Here we will talk not so much about a diet, but about a weight normalization system. You can eat whatever your heart desires and as much as you want at any time. The process of losing weight, in turn, will be quite slow, but confident and stable. The weight will be about 400 grams in one week.
An effective minus pound system works on the principle of counting calories, so the first thing you need is a kitchen scale. Unlike strict diet courses, the calorie range of which often involves consuming 1200-1500 kcal per day, and sometimes 900-1200 kcal, the “minus pound” nutrition system offers much more comfortable weight loss. Your daily caloric intake can be up to 1800 kcal, and sometimes more - depending on your height, weight, age, metabolism and whether and how often you exercise. That is why the “minus pound” diet usually receives positive reviews from those losing weight, as well as nutritionists.
General rules
The minus pound diet is a fresh, unique weight loss system proposed by a teacher at Novosibirsk University, hiding under the pseudonym Victor Mercator.
Seven years ago, he posted the tenets of the innovative “System of Normalization and Weight Maintenance” on the official website of the minus pound diet. There you can also get acquainted with the history of diets, publications, use calculators, take tests, discuss interesting topics on the forum and, most interestingly, take distance learning courses “Your own nutritionist” and “Home nutritionist”. The main condition for successful weight loss and maintaining diet weight is to lose no more than one pound per week, that is, 400 g. It is this plumb line that prevents the body from going into stress and continuing to successfully lose weight. To achieve such a clear, permanent result, it is necessary to correctly calculate the number of calories that can be consumed per day:
- to maintain existing weight, the calorie content of the daily menu must be calculated using the formula: (height (in centimeters) – age (in years)) x 6 + (weight (in kilograms) x 20) = X kcal ;
- to lose weight, you need to subtract 400 calories from the amount received;
- women taking hormonal pills during the first half of the menstrual cycle need to reduce their caloric intake by another 200 calories, that is, by 600 from what was obtained according to the formula.
Determine the success of weight loss after 2 weeks
To understand whether you are doing everything right - moving towards your ideal weight, the author suggests determining your typical weekly weight. To do this, you need to weigh yourself on an electronic scale every day at the same time after using the toilet, but before breakfast (to know the exact smallest fluctuations in weight). The recorded numbers of all seven days of the week should be arranged in ascending order; the fourth number is your typical weight.
In the second week, you need to do the same thing and compare it with the typical weight of the first week: if it has decreased by 400 g, then you have calculated your daily caloric intake and you can continue in the same mode. If the typical weight of the first week differs from that of the second week by less than 400 g, then the daily calorie intake should be reduced by 100 calories, if more than 400 g, then increased by 100 calories.
Attention!
In order for weight loss to be stable, it is important not only to adjust the calorie content of the daily menu, but also to be physically active.
Walking in nature as a way to preserve your metabolic rate
Due to the constant reduction of the menu and the loss of kilograms, the level of metabolism can decrease, so every kilogram lost means the need for physical activity, for this you can use exercise equipment (spend 20 calories for every kilogram lost) or daily walking - 300 m for every kilogram.
Thus, if you have already lost 10 kg, then to continue losing weight and maintaining your metabolic level, you need to walk at least 3 km while walking in the fresh air or on a treadmill.
Weight loss system "Minus Pound"
The “Minus Pound” weight loss system was developed several years ago by Novosibirsk nutritionist Victor Mercator and immediately gained popularity among supporters of healthy weight loss. This is not a quick diet; its effect is designed to last for months. And you can’t call it a diet in the generally accepted sense; it is a way of eating in which weight is gradually but surely reduced.
The name “Minus Pound” is somewhat incorrect, since the norm for weight loss is 400 g, and a pound is still 453.6 g, but these are details. But these lost 400 g will be fat, and not liquid and muscle, as happens with conventional “fast” diets.
The essence of the “Minus Pound” method
Anyone who has ever tried to lose weight knows that to lose weight we need to burn more calories than we consume. Victor Mercator calculated that reducing the energy value of the diet by 400 kcal is ideal for losing weight.
On the one hand, 400 kilocalories is enough for weight to be steadily reduced, and on the other hand, the body will not feel a sharp restriction, which means it will not turn on its mechanisms for saving and accumulating fat.
The author of the method assures that with the correct calculation of calorie intake and strict adherence to it, you will lose about 400 g per week. Fans of quick weight loss are unlikely to be interested in such a diet, but for supporters of healthy weight loss it will definitely be suitable.
Attention!
Minus Pound is especially recommended for people with severe obesity; this will help avoid health problems that often occur with a sharp change in caloric intake.
In addition, the skin will have time to react to changes in the body, so the risk of “leather aprons” is significantly reduced.
How to calculate calorie intake?
Some diets require you to know your current and ideal weight. In Minus Pound, only your kilograms at the moment are important, because you can stop at any time, ceasing to subtract 400 kcal from the current norm.
Find out your real weight
To do this, weigh yourself every morning for a week on electronic scales (they give an error of only 100 g, mechanical ones are not so sensitive) and be sure to record this. Yes, you will have to keep a diary of your weight and calories. And once again “yes”, from now on you need to weigh yourself daily.
Now write down all the values from smallest to largest, for example:
64,7; 64,7; 64,9; 65; 65; 65,1; 65,2.
The central (fourth) number will be your current weight.
Then you can proceed to calculating your calorie intake.
Formula Minus Pound:
[height in cm – age in years] x 6 + [weight in kg x 20] = kcal norm
Let’s explain with a clear example:
Height 172 cm, age – 28 years, weight – 65 kg
(172 – 28) * 6 + (65 * 20) = 2164 kcal – the norm for maintaining weight
If you want to lose weight, subtract 400 kcal
2164 – 400 = 1764 kcal
1764 kcal per day is the norm for a week if your weight is 65 kg. When your weight changes, you will need to recalculate your weekly intake.
Agree, not so little, considering that most other diets would limit calories to 1200-1500. Thus, this diet is not “starvation”, which means it will be completely tolerated by the body.
What can you eat while losing weight with Minus Pound?
Anything is possible, always! If you are used to eating in the evenings, do not cheat on yourself, the main thing is to maintain your caloric intake. Of course, it is advisable (but not necessary) to follow the general wishes for a healthy diet:
- minimum fried and fast food,
- less baked goods and sugar,
- avoid products with gas or yeast,
- Divide your daily diet into 5-6 meals.
In the Minus Pound system, the main emphasis is on the number of calories. By strictly observing and correctly adjusting the energy value of your diet, you can lose up to 21 kg of fat per year.
How to adjust calorie content if it’s not 400 g?
As already mentioned, calorie intake is calculated for the week. In the first two weeks, no special results are observed, since the body is just adjusting to a new diet. But with the third, the process will “go.” Please note that the loss should be 400 g (±50 g).
- What to do if it takes less?
- Reduce the caloric content of your diet. Use an easy formula: 100 g = 100 kcal. That is, if you are losing three hundred grams instead of four hundred, subtract not four hundred, but five hundred kilocalories from the weekly norm.
- What if I lose more?
- Don’t rush to rejoice and slow down. It’s not for nothing that Minus Pound strictly stipulates 400 g. After all, the body can detect a sharp loss of accumulated fat over the years and turn on the energy saving mode. Use the same formula 100 g = 100 kcal, just in reverse. If you have lost five hundred grams, then for the next week subtract only 300 kcal from the norm.
On the subject: How to lose weight at home without exercise and diets
Important! The difference in the norms of adjacent weeks should not exceed 200 kcal, even if, when corrected, the formula shows otherwise.
Pros and cons of the Minus Pound system
| Advantages | Flaws |
| 1. The diet does not limit you in any way in foods. You can eat sweets, fatty foods, and even sausage with jam. The main thing is not to exceed your daily calorie intake. | 1. You need to constantly count calories. Therefore, the calorie guide and kitchen scales will become your constant companions. |
| 2. You can eat at any time, which is especially suitable for lovers of late-night snacks. This will also be appreciated by people with constantly changing work schedules or life activities in general, when it is not possible to observe meal times. | 2. Floor scales, by the way, should also always be nearby, because you need to weigh yourself every day. |
| 3. As long as you subtract calories from your daily requirement, you will lose weight. There is no plateau in the Minus Pound. | 3. Weight loss is quite slow (although we do not consider this a minus). |
| 4. Gradual weight loss will not cause stress to the body, and therefore there is no risk of exacerbation of diseases, there will be no weakness and depression, and, very importantly, saggy skin. | |
| 5. Thanks to only a slight decrease in calorie content and permission to eat everything all the time, the diet is perfectly tolerated. That is, there is no risk of breaking down and going into overdrive (unless you are a completely weak-willed person who indulges his impulsive desires). | |
| 6. If after final weight loss you follow your daily calorie intake, the weight will not return. |
In our opinion, the advantages of the Minus Pound system are enough to immediately begin achieving your long-term dream of a beautiful body. And the disadvantages are completely frivolous, although for some it will be a huge problem to start a diary and enter a couple of numbers in it every day. But this is a question of motivation.
Everyone decides for themselves whether to lose weight in a week and then gain twice as much, or to lose weight for a whole year, but forever.
But listen to your body and common sense: a diet with gradual weight loss wins on all fronts.
And who wants everything at once, answer yourself honestly, you somehow lived overweight all the past many years? Be patient for another year so that you never return to your previous dimensions.
Source: https://fitdiets.ru/dieti-poxydenie/dieti/sistema-poxudeniya-minus-funt.html
Authorized Products
Victor Mercator believes that you can eat any food, there are no prohibitions - only daily calorie content and balance are important:
- complex carbohydrates should be 30-40%, it is best to focus on cereals and vegetables, fruits;
- 40-50% protein, it is best to give preference to vegetable protein, seafood, dairy products, and lean meats;
- 15-20% fat is a prerequisite for a balanced healthy diet, the best sources are vegetable oils, nuts, seafood, without fat the weight loss process will only be slowed down, so do not forget to season the salad, for example, with olive oil, and stew vegetables with the addition of sunflower and pumpkin oil , regularly eat sea fatty fish.
In addition, once a month it is permissible to attend a corporate party or celebration, where ethics requires the consumption of alcohol, as well as smoked meats, pickles and sweets.
Table of permitted products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| beans | 6,0 | 0,1 | 8,5 | 57 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| bulb onions | 1,4 | 0,0 | 10,4 | 41 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| arugula | 2,6 | 0,7 | 2,1 | 25 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| pumpkin | 1,3 | 0,3 | 7,7 | 28 |
Fruits | ||||
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| lemons | 0,9 | 0,1 | 3,0 | 16 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Nuts and dried fruits | ||||
| walnuts | 15,2 | 65,2 | 7,0 | 654 |
| raisin | 2,9 | 0,6 | 66,0 | 264 |
| Pine nuts | 11,6 | 61,0 | 19,3 | 673 |
Cereals and porridges | ||||
| buckwheat | 4,5 | 2,3 | 25,0 | 132 |
| oatmeal with water | 3,0 | 1,7 | 15,0 | 88 |
| brown rice | 7,4 | 1,8 | 72,9 | 337 |
Bakery products | ||||
| Rye bread | 6,6 | 1,2 | 34,2 | 165 |
| bran bread | 7,5 | 1,3 | 45,2 | 227 |
| whole grain bread | 10,1 | 2,3 | 57,1 | 295 |
Raw materials and seasonings | ||||
| honey | 0,8 | 0,0 | 81,5 | 329 |
Dairy | ||||
| milk 1% | 3,3 | 1,0 | 4,8 | 41 |
| kefir 0% | 3,0 | 0,1 | 3,8 | 30 |
| sour cream 10% (low-fat) | 3,0 | 10,0 | 2,9 | 115 |
Cheeses and cottage cheese | ||||
| sulguni cheese | 20,0 | 24,0 | 0,0 | 290 |
| Chees Feta | 17,0 | 24,0 | 0,0 | 290 |
| cottage cheese 0% (low fat) | 16,5 | 0,0 | 1,3 | 71 |
Meat products | ||||
| boiled beef | 25,8 | 16,8 | 0,0 | 254 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
Bird | ||||
| steamed chicken breast | 23,6 | 1,9 | 0,0 | 113 |
| boiled turkey fillet | 25,0 | 1,0 | — | 130 |
Eggs | ||||
| chicken eggs | 12,7 | 10,9 | 0,7 | 157 |
Fish and seafood | ||||
| boiled mullet | 19,0 | 4,3 | 0,0 | 115 |
| boiled pollock | 17,6 | 1,0 | 0,0 | 79 |
| grilled salmon | 21,8 | 14,1 | — | 230 |
Oils and fats | ||||
| unrefined vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
| linseed oil | 0,0 | 99,8 | 0,0 | 898 |
| olive oil | 0,0 | 99,8 | 0,0 | 898 |
Non-alcoholic drinks | ||||
| black coffee | 0,2 | 0,0 | 0,3 | 2 |
| green tea | 0,0 | 0,0 | 0,0 | — |
| * data is per 100 g of product | ||||
Fully or partially limited products
This is not to say that the “Minus Pound” diet has restrictions on the choice of foods; their calorie content is important. But if you use common sense, it is clear that excessive consumption of fatty, smoked, salty, and sweet foods can lead to irreparable consequences:
- fatty meat, butter, spread, margarine, etc. – with everyday use or their dominance in the menu, malfunctions of the liver, gastrointestinal tract, pancreas, diseases of the cardiovascular and endocrine systems are possible;
- a lot of carbohydrates - sugar, starch - this is a direct road to diabetes , pancreatitis ;
- a lot of protein - boiled chicken fillet, cottage cheese, eggs also cannot be the main thing on the table, because they put a huge load on the kidneys;
- salty - it is recommended to limit salt consumption to 0.5 teaspoon. spoons so that fluid retention does not occur and, as a result, swelling .
Thus, “distortions” in any direction - carbohydrate, protein or fat - mean that the diet is not balanced, the body does not receive everything it needs for life or receives too much of something, overloads certain organs and this will certainly affect the complexion and health skin, nails, hair, gastrointestinal tract. Pain is possible as a signal of disturbances in the functioning of organs, and then irreparable - the development of chronic diseases, for example, diabetes mellitus , pancreatitis , cholelithiasis , atherosclerosis , etc.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| canned eggplants | 0,9 | 0,7 | 7,3 | 49 |
Fruits | ||||
| canned pineapples | 0,1 | 0,1 | 14,0 | 57 |
Snacks | ||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
| salted popcorn | 7,3 | 13,5 | 62,7 | 407 |
Flour and pasta | ||||
| wheat flour | 9,2 | 1,2 | 74,9 | 342 |
| pasta boiled with fat | 3,4 | 5,0 | 19,0 | 135 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| pancakes | 6,3 | 7,3 | 51,4 | 294 |
Bakery products | ||||
| loaf | 7,5 | 2,9 | 50,9 | 264 |
| sliced loaf | 7,5 | 2,9 | 50,9 | 264 |
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| white bread crackers | 11,2 | 1,4 | 72,2 | 331 |
| banana bread | 4,3 | 10,5 | 53,5 | 326 |
| wheat bread | 8,1 | 1,0 | 48,8 | 242 |
Confectionery | ||||
| candies | 4,3 | 19,8 | 67,5 | 453 |
| pastry cream | 0,2 | 26,0 | 16,5 | 300 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
Raw materials and seasonings | ||||
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
Meat products | ||||
| fried pork | 11,4 | 49,3 | 0,0 | 489 |
| raw smoked pork belly | 7,6 | 66,8 | — | 632 |
| pork cutlets | 13,6 | 45,7 | 8,8 | 466 |
Fish and seafood | ||||
| hot smoked pink salmon | 23,2 | 7,6 | 0,0 | 161 |
| salted sprat | 17,1 | 7,6 | 0,0 | 137 |
| smoked mackerel | 20,7 | 15,5 | — | 221 |
Oils and fats | ||||
| vegetable-fat spread | 0,0 | 40,0 | 0,0 | 360 |
Alcoholic drinks | ||||
| Cahors red wine | 0,0 | 0,0 | 16,0 | 147 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
| * data is per 100 g of product | ||||
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Contents. 1.How to start losing weight using the Minus Pound system. 2. Anti-gluttony game. 1. How to start losing weight using the Minus Pound system . 1. Study the theory on the website minusfunt.ru (full version and journal version). 2. Calculate using the formula from the simplified version (magazine version) the calorie content to maintain today’s weight : (height - age) x 6 + (weight x 20), where height is in cm, age is in years, and weight is in kilograms (this is for men ) ; for women, subtract 200 kcal (this is theoretically according to the formula, but in practice, everyone’s RH turned out to be higher, so now we don’t subtract 200 kcal for women), and calorie content for weight loss : subtract 400 kcal from the obtained value (or 200 kcal if weight loss starts immediately in braking mode).
Note: these 200 kcal were taken according to the formula for all women and have nothing to do with KD. About CD, read paragraph 8. “For women only.” 3. Next, you need to spend two adjustment weeks on the caloric intake for weight loss obtained from the formula, calculating the typical weekly weight (TWW) each week. Then start calculating caloric content depending on the weights/gains obtained (the difference between the TVN of two weeks) manually using a simplified version (magazine version) or using a calculator (the calculator calculates according to the full version of the MF) on the specified website (select one). Caloric content must be observed with an accuracy of +/- 50 kcal per day, but on the next day this should be taken into account by adding or subtracting the caloric value of the deviation. Record all results in a table. The form of the plate is given in the full version of the Minus Pound system. 4. Attention! If recently your diet has been low in calories (the calorie content of your diet was lower than that obtained using the formula for maintaining your current weight), then it makes no sense to start the Minus Pound system. First, you need to increase your caloric intake by 100 kcal per week to the level calculated to maintain your current weight ((height - age) x 6 + (weight x 20), where height is in cm, age is in years, and weight is in kilograms) and maybe higher ( because in fact, everyone ends up with a higher calorie content than calculated). As you increase your calorie intake, your weight may decrease, stay the same, or fluctuate back and forth. If your weight has increased by more than 400 g, then you need to stay on the same caloric intake for another week. Increase your caloric intake through high-calorie foods, rather than through large amounts of low-calorie foods. This stage of increasing caloric intake is very important, because. It is unacceptable to start MF with a low metabolism. Only after accelerating the caloric intake until stable weight gain is obtained, but not less than the calculated one, can two adjustment weeks be carried out. If the calorie content was less than 1200 kcal, then first add 50 kcal every day until you reach 1200 kcal, and then 100 kcal per week. Quote /forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png" target="_blank">https://forum.s-body.com/Themes/sbody_20_orange/images/theme/quote. png); background-color: rgb(251, 255, 244); border-top-width: 1px; border-top-style: dashed; border-top-color: rgb(247, 154, 9); border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(247, 154, 9); padding: 1.1em 1.4em; margin: 0.1em 0px 0.3em; overflow: auto; font-family: Tahoma, sans-serif; background-position: 0.1em 0.1em; background-repeat: no-repeat no-repeat;»> Lupus: The acceleration rules are common to any weight loss or retention regime. Because The end result and goal of overclocking is the same - to eliminate the consequences of NCP. One first gain of 400 g is also not an indicator of the end of acceleration. We must focus on achieving the calculated calorie content, with a reserve of ~ 200 kcal (that’s why in the formula it is customary not to subtract 200 kcal, although according to the level of metabolism it is supposed to), and with proper acceleration without jambs, the initial weights of 500-600 g gradually decrease, reaching 0 , and gradually, among the flow of weekly weights/gains, weight gain begins to steadily appear, incl. and 2 times in a row. Then we complete the acceleration.
5. When raising the caloric intake and during the two adjustment weeks, it is necessary to strictly adhere to the caloric intake, otherwise the results will be blurred and it will be difficult to determine what to do next. Further, occasionally, on major holidays, calorie violations may occur, but you need to take into account that after a violation, the normal rhythm of weight loss is restored within two to three weeks (from personal experience). Note: It is necessary to have electronic floor scales with an accuracy of +/- 100g and electronic kitchen scales with an accuracy of +/- 1g.
Anti-gluttony game.
/forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png" target="_blank">https://forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png ); background-color: rgb(251, 255, 244); border-top-width: 1px; border-top-style: dashed; border-top-color: rgb(247, 154, 9); border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(247, 154, 9); padding: 1.1em 1.4em; margin: 0.1em 0px 0.3em; overflow: auto; font-family: Tahoma, sans-serif; background-position: 0.1em 0.1em; background-repeat: no-repeat no-repeat;"> Play on weekends, when you are at home alone all day, the exchange is not yet low, at the same time you want to eat and watch the corridor, and the danger of gluttony is greatest. Rules of the game, with an example: 1. Determine your caloric intake for the day. 1600 kcal. 2. Determine the hour of the first meal. 8-00. 3. Determine the hour of the last meal. 21-00. 4. Determine the length of time to eat. 21 - 8 = 13 hours. 5. Determine how much and what to eat at the last meal. 1 glass of kefir = 80 kcal. 6. Determine how much to eat during the day without the last meal. 1600 - 80 = 1520 kcal. 7. Determine how many kcal there are per hour. 1520: 13 = 117 kcal. 8. Round down to the nearest ten. 110 kcal. 9. At 8-00, eat whatever you want. Apple 200 grams = 90 kcal. Divide 90: 110 = 0.8 hours or 50 minutes (rounded to the nearest 5 minutes). Next meal at 8:50. 10. At 8:50 we eat whatever we want. We want an orange. 70 kcal. 70: 110 = 0.6 hours = 40 minutes. Next meal at 9:30. 11. At 9:30 they made a salad. I gained 230 kcal. 230: 110 = 2.1 hours = 2 hours 5 minutes. Next meal at 11:35. 12. At 11:35 we were out for a walk in the park. I wanted ice cream. Available in small, medium and large. The average popsicle was 165 kcal. 165: 110 = 1.5 = 1 hour 30 minutes. Next meal at 13-05. 13. At 1:05 p.m. home again. We took the splint out of the freezer and defrosted it. Etc. and so on. Thus, up to the legal glass of kefir at 21:00. And is the idea of rounding down the caloric value of an hour clear? Then the kefir will also add a bonus. And going to bed after kefir with marmalade, marshmallows or lozenges is more pleasant than after just skinny kefir. This is a game that you can play for a change once a week, a month. Its anti-gluttony properties lie in the fact that at a certain time for the next meal you are completely free to choose what to eat (500 kcal) or have a snack (50 kcal), or even drink a cup of coffee, tea with caramel or toffee for 20 kcal, which will give you another 10 minutes of time to think about what you’d like to kill soon. This freedom relieves the psychological stress that leads to gluttony and helps you survive the most dangerous gluttony weekends.
Menu (Meal Schedule)
The daily menu of a person weighing 85 kg, height 170 cm and aged 25 years should have the following calorie content:
(170 – 25)*6 + 85*20 = 2570 kcal.
That is, 2570 - to maintain weight, and for weight loss - 2170 calories.
Sample menu for weight loss
| Breakfast (approximately 650 calories) |
|
| Lunch (720 calories) |
|
| Snack (100 calories) |
|
| Dinner (700 calories) |
|
Advantages and disadvantages
| pros | Minuses |
|
|
The basic principle of the "Minus a Pound" diet
If you strictly follow all the rules, you can lose weight by a pound (400 grams) in a week. The Minus Pound nutrition system will lead you to slow but sure weight loss. Moreover, once you get used to this system, you will no longer gain excess weight.
You will have to weigh yourself daily, with a calculator in your hands and scales, calculate the calorie content of your diet, and analyze the results once a week using a simple scheme.
Reviews and results
- Olya, 22 years old: “... I never wanted to count these stupid calories, but my extra 3-5 kg always upset me terribly and I resorted to extreme measures: I starved, sat on kefir, parsley, oranges, but the weight came back very quickly. I had to start all over again until I discovered the minus pound system, now I manage to maintain weight, and I already know the calorie content of almost all foods by heart.”
- Valentina, 52 years old: “... When my therapist told me that I would have to lose 25 kg in a year, I was very upset and did not understand why I had to torture myself for so long. But then all these diaries and calculations carried me away and I lost 35 kg in 2 years, while my friends suffer and sometimes cannot get rid of even a couple of extra kilos.”
Minus pound system
In the few years since its appearance on the Internet, the “Minus Pound” system has helped hundreds and thousands of people lose excess weight and gain a slim figure.
Nutritionist from Novosibirsk Victor Mercator, who is the author of the method, proposed a decent system that ensures stable weight loss, which is its main advantage.
At the same time, the diet does not imply a strict restriction in food - you can eat almost anything you like, however, it is important to carefully monitor the caloric intake, which is calculated for each person separately using the system’s online calculator or using a special formula.
The essence of the system
According to the author, the Minus Pound diet will allow you to remove approximately 400-500 g of excess weight per week, and we are talking specifically about adipose tissue. You need to weigh yourself every day and thus adjust your diet for the next week using the formula (see below). If you constantly follow a diet, you can lose 21 kg in a year and maintain the weight at the achieved level.
Weight Loss Formula "Minus a Pound"
First of all, you need to know your individual daily energy consumption. To do this, use the following formula proposed by Victor:
[height (cm) – age (years)] x 6 + [weight (kg) x 20] = X kcal.
Let us explain with a specific example: if height is 175 cm, weight is 82 kg, and age is 35 years, then during the calculations we get (175 – 35) x 6 + (82 x 20) = 2480 kcal.
On the official website of the Minus Pound system, you can calculate the calorie content of your diet using a free calculator.
Important!
That is, if a person’s daily diet contains 2480 kcal, then the weight will remain unchanged in this case. Accordingly, to lose weight, you need to reduce your caloric intake by 400 kcal. As a result, we get 2080 kcal - the daily calorie intake according to the Minus Pound system.
According to Mercator, it doesn't matter what time of day you eat more: morning, afternoon or evening. The most important thing is to strictly adhere to the calorie content calculated by the formula and not deviate from this value.
Advantages of the diet
- The nutritional system is not rigid and harmless to the body
- Eating is allowed in the evening
- No prohibited products
- Ability to adjust weight for any minor changes
Flaws
- You should always count calories
- It is not advisable to eat in public places, because... it can lead to weight gain
- Regular weigh-ins
Considering that the disadvantages of the diet are insignificant, and the advantages imply the safety of weight loss and effectiveness, we can say that the Minus Pound system is a completely worthy and reasonable method of losing weight.
Reviews
Anna, 28 years old. In 2 years I lost 35 kg! I feel great!
Elena, 34 years old. I lost a little weight thanks to this diet, but my excess weight was initially small. Health has also improved.
Source: https://www.AzbukaDiet.ru/2015/02/17/sistema-minus-funt.html
Diet price
The cost cannot be unambiguous, because you create the menu yourself, based on the calculation of daily calorie content and personal preferences. But to create a healthy, balanced menu for 2000-2200 calories, you will have to spend at least 150-200 rubles. Of course, you can buy products in bulk, buy them on special offers and in large packages, prepare home-cooked meals and not overpay in cafes and street kiosks - this will help you significantly save your budget and spend no more than 1,000 rubles a week.
