- Amazingly, everything is allowed in this food system. That is, absolutely everything: cakes, sausages, cheese, chocolate, lard. There's a big BUT: all of this must be eaten strictly before 12 o'clock! That is, you can have a hearty and unhealthy meal in the morning so that by evening you can get away from it all. Many people will scream in horror or smile with disdain because losing weight is impossible! But Ekaterina Mirimanova claims the ban is more harmful than fatty foods. Knowing that sausages are taboo, I only eat sausages when I get up at night.
- The last meal should be three hours before bed. Roughly speaking, if you go to bed at 23: 00, you can have a light dinner at 20: 00; it is not recommended after that. The sooner the body digests food and rests, the better the results will be.
- Physical activity required. No one is forcing you to spend hours at the gym, but doing basic exercises at home is a must. Daily exercise not only speeds up metabolism but also increases skin elasticity.
Mental preparation
- Don't wait for "tomorrow"! It won't come unless you want it to. Many people expect motivation from outside, but no one can stimulate his laziness and lack of initiative except himself.
- Don’t lose weight for someone or something. It's your health and body, first of all, that you should be interested in reducing that dreaded number on the scale.
- Remember, no task is impossible. You don’t have to think that I already weigh 100 pounds, I will never lose weight to 50-60 pounds. Everything is possible! The body is like plasticine. Given the right commands, it will obey and change under your leadership.
- Control the time and always look at the watch. Correct planning not only allows you to exercise, but also adjusts your life and work.
- Be prepared that results won't be immediate; healthy weight loss can take anywhere from 2 months to 1. 5 years, depending on your weight. Only in this case, the weight will not return within a few weeks.
- Don't beat yourself up or blame yourself for a minor meltdown or unexpected weight gain. Remember, you should always maintain a positive attitude; negativity will worsen your mood and may negate all previous attempts.
Power system restructuring
- First, you need to systematize and understand the existing food system. That is, write down all your meals each day, ideally noting portion weights and allotted eating times. A week later, the records were analyzed and sometimes we didn't even know what was actually going into our mouths. Visual information will help you eliminate excess product and, most importantly, build a new nutritional system.
- Diet should be changed gradually. Change one product each day, or consistently move meal times from evening to earlier times. For example, today I had sausage and an omelet for breakfast, coffee and sugar, and a bowl of mashed potato soup and mayonnaise salad for lunch. Tomorrow you can replace the first course with a chicken fillet and the same salad and keep the breakfast the same. On the third day, eat oatmeal, cereal, or something else.
- Gradually introduce physical activity. You can start with squats, swings, and planks, add a new exercise each day or week, and speed up the ones you already know.
The main rules of the "Minus 60" diet
- You can eat fried, salty, flour and sweet foods from 7 to 12 o'clock, except milk chocolate (which should be replaced with dark chocolate). That said, you can easily boil two eggs, a few sausages or make a sandwich on its own, but if it's all together, it's best to split the intake into 2-3 servings.
- But no fried food is allowed during lunch. Baked, boiled or grilled food only. Before 14 o'clock you can substitute a teaspoon of sour cream for the sauce. Ekaterina Mirimanova's "Diet -60" menu provides for protein and carbohydrates to be eaten separately. This means you should not eat fish or meat with pasta, buckwheat or potatoes. The digestion time of such a meal in the stomach will be doubled and the efficiency will be reduced. You can supplement your menu with fruits.
- Afternoon snacks and dinner should have fewer calories. Choose meat, fish and vegetables or rice/buckwheat and the same vegetables, but do not mix grains with protein. Fruit is also allowed.
10 steps to achieve your ideal weight
- Never skip breakfast. First of all, anything delicious is allowed in the morning, including sausages and sweets. Secondly, the body works better after resting in the first few hours of the day. Third, get yourself in the right frame of mind during the busiest time of the day.
- If you have a sweet tooth and can't give up sugar in your tea or cake, there's no need to torture yourself. Before 12 o'clock, drink hot drink alternatives and gradually reduce the portions in a methodical manner. Moderate amounts of dry alcoholic drinks are allowed during meals.
- You can eat chocolate, but only bitter chocolate and never milk chocolate, which is difficult to break down and can give you extra weight even during the day.
- Of all the grains for side dishes, choose rice, steamed first and then wild or browned. It is best to eat buckwheat for lunch, but not for dinner.
- Surprisingly, bread is also allowed, but only before 12 o'clock and in small quantities.
- Potatoes and pasta are also allowed, even recommended, but only before 12 o'clock or at lunch until 14 o'clock. Such side dishes are best eaten alone or with vegetables, but not with meat or fish. It is also necessary to exclude these foods from dinner.
- Dinner should not be earlier than 17: 00, nor later than 18: 00; ideally, if you are a night owl, your last meal can be eaten at 20: 00, but eat some light food, such as cheese and yogurtsalad.
- But when it comes to water, Ekaterina Mirimanova has a different perspective than other nutritionists. She does not force her followers to drink any specific amount of water. The principle is: drink if you want to drink, don't drink if you don't want to drink.
- When cooking, consider the weight, size and calorie content of the portion. If it might be a plate of omelets and sandwiches in the morning, a small salad with a light dressing will suffice at dinner.
- Fried food can only be eaten until 12 o'clock, and the rest of the time is boiled, steamed, and baked.
Menu example
Physical exercise
- Swing your legs and focus on the chair. 15-20 reps on one side and 15-20 reps on the other side.
- Cat pose. Stand with your arms straight and your knees bent, bend all the way forward, return to the starting position, and repeat this 10-15 times.
- Place your feet on the chair seat and press. With your hands behind your head, lift your torso 20 or more times, picking up the pace each time.
- Lift your legs while kneeling and extending your arms. 20-25 reps per leg.
- Scissors jump.
- Start with 20 seconds of planking and increase the time each day.
skin care
- Natural masks based on organic substances, such as mumiyo or various muds;
- A good anti-wrinkle cream mainly brings changes to the face.
- Massage your face with your fingers or perform facial exercises.
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Contraindications
- Have serious chronic diseases of the heart, kidneys, and other vital organs;
- for oncology, diabetes;
- People with epilepsy;
- Used for neurological diseases.
- You should also consult your doctor if you are pregnant or breastfeeding.