Diet “Minus 60” - weight loss system of Ekaterina Mirimanova

Diets have always occupied the minds of people, because the easiest way to lose weight is to limit yourself to your usual diet. However, just stopping eating something does not mean losing weight. This is more likely to cause health problems. Nevertheless, diets and all kinds of weight loss systems are becoming increasingly popular. Today we will look at one of them, which is called “Minus 60” and, according to its supporters, allows you to lose more than 60 kg of excess weight. But all the information presented cannot be used as a guide to action. Only specialists can select a weight loss plan. The Dr. Bormenthal weight loss clinic uses its own patented weight loss technique, with which more than half a million people have already lost weight. The technique is described in more detail here -.

Important system rules:

• Be sure to have breakfast, because the first meal starts the functioning of metabolic processes. If you wake up early, it won’t hurt to have breakfast twice: once very lightly, the second with more serious dishes included.
• In the morning you are allowed to drink tea or coffee, adding sugar to these drinks. But it is recommended to gradually reduce the amount of sugar.
• Among alcoholic beverages, dry red wine is not prohibited.
• Sweets are only allowed during breakfast. There are small restrictions here; you will have to give up milk chocolate, but you can use dark chocolate.
• Be sure to include steamed rice in your diet.
• White bread should be consumed exclusively during breakfast. For lunch you can only allow a piece of rye.
• For lunch, you can eat pasta or potato dishes, be sure to combine them with vegetables. During breakfast, these products can be combined with poultry or fish; at lunch, such combinations are prohibited.
• Dinner should be strictly before 6 pm or later, but 4-6 hours before bedtime. Moreover, this meal should be as light in content as possible; if it is meat, it should be without a side dish.
• Drink the amount of liquid that the body requires. Don't try to drink the maximum.

Advantages and disadvantages of the diet

The main advantages of the technique:

• no restrictions on common foods;
• even harmful foods are allowed at certain times of the day;
• obtaining substances necessary for the body from food;
• absence of “withdrawal” syndrome, when lost kilograms return again (provided that eating habits are maintained in the future).

Among the disadvantages of such a diet, the length of the process of losing excess weight is noted. After all, the body must adapt to a new nutritional system. In addition, a diet in which almost everything is allowed in the first half of the day, and serious restrictions apply in the second, is not suitable for everyone.

Advantages

Losing weight according to Mirimanova is a very simple diet, in which you do not need to give up most of your favorite foods, but just reconsider your diet. The system is used for women of any age and even during pregnancy. Weight loss occurs gradually, so the skin will not sag. In any case, exercise will help keep her in good shape.

The body will not strive to return to its previous kilograms, since it does not experience stress during weight loss. You will not feel weak and irritable. After the first noticeable results, your morale will improve, which will provide an incentive to continue losing weight.

Weight loss system “minus 60” by Ekaterina Mirimanova

The 60 minus diet from Ekaterina Mirimanova is now extremely popular. This is a famous trainer and expert in the field of healthy eating. In 2005, she put the basics of rational nutrition on paper by releasing the book “Minus 60.”

Let's consider useful tips for losing weight according to E. Mirimanova's system:

• Listen to yourself: do not deny yourself vegetables and fruits, and, if necessary, eat sweets.
• Lose weight not for the sake of someone else, but for your own sake: you shouldn’t get hung up on weight control, you need to let go of the situation.
• Refuse drastic changes, try to go gradually, in small steps, gradually changing your own eating habits.
• Reduce portion sizes to avoid overeating. It is advisable that the average portion does not exceed the size of a dessert plate.
• Make breakfast the main meal of the day: it is what starts metabolic processes in the body.
• In the evenings, eat no earlier than 17:00, but no later than 20:00. The ideal time is before 6:00 pm.
• Organize workouts that will help speed up fat burning processes.
• Avoid using fasting days.

Principles of nutrition

The minus 60 diet has a number of principles that you need to make familiar to yourself:

• eating specific foods at certain times of the day;
• the presence of strict restrictions on the composition and time of dinner;
• refusal to fast;
• the importance of breakfast;
• sufficient amount of daily fluid intake;
• having snacks between main meals;
• Do not mix carbohydrates and meat products.

Table of permitted and prohibited products

You can lose weight from 60 minus without adhering to a strictly limited diet. The products that are allowed for consumption are quite varied.

Table of foods allowed and prohibited during the diet

Exercise program

The set of exercises recommended for implementation includes training for different muscle groups. The repetitions of each of them should be increased every 10 days.

Important exercises:

• Lateral swings with both legs alternately: move your leg to the side, standing straight, hold onto the support with your hands. Change position after 20 repetitions.
• Cat: standing in a position on all fours, make a kind of “dive” with the body down, rounding the back and chest, followed by straightening on straight arms. Lock in the final position for 30 seconds. Repeat 12 times, carefully monitoring the tension of all muscle groups.
• Lying torso twists: raise the torso from a lying position, while knees should be raised at an angle of 90 degrees. Hands are gathered behind the head in a “lock”. Repeat 10 times.
• Swing your legs while standing on all fours: move each leg back in turn, holding it at a right angle. Repeat 10 times for each limb.
• Lying down stretches: Slowly raise your legs, keeping them straight, from a lying position until you reach a right angle. Repeat 15 times.
• Vertical scissors: standing straight, jump up, spread your legs wide, raise your arms above your head. Repeat 15 times.

Power scheme

The basic rules of nutrition according to the system can be studied by looking at the sample menu:

• Breakfast: no restrictions on products.
• Lunch: dishes must be boiled or baked, not fried. It is forbidden to combine cereals and sweets, potatoes or pasta and meat, fish.
• Dinner: Cook or bake foods without adding oils. You can combine fruits, cereals, vegetables. If meat, then be without vegetables and side dishes. Cottage cheese and dairy products are allowed. Sweets are strictly prohibited.

What kind of holiday dishes can there be?

The weight loss system, despite the presence of some restrictions, can and should be used during the holidays.

On special days, you can allow yourself to eat:

• up to 50 g of hard cheese;
• meat (without combining with bread);
• other products, but the time of their consumption and combination must coincide with the basic principles of the diet.

Let's consider one recipe that will help decorate and diversify the holiday table of a losing weight person.

Chicken baked in foil with pineapples

Products:

• chicken breast – 1;
• canned pineapple;
• soy sauce or unsweetened yogurt;
• pepper;
• salt;
• 1 tsp. vegetable oil.

Recipe:

• Remove the skin from the breast, make cuts on it, and season with spices.
• Place the breast on the foil, place the pineapple on top.
• Bake for 20 minutes at 180 degrees in the oven.

System "Minus 60" during pregnancy

The minus 60 system may well be used during such an important period of a woman’s life as the time of bearing a baby. Due to the fact that there are no strict restrictions in the program, experts assume that a woman will adhere to its recommendations during pregnancy. However, before starting a diet, you should consult a doctor.

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.

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.

Rules

The basic rules of Ekaterina Mirimanova’s diet are eating by the hour.

Breakfast

The first meal must take place in the morning so that the body can start metabolism. You can eat everything, not counting calories. But it’s better to eat something light for the first breakfast - a sandwich with a piece of cheese, drink a cup of coffee, and at about 10 o’clock have a second breakfast, when you can eat more heartily - for example, a portion of oatmeal with berries or cheesecakes with carrots is allowed.

After 12 noon

It is after 12 o’clock that Ekaterina Mirimanova’s program involves restrictions. For example, food processing methods are of particular importance. It is advisable to cook meat in a double boiler; in extreme cases, cutlets and chops - in the oven. Potatoes are boiled in their skins or baked in their skins. Rice and buckwheat are allowed as a side dish for meat dishes.

You definitely need to eat a portion of vegetable salad. You can prepare Olivier, but season it not with ready-made mayonnaise, but with a homemade sauce based on sour cream and mustard.

Mayonnaise is one of those few products that you have to completely avoid. It is replaced with soy sauce, vegetable oil, natural low-fat yogurt or regular lemon juice. The taste of even traditional salads is unusual, but pleasant.

Afternoon snack and dinner

The afternoon snack in this system is sometimes called the second lunch. But that doesn't mean it has to be too nutritious. At 16:00 you can eat cottage cheese or fruit, drink low-fat kefir or yogurt (no more than a glass).

For dinner (it should take place no later than 18 hours) you can prepare a vegetable salad (with radishes, celery), casserole, boiled fish, etc.

System "Minus 60"

Often people who want to try this technique use a menu specially prepared according to its rules.

Menu for the week

You should try to organize the menu for the week as varied as possible in order to get the maximum amount of vitamins, macro- and microelements. The option proposed below can be changed at your discretion, observing the basic principles of E. Mirimanova’s diet.

1 day

Lunch: 200 g of boiled chicken breast, 100 g of vegetables prepared by stewing, 50 g of rye crackers.

Dinner: cucumber salad with sesame seeds – 300 gr.

Day 2

Lunch: boiled liver 200 g, boiled rice 100 g, boiled beets in the form of a salad with olive oil - 50 g.

Dinner: low-fat cottage cheese – 200 g, apple.

3rd day

Lunch: baked trout – 200 g, stewed mushrooms – 100 g, low-fat yoghurt – 50 g.

Dinner: salad, which includes bell peppers, onions, tomatoes, yogurt - 300 g.

4th day

Lunch: pasta and hard grated cheese – 200 g, baked turkey chop – 150 g.

Dinner: stewed vegetables 200 g, boiled chicken hearts – 2 pcs.

5th day

Lunch: cabbage rolls without meat – 300 g, plums – 50 g.

Dinner: baked mushrooms with broccoli – 200 g, kefir – 100 g.

6th day

Lunch: boiled potatoes – 150 g, onion and cabbage salad dressed with olive oil – 150 g, orange – 1 pc.

Dinner: jellied meat – 300 gr.

7th day

Lunch: buckwheat – 200 g, boiled tongue – 100 g, tomatoes – 50 g.

Dinner: egg – 1 pc., boiled sausage – 100 g, rye crackers – 50 g, grapefruit – 1 pc.

Menu for the month

The monthly menu can be prepared to suit your tastes and preferences, combining those products that are allowed by experts to be combined in one meal. The main thing is that breakfast remains the main meal of the day, and dinner is the lightest in content and calories.

Menu restrictions

Milk chocolate and semi-sweet wine are completely excluded from the diet. In the evening, you should not eat legumes, potatoes, mushrooms, pasta, avocados, eggplants, corn and pumpkin. Dinner is the last meal. Only on the first day of the diet you can have a small snack of fruits and vegetables, but this is an exception.

Basically, no additional foods are consumed between breakfast, lunch and dinner. If you feel very hungry, then green tea, 4 kiwis, 2 apples, 1 citrus, 10 pcs. are suitable as a snack. prunes The amount of food is calculated for the whole day. Once your body gets used to the changes in diet, you will no longer need snacks.

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.

Diet "Minus 60": reviews

Elena, 47 years old: started following the system 2 years ago. Since then it has become like family to me, I just can’t imagine eating differently. I lost 15 kg and have maintained this weight for a year.

Anzhelika, 58 years old: at my age it is difficult to decide on changes, but the extra weight was already a big hindrance. On the advice of specialists, I began to adhere to E. Mirimanova’s program and did not regret it. There are so few restrictions here that the diet is not even felt. And the weight is coming off, slowly but surely!

Peter, 45 years old: started losing weight with his wife using the “Minus 60” system. We have already lost 10 kg, our diet remains varied, I recommend it to everyone I know. I'm not going to leave this program.

Maria, 32 years old: I liked the diet setting. But I didn’t succeed in losing weight with her help, perhaps due to the fact that such a nutritional correction is practically impossible with my lifestyle.