Diet 90 days of separate nutrition: principles and menu

The 90 Day Diet was developed in early 2000. Its creators are two friends from Slovenia: Bredoy Hrobat and Mojcej Polyansek. They outlined their ideas in a book called “The 90 Day Separate Diet.” This guide to achieving an ideal figure has become widely known not only in Slovenia, but throughout the world. In the shortest possible time, the book was translated into many languages ​​of the world. If you stick to the menu suggested in the book, you will be able to lose 18-25 kg in 3 months.

Getting rid of excess weight occurs by accelerating metabolic processes in the body. A person eats a certain product for a long time, changing it periodically. Therefore, you can lose weight quickly and comfortably.

How the 90 day diet works

All menus offered in the 90-day diet are divided into 4 components:

• On the first day, a person eats only protein foods.
• On the second day, you need to eat starchy foods.
• The third day's menu is based on carbohydrate foods.
• The fourth day is designed to saturate the body with vitamins.

Every 29th day of the diet should be a fasting day. During this time, you are only allowed to drink water. The last time you can come to the table is no later than 8 pm. A smaller amount of food should be consumed during breakfast, at lunch the portion is doubled, and dinner consists of half of lunch. You can use fruits as snacks (one fruit per snack).

The diet can be practiced no more than once every six months. To maintain results, you can eat separately for 15 days every year. Although if you correctly create a menu based on the principles of the 90-day diet, then you can stick to it throughout your life.

Modern man consumes about 800 g of food and about 2000 g of water per day. The daily diet of the population of our planet (5 billion people) is more than 4 million tons of food. Most of humanity has experienced and continues to experience shortages of some food products. The problem of insufficient consumption of foods containing proteins and vitamins is especially acute.

It is known that human food must contain more than 600 substances necessary for the normal functioning of the body. Each of these substances occupies a specific place in the complex mechanism of biochemical processes. 96% of organic and inorganic compounds obtained from food have certain medicinal properties, therefore, the state of human health depends on the quantity and proportions of these substances in the diet.

When organizing a healthy diet, the diet should be selected so as to meet the individual characteristics of the human body, taking into account the nature of his work, gender and age characteristics, and climatic and geographical living conditions.

The definition of physiological nutritional norms is inextricably linked with the concept of rational nutrition. They are average guide values ​​that reflect the optimal needs of individual population groups for basic nutrients and energy.

Rational nutrition includes adherence to three basic principles:

1. Ensuring a balance of energy supplied with food and consumed by a person in the process of life. All the energy the body needs comes exclusively from food. From the course of biochemistry it is known that proteins, fats and carbohydrates are broken down in the body into their monomers, the latter are used for the synthesis of vital compounds or ultimately provide energy in the form of ATP, carbon dioxide and water.

It has been established that as a result of such an exchange, 1 g of food protein releases 4 kcal, fat – 9 kcal, carbohydrates – 4 kcal. Knowing how much protein, fat and carbohydrates are contained in the diet, you can easily calculate its energy value. The human body uses energy received from food in three directions:

Basal metabolism is the minimum amount of energy required by a person to ensure vital processes in a state of complete rest. Basic metabolism is calculated per 1 kg of body weight, taking into account the fact that 1 kcal is consumed in 1 hour. The main exchange is usually calculated on a “standard” man (age – 30 years, weight – 65 kg) and woman (age – 30 years, weight – 55 kg). For a “standard” man it averages 1600 kcal per day, for a woman – 1400 kcal. Basic metabolism significantly depends on age, individual characteristics of the body, living conditions and work activity. In people who constantly experience physical activity, the basal metabolic rate is 30% higher. In the body of children, the basal metabolism is 1.3-1.5 times higher than in adults. Energy consumption for food utilization processes. From a biochemistry course we know that a certain amount of energy in the form of ATP is spent on the breakdown of nutrients in the body. Digestion of proteins increases basal metabolism by 30-40%, fats by 4-14%, carbohydrates by 4-7%.

Energy expenditure for muscle activity. For different types of physical activity, energy consumption is different: for people who do not have physical activity, it is 90-100 kcal/h, when doing physical education - 500-600 kcal/h, for heavy physical labor and sports - even higher. If we summarize these data, the average daily energy consumption for mental workers will be: for men - 2550-2800 kcal, for women - 2200-2400 kcal, for workers engaged in heavy physical labor (miners, metallurgists, loaders) - 3900-4300 kcal It should be emphasized that the energy value of the daily diet of certain population groups should provide compensation for their energy expenditure. At the same time, health is affected by both a lack of food calories and their excess. The latter is of particular importance when analyzing the problem of excess weight. It has been shown that if the daily calorie content of food exceeds energy consumption by 300 kcal (this is a 100-gram bun), then the accumulation of reserve fat can increase by 15-30 g per day and amount to 5.0-10.0 kg per year.

It is not indifferent to the body which food products supply energy, since food is a source not only of energy, but also of individual

nutrients necessary for vital processes. Proteins, fats and carbohydrates, as well as individual nutrients are required by the body in certain quantities and ratios. Vodka, having a calorie content of 235 kcal, can provide a certain energy requirement, however, these are “empty” calories; they do not contain vital nutritional components.

2. Satisfying the body's needs for certain nutrients. To meet the body's optimal need for proteins, fats and carbohydrates, their ratio in diets should be 1: 1.2: 4. Proteins should be, on average, 12%, fats - 30-35% of the total calorie intake, the rest - carbohydrates. During intense physical labor, the proportion of proteins in the diet can be reduced to 11%, and fats, accordingly, increased, taking into account the high energy value of the latter. This principle is outlined in section 1.4.

3. Compliance with the diet. The diet is based on physiological and biochemical reactions, the essence of which is as follows: the cells of the food center of the cerebral cortex are capable of being excited under the influence of certain factors. The latter include a decrease in the concentration of nutrients in the blood, emptying of the stomach, etc., as a result of which appetite appears. At the same time, increased appetite can be harmful to health, but its absence is also undesirable.

The diet is based on four basic principles:

• regularity of nutrition. The advisability of eating at the same time is determined by the conditioned reflex reactions of the body: the secretion of saliva, gastric juice, bile, enzymes, i.e. the whole complex of factors that ensure normal digestion;
• adherence to the principle of rational selection of products at each
• eating to ensure a favorable ratio of essential nutrients in the diet;
• fractional meals throughout the day. Studies have shown that eating one or two meals a day has an adverse effect on health and predisposes to a number of diseases. A healthy person is recommended three or four meals a day with a possible additional meal (juice in the morning, a glass of kefir before bed, etc.);
• reasonable distribution of food amounts throughout the day. Breakfast and lunch should provide more than 2/3 of the diet, dinner - less than 1/3.

Human society is developing, human psychology, living conditions and working conditions are changing. Therefore, adjustments to the principles of rational nutrition are possible.

Currently, the focus is on food quality that ensures high levels of health and performance.

CONCEPT OF BALANCED NUTRITION BY A. A. POKROVSKY

The concept of a balanced diet, developed by Academician A. A. Pokrovsky, is based on determining the proportions of individual nutrients in the diet. These proportions correspond to the enzyme sets of the body and reflect the sum of metabolic reactions and chemical transformations of substances. The correctness of the concept is confirmed by objective biological laws that determine the processes of food assimilation at all stages of the development of living organisms.

Violation of the correspondence of enzyme constellations to the chemical structures of food inevitably leads to disturbances in nutrient metabolism. An example of the loss of enzymatic keys to a certain link in the assimilation of a food substance is a violation of the biosynthesis of phenylalanine hydroxylase in children, which removes this amino acid from a number of essential nutritional factors and makes it an extremely toxic compound, leading to a sharp delay in the mental and physical development of the child. There are known cases of hereditary fermentopathy, characterized by intolerance to galactose and fructose. Naturally, only diet therapy can help such patients.

Table 12

The average daily requirement of an adult for nutrients

Source: Handbook of Dietetics / Ed. A. A. Pokrovsky, M. A. Samsonov. M.: Medicine, 1981. P. 17-18.

The loss in the process of evolution of certain enzyme systems explains the recourse to the so-called essential nutrients (some vitamins, amino acids, minerals, etc.). The evolution of each species had its own characteristics. For example, ascorbic acid is essential only in humans and some animals (anthropoid monkeys, guinea pigs, etc.) and is completely unnecessary for other animals, whose tissues intensively synthesize vitamin C.

The proportions of individual nutrients in the diet are reflected in Pokrovsky’s balanced nutrition formula (Table 12). According to the scientist himself, the formula for a balanced diet is not a frozen model of nutrition; it must be constantly improved and supplemented taking into account new scientific data on nutrition and changes in human conditions. Thus, in 1991, new standards for physiological needs for nutrients and energy were developed for various population groups (see Section 1.4).

Thus, a balanced diet, according to A. A. Pokrovsky, is taking into account the entire complex of nutritional factors, their relationship in metabolic processes, as well as the individuality of enzyme systems and chemical transformations in the body.

CRITICAL ANALYSIS OF OTHER POWER SYSTEMS

Problems in the field of nutrition, the emergence and spread of diseases associated with insufficient or excess food consumption have led to the emergence of various systems, nutrition theories and fashionable diets; A brief description of some of them is given below.

Vegetarianism

A food system that excludes or limits the consumption of animal products. It is believed that the founder of vegetarianism was the ancient Greek philosopher and mathematician Pythagoras (VI century BC). Many outstanding people, including I. E. Repin and L. N. Tolstoy, professed vegetarianism. In it they saw, first of all, a moral and ethical basis: a ban on the destruction of a living organism. But plant organisms are the same manifestation of life on Earth, and therefore such a philosophy does not stand up to criticism.

It is known that long-term abstinence from animal foods negatively affects the functioning of the human body, since animal products contain essential nutritional factors that are not found in plant foods. On the contrary, “gentle” vegetarian nutrition, for example during religious fasts, can have positive consequences, since it occurs

cleansing the body, and in a relatively short time the body does not develop a deficiency of essential nutrients. The latter is especially important during the growth of a young body, during pregnancy, breastfeeding, and in old age. In addition, for various diseases, as well as for their prevention, it is useful to prescribe fasting days. In any case, consultation with a nutritionist is necessary.

Therapeutic fasting

Complete abstinence from food for a certain period of time. The fasting period can vary from one day to several weeks. This system is based on the mobilization of the body’s defenses, forcing the inclusion of reserve forces, which helps cleanse the body of metabolic end products. But prolonged complete fasting puts the body in a difficult position, especially under the influence of harmful environmental factors and psycho-emotional stress. For example, with prolonged fasting, the problem of removing radioactive elements from the body arises. The gastrointestinal tract is empty, there are no substances such as β-carotene, dietary fiber, which have the ability to bind radionuclides and remove them from the body. But in this regard, the words of the famous supporter of moderate fasting, Paul Bragg, are significant: “Fasting is a great cleanser, but not a cure for ailments. A disorderly lifestyle is the reason for our weakness, premature aging, all our pain and suffering, turning a person into a heap of ruins.” Therapeutic fasting was used by the great doctors of antiquity, Hippocrates (460–377 BC) and Avicenna (980–1037). In 1911, the American writer Upton Sinclair published the book “The Fasting Cure.”

The theory and practice of long-term and complete abstinence from food convincingly demonstrate that this system is only beneficial when a person is under the supervision of a specially trained physician.

Ancestral nutrition concept

The concept is based on the nutritional habits of ancient man. Preachers of this direction are divided into raw foodists and dry foodists.

Raw foodists exclude thermal or other types of food processing, explaining this by preserving the nutritional value of products and the more effective effect of nutrition on the body of a healthy and sick person. Naturally, the consumption of organic vegetables, fruits and herbs is healthy and necessary, but the consumption of raw meat, fish, and other products is unsafe, since the possibility of contracting an intestinal infection (for example, salmonellosis) cannot be ruled out. Some foods are more effectively absorbed by the human body when they are cooked (for example, eggs).

Dry eaters prefer dried foods, thereby excluding from the diet one of the most necessary substances - water. From these positions, long-term dry eating does not stand up to criticism.

Raw food and dry food diets for a short period of time are used in modern medicine in the treatment of certain diseases.

The concept of ancestral nutrition does not meet the basic principles of rational and balanced nutrition and contradicts the very nature of man with his biochemical and psychological individuality, habits and inclinations.

Separate power concept

Strictly regulates the compatibility and incompatibility of food products. For example, according to this concept, you cannot simultaneously consume protein and carbohydrate-containing foods (meat, fish, milk - with bread, cereals, cereals, etc.). Its founder, American nutritionist Herbert Shelton (1895–1985), explains this by the peculiarities of digestion in the stomach. In particular, proteins are digested under the influence of enzymes only in an acidic environment in the lower part of the stomach, and starches are digested in its upper parts, under the influence of salivary enzymes, in an alkaline environment. In the acidic environment of the stomach, the activity of salivary enzymes is inhibited and starch digestion stops. The author does not take into account other aspects of the physiology and biochemistry of digestion. The main process of digestion occurs not in the stomach, but in the intestines; the content of enzymes in digestive juice ensures the digestion of multicomponent food. In addition, in nature there are no food products consisting only of proteins, fats or carbohydrates. They typically contain a variety of nutrients.

The centuries-old experience of the cuisine of the peoples of the world, which combines the principle of dietary diversity with reasonable consumption of food products, is not in favor of the concept of separate nutrition.

Concept of the main nutritional factor

Preference is given to one or more food components.

Typical representatives of the concept under consideration are supporters of the doctrine of macrobiotics (“macrobiot” translated from Greek means

"long-liver") It is based in Japan. The main thing in it is the correct ratio of sodium and potassium in the diet and the predominance of alkaline equivalents while excluding foods rich in acidic equivalents from the diet. Another variation of this theory is the preference for cereal crops. Meat, milk and their processed products are excluded from the diet. In addition, there are diets for weight loss, where the exclusive consumption of rice is recommended. Naturally, such a set of food products leads to hypo- and avitaminosis with all the ensuing consequences.

One of the supporters of the concept of the main nutritional factor is D. Jarvis. In his book Honey and Other Natural Products he states that

A universal therapeutic and preventive remedy is honey and apple cider vinegar, the vitality of which lies in the high concentration of potassium. When you look at the reference tables, it turns out that many available food products (potatoes, cabbage, raisins, etc.) have potassium content that is equal to or even higher than the level in apple cider vinegar. Preaching apple cider vinegar, D. Jarvis, as opposed to macrobiotics, recommends predominant content of acidic equivalents in the diet.

It is quite obvious that apple cider vinegar and especially honey are highly valuable natural products, but their separate long-term use in the diet does not provide the same psychological and physiological effect as when used in combination with other products of plant and animal origin.

A well-known example is the concept of megadoses of ascorbic acid, developed by the American scientist L. Pauling. In his opinion, a single consumption of 2.0 g of vitamin C is a reliable factor in increasing the body's defenses, preventing malignant neoplasms and colds.

L. Pauling's idea does not stand up to criticism, primarily from the standpoint of economy, given the lack of need to consume such quantities of ascorbic acid (the recommended daily requirement for an adult is 0.7-1.0 g). In addition, the greatest physiological and biochemical activity of ascorbic acid occurs in the presence of other vitamins and a number of nutrients found in a well-balanced diet. And finally, although ascorbic acid is low-toxic, its long-term use in megadoses can adversely affect metabolism and can provoke a number of diseases.

Nutrition Index Concept

Its author, Erna Carise from Germany, believes that when compiling a diet, the main thing is to calculate the energy value of foods without taking into account their chemical composition. This calculation is expressed in points and is called the spectacle diet.

According to this concept, a person needs 70 points of energy every day, or 2100 kcal (1 point – 30 kcal). Noteworthy is the inexplicability of assigning points to individual products, since they do not correspond to the calorie content of the products in relation to each other: 20 g of lard - 0 points, 2 pears - 23 points, a glass of kefir - 13 points, etc. Long-term adherence to the points diet leads to to an imbalance of essential nutrients and energy, the emergence of metabolic diseases.

The concept of "living" energy

Her followers, in particular our compatriot G.S. Shatalova, talk about the existence of “living” energy in the body, which we receive through the following chain: plants absorb

solar energy, they are eaten by animals and humans. This concept must be studied using objective instrumental methods for analyzing energy transformations. Proponents of this theory recommend a daily diet with an energy value of 1000 kcal, mainly from plant products. N. F. Soroka in his book “Nutrition and Health” compares such a diet with the nutritional state of residents of besieged Leningrad, rightly pointing out that such a number of calories, low levels of protein (no more than 12 g), and other essential nutrients can lead to severe metabolic disorders substances and related diseases.

Imaginary cure concept

Has some similarities with the concept of the main nutritional factor. The basis of the theory is to highlight the special healing properties of a number of products that are recommended for common diseases. Often due to psychological factors, and sometimes in a hopeless situation, a person tends to believe in such drugs as a panacea. An example is the idea of ​​the participation of plant hormones (auxins) in the regulation of metabolic processes in the human body. Swiss doctor Schmidt recommended sprouted wheat grains as a source of such hormones. In fact, the hormonal substances of plants are completely unadapted to animal organisms, including the human body. The beneficial effect of sprouted grains on the body is explained only by the content of vitamins and dietary fiber in them.

A number of other examples of “miraculous” food products and their components can be cited: quail eggs rejuvenate the body, lastril (vitamin B17) has an effective anti-cancer effect, etc. It is possible that “elixirs of life” will one day be created by man, but for now this is just a dream.

The concept of absolute optimality

Proponents of this concept are trying to create an ideal diet. However, it is designed for the average person, who does not exist in real life. The diet of each person should be selected only taking into account his individual characteristics, while observing the basic principles of rational nutrition. In practice, this is solved by freely choosing food products, fulfilling the “desires” of the body itself to eat something.

Recently, a huge number of different reducing diets have appeared, the goal of which is to quickly make a person slim and beautiful. It is difficult to do this, but it is possible, using your own strength and taking into account the characteristics of the body, relying on modern achievements of nutrition science.

The concepts described above do not exhaust all existing approaches to nutrition. Some of them are important from the point of view of natural therapy, others are a tribute to fashion and do not have a serious scientific basis.

Diet rules for 90 days

In order for the 90-day diet to achieve the desired results, you must follow the following rules:

• At breakfast you should only eat fruit.
• Lunch should take place no earlier than 12 noon. If before this time there is an acute feeling of hunger, then you can give yourself a snack. Fruits are suitable for this purpose.
• There should be at least 3 hours between lunch and dinner. If we are talking about days with a protein menu, then this break should be increased by another hour.
• During fruit days, the break between meals can be 2-3 hours.
• You cannot approach the table after 8 pm.
• The lunch portion during dinner should be halved.
• Only high-quality food products are suitable for the diet. They should not contain sugars, fats, chemical additives, etc.
• To dress the salad, you can use vegetable oils: olive, sunflower, corn. Add it in small quantities.
• Products can be boiled and stewed, steamed and baked.
• Salt is limited on the menu. To improve the taste of dishes, you can use spices and herbs.
• You need to drink at least 2 liters of water per day. You can also drink tea, coffee and compotes.
• The calorie content of food must be controlled. This is especially true for carbohydrate days.
• You need to exercise at least 2-3 times a week. This will allow your muscles to be trained, and they will begin to expend energy, even while at rest.

Proper nutrition regimen

In order for the body to receive the microelements and vitamins necessary for work during the process of losing weight, you need to eat at least 5-6 times a day. The meal schedule must be scheduled so that food enters the body at regular intervals. Here is an approximate meal regimen that it is advisable to adhere to during the day:

1. Breakfast should start around 7-9 o'clock. This is the optimal time to consume carbohydrates. These components take much longer to digest than other substances. The best option would be to eat oatmeal with fruits or an omelet with vegetables. You can supplement this with fresh juice. If your schedule includes classes at the gym, you should visit it before eating.
2. Lunch until 12 o'clock. This is a great time to eat something liquid and hot. Ideal dishes include low-fat borscht, cream soup, cabbage soup and mushroom soup.
3. Lunch should be between 1 and 3 p.m. At this time, the human body is able to quickly digest complex foods. For this reason, it is acceptable to eat foods such as whole grain bread, pasta and potatoes. If a person plays sports in the afternoon, then carbohydrates should be replaced with proteins.
4. In order not to languish from hunger before dinner, you should have a snack between 16 and 17 hours. This meal should be included in your daily routine if you feel hungry. You can eat some fruit or drink a glass of juice or kefir.
5. The ideal time for dinner is from 18:00 to 20:00. The main thing is that this meal should occur no later than two hours before bedtime. It is allowed to eat lean meat, fish and vegetables. Alternatively, consider a cottage cheese casserole, fruit salad or egg white omelet.

It is advisable to adhere to the listed rules. This will allow you to quickly lose weight without causing harm to your health.

90-day split diet menu for a week

Permitted and prohibited products

Foods you can eat during protein days:

• Any meat.
• I love any fish and seafood.
• Cheese, milk, cottage cheese.
• Eggs.
• Meat-based broth (0.3 liters per day). Broth is eaten only during the main meal (lunch).
• Vegetables with minimal starch content.

For lunch, you must make broth. All other products are not mixed, choosing one type of protein dish. The rule of separate meals must be strictly observed.

On starchy days, the following products may be present on the table:

• Any cereals.
• Legumes.
• Vegetables.
• Vegetable broth for lunch (no more than 0.3 l).

During carbohydrate days, eat the following foods:

• Vegetables.
• Flour products: crackers, bread, pasta, crackers.
• Baked goods, but without eggs or yeast.
• Cereals: millet, barley and buckwheat.
• Tomato paste.
• 20 g dark chocolate with dinner. It can be replaced with 3 cookies or a cake.

Vitamin days:

• All dried fruits and fruits.
• Vegetable and fruit juices.
• All vegetables.
• Nuts and seeds, but not more than 25 g per day.

You definitely need to drink water. Its daily volume is 2 liters, regardless of the day of the diet. In addition, you can drink unsweetened tea and coffee without diluting them with milk and cream. Although dairy products can be added to tea and coffee during protein days.

On vitamin days I drink infusions based on dried fruits. Vegetable and fruit juices are allowed, but they are regarded as a full meal or snack.

Alcoholic drinks are prohibited during the diet. They slow down metabolism and slow down the process of losing excess weight.

Do nutritionists recommend separate meals?

Experienced doctors treat separate nutrition with a great deal of skepticism. They question the very essence of separate nutrition, pointing out that products are difficult to classify. There are practically no foods that contain exclusively fats, proteins or carbohydrates. Most foods contain a wide variety of nutrients. The only exceptions are refined fats and sugars.

Separate nutrition is not suitable for losing weight or treating obesity. Mono-diets suggest narrowing the diet to one product; they do not talk about the compatibility of products; a person simply eats the same thing, for example, buckwheat. Lack of variety in food reduces appetite; mono-diets are based on this idea.

If we return to separate nutrition and the theory that incompatibility of foods can cause them to rot and ferment in the stomach, then it also does not stand up to criticism. Special enzymes produced by the gastrointestinal tract must cope with all incoming food. If not enough enzymes are produced, then problems with digestion are possible, but this is a sign of the presence of a certain disease, and not the consequences of non-compliance with the principle of separate nutrition. A person should seek help from a doctor and undergo a course of treatment, and not try to solve the problem with diets or switching to separate meals.

The right combination of products

During the diet, you need to combine foods correctly, focusing on the following recommendations:

• Cereals and legumes are eaten with vegetables and herbs. You can add sour cream to dishes.
• Cheese goes well with vegetable oils.
• Vegetables are eaten together with fish and meat dishes.
• You can add a slice of whole grain bread to the salad.
• The seeds are combined with nuts and dried fruits.
• Eggs are eaten with vegetables.

There are also prohibited combinations of products:

• Fish is not eaten together with meat. Also, these products are not combined with sour cream, cheeses and eggs.
• Sugar and milk should not be combined with vegetables.
• If a person drinks milk, then other foods should be avoided at this meal. Otherwise, fermentation processes will start in the intestines.

How to use the product compatibility chart.

The food compatibility table lists the most commonly consumed foods. They are assigned numbers, the row number corresponds to the column number (so row 16 and column 16 are eggs). The color at the intersection of a row and a column means the following: red is an unacceptable combination, yellow is an acceptable combination, green is a good combination.

Example: is it possible to eat bread with cheese? Bread - No. 7, cheese - No. 15. At the intersection of row No. 7 with column No. 15 there is a yellow light. This is a valid combination.

Recipes for every day

Baked fish (protein day)

To prepare the dish, you will need the following products:

• A kilo of fish to choose from: sea bass, pangasius, pollock.
• Cheese – 0.1 kg.
• Two onions.
• One tomato.
• Sour cream – 0.2 l.
• Spices.

The onion is cut into half rings, the fish is separated and cut into portions. Mix the fish with onions and spices, pour in sour cream. Leave the workpiece in this form for half an hour (keep in the refrigerator). Place the fish on a baking sheet greased with vegetable oil, and additionally grease it with sour cream on top. The next layer is laid out tomatoes, cut into slices. Before putting the dish in the oven, sprinkle it with cheese. Cook the fish at 200 degrees for half an hour.

Porridge (carbohydrate day)

To prepare the dish you will need the following products:

• Corn or millet grits - 0.3 kg. You can mix these two components in equal quantities.
• 0.7 liters of milk.
• 0.6 liters of water.
• Raisins or dried apricots – 0.1 kg

The cereal is washed and boiled in water until half cooked. Add milk and dried fruits, cook for another 30 minutes. Then cover the pan with a lid and let it brew.

Soup (starch day)

To prepare the soup you will need the following ingredients:

• Rice – 50 g.
• One onion.
• One carrot.
• A can of canned beans.
• Three potato tubers.
• A liter of vegetable broth.
• Spices.

Bring the water to a boil, add rice and potatoes to the pan. Carrots and onions are sauteed separately, after which the frying is introduced into the broth. Before the end of cooking, add beans and seasoning to the soup. When serving, you can put a spoonful of sour cream on each plate.

Salad (fruit day)

To prepare the dish you will need the following products:

• Three tablespoons of natural yogurt.
• 1 banana, apple and orange.
• 100 g nuts.

The fruits are chopped, passed through a blender, and seasoned with yogurt. Salad ready.

Recipes

Knowing the principles of separate nutrition, you can easily select recipes. The advantage of this method is that you do not need to eat monotonously. There are a lot of options. Here are several recipes for the days of the cycle.

Boiled chicken

Place the prepared chicken in a saucepan and add water. Put carrots, celery, onion. The bird should be cooked over low heat. After the chicken is cooked, remove it, cool, and cut into portions. Serve cold. It is recommended to complement it with a vegetable side dish.

Pros and cons of the 90 day diet

Pros of the 90 day diet:

• During the diet, metabolic processes return to normal.
• General health improves.
• Harmful substances are removed from the body.
• The result is stable over time.

Cons of the 90 Day Diet:

• The taste of dishes with separate meals may seem specific.
• At the beginning of the diet, you may feel hungry.
• The diet should be strictly adhered to.

Benefits for the body

By following the rules of separate nutrition, you can lose 10 kg.

Separate nutrition can help not only in weight loss, but also in improving the health of the body as a whole.

Dishes during the diet contain a large amount of fiber. As a result, impurities and toxins are removed.

As portions become smaller and the number of meals increases, the metabolic process accelerates.

The diet excludes fats, therefore reducing the calorie content of dishes. Which is very important for losing weight.

The amount of sugar that comes with carbonated drinks and sweet confectionery products is reduced, which undoubtedly brings benefits. As a result, weight decreases to 10 kg per month.

Contraindications

Contraindications to the 90-day diet:

• Diabetes.
• High cholesterol levels.
• Diseases of the heart and blood vessels.
• Pathologies of the liver, kidneys, endocrine system.
• Disturbances in the functioning of the nervous system, mental problems.
• Pathologies of the gastrointestinal tract, unstable stool.
• Children and teenagers, as well as people who play sports professionally, should not adhere to the diet.
• The presence of individual intolerance to the foods on which the diet is based.
• Breastfeeding, pregnancy.
• Recovery period after surgery or injury.
• Weak immunity.
• Exacerbation of any chronic diseases.
• Infectious diseases.

Reviews and results of losing weight

Elena, 28 years old: “Even before the birth of the child, I suffered from excess weight, and after giving birth the situation worsened. I tried to lose weight using a protein diet, but I couldn’t stick with any method until the end, I kept breaking down. I also tried taking diet pills, but they caused severe intestinal upset and the effect was zero. I decided to try the 90-day diet, because it allows you to eat almost all foods, but only separately. You can even treat yourself to some cake. In 3 months I lost 21 kg. More than 30 days have already passed, the results are lasting. In six months I will repeat this wonderful diet again. “We plan to lose another 10 kilos.”

Yulia, 24 years old: “My friend has not been eating right since childhood and is overweight. Compared to her, I was always a real model. One day Nastya (a friend) found information about a 90-day diet. In just 3 months she became slim. Moreover, she managed to lose 17 kg! She strives to keep in shape, and I am very proud of her. I think she will succeed.”

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

Reviews

Reviews from people about separate meals:

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.