Anita Lutchenko shares weight loss recipe

We have previously reported that trainer for the project “Zvazheni ta shchaslivi” Anita Lutchenko organised a marathon to help participants lose excess weight. To assist the participants, the athlete shared a weight loss recipe with them, detailing which foods should be avoided and which are permitted.

So, the permitted foods are:

• ·         olive oil – 2 tbsp;
• ·         flaxseeds or chia seeds - 1 tsp;
• ·         avocado – ½;
• ·         yolk of one egg;
• ·         meat, chicken, fish, 5% cottage cheese - 150 g;
• ·         1-2.5% kefir - 1 glass;
• ·         82% butter - 10 g;
• ·         15% sour cream - 1 tbsp;
• ·         18-50% cheese - 50 g;
• ·         nuts – 30 g;
• ·         sunflower oil – 1 tbsp.

The dosage is specified per day.

The following are prohibited: mayonnaise, margarine, spreads, chocolate butter, confectionery fat in biscuits, sweets, cakes, pastries, pies, crackers, fat in popcorn, salted nuts and chips, liqueurs such as Baileys, breading, fried foods, batter, belyashi, sausage, bacon, chips, roasted croutons, excessive sunflower oil especially when frying, chicken skin, pork, milk chocolate, chocolate-covered sweet cheese, cheese masses. 

An approximate menu could look like this:

• ·         breakfast: omelette + vegetables + bread;
• ·         lunch: soup + bread + chicken + salad;
• ·         dinner: cooked vegetables + fish or meat. 
• ·         snack: sandwich with cheese and tomato or kefir + fruit.

All food must be chewed at least 10 times. One must swallow a ground puree, not chunks.

One should eat at least 3 times a day.