Diet "minus 60" Ekaterina Mirimanova - Menu For A Week, Recipes

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Video: Diet "minus 60" Ekaterina Mirimanova - Menu For A Week, Recipes

Video: Diet "minus 60" Ekaterina Mirimanova - Menu For A Week, Recipes
Video: Sistem Minus 60 2023, March
Diet "minus 60" Ekaterina Mirimanova - Menu For A Week, Recipes
Diet "minus 60" Ekaterina Mirimanova - Menu For A Week, Recipes

Diet "minus 60" Ekaterina Mirimanova: pros and cons

Diet "minus 60"
Diet "minus 60"

Initially, Ekaterina Mirimanova developed this food system directly for herself and achieved incredible success with it. In general, this diet can be called another propaganda of separate nutrition, which implies temporary restrictions on food intake. Eating after 6 pm is strictly prohibited. It would not be entirely correct to call Ekaterina Mirimanova's technique a diet in the truest sense of the word - rather, it is a whole food system with its own recommendations and characteristics.

At the same time, much attention is paid to the issue of psychology, since the adoption of a new way of eating requires a person to reconsider many habits and abandon some of them. The development of new habits also requires a lot of effort and time. This technique offers to completely revise your daily diet, but you don't need to make incredible efforts or constantly fast. The main principle here is consistency, if you have made certain changes in your diet, even small ones, then stick to them.

The minus 60 diet is not a weight loss program, but a lifestyle that a person must adhere to if he wants to lose weight. It is impossible to say for sure how much a person will lose in weight if he follows this program. Everything is purely individual. So, with a starting weight of 110 kg, results can be achieved no earlier than after 1.5 years. However, very quickly a person will feel how his health has improved. Provided that you need to get rid of 5-10 kg of excess weight, the result can be achieved in 1-1.5 months.


  • The essence of the minus 60 diet
  • Diet rules "minus 60"
  • Basics of the formation of the diet of the diet of Ekaterina Mirimanova
  • Menu options for the week of diet "minus 60"
  • Permitted and prohibited foods of Ekaterina Mirimanova's diet
  • Interesting recipes
  • Weight loss psychology and motivation
  • Personal care and exercise
  • Tips from Ekaterina Mirimanova
  • Pros and cons of the "Minus 60" system by Ekaterina Mirimanova
  • Contraindications
  • Reviews and results of those who have lost weight
  • Reviews of doctors and nutritionists about the diet of Ekaterina Mirimanova

The essence of the minus 60 diet

The essence of the minus 60 diet
The essence of the minus 60 diet

The minus 60 diet provides for meals at a specific time. At the same time, breakfast is a must, it is necessary to activate metabolic processes in the body. If you are not used to having breakfast, then you should reconsider your decision. Until 12 noon, you can eat any food you like, regardless of their calorie content and serving size. Smoked meats, sweets, pasta, potatoes are allowed - but only until noon. Only milk chocolate is excluded, which can be replaced with bitter chocolate.

High-quality drinking water can be consumed in unlimited quantities, drink as much as the body needs. Salt is allowed to be added to taste, but it is not recommended to oversalt food too much. Sugar should be replaced with brown or unrefined sugar and consumed only until noon. It should be noted that if you are preparing meals for other family members who follow a normal diet, then try not to taste the dishes if possible.

Lunch should be at about one or two in the afternoon. Some restrictions apply at lunch time. Fried must be discarded. The consumption of mayonnaise and sour cream should be limited to one teaspoon (and only until 14.00), other sauces, spices and seasonings are not limited. Soups are good for lunch - without using potatoes, they are cooked in meat broth, and with it - only in water. Fish and meat are best consumed in low-fat varieties and boiled. It is undesirable to mix meat with pasta and potatoes.

During lunch, it is recommended to add fruits to the diet: pineapples, citrus fruits, watermelon, prunes, plums, kiwi and apples. But you should not get carried away with bananas and grapes. You also need to eat boiled or steamed vegetables.

Dinner should take place before 18.00. If you are used to having supper, for example, at nine o'clock, then you need to gradually accustom your body to a new meal time, every day having supper half an hour earlier. Portions should not be overly large, and salt and spices should be added in limited quantities. The use of mushrooms, peas, corn, eggplants, potatoes, and also any fried foods is excluded. It is better to stew fish and meat in water, adding a small amount of soy sauce is allowed.

You can also use fermented milk products. It is worth noting that, while observing this nutritional system, it is not at all necessary to overload your body with intense sports, but you need to devote some time to exercise or gymnastics. Choose the type of physical activity you like - walking or cycling, exercise equipment and others. Before observing this nutritional system, you need to get medical advice.

The principle of the minus 60 diet is quite simple, although it requires compliance with some rules:

  1. To achieve success in losing weight, it is very important to psychologically tune in, not to postpone this decision until tomorrow or in a week, but to start right now.
  2. It is necessary to consistently restructure your eating habits, introducing healthy foods into the daily diet and excluding unhealthy foods. You also need to give up large portions.
  3. Products should be selected over time. Almost all foods are allowed to be eaten up to 12 o'clock. But from lunchtime, a number of restrictions are introduced, the observance of which is mandatory.

Diet rules "minus 60"

Diet rules "minus 60"
Diet rules "minus 60"

Diet rules "minus 60":

  • You need to eat food at least 3 times a day.

  • The plate should be large enough to hold two fists.
  • Sweets should be removed from the menu. It is allowed to eat 2 squares of dark chocolate, two cookies, or one marshmallow. You can also eat fruit for dessert.
  • The diet provides three main approaches to the table. You can't have a snack.
  • There are no recommendations for a drinking regimen. Drink water when you want and in any volume.
  • Salt is not excluded from the diet, but its amount is kept to a minimum. Better to use sea salt for cooking.
  • You cannot eat after 18-00. If it was not possible to have dinner before this time, then they simply refuse the last meal, waiting for breakfast.
  • Provided that a breakdown has occurred and the person has eaten too large a portion, you should not take any special measures. It is important to try to avoid these situations.
  • If the indicated amount of servings is not enough to satisfy, it should be increased. Products can only be taken from the approved list. In the future, the portions should be reduced.
  • Be sure to go in for sports. Daily workouts should last at least half an hour. This will allow you to more intensively lose weight and prevent him from "getting up".
  • When a person is rapidly losing weight, they may develop stretch marks and saggy skin. To prevent this from happening, you must use special creams and scrubs, massage problem areas.

Basics of the formation of the diet of the diet of Ekaterina Mirimanova

Diet basics
Diet basics

A person who has decided to follow a "minus 60" diet must necessarily know the basics of the formation of a diet, because he makes up the menu himself. Basic rules: breakfast should be complete, lunch should be "shared with a friend" and dinner "given to the enemy."

Breakfast rules:

  • You can have breakfast once after waking up and until 12 in the morning.
  • You can eat and drink whatever you want, even sweets. You should only refuse milk chocolate, which is replaced with bitter.
  • Products can be assembled at your own discretion. It is allowed to eat protein products with pasta, bread, vegetables.
  • Fruits and vegetables can be eaten raw, fried, boiled and baked.

Lunch formation rules:

  • Lunch should take place between 12: 00-15: 00.
  • Lunch must not be missed. At this time, it is forbidden to eat fried foods, fatty foods, sugar. It is permissible to eat soups, side dishes, fruit is eaten for dessert. If porridge was chosen for lunch, then it is cooked exclusively in water. Soups are eaten 3-4 times a week.
  • Food during lunch should be combined correctly. The following "pairs" are allowed during one meal:

    1. Meat + vegetables.
    2. Meat + cereals.
    3. Fish + cereals.
    4. Fish + vegetables.
    5. Pasta + vegetables.
    6. Macaroni + cheese.
    7. Potatoes + vegetables.
    8. Potatoes + cheese.
  • You cannot eat potatoes with soups or meat. Protein foods are not combined with corn and legumes. So, a vinaigrette containing peas should not be eaten with meat or fish dishes. Buckwheat and rice go well with meat and seafood. Potatoes are not removed from the menu, but their consumption should be limited. You can combine vegetables, fruits, cereals and dairy products.

  • Products can be eaten fresh, boiled, baked and stewed. Passing vegetables, fish and meat is allowed. It is good to eat fresh salads with vegetables and fruits. You can eat aspic for lunch.

Dinner formation rules:

  • Dinner should take place between 5:00 pm and 6:00 pm.
  • The less a person eats during their last meal, the better. You cannot eat pastries, fried foods, potatoes, bread. Recommended dinner: cottage cheese or rice. The appearance of fish or meat on the table is also allowed, but without a side dish.
  • Products need to be combined correctly:

    1. Fermented milk drinks + fermented milk products.
    2. Fruit + fruit.
    3. Vegetables + vegetables.
    4. Meat without additions.
    5. Fish without supplements.
    6. Eggs without additions.
    7. Fermented milk products + fruits (or + vegetables, or + crackers, at your choice).
    8. Vegetables + fruits.
    9. Vegetables + cereals.
    10. Fruit + cereals.
  • Vegetables, meat, porridge and fish can be boiled, stewed, baked, sautéed, grilled. Vegetable and fruit salads are eaten fresh. Kefir or lemon juice is used as a dressing. During dinner, you can eat aspic, prepare fresh juices. Bread is replaced with bread crumbs, which can be used to make sandwiches with cheese, vegetables and fruits.

Menu options for the week of diet "minus 60"


What is there by day


Yogurt - 250 ml, sausage omelet and butter sandwich

Fried potatoes and coffee

Casserole and a glass of tea

Pancakes or pie biscuits, fruits and tea

Cottage cheese with sour cream, coffee, a slice of cake

Stuffed lavash, ham sandwich, cheese or seafood

Dumplings with cottage cheese, butter sandwich, yoghurt, kefir and tea


Ukha, zucchini with minced meat, baked in the oven

Stewed vegetables, tomatoes stuffed with cheese

Baked fish, stewed vegetables, salad with beets and sour cream

Peppers with minced meat, vegetable salad

Rice soup based on vegetable broth, vegetable stew and chicken fillet

Vegetarian borscht and vegetarian pilaf

Borsch with vegetables, buckwheat with meat or liver


Low fat meat or chicken fillet

Jellied with fish or meat

Fish, meat and chicken baked in foil

Vegetables and rice

Potatoes and vegetables

Steamed fish or meat fillet cutlets

Casserole with cottage cheese, pudding, sour milk drinks of your choice

Permitted and prohibited foods of Ekaterina Mirimanova's diet

Foods that can be eaten during the minus 60 diet



Fish and meat


What can you drink

Legumes and potatoes are not eaten with meat and fish

Two apples a day

Cooked sausage without fat

Rice on the water

Tea without sugar

Boiled fresh or frozen green peas

Fresh plums in large quantities

Dairy sausages

Buckwheat porridge in water without sugar and salt

Coffee without milk and sugar

Corn in any form, except canned

Any citrus fruits can be eaten during lunch

Steam cutlets

Pasta without any additives

Still water - 2 liters per day


Two slices of watermelon a day

Low-fat meat, boiled or stewed

Rice noodles during lunch

Dry red wine without chemical additives

Fresh vegetables


Any fish, crab sticks

Boiled cereals, but without milk and butter

Sour milk drinks with a low percentage of fat

Sauerkraut, pickled cucumber (no more than 1 pc per day), seaweed


Boiled eggs during breakfast

Cereals can be eaten with vegetables and fruits

Low fat milk in the morning or evening

Vegetables can be eaten with fruits, cereals and dairy products

A pineapple

Jellied during breakfast and lunch

Homemade juice without salt and sugar

Vegetables incompatible with each other: potatoes, green peas, eggplants, beans, avocado, corn, pumpkin, mushrooms

Fruit can be eaten with vegetables and dairy products

Fish and meat are best eaten on their own

After six o'clock in the evening, you can drink tea without sugar and water

Products that are prohibited while consuming the minus 60 diet:

  • Milk chocolate.
  • Meat fried in oil, but can be eaten with breakfast.
  • Wheat flour bread after 12:00. After lunch, you can only eat crackers and rye bread.
  • Alcoholic drinks, except for dry red wine (no more than a glass).

Interesting recipes

Spicy soup with shrimps and vegetables

Spicy soup with shrimps and vegetables
Spicy soup with shrimps and vegetables

To prepare the dish, you will need the following products:

  • 0.2 kg of shrimp.
  • 1/2 part hot pepper.
  • 0.7 ml of broth.
  • One bell pepper.
  • 30 g of ginger root.
  • One carrot.
  • One onion.
  • 2 cloves of garlic.
  • 2 tablespoons of vegetable oil.

All vegetables are cut into cubes, garlic, carrots and onions are fried in vegetable oil. The broth is brought to a boil, bell pepper is introduced into it. Then the fried vegetables are dipped into the broth and cooked for 10 minutes. After this time, the soup is salted, ginger root and shrimp are introduced into it. After five minutes, the gas is turned off. A little hot pepper is added to the plate before serving.

Fritattata with zucchini

Fritattata with zucchini
Fritattata with zucchini

To prepare a dish, you need to take the following products:

  • Two zucchini.
  • Four chicken eggs.
  • Bulb.
  • Three cloves of garlic.
  • Grated cheese - 0.1 kg.
  • Greens.
  • A tablespoon of vegetable oil.
  • Salt and pepper to taste.

Dice the onion and garlic, fry in vegetable oil. Then chopped zucchini is introduced to them and stewed for another 7 minutes, salt and pepper. Beat the eggs, add half of the grated cheese to them. This mixture is added to fried vegetables.

Pour the resulting mixture into a baking dish, sprinkle with cheese on top and put in the oven. Prepare the dish at 80 ° C for half an hour.

Beans and spinach in tomato sauce

Beans and spinach in tomato sauce
Beans and spinach in tomato sauce

To prepare a dish, you need the following products:

  • 0.2 kg of green beans and the same amount of spinach.
  • Red beans - 0.2 kg.
  • One onion and one tomato.
  • Two tablespoons of tomato paste.
  • 1/2 tsp coriander.
  • 0.3 l of water.
  • 3 cloves of garlic.
  • Salt and pepper to taste.

The spinach is cut into large pieces, poured over with boiling water, and then ice water. This will give it a rich green color. The green beans are boiled in boiling water for 5 minutes, then they are also doused with cold water. The onion is fried until it becomes transparent, sprinkled with coriander. Tomatoes are diced, added to onions, salted and pepper. Dissolve the tomato paste in water, pour vegetables with this solution, boil for 5 minutes. The liquid is drained from the red beans and stewed in tomato sauce for another 5 minutes. Then spinach and green beans are introduced, kept on fire under a lid for 3 minutes. At the end of cooking, sprinkle the dish with chopped garlic.



To prepare the dish, you will need the following products:

  • Bulgarian pepper - 2 pcs.
  • Potatoes - 2 pcs.
  • Apple - 2 pcs.
  • Zucchini - 2 pcs.
  • Onion - 1 pc.
  • Spices and herbs to taste.

Peel vegetables, cut zucchini and potatoes into slices, apples into slices, and the remaining vegetables into cubes. Zucchini and potatoes are laid out in the first layer, the rest of the vegetables are placed on top. Sprinkle the dish with herbs and seasonings, cook at 200 ° C for 1 hour 30 minutes.

Pilaf with quince and meat

Pilaf with quince and meat
Pilaf with quince and meat

To prepare pilaf, you will need the following products:

  • 0.5 kg of quince.
  • 0.9 kg of rice.
  • 1 kg of lamb.
  • 0.5 kg of onions and carrots.
  • 0.2 l of vegetable oil.
  • 10 g of salt.
  • Seasoning for pilaf.

The meat is cut into pieces, fried in a cauldron. Carrots are cut into strips, onion rings, quince in large slices. The meat is removed from the cauldron and vegetables are added to it, stewed until the quince becomes soft. Rice is washed and added to the cauldron, mixed and stewed under the lid. When the rice is half-cooked, meat and spices are added to the pilaf. Before serving, the dish is decorated with herbs.

Zucchini salad with prunes

Zucchini salad
Zucchini salad

Ingredients: Mint or parsley greens, salt, white pepper, one clove of garlic, four tablespoons of lemon juice, one tablespoon of vegetable oil, eight prunes, a dozen small zucchini.

Rinse the zucchini, cut into slices and simmer in water until tender, then put in a salad bowl. Rinse the prunes, dry them, chop finely and mix with mint, salt, lemon juice, chopped garlic and pepper. Mix the hot zucchini with the prunes and cool at room temperature for an hour. Garnish with mint leaves before serving. If desired, you can use ordinary zucchini, not zucchini.

Chicken salad with pineapple

Ingredients: salt, one tablespoon of vegetable oil, one teaspoon of mustard, one tablespoon of vinegar, 160 g of pineapple, 160 g of white cabbage, 160 g of boiled chicken fillet. Dice the chicken fillet, finely chop the cabbage and grind with salt, finely chop the pineapple. Prepare a dressing with mustard, vinegar, vegetable oil and salt. Place the food in layers in glasses, add the dressing, decorate with pineapple and herbs. Optionally, chicken can be replaced with turkey, cabbage - lettuce.

Weight loss psychology and motivation

Psychology and motivation
Psychology and motivation

A person perceives the minus 60 diet with a positive attitude, as it does not imply any prohibitions. Most foods are allowed to be eaten, but only at certain times. The author of the method of losing weight E.

Mirimanova advises her followers to pay attention to the following postulates:

  • The main thing is to act consistently. Will is not the most important thing in this diet.
  • Losing weight is for yourself, not for others.
  • You need to start losing weight right now, not later.
  • The diet does not require fanaticism, the proposed menu does not need to be cut.
  • Lightning-fast results will not be achieved.
  • The one who wants will always find an opportunity, and the one who does not want will always find a reason.
  • You need to forgive yourself for the weight you put on.
  • The phrase "I can't" should be forgotten.
  • You need to love yourself always, even as you are now.

Personal care and exercise

physical exercise
physical exercise

In addition to the fact that a person is on a diet, he must definitely take care of his body.

Here are some tips from the author of the technique:

  • It is necessary to play sports. There is no need to go to the gym. You can do it at home. You should choose any convenient time for this, classes can take place even at night. The main thing is to train daily. This allows you to tone your muscles, increase your own performance and organization. Exercises should be chosen only those that suit you. You can squat, jump rope, swing the press, perform bends. Let the workout last only 5 minutes. Better with pleasure, but a little at home, than with an incredible effort of will to force yourself to go to the gym. There will be much more benefits.
  • You need to take care of your skin. Use a coffee scrub twice a week, treating it all over the body, not just the face. It is necessary to use creams to moisturize the dermis, increase its tone. The mummy helps with stretch marks.

Tips from Ekaterina Mirimanova

Tips from Ekaterina Mirimanova
Tips from Ekaterina Mirimanova

Ekaterina Mirimanova advises:

  • During the diet, you should not observe fasting days, perform any special cleansing of the body.
  • Fruit is not eaten at night. Vegetables should be preferred.
  • You can eat cheese with red wine.
  • During the diet, you can take complexes - sources of vitamins and minerals.
  • No fried foods are allowed at lunchtime.
  • There should be at least 3 main meals throughout the day. If hunger is pursuing, then you can have a snack.

Pros and cons of the "Minus 60" system by Ekaterina Mirimanova

Pros and cons
Pros and cons

Advantages of the "Minus 60" system:

  • You can practice the diet for people with various diseases, but only after medical advice.
  • Products are available to everyone.
  • There is no need to count kilocalories.
  • The diet does not harm the body.
  • A person during a diet will not feel hunger, weakness and deterioration in health.

Cons of the "Minus 60" system:

  • The diet requires endurance, as it is quite long in time.
  • You should eat according to the regime.
  • A lot of time passes after dinner and before bedtime.
  • During the diet, chronic diseases may worsen.



The Minus 60 diet should not be followed in the following cases:

  • During pregnancy and lactation.
  • With diseases of the heart and blood vessels.
  • If you have diabetes.
  • With pathologies of the liver, gallbladder, gastritis and stomach.
  • Under the age of 18.
  • During the period of acute infectious diseases.
  • During the recovery period after surgery or after an injury.
  • In case of metabolic disorders that require medical attention.

Reviews and results of those who have lost weight

This nutritional system is great for those who have patience and don't want immediate results. Although the minus 60 diet is quite long, the achieved result lasts much longer, and with proper nutrition, the lost kilograms do not return at all. The pluses of the minus 60 diet are considered by many to be soft and balanced. Reviews can be found opposite - both positive and negative.

Ekaterina: “I first decided to try this diet, but very quickly I gave it up. I do not understand this approach, when you can eat anything before lunch. So what happens - you can have 10 plates in the morning? I don't see the point."

Elena: “This diet really helps to lose weight. I not only got rid of 10 kg, but for six months now I have been maintaining my weight. At the same time, I do not limit myself much, but fat does not accumulate."

Veronica: “The author of the diet suffered from overweight since childhood, and after giving birth, she generally recovered greatly. But the diet helped not only Catherine lose weight, but also many of her followers. I am one of them. In six months I managed to lose 10 kg, a very good result. I'm in no hurry to lose weight quickly - that's right. It seems to me that this diet is the best and does not harm your health."

Irina: I started to adhere to this diet, but after a while I stopped. I absolutely do not understand the fact that until 12 o'clock it is allowed to eat everything, and then observe some restrictions. That is, in the morning you can eat ten plates of food? To me, this is pointless.

Victoria: I personally do not lose weight according to this system, but I observe it when I need to maintain weight. It seems to help, the weight does not increase. I especially like the extensive diet.

Svetlana: I lost about 20 kilograms with this system in seven months. Either this technique is so effective, or just perfect for me.

Reviews of doctors and nutritionists about the diet of Ekaterina Mirimanova

Reviews of doctors
Reviews of doctors

Nutritionists and doctors have opposite opinions regarding the Minus 60 diet. Some consider it safe and effective.

There is no dispute only about the following points:

  • Breakfast is a must. If you skip the morning meal, the metabolic processes will slow down, and at lunch a person will eat large amounts of food.
  • In the morning, simple carbohydrates are actually absorbed and processed faster.
  • The principle of separate feeding allows you to lose weight. Although the Minus 60 diet does not fully adhere to this principle.
  • Hunger is stressful for the body, so at any opportunity it will begin to store incoming food in fat.

However, there are many experts who speak negatively about the diet. Many of them call E. Mirimanova's diet only a method of earning money through good advertising. The diet is not balanced, it is contrary to the rules of a healthy diet.

The following points are most often criticized:

  • Experts consider it unwise to eat any foods during breakfast, including high-calorie foods. For the body to lose weight, it must constantly be in a calorie deficit.
  • Last meal at 18:00. Not everyone can follow this rule. Many people, due to various circumstances, go to bed deep after midnight. Following a diet, he will fight hunger for a long time. At the next food intake, the body will begin to store fat. You need to eat 3-4 hours before bedtime, and not strictly at six in the evening.
  • Although the author of the method prohibits the consumption of milk chocolate, Ekaterina also allows the eating of pastries, cakes and sausages. It's hard to call this food healthy. In addition, wine is allowed, and soups are rarely introduced on the menu. Critics believe that the dietary scheme is not based on a scientific approach, but on a woman's personal eating habits.
  • Mirimanova advises replacing sugar with fructose, but recent studies show that this product is harmful to health and promotes weight gain.
  • The author of the Minus 60 diet suggests avoiding snacks, although most nutritionists insist on their necessity.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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