Doctor Mirkin's diet - lose up to 10 kg in 30 days

The nutrition system developed by nutritionist Mirkin is aimed not only at weight correction. Its main purpose is to change psychological attitudes that force you to regularly overeat. Mirkin Vladimir Ivanovich - Candidate of Medical Sciences, psychotherapist, author of a unique method of weight loss and rejuvenation. Mirkin’s diet is one of the three most popular diets on the Odnoklassniki social network, as listed on the doctor’s official website.

Vladimir Ivanovich made a great contribution to the treatment of obesity in our country. For the first time, he looked at the disease from a different point of view, touching on the mental, spiritual, and aesthetic spheres of human life. Observing each of his patients, the doctor took into account character traits, temperament, and even the course of interpersonal relationships with loved ones. The Mirkin Diet has been around for a long time and it still works great.

The essence of the weight loss method

Dr. Mirkin's diet is very different from other weight loss systems. It is based on a person's dependence on food. Mirkin believes that the reason for strong weight gain lies in weakness and psychological problems. The main efforts of a person losing weight on a diet need to be focused on the goal, clearly formulate it and stay on track to achieve it. Many people try to lose weight without thinking at all about what and how they are doing, what is important, what they want to achieve.

In general, Mirkin’s diet can be summarized as follows:

Only the person himself is responsible to himself for excess weight. You should not look for excuses in external circumstances, other people or surrounding factors.
You need to start losing weight only for yourself, and not for others, like your husband, children, parents, friends, etc. Because only in this case will a person have effective motivation, and the process will go much easier.
It is important to set reasonable deadlines and goals. You should not consider losing weight as something you will have to do for the rest of your life. You just need to set aside a certain amount of time to achieve a reasonable result. If necessary, you can always extend the deadline.
The diet and menu will have to be developed independently. It is important to make it varied, affordable to prepare and cost, and enjoyable.

You need to eat when you want, and not according to a routine or schedule.
You should start the Mirkin diet right now. Don’t put it off until Monday, weekend, next month, etc. The very next meal can be made light, fats removed, and volume reduced.
Understand that there is a direct connection between the desired result and the diet. You need to spend more calories than you get from food. The effective difference will be about 300 - 500 kcal.
Practice self-hypnosis. It will be easier to avoid unhealthy foods, reduce portion sizes, and monitor calories while dieting if you set yourself up for success. You can also build an association with high-calorie foods. For example, think about what unpleasant consequences its use leads to.
Don't be led by your habits. For example, if a person liked to have a snack while watching a TV series, then you can start with a glass of water or kefir, and then completely abandon this habit.
Don’t think about losing weight and a new diet as something difficult, scary and sacrificial. You should perceive it as a natural process that is beneficial. It is also important to draw up a plan that will indicate the calorie content of food and active activities.

To lose weight on the Mirkin diet, inner desire and concentration are important. All fears, complexes and self-doubt should remain aside. A person aims at a result and does everything required to achieve it.

Even though the Mirkin diet does not involve fasting, this does not mean that you should not control portion sizes and calories. During the day, it is important to keep track of how much and what you eat. If you don’t do this, the weight will soon begin to increase. The principle of the Mirkin diet “eat when the body requires and wants” means that a person should eat exactly when he feels hungry. The desire to snack or just chew something will not do.

We recommend reading about Margarita Koroleva’s diet. You will learn about the advantages and disadvantages of the Queen’s diet, menus, recipes, and weight loss results. And here is more information about Dr. Myasnikov’s diet.

about the author

Mirkin Vladimir Ivanovich
Mirkin Vladimir Ivanovich (born in 1956 in Belarus) is a psychotherapist, candidate of medical sciences (graduated from the Crimean Medical Institute), author of numerous books on weight loss. Became famous in the early 90s of the XX century. after participating in the programs “Medicine for You” (Channel One) and “21 Cabinet” (RTR), which were dedicated to the “Club of Former Fat Men”, organized by a doctor in Simferopol, Sevastopol, Kyiv and Moscow.

Dr. Mirkin has cured thousands of people suffering from obesity. Among his patients are V. E. Rozhnov (Honored Scientist of the Russian Federation), V. G. Perederiy (Director of the Ukrainian Institute of Nutrition), I. S. Chekman (Corresponding Member of the Ukrainian Academy of Medical Sciences). One of the members of the “Club of Former Fat Men,” Viktor Martynyuk, lost 130 kg in just over a year and a half.

Mirkin's no-carbohydrate diet is described in detail in many of his books:

Normal weight is the key to health (1996)
Me and my kilograms (2005)
How to lose 10 kilograms in a month (2006)
How to stop eating?! (2006)
Lose weight and look younger (2008)
How easy it is to quit smoking without gaining weight (2009)
1,000 culinary recipes for those who want to lose weight (2010)
Doctor Mirkin's Complete Course (2010)
How to lose weight once and for all (2011)
How to quit... Yes! And start living (2011)
We lose weight quickly and easily. Minus 5 sizes in 5 months! (2012)
How to look 10 kilograms younger (2013)
Confessions of former fatties (2017)

For his activities, Vladimir Ivanovich was awarded the Order of St. Nicholas the Wonderworker “For increasing goodness on Earth.”

Advantages and disadvantages

One of the main advantages of the diet is its good effectiveness. If you strictly follow all the rules, you can lose up to 5 kilograms in a week. In addition, some, losing weight on the Mirkin diet, managed to get rid of 50 kg or more, even more than a hundred. Of course, we are not talking about quick weight loss. It took more than a year. But this once again proves that Mirkin’s diet works. At the same time, a person does not experience great hardships and difficulties. However, it is important to take into account your initial data, lifestyle and level of physical activity. The benefits of the Mirkin diet are:

Cleansing the body of toxins and excess intercellular fluid. Reducing blood cholesterol levels.
No exotic ingredients are required for preparation. They are always available in a regular store.
The diet goes without hunger strikes, during it there is no dizziness, no weakness is felt.
The diet contains a lot of protein, so you can and even need to engage in physical activity.
The process of losing weight on the Mirkin diet goes smoothly, so there are no problems with the skin, but on the contrary, its condition improves, as well as hair and nails.
Thanks to a balanced diet, you do not need to take vitamins and special complexes.
No special culinary skills are required. You can cook what you are used to, the main thing is to exclude harmful foods.
Few contraindications and side effects. Therefore, almost everyone can adhere to it. And the duration is not limited. Mirkin's diet can develop into a lifestyle.
In addition to main meals, you are allowed to snack on vegetables.
Following a diet has a positive effect on ailments such as diabetes, disorders of the heart muscle, and joint diseases.

However, there are some disadvantages to the Mirkin diet. These include:

Monotony of the menu.
Not suitable for vegetarians as it contains only animal proteins. There are no plant substitutes.
Quick results are not possible. You will have to work on yourself long and painstakingly.

Although it is the latter that makes it effective and safe.

Watch the Mirkin diet in this video:

How to log out correctly

Mirkin’s program does not require exit, since in essence it is one of the varieties of proper nutrition. Therefore, if you, for example, want to treat yourself to sweets, flour or alcohol, just go and buy the necessary products. The only thing that needs to be taken into account in this case is the amount of junk food consumed.

To prevent a quick return to your previous weight, try to consume prohibited foods in the most limited quantities. It would also be a good idea to drink at least 2 liters of water a day, increase the amount of physical activity and switch to fractional meals, which would help relieve stress from the digestive system.

Contraindications

Before you start following a diet, you should consult your doctor. You may need to make adjustments. There are cases when the Mirkin diet cannot be used. Namely:

during pregnancy and breastfeeding;
allergic reaction to certain foods, but they can be excluded from the diet;
in old age and adolescence;
disruptions in the gastrointestinal tract;
dysfunction of the kidneys, liver, thyroid gland;
exacerbations of chronic diseases;
disturbances in the functioning of the heart and blood vessels.

Diet rules from Dr. Mirkin

To achieve your desired weight, you need to follow a few simple rules. These include:

You need to eat only when you feel hungry, and it is not necessary to follow a diet.
To avoid overeating, it is better to use small plates. This way the portion will fill all the space on the dish and will seem sufficient.
To get a feeling of fullness, you need to chew as long as possible, since the signal reaches the brain only after 20 minutes. If you don’t have time, then it’s better to get up from the table with a slight feeling of hunger. After some time, the person realizes that he is full.
To avoid overeating at celebrations, you should drink a cup of kefir or water in advance. They will fill the space in the stomach, so there will be less temptation to eat too much.
You should start your meal with liquid dishes, eat plenty of meat, and preferably leave the side dish untouched.
You can unlimitedly consume vegetable salads, fermented milk products and unsweetened drinks.
It is important to reduce the amount of sugar to the bare minimum; it is best to eat dessert with tea. Stevia also works well.
Fruits and vegetables are used as snacks.
If you need to prepare a fried dish, you should use vegetable oil.
You can't eat while running, because the signal of saturation arrives much slower. It is important to try to take at least a little time to eat in a calm environment. Even junk food should be eaten while sitting at the table, chewing thoroughly.
It is important to drink as much fluid as possible, especially water. Before meals, this will help you avoid overeating, and during the day it will normalize your water-salt balance.

Dr. Mirkin has identified a list of products that you need to finally get rid of. He considers carbohydrates, especially fast ones, to be the main evil. The following products should not be used in the diet:

bakery products, sweets;
pasta, macaroni, as well as almost all cereals, even buckwheat and rice;
sugar and chocolate;
fast food, canned food, pickles and convenience foods;
high fat dairy products;
starchy vegetables, for example, potatoes, corn, peas, beans are excluded;
dried fruits and sugary fruits, such as banana, date;
oils and fats.

We sort out the products

Dr. Mirkin selected a food basket in accordance with the requirements of the body and the rules of healthy eating.

Allowed list

The list of recommended products includes:

meat, low-fat sausages;
fish;
eggs;
low-fat dairy products;
vegetables, the amount of carbohydrates in which does not exceed 3-6%;
citrus;
berries (currants, strawberries, watermelon).

You can drink fruit juices, but they should be diluted - in their pure form they are concentrated and can harm the stomach. During the period of weight loss, you are allowed to eat a small piece of rye bread during your morning or lunch meal.

Prohibited

If you want to achieve the desired result, Dr. Vladimir Mirkin recommends removing the following foods from the food list:

flour and pasta products;
sugar and cereals;
canned food;
fatty dairy products;
vegetables containing starch;
nuts and dried fruits.

It is worth giving up all kinds of oils, fatty additives and pates.

Menu for 7 - 14 days

One of the advantages and conveniences of the Mirkin diet is that no special skills are required; you can cook the same as you usually do. A person losing weight will not feel deprived or “out of place” because he will be able to eat all home-cooked meals.

It is important to follow the rule of the Mirkin diet - exclude all foods with a large amount of carbohydrates. There is no need to go hungry either; you can eat as much as you want, but within reasonable limits. The diet menu can be prepared for one or a couple of weeks.

Menu for the week

For seven days, according to the Mirkin system, you should eat according to the following scheme:

During your morning meal, you need to eat 100 grams of animal protein, namely cottage cheese, eggs or lean meat. You can drink any drinks, just without sugar.
Lunch should be a liquid soup consisting of almost only broth. The second course includes meat and vegetable salad. You can eat a slice of whole grain bread as a snack.
Animal protein is again used for the evening meal. You can eat meat, drink kefir. Non-sugar fruit is served as dessert.

As a result, a person should consume a little less than 1500 kcal per day. This amount is enough for an active lifestyle and not to feel hungry. It is also important not to use salt, pepper or any other spices, as they provoke appetite. A single serving should not exceed 100 grams.

Sample Mirkin diet menu for seven days:

On the first day in the morning you need to eat low-fat cottage cheese plus coffee without sugar. In the afternoon there is broth, boiled meat and cabbage salad. You can have a snack with a glass of kefir. For dinner you should eat meat and a fermented milk drink.
On the second day in the morning they eat boiled sausage without bread and coffee. They dine on fish soup, meat and tomato salad. For afternoon snack – tomato juice. Have dinner with low-fat cottage cheese with pieces of fruit. Wash it down with unsweetened juice.
On the morning of the third day they eat eggs. For lunch you need to eat broth plus cucumber salad. The afternoon snack consists of kefir. Dinner is low-fat cheese and unsweetened fruit.
On the fourth day, you should eat a salad of fresh vegetables in the morning. They dine on okroshka, which does not contain potatoes. The second is meat. The afternoon snack consists of a fermented milk drink. You can have dinner with liquid soup and a piece of meat.
On the fifth day, you should boil the sausages without fat in the morning. Lunch should be vegetable soup with meat. If you feel hungry, have a snack with juice and water. Have only a couple of apples for dinner.
On the sixth day, breakfast consists of an omelet. For lunch you need to eat a piece of meat with baked vegetables. The snack consists of a glass of kefir. You should only have a vegetable salad for dinner.
On the last day, you should have breakfast with a couple of eggs and any fruit. They have lunch with borscht with a slice of lean fish, as well as fresh vegetables. Dinner should be meat, and fruit for dessert.

To learn how to prepare healthy breakfasts for weight loss, watch this video:

Menu for two weeks

If seven days are not enough to achieve results, then you can extend the diet for another week. The Mirkin system menu for the next seven days is something like this:

The diet on the first day consists of coffee with milk, chicken fillet, borscht without meat, cutlets without fat and bread, vegetable salad with mushrooms. For dessert and afternoon snack they eat an apple or a pear. You should have dinner with a piece of lean fish.
On the second day, boiled eggs are eaten in the morning. For lunch there is potato soup with meat. For the second course there will be boiled sausage with vegetables. Have a snack, as usual, with kefir. For dinner, an orange and a slice of low-fat cheese.
The third day begins with bacon and a cup of tea. They dine on borscht without potatoes in meat broth. For the second course, stewed cabbage. Dinner should be a piece of beef without fat, and tangerines for dessert. It's worth having a snack with yogurt.
Breakfast on the fourth day consists of several sausages. For lunch there is pea soup without potatoes. For the second course you should take meat without fat with vegetable salad. You can have an orange for dinner.
On the fifth day in the morning you need to eat fish. Have lunch with borscht, a cutlet with salad, and a slice of whole grain bread. You should have sausages for dinner, and tangerines for dessert.
On the sixth day, breakfast consists of a piece of boiled sausage without bread. The lunch menu includes fish soup, grilled fish with tomato salad. They eat beef liver and apple for dinner. You should have a snack with kefir.
On the last day, in the morning they eat several pieces of ham. They have lunch with mushroom soup, green bean salad and pork chop. A piece of toast goes with the snack. For dinner you need to take low-fat cottage cheese and a handful of grapes. In between main meals, you can drink tomato juice and kefir.

If you want to extend Mirkin’s diet, then following the principle, you can create your own diet. According to reviews, it is not difficult to adhere to this method of nutrition. It is worth showing more will in the first days of the diet, since at this time the system is being restructured. As a result, it happens that you can lose weight up to 5 - 7 kg.

Dish recipes

So that Mirkin’s diet is not monotonous, and weight loss is easy and pleasant, you can prepare simple and tasty dishes. Among them:

Seafood salad . Ingredients: shrimp, squid, octopus, onion, olive oil, bunch of celery, spices to taste. Cut everything and simmer in a frying pan with water and lemon juice. Then pour oil into everything in a plate and mix.
Shrimp soup . Ingredients: in addition to the main component, there are celery, tomato, onion and lemon juice. All ingredients are poured with water and cooked until tender. Afterwards you can decorate with greenery.
Liver pancakes. Ingredients: beef liver, onion, egg, wheat bran, spices. Grind everything through a meat grinder and mix thoroughly in a bowl. Fry the pancakes like regular cutlets, or steam them.
Chicken soup with mushrooms, pumpkin . Pre-cook the broth with herbs, then add grated pumpkin pulp and mushrooms to it. Cook everything until done. When serving, you can add more herbs and low-fat yogurt.

results

According to Dr. Mirkin, leaving the diet is not required. You can follow its basic principles all your life, since it is a new principle of nutrition. People begin to behave differently with food and at the table.

The achievements of some people who lose weight are amazing. They manage to lose almost 20 kg in a few months. Some claim to have lost more than 100kg in almost two years. But this is only possible with complete focus on your goal and the desire to lose weight, as well as strict adherence to all the rules.

The results and reviews of weight loss using the Mirkin diet are positive. People actually succeed in losing weight. Of course, he proposed nothing radically new, but this particular doctor pays great attention to the psychological side of weight loss. It is very important.

We recommend reading about the Atkins diet. You will learn about what the diet is, its pros and cons, permitted and prohibited foods, and a sample menu. And here is more information about Dr. Nazardan’s diet.

Dr. Mirkin's diet is a simple but effective weight loss system. With its help it is possible to get rid of excess volumes. Its main difference and advantage is that it does not require fasting, taking pills or preparing complex meals. It is important to properly tune in to the process.

Psychological aspects

Mirkin's weight loss system is based primarily on the psychosomatic state of a person. The doctor claims that the only reason for the appearance of excess weight is the internal attitude. To lose weight, you just need to pull yourself together, set a weight loss goal, and, gathering your strength, follow in the right direction.

It is important to determine reasonable time limits for the weight loss process, and remember that the responsibility for getting rid of excess weight lies only with the person losing weight.

Useful video

For information on portion sizes for weight loss, watch this video:

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