Mirkin's diet: getting rid of extra pounds and complexes

General rules

As practice shows, the most effective dietary programs are diets designed for a long period and gradual weight loss.
They are based not just on limiting certain food nutrients, but on normalizing disturbed metabolism and changing eating behavior due to a change in the patient’s psychological mood (motivation, psychological attitude towards results). Among dietary programs of this type is Dr. Mirkin’s diet (more correctly, Dr. Mirkin’s weight loss system, which includes a set of postulates, the observance of which leads to the goal of weight loss). Vladimir Mirkin, a psychotherapist by training, specializes in the treatment of obesity . In his weight loss system, he pays special attention to psychological aspects that allow his patients to realize:

• Your personal responsibility for your weight.
• The need for active action (control of bad eating habits - non-compliance with the daily routine, overeating, eating unhealthy foods).
• The importance of having a strong desire (motivation) to get rid of excess body weight.
• The need to draw up a clear plan to achieve the goal, which indicates target weight indicators, time frames and rate of weight loss.
• The importance of creating a new diet, developing different eating behavior and combating feelings of fear, uncertainty, and negative emotions, which is achieved through psychotherapy or auto-training.

In addition to the psychotherapeutic component, Mirkin’s weight loss system also includes a dietary component. In fact, his nutritional system refers to a low-carbohydrate, low-calorie diet. Dr. Mirkin believes that the energy value of the daily diet should not exceed 1,500 kilocalories. Once or twice a week, it is allowed to increase the calorie content of the daily diet by 200-300 kcal to avoid the “plateau” effect (slowing metabolism ). At the same time, there is no need to calculate the calorie content of food. According to the author, it is enough to adhere to the list of permitted/prohibited foods and an approximate daily menu.

Also, Mirkin suggests following a number of simple rules in nutrition for weight loss:

• From the first course, eat only rich broth, excluding the grounds, except cabbage; do not use carbohydrate side dishes in second courses, being content with its protein component (cutlet, piece of meat, fish) and permitted vegetables; Avoid sweet, sugar-based desserts.
• Eat only when you feel very hungry.
• Stick to fractional meals, eat food in small portions (200-250 g), if you have a strong feeling of hunger, snacking on vegetables (no more than 100 g) is allowed between meals.
• Chew thoroughly and absorb food slowly.
• Before eating (10-20 minutes before) drink a glass of water.
• Practice fasting days (once a week) alternately on cottage cheese, kefir, apples, and pumpkin.

The author includes low-fat meat products as permitted products: pork, beef, veal, rabbit and poultry meat (except for fried duck), fish and seafood, low-fat dairy/fermented milk products, cheeses no more than 40% fat, mushrooms, eggs, unsweetened fruits, vegetable oils, non-starchy vegetables (radish, green leafy vegetables, beets, various types of cabbage and onions, carrots, cucumbers, tomatoes, zucchini, garden herbs), herbs, spices, sugar-free drinks.

The following should be excluded from the diet: wheat bread and bakery products, cereals (pearl barley, buckwheat, semolina, rice, rolled oats, wheat), rice, pasta, fatty meats, canned fish (sprats in oil, cod liver), crab sticks, fatty dairy products (sour cream, cottage cheese, ice cream, cheeses with more than 40% fat content), starchy vegetables (potatoes, dry peas, corn, eggplant, mature beans), refractory animal fats and butter for spreading on bread, confectionery, sugar, cookies , candies, chocolate, fruits (bananas, dates, cherries, apricots, figs), nuts, dried fruits.

The author recommends cooking exclusively with vegetable oil, and instead of sugar it is allowed to use saccharin .
The duration of the diet is determined by the goals, timing and rate of weight loss. To achieve the required body weight and maintain it, the author recommends leading a healthy lifestyle, focusing on moderate physical activity on various muscle groups and physical activity immediately after eating.

The essence of the diet

The diet involves unconditional refusal of a certain list of products. Proteins and fats remain untouched in the diet, they can be eaten in almost unlimited quantities, but carbohydrates - exactly as much as the body needs for normal functioning.

Sample menu diagram:

• Only broths are allowed from first courses;
• main courses should be protein (meat, fish, milk);
• You can't have sweets for dessert.

At first it may seem that this is a rather harsh method of losing weight, but after trying it, many remained on this diet not only for the recommended 2 weeks, but much longer.

Since the author of the system is a psychotherapist by training, this left a special imprint on the diet. In his opinion, the causes of excess weight should be sought, first of all, in a person’s attitude to food, and metabolism, age and hormones are only secondary factors. Motivation and restoration of mental balance are mandatory components of his technique.

Authorized Products

Dr. Mirkin's diet includes:

• Lean red meat (veal/beef), rabbit meat, poultry - turkey, chicken (without skin) boiled/baked.
• Whole grain/rye bread.
• Fish and fish products, seafood, seaweed.
• Chicken/quail eggs boiled soft-boiled/hard-boiled or in the form of an omelet/fried egg.
• Low-fat dairy and fermented milk products and drinks. Cheese - no more than 40% fat content.
• Vegetable fats (linseed, olive, sunflower oil).
• Non-starchy vegetables (various types of garden greens, asparagus, green beans, cucumber, celery, garlic, lettuce, sweet peppers, onions, cabbage, zucchini, green peas, spinach) both separately and together in any form.
• Sour fruits: citrus fruits, apples, plums, pears.
• Rosehip decoction, still mineral water, green and herbal tea, juices from permitted vegetables.

Table of permitted products

Reviews

Each consumer can provide themselves with the best results and complete safety when following the principles of the Mirkin diet only by reading the reviews of people who have already experienced all the advantages and disadvantages of the Russian doctor’s program. Real reviews will save you from mistakes and allow you to correctly adjust the menu in favor of high efficiency and practicality.

Next, we have prepared for you several useful reviews and recommendations from experts, using which you are guaranteed to create the most favorable conditions for individual loss of extra pounds.

Rimma

I’ve been on Mirkin’s program for six months now. It took me a long time to adapt to the menu. I couldn’t get out of the habit of my favorite food, but it’s okay, everything worked out and I can already boast about the result.

Recommendations from a specialist: In the dietary program of a Russian specialist, it is important to pay special attention to the psychological aspect. All the difficulties that accompanied you throughout the entire period of losing weight are directly related to the fact that you mentally could not let go of junk food.

Marina

I lost weight to the desired level in only 10 months. This program is suitable only for those people who know how to endure and wait. It’s really hard not to lose your temper, especially when you’re at some kind of celebration.

Expert recommendations: Large feasts and various events are a test of your faith in the result. If you can control yourself before consuming junk food, then you are guaranteed to lose weight.

Kira

The weight came off very slowly. I thought 2-3 months would be enough for me. As a result, there were still surpluses at 6.

Expert's recommendations: To increase the effectiveness of the Mirkin program, you need to simultaneously exercise and take daily walks. Additional physical activity stimulates the metabolic processes you need.

The basic component for losing excess weight according to Mirkin’s method is the internal attitude. To achieve the results you want, you must completely put aside self-doubts, fears and prejudices. The result directly depends on the psychophysiological background of the individual.

Fully or partially limited products

Dr. Mirkin's diet for weight loss excludes:

• Bakery products made from wheat flour.
• Pasta, cereals, white rice, dough products, pancakes, dumplings, pancakes.
• Red fatty meat, sausages containing a lot of fat, waterfowl poultry (duck, goose), fast food products, semi-finished products, smoked meats, animal fats (bacon, lard), mayonnaise, canned meat/fish, butter.
• Dairy products and drinks with high fat content. Cheese with a fat content of more than 45%.
• Products containing fast carbohydrates - condensed milk, candy, honey, sugar, confectionery, jam, jam, waffles, chocolate, ice cream.
• Starchy vegetables (potatoes, beets, turnips, carrots, corn, eggplants).
• Sweet fruits, dried fruits (raisins, figs, dates).
• Alcohol, sweet black tea, mineral water with carbon dioxide, sweet drinks.

Table of prohibited products

Happy patients of Vladimir Mirkin

On Dr. Mirkin's website you can see interesting information regarding the achievements of some of his patients. It never hurts to explore additional information on the site that can inspire and motivate many readers. By the way, motivation is a fairly important factor in this matter, since only when you have someone to look up to can you achieve certain results. Such information, as on Mirkin’s website, definitely inspires heroism!

Mirkin diet menu for 14 days (diet mode)

The nutrition menu is based on a list of foods allowed and prohibited by the author of the diet, which allows you to create a diet whose calorie content does not exceed 1500 kcal/day.

Below is an indicative menu for 14 days:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

For the next 7 days, the menu is repeated or combined from dishes from the previous week.

The essence of the weight loss method

The Mirkin diet is characterized by key features that distinguish it from other methods of losing excess weight. The technique is based on psychological dependence on food. Dr. Mirkin claims that the reason for significant weight gain is considered to be a lack of willpower and the presence of psychological problems.

To cope with a problem, a person must focus all his efforts on the goal. It must be clearly formulated and kept on track to achieve the required results. Many people try to lose weight mindlessly and do not concentrate on the desired effect.

Dr. Mirkin's diet is based on the following rules:

1. Only the person himself is responsible for the appearance of excess weight. There is no need to find excuses in external factors or the influence of other people.
2. Losing excess weight is necessary only for yourself. You should not try to lose weight for the sake of your husband, parents or children. Only in this case will it be possible to form effective motivation and facilitate the process of losing weight.
3. It is important to set the right deadlines and goals. It is not recommended to consider losing weight as a lifelong endeavor. The doctor is recommended to allocate specific time to obtain the desired effect. If necessary, you can always increase the time frame.
4. Choose your own diet. It should be varied and enjoyable. Dishes should be easy to prepare and affordable.
5. You need to eat according to your appetite, not according to a schedule.
6. You need to start the diet immediately. It is not recommended to postpone it to the weekend, Monday or next month. The very next meal should be made lighter, reduce the amount of fat and reduce the portion size.
7. Understand that there is a direct connection between the desired result and the diet. This means that you need to burn more calories than your body gets from food. The effective difference should be 300-500 kcal.
8. You definitely need to practice self-hypnosis. To make it easier to give up unhealthy foods, reduce portion sizes and reduce calories, you need to set yourself up for success. The doctor advises forming associations with high-calorie foods. So, you can think about what unpleasant consequences their use provokes.
9. Don't follow your habits. If a person likes to eat while watching TV, you can replace this habit by drinking water or kefir. Gradually, it will be possible to completely abandon it.
10. You shouldn’t perceive a new diet as something difficult and scary. It should be treated as a natural process. It is recommended to create a plan indicating the calorie content of food and activity.

To lose weight using Dr. Mirkin's diet, you need to have an inner desire. At the same time, fears, complexes, and insecurities should be put aside. A person must concentrate on the result and perform actions to obtain it.

Although the Mirkin diet does not require fasting, this does not mean that you do not need to watch your portion sizes and calories. It is recommended to eat only when you feel hungry.

Mirkin's diet: reviews and results

Reviews about Dr. Mirkin’s diet are few and quite contradictory. Perhaps this is due to the specifics of his weight loss program - the need for personal contact with a doctor before starting a diet, since Dr. Mirkin in his weight loss system places the main emphasis on psychotherapy, preferring group psychotherapy. The official website of the author of the diet contains a schedule of sessions in various cities and invites everyone who wants to lose weight to these sessions.

• “... The Mirkin diet was recommended to me by friends who had already practiced it and got good results. On their recommendation, I got an appointment with a doctor, who helped me psychologically tune in to the long process of losing weight, gave me auto-training exercises and a description of my diet program. At the same time, I bought 2 of his books, which I studied with pleasure. I was on his diet for 6 months, since my weight exceeded the physiological norm by 18 kg. I followed all his recommendations, regularly practiced fasting days, and constantly practiced self-hypnosis. On the advice of the doctor, I changed my lifestyle - I started going into the pool and taking daily walks of 5-7 km at an average pace. Six months later, I almost returned to a full life again and felt like a woman. Thank you Dr. Mirkin! I recommend it to anyone who is unable to overcome the problem of excess weight.”
• “... I really liked Mirkin’s diet because it includes a large list of permitted foods from which you can prepare a varied menu. I didn’t feel any hunger at all, unlike other mono-diets, and my result was 4.3 kg in 30 days, which suits me quite well. I think I will practice this diet regularly.”

Psychological aspect

Even the most effective diet, according to Mirkin, will not work if you do not work on your motivation and psychological attitude. Therefore, he begins his lessons and master classes by programming people to lose weight. Everyone should:

• imagine how much his life will change in a positive direction after losing weight;
• set a goal: I will lose so many kilograms in such and such a period of time;
• develop iron-clad confidence in the achievability of your goal;
• set yourself up to strictly follow all the rules;
• understand the harm of prohibited products in order to give them up forever.

And only after this Mirkin voices the conditions without which weight loss is impossible. Compliance with them is the so-called psychological “entrance” to the diet, moral preparation for new eating behavior.

Condition 1: only you are responsible for your figure

You can't hold someone else to blame for being overweight. If you are still looking for reasons in hormones, work, diseases, slow metabolism, you will not be able to lose weight. First you need to find the root of the evil in yourself: it’s you who eat too much, it’s you who lead a sedentary lifestyle, it’s you who don’t exercise. A person losing weight must fully realize that everything is in his hands, and only he himself can change his life for the better. Refusal of personal responsibility makes the diet ineffective.

Condition 2: you must sincerely want to lose weight

If you decide to lose weight because it’s fashionable or you were forced, nothing will work out. This discourages initiative and makes your participation in the process passive. In this case, the goal is different - not to become slim, but to brush off annoying relatives and loved ones: “I’m on a diet!” Only those who sincerely dream of a beautiful figure without fat deposits will achieve results. The desire must be strong and hard-won. Mirkin repeatedly talked in his books about how he was forced to refuse patients only because they themselves did not want to be treated.

Condition 3: you need an iron motive

Write down 3-4 compelling motives: I want to lose weight so that...

• improve well-being;
• make your husband fall in love with you again;
• be more beautiful than your friend;
• get rid of internal complexes, etc.

Mirkin helps in his books with the formulation of motives. Without them, he does not recommend even starting a diet.

In addition, he strongly advises avoiding so-called justifying motives, which will certainly interfere with weight loss: I’m quitting the diet because...

• Tomorrow is my husband's birthday;
• we were invited to a wedding this weekend;
• I still don’t have the strength to complete it;
• I'm stressed and need to comfort myself and have a drink.

The doctor notes that the struggle between these types of motives is natural, but the attitudes of the first block must win in it.

Condition 4: plan to lose weight

A person losing weight should see real numbers: how much he weighs now, and the one he is striving for. All this can be calculated using special formulas (for example, Broca). Mirkin offers his diet only to those who suffer from excess weight or obesity, III degrees (he sends them for treatment to professionals). The doctor explains in detail to his patients how weight loss can occur:

• the first 3 weeks - losses can be up to 10 kg;
• the next week may become a “dead zone” when the weight remains at the same figure, even if you continue to strictly follow the rules of the diet: this is lipid metabolism being rebuilt in a new way;
• next 3 weeks - weight loss will occur at a slower pace, you can get rid of 5-6 kg;
• then the “dead zone” may occur again.

Understanding this scheme allows you to set realistic goals: 10 kg per month, not per week.

Condition 5: organize new eating behavior

Mirkin convinces his patients that his nutritional system is not a diet, but the development of new eating habits that should be followed throughout life. This will allow you to look slim and fit until old age. Therefore, he conducts group trainings, where he forces people to treat new dietary restrictions as a healthy lifestyle, which they will now lead for the rest of their days.

Condition 6: start

Mirkin advises not to sit at the entrance to a diet for too long. If a person was unable to prepare himself psychologically in 2-3 days, he is sure that the preparation will last forever, and always with justifiable motives:

• I'll start on Monday;
• I won't be able to stand it;
• I'm afraid of hunger;
• I'm lazy;
• we need to find like-minded people, etc.

You need to overcome this barrier in order to start a diet not on the first day of the next month, but tomorrow, especially since Mirkin does not link it to the days of the week - you don’t have to wait until Monday.

Condition 7: using auto-training, believe in the results

Both at the stage of preparation for weight loss and during the diet, the doctor advises conducting self-hypnosis sessions - auto-training - twice a day. This is best done while lying in bed. You need to relax as much as possible, close your eyes and slowly say your motivating formulas. This can be done during the day - every time you want to eat something forbidden. The main thing is to associate food restrictions not with a feeling of hunger or longing for a cake, but with the positive improvements that they will bring. For example: “Today’s fasting day is my beautiful body and the attention of men after 2 weeks.”

Many experts note that this is not just a diet, but a whole system with restrictions not only in food, but also in thoughts and lifestyle.

Motivation for losing weight: facts that will make you change! About this in our article at the link.

Principles of losing weight according to V. Mirkin

The elimination diet created by this specialist is based on a psychological aspect. He believes that the main reason for gaining extra pounds is a person’s lack of will.

Therefore, the main task comes down to deciding on the final goal and moving towards it in small but proven steps

The rules for getting rid of extra pounds according to Mirkin can be described as follows:

1. Only the person himself is responsible for his body, so there is no need to blame someone for the appearance of excess weight.
2. You need to lose weight for yourself , and not for someone else, otherwise achieving your goal will be extremely difficult.
3. It is important to set specific time frames , which will make it easier to follow the rules and lead to the desired result faster than originally planned.
4. It is recommended to develop the menu yourself, taking into account personal preferences.
5. Meals are not limited in time , i.e. you can have breakfast, lunch, dinner and a snack whenever you want.

Principles of the Mirkin diet
If you read the reviews and results, you can conclude that this style of eating really works.

According to Mirkin, an important role, first of all, is played by the inner attitude: it is self-confidence that will help overcome any obstacles

Restrictions

Contraindications to the diet include the following aspects:

• pregnancy and lactation (although this is only a conditional contraindication, since you can go on a diet, the main thing is that the diet is varied);
• allergic reaction to specific foods (they must be replaced with something else);
• age up to 16 and from 55 years, because due to the instability of the body, sharp dietary restrictions can lead to problems;
• gastrointestinal disorders;
• diseases of the liver, kidneys, gastrointestinal tract - acute and chronic;
• endocrine disruptions;
• mental disorders;
• problems with the heart and blood vessels.

In other cases, it is possible and even necessary to adhere to Mirkin’s weight loss principles.

Contraindications to the Mirkin diet

Advantages and disadvantages

One of the main advantages of the diet is its good effectiveness. If you strictly follow all the rules, you can lose up to 5 kilograms in a week. In addition, some, losing weight on the Mirkin diet, managed to get rid of 50 kg or more, even more than a hundred. Of course, we are not talking about quick weight loss. It took more than a year. But this once again proves that Mirkin’s diet works. At the same time, a person does not experience great hardships and difficulties. However, it is important to take into account your initial data, lifestyle and level of physical activity. The benefits of the Mirkin diet are:

• Cleansing the body of toxins and excess intercellular fluid. Reducing blood cholesterol levels.
• No exotic ingredients are required for preparation. They are always available in a regular store.
• The diet goes without hunger strikes, during it there is no dizziness, no weakness is felt.
• The diet contains a lot of protein, so you can and even need to engage in physical activity.
• The process of losing weight on the Mirkin diet goes smoothly, so there are no problems with the skin, but on the contrary, its condition improves, as well as hair and nails.
• Thanks to a balanced diet, you do not need to take vitamins and special complexes.
• No special culinary skills are required. You can cook what you are used to, the main thing is to exclude harmful foods.
• Few contraindications and side effects. Therefore, almost everyone can adhere to it. And the duration is not limited. Mirkin's diet can develop into a lifestyle.
• In addition to main meals, you are allowed to snack on vegetables.
• Following a diet has a positive effect on ailments such as diabetes, disorders of the heart muscle, and joint diseases.

However, there are some disadvantages to the Mirkin diet. These include:

• Monotony of the menu.
• Not suitable for vegetarians as it contains only animal proteins. There are no plant substitutes.
• Quick results are not possible. You will have to work on yourself long and painstakingly.

Although it is the latter that makes it effective and safe.

Watch the Mirkin diet in this video: