Diet menu minus 60 for a month. Principles and effects on the body

Nutrition system minus 60, diet minus 60 Mirimanova Ekaterina

It turns out that you can lose weight without giving up flour and sweets, and not only for those who have iron willpower! We present to you the unique minus 60 diet, or rather the minus 60 nutrition system, developed by journalist Ekaterina Mirimanova. Thanks to her minus 60 nutrition system, Ekaterina Mirimanova lost as much as 60 kg in a year and a half on the minus 60 diet (after giving birth, Ekaterina weighed almost 120 kg).

Rule #1

“You need to be determined to lose weight”

Don't put off starting until tomorrow or the beginning of the week, start right now. Don't blame yourself for the weight you've gained and don't lose weight for the sake of some event or person. Lose weight solely for your own sake!

Rule #2

“By rebuilding your eating habits, gradually start a new life”

Healthy food is gradually becoming an integral part of your diet. Learn to eat small portions. Look for substitutes for your favorite but “harmful” foods that are similar in taste but “healthy”!

Rule #3

“Control your meal time”

In the morning until 12 noon you can eat any food, only milk chocolate is prohibited. From lunch onwards, food fried in oil is prohibited (the ban does not apply to grilling). Until 14.00 you can add no more than a teaspoon of sour cream (mayonnaise) to the dish. It is forbidden to eat meat or fish with pasta or potatoes. Eat buckwheat (rice) and vegetables as a side dish. You cannot add potatoes to soup made with meat broth, but it is better to make a lean soup with vegetables. As a dessert, you can eat fruits - citrus fruits, kiwi, apples, watermelon, prunes, pineapple, plums. There are more stringent compatibility restrictions for dinner. It is not recommended to skip dinner and have dinner before 18.00. You can eat meat or buckwheat/rice in combination with vegetables or without anything, you can also eat cottage cheese or dairy products, with fruit (preferably with fruit for lunch) or vegetables (with the exception of peas and legumes, corn, potatoes, mushrooms, pumpkin, eggplant, avocado).

Basic principles of the nutrition system minus 60 by Ekaterina Mirimanova:

1. To activate metabolic processes in the body, it is necessary to have breakfast in the morning. If you don't want to eat in the morning, eat a couple of rye crackers with cheese and coffee (tea or juice)

2. Limit your sugar intake; it is better to consume brown sugar or fructose. Gradually try to reduce your sugar intake.

3. Alcohol can be consumed in the form of dry red wine.

4. Replace milk chocolate with black, the higher the percentage of cocoa in chocolate, the better.

5. Eat more buckwheat or rice as a side dish. Start with regular parboiled rice, and gradually replace it with brown or wild rice.

6. White bread or crackers can be eaten in the first half of the day. In the afternoon you can eat exclusively rye crackers, rye bread as a last resort.

7. Pasta and potatoes are allowed to be eaten - the earlier in time, the better (best for breakfast). If for lunch - definitely without meat! And absolutely no potatoes or pasta in the evening.

8. Be sure to have dinner before 18.00. The earlier dinner, the better (more effective). Don’t overdo it; with your last meal at 5 p.m. you will fall asleep without feeling hungry. It is better to move dinner to an earlier time gradually.

9. Drink as much water as your body requires, do not force yourself. Same principle with salt.

10. The ideal dinner is rice, vegetables, yogurt (i.e. the lighter the food, the more effective).

11. It is necessary to avoid fried foods after 12.00 (baking, boiling, stewing, grilling is not prohibited).

Mirimanova's minus 60 system is suitable for people who do not crave instant results and is not suitable for people who crave clear instructions such as at 9.00 drink a glass of kefir, at 14.00 eat 2 eggs:. The minus 60 diet is a lifestyle that brings the desired result.

conclusions: the minus 60 system is more of a lifestyle with proper and healthy nutrition - separate nutrition. By switching to such a nutrition system, you will not feel hungry and will be pleasantly surprised every time you step on the scale.

Power system

1. For breakfast, if it is before 12, you can eat absolutely EVERYTHING! That's what you're thinking about now - it's possible.
2. You should have breakfast immediately after waking up. If you don't feel like it, eat at least something to jump-start your metabolism.
3. Breakfast should be one, and in no case lasts from 8 to 12

Between breakfast and lunch.

1. Snacks (not second breakfast, but a snack). You can snack on anything, unless it is really necessary (very hungry, you can’t wait until lunch). Remember that by lunchtime you should have an appetite.
2. What you can drink:
1. Tea of any kind (if with milk and sugar, then before 12-00)
2. Coffee (if with milk and sugar, then before 12-00)
3. Any water (except sweet soda)

DINNER

Cooking method

*Frying is a process in which products are subjected to heat treatment and brought to readiness in direct contact with fat or oil (deep frying) at a temperature that ensures the formation of a specific crust on their surface. (do not confuse the crust that forms during frying with the crust that forms during baking in the oven or during sauteing, these are different things)
**Sautéing - in our case - poured 1 tsp into the frying pan. oil, put in vegetables or some other products, fry a little, if necessary, add water and bring to readiness

Seasonings and sauces:

- Mayonnaise, or sour cream, or vegetable or olive oil are allowed until 14-00 in small quantities (about a teaspoon)
- soy sauce, coconut milk, ketchup, adjika, horseradish, mustard, vinegar also in small quantities, even if lunch is after 14-00
- you can use any natural herbs, spices, garlic, herbs.

What can be combined with what?

It is forbidden combine products from the group “Allowed meat and fish products” (except for eggs, you can add a little of them if necessary) with:
-potatoes, Jerusalem artichokes, pasta, sweet potatoes, corn*, couscous, legumes*, crisps or bread
* exceptions:
- if your vegetable mixture does not contain a lot of fresh corn or green peas, then this mixture can be combined with a meat group.
All other product combinations are permitted. But don’t forget that we are losing weight and there should be moderation in everything. Don’t get carried away with combining heavy foods, for example, “Eggplant stuffed with meat, mushrooms, rice, topped with cheese.”

What can you eat?

Everything is salted (we are not talking about salt, you can add salt to food), lightly salted, pickled, smoked, pickled, lightly salted, etc. in small quantities. This applies absolutely everyone products that are allowed for lunch.
Check the ingredients of the products to make sure they do not contain prohibited sugar, butter, etc. and so on.

Allowed soy products:
1. Soy sauce
2. Tofu

Allowed bakery products:
1. You can only have rye crackers (crisps, bread) or, at worst, rye bread. It's better to try to do without them.

Allowed fruits, dried fruits, nuts and berries
1. Apples (1-2pcs during the day (after 12-00)
2. Citrus fruits
3. Plums (not a lot)
4. Kiwi
5. Watermelon (1-2 pieces during the day (after 12-00)
6. Prunes (not many, 4-6 pieces)
7. Pineapple
8. Avocado

Allowed vegetables, mushrooms and legumes
Can be eaten Any
Rarely potatoes

Allowed meat and fish products (we do not eat skin or fat!!!):
1. Boiled sausage and frankfurters and other cooked sausage products. (rarely)
2. Meat (ANY)
3. offal (this does not mean that you can eat skin and fat!!!)
4. Fish
5. Seafood
6. Crab sticks (rare)
7. Eggs

Allowed cereals:
1. Any rice. Regular white polished is rare.
2. Buckwheat (as well as cereals and noodles made from 100% buckwheat)
3. Pasta ONLY from durum wheat rarely
4. Rice and buckwheat noodles (be sure to read the ingredients, there should only be rice and buckwheat in the composition).
5. Corn grits and couscous rarely

Dairy and fermented milk products:
1. You can eat any non-fat food.
2. Cheese can be of any fat content, about 50 grams (curd cheese - check the composition to ensure there are no prohibited additives, processed cheese is not allowed.)

What can you drink?

1. Tea of any kind
2. Coffee
3. Dry red wine.
4. Freshly squeezed juice from permitted vegetables and fruits (purchased if you are sure of the correct composition)
5. Dairy and fermented milk drinks.
6. Any water (except sweet sodas)

From lunch to dinner

1. Snacks. Allowed only when necessary (severe hunger, can’t wait until dinner). Remember that you should have an appetite for dinner. You can have a snack that is allowed after 12-00, one or two types of products (allowed vegetables, fruits, milk)
2. What to drink after lunch:
1. Tea of any kind
2. Coffee
3. Dry red wine
4. Any water (except sweet sodas)

DINNER

Cooking method

Any, except frying in oil or fat.

What can be combined with what?

You can only combine products from one option, except for Option No. 6 “Meat, fish”
In this option you can combine:
-Eggs in small quantities (about half an egg per 200 grams of meat, etc.) with meat, fish, and seafood
-different types of meat and offal from animals and birds among themselves
-different types of fish, fish by-products and seafood among themselves

What can you eat?

- Nothing salty (we are not talking about salt, you can add salt to food), marinated, smoked, lightly salted, etc. IT IS FORBIDDEN! This concerns everyone foods allowed for dinner.
- Check the ingredients of the products to ensure they do not contain prohibited sugar, butter, etc. and so on.
- Below are 7 dinner options.
You need to choose one of these options and eat only what it says, NO NEED TO ADD PRODUCTS FROM OTHER OPTIONS!!!

1 option “fruit and milk”:
2. Citrus fruits,
3. Plums (not a lot),
4. Kiwi
6. Prunes (4-6 pieces)
7. Pineapple
8. You can have dairy or fermented milk products with a fat content of no more than 5%.
9. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.).
In small quantities, lettuce leaves and seaweed (1-2 leaves), gelatin, agar-agar.
10. If you come across a very small amount of vegetables, this is acceptable.
What can you drink?

- Tea of any kind
- Coffee

- Dry red wine.
_________________________________________________________________

Option 2 “fruits and vegetables”:
1. Apples (1-2pcs during the day (after 12-00),
2. Citrus fruits,
3. Plums (not a lot),
4. Kiwi
5. Watermelon (1-2 pieces during the day (after 12-00)
6. Prunes (4-6 pieces)
7. Pineapple
8. Any vegetables, EXCEPT:
- Potatoes
- Jerusalem artichoke
- Peas
- Mushrooms
- Pumpkins
- Eggplant
- Avocado
- Legumes
- Batata
- Corn
9. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.),
10. It is allowed to season with 1 spoon of low-fat milk

What can you drink?
- Freshly squeezed juice from permitted vegetables and fruits (purchased if you are sure of the correct composition)
- Tea of any kind
- Coffee
- Water with or without carbonation (except for sweet sodas)
- Dry red wine.
_________________________________________________________________

Option 3 “fruits and cereals”:
1. Apples (1-2pcs during the day (after 12-00),
2. Citrus fruits,
3. Plums (not a lot),
4. Kiwi
5. Watermelon (1-2 pieces during the day (after 12-00)
6. Prunes (4-6 pieces)
7. Pineapple
9. Any rice except regular white polished
10. Buckwheat
11. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.).

What can you drink?
- Freshly squeezed juice from permitted fruits (purchased if you are sure of the correct composition)
- Tea of any kind
- Coffee
- Water with or without carbonation (except for sweet sodas)
- Dry red wine.
_________________________________________________________________

Option 4 “vegetables and milk”
1. Any vegetables, EXCEPT:
- Potatoes
- Jerusalem artichoke
- Peas
- Corn
- Mushrooms
- Pumpkins
- Eggplant
- Avocado
- Legumes
- Batata
2. You can have dairy or fermented milk products with a fat content of no more than 5%.
3. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.),
lettuce leaves and seaweed, gelatin, agar-agar.
4. If you come across a very small amount of permitted fruit, this is acceptable

What can you drink?

- Dairy and fermented milk drinks up to 5%
- Tea of any kind
- Coffee
- Water with or without carbonation (except for sweet sodas)
- Dry red wine.
_________________________________________________________________

Option 5 “vegetables and cereals”
1. Any vegetables, EXCEPT:
- Potatoes
- Jerusalem artichoke
- Peas
- Corn
- Mushrooms
- Pumpkins
- Eggplant
- Avocado
- Legumes
- Batata
2. Any rice except regular white polished
3. Buckwheat
4. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.),
lettuce leaves and seaweed, gelatin, agar-agar.

What can you drink?
- Freshly squeezed juice from permitted vegetables (purchased if you are sure of the correct composition)
- Tea of any kind
- Coffee
- Water with or without carbonation (except for sweet sodas)
- Dry red wine.

_________________________________________________________________

Option 6 “Meat and fish products (we don’t eat skin and fat!!!)”
1. Meat (ANY)
2. offal meat, fish, poultry (this does not mean that you can eat skin and fat!!!)
3. Fish
4. Seafood
5. Eggs
6. Not a lot of broth, about 100 ml, low-fat.
6. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.).
In small quantities, lettuce leaves and seaweed (1-2 leaves), gelatin, agar-agar.
7. If vegetables and fruits are used in cooking in small quantities, this is acceptable, but you cannot eat them.

What can you drink?
- Tea of any kind
- Coffee
- Water with or without carbonation (except for sweet sodas)
- Dry red wine.

_________________________________________________________________

Option 7 “milk, cheese and crisps”
1. You can have dairy or fermented milk products with a fat content of no more than 5%.
2. Cheese up to 50g. Any cheese is fine, even blue cheese! (processed cheese and curd cheese are not allowed - see ingredients)
3. Crisps (RYE, exactly RYE) 3-4 pieces.
4. Soy sauce, balsamic vinegar, any herbs, spices, garlic, herbs (such as dill, parsley, cilantro, etc., etc.). In small quantities, lettuce leaves and seaweed (1-2 leaves), gelatin, agar-agar.

What can you drink?

For successful weight loss, the “minus 60” diet is suitable - the basic rules of the method are designed for gentle weight loss without stress and strict dietary restrictions. Unlike most other diets, it can be indicated for people with underlying chronic health problems.

When thinking about fighting excess weight, many women doubt their abilities. Indeed, switching to dietary nutrition from a regular diet can be extremely difficult. If you have been accustoming yourself to “sweets” for a long time, a sudden refusal of “food doping” can become a real stress for the body. In such cases, the minus 60 diet works well. The basic rules for compiling a daily diet do not provide for strict restrictions.

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The creator of this system insists: any violence against one’s own stomach is an unacceptable “luxury.” By completely depriving yourself of small culinary joys, you begin to teeter on the brink of depression, and this will not benefit either your figure or your overall health. Excellent physical shape cannot be the result of self-torture, and a balanced diet should not become tasteless, monotonous, and disgusting.

The story of the “birth” of Ekaterina Mirimanova’s weight loss system

Ekaterina Mirimanova knows first-hand about the problems of overweight people - her weight once reached 120 kilograms. Such monstrous numbers forced the author of the “minus 60” method to declare war on extra pounds. Not being a certified nutritionist, not even having a medical education, this determined woman rethought a lot of well-known recommendations and systems, creating her own based on them.

The result can be assessed by looking at Catherine’s “before” and “after” photos. Mirimanova’s weight loss system worked a miracle, first with her own body, and then with the figures of thousands of her fans and followers. The women were captivated by the main principle underlying the methodology: losing weight should not cause discomfort, require extreme suffering or complete food asceticism.

Mirimanova opposes fasting and fasting days. In her opinion, such “exploits” lead to the opposite result: in conditions of insufficient nutrition, the body goes into “energy saving” mode, strictly saving fat reserves that were once made “for a rainy day.” The maximum you can get rid of during fasting is a couple of kilograms lost due to dehydration. And they will soon return back.

Catherine offered women a different way: to eat well, tasty, and most importantly - in plenty, without depriving yourself of “harmful” but favorite dishes. The point is to get in tune with your biological clock, which tells your body to burn calories at a certain time.

The creator of the diet emphasizes that the “minus 60” system is designed for a long time. This is not even a diet, but a new lifestyle that provides for a smooth transition to proper nutrition without gross violence against one’s own taste preferences. Clear results will appear in a few months, but in general, in a year and a half you can lose sixty kilograms - that’s how much Mirimanova herself lost, turning into a real beauty!

Basic principles of the “Minus 60” diet

A person must be slim to feel good. Ideal physical form is the norm for the body that metabolic processes are designed to provide. Unfortunately, in reality, due to many unfavorable factors, the metabolic system malfunctions: stress, hormonal disorders, and improper diet lead to the accumulation of extra pounds.

Mirimanova is convinced: it is impossible to artificially create conditions in which the body will “fight for existence”, squeezing the maximum out of every calorie swallowed. Strict dietary restrictions are a losing method that leads in the opposite direction from what you want. You should go a completely different way!

Breakfast – we eat EVERYTHING before 12!

The most important point when switching to proper nutrition. It must BE - guaranteed, mandatory, regardless of what you are used to previously. This meal triggers metabolic processes that were previously sleeping peacefully. Until a person has had breakfast, the body will not start working on burning calories.

The first meal should take place as early as possible, shortly after physical awakening, BUT before 12:00. Ideally - at 7-8 o'clock in the morning. You can afford everything, from rolls with smoked eel and sandwiches with boiled pork to cakes and pancakes. Mirimanova’s only “mild” recommendation is to gradually “squeeze” milk chocolate out of your diet, replacing it with dark chocolate, and switch to brown sugar from white refined sugar.

The amount of food eaten should be such that you do not feel hungry in the coming hours, but approach lunch with a clear appetite. If immediately after waking up, food disgusts you, you can first pour yourself a mug of sweet coffee or tea (be sure to throw at least that little into your stomach!), and eat within the next hour or two (around 10:00).

Catherine’s system does not provide for lunches and afternoon snacks; it is designed for three full meals a day. However, small deviations are possible. If breakfast was early, then hunger pangs can lie in wait until lunch time. They need to be “extinguished” with a small snack. Until 12:00, any food is suitable for this, but in tiny quantities (no more than 50 g).

Lunch – separating incompatible foods

The second of the “three pillars” on which the success of the “minus 60” diet is built. Approximately, this meal will take place between 12-00 and 14-00, it should also be complete and plentiful - in order to calmly survive until dinner.

Here some limitations characteristic of the separate nutrition method already appear. In particular, you should not combine protein foods (meat, seafood, fish) with potatoes, legumes and pasta. More details about the nuances of compatibility can be found in the nutrition table below (click on the picture to enlarge).

There are some other features in terms of cooking and choosing food:

products cannot be fried in fat, maximum - sautéed in vegetable oil (1 tsp);
you should remove sweets and flour (after 12:00 they are prohibited until the next morning);
meat is allowed to be eaten lean, without fat and skin (this also applies to chicken);
It is advisable to choose dairy products with the lowest fat content.

Pickles and smoked foods are allowed in moderation, but it is better to avoid marinades (they contain sugar). This product should also be excluded from drinks, but natural juices and any fermented milk are perfect for lunch. A glass of dry red wine is also allowed - this is the only alcohol that does not interfere with losing excess weight while on a minus 60 diet.

Lunch should be filling! It doesn’t matter how many dishes it consists of, the main thing is that the principles of combinatoriality of permitted products are not violated. For example, if for the first you chose lean borscht with potatoes, then for the second you should also give up meat, replacing it with vegetables.

An afternoon snack is not provided, but if you really need it, you can afford a tiny snack (50 g - any product allowed for dinner). The main thing is not to kill your appetite before dinner. This is the last meal and there are strict requirements for it.

Dinner – choose one of seven options

Dinner should take place around 18:00 (for obvious “night owls” who retire well after midnight, a relaxation is made - they can have dinner until eight o’clock in the evening inclusive, but not later).

Another nutrition table will help you choose the “right” foods (click on the picture to enlarge). Please note that it is much more modest, and the requirements in terms of compatibility are strict. You can combine fruits and vegetables, or take one, adding either cereals or dairy products. From time to time it is worth making dinner exclusively protein, adding eggs or milk to fish and meat.

Sample daily menu

Using the tables below, you can create your own menu for every day. Do not strive for monotony - the body requires different foods, so there is no need to completely give up anything.

Sample breakfast

Be creative, give free rein to your “harmful” fantasies - until 12 noon you are allowed absolutely EVERYTHING!

Approximate lunch

Fish soup from a large piece of fish without adding potatoes, steamed meat chop or cutlet, fresh vegetable salad, freshly prepared juice.

Or vice versa: water soup with potatoes and vegetable dressing, mashed potatoes with stewed eggplant or mushroom casserole, fruit salad.

Sample dinner

Canned food, smoked meats, fats (including butter), sweets are strictly prohibited! Potatoes, beans, eggplants and pumpkins are prohibited. But dinner should be quite filling. It could be:

a portion of cottage cheese with fruit;
buckwheat with stewed vegetables;
cheese with fresh herbs, kefir and several rye crackers;
fish aspic or jellied meat (without lard);
omelet (from milk and eggs, without additional ingredients);
fish or meat in “pieces” (even kebab, if it was marinated in kefir, soy sauce or lemon juice).

What is the secret of the “Minus 60” diet?

Excess weight indicates not so much an excess diet, but an incorrect diet. People who don't eat breakfast in the morning allow their metabolic processes to lie dormant for a few more hours. As a result, the most active time, when ingested calories could be converted into pure energy, is wasted.

This is followed by lunch, often made up of antagonistic foods that slow down the digestion of each other. Since by this moment the appetite is rampant to a “wolfish” state, the person is inclined to overeat. As an option, he replaces two full meals with a bunch of small snacks, i.e. one endless process of satiation, during which calories are converted into fat deposits.

Dinner shifts to late evening and hammers the last nail into the lid that covers the dream of a beautiful figure and good health. Metabolic processes “fall asleep”, obeying the requirements of the natural biological rhythm, and swallowed food is not digested as it should.

Mirimanova's system helps to get away from this vicious practice. Naturally, at first it may be difficult to force yourself to have a hearty breakfast and refuse a late, heavy dinner. But here the psychological factor comes to the rescue. Ekaterina advises: in order not to miss your favorite delicacies, have a separate plate for goodies. In the evening, set aside tidbits that are forbidden to enjoy in the morning.

This method will help you reward yourself for the restrictions you have introduced - eating a piece of pie or cake in the morning for a sweet tooth is much more pleasant than choking on dry buckwheat! The habit of postponing the culinary holiday to the first half of the day is developed quickly, and soon the new diet becomes natural. At the same time, do not forget about the necessary physical activity - if you add a “dose of sports” to your diet, the weight loss process will be much more successful.

Ekaterina Mirimanova recalls that from early childhood she had a contradictory relationship with food: her pendulum of prohibitions and breakdowns swung, like most of us. In addition, the habit of “seizing” problems led to the fact that after giving birth, against the backdrop of hormonal, everyday and psychological changes, the future author of the “minus 60” diet reached a record clothing size of 56, and, in her own words, “found herself at the brink of " And she realized that she would either remain forever in the prison of her overweight body, or she would change.. Thus was born the “Minus 60” diet, which magically transformed Katya herself and radically changed her life.

Diet minus 60: a system for losing weight under personal responsibility

As you might guess, the system got its name thanks to the result of the efforts of Ekaterina Mirimanova herself, who lost half her weight from 120 kg.

Ekaterina, who is neither a doctor nor a nutrition specialist, admits that the entire development of the method was a pure experiment: the young woman fearlessly and scrupulously tested various weight loss techniques and strategies in order to eventually put the most effective of them into her own author’s system. Using the minus 60 diet, Mirimanova managed not only to get rid of unwanted “excess”, but also to stably maintain her new weight since 2005.

Those who dream of repeating its success must prepare themselves to follow the following three rules.

Rule one

“Get in the right mood for losing weight”

The minus 60 diet began with the fact that its author began to act - immediately, spontaneously, without waiting for the illusory “right moment”. And don’t put it off until tomorrow, do at least something right now!

Don't blame yourself for gaining weight, and don't try to start losing it for the sake of some event or person. Lose weight for your own sake, my beloved. This is the most reliable motivation! And most importantly, remember: “A willing person finds 1000 opportunities, an unwilling person finds 1000 reasons.” The minus 60 diet helps women think about how, in the cycle of daily worries, it is important to make time for their own needs, to take care of their own self-esteem. And the rest is a consequence of this awareness. Ekaterina Mirimanova often calls her weight loss “magical,” noting at the same time that this miracle is man-made and each of us is capable of it.

Rule two

“Gradually rebuild your eating habits and move step by step towards your new life”

Healthy foods are introduced into the diet gradually. The minus 60 diet warns: you will have to learn to eat in adequate portions - put away large plates and stop “swallowing” food indiscriminately. And at the same time, identify your favorite and insidious “harmful” product and find a replacement for it that is similar in taste, but more correct from a dietary point of view.

The “step by step” rule in the minus 60 system also assumes that you do not expect instant results from yourself and will not be punished by disappointment if you do not receive it. Just as excess weight did not appear overnight, getting rid of it takes time. “Take weight loss lightly, do not perceive it as the meaning of life,” advises Ekaterina Mirimanova. And he separately warns against fanaticism.

It is also important to remember that in women, eating behavior is directly dependent on mood and the menstrual cycle, so it is important to learn to listen to your body and distinguish needs from whims. In this regard, the minus 60 diet is a very flexible and feminine technique.

Rule three of the system minus 60

"Look at your watch"

The minus 60 system teaches: until 12 noon you can eat whatever your heart desires, except milk chocolate! And then - with an eye to a clear plan:

at the next meal after noon, lunch, you will have to exclude fried foods (grilled);
If you have lunch before 14-00, you are allowed to add a teaspoon of sour cream or mayonnaise to the dish. Meat/fish should not be eaten together with potatoes and pasta. But you can use rice, buckwheat and vegetables as a side dish. If you make soup with meat broth, try not to add potatoes, or make a vegetarian broth with any vegetables and root vegetables. For dessert you can eat allowed fruits: apples, citrus fruits, plums, kiwi, watermelon, prunes, pineapple;
closer to dinner, restrictions on food combinations become more stringent. It is highly undesirable to skip your last meal. You can eat either meat or buckwheat/rice in combination with or without vegetables, cottage cheese or dairy products, with fruits (the same as for lunch) or vegetables (except potatoes, peas, corn, mushrooms, pumpkin, eggplant, avocado , legumes). Diet minus 16 allows you to have dinner only until 18:00, no later!

Ekaterina Mirimanova was convinced by her own example: you can and should eat everything that is edible (“sand and glass are not allowed, the rest is possible,” she jokes). Otherwise, persistent refusal of any product will inevitably lead to a breakdown, which will affect the psyche and nullify weight loss efforts.

The author of the minus 60 system is also unenthusiastic about tricks like taking auxiliary medications and dietary supplements during weight loss. Her goal is to help her followers establish normal eating behavior without “crutches,” allowing them to curb bad habits and develop the right ones, and not teach them to be afraid of some food like fire and at the same time dream about it to the point of insanity.

System minus 60: 10 steps to ideal weight

1 You can't skip breakfast. It is necessary to promptly activate metabolic processes in the body. Breakfast doesn't have to be hearty - listen to yourself. You can limit yourself to a couple of rye crackers with cheese and tea/coffee/juice.
2 Tea, coffee, alcohol are allowed on the minus 60 system. If you are used to sweet drinks and cannot dramatically change your tastes, then start adding fructose or brown sugar to your tea and coffee instead of refined white sugar. And gradually reduce your “dose”: if you are used to putting two spoons in a drink, put one and a half spoons, then one, then half a spoon. For alcoholic drinks, give preference to dry red wine.
3 It is known that it is not easy for women to live without chocolate. There is no need to refuse, the minus 60 system simply suggests replacing milk chocolate with elite dark chocolate. Smoothly increase the percentage of cocoa content and gradually you will learn to enjoy the subtle sweetness.
4 Use rice and buckwheat more often as a side dish. During the “transition period,” it is better to give preference to parboiled rice, then gradually begin to introduce wild or brown rice. Don't forget about the faithful helpers of busy women - fresh frozen vegetables! They have almost the same benefits as fresh ones, and they are even faster and more convenient to prepare.
5 If you can’t give up white bread, make dates with it only in the first half of the day. In the second half - only rye crackers, or, at worst, rye bread.
6 Potatoes and pasta are allowed on the minus 60 system. But the sooner you eat them, the better, optimally - for breakfast, or without meat supplement, if you still eat them for lunch. There is no place for pasta and potatoes on the evening menu.
7 The earlier your last meal, the more effective your weight loss will be. But without fanaticism, dinner at least at 5 pm guarantees the absence of an acute feeling of hunger before bed and difficulties falling asleep. You should move towards observing this point gradually, moving the time of dinner by about an hour. According to those for whom the minus 60 system has become a lifestyle, the absence of food overload after 18 hours has more advantages than reasons for suffering. Without a late dinner, you feel better in the morning and have less swelling.
8 By the way, about edema - contrary to many modern nutritionists, Ekaterina Mirimanova is sure that you should not drink a fixed amount of water by force. Drink as much as you want, not as much as you need. The same principle should be followed when consuming salt.
9 When dining, pay attention not only to formally acceptable foods, but also evaluate the overall lightness of the dish and the serving size. Vegetable salad with oil-vinegar dressing, boiled meat, kefir with fruit are a good option, potatoes with meat and mushrooms are a bad option.
10 Fried foods fall out of favor after 12 noon. Any other type of heat treatment is allowed: you can boil, stew, bake, grill.

System minus 60 and physical activity

Fitness is an integral part of the minus 60 system, however, even here Ekaterina Mirimanova distinguished herself with an original approach. She insists that you should start exercising as soon as you feel like you've settled into your new eating schedule. At the same time, the main requirement for physical activity is that it should be daily. The duration and specific content of the exercise are not as important as its regularity.

Ekaterina Mirimanova. Among them are the well-known bridge, figure eights with the buttocks, leg swings, raising legs from a lying position - in a word, no exotic or acrobatics.

Choose and do only those exercises that you are really able to do: it is unacceptable that physical education causes you any unpleasant emotions. Also choose the time according to your own comfort: you can study even at night!

If you signed up for a gym and started working out with a trainer, this is not a reason to give up home gymnastics. Let this - even a short, but daily warm-up - become a familiar, pleasant ritual for you. Accompany it with your favorite music to improve your mood and the results will become noticeable within a month. The author of the minus 60 system suggests taking a photo at the beginning of classes and after four weeks: additional motivation is provided!

The skin you live in

Significant weight loss has one feature that should not be overlooked: when fat begins to melt, the skin is affected. Stretch marks, wrinkles, general loss of tone - all this can be, if not completely avoided, then significantly minimized! For body care, the minus 60 diet recommends several steps:

regular scrubbing of the entire body and especially problem areas with natural ground coffee;
massage of stretch marks with mumiyo (a tablet of Altai mountain balm is dissolved in a teaspoon of water and then mixed with your regular body cream);
self-massage of the body (in the direction “towards the heart”).

You should take care of your face and neck in accordance with your age and skin type, the main thing is to do it regularly and systematically. Such procedures and “pampering yourself” not only improve the condition of the epidermis itself, but also help to get to know yourself better and increase self-esteem, which means that the minus 60 system will give the maximum effect.

Contents:

What is Ekaterina Mirimanova’s weight loss system, its advantages, what criticism is it subject to.

Katya Mirimanova’s “minus 60” diet was developed based on the personal experience of the writer, who, through trial and error, reduced her weight by the appropriate amount in just six months. Everything is allowed until 12 days- this is what attracts girls to this technique. Menu for the week - a table of products allowed for a specific time of day.

Basic Rules

When and how much? The main question of many diets. But Mirimanova did not limit the range of products, quantity and calorie content, but created rules that were included in the system:

Breakfast is required, which corresponds to the principles of proper nutrition.
Three main meals.
Two snacks to keep you full.
Do not do fasting days and do not count calories.
Do exercises to tone your muscles.

The listed principles correspond to a common sense approach to weight loss for people who are not striving for fitness results, but simply maintaining a normal weight.

In contrast to supporters of proper nutrition, Ekaterina Mirimanova’s “minus 60” diet menu allows you to consume sweets and fatty foods until 12:00, not counting calories. The only ban on overeating will allow you to develop conscious and controlled eating.

Time is the deciding factor

The psychological component is why this system is useful for losing weight. The author of the book teaches you to come to an agreement with yourself, to love yourself, and only then begin changes.

Although Mirimanova managed to lose 60 kg in six months, the pace cannot but raise doubts. Ten kilograms per month is a huge figure even for American shows, where participants are monitored by nutritionists, trainers and doctors.

It seems that the main goals of the diet are retraining:

Develop eating habits by the hour.
Learn to deny yourself junk food after 12 o'clock, control your appetite.
Learn to choose healthy foods.
Stop overeating and starving.

The recommendation to fast after 6 p.m. looks dubious., which is absolutely not suitable for people who work until 19-20 hours or go to bed late. Creating artificial fasting will affect your mood and cause cravings for simple carbohydrates - sweets.

Authorized Products

Breakfast until 9 am, lunch until 2 pm, and dinner until 6 pm. In addition to time restrictions, the diet contains other rules that are borrowed from various diets:

Breakfast in the “minus 60” system there may be two, but the second is in case of severe hunger. Every nutritionist and trainer would clarify - in case of large energy expenditures, happened or planned. If after the first breakfast there was a workout, then it is worth replenishing calories. If the desire to eat arose due to laziness or the appearance of a colleague with an invitation to tea with delicious food, then this does not become a reason. However, during two breakfasts you can even eat chocolate, two sweets, 100 g of cake, and a bun. It is recommended to prepare the main dish based on cereals, pasta and potatoes, that is, make it carbohydrate-rich. Lovers of sausage sandwiches can choose this version of the permitted unhealthy dish.
Lunch limited to fruit, nuts, cottage cheese, kefir or yogurt, which corresponds to the principles of proper nutrition.
Lunches- time of restrictions that Mirimanova’s diet suggests. The menu for each day prescribes in detail the use of each food element:
- Fruits allowed are apples and kiwi up to two pieces, plums and citrus fruits up to four pieces, two pieces each of melon, pineapple or watermelon, prunes and dried apricots - up to six pieces.
- Vegetables are only fresh, no preservation. It is not advisable to combine potatoes and corn with meat ingredients, because starchy vegetables impair the absorption of protein.
- You can make dishes with mushrooms, but not pickled, or use them in small quantities.
- The list of meat and fish dishes includes, along with lean poultry and fish, doctor's sausage and frankfurters, which again contradicts a healthy diet. It is acceptable to eat steamed cutlets and not too fatty kebab. Meat can be stewed or baked.
- Porridge (soups) and legumes are the basis of lunch with virtually no restrictions. It is advisable to replace only white rice with brown rice.
- You can wash down your lunch meals with tea and coffee, fermented milk and dairy products, fresh unpackaged juices, and dry red wine.
Afternoon snack is allowed in case of severe hunger and consists of fruits, low-fat sour milk in the amount of 50 g, which is really low in calories and gives the body the necessary protein.
Dinner- the hardest part for food lovers. The principles of separate nutrition for weight loss are actively used here. The menu for each day will depend on the combination of fruits, vegetables, meat, cereals and dairy products:
- fruits + vegetables + dairy products;
- non-starchy vegetables (except potatoes, peas, beets, pumpkins, eggplants) with fruits, cereals and dairy products;
- protein food (lean meat, fish, seafood, eggs) - it should be eaten for dinner separately from other foods;
- brown rice and buckwheat with vegetables and fruits;
- milk, kefir and cheese with fruits and vegetables;
You can drink what you drink after lunch.

Menu for every day: breakfast, lunch and dinner

It is better to master this nutritional plan with examples in order to remember the main rule about the separation of starches and meat and the choice of carbohydrates.

It’s not difficult to come up with breakfast options, since they include those prohibited by proper nutrition, but your favorite dishes:

Fried (crushed) potatoes with meat and white bread.
Porridge with sugar, sandwiches and sweet tea.
Pancakes, chocolates and glazed cheeses.
Cake, banana and cheese toast.
Scrambled eggs with fried sausage, sandwich with butter.

Food that is unhealthy, high in calories, and prepared with loss of nutritional value.

Second breakfast teaches you to be more selective:

Sandwich with sausage, butter, cheese or pate.
Fruit or fruit juice.
Dairy product or piece of cheese.
Nuts.

Lunch consists of dishes prepared from fresh, boiled and baked products:

Baked vegetables with potatoes. Beetroot and carrot salad with low-fat yogurt.
Baked chicken with green beans. Cucumber and tomato salad.
Steamed cutlets and buckwheat. Apple salad with beans and onions.
Chicken fillet stewed with pineapple (apple, plums). Brown rice or buckwheat.
Lobio or other legume dish. Cabbage and cucumber salad.
Soup with meat and broccoli (without potatoes), salad with tomato, cheese and bell pepper.
Broccoli (pumpkin) puree soups, stewed cabbage with veal. You can cook potato, pea and corn soups, but without meat.

Dinners according to the system are a time for strict selection of products. Available combinations include fruit and vegetable pairings and fermented milk products; meat, fish and eggs are consumed strictly separately, even from greens and vegetables:

Cucumbers and tomatoes with low-fat yogurt, herbs and spices. Fruit salad of apple, kiwi, pear.
Apples baked with cottage cheese, or cottage cheese with low-fat yogurt and prunes (orange, grapefruit, kiwi to choose from).
Fish baked in the oven in foil.
Vegetable cabbage rolls with carrots, prunes and rice.
Boiled chicken meat, green tea.

Criticism of the technique

The “minus 60” diet menu needs to be adjusted to suit you, otherwise the nutrition will be incomplete, as the reviews say. People with a sweet tooth complain that they eat up all the goodies before 12 o'clock, and then starve themselves on salads and breast meat. Of course, there is little point in this diet: eating calories alternates with hunger and encourages overeating.

No matter how correct the 60 system for weight loss may seem, the menu does not correspond to the principles of proper nutrition:

Does not involve calculating calorie intake and energy needs.
May cause a lack of protein, fat or carbohydrates.
Allows you to consume trans fats and sugar - substances that provide empty calories.
Provokes a morning spike in blood sugar due to eating sweets and hunger until lunch.
Provokes prolonged hunger, excluding dinner 3-4 hours before bedtime.

Taken together, these factors can harm the body more than they provide benefits..

Minus 60 is a weight loss system, the result of which lies on the conscience of the person losing weight. Conscientious dieters will eat a limited amount of prohibited foods: a piece of cake, one piece of cheese, a couple of candies, while unscrupulous ones will eat half the daily calorie intake in the form of simple carbohydrates and fats.

Diet workouts

Physical activity is an integral part of losing weight, but only when calculating calories taking into account proteins, fats and carbohydrates. Exercising with nutritional deficiencies can cause weakness and decreased immunity.

Mirimanova gives an easy set of several exercises that do not burn many calories:

Leg swings to the standing side are performed with support on a chair or cabinet - gradually increase to 20 swings on each leg.
Cat is a dive with your chest to the floor or a push-up with emphasis on your knees. Standing on all fours, you need to bend your lower back, lower your chest to the floor, move your body forward, trying to straighten your arms and legs in the lower position. Hold for 30 seconds and slowly return to the starting position. Increase to 10 repetitions.
Lying body raises. You need to lie on the floor, put your legs bent at the knees on a chair. Slowly lift your shoulders and shoulder blades off the floor, twisting and holding at the top point for 20-30 seconds. Slowly descend. Increase the number of repetitions to 10-20 times.
Bent leg raises on all fours. Get on all fours, slowly raise your leg bent at the knee back, hold for a few seconds, then lower. Repeat with the other leg. Do up to 20 swings on each leg.
Scissor jumps are recommended to be performed with healthy joints and strong leg muscles. It is better for beginners to take steps: stand up straight, hands at your sides, step your foot to the left, raise your arms through your sides and clap overhead. Place your feet together and lower your arms. Repeat with the other leg. The pace is fast. Trained people perform a jumping exercise.

The listed exercises do not help increase calorie expenditure, but slightly tone the muscles. Suitable for beginners in fitness.

System minus 60 - one of the simplest and most effective ways to lose weight, which is often approached by desperate people who have tried all sorts of diets and miracle cocktails that promise instant transformation and magical relief from extra pounds.

Why the desperate ones and what are they doing here? Everything is very simple. Human psychology is such that at first he looks for the easiest ways to achieve his goal, going through advertising deception and the thorny path of trial and error. And having not received what he expected, like the majority, he sadly gives up on himself until something or someone wakes him up again, showing him the right path.

This someone may be a close friend or relative and give something important - for example, wonderful book , which can forever change your life and way of thinking for the better. Minus 60 is a weight loss system, reviews of which are filled with sincere gratitude and motivate serious changes.

“System minus 60”: how it all began

Ekaterina Mirimanova, the author of a unique weight loss method, not only developed a competent nutrition system that received official support from doctors, but also, unlike many other authors of fashionable diets, did not remain unfounded and proved its effectiveness by her own example.

It all started with her famous book “The Minus 60 System,” named after the maximum mark of the result she achieved - that’s how many kilograms she managed to lose in a year and a half.

Katya Mirimanova: system minus 60

At first, people looked with disbelief at the photographs in the book, indicating real changes in her body, but later all the controversy came to naught when a website of her followers appeared on the Internet, many of whom not only repeated the record that Katya Mirimanova set, but also broke it , losing even more extra pounds.

It was then that the effectiveness and transparency of the system became obvious, the author’s technique earned the ardent love of slimmer men and women, and gained fame outside of Russia, becoming a bestseller in stores in Spain.

In Ekaterina’s book you can find the basic secrets of skin care, examples of how and why the weight loss system works, a monthly menu and much more interesting things.

Basic principles of the system

A distinctive feature of Ekaterina Mirimanova’s nutrition system , is hers simplicity against a background of high efficiency . It was this simplicity that previously caused some mistrust among people exhausted by useless diets. After all, in the understanding of the majority, there is no such thing as a well-fed diet, and if there are no serious restrictions, then it does not work.

But the main difference between the minus 60 system and any diet is that IT WORKS and this is not a diet at all, but a lifestyle that must be accepted and adhered to constantly. And this is not the same as always going hungry and eating raw rice and cabbage, because the nutrition system is balanced and does not exclude any foods from the diet. You just need to adhere to certain rules and life will sparkle with new colors.

If you really want to lose weight, you will have to strictly follow the rules of the system and nothing else. Therefore, if you didn’t like to have breakfast immediately after getting up, you will have to, but you definitely need to give up eating at night.

More information about the principles and rules of the system:

1. So, the main principle of the right approach to losing weight is breakfast . According to the system, you must have breakfast before 12 noon; at this time you can eat any dish, including sweet and fatty foods. However, you should eat not from the moment you wake up until 12 o’clock, but once, and this meal, as a rule, occurs at an earlier time.

2. One of the most pleasant moments, not inferior to the delights of breakfast, is that there is no need to deny yourself the pleasure of drinking a cup hot coffee, tea or take a sip glass of wine . There is only one condition - it is advisable to drink tea and coffee in the first half of the day (if with sugar, then for breakfast), and the wine must be red and dry. The maximum quantity is 2 glasses, there is no time limit.

3. In the process of getting used to the system, Any liberties are allowed for breakfast , but after three weeks of following the dietary rules, you need to slowly replace milk chocolate with dark chocolate, and during lunch or dinner, give preference to steamed rice rather than regular rice.

4. One piece is allowed for lunch rye bread , if it is not combined with fish and meat dishes.

5. Potatoes and pasta It’s best to take it for breakfast (if you really want to), but a small amount is not forbidden at lunchtime. However, they can only be combined with vegetables or cheese. But you can’t eat them for dinner. Otherwise, the weight will stop falling.

6. Dinner must take place until 18:00 , but not earlier than 17:00, since stopping food intake too early will lead to a quick breakdown and can slow down the metabolism, which will adversely affect the process of losing weight or stop it altogether.
In this case, there is some exception for those who go to bed very late. If you plan to go to bed at midnight or later, you can have dinner at 20:00.

7. Adequate intake liquids . “System minus 60” adheres to standard concepts in this matter. The recommended amount of water to drink per day is 1.5 - 2 liters, not including tea and coffee.

8. The same goes for salt . You shouldn’t completely abandon it, but you shouldn’t abuse it either.

9. It is advisable to make the last meal as light as possible in terms of the number of components, namely, do not mix meat, seafood, fish and poultry with side dishes. At the same time, the system offers a sufficient number of tasty and healthy options. dinner .

Nutrition table

System minus 60: nutrition table

Making a menu for the week

The minus 60 system is good because it does not immediately throw a beginner into free swimming. In the book you can find sections devoted to the correct preparation of a menu for every day and even easy recipes for lunch and dinner.

Using this information and relying on the basic rules of the system, you can independently create a menu for the week. Example :

Monday. Breakfast: Muesli with milk. Tea or coffee with dark chocolate. Lunch: stewed vegetables with rice. A glass of kefir. Dinner: baked fish with cheese. Green tea.
Tuesday. Breakfast: Oatmeal with a spoon of honey. Tea or coffee with cookies (2-3 pcs). Lunch: Greek salad, boiled beef. A glass of freshly squeezed juice. Dinner: cottage cheese 5% and allowed fruits.
Wednesday. Breakfast: Tea or coffee, 100 gr. favorite cake. A sausage sandwich. Lunch: Stewed vegetables. Buckwheat. Dinner: Seafood.
Thursday. Breakfast: Pancakes with honey. Coffee with cream. Lunch: Vegetarian soup. Fresh vegetable salad seasoned with 1 teaspoon of vegetable oil. Dinner: Cottage cheese 5% and allowed vegetables.
Friday. Breakfast: Omelet. Slice of bread. Tea with dark chocolate. Lunch: Lenten cabbage rolls with a spoonful of sour cream. Dinner: Boiled chicken, half an egg.
Saturday. Breakfast: Sweet cottage cheese with candied fruits. Coffee with cream. Lunch: Pasta with stewed vegetables. Dinner: Salad of cherry tomatoes, cucumbers, bell peppers and onions, dressed with 5% low-fat yogurt.
Sunday. Breakfast: Oatmeal. Tea, sandwich with cheese. Lunch: Stewed pike perch and vegetable salad. Dinner: Jellied meat.

When choosing one of the options for breakfast, lunch or dinner, it is worth remembering that you should eat at least 200 grams at one time. food, but, preferably, no more than 350-400 grams.