Weight normalization system "Minus Pound"

General rules

The minus pound diet is a fresh, unique weight loss system proposed by a teacher at Novosibirsk University, hiding under the pseudonym Victor Mercator.
Seven years ago, he posted the tenets of the innovative “System of Normalization and Weight Maintenance” on the official website of the minus pound diet. There you can also get acquainted with the history of diets, publications, use calculators, take tests, discuss interesting topics on the forum and, most interestingly, take distance learning courses “Your own nutritionist” and “Home nutritionist”. The main condition for successful weight loss and maintaining diet weight is to lose no more than one pound per week, that is, 400 g. It is this plumb line that prevents the body from going into stress and continuing to successfully lose weight. To achieve such a clear, permanent result, it is necessary to correctly calculate the number of calories that can be consumed per day:

• to maintain existing weight, the calorie content of the daily menu must be calculated using the formula: (height (in centimeters) – age (in years)) x 6 + (weight (in kilograms) x 20) = X kcal ;
• to lose weight, you need to subtract 400 calories from the amount received;
• women taking hormonal pills during the first half of the menstrual cycle need to reduce their caloric intake by another 200 calories, that is, by 600 from what was obtained according to the formula.

Determine the success of weight loss after 2 weeks

To understand whether you are doing everything right - moving towards your ideal weight, the author suggests determining your typical weekly weight. To do this, you need to weigh yourself on an electronic scale every day at the same time after using the toilet, but before breakfast (to know the exact smallest fluctuations in weight). The recorded numbers of all seven days of the week should be arranged in ascending order; the fourth number is your typical weight.

In the second week, you need to do the same thing and compare it with the typical weight of the first week: if it has decreased by 400 g, then you have calculated your daily caloric intake and you can continue in the same mode. If the typical weight of the first week differs from that of the second week by less than 400 g, then the daily calorie intake should be reduced by 100 calories, if more than 400 g, then increased by 100 calories.

Attention!

In order for weight loss to be stable, it is important not only to adjust the calorie content of the daily menu, but also to be physically active.

Walking in nature as a way to preserve your metabolic rate

Due to the constant reduction of the menu and the loss of kilograms, the level of metabolism can decrease, so every kilogram lost means the need for physical activity, for this you can use exercise equipment (spend 20 calories for every kilogram lost) or daily walking - 300 m for every kilogram.

Thus, if you have already lost 10 kg, then to continue losing weight and maintaining your metabolic level, you need to walk at least 3 km while walking in the fresh air or on a treadmill.

Weight loss system "Minus Pound"

The “Minus Pound” weight loss system was developed several years ago by Novosibirsk nutritionist Victor Mercator and immediately gained popularity among supporters of healthy weight loss. This is not a quick diet; its effect is designed to last for months. And you can’t call it a diet in the generally accepted sense; it is a way of eating in which weight is gradually but surely reduced.

The name “Minus Pound” is somewhat incorrect, since the norm for weight loss is 400 g, and a pound is still 453.6 g, but these are details. But these lost 400 g will be fat, and not liquid and muscle, as happens with conventional “fast” diets.

The essence of the “Minus Pound” method

Anyone who has ever tried to lose weight knows that to lose weight we need to burn more calories than we consume. Victor Mercator calculated that reducing the energy value of the diet by 400 kcal is ideal for losing weight.

On the one hand, 400 kilocalories is enough for weight to be steadily reduced, and on the other hand, the body will not feel a sharp restriction, which means it will not turn on its mechanisms for saving and accumulating fat.

The author of the method assures that with the correct calculation of calorie intake and strict adherence to it, you will lose about 400 g per week. Fans of quick weight loss are unlikely to be interested in such a diet, but for supporters of healthy weight loss it will definitely be suitable.

Attention!

Minus Pound is especially recommended for people with severe obesity; this will help avoid health problems that often occur with a sharp change in caloric intake.

In addition, the skin will have time to react to changes in the body, so the risk of “leather aprons” is significantly reduced.

How to calculate calorie intake?

Some diets require you to know your current and ideal weight. In Minus Pound, only your kilograms at the moment are important, because you can stop at any time, ceasing to subtract 400 kcal from the current norm.

Find out your real weight

To do this, weigh yourself every morning for a week on electronic scales (they give an error of only 100 g, mechanical ones are not so sensitive) and be sure to record this. Yes, you will have to keep a diary of your weight and calories. And once again “yes”, from now on you need to weigh yourself daily.

Now write down all the values ​​from smallest to largest, for example:

64,7; 64,7; 64,9; 65; 65; 65,1; 65,2.

The central (fourth) number will be your current weight.

Then you can proceed to calculating your calorie intake.

Formula Minus Pound:

[height in cm – age in years] x 6 + [weight in kg x 20] = kcal norm
Let’s explain with a clear example:

Height 172 cm, age – 28 years, weight – 65 kg

(172 – 28) * 6 + (65 * 20) = 2164 kcal – the norm for maintaining weight

If you want to lose weight, subtract 400 kcal

2164 – 400 = 1764 kcal

1764 kcal per day is the norm for a week if your weight is 65 kg. When your weight changes, you will need to recalculate your weekly intake.

Agree, not so little, considering that most other diets would limit calories to 1200-1500. Thus, this diet is not “starvation”, which means it will be completely tolerated by the body.

What can you eat while losing weight with Minus Pound?

Anything is possible, always! If you are used to eating in the evenings, do not cheat on yourself, the main thing is to maintain your caloric intake. Of course, it is advisable (but not necessary) to follow the general wishes for a healthy diet:

• minimum fried and fast food,
• less baked goods and sugar,
• avoid products with gas or yeast,
• Divide your daily diet into 5-6 meals.

In the Minus Pound system, the main emphasis is on the number of calories. By strictly observing and correctly adjusting the energy value of your diet, you can lose up to 21 kg of fat per year.

How to adjust calorie content if it’s not 400 g?

As already mentioned, calorie intake is calculated for the week. In the first two weeks, no special results are observed, since the body is just adjusting to a new diet. But with the third, the process will “go.” Please note that the loss should be 400 g (±50 g).

- What to do if it takes less?

- Reduce the caloric content of your diet. Use an easy formula: 100 g = 100 kcal. That is, if you are losing three hundred grams instead of four hundred, subtract not four hundred, but five hundred kilocalories from the weekly norm.

- What if I lose more?

- Don’t rush to rejoice and slow down. It’s not for nothing that Minus Pound strictly stipulates 400 g. After all, the body can detect a sharp loss of accumulated fat over the years and turn on the energy saving mode. Use the same formula 100 g = 100 kcal, just in reverse. If you have lost five hundred grams, then for the next week subtract only 300 kcal from the norm.

On topic: Diet for weight loss Protasov

Important! The difference in the norms of adjacent weeks should not exceed 200 kcal, even if, when corrected, the formula shows otherwise.

Pros and cons of the Minus Pound system

In our opinion, the advantages of the Minus Pound system are enough to immediately begin achieving your long-term dream of a beautiful body. And the disadvantages are completely frivolous, although for some it will be a huge problem to start a diary and enter a couple of numbers in it every day. But this is a question of motivation.

Everyone decides for themselves whether to lose weight in a week and then gain twice as much, or to lose weight for a whole year, but forever.

But listen to your body and common sense: a diet with gradual weight loss wins on all fronts.

And who wants everything at once, answer yourself honestly, you somehow lived overweight all the past many years? Be patient for another year so that you never return to your previous dimensions.

Source: https://fitdiets.ru/dieti-poxydenie/dieti/sistema-poxudeniya-minus-funt.html

Authorized Products

Victor Mercator believes that you can eat any food, there are no prohibitions - only daily calorie content and balance are important:

• complex carbohydrates should be 30-40%, it is best to focus on cereals and vegetables, fruits;
• 40-50% protein, it is best to give preference to vegetable protein, seafood, dairy products, and lean meats;
• 15-20% fat is a prerequisite for a balanced healthy diet, the best sources are vegetable oils, nuts, seafood, without fat the weight loss process will only be slowed down, so do not forget to season the salad, for example, with olive oil, and stew vegetables with the addition of sunflower and pumpkin oil , regularly eat sea fatty fish.

In addition, once a month it is permissible to attend a corporate party or celebration, where ethics requires the consumption of alcohol, as well as smoked meats, pickles and sweets.

Table of permitted products

Fully or partially limited products

This is not to say that the “Minus Pound” diet has restrictions on the choice of foods; their calorie content is important. But if you use common sense, it is clear that excessive consumption of fatty, smoked, salty, and sweet foods can lead to irreparable consequences:

• fatty meat, butter, spread, margarine, etc. – with everyday use or their dominance in the menu, malfunctions of the liver, gastrointestinal tract, pancreas, diseases of the cardiovascular and endocrine systems are possible;
• a lot of carbohydrates - sugar, starch - this is a direct road to diabetes , pancreatitis ;
• a lot of protein - boiled chicken fillet, cottage cheese, eggs also cannot be the main thing on the table, because they put a huge load on the kidneys;
• salty - it is recommended to limit salt consumption to 0.5 teaspoon. spoons so that fluid retention does not occur and, as a result, swelling .

Thus, “distortions” in any direction - carbohydrate, protein or fat - mean that the diet is not balanced, the body does not receive everything it needs for life or receives too much of something, overloads certain organs and this will certainly affect the complexion and health skin, nails, hair, gastrointestinal tract. Pain is possible as a signal of disturbances in the functioning of organs, and then irreparable - the development of chronic diseases, for example, diabetes mellitus , pancreatitis , cholelithiasis , atherosclerosis , etc.

Table of prohibited products

Menu (Meal Schedule)

The daily menu of a person weighing 85 kg, height 170 cm and aged 25 years should have the following calorie content:

(170 – 25)*6 + 85*20 = 2570 kcal.

That is, 2570 - to maintain weight, and for weight loss - 2170 calories.

Sample menu for weight loss

Diet "Minus a pound" for weight loss

Relatively recently, a unique program “minus a pound” appeared on the Internet, with the help of which people began to successfully lose excess weight. The author of the system is nutritionist Victor Mercator from Novosibirsk. What is the minus pound diet? Read all about it further in our article.

The program guarantees a stable reduction in body weight without strict dietary restrictions. It is important to carefully monitor the calorie content of the menu, which is calculated individually for each person.

On the subject: Drinking diet pros and cons

Description of the Minus Pound power system

As the name suggests, the minus pound menu system involves losing 1 pound (0.45 kg) of weight weekly. You will have to regularly analyze the results and adjust your diet. If you lose weight too slowly, you will have to reduce the total number of calories, and if you lose more than 400 g, the calorie content will be increased.

For the most accurate control, buy high-quality electronic scales and weigh yourself every morning on an empty stomach, but after using the toilet. Write down all the results, and at the end of the week display the average weight: arrange your body weight in ascending order and take the fourth number.

How to calculate calories using the "Minus Pound" system

The effective diet minus pound calculator is quite simple, allowing you to calculate the optimal daily caloric intake. Use a simple formula:

height in centimeters * 6 + (weight in kilograms) * 20

Subtract 200 from the resulting number, and you will find out your nervous caloric intake to maintain your existing weight. As you understand, you need to cut this figure by subtracting another 400 from it - this is the number of calories you can consume using the nutrition system minus a pound for weight loss.

For two weeks, stick to the calculated caloric intake when drawing up your daily diet, and then determine whether you managed to lose weight by 400 g per week. If you lose more, you need to add 100 kcal to the daily menu, and otherwise take away the same amount. For the minus pound diet to work well, count calories and lose weight - it’s not difficult if you keep a diary.

You can continue losing weight as much as you wish until you achieve the desired result. Ideally, you should lose up to 2 kg monthly, which is not too bad.

Sample menu for the “Minus a Pound” diet

You understand how the weight normalization system minus a pound works, but now let’s look at the menu using a specific example with a norm of 2000 kcal per day. You can start the day with a cup of unsweetened coffee and toast with natural honey, and then you can snack on a vegetable salad with an egg.

For lunch you can eat creamy soup, a chicken cutlet and a salad of tomatoes, cucumbers and herbs. Snack on an apple in the afternoon, and for dinner, boil or bake beef, eat a tomato and drink a cup of tea with honey. Before bed, kefir or natural yogurt is allowed to satisfy hunger.

The minus pound diet has different recipes, depending on your preferences. As we said, you can eat whatever you want, but it is important to stay within the calculated calorie content.

Reviews about the diet

The minus pound system has quite good reviews and examples, but is not without its drawbacks. The main one is the need to constantly highlight calories, which takes time. It also turns out to be difficult for beginners to keep their diet within the caloric range.

Some nutritionists are skeptical about the pound-minus diet menu because it does not take into account the ratio of fatty acids in the daily menu. Despite all this, the minus pound program has good reviews and really gives positive results to those losing weight. If you find signs of excess weight, we recommend trying the described nutritional system to understand whether it suits you or not.

Source: https://www.sportobzor.ru/neobychnye-diety/sistema-minus-funt-dlya-pohudeniya.html

Advantages and disadvantages

Calculating the calorie content of the daily diet

A scale, a table of caloric content of foods, a pen, a notepad and an irresistible desire to wear clothes two sizes smaller - these are the things that people who are losing weight cannot do without. How many calories each individual needs depends on many factors: age, gender, lifestyle, metabolism. An athlete's diet is higher in calories than that of an accountant or programmer.

Use the food calorie calculator to find out how much energy you need for the normal functioning of your body.

• 18-30 years old: multiply the coefficient 14.7 by your weight, add the number 496 to the product.
• 31-60 years old: multiply the coefficient 8.7 by your weight, add the number 829 to the product.

Multiply the result by the K2 coefficient (if you have a sedentary job and rarely go to the gym: K2=1.4; if you lead an active lifestyle: K2=2).

For example, if you are 33 years old, rarely exercise and weigh 72 kg, the calculation would be:

(8.7*72+829)*1.4=2037 kcal.

2037 kcal - this is how much energy is needed to maintain weight. If you set a goal to become slimmer, the number of kilocalories consumed should be reduced by 400-200 kcal per day (depending on your health status and external stress). Weigh yourself and record your results daily.

If after a week your weight has decreased by 400 g, continue to do everything the same, you are going in the right direction. If after a week you have lost more than 400 g of weight, increase the calorie content of your diet by 100 kcal; by less than 400 g, reduce the calorie content by 100 kcal.

Reviews and results

• Olya, 22 years old: “... I never wanted to count these stupid calories, but my extra 3-5 kg ​​always upset me terribly and I resorted to extreme measures: I starved, sat on kefir, parsley, oranges, but the weight came back very quickly. I had to start all over again until I discovered the minus pound system, now I manage to maintain weight, and I already know the calorie content of almost all foods by heart.”
• Valentina, 52 years old: “... When my therapist told me that I would have to lose 25 kg in a year, I was very upset and did not understand why I had to torture myself for so long. But then all these diaries and calculations carried me away and I lost 35 kg in 2 years, while my friends suffer and sometimes cannot get rid of even a couple of extra kilos.”

Advantages of the “Minus Pound” system

1. You can eat whatever you want. It can be either sweet cakes and pastries, or fatty fried meat - whatever your heart desires. However, you will have to meet the permissible daily caloric intake, which will be quite difficult when consuming such products.

2. You can eat at any time. You don’t have to fast after 6 pm, as with many diets, or do fasting days on water and apples.

3. Weight loss is stable. You will be able to know for sure what your body weight will be by a certain date - New Year, a trip to the sea, etc. The weight will not “stand still”, as happens during strict diets.

4. You will not harm your health. Your body will feel completely comfortable, your skin will not begin to sag and sag, and your metabolism will not deteriorate. You will also not be bothered by fatigue, headaches, irritability, bad mood and other unpleasant consequences of rapid weight loss. That is why the minus pound system during pregnancy is also very common.

5. No breakdowns. Since with this system you can eat whatever you want, the likelihood of any violations becomes much less than when following traditional diets. Moreover, in the absence of any taboos, it will be much easier to adhere to such a system.

Read below from our users what reviews and examples the minus pound system has.

Diet price

The cost cannot be unambiguous, because you create the menu yourself, based on the calculation of daily calorie content and personal preferences. But to create a healthy, balanced menu for 2000-2200 calories, you will have to spend at least 150-200 rubles. Of course, you can buy products in bulk, buy them on special offers and in large packages, prepare home-cooked meals and not overpay in cafes and street kiosks - this will help you significantly save your budget and spend no more than 1,000 rubles a week.