Mirkin Vladimir Ivanovich - candidate of medical sciences, psychotherapist. He developed a special diet that won the fame of an extremely effective way to lose weight, which does not require special efforts and restrictions.
Mirkin’s diet is often referred to as the “Exclusion Diet,” as it implies the exclusion of certain foods from the diet. So, Vladimir Ivanovich advises to exclude from flour all flour products, including bread and pasta.
If you believe the reviews about Mirkin’s diet, then for a month of its observance you can lose 7-10 kilograms. But you need to remember that it all depends on the initial weight and the individual characteristics of the body.
We will analyze the basic principles and the detailed menu of Mirkin's diet.
The basic principles of diet
In terms of nutrition, this diet resembles the famous slow-carb, or, as we call it, slow-carb diet. “Heavy carbohydrates” are excluded from the diet: cereals, pasta and bakery products. As for exceptions, then, as already noted, another name for the Mirkin diet sounds like an “exception diet”. And the list of these exceptions looks like this:
- The thick is removed from the first dish and only the broth is used, since it is extremely useful for digestion.
- The second course should be made protein without adding a side dish.
- From the third dish you need to exclude sweets.
Dr. Mirkin's diet menu
At first glance, the menu of this diet seems rather strict. As mentioned earlier, this principle of nutrition includes many exceptions and rules. However, most prohibited foods are harmful not only to the figure, but also to health. Thanks to following the diet of Mirkin Vladimir Ivanovich, you will not only noticeably lose weight, but also improve your health!
So, let's start with those product groups that should be excluded from the diet:
- flour products (including bread and pasta);
- sugar and sugar products;
- cereals;
- dairy products with a high percentage of fat content (cream, sour cream);
- butter;
- potatoes;
- a number of legumes (peas, beans, corn);
- nuts
- dried fruits and dates;
- bananas
- sweet cherry.
The list of prohibited foods is very significant. But what, on the contrary, is recommended to eat in accordance with the Mirkin diet? What foods should be the main diet? Here is a sample menu of Vladimir Ivanovich Mirkin’s diet:
- meat, poultry and fish;
- chicken eggs;
- dairy products with a low fat content (milk, kefir, cottage cheese, yogurt, yogurt without additives);
- vegetables (except potatoes);
- fruit (except bananas);
This menu is consistent with the proper nutrition system and is beneficial for the body. Therefore, it is recommended that even after achieving the desired result, follow the diet menu of Dr. Mirkin.
Secrets of the diet: how to speed up the process of losing weight
Having dealt with the menu, we will move on to the secrets and rules of Mirkin’s diet. If you adhere to the appropriate diet menu, the first results will not be long in coming and will be visible in a week - excess water will leave, the body will be cleaned of toxins and toxins. However, Dr. Mirkin is not a supporter of extreme weight loss, and therefore the diet is usually designed for at least a month. But since sometimes I really want to speed up the process of losing weight, there are several "life hacks" - there is only when you really want to.
This advice, at first glance, sounds strange. But the reason for overeating lies precisely in the fact that we forget to monitor when and how much we eat. To be more precise, we often skip meals, literally ignore the urges of the stomach, and after a few hours we pounce on junk food, sweeping away everything. Or, conversely, eat when absolutely not hungry. We eat out of boredom, out of sorrow, out of joy and "for company." Although in reality our body does not need the calories we consume at these moments. Therefore, he, unable to spend this energy, begins to put it as fat.
Now this advice from Dr. Mirkin has even come up with a special name - intuitive nutrition. So, the famous nutritionist and clinical psychologist Svetlana Bronnikova even published a book of the same name: “Intuitive nutrition: how to stop worrying about food and lose weight.” You must learn to listen to your body, then he will thank you in return. The main thing is fasting days.
According to Dr. Mirkin’s diet, to accelerate the onset of the desired result, it is permissible and even recommended to do the so-called fasting days. These days, it is worth eating only one selected product. The Mirkin diet usually includes such fasting days as cucumber, kefir, cottage cheese, cabbage and apple. You can always spend only a certain unloading day (for example, kefir), or you can alternate the listed days.
Ideally, do an unloading day once a week. But, again, if you really want to see the treasured figure on the scales as soon as possible, then you can conduct them every other day at first. And another important point: on fasting days you need to drink enough water, at least two liters. Do not forget to reduce portions, but increase the meal time.
The essence of this advice is very simple: each serving of food should not exceed 200 grams, and the time spent on its consumption should be approximately 20 minutes. 200 grams in 20 minutes - easy to remember. It is this amount of food that is enough for our body to get enough. And just such a number of minutes is needed in order to feel full. Put exactly as much food on the plate as you plan to eat. Chew your food thoroughly and slowly - and time at the meal will pass unnoticed.
The psychological side of Mirkin’s diet
Vladimir Ivanovich Mirkin - a psychotherapist. In drawing up his methods of losing weight, he paid great attention not only to the menu, but also to the psychological side of losing weight. The diet of Dr. Mirkin implies a conscious attitude to the process of losing weight. The main aspect of this is:
- A clear goal for a realistic deadline.
In management, there is such a definition as “smart goal”. Translated into English - SMART goal. SMART is the first letters, that is, an abbreviation of the criteria for the effectiveness of goals. The goal should be:
- S - Specific - specific.
- M - Measurable - measurable.
- A - Achievable - achievable.
- R - Relevant - meaningful.
- T - Time bound - limited in time.
Let's analyze in more detail. The criteria “specific” and “measurable” mean that you need to determine a clear number of kilograms that you plan to lose. The criterion "achievable" suggests that it is necessary to correctly calculate your strength and really look at the situation. A “significant” goal is one that really has importance and value. And the criterion of "time limited" suggests that you need to choose a date by which it is planned to achieve the goal. Thus, the “smart goal” in terms of losing weight may sound like this: lose 10 kg by June 1. Mirkin’s diet implies just setting a “smart goal.”
Yes, these aspects are already included in the setting of a “smart goal”, but they are fundamental in losing weight, therefore they are duplicated again. To achieve the coveted result, the leading role is occupied by a sincere desire and motivation to lose weight. And this desire should come from the soul, and not from external influence. Simply put, this should be important and meaningful to you personally. You must sincerely want to lose weight.
- Change in attitude to food.
Food should cease to be anything but a way to satisfy hunger and fill the body with the necessary energy. In the modern world there is a certain cult of food. We buy food to please ourselves. We use food as a promotion. From childhood, sweet for us is something desirable and is associated with the holiday. The expression "holiday table" has long been included in the everyday life of our speech. The tradition of eating birthday cake is passed down from generation to generation.
But who said that this attitude to food is the only true one? Indeed, it is much more beneficial and pleasant for our body to have a healthy and beautiful body, and not to eat sweet and fatty foods. So, another postulate of the diet of Vladimir Mirkin says: to achieve this goal, you should change your mood and eat exclusively healthy food.
- Take full responsibility.
Another simple but significant point is the understanding that the responsibility for losing weight lies solely with losing weight. The way a person looks is the result of his own actions.
Mirkin’s diet is very effective and useful, but it loses its strength if you do not follow it completely and honestly. You need to seriously approach the process of weight loss, only then you will achieve tremendous success.
Diet benefits
Having figured out the rules, menus, secrets and the psychological side of Mirkin’s diet, we’ll try to understand what its advantages and advantages over other methods of weight loss are.
Firstly, this diet can be not just a temporary phenomenon, but also a constant diet. You can stick with it all your life. She will help always stay fit.
Secondly, her diet is rich, but at the same time as simple as possible. There is no need to cook any special dishes.
Thirdly, the diet is useful not only for weight loss, but also for health in general. Adhering to the diet of Dr. Mirkin’s diet, you can speed up the process of recovery from many diseases. It even contributes to the treatment of a number of diseases of the cardiovascular system, arthritis, atherosclerosis and diabetes.
And finally, during the diet you do not have to starve. Breakfast, lunch and dinner are full. Between main meals is allowed to eat. In general, you can eat and even need exactly as much as the body requires. The main thing is to learn to listen to him.
Diet disadvantages
With the benefits of a diet sorted out. Does she have any flaws? Probably the only and most important drawback of this food system is that it’s forbidden since childhood by the products beloved by many.
It is extremely difficult to completely exclude sweet and starchy foods from the diet, and not everyone is ready to take such a step. Therefore, some nutritionists still recommend once a week to allow themselves to eat prohibited foods, so to speak, "eat the forbidden fruit."
Among athletes, such a practice as “cheating” (cheat meal from English) has long been popular. Chitmil is a cheating meal. It implies a planned violation of the diet, that is, diet. Chitmil is exactly one meal once a week. During this meal you can eat whatever your heart desires. However, it is important after the “cheat-mile” to return to proper nutrition.
There are several benefits to this meal. The first, and perhaps most important, is the psychological aspect. It’s much easier for many people to eat right throughout the week, giving themselves the opportunity to eat sweets or fast food once at a time. And the second advantage is that “cheatmeal” helps to speed up metabolism, “accelerates metabolism”. The body gets used to it during the week of the diet, adapts itself to a certain diet and stops spending the amount of energy necessary for losing weight. “Chitmil” also affects the hormones glycogen and insulin, which are also responsible for losing weight.
It is extremely significant during a “fraudulent meal” to eat thoughtfully, carefully chewing food, without being distracted by extraneous factors. This will help not to overdo it and not harm your health.
Caution to the “cheatmeal” should be taken to people suffering from diseases of the gastrointestinal tract - perhaps you should first consult with a specialist in this regard.
Also, you should not be weighed after the "cheat cheat". In a few days on the usual proper nutrition, the body will be cleaned of water, toxins and toxins, which were obtained with junk food. And due to the acceleration of metabolism, the process of burning fat and losing weight will begin. Weighing is recommended three days after the cheat-mile.
Contraindications
Dr. Mirkin’s diet is universal and suitable for almost everyone. However, there is still one group of people who should refrain from such a diet. These are athletes. People involved in sports and leading an active lifestyle need complex carbohydrates. They are needed to build muscle mass. Complex carbohydrates are practically excluded from the diet of this diet.
And, of course, it is recommended that everyone consult a specialist before radically changing their lives and starting to lose weight.
Feedback and Results
And now let's get acquainted with the reviews and the results of the Mirkin diet. It is worth noting that the result largely depends on the individual characteristics of the body and the initial weight. If we talk about average indicators, then, judging by the reviews of Dr. Mirkin’s diet, about 10 kg can be lost in the first month of such nutrition. During the second and third month, it takes from 10 to 20 kg. For six months, it is possible to lose weight by 40 kg.
It is important to note that during the period of his activity, Vladimir Ivanovich Mirkin noticed that in the first three weeks of the diet, 5 to 7 kilograms are lost, and then the so-called "stagnation" occurs. Such results are due to the restructuring of fat metabolism. After a week of "lull" the process of losing weight is returning to normal.
Reviews and the results of the Mirkin diet are sometimes pleasantly shocking. On the Internet you can find whole articles from interviews of people who have noticeably lost weight, following the Mirkin diet. Many manage to lose up to sixty kilograms due to such nutrition. Using it is quite simple to lose weight. Similar results of the Mirkin diet once again confirm its effectiveness.
Happy patients of Vladimir Mirkin
On the website of Dr. Mirkin, you can see interesting information regarding the achievements of some of his patients. It will never be superfluous to study additional information on the site that can inspire and motivate many readers. By the way, motivation is a rather important factor in this matter, because only when there is someone to follow, you can achieve certain results. Such information, as on Mirkin’s website, clearly inspires a feat!
Sample menu for the week
And finally, we give an approximate Mirkin diet menu for a week. You can change the "days" in places, combine, modify.
Mirkin diet menu for the week:
1 day
- Breakfast: cottage cheese (200 g), a cup of coffee.
- Lunch: meat broth (200 g), meat (100 g), cucumber and tomato salad (150 g).
- Snack: a glass of kefir.
- Dinner: boiled chicken breast (100 g), kefir (250 g).
2 day
- Breakfast: boiled egg, fruit, a cup of tea.
- Lunch: chicken broth (200 g), meat (100 g), cucumber salad and greens (250 g).
- Snack: tomato juice.
- Dinner: cottage cheese (200 g), fruit juice.
3 day
- Breakfast: scrambled eggs with tomatoes, a cup of coffee.
- Lunch: potato and meat broth, meat (100 g), cabbage salad.
- Snack: a glass of kefir.
- Dinner: hard cheese (100 g), apple, a glass of kefir.
4 day
- Breakfast: 2 boiled eggs, a cup of tea.
- Lunch: okroshka without potatoes, meat (100 g).
- Snack: tomato juice.
- Dinner: boiled chicken breast (200 g), a glass of kefir.
5 day
- Breakfast: fruit, a cup of coffee.
- Lunch: soup on a meat broth with cabbage, carrots, sweet pepper, tomato, onions and herbs (200 g).
- Snack: a glass of milk.
- Dinner: vegetable salad (200 g), a glass of kefir.
6 day
- Breakfast: omelet with tomatoes, a cup of tea.
- Lunch: meat (100 g), cucumber salad (200 g).
- Snack: a glass of kefir.
- Dinner: steamed turkey (200 g), a glass of milk.
7 day
- Breakfast: egg, pear, cup of coffee.
- Lunch: boiled fish (200 g), vegetable salad.
- Snack: a glass of milk.
- Dinner: meat (100 grams), fruit.
Since all days can be combined with each other and modified, the Mirkin diet menu for 14 days and even for a month is absolutely not difficult to compose. As you can see, the diet includes fruits, vegetables, meat, fish, eggs, dairy products, and even cheese. This food is balanced and healthy. Together with it, the body receives all the necessary vitamins and minerals. At first it may be a little difficult to accept such changes, but after a week of such nutrition, fruits become a favorite treat and perfectly replace harmful sweets.
Recall that the Mirkin diet menu for the week and any other term may include fasting days. They can be carried out just once a week, or every other day: it all depends on how fast you need to lose weight. Fasting day is the day when you need to eat only one selected type of product. For example, fasting day on kefir is especially popular. Judging by the reviews of users who have tried such a diet on themselves, it was kefir days that helped them significantly reduce body weight. However, there are also apple, and cabbage, and cucumber, and milk and tea, and even meat fasting days.
Total
Summing up, it is worth saying that any changes, including the transition to a different diet, are stress for the human body. , , . . , , .
After all, the most important thing in losing weight is precisely motivation. If you decide to take action, then there is nowhere to retreat. You need to keep a great desire throughout the cycle, and then everything should work out for you.
We hope that the article has become the most informative for you, and the reviews about Mirkin’s diet have motivated you. And that you were able to find answers to all your questions.