Diet of Ekaterina Mirimanova "Minus 60": basic rules

The “Minus 60” diet is a special nutrition system developed by Ekaterina Mirimanova. She is not a nutritionist or a doctor - the woman developed this method for herself and was able to get rid of 60 kg in 1.5 years. Adhering to her version of separate nutrition, she has maintained the achieved result for more than 10 years.

What is the essence of the diet?

The essence of this weight loss technique is that it is advisable to consume foods of different origins separately. It is important not to eat food after 18:00. This diet is not limited in time, but should be perceived as a healthy eating system, and it is recommended for long-term use.

Using new nutrition rules together with moderate exercise, you can lose 60 kg without fasting. In addition, the psychological attitude of someone losing weight is important: you shouldn’t put it off until tomorrow, but start changing your attitude towards food right now. Changing your eating habits should symbolize the beginning of a new life. Such a diet is not a way to get rid of extra pounds in a short period of time, but the introduction of healthy eating into the daily diet for a long time.

Mechanism of weight loss

It is necessary to follow the rule of food compatibility
. A person begins to lose weight if at each meal he consumes foods that well suppress the feeling of hunger (cereals, meat, cottage cheese, etc.). Such food is eaten in the same volume and complemented by another, which is just as healthy, but not too filling (for example, fruits, vegetables).

This weight loss system is characterized by a time frame for eating: before lunch you can eat almost all foods except milk chocolate, fried foods are prohibited before dinner, and the diet is based on the principle of separate meals, with a light snack in the evening.

Description of the “Minus 60” weight loss system

The basis of Ekaterina Mirimanova’s weight loss system is separate nutrition, refusal to eat after six in the evening, physical activity, and psychological auto-training. This diet, compared to all the others, is quite “loyal” and gentle, varied. After all, you can eat all foods, but at strictly designated hours. And to do this, you don’t need to turn into a calculator and constantly count the calories you eat. Agree, only this system can boast of such “permissiveness”.

5 commandments of Mirimanova’s weight loss system:

1. until 12 o’clock you can eat whatever you want; 2. be sure to have breakfast. This is necessary to “turn on” metabolic processes in the body; 3. do not limit yourself to fluids; 4. sweet dishes are allowed only until 12 o'clock (including tea); 5. do not overload on fruits and vegetables. The optimal amount of these products should be 1-2 pieces per day.

Advantages and disadvantages

The main advantages of the Mirimanova diet for weight loss:

Minus 60 - nutrition system for a healthy lifestyle

efficiency;
no need for daily calorie counting;
nutritional balance;
absence of weakness, nervous tension or apathy;
you can follow this technique during pregnancy and breastfeeding;
Thanks to gradual weight loss, the skin does not sag;
psychological comfort and softness of the diet when following a diet;
no age restrictions;
lost kilograms do not return if you continue to lead a healthy lifestyle.

This method of losing weight also has disadvantages:

chronic diseases may worsen;
a lot of time passes between dinner and bedtime;
you need to follow a special daily routine;
it will take patience to achieve results.

System "minus 60" nutrition table

In order to make it easier for those who are losing weight to compose for themselves and navigate the products, a nutrition table was created on which the “minus 60” system is based.

So, this is what the “minus 60” diet looks like and its menu for the week (table):

Attention, when you click, the tables enlarge!

What to eat for breakfast, lunch and dinner on the minus 60 system?

Contraindications

This diet is prohibited for people suffering from stomach diseases, because there are long breaks between meals. You should not use it in childhood and adolescence, with diseases of the thyroid gland. Such a nutritional system is prohibited after surgery or a serious illness, because the body needs time to fully recover.

Basic rules of the Mirimanova diet

For such a diet to be beneficial, it is important to follow the following rules:

Avoid dinner after 18:00

The diet must be introduced gradually. Any innovations are introduced little by little so that the body avoids stress. For example, rye bread is replaced with wheat bread, and after 2-3 days the amount of the latter is reduced.
You need to reduce the amount of food you eat. The author of the method is sure that a person consumes much more food than he needs. The diet teaches you not to eat food in large quantities. To do this, you should gradually reduce the volume of portions, so that a portion of food is placed on a dessert plate, and the first course is placed in a bowl.
Need to have breakfast. This is the main point of the diet. If you only drink a cup of coffee for breakfast, your metabolic processes will begin to slow down, and to lose weight, the opposite effect is necessary. Therefore, it is important to have a hearty breakfast in the first half of the day. In this case, you can eat any food.
You can't overeat at night, i.e. It is not advisable to eat after 18:00. People who go to bed late are allowed to have dinner at 20:00.
You should do physical exercise. Thanks to this, the process of burning fat layer is accelerated. But you shouldn’t exercise too intensely; just go to the pool or do simple exercises at home. It is important to exercise regularly, spending 15–20 minutes on it every day.
Avoid fasting days. The author of the weight loss method believes that her diet plan provides time for the body to fully rest from food.

Detailed menu of Mirimanova's diet

All the basic principles and permitted products are described clearly and clearly, so there should not be any difficulties. An approximate diet should look like this.

Breakfast: any lean porridge, sandwiches with cheese or boiled meat (no more than 2, smoked foods are undesirable), boiled eggs, scrambled eggs with a minimum amount of butter, fruits, vegetables, meat. You can wash down your breakfast with tea, coffee (even with milk and sugar), and juices. If it’s hard to say no to sweets, morning is the time to eat something harmful.

Lunches: meat, fish or poultry with a side dish of vegetables. Macaroni and cheese, potatoes, stewed with vegetables. Buckwheat with steamed chicken, baked fish with steamed rice, beef with mushrooms (it’s better not to get carried away with this combination, and eat mushrooms in the company of other vegetables). During the Mirimanova diet, you can eat a piece of rye bread with stewed vegetables (no meat or fish). Soup with meat broth without pasta and potatoes, or lean, then pasta or a small amount of potatoes are acceptable.

Dinners: cottage cheese (with less than 5% fat content) with the addition of prunes, apples and kiwi. Stewed vegetables (not starchy) and fruits with a low sugar content, for example, a stew of cabbage, carrots, onions and tomatoes and a couple of fruits for dessert. Buckwheat porridge in water with pieces of fruit, dairy products, steamed rice. It is also permissible to dine with a portion of meat, fish or poultry, but without any side dish, or eggs under similar conditions.

Recipes

Roll with cucumber and salmon - boil the rice with the addition of rice vinegar (or prepare it yourself - mix apple cider vinegar with sugar, salt and water in a ratio of 1:1:1:1). Allow to cool slightly, then place on a sheet of noria. Place cucumbers cut into long strips and salted fish cubes on top. Roll into a tight roll and cut with a sharp knife. Serve with soy sauce and wasabi. According to Mirimanova’s method, it is permissible to eat such a dish for breakfast or lunch.

Fish with vegetables – salt and pepper a piece of any fish (white, red), pour lemon juice over it and place in a steamer. As a side dish, serve a salad of fresh vegetables, seasoned with oil, or stew. Also, the fish can be baked and fried in a minimum amount of oil. It is acceptable to have dinner or lunch like this.

Buckwheat porridge - rinse and boil the buckwheat in lightly salted water. Place on a plate along with cut fruits - apples, prunes, or kiwi. You can also add citrus fruits to suit your taste.

Pros and cons of the Mirimanova diet

This diet has many advantages:

The non-starvation diet is the author of a nutrition system against abuse of the body, therefore it does not recommend fasting days and fasting. By adhering to the principles of the diet, there is no chance of staying hungry;
The diet is balanced - the menu includes vegetables, fruits, meat and fish. Sweets, bread and pasta are allowed. When losing weight, it is still recommended to take a course of vitamins, but there is no urgent need for this in this diet;
It is recommended by doctors and weight loss specialists - this point is key, because most modern diets are not supported by doctors due to the harm they cause to the body;
Losing weight occurs slowly - the slower the body loses weight, the less likely it is that the extra pounds will return. In a week on a minus 60 diet, you can lose 1.5-2 kg, which is quite acceptable by experts;
You can exercise - exercise will help your skin maintain tone while losing weight, but most modern diets do not allow you to exercise while losing pounds. Short-term diets are difficult to practice due to dietary restrictions. With this style of nutrition, sports are welcomed and recommended by Ekaterina Mirimanova.

Minuses:

Daily routine - when eating according to the minus 60 system, it is important to adhere to a certain routine: be sure to have breakfast in the morning, lunch around 12-13 noon, and dinner no later than 18:00. It is difficult to get used to this mode right away, so it will take time to adapt;
Losing weight occurs slowly - this point, oddly enough, is both a disadvantage and an advantage of the diet. The downside is that Mirimanova’s diet is not instant - the principle of nutrition is designed for months, years, even preferably for a lifetime. If you want to lose weight quickly, this diet is not suitable.

Diet and menu

The diet is balanced and does not cause harm to health. The daily menu should be prepared by the person losing weight himself.

Breakfast

Breakfast time is after getting up in the morning and before 12:00. In the morning you are allowed to eat and drink whatever you want. The exception is milk chocolate, which must be replaced with black chocolate. It is important to combine products correctly. For breakfast you can prepare dishes from any ingredients. Various cooking methods are allowed.

Dinner

Lunch time - 12:00–15:00 hours. This meal should be filling and should not be skipped. Limited foods in the diet include fatty and fried foods, as well as sugar. You can prepare fruit desserts, liquid foods, and side dishes. Porridge is cooked exclusively in water. Soups can be eaten for lunch only 3-4 times a week.

Allowed foods for lunch:

frozen and fresh vegetables (sometimes you can include canned and pickled vegetables in the menu);
meat, offal and fish without fat and skin;
eggs;
mushrooms;
garlic, herbs;
buckwheat, steamed rice;
dietary crackers or rye bread;
sausage and boiled sausages;
sushi, crab sticks;
canned fish;
seafood;
watermelon, kiwi, plums, pineapples, citrus fruits, prunes, apples;
couscous, corn grits;
durum pasta;
rice noodles;
agar-agar, gelatin, mustard, adjika;
ketchup, soy sauce, lemon juice;
sour cream, mayonnaise and vegetable oil (until 14:00);
dairy or fermented milk products 5%;
cheese;
water, coffee and tea without sugar.

The lunch meal is characterized by restrictions that relate to the compatibility of products. In this case, cereals, pasta, potatoes, fish, vegetables, cheese and meat are affected. You need to combine them for lunch as follows:

potatoes - cheese;
potatoes - vegetables;
macaroni and cheese;
pasta - vegetables;
fish - vegetables;
fish - cereals;
meat - vegetables;
meat - cereals.

Protein products are not consumed with potatoes; this combination is unacceptable even for soups. Also, foods containing protein should not be combined with legumes and corn. For example, it is forbidden to eat cutlets and vinaigrette with green peas. It is advisable to eat seafood and meat with steamed rice or buckwheat. Spaghetti and potatoes are allowed in small quantities, but with cheese or vegetables. You can combine any fruits, cereals, vegetables, dairy products.

Porridges, soups, fish, meat and vegetables need to be boiled. Fish, meat, and vegetables are baked, sautéed, and stewed. Salads are prepared from boiled or fresh vegetables, using vegetable oil, sour cream, and mayonnaise as a dressing. You can make aspic and fresh juices from fruits and vegetables.

Dinner

Dinner time is 17:00–18:00. In the evening, according to the rules of the Mirimanova diet, a diet that includes a minimum number of components is allowed. The fewer products there are, the better. Horns, bread, potatoes, pastries, and fried foods are excluded from the menu. Fish and meat are eaten without side dishes.

Allowed foods for dinner:

vegetables, except eggplants, pumpkins, mushrooms, beans, potatoes;
seafood;
fish and meat (without skin and fat);
buckwheat;
garlic;
steamed rice;
seaweed;
greenery;
boiled eggs;
rye crackers;
pineapples, watermelon, citrus fruits, prunes, apples;
cheese;
dairy and fermented milk products;
gelatin, soy sauce, vinegar;
water, tea and coffee without sugar.

Products can be boiled, sauteed, baked, stewed. Vegetables for salad are used fresh or boiled. The finished dish is seasoned with fermented milk drink or lemon juice. Fresh juices are made from fruits and vegetables. Sandwiches with cheese and aspic are allowed.

The weight loss technique even allows alcohol. This can only be dry red wine. It is recommended to drink it rarely, in small quantities, after dinner. After 18:00 you can use herbal infusions. Throughout the day before dinner you should drink soda, coffee, tea. Sugar is added to drinks only before lunch. Yogurt, kefir, milk, fresh juices are allowed. Dishes can be salted, tomato and soy sauces can be used. It is not recommended to overuse white spices.

Meals according to the Mirimanova system do not include snacks, but if you have a strong feeling of hunger, dairy products, vegetables or fruits are allowed as an exception.

Rules of the “Minus 60” diet

We follow the minus 60 rules given below in the diet, and the results will not take long to arrive!

1. Breakfast – anything is possible. We allow ourselves to sin with soda, sweets, chops and other harmful, but so beloved and sweet foods. The main thing is that you need to eat all this in the morning, immediately after getting up. Those who don’t like to eat breakfast will have to force themselves, because it is the morning meal that “turns on” the body and prepares it for the stress of the day. If you are a morning person and are already very hungry by lunchtime, then eat breakfast twice, but try to do it a couple of hours before noon so that you have time to get hungry.

2. Water. We drink when necessary, there is no need to force liters into ourselves. Place a glass of water in plain sight - this will make the desire to drink more likely, and then develop into a healthy habit.

3. Drinks - whatever you like. The rules of the minus 60 diet do not prohibit alcohol, caffeine and your favorite tea. But there are a couple of nuances:

- Allowed alcohol during the diet is dry red wine;

— we drink sweet coffee and tea in the morning (we sweeten our lives with cane sugar or fructose), eventually reducing the sugar to zero.

4. Sweets. Let's enjoy ourselves in the morning! Candy, pastries, various sweets - all this is possible, but only in the morning. The only thing forbidden is milk chocolate - it is digested too quickly and is very high in calories, we replace it with black bitter chocolate.

5. The regular time for dinner is no later than 18:00. We eat no later than X hour, having dinner earlier is unproductive, after lunch you simply won’t have time to get hungry properly. For those who go to bed very late, we eat later, but you need to be there before 20:00.

6. Give your preference in the minus 60 diet to pre-minimally processed foods. Therefore, we first replace polished rice with steamed rice, and then switch to wild or unpolished rice. The content of B vitamins and others and fiber in such a product is off the charts.

7. Potatoes and pasta are carbohydrates, we consume them with caution! You can only relax at breakfast, consuming them in arbitrary quantities and combinations, but you will have to dine on them without combining them with fish or meat.

8. Bread. We have toast on white bread for breakfast, and for lunch we indulge in a piece of whole grain black bread if there are no meat or fish dishes. We don't serve bread for dinner!

9. Dinner should be as light as possible, without mixing carbohydrates with meat and fish. All fried foods, beans and difficult-to-digest foods are anathema. The ideal dinner is vegetables, cottage cheese, fruits.

The fundamental postulates for this weight loss system are to eat breakfast yourself, share lunch, and let the enemy eat dinner! Naturally, it will not be easy at first, but after a couple of weeks your favorite jeans or skirt will begin to fit more loosely, and this will wonderfully inspire you to continue this diet.

Menu for the week

Sample menu for 7 days:

Monday:

Breakfast: a few pieces of dark chocolate, 2 sandwiches with cheese, buckwheat porridge, black tea.
Lunch: coffee, 250 ml yogurt.
Lunch: chicken cutlet, vegetable soup, green tea.
Dinner: vegetable salad, apple.

On the Minus 60 diet, Dark chocolate and even
Tuesday sandwiches are allowed:

Breakfast: 150 g of mashed potatoes, a piece of white bread, chicken liver in sour cream, coffee.
Lunch: green tea, fruit juice.
Lunch: 150 g of boiled meat, vegetable stew, black tea.
Dinner: cottage cheese casserole, orange.

Wednesday:

Breakfast: 2 scrambled eggs, 100 g of boiled sausage, coffee.
Lunch: banana.
Lunch: 250 ml of solyanka, vegetable juice, tea.
Dinner: peach, cottage cheese with fresh berries, tea.

Thursday:

Breakfast: 1 piece of cake, oatmeal cooked in water, coffee.
Lunch: several slices of low-fat hard cheese, coffee, tea.
Lunch: vegetable salad, 150 g of steamed fish, black tea.
Dinner: 150 g chicken fillet, a glass of kefir.

On the Minus 60 diet, steamed dishes are allowed

Friday:

Breakfast: buckwheat porridge, coffee with cookies.
Lunch: green tea, ice cream or yogurt.
Lunch: a piece of boiled turkey, vegetable soup, tea.
Dinner: kiwi, 100 g low-fat cottage cheese.

Saturday:

Breakfast: 100 g of chocolates, rice porridge, coffee.
Lunch: 2 shortbread cookies, yogurt, tea.
Lunch: grilled mushrooms, pureed pumpkin soup, tea.
Dinner: 3 pieces of low-fat hard cheese, carrot salad.

Sunday:

Breakfast: tomato, pasta, coffee.
Lunch: tea with a piece of cake.
Lunch: vegetable casserole, cabbage soup, dried fruit compote.
Dinner: 2 fresh cucumbers, fish steak, grapefruit, green tea.

Diet minus 60 - magical transformation

Ekaterina Mirimanova is a successful and inspiring example of a woman about whom you can say that she was born twice. Once upon a time, the author of Diet 60 was a lady of impressive size, overwhelmed by everyday life and hopelessly drowning in a sea of household responsibilities. But today Ekaterina Mirimanova is unrecognizable: starting with a change in appearance, she radically changed her destiny. Today, Ekaterina lives in Spain with her daughter and husband, writes books, travels with enthusiasm and continues to improve physically and spiritually.

With an initial weight of 120 kilos, after a year and a half of hard work, trial, error and success, Ekaterina lost half the weight, which, in fact, gave the name to her system, also known as the “diet minus 60” or simply “diet 60.”

The nutrition and exercise plan, originally created for “internal use,” aroused such genuine interest among Katya’s friends and readers of her blog that Mirimanova decided to publish her story as a separate book. “The Minus 60 System, or My Magic Weight Loss” became a bestseller, and one fine morning Catherine woke up not only thin, but also famous.

What attracts you to the 60 diet? Probably not only an eloquent name that promises a noticeable result, but also reliability. Ekaterina Mirimanova is an ordinary woman whose determination, will and common sense helped her create a nutrition system compatible with the ordinary life of a working wife and mother. Diet 60 does not involve draconian restrictions and additional costs, it is not difficult to follow, and the author herself is happy to communicate with her followers on social networks, clarifying controversial issues, motivating and supporting.

Delicious recipes

Breakfast recipes:

Sandwich “Hearty”. Mix low-fat cottage cheese and pieces of boiled chicken fillet, add spices, garlic, fresh herbs, and a little grated cheese. The resulting mixture is greased with pieces of bread and baked in the oven for 6-8 minutes. They should be eaten with tea or coffee.
Vegetable omelette. Add 2 eggs to 100 ml of milk, beat, add pieces of tomato, strips of sweet pepper, chopped herbs. You can supplement the mixture with any vegetables, such as green beans. The omelette is poured into a hot frying pan, covered with a lid and baked for about 5 minutes. Served with unsweetened tea or coffee.

For lunch you can prepare the following dishes:

Pilaf with quince. To do this, cut 1 carrot into cubes and an onion into half rings. Pour olive oil into a slow cooker, add vegetables, fry them, add quince, cut into small slices, and 2 cups of washed rice. The dish is salted, peppered, and a few cloves of garlic are added. Pour water so that it completely covers the rice. Pilaf takes 30 minutes to prepare.
Royal ear. Pour 200 g of pike perch and the same amount of salmon with water, add pepper and salt. Boil the fish for 30 minutes. The tomato and bell pepper are cut into cubes, the onion into rings. Vegetables are added to the fish and cooked for another 5 minutes. Cover the pan with a lid and remove from heat. The dish is infused for 20 minutes, after which it is served to the table.

For dinner you can cook:

Cottage cheese casserole with apples. The fruit is cut into cubes, mixed with 5-6 strawberries, and a small amount of vanilla sugar is added. The fruits are combined with 200 g of low-fat cottage cheese and 100 ml of yogurt is added. The curd mass is placed in a fireproof form and sprinkled with cinnamon. The dish is placed in a preheated oven for 20 minutes.
Salad with pineapple and chicken. Cut 200 g of boiled chicken fillet into cubes and add pieces of fresh pineapple. Finely chop 200 g of white cabbage and add a little salt. Mix cabbage, chicken and pineapples. Season with a mixture prepared from 0.5 tsp. vinegar, 3 tbsp. l. olive oil and 1 tsp. mustard.

Reviews

Elena, 32 years old, Tver: “I have never been thin, but over the past 3 years I have gained more than 40 kg. As a result, my weight was 110 kg. I tried all sorts of diets and fasting days. Many helped, but the weight quickly returned. A friend recommended the Mirimanova minus 60 diet. In 1.5 years I lost 32 kg, but the lost kilograms did not return.”

Victoria, 26 years old, Omsk: “I have long heard about nutrition according to the Mirimanova system, which helps to lose a lot of weight. The main principle of this dietary method is a hearty breakfast and a light dinner. For me, this diet has become a habitual way of life. I easily adjusted to the new nutrition system. I didn’t experience any discomfort, I didn’t have a strong feeling of hunger. In 6 months I managed to lose 17 kg. I also want to get rid of 10 kg.”