green tea or freshly squeezed juice.
• During dinners you can eat noodles, stewed vegetables, lean meat, legumes (in moderation), mushrooms, chicken breast, fish fillet.

By adhering to such a diet, you can create a detailed menu taking into account your own tastes and needs. You can stick to a precisely planned menu for a week, a month, or a longer time. After achieving the desired result, it is not necessary to stop eating a balanced diet; this way of eating food is suitable for a long time.

When creating a diet menu, do not forget about several rules:

• The main calorie content in salads comes from the dressing: various sauces and mayonnaise should be replaced with sour cream when preparing salads, and yogurt is suitable for fruit salads;
• you should avoid frying in sunflower oil and dressing salads with it, it is high in calories and contains many carcinogens;
• Fruits and fish do not need to be combined during one meal.

With a balanced diet, you can achieve more than just weight loss. The body will quickly return to normal, because proper and balanced nutrition is the basis healthy image life, which in today's society is very common and priority.

How to balance your diet for weight loss Reviewed by on Nov 04 . A balanced diet is the most effective and safest method of losing weight today. To lose weight, you don't have to starve yourself and give up. Rating: 0

Many modern diets suggest giving up one or many foods that may also be necessary for the body. Moreover, many types of techniques that promote weight loss suggest that you need to exclude foods containing one or another group of elements from your diet. This helps to fight extra pounds, but the body does not receive enough substances necessary for functioning.

principle of a balanced diet

Today, nutritionists say that nutrition should be correct, and a balanced diet for weight loss will not only correct weight, but also saturate the body with all the necessary substances. It is believed that this option for the power supply system is one of the optimal ones today.

The presence of foods of all categories in the diet does not mean that you can eat everything and in any quantity. It also has its limitations and diet. For example, you should limit fatty and high-calorie foods in your menu. Food products such as fruits, herbs, vegetables should predominate in the diet, i.e. those that are as rich in nutrients as possible.

This condition allows you to get rid of extra cm at the waist and at the same time saturate the body with vitamins and minerals.

These products contain a lot of fiber, which has a beneficial effect on the intestines. It allows you to cleanse it and remove impurities and toxins.

contraindications for a balanced diet

Unlike many other diets, this system involves restrictions on the use of liquid - it is recommended to drink no more than 4 glasses of water per day.

Many people believe that weight loss occurs precisely due to excretion excess liquid. This is fair, but given that the menu contains the right amount of all products, and by increasing the amount of healthy food consumed, the amount of high-calorie and junk food is reduced.

However, reducing the amount of fluid consumed is considered a disadvantage of the technique, because after the end of the diet, the amount of fluid in the body is restored, and accordingly, part of the lost kg is returned.

In addition, doctors argue that this approach can negatively affect the health of those who adhere to the system.

The limitations that the methodology implies also include the following points:

• Do not under any circumstances refuse to eat breakfast. Any system that involves proper nutrition suggests not ignoring this point;
• The number of calories contained in food consumed per day should not be lower than 1200 kcal;
• Take food in small portions at short intervals (the best option is at intervals of 3 hours). This will allow you not to feel hungry while losing weight;
• Try to eat less sweets, starchy foods, fried foods, and fatty foods. Eliminate the consumption of fast food, sauces like mayonnaise, and carbonated water;
• Regulate the weight of portions - it should not exceed 400 g.

Another condition is to have dinner no later than 3 hours before going to bed.

Even though the body needs beneficial properties, and with this nutrition system he receives them, there are contraindications to the technique:

Balanced diet option for one day

If you have no contraindications, you can take this system as the basis for your diet and adhere to it constantly or periodically. You can create a balanced diet menu for every day for weight loss yourself by choosing one of the proposed options for breakfast, lunch, and dinner.

Breakfast:

1. A slice of low-fat cheese, 2 crackers;
2. Crackers, a glass of skim milk;
3. Fruits (no more than 2).

Lunches:

Dinners:

1. Crackers with yogurt, walnuts;
2. Milk with cereal;
3. Slice of cheese, slice of ham, skim milk, tomato.

balanced diet for weight loss for a week

There are techniques that offer more detailed description diet.

Do you dream of losing weight deliciously and with pleasure! And the main thing is to get a long-term and healthy result? It is possible if you follow a balanced diet for weight loss. I will help you create a menu for the week... A super cheat sheet for losing weight is in this article!

Hello, my dear readers, Svetlana Morozova is with you. Why now, in our well-fed age, when almost everyone can eat nutritiously, do many still prefer to starve for the sake of being slim?

Friends, read the article further, there will be a lot of interesting things in it! And those who want to: restore their health, get rid of chronic ailments, start feeding themselves properly and much more, starting with today, go to this one and get FREE video lessons from which you will learn:

• The cause of infertility in modern married couples.
• How to feed a child?
• How does a piece of meat become our flesh?
• Why do you need protein?
• Causes of cancer cells.
• Why is cholesterol necessary?
• Causes of sclerosis.
• Is there an ideal protein for humans?
• Is vegetarianism acceptable?

Do you want to lose weight? Interested in diets?

Bottom line

The menu is quite simple to create. You just rarely have time for this, right?

It will be easier if you always have a list of prohibited foods and healthy ones that you can combine as you please.

And which ones we remove:

• Salt. If possible, it is better not to add salt at all. If you absolutely cannot live without salt, then you need to limit it to 1 tsp. per day.
• Fast food;
• Fatty, fried, smoked, salted;
• Canned food;
• Sweets;
• Bakery;
• Soda, packaged juices, sweet teas;
• Rich broths.

A balanced and varied diet is, of course, good. 70% success in any business. But don’t forget about sports, good sleep and positive emotions– you can’t accelerate without them. Which means you won’t lose weight.

Leave questions in the comments, share your experiences and favorite healthy food recipes.

We all go out and eat deliciously and look slim. And everyone strives for ideal forms. But how to do this correctly? Of course, it is very important to choose a balanced diet, including all the important components of the diet. Because losing weight should not affect your health.

Balancing your diet is extremely important, because scientists have already proven that modern products contains much less useful substances than it did just a few decades ago, despite a more favorable environmental situation in the world.

But, of course, you want the diet to be not only tasty and fortified, but also very effective. Therefore, today many are wondering how to do this and what products should be included in their daily diet so as not to harm the body in the pursuit of beauty?

By the way, a balanced diet today is perhaps the most optimal and even healthy diet. Yes, you may not be able to reset everything abruptly extra pounds, but with its constant use, the weight will come off slowly but surely, believe me. The main thing is willpower and patience, as well as a systematic approach!

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Moreover, there is a very high probability that the lost kilograms will not return. The main thing is to follow the basic rules. Next, we share the secrets of a balanced diet and weight loss.

Important rules for a balanced diet

1. The first and very cool rule of a balanced diet is the ban on feeling hungry! Yes, yes, it is categorically not recommended to feel it. And all because with dietary restrictions, our smart body begins to strive to make as many reserves as possible, so with this approach, the likelihood of gaining weight rather than losing weight increases. But if he feels that there is enough food and it gets into the stomach regularly (at least once every three hours), and even stably at the same time (strictly according to the clock) - this is the key to a successful diet, its a very important component.
2. Portions should be small - up to 300 grams per meal, there should be at least three main meals per day, as well as 2-3 additional ones, distributed evenly throughout the day.
3. The food consumed must be healthy and the products must be natural. We try to exclude everything harmful, taboos on fast foods, various synthetic snacks, etc. Priority is given to fruits, vegetables and herbs, as well as lean boiled (or steamed) meat.
4. With a balanced diet, animal oils are excluded from the diet. And for salad dressing, you can use low-fat yogurt without additives, a little vegetable oil or freshly squeezed lemon juice.
5. It is also very important to drink enough water per day - at least 1.5-2 liters. But strictly between meals, and under no circumstances should you drink food right away. In addition, the water must be clean and still.
6. The last meal should end no later than three hours before bedtime.

Prohibited foods in a balanced diet

During the strict diet period, you will need to exclude some foods, but after completing the one-week (or two-week) phase, they can be returned. Of course, we are talking about returning to the diet about healthy food, not sweets and snacks. Cakes, alas, will have to be postponed for now.

Foods that should not be consumed during a balanced diet: potatoes, beets, as well as sweets, any flour products, fatty meats and fish, lard, alcoholic beverages and synthetic foods.

When is the best time to start a balanced diet?

In general, this is more likely not a diet, but a way of eating and even a way of life. Therefore, if you have the strength and desire to put yourself in order and radically change your lifestyle to a healthier one, then it’s worth starting. And it’s best to do this in the warm season, when there is an abundance of fresh fruits, vegetables and herbs on the shelves. Because in winter the diet will be much more meager, which means there will be no talk about balance in food in an implied form.

The optimal time to start the diet will be the second half of summer and the beginning of autumn. At this time, there are no restrictions on food, the feeling of hunger is dulled, and there are many different foods around, moreover, they are non-calorie and rich in vitamins and important microelements.

Before starting a diet, we strongly recommend that you consult with a doctor or nutritionist so that he can help you weigh all the pros and cons so that you do not harm your health in any way. Experts will also suggest the most optimal balanced diet option for you. A proper balanced diet is the key to good results!

If you are 100% sure that you need to start a diet, then bring your friends and enlist their support! It's good to have motivation boosters! And it’s much easier to lose weight together, and if no one wants to keep you company, then let them just control you and ask how you are doing. Just choose ones that definitely won’t tease you and provoke breakdowns! It’s better not to include these friends as a support group.

Balanced nutrition and menu for the week

Ideally, it is better to adhere to such a balanced regimen constantly, excluding, of course, strict restrictions after completing the diet. But you shouldn’t expect quick results, and if you need a “yesterday” wow effect, for example, before a trip to the sea, then it would be better to use more strict express diets.

In this case, we are talking about switching to the mode proper nutrition. And yes, you will have to reduce to a minimum the consumption of harmful, fatty and high-calorie foods, as mentioned above. But this is all exclusively for your beauty and health. Otherwise, there’s no point in even starting anything.

Menu by day throughout the week

Monday.

Breakfast: diet bread, egg, lettuce without dressing. Second breakfast: a glass of low-fat kefir or yogurt. Lunch: vegetable soup, rye bread, vegetable salad with herbs. Afternoon snack: fruit. Dinner: boiled baked fish with rice. Second dinner: an egg or a glass of kefir.

Tuesday.

• Breakfast: 2 chicken eggs, a piece of red fish, bread.
• Second breakfast: bread with soft cheese and tomato.
• Lunch: vegetable soup with egg, carrot and cabbage salad.
• Afternoon snack: 2 kiwi fruits. U
• Gin: stewed beans in tomato and boiled chicken breast, rye bread.
• Second dinner: a glass of low-fat kefir or yogurt.

Wednesday.

• Breakfast: low-fat cottage cheese casserole or cheesecake.
• Second breakfast: fruit.
• Lunch: Japanese soy soup with tofu cheese, you can add eel, stewed vegetables.
• Afternoon snack: citrus fruits.
• Dinner: boiled or stewed mushrooms with vegetables.
• We skip the second dinner.

Thursday.

• Breakfast: buckwheat (preferably green) with tomato.
• Second breakfast: a glass of low-fat kefir.
• Lunch: minced chicken with rice and stewed vegetables.
• Afternoon snack: fruit (apples) or berries.
• Dinner: lobio based on green beans with tomatoes and walnuts.
• Second dinner: a glass of kefir.

Friday.

• Breakfast: oatmeal with berries and honey.
• Second breakfast: low-fat yogurt and banana.
• Lunch: baked salmon with spinach-yogurt sauce and apple-carrot-celery salad dressed with fresh lemon juice.
• Afternoon snack: fruit.
• Dinner: Vegetable and asparagus casserole with low-fat cheese.

Saturday.

• Breakfast: cottage cheese with honey and berries.
• Second breakfast: low-fat yogurt.
• Lunch: borscht without meat, salad with mushrooms.
• Afternoon snack: fruit.
• Dinner: boiled cauliflower (can be baked in the oven with an egg).
• Second dinner: a glass of kefir.

Sunday.

• Breakfast: corn or pearl barley porridge, fresh vegetables.
• Second breakfast: low-fat yogurt with fruit.
• Lunch: stewed rice with fish and vegetables.
• Afternoon snack: a glass of tomato juice.
• Dinner: vegetable stew, but without adding potatoes.
• Second dinner: a glass of low-fat kefir.

Protein balanced diet

The protein diet is designed to provide maximum protein and minimum fat. Therefore, the foods in the diet will be appropriate. But at the same time, on such a diet you can lose weight without harm to your health! By the way, for a smooth but confident weight loss, the diet can be used for quite a long period, even a month. But if you feel that there are enough restrictions for you, then you can stop it earlier or, conversely, extend it longer. Look at how you feel and the numbers on the scale.

Examples of nutrition for a balanced protein diet for a week

Monday.

• Breakfast: oatmeal with honey.
• Second breakfast: fruit of your choice from fast carbohydrates (for example, banana).
• Lunch: 200 boiled chicken fillets, vegetable salad without fat, minimum salt.
• Afternoon snack: low-fat cottage cheese (up to 5%) and oranges.
• Dinner: two glasses of low-fat kefir (up to 2.5%).

Tuesday.

• Breakfast: buckwheat (preferably green) with vegetables.
• Second breakfast: fruit (for example, apples).
• Lunch: 200 grams of boiled (or steamed) beef, vegetable salad.
• Afternoon snack: 200 gr. boiled, steamed or baked sea fish, one grapefruit.
• Dinner: a large glass of yogurt.

Wednesday.

• Breakfast: wheat porridge with vegetables.
• Second breakfast: 50 grams of nuts with honey.
• Afternoon snack: 3 boiled eggs with tomatoes.
• Dinner: 300 grams of low-fat yogurt without fillers.

Thursday.

• Breakfast: coarse wheat pasta with cottage cheese.
• Second breakfast: banana and apple.
• Lunch: boiled beef with vegetables.
• Afternoon snack: boiled or baked seafood.
• Dinner: a glass of low-fat milk or some other fermented milk product if milk is not suitable for you.

Friday.

• Breakfast: pea puree and boiled fish.
• Second breakfast: honey (two tablespoons).
• Lunch: Large portion of vegetable salad with olive oil(you can choose another vegetable) and seasonings, but a minimum of salt.
• Afternoon snack: boiled chicken fillet and cucumbers. Dinner: three eggs.

Saturday.

• Breakfast: boiled beans with vegetables.
• Second breakfast: fruit salad, you can add a little honey.
• Lunch: boiled veal with vegetables.
• Afternoon snack: 150 grams of low-fat hard cheese.
• Dinner: two glasses of low-fat kefir.

Sunday.

• Breakfast: pea or chickpea puree, vegetables.
• Second breakfast: fruits or berries (fruit and berry salad).
• Lunch: boiled beef and any citrus fruits.
• Afternoon snack: cottage cheese.
• Dinner: two glasses of yogurt.

You can continue this ready-made menu in a circle with various variations at your discretion, within reason. Or you can take a break and then continue it again after a few days if you wish. Look at how you feel and the weight you've lost.

In general, one might even say that it is balanced protein diet practically the healthiest diet for weight loss that exists today. But we also remind you that without physical exercise The weight will come off very slowly, and your skin and muscles may sag slightly as the extra pounds come off. Therefore, training and dieting go hand in hand! Well, healthy, full sleep has also not been canceled!

We wish you to be beautiful and healthy!

Watch the video in which we asked the strangest questions to a nutritionist: