Vladimir Mirkin's diet - lose 10 kg in a month

In pursuit of an ideal figure, women often make sacrifices, refuse proper nutrition, and try strict diets to lose weight. Such methods of weight loss do not always give the desired result, and sometimes have negative consequences. But to help desperate ladies, the Mirkin diet was developed, which consists of following a certain nutritional pattern.

Vladimir Mirkin is a psychotherapist and specialist in the fight against excess weight. He first looked at weight loss from a psychological perspective. The doctor believes that the root of all problems lies in the personal qualities, temperament and internal state of a person. He was the first to develop a weight loss system that does not require any medications. Her main priorities are a positive attitude and proper nutrition.

Basic principles

Losing weight according to Mirkin’s method involves consuming the minimum amount of necessary carbohydrates. That is why the diet got its name - low-carbohydrate.

We comply with the requirements

Basic rules for losing weight by Dr. Mirkin:

• psychological mood;
• presence of a “small plate”;
• food is divided into permitted and prohibited;
• compliance with the drinking regime;
• avoiding snacking;
• complete exclusion of side dishes;
• measured process of eating.

If you follow these points, the technique will not seem difficult, but will bring benefits and the desired result.

Advantages

Vladimir Mirkin’s diet has a number of advantages and positive aspects that are worth knowing about:

• balanced nutrition system;
• varied duration of use;
• lack of hunger;
• eating regular meals;
• high rate of weight loss.

Ease of use, positive reviews and other advantages of the chosen diet are attracting more and more women who are satisfied with the results.

In addition, the weight loss technique has a beneficial effect on the functioning of the entire body, thanks to the following properties:

• getting rid of toxins and excess water;
• absence of weakness and dizziness, which are frequent companions of diets;
• the abundance of protein promotes exercise;
• a balanced diet does not require you to take multivitamins.

Vladimir Mirkin tried to make the technique more flexible and harmless for the fragile female body.

Flaws

Although the weight loss system has a number of good qualities, it still has disadvantages:

• not suitable for vegetarians;
• It is impossible to diversify the diet.

Nutritionists advise not to replace recommended products with alternative ones, since then weight loss will not occur as quickly.

Contraindications

The diet of Dr. Vladimir Mirkin has a list of restrictions, but thanks to a balanced diet it is small:

• pregnancy and lactation;
• intolerance to certain foods;
• disruption of gastrointestinal tract workflows;
• liver and kidney pathologies;
• nervous imbalance.

For those who want to choose the Mirkin diet, but cannot due to health problems, there is the option of replacing some contraindicated foods with permitted ones, increasing portions and caloric content of food. The result will not appear as quickly as with strict adherence to the points of the system, but the body will be fine.

A collection of tips for losing weight

Nutritionists give recommendations in which losing weight will not only give the desired results, but will also take place without much difficulty. Here are some of them:

1. Several times it is permissible to increase the portioned calorie content by 200-300 kcal, this will prevent the process of slowing metabolism.
2. Regular exercise combined with diet increases productivity and speeds up metabolism.
3. Before you start losing weight using the method, you need to psychologically tune in to the process, ask yourself questions about the amount of unwanted weight in the body and the time in which you would like to lose it.
4. Don't starve yourself. The main meal should remain in the diet, you just need to focus on the number of dishes consumed.
5. You need to increase your drinking volume. Before each dose, it is advisable to drink a glass of water. The liquid will fill the stomach, and you will be able to eat much less.

Women who are losing weight note that the first results begin to appear after just a week of proper nutrition.

Principles of losing weight

The essence of the nutritional method proposed by Mirkin is a categorical refusal to eat certain foods. This primarily concerns carbohydrates, a strictly defined norm of which should not be exceeded. At the same time, products containing proteins and fats are allowed in unlimited quantities.

As an example menu layout, the following is suggested:

• first courses consist only of broths;
• Protein products in the form of fish, various types of meat, and dairy products are allowed as second courses;
• dessert excludes the consumption of sweets and any carbohydrates.

Despite the fact that many patients assessed this diet as strict, however, having tried it, they remained adherents for a much longer period than the recommended two weeks.

Having a good understanding of the psychological causes of various disorders in the body, Mirkin pays special attention to changing a person’s attitude towards food. Special techniques used in his diet increase motivation for recovery and restore the patient’s mental balance, on the basis of which metabolic processes are normalized and hormonal imbalance is eliminated.

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.

“Black List” of Dr. Mirkin

Adhering to this system, you will have to forget about the following products:

• bread;
• pasta;
• all types of cereals;
• flour;
• sweets;
• cheese above 45% fat content;
• fat sour cream, milk, cottage cheese, kefir;
• butter;
• potato;
• pork;
• high-calorie canned fish (sprats, cod liver);
• crab sticks;
• dried fruits and sweet fruits: figs, bananas, apricots, cherries;
• corn;
• dry peas;
• mature beans;
• nuts.

Diet menu

You can create your own diet based on the basic recommendations of a nutritionist and study the main points in detail. The universal daily menu looks like this:

The basis of the diet is the principles of proper nutrition.

For 7 days

Dr. Mirkin’s 7-day diet, popular and beloved by women, consists of the most ordinary grocery basket, which can be purchased at any store.

Sample menu for the week:

Thanks to the Mirkin diet, you can lose from 4 to 6 kg. in just a week, and these are impressive results.

For 2 week

The 14-day menu is suitable for those who are committed to a longer weight loss process.

For the first week, it is enough to use the dishes of the 7-day diet, and then follow this diet:

In the first days of dieting it can be difficult, but then the body rebuilds itself and it’s easy to get used to the regime.

Fasting days

Any fasting day makes it easier to lose excess weight while following a diet. By arranging them once a week, you can reduce the likelihood of “dead periods”, when weight loss stops despite all the actions taken. It is better to arrange such a deload on weekends and accompany them with walking and physical activity. The diet these days should not exceed 800 kcal.

As the most effective unloading, Mirkin advises using the following:

1. apple, you can eat at least 1.5 kilograms of apples per day;
2. curd - 1/2 kg of regular cottage cheese, 50 g of sour cream and 250 ml of milk are allowed, all products are divided into 4 parts;
3. kefir - one liter of kefir with a fat content of 3.2% is drunk 4 times;
4. meat - 1/2 kg of chicken or meat, one hundred grams of green peas and cabbage salad are allowed.

Kefir days allow you to lose the most fat, but not everyone can withstand them. Per day after such unloading, up to 1 kg is usually lost.

About the results

The results of the diet depend on several indicators:

• the person's initial weight;
• age;
• metabolism.

During long observations, Dr. Mirkin noticed: at the early stage of weight loss, patients lost from 5 to 7 kg, and then there was a “lull.” These indicators indicate a restructuring of metabolism. After a week of stagnation, the process resumes.

The technique is considered most effective if you give the body rest. The doctor recommends spending fasting days on cottage cheese, cucumbers, apples, kefir and cabbage.

If you follow Dr. Mirkin's diet rules for a long enough time, you will change the eating habits that interfere with achieving a slim figure.

Put it on repeat

According to the nutritionist himself, repetition of methods is not at all necessary; it is enough to simply adhere to the system constantly.

But if, after stopping the diet, you gain weight, you can use the diet again after a few months.

Recipes for every day

It is not at all necessary to adjust your family to your diet. You can eat healthy and varied by preparing simple and healthy meals for yourself.

1. Seafood cocktail:

To make it, you need to take 0.5 kg of any seafood, celery, onion, olive oil and your favorite spices. Fry the chopped onion in oil in a frying pan, add celery, then combine with seafood. Add a glass of water and cook until the dish is ready. At the end add spices and seasonings.

1. Shrimp soup:

Peel the shrimp, cover with water, add celery, onion, cut into half rings, tomato or tomato paste and cook until the onion is ready. It is better to add lemon juice and curry before serving.

1. Liver pancakes:

Grind in a food processor or grind in a meat grinder a kilogram of beef liver and one onion. Add an egg, wheat bran - 2 tablespoons, beaten whites from 2 eggs to the resulting minced meat. Fry the pancakes on both sides or steam them.

1. Chicken soup with mushrooms and pumpkin:

Boil the chicken breast pieces for 15 - 20 minutes, add chopped pumpkin and mushrooms, 200 g each, to the broth. Cook over low heat for 25 minutes, add sour cream and herbs before serving.

Using your imagination, you can diversify your daily menu and make dishes tasty, but low in calories.

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.

Reviews

Many women became interested in the Mirkin diet and decided to try it on themselves. Opinions about nutrition were mixed, which is fully reflected by the reviews of the ladies.

I used this technique for almost 2 years. At the initial stage I weighed 73 kg. and in 3 months I lost weight to 58! The result was simply excellent, although I did not have to prepare individual dishes according to dietary recipes. It is enough to exclude what you cannot eat according to Mirkin’s recommendations. Of course, there were difficulties, because I loved to eat a lot, but here I had to limit myself. But then, when I got used to the regime, following the diet became much easier.

Valeria, 24 years old

Almost all my life I suffered from excess weight, I tried all kinds of diets, including Dr. Mirkin’s system. The main positive quality of the technique is an almost unlimited diet. The broth for the first course was absorbed by me at once, and because of this I was constantly hungry, and one meat for the second without a side dish was catastrophically not enough to fill me up. I was able to hold out for only 25 days and lost 2 kilograms. The results were a little disappointing and upsetting. I think that the disadvantage of the diet is the absence of cereals in the system. Without them, the health and external condition of hair and nails has noticeably deteriorated.

Maria, 36 years old

I tried the method 2 times, but the result was average - I didn’t lose enough weight. I realized that fasting days are necessary, I liked kefir the most. The first time I lost 16 kg, the second time 12 kg. At 45 years old, my weight is 71 kg, the system doesn’t really suit me, I think I’ll try something new.

Ekaterina, 45 years old
Dr. Vladimir Mirkin’s diet is gentle, and it’s easy to lose weight with its help. It is possible to follow the system not only according to the schedule, but also for any period of time, since the foods in its diet are balanced and contain substances necessary for health. But it is important to understand that no method will save a person from extra pounds forever. As with any diet, before you start losing weight, it is better to consult a specialist.

about the author

Mirkin V.I., originally from Belarus, after graduating from the Crimean Medical Institute began studying psychology, received a Ph.D. degree and is the author of a large number of books on the fight against excess weight. He gained particular fame after the airing of several programs on central television channels dedicated to the “Club of Former Fat Men” he created. By the beginning of the 90s of the last century, these clubs were opened in Moscow, Kyiv, Sevastopol and Simferopol.

Thanks to developments in the field of weight loss, thousands of people have been cured of obesity. Among Mirkin’s grateful patients there are very famous people who were able to lead a normal, full-fledged existence and got rid of many concomitant diseases. One of the club members, Viktor Martynyuk, lost 130 kilograms in just over a year and a half without harming his health.