System minus 60: recipes for lunch

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, prevents bad moods from appearing, and helps maintain a good mood.

Basic rules for breakfast on the system:

Can't be missed. A morning meal starts metabolic processes, protects against overeating, and 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. If desired, 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 is difficult to drink plain water, then you can squeeze out a little lemon juice or infuse citrus peels, mint, and 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 foods 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.

Lunch through the eyes of Ekaterina Mirimanova

The lunch meal should take place exactly before 14.00. By this time, you can safely eat the first, second and even dessert. But even for the second meal of the day you need to follow some rules. You cannot combine meat with potatoes and pasta. Therefore, for soup you can use either meat products with vegetables, or cook potato soup without meat.

For the main course, there can be vegetables as a side dish for the meat; pasta is also allowed to be eaten with vegetables. It is prohibited to eat fried foods after 12:00 noon. But there is room for imagination to run wild, as the products can be baked, boiled, stewed or steamed. During the day, it is recommended to eat fish and seafood; smoked meats and marinades are also allowed. Of all the sauces, it is recommended to choose soy and tomato (mayonnaise and sour cream can only be used in the morning). At lunch you are allowed to drink juice, kefir, tea, compote, dry red wine is acceptable - no more than a glass. Recommended dishes:

meat soup (without root vegetables), chicken with vegetable stew, fruit salad, juice;
Cabbage soup with fresh cabbage and potatoes (vegetarian), cutlet and green peas, slightly sweet black tea;
pureed cauliflower and pumpkin soup, heart goulash with stewed cabbage, dried fruit compote;
chicken broth with lean cabbage pies made from whole grain flour.
vegetable soup, vegetables stewed with mushrooms, herbal infusion or rosehip decoction;
seafood soup, steamed salmon with wheat porridge, juice.

Diet minus 60: weekly menu and recipes ^

Mirimanova is sure that food eaten before noon does not increase fat accumulation. Therefore, according to Mirimanova’s method, from the moment you wake up until 12 o’clock you can eat everything, without restrictions. Even cakes and sweets. The exception is milk chocolate.

Breakfast is a must, even for those who are used to limiting themselves to a cup of coffee and are unable to eat fully in the morning. You'll have to add a piece of cheese or crouton to your coffee. And after some time, have a heartier breakfast. Breakfast should be hearty and should not be skipped.
At lunchtime the principle of separate meals comes into play. Meat and fish dishes cannot be combined with pasta, bread and potatoes. Vegetables, rice, buckwheat can be a side dish. If the first course is meat, potatoes are not added. But it can be present in lean vegetable soups and stews. Borscht or soup can be seasoned with low-fat sour cream or mayonnaise. As a dessert, for lunch (instead of sweets) berries and fruits are recommended.
Dinner. This is where many may encounter the first difficulties - eating is prohibited after 18.00. But this is just a new diet; the habit of not eating too much before bed is developed quickly, especially since the food was nourishing all day. And for those who are used to going to bed late, you are allowed to drink low-fat kefir, yogurt, and eat fruit 3 hours before bedtime.

In the evening you can cook meat or fish, without a side dish. If these are vegetables or cereals, then no meat. Or only fruits and dairy products. You can choose any option, but one thing is forbidden: mixing products. You should not include potato and bean dishes, pasta, pumpkin, avocado, mushrooms, or sugar in your evening meal.

Menu “Minus 60” for 7 days

There simply cannot be an exact menu, and that’s good news

It is important to adhere to the regime and remember that some foods cannot be eaten after noon, but those allowed should be used in the right combination

Breakfast

Breakfast can quickly become your favorite meal because it is unlimited. However, Mirimanova’s “Minus 60” method warns that portions should still be kept reasonable. You can choose any breakfast option or come up with your own. Here are some tasty and healthy options:

Milk porridge: oatmeal, pumpkin, rice, semolina or other, with butter, honey or sugar. Cheese sandwich, tea or coffee.
A serving of fried potatoes. Sweet coffee.
Meat or fish casserole with potatoes or pasta. Tea.
Pancakes with cottage cheese or meat filling or a bun with sausage, fruit and tea with cookies or sweets.
Cottage cheese with sour cream and a piece of cake. Tea coffee.
Lavash roll with any filling, sandwich with cheese, ham or caviar. Compote or tea.
Cottage cheese casserole or dumplings, a bun with butter, a glass of kefir, yogurt or tea.

Dinner

The main rule is not to use potatoes and pasta in combination with meat.
Fruits allowed for lunch: apples, avocado, kiwi, citrus fruits, plums and pineapple.
Drinks: still water, coffee, tea, fermented milk drinks, dry red wine and natural juices.

For example, you can take the following lunch option:

Vegetable borscht in meat broth (without potatoes), buckwheat with stewed liver or meat, rye crackers.
Vegetable stew with potatoes, but without meat, tomatoes stuffed with cheese, a piece of rye bread.
Baked fish, stewed vegetables, boiled beet salad dressed with sour cream.
Bell peppers stuffed with meat and fresh vegetable salad.
Macaroni and cheese and vegetable salad and egg.
Oven-baked chicken and salad with vegetables and cheese.
Lenten borscht with potatoes, eggplant cheese rolls, or vegetarian pilaf, rye bread.

Dinner

Dinner should be monocomponent.

If it is meat, then no side dish. Vegetables are also separate. It is preferable to eat a protein dish for dinner, which gives you a feeling of fullness for a long time. Vegetables or soups, on the contrary, can cause evening hunger.

Dinner options:

Boiled beef, chicken or lamb.
Jellied meat, shrimp or fish.
Oven-baked chicken or fish.
Vegetable stew with potatoes or rice with vegetables.
Fish or meat cutlets.
Fish kebab.
Any dishes made from cottage cheese and fermented milk products.

Women who have been on a diet at least once know that the most difficult thing is thinking about food. You constantly want to eat, and now you are secretly sneaking to the refrigerator to pinch off a piece of cheese or sausage. You convince yourself that one apple won’t hurt. One candy, another, and the whole diet is down the drain. The search for a new technique begins, and again there are failures. Common situation? There is a way out - the Mirimanova diet. It will help you live without hunger and lose weight comfortably. You can eat your favorite foods and still lose weight

It is important to follow certain rules

Rules minus - lunch

You must have lunch between 12:00 and 15:00, without missing a meal. At this time, fatty foods, fried foods and sugar are not allowed. Soup is allowed, as a side dish - any porridge with water, and at the end - a fruit dessert. It is better to cook soup no more than four times a week. All dishes and products are correctly combined as follows:

meat with any types of cereals or vegetables;
fish with different types of cereals or vegetables;
pasta with vegetables or cheese;
potatoes with vegetables or cheese.

You must follow the rules:

do not combine potatoes with proteins;
Do not add potatoes and meat to the soup together, only separately;
Do not combine proteins and legumes.

For example, it is prohibited to use vinaigrette with green peas along with a meat cutlet. Buckwheat or steamed rice is healthier to eat with meat and seafood. Potatoes and spaghetti with the addition of cheese or vegetables are acceptable in small portions. Fruits, vegetables, cereals, and dairy products go well together.

Boiled vegetables, meat, fish, soups and cereals are most suitable for the diet. Fish, meat and vegetable dishes can also be stewed, sauteed and baked. The main ingredients of salads are fresh or boiled vegetables; mayonnaise, sour cream, and vegetable oil should be used as a dressing. It is very useful to drink fruit and vegetable juices, and various types of aspic are also recommended.

About the advantages of the chosen method of losing weight

It’s hard to find a minus in Katya Mirimanova’s diet. But there are many advantages here:

All women can follow the diet, regardless of age.
Even with identified health problems, such a diet will not worsen the condition, but, on the contrary, will help strengthen the immune system. After all, an important part of the digestive system, the intestines, is responsible for it.
Here you won’t have to waste time counting calories, and you won’t have to limit yourself to 12.00 at all.
Throughout the entire period of eating according to Mirimanova’s recommendations, the body does not experience exhaustion. Also, women and men are not at risk of nervousness, overstrain, weakness, or apathy. This allows you to constantly adhere to the tips described in detail by the author.
The diet rules do not conflict with the requirements of the World Health Organization and the domestic Ministry of Health. In both cases, a full dinner must be completed before 18.00.
The amount of liquid drunk is determined individually, according to the body’s requirements.

It’s worth trying for at least one week to eat according to the listed rules in order to significantly improve the condition of your body and start losing weight, as Ekaterina Mirimanova did.

What to do if you break your diet

A breakdown is usually called overeating, a deviation from the rules of the system. For example, a person went to a party and started eating and drinking prohibited foods at a late time. Sometimes the breakdown lasts for several days, and there is no way to return to the eating regimen.

If you have a breakdown during the minus 60 diet, you don’t need to reproach yourself, call yourself bad names, go hungry or have any other fasting day. This is just a nuisance, you need to accept the problem, try not to do this again and immediately return to the diet. If the breakdown occurred in the evening, then have breakfast in the usual way. If the consumption of forbidden food happened during the day, then you can exclude dinner or make it as light as possible in terms of calories (a glass of kefir or a couple of cucumbers, a tomato or a little cottage cheese).

Meals for dinner

At this time, foods should only be consumed stewed or boiled . You can use salt or soy sauce as seasonings, but in small quantities.

All sweets must be strictly excluded, otherwise all weight loss will simply go down the drain.

We lose weight using the minus 60 system

In the evening you can eat fruit , preferably apples, kiwi, oranges. Don't forget about vegetables , you can also eat them. Vegetables must be added in the evening.

You should eat potatoes, corn, peas, eggplants, and pumpkin. Meat and seafood are allowed to be eaten, but in small portions.

Cereals can be consumed such as rice or buckwheat . In the evening you can also eat fermented milk products , especially cottage cheese, kefir, yogurt, and cheese.

The most important thing is that you don’t need to overload your stomach for dinner. Dinner should look like a kind of snack , for example: you can eat an apple and drink a glass of kefir or eat porridge with vegetables.

Diet “system minus 60”: 10 steps to ideal weight.

1. It is forbidden to skip breakfast. Let it not be very dense (if you don’t want to), you can just drink tea/coffee/juice with a couple of rye crackers. Breakfast in the minus 60 diet is important for the timely activation of metabolic processes in the body.

2. You can drink tea, coffee, and alcohol. If it is difficult for you to give up sweet drinks and it is not possible to immediately change your tastes, then you can add fructose/brown sugar to tea and coffee instead of white and gradually reduce the amount of sugar/fructose. For alcohol, you can sometimes drink a little dry red wine.

3. It is difficult for all representatives of the fair sex to give up chocolate. Therefore, the minus 60 diet suggests replacing milk chocolate with elite dark chocolate. Gradually increase the percentage of cocoa in chocolate and soon you will understand the beauty of it.

4. We recommend rice and buckwheat as a side dish. During the “transition period,” give preference to parboiled rice, then slowly begin to switch to wild or brown rice. And you can also use fresh frozen vegetables very well as a side dish. When quickly frozen, beneficial vitamins and substances practically do not disappear from them, and such vegetables are prepared even faster and easier.

5. In the case of too much attachment to white bread, there is also a way out. You can eat it, but only in the first half of the day. After lunch, only rye crackers are allowed (as a last resort, rye bread).

6. Also on the Mirimanova minus 60 diet, you can eat potatoes with pasta, but, again, it’s better before lunch. It is possible for lunch, but in this case without meat. At later hours, pasta and potatoes are prohibited.

7. It is better to have dinner early - this speeds up the weight loss process. But without fanaticism, having dinner at least around 5 pm allows you not to feel very hungry before bed. If you are used to having dinner at a later time, then you need to gradually move your dinner time an hour earlier, without sudden jumps.

8. Regarding water and salt - there are no restrictions, drink water as much as you want, and use salt as desired.

When preparing dinner, pay attention not so much to the acceptable foods, but to the overall lightness of the dish and the serving size. Vegetable salad with oil-vinegar dressing, boiled meat, kefir with fruit - an excellent option, potatoes with meat and mushrooms - it is better to abstain

10. Fried foods, like potatoes and pasta, should not be eaten after 12 noon. But you can cook boiled, stewed, baked and grilled dishes.

Mirimanova diet rules

The author of the diet is Ekaterina Mirimanova. She weighed 120 kg and at one point decided that it was time to change something. The girl herself developed a weight loss system that was suitable for her personally. In about 2 years, she managed to get rid of 60 extra pounds. Thus, the system was called the “Mirimanova minus 60 diet.”

According to the author of the diet, the main principle of losing weight is gradual involvement in a new diet. After all, most failures on other diets occur precisely because a person suddenly begins to limit himself in many ways. But habit formation occurs gradually, so you also need to slowly switch yourself to a different diet.

Basic rules of the Mirimanova diet for weight loss:

The serving size should be gradually reduced . If a person is used to eating from large, deep plates, he needs to switch to smaller dishes. Thus, the stomach will get used to smaller amounts of food and will begin to focus directly on the taste, and not on the amount of prepared food.
There are no restrictions on products . On the Mirimanova diet, you are allowed to eat all foods, including your favorite treats. The only thing that matters is the time of day when you use them.
3 main meals . The daily schedule must include breakfast, lunch and dinner. If a person has breakfast very early, then it is allowed to add a light lunch and an afternoon snack. But you still need to try to accustom your body to only 3 meals a day.
You are allowed to eat everything until noon . Until 12 noon, that is, for breakfast, you can eat anything, even a piece of cake, pastry or a few of your favorite sweets. The only thing you should avoid is milk chocolate. In addition, breakfast is a mandatory and important meal that should not be skipped on this diet.
Dinner should be no later than 6 pm . Of course, it’s difficult to get used to such a routine right away, especially if the girl who is losing weight is used to going to bed after midnight. At first, you should just start shifting the time of your last meal daily by 15-20 minutes. If the daily routine does not allow eating at 18:00, then dinner is allowed no later than 8:00 pm. This is really necessary because it is at night that it is most difficult for our digestive system to digest all foods. Fat is deposited to a greater extent due to evening overeating. The dinner itself should be minimally rich.
Fatty, fried and smoked foods are allowed until noon . For breakfast, you can eat foods prepared in any form, even fried in oil, which cannot be said about other diets. However, for lunch and dinner you should only eat boiled, baked, stewed or grilled foods.
There is no need to forcefully drink water . Almost all methods of losing weight clearly indicate that you need to drink at least 1.5 liters of water per day. But, as you know, the norm is different for everyone. For some, even 2 liters will not be enough. For women suffering from edema, excess fluid will be more harmful than beneficial. Therefore, you need to drink as much water as you want.
Salt and sugar are not prohibited . Of course, you shouldn’t overdo it with these seasonings. It is better to eat sugar in the first half of the day. If possible, you need to gradually reduce its amount or switch to fructose or cane sugar.
Alcohol within reasonable limits . As for alcoholic beverages, Ekaterina Mirimanova recommends drinking only dry red wine, and no more than one glass per meal. The rest of the alcohol is very high in calories and significantly slows down the processes of digestion and breakdown of food in the gastrointestinal tract.

In addition to all the above nutritional principles, you must not forget about regular physical activity. When you lose excess weight, the skin loses its elasticity, firmness and may sag. To prevent this, you need to exercise for at least half an hour every day. In this case, it is worth choosing feasible exercises, using problem areas as much as possible.

Also, to avoid stretch marks after losing weight, it is recommended to scrub the skin using ground coffee and massage problem areas with mumiyo.

The history of the creation of the minus 60 system

Ekaterina Mirimanova, a talented journalist and author of the popular Minus-60 system. Born on May 27, 1982 in Moscow, currently lives in Madrid (Spain). Since childhood I have experienced problems with excess weight. The first time she went on a “starvation” diet at the age of 13, having achieved the desired result, she continued to exhaust herself with hunger strikes for the sake of a man and a modeling career.

The weight began to increase imperceptibly at the moment when the familiar world began to collapse, Katya’s father fell ill and died of cancer, and her mother went to live in Spain. Being alone in a huge metropolis turned out to be too much stress, which she began to eat away.

After a while, life began to improve, the girl got married and gave birth to a child. But the weight continued to grow by leaps and bounds. Mirimanova tried not to pay attention to this, because she had a husband and daughter who loved her for who she was. The impetus for the change in figure was the fact that old acquaintances did not recognize her when passing by, but new ones saw in her only a qualified specialist, and not a woman.

This is how the “Minus-60” system began.

Katya approached losing weight very seriously; she no longer wanted to exhaust herself with diets that undermined her health in her youth, but approached the issue from the other side. To begin with, I went to a psychologist and sorted out my emotional experiences. I re-read piles of books, consulted with nutritionists, ran through all sorts of specialists in this field and decided to try something new, based on the data received.

The first step was to decide not to eat after six in the evening. The weight began to decrease a little, but not enough, and all because of my great love for sweets. It was decided to eat all sweets, flour and fatty foods before 12 noon. Next, daily training for 15-20 minutes began. The weight continued to fall, and Katya gradually introduced more and more new rules collected in our table into her life.

Real results of losing weight on a diet minus 60

Be prepared for the fact that the first 3 weeks of eating according to Katya’s system can give excellent results - on average, the weight can be about 2 kg per week. But prepare for the fact that after this such rapid weight loss will stop and over the next weeks the kilogram loss will drop to 1 kg per week. Believe me, this is an absolutely normal and healthy weight loss that will not harm your body and will help you lose the subcutaneous fat itself, and not the water and muscles that were lost at the beginning of such a diet. On average, women lose 15-25 kg in six months, adhering to the nutritional rules according to the Mirimanova system.

Contraindications for those losing weight according to the Mirimanova system

Attention! There are no contraindications according to Katya’s author’s system! This nutritional system does not harm the human body at all, even with chronic diseases of the gastrointestinal tract or kidneys, cardiovascular system, diabetics or allergy sufferers. The only thing the Minus 60 system harms is extra pounds! And remember that Ekaterina Mirimanova’s Minus 60 system assumes long-term and stable results if you choose it not as a temporary diet, but as a program for maintaining normal weight for life

That is why Katerina herself calls it nothing less than a system, because it helps to effectively and easily maintain weight by eating healthy throughout your life. We wish you great results and cherished slim shapes for many years to come!

And remember that Ekaterina Mirimanova’s Minus 60 system assumes long-term and stable results if you choose it not as a temporary diet, but as a program for maintaining normal weight for life. That is why Katerina herself calls it nothing less than a system, because it helps to effectively and easily maintain weight by eating healthy throughout your life. We wish you great results and cherished slim shapes for many years to come!

Psychology

The psychology of this technique lies in the following principles:

never put it off until tomorrow .
You should forgive yourself for the weight you've gained . You need to change your attitude towards yourself and love your body.
It is necessary to understand that you need to move towards the goal consistently . Under no circumstances should you exhaust your body with strict diets, starve, or refuse everything.
Sometimes on certain days you really want to eat. Women's bodies are subject to hormonal changes, and therefore, on certain days, appetite increases. If this happens, you should increase the amount of food in all three meals to avoid breakdowns in the evening.
You don't need to lose weight for someone else, you need to lose weight for yourself.
Don't expect to lose weight quickly.
You should forget such a phrase as “I can’t.” There is no need to doubt your abilities, you need to act and confidently move towards your goal.
Don't eat your emotions. If suddenly someone offended you, said unpleasant words about your figure, your appearance, you don’t need to immediately eat away the insult. It is best to take a walk in the fresh air, go to the theater, museum and somewhere else.
The person who wants will find 100 possibilities, and the one who does not want will find 100 reasons and excuses.

We lose weight using the minus 60 system

Recipes for diet

Charlotte with apples

INGREDIENTS

Flour - 1 glass;
Chicken eggs - 4 pcs.;
Sugar - 1 glass;
Butter - 30 g;
Baking powder - 0.5 tsp;
Apples - 5 pcs.;

Optionally you can add:

Orange or lemon zest;
Chocolate chips;
Vanilla sugar;
Any fruit.

COOKING

Add a glass of sugar and chicken eggs to the bowl. Beat the ingredients with a mixer until creamy and the mass increases 2-3 times.
Next, add baking powder to the mixture and sift the flour through a sieve. Beat the ingredients again with a mixer until smooth.
We peel and core the apples, cut them into small pieces, and then place them in the dough.
Grease a baking dish with butter and pour the resulting mixture into it. Place the mold in the oven, preheated to 180 degrees for 30-40 minutes. Done, bon appetit!

Manti

INGREDIENTS

Flour - 500 g (and another 50 grams for rolling out the dough);
Egg - 1 pc.;
Olive oil - 20 g;
Onion - 2 pcs.;
Water - 1 glass;
Salt - 10 g;
Meat - 0.5 kg. Beef or pork (or 50/50);
Pepper - 5 g.

COOKING

Mix flour, salt and soda;
Make a well in the middle of the mixture and slowly add the egg and warm water, stir and knead into a dough. Cover the finished dough with a napkin and leave to dry for 15-20 minutes;
Finely chop the onion and pass the meat through a meat grinder. Mix these ingredients. Add salt, spices and oil to them;
Roll out the dough thinly with a rolling pin. The thickness of the dough should be approximately 3-4 mm. Carefully cut it into evenly sized rectangles;
Place 1 tablespoon of filling in the middle of the dough rectangle;
Carefully pinch the opposite corners of the diamond to form small envelopes;
We place the received manti in the caskan on each tier. Cook for 45 minutes until fully cooked.

Pike perch in its own juice

INGREDIENTS

Fresh pike perch - 1 -1.5 kg.
Salt
Pepper
Bay leaf - 2 pcs.
Onion - 1 pc.
Vegetable oil - 2 tbsp.

COOKING

We wash the fish, cut into thin pieces 1 cm thick;
Place pike perch bits in a thick-walled frying pan, add bay leaves along the walls, as well as onion halves in the free spaces;
Fill the pike perch with water, add vegetable oil. Cover the pan with a lid. Bring to a boil, reduce heat, add salt and spices. Simmer the fish over low heat for 40 minutes;
Serve the finished fish with the juice in which it was stewed.

Example of a weekly diet

The most difficult period of the “Minus 60” diet is the first two weeks. Next, the body begins to get used to the new rules. An elementary example. When you want a cake in the evening, you can easily refuse this idea. Because you will know for sure: if you wait until the morning, you will be able to “devour” at least a whole plate. Will you want this in the morning? Question and another trick of the “Minus 60” method.

You really don't have to go hungry. Judge for yourself by looking at the sample menu for a week of the “Minus 60” diet.

Monday

Morning. Oatmeal with boiled eggs and bacon.
Dinner. Buckwheat porridge, boiled chicken, stewed beet salad with mayonnaise.
Evening. Cottage cheese with apple.

Tuesday

Morning. Rice with fish cutlets.
Dinner. Fish soup without potatoes. Fish cutlet with buckwheat. Salad of tomatoes and cucumbers.
Evening. Salad of cabbage, herbs and sweet peppers, dressed with lemon juice.

Wednesday

Morning. Wheat porridge. Boiled eggs. Sandwich with butter and cheese.
Dinner. Stuffed cabbage rolls. Vegetable salad of cabbage, cucumbers, tomatoes and herbs. Baked apples.
Evening. Yogurt with pineapple pieces.

Thursday

Morning. Wheat porridge. Boiled eggs. Sandwich with butter and cheese.
Dinner. Pasta with cheese. Vegetable salad of cabbage, cucumbers, tomatoes and herbs.
Evening. Boiled fish.

Friday

Morning. Mashed potatoes. Pork chop. Stewed cabbage with mushrooms.
Dinner. Borsch without meat. Buckwheat with mushrooms. Boiled eggs.
Evening. Aspic from the tongue.

Saturday

Morning. Oatmeal. Casserole with apples and strawberries.
Dinner. Chicken liver sautéed with onions and carrots. Rice porrige. Cabbage and pepper salad.
Evening. Boiled eggs.

Sunday

Morning. Pumpkin and millet casserole. A cheese sandwich.
Dinner. Boiled sausages. Vegetable casserole.
Evening. Boiled chicken liver.

Basics of diet formation

How to plan a table for “Minus 60”? This is important to know, since the menu for each day of the “Minus 60” diet by Ekaterina Mirimanova is compiled by the person losing weight. A well-known truth applies here: breakfast is intended only for you, lunch should preferably be eaten in half with a friend, and dinner should be left to the enemy

What does a sample menu look like?

Minus breakfast rules

Breakfast time. After waking up and before 12:00.
What can you eat? According to the “Minus 60” method, you can eat and drink whatever you want in the morning. Even your favorite desserts are allowed. With the exception of milk chocolate, which is always recommended to be replaced with dark cubes.
The right combinations of products. Breakfast "Minus 60" includes all combinations of dishes and ingredients. Bread, pasta, potatoes can be safely eaten with proteins and vegetables.
Cooking methods. Any methods of heat treatment are acceptable, as well as raw vegetable and fruit cuts.

Minus lunch rules

Dinner time. From 12:00 to 15:00.
What can you eat? This meal, according to the recommendations of the author of “Minus 60,” is also quite filling and should not be skipped. But now nothing fried, fatty or sugary. But there is also liquid, and side dishes, and fruit desserts. Porridge is cooked only in water. And it’s better not to eat too much with soups - cook three to four times a week.
The right combinations of products. There are restrictions regarding product compatibility. They affect the meat and fish block, as well as pasta and potatoes. The following foods should only be consumed within one lunch: meat - cereals; meat - vegetables; fish - cereals; fish - vegetables; pasta - vegetables; macaroni and cheese; potatoes - vegetables; potatoes - cheese. For example, squirrels do not eat potatoes. Even in soups, such a combination is unacceptable: liquid or with potatoes, but without meat, or vice versa. Also, protein products conflict with corn and legumes. For example, you can no longer eat a vinaigrette with peas and a cutlet together. Meat and seafood are best consumed with buckwheat or steamed rice. You can eat potatoes and spaghetti in reasonable quantities, but only with vegetables or cheese. It is better to give preference to any combination of fruits, vegetables, cereals, and dairy products.
Cooking methods. Cook vegetables, meat, fish, soups, cereals. Stew, sauté, bake vegetables, meat, fish. Cut salads from fresh or boiled vegetables, seasoning them with mayonnaise, sour cream, and vegetable oil. Make fresh juices from vegetables and fruits. Prepare the aspic.

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Quick dinner for weight loss according to the Minus 60 system

Minus dinner rules

Dinner time. From 17:00 to 18:00.
What can you eat? The evening table, according to the “Minus 60” rules, consists of a minimum number of components. Less is better. There is no place for fried foods, pastries, potatoes, bread, or horns. It is recommended to eat rice and cottage cheese. Meat and fish dishes only without side dishes.
The right combinations of products. Preferably a one-component menu like: sour milk - sour milk; fruits - fruits; vegetables - vegetables. Meat, fish and eggs only on your own. But the following combinations are also acceptable: sour milk - fruit; sour milk - vegetables; sour milk - crackers; fruits vegetables; cereals - vegetables; cereals - fruits.
Cooking methods. You can cook vegetables, meat, fish, porridge. Stew, bake, sauté vegetables, meat and fish. A grill is also used. Cut salads from fresh or boiled vegetables, seasoning them with lemon juice or fermented milk drink. You can make fresh juices from vegetables and fruits. Aspic is acceptable. And also sandwiches made from fruits and vegetables with cheese and crackers with cheese.

There is even a place for alcohol in the “Katya’s Diet” menu. But only red wine is allowed, only dry. You can drink it occasionally after dinner at a party with some cheese. On a daily basis, after 18:00 only herbal infusions are allowed. And during the day, drink any tea, coffee and soda. But drinking sugar is only until lunchtime. Fresh juices, milk, kefir, and yogurt are also allowed. It is not prohibited to salt dishes or use soy and tomato sauces. But it is better not to overuse white spices.

We select products according to the Mirimanova system

If you plan to cook chicken for lunch or dinner, be sure to remove any visible fat and skin. Seafood and fish are included in Ekaterina Mirimanova’s list of permitted foods, and it is advisable to completely exclude crab sticks from your diet.

Legumes, mushrooms and vegetables, you can eat everything. The exception is potatoes - they should be consumed to a minimum. The same rule applies to pasta. But, if you cannot give up your favorite pasta, then it is important to choose products made from durum wheat.

Fruits and berries

The consumption of fruits and berries (dried fruits), as well as nuts, is permitted by the diet. Plums (just a little), apples, kiwi, citrus fruits, avocado, watermelon (just a couple of pieces), pineapple, dried apricots and prunes (no more than 6 pieces), a handful of nuts - it is advisable to include these healthy foods in your diet daily. Of course, preference should be given to seasonal fruits and berries. It is especially worth noting that you need to have time to enjoy bananas before 12.00. They contain a lot of carbohydrates, so you shouldn't get carried away with this tropical fruit.

Dairy

Mirimanova strongly advises including dairy products in your diet, however, you should carefully check their fat content. Low-fat sour cream, kefir, low-calorie yogurt are simply irreplaceable when losing weight. It is better to drink whole milk (with any % fat content) in the morning. You can choose cheeses of any fat content, but eat no more than 50 g in one day.

Butter and sauces

Olive and vegetable oil, mayonnaise, various ready-made sauces (balsamic, soy, horseradish, mustard, ketchup, adjika) are allowed to be added to those foods that you eat before 14.00 and in a volume of no more than 5 mg (about 1 teaspoon). In the evening, these products are prohibited. Natural vegetable seasonings (greens, herbs, spices, garlic) can be used without restrictions.

I bought myself delicious olive oil and natural apple cider vinegar on IHerb. I make sauces and salad dressings from these products. If you are going to place an order, do not forget to activate the Iherb promo code, it will give a discount.

The list of allowed foods according to the minus 60 system will help you correctly create your weekly diet. Mirimanova suggests creating a menu for one week, but you can schedule it several weeks in advance. This will make it easier for you to purchase products and significantly reduce the time you have to select approved culinary mixes.

It is important to remember that Mirimanova’s menu for one day should include three main meals - breakfast, lunch and dinner. There should be no more than two additional snacks, for example, an afternoon snack and lunch.

About weight loss and more

In 2005, Ekaterina put her “minus method” on paper. This is how the first book about “Minus 60” was published. The publication sold out instantly and became a bestseller.

To date, over 20 books by Ekaterina Mirimanova have been published, which help women lose weight, cook healthy food, and properly take care of their body and skin. Some publications are devoted to women's psychology, motherhood and family relationships. Almost everywhere in the names appears that same magical minus.

Now the “Minus 60” technique brings the author not only fame, but also profit. First of all, through the sale of “near-thematic” publications. Therefore, it is difficult to download full versions of these books for free. But on the official website of the Minus 60 system by Ekaterina Mirimanova there are useful excerpts from the most popular manuals in PDF format.

“System minus 60, or My magical weight loss.” A publication with a detailed description of the diet.
"System minus 60. Life after losing weight." A book about changes after achieving your ideal weight. Here are the answers to the most common questions of those who have lost weight. Which ones won't get better again? What prohibitions can be lifted? How to organize meals for the rest of the family? How to eat during the holidays and combine diet with work?
“Recipes for the minus 60 system, or the Sorceress in the kitchen.” A publication containing nutritional advice and specific recipes for lunches and dinners of the “Minus 60” system.
"The minus 60 system for men." Describes the features of weight correction for men. By the way, Catherine’s husband, following her example, lost 20 kg in four months.
"Minus 60 problems, or Secrets of the sorceress." Printed psychological training on how to improve the quality of your life by changing your thinking. The author describes 60 typical troubles that women most often suffer from. And also easy ways to solve them “mentally”. It talks about a lack of money, a lack of strength, and the loss of loved ones.

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Ekaterina Mirimanova in a television interview

System minus 60 and physical activity

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

Ekaterina Mirimanova has developed a set of exercises for the minus 60 system. These include the well-known bridge, figure eights with the buttocks, leg swings, raising legs from a lying position - in a word, no exotic or acrobatics.

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

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

Skin care

The author of this system gives the following skin care tips:

To smooth out stretch marks and cellulite, it is best to use a scrub made from coffee and mumiyo.

With severe weight loss, under the eyes , so for these purposes it is best to use anti-wrinkle eye cream. It is advisable to use the cream while losing weight; after that there will be no need to use it.

Skin tightening products should be used in conjunction with physical exercise . It is in this combination that the desired effect can be obtained.

In order to prevent all kinds of stretch marks and sagging skin, you need to use scrubs, weight loss creams in conjunction with physical exercise and massage. Only with this approach can you tighten the skin and remove problem areas.