Diet Mirkin

Mirkin’s Diet

The Mirkin Diet was created by the author of the book “Me and my kilograms. Dr. Mirkin’s Weight Loss System is not essentially a diet. Most likely this is not a diet, but a regular nutrition system that must be followed for life.

If most fast diets eventually lead to a breakdown and, as a result, to even more weight gain, then when using the Vladimir Mirkin diet, you can avoid all the negative consequences and not only achieve optimal weight, but also keep it for a long time.

The exclusion list is quite simple:

  • 🍍Thicks should be excluded from the first dish and the broth should be left, which, according to Dr. Mirkin, is good for proper digestion.
  • 🍍 The second dish must be eaten without a side dish, that is, a purely protein dish.
  • 🍍 The third dish is to completely eliminate sweets.

The Mirkin Diet requires the basics: to separate foods into those that are allowed and those that are prohibited.

Approved Products

Any meat (exclude fried pork), any poultry (exclude fried duck), any kind of fish and seafood. The fat content of dairy products should be no more than 3.2%. Any kind of cheese with a fat content of not more than 40%, eggs. Any vegetables (with the exception of potatoes and legumes), mushrooms, sweet and sour fruits, spices, herbs and vegetable oils. Any drinks are allowed, but without sugar.

Prohibited products

Bakery products (at lunch you are allowed to eat 1 slice of bread), pastries, legumes, cereals, potatoes, sweets, apricots, bananas, dates, figs and nuts.

Allowed foods can be consumed in any form, but if you fry them, use only vegetable oil. Drinks are allowed to be sweetened with saccharin, and it is advisable to dilute juices and compotes with water. If you are very hungry, then between meals you can eat vegetables (100 grams - tomatoes, cucumbers, bell peppers, cabbage, etc.), or the same number of berries or fruits that contain few carbohydrates (oranges, currants, apples, watermelon etc.).

The menu for the day can be easily compiled from allowed products, but the daily diet should not exceed 1500 kcal. In order for the body to receive all the necessary substances during the Mirkin diet, you should eat varied.

Diet Mirkin. 3 menu options for 1 day

First option:

Breakfast: 200 grams of cottage cheese, coffee (coffee with milk) without sugar.

Lunch: borsch without thick meat broth (it should not include potatoes) and 30 grams of bread, 100 grams of boiled meat and 150 grams of fresh green vegetable salad with salt and onions, seasoned with vegetable oil, a glass of tomato juice.

Snack: milk (1.5%).

Dinner: 100 grams of milk sausages, 250 ml. kefir (3.2%), apples (200 grams).

The daily diet is 1200 kcal.

Second option:

Breakfast: 100 grams of boiled sausage, coffee with milk.

Lunch: fish soup without grounds and a slice of bread, a cutlet (100 grams) with a salad of fresh tomatoes and dill with vegetable oil, a glass of apple juice.

Afternoon snack: a glass of tomato juice.

Dinner: 200 grams of cottage cheese, a glass of kefir (3.2%), 200 grams of grapes.

The daily ration is 1400 kcal.

Third option:

Breakfast: 2 boiled eggs with salt, tea with milk.

Lunch: soup on meat broth without thick and a slice of bread, 100 grams of sausages and a salad of fresh cucumbers, a glass of dried fruit compote without sugar.

Afternoon snack: a glass of kefir (1.5%).

Dinner: 100 grams of cheese and a glass of kefir (2.5%), grapefruit or orange.

The daily ration is 1300 kcal.