System of weight loss or, as it is also called, diet"Minus 60" was created and implemented by Ekaterina Mirimanova and today is one of the most popular in the whole world. In addition to the principles and rules of nutrition, the system presupposes physical exercises, and also has many useful tips for proper skin care of the body, which often suffers with weight loss and looks sad. One of the most important aspects of the "Minus 60" diet is a psychological approach to solving problems with the help of motivation and a positive way of thinking. The "Minus 60" diet differs from many others in that the author and creator Ekaterina Mirimanova experienced her recipes and results on herself. The author has published a huge number of books, which tells about rules and principles, psychology and motivation, and also offers a variety of useful recipes for dinner and dinner, thanks to which the diet becomes refined, useful and tasty.
The first rule is to tune in correctly tolosing weight. You do not need to look for motivation in order to lose weight, in someone or something. Do it for yourself! Love yourself for who you are now and here, do not blame yourself for extra pounds, but better 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. Favorite, but "harmful" products, replace something like this with a taste, but more useful, and bring the supper to an earlier time. Rule three - the "Minus 60" diet implies certain bans on certain products at different times, so do not forget to look at the clock. By the system, before 12.00 there is anything you can do. At lunch time, some restrictions and prohibitions begin to work. 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.
The "Minus 60" diet has a number of strict rules,which must be strictly observed. The main principle of the dinner is monocomponent, that is, one should use as few products as possible. For example, meat is forbidden to mix with anything, and some vegetables for dinner can be consumed in limited quantities. The "Minus 60" diet divides the dinner into options where it is allowed to mix products in strict accordance with the rules. In addition, it is worth remembering one more rule of the diet - for one meal only one dish is allowed.
Given the proposed options for dinner, we havethe ability to cook a variety of different dishes, using a considerable selection of allowed products. Consider the recipes that the author recommends in his books "Recipes to the Minus 60 system" or "Sorceress in the kitchen", thanks to which the diet will be diverse and easily portable.
Recipes for salads and cold appetizers
Zaivnoe "Yaichko zolotoe" Excellent dish for dinner, loved by many diet followers with its refined feed 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 eggs. It is necessary to soak them in warm water for 10 minutes, then treat 2% with a solution of soda and then disinfect in a solution of chloramine for the next 5 minutes. After that, wash them thoroughly under running water. Gelatin soak in proportion one part of gelatin to six parts of water and allow to swell up to a clear state. Then throw it back on gauze or a fine sieve. Strain the broth and warm to 40 degrees. Combine with gelatin and, continuously stirring, bring to a boil, after cooling the jelly to room temperature. The lower part of the eggs carefully pricked and poured the contents, and the shell gently washed, so as not to break its integrity. It is necessary to choose a container in which our shell could fit in an upright position. Fill it with a quarter of the resulting jelly and cool it. As soon as the jelly is frozen, we lower into the shell several pieces of meat, 2-3 berries of cranberries, a twig of green and completely fill the jelly. After the jelly is frozen, we clean the shell, lay out what happened, in the form of eggs and decorate with greens. You can serve with various sauces or with horseradish. Tip: This recipe in the "Minus 60" food system is perfect for dinner, in honor of some celebration. At first glance, cooking may seem complicated and intricate, but in fact everything is much simpler. Time is required very little, and the process itself is interesting and fascinating. Appetizer from baked rice with tomatoes Dish is simple and very quick cooking. For those who are close to the "Minus 60" diet, this dish for dinner is ideal, thanks to the 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 tomatoes in half. Rice boil and rinse under running water. Peel the garlic and cut into large pieces. Cut the onions into cubes. Preheat the oven. Stir in a bowl of chopped onions and garlic with soy sauce, then add salt, pepper. With the resulting mixture, grease the tomatoes, cut them in half and bake for about 5 minutes in the oven at 190 degrees. Then put the caps from rice on top and bake as much again. Serve hot, basil. Tip: the same snack for dinner can be prepared not from tomatoes, but from Bulgarian pepper. Salad with breast and cabbage Ingredients:
- 250 g of chicken breast
- 60 g of Chinese cabbage
- 60 g soy sauce
- 1 tbsp. spoonful of vinegar
Preparation: Cabbage is well washed, part of the leaves cut into strips and placed on a plate. Chicken breast cook until ready in salted water. 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, put the prepared salad on the cabbage leaves. Tip: You can use turkey fillet or breast instead of chicken breast. Since both products are dietary, in this case it is allowed to mix protein foods and salad leaves.
For dinner, soup is not the best dish, eitheras there is no proper saturation of the body, and this entails a constant feeling of hunger in the evenings. For those who still prefer the first dishes for dinner, recipes are offered, which the author recommends. Lenten soup ingredients 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 sauerkraut, pour 0.5 liters of boiling water, add tomato puree (or grated fresh tomatoes), mix, salt and leave to simmer on low heat for 2 hours. 15 minutes before the end of cabbage quenching add onions and carrots. Beans must be prepared in advance, soaked it for 3-4 hours in cold water and cooked until soft. Ready beans add to the saucepan with cabbage, pour the broth in which it was cooked, and cook for another 40 minutes. Very good, if it is possible to give the sausages to brew in warmth, as they did in the oven before. Before serving, add a few slices of garlic, ground with salt, and sprinkle with chopped herbs. Tip: you can use fresh cabbage instead of sauerkraut. Beetroot with a 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.
Preparation: Root parsley, carrots and beetroot rub on medium or large grater. In a decoction of vegetables or water add citric acid and in a small amount of this broth let the grinded vegetables until cooked. The same thing to do with the finely chopped cherries of the beet top. Combine the vegetables with hot water or vegetable broth and allow to boil over low heat. Add crushed tomatoes and onions, cut finely tops and cook for about 15-20 minutes, adding salt to taste. Tip: Beetroot and beetroots in summer can be served cold. Okroshka with yogurt 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: Bulgarian pepper and cucumbers finely chop, radish cut into half rings, chop greens, salt, pour kefir and mix. Tip: if desired, you can add other vegetables for dinner to the okroshka.
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 lamb into small pieces, pepper, salt and thread on wooden skewers. Onion cut into medium rings, add to meat and simmer in a skillet in a small amount of water for 5 minutes. Add half of the cooked pomegranate juice and mix. Present the dish by decorating it with herbs and pomegranate seeds. Advice: The meat can be baked preliminarily on a grill, and pour onion with 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: Veal is divided into six equal parts, previously washed and dried. Be sure to clean the tapes so that the meat is not hard. Veal pieces need a little flattening and using a twine to form a medallion. To do this, you need to tie the pieces of meat twine around the circumference. Tush meat until half cooked. Sauce: Grind the sorrel under the lid in its own juice, wipe and add yogurt. Then add lemon juice, salt and warm up. At the next stage, the resulting mass is added to the meat and stewed until ready. Tip: recipes can be slightly modified, for example, this one. If you replace the sorrel with a mixture of dill, parsley and ground tomatoes, it will be no worse than in 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 pc.
Preparation: Grind the orange peel and ginger root, cut the onion into small cubes. In the meat add salt and pepper, onions, ginger, zest and place everything in a deep frying pan. Pour in the same soy sauce, wine, orange juice, broth and simmer for 1 hour. For 4-5 minutes before the end of quenching add anise and cloves. To serve the dish, cut the meat into slices and decorate with greens.
Recipes of dishes from a bird
Here are some recipes from poultry meat, lungs inpreparation and moderately satisfying. However, too often poultry meat, along with other types of meat, is not recommended for consumption. Roll with turkey and prunes Ingredients:
- 5 turkey fillets
- 3 oranges
- 20 pcs. prunes
- 300 g of white wine
- 1 tbsp. vegetable oil spoon
- ground black pepper
Preparation: It is good to wash and soak prunes in cold water. Once the prunes swell well, remove the bones. Peel off the fillet of turkey, cut the tendons and discourage. Lay out the rectangular layer so that the edges of the fillets cover each other. Sprinkle with pepper and salt, spread the prunes around the edges and roll them with rolls. Secure with wooden skewers or toothpicks. Lay the roll on a baking sheet, well oiled with vegetable oil, and fry until a ruddy crust appears. Then add the cooked wine to the baking tray and cook until ready. Allow to cool. Sauce: Squeeze out the orange juice. The liquid in which the roll is stewed, brought to the boiling point, add the juice of the orange, again let it boil and then cool. Presentation. Cut the roll into small slices, place on a plate, pour orange sauce. Decorate with zest, orange slices and parsley. Chicken baked in spices This dish will taste not only for those who are on a diet, but also for guests and family members. Tender chicken meat under a spicy marinade is 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: In chickens, carefully remove the cervical bone and trim the wings, then cut into four parts. Remove the skin. Neck, skin and wings leave for broth. On the surface of the meat to make multiple shallow punctures and incisions. It is good to rub lemon juice into the incisions and leave to marinate, tightly covered with a lid. All that is prepared for marinade, beat in a blender in a homogeneous mass. With the resulting sauce, pour the pieces of meat and mix well. Marinate 4 hours (can be under oppression) at room temperature, periodically mixing. You can leave the meat in the marinade for the night, but in the fridge. An hour before the start of cooking, take the chicken out of the refrigerator and wait until it becomes room temperature. Put the meat on a baking tray lined with foil, and bake until cooked until clear juice flows from the chickens. Before serving, sprinkle with lemon juice. Tip: You can bake the whole chicken and pre-marinate it well.
Recipes of fish and seafood dishes
Choosing for dinner dishes from seafood orfish, it is worth remembering that you can eat at one time only one dish. And we offer you simple and quick recipes for a meal. Shrimps stewed in tomato sauce Ingredients:
- 70 g of tomato paste
- 0.5 kg of shrimps peeled
- 1 clove of garlic
- salt pepper
Preparation: Shrimp defrosted and squeezed well, add chopped garlic and put in a frying pan. As soon as the liquid evaporates, add salt and pepper. After adding the pasta and simmer the shrimp until the pasta turns into a burgundy color. Before serving, refrigerate. Advice: tomato paste if desired can be replaced with tomatoes with soy sauce. Pike Boar Ingredients:
- 800-1200 g - fresh pike
- 300 g - onions, carrots and celery for broth
- 3/4 cup dry white wine
- 150-200 g of chopped onions
Preparation: Prepare a vegetable broth (cook for 20-30 minutes, cut vegetables in 1 liter of water and then strain). Pike gut, rinse well and cut into pieces. Then pour it with vegetable decoction and wine so that the fish is half covered. Stew 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 onions. The fish is served in a sauce-filled dish. Advice: pike can be decorated with orange slices and lemon. 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
Preparation: Heat the saucepan or small frying pan and add fennel, zir, coriander and pepper. Incinerate on fire until light aroma appears, remove from the plate, cool and grind the seeds in a coffee grinder. Return to the pan again, squeeze out 2 slices of garlic and process over low heat until garlic darkens. Tomatoes to pass with boiling water, remove the peel, seeds and grind. Add the onions and garlic beforehand. To spices and garlic in a frying pan add tomatoes, basil and simmer for about 10 minutes. Pour in the wine and juice of shellfish, wait until it boils, add salt and cook under the lid for 15 minutes. Mussels are well cleaned and washed, leaving only those that are tightly closed. Add clams to the sauce and cook for 15 minutes, then stir and cook again 13-15 minutes. Remove from the fire and lay with the tips of those mussels that have not opened. Pour hot broth and decorate with parsley. Tip: tomatoes can be replaced with a mixture of Bulgarian pepper and chili.
Recipes of dishes from vegetables
The author of the system is of the opinion that the bestdinner system "Minus 60" - meat or fish. However, if you eat them on a daily basis, you may start having problems with the intestines, so do not forget about vegetables. Here are some recipes, delicious and not requiring much time for cooking. 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: Chop the onions and garlic finely, cut the carrot into strips, and the green onions - small ringlets. Pour the prepared vegetables with broth, put out 2 minutes and add greens. Corn corn on a foil, sprinkle with pepper to taste, salt and spread on top of the prepared vegetable mix. Bake at 200 degrees until cooked. Advice: It is advisable to use dishes from corn for dinner no more than once a week. Stewed cabbage with chili peppers Ingredients:
- 500 g white cabbage
- 1 pod of chili pepper
- a quarter of a teaspoon ground ginger
- 3% vinegar
Preparation: Cut cabbage from the top spoiled leaves, wash well and cut into strips. Chili peppers cut the stem and remove the seeds. Wash and thinly cut into strips, then stew pepper in a skillet for 5 minutes with a little water. Then add the cabbage and fill it with vinegar, ginger and salt. Stir everything and put the stew out. Determine the degree of readiness to your liking. Before serving sprinkle with parsley. Tip: if you want, you can add garlic and finely grated carrots to the dish.
Recipes of dishes from cottage cheese
Cottage cheese is a known source of calcium and veryuseful for the body. However, for dinner, cottage cheese is not an ideal product, because with fast satiety the hunger quickly returns, and the next morning you can overeat. Below are the 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 bulb into circles. In zucchini cut off the tips, wash and cut into circles, remove the middle. At peppers to remove seeds, cores, to wash up and cut into circles. Tomatoes washed, dried, cut the tails and cut into slices. All the cut vegetables are layered in a wide saucepan, filling each layer with salt and pepper, add the vinegar and stew under the lid for 40-45 minutes (do not mix). Cottage cheese with garlic mix with eggs and season with spices. 5 minutes before the end of cooking, put the resulting mass on vegetables, sprinkle with herbs and stew until cooked. Tip: you can use simple cottage cheese, and add garlic yourself. Carrot-cottage cheese cutlets Ingredients:
- carrot - 100 g
- cottage cheese - 40 g
- chicken egg - 1 pc.
Preparation: Peeled carrots grate, preferably large. In a small amount of water, let it sit and cook until cooked. When the boiled carrots cool down, add salt, wiped cottage cheese, raw egg and mix. Form the cutlets from the resulting mass and lay them on a baking sheet lined with foil, bake in the oven. Tip: carrots can be replaced with apples if desired.
As you can see, the "Minus 60" diet and delicious,a variety of food is quite compatible, which is important for good health and mood. Recipes from Ekaterina Mirimanova help save a lot of time when preparing dinner and make it interesting, refined and most useful.