Lena Miro three secrets of proper nutrition. Diet from Lena Miro from the book “I will make you lose weight”
April 24th, 2013 , 03:01 pm
How a Deer eats cake, or how to eat properly for those who want to lose weight
That's how:
He eats it with his eyes! He will stand in front of you, stare for 2-3 minutes and go to put packs in the basket low-fat cottage cheese:
5 packs of cottage cheese, shrimp, chicken breast and 9 yoghurts will be sharpened in two days. Enough oatmeal, nuts and cheese to last a week.
What am I talking about? Oh yes: you need to eat wisely.
1) Read the labels on the products: take low-fat milk. Although, in principle, there is no such thing: no matter what they write, the minimum percentage of fat is 1.8.
2) We eat simple carbohydrates immediately after training and never again. After training, the muscles are ready to absorb any nutrients: both proteins and carbohydrates. The simple carbohydrates you put into yourself after a workout will go towards muscle recovery, not fat. After my workout I eat two mini bananas with a serving of isolate.
Some people take simple carbohydrates before a workout, thinking they will burn them out. They may burn off, but your fat won't: Eating simple carbohydrates before a workout blocks the production of epinephrine, a compound that tells fat cells to release fat into the bloodstream. In addition, insulin will be released, which does not contribute to fat burning.
3) Take complex carbohydrates 30 minutes before training (oatmeal, whole grain bread, brown rice, durum wheat pasta, buckwheat). They will give you the energy you need for your workout, rather than a quick release of insulin.
4) When losing weight, you need to create a calorie deficit, but not at the expense of protein. Reduce your intake of fats and carbohydrates (even complex ones), and take protein at a rate of at least 2 grams per kilogram of body weight. Protein not only builds muscle, but also speeds up metabolism, which is why high-protein diets are so effective. However, without fanaticism: it’s not worth depriving yourself of carbohydrates at all. Complex carbohydrates - for breakfast and before training, simple - immediately after.
5) If you really want simple carbohydrates (this happens), take them with protein or fats. Both protein and fats slow down the absorption of carbohydrates, so add cottage cheese, for example, to jam. But it’s better to go with cottage cheese - jam))
6) Don't eat carbohydrates before bed. None. If you do this, you will get extremely high insulin secretion in your sleep, which means you will provide yourself with fat reserves. Go to bed on an empty stomach. The last meal is no later than three hours before bedtime. Can't sleep? Eat protein: some steamed chicken breast, low-fat cottage cheese, or drink isolate. Protein does not threaten insulin secretion.
7) Every meal should include some protein, as it is a powerful metabolism booster.
8) Eat small meals more often. I don’t follow this, but I understand the principle and think it’s correct: every meal slightly boosts your metabolism: the more often you eat, the more of these “boosts” you get. But the portions should be small. It is important.
9) Once every two weeks, reduce your carbohydrate intake to a minimum for two days in a row. Such low-carb days, combined with training, will lead to depletion of glycogen stores, which accumulate in reserve in the liver. This will boost fat burning. While glycogen is in short supply, fat burning proceeds quickly. As soon as there is enough of it, the fat burning process slows down.
Everything seems to be simple, but for some reason you don’t comply. That’s why you don’t lose weight: you go around hungry, then you snap at all sorts of nasty things and live like pigs. Look around, and here - obana! - and “Hello, retirement!”, and life has passed, and you spent it in the body of a pig. Pichalka, what.
And here’s one more thing: don’t even think about relying on my 5 packs and 9 yoghurts for two days. I also eat bananas. And oatmeal bowls. And a whole chicken breast - in two meals. I am me. I train 7 days a week for two hours. I can and need to eat this way, and you - skirt wipers on office chairs - will become even bigger elephants even from healthy and balanced food taken in such quantities. Well, for those who like to yell: “Why train so much if you can just eat less!”, I will answer proactively: there is such a thing as body quality. In an untrained person it is low. The body is inelastic, and therefore disgusting to the touch.
Although the notorious blogger Lena Miro has a sharp tongue, she has an excellent figure. In order to maintain herself in such impeccable shape, the girl is forced to go on a low-carbohydrate diet.
Every day her diet consists of two cups of espresso, a couple of slices of bitter dark chocolate, vegetables and lean meats.
At the same time, Miro eats only organic food and recommends that his fans never skimp on food.
In addition, Lena works out in the gym 5-6 times a week for several hours. The girl assures that she has long been accustomed to this lifestyle. Yes, it’s a bit harsh, but in return Miro has firm buttocks, slim stomach and a toned body.
A post shared by Lena Miro (@lenamyro) on Oct 27, 2017 at 7:25am PDT
Lena Miro allows herself to treat herself once a week
Note that once a week she allows herself to deviate from the rules and break away in terms of food. True, Lena does not eat burgers and other unhealthy foods. For her cheat meal, she eats an egg dish in the morning, fried rice for lunch, and a slice of pizza for dinner. Actually, that's all.
Miro does not hide the fact that he does not like fat people, considers them lazy and criticizes them in every possible way in his posts.
September 3rd, 2013 , 11:00 am
Nutrition
Yaroslav - by the way, why aren’t you friends with him, we don’t have enough boys! - made me think about nutrition. We all consider KBZHU, we choke on chicken breasts and other things every day healthy eating, but is it really necessary to deprive yourself forever of one of the joys of life - delicious food?
I do not think so. Of course, the basis of the diet should be the right foods, precisely calculated portions - no one has canceled this, but on at a certain stage development becomes permissible to break some rules. I have already written that once a week I allow myself everything - any dish in any restaurant. Without this you can go crazy. And why live, depriving yourself of pleasure? Food celibacy is the path to the madhouse.
I'm not talking about the fact that you can become a repeat addict and get completely drunk once a week. At the first stage, having little fitness experience, you still shouldn’t overeat on whites. It is necessary to develop correct eating habits. Yes, sometimes raping myself, forcing and suffering. But then it will be easier, a person gets used to everything.
At a certain point, after, for example, six months, you can no longer look at these very same breasts. So it's time. Now you are in the know, you have regular training, which means you have the right to some relaxations. Of course, by the word “overeating” I don’t mean a state where you can’t get up from the table. Overeating in this context means that you have eaten well. Whatever they wanted, within the limits of a restaurant portion, without choking, as after the lifting of the blockade.
But there is another way not to deprive yourself of the sin of gluttony. To make it clear, I’ll come from afar. Have you seen people who salt their food like they're crazy? Or do they season it with spices so much that they themselves sneeze? Surely you saw it. What's the joke here?
It's simple, they let themselves go, increasing the amount of salt and pepper over time. Little by little, but constantly. And to them, normally salted food now seems bland. The taste buds are dulled; they need a huge dose of spices to taste the food.
Well, let's leave the talk about what is harmful, everyone understands without me. But these people are depriving themselves of the taste - the real taste - of food. They mix up the slop and eat it like pigs, not distinguishing one dish from another. Everything is salt to them. Or pepper. I talked to a man who walked this “salt road” and returned back. He laughed at himself, how, having given up spices, he again felt the taste of food and its ingredients. Of course, but how could it be, what would it taste like if everything was filled with salt?
Besides, it’s me that the same garbage happens with delicious food. Which piece is the most delicious? Well? First! First spoon, first sip. So why deprive yourself of joy?
They say that Lena Miro’s yellow book “I’ll Make You Weight” breaks all sales records on Ozone and the publishing house’s website. No wonder! With such and such superiority of the author over the gray mass, and a bunch of photos of his own slim figure on LiveJournal, people are waiting for revelation. Is Lena Miro really offering some kind of super-effective diet that will “tear” the world of weight loss into 2 parts? Naturally, “before” and “after”. And everyone will become slim, confectionery shops will go bankrupt, and people will joyfully rush from coffee shops to the gym and gulp down protein instead of Frappuccino. Judge for yourself.
In terms of nutrition, “I’ll lose weight”, suddenly, is no different from the fitness benefits of the mid-80s of the last century. Naturally, foreign fitness benefits. In our beautiful country, the only thing in use at that time was shaping and its high-carbohydrate, low-fat diet with long periods of “abstinence” from food.
Lena Miro’s work is captivating, if only because she allows the unfortunate “fawn who has taken the path of a fawn” and is losing weight to eat breakfast, lunch, dinner and 1-2 snacks.
The first month of the diet
Lena is for gradualism. In the first month, you will do home exercise and follow a simple diet. You will have to eat everything you normally eat. But “harmful” foods will have to be excluded or replaced with healthy ones.
List for replacement and reflection:
- Sugar. It is clear that simple carbohydrates increase blood sugar levels, provoke appetite and generally add calories to the diet out of the blue. You should either completely abandon the “position” of this product in tea and “sprinkle” it on cottage cheese, fruits, cereals, or switch to an artificial sweetener. Lena Miro is sure that if the food industry produces it, it means it is edible. The author’s logic, however, is broken by numerous studies on the dangers of aspartame, sucralose, and cyclamate. So if you need a “no harm” sweetener, eat stevioside.
- Mayonnaise. A source of saturated fat, starch, preservatives and a quiet, unnoticeable 200-300 kcal “on top” per serving, for example, French meat with mayonnaise vegetable salad. Lena suggests replacing it with yogurt or matsoni, and here we completely agree with her. If you feel sad, chop fresh herbs into the salad, and add a little mustard powder or ground black pepper to the yogurt.
- Sweet drinks. Liquid sugar is only good if you're running a marathon. No, you’re not running abstractly, but you’re running right now, and you’re ready to collapse from fatigue. In all other cases, you should drink water, tea, coffee, and other drinks without added sugar. Oh, yes, you can also use kefir, but it is not a drink, but an independent snack.
- Sweets, cookies, chocolate, white flour pastries, regular jam, cakes, and other sweets. Don’t imagine life without “this” - kind Lena allows you to eat 1 piece of candy before 12 noon. Or 1 marshmallow, or 1 square of dark chocolate. And slightly more conscious modern nutritionists are generally confident that it doesn’t matter when you eat your 1 square of chocolate, the main thing is that it is only 1 square. So feel free to snack on it whenever you want, and don’t make a drama out of “I don’t eat before, I don’t eat after.”
- Sausage, fried, “everything, crackers, chips and nuts. Instead of high-fat smoked meat products, Miro suggests eating basturma, chicken ham or other low-fat products that retain the “fibrous” structure of the meat. Instead of frying, use a steamer or grill, and instead of crackers, etc., find yourself an interesting activity that would captivate you so much that the very thought of a snack seems blasphemous.
In fact, the list does not have any sacred value other than reducing the number of calories consumed. In reality, even with abundant nutrition, you can “go down” with such a diet from the sky-high 3500-4000 kcal per day to a completely human 2000 kcal/day.
The second and subsequent months of the diet from Lena Miro
First, you calculate the body's daily needs for calories, proteins, fats and carbohydrates. This is necessary in order to cut calories by 500 kcal from the “need”, and balance the BJU according to the formula of 30-35% proteins, 15-20% lipids, and 45-50% complex carbohydrates.
A fairly ancient formula is proposed for calculating calories:
The need is equal to (six hundred fifty-five plus (9.6 times your weight in kg) add (1.8 times your height in cm) minus (4.7 times your age in years) times the coefficient K1, K2, K3 or K4
K1 – office work plus absence physical activity, 1,2
K2 – office work plus 1-3 light “home” workouts or Pilates in the club, 1, 38
K3 – office work plus 3-5 aerobic training per week (go to step or dance) 1.55
K4 – 5-7 intense workouts, in strength + cardio mode – 1.73
Accordingly, after calculating calories and “weaning” 500 kcal, you get a figure that should equal the caloric content of the diet. Next, using proportions, you calculate the percentage of calories from proteins, fats and carbohydrates, and, accordingly, find out how much of which product you can eat.
All this math, by the way, can be done by anyone online calculator, or “recipe calorie counter.”
You will have to “sit” on such a diet from the second to the sixth months of Miro training, inclusive. Well, from the third month you can add 1 “loading” day per week - eat any dish you want for breakfast or lunch.
As a matter of fact, this scheme is very workable and can be considered almost ideal for a fitness beginner. The Miro diet does not exclude carbohydrates, allows limited consumption of healthy fats, and is generally balanced. It should not be used only by fitness specialists who train “not according to Miro,” that is, lift heavy weights 5-6 repetitions maximum to build strength, run to train for a marathon, do HIIT workouts or do CrossFit. These “categories of citizens” will be catastrophically low in protein and healthy fats. Therefore, it is better for them to eat according to the more “sports” BUCH, UD2, “paleo” or P90X Diet, and not cut calories by more than 10-15% of the original norm.
The diet of Lena Miro herself from the book “I’ll Lose You Weight”
But from this moment the contradictions begin. In her blog, Lena has repeatedly posted a diet in the spirit of “all the joys of drying” - that is, a protein omelet for breakfast, a protein bar and isolate for lunch, and chicken breast with bell pepper for dinner.
But in “I’ll Lose You Weight,” an almost ideal healthy lifestyle diet for Lenin’s age and weight is given:
Breakfast: buckwheat with chicken breasts, without butter, naturally
Lunch: pasta with beef or fish, vegetable salad With olive oil
Dinner: chicken breasts and “empty” vegetable salad, i.e. no oil
The author of the book snacks exclusively on 1-2 apples or bell peppers, and only when he really wants to eat. Well, you already know the rest of the part, about “eat amino acids when you are very hungry” from Lena Miro’s LiveJournal.
In general, you should follow a diet only if you are taking your first steps in fitness, and have not yet figured out which of the existing nutritional systems is yours.
Elena Selivanova
Lena Miro is a young Moscow writer who runs a popular blog on livejournal.com, and in every post she encourages readers to work on their body. And everyone who, in her opinion, does not want to work and does not meet standards perfect figure, simply calls them “fat pigs.”
Now the fitness blogger has released new book. And while Lena Miro’s “I’ll Make You Weight” evokes a storm of emotions and discussions, it’s time to figure out whether the book will really give the reader something more than a photo of the author in short shorts and advice in the spirit of “eat buckwheat with and sign up for Gym”, which many have already seen on her blog in livejournal.
How to lose weight with Lena Miro: the program “I’ll lose weight”
The first piece of advice for losing weight that Lena Miro gives in the book “I’ll Lose You Weight” is to have a notebook, write down everything you eat during the day, and all the exercises, sets and repetitions, as well as the working weights used in training. .
Lena believes that anyone can lose weight and turn “from a pig,” as she calls overweight people, “into a fawn,” as she calls herself. And he will need only six months for this transformation.
Let's face it, during this period you can actually reduce weight by 10-20 kg, depending on your initial indicators and health status. But you will most likely have to “sculpt the fawn” in the other six months. Few people, after serious weight loss, end up with the figure of their dreams, even if they diligently follow all the recommendations.
Nutrition for weight loss from Lena Miro
Miro's blog leaves a strong impression that the author eats only buckwheat and chicken breast. The book also does not show any innovative approaches to nutrition. Lena Miro suggests consuming 15-20% of daily calories from fats, 30-35% from proteins, and 45-50% from carbohydrates. Which is pretty typical of old-fashioned diets from the 1980s.
Dietary recommendations are accompanied by a typical set of prohibitions - do not eat sweets, fatty foods, fried foods. However, a piece of chocolate or one marshmallow, a square of chocolate or 1 marshmallow is the acceptable minimum. But you should eat them strictly until 12 noon, just like in.
Other sources of fats and carbohydrates are allowed only up to 16 hours. You can have dinner 3 hours before bedtime with a dish rich in fiber and protein.
Exercises from Lena
Lena suggests that you first master home gymnastics, any exercises “for the abs, thighs, buttocks, arms and back” performed every other day, plus light walks - this is enough for the first month of “transformation”.
From the second month, Miro suggests starting to go to the gym. It is necessary to study there power load 3 times a week, perform exercises on any cardio machine for 20 minutes after training, and devote 10 minutes to stretching.
There is 1 exercise per muscle group, for the “upper body” and back you do 15 repetitions per approach, for the legs and buttocks – 20-30. As an explanation, the author’s chic formulation “the legs must be burned out” follows.
However, if you read Lena Miro's blog, you probably know that the author does not accept muscular female legs, and dreams that everyone has the legs of Victoria Beckham.
From the third month you will add 1 hour of cardio between strength training. For some reason, the book does not give any recommendations on heart rate zones and dosage of training effort.
In the fourth month, you will have to add a 20-minute yoga routine to your classes.
Conclusion
Is it possible to lose weight with such recommendations? Yes, definitely. The book will be of interest to fitness beginners and fans of Lena's blog. And, by the way, the glossy edition contains Lena Miro’s signature vocabulary – “pigs”, “seals” and “hippos”. You'll like it.
