Weight loss system “Minus 60”: basic diet rules

Edited by an expert:

Nadezhda Primochkina, nutritionist - 06/28/2020

What prevents people from losing weight or maintaining the result? Sedentary work, stress, routine, hormonal shocks and simply food temptations. So we have to study in detail weight loss systems, reviews of which are available on the Internet. I would like to find the ideal method with minimal restrictions but quick results. From this article you will learn about the 7 most famous weight loss systems, their pros and cons.

User reviews about different weight loss systems

Svetlana, 29 years old : “I read about the drug “Neurosystem” for weight loss, positive reviews on the Internet and decided to take a risk. The problems started at the ordering stage. The operator insisted that the minimum course is 2 weeks (although there is other information on the website). I had to shell out money for two packages, but they cost a lot. For some reason, the manufacturer divided the drink into different capsules, although the differences in their composition are not indicated. I haven’t lost a single gram.”

Mikhail, 48 years old : “My wife lost weight using Mirimanova’s “Minus 60” system and became noticeably prettier. Then I decided to join. I almost never eat sweets or starchy foods, but I can’t refuse fried meat. But here you can consume everything, only until 12 noon. As a result, I easily lost 12 kg in 2 months and overtook my wife.”

Elena, 33 years old : “I bought the dietary supplement “Doctor Sea” with chitosan on the advice of a friend. I warn you right away: order 2 packages, since there are 60 capsules in one jar, you need to drink as many as 4 capsules a day, and the course is designed for a month. I can’t boast of a magical result, but minus 1.5 kg per month is quite good. Moreover, I didn’t play sports and ate whatever I wanted.”

Vasilisa, 26 years old : “Of all the diets that I have tried, I think the best is intermittent fasting 8/16. I'm a freelancer and often work at night. In the morning I sleep off, so I don’t have breakfast. During the day I mostly eat soups, in the evening I eat meat or fish with side dishes. I constantly snack on fruit and muesli bars, and sometimes I indulge in unhealthy foods. I’ve been doing intermittent fasting for a year now and I weigh 61 kg with a height of 173 cm. But in my student years I weighed 72 kg and was plump.”

Dmitry, 32 years old : “Excess weight has been my problem since childhood. But I recently started losing weight to improve my personal life. I periodically bought dietary supplements on the Internet (expensive Drain Effect, L-Carnitine), and even applied special patches to my stomach. Nothing helped. Now I weigh 110 kg. It seems like it’s still impossible to lose weight without dieting.”

For junk food lovers and those with a sweet tooth, systems based on dietary supplements or intermittent fasting are suitable. But here you have to forget about laziness and add physical activity. And if you consider yourself a strong-willed person, choose systems with gradual weight loss: proper nutrition, “Minus 60”, Kalinina’s method. This way you will not harm your health and will be able to maintain the achieved result.

Basic principles of the “Minus 60” diet

A person must be slim to feel good. Ideal physical form is the norm for the body that metabolic processes are designed to provide. Unfortunately, in reality, due to many unfavorable factors, the metabolic system malfunctions: stress, hormonal disorders, and improper diet lead to the accumulation of extra pounds.

Mirimanova is convinced: it is impossible to artificially create conditions in which the body will “fight for existence”, squeezing the maximum out of every calorie swallowed. Strict dietary restrictions are a losing method that leads in the opposite direction from what you want. You should go a completely different way!

Breakfast – we eat EVERYTHING before 12!

The most important point when switching to proper nutrition. It must BE - guaranteed, mandatory, regardless of what you are used to previously. This meal triggers metabolic processes that were previously sleeping peacefully. Until a person has had breakfast, the body will not start working on burning calories.

The first meal should take place as early as possible, shortly after physical awakening, BUT before 12:00. Ideally - at 7-8 o'clock in the morning. You can afford everything, from rolls with smoked eel and sandwiches with boiled pork to cakes and pancakes. Mirimanova’s only “mild” recommendation is to gradually “squeeze” milk chocolate out of your diet, replacing it with dark chocolate, and switch to brown sugar from white refined sugar.

The amount of food eaten should be such that you do not feel hungry in the coming hours, but approach lunch with a clear appetite. If immediately after waking up, food disgusts you, you can first pour yourself a mug of sweet coffee or tea (be sure to throw at least that little into your stomach!), and eat within the next hour or two (around 10:00).

Catherine’s system does not provide for lunches and afternoon snacks; it is designed for three full meals a day. However, small deviations are possible. If breakfast was early, then hunger pangs can lie in wait until lunch time. They need to be “extinguished” with a small snack. Until 12:00, any food is suitable for this, but in tiny quantities (no more than 50 g).

Lunch – separating incompatible foods

The second of the “three pillars” on which the success of the “minus 60” diet is built. Approximately, this meal will take place between 12-00 and 14-00, it should also be complete and plentiful - in order to easily survive until dinner.

Here some limitations characteristic of the separate nutrition method already appear. In particular, you should not combine protein foods (meat, seafood, fish) with potatoes, legumes and pasta. More details about the nuances of compatibility can be found in the nutrition table below (click on the picture to enlarge).

Products that help you lose weight

A diet that is beneficial for weight loss must include foods that promote active weight loss. Their frequent consumption speeds up the process of losing excess weight.

Examples of such products are given below.

of B vitamins, as well as vitamins A , C , E , K. It is also important that this vegetable contains a lot of fiber and various minerals. There are few calories in cabbage, but in the process of digesting it, the body spends a lot of energy. A proper dietary menu may include salads, first courses, stews, cabbage rolls and other cabbage delicacies.
Buckwheat – this cereal contains a lot of iron and other minerals, B vitamins. It is also important that buckwheat allows you to quickly get enough and not feel hungry for a long time. It improves digestion, lowers cholesterol and helps you lose weight quickly.
Fish – sea fish contains many polyunsaturated acids that are very important for the body, as well as a number of equally useful vitamins. If you boil or bake fish, it will be simply an ideal product for weight loss.
Chicory - this product, from which drinks are prepared, contains inulin . This substance normalizes metabolic processes, helps remove excess fluid from the body, and reduces the feeling of hunger. In addition, this drink can be drunk at any time, since it contains no caffeine.
Chili pepper - contains the substance capsacin , which promotes active digestion and speeds up metabolism.
Green tea – it improves metabolic processes. This tea contains catechin , a biological substance beneficial to the body.

Sample menu for the week

List of products for fasting

Our advice: pay attention to dried fruits, cereals, legumes, tofu cheese, soy meat, nuts, cheeses, eggs, and dairy products. You can also have pasta, whole grain bread, potatoes. Don’t forget about spices: spices, herbs and peppers add a unique taste to dishes and stimulate digestion ( “10 Myths About Nutrition: Don’t Trust the Internet (Part 1)” ). Eh, isn't it too bad? The choice is huge!

On fasting days the following are completely excluded from the diet:

meat: beef, pork, lamb, sausages (burgers, sausages, bacon, ham, etc.);
fish and seafood, including shrimp, squid, fish fingers, etc.;

Reduced to an incredibly minuscule minimum, provided you count calories (and at best, eliminated):

chips and snacks;
sweet baked goods: cookies, cakes, croissants, etc.;
chocolate, candies and other sweets;
sugar and sweet drinks (Coca-Cola, lemonade, energy drinks);
alcohol (wine, beer, cider, strong alcohol, cocktails);
mayonnaise and fatty salad dressings.

Healthy breakfast

Dishes for other days

Can:

cereals: rice, bulgur, couscous, barley, oats and quinoa;
legumes: beans, lentils, mung beans, etc.;
nuts and seeds;
bread (preferably whole grain);
pasta;
potato;
avocado;
Greek (natural) yogurt, milk, kefir, cottage cheese;
cheese;
eggs;
seafood;
poultry meat;
vegetable oil;
alcohol (2 servings per day, or one 175 ml glass of red wine);
dried fruits;

We advise you:

Eliminate processed foods and fast food.
Minimize your consumption of butter and cream.
Minimize your intake of sugar and high-sugar drinks, or better yet, avoid them. No, sugar is not evil in itself, but alas, if we get sugar from, for example, buckwheat, we can control ourselves, but if we get it from chocolate, problems begin. If you want to get rid of cravings for sweet/flour/salty foods, this series of articles is for you:

“Sweetness: you’ve never known this before!” “Say goodbye to sweets or how to give up sugar” “Dopamine addiction: how to relieve cravings for sweets. Compulsive overeating"

Avoid juices.
Exercise regularly (walking briskly for 30–40 minutes a day will help you maintain a healthy weight).
Drink as much water as possible.
Adjust your diet to suit your lifestyle. If necessary, shift fast and fast days.

You will find other principles of nutrition in “What you can and cannot eat” and “Metabolism. Daily diet .

Main rules of nutrition

The concept of “healthy eating rules” is largely misleading. This is not a diet in the sense in which all modern losers are accustomed to perceive it. Proper nutrition is a lifestyle that requires a certain amount of patience and regularity.

The established PP rules cannot be called onerous. To assimilate them and bring them into your life, you just need to show desire. Here are the most basic rules that need to be followed for weight loss and general health:

It is necessary to drink enough water. According to scientific opinions, a person should drink about 2 liters of water per day. Compotes, tea and coffee are not taken into account. To remember to drink the right amount of water and regulate its amount, you can use a special mobile application.
Strict adherence to the regime. No need to snack on the go. It is worth being patient a little, even if there is a slight feeling of hunger. It’s enough to restrain yourself for a few days, and your body will get used to it.
When building proper nutrition for weight loss and menu, you need to choose products wisely. It is important to take into account their compatibility. For the first time, you should find and print out a special compatibility table for yourself.
Composition of products. When purchasing this or that product, you should carefully study the composition. The fewer components a product contains, the more natural it is and, accordingly, healthier.
Ban on frying. This is one of the basic rules of proper nutrition. The frying process usually uses quite a lot of oil. After consumption, it will definitely be deposited in the body in the form of extra pounds. To lose weight, you need to steam or bake foods in the oven.
Refueling. Salads should be seasoned not with the usual mayonnaise, but with a small amount of oil. It can be flaxseed, olive, sesame. It can be mixed with a little lemon juice.

It is very important to eat small portions. The maximum break between meals should be 4 hours. It is important to chew your food very well. You should not be distracted by reading newspapers, browsing information on the Internet or watching TV.

What is Tatyana Malakhova’s weight normalization system?

After getting acquainted with the materials on the site, with reviews, comments and opinions that I easily found, and throwing away the husk of marketing “tricks” and “troubles”, I understood the main thing for myself.

Tatyana Malakhova’s weight normalization system gives accurate and specific answers to the questions: what? in what quantity? When? in what combination? in what order should it be eaten?

Please note that they are not offering you a diet, but a weight normalization system. This is not about limiting yourself to one food or another for some time, losing weight, and then returning to normal life with your previous eating habits. I think that if you are interested in the issue of losing weight, then more than once you have gone through all sorts of diets and self-abuse, which after some time end, and the weight is gained again, well, if not more.

Tatyana’s approach is to change the nutritional system , its composition, quantity, combination of products, and the sequence of meals. And this change must happen once and for all if you want the weight not to return.

Honestly, I like this approach. It’s not in vain that my nutritional principles, which I describe in my article “Diet or proper nutrition as a way of life? My view on the problem. What and how do I cook and eat?” , are very similar.

The system eliminates starvation . The amount of food and composition of products should be such that a person does not suffer from hunger. I know from myself how difficult it is to starve. Irritability, imbalance, and frequent outbursts with others are common. Therefore, this principle of the system is also a “test” for me.

Tatyana Malakhova does not insist on physical exercise. Of course, if you want to go to the gym, no one forbids you. But grueling mandatory physical activity is not expected . Why? Because the essence of her approach to digesting food is the internal consumption of energy received from food, spent on proper physiological processes, the implementation of the healthy functioning of the body.

I really liked the idea of “negative calorie” food. I never thought about it. It turns out that you need to consume as much food as possible, which, although low in calories, requires a fairly large amount of energy from the body to digest. Of course, these are raw vegetables.

It turns out that by eating raw cabbage salad with minimal calorie content, we force our digestive system to spend a fairly large amount of energy on its absorption. Where does the energy come from? That's right, from our internal reserves - fat deposits.

It turns out that the more raw vegetables in the diet, the more fat is consumed from our reserves. The conclusions are obvious.

And here I have a question. The diet does not consist only of raw vegetables. Tatyana Malakhova especially emphasizes that it is balanced in proteins - fats - carbohydrates. It is clear that not all permitted foods have “negative calorie content.” How, then, without physical activity that will help burn extra calories?

For myself, I answered this question unequivocally - 8,000 -10,000 steps per day for health walking. Despite the weather, mood, and other matters. I just put on comfortable shoes, clothes and go, choosing beautiful places so that it is pleasing to the eye. By the way, read about this in my post about walking.

Getting to know Tatyana Malakhova and her weight loss system.

Of course, I don’t know Tatyana Malakhova personally. As often happens, I don’t even remember where on the Internet I came across a banner or recommendation with a link. I just clicked and got to the free master class. This happens to me if the problem is interesting to me. And the problem of maintaining normal weight and proper nutrition is definitely mine. Here, in my diary, I already wrote about this.

I can’t say that excess weight is a critical thing for me and creates serious problems, but it would be quite possible to get rid of a few kilograms