Diet of the “Minus 60” system: “magic” nutrition table by Ekaterina Mirimanova

I lost weight myself and helps others

But at the beginning of the 2000s, she was an ordinary girl who struggled in vain with excess weight. She tried many remedies. Some diets didn’t work, others she couldn’t handle mentally or physically. But when the scales showed 120 kg, Ekaterina decided to go for broke.

During previous attempts to lose weight, she noted certain effective and at the same time simple rules. I rebuilt them for myself, combined them and created an individual nutrition system. After a year and a half of the new diet, the girl weighed exactly half as much. That is, minus 60 kg. Hence the name of the technique. By the way, the diet is also often called “Magic”, “Katina” or “minus”.

Ekaterina shared her successes on her Internet page. The Muscovite's weight loss story attracted the attention of many people with a similar problem. They asked for advice, a detailed description of the methodology, and menu examples. And in the end... they also lost weight. This is exactly what the official version of the origin of the “Minus 60” diet looks like.

Basic Rules

The diet of Ekaterina Mirimanova is the personal experience of a girl who was able to reduce her weight by half, namely by 60 kg.

According to this method of losing weight, you must adhere to the following rules:

1. Don't forget about breakfast. Eating food early kicks off your metabolism. If I got up too early, I ate breakfast twice - a light snack and a full breakfast.
2. Don't forget about aromatic coffee and tea. Alcohol is allowed a glass of dry red wine. The main goal is to reduce sugar consumption. I did not immediately reduce my quota, getting used to new tastes.
3. Sweets are only allowed for breakfast. But you will have to forget about milk chocolate altogether.
4. Until 12 o'clock you can eat everything, but only at one meal.
5. No food system is complete without rice. Mirimanova advises including steamed rice in your diet, as it contains more nutrients.
6. White bread is allowed up to 12. You can eat a piece of rye bread for lunch, but only if there are no meat or fish dishes.
7. Pasta and potatoes are allowed up to 14 hours, but without fanaticism. An acceptable combination for lunch is with vegetables and cheese. For dinner, these foods are taboo.
8. After 18-00 hours we don’t eat.
9. We drink as much water as the body requires.
10. Dinner should be light. For example, cottage cheese with fruit. If you want meat, then only without other products.

It is important to pay attention to the process of processing the dish. Eating fried foods is allowed only before lunch. In the afternoon, it is allowed to stew, boil and bake. Before you go on a diet, read this article. It tells you how to lose weight correctly, without harming your health.

About weight loss and more

In 2005, Ekaterina put her “minus method” on paper. This is how the first book about “Minus 60” was published. The publication sold out instantly and became a bestseller.

To date, over 20 books by Ekaterina Mirimanova have been published, which help women lose weight, cook healthy food, and properly take care of their body and skin. Some publications are devoted to women's psychology, motherhood and family relationships. Almost everywhere in the names appears that same magical minus.

Now the “Minus 60” technique brings the author not only fame, but also profit. First of all, through the sale of “near-thematic” publications. Therefore, it is difficult to download full versions of these books for free. But on the official website of the Minus 60 system by Ekaterina Mirimanova there are useful excerpts from the most popular manuals in PDF format.

• 
  “System minus 60, or My magical weight loss.” A publication with a detailed description of the diet.

• "System minus 60. Life after losing weight." A book about changes after achieving your ideal weight. Here are the answers to the most common questions of those who have lost weight. Which ones won't get better again? What prohibitions can be lifted? How to organize meals for the rest of the family? How to eat during the holidays and combine diet with work?
• “Recipes for the minus 60 system, or the Sorceress in the kitchen.” A publication containing nutritional advice and specific recipes for lunches and dinners of the “Minus 60” system.
• "The minus 60 system for men." Describes the features of weight correction for men. By the way, Catherine’s husband, following her example, lost 20 kg in four months.
• "Minus 60 problems, or Secrets of the sorceress." Printed psychological training on how to improve the quality of your life by changing your thinking. The author describes 60 typical troubles that women most often suffer from. And also easy ways to solve them “mentally”. It talks about a lack of money, a lack of strength, and the loss of loved ones.

Ekaterina Mirimanova's books are easy to read. The author of “Minus 60” gives many examples and shares useful and modern practices. For example, there is a collection of “Recipes for a multicooker”, which indicates which dishes are most suitable for which meals. Publications can be purchased in many online stores. The cost ranges from 200 to 600 rubles.

Video on the topic Ekaterina Mirimanova in a television interview

Mirimanova's diet: menu for every day (recipes)

Here are a few simple dishes, the recipes for which are given below.

1. Cottage cheese casserole with dried fruits:

• 250 g cottage cheese, preferably low-fat;
• half a glass of sour cream;
• 2 eggs;
• 150 g semolina;
• 100 g granulated sugar;
• dried fruits 5-6 pcs.;
• 5 g baking powder;
• 10 g butter.

Combine sour cream with cottage cheese, add eggs beaten with granulated sugar, add semolina mixed with baking powder. Wash the dried fruits, dry them, cut them and add them to the prepared curd mixture. Place the mixture in a baking dish and place in the oven, setting the temperature to 180 degrees for 40-50 minutes.

2. Lazy cabbage rolls:

• 600 g cabbage;
• a glass of steamed rice;
• 300 g minced meat;
• 2 carrots;
• bulb;
• egg;
• 150 g sour cream;
• herbal seasonings, a little salt.

Chop the cabbage.
Stew grated carrots and onions in a saucepan. Combine boiled rice until half cooked with minced meat, cabbage and stewed vegetables. Stir in the lightly beaten egg, herbs and salt. Form small cabbage rolls and place them in the prepared pan. Pour sour cream over everything and simmer over low heat until done. 3. Steamed fish (recipe for a slow cooker):

• 500 g lean fish fillet (cod, hake, pike perch);
• quarter of a lemon;
• seasonings

Dry the washed fish fillet with a paper towel and marinate in a mixture of lemon juice and seasonings for 15-20 minutes.
Pour water into the bottom of the multicooker bowl and place a container with fish fillets on top. Set the cooking mode to “steam” and the timer for 20 minutes. 4. Salad “Forest”:

• 350 g mushrooms;
• 2 pcs. large tomatoes;
• 250 g fresh or frozen corn;
• 1-2 sweet peppers;
• fresh cucumber;
• green salad leaves;
• vinaigrette sauce

Peel the mushrooms, chop and simmer a little. Boil the corn. Mix cooled mushrooms, corn, adding cubes of cucumbers, tomatoes and peppers. Season the salad with the prepared sauce. Place on lettuce leaves.

Basics of diet formation

How to plan a table for “Minus 60”? This is important to know, since the menu for each day of the “Minus 60” diet by Ekaterina Mirimanova is compiled by the person losing weight. A well-known truth applies here: breakfast is intended only for you alone, lunch should preferably be eaten in half with a friend, and dinner should be left to the enemy. What does a sample menu look like?

Minus breakfast rules

• Breakfast time. After waking up and before 12:00.
• What can you eat? According to the “Minus 60” method, you can eat and drink whatever you want in the morning. Even your favorite desserts are allowed. With the exception of milk chocolate, which is always recommended to be replaced with dark cubes.
• The right combinations of products. Breakfast "Minus 60" includes all combinations of dishes and ingredients. Bread, pasta, potatoes can be safely eaten with proteins and vegetables.
• Cooking methods. Any methods of heat treatment are acceptable, as well as raw vegetable and fruit cuts.

Minus lunch rules

• Dinner time. From 12:00 to 15:00.
• What can you eat? This meal, according to the recommendations of the author of “Minus 60,” is also quite filling and should not be skipped. But now nothing fried, fatty or sugary. But there is also liquid, and side dishes, and fruit desserts. Porridge is cooked only in water. And it’s better not to eat too much with soups - cook three to four times a week.
• The right combinations of products. There are restrictions regarding product compatibility. They affect the meat and fish block, as well as pasta and potatoes. The following foods should only be consumed within one lunch: meat - cereals; meat - vegetables; fish - cereals; fish - vegetables; pasta - vegetables; macaroni and cheese; potatoes - vegetables; potatoes - cheese. For example, squirrels do not eat potatoes. Even in soups, such a combination is unacceptable: liquid or with potatoes, but without meat, or vice versa. Also, protein products conflict with corn and legumes. For example, you can no longer eat a vinaigrette with peas and a cutlet together. Meat and seafood are best consumed with buckwheat or steamed rice. You can eat potatoes and spaghetti in reasonable quantities, but only with vegetables or cheese. It is better to give preference to any combination of fruits, vegetables, cereals, and dairy products.
• Cooking methods. Cook vegetables, meat, fish, soups, cereals. Stew, sauté, bake vegetables, meat, fish. Cut salads from fresh or boiled vegetables, seasoning them with mayonnaise, sour cream, and vegetable oil. Make fresh juices from vegetables and fruits. Prepare the aspic.

Video on the topic Quick dinner for weight loss using the Minus 60 system

Minus dinner rules

• Dinner time. From 17:00 to 18:00.
• What can you eat? The evening table, according to the “Minus 60” rules, consists of a minimum number of components. Less is better. There is no place for fried foods, pastries, potatoes, bread, or horns. It is recommended to eat rice and cottage cheese. Meat and fish dishes only without side dishes.
• The right combinations of products. Preferably a one-component menu like: sour milk - sour milk; fruits - fruits; vegetables - vegetables. Meat, fish and eggs only on your own. But the following combinations are also acceptable: sour milk - fruit; sour milk - vegetables; sour milk - crackers; fruits vegetables; cereals - vegetables; cereals - fruits.
• Cooking methods. You can cook vegetables, meat, fish, porridge. Stew, bake, sauté vegetables, meat and fish. A grill is also used. Cut salads from fresh or boiled vegetables, seasoning them with lemon juice or fermented milk drink. You can make fresh juices from vegetables and fruits. Aspic is acceptable. And also sandwiches made from fruits and vegetables with cheese and crackers with cheese.

There is even a place for alcohol in the “Katya’s Diet” menu. But only red wine is allowed, only dry. You can drink it occasionally after dinner at a party with some cheese. On a daily basis, after 18:00 only herbal infusions are allowed. And during the day, drink any tea, coffee and soda. But drinking sugar is only until lunchtime. Fresh juices, milk, kefir, and yogurt are also allowed. It is not prohibited to salt dishes or use soy and tomato sauces. But it is better not to overuse white spices.

How does the diet work?

The minus 60 weight loss nutrition system does not limit your diet, giving you the opportunity to eat whatever you want, including sweets. General positive reviews from doctors about the diet allow it to be recommended to women of any age with different levels of excess body weight.

The basis of nutrition is the relationship between the absorption of various types of foods and the time of day necessary for digesting food. Reviews of those losing weight who have tried the diet indicate that the approximate rate of weight loss is about 3–6 kg per month and in individual cases reaches 12 kg.

The following are the basic requirements of the Mirimanova diet, compliance with which helps achieve the desired effect:

• Confectionery . Sweet products can be part of breakfast, but mainly only in the form of dark chocolate.
• Mandatory breakfast . Eating in the morning allows you to “start” the body. The diet allows two breakfasts (full and light) if you need to wake up early in the morning. The morning diet is practically unlimited in the choice of products.
• Steamed rice . This rice tastes no different from boiled rice, but is much healthier.
• Spices and salt . You can use salt, but you don’t need to get carried away, and you can choose absolutely any spices.
• Alcohol, coffee and tea . The diet makes it possible to treat yourself to these drinks, without excluding sugar for breakfast. Favorite alcoholic drinks must be replaced with dry red wine.
• Potatoes and pasta . They are suitable for breakfast or as lunch along with cheese and vegetables.
• Consumption of baked goods . White bread can be eaten for breakfast, and a slice of rye bread is allowed for lunch when eating meat dishes.
• Water . The diet involves drinking water, but in the amount that the body independently determines as necessary.
• Early dinner . The last meal should take place as early as possible (between 17:00-20:00 pm).

The main benefits of the minus 60 diet for weight loss

The minus 60 system is suitable for people who cannot withstand sudden and severe dietary restrictions. Numerous positive reviews , as well as before and after photos, prove its effectiveness in the fight against extra pounds.

Among the main advantages of Mirimanova’s dietary weight loss system are the following:

• The diet does not require careful calorie counting and is based on separate meals, so it is very easy to follow every day.
• The foods in the weekly diet are available to anyone.
• The opportunity to eat your favorite foods without harming your health and at the same time lose significant weight.
• The diet will not be stressful for the body and over time will be a permanent nutrition system (up to two dietary rules are added daily), and foods that are of little use for weight loss are gradually removed from the list of permitted foods (as proven by reviews).
• The minus 60 nutrition system takes into account stressful situations or calendar holidays, which can lead to interruptions in healthy eating. Moreover, weight gain occurs gradually, and not instantly.

Diet menu

Eating style implies a restructuring of the body , as well as a list of products that have a certain connection to the time of day:

• breakfast must take place before 12:00;
• lunch – approximately 13:00–14:00, but not late;
• dinner - usually before 18:00, but no later than 20:00.

A list of dishes for the week can be made very simply; you only need to follow certain rules for choosing food products.

Power table for the Minus 60 system

The “Minus 60” method does not imply a specific list of prohibited dishes and ingredients, since you can have whatever you want for breakfast. And for the lunch and evening tables “Minus 60” there is a clearly stated list of recommended products. It’s simple: if a product is not on the “Minus 60” list, consuming it at this time of day is dangerous for your figure. A detailed table of products from the “Minus 60” diet by Ekaterina Mirimanova is given below.

Table - What to eat at “-60”

The menu for every day of the “Minus 60” system must include breakfast, lunch, and dinner. But snacking is not advisable. But if the feeling of hunger is irresistible, exceptions are possible. You can calm your appetite with fruits, vegetables or milk. But you should not combine more than two product names.

The principle of operation of the 60 system for weight loss

The technique is a comprehensive approach that includes three balanced meals a day with two snacks, exercise, skin care, massage and psychological support. The main feature of the power system is the minimum of restrictions. There is no need to count calories and arrange fasting days. You can eat not only a variety of foods, but also those that are obviously harmful to your figure, which are prohibited on other diets. The list of prohibited foods includes a limited group of foods; frying in oil is also prohibited. All the most high-calorie foods are consumed before 12 noon and have time to be used up by the body until the evening.

Diet principles:

1. Before 12 o'clock, you need to have breakfast so that the body is full. You can eat carbohydrate foods, including fast carbohydrates: chocolate, buns, sweets. You can't overeat.
2. Lunch, and especially dinner, should be light. Mirimanova advises having dinner between 17:00 and 18:00 if you plan to go to bed before 23:00. If sleep is postponed to midnight or later, then you need to have dinner before 20:00.
3. You can snack on fruits, but in small quantities, because they can slow down your metabolism.
4. The body should not feel thirsty; a bottle of water should be placed in a visible place.
5. Mayonnaise and sour cream (no more than 1 tsp) can be eaten until 14:00.
6. Instead of white rice, brown or wild rice is introduced into the diet.
7. Sugar is replaced with prunes and dark chocolate. You can use a sweetener.
8. Spices are used instead of salt.
9. Potatoes are added to soup made with water; potatoes cannot be added to soup made with broth.
10. At least a 10-minute set of exercises must be performed daily.
11. The skin must be kept in good condition.

Those who are interested in the system should definitely get acquainted with the book by E. Mirimanova, where all the principles are described in detail.

Example of a weekly diet

The most difficult period of the “Minus 60” diet is the first two weeks. Next, the body begins to get used to the new rules. An elementary example. When you want a cake in the evening, you can easily refuse this idea. Because you will know for sure: if you wait until the morning, you will be able to “devour” at least a whole plate. Will you want this in the morning? Question and another trick of the “Minus 60” method.

You really don't have to go hungry. Judge for yourself by looking at the sample menu for a week of the “Minus 60” diet.

Monday

• Morning. Oatmeal with boiled eggs and bacon.
• Dinner. Buckwheat porridge, boiled chicken, stewed beet salad with mayonnaise.
• Evening. Cottage cheese with apple.

Tuesday

• Morning. Rice with fish cutlets.
• Dinner. Fish soup without potatoes. Fish cutlet with buckwheat. Salad of tomatoes and cucumbers.
• Evening. Salad of cabbage, herbs and sweet peppers, dressed with lemon juice.

Wednesday

• Morning. Wheat porridge. Boiled eggs. Sandwich with butter and cheese.
• Dinner. Stuffed cabbage rolls. Vegetable salad of cabbage, cucumbers, tomatoes and herbs. Baked apples.
• Evening. Yogurt with pineapple pieces.

Thursday

• Morning. Wheat porridge. Boiled eggs. Sandwich with butter and cheese.
• Dinner. Pasta with cheese. Vegetable salad of cabbage, cucumbers, tomatoes and herbs.
• Evening. Boiled fish.

Friday

• Morning. Mashed potatoes. Pork chop. Stewed cabbage with mushrooms.
• Dinner. Borsch without meat. Buckwheat with mushrooms. Boiled eggs.
• Evening. Aspic from the tongue.

Saturday

• Morning. Oatmeal. Casserole with apples and strawberries.
• Dinner. Chicken liver sautéed with onions and carrots. Rice porrige. Cabbage and pepper salad.
• Evening. Boiled eggs.

Sunday

• Morning. Pumpkin and millet casserole. A cheese sandwich.
• Dinner. Boiled sausages. Vegetable casserole.
• Evening. Boiled chicken liver.

Permitted and prohibited products

You can eat any food for breakfast. The restriction is imposed only on milk chocolate. Its use is prohibited. For lunch, certain rules are already established. It should be around one o'clock in the afternoon. The following combinations with meat and fish are prohibited:

• paste;
• bread and other baked goods;
• any type of potato;
• beans and corn.

The ban does not apply if soup is being cooked. You can add any products to meat or fish broth. However, the combination of a meat dish with soup is prohibited. The same applies to salads. Fried food is prohibited. Instead, you can steam, boil, bake or stew. It is better to avoid gas stations. The following products are prohibited:

• soy products;
• sweet and flour;
• pressed, condensed seasoning;
• porridge cooked in milk;
• products containing starch;
• nuts and carbonated drinks.

Other products are not subject to the ban. The drinking regime can be diluted with tea without sweeteners, coffee, compotes, fermented milk products, dry red wine, freshly squeezed juice. The following products are not prohibited for consumption. However, they can only be eaten in limited quantities. The list includes:

• rye crackers and bread;
• canned, smoked, pickled, fermented foods;
• seasoning, sauces, store bought;
• sour cream, mayonnaise and vegetable oil;
• Pasta should be consumed only from durum wheat;
• sausages, crab sticks;
• rice and low-fat cheese;
• corn and products made from it, different varieties of potatoes;
• apples, watermelon and plums.

During dinner there are stricter rules. Available for consumption:

• greens for any dish;
• seaweed for vegetables;
• natural spices;
• jellied meat and gelatin;
• kebab, if it was prepared without using vinegar;
• buckwheat noodles;
• dressing in the form of soy sauce or lemon juice;
• natural yogurt without additives.

Sushi, salty and smoked dishes, a combination of cereals and dairy products, and rice noodles are prohibited. The drinking regimen can be diluted with herbal tea and dry red wine.

How to lose weight for those who are constantly at work

It may seem to some that it is difficult for working women to follow the “Minus 60” diet. For example, how can those who stay late at the office have time to eat before six in the evening? Or what if there is a daily schedule?

As the author of the “Minus 60” technique says: “Desire is a thousand possibilities, reluctance is a thousand reasons.” In the first case, you can take lunch boxes to work. Moreover, the evening menu “Minus 60” is simple. And in the second, when coming from the night shift, you should have breakfast and only then rest. When you wake up, in this case, follow the rules for lunch.

Video on the topic: The main mistakes of those losing weight using the Minus 60 system

Diet 60 by Ekaterina Mirimanova: sample menu for the week

It’s not always easy to think through the right menu on your own, so below is the diet for the week, which you can stick to completely or change certain items from day to day on your own. The main thing is to take into account the compatibility of products.

Monday

Breakfast: potato babka, cheese, coffee.

Lunch: lean cabbage soup, turkey, plums.

Dinner: fermented baked milk, kiwi, tea.

Tuesday

Breakfast: banana, cheese, scramble, tea.

Lunch: celery salad, cod fillet meatballs, coffee.

Dinner: stewed chicken, juice.

Wednesday

Breakfast: cheesecakes, boiled pork, bread, coffee.

Lunch: bean soup, chicken pilaf, fruit smoothie.

Dinner: orange, beet caviar, tea.

Thursday

Breakfast: kefir, oatmeal with milk, any sandwich, tea.

Lunch: grated radish salad, stew with buckwheat, juice.

Dinner: yogurt, stewed zucchini, coffee.

Friday

Breakfast: yogurt, Polish pike perch, coffee with pastries.

Lunch: lean borscht, steamed chicken cutlets, tea.

Dinner: citrus fruits, buckwheat porridge, coffee.

Saturday

Breakfast: banana, dumplings, chocolate, tea.

Lunch: beetroot soup, lazy cabbage rolls, juice.

Dinner: cottage cheese, tea, crackers.

Sunday

Breakfast: kefir, pasta, ham, coffee.

Lunch: sorrel soup, liver roll, tea.

Dinner: rice with vegetables, juice.

Interesting fact ! When you eat a green salad or celery stalks, your body takes in fewer calories than it expends!

Expert reviews in support of the “Minus 60” diet

Reviews from doctors, in particular gynecologists, and nutritionists about the “Katya system” are very positive. Fitness trainers, psychologists, and healthy nutrition specialists also speak in favor of such a diet on the website of the “Minus 60” methodology.

They say that the “Minus 60” diet is maximally adapted to modern living conditions. In addition, it fully allows for relaxation. No disaster will happen if you break loose and allow yourself culinary liberties during the holidays. After them, just return to the “Minus 60” rules.

The peculiarity is that “minus weight loss” will not be extreme. Weight loss of 500-800 g per week, nutritionists say, is an excellent and healthy result. They claim that the body is able to burn no more than two kilograms of fat in 14 days. Everything above is lost water and muscle tissue. The fluid will be restored very quickly, but new fat will take the place of the muscles...

Reviews of those who have lost weight about the “Minus 60” system are also mostly positive. The girls even call the author of the technique in a friendly manner simply: “Katya.” And they share the following results on the forums: minus 7 kg in two months, minus 14 kg in four months, minus 18 kg in six months... Much depends on the initial weight. But in general, those who have lost weight say that this “plumb line” was comfortable and satisfying. Among the disadvantages, a delayed effect is noted. And many people find it difficult to control themselves after 18:00.

The “Minus 60” diet, the author of the method promises, will allow you to shed not only physical, but also moral “ballast”. Ekaterina Mirimanova’s advice really helps many women change, love themselves, and become that mysterious sorceress who turns all the disadvantages into advantages for herself. Finally, the “Minus 60” system by Ekaterina Mirimanova has more than 3 million followers all over the world.

Reviews and photos before and after

First, I looked at the girls' reviews, as well as before and after photos. What are they writing?

Katerina : I gained weight after the birth of the child. I decided to try Catherine’s system. Minus 10 kg with this program - easy!

Svetlana : I really wanted to lose weight. After learning about the system, I decided to try again. After all, many attempts failed. The dishes according to the system are delicious. Only after 6 am it’s hard to hold on. Then you get used to it. Plus, the physical education classes are well chosen. I studied hard. I eliminated sugar and bread from my diet completely, even up to 12 o’clock. Minus 14 kg in 40 days.

Galina : I’m losing weight with the Mirimanova system somehow slowly. Maybe many people are simply deceived that they are losing weight quickly? I only need to lose 4-5 kg. So far the first week has passed, minus 1.5 kilos.

Marina : I wanted to lose a lot. My weight was very high (I don’t want to write how much). At first I took information about the system from the Internet, then I finally bought a book. It was difficult without her. The products and exercises are listed there. I especially needed chips for psychological support. Sometimes I’ll lose my temper and start eating my favorite donuts. I sit, cry, eat and read a book. I finish the last donut and say: “That’s enough!” That's all. It takes a long time to get motivated. Nowadays, eating habits have simply changed. I lost 15 kg in six months. I know that more could have been done, but in the first months I sometimes broke down. Go for it, the program helps!

Ekaterina : I tried. But the fact that you are allowed to eat what you want there until 12 o’clock is very relaxing. With this condition, I let loose and overeat so much that my pants don’t fit. I especially devoured chocolates and sweets. You need to be careful not to overeat.

Sandra : From the moment the alarm clock rang until lunch, I grabbed all the goodies, all the food in general that I had time for. The fact that you can do everything in the first half of the day really relaxed me. Then it’s difficult to get ready to have lunch and dinner with restrictions. I need a tighter system.

And here are the “ before and after ” photos:

How to create a menu for breakfast, lunch and dinner using the minus 60 system?

Breakfast

For breakfast (until 12.00) you can eat absolutely anything, there are no restrictions. It’s difficult for people who are used to having breakfast with a cup of coffee and a sandwich. Of course, then they want to have a hearty meal for lunch. But even if you cannot have a satisfying meal immediately after waking up, there is an alternative solution: have a full breakfast 2 - 3 hours after sleep. That is, if you wake up at 6, then you can eat at 8.30 - 9 am. Many people have a question: how can you eat everything, even cakes and baked goods? Yes, that’s right, you can eat your favorite treat if you want. You can have chips, buns, pies, fried food. This does not mean that before noon you can eat three cakes, etc., everything should be in moderation.

For example:

• Mashed potatoes with cutlet or fried chicken leg, cappuccino with milk.
• Any milk porridge, juice.
• Sandwich with ham and cheese, black tea with condensed milk.
• Pasta with various sauces, cookies, black coffee.
• Boiled eggs, white bread sandwich with cheese, jelly.
• Omelet with pieces of meat, white bread, herbal infusion.

The only thing that should be controlled is the consumption of mayonnaise and sour cream - 1 teaspoon.

Dinner

The best time on the minus 60 diet ends at 12.00. Lunch is at 14.00. The fact that you cannot eat certain foods during lunch does not mean that it will be inferior.

• Lunch – liquid dish, main course, fruit dessert. Please note that you cannot eat already fried food!
• Mayonnaise and sour cream should also not be consumed during lunch. But this is not the end of the world, there are many very tasty sauces based on olive oil with spices, as well as tomato.
• Liquid food must be present. For example: soup, but if it is prepared with meat broth, then we do not add potatoes and vice versa. Mutually exclusive are: meat, fish/pasta, potatoes. These products are not compatible on the same plate.
• Soups with peas or beans are quite filling and ideal for lunch
• You can eat canned food and pickles, but only within reason.

For example:

• Vegetable soup, pea puree with cutlet (fish or meat).
• Soup with meat (no potatoes), vegetable puree with boiled chicken breast, light fruit salad.
• Shchi (vegetarian), stewed cabbage with mushrooms, tea with lemon.
• Seafood soup, goulash, juice.
• Puree soup (for example pumpkin), rice with vegetables, herbal infusion.

Dinner

Dinner should be at 18.00, no later. But this is ideal, we need to strive for this. If you are at the beginning of your weight loss journey, then you can have dinner at 20.00. The most important thing is that after dinner you don’t need to run and collapse on the bed watching the TV, where you’ll be asleep in 20 minutes.

• At least 2 hours of vigorous activity should pass from the last meal to bedtime. Nobody says to jump rope, but you shouldn't just lie there, go about your usual evening activities.
• Dinner should be one fourth of what you eat for the whole day and should be fairly light. Food should be boiled or steamed. Spices and salt are added to taste, but you should try not to add too much salt, and try not to add sugar to your drink after lunch.
• In fact, there are many options for dinner. This could be milk and its derivatives, fruits, cereals, vegetables, even fish or meat. But the only rule is separate meals.

Foods that should not be eaten:

1. Everything is sweet.
2. Fried food.
3. Baked goods, any kind of baked goods (buns, rolls, pies, pizza).
4. Sweets, chocolate.

Sample menu:

• Vegetable salad.
• Dietary cottage cheese casserole, herbal decoction.
• Cottage cheese with fruits and berries (no sugar).
• Boiled chicken breast.