Today we will analyze in detail the Diet Minus 60 system - menu for the week , food table and some useful recipes. I will tell you what you can and cannot eat , at what time it is preferable.
With the Minus 60 diet, we split all food into 3 main meals + 2 snacks. We only eat small meals , except for breakfast. Get a kitchen scale in advance. This is a great home assistant in observing the norm of the dish. At first she was skeptical about them. But after my friend dropped 35 kilos in six months , she realized that was a necessary thing. After all, it often happens that in the morning nothing climbs , and in the evening we overeat. And the scales certainly will not lie and will show the true error in the calculations.
So , I will write down the basic rules for each meal:
Breakfast. This is the most basic meal of the day. Make it nutritious. Nutritionists agree: breakfast should be. You can even afford bitter chocolate , a small piece of cake or a sweet banana. Mirimanova's rule - "until 12 days you can eat anything , not counting the calorie content."
If you are not accustomed to this regimen , then gradually, already on the 2-3rd day of the diet, this will change and become a habit. I even wrote what to eat for breakfast with proper nutrition.
Lunch. In this snack, allow yourself some fruit , low-fat kefir or yogurt. A small handful of nuts will do. And you can have a slimming cocktail or oatmeal in a jar.
Dinner. There is only one rule: dishes fried in oil are excluded. Soups in meat broth without potatoes. Pasta and potatoes can only be separated from meat and fish. Do not be afraid to experiment in the kitchen and replace the high-starchy foods we are used to. I really like to eat brown rice and noodles from it. Very satisfying , but there is no overeating. In dishes up to 14 hours, you can add a drop of mayonnaise. You can cook it yourself.
Afternoon snack. Perfect as fresh fruits and a variety of dried fruits For example , apple , pear , citrus fruits , small slices of watermelon.
Or snack on fresh vegetables. Ekaterina Mirimanova offers dinner very early and easy. Have dinner with buckwheat porridge with vegetables or low-fat cottage cheese with fresh tomatoes , herbs , seasoned with low-fat sour cream. In the evening, we set a taboo for pasta , potatoes , legumes , corn , mushrooms and avocados.
NO EATING AFTER 6 PM. THIS IS THE MOST STRICT INCREDIBLE RULE. AND NO SNACKS FOR THE NIGHT!
If you go to visit , then take a bottle of dry red wine with you. This is allowed. And when visiting, ask for a cut of low-fat cheese and vegetables to be prepared in advance.
TABLE OF ALLOWED PRODUCTS
I collected all the information on the products in a table. There is a download link below so you can print it. If no product in the table , then it is prohibited. Read the book for more details.
- For breakfast, you can eat anything. At lunchtime, we introduce restrictions.
- You can cook lunch and dinner in any way , except for frying in oil. Only light sautéing of vegetables is allowed.
- Instead of white bread, eat better rye bread , croutons from it , bread rolls. Separately for bread, I compiled a table of calories for each.
- Drink more water than sugary soda
- Small amounts of salt , dried herbs , balsamic vinegar , spices and garlic can be added.
It is very important to follow a daily diet:
- a good breakfast is a must;
- have lunch no later than 14 hours;
- dinner no later than 18:00;
- only 2 bites.
Below I have compiled a table with an example menu for 7 days. I am writing this menu , for you to imagine, how varied food can be on the Minus 60 diet. Then you can figure it out yourself and make your own menu as you want. Although , if laziness, then you can just repeat these 7 days again and again?
Portions are approximate. Although the diet does not strictly indicate the volume of servings , I recommend an approximate volume per dose of about 250-300 gr.
Keep a food diary and record what you eat every day. At first, it was difficult and lazy for me. Often she deceived herself by underestimating the portion size or not indicating some dish. But the extra centimeters at the waist and butt said that we should start monitoring the portion size. After buying scales , daily volume calculation and analysis , I now clearly see where I had a bust and why after dinner I ate more than expected. You can’t calculate the weight of products or a finished dish by eye. Therefore, it is good to have a kitchen scale.
I may disappoint you with this news , but there is no magic wand. Want to get results? Keep portions in mind , keep a food diary and exercise daily.
COTTAGE COTTAGE CASTLE WITH PRUNES AND APPLES
Ingredients: low-fat cottage cheese ( but not fat-free) - 1 pack , sweet yogurt - 50 g , pitted prunes - 50 g , one green apple , cinnamon.