Anita Lutchenko shares weight loss recipe

We have previously reported that Anita Lutchenko, a trainer on the show "Zvazheni ta shchaslivi" (Weighed and Happy), 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 for 1 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, sausages, bacon, chips, fried croutons, large amounts of sunflower oil especially when frying, chicken skin, pork, milk chocolate, chocolate-coated cheese snacks, cheese spreads. 

An approximate menu could look like this:

• ·         breakfast: scrambled eggs + vegetables + bread;
• ·         lunch: soup + bread + chicken + salad;
• ·         dinner: cooked vegetables + fish or meat. 
• ·         snack: cheese and tomato sandwich 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.