Recipes system minus 60. Diet of Ekaterina Mirimanova: sample menu and recipes

Losing weight without failure is very difficult. A low-calorie, half-starved menu, refusal of favorite foods, changes in eating habits lead to moral exhaustion, cause a strong feeling of hunger, and become a direct path to overeating. Mirimanova’s “Minus 60” diet changed the idea of losing weight. This the only system, where you can eat all your favorite foods and lose weight. At the right approach There will be no breakdowns, hunger, or stress.

Content:

How many kilograms can you lose weight

The system differs from other diets in that it can be followed for an unlimited amount of time. There are people who, even after losing weight, continue to stick to the menu and follow the basic rules. The only point is that the diet is not short-term. It is not suitable for people who want to lose weight quickly: in a week or a month.

The number of kilograms lost and the speed of weight loss will depend on the initial data, compliance with the rules, as well as the adequacy of the menu. If you overuse fatty, fried foods, even if they are allowed for breakfast, then the weight will come off slowly. The founder of the diet, Ekaterina Mirimanova, not only lost 60 kg, but also got her figure in order, learned to deal with stretch marks and cellulite, and is happy to share her experience with other women. One person may lose 7-8 kg in the first month of the diet, while another may only lose 2-4, but one thing is important here: the weight does not return.

The essence of the “Minus 60” system

The “Minus 60” diet does not involve strict refusals of foods, you just need to consume them at a certain time and combine them correctly. Breakfast is free, you can eat almost any dish with the exception of a small list of non-recommended types. There are also many options for lunch, but there are some restrictions. Dinner is the most strict, built on the principles proper nutrition, combines easily digestible foods that do not lead to weight gain.

Basic Rules:

Three main meals: breakfast, lunch and dinner. The Minus 60 diet does not include snacks.
Limited meal times: breakfast in the morning within an hour after waking up, lunch until 14.00, dinner until 18.00. If a meal is overdue, it is skipped.
Alcohol is prohibited. You can only have dry red wine and cheese infrequently and in small quantities. Beer, vodka, champagne and other alcoholic drinks are not allowed.
Reducing portions. Despite the absence of a ban on quantity, it is recommended to gradually reduce portions. In the future, this will lead to a reduction in stomach volume, preventing overeating and subsequent weight gain.
Mandatory skin care, especially when losing weight.
Physical activity. “Minus 60” is a diet that is friendly with sports. Thanks to the varied and nutritious menu, there will be no problems with classes.

The founder of the diet pays great attention psychological mood. You need to reconsider your motivation, change your view of nutrition, and set gastronomic priorities. Only in this case, the path to harmony will not be thorny, but healthy and fun.

Interesting: Ekaterina Mirimanova does not focus on consumption clean water liters. She believes that you need to drink as much as your body requires. However, do not forget that sometimes thirst disguises itself as hunger.

Video: Ekaterina Mirimanova about the Minus 60 system

Building a daily diet

While losing weight, you can eat many dishes and products, but it is better to choose the healthiest ones. It is better to take unrefined cereals. Polished rice provides less value to the body than wild or unrefined grains. White bread contains many unnecessary calories and is not as healthy as rye baked goods, bread, and bran. Of course, for breakfast you can eat a piece of cake or five sandwiches with sausage, but a bowl of porridge with berries or fruits, nuts or seeds, sweetened with honey, will be much healthier and give more energy.

Breakfast on the Minus 60 system

The most delicious and free meal. You can eat everything that you couldn’t afford in the evening: sweets, flour and fried foods, pasta, casseroles, even buns and cakes. This technique helps to avoid breakdowns. Glucose fuels the brain and prevents bad mood, helps maintain a good mood.

Basic rules for breakfast on the system:

Can't be missed. Morning meal starts metabolic processes, protects against overeating, allows you to enjoy your favorite dishes without compromising your figure. This is precisely why the “Minus 60” system is unlike other diets.
No milk chocolate. Ekaterina Mirimanova recommends completely abandoning it. At strong desire replace with dark chocolate.
Reduce the amount of sugar in tea and coffee. The author of the system recommends gradually weaning yourself from sweets and giving preference to fructose and brown sugar.

During the diet, avoid sweet drinks, lemonade, and juices. The liquid should quench your thirst, but not provide extra calories. If it's hard to drink plain water, then you can squeeze out a little lemon juice or infuse citrus peels, mint, lemon balm.

Lunch on the Mirimanova diet

After 12 noon, the first restrictions of Mirimanova’s “Minus 60” diet appear. Product compatibility rules are starting to come into force.

Basic rules for lunch:

Sweets, baked goods and fried foods are prohibited. It is worth abandoning canned food, as it contains sugar, which is prohibited after noon, and a lot of salt.
Oil, mayonnaise and sour cream on a diet are limited to 1 tsp. They cannot be used for frying; it is better to add them to salads.
You can and should eat soups. If they are cooked in meat broth, then potatoes cannot be added to the dishes.
Fruits are allowed, but there are restrictions. Kiwis, apples, plums, watermelons, pineapples and all citrus fruits are allowed. But you can’t use them as snacks, only eat them for dessert along with other lunch dishes.

What to eat on the Minus 60 system? The diet allows meat and fish in any quantity; they can be combined with vegetables or cereals, but not with potatoes and pasta. Grains and starchy vegetables are eaten separately. Fresh salads and first courses are welcome.

Dinner according to the “Minus 60” system

The “Minus 60” diet has strict restrictions and its own rules that must be taken into account when preparing dinner. It is important not to make it late; the principle of “don’t eat after 6” works here. This will contribute to weight loss, as well as the feeling of hunger in the morning, the breakfast will be hearty, satisfying, and desirable. In addition, you can leave on it what you can’t do in the evening. For example, a piece of cake, pizza, rolls.

Basic Rules:

The dinner is modest, but not hungry or meager. Simple dishes are selected from permitted products.
You cannot combine cereals with meat and fish.
Legumes and starchy vegetables are prohibited for dinner; it is undesirable to eat mushrooms.
Dairy products can be combined with either vegetables or fruits.
Cereals are combined with fruits or vegetables, but not together.
You can eat meat and fish in any quantity in combination with eggs and broths.

What to eat for dinner on the Minus 60 system? The diet allows any dishes from permitted products in the right combination. You can prepare jellied meat, slice it, or bake it on the grill. It is allowed to make salads, casseroles, stews, and caviar from vegetables. Dairy products with vegetables or fruits give a huge scope for imagination, but do not forget: the simpler the dish, the better for weight loss.

Sample diet menu for a week

During the first days of the diet, it is more convenient to stick to a ready-made menu; it will not allow you to get confused or disrupt the system. Gradually, the compatibility of products, prohibitions and rules will be remembered, it will be easy to create a diet based on personal taste preferences and available products. Breakfasts are any at your discretion, but it is better to reduce the quantity unhealthy sweets and fatty, fried foods. An abundance of salt will also inhibit weight loss; season dishes with a small amount of spices to taste.

First day
Lunch: fish soup, eggplant stuffed with meat, carrot and garlic salad with sour cream
Dinner: chicken jellied meat, boiled egg

Second day
Lunch: vegetarian borscht, vegetable brown rice
Dinner: stewed or baked fish

The third day
Lunch: fish soup without potatoes, vegetable stew, fresh cucumber
Dinner: cottage cheese casserole with apple, yogurt or a glass of kefir

Fourth day
Lunch: cabbage soup with water, buckwheat porridge, vegetable salad with the allowed spoon of butter
Dinner: steamed fish cutlets

Fifth day
Lunch: vegetable soup with chicken broth, beet salad with garlic
Dinner: tomatoes stuffed with cottage cheese, herbs, garlic

Sixth day
Lunch: stewed vegetable stew with chicken
Dinner: cheesecakes, any allowed fruit, kefir or fermented baked milk

Seventh day
Lunch: peppers stuffed with meat, herbs and fresh vegetables
Dinner: aspic river fish

Skin care secrets from Ekaterina Mirimanova

You should always take care of your body, and when losing a lot of weight, it is important to do this regularly and correctly. Massage and a good moisturizer will help maintain the beauty of your skin during a diet; exercise is a must. Even if you don’t have time or plan to go to the gym, morning exercises cannot be cancelled. Swinging your legs and arms, walking in place, and bending will help you wake up and tone your muscles.

Ekaterina Mirimanova pays special attention to exfoliating the skin and shares the recipe for a popular coffee scrub. It will help get rid of cellulite, prevent stretch marks and make existing stretch marks less noticeable. The preparation is very simple, and the cost is much cheaper than similar store-bought products.

Scrub recipe from Mirimanova

Compound:
Coffee beans – 1 tbsp. l.
Shower gel – 1 tbsp. l.
Citrus oil – 2 drops

Application:
Grind the coffee beans, but not into powder. The grains should be the size of coarse sugar. Mix with shower gel and use daily. For better effect Apply the product to steamed skin.

If there are stretch marks on the body, then mumiyo will help to cope with them. Mirimanova recommends crushing 1-2 tablets, mixing with a portion of body cream, applying to problem areas after scrubbing. It is important not to mix large portions of the cream at once so that the mummy does not lose its healing properties.

Video: Miracle facial massage from Mirimanova

Contraindications to the Minus 60 system

“Minus 60” is a diet that can be followed during pregnancy and during breastfeeding. This is what sets it apart from many other weight loss systems. Most young mothers choose Mirimanova’s program. But before starting, it is still advisable to consult with a pediatrician and a breastfeeding specialist.

The diet is contraindicated for stomach diseases, since the intervals between meals are long. You cannot resort to this system in children's and adolescence, in case of problems with thyroid gland. After serious illness or previous surgery You need to let your body fully recover.

What kind of diet is this? What are its advantages and disadvantages? Features of the system, diet for seven days, interesting recipes preparations. How to take care of your body while dieting? How to play sports? Lists of permitted and prohibited products.

Today the world is literally “sick” of losing weight, despite the fact that overweight women are still “in price.” In addition, simple fasting is no longer “in fashion”; women and men who are losing weight are much better off following simple, easy diets, on the basis of which “life does not seem gloomy.” One of these diets is the “minus 60” weight loss system, the menu and features of which we invite you to try for yourself.

“Minus sixty” is not just a diet, but a nutrition system invented by an ordinary housewife Ekaterina Mirimanova, who after giving birth gained weight to 120 kilograms. After she started eating according to her own system, the woman managed to lose sixty kilograms in a year and a half. It was this figure that became business card systems.

The main advantage of the Minus 60 nutrition system is the absence of restrictions on your favorite foods.

The main advantage of the Minus 60 nutrition system is the absence of restrictions on your favorite foods. Any diet sooner or later ends in failure. And with this nutrition system, you don’t need to deny yourself sweets and buns, the main thing is to eat it all before 12-00, so that the body has time to absorb and does not store extra calories on the hips and stomach. Another advantage of the diet is that a person receives all the basic elements, along with a variety of foods.

Exists a large number of dishes that can be prepared from permitted products, so you can eat quite varied. The kilograms lost with the help of the “Minus 60” diet do not return.

The disadvantages of the diet include quite a few Long procces losing weight. It takes a certain period for the body to adapt to new system. Many people cannot swallow a crumb before lunch, and after 12-00 the consumption of food is limited, so it will be difficult for them to adhere to this principle of nutrition.

How to eat? System principles

The principle of this diet is to consume certain products by the hour. Until 12-00 you are allowed to eat anything in any quantity, the main thing is that the breakfast is satisfying. But after 12-00 restrictions come into force. You should have dinner no earlier than 17-00 and no later than 18-00. There are strict restrictions on dinner.

Power system principles:

“Minus 60” does not mean starvation. Necessary:

be sure to have breakfast. Those who are not used to eating food in the morning will have to change their habits. Before twelve o'clock in the afternoon you need to have a full breakfast. At this time, food is absorbed best and overweight are not added.
make dinner very easy. You need to have dinner before six in the evening. For people who go to bed after midnight, dinner can be moved until 20-00.
You need to drink liquid in sufficient quantities; to do this, you need to place a bottle of water in a visible place. There is no need to force yourself to drink water.
You can have a small snack between meals. But be content with a small amount of fruit, since they are in large quantities may slow down metabolism.
Before 14-00 you can eat mayonnaise and sour cream, but not more than a teaspoon.
If the soup is cooked in water, you can add potatoes to it. It should not be added to broth-based soup. It is better not to get carried away with soups, as they fill you up. short period, and very soon you will want to eat again. Like these ones delicious dishes allows you to have the “minus 60” weight loss system in your diet.

Menu for the week: example diet

You can have anything for breakfast, the main thing is to start your metabolism. Between breakfast and lunch you can eat one apple or drink a cup of tea or coffee. If before twelve o'clock, then you can add milk and sugar, after twelve - no. So now we know what “minus 60” is. This is a weight loss system that allows you to eat deliciously in the morning and go hungry in the evening. We suggest you master the menu for a week, then you can adjust it. The main thing is to hold out for these 7 days).

1 day

Dinner. 200 g boiled chicken breast. 100 g stewed vegetables. 50 g rye crackers.
Dinner. 300 g cucumber salad with sesame seeds.

Day 2

Dinner. 200 g of boiled liver, 100 g of rice, 50 g of boiled beet salad seasoned with olive oil.
Dinner. 200 g low-fat cottage cheese, one apple.

3rd day

Dinner. 200 g of trout baked in the oven, 100 g of stewed mushrooms, 50 g of yogurt.
Dinner. 300 g salad of bell peppers, tomatoes and onions, dressed with yogurt.

4th day

Dinner. 200 g pasta with a small amount of hard cheese and a teaspoon of sour cream. 150 g turkey chop baked in the oven.
Dinner. 200 g of stewed vegetables and two boiled chicken hearts.

5th day

Dinner. 300 g of vegetarian cabbage rolls, which contain cabbage, bell pepper, carrots, onions and olive oil. 50 g plums.
Dinner. 200 g broccoli casserole with mushrooms. 100 g kefir.

6th day

Dinner. 150 g boiled potatoes, 150 g cabbage salad with onions and olive oil. One orange.
Dinner. 300 g jellied meat.

7th day

Dinner. 200 grams of buckwheat porridge, 100 grams of boiled tongue, 50 grams of tomatoes.
Dinner. One egg, 100 g of boiled sausage, 50 g of rye crackers and one grapefruit.

This is a weight loss system that allows you to eat deliciously in the morning and go hungry in the evening.

Psychology and motivation for losing weight

Many people refuse diets, citing the fact that they will not be able to last long time without your favorite foods. You need to believe in yourself and not put off starting a diet until next Monday, month or year.

Start right now and in six months you won’t recognize yourself in the mirror. You need to love yourself, despite the extra pounds and shortcomings.

If a breakdown does occur, there is no need to reproach yourself, increase stress and give up. After realizing what happened, you just need to return to the “Minus 60” power system. Interesting tips in the video:

To make your diet easier, follow these recommendations:

Train yourself to eat heavily in the morning and not eat at all in the evening. It only takes a few days for the body to get used to it;
at the beginning of losing weight, come up with some kind of plan: say, in the first week I will lose 1 kg, in the second - two. Weigh yourself, write down the results - it will be easier for you to move towards your goal;
constantly think not about how hard it is for you, but about how you will look later - you can wear your favorite dress, tight leggings, high heels and a miniskirt. Constant “pushing” helps a lot;
find the reason that made you go on a diet that does not tolerate excuses. This could be a desire to conquer a loved one, to return a husband, to make an enemy jealous)). There are many reasons, the main thing is that it stimulates you for a long time;
don't count calories. This is useless - this is not what the system is built on;
Don't overdo it with fruits, especially sweet ones. If you eat a lot of fruit, your metabolism slows down;
If you want something sweet, use a sweetener, but not “chemical”, but, say, brown sugar;
take vitamins. With diet, their intake into the body is significantly reduced, and where can you find them today? sufficient quantity vitamins? For example, to get daily dose For iron you need to eat at least 5 apples a day. What about other vitamins? Wow...;
want to have a snack? Choose a green apple rather than bread;
When going on a visit, take your own dry wine and a dietary snack with you. This way you won’t swallow saliva looking at the lucky ones, and you won’t be hungry;
drink when you want - you don’t need to force yourself to drink water systematically;
replace salt with spices, but do not overdo it;
sweets, including honey - only up to 12 o'clock! The same goes for sour cream or butter.

This is the “minus 60” diet/weight loss system.

Product table: several options

We offer several product tables that will help you adjust your menu for weight loss. Choose the one that suits you best and use it! Click on any of them and it will open in a new window.

Exercise stress. What exercises should you focus on?

Physical education is important aspect in any diet. The Minus 60 system is no exception. You don't have to do difficult exercises or run five kilometers every morning. Regular charging is sufficient, for which you need to allocate twenty minutes daily.

You can do without physical education, but in this case the weight will come off much more slowly. When performing exercises, the main emphasis should be on problem areas. You need to carefully examine yourself in the mirror and determine which deficiencies need to be corrected by physical exercise.

Skin care while dieting

When changing your nutritional principles, it is very important not to forget to take care of yourself. Weight loss occurs gradually, the skin has time to tighten, but it needs to be helped with this using special lotions, oils for stretch marks and body creams.

You definitely need to take good care of your face so that after losing weight, unnecessary wrinkles do not appear. There's a lot of choice now cosmetics, they can be selected for any skin type. The main thing is not the price of cosmetics, but its quality and regularity of use.

In addition, the following recipes are very helpful when losing weight on the minus 60 diet:

Recipe 1. Sea salt scrub

The skin becomes smoother, elastic, tightened, defects are “erased” and cellulite is destroyed.

Take 50g large sea salt in a jar with a lid
Add 5 drops of any coniferous or citrus fruit into it essential oil(rosemary will also work)
Close the lid, shake and wait 15 minutes
Now add Jojoba oil to the salt until it becomes a thick paste.
Mix well
This scrub is good to apply to steamed skin after a bath and massage problem areas for 1 minute. Then rinse with warm water.

Recipe 2. Coffee scrub

Helps get rid of subcutaneous fat and will make the skin more toned. The secret is that coffee activates metabolic processes under the skin, makes the blood move faster and renew cells.

Take regular brewed coffee, but not dormant, but dry. Apply a little onto steamed skin after showering cosmetic oil Jojoba and coffee on top. Massage for 1 minute, then rinse.

Recipe 3. Cream with mumiyo

Perhaps the “fastest” and easiest way to do problematic skin fit. It is doubly effective when combined with one of the previous recipes.

Crush the mumiyo table into powder, mix with a spoon of body cream. Apply to skin and rub until completely absorbed.

Weight loss for men - what are the features?

Men should adjust their diet taking into account the characteristics of their body. They should get more calories than women and eat at least three nutritious meals a day.

A man should not limit his intake of proteins, carbohydrates and vitamins. The main thing is to exclude fats from the diet. The Minus 60 system was developed taking these features into account. The man will remain full, but at the same time lose weight.

Rules for easy weight loss - is it possible to lose weight quickly?

With the help of the Minus 60 nutrition system, you can easily lose weight in short term. It all depends on the characteristics of the body. Also for fast weight loss should be increased physical exercise. Those who want to lose weight very quickly need to replace a hearty breakfast with dishes that are allowed after 12-00.

But you shouldn't stick to this diet all the time. After two weeks, you need to return to the usual principles of nutrition of the Minus 60 system.

What foods should you exclude to lose weight using this system?

This food system has no special prohibitions. You can eat any foods, including flour and sweets, but only before lunch. After lunch, you need to adhere to the principles of nutrition. But still, the following should be excluded from the menu:

Carbonated drinks
Fatty meat with skin. Fat and skin should be trimmed before cooking.
Any alcohol except red wine. Because it stimulates appetite and makes you want to eat in excess.

List of approved products

Rye bread or crackers
Soy sauce
Apples
Plums
Tangerines and oranges
Watermelon in small quantities
A pineapple
Avocado
By-products
Meat, without fat and skin, boiled or steamed. You can barbecue, but not very fried
Boiled sausage
Seafood
All vegetables. Potatoes are also possible, but rarely
Beans or peas, as a separate dish, without meat
Mushrooms, stewed
Potatoes (rarely) and as an independent dish
Pickles and marinades in small quantities
Pasta, a little and from durum wheat
Buckwheat
Low-fat dairy products
Dry red wine.

We also suggest trying to cook delicious dishes allowed by the “minus 60” weight loss system.

Recipes for those who want to lose weight

Cucumber salad with sesame seeds

Ingredients: 2 cucumbers, a bunch of dill, a tablespoon olive oil, a tablespoon of sesame seeds, a clove of garlic, salt.

Preparation: Cut the cucumbers into strips, finely chop the dill. Lightly fry sesame seeds in a frying pan. Mix everything and pour over oil.

Rice with vegetables

Ingredients: 150 g of rice, one bell pepper, seasonings, one tomato, small onion, clove of garlic, small carrots, seasonings, salt, herbs.

Preparation: Dice the vegetables into small cubes and simmer over low heat for ten minutes until the juice is released. Add washed rice, two glasses of water, salt and spices. When the rice has absorbed the water, cut the clove of garlic into slices and stick them into the dish.

Zucchini soup

Ingredients: A glass of chicken broth, young zucchini, a small onion, half a glass of milk, and a teaspoon of sour cream, salt, herbs.

Preparation: Cut the vegetables into small cubes and boil in broth until half cooked. Beat with a blender, add milk, salt, sour cream and bring to a boil. When serving, sprinkle with herbs.

Little secrets of the system

The main thing in the Minus 60 power system is positive attitude And good mood. The main thing is to believe in yourself and then the result will not take long to arrive.

If after dinner you want to have a snack, you need to remember that the body does not require a lot of energy at night, and tomorrow there will be breakfast from your favorite foods.

“Minus 60” - weight loss system: reviews from doctors and those who have lost weight

Alevtina Matvienko (nutritionist)
This is one of the best power systems of our time. You can easily lose weight without getting gastritis. The main thing is to have breakfast without fanaticism.

Ruslan Gordeev (endocrinologist)
Reason excess weight are not always endocrine disorders, most often this is banal overeating. The Minus 60 system is a great way to lose weight.

AND personal review girls who lost weight using this system:

How to lose weight on the minus 60 diet after childbirth. Story:

Any woman who has ever been on a diet knows that one of the most difficult tests is not giving in to thoughts about food. Feeling constant hunger pushes you closer and closer to the refrigerator door and obsessive statements that, having eaten a small piece of cheese, you will stop there, simply haunt you. Convincing yourself that just one banana will not affect the result of the diet, then adding a piece of pie - in the end, everything achieved becomes wasted time. The woman, realizing her hopelessness, again resorts to searching for another method for losing weight. After each breakdown, the chain closes and everything starts anew. This situation is probably familiar to many. But there is a way out - dinner according to the system minus 60(Mirimanova diet).

Basic principles of nutrition according to the Mirimanova diet

Ekaterina Mirimanova owns the original method “Dinner minus 60.” The difference between this diet is weight loss without the feeling of constant hunger. There is no need to count the calorie content of a dish. The author personally experienced the effects of the technique. At the beginning of the experiment, Ekaterina’s weight was 120 kg, after 1.5 years she managed to get rid of 60 kg. Mirimanova independently developed a nutritional system and today it is one of the most popular diets.

Usage "Dinner minus 60" system requires strict execution certain rules:

Breakfast is a must.
All your favorite (unhealthy) dishes can be consumed before lunch.
No snacks.
Three full meals a day.
You can have dinner until 18:00. For night owls, dinner can be moved to 20:00.
It is necessary to gradually give up milk chocolate. To do this, it is replaced with dark cocoa, gradually increasing the percentage of cocoa content.
Regular white sugar must be replaced with brown cane sugar or fructose and gradually abandoned for good.
You can drink: tea, coffee and dry red wine.
Water must be present in the diet.
Strict adherence to product compatibility rules.

Description of the detailed daily menu according to the “Dinner minus 60” system

The main restriction in Mirimanova's diet is salt. Products can be processed in any way except frying. For variety, you are allowed to add spices. Butter, sour cream and mayonnaise can only be used before 14:00. You need to have breakfast every morning and there are no restrictions on food packages here. At lunch it is permissible to eat cereals, meat and vegetables. It is forbidden to eat nuts, sugar and butter. Pickles are not allowed during dinner. For dinner minus 60 you need to choose a combination of products that is acceptable to you. This could be one of the options:

dairy products and fruits;
cereals with vegetables;
cereals with fruits;
dairy products and vegetables;
fish and meat;
fruits and vegetables.

Breakfast

According to Mirimanova, it is breakfast that helps launch metabolic processes in the body, so it should be mandatory. It is recommended to choose a time no later than 9:00. During the morning meal, even cake, tea or coffee with sugar, and a sandwich with butter and cheese are allowed. Important rule- the morning portion should be commensurate with the lunch and dinner portions. For example. You can prepare milk porridge, cottage cheese casserole, pancakes with mushrooms. As a drink, you can choose tea or coffee, as well as kefir or yogurt.

Dinner

You should have a lunch meal no later than 14:00. System "Dinner minus 60" offers a fairly varied menu for lunch. First and second courses and salads are allowed. It is important to observe the compatibility of products: you cannot combine fish or meat with potatoes, pasta with legumes in one meal. For example, borscht with meat should not contain potatoes. It is recommended to season salads with olive or vegetable oil. Eligible Products for lunch:

fruits;
vegetables;
buckwheat or rice groats;
lean meat;
pasta from durum wheat;
dairy or fermented milk products;
a small amount of pickles.

Dinner

One of the basic rules for diet Mirimanova - dinner, the nutritional value of which is increased by meat or fish dishes. Buckwheat and rice cereals go well with vegetables. Peculiarities:

Strict adherence to product compatibility.
Oil is strictly prohibited. Salads are dressed with wine vinegar and fresh lemon juice.
Dishes should be varied and rich.
You can't overeat.
Dinner is the last meal and the time for it should be between 17:00 and 20:00.

Mirimanova diet: recipes

Hot sandwiches for breakfast will help diversify your diet. Tomato paste spread on a slice of bread, add sausage and sprinkle with grated cheese. Garnish with finely chopped herbs. Heat the dish using the microwave. It is also possible to make homemade potatoes with onions.

You can prepare vegetable soup for lunch. Cooking method:

Finely chop and fry the onion.
Add grated 4 carrots.
Shred ½ cabbage and add to vegetables.
We introduce celery root and greens last.
After simmering for 15 minutes, add water, salt and bring to a boil. The soup is ready.

For the second course, make a salad with rice:

boiled rice 250 g;
boiled chicken fillet 200 g;
canned or fresh pineapples 100 g;
boiled eggs 2 pcs.;
green onion feathers;
low-fat yogurt as a dressing.

For dinner according to the minus 60 system you can settle on this option:

Grind 0.5 kg in a meat grinder beef liver.
Add garlic and add a little salt.
Cover a baking sheet with foil.
Place the liver cakes and bake for 5 minutes in the oven.
Boil 2 eggs and chop them finely.
Place part of an egg on each tortilla and cover with the other.
Place in the oven for another 5 minutes.

Product compatibility

A variety of dishes is very important in a diet, especially this rule applies to the last meal - dinner. Introducing 7 various options dinner by system minus 60.

For dinner, you must choose one of the presented options; you cannot take recipes from others and mix them together. There is also no need to fill your stomach with everything presented in the table; remember, overeating is also not recommended.

Option No. 1 “Fruits and dairy products.”

	Milk products
Apples 1-2 pcs. after 12:00
Citrus fruits unlimited
Plums 1-2 pcs.	All types of cheese are prohibited
Kiwi unlimited		Water without gas
Watermelon 1-2 slices after 12:00		Dry red wine
Prunes 5-6 pcs.
Pineapple unlimited

Option No. 2 “Fruits and vegetables.”

Allowed amount of fruit per day	Allowed vegetables	Forbidden vegetables
Apples 1-2 pcs. after 12:00	All vegetables are allowed	potato	Compotes and fresh fruits in the table
Citrus fruits unlimited
Plums 1-2 pcs.
Kiwi unlimited			Water without gas
Watermelon 1-2 slices after 12:00		eggplant	Dry red wine
Prunes 5-6 pcs.
Pineapple unlimited		corn

Option No. 3 “Fruits and cereals”

Option No. 4 “Vegetables and dairy products”

Allowed vegetables	Forbidden vegetables	Milk products
All vegetables are allowed	potato	Fat content of milk or fermented milk products should not exceed 5%	Compotes and fresh fruits in the table

		All types of cheese are prohibited
			Water without gas
	eggplant		Dry red wine

	corn

Option No. 5 “Vegetables and cereals”

Option No. 6 “Meat and fish”

Option No. 7 “Dairy products, cheeses and crisps”

System minus 60 dinner menu options

In order to diversify diet menu You can use this menu option for the week:

	Breakfast	Dinner	Dinner
Monday	Apple fritters	Vegetable soup and Olivier without potatoes	Grilled vegetables
Tuesday	Pancakes with minced meat or liver	Pea soup and peppers stewed with tomatoes	Veal in red wine with spices
Wednesday	Hot sandwiches	Fish solyanka and cabbage rolls	Chicken fillet stewed with vegetables
Thursday	Cottage cheese casserole	Green borscht and baked zucchini	Boiled fish fillet
Friday	Home fried potatoes	Rice soup and vegetable salad	Chicken fillet roll
Saturday	Lavash with cottage cheese and herbs	Tomato soup, omelette with vegetable filling	Grilled veal
Sunday	Baked cabbage with meat	Soup with sauerkraut and beans	Fish kebab

As you can see, this diet has no strict restrictions, and all products are quite simple and affordable. All you have to do is plan your menu and you can get started!

This system is based on personal experience its author is Ekaterina Mirimanova, who is not a professional nutritionist. She shared her results and the developed menu for the “Minus 60” nutrition system, which has become very popular among those losing weight. Peculiarity The diet is that it does not require a strict regime, even sweets are allowed. This is what many people dream about - eat and get slim.

System “Minus 60” by Ekaterina Mirimanova

Magic Ekaterina Mirimanova’s weight loss is based on a system of three meals, the menu of which excludes snacks.

First appointment food - breakfast. It should be mandatory, as it helps the body turn on metabolic processes. For breakfast, according to this system, you are allowed to eat everything, including sweets, which makes many people with a sweet tooth adherents of the “Minus 60” Diet.

Second appointment food - lunch. The lunch menu is hearty, but less dense than breakfast. Sweets are already prohibited.

Third meal - dinner. According to the “Minus 60” System by Ekaterina Mirimanova, it should be no later than 18-20 hours. The evening menu dishes are light and low in calories.

Important! Before lunch, any food is allowed – cakes, chocolate, fried potatoes, after 12-00 such food is strictly prohibited.

Principles of nutrition

Ekaterina Mirimanova’s book “The Minus 60 System or My Magic Weight Loss” is based on her personal experience. The principles of nutrition according to the “60 Minus” System are the absence of strict prohibitions in the menu and timed meals. Three meals are required. Snacks are excluded, the author of the “Minus 60” Diet considers their presence in the diet to be the main cause of excess weight.

Proper nutrition according to Mirimanova has its own rules, but the essence of the diet is that morning calories are consumed during the day and are not converted into fat deposits. The “Minus 60” system involves small exceptions from the menu, but allows you to eat some foods that regular diets strictly prohibit. So, what can and cannot be eaten on the Minus 60 Diet?

Ekaterina Mirimanova’s “Minus 60” system allows the use of the following products:

Coffee Tea– allowed, but without sugar and cream. Can be used with milk;
Sweets- they are an anchor-bait for many who choose this food system. All diets exclude sugar and sweets, but according to the Minus 60 Nutrition System, sweets are allowed to be included in the menu in the first half of the day - up to 12 o’clock.
Bread– white flour bread is allowed for breakfast, and rye bread is allowed after 14-00. During dinner, it should be excluded from the menu, says the author of the Minus 60 System;
Dinner– a must, but low-fat and filling. Light meal before bed, at least 3 hours in advance.

Ekaterina Mirimanova introduced the following restrictions and rules in her “Minus 60” food system:

Pasta and potatoes allowed only in the first half of the day;
Late dinner no later than 20 o'clock. Late eating just before bed leads to the fact that everything eaten overnight turns into fat;
Water – Mirimanova recommends drinking it in moderation. In her opinion, a large amount of liquid does not help in losing weight. You need to drink water when you are thirsty;
Sugar according to the “Minus 60” System, it is necessary to replace it with fructose or cane brown sugar;
Alcohol strictly prohibited, as it contains calories. We are talking not only about vodka, but also about fortified sweet wines and champagne. The Minus 60 system allows only dry red wine in limited quantities.

List of permitted and prohibited products

The “Minus 60” regime, like any other diet, has an individual list of permitted foods. Prohibited foods on the Minus 60 Diet menu were also designated by the author.

List of allowed and prohibited foods on the “Minus 60” Diet:

Cereals: rice – wild, brown; buckwheat; corn; couscous; rice noodles; pasta and spaghetti from durum wheat;
Fruits, berries, dried fruits and nuts– apples (no more than two), plums, citrus fruits, pineapple, kiwi, avocado, melon, watermelon, prunes;
Vegetables– any and in unlimited quantities, with the exception of canned corn and peas;
Meat products – low-fat varieties meat, such as turkey, rabbit, chicken, veal, skinless poultry, with the exception of duck; The “Minus 60” system allows you to include boiled sausages, jellied meat, eggs;
Fish– cod, pollock, hake; crab sticks and canned fish – rare;
Dairy– milk, sour cream, fermented milk, cottage cheese with a fat content of no more than 5%;
Beverages– still mineral water, any kind of tea, coffee without sugar, dry red wine. Store-bought sweet drinks and juices are prohibited on the Minus 60 Diet menu, as they contain a lot of sugar.

Exercise program

Ekaterina Mirimanova also included a set of exercises for effective weight loss in her program. Exercises according to the “Minus 60” System help you lose weight faster and prevent sagging skin. If you perform a set of exercises according to the “Minus 60” System along with recommendations on your diet, weight loss results will not take long to come.

A set of exercises according to this system is designed for the main muscle groups. They are easy to implement and suitable for everyone. It is advisable to add the number of repetitions or approaches every 10 days.

Lateral leg swings

Standing straight, we move our leg to the side as high as possible, without rushing. If necessary, you can lean your hands on the back of the chair. After 8-20 repetitions, we return to the starting position and do an exercise according to the “Minus 60” System on the other leg.

Exercise "Cat"

We confidently stand on all fours on the mat, arms straight, knees at right angles. As we exhale, we lower our head, then “dive” with our torso down, round our back, almost pressing our chest to the floor, then “emerge” with straight arms. We stretch in this position for 30 seconds. We return to the starting position. We repeat the exercise in the “Minus 60” mode 5-12 times, constantly straining the abdominal muscles.

Crunches from a lying position

Raising the body from a lying position is complicated by raising the knees at a right angle. To make it easier, you can put your legs on a chair and do twisting only top part torso. Hands behind the head in a lock, elbows apart. Raise your torso as high as possible and stay in this position for as long as possible. We return to the starting position and repeat the exercise from the “Minus 60” System 5-10 times.

Swing on all fours

From the standard position on all fours, we move each leg back at a right angle, one by one. The exercise, while following the “Minus 60” System, must be done slowly and thoughtfully. Do 10 repetitions for each leg.

Leg pull-ups from a lying position

We lie down on the carpet and slowly raise both legs at right angles, then lower them and repeat the exercise 8-15 times.

Scissor Jumps

Starting position: stand straight, arms along the body, legs together. As we jump, we spread our legs and raise our arms above our heads. We return to the starting position and repeat the exercise according to the “Minus 60” System 5-15 times.

Power scheme

The nutritional plan for the “Minus 60” Weight Loss System has several characteristic features that must be observed when creating a menu for this diet:

Breakfast

You can eat everything, but in one go.

Dinner

Cooking method according to the “Minus 60” System – boiling, baking. Fried food is prohibited;
Products – vegetables, except eggplants, pumpkins, canned peas and corn. Cereals, excluding legumes and cereals. Meat include in the menu lean meat without skin, eggs, low-fat dairy products (up to 5%);
Fruits - apples, pineapple, avocado, plums, melon, watermelon, prunes;
Sauces – low-fat mayonnaise, but systemic mayonnaise is better, very little vegetable oil, sour cream, yogurt;
Drinks – coffee, tea, water, natural fresh juices, sour-milk drinks, red and dry wine;
Follow food combinations – according to the “Minus 60” System, you cannot combine meat with cereals and bread;
Sweets are prohibited on the Minus 60 lunch menu.

Dinner

Cooking method: boiling, baking, without fat or oil;
Combinations of products - fruits with dairy products, cereals, vegetables, porridge with vegetables, vegetables and dairy products, meat without side dishes and vegetables, dairy products with cottage cheese;
Drinks – herbal, green teas, lactic acid drinks (unsweetened yogurt, kefir, ayran), fresh juices, red and dry wine, water (gas and still);
Sweets are prohibited.

What kind of holiday dishes can there be?

During the holidays, the “Minus 60” food system is not canceled. Some concessions in the menu are possible, such as 40-50 g of hard cheese. In fact, the system is such that even festive table you can find suitable dishes, the main thing is to follow the rules: Do not combine bread with meat and do not overeat. What kind of holiday dishes can there be according to the “Minus 60” System? We offer several recipes for holiday dishes that must be included in the menu:

Chicken baked in foil with pineapples

Ingredients:

chicken breast – 1 pc.;
a jar of canned pineapples;
systemic mayonnaise (unsweetened yogurt and soy sauce);
salt, pepper - to taste;
1 tsp vegetable oil.

Preparation:

Remove the skin from the breast, season, make cuts, coat with systemic mayonnaise, and place pineapple slices on top. Bake the prepared breast in foil or a sleeve, first greasing it with oil. Bake at 180 C for 20 minutes.

This recipe for the holiday menu according to the “Minus 60” System will be appropriate not only on special days, but will also pleasantly brighten up everyday life.

Avocado and egg salad

Ingredients:

lettuce or other greens;
Chinese cabbage;
1 avocado;
2 eggs.

For refueling:

systemic mayonnaise or 2 tsp. vegetable sauce;
salt to taste.

Preparation:

Tear the leaves into large pieces with your hands, or cut the Chinese cabbage into medium cubes, also cut the eggs and avocado into cubes. Season with sauce or vegetable oil of your choice.

System "Minus 60" during pregnancy

The “Minus 60” system is suitable for expectant mothers, as it does not contain serious restrictions and prohibitions on the menu. Its main principle is not to overeat, eat according to a schedule, and do not drink alcohol.. However, you should consult a doctor who will tell you exactly whether this type of nutrition is suitable for both mother and baby.

How much weight can you lose on the Minus 60 System?

According to reviews from those who followed this diet, there are results already in the first week - 500-600 g of weight minus. per month for delicious menu you can lose from 3 to 5 kg. The “Minus 60” system gives excellent results without serious restrictions on food.

According to enthusiastic reviews from adherents of the Minus 60 System, you can lose up to 20 kg in six months. In this case, weight loss occurs calmly, without sudden failures from all products and favorite dishes, since according to the “Minus 60” System, You can eat everything until 12 noon. Average per month - minus 3 kg, if you include active sports in the regime, you can lose up to 5 kg in a month.

A strong motivation is to take a photo of yourself at the beginning of the weight loss process and compare the results every month.

Diet according to the “Minus 60” System

The menu for the week of the Minus 60 System does not require any special expenses. This diet is attractive because it is designed for ordinary people with a standard diet. It is enough to exclude some foods from the menu and adhere to a diet and exercise regime. Meals - strictly on time, exercise - 2-3 times a week. An example menu for the “Minus 60” weight loss system by Ekaterina Mirimanova is described in more detail below.

What can you eat for breakfast?

As already mentioned, the morning menu does not contain any restrictions. Breakfast with the “Minus 60” Weight Loss System allows you to include in your morning diet everything that you so wanted to eat in the evening. This trick designed for the fact that in the morning someone losing weight will not be able to eat everything they wanted in the evening, since the awakened body is not yet ready for too much generous intake food. As a result, a person eats less not only in the evening, but also in the morning.

Undesirable with the Minus 60 Diet, eating milk chocolate, it can be replaced in the menu with dark chocolate or honey.

Proper lunch

The basic rule for the “Minus 60” Diet for lunch– do not consume any meat and fish products with potatoes, legumes and cereals (bread and pasta made from soft wheat) products. This rule also applies to second courses - soups, for example, with chicken and potatoes. All dishes of the regime - steamed, boiled, baked. Roasting is prohibited.

Prepared meat and fish dishes- boiled sausages, canned food, crab sticks with the Minus 60 Diet can be eaten no more than once a week, provided: do not combine them with potatoes, bread, spaghetti and pasta.

Meat It is permissible to eat, but not fatty: chicken, rabbit, turkey, veal, beef. Poultry must be skinned before cooking.

Fish- only low-fat varieties, such as cod, pike perch, pollock, carp.

On the side According to the “Minus 60” System, cereals are allowed, but not all. You can include buckwheat and wheat porridge (no more than once a week), pasta and spaghetti made from durum wheat in your menu. Important point, which must be observed! The amount of this carbohydrate food, which saturates the body with energy, should be the same every day. A serving of side dish should not exceed 200 g.

Pickles allowed in small quantities, canned food also, but not later than 14 hours. It is better to eat fresh vegetables - they contain more useful substances, and do not contain a lot of salt, which retains water in the body, usually leading to swelling.

Bread with the “Minus 60” Diet, only rye can be included in the menu, and it should be eaten separately from meat dishes.

Low-fat dairy products allowed in any quantity. Hard and processed cheese, cottage cheese - no more than 50 g per day.

Dressings and sauces– mayonnaise, vegetable oil, sour cream until 14-00. It is better to replace it with sauce according to the “Minus 60” System, mainly based on unsweetened yogurt and soy sauce.

Hot sauces– mustard, adjika, ketchup are available before and after 14-00. But it is better to exclude them, as they increase your appetite and you will want to eat more.

Unsweetened fruits– apples, plums, avocados, citrus fruits, pineapple. Dried fruits can include prunes in the menu.

Melons– melon and watermelon should be consumed separately from other foods, no more than two pieces per day.

Drink better plain water. Ekaterina Mirimanova does not prescribe the exact amount of water per day. According to her system, water is consumed when thirst sets in. Coffee and tea with sugar can only be consumed up to 12 hours.

Diet dinner

Dinner according to the “Minus 60” System should be no later than six o’clock in the evening and should not be fatty or heavy. The diet menu allows late dinner until eight o'clock in the evening for those who go to bed late. According to Mirimanova’s system, there are several combinations of products for dinner to choose from:

Fruits can be consumed::

with dairy products and eggs;
vegetables;
cereals.

Vegetables can be combined:

with buckwheat or rice porridge on the water;
dairy products no higher than 5% fat, as well as eggs.

Meat and fish dishes - no side dish.

Vegetables– any, with the exception of starchy foods (potatoes, Jerusalem artichoke), legumes, pumpkin, corn, mushrooms, eggplant. It is better to exclude mushrooms too. Despite the fact that mushrooms are low in calories, they are difficult to digest, and dinner according to the “Minus 60” system should be light.

Fruits- from general list, with the exception of avocados.

From drinks: mineral water without gas, herbal teas, infusions and decoctions.

System "Minus 60" - menu for the week

The “Minus 60” system is delicious and healthy diet. Here sample menu on every day:

Monday

oatmeal in water with fresh fruit, boiled egg, coffee, croissant;
vegetarian soup, spaghetti with seafood, seasonal vegetable salad;
boiled chicken fillet in garlic-orange sauce, buckwheat porridge, fresh vegetables, herbal tea.

Tuesday

fresh cottage cheese with dried fruits and honey, poached egg, green tea;
cream soup of pumpkin, carrots and potatoes, pilaf with lean meat, green salad with seafood;
mashed potatoes, lean fish with vegetables baked in foil, berry juice.

Wednesday

semolina porridge with butter, fruit salad with diet ice cream dressing, coffee;
beetroot soup, vegetable stew with chicken, apple jelly;
pureed zucchini, carrots and broccoli, turkey meatballs in tomato sauce, tea.

Thursday

buckwheat with milk and honey, fruit jelly, coffee;
salmon broth, baked potatoes with garlic and herbs in sour cream, seasonal vegetables;
baked pita bread with curd filling, buckwheat porridge with caramelized onions and grated carrots, tea;

Friday

steam omelette with tomatoes, curd pudding with fresh fruit, compote;
chicken crepe soup, boiled pasta, shrimp in garlic and cream sauce;
zucchini baked with chicken fillet and cheese, rice, summer salad.

Saturday

oatmeal with water, biscuit with berries, green tea;
vegetable soup, curd noodle soup, fresh tomatoes and cucumbers;
boiled rice with baked fish in soy sauce, jelly.

Sunday

cottage cheese with strawberry-banana puree, hard-boiled egg, coffee;
sago soup with vegetables, potato casserole, cucumber salad;
durum wheat pasta with seafood, summer salad.

Recipes according to the “Minus 60” System

The Minus 60 power system is based on simple and available products, so you can experiment with recipes on your own, taking into account the rules of this diet.
Here are examples of food recipes according to the Minus 60 Diet:

Breakfast -Sweet oatmeal

Ingredients:

oat flakes - 100 g;
milk - 200 g;
sugar - to taste.

Preparation:

Boil milk, add cereal and sugar. Cook until done. You can add frozen or fresh berries to the finished porridge. If the flakes are instant, you can pour kefir over them overnight and leave them in the refrigerator. The next morning, add honey, nuts, fruits.

A very healthy and satisfying recipe that can be modified every day, making the system menu varied.

Lunch – Zucchini rolls with rice

Ingredients:

Long zucchini – 2 pcs;
Rice – 100 g;
Carrot – 1 piece;
Onion – 1 piece;
Mushrooms – 50 g;
Spices to taste - salt, pepper, Provençal herbs;
Vegetable oil - 1 tbsp. l.;
Low-fat sour cream - 2 tbsp. l.

Preparation:

Cut the zucchini lengthwise into slices, scald or dip in boiling water to soften. Prepare the filling: boil the rice in water, drain in a colander. Sauté carrots, onions, mushrooms, add spices, mix with rice. Place the filling on the zucchini and roll it into a roll, secure with a wooden skewer. Place in a baking tray, pour in sour cream, bake in the oven at 180-200°C for about 20 minutes.

A healthy and aesthetic recipe that will be appropriate in the system menu not only on weekdays, but also on holidays.

Dessert – Apples with cinnamon and honey

Ingredients:

Apples - 400 g;
Cinnamon - 15 g;
Honey - 20 g.

Preparation:

Wash the apples, cut out the tops, bake in the oven until done. Drizzle the top with honey and add cinnamon. Cinnamon is a useful spice for weight loss, which helps burn fat and speed up metabolism. If desired, you can decorate the apples with fresh fruits and nuts.

This is an eternal recipe according to all menu standards for proper nutrition for weight loss for a week, which is also suitable for the “Minus 60” System and can be consumed any day of the week when losing weight.

Dinner – Steamed vegetable omelette