Weight loss system or, as it is also called,The Minus 60 diet was created and implemented by Ekaterina Mirimanova and is one of the most popular in the world today. In addition to the principles and rules of nutrition, the system requires mandatory physical exercise, and also has many useful tips for proper care of the skin of the body, which often suffers during weight loss and looks dull. One of the most important aspects of the Minus 60 diet is the psychological approach to solving problems with the help of motivation and positive thinking. The Minus 60 diet differs from many others in that the author and creator Ekaterina Mirimanova tested its recipes and results on herself. The author has published a huge number of books where she talks about the rules and principles, psychology and motivation, and also offers a variety of healthy recipes for lunch and dinner, thanks to which the diet becomes exquisite, healthy and tasty.

rules

The first rule is to tune in correctlyweight loss. No need to look for motivation to lose weight in someone or something. Do it for yourself! Love yourself as you are now and here, do not blame yourself for extra pounds, but rather act immediately, and the “Minus 60” diet will definitely give a positive result. Rule two - the diet will help you gradually change your eating habits, the quantity and quality of food. Replace your favorite, but “harmful” foods with something similar in taste, but healthier, and move dinner to an earlier time. Rule three - the “Minus 60” diet implies certain prohibitions on some foods at different times, so do not forget to look at your watch. According to the system, you can eat whatever you want before 12:00. At lunchtime, some restrictions and prohibitions come into effect. Dinner should end no later than 18:00.

The power supply system of Ekaterina Mirimanova

• Breakfast is mandatory to activate the timely exchange processes, but should not be excessive and abundant. You can limit yourself to cheese, tea, coffee, mineral water, juice and a couple of crackers.
• Alcohol, coffee and tea are allowed. But in tea and coffee it is recommended to put brown sugar or fructose. Gradually, give up sugar, and in the beginning, reduce its consumption.
• Of alcoholic beverages, preferably dry wine.
• Milk chocolate should be replaced with black.
• Use as a garnish more buckwheat or rice. In the beginning, you can first use steamed rice, and then switch to wild or brown. Remember the frozen vegetables.
• White bread is allowed only until lunch, after lunch - rye crumbs or, at most, rye bread.
• Macaroni and potatoes are allowed, but preferably for breakfast and in small quantities. If you eat them for lunch, then without a meat dish.
• Supper with a "Minus 60" diet should be strictly until 18.00. The earlier you take the last meal, the better. If you have had dinner before that, then you should gradually proceed to observe this rule.
• Do not drink more water than your body requires. Drink how much you want, and not as prescribed by the system. The same about salt.
• The easier it will be for dinner, the better. Vegetables, yogurt or rice - an ideal option.
• Be sure to exclude the fried foods after 12.00. Instead of frying, they can be cooked, baked, stewed, cooked on the grill.
• Physical exercises in the system include a daily complex.
• The diet is suitable for those who are not prone to perfectionism, since "Minus 60" is not a mono-diet, it is designed for a long period.
• The diet is not suitable for those who require clear instructions, they will have to hard. In addition, if you are convinced that in your case the dinner will still be the main thing, then it is not worthwhile to try.

Dinner

The “Minus 60” diet has a number of strict rules,which must be strictly observed. The main principle of dinner is monocomponent, that is, you need to use as few products as possible at one time. For example, meat is prohibited to be mixed with anything, and some vegetables for dinner can be consumed in limited quantities. The “Minus 60” diet divides dinner into options where it is allowed to mix products in strict accordance with the rules. In addition, it is worth remembering another rule of the diet - only one dish is allowed at one meal.

You can combine dairy products and fruits. You are allowed to eat kiwi, watermelon, citrus, apples, plums and pineapple. Fat content of dairy products should not exceed 5%. Cheese and yoghurts with additives are forbidden. You can drink coffee, water, any tea and juices from the above fruits.

A combination of fruits from the first option is allowedvegetables. Of the vegetables, the following are prohibited: potatoes, eggplants, peas, pumpkin, avocado, beans, corn, as well as pickles and marinades. Mushrooms are also prohibited. You can drink the same for dinner as in the first option.

Fruits and cereals are allowed (brown or steamed rice and buckwheat).

It is allowed to combine dairy products with fat content of not more than 5% and allowed vegetables.

Combination of allowed vegetables and cereals.

Fish, offal, lean meat, eggs and natural seafood, jellied, cold are allowed. Canned, smoked and salted foods are forbidden.

Allowed dairy products are not more than 5% fat, 50 grams of cheese and 3-4 rye bread.

Considering the proposed dinner options, we havethe ability to prepare many different dishes using a large selection of permitted products. Let's look at the recipes that the author recommends in his books "Recipes for the Minus 60 System" or "The Sorceress in the Kitchen", thanks to which the diet will be varied and easily tolerated.

Recipes for salads and cold appetizers

Jellied "Golden Egg" An excellent dish for dinner, loved by many diet followers for its exquisite presentation and unique taste. Ingredients:

• 6 chicken eggs
• boiled beef - 120 g
• meat broth - 300 g
• 12-15 g of gelatin
• 12-18 beak berries
• for registration you need a few twigs of parsley

Preparation: First you need to prepare the eggs.It is necessary to soak them in warm water for 10 minutes, then treat with a 2% solution of baking soda and disinfect in a chloramine solution for the next 5 minutes. After that, they should be thoroughly washed under running water. Soak gelatin in a proportion of one part gelatin to six parts water and let it swell until transparent. Then discard on cheesecloth or a fine sieve. Strain the broth and warm to a temperature of 40 degrees. Combine with gelatin and, stirring continuously, bring to a boil, then cool the jelly to room temperature. Carefully prick the bottom of the eggs and pour out the contents, and carefully wash the shell so as not to damage its integrity. You need to choose a container in which our shell could fit in an upright position. Fill it a quarter with the resulting meat jelly and cool. Once the jelly has set, put a few pieces of meat, 2-3 cranberries, a sprig of greenery into the shell and completely fill it with jelly. After the jelly has set, peel the shell, lay out the resulting mixture in the shape of eggs and decorate with greenery. You can serve with various sauces or horseradish. Advice: This recipe in the "Minus 60" diet is perfect for dinner, in honor of some celebration. At first glance, the preparation may seem complicated and intricate, but in fact, everything is much simpler. It takes very little time, and the process itself is interesting and exciting. Baked rice appetizer with tomatoes The dish is simple and very quick to prepare. For those who are close to the "Minus 60" diet, this dish is ideal for dinner, thanks to its lightness and excellent combination of products. Ingredients:

• medium sized tomatoes - 3 pcs.
• rice - 200 g
• two cloves of garlic
• one onion
• one art. spoon of soy sauce
• pinch of dried basil, pepper, salt

Preparation: Cut the tomatoes in half.Boil the rice and rinse under running water. Peel the garlic and chop into large pieces. Cut the onion into small cubes. Preheat the oven. Mix the chopped onion and garlic with soy sauce in a bowl, then add salt and pepper. Grease the tomatoes with the resulting mixture, cut them in half and bake for about 5 minutes in the oven at 190 degrees. Then put the rice caps on top and bake for the same amount of time. Serve hot, sprinkled with basil. Tip: the same appetizer for dinner can be made not from tomatoes, but from bell peppers. Chicken breast salad with cabbage Ingredients:

• 250 g of chicken breast
• 60 g of Chinese cabbage
• 60 g soy sauce
• 1 tbsp. spoonful of vinegar
• salt

Preparation:Wash the cabbage thoroughly, cut some of the leaves into strips and place on a plate. Boil the chicken breast in salted water until done. Cool, separate the pulp and cut into strips. Combine the meat with cabbage leaves, pour in soy sauce, add vinegar and salt to taste. When serving, place the finished salad on the cabbage leaves. Tip: Instead of chicken breast, you can use turkey fillet or breast. Since both products are dietary, in this case it is allowed to mix protein foods and lettuce leaves.

Soup Recipes

For dinner, soup is far from the bestdish, since the body is not properly saturated, and this entails a constant feeling of hunger in the evenings. For those who still prefer first courses for dinner, recipes recommended by the author are offered. Lenten sour cabbage soup Ingredients:

• 0.5 kg of sauerkraut
• 2 carrots
• 40 g of beans
• 2 pcs. onions
• 40 g of tomato puree
• 4 cloves of garlic
• 2 bay leaves
• 2 tbsp. spoons chopped finely greens

Preparation:Squeeze the sauerkraut, pour 0.5 l of boiling water over it, add tomato puree (or mashed fresh tomatoes), stir, add salt and leave to simmer on low heat for 2 hours. Add the onion and carrot 15 minutes before the end of simmering the cabbage. The beans should be prepared in advance by soaking them in cold water for 3-4 hours and cooking until soft. Add the cooked beans to the pan with the cabbage, pour in the broth they were cooked in and cook for another 40 minutes. It is very good if you can let the shchi steep in a warm place, as they used to do in the oven. Before serving, add a few cloves of garlic, crushed with salt, and sprinkle with chopped herbs. Tip: you can use fresh cabbage instead of sauerkraut. Beetroot soup with tops Ingredients:

• 80 g of young beetroot (with tops)
• 450 ml of water or vegetable broth
• 15 g carrots
• 5-7 g of parsley root
• 40 g of tomatoes
• bulb onions
• citric acid - 1/5 tsp.
• salt

Preparation:Parsley root, carrots and beets grate on a medium or large grater. Add citric acid to the vegetable broth or water and simmer the grated vegetables in a small amount of this broth until done. Do the same with finely chopped beetroot stalks. Combine the finished vegetables with hot water or vegetable broth and let boil over low heat. Add chopped tomatoes and onions, finely chopped beetroot and cook for about 15-20 minutes, adding salt to taste. Tip: beetroot soup with beetroot can be served cold in the summer. Okroshka with kefir Ingredients:

• 1 liter of kefir
• 200 g of cucumbers
• 100 grams of radish
• 1 sweet pepper
• Half a bunch of parsley, green onions and dill.

Preparation:Finely chop the bell pepper and cucumbers, cut the radish into half rings, chop the greens, add salt, pour in kefir and mix. Tip: if desired, you can add other vegetables allowed for dinner to the okroshka.

Meat recipes

Lamb in pomegranate juice Ingredients:

• 400-500 g of mutton pulp
• 1 PC. onions
• 2 tbsp. spoons of pomegranate juice
• 50 g of pomegranate seeds
• Black pepper, dill, parsley, salt

Preparation:Cut the lamb into small pieces, pepper, salt and thread onto wooden skewers. Cut the onion into medium rings, add to the meat and simmer in a frying pan in a small amount of water for 5 minutes. Add half of the prepared pomegranate juice and stir. Present the dish, garnishing it with herbs and pomegranate seeds. Tip: You can pre-bake the meat on the grill, and simmer the onion and pomegranate seeds separately, adding water. Veal medallions with sorrel Ingredients:

• 1 kg of veal (preferably loaf)
• 2 cups chopped finely sorrel
• 200 g creamy yogurt
• 2 tsp. lemon juice
• parsley, salt

Preparation:Divide the veal into six equal parts, after washing and drying it. Be sure to clean it of films so that the meat is not tough. The pieces of veal need to be slightly flattened and formed into a medallion using twine. To do this, tie the pieces of meat with twine around the circumference. Simmer the meat until half cooked. Sauce: Simmer the sorrel under a lid in its own juice, rub and add yogurt. Then add lemon juice, salt and be sure to heat it up. At the next stage, add the resulting mass to the meat and simmer until fully cooked. Tip: recipes can be slightly modified, for example, this one. If you replace the sorrel with a mixture of dill, parsley and mashed tomatoes, it will turn out no worse than the original version. Pork with citrus sauce Ingredients:

• 300 g of porcine pulp
• 1 PC. Luke
• 3/4 cup vegetable broth
• peel and juice of one orange (you can also use lemon instead of orange)
• 0.5 glasses of dry white wine
• spoon of soy sauce
• ginger root - about 1 cm
• cloves and anise - 1 each

Preparation:Grind the orange zest and ginger root, cut the onion into small cubes. Add salt and pepper, onion, ginger, zest to the meat and place everything in a deep frying pan. Pour in the soy sauce, wine, orange juice, broth and simmer for 1 hour. 4-5 minutes before the end of stewing, add anise and cloves. To serve the dish, cut the meat into slices and garnish with herbs.

Recipes of dishes from a bird

Here are some easy to make poultry recipescooking and moderately filling. However, it is not recommended to eat poultry meat, along with other types of meat, too often for dinner. Turkey and prune roll Ingredients:

• 5 turkey fillets
• 3 oranges
• 20 pcs. prunes
• 300 g of white wine
• 1 tbsp. vegetable oil spoon
• parsley
• salt
• ground black pepper

Preparation:Wash and soak the prunes well in cold water. Once the prunes have swollen well, remove the pits. Clean the turkey fillet from the films, cut the tendons and beat. Lay out in a rectangular layer so that the edges of the fillet overlap each other. Sprinkle with pepper and salt, arrange the prunes along the edges and roll up. Secure with wooden skewers or toothpicks. Place the roll on a baking sheet, well greased with vegetable oil, and fry until golden brown. Then pour the prepared wine into the baking sheet and simmer until done. Let cool. Sauce: Squeeze out the orange juice. Bring the liquid in which the roll was stewed to a boil, add the orange juice, bring to a boil again and then cool. Presentation. Cut the roll into small slices, arrange on a platter, pour over the orange sauce. Garnish with zest, orange slices and parsley. Chicken baked in spices This dish will appeal not only to those on a diet, but also to guests and family members. Tender chicken meat under a spicy marinade turns out very satisfying and tasty. Ingredients:

• 3 broiler chicken
• 0.5 glasses of lemon juice
• For marinade:
• 2 heads of garlic
• spoon of ginger
• cumin seed spoon
• 1/2 teaspoon of red pepper
• 1/2 tsp cardamom
• 1 tbsp. spoonful of paprika

Preparation:Carefully remove the neck bone from the chicken and trim the wings, then cut into four pieces. Remove the skin. Leave the necks, skin and wings for the broth. Make multiple shallow punctures and cuts on the surface of the meat. Rub lemon juice well into the cuts and leave to marinate, tightly covered with a lid. Beat everything prepared for the marinade in a blender until smooth. Pour the resulting sauce over the pieces of meat and mix well. Marinate for 4 hours (you can use a weight) at room temperature, stirring occasionally. You can leave the meat in the marinade overnight, but in the refrigerator. An hour before cooking, remove the chicken from the refrigerator and wait until it reaches room temperature. Place the meat on a baking sheet lined with foil and bake until done, until clear juice begins to flow out of the chicken. Sprinkle with lemon juice before serving. Tip: You can also bake the chicken whole, after marinating it well first.

Recipes of fish and seafood dishes

When choosing seafood dishes for dinner orfish, it is worth remembering that you can eat only one dish at a time. And we offer you simple and quick recipes for a meal. Shrimp stewed in tomato sauce Ingredients:

• 70 g of tomato paste
• 0.5 kg of shrimps peeled
• 1 clove of garlic
• salt pepper

Preparation:Defrost the shrimp and squeeze it well, add chopped garlic and put it in a frying pan. As soon as the liquid evaporates, add salt and pepper. Then add the paste and simmer the shrimp until the paste turns burgundy. Cool before serving. Tip: if desired, you can replace the tomato paste with tomatoes and soy sauce. Boiled pike Ingredients:

• 800-1200 g - fresh pike
• 300 g - onion, carrot and celery for broth
• 3/4 cup dry white wine
• 150-200 g of chopped onions
• salt

Preparation:Prepare a vegetable broth (boil chopped vegetables in 1 liter of water for 20-30 minutes and then strain). Gut the pike, rinse well and cut into pieces. Then pour vegetable broth and wine over it so that the fish is half covered. Simmer under the lid for half an hour. The sauce is prepared on the basis of wine with three tablespoons of vegetable broth, seasoned with finely chopped onion. Serve the fish on a platter, covered with sauce. Tip: the pike can be decorated with orange and lemon slices. Stewed mussels Ingredients:

• 1 kg of mussels
• 2 tomatoes
• 1 onion
• 4 cloves of garlic
• 1 bunch of basil
• For 1 teaspoon of zir, fennel seeds, coriander and peppercorns.
• red pepper to taste
• 2 glasses of clam juice
• 1 glass of dry wine (white)
• 2 tbsp. l. parsley chopped
• salt

Preparation:Heat a saucepan or small frying pan and add fennel, cumin, coriander and pepper. Heat over the fire until a slight aroma appears, remove from the stove, cool and grind the seeds in a coffee grinder. Return to the frying pan, squeeze out 2 cloves of garlic and process over low heat until the garlic darkens. Pour boiling water over the tomatoes, remove the skin, seeds and chop. Add, pre-chopped, onion and garlic. Add tomatoes, basil to the spices and garlic in the frying pan and simmer for about 10 minutes. Pour in the wine and clam juice, wait until it boils, add salt and cook under the lid for 15 minutes. Clean and rinse the mussels well, leaving only those that are tightly closed. Add the clams to the sauce and cook for 15 minutes, then stir and cook again for 13-15 minutes. Remove from heat and place the mussels that have not opened, tips down. Pour over hot broth and garnish with parsley. Tip: tomatoes can be replaced with a mixture of bell peppers and chili.

Recipes of dishes from vegetables

The author of the system is of the opinion that the bestdinner of the “Minus 60” system – meat or fish. However, if you eat them every day for dinner, you may start having problems with your intestines, so you should not forget about vegetables. Here are some recipes that are tasty and do not require much time to cook. Baked corn with vegetable sauce Ingredients:

• 250 grams of corn cobs
• 1 carrot
• 4 slices of garlic
• 1 onion
• 100 g of green onion
• 1 cup vegetable broth
• 5 g chopped green parsley
• salt and ground pepper

Preparation:Finely chop the onion and garlic, cut the carrots into strips and the green onions into small rings. Pour the broth over the prepared vegetables, simmer for 2 minutes and add the greens. Place the corn cobs on foil, sprinkle with pepper to taste, salt and spread the prepared vegetable mixture on top. Bake at 200 degrees until done. Advice: It is advisable to use corn dishes for dinner no more than once a week. Stewed cabbage with chili pepper Ingredients:

• 500 g white cabbage
• 1 pod of chili pepper
• a quarter of a teaspoon ground ginger
• 3% vinegar
• parsley

Preparation:Peel the cabbage, remove any spoiled top leaves, wash well and cut into strips. Cut off the stem of the chili pepper and remove the seeds. Wash and cut into thin strips, then simmer the pepper in a frying pan for 5 minutes with a small amount of water. Then add the cabbage and season everything with vinegar, ginger and salt. Mix everything and put it to simmer. Determine the degree of readiness to your taste. Sprinkle with parsley before serving. Tip: if desired, you can add garlic and finely grated carrots to the dish.

Recipes of dishes from cottage cheese

Cottage cheese is a well-known source of calcium andis very useful for the body. However, cottage cheese is not an ideal product for dinner, since when the body is quickly saturated, the feeling of hunger quickly returns, and the next morning you can overeat. Below are recipes for simple and nutritious dishes from cottage cheese for the “Minus 60” system. Vegetables stewed with cottage cheese Ingredients:

• 4 zucchini
• 1 onion
• sweet red pepper - 1 pc.
• sweet pepper green - 1 pc.
• large tomatoes - 2 pcs.
• 2 raw eggs
• cottage cheese with garlic - 200 g
• fruit vinegar - 100-120 g
• 50 g of parsley greens
• pepper, salt

Preparation: Cut the onion into slices.Cut off the ends of the zucchini, wash and cut into circles, remove the middle. Remove the seeds, stems from the peppers, wash and cut into circles. Wash the tomatoes, dry, cut off the ends and also cut into circles. Place all the chopped vegetables in layers in a wide saucepan, seasoning each layer with salt and pepper, add vinegar and simmer under the lid for 40-45 minutes (do not mix). Mix the cottage cheese with garlic with eggs and season with spices. 5 minutes before the end of cooking, put the resulting mass on the vegetables, sprinkle with herbs and simmer until done. Tip: you can use regular cottage cheese and add the garlic yourself. Carrot and cottage cheese cutlets Ingredients:

• carrot - 100 g
• cottage cheese - 40 g
• chicken egg - 1 pc.
• salt

Preparation:Grate the peeled carrots, preferably a large grater. Simmer in a small amount of water and cook until done. When the boiled carrots have cooled, add salt, grated cottage cheese, raw egg and mix. Form cutlets from the resulting mass and place them on a baking sheet lined with foil, bake in the oven. Tip: carrots can be replaced with apples if desired.

Conclusion

As you can see, the "Minus 60" diet andtasty, varied food are quite compatible, which is important for good health and mood. Recipes from Ekaterina Mirimanova will help save a lot of time when preparing dinner and make it interesting, exquisite and as healthy as possible.

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