The creators of the world-famous 90-day split diet offer a diet that allows you to lose up to 25 kilograms in three months, thereby significantly improving your metabolism.
Fundamentals of the 90-day split diet
From every fifth day of the diet, the entire cycle repeats again. Every 29th day is a fasting day: you can only drink water. This day follows immediately after the vitamin day, and then again the protein day.
The diet is designed for three meals a day, breakfast should be no later than 12 o'clock, the last meal should be no later than 20:00. You should drink enough liquid (at least 2 liters per day), and eat as much as you want, without overeating, of course. Occasionally, coffee without sugar is allowed, fruit and vegetable juices are equal to meals, alcohol is strictly prohibited.
If there is a breakdown in your diet, you should not fall into despair, you just need to start from the missed day, and the result will be stunning.
Important observe intervals between meals: on a protein day - at least 4 hours, on starch and carbohydrate days - at least 3 hours. On a fruit day - every two hours.
Menu
Breakfast always the same - two fruits or a glass of berries before 12:00. Fruits can be combined as you like, but you shouldn’t overuse them – for better digestion. As for the choice, it can be any fresh or dried fruits, seeds, nuts, fruit and vegetable juices. Pay attention to the sugar content in the juice - it should not be present or it should be present in minimal quantities. A drink made from freshly squeezed lemon is beneficial.
Protein day
Dinner: boiled, baked, stewed meat or fish with a side dish of fresh salad or stewed green vegetables without oil, or with a limited amount of it. It is possible to replace meat with two eggs, cottage cheese or seafood. After solid food, it is recommended to drink 300 milliliters of clear broth with bread or a slice of whole grain bread. Dairy products can only be consumed on this day - they are considered protein foods. The simultaneous consumption of different types of protein foods is unacceptable.
Dinner: 1/2 lunch, no broth, no bread. Lunch and dinner should consist of the same dishes.
starch day
Dinner: rice, beans, lentils, peas or potatoes, stewed or boiled, practically no fat, 1 slice of bread, vegetable salad. Vegetables can be cooked in vegetable broth.
Dinner: 1/2 lunch, no bread.
Carbohydrate day
Dinner: pasta, spaghetti with tomato sauce, or pizza with tomato sauce, or vegetables stewed in tomato paste. You can also include biscuits, crackers, and baked goods made from yeast-free dough in the menu. Pancakes are not prohibited, but they cannot contain milk and eggs, barley, buckwheat and other grains.
Dinner: homemade baked goods - 1 cake, or 3 cookies, or 3 scoops of ice cream. Required: a strip of dark dark chocolate. If you don’t like sweets, you can replace it with a portion of pizza or saltine crackers.
Vitamin day
Fresh or dried fruits, fruit purees, fruit soups, baked fruits, compotes. A combination of fruits and vegetables is possible. It is acceptable to consume 100 grams of unsalted, unsweetened and unroasted nuts or seeds, divided into 4 doses.
Contraindications: Before using the diet, you must consult a specialist or nutritionist.
The 90-day diet was invented by two friends from Slovenia. They understood clearly: many women do not try to lose weight because they know in advance that on a diet they will not only be hungry, but also...bored. This is how a new nutrition plan appeared, which cannot be called fast-acting, but it also does not lack variety. By alternating priority nutritional components in comfortable cycles, you can treat yourself to a huge number of healthy dishes and even eat ice cream for dinner. Of course, there are restrictions on the 90-day diet, but compared to what is allowed, they don’t look at all intimidating!
Diet 90 days: principle of separate nutrition
Duration: 90 days or three months;
Peculiarities: cyclical diet, alternating protein, starch, carbohydrate, vitamin days with fasting days according to a special plan;
Price: comparable to normal family food expenses;
Result: from minus 3 to minus 25 kg, depending on the goal and initial weight;
Recommended Frequency: can be used as an ongoing meal plan;
Additional effect: adapted for fitness: for better results, it is recommended to supplement the diet with regular physical activity;
The 90 day diet is not suitable: those suffering from diseases of the digestive and excretory systems, as well as pregnant and lactating women. Before starting a diet, you should consult with your doctor; if you are severely obese, lose weight only under the supervision of a specialist!
From the “Housekeeping” section to popular nutritionists!
The 90-day diet was invented in the early 2000s by two friends and colleagues from Ptuj, the oldest city in Slovenia - Breda Hrobat and Mojca Polanshek. Their book “The 90 Day Separate Diet” became one of the most popular Slovenian export products in the new century - it was translated into many languages in a short time. At the request of fans from different countries, the co-authors “followed up” by releasing the work “The Next 90 Days,” which collected many interesting and inventively composed recipes for those who follow a three-month separate nutrition plan, which, judging by the reviews, allows them to lose 18-25 kg.
By the way, it was from the compilation of healthy recipes that the idea of Breda and Mojca, who worked as gastronomic columnists in Slovenian magazines, grew to develop their own nutrition plan that would allow modern women to noticeably lose weight without dooming themselves to starvation or a meager and boring diet. This is how the “90 days of separate meals diet” system appeared, which today has already won a huge army of fans and followers.
Now Mojca Polanshek continues to write about healthy food for publications in her homeland, and Breda Hrobat moved to Australia, maintaining friendly and partnership ties with her co-author and Slovenian culinary magazines. From time to time, friends meet at master classes and performances taking place around the world.
Diet 90 days: simple rules, quick results
The principle of operation of the 90-day separate nutrition diet is based on the idea that concentration on one (priority) nutritional component and periodic rotation of these components speeds up metabolism so much that it allows you to significantly lose weight without food discomfort. Breda Chrobat and Mojca Polanšek propose the following simple scheme:
Day 1 of the 90 day diet - protein
Day 2 of the 90 day diet - starch
Day 3 of the 90 day diet - carbohydrate
Day 4 of the 90 day diet - vitamin.
At the end of the four-day cycle, it should be started again, always with the protein phase. The authors of the diet prohibit changing the recommended order of dishes. Every seven four-day cycles (that is, every 29th day of a 90-day diet), it is necessary to carry out a fasting, or aqua-day, during which you cannot eat any food, only drink plain still water.
Thus, the 90-day diet consists of 21 full four-day cycles, three aqua days and one reduced, three-day cycle (protein, starch, carbohydrate days without a vitamin day). A clear plan for alternating cycles and a meal schedule on a 90-day diet helps you adapt to a new food discipline and improve your “dining habits”: by thinking in advance about what and when you can eat today, you change the quality of your diet.
- 1 If you decide to radically take on your figure, then during all days eat only stewed and boiled vegetables, give up bread and minimize your consumption of fruits. If the goal is to lose weight a little and switch to a balanced, more varied diet, fried foods and relatively large portions are acceptable. However, the rules for combining foods and eating schedule remain the same!
- 2 All other things being equal, always choose unrefined, minimally processed foods - whole grain pasta, “gray” flour, bran bread. For greater benefits, soak grains a day before cooking - the fermentation process will release hidden nutrients. And use less fat if possible—even the best quality vegetable oil adds extra calories.
- 3 Experiment more in the kitchen! Cooking your own meals is a great way to enhance the health benefits of the 90 Day Diet because only then can you be sure of the ingredients in your food. Moreover, the authors of the three-month nutrition plan are quite relaxed about the moderate use of salt, herbs, high-quality spices and natural original sauces such as Tabasco and Worcestershire.
What can you eat and drink on a 90 day diet?
The peculiarity of the 90-day diet is not only that its authors pamper those losing weight with gourmet recipes of approved dishes, but also in its rather tolerant attitude towards modern eating habits - for example, meat and vegetable broths are allowed to be replaced with a solution from a concentrate or a cube, on protein days you can eat bread , and for dinner allow yourself cakes and chocolate. True, all cases of consumption of “dubious” products are specifically stated and the menu for the days should be compiled without violating the recommendations.
Every day on a 90-day diet (except for the aqua day), it is suggested to start the morning with a glass of warm mineral water with 1 teaspoon of apple cider vinegar and 1 teaspoon of honey, and then eat 1-2 any fruits and a glass of berries (also any) for breakfast. The rest of the diet is based on the following list as a cheat sheet:
Protein day on a 90 day diet
- any meat
- any fish, seafood
- cheese, cottage cheese, any dairy products without additives (you cannot mix different types of protein foods and eat, for example, meat and cheese)
- mandatory 300 ml of meat broth at lunch (after solid food)
- all vegetables except starchy ones
- no more than one slice of whole grain bread (only for lunch!).
Starch day on the 90 day diet
- any legumes (including lentils and soybeans)
- any cereals
- any vegetables, including starchy vegetables and potatoes
- one slice of whole grain bread and 300 ml of vegetable broth for lunch.
Carbohydrate day on the 90 day diet
- baked goods: pasta, bread, crackers, vegetable pizza
- buckwheat and barley groats, millet
- any vegetables and tomato sauce
- yeast-free baked goods without eggs
- for dinner, be sure to: 1 strip of dark chocolate (20 g), maybe 1 cake, 3 scoops of ice cream or 3 small cookies.
Vitamin day on a 90 day diet
- any fruit
- any dried fruits (not candied)
- fresh vegetables
- fruit and vegetable juices
- seeds and nuts (no more than 25 g).
On any given day, it is recommended to drink at least 2 liters of plain water. You can also drink tea and coffee, but without sugar (milk can only be added to the drink on a protein day). In addition, dried fruits allowed on vitamin day can be pre-soaked and the infusion can be drunk. The authors of the 90-day diet consider juices, fresh vegetable, fruit and berry smoothies to be food, not drink, and if you want to treat yourself to such dishes, they should be consumed accordingly - as one of the meals on days when the ingredients for the juice or mixture are allowed . You can’t drink alcohol - Breda and Mojca tactfully clarify that it interferes with weight loss.
Diet on the 90 day diet
Slovenian specialists in recipes for weight loss suggest that on their “90 days of separate meals” diet you will eat three times a day (one of which is breakfast, the composition of which is fixed once and for all for all three months of the “expedition”).
In cases where hunger between lunch and dinner is unbearable, eat one small fruit.
On protein days, at least four hours should pass between lunch and dinner; on starch and carbohydrate days, the interval is reduced to three; on a vitamin day, it is permissible for only 2 hours to pass between lunch and dinner. However, it is necessary to take into account that the last meal should be no later than 20:00.
When determining the size of portions, focus on the volume of lunch that is comfortable for you. Introduced? Now reduce it by half - this will be the amount of food allowed for dinner on a protein, starch and fruit day. On a carbohydrate day, don’t forget, in the evening you will have a belly feast and sweet treats. will help you better imagine what dishes you can prepare.
Results and the right way out of the 90-day diet
At the end of the 90-day diet, Breda Hrobat and Mojca Polanshek advise continuing to drink water with honey and vinegar on an empty stomach, eating fruit for breakfast and, if desired, increasing the amount of food consumed per day, while continuing to follow the basic rules of separate meals, for example, not eating protein foods together with carbohydrates, and trying to adhere to the meal schedule that has already become familiar. They claim that after three months of dieting, eating habits change, you want to eat less and less often, and the body gets used to a balanced menu and learns to distribute energy so as to remain cheerful, good mood all day, and, most importantly, not gain weight.
The authors consider their nutrition plan a diet with long-term results and promise the following minus on the scale: those who began to lose weight while slightly overweight will have to lose from 1 to 3 kg every month, and very obese people will be able to get rid of 18-25 kg.
A 90-day diet based on the principles of separate nutrition allows you to achieve good results without harm to the body. It makes it possible to normalize metabolism, lose excess weight and record the results for a long time. After 90 days of proper nutrition, excess weight does not return again and again, as happens with other diets. What is this type of diet and what are its features? Let's look further.
Who is this weight loss option suitable for?
The 90-day diet is a real godsend for people who have been losing weight for a long time or have only recently begun to fight extra pounds. This weight loss option is suitable for people who have 20 or more kg of excess weight, and also have metabolic disorders. The diet has a beneficial effect on metabolic processes and makes it possible to quickly get rid of unnecessary pounds.Accelerating metabolism is the main factor that ensures lasting results over time. It is the accelerated metabolic processes that make it possible to consolidate the result and remain at a normal weight for a stably long time.
The essence of the diet
The three-month diet is based on the principles of separate nutrition. Scientists have been able to establish that this type of food intake has a very beneficial effect on the organs and the entire body as a whole, and has a good healing effect. Reducing the number of calories consumed ensures the burning of extra pounds.Most people note that in the first days it is very difficult and unusual to adhere to the basic principles of the diet. As you get used to the new eating option, the discomfort will decrease. After 2-3 weeks, complete adaptation occurs, and subsequently the diet is more easily tolerated.
Initially, you should tune in to the fact that:
- The diet has clear deadlines - your “torment” in the form of some restrictions in food intake will last for a certain time - only three months.
- The success of the diet depends on the willingness to unquestioningly follow its principles, combine foods correctly and abandon the usual type of diet.
- After three months, you will need to continue to monitor your weight and combine proper nutrition with regular exercise.
Before starting a diet, you should weigh yourself and measure the basic parameters of your figure in order to determine the extent of changes for the better after finishing the diet.
What is a 90-day split diet (video)
Diet 90 days of separate meals. Basic principles, approaches, sample menu, contraindications and main advantages.We follow the basic principles
The diet is based on 4-day nutrition cycles. A new day - a certain grocery set.Day 1 of the cycle – protein. This is where the diet starts. Throughout this day, you should eat exclusively protein foods - eggs, fish and meat dishes, dairy products.
Day 2 of the cycle – starchy. The diet should be rich in foods with the highest starch content. Here, first of all, we are talking about all kinds of cereals, potatoes, other starchy vegetables and fruits, grain bakery products.
Day 3 of the cycle – carbohydrate. The diet should be based on vegetables and fruits, pasta, and yeast-free homemade baked goods. It is on the third day of the cycle that you can treat yourself to a few pieces of dark chocolate or your favorite dessert.
4th day of the cycle – fruity. On this day, fruit consumption is indicated. Dried fruits and seeds of various fruits (for example, pumpkin) are also allowed. Fans of freshly squeezed juices can afford 1-2 glasses of their favorite drink.
Do not forget that juice is the same food that replaces a full meal.
The days of the cycle repeat one after another. The 29th day has arrived on the calendar - it’s time to unload the body. This day should be a fasting day, during which you need to allow the body to cleanse itself and rest exclusively on the water. Then the diet cycle begins from the very beginning, from the 1st protein day.
90 day diet menu
For all three months of the diet, breakfast should be the same. Each person can plan the menu for other meals during the day depending on their taste preferences. Below is a sample menu for the week:Day 1 – meat. Breakfast: One favorite ripe fruit and several berries. Lunch: 150 g green salad, 200 g grilled salmon steak. Afternoon snack: sandwich with tomato, piece of boiled chicken and lettuce. Dinner: a glass of your favorite fermented milk drink - sourdough, low-fat kefir or fermented baked milk.
Day 2 – vegetable-starchy. Breakfast: berries and fruits (similar to day 1). Lunch: 200-250 g vegetable stew. Afternoon snack: baked apple or pumpkin. Dinner – 100-150 g of dried fruits.
Day 3 – sweet, carbohydrate. Breakfast is the same as day 1. Lunch: 250-300 g of homemade pizza. Afternoon snack: noodles with hard cheese and tomato sauce. Dinner: black or green tea with a piece of homemade biscuit.
Day 4 – fruit and vitamin. Breakfast: similar to day 1. Lunch: salad from your favorite fruit (no more than 250-300 g). Dinner: a few pieces of watermelon or melon.
Day 5 – protein. Breakfast: similar to day 1. Lunch: green salad with legumes and avocado. Afternoon snack: omelet with hard cheese and sausage. Dinner – cottage cheese with a low fat content.
Day 6 – vegetable. Breakfast is the same. Lunch: stewed vegetables - eggplant, zucchini, carrots, sweet peppers (200-250 g), 50 g of bread. Afternoon snack: potato casserole with parsley or other herbs to taste. Dinner – apple or banana.
Day 7 – carbohydrate. Breakfast is the same. Lunch: vegetable lasagna. Afternoon snack: 100-150 g apple pie. Dinner: a glass of hot chocolate or tea with homemade cakes.
Compatibility of products with separate power supply (video)
Separate meals for weight loss. What do you need to know about product compatibility when feeding separately? Advice from a professional specialist.Recipes for the 90 Day Diet
Below are several recipes that will help diversify your menu during a diet and please yourself with tasty and satisfying dishes.Boiled chicken on protein day
Wash a medium-sized chicken well, place it in a saucepan and cover with cold water. Add 1 whole carrot and 1 onion (pre-peeled), salt and black pepper (in small quantities). Cook over low heat until done. Remove the finished chicken from the broth and separate the meat from the bones. Portioned pieces of chicken can be divided into several meals. Eat warm with vegetables or a side dish of legumes.
Rice with vegetables on a starchy day
To prepare the dish you need to prepare: 150 g of rice, 250 ml of broth, one carrot and a medium-sized onion, 1 bell pepper, a couple of cloves of garlic, salt, olive oil. Finely chop the vegetables, add garlic and lightly fry in olive oil. Pour in the broth and add the pre-washed rice. Simmer over low heat for 15-20 minutes with the lid closed. In 5 min. until done, add salt to taste. Rice with vegetables goes well with a green salad.
Buckwheat porridge for a starchy day
Rinse 2 cups of cereal thoroughly and pour into a deep container, ideally a pot. Pour water in a 2:1 ratio (two glasses of water to one glass of cereal). Add a teaspoon of butter and a little salt. Mix the ingredients and place the pot in the preheated oven. To prevent the porridge from burning, it must be stirred periodically during cooking.
This method is also suitable for preparing wheat or pearl barley porridge.
Lenten pancakes on carb day
In a deep bowl, mix 2.5 cups of sifted flour, 1 teaspoon of sugar, a little salt, 1 tablespoon of vegetable oil and? glasses of mineral water. Ideally, beat the ingredients using a mixer. If you don’t have one at hand, then a regular whisk will do. Pancakes should be baked in a well-heated frying pan until golden brown.
To make the dessert even more delicious, you can prepare a delicious filling - chop one banana and add some nuts, raisins, a little grated dark chocolate and? teaspoon butter. Wrap the filling in pancakes, spreading the remaining chocolate on top. The meal is ready. Bon appetit!
Fruit salad with exotic fruits on vitamin day
Cut one large avocado, banana, kiwi and tangerine into small pieces. Place in a salad bowl, mix thoroughly and sprinkle with a small amount of lemon juice. The delicious delicacy is ready.
To achieve your goal, lose excess weight and not gain it again, during your diet be sure to follow simple but significant recommendations:- In the morning, have breakfast exclusively with fruits, without expanding your diet with other foods.
- Have lunch no earlier than noon. Ideally, between twelve and one o'clock in the afternoon.
- If hunger makes itself felt ahead of time, you can have a light snack. You can use apples, bananas, kiwis, and citrus fruits as a snack.
- The break between lunch and dinner should be about three hours.
- On a “protein day,” the intervals between main meals should be an average of four hours.
- On the day of eating fruits and vegetables, breaks between breakfast, lunch and dinner should be minimal - 2-3 hours.
- Refuse any food after 20.00.
- At lunch, eat all the required amount of food. By evening, portions can be reduced.
- For nutrition and preparation of various dishes, you should use only high-quality and fresh products, and do not use semi-finished products.
- It is unacceptable to consume foods containing so-called hidden fats, sugars and other additives harmful to the body.
- Cook all dishes in a small amount of vegetable or olive oil. They should also be used to dress salads.
- Preference should be given to baked dishes, as well as steamed food.
- Minimize the amount of salt and various seasonings on the menu.
- Drink at least 2 liters of still water per day. It is also allowed to drink teas, coffee and compotes.
- Don’t forget about sports and exercise regularly.
Quitting the diet
To consolidate the results obtained, you should exit the diet correctly. After 90 days, it is recommended not to refuse, but to continue to follow its basic rules:- have fruit for breakfast in the morning;
- observe the principles of separate nutrition;
- do not disrupt the schedule and regularity of meals.
To feel full, the body needs much less food. At the same time, the daily diet becomes sufficient for an active lifestyle, vigor and strength. Extra pounds no longer appear.
The results of the diet may vary. So, for example, a person with slight excess body weight can lose from 6 to 9 kg during a three-month diet. At the same time, very obese people can achieve more significant results by losing 20-25 kg in 90 days.
The main advantage of a separate diet is that it allows you to completely rebuild and regulate metabolic processes in the body, as a result of which the extra pounds go away forever.
Contraindications
Separate nutrition is not an option for everyone; it has its contraindications. You should avoid the 90 day diet:- people suffering from diseases of the gastrointestinal tract;
- minors (a growing body needs a different nutritional system);
- women during pregnancy.
Pros and cons of the 90 day diet
Separate power supply has a lot of advantages and a small number of disadvantages.Among the main advantages are the following:
- A long-term diet (three months) allows the body to completely adapt to a new nutrition system, get used to it, consolidate the right habits and never return to the old ones.
- The diet can be quite varied and has every chance of fitting perfectly into your family’s menu - you won’t have to prepare different dishes separately for yourself and your household.
- Most of the “allowed” dishes and products during the diet are on the menus of cafes and restaurants. This means that various special events and other feasts “will not pass you by.”
- Thanks to a varied diet, the body does not adapt to the same type of food, resulting in weight loss throughout the three months of the diet.
- Periodic consumption of sweets and all kinds of goodies in the form of fresh fruit allows the body to take a break from the diet and regain strength.
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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.
Many people who want to lose weight dream of finding a way to get rid of extra pounds without restricting themselves in food. It is for such cases that there is a “90 days of separate meals” diet. It differs from other weight loss methods not only in its duration, but also in the enviable variety of the menu.
The basic principle of the 90-day diet is separate meals, but when eating you are allowed to combine different foods. The “90 days of separate meals” diet menu, unlike other diets, allows the consumption of flour and sweets. The goal of the 90-day diet is to speed up metabolic processes and develop correct eating behavior. There are no strict gastronomic restrictions.
As is obvious from the name of the diet, it lasts three months. The cost of the diet is comparable to everyday food expenses. You can use the 90-day diet as a permanent nutrition system. You can combine this weight loss technique with fitness classes and active physical activity. The results of a 90-day split diet vary from 3 to 25 kilograms, depending on the initial weight and goal.
It has a “90 days of separate meals” diet and contraindications. It is not recommended to use it for diseases of the digestive and excretory systems, during pregnancy and lactation. In case of severe obesity, such a diet, as well as any other, can only be used under the supervision of a specialist.
The entire menu of the 90-day diet is divided into 4-day stages:
- On the first day, only protein foods are consumed.
- The second day is starchy food.
- The third day is carbohydrate food.
- The fourth day is vitamin food.
At the same time, on every 29th day of the diet, it is necessary to arrange one, on which only water is allowed. The last meal should be no later than 8 pm. The smallest portion of food is taken at breakfast, at lunch the amount of food is increased, and for dinner a portion equal to half of lunch is consumed. In between meals, you can eat one of any fruits.
Recipes for the “90 days of separate meals” diet can be varied. The main condition is to use only approved products.
Menu 90 day diet separate meals
Throughout the entire “90 days of separate meals” diet, daily breakfast consists of the same products. The rest of the menu is planned based on personal preferences. An example looks like this:
| Diet day | Menu for the day |
| I.Meat,protein | Breakfast Dinner- 150 g salmon steak, 100 g green salad. Afternoon snack- sandwich with tomatoes, chicken and lettuce. Dinner- a glass of fermented baked milk and kefir. |
| II.Vegetable,starch | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 250 g vegetable stew, Afternoon snack- 200 g fried with celery and turmeric. Dinner- some dried fruits. |
| III.Delicious,carbohydrate | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 300 g of homemade pizza. Afternoon snack- spaghetti with basil and tomato sauce. Dinner- tea with biscuit. |
| IV.Fruit,vitamin | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 250 g of fruit salad. Afternoon snack- 200 g baked apples with cinnamon. Dinner- a few pieces of melon. |
| V.Protein | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 250 g salad of green lettuce, avocado and legumes. Afternoon snack- 200 g omelette with ham and cheese. Dinner- low-fat cottage cheese. |
| VI.Vegetable | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 200 g eggplant, stewed with carrots and garlic, 50 g bread. Afternoon snack- 200 g of potato casserole with herbs. Dinner- one banana. |
| VII.Carbohydrate | Breakfast- a glass of any fresh berries and 1-2 any fruits. Dinner- 250 g vegetable lasagne. Afternoon snack- 150 g of any pie. Dinner- a cup of sweet hot chocolate. |
To make the “90 days of separate meals” diet more effective, you can use some useful recommendations:
- consume vegetables only boiled or stewed, minimize fruit consumption and avoid bread;
- use a minimum amount of fat;
- choose products with a minimum of pre-processing;
- prepare dishes yourself and, if possible, do not use semi-finished products, while it is permissible to use a moderate amount of salt, spices, herbs and various sauces.
To consolidate the results obtained after completing the 90-day diet, it is recommended to exit it correctly. It is necessary to continue to follow the basic rules of the diet:
- eat fruit for breakfast;
- continue to eat according to the rules;
- follow a meal schedule.
All reviews about the “90 days of separate meals” diet agree on one thing: in three months the body gets used to a certain diet and the diet turns into a habit, the body does not require a large amount of food, the food consumed is enough to maintain energy throughout the day and excess weight does not occur. is being recruited.
The end results of the 90 day diet can vary significantly. So, if you have a small amount of extra pounds, you will lose 1-3 kilograms per month. If the diet is used by obese people, then you can lose up to 25 extra pounds.
The main advantage of 90 days of a diet with separate meals is that excess weight goes away irrevocably, since metabolic processes are completely rebuilt.
Video with myths about separate meals
Video with a lecture on separate nutrition
Video with product compatibility chart
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
Content
Every woman dreams of being a beauty with an ideal figure. Someone constantly trains their body in fitness centers, someone tortures themselves with grueling diets, and someone is simply waiting for a miracle to happen and the excess weight goes away on its own. Such a miracle exists - a 90-day separate food diet. Nutritionists from Slovenia Breda Hrobat and Mojca Polanshek not only invented this long-term diet, they published a book that became a bestseller in many countries. Saying goodbye to extra pounds forever using separate meals is the main goal of the 90-day diet.
Basic principles of the 90 day split diet
What is the secret of the 90 day split diet? Many people know that not all products are compatible with each other and use them successfully. A diet based on the axiom of separate nutrition allows you to lose 20 kilograms or more in three months. The disappearance of excess weight occurs gradually, without suffering. This method of losing weight is most suitable for those who have a lot of unnecessary pounds. During the diet, you don’t need to deny yourself anything, although you will still have to take into account the caloric content of foods. The days of separate nutrition are divided into four cycles, which will be repeated.
By slightly reducing portions and distributing the foods consumed according to composition, during a diet you will help the body choose the right path. As a result, metabolism will improve, the gastrointestinal tract will work smoothly, metabolism will normalize, and fat deposits will begin to melt. To experience the excitement of losing weight, before starting the first day of the diet, find out your exact weight, take measurements and write them down. Do these manipulations at certain intervals, and you will notice how the weight steadily disappears throughout the diet.
Menu for every day
By dividing your diet into four daily diet cycles (protein, starch, carbohydrate, vitamin), you will completely rebuild your body, which will begin to work like clockwork, delighting you with new achievements in weight loss. Arrange the days during the diet in strict order, and every twenty-ninth should be a fasting day. During the fasting day, consume only purified or mineral water without gas. Then the cycle starts over.
Meals should be at least three times a day, only high quality products, water at least 1.5-2 liters. The first meal is no later than 11 a.m., the last meal is before 8 p.m. Break your food portions into portions where lunch is slightly larger than dinner, gradually reducing them with each cycle. Alcoholic drinks are prohibited during the diet. It is not recommended to drink coffee-containing and sugary drinks. Juices are equivalent to eating.
Protein days
Each diet cycle should begin with a protein day, when only protein foods (fish, meat, eggs, dairy products) are eaten. Do not mix proteins - on the same day, eat eggs separately from meat, fish from dairy products:
- Breakfast. On any day in the morning, have breakfast only with fruits, which you can replace with raisins, dried apricots, and prunes. Add a few nuts. Drink a glass of juice.
- Dinner. For lunch, you can afford a piece of lean boiled or stewed meat (chicken, rabbit, veal, turkey). It is better to exclude dishes with fried foods, because they will contain more calories. Instead of meat, you can cook low-fat ocean fish or seafood; in the same quantity, if you wish, you can eat two eggs, low-fat cottage cheese, a piece of cheese. As a side dish, prepare more salad from fresh vegetables, except those containing starch. Allow yourself a piece of black bread, preferably without yeast. Finish your meal with a cup of weak broth.
- Dinner. You can repeat the lunch diet, reducing the amount by half. In the evening, exclude bread and broth from the menu. If you ate meat for lunch, then you should definitely have only that for dinner.
Starch days
On such a day, for nutrition, use foods rich in starch - cereals, potatoes, legumes, bread containing whole grains:
- Breakfast. According to tradition, the day should begin with a glass of berries, juice or several fruits.
- Dinner. For a starchy day, boiled rice, potatoes, peas, beans, soybeans, and chickpeas are suitable. If desired, simmer them with a minimum amount of vegetable oil, preferably olive oil. Add a serving of vegetable soup and a slice of whole grain bread to your diet.
- Dinner. Repeat the daily set of products, except bread and soup. Remember to reduce the portion by half.
Carbohydrate days
On those days dedicated to carbohydrates, it is allowed to eat cereal products, baked goods without eggs and yeast, pasta (durum wheat varieties are recommended), and unsweetened cookies. If you have a sweet tooth, allow yourself a small piece of dark dark chocolate:
- Breakfast. Several pieces of any fruit. You can replace them with nuts, dried apricots, raisins or a glass of berries. Drink your favorite juice.
- Dinner. According to your preference, prepare pizza with vegetable filling or durum pasta with tomato sauce. Biscuits, unsweetened cookies, pancakes without milk and eggs are allowed. Add buckwheat porridge or porridge made from millet or barley to your diet.
- Treat yourself to a few cubes of dark chocolate after light carbohydrate dinner, consisting of cereal porridge and stewed vegetables.
Vitamin days
You can eat any fruits or vegetables that you like on these diet days. For variety, eat some unsalted seeds and nuts:
- Breakfast. Start your day with fresh fruit and a glass of juice. Eat some berries.
- During the whole day It is allowed to eat any fruits and vegetables in various combinations - fresh, baked, in the form of purees and salads. Juices, unsweetened compotes, fruit drinks are suitable. Diversify your menu with dried fruits, which are great for dulling the feeling of hunger.
Table of products for a separate diet
Before you start counting down the 90-day diet of separate meals, it is important to understand the essence of the compatibility of products with each other. If all food products are divided into subgroups, then it is worth highlighting three main ones:
- Squirrels, digested with the help of acid secreted by the digestive organs.
- Carbohydrates, broken down in an alkaline environment by the salivary glands of the oral cavity
- "Live products"– the basis of building material for the whole body, obtained by the body without the cost of digesting food.
By carefully studying the table below, you can find a pattern of which food groups are combined during a diet, and which are better to eat separately. Product groups 1 and 2, 2 and 3 are compatible. You cannot combine those included in groups 1 and 3:
- Meat, eggs, fish, mushrooms, nuts, seeds, legumes.
- Fruits, vegetables, dried fruits, herbs, berries, juices.
- Cereals, bread, sugar, potatoes, jams, compote, honey.
The right way out of the 90 day diet
After the end of the diet, it is important to make a smooth transition to normal nutrition. If you have achieved the desired result in three months, and your extra pounds have disappeared, it means that your body has received a tremendous cleansing. To maintain a slim and healthy body, try to continue to adhere to the principle of product compatibility. If you are not entirely satisfied with the results achieved, you can repeat the diet, but not earlier than after three months. To maintain a normal weight, you can repeat the diet once a year for a shortened program of 15 days.
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