Intermittent fasting 16/8 for women - menu for the week, reviews and results

Intermittent fasting is a nutrition system that involves regularly refusing to eat food for a certain period of time. One of the most popular regimes is the 16/8 schedule - eating is prohibited for 16 hours, followed by 8 hours when you can eat.

The rules of the 16/8 diet mean no breakfast, a hearty lunch, an afternoon snack and an early dinner - in fact, food is only allowed from noon to 8 pm. The advantage of intermittent fasting is the normalization of metabolism. According to reviews, this diet is especially effective for women.

Intermittent fasting - what is it?

The 16/8 diet is one of the most popular weight loss methods among women. It is based on 16 consecutive hours of fasting and 8 hours of eating with almost no restrictions. The main thing is to observe intervals.

Within 8 hours you are allowed to eat your entire daily food allowance. You need to understand that nutrition should consist of healthy foods. For the next 16 hours of fasting, you can drink only pure water, herbal tea, coffee without milk and sugar. All this helps speed up metabolism and remove toxins. Alcohol is allowed only in moderation.

This diet should be followed for no more than 2 weeks.

Diet according to the “Minus 60” System

In order to lose extra pounds, lose weight from 60 to 50 sizes, you just need to strictly follow the principles of the menu system. This does not require any special expenses; this regime is standard for most people, so compliance difficulties rarely arise.

Let's take a closer look at the basics of nutrition according to the system from Ekaterina Mirimanova.

What can you eat for breakfast?

There are no special restrictions on eating during breakfast. It is based on compliance with a number of principles:

• inclusion of any foods (especially those that you want, but cannot be eaten at other times of the day);
• a ban on the consumption of milk chocolate (it is recommended to replace it with a bitter variety);
• Breakfast is mandatory: 2 meals are allowed, one light, the other hearty (after the body finally wakes up).

Proper lunch

Having studied the nutrition table with permitted and prohibited foods, you can draw conclusions about which of them should be included in your daily diet.

Important rules for creating a lunch menu:

• prohibition of combining meat and fish dishes with potatoes, pasta, cereals, legumes (this applies to both first and second courses);
• steaming, boiling, baking;
• frying food is prohibited;
• sausages and canned food are allowed up to once a week, without combining with bread, potatoes, pasta;
• the meat should not be fatty, the skin should be separated before cooking;
• non-fatty fish is allowed (carp, pike perch, pollock, cod);
• buckwheat and wheat cereals can be included in the menu only once a week;
• a portion of a side dish with carbohydrates should not be more than 200 g;
• pickles, canned food should be consumed before 2 pm;
• fresh vegetables are preferable to salted ones;
• Only rye bread is allowed, not combined with meat first or second courses;
• cheeses (processed, hard) up to 50 g per day;
• low-fat milk-containing products are allowed;
• sour cream, vegetable oils are allowed only for 14 hours;
• It is better to avoid mustard, adjika, and ketchups; they have the ability to increase appetite;
• melons and watermelons should be consumed separately from other food, in small quantities;
• Clean water is best for drinking.

Diet dinner

There are particularly strict requirements for dinner:

• dinner should take place before 18:00; if a person goes to bed later than midnight, it is allowed to push dinner forward a couple of hours;
• fruits with dairy products, cereals or vegetables are allowed;
• vegetables are allowed to be combined with buckwheat and rice cooked in water;
• Meat and fish dishes should not be served with side dishes;
• mushrooms should be excluded;
• Avocados are not allowed for dinner;
• You can drink still water, teas, herbal decoctions, infusions.

The benefits and harms of intermittent fasting

Before starting a diet, you need to understand its basis, understand its benefits and harms. As a result of large-scale studies, it was found that such weight loss is effective and safe for people suffering from obesity. But you need to understand that only healthy men and women, without chronic diseases and contraindications, can go on a fasting diet.

The founders of the fasting diet believe that it is beneficial for the whole body. As a result of reducing calorie intake, fat consumption begins, and muscle mass is preserved. Sugar levels return to normal, blood pressure stabilizes, immunity is strengthened, toxins are released, overall health improves and the body feels light.

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There are also possible side effects in the form of headaches, malaise, indigestion, constipation, drowsiness, irritability, and abdominal cramps. Fasting and refusing to eat for such a period is stressful for our body; we need to be careful and not break down, otherwise fasting can turn into impulsive overeating. If you have problems with the perception of food or you “eat” your emotions, the fasting diet is definitely not for you.

Does it really work?

The system described above really works. 16 hours of no food (even while sleeping) activates your metabolism. We kind of pump up the metabolism and tell it: “Wake up, buddy. It seems like we need your help!”

But the most important thing is that in conditions of a lack of energy, the body takes it from old reserves (our sides and hips). Plus, insulin production is normalized, which helps burn fast carbohydrates (but this does not mean that from now on you live on them forever).

So you lose weight even in your sleep. A fairy tale, not a diet. We deserve this way of losing weight, don’t we?

Who is the weight loss method suitable for?

Intermittent fasting is chosen by those who suffer from excess weight and obesity. This diet is most suitable for people with good willpower, those who know how to follow a regimen and combine it with other activities. The best results will be obtained by people who play sports and lead an active lifestyle. 16/8 intermittent fasting is intended for healthy people without acute or chronic illness.

During fasting, sensitivity to insulin increases, thereby eliminating insulin resistance, which leads to the development of obesity and diabetes. Therefore, intermittent fasting is chosen by people who want to lose weight.

Contraindications

Contraindications to the 90-day diet:

• Diabetes.
• High cholesterol levels.
• Diseases of the heart and blood vessels.
• Pathologies of the liver, kidneys, endocrine system.
• Disturbances in the functioning of the nervous system, mental problems.
• Pathologies of the gastrointestinal tract, unstable stool.
• Children and teenagers, as well as people who play sports professionally, should not adhere to the diet.
• The presence of individual intolerance to the foods on which the diet is based.
• Breastfeeding, pregnancy.
• Recovery period after surgery or injury.
• Weak immunity.
• Exacerbation of any chronic diseases.
• Infectious diseases.

Basic principles of 16/8 intermittent fasting

Before starting the diet, you need to learn the basic principles of 16/8 intermittent fasting for women:

• within 8 hours you need to eat three times;
• you need to adhere to your own calorie intake per day;
• refrain from fatty and salty foods, fast food and sweets, bakery and confectionery products;
• be sure to drink at least 1.5-2 liters of water per day;
• you need to eat more fruits and vegetables, in between meals;
• It is advisable to play sports to achieve the best effect;
• It is better to do sports on an empty stomach.

Recipes according to the “Minus 60” System

In order to organize the process of losing weight according to E. Mirimanova’s system without deviations from its basic rules, you can study and adopt a number of easy-to-prepare dishes. Let's look at the most popular of them.

Buckwheat casserole

Ingredients:

• buckwheat – half a glass;
• minced meat – 300 g;
• onion – 1 pc.;
• a raw egg.

Recipe:

• cook the cereal, cool;
• finely chop the onion and mix it with the minced meat;
• simmer the minced meat, cool;
• mix buckwheat with minced meat, add egg;
• to stir thoroughly;
• place in a greased form;
• Bake in the oven at medium temperature until a crust appears.

Pink salmon baked in foil

Ingredients:

• pink salmon – 1 carcass;
• salt;
• lemon – juice from 1 pc.;
• ground black pepper.

Recipe:

• clean the fish, gut it;
• remove the backbone from the fish, cut it into portions;
• make molds out of foil;
• put fish in each form, add salt, pepper, and lemon juice;
• fold the edges of the molds so that they hide the fish;
• bake for 20 minutes at 180 degrees in the oven.

Chicken rolls with cottage cheese

Ingredients:

• chicken fillet – 5 pcs.;
• low-fat cottage cheese – 180 g;
• low-fat cheese – 150 g;
• garlic – 2-33 cloves;
• salt.

Recipe:

• grate cheese;
• finely chop the garlic;
• mix cottage cheese, garlic, cheese, salt;
• cut the fillet, beat it, salt it;
• Place the filling on each fillet, wrap, and secure with a toothpick;
• fry in a frying pan until golden brown;
• bake for 25 minutes in the oven at 200 degrees.

Cucumber salad with sesame seeds

Ingredients:

• cucumber – 2 pcs.;
• dill;
• olive oil – 1 tbsp. l.;
• sesame – 1 tbsp. l.;
• garlic – 1 clove;
• salt.

Recipe:

• cut cucumbers into strips;
• finely chop the greens;
• fry sesame seeds in a frying pan;
• mix the ingredients;
• pour oil over it.

Zucchini soup

Ingredients:

• chicken broth - 1 glass;
• young zucchini – 1 piece;
• onion – 1 pc.;
• milk - half a glass;
• sour cream – 1 tsp;
• greenery;
• salt.

Recipe:

• cut vegetables into cubes;
• Boil vegetables in broth until half cooked;
• beat with a blender;
• add milk, herbs, salt, sour cream;
• boil;
• When serving, add finely chopped herbs.

How to eat properly during 16/8 intermittent fasting for women

For the effect to be impressive, women need to adhere to the principles of intermittent fasting, as well as follow the rules of nutrition. You need to understand that you can get the desired result only with a healthy diet and physical activity.

Proper nutrition consists of a significant amount of vegetables and fruits, healthy fats, nuts, foods high in protein and fiber. During the diet, you need to forget about fast food and sweets, fatty foods and bread. These foods will only hinder your weight loss. And if you are hungry, it is better to drink more water.

During a sixteen-hour fast, you can only drink water, unsweetened tea and coffee without sugar. Sugary carbonated drinks and juices are prohibited. And if you want to drink alcohol during the diet, only a small amount is allowed.

Authorized Products

During the diet, you need to pay special attention to nutrition. It is important to include foods with sufficient protein in your diet, such as chicken and quail eggs, chicken, beef, turkey, cheese, cottage cheese, mushrooms, nuts, beans, peas, lentils and lean fish.

Healthy fats are required, their sources: butter and vegetable oil, sour cream, kefir, dark chocolate, cheese, herring, salmon, saury, pork, lamb.

It is also recommended to pay attention to products containing complex carbohydrates: dried apricots, raisins, prunes, marshmallows, marmalade, marshmallows, berries, fruits, vegetables, pasta, cereals.

List of prohibited products

During intermittent fasting, the following foods are strictly prohibited:

1. Carbonated sweet drinks and kvass. Diet drinks are also prohibited - they contain a huge amount of sugar, which oversaturates our body.
2. Juices. Almost all juices on store shelves contain preservatives; their usefulness is close to zero. If you want to drink juice, you need to make it yourself and drink it the same day.
3. Energy and protein bars. Such sweets are almost no different from regular chocolate ones; they also contain a lot of preservatives and sugar, despite the protein and fiber content. If you really want it, it’s better to eat natural nuts.
4. Products that contain corn syrup, fructose or sucrose. Eating foods with these ingredients spikes your blood sugar levels and can lead to huge health problems, including diabetes.
5. Breakfast cereals. They contain a significant amount of sugar. Only those with no more than 5 g of sugar are acceptable.
6. Chips, crackers. May cause exacerbation of gastritis and obesity.

Fully or partially limited products

Bakery products, animal and poultry meat, sausages, pasta, crackers, waffles, gingerbreads, fish, sugar, any sweets (cakes, cookies, pastries, chocolate, candies, sugar, honey, jam), cheeses, semolina are completely excluded from the diet. porridge, nuts, seeds, any pickles, smoked and canned foods, dumplings, dumplings. It is not allowed to include any animal, culinary or vegetable fat-based products (margarine, mayonnaise) in the diet.

Starchy vegetables are prohibited (potatoes, rutabaga, pumpkin, Jerusalem artichoke, corn, squash, horseradish root, parsley, celery, all legumes). Alcohol containing and carbonated drinks, fast food, canned meat and fish, packaged juices, coffee, alcohol and foods that stimulate the appetite - sauces, spices, seasonings are completely excluded.

Table of prohibited products

How to prepare for fasting

You can’t suddenly start fasting; you need to prepare your body, otherwise stress and breakdown are inevitable. It is advisable to prepare in advance for fasting. In about two weeks, you need to start reducing the daily amount of calories: to start by 10-15%, and then gradually reduce further.

Tips for preparing for fasting:

1. It is recommended to start keeping a food diary, which will list your entire diet with calorie calculations.
2. Calculate your personal optimal ratio of proteins, fats and carbohydrates and plan your diet taking this into account.
3. At the preparatory stage, reduce the amount of sweets, fatty foods and semi-finished products consumed.
4. Start adding physical activity little by little if you haven’t already. You can increase the daily number of steps taken, or start strength training or cardio training.
5. Start drinking more water, at least 1.5-2 liters per day.
6. Choose the time that suits you best.

Diet for men from belly fat for 7 days

The essence of this nutrition program is the daily consumption of a certain group of foods. Due to the loss of excess water, 5–7 kg of excess weight will be lost in a week, and the “beer” belly will decrease. Drink a glass of water 20 minutes before meals and eat 5-6 times a day. From the weight loss menu, exclude salt, alcohol, sugar, baked goods, fast food, and fatty meats.

Diet

The weekly menu for weight loss begins with a vegetable day (Monday) . Raw vegetables make up 1/3 of the diet, the rest is stewed or steamed:

• breakfast – tomatoes, cucumbers (250 g);
• lunch – radishes (150 g);
• lunch – steamed zucchini, broccoli, pumpkin (250 g);
• afternoon snack – boiled beets (150 g);
• dinner – stewed cabbage (250 g).

Tuesday, fruit day:

• breakfast - bananas, grapes (250 g);
• lunch – kiwi, apples (150 g);
• lunch – figs, mango (250 g);
• afternoon snack – plum, pear (200 g);
• dinner – orange, grapefruit, peach (250 g).

Wednesday, berry diet:

• breakfast – raspberries, cherries (250 g);
• lunch – currants, gooseberries (150 g);
• lunch – watermelon, lingonberries, strawberries (250 g);
• afternoon snack – pomegranate (200 g);
• dinner – cranberries, blueberries (250 g).

Thursday, fermented milk day - eat cottage cheese (200 g) and drink kefir or fermented baked milk (1.5 l).

Friday, vegetable day - the menu of the 1st day is repeated.

Saturday, berry-kefir diet:

• for breakfast, lunch, lunch, afternoon snack - 150 g of berries of one type;
• dinner – kefir (250 ml).

Sunday, fruit and vegetable juices:

• breakfast – grape juice (200 ml);
• lunch – tomato juice (250 ml);
• lunch – apricot juice (250 ml);
• afternoon snack – pumpkin juice (200 ml);
• dinner – grapefruit juice (250 ml).

16/8 Intermittent Fasting Plan for Beginners

Often, with intermittent fasting, the eating period is chosen from 12 noon to 8 pm. This is the best option: you just need to skip breakfast, and the night will pass as usual. And after noon, you can calmly eat a full lunch and dinner, and you can have a snack in between.

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Some people prefer the period from 9 am to 5 pm. It is convenient for them to have a full breakfast and lunch, and after 5 pm they don’t eat at all.

If you are just starting to get acquainted with fasting, it is recommended to try both options.

Nutrition during intermittent fasting should be balanced. You need full meals, there may be several of them, as well as snacks. The main thing is to follow all the principles and rules of intermittent fasting 16/8, and the schemes may already be different.

Exit

When the diet ends, the body will need to replenish nutrients, enzymes and adjust hormonal levels. You should start taking multivitamins and probiotics, and also limit your intake of hormone-containing foods. These include dairy and meat products.

If you plan to lose weight in 7 days, the exit takes at least 3 days. At this time, it is better to limit yourself to vegetables, fruits, and raw vegetable oils. Avoid:

• sweets;
• conservation;
• fried;
• smoked meats;
• fast food.

At first, water will return, so it is worth reducing the amount of salt. It will delay the release of fluid from the body. Good physical activity will help facilitate this process. It is important to remember that after breakdowns it is better to take an easy walk of an hour.

An intensive diet can cause sudden weight gain upon completion. It is important to switch to your usual diet gradually. To do this, you need to gradually include new foods in your diet and in no case exceed your daily calorie intake. Regular cardio exercises, which increase metabolism within 24 hours after training, will help maintain results.

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Menu for weight loss with intermittent fasting

The 8/16 intermittent fasting menu for a week is compiled by each person personally for himself and his preferences. For example, you can use this menu.

For a week

Monday:

• breakfast: cottage cheese with fruit, 2 boiled eggs, coffee without sugar, marshmallows;
• lunch: chicken broth soup, steamed turkey cutlets;
• snack: nuts;
• dinner: vegetable salad, chicken breast and boiled egg.

Tuesday:

• breakfast: oatmeal with fruit, a sandwich with grain bread and cottage cheese, herbal tea without sugar;
• lunch: beef soup, steamed pork cutlets;
• snack: two cucumbers;
• dinner: omelette of egg whites and herbs, kefir 2.5% fat.

Wednesday:

• breakfast: millet porridge, coffee without sugar, milk and cream, marshmallows;
• lunch: potato soup, pork meatballs, carrot and egg salad;
• snack: 2 apples;
• dinner: grain cottage cheese with sour cream 10%.

Thursday:

• breakfast: 2 boiled eggs, coffee without sugar, milk and cream, cheesecakes with honey;
• lunch: tomato soup, chicken fillet with tomatoes, baked in the oven, beet salad;
• snack: tea without sugar with lemon, marshmallows;
• dinner: boiled hake, cucumber salad.

Friday:

• breakfast: cottage cheese casserole, tea with honey and lemon;
• lunch: vegetable puree soup, pasta with vegetables, tomato and onion salad;
• snack: a handful of berries;
• dinner: yogurt 2.5%, steamed chicken breast.

Saturday:

• breakfast: boiled potatoes, coffee without sugar, milk and cream, dark chocolate;
• lunch: borscht with beef, bread with a piece of cheese, tomato and sweet pepper salad;
• snack: 2 boiled eggs;
• dinner: pollock baked in the oven with dill and lemon, stewed cabbage.

Sunday:

• breakfast: boiled rice, a slice of bread with salmon and butter, tea with lemon;
• lunch: stewed vegetable mixture, steamed chicken cutlets;
• snack: yogurt 2.5%;
• dinner: boiled turkey, stewed zucchini.

During the day you can drink tea and coffee without sugar, milk and honey, be sure to drink water, you can add a slice of lemon. We maintain a calorie deficit of 10% of our norm.

Daily schedule for intermittent fasting

As stated above, there are two main intermittent fasting plans. Let's look at the patterns of the day with them.

Intermittent fasting day plan from 9:00 to 17:00 for beginners:

• 7:00 - drink a whole glass of water at room temperature;
• 8:00 - drink a cup of tea or coffee without sugar, milk or cream;
• 9:00 - first meal;
• 11:00-12:00 - time for training or vigorous activity;
• 12:00 - snack;
• 13:00 - lunch;
• 15:00 - snack;
• 17:00 - dinner;
• 17:30-9:00 - fasting.

Scheme of the day of intermittent fasting from 12:00 to 20:00:

• 7:00 - drink a whole glass of water at room temperature;
• 8:00 - drink a cup of tea or coffee without sugar, milk or cream;
• 10:00 - drink a cup of tea or coffee without sugar, milk or cream;
• 11:00-12:00 - time for training or vigorous activity;
• 12:00 - first meal;
• 14:00 - snack;
• 16:00 - lunch;
• 14:00 - snack;
• 20:00 - dinner;
• 20:30-12:00 - fasting.

Authorized Products

The basis of the porridge diet is buckwheat, oatmeal, rice, pearl barley, barley, wheat and millet porridge cooked in water. It is advisable to use unpolished brown rice. The taste of dishes is adjusted with aromatic herbs (parsley, basil, dill, rosemary) and seasonings - paprika and a minimum amount of salt. With a non-strict diet, the consumption of almost all non-starchy vegetables (cabbage, peppers, cucumbers, asparagus) and sweet fruits (with the exception of bananas) is allowed.

The diet includes low-fat fermented milk products (yogurt, kefir), low-fat cottage cheese, freshly prepared vegetable and fruit juices. It is important to maintain drinking regime and water balance - the volume of free liquid consumed should be 2-2.5 liters per day from purified and still mineral water, green and herbal unsweetened tea.

Table of permitted products

How to get out of intermittent fasting correctly

The recommended period of the fasting diet is 2 weeks. For the first time, it is advisable not to violate this recommendation. If you do intermittent fasting for a long time or incorrectly, you may experience headaches, severe attacks of hunger, stomach cramps, weakness, irritability, heartburn, bad mood, constipation, etc. If even one sign appears, you need to stop this diet immediately.

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Also, a long-term fast diet can lead to an eating disorder and completely change your attitude towards food, even anorexia.

Preparation

Body correction requires planned preparation. It will help remove excess fat deposits without losing weight in the process of losing weight. Preparation consists of 4 steps:

1. You need to calculate the volume of food you need and purchase all the ingredients in advance.
2. It is better to remove prohibited products or replace them with healthy analogues in case of a breakdown.
3. Before going on a diet, you should measure your weight and body measurements.
4. It is useful to stock up on sources of motivation in advance in case of doubt.

Before the first day, it is better to remove harmful foods and eat healthy foods, but do not overeat. The transition to a diet should be smooth. Too sudden jumps from one type of nutrition to another can cause enormous damage to a weakened body.

Reviews and results of losing weight

Reviews of women who have already tried 16/8 intermittent fasting and their results.

Alena Lanskaya, 24 years old, Balashov

I have been doing intermittent fasting for a year, eating three times a day, and snacking on small amounts of fruit. I monitor the amount of food, water and calories in each meal. In six months I lost 30 kg. It turned out that it was easier than starving and even eating buckwheat. And all my life I struggled with excess weight, but not so effectively. It turned out to be simpler than I thought. I wish everyone success in this!

Inessa Arkelyan, 29 years old, Kazan

But I think that the diet needs to be selected individually. I myself first took the mywellness DNA test at mygenetics, and only then changed my diet to lose weight. They put together a sample diet for me that suits my genetics better, and gave me a lot of recommendations on nutrition and sports. And the main thing is that there is a result, I’m slowly losing weight and I don’t feel any hunger, which is the main thing.

Anastasia Kutepova, 28 years old, Vetka

I've been losing weight for a year. Calorie counting, physical activity: Zumba, fitness, running, walking. I lost 25 kg. It was 104, now it’s 79. I’ve been weighing for a month now. I read about intermittent fasting. Despite some unoptimistic comments, I want to try it. Starting today, or rather evening. The last meal today was at 17.00. So I’ll check how much I can save in the week before next Wednesday.

Evgenia Popova, 25 years old, Izhevsk

Minus 17 kg in a year and a half and minus 10 kg in 5 months on intermittent fasting or how the trending weight loss system taught me to eat twice a day, without limiting myself. Do not neglect sports if your diet contains sweets and various excesses. Here either you deny yourself everything, or you still don’t sit still. So, for example, in 3 months of self-isolation I lost 5.5 kg. I ate less, moved more. Yes, I couldn’t walk 10 thousand steps outside, but at home a stepper helped me with this. An hour of studying with the series and the daily activity is completed. Don't forget that the key to success on any diet is to consume less than you burn.

Svetlana Afanasyeva, 32 years old, Semikarakorsk

6 months PG! The result that I had dreamed of all my life, but no longer hoped to achieve. Why didn't I find this power system earlier?! Today's weight is 48 kg, and it has never been so stable after losing weight. I noticeably increased my calorie intake, sometimes with less-than-quality food. With the arrival of cold weather, you want to eat a little more. But in the 16-hour window I don’t feel hungry at all. I eat from 12 to 19 hours. For now, I have removed fasting days and fasting days altogether. I try to do more sports at home (plank, jump rope, sometimes elliptical trainer) and walking.

Alina Andreeva, 26 years old, Kirovsk

Probably only the lazy have not heard of cyclic fasting. Knowing that volumes are more important than numbers on the scale, I took measurements, weighed myself and began my 30-day experiment. Total: in a month I lost 4.3 kg and the volume was gone: in the chest 2 cm, in the waist 8 cm, in the stomach and sides 8 cm, in the hips 4 cm. For some, the results are small, for me they are not bad. The changes are clearly visible in the clothes. The waist and stomach went the best.

The role of psychological attitude

A proper psychological attitude is also an excellent help during a diet.

According to Ekaterina Mirimanova, first of all, you should love yourself even in your previous body with all the extra pounds, and only then get down to business.

Internal problems sometimes prevent you from reaching the finish line no less than food cravings. Motivation like “I want to fit into my favorite dress” is no good. When the dress is just right, the interest will disappear and the weight will return.

Additional recommendations

Before you go on the Minus 60 diet, you should get a kitchen scale. Mirimanova’s nutrition system really doesn’t require counting calories. However, in order to control the amount of food you eat and not torment yourself with thoughts that you have eaten more than you should, it is best to weigh the food before eating. In addition, it is recommended to purchase a vitamin complex, since even with such a variety of foods as in the “Minus 60” program, there will still be a shortage of nutrients.

Advice from nutritionists

To reduce body weight you need to follow the recommendations:

1. You cannot use hunger as a means to lose weight.
2. Eat only healthy, fresh food.
3. Cook meat products without using oil.
4. Engage in physical activity or sports.
5. If you feel like eating something sweet, try brushing your teeth.

You should eat balanced, natural foods. When counting calories, you need to make entries in a food diary. You can't go hungry. Snacks made from low-calorie foods are required.

Vegetarians can lose weight only with a harmonious combination in the diet:

• cereals;
• fruit;
• proteins;
• vegetables

You can lose 5 kg in a week, the main thing is to choose a diet that will not harm your health and will help you maintain your achieved position. A person must approach this issue responsibly and decide for himself which method to use.

Article design: Svetlana Ovsyanikova

Massage

Massage helps relieve physical pain after intense exercise, removes cellulite areas and rejuvenates the skin. It is good to combine with any diet.

The effect of massage treatments on weight loss:

• Acceleration of lymph flow in the human body.
• Restoration of blood circulation in body tissues.
• Restoration of the digestive tract.