Diet of the “Minus 60” system: “magic” nutrition table by Ekaterina Mirimanova

The weight loss method developed by Ekaterina Mirimanova already has many adherents both among those losing weight and among doctors - reviews of the 60 system for weight loss inspire and motivate to take active steps to lose extra pounds. The author of the program experienced the effect herself, losing 60 kg - exactly half of her own weight. That’s why the system is called “Minus 60”. The diet attracts many people because of its simplicity, varied diet, and easy-to-prepare dishes. This is not a short-term diet based on restrictions, but a long-term nutritional system.

I lost weight myself and helps others

But at the beginning of the 2000s, she was an ordinary girl who struggled in vain with excess weight. She tried many remedies. Some diets didn’t work, others she couldn’t handle mentally or physically. But when the scales showed 120 kg, Ekaterina decided to go for broke.

During previous attempts to lose weight, she noted certain effective and at the same time simple rules. I rebuilt them for myself, combined them and created an individual nutrition system. After a year and a half of the new diet, the girl weighed exactly half as much. That is, minus 60 kg. Hence the name of the technique. By the way, the diet is also often called “Magic”, “Katina” or “minus”.

Ekaterina shared her successes on her Internet page. The Muscovite's weight loss story attracted the attention of many people with a similar problem. They asked for advice, a detailed description of the methodology, and menu examples. And in the end... they also lost weight. This is exactly what the official version of the origin of the “Minus 60” diet looks like.

Psychological motivation for losing weight

Ekaterina Mirimanova is sure that it is impossible to lose weight without a psychological attitude. The result depends on it, whether there will be breakdowns. You need to clearly set a goal for yourself and slowly move towards it. Ekaterina Mirimanova’s diet does not impose strict prohibitions, so it is easily tolerated. People stick to the rules for years and lose 20, 30, 50 kg.

How to properly adjust to a diet:

• There is no need to reproach yourself for being overweight, call yourself names, or consider yourself a weak person without willpower. It is important to accept and forgive, and not dwell on this anymore. There are extra pounds, they won’t go away from self-torture, but with some effort and in a calm frame of mind you can get rid of them.
• You need to start the diet now. No, not from Monday, next year or after the holidays. Today you can have your last dinner at 18:00, and tomorrow morning you can indulge in any delicacy and prepare a systematic lunch.
• There is no need to try to speed up weight loss by eating low-calorie foods or eating small portions. It’s easy to fall off any strict diet and there will be no results. This diet is set to last for a long time.
• During a diet, you cannot set the framework “lose 10 kg in a month” or “fit into a dress 3 sizes smaller for New Year’s Eve.” Planning is good, but weight loss should be done gradually without stress. There will be times when weight loss will stop. This is normal for any organism; there is no need to worry and try to “fit within” the boundaries you have created for yourself.

The “Minus 60” diet from Ekaterina Mirimanova actually does not require much sacrifice. On the contrary, it simplifies life and makes room for other, more important and pleasant things. You no longer need to waste time on 5-6 meals, stand at the stove for a long time, or cook delicious dishes.

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.

Ekaterina Mirimanova's books are easy to read. The author of “Minus 60” gives many examples and shares useful and modern practices. For example, there is a collection of “Recipes for a multicooker”, which indicates which dishes are most suitable for which meals. Publications can be purchased in many online stores. The cost ranges from 200 to 600 rubles.

Video on the topic Ekaterina Mirimanova in a television interview

A little bit of my story

For as long as I can remember, I have been constantly losing weight. First - for the prom, then for the wedding, and so on. I've never been too thin. On average, the weight remained at around 65-70 kg.

Noticeable changes in the figure occurred after the birth of the child. My beloved son was born in December. In winter we did not walk much. Mostly we stayed at home and ate so we could have more milk. We ate bread and butter, cheese and washed everything down with tea with condensed milk. And here is the result by spring - 85 kg! No breastfeeding mother can fit into just jeans and a blouse. It’s scary to look at yourself in the mirror, my husband moved to sleep in another room (intimacy with a hippo does not appeal to him). So I decided to pull myself together and start fighting my wrinkles at the waist.

After studying the reviews of those who had lost weight, I chose the minus 60 system. My decision is very simple to explain. Firstly, you don’t need to completely give up any food. Secondly, grueling workouts in the gym are not required. Thirdly, it is gentle on the stomach (for my ulcer, a mono-diet is death). Anyone who has other health problems, such as diabetes, can read this article. The main thing is to lose weight correctly without harming yourself.

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 alone, 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.

Video on the topic Quick dinner for weight loss using 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.

Menu for every day

For breakfast you are allowed to eat whatever your heart desires. But until 12 o'clock. You can’t eat your fill, because you won’t want to have lunch.

For breakfast, you can leave the dish you really wanted to eat in the evening. You cooked delicious potatoes and meat for your husband - leave a small portion for yourself in the morning.

This diet already imposes certain restrictions at lunchtime. Forget about fried foods, oil and sugar. Just simmer and cook. Until 14 o'clock you can add a little soy sauce or sour cream. Below are several options for permitted food combinations for lunch:

• Stewed fish, salad.
• Fish, salad.
• Buckwheat and steam cutlet, vegetables.
• Pasta sprinkled with grated cheese.
• Boiled rice, chicken breast.

You shouldn’t severely limit your portion size, but you need to avoid overeating. Before dinner, you can have a snack of unsweetened fruit.

According to Katya’s system, dinner should be very light. Below I present several options:

• Cottage cheese with prunes.
• Boiled chicken fillet.
• Fish (stewed or baked).
• Boiled eggs and tea.
• Low-fat yogurt, fruit.
• Bread with cheese, tea.

If you go to rest after 11 o’clock, then you can have dinner closer to seven in the evening. That's what I did, and it helped me not to break down. Before 12 at night, I would definitely have eaten something forbidden.

Power table for the Minus 60 system

The “Minus 60” method does not imply a specific list of prohibited dishes and ingredients, since you can have whatever you want for breakfast. And for the lunch and evening tables “Minus 60” there is a clearly stated list of recommended products. It’s simple: if a product is not on the “Minus 60” list, consuming it at this time of day is dangerous for your figure. A detailed table of products from the “Minus 60” diet by Ekaterina Mirimanova is given below.

Table - What to eat at “-60”

The menu for every day of the “Minus 60” system must include breakfast, lunch, and dinner. But snacking is not advisable. But if the feeling of hunger is irresistible, exceptions are possible. You can calm your appetite with fruits, vegetables or milk. But you should not combine more than two product names.

Methodological rules

What is the essence of the “System minus 60” diet? The name of the program is due to the fact that the author herself lost 60 kg. thanks to this system. Before starting Mirimanova’s “Minus 60” diet, you need to familiarize yourself with the rules for its implementation and do a little propaedeutic work.

1. The first thing you need to understand and deal with is your head. The possibilities for achieving success are only in the head. And only there is born something that can hinder you. At this point of the “Minus 60” system, you need to achieve the right motivation and attitude.
2. Are you still putting off losing weight? And the rest have already lost weight! You just need to do it, start right now.
3. Why should you lose weight? For what? For your own sake! Not for the sake of the husband, not for the sake of the children, not for the sake of the approval of society. But only for myself. You need to love yourself before you start losing weight. Only in love and harmony can you heal your body.
4. Take a photo of yourself every month you follow the diet. This will help you compare the results, get inspired, and increase motivation for new achievements.
5. Mirimanova’s program teaches you to love yourself, listen to your body, and give yourself time and care. These are the fundamental principles for losing weight.
6. It is worth starting the “Minus 60” power system gradually. Just as you gained weight over a long period of time, you shouldn’t expect to lose weight overnight. We are gradually reducing the portions. Remove deep plates and large spoons. We learn to restrain ourselves. We gradually reduce the amount of consumption of harmful foods. Reduce sugar in tea by half a spoon. Little by little we switch from milk chocolate to dark, higher quality, expensive varieties with a high cocoa content. It is necessary to give the body time to get used to the innovations, otherwise it will no longer be possible to maintain the correct lifestyle.
7. It is always important to look at your watch. The “Minus 60” diet involves delimiting food over time. In the morning you can eat everything. But only until 12:00, when the body just wakes up, starts its mechanisms and begins to work actively. After 12:00, until approximately 14:00, at lunchtime, some restrictions are introduced. You should not eat meat with potatoes or grains. We do not combine fish with pasta and bread. Only one nutritious, heavy food should be present in the system's lunch ration. You should also avoid fried foods. You need to have dinner according to the “Minus 60” system without super-heavy food. Dairy products, vegetables, fruits, cereals, fish. And the main rule is no later than 18.00. In the evening, you need to free your body from the burden of food so that it has time to process everything and calmly rest and recover at night.

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.

Rules that must be followed

In the morning you can afford absolutely any dishes and products. According to the rules of the diet, you just need to give up alcohol and occasionally allow yourself a glass of dry wine. Ekaterina Mirimanova also recommends eliminating milk chocolate, replacing it with bitter types, reducing sugar in drinks and gradually giving up sweets.

Basic rules of the “Minus 60” diet:

• You can’t skip your morning meal, but you can eat everything without any portion restrictions. But this does not mean that it can be stretched and made hospitable. You need to eat enough, but not overeat.
• Sweets, baked goods and even bread are exclusively for breakfast. But sometimes you can allow yourself a piece of rye pastry or a cracker for lunch.
• Pasta, potatoes and other starchy foods are allowed at lunch, but there is no need to go heavy on such food. A high daily caloric intake will slow down weight loss.
• According to the “minus 60” weight loss system, dinner is at 6 pm. If a person works night shifts or goes to bed after 1-2 hours, then you can move the last meal to 19-20 hours, but this is the deadline. After eight in the evening you cannot eat on a diet, biological processes change, slow down, and the body “goes into hibernation.”
• Fruits on the diet are not strictly prohibited; apples, apricots, plums, watermelon and other berries are allowed. But you shouldn’t eat them often; carbohydrates slow down weight loss. Ideal as a dessert for lunch.

By the way, Ekaterina Mirimanova allows you to drink dry wine on holidays and snack on it with a small amount of hard cheese, regardless of the time on the clock. Only holidays should be no more than 1-2 per month.

How to lose weight for those who are constantly at work

It may seem to some that it is difficult for working women to follow the “Minus 60” diet. For example, how can those who stay late at the office have time to eat before six in the evening? Or what if there is a daily schedule?

As the author of the “Minus 60” technique says: “Desire is a thousand possibilities, reluctance is a thousand reasons.” In the first case, you can take lunch boxes to work. Moreover, the evening menu “Minus 60” is simple. And in the second, when coming from the night shift, you should have breakfast and only then rest. When you wake up, in this case, follow the rules for lunch.

Video on the topic: The main mistakes of those losing weight using the Minus 60 system

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).

Expert reviews in support of the “Minus 60” diet

Reviews from doctors, in particular gynecologists, and nutritionists about the “Katya system” are very positive. Fitness trainers, psychologists, and healthy nutrition specialists also speak in favor of such a diet on the website of the “Minus 60” methodology.

They say that the “Minus 60” diet is maximally adapted to modern living conditions. In addition, it fully allows for relaxation. No disaster will happen if you break loose and allow yourself culinary liberties during the holidays. After them, just return to the “Minus 60” rules.

The peculiarity is that “minus weight loss” will not be extreme. Weight loss of 500-800 g per week, nutritionists say, is an excellent and healthy result. They claim that the body is able to burn no more than two kilograms of fat in 14 days. Everything above is lost water and muscle tissue. The fluid will be restored very quickly, but new fat will take the place of the muscles...

Reviews of those who have lost weight about the “Minus 60” system are also mostly positive. The girls even call the author of the technique in a friendly manner simply: “Katya.” And they share the following results on the forums: minus 7 kg in two months, minus 14 kg in four months, minus 18 kg in six months... Much depends on the initial weight. But in general, those who have lost weight say that this “plumb line” was comfortable and satisfying. Among the disadvantages, a delayed effect is noted. And many people find it difficult to control themselves after 18:00.

The “Minus 60” diet, the author of the method promises, will allow you to shed not only physical, but also moral “ballast”. Ekaterina Mirimanova’s advice really helps many women change, love themselves, and become that mysterious sorceress who turns all the disadvantages into advantages for herself. Finally, the “Minus 60” system by Ekaterina Mirimanova has more than 3 million followers all over the world.

Reviews from doctors

Their opinions regarding this technique are ambiguous. Some say that it does not contradict all dietary principles. Others advise against this method of eating.

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Personally, I have great doubts about fasting after 18 hours. Not eating after 6 is a cliché. After 6, you should not eat carbohydrate foods or foods rich in fat. Protein and vegetables - on the contrary, you even need to eat in the evening. It’s quite normal to have dinner at 7-8 pm if you go to bed at 11 pm. During this time, dinner will already be digested.

And one more moment. The diet describes that you should not chew vegetables and fruits all day. They say they will slow down your metabolism. Just the opposite. The digestion process is activated by the ingestion of healthy living food into the body. And apples contain a large amount of pectin, which is simply necessary for weight loss. Recent studies indicate that vegetables and unsweetened fruits have negative calorie content. Read more in the article about calorie-free food.

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.

Skin care from Mirimanova

Ekaterina Mirimanova pays no less attention to body care than to the diet itself. She has lost 60 kg, but still has toned and beautiful skin without stretch marks. And here she also has her own approach, which is not found in other diets.

How to care for your skin while losing weight:

• Daily coffee scrub. No need to buy any products. Ground coffee beans are suitable; they can be diluted with shower gel or cosmetic oil. The scrub will cleanse the skin of dead scales, accelerate renewal, and maintain turgor. Mandatory procedure for problem areas: abdomen, thighs, buttocks, upper arms.
• Cream with mummy. To prevent stretch marks from appearing or existing stretch marks to become less noticeable, Mirimanova recommends applying a cream with the addition of crushed mummy tablets to the body every day after the scrub. Judging by the reviews, after diet 60, women continue to actively use this remedy. The mummy tablet is added to 1 tbsp. l. There is no need to make cream for future use.
• Massage. If there is a lot of excess weight, weight loss begins in women with a weight of 90+ kg, then it is recommended to do a massage. You can contact a specialist, but more often women cope on their own. Massage with vacuum cans, a dry brush, with honey and any other types is suitable.

If the skin of the body is thin and sensitive, then it is recommended to prepare a scrub not from beans, but to use dried coffee grounds. It works smoother and mixes well with oils. You need to scrub your body only after steaming, and do it actively. The skin should turn red due to increased blood flow.

On a note! If there are no stretch marks, then instead of mummy cream, you can use any anti-cellulite product, cosmetic oil, or moisturizing lotion.

Physical activity and sports on a diet from Mirimanova

There is no need to go and sign up for a sports section for a person who has never done anything like this. But Mirimanova’s “Minus 60” diet does not welcome lying on the sofa. Activity is necessary to accelerate metabolism, increase skin turgor, prevent the appearance of wrinkles, strange folds and other problems.

What to do on a diet:

• Regular charging. Leg swings, squats, jumping and bending for 15-20 minutes a day will not be superfluous.
• Dancing. Now there are many special programs specifically for the figure. Sometimes they are called sports dances. But unsystematic energetic movements to music are also suitable.
• Bike. This could be training on a simulator or traveling around the surrounding area.
• Swimming. Great activity. In summer go to the pond, in winter visit the pool. Water aerobics is perfect for this system.

You can attend group classes in fitness, yoga, and shaping. Any activity is welcome on the diet. General cleaning of the house or weeding the beds at the dacha can also be considered physical activity, but not all muscle groups are involved. Therefore, it is recommended to add some exercises.