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

The nutrition system developed by nutritionist Mirkin is aimed not only at weight correction. Its main purpose is to change psychological attitudes that force you to regularly overeat. Mirkin Vladimir Ivanovich - Candidate of Medical Sciences, psychotherapist, author of a unique method of weight loss and rejuvenation. Mirkin’s diet is one of the three most popular diets on the Odnoklassniki social network, as listed on the doctor’s official website.

Vladimir Ivanovich made a great contribution to the treatment of obesity in our country. For the first time, he looked at the disease from a different point of view, touching on the mental, spiritual, and aesthetic spheres of human life. Observing each of his patients, the doctor took into account character traits, temperament, and even the course of interpersonal relationships with loved ones. The Mirkin Diet has been around for a long time and it still works great.

General rules

As practice shows, the most effective dietary programs are diets designed for a long period and gradual weight loss.
They are based not just on limiting certain food nutrients, but on normalizing disturbed metabolism and changing eating behavior due to a change in the patient’s psychological mood (motivation, psychological attitude towards results). Among dietary programs of this type is Dr. Mirkin’s diet (more correctly, Dr. Mirkin’s weight loss system, which includes a set of postulates, the observance of which leads to the goal of weight loss). Vladimir Mirkin, a psychotherapist by training, specializes in the treatment of obesity . In his weight loss system, he pays special attention to psychological aspects that allow his patients to realize:

• Your personal responsibility for your weight.
• The need for active action (control of bad eating habits - non-compliance with the daily routine, overeating, eating unhealthy foods).
• The importance of having a strong desire (motivation) to get rid of excess body weight.
• The need to draw up a clear plan to achieve the goal, which indicates target weight indicators, time frames and rate of weight loss.
• The importance of creating a new diet, developing different eating behavior and combating feelings of fear, uncertainty, and negative emotions, which is achieved through psychotherapy or auto-training.

In addition to the psychotherapeutic component, Mirkin’s weight loss system also includes a dietary component. In fact, his nutritional system refers to a low-carbohydrate, low-calorie diet. Dr. Mirkin believes that the energy value of the daily diet should not exceed 1,500 kilocalories. Once or twice a week, it is allowed to increase the calorie content of the daily diet by 200-300 kcal to avoid the “plateau” effect (slowing metabolism ). At the same time, there is no need to calculate the calorie content of food. According to the author, it is enough to adhere to the list of permitted/prohibited foods and an approximate daily menu.

Also, Mirkin suggests following a number of simple rules in nutrition for weight loss:

• From the first course, eat only rich broth, excluding the grounds, except cabbage; do not use carbohydrate side dishes in second courses, being content with its protein component (cutlet, piece of meat, fish) and permitted vegetables; Avoid sweet, sugar-based desserts.
• Eat only when you feel very hungry.
• Stick to fractional meals, eat food in small portions (200-250 g), if you have a strong feeling of hunger, snacking on vegetables (no more than 100 g) is allowed between meals.
• Chew thoroughly and absorb food slowly.
• Before eating (10-20 minutes before) drink a glass of water.
• Practice fasting days (once a week) alternately on cottage cheese, kefir, apples, and pumpkin.

The author includes low-fat meat products as permitted products: pork, beef, veal, rabbit and poultry meat (except for fried duck), fish and seafood, low-fat dairy/fermented milk products, cheeses no more than 40% fat, mushrooms, eggs, unsweetened fruits, vegetable oils, non-starchy vegetables (radish, green leafy vegetables, beets, various types of cabbage and onions, carrots, cucumbers, tomatoes, zucchini, garden herbs), herbs, spices, sugar-free drinks.

The following should be excluded from the diet: wheat bread and bakery products, cereals (pearl barley, buckwheat, semolina, rice, rolled oats, wheat), rice, pasta, fatty meats, canned fish (sprats in oil, cod liver), crab sticks, fatty dairy products (sour cream, cottage cheese, ice cream, cheeses with more than 40% fat content), starchy vegetables (potatoes, dry peas, corn, eggplant, mature beans), refractory animal fats and butter for spreading on bread, confectionery, sugar, cookies , candies, chocolate, fruits (bananas, dates, cherries, apricots, figs), nuts, dried fruits.

The author recommends cooking exclusively with vegetable oil, and instead of sugar it is allowed to use saccharin .
The duration of the diet is determined by the goals, timing and rate of weight loss. To achieve the required body weight and maintain it, the author recommends leading a healthy lifestyle, focusing on moderate physical activity on various muscle groups and physical activity immediately after eating.

Principles of losing weight

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

As an example menu layout, the following is suggested:

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

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

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

Authorized Products

Dr. Mirkin's diet includes:

• Lean red meat (veal/beef), rabbit meat, poultry - turkey, chicken (without skin) boiled/baked.
• Whole grain/rye bread.
• Fish and fish products, seafood, seaweed.
• Chicken/quail eggs boiled soft-boiled/hard-boiled or in the form of an omelet/fried egg.
• Low-fat dairy and fermented milk products and drinks. Cheese - no more than 40% fat content.
• Vegetable fats (linseed, olive, sunflower oil).
• Non-starchy vegetables (various types of garden greens, asparagus, green beans, cucumber, celery, garlic, lettuce, sweet peppers, onions, cabbage, zucchini, green peas, spinach) both separately and together in any form.
• Sour fruits: citrus fruits, apples, plums, pears.
• Rosehip decoction, still mineral water, green and herbal tea, juices from permitted vegetables.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
greenery	2,6	0,4	5,2	36
boiled peas	6,0	0,0	9,0	60
zucchini	0,6	0,3	4,6	24
broccoli	3,0	0,4	5,2	28
Brussels sprouts	4,8	0,0	8,0	43
cabbage	1,2	0,2	2,0	16
watercress	2,3	0,1	1,3	11
red onion	1,4	0,0	9,1	42
bulb onions	1,4	0,0	10,4	41
cucumbers	0,8	0,1	2,8	15
pickled cucumbers	2,8	0,0	1,3	16
olives	0,8	10,7	6,3	115
salad pepper	1,3	0,0	5,3	27
iceberg lettuce	0,9	0,1	1,8	14
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
garlic	6,5	0,5	29,9	143
Fruits
baked sweet and sour apples	0,5	0,5	12,3	59
Mushrooms
mushrooms	3,5	2,0	2,5	30
Cereals and porridges
wheat bran	15,1	3,8	53,6	296
Bakery products
whole grain bread	10,1	2,3	57,1	295
Dairy
kefir 1%	2,8	1,0	4,0	40
Ryazhenka 1%	3,0	1,0	4,2	40
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
feta cheese (made from cow's milk)	17,9	20,1	0,0	260
mozzarella cheese	18,0	24,0	0,0	240
ricotta cheese	11,0	13,0	3,0	174
cottage cheese 0% (low fat)	16,5	0,0	1,3	71
Meat products
lean beef	22,2	7,1	0,0	158
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
Sausages
sausages	10,1	31,6	1,9	332
beef sausages	11,4	18,2	1,5	215
Bird
boiled chicken breast	29,8	1,8	0,5	137
steamed chicken breast	23,6	1,9	0,0	113
boiled chicken fillet	30,4	3,5	0,0	153
turkey	19,2	0,7	0,0	84
Eggs
omelette	9,6	15,4	1,9	184
hard-boiled chicken eggs	12,9	11,6	0,8	160
quail eggs	11,9	13,1	0,6	168
Fish and seafood
boiled fish	17,3	5,0	0,0	116
spirulina algae	4,2	2,5	9,9	79
pink salmon	20,5	6,5	0,0	142
squid	21,2	2,8	2,0	122
shrimps	22,0	1,0	0,0	97
mussels	9,1	1,5	0,0	50
seaweed	0,8	5,1	0,0	49
zander	19,2	0,7	—	84
cod	17,7	0,7	—	78
hake	16,6	2,2	0,0	86
pike	18,4	0,8	—	82
Oils and fats
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
coffee	0,2	0,0	0,3	2
instant chicory	0,1	0,0	2,8	11
green tea	0,0	0,0	0,0	—
Juices and compotes
rose hip juice	0,1	0,0	17,6	70
* data is per 100 g of product

Fully or partially limited products

Dr. Mirkin's diet for weight loss excludes:

• Bakery products made from wheat flour.
• Pasta, cereals, white rice, dough products, pancakes, dumplings, pancakes.
• Red fatty meat, sausages containing a lot of fat, waterfowl poultry (duck, goose), fast food products, semi-finished products, smoked meats, animal fats (bacon, lard), mayonnaise, canned meat/fish, butter.
• Dairy products and drinks with high fat content. Cheese with a fat content of more than 45%.
• Products containing fast carbohydrates - condensed milk, candy, honey, sugar, confectionery, jam, jam, waffles, chocolate, ice cream.
• Starchy vegetables (potatoes, beets, turnips, carrots, corn, eggplants).
• Sweet fruits, dried fruits (raisins, figs, dates).
• Alcohol, sweet black tea, mineral water with carbon dioxide, sweet drinks.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables legumes	9,1	1,6	27,0	168
potato	2,0	0,4	18,1	80
carrot	1,3	0,1	6,9	32
beet	1,5	0,1	8,8	40
horseradish	3,2	0,4	10,5	56
Fruits
melon	0,6	0,3	7,4	33
figs	0,7	0,2	13,7	49
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and porridges
porridge	3,3	1,2	22,1	102
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
gingerbread	5,8	6,5	71,6	364
dough	7,9	1,4	50,6	234
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mustard	5,7	6,4	22,0	162
ginger	1,8	0,8	15,8	80
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
vinegar	0,0	0,0	5,0	20
Dairy
milk	3,2	3,6	4,8	64
milk 3.2%	2,9	3,2	4,7	59
condensed milk	7,2	8,5	56,0	320
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
amber processed cheese	7,0	27,3	4,0	289
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
fatty pork	11,4	49,3	0,0	489
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
smoked sausage	28,2	27,5	0,0	360
smoked sausage	9,9	63,2	0,3	608
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
salted fish	19,2	2,0	0,0	190
caviar	36,0	10,2	0,0	123
cod roe	24,0	0,2	0,0	115
canned fish	17,5	2,0	0,0	88
semi-finished fish products	12,5	6,7	14,7	209
Oils and fats
butter	0,5	82,5	0,8	748
creamy margarine	0,5	82,0	0,0	745
coconut oil	0,0	99,9	0,0	899
palm oil	0,0	99,9	0,0	899
vegetable-fat spread	0,0	40,0	0,0	360
animal fat	0,0	99,7	0,0	897
cod liver oil	0,0	99,8	0,0	898
cooking fat	0,0	99,7	0,0	897
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
Pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
energy drink	0,0	0,0	11,3	45
* data is per 100 g of product

Mirkin diet menu for 14 days (diet mode)

The nutrition menu is based on a list of foods allowed and prohibited by the author of the diet, which allows you to create a diet whose calorie content does not exceed 1500 kcal/day.

Below is an indicative menu for 14 days:

Monday

Breakfast	low-fat cottage cheese - 200 g; green tea without sugar.
Lunch	kefir 1% 200 ml.
Dinner	borscht in meat broth without potatoes – 250 g; beef baked in the oven; vegetable salad dressed with olive oil; a slice of grain bread; Apple juice.
Afternoon snack	natural yogurt (200 ml).
Dinner	fish baked with herbs; unsweetened fruits.

Tuesday

Breakfast	mozzarella cheese (50 g); vegetable salad dressed with vegetable oil; unsweetened coffee.
Lunch	cottage cheese with prunes.
Dinner	vegetable soup with cabbage and herbs; chicken cutlets; vegetable stew; a slice of grain bread; unsweetened tea.
Afternoon snack	baked apples.
Dinner	boiled fish (200 g); vegetable puree; Orange juice.

Wednesday

Breakfast	soft-boiled chicken eggs - 2 pcs.; cucumber and tomato salad dressed with vegetable oil; green tea without sugar.
Lunch	apple juice - 200 ml.
Dinner	cabbage soup in meat broth – 250 g chicken breast baked in the oven; a slice of rye bread; unsweetened coffee.
Afternoon snack	natural yogurt 2% (200 ml).
Dinner	cottage cheese (200 g); fruit juice.

Thursday

Breakfast	4-egg omelet with cheese and herbs; unsweetened herbal tea.
Lunch	cottage cheese casserole.
Dinner	chicken soup with giblets; beef cutlets; vegetable stew; Apple juice.
Afternoon snack	cottage cheese with herbs;
Dinner	baked fish; vegetable salad with seafood; herbal tea.

Friday

Breakfast	cottage cheese with herbs (200 g); unsweetened herbal tea.
Lunch	vegetable and seafood salad.
Dinner	chicken broth with egg; boiled fish; vegetable stew; sugar free coffee.
Afternoon snack	cottage cheese casserole;
Dinner	chicken baked in the oven; a slice of grain bread; vegetable salad; Herb tea.

Saturday

Breakfast	scrambled eggs in vegetable oil with cheese and herbs; unsweetened herbal tea.
Lunch	fruit juice.
Dinner	borscht without potatoes; beef stew; vegetable salad; green tea.
Afternoon snack	cottage cheese (120 g).
Dinner	seafood; natural yogurt.

Sunday

Breakfast	cottage cheese casserole; unsweetened coffee.
Lunch	unsweetened fruits.
Dinner	chicken broth with egg; rye bread; meatballs; Apple juice.
Afternoon snack	cottage cheese.
Dinner	boiled fish; vegetable salad seasoned with vegetable oil; herbal tea.

For the next 7 days, the menu is repeated or combined from dishes from the previous week.

Contraindications

According to reviews, Mirkin’s diet is considered quite balanced. Therefore, it has a minimum of contraindications:

• pregnancy and lactation;
• allergies to certain foods;
• age less than 16 years and more than 55;
• disturbances in the functioning of the digestive system;
• diseases of the kidneys, liver and digestive organs;
• disturbances in the functioning of endocrine organs;
• psychological disorders;
• pathologies of the heart and blood vessels;
• relapses of chronic pathologies.

Mirkin's diet: reviews and results

Reviews about Dr. Mirkin’s diet are few and quite contradictory. Perhaps this is due to the specifics of his weight loss program - the need for personal contact with a doctor before starting a diet, since Dr. Mirkin in his weight loss system places the main emphasis on psychotherapy, preferring group psychotherapy. The official website of the author of the diet contains a schedule of sessions in various cities and invites everyone who wants to lose weight to these sessions.

• “... The Mirkin diet was recommended to me by friends who had already practiced it and got good results. On their recommendation, I got an appointment with a doctor, who helped me psychologically tune in to the long process of losing weight, gave me auto-training exercises and a description of my diet program. At the same time, I bought 2 of his books, which I studied with pleasure. I was on his diet for 6 months, since my weight exceeded the physiological norm by 18 kg. I followed all his recommendations, regularly practiced fasting days, and constantly practiced self-hypnosis. On the advice of the doctor, I changed my lifestyle - I started going into the pool and taking daily walks of 5-7 km at an average pace. Six months later, I almost returned to a full life again and felt like a woman. Thank you Dr. Mirkin! I recommend it to anyone who is unable to overcome the problem of excess weight.”
• “... I really liked Mirkin’s diet because it includes a large list of permitted foods from which you can prepare a varied menu. I didn’t feel any hunger at all, unlike other mono-diets, and my result was 4.3 kg in 30 days, which suits me quite well. I think I will practice this diet regularly.”

about the author

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

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