Mirkin's diet
The most effective diets are designed for a long period and slow weight loss. They encourage you to qualitatively and quantitatively change your diet for a long time, and even better forever, in order to establish a disturbed metabolism. A variant of such a nutritional system is the diet of Dr. Mirkin, described in his book “Me and my kilograms. Slimming system from Dr. Mirkin."
Vladimir Mirkin has developed a balanced menu for weight loss and metabolism normalization. The idea is to divide all foods into prohibited ones, which are completely excluded from the diet, and permitted ones, which can be consumed in any form and quantity.
In addition to the restrictions on the menu, three rules of food intake are introduced:
- it is necessary to remove the thick from the first courses, leaving only the broth, which is good for digestion;
- second course - meat, fish or poultry with vegetables;
- the third course shouldn't be sweet.
There is no strict menu, it is made up based on your own preferences, using permitted products and adhering to the recommended daily calorie content - no more than 1500 kcal.
Any method of cooking is allowed, including frying in vegetable oil, but if the excess weight is significant, it is better to refuse this method, prefer grilling or baking in the oven. After approaching the desired weight, the restriction can be removed.
If you experience hunger between meals, you can satisfy it by eating 100 g of vegetables.
The doctor also pays attention to motivation, believing that a diet without setting a real goal, a sincere desire to achieve it, as well as self-confidence is ineffective.
Subject to all the rules, Mirkin's diet will help get rid of 7-10 kg of excess weight within a month.
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The advantages of the Mirkin diet
All foods that are harmful to health are excluded from the diet, and meat, vegetables and fruits necessary for the body are present in large quantities. Thus, Mirkin's diet provides good nutrition, having a positive effect on well-being.
The list of allowed products is extensive, it allows you to create a varied menu according to your own taste for every day, which reduces the risk of breakdown.
Disadvantages and contraindications of the Mirkin diet
The lack of a rigid structure of the diet sometimes prompts to unreasonably reduce the daily calorie intake in order to achieve the result faster. This must be avoided, especially at high energy costs. A daily caloric intake below 1500 kcal slows down the metabolism, which slows down the rate of weight loss and increases the risk of it returning after the diet is completed. Overly strict restrictions negatively affect health: headache, weakness, fatigue and sleep disturbances appear. All of this is almost guaranteed to lead to a breakdown.
Since it is possible to form a diet on your own, adjusting it to your preferences and medical indications, the diet has no contraindications.
What foods are allowed?
- All kinds of meat (except for fried pork).
- Poultry (excluding roast duck).
- Any fish and seafood (except canned ones).
- Milk and dairy products with a fat content of less than 3.2%.
- Cheese with a fat content of less than 40%.
- Eggs.
- Vegetables (excluding potatoes and legumes).
- Mushrooms.
- Sweet and sour fruits and berries: apples, oranges, grapefruits, watermelons, currants, etc.
- Vegetable oil.
- Spices.
- Salt.
- Any drinks without added sugar. Juices and compotes should be diluted with water.
If desired, it is allowed to eat a slice of bread at lunch.
What foods are prohibited?
Sugar, confectionery and bakery products, pasta, legumes and potatoes, cereals, crab sticks, canned fish with butter, dried fruits and nuts.
Mirkin's diet menu
Menu examples for one day:
Breakfast: coffee, 2 boiled eggs.
Lunch: fish broth (250 g), cutlet (100 g), tomatoes with herbs and vegetable oil, a slice of bread, juice.
Dinner: cottage cheese (210 g), grapes (200 g), kefir.
Breakfast: cottage cheese (200 g), tea.
Lunch: meat broth (200 g), meat (100 g), fresh cucumbers, a slice of bread, compote.
Afternoon snack: kefir.
Dinner: kefir, cheese (100 g), orange or grapefruit.
Useful Tips
Advice 1. Once or twice a week, it is allowed to increase the daily calorie intake by 200-300 kcal in order to prevent a slowdown in metabolism.
Tip 2. Regular exercise will discipline your diet and increase its effectiveness by stimulating your metabolism.
4 out of 5
Mirkin's diet is a balanced nutrition system, which can be adhered to for as long as you like. Changing your eating habits in accordance with the rules of this diet will have a positive effect not only on your figure, but also on your overall health.
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