Diet of the “Minus 60” system: “magic” nutrition table by Ekaterina Mirimanova

Diet “minus 60” by Ekaterina Mirimanova – a valid method or another myth? Read the product compatibility table, menu for the week, as well as people’s reviews and results in the “BEFORE”/”AFTER” format in this article!

• Duration
  from 1 month
• Efficiency
  5 – 60 kg
• Difficulty
  is low
• Diet variety
  is high
• Rating
  4.6
• Cost 7 days
  1500 – 2500 rubles.

The “Minus 60” diet is called that because the author of this nutrition system, Ekaterina Mirimanova, with its help, she herself got rid of an extra 60 kilograms.

Ekaterina Mirimanova once weighed more than 100 kilograms. However, what she saw in the mirror every day after a difficult pregnancy and childbirth did not suit her too much. Therefore, Mirimanova developed her own weight loss program, with the help of which she managed to achieve an incredible result - she got rid of 60 extra pounds. Ekaterina Mirimanova called her power system “Minus 60”.

The essence of the “minus 60” diet

The “minus 60” diet involves eating at certain times. Breakfast is mandatory; it is necessary to activate metabolic processes in the body. If you are not used to having breakfast, then you should reconsider your decision. Until 12 noon, you can eat any foods you like, regardless of their calorie content and portion size. Smoked meats, sweets, pasta, potatoes are allowed - but only until noon. Only milk chocolate is excluded, which can be replaced with dark chocolate.

High-quality drinking water can be consumed in unlimited quantities; drink as much as your body needs. You can add salt to taste, but it is not recommended to add too much salt to your food. Sugar must be replaced with brown or unrefined sugar and consumed only before noon. It should be noted that if you are preparing food for other family members who adhere to a regular diet, then if possible, try not to taste the food.

You should have lunch around one or two o'clock in the afternoon. Some restrictions apply during lunch hours. Fried foods should be avoided. Consumption of mayonnaise and sour cream should be limited to one teaspoon (and only before 14.00); other sauces, spices and seasonings are not limited. Soups are good during lunch - without using potatoes they are boiled in meat broth, and with them - only in water. It is better to eat fish and meat of low-fat varieties and boiled. It is not advisable to mix meat with pasta and potatoes.

During lunch, it is recommended to add fruits to your diet: pineapples, citrus fruits, watermelon, prunes, plums, kiwis and apples. But you shouldn’t get carried away with bananas and grapes. You should also definitely eat boiled or stewed vegetables.

Dinner must take place before 18.00. If you are used to having dinner, for example, at nine o’clock, then you need to gradually accustom your body to the new meal time, having dinner half an hour earlier every day. Portions should not be excessively large; salt and spices are added in limited quantities. The consumption of mushrooms, peas, corn, eggplants, potatoes, as well as any fried foods is excluded. It is better to stew fish and meat in water; adding a small amount of soy sauce is allowed.

You can also consume fermented milk products. It is worth noting that if you follow this nutritional system, it is not at all necessary to overload your body with intense sports, but you need to devote some time to exercises or gymnastics. Choose the type of physical activity you like - walking or cycling, exercise equipment and others. Before following this diet, you should seek medical advice.

The principle of the “minus 60” diet is quite simple, although it requires compliance with some rules:

1. To achieve success in losing weight, it is very important to prepare yourself psychologically, not to put off this decision until tomorrow or in a week, but to start right now.
2. It is necessary to consistently rebuild your eating habits, introducing healthy foods into your daily diet and eliminating junk foods. You should also avoid large portions.
3. Products should be selected depending on the time. Almost all foods are allowed to be consumed up to 12 o'clock. But starting from lunchtime, a number of restrictions are introduced, compliance with which is mandatory.

Yes and no - don’t say, don’t take black and white

When eating according to the Mirimanova system, you need to analyze and “turn on” your head. Don't go to extremes. This option is not suitable. Initial data - your routine!

If you, for example, are a night owl and plan to go to bed around 3 a.m., dinner before 6 p.m. is not an option. The deadline for evening meals is 20:00. Or tonight you are going to “storm Everest”, intellectual stress is expected. Think about whether the idea of ​​cooking according to menu No. 1 “Fruit and milk” is suitable or whether it is better to have dinner in a protein theme, taking path No. 6. For “Larks”, supporters of early rises, having dinner before 18:00 will not be difficult.

Of course, “larks” and “owls” are conventions. Decide for yourself by looking at the tips. There must be a measure, common sense.

You will have to analyze it often; a thoughtless attitude towards food “will not work.”

• Number of breakfasts - yes, there may be a second breakfast if you had breakfast early in the morning; the body did not wake up, ate little, without enthusiasm. But: these are not 2 equally hearty breakfasts!

• Choice of dishes. We break it down into components and check for “permission”/compatibility. Space for creativity.

Rules of the minus 60 diet

Rules of the “minus 60” diet:

• You need to eat food at least 3 times a day.
• The plate should be large enough to fit two fists.
• Sweets should be removed from the menu. You are allowed to eat 2 squares of dark chocolate, two cookies, or one marshmallow. You can also have fruit for dessert.
• The diet provides for three main approaches to the table. You can't have a snack.
• There are no recommendations regarding drinking regime. They drink water whenever they want and in any quantity.
• Salt is not excluded from the diet, but its amount is kept to a minimum. It is better to use sea salt for cooking.
• You cannot eat after 18-00. If you haven’t been able to have dinner before this time, then you simply refuse the last meal, waiting for breakfast.
• Provided that a breakdown occurs and the person has eaten too large a portion, there is no need to take any special measures. It is important to try to avoid such situations.
• If the specified serving size is not enough to fill you up, it should be increased. Products can only be taken from the list of permitted ones. In the future, portions should be reduced.
• You definitely need to play sports. Daily workouts should last at least half an hour. This will allow you to lose weight more intensively and prevent it from “getting up.”
• When a person loses weight quickly, they may develop stretch marks and sagging skin. To prevent this from happening, you need to use special creams and scrubs and massage problem areas.

Basics of forming a diet diet by Ekaterina Mirimanova

A person who decides to follow the “minus 60” diet must know the basics of forming a diet, because he creates the menu himself. Basic rules: breakfast must be complete, lunch must be “shared with a friend,” and dinner must be “given to the enemy.”

Rules for forming breakfast:

• You can have breakfast once after waking up and before 12 am.
• You can eat and drink whatever you want, even sweets. You should only avoid milk chocolate, which is replaced with dark chocolate.
• Products can be arranged at your own discretion. You are allowed to eat protein foods with pasta, bread, and vegetables.
• Fruits and vegetables can be eaten raw, fried, boiled and baked.

Rules for forming lunch:

• Lunch should take place between 12:00-15:00.
• Lunch should not be skipped. At this time, it is forbidden to eat fried foods, fatty foods, and sugar. It is acceptable to eat soups, side dishes, and fruit for dessert. If porridge was chosen for lunch, then it is cooked exclusively with water. Soups are eaten 3-4 times a week.
• Foods during lunch should be combined correctly. The following “pairs” are allowed during one meal:
  Meat + vegetables.
• Meat + cereals.
• Fish + cereals.
• Fish + vegetables.
• Pasta + vegetables.
• Macaroni + cheese.
• Potatoes + vegetables.
• Potatoes + cheese.
• You should not eat potatoes with soups or meat. Protein products are not combined with corn and legumes. So, a vinaigrette containing peas should not be eaten with meat or fish dishes. Buckwheat and rice go well with meat and seafood. Potatoes are not removed from the menu, but their consumption should be limited. You can combine vegetables, fruits, cereals and dairy products.
• The products can be eaten fresh, boiled, baked and stewed. Sauteing of vegetables, fish and meat is allowed. It is good to eat fresh salads with vegetables and fruits. You can have aspic for lunch.

Dinner rules:

• Dinner should take place from 17:00 to 18:00.
• The less a person eats at their last meal, the better. You cannot eat pastries, fried foods, potatoes, bread. Recommended dinner: cottage cheese or rice. It is also allowed to have fish or meat on the table, but without a side dish.
• Products need to be combined correctly:
  Fermented milk drinks + fermented milk products.
• Fruits + fruits.
• Vegetables + vegetables.
• Meat without additives.
• Fish without additives.
• Eggs without additions.
• Fermented milk products + fruits (or + vegetables, or + crackers, to choose from).
• Vegetables + fruits.
• Vegetables + cereals.
• Fruits + cereals.
• Vegetables, meat, porridge and fish can be boiled, stewed, baked, sautéed, or grilled. Vegetable and fruit salads are eaten fresh. Kefir or lemon juice is used as a dressing. During dinner you can eat aspic and prepare fresh juices. Bread is replaced with crackers, which can be used to make sandwiches with cheese, vegetables and fruits.

Menu options for a week of the minus 60 diet

Allowed and prohibited foods of Ekaterina Mirimanova's diet

Foods that can be eaten during the minus 60 diet

Products that are prohibited while using the minus 60 diet:

• Milk chocolate.
• Meat fried in oil, but can be eaten during breakfast.
• Wheat flour bread after 12:00. After lunch you can only eat crackers and rye bread.
• Alcoholic drinks, except dry red wine (no more than a glass).

Interesting food recipes

Spicy soup with shrimp and vegetables

To prepare the dish you will need the following products:

• 0.2 kg shrimp.
• 1/2 part hot pepper.
• 0.7 ml broth.
• One bell pepper.
• 30 g ginger root.
• One carrot.
• One onion.
• 2 cloves of garlic.
• 2 tablespoons of vegetable oil.

All vegetables are cut into cubes, garlic, carrots and onions are fried in vegetable oil. Bring the broth to a boil, add bell pepper. Then add fried vegetables to the broth and cook for 10 minutes. After this time, the soup is salted, ginger root and shrimp are added to it. After five minutes the gas is turned off. Before serving, add a little hot pepper to the plate.

Frittata with zucchini

To prepare the dish, you need to take the following products:

• Two zucchini.
• Four chicken eggs.
• Bulb.
• Three cloves of garlic.
• Grated cheese – 0.1 kg.
• Greenery.
• A tablespoon of vegetable oil.
• Salt and pepper to taste.

Dice the onion and garlic and fry in vegetable oil. Then add chopped zucchini and simmer for another 7 minutes, add salt and pepper. Beat the eggs and add half the grated cheese. This mixture is added to fried vegetables.

Pour the resulting mixture into a baking dish, sprinkle cheese on top and put it in the oven. Prepare the dish at a temperature of 80 °C for half an hour.

Beans and spinach in tomato sauce

To prepare the dish you need the following products:

• 0.2 kg of green beans and the same amount of spinach.
• Red beans – 0.2 kg.
• One onion and one tomato.
• Two tablespoons of tomato paste.
• 1/2 tsp. coriander
• 0.3 liters of water.
• 3 cloves of garlic.
• Salt and pepper to taste.

The spinach is cut into large pieces, doused with boiling water and then with ice water. This will give it a rich green color. Green beans are boiled in boiling water for 5 minutes, then also doused with cold water. Fry the onion until it becomes transparent, sprinkle with coriander. Tomatoes are cut into cubes, added to onions, salt and pepper. Tomato paste is dissolved in water, the vegetables are poured with this solution, and boiled for 5 minutes. Drain the red beans and simmer in tomato sauce for another 5 minutes. Then add spinach and green beans and keep on fire under the lid for 3 minutes. At the end of cooking, sprinkle the dish with chopped garlic.

Ratatouille

To prepare the dish you will need the following products:

• Bell pepper – 2 pcs.
• Potatoes – 2 pcs.
• Apple – 2 pcs.
• Zucchini – 2 pcs.
• Onion – 1 pc.
• Spices and herbs to taste.

Vegetables are peeled, zucchini and potatoes are cut into slices, apples into slices, and other vegetables into cubes. Zucchini and potatoes are laid out in the first layer, the remaining vegetables are placed on top. Sprinkle the dish with herbs and seasonings and cook at 200 °C for 1 hour 30 minutes.

Pilaf with quince and meat

To prepare pilaf you will need the following products:

• 0.5 kg quince.
• 0.9 kg rice.
• 1 kg lamb.
• 0.5 kg onions and carrots.
• 0.2 liters of vegetable oil.
• 10 g salt.
• Seasoning for pilaf.

The meat is cut into pieces and fried in a cauldron. Carrots are cut into strips, onions into rings, quince into large slices. The meat is removed from the cauldron and vegetables are added to it, stewed until the quince becomes soft. The rice is washed and added to the cauldron, mixed and simmered under the lid. When the rice is half cooked, meat and spices are added to the pilaf. Before serving, the dish is decorated with herbs.

Zucchini salad with prunes

Ingredients: Mint or parsley, salt, ground white pepper, one clove of garlic, four tablespoons of lemon juice, one tablespoon of vegetable oil, eight prunes, a dozen small zucchini.

Wash the zucchini, cut them into slices and simmer in water until tender, then place in a salad bowl. Wash the prunes, dry them, chop them finely and mix with mint, salt, lemon juice, chopped garlic and pepper. Mix hot zucchini with prunes and cool at room temperature for an hour. Before serving, garnish with mint leaves. If desired, you can use ordinary zucchini instead of zucchini.

Chicken salad with pineapple

Ingredients: salt, one tablespoon of vegetable oil, one teaspoon of mustard, one tablespoon of vinegar, 160 g of pineapple, 160 g of white cabbage, 160 g of boiled chicken fillet. Cut the chicken fillet into cubes, finely chop the cabbage and grind with salt, cut the pineapple into small slices. Prepare a dressing from mustard, vinegar, vegetable oil and salt. Place the ingredients in layers in glasses, add dressing, and garnish with pineapple and herbs. If desired, chicken can be replaced with turkey, cabbage with lettuce.

"CAT"

Get on all fours, supporting yourself on your palms and knees.

Slowly, arching your lower back and pressing your chest to the floor, move your body forward until your knees and arms are completely straightened.

Hold straight arms for 30 seconds, throwing your head back. Slowly return to and. etc., trying not to lift your chest off the floor as long as possible. Start with 1-2 repetitions and gradually increase their number to 10.

NB!

Your palms should be wider than your shoulders, then this exercise will give a good load on active muscle groups. If the exercise seems too difficult for you, start with push-ups from your knees, but without moving your body forward.

Operating:

muscles of the chest, arms, abs, back.

Psychology and motivation for losing weight

A person perceives the “minus 60” diet with a positive attitude, since it does not imply any prohibitions. Most foods are allowed to be eaten, but only at certain times. Author of the weight loss method E.

Mirimanova advises her followers to pay attention to the following postulates:

• The main thing is to act consistently. Will is not the most important thing in this diet.
• You need to lose weight for yourself, not for others.
• You need to start losing weight right now, not later.
• The diet does not require fanaticism, the proposed menu does not need to be cut down.
• It will not be possible to achieve lightning-fast results.
• Those who want will always find an opportunity, and those who do not want will always find a reason.
• You need to forgive yourself for the weight you've gained.
• The phrase “I can’t” must be forgotten.
• You must always love yourself, even as you are now.

How to lose weight for those who are constantly at work

It may seem to some that it is difficult for working women to follow the “Minus 60” diet. For example, how can those who stay late at the office have time to eat before six in the evening? Or what if there is a daily schedule?

As the author of the “Minus 60” technique says: “Desire is a thousand possibilities, reluctance is a thousand reasons.” In the first case, you can take lunch boxes to work. Moreover, the evening menu “Minus 60” is simple. And in the second, when coming from the night shift, you should have breakfast and only then rest. When you wake up, in this case, follow the rules for lunch.

Video on the topic: The main mistakes of those losing weight using the Minus 60 system

Self-care and exercise

In addition to following a diet, a person must take care of his body.

Here are some tips from the author of the technique:

• It is necessary to play sports. There is no need to visit the gym at all. You can completely study at home. You should choose any convenient time for this; classes can take place even at night. The main thing is to train daily. This allows you to tone your muscles, increase your own performance and organization. Exercises should be chosen only those that you like. You can squat, jump rope, pump up your abs, and do bends. Let the workout last only 5 minutes. It is better to exercise at home with pleasure, but little by little, than to force yourself to go to the gym with an incredible effort of will. There will be much more benefits.
• It is necessary to take care of your skin. Twice a week you should use a coffee scrub, treating your entire body, not just your face. It is necessary to use creams to moisturize the dermis and increase its tone. Shilajit is good for stretch marks.

SWINGS FROM A STANDING POSITION (LATERAL)

Stand facing a chair or cabinet, resting your hands or leaning on your elbows. Feet together, back straight.

Slowly raise your right leg to the side as high as you can. Gradually lower it. The same for the left leg. Start with 5 swings for each leg and gradually increase their number to 20 for each leg.

NB!

If the exercise seems too difficult, perform the swings at a fast pace, only slightly lifting your foot off the ground. Gradually increase your takeoff height and slow down your swing tempo.

Operating:

inner thighs (“complicated area”), buttocks and waist muscles.

Tips from Ekaterina Mirimanova

Ekaterina Mirimanova advises:

• During the diet, you should not observe fasting days or perform any special cleansing of the body.
• Fruits are not eaten at night. Preference should be given to vegetables.
• You can eat cheese with red wine.
• During the diet, you can take complexes - sources of vitamins and minerals.
• You should not eat fried foods at lunch.
• There should be at least 3 main meals during the day. If you are hungry, you can have a snack.

No strict restrictions

There will be no need for doctors or nutritionists. There are no fasting days, drinking regime, fasting, or calorie counting in the diet. You are in a psychological comfort zone; a frightened body, having fallen into a panic, will not start making “stocks for the winter”, which will ruin your mood and appearance in the mirror!

Anything is possible, with notes, at the appropriate time of day. You will consume less salt, sweets, fat, but you will not notice any “losses”.

The reason is that no foods are completely prohibited. The system gives you freedom, and at the same time, the opportunity to lose weight without internal resistance. However, there are conditions that cannot be violated.

Pros and cons of the “Minus 60” system by Ekaterina Mirimanova

Advantages of the “Minus 60” system:

• You can practice the diet for people with various diseases, but only after medical consultation.
• Products are available to everyone.
• There is no need to count kilocalories.
• The diet does not harm the body.
• During a diet, a person will not experience feelings of hunger, weakness or deterioration in health.

Disadvantages of the “Minus 60” system:

• The diet requires endurance, as it takes quite a long time.
• You should eat according to the schedule.
• A lot of time passes after dinner and before bed.
• During a diet, chronic diseases may worsen.

Contraindications

The “Minus 60” diet cannot be followed in the following cases:

• During pregnancy and breastfeeding.
• For diseases of the heart and blood vessels.
• If you have diabetes.
• For pathologies of the liver, gall bladder, gastritis and stomach.
• Under the age of 18.
• During periods of acute infectious diseases.
• During the recovery period after surgery or after an injury.
• For metabolic disorders that require medical attention.

Reviews and results of losing weight

This nutrition system is great for those who have patience and do not crave results immediately. Although the “minus 60” diet is quite long, the achieved result lasts much longer, and with proper nutrition, the lost kilograms do not return at all. The advantages of the minus 60 diet include its softness and balance. Reviews can be found to the contrary - both positive and negative.

Ekaterina: “At first I decided to try this diet, but I gave it up very quickly. I don’t understand this approach where you can eat whatever you want before lunch. What happens - you can have 10 plates in the morning? I don’t see the point.”

Elena: “This diet really helps you lose weight. I not only got rid of 10 kg, but I have also been maintaining my weight for six months. At the same time, I don’t limit myself too much, but I don’t accumulate fat.”

Veronica: “The author of the diet suffered from excess weight since childhood, and after giving birth she gained a lot of weight. But the diet helped not only Catherine, but also many of her followers to lose weight. I'm one of them. In six months I managed to lose 10 kg, a very good result. I’m not in a hurry to lose weight quickly – that’s right. It seems to me that this diet is the best and is not harmful to health.”

Irina: I started following this diet, but after a while I stopped. I absolutely do not understand the fact that you are allowed to eat everything up to 12 o’clock, and then observe some restrictions. That is, you can eat ten plates of food in the morning? In my opinion, this is pointless.

Victoria: Personally, I don’t lose weight using this system, but I follow it when I need to maintain weight. It seems to help, no weight gain. I especially like the extensive diet.

Svetlana: I lost about 20 kilograms in seven months using this system. Either this technique is so effective, or it’s just perfect for me.

Time management

1. If you skipped dinner, don't have dinner.
2. Remember, sugar, honey - up to 12 hours.
3. Place your breakfast on the scale so that you are hungry by lunchtime.
4. Hours are needed not only for nutrition, make time for sports, training, exercises, walks! Who will burn “morning calories”.
5. Lose weight beautifully. A personal care package is provided. When losing “many kilos”, it is important to love yourself, get rid of stretch marks, tidy up your body, and nourish your skin. And this is a great time!