Diet minus 60

How to lose weight on the diet system diet minus 60

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The most effective form of advertising is self-promotion. Therefore, more and more people are trying to lose weight according to the system of Ekaterina Mirimanova - “Diet minus 60”. After all, looking at this fragile and attractive woman, hardly anyone thinks that once she weighed 60 (!) Kg more. In addition, according to the Mirimanova diet minus 60, you will lose weight without giving up sweets, starchy foods and fried foods.

The nutrition system called "Diet minus 60" got its name thanks to an ordinary woman Ekaterina Mirimanova. It is surprising that she does not have a medical degree, but her nutrition system has been approved by leading nutrition experts not only in Russia, but also in other developed countries of the world. Mirimanova's diet minus 60 is used even by pregnant and lactating lactating women. What does the reviews of those who have lost weight on a diet minus 60 speak of a long-term and lasting effect, subject to all the rules of Mirimanova.

Diet minus 60 can hardly be called the word "diet", it's more of a nutrition system that you need to stick to all your life. This technique was developed by Mirimanova herself on personal experience. Before deriving her weight loss formula, the woman tested a lot of other methods and eventually found her own approach. On the minus 60 diet, you can eat whatever you want! Sweets, cakes, buns, barbecue and other harmful goodies are allowed. But how will weight loss come, if there is something your heart desires? And here the basic rules of the power system minus 60 come into force.

Diet minus 60: before and after photos

Don't skip breakfast! This is one of the most important meals of the day. By eating breakfast, you start your metabolism. In addition, according to Mirimanova's diet minus 60, all foods that are prohibited in other methods are allowed for her, but only until noon. Therefore, it is a sin not to take advantage of this moment and not have breakfast with something harmful and high-calorie. Especially if you have a sweet tooth.
Avoid tea, coffee and alcohol. On a diet minus 60, all these drinks are allowed. Even with sugar! But you can add sugar to drinks only in the morning and gradually try to give up refined sugar. Over time, a habit will develop of drinking tea and coffee that is not sweet, well, as long as there is no such habit, you can do as you are used to. By the way, over time, Mirimanova advises to give up white sugar or replace it with brown. Swap milk chocolate for black.
As for alcohol, on a diet of minus 60, you can drink dry red wine and nothing else. But it also needs to change gradually. Nobody expects records from you.
All diets like to include rice in their menu. Mirimanova is no exception. But she suggests choosing only steamed rice, as it contains more vitamins, and is in no way inferior to ordinary rice in taste.
Good news for white bread lovers: this floury and high-calorie product can also be eaten. But until 12 days! For lunch, you can treat yourself to a piece of rye bread or crackers from it. True only if you have meat, fish or poultry for lunch. This is an important point!
Love potatoes and pasta? You can even have them for lunch too! But it is better not to abuse these products. In the morning, for breakfast, potatoes and pasta can be combined with whatever you want. But for dinner, choose such additions to them as vegetables. You can eat some cheese if you like. According to Mirimanova's diet, pasta and potatoes cannot be combined after breakfast with meat, poultry, fish, or seafood.
An important rule of the “Diet minus 60” food system is not to eat after 18.00! Of course, there are some nuances here. If you go to bed very late, then, of course, you can have breakfast later, but not later than 20.00. Ideally, the earlier you eat dinner, the better the system works. But again, don't get too fanatic: dinner on a minus 60 diet should be around 17.00. Ekaterina Mirimanova warns that a very early or too light and insignificant dinner can nullify all your attempts to lose weight.
Water is an important element of every diet. But under the minus 60 system, you will not need to drink at least 2-3 liters of water per day. Mirimanova advises to drink exactly as much liquid as the body requires. You don't have to force yourself.
The same goes for salt. You should not completely exclude this important element from your menu on a minus 60 diet. But it is important to try not to eat too salty food either for breakfast or in general. Everything should be in moderation.
Dinner according to the Mirimanova nutrition system should be tried to be made as light as possible in terms of the number of components. Don't overload your evening menu. If it is rice, then you can add vegetables or dried fruits to it. Meat, poultry, fish and seafood are also important to eat without combining with anything.
Particular attention should be paid to the processing of products. Until 12 days you can eat everything, including fried. After 12 days boiled, stewed, baked or grilled.
Well, and finally, it’s worth saying that a diet minus 60 is not only a nutrition system. Physical activity is also important. Exercise should be regular, daily. But do not be afraid, physical activity does not necessarily mean hard and long workouts. Find the optimal set of exercises for yourself and this will not only help you lose weight, but also make you healthier.

What to eat on a diet minus 60

For a diet minus 60, the main thing is time limits and a list of allowed foods (you will find it below). That is, roughly speaking, before noon you can eat everything, in the afternoon you can eat only products from combined groups.

On normal days after dinner, drink only water. But if you go on a visit or to an event, you can drink some dry red wine and have a bite of cheese.

When compiling your nutrition menu according to the “Diet minus 60” system, gradually give up semi-finished products. Choose any meat, but lean meat is better. There are restrictions only for watermelon (1-2 pieces per day), prunes (no more than 5 pieces per day) and bananas (there is only until 12.00 no more than 1 piece). Dairy products can be at any time of the day, but with a small percentage of fat. The exception is milk, it can only be up to 12 days. Cheese - maximum 50 g per day.

As for dressings such as mayonnaise, sour cream, vegetable and olive oil, they can be added to dishes that you are going to eat before 14.00. Maximum - 1 tsp Soy sauce, adjika, ketchup, mustard, horseradish, balsamic vinegar should be consumed before dinner. Use natural spices (herbs, herbs, etc.) without restrictions.

Diet food compatibility table minus 60

According to the system of Ekaterina Mirimanova, there are seven food groups. This table is important for compiling a dinner menu for a minus 60 diet. The same list of products can be called a list of allowed foods for a minus 60 diet. If some foods are not on this list, this does not mean that they have been forgotten. It's just that these products are prohibited for consumption at lunch and dinner.

Group No. 1. Fruits and dairy products: apples, prunes, watermelon, kiwi, plums, avocados, milk, kefir, fermented baked milk, curdled milk, low-fat cottage cheese. Categorically not combined with group number 1: pears, cherries, sweet cherries, melons, apricots, mangoes, peaches, pineapple, banana, grapes, yogurt, hard cheese.
Group No. 2. Fruits and vegetables: apples, citrus fruits, prunes, watermelon, kiwi, plums, avocados, tomatoes, cucumbers, onions, cabbage (white, cauliflower, kohlrabi, etc.), carrots, bell peppers, radishes, radishes . Categorically not combined with group number 2: pears, cherries, cherries, melons, apricots, mangoes, peaches, pineapple, banana, grapes, corn, peas, beans, soybeans, lentils, potatoes, pumpkin, eggplant, mushrooms.
Group No. 3. Fruits and cereals: apples, prunes, watermelon, kiwi, plums, avocados, white and brown rice, buckwheat, rice noodles, durum pasta. Categorically not combined with group No. 3: pears, cherries, cherries, melons, apricots, mangoes, peaches, pineapple, bananas, grapes, oatmeal, millet, corn, wheat, barley groats, Artek porridge.
Group No. 4. Vegetables and dairy products: cucumbers, onions, cabbage (white, cauliflower, kohlrabi, etc.), carrots, bell peppers, radishes, radishes, milk, kefir, fermented baked milk, curdled milk, low-fat cottage cheese. Categorically not combined with group number 4: corn, peas, beans, soybeans, lentils, potatoes, pumpkin, eggplant, mushrooms, yogurt, hard cheese.
Group No. 5. Vegetables and cereals: cucumbers, onions, cabbage (white, cauliflower, kohlrabi, etc.), carrots, bell peppers, radishes, radishes, white and brown rice, buckwheat, rice noodles, durum pasta. Categorically not combined with group No. 5: corn, peas, beans, soybeans, lentils, potatoes, pumpkin, eggplant, mushrooms, oatmeal, millet, corn, wheat, barley groats, Artek porridge.
Group No. 6. Meat and fish: eggs, jelly, seafood, meat, river and sea fish, crab sticks, shish kebab without marinade, high-quality sausages, boiled sausage, steam cutlets.
Group No. 7. Dairy products and cheese: milk, kefir, fermented baked milk, curdled milk, low-fat cottage cheese, cheese. Cannot be used with yogurt.

For all seven groups, the following drinks are allowed: weak coffee, tea (black, green, white), dry red wine, still water, freshly squeezed juices.

Diet minus 60: sample menu for the week

On a diet of minus 60, you can eat anything for breakfast, so you won’t find the “breakfast” item on the approximate menu for the week. You choose it according to your taste.

1 day

Lunch: 200 g of baked potatoes with grilled vegetables, 100 g of carrot and beetroot salad (any dressing).

Dinner: vegetable salad (tomatoes, cucumbers, onions) with low-fat yogurt dressing.

2 day

Lunch: 150 g pork (stewed or baked in the oven), 100 g rice, 50 g coleslaw (dressing - lemon juice).

Dinner: 250 g of baked fish.

3 day

Lunch: 150 g of chicken with vegetables baked in the oven, 100 g of rice, 100 g of boiled beetroot salad with yogurt.

Dinner: 150 g cottage cheese casserole, 1 tangerine, 1 kiwi.

Day 4

Lunch: 200 g of durum wheat pasta (you can add 30 g of cheese), 1 tomato.

Dinner: 200 g stewed vegetables, 100 g unsweetened yogurt.

Day 5

Lunch: 100 g boiled or baked fish, 150 g boiled buckwheat.

Dinner: 150 g of vegetarian cabbage rolls.

Day 6

Lunch: 120 g of boiled chicken hearts, 200 g of stewed vegetables.

Dinner: 150 g 4% cottage cheese, 2 baked apples.

Day 7

Lunch: 200 g bean lobio, 100 g vegetable salad with vegetable oil.

Dinner: 300 g of jelly.

Important! If you feel hungry between meals, try drinking water. If you still want to eat, you can have a snack on vegetables or fruits from the list of allowed foods.

Psychological aspects of the diet minus 60

Of course, proper nutrition for a minus 60 diet is key, but no less important is the mood with which you begin to lose weight. After all, a frivolous approach, or vice versa, excessive fanaticism, can play a cruel joke with you and the kilograms will not go away as quickly as you want. Motivation is also very important, so when starting a minus 60 diet, pay attention to such psychological principles.

Start losing weight today. Don't wait for a Monday, a new year, a month, or the right alignment of the stars. Even if you don't have the food you need in the fridge, just get started, it will set you up to keep going.
Don't blame yourself for everything. Forgive yourself for gaining extra weight, whatever the reason. Do not dwell on the past, live in the present and do not set yourself a rigid framework at first. In the matter of losing weight using the minus 60 method, a gradual approach and your inner comfort are important.
Find the right motivation for you to get started. Gradually, when the first steps are completed, you will find yourself a thousand other reasons to continue to lose weight. But the main thing is to start!
Important! Don't expect instant results. The minus 60 diet is designed for a long-term effect, so the weight will not go away as quickly as you would like. But it's healthier weight loss.
Love yourself the way you are. Believe that every day you become a little better than yesterday! And remember that those who want are looking for opportunities, those who do not want are looking for reasons.

Diet minus 60 also involves physical activity. Daily exercise will help you lose weight faster, as well as tone your skin and muscles. This is especially important for those who are very afraid of stretch marks after losing weight. So, here are the basic principles of physical activity with a diet minus 60.

You are not an Olympic champion, so choose your loads.
An important rule: do a little, but every day! Gradually, you can increase the load or complicate it. But watch your well-being, do not bring yourself to exhaustion.
For the best motivation, try to make every workout enjoyable. For example, turn on your favorite music. Sport should not be associated with duty and pain.
Charging is not everything, it is important to move as much as possible every day. Walk to and from work if possible.

Ekaterina Mirimanova's exercises for a diet minus 60

This complex of physical activity from Mirimanova was selected taking into account the study of all problem areas (thighs, abdomen, buttocks, etc.).

Exercise number 1.

Take a chair and stand sideways to it, lean on your hand. Raise your leg to the side as slowly as you can, then lower it. Change your leg. For beginners, 5 swings per day will be enough, over time, increase the load to 20 swings per leg.

Exercise number 2.

To perform this exercise, get on all fours. Arch your lower back and stretch your body forward, pressing your chest to the floor. Move until your arms and legs are fully extended.

Hold this position for 30 seconds (as long as you can to start). Slowly return to the starting position. Ideally, such repetitions should be done 10 or more.

Exercise number 3.

Again, take a chair, lie on the floor, hands under your head, legs bent at the knees, lay on a chair. In this position, you need to do twisting, in simple words, pump the press, lifting the torso. When your muscles become stronger, you can linger at the top point for a few seconds. Movements are slow. Start with 5-10 reps, then 20 or more.

Exercise number 4.

Get back on all fours. Raise your legs alternately, bent at the knees as high as you can. The movements are slow, without jerks. For beginners, the number of repetitions is 5 times for each leg. For experienced - from 20 for each leg.

Exercise number 5.

Lie on the floor and straighten your arms and legs. Then slowly raise your legs to a 45° angle. Hold for 15 seconds (beginners) to 1 minute (experienced). Repeat 3-5 times to start. Then you can increase the number of repetitions to 10-15.

Skin care for losing weight according to the system minus 60

Diet and physical activity are two pillars on which the diet is minus 60. But there is another important point - skin care. Indeed, often the skin of those losing weight quickly loses its tone, becomes flabby. Therefore, Ekaterina Mirimanova advises treating her skin with no less attention.

Do not neglect massage or self-massage. Light movements plus a nourishing/moisturizing cream or oil will make your skin supple. Pay special attention to the abdomen, thighs, chest, legs and arms.
Apply scrubs. For example, coffee. It will not only cleanse the skin of dead particles, but also “polish” micro-stretch marks. It is also a good anti-cellulite remedy.
Mirimanova in the minus 60 diet often advises using mummy for skin care. Shilajit promotes rapid skin regeneration, and also helps with stretch marks.
If your plans are to lose a lot, then pay special attention to the skin of the face. Buy an anti-aging cream and various serums in advance. Do facial massages, and if possible, visit a beautician.
Also, with a diet of minus 60, Ekaterina Mirimanova advises taking vitamin complexes. After all, we still don’t get the whole range of the necessary elements from food, and healthy skin, hair and nails are also very important for the image of a happy woman!

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