Diet “Minus 60” – Catherine’s weight loss systemMirimanova

  • 1 Система «Минус 60» Екатерины Mirimanova
    • 1.1 Principles of nutrition
    • 1.2 List of permitted and prohibited products
    • 1.3 Exercise program
    • 1.4 Схема питания
    • 1.5 What can be festive meals?
    • 1.6 System “Minus 60” during pregnancy
  • 2 Рацион питания по Системе «Минус 60»
    • 2.1 What can you eat for breakfast?
    • 2.2 Proper lunch
    • 2.3 Dietary dinner
    • 2.4 System “Minus 60” – the menu for the week
  • 3 Recipes on the System “Minus 60”

This system is based on the personal experience of its author, Catherine.
Mirimanova, которая не является профессиональным диетологом. She is
shared her results and developed menu system
food “Minus 60”, which has become very popular among losing weight.
Особенность диеты в том, что она не требует жесткого
режима, разрешены даже сладости
. This is what many
мечтают – есть и стройнеть.

Contents

Система «Минус 60» Екатерины Mirimanova

ATолшебное похудение
Екатерины Mirimanova основано на системе из трёх приемов пищи,
menu which excludes snacks.

Первый прием питания – завтрак. is he
should be mandatory as it helps the body turn on
exchange processes. For breakfast on this system is allowed to have everything in
including sweets, which makes many sweet teeth adherents
Diets «Минус 60».

ATторой прием питания – обед.
Dinnerенное меню сытное, но менее плотное, чем завтрак. Sweet already
под ban.

Третий приём питания – ужин. By
Системе «Минус 60» Екатерины Mirimanova, он должен быть не позже
18-20 hours Dishes of the evening menu are light and low-calorie.

ATажно! Before lunch, any products are allowed.
– cakes, chocolate, fried potatoes, after 12-00 such food
под строгим ban.

Principles of nutrition

Книга Екатерины Mirimanova «Система Минус 60 или мое волшебное
Weight Loss, based on her personal experience. Principles of nutrition
по Системе «60 Минус» заключаются в отсутствии строгих
запретов в меню и приёмах пищи по времени
. Three meals –
required. Перекусы – исключены, их наличие в
рационе автор Diets «Минус 60» считает основной причиной лишнего
weight.

Правильное питание по Mirimanova предполагает свои правила,
однако суть диеты состоит в том, что утренние калории
consumed per day and in body fat
не перерабатываются
. Система «Минус
60» предполагает небольшие исключения из меню, но позволяет
eat some foods that are regular diets strictly
prohibit. So, what can and can not eat when
Диете «Минус 60?

Система Екатерины Mirimanova «Минус 60» допускает
use of the following products:

  • Кофе, чай – разрешены, но без сахара и сливок.
    It is allowed to use with milk;
  • Сладости – они являются якорем-приманкой для
    many who choose this power system. ATсе диеты исключают сахар
    and sweet, but according to the Minus 60 Nutrition System, sweet is allowed
    include in the menu in the morning – up to 12 hours.
  • Хлеб – разрешен хлеб из белой муки на завтрак,
    and rye – after 14-00. ATо время ужина его стоит исключить из меню,
    thinks the author of the Minus 60 System;
  • Dinner – обязательный, но нежирный и сытный.
    Easy meal before bedtime, at least 3 hours.

Ekaterina Mirimanova in her food system “Minus
60 “introduced the following restrictions and rules:

  • Макароны и картофель разрешены только в
    in the morning;
  • Byздний ужин не позднее 20 часов. Byздний
    eating before bedtime means that
    eaten overnight turns into fat;
  • ATода – Мириманова рекомендует пить ее
    moderately. By ее мнению, большое количество жидкости в похудении не
    helps. You need to drink water when you are thirsty;
  • Сахар согласно Системе «Минус 60»
    must be replaced by fructose or cane brown
    sugar;
  • Алкоголь под строгим запретом, так как он
    calories. It’s not just about vodka, but also about fortified sweet wines and
    champagne. The system “Minus 60” allows only dry red wine
    in limited quantities.

List of permitted and prohibited products

Режим «Минус 60», как и любая другая диета, располагает
individual list of permitted products. Prohibited Products
в меню Diets «Минус 60» также были обозначены автором.

List of permitted and prohibited products при
Diet “Minus 60”:

  • Крупы: рис – дикий, коричневый; buckwheat;
    corn; couscous; rice noodles; hard pasta and spaghetti
    wheat varieties;
  • Фрукты, ягоды, сухофрукты и орехи – яблоки (не
    more than two), plum, citrus, pineapple, kiwi, avocado, melon,
    арбуз, prunes;
  • Vegetables – любые и в неограниченном количестве,
    with the exception of canned corn and peas;
  • Мясные продукты – нежирные сорта мяса, вроде
    turkey, rabbit, chicken, veal, poultry skinless,
    with the exception of a duck; The system “Minus 60” allows you to include in the menu
    boiled sausages, jellied meat, eggs;
  • Рыба – треска, минтай, хек; crab sticks and
    canned fish – rarely;
  • Молочные продукты – молоко, сметана,
    fermented milk, cottage cheese with fat content of not more than 5%;
  • Напитки – вода минеральная без газа, любой вид
    tea, coffee without sugar, dry red wine. Byкупные сладкие напитки,
    соки в меню Diets «Минус 60» под запретом, так как contain a lot
    Sahara.

Exercise program

Ekaterina Mirimanova also included a complex in her program.
exercises for effective weight loss. System Exercises
�”Minus 60″ help you lose weight faster and
предотвратить обвисание кожи. If you perform a complex
exercises on the System “Minus 60” along with recommendations on the regime
nutrition, weight loss results are not long in coming.

A set of exercises for this system is designed for the main groups
muscle They are simple to perform and fit all. Preferably every
10 days add number of repetitions or approaches.

  • Side swing foot

Standing straight, move your leg to the side as high as possible, not
hurry. If necessary, you can lean your hands on the back
the chair. After 8-20 repetitions, we become in the initial position and
doing an exercise on the “Minus 60” system on the other leg.

  • Exercise “Cat”

Confidently get down on all fours on the rug, arms straight,
knees – at right angles. On the exhale, lower your head, then
�”Dive” body down, round back, almost pressing his chest to
floor, then “emerges” on straight arms. Get drawn in this
position 30 seconds. Return to the starting position. Repeating
Exercise with the “Minus 60” mode 5-12 times, constantly straining the muscles
belly.

  • Twisting from a prone position

Raising the torso from a prone position is complicated by lifting the knees.
at right angles. To facilitate the legs can be put on a chair, and
twisting only the upper part of the body. Hands behind head
in the castle, elbows divorced. Raise the torso as high as possible and
linger in this position as long as possible. We return to
starting position and repeat the exercise from the System “Minus 60”
5-10 times.

  • Mahi on all fours

From the standard position on all fours we draw under the straight
angle alternately each leg back. Exercise while respecting
Systems “Minus 60” must be done slowly and thoughtfully. Make 10
repetitions for each leg.

  • Tightening the legs out of position
    lying down

We lie down on the carpet and slowly raise both legs at a right angle,
then omit them and repeat the exercise 8-15 times.

  • Jumping Scissors

Starting position: standing straight, arms along the body, legs together. AT
jump we set our legs and raise our arms above our heads. ATозвращаемся
to the starting position and repeat the exercise on the System “Minus 60”
5-15 times.

Схема питания

The power plan for the “Minus 60” weight loss system has several
characteristic features that must be observed when
composing a menu for this diet:

Breakfast

  • You can have everything, but in one step.

Dinner

  • The method of preparation for the system “Minus 60” – cooking,
    roasting Banned fried foods;
  • Products – vegetables, except eggplant, pumpkin, canned
    peas and corn. Cereals, except legumes and cereals. Meat
    include in the menu lean meat without skin, eggs, low-fat dairy
    products (up to 5%);
  • Fruits – apples, pineapple, avocado, plum, cantaloupe, watermelon,
    prunes;
  • Sauces – low-fat mayonnaise, but better systemic, vegetable
    very little butter, sour cream, yogurt;
  • Drinks – coffee, tea, water, natural fresh juices,
    sour-milk drinks, red, dry wine;
  • Comply with the product combinations – according to the Minus 60 System
    do not combine meat with cereals and bread;
  • Sweets in the lunch menu “Minus 60” under
    ban.

Dinner

  • Method of preparation – cooking, baking, without fat and
    oils;
  • Combinations of products – fruit with dairy products,
    cereals, vegetables, cereal with vegetables, vegetables and dairy products, meat
    without side dishes and vegetables, dairy products with cottage cheese;
  • Drinks – herbal, green teas, lactic drinks
    (non-sweet yogurt, kefir, airan), fresh juices, red, dry wine,
    water (gas and without);
  • Сладости под ban.

What can be festive meals?

On holidays, the Minus 60 power system is not canceled. ATозможны
some breaks in the menu, like 40-50 grams of hard cheese.
In fact, the system is such that even at the holiday table you can
найти подходящие блюда, главное, соблюдать правила: не
combine bread with meat and do not overeat.
 What can
to be festive dishes on the system “Minus 60”? Offer
several recipes of festive dishes that are definitely needed
include in the menu:

Baked in foil chicken with
pineapple

Ingredients:

  • chicken breast – 1 pc .;
  • a jar of canned pineapples;
  • system mayonnaise (savory yogurt and soy sauce);
  • salt, pepper – to taste;
  • 1 tsp vegetable oil.

Cooking: 

Breast peeled from skin, season, make cuts, lubricate
system mayonnaise, put pineapple circles on top.
Prepare baked breast in foil or sleeve, brushing it
pre butter. Bake at 180 ° C for 20 minutes.

This recipe for the holiday menu on the System “Minus 60” will be
appropriate not only on special days, but also pleasantly brightens weekdays.

Salad with avocado and egg

Ingredients:

  • lettuce leaves or other greens;
  • Chinese cabbage;
  • 1 avocado;
  • 2 eggs.

For refueling:

  • system mayonnaise or 2 tsp. vegetable sauce;
  • salt to taste

Cooking:

Leaves break with hands into large pieces, or cut into medium ones.
Peking cabbage cubes, eggs and avocados are also chopped cubes.
Season with sauce or vegetable oil to choose from.

System “Minus 60” during pregnancy

The system “Minus 60” is suitable for future mothers, as it does not contain
serious restrictions and restrictions in the menu. Its main
principle – do not overeat, eat on a schedule, do not use
алкоголь
. However, you should consult a doctor,
who will say for sure whether this type of food is suitable for both mother and child.
and baby.

How much can you lose weight on the System “Minus
60?

According to reviews of those who observed this diet, the results are
already in the first week – 500-600 g of weight minus. AT месяц на вкусном меню
can lose from 3 to 5 kg. The system “Minus 60” gives a wonderful
result without serious food restrictions.

According to the enthusiastic reviews of followers of the Minus 60 System,
for six months, you can lose up to 20 kg. In this case, weight loss occurs
calmly, without sharp refusals of all products and favorite dishes, so
как по Системе «Минус 60», можно есть все до 12 часов
дня
. The average per month – minus 3 kg, if
include active sports, you can lose in a month
up to 5 kg.

Strong motivation is your photo at the beginning of the process.
похудения, и сравнение результатов каждый месяц
.

Рацион питания по Системе «Минус 60»

The menu for the week of the Minus 60 system does not require any special expenses. This
diet is attractive because it is designed for ordinary people with
standard diet. It is enough to exclude from the menu
some foods and stick to diet and
спорта
. Meal – strictly on time, classes
спортом – 2-3 раза в неделю
. Sample System Menu
weight loss “Minus 60” Catherine Mirimanova described in more detail
below.

What can you eat for breakfast?

As already mentioned, the morning menu does not contain any
restrictions. Breakfast при Системе похудения «Минус
60» позволяет включать в утренний рацион все, что так хотелось
eat in the evening. Эта хитрость рассчитана на то, что
in the morning losing weight will not be able to eat everything that I wanted in the evening, so
how the awakened organism is not yet ready to receive too much
food. AT итоге – человек ест меньше не только вечером, но и
in the morning.

Нежелательно при Диете «Минус
60» употребление молочного шоколада
, его можно
replace the menu with dark chocolate or honey.

Proper lunch

Основное правило при Диете «Минус 60» на обед
do not eat together any meat and fish products with potatoes,
legumes and cereals (bread and soft wheat pasta)
products. This rule applies to the main dishes – soups,
for example, with chicken and potatoes. ATсе блюда
Mode – steam, boiled, baked. Grilling – under
ban.

Готовые мясные и рыбные блюда – вареные
Sausages, canned food, crab sticks with the Diet “Minus 60” you can eat
no more than once a week under the condition: do not combine them with
potatoes, bread, spaghetti and pasta.

Meat есть позволительно, но не жирное:
chicken, rabbit, turkey, veal, beef. The bird must be separated.
from the skin before cooking.

Рыба — только нежирные сорта, такие как треска,
pike perch, pollock, carp.

На гарнир по Системе «Минус 60» разрешены
cereals, but not all. You can include buckwheat and wheat in the menu (not
more than once a week) porridge, pasta and spaghetti from solid
wheat varieties. ATажный момент, который обязательно
need to comply!
The amount of this carbohydrate meal,
that fills the body with energy, should be every day
the same. A portion of the side dish should not exceed 200 g.

Соления разрешены в небольших количествах,
canned food also, but not later than 14 hours. It is better to use fresh
овощи – они содержат больше полезных веществ, и не contain a lot
salt, which retains water in the body, usually leading to
swelling.

Хлеб при Диете «Минус 60» можно включать в меню
Only rye, and it should be separated from meat dishes.

Нежирная молочная продукция разрешена в любом
quantity. Cheese, hard and processed, cottage cheese – no more than 50 g per
day.

Заправки и соусы – майонез, масло растительное,
сметана до 14-00. It is better to replace the sauce on the system
�”Minus 60″, mostly on savory yogurt and soy sauce.

Острые соусы – горчица, аджика, кетчупы можно
before and after 14-00. But it is better to exclude them, since they increase
appetite and you want to eat more.

Фрукты несладкие – яблоки, сливы, авокадо,
citrus, pineapple. From dried fruits can be included in the menu
prunes

Бахчевые – дыню и арбуз следует
separate from the rest of the food, no more than two pieces per
day.

Пить лучше простую воду. Exact amount
water per day Ekaterina Mirimanova does not prescribe. According to her
system water is consumed when there is thirst. Coffee and tea with
sugar can be consumed only up to 12 hours.

Dietary dinner

Dinner по Системе «Минус 60» должен быть не позже шести часов
evenings and should not be fat or heavy. The diet menu allows
late dinner until eight o’clock in the evening for those who go to bed
late. The Mirimanova system offers several
combinations of foods for dinner to choose from:

Fruits can be consumed ::

  • with dairy products and eggs;
  • vegetables;
  • cereals.

Vegetables can be combined:

  • with buckwheat or rice porridges on the water;
  • dairy products no higher than 5% fat, and
    с яйцами.

Meat and fish dishes – without garnish.

Vegetables – любые, за исключением крахмалистых
(potatoes, Jerusalem artichoke), legumes, pumpkins, corn, mushrooms,
eggplants. It is better to exclude mushrooms too. Although the mushrooms
low-calorie, they are hard to digest, and dinner system
�”Minus 60″ should be easy.

Фрукты – из общего списка, за исключением
avocado.

Из напитков: вода минеральная без газа,
herbal teas, infusions and decoctions.

System “Minus 60” – the menu for the week

The Minus 60 system is a tasty and healthy food. ATот
approximate menu for every day:

Monday

  • porridge on the water with fresh fruit, boiled egg, coffee,
    croissant;
  • vegetarian soup, seafood spaghetti, seasonal vegetable
    salad;
  • boiled chicken fillet in garlic-orange sauce, buckwheat
    porridge, fresh vegetables, herbal tea.

ATторник

  • fresh cottage cheese with dried fruit and honey, poached egg, green
    tea;
  • cream soup of pumpkin, carrots and potatoes, pilaf on lean meat,
    green leaves of lettuce with seafood;
  • mashed potatoes, lean fish with vegetables baked in foil,
    berry juice.

Wednesday

  • semolina with butter, fruit salad with dressing
    dietary ice cream, coffee;
  • beetroot soup, vegetable stew with chicken meat, apple jelly;
  • mashed zucchini, carrots and broccoli, turkey meatballs in
    tomato sauce, tea.

Thursday

  • buckwheat with milk, honey, fruit jelly, coffee;
  • salmon broth, baked potatoes with garlic and herbs in
    sour cream, seasonal vegetables;
  • Baked pita bread with cottage cheese stuffing, buckwheat porridge with
    карамелизованным луком и тертой морковью, tea;

Friday

  • steam omelette with tomatoes, cottage cheese pudding with fresh
    fruit, compote;
  • Chicken Crepe Soup, Boiled Pasta, Shrimps
    в чесночно-сливочном соусе;
  • zucchini baked with chicken and cheese, rice, salad
    �”Summer”.

Saturday

  • овсяная porridge на воде, бисквит с ягодами, зеленый tea;
  • vegetable soup, cottage cheese Napshevik, fresh tomatoes and cucumbers;
  • boiled rice with baked fish in soy sauce, jelly.

ATоскресенье

  • cottage cheese with strawberry-banana puree, hard-boiled egg, coffee;
  • sago soup with vegetables, potato casserole, cucumber
    salad;
  • pasta from durum wheat with seafood, summer
    salad.

Recipes on the System “Minus 60”

The power system “Minus 60” is based on simple and affordable
products, so with recipes you can experiment
independently, taking into account the rules of this diet. ATот примеры
рецептов питания по Диете «Минус 60»:

Breakfast — Сладкая овсяная
porridge

Ingredients:

  • oatmeal – 100 g;
  • milk – 200 g;
  • sugar – to taste.

Cooking:

Boil milk, add flakes and sugar. ATарить до
readiness AT готовую кашу можно добавить замороженные или свежие
berries. If the flakes are instant, you can pour them overnight
kefir and leave in the refrigerator. In the morning, add honey, nuts,
fruits.

Very useful and satisfying recipe that can be modified.
every day, making the menu system varied.

Dinner — Кабачковые рулеты с рисом

Ingredients:

  • Squashes long – 2 pieces;
  • Rice – 100 g;
  • Carrot – 1 pc;
  • Onions – 1 pc;
  • Mushrooms – 50 g;
  • Spices to taste – salt, pepper, Provencal herbs;
  • Vegetable oil – 1 tbsp. l .;
  • Sour cream lean – 2 tbsp. l

Cooking:

Zucchini cut lengthwise into plates, scalded or dipped in
boiling water for softness. Prepare the filling: boil rice on
water, drain in a colander. Carrots, onions, mushrooms
– пропассеровать, добавить специи, смешать с рисом. Stuffing
put on zucchini and twist into a roll, fix the wooden
skewer. Put in a baking sheet, pour sour cream, bake in the oven
at a temperature of 180-200 ° C for about 20 minutes.

A useful and aesthetic recipe that will be appropriate in the menu.
systems not only on weekdays, but also on holidays.

Десерт — Яблоки с корицей и
honey

Ingredients:

  • Apples – 400 g;
  • Cinnamon – 15 g;
  • Honey – 20 g.

Cooking:

My apples, cut the top, bake in the oven until
readiness Byливаем верх honey и добавляем
cinnamon  Cinnamon is a useful spice for weight loss.
which helps burn fat and speed up metabolism. By
If desired, you can decorate the apples with fresh fruits and nuts.

This is an eternal recipe for all menu standards for proper
slimming food for a week, which is also suitable for the System
�”Minus 60″ and can be consumed any day of the week with
losing weight

Dinner — Овощной омлет на пару

Ingredients:

  • chicken eggs – 2 pieces;
  • milk or water – 2 tablespoons;
  • vegetables – Bulgarian pepper, tomatoes, greens;
  • salt, pepper – to taste.

Cooking:

Beat eggs, add milk or water, add spices. Vegetables
нарезаем cubes. Mix and send to a double boiler.

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