After Ekaterina Mirimanova was able to get rid of 60 kg of excess weight, she had the opportunity to form the concept and basic rules of the "Minus 60" diet. The particular popularity of this method of losing weight gives the moment that the diet does not imply the abandonment of your favorite goodies, while the effectiveness reaches 3-7 kg per month.
This approach allows you to avoid excessive nervous tension or stress, which can occur in cases where the diet is strict and difficult to comply with.
The essence and principles of the diet "Minus 60"
They say that "Minus 60" - this is not a diet, but a real system that influences lifestyle and completely changes dietary habits.
This is not a high-speed approach, on the contrary, it counts on the long-term and consolidation of the obtained results, which subsequently will allow to periodically deviate from the correct diet without fear of consequences.
Adhering to the diet "Minus 60", you should monitor compliance with the following principles:
- Meals should be daily and three meals a day;
- The size of the food plate should match the size of the two cams;
- The volume of dessert dishes consumed should be minimal (in this case, their complete exclusion from the diet will not work, they should be present, but in smaller quantities);
- The time from one meal to another is not interrupted by snacks;
- Water is used as needed;
- The use of salt is allowed, but in limited quantities (in this case, instead of the usual table salt is used sea);
- Eating after 18.00 is strictly prohibited, if the last meal for one reason or another is missed, you will have to wait until the morning;
- If overeating happens, the main thing is not to start blaming yourself for it and not to try to eat anything at all the next day, it will be enough just to give up the excess of fast carbohydrates (that is, only dessert) and slightly increase the amount of slow carbohydrates;
- If after a couple of days from the start of the diet, hunger does not ease, then you can increase the standard portion by about 1.5 times, but without adding any prohibited foods to the diet;
- The diet should be supplemented with physical exercises (at least half an hour a day), this will allow you to avoid situations where the weight “gets up” and it starts to seem like it won't go away a single gram more;
- Be sure to monitor the condition of the skin, which, due to a sharp weight loss, can sag or be decorated with numerous stretch marks (necessary: scrub, cream, self-massage, gymnastics and stretching exercises).
Allowed and prohibited products
According to the Minus 60 diet, there are several food groups:
- Fruit + Dairy products (with fat content less than 5%).
Permissible fruits include: apple, plum (only 4-5 pieces), kiwi, oranges, tangerines, lemons, berries (1 handful), pineapples, dried fruits (only 5-6 pieces), no more than two slices of melon or watermelon .
- Vegetables + fruits.
Fruits are allowed the same and in the same quantity as in the first group. Regarding vegetables, restrictions apply only to peas, potatoes, corn, pumpkin, eggplant, avocados and mushrooms.
- Vegetables + cereals.
Restrictions on vegetables and mushrooms are the same as in the second group. Of the groats allowed the use of buckwheat and rice.
- Cereals + fruits.
In addition to buckwheat and rice, it is allowed to eat barley. The list of permitted fruit does not change.
- Protein products.
Turkey meat, beef meat, chicken fillet, pork tenderloin, rabbit meat, chicken egg (only 1 piece), fish, seafood, some by-products (with low fat content). Sausage can not be consumed at all.
- Milk products.
From this group, the use of kefir / ryazhenka (200 ml at a time), cottage cheese (with a low percentage of fat, not more than 100 g), goat cheese (not more than 50 g), sheep cheese (not more than 50 g), natural yogurts (with low fat, 200 ml).
- Vegetables + dairy products.
The list of permitted vegetables does not change. Regarding dairy products: yogurt and cheese is prohibited.
Allowed drinks:
- coffee - 100 ml, until 18.00;
- green tea - there are no restrictions on the volume, until 18.00;
- mineral water (non-carbonated) - can be consumed after 18.00;
- fresh juice - 100 ml (diluted), until 18.00;
- wine (dry red) - 1 glass, allowed after 18.00.
Pros and cons of the diet "Minus 60"
Pros:
- compliance with this diet is permissible at any age in the absence of contraindications;
- no need to do calorie counting;
- there are no categorical bans on a particular product group;
- It is allowed to eat any food and dishes until noon;
- there is no risk of ill health, since all the vitamins are available in sufficient quantities, there is no weakness and stress associated with compliance with strict prescriptions;
- There is no need to force yourself to drink a certain "norm" of fluid.
Minuses:
- overly long-term diets can weaken the endocrine and cardiovascular systems, since endogenous proteins are lost;
- an insufficient amount of protein can adversely affect the condition of the skin, resulting in atonicity, flabbiness, cellulite;
- state of hunger after 18.00 and until the next morning can cause stagnation of bile;
- A large amount of fast carbs during breakfast can lead to diabetes.
Contraindications
The following points may serve as contraindications to the use of this diet:
- The state of pregnancy and lactation (feeding);
- Diabetic disorders;
- Diseases of the cardiovascular system, gastrointestinal tract, gall bladder;
- Removal of the gallbladder in history.
Basic rules for creating the menu
Breakfast (must be!):
- Dense and nutritious food intake;
- You can eat anything, the main thing is to comply with the restrictions on the total;
- You can use tea / coffee with sugar (preferably cane), however, it is better if there is a gradual abandonment of sugar intake;
- The most suitable dessert is a pair of black chocolate cloves;
- Pasta, potatoes, pastries, seafood, meat, white bread is allowed, but with the observance of the size of servings;
- Cooking products should be stewing, baking in foil or using the oven;
- Allowed to add vegetable oil (1 tablespoon) in salads with fresh or stewed vegetables.
Dinner:
- Before 14.00;
- It is forbidden to eat sweets, dairy products with a high level of fat, white bread, pickles and smoked meats;
- Eating potatoes and pasta is permissible, but only if the dish implies adding vegetables;
- For the preparation of soup used secondary broth, always without potatoes;
- It is allowed to include in the ration of mushrooms and tofu, rye crackers, whole grain breads, hard-boiled eggs, seafood, meat and steamed cutlets;
- Garnish is recommended to cook vegetables from buckwheat and rice.
Dinner:
- Before 18.00;
- Suitable dishes from products baked in foil, boiled, steamed;
- No fried foods are allowed;
- Adding seasonings, soy sauce, salt is allowed;
- Products of any group are suitable, but considering that dinner should be mono-component (that is, products of the same type are used: either meat or vegetables).
Diet "Minus 60": a table of the menu for the week
| Breakfast | Dinner | Dinner | |
| Monday | Baked Potatoes, Coffee with Sugar | Vegetable stew, tomatoes stuffed with cheese, a slice of rye bread | Prawns, green tea |
| Tuesday | Potato casserole with fish, green tea | Baked in foil fish with beet salad with garlic, | Baked chicken fillet in foil |
| Wednesday | Cottage cheese with sour cream, tea and cake | Pasta Casserole with Egg and Cheese, Vegetable Salad | Stewed rice with vegetables |
| Thursday | Pancakes with curd filling, some fruit, coffee with cookies | Baked Chicken Fillet, Vegetable Salad | Boiled beef with soy sauce |
| Friday | Milk oatmeal, green tea with honey | Vegetable borscht, rye crackers | Vegetable stew |
| Saturday | Pasta Casserole with Egg, Fresh Juice | Buckwheat porridge with stew | Cottage cheese casserole |
| Sunday | Omelet with greens, tea with a bun | Spaghetti with cheese, fresh juice | Veggie cabbage rolls (without meat), tea |
Recipes on the system Mirimanova
Here are three interesting recipe dishes that fit perfectly into the diet, if you stick to the system "Minus 60". They differ slightly from the classical version in accordance with the requirements of the diet.
Ear Rostov
Ingredients:
- pike perch - 200 gr .;
- salmon - 200 gr .;
- onion - 1 piece;
- tomato - 1 piece;
- Bulgarian pepper - 1 piece;
- parsley - 20-30 gr .;
- salt, pepper - to taste.
Cooking time: 80 minutes.
Caloric content: 70.1 kcal.
Cooking progress:
- Put fish fillets into a suitable-sized saucepan and pour water, season with salt and pepper and put the saucepan on a slow fire (about half an hour);
- Peel and chop the onion in the form of rings, wash and chop the tomato with pepper in the form of cubes, add vegetables to the saucepan (leave on the fire for another 10 minutes);
- Wash the parsley in running water, finely chop it, add the ear, turn off the fire and leave to infuse for half an hour;
- The ear is ready.
Pilaf "Aromatic"
Ingredients:
- rice - 0.5 kg;
- onion - 1 piece;
- carrots - 2 pieces;
- vegetable oil - 100 ml;
- garlic - 5-10 cloves;
- quince - 1 piece;
- salt, cardamom, pepper and herbs - to taste.
Cooking time: 50 minutes.
Calories: 56 kcal.
Cooking progress:
- Cut carrots and onions, put them in a cauldron or brazier, fry;
- Cut the plum, grate the garlic, together with rice and seasonings put it all in the cauldron;
- Pour all the water so that the water rises above the rice with two fingers;
- Put the container on medium heat, and do not touch for 40 minutes (do not even mix!), Or load the same ingredients in the multicooker bowl and install the program “Pilaf”;
- After the specified time, the pilaf is ready, you need to lay it on plates and decorate with finely chopped greens.
Pepper "in Venetian"
Ingredients:
- Bulgarian pepper - 2 pieces;
- chicken egg - 2 pieces;
- vegetable oil - 30 ml;
- cheese (hard varieties) - 200 gr .;
- dried basil and salt to taste;
- garlic - 5 cloves.
Cooking time: 40 minutes.
Calorie content: 78 kcal.
Cooking progress:
- Cook two eggs;
- Chop the boiled eggs and cheese with a grater;
- Peel and grate garlic, mix it with cheese and eggs, salt;
- Peel the peppers, stuff them with the prepared mixture;
- Preheat the oven and place the peppers seasoned with basil for 20 minutes;
- The dish is ready.
How to get out of the diet
Since the diet is not associated with any excessive restrictions and refers to one of the options for a healthy, normal and balanced diet, there is no need to stop observing it at any stage. Especially since in practice it is not at all difficult to stick to the Minus 60 diet.
Do not forget that the cessation of dietary diet, suggests that you have to remember to maintain physical activity and walks in the fresh air. It will also be right sometimes to arrange fasting days with the use of low-calorie dishes.
Weight Loss Reviews
Many managed to test on themselves the power supply system of Catherine Mirimanova "Minus 60", and this is what they think about it:
And in addition to the article - an interesting video about the diet "Minus 60".
