Dr. Mirkin's diet: menu for 14 days, rules, recipes, reviews and results of losing weight, advice from a nutritionist

The essence of the weight loss method

The Mirkin diet is characterized by key features that distinguish it from other methods of losing excess weight. The technique is based on psychological dependence on food. Dr. Mirkin claims that the reason for significant weight gain is considered to be a lack of willpower and the presence of psychological problems.

To cope with a problem, a person must focus all his efforts on the goal. It must be clearly formulated and kept on track to achieve the required results. Many people try to lose weight mindlessly and do not concentrate on the desired effect.

Dr. Mirkin's diet is based on the following rules:

Only the person himself is responsible for the appearance of excess weight. There is no need to find excuses in external factors or the influence of other people.
Losing excess weight is necessary only for yourself. You should not try to lose weight for the sake of your husband, parents or children. Only in this case will it be possible to form effective motivation and facilitate the process of losing weight.
It is important to set the right deadlines and goals. It is not recommended to consider losing weight as a lifelong endeavor. The doctor is recommended to allocate specific time to obtain the desired effect. If necessary, you can always increase the time frame.
Choose your own diet. It should be varied and enjoyable. Dishes should be easy to prepare and affordable.
You need to eat according to your appetite, not according to a schedule.
You need to start the diet immediately. It is not recommended to postpone it to the weekend, Monday or next month. The very next meal should be made lighter, reduce the amount of fat and reduce the portion size.
Understand that there is a direct connection between the desired result and the diet. This means that you need to burn more calories than your body gets from food. The effective difference should be 300-500 kcal.
You definitely need to practice self-hypnosis. To make it easier to give up unhealthy foods, reduce portion sizes and reduce calories, you need to set yourself up for success. The doctor advises forming associations with high-calorie foods. So, you can think about what unpleasant consequences their use provokes.
Don't follow your habits. If a person likes to eat while watching TV, you can replace this habit by drinking water or kefir. Gradually, it will be possible to completely abandon it.
You shouldn’t perceive a new diet as something difficult and scary. It should be treated as a natural process. It is recommended to create a plan indicating the calorie content of food and activity.

To lose weight using Dr. Mirkin's diet, you need to have an inner desire. At the same time, fears, complexes, and insecurities should be put aside. A person must concentrate on the result and perform actions to obtain it.

Although the Mirkin diet does not require fasting, this does not mean that you do not need to watch your portion sizes and calories. It is recommended to eat only when you feel hungry.

About the results

The results of the diet depend on several indicators:

the person's initial weight;
age;
metabolism.

During long observations, Dr. Mirkin noticed: at the early stage of weight loss, patients lost from 5 to 7 kg, and then there was a “lull.” These indicators indicate a restructuring of metabolism. After a week of stagnation, the process resumes.

The technique is considered most effective if you give the body rest. The doctor recommends spending fasting days on cottage cheese, cucumbers, apples, kefir and cabbage.

If you follow Dr. Mirkin's diet rules for a long enough time, you will change the eating habits that interfere with achieving a slim figure.

Put it on repeat

According to the nutritionist himself, repetition of methods is not at all necessary; it is enough to simply adhere to the system constantly.

But if, after stopping the diet, you gain weight, you can use the diet again after a few months.

Doctor Mirkin's diet rules

To achieve the desired results, you must strictly follow the rules of Dr. Mirkin’s diet:

It is recommended to eat food only when you feel hungry. There is no need to adhere to a specific regimen.
To avoid overeating, you should use small plates. Thanks to this, the food will fill the entire space, and therefore the portion will seem large.
To achieve a feeling of fullness, food must be chewed thoroughly. The signal of saturation reaches the brain only after 20 minutes. If there is not enough time, it is recommended to leave the table with a slight feeling of hunger. After some time you will feel full.
To avoid overeating at festive events, you need to drink kefir or water in advance. They fill the space in the stomach. This minimizes the risk of eating excess food.
It is recommended to start eating with liquid dishes. It is advisable to eat more meat, while it is better to refuse side dishes.
You can eat vegetable salads and fermented milk products in unlimited quantities. It is also acceptable to drink sugar-free drinks.
Reduce the amount of sugar to a minimum. It is best to eat dessert with tea. Stevia would be a good option.
Eat vegetables and fruits as snacks.
For preparing fried foods, use exclusively vegetable oils.
It is forbidden to eat food on the go, since the impulse about saturation reaches the brain more slowly. The doctor advises taking time to eat in a calm environment. Even unhealthy foods should be eaten at the table and chewed thoroughly.
Drinking enough fluid is important. It is best to give preference to clean water. This will help avoid overeating and maintain normal water balance.

Quitting the diet

There is no need to quit this diet. If you are impatient with your previous diet, you can simply avoid eating foods high in carbohydrates for 1-2 days. At first, you will need to avoid confectionery products, fatty meats and bread. They can be introduced gradually, one product per day. This is necessary to protect your body from stress and prevent the return of excess folds.

In general, Dr. Mirkin’s diet may well become a way of life. If you include at least minimal physical activity, there will be no prohibitions on food at all. You shouldn’t stick to a strict menu for too long; it doesn’t contain enough vegetable fats and carbohydrates. During the weight loss program, the stomach will decrease slightly in size. This means that in the future very small portions will be enough to completely satiate.

The main thing is to avoid the temptations of “junk food” - fast food, processed foods and products filled with harmful additives.

List of permitted and prohibited products

If you follow the Mirkin diet, the menu may include the following products:

lean red meat, poultry, rabbit - these products are eaten boiled or baked;
whole grain or rye bread;
fish, seafood, seaweed;
eggs – they can be boiled, used to make omelettes or scrambled eggs;
dairy and fermented milk products;
vegetable fats – it is useful to eat olive, sunflower, flaxseed oil;
vegetables without starch - these include asparagus, cucumbers, celery, onions, cabbage, zucchini;
sour fruits - it is recommended to give preference to citrus fruits, pears, apples, plums;
rosehip decoction, still mineral water, green tea, vegetable juice.

At the same time, there are foods that need to be limited or completely excluded from the diet. This category includes the following:

baked goods made from wheat flour;
pasta, white rice, cereals;
fatty meat, sausage, semi-finished products, smoked meats, canned food;
ready-made sauces and butter;
fatty dairy products;
food containing fast carbohydrates - this includes various sweets;
starchy vegetables - this category includes potatoes, carrots, eggplants, beets;
sweet fruits and dried fruits;
alcohol, black tea with sugar, sparkling water, sweet drinks.

What to eat?

As reviews about the Mirkin diet promise, despite the rather impressive list of exceptions, you won’t have to starve. The list of permitted products is no less diverse. It includes:

meat (except pork);
bird;
fish;
any seafood;
sausages;
dairy products with fat content less than 3.5%;
cheese less than 45% fat;
vegetables (non-starchy);
fruits (unsweetened);
vegetable and fruit juices;
vegetable oil;
mushrooms;
eggs;
greenery;

Cooking method: any.

Frying rule: only in vegetable oil.

Doctor Mirkin's diet: menu for 14 days

The key advantage of the Mirkin diet is its simplicity. No special skills are required to comply with it. A person can easily eat regular food.

The Mirkin diet menu for 14 days looks something like this:

First day. In the morning you should eat low-fat cottage cheese and drink coffee without sugar. Lunch may consist of chicken fillet, broth and coleslaw. In the evening you should drink a glass of kefir.
Second day. For breakfast, boiled sausage and unsweetened tea are suitable. Lunch includes fish soup, fish steak and tomato salad. You should eat yogurt for dinner.
The third day. In the morning, it is recommended to eat 2 soft-boiled eggs and drink a chicory drink. For lunch, meat broth and green salad are suitable. It's also worth eating some boiled chicken. For dinner, low-fat cheese and an apple are suitable.
Fourth day. In the morning you need to eat cabbage stew and green tea. For lunch, it is recommended to eat okroshka without potatoes and carrot salad. Drink a glass of milk for dinner.
Fifth day. Breakfast may include 2 boiled sausages with coffee. Lunch should consist of vegetable soup, apple salad and juice. It is recommended to drink kefir for dinner.
Sixth day. In the morning you need to eat an egg omelet and drink tea. For lunch, it is recommended to eat boiled breast, tomato and cucumber salad. It is recommended to drink some yogurt for dinner.
Seventh day. In the morning it is recommended to eat rice, orange and drink coffee. Lunch may include green borscht, fish and assorted vegetables. For dinner it is recommended to eat an apple and drink tea.
Eighth day. The diet may include chicken fillet, coffee with milk, and lean borscht. You can also eat low-fat cutlets and vegetable salad. An apple or pear is suitable as a dessert and afternoon snack. For dinner you should eat some lean fish.
Ninth day. It is recommended to eat boiled eggs in the morning. For lunch you should eat soup with meat broth and boiled sausage with vegetables. Kefir is suitable as a snack. Dinner may consist of a piece of cheese and an orange.
Tenth day. For breakfast you can eat bacon and drink tea. For lunch, it is recommended to eat borscht in meat broth. You should not use potatoes to prepare it. For the second course, stewed cabbage is suitable. Dinner may include a piece of lean beef and tangerines. Yogurt is suitable as a snack.
Eleventh day. You can eat several sausages for breakfast. For lunch, pea soup without potatoes and lean meat with vegetables are suitable. It is recommended to eat an orange for dinner.
Twelfth day. It is recommended to eat fish in the morning. For lunch, borscht and cutlet with salad are suitable. It is also acceptable to eat a slice of whole grain bread. Sausages and tangerines are suitable for dinner.
Thirteenth day. For breakfast, it is recommended to eat some boiled sausage. For lunch you can use fish soup and fish with tomato salad. For dinner you can eat liver and an apple. Kefir is used as a snack.
Fourteenth day. It is recommended to eat a few slices of ham in the morning. Mushroom soup, bean salad and pork chop are suitable for lunch. For dinner you should take low-fat cottage cheese with grapes. Tomato juice and kefir are used as snacks.

If necessary, the Mirkin diet menu can be extended for 14 days. To do this, just choose a comfortable list of products and create your diet. You can stick to this diet for quite a long time.

Psychological basis

In essence, the desire to lose weight is the desire to gain a sense of psychological and physical comfort in one’s own body. Meanwhile, most popular diets lead precisely to discomfort and tension. So how can you be in harmony with yourself and stick to your diet at the same time? To do this, it is necessary to provide a reliable psychological foundation for it.

Rule 1

Realize that extra pounds are the fault of their owner . The justification for all lazy fatties is the phrase: “I have a metabolic disorder” (mostly uttered while eating the tenth donut).

In fact, in most cases, the cause of fat accumulation is not a slowdown in metabolism, but simple overeating. Metabolism slows down due to obesity, not the other way around. Proof of this: restoration of the normal course of metabolic processes during weight loss.

Rule 2

Really want to lose weight. If a person decides to stick to a diet under pressure from others (his wife doesn’t like him, doesn’t meet society’s accepted standards of beauty, etc.), then you shouldn’t count on a good result. In this case, the diet turns into real torture. The decision to be thin should be made only on the basis of a personal deep belief that it is necessary.

Rule 3

Have motivation. There can be an infinite number of motives. Someone wants to restore their health (get rid of hypertension, shortness of breath, digestive problems, etc.), someone urgently needs to please the man (woman) they love, a third needs to wear a dress 5 sizes smaller in a week. It is not the motive itself that is important, but its presence.

There are also justifiable motives in the form of holidays, friendly gatherings, stress, self-doubt, which push weak-willed people losing weight to refuse to continue the diet. In this case, a confrontation of motives arises, and you need to find out for yourself what is more important: killing your rival on the spot with your chic look or eating pies at your grandmother’s birthday?

Rule 4

Clarify purpose

It is necessary to specify from the very beginning what completeness is in this case. Some people, deep down, consider 100 kg to be the norm, but for others, an extra gram does not allow them to sleep peacefully. Having clarified the very concept of excess weight for yourself, you can determine the goal: “How many kilograms do I want to get rid of?”

As for the objective assessment of excess weight, many formulas have been developed to calculate it. The simplest one: “growth minus 100”. Depending on the percentage of extra pounds, the degree of obesity is determined:

first: from 11 to 24%;
second: 25-50%;
third: from 51 to 99%;
fourth: 100 percent or more

The timing of weight normalization is determined individually depending on the initial weight, age, gender, metabolic rate, presence of diseases, etc. In people with close to normal weight, the process of losing weight is often slow, while with grade 3 or 4 obesity it can speed up significantly.

In the first two weeks, the weight will drop sharply, but at a certain point a “plateau effect” occurs - a dead period during which it is not possible to lose weight. After this, the weight begins to decrease again

Rule 5

Create an optimal model of eating behavior . It should be comfortable enough, without strict restrictions and prohibitions, so that you can stick to it for a long time - best of all, your whole life. Of course, with small restrictions, you will not be able to quickly lose weight, but the stability of the result will be ensured. A good way to “spur” the process of weight loss is fasting days: kefir (the author considers them the most effective), apple, cabbage, cucumber. During the period of active weight loss, they can be arranged every other day, to maintain the achieved result - once a week.

Rule 6

Don't be afraid of change . Often a person cannot overcome the fear of the upcoming transition to a new diet. But uncertainty and fear are in most cases unfounded. Having overcome themselves, many notice that their doubts about their ability to withstand the feeling of hunger were exaggerated. In addition, the appearance of the first results becomes a powerful incentive to continue the diet.

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.

Useful tips

Sometimes there are judgments about the harmlessness of the Mirkin diet. However, the author himself does not think so. He does not recommend using it for people with a diseased liver, stomach, kidneys, or hormonal imbalance. The Mirkin diet is not suitable for patients with gout, minor children, pregnant women, and vegetarians, since meat is included in the recipes.
The main thing is to believe in your goal. The day will come and you will definitely achieve it. Having achieved the desired result, you can switch to a more gentle regime. It is advisable to go in for sports or just do basic physical exercises;
Reviews about the method are the most positive. Some people lost 5 kg in 7 days, others up to 10 kilograms in 2 weeks. People have appeared whose results can be included in the Guinness Book of Records. Mirkin's diet works. This is evidenced by the reviews of people who have experienced it themselves and its growing popularity. It solves many health problems;
Before trying the Mirkin diet, talk to your doctor.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Pros and cons of the diet

The main advantages of this power system include the following:

lack of hunger - it can always be suppressed with the help of vegetables;
high efficiency - the combination of dietary intake and the psychological aspect makes the weight loss process more effective;
therapeutic effect - the diet helps to cope with heart pathologies, atherosclerosis, arthritis, and eliminate the symptoms of diabetes;
Possibility of compliance throughout life.

At the same time, the Mirkin diet also has certain disadvantages:

presence of contraindications;
uncertainty of timing;
cannot be used by vegetarians;
no lunch;
ban on sweet foods, cereals, baked goods;
monotonous diet;
ban on snacking after dinner;
unclear effectiveness - some people get rid of 5 kg in 2 weeks, while others get rid of 15.

Another disadvantage is the lack of a way out of the diet. The doctor claims that it is not required, since the nutrition system is designed for a long period of time. However, many people adhere to this technique for only a few months, because giving up sweets and cereals forever is very problematic.

Basic principles

Losing weight according to Mirkin’s method involves consuming the minimum amount of necessary carbohydrates. That is why the diet got its name - low-carbohydrate.

We comply with the requirements

Basic rules for losing weight by Dr. Mirkin:

psychological mood;
presence of a “small plate”;
food is divided into permitted and prohibited;
compliance with the drinking regime;
avoiding snacking;
complete exclusion of side dishes;
measured process of eating.

If you follow these points, the technique will not seem difficult, but will bring benefits and the desired result.

Advantages

Vladimir Mirkin’s diet has a number of advantages and positive aspects that are worth knowing about:

balanced nutrition system;
varied duration of use;
lack of hunger;
eating regular meals;
high rate of weight loss.

Ease of use, positive reviews and other advantages of the chosen diet are attracting more and more women who are satisfied with the results.

In addition, the weight loss technique has a beneficial effect on the functioning of the entire body, thanks to the following properties:

getting rid of toxins and excess water;
absence of weakness and dizziness, which are frequent companions of diets;
the abundance of protein promotes exercise;
a balanced diet does not require you to take multivitamins.

Vladimir Mirkin tried to make the technique more flexible and harmless for the fragile female body.

Flaws

Although the weight loss system has a number of good qualities, it still has disadvantages:

not suitable for vegetarians;
It is impossible to diversify the diet.

Nutritionists advise not to replace recommended products with alternative ones, since then weight loss will not occur as quickly.

Contraindications

The diet of Dr. Vladimir Mirkin has a list of restrictions, but thanks to a balanced diet it is small:

pregnancy and lactation;
intolerance to certain foods;
disruption of gastrointestinal tract workflows;
liver and kidney pathologies;
nervous imbalance.

For those who want to choose the Mirkin diet, but cannot due to health problems, there is the option of replacing some contraindicated foods with permitted ones, increasing portions and caloric content of food. The result will not appear as quickly as with strict adherence to the points of the system, but the body will be fine.

A collection of tips for losing weight

Nutritionists give recommendations in which losing weight will not only give the desired results, but will also take place without much difficulty. Here are some of them:

Several times it is permissible to increase the portioned calorie content by 200-300 kcal, this will prevent the process of slowing metabolism.
Regular exercise combined with diet increases productivity and speeds up metabolism.
Before you start losing weight using the method, you need to psychologically tune in to the process, ask yourself questions about the amount of unwanted weight in the body and the time in which you would like to lose it.
Don't starve yourself. The main meal should remain in the diet, you just need to focus on the number of dishes consumed.
You need to increase your drinking volume. Before each dose, it is advisable to drink a glass of water. The liquid will fill the stomach, and you will be able to eat much less.

Women who are losing weight note that the first results begin to appear after just a week of proper nutrition.

About daily routine and proper sleep

Is it important to live according to routine and circadian rhythms? If so, why?

Natalya Sergeevna Liberanskaya:

Yes, very important.
And this, by the way, is the main problem of modern man. We all go to bed very late, it’s unclear how we sleep. As an endocrinologist, I can explain to you why proper sleep is so important. When we go to bed - preferably before 23:00 - we begin to produce two important hormones: melatonin
and
growth hormone
. They are produced in our body, provided that we go to bed before 12 o'clock at night. And these are our hormones of youth and health. If every day we go to bed at one, two, three in the morning, then we deprive ourselves of these hormones, and we no longer produce them adequately. This is where various disorders arise, for example, weight gain. After all, if you don’t sleep, you eat more the next day. What if a person doesn’t sleep every night? It is important not only to go to bed on time, but also to sleep well: not so that you hear every rustle, someone wakes you up, or you wake up to go to the toilet.

Ideally, you should go to bed at 11 pm and get up at 7 am, without waking up during this time. Then it is a good and deep sleep. Children and young people usually sleep this way. With age, people become very sensitive: they wake up from every rustle, they hear everything. This is already a very bad and unhealthy dream - it means that there are problems that definitely need to be solved. I always tell my patients that an hour or two before bedtime, they must put away gadgets - no screens. Don’t forget to set computers and phones to a certain night mode in the evening to remove bright backlights - almost every modern gadget has this function.

So, at night we make sure to turn off lights, lamps and gadgets.
Blackout curtains are also useful, especially in the summer, when it dawns early and the white nights begin in St. Petersburg. This also disrupts the quality of sleep. Earplugs - in the ears, so as not to hear rustling sounds. If you find it difficult to fall asleep, you need a sedative, you can take a bath with magnesium.* In fact, even just to sleep well, you often need to make an effort. *There are contraindications (for example, pregnancy). Consult your doctor!

About biohacking: “pumping up” and avoiding charlatans

an interesting word “biohacking” on your Instagram ( @doctor_liberanskaya I understood this as a “smart approach” to “pumping up your own body” - starting from creating a diet, daily routine in accordance with biorhythms, selection of dietary supplements and hormonal contraceptives (for women), right up to psychotherapy, which will allow you to maintain motivation and self-control, and not quit all on the same Monday. Tell us what this approach is, how relevant it is now and is it possible with its help to become a “superman” who can do anything, feels cheerful and is always positive?

Natalya Sergeevna Liberanskaya:

To be honest, I don't really like this term because it smacks of something non-medical. It is not doctors who engage in “biohacking.” We can now see a surge in all kinds of nutritional supplements, dietary supplements and iHerbs on Instagram. And this, to be honest, scares me, because amateurs often hide behind the beautiful words “biohacking”, “quality of life”, “longevity”. I am for a professional medical approach, for reasonable prescriptions, and not just: “Well, I’ll take some vitamins, that seems to be the case.” If a person has a problem, we study it, diagnose it and give reasonable prescriptions. Medicines must be taken under the supervision of a doctor, because sometimes even seemingly harmless vitamins can cause serious harm to health and the body. But in principle, the idea itself that you need to prevent diseases, lead a healthy lifestyle, eat right, rest, meditate, sleep and take some kind of helpers in the form of supplements - I really welcome this. And I would like it to be adequate and at a professional scientific and evidence-based level. I wouldn’t trust girls nutritionists from Instagram without a medical education who took incomprehensible courses and “biohacked” themselves. Moreover, they also recruit groups of people and give them assignments.