Separate meals for weight loss: menus and recipes

Herbert Shelton, a nutritionist from America, created a qualitatively new approach to losing weight. The essence of the method: separate types of food should not be consumed in parallel, at the same time.

According to him, all food is conventionally divided into protein, or protein-containing, and starch. The first includes: poultry, meat, milk and dairy products, nuts, legumes, cheese and eggs. Starch foods include all baked goods, rice and other cereals, and potatoes.

Proponents of the opinion believe that the ancestors of modern man were slim because they did not combine different types of food.

Opponents point out that:

• there are no products that do not contain proteins, fats and carbohydrates together;
• It makes no difference to the body how or what to digest.

However, one cannot ignore the fact that the benefits of separate nutrition are undeniable if it is balanced. Like any diet, this method of losing weight involves a ban on sweets, limiting fast carbohydrates in principle and increasing the amount of vegetables and fruits.

Herbert Shelton and his books

According to the Shelton method, it is prohibited to eat the following combinations together:

• Carbohydrates and proteins. You cannot combine, for example, milk and oatmeal.
• Sour and fermented milk products with carbohydrates. The simultaneous consumption of oranges and oatmeal is prohibited.
• Fats and proteins. In this case, cottage cheese should not be seasoned with sour cream.
• Proteins and acidic fruits or vegetables. I'll have to forget about chicken breast with tomato salad.
• Refined sugar along with starchy foods. Unnatural sweets should either be removed from the diet completely or limited as much as possible.

Example of a menu according to Shelton
Nuances during weight loss:

• Milk should be consumed without combining it with other foods. This product is absorbed in the duodenum, unlike other products that often do this in the stomach. Dairy fats will only interfere with the proper processing of other foods.
• Melon and watermelon have poor compatibility with any other type of food. They contain a lot of sucrose, which can cause fermentation when combined with other foods.
• Restrictions on concurrent intake of starchy foods. Failure to comply with this rule may lead to fermentation.

Food combinations
Despite the fact that Herbert developed his own weight loss menu, he was a staunch vegetarian and raw foodist. During his hospital practice, he literally conducted experiments on his patients and was also involved in “improving” his method.

Shelton was a proponent of special fasting. He believed that:

• You should not drink large amounts of water during this approach to losing weight, but only drink it when desired;
• no special “inputs” to the diet are needed;
• The use of enemas and laxatives is prohibited.

It is impossible not to mention the fact that nutritionist Shelton has been arrested and even imprisoned more than once due to the damage caused to his patients due to the peculiar “diet” approach he prescribed.

Modern scientists have long ago agreed on the following opinion:

• It is impossible to lose weight by depriving yourself of food;
• temporary weight loss is fraught with introducing the body into a state of mobilization;
• hunger cannot make a person healthier;
• such weight loss will definitely disrupt (if not destroy) metabolism;
• the wrong way out of a weekly adherence to the approach can result in death;
• Deficiency of nutrients supplied from food leads to exacerbation of chronic diseases.

First of all, the stomach suffers, which is manifested by exacerbation of chronic gastritis or the formation of erosions/ulcers.
In contrast to the menu compiled by Shelton, which can heal the body and help a person lose weight, his method of fasting turned out to be not only a complete failure, but also life-threatening.

The diet, designed for a duration of 90 days , is built on the principle of separate nutrition, but the scale of the periods of changing foods is many times greater.

The basic rules for losing weight on this diet are the following:

• product compatibility rules are the basis and main driving force of the method;
• for 3 months it is necessary to alternate protein, starch, carbohydrate and fruit and vegetable days.
• every 29 days there is a “unloading” - drinking exclusively clean still water;
• meals should happen at approximately the same time;
• the first and last “energy charging” should occur at 9 am and 5-6 pm;
• Every day you need to drink 2 liters of liquid in the form of clean water;
• the “heat” of the food eaten should be around body temperature;
• Do not drink while eating.

4 days make up one cycle, from day 5 you need to start over.

Efficiency is achieved due to the fact that the diet has weight loss catalysts in the form of many vegetables and fruits and drinking large amounts of water.

Read more in our article about the Shelton diet.

What is separate nutrition

This is a relatively old method of losing weight, which involves the delivery of individual food products to the gastrointestinal tract, rather than their usual mixture. What is meant? To digest different types of food ingredients, a certain type of digestive juice is secreted. When a mixture of products enters the stomach, this process is significantly inhibited, fermentation and rotting of not yet fully digested food takes place. As a result, there are signs of intoxication and a deterioration in general well-being.
A separate nutrition menu for weight loss does not unnecessarily overload the stomach; moreover, it promotes an accelerated process of food digestion, does not retain fat in the subcutaneous folds, and stimulates metabolism. The founder of the separate nutrition method is the American nutritionist Herbert Shelton, who experimentally determined successful and unsuccessful food combinations for weight loss. In this way, you can not only lose weight, but also completely get rid of slagging and remove toxins from the body.

Principles and rules

When eating separately, it is very important not to overeat, control water balance and the list of food products that enter the digestive organs. This issue needs to be addressed on an individual basis in conjunction with a qualified nutritionist. The basic principles of separate nutrition for weight loss are presented in the following list:

1. It is necessary to eat only when a noticeable feeling of hunger arises, and at the same time clearly know when to stop.
2. Each piece must be chewed thoroughly in the mouth and only then swallowed.
3. It is not recommended to drink food with water: it is advisable to drink it a quarter of an hour before a meal or 40 minutes after its completion.
4. It is recommended to drink up to 2 liters of water daily, not including first courses, broths, juices and other drinks.
5. Half of the recommended daily diet should be consumed raw.
6. When forming a food basket, it is necessary to separate foods into starchy, sour, fatty, protein, mixed, carbohydrate, and sweet. Avoid concentrated products (broths, etc.).
7. During a meal, it is not recommended to combine food ingredients that are in the same food group, for example, proteins - eggs and cottage cheese.
8. It is strictly forbidden to consume confectionery and sweets, preservatives, smoked products, mayonnaise, semi-finished products, and fatty sauces.
9. Vegetables and fruits are the basis of the diet of the chosen method for losing weight, while starches and fats should be supplied to the gastrointestinal tract in minimal quantities.
10. Eating food is required in moderate portions with a precise three-hour time interval.

It is important not only to follow the basic rules of separate meals for weight loss, but also to wisely select successful food combinations. For example, there is a group whose ingredients cannot be combined with anything, and they must only be consumed separately: bananas, watermelon, whole milk, melon. Whereas any type of meat can only be combined with green vegetables, and sour cream can be used as a dressing for vegetable salads.

Product groups

According to Shelton, the following types of foods that are useful for dietary nutrition are distinguished:

1. Protein: beef, chicken, turkey, lean fish, eggs, low-fat cottage cheese, any nuts.
2. Fats: olive, sunflower, flaxseed, corn, rapeseed oils.
3. Starchy: pasta, bread, potatoes, cereals, zucchini, cauliflower.
4. Sugary foods: beets, honey, bananas, prunes, grapes, dates, mangoes, figs.
5. Sour: citrus fruits, pomegranates, tomatoes, plums, peaches, cranberries, sea buckthorn.
6. Green non-starchy vegetables: cucumbers, celery, spinach, cabbage, salads, garlic, onions, herbs.
7. Watermelons, melons.

You should exclude butter, sour cream, hard cheeses, lard, fatty meats, canned food, dumplings, fast food, and confectionery from your diet.

Separate nutrition table for weight loss

Before you prepare dietary recipes for separate meals for weight loss, you need to find out which food ingredients can be combined, and which combinations are best avoided forever. Below is a table that is considered the basis of separate nutrition, where “x” is well compatible, “p” is poorly compatible, “d” is an acceptable combination of food ingredients:

Sheldon's menu for the week

To get the desired weight loss results, you need to individually create a separate nutrition plan. You can consult a nutritionist or do it yourself at home. Following the basics of separate nutrition, it is necessary to eat food in 2-4 approaches with a time interval of 4 hours, and control the body’s water balance. Below is a sample menu for the week:

Proper nutrition according to G.M. Shelton

Pecherskaya M.A., chief bibliographer of the Kemerovo Regional Scientific Library named after. V.D. Fedorov

Proper nutrition is the basis for good health and a healthy lifestyle. In this article we will tell you how views on proper nutrition have changed or not changed at different times.

Thus, Herbert McGolfin Shelton, an outstanding American hygienist, humanist and educator, the largest representative of Natural Hygiene of the 20th century, winner of several honorary doctorate degrees in his book “Fundamentals of Proper Nutrition,” identified 5 nutritional rules:

1.Eat only when you feel hungry.

You should not confuse the real feeling of hunger and appetite. Hunger is a real need for food, arising from the physiological need for nutrition, and appetite is an emotional sensation associated with a person’s desire for certain food.

2. Never eat when you are in pain, mentally or physically unwell (discomfort).

G. M. Shelton notes: if food is followed by discomfort, heaviness in the stomach or intestines, then do not eat until comfort returns.

One interesting experiment was conducted on a cat. When she was given porridge and x-rayed, her stomach worked perfectly. At this time, a dog was allowed into the room. The cat was instantly filled with fear. Her muscles tensed, and it turned out that the muscles of her stomach also tensed and became motionless. Assimilation has stopped. The dog was removed from the room, after which the cat calmed down and the stomach resumed its activity.

In the words of Viola M. Kimmel, “eating well is a science and a fine art.” “Anger, hatred, envy, fear, doubt, worry are mortal enemies for the assimilation of food.”

3.Never eat during, immediately before or after serious work, physical and mental.

A Roman proverb says: “A full stomach does not like to think.” It is important to have free time to digest food.

4.Do not drink while eating.

G.M. Shelton recommends drinking water 10-15 minutes before meals, 30 minutes after eating fruit, two hours after starchy foods and four hours after protein foods.

5. Chew food thoroughly.

Swallowing food without chewing leads to overeating and further digestive problems.

In the “Salerno Code of Health” there are arguments reflecting ideas about nutrition related to the norms of the Eastern Renaissance:

Never sit down to eat without knowing that your stomach is empty and free of the food you ate before. If you want to eat, you will receive confirmation of this: And the indication will be a trickle of saliva.

It is very harmful to wash down what you eat at lunch with water. Coldness occurs in the stomach, and with it indigestion.

If there are not enough doctors, let Three be your doctors: a cheerful character, peace and moderation in food.

How many times a day is it common to eat?

The habit of eating three times a day is common today, but people did not always eat this way.

According to G.M. Shelton:

During the rise of Greece and Rome, the Greeks ate once a day. Dr. Oswald writes: “For over a thousand years, one meal a day was the rule in these two countries, which could mobilize armies of men, each of whom was a match for a modern athlete, men who were on the march for days with a load of iron ammunition (not counting clothes and provisions) that would knock down any modern porter.”

And during the reign of Elizabeth, the average English family had the habit of eating three times a day. The physician Andrew Board, who lived under Henry VIII, wrote that “two meals are enough for an idle man; a laborer can eat three times.” Saltzman's book Life in Medieval England says: "Breakfast as a regular meal is rarely heard of, although most men probably began the day with a draft of ale and some bread." Until two centuries ago, writes Dr. Austin, the first meal in England was around noon. Breakfast was not recognized, and it first appeared among noble ladies who took chocolate in bed.”

The goal of proper nutrition is to improve the health of the body as a whole. Don’t put off the issues of a healthy lifestyle until later, which is very important in our difficult times, start correcting your eating behavior from tomorrow.

Bibliography:

• Shelton Herbert M. Basics of proper nutrition.
• Iskhakov, T. N. Iskhakova. Tree of wisdom and health. Nutrition in the cultural history of the peoples of the East.

You can get acquainted with other interesting books and facts on healthy eating in the Kemerovo Regional Scientific Library named after. V.D. Fedorov.

Recommended books to read:

• Proper nutrition-cleansing: recipes, diets, exercises / Malovichko Anatoly.
• The art of proper nutrition: an effective way in three steps to create a nutrition system that suits your body / Lin-Zhene Resita.
• Healthy eating. Healthy lifestyle / Karpenko T.

Recommendations for separate meals for 90 days

Modern dietetics provides a set of recommendations regarding separate nutrition, taking into account the physiology and needs of the human body. In order for the gastrointestinal tract to produce the required food enzymes and better digestion of food, alternation is necessary. It takes 90 days to adhere to a separate diet for weight loss, and during the specified time interval, tirelessly alternate the following 4 days:

1. Protein mono-diet. For lunch, it is recommended to combine boiled poultry or veal with vegetable salads; for dinner, repeat the above ingredients, but in smaller quantities.
2. Starch day. For lunch - boiled potatoes and legumes, for dinner - steamed rice with vegetable salad.
3. Carbohydrate day. For lunch you can eat a low-fat vegetable stew, and for dinner you can treat yourself to sweets.
4. Vitamin day. Choose successful combinations of vegetables and fruits from the food compatibility table and use those for lunch and dinner.

Exit

If for some reason the principle of separate nutrition is not suitable for a person losing weight, then it is recommended to quit the diet. This is done gradually so that the body does not experience severe stress from a sudden change in diet. For the first 2 weeks, you should continue to follow Dr. Shelton's advice , but add one familiar dish to your regular diet menu every day. This will help gradually rebuild the body to a new system.

It is important not to start overindulging in sweets when you go out, because such foods provoke rapid weight gain. If you suddenly want to eat something sweet, then it is replaced with honey, dried fruits or sweet fresh fruits.

Recipes for the Sheldon diet

Separate meals for weight loss are not only healthy and satisfying, but also very tasty, the main thing is to properly think through the menu for every day. Additionally, you need to include moderate physical activity in your daily life, you can go in for sports. Photos of recipes from the “separate meals” category attract attention and arouse increased interest. In addition, with the right choice of food combinations, you can lose 5-7 kg in 3-4 months without harm to your health.

If we talk about successful food combinations for separate meals, then cottage cheese can be safely combined in one recipe with herbs and other fermented milk products, but nuts are much more effective without any additions. Mushrooms, being a neutral food product, perfectly complement protein and carbohydrate foods. Many in the process of digesting food depend on the alkaline or acidic environment of the digestive organs.

Health effects

Separate nutrition implies the right combination of foods. If they are consumed in the wrong combination, the stomach will spend more time digesting, which can negatively affect the effectiveness of the diet. As for the right combination, it helps speed up metabolism and helps burn excess subcutaneous fat.

In addition, separate nutrition saturates the body with beneficial vitamins and microelements much better than usual . With a normal diet, a person may forget about eating some important dishes, when, as during a diet, this becomes impossible. Dr. Shelton tried to include in his diet all the most healthy foods, without which the normal functioning of internal organs is impossible.

This diet helps reduce hunger. Because of this, overweight people do not have to constantly snack in order to somehow drown out the unpleasant sensations.

Oatmeal with dried fruits and nuts

• Time: 15 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 126 kcal per 100 g (for all recipes).
• Purpose: for breakfast.
• Cuisine: English.
• Difficulty: easy.

This is a balanced breakfast that is chosen not only by the British. The dish is nourishing, healthy, tasty, and at the same time has a low calorie content, which is a significant argument in the process of losing weight. So, 100 g of the finished product contains 3 g of proteins, 3.5 g of fat and 21 g of carbohydrates. Even a “newbie” can prepare such a simple dish for breakfast:

Ingredients:

• oatmeal – 200 g;
• banana – 50 g;
• dates – 15 g;
• walnuts – 10 g;
• prunes – 15 g.

Cooking method:

1. Pour 2 tbsp oatmeal. boiling water, lightly salt and simmer for 3-5 minutes.
2. Separately chop the banana, add chopped dates and prunes in water.
3. When the oatmeal is ready, add nuts and dried fruits and mix well.

Cucumber and egg salad

• Time: 10-15 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 100 kcal.
• Purpose: for breakfast, lunch, dinner.
• Cuisine: Russian.
• Difficulty: easy.

This light dish that does not overload the stomach is available to all housewives in the kitchen. You can eat it for breakfast, lunch or dinner in addition to a side dish. In 100 g of product, 7 g of proteins predominate, 7 g of fat and 2.5 g of carbohydrates. As for the benefits, in this way you can regulate impaired digestion, satisfy hunger and speed up the natural digestion process.

Ingredients:

• cucumber – 70 g;
• sour cream – 2 tbsp. l.;
• boiled eggs – 2 pcs.;
• green onions – 10 g;
• dill - 10 g.

Cooking method:

1. You need to wash and cut fresh cucumbers into cubes.
2. Separately, boil the eggs hard, peel and chop.
3. Finely chop the herbs and green onions.
4. Add spices and salt to taste, season the salad with sour cream.

Recipes

During this diet, you are allowed to eat borscht . For it you will need to take:

• 1 large beet;
• 0.5 kg carrots;
• 0.5 kg potatoes;
• 1 onion;
• 2 tbsp. l. Tomato paste;
• lemon juice;
• salt.

You need to take a large saucepan into which you place chopped cabbage, grated carrots and diced potatoes. Then onions are added to the vegetables, and the whole thing is seasoned with tomato paste. The pan is filled with boiling water and placed on fire. Immediately after boiling, the soup is kept for another 3 minutes.

The beets are peeled and also grated. Top it with lemon juice. While the soup is boiling, the beets are soaked in lemon. After the three-minute boil is completed, the beets are added to the soup and simmered for another 2 minutes under the lid. Then the soup is turned off and wrapped in a blanket for half an hour. When it is well infused, it can be poured into plates.

Chicken breast with vegetables

• Time: 1-1.5 hours.
• Number of servings: 6 persons.
• Calorie content of the dish: 98 kcal.
• Purpose: for lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

When studying separate meals for weight loss, it is important not to forget about the usefulness of such recipes. The main goal is not only to lose weight, but also to provide the body with vitamins, maintain muscle mass and avoid complete exhaustion. Chicken breast prevents the thinning of muscle fibers, vegetables provide the body with fiber and vitamins.

Ingredients:

• chicken breast – 500 g;
• sunflower oil – 35 g;
• carrots – 1 pc.;
• onion – 1 pc.;
• green bell pepper – 1 pc.;
• garlic – 2 cloves;
• thyme – 2 g;
• tomato. paste – 200 g;
• spices, herbs - to taste;
• water – 100 g.

Cooking method:

1. Wash, dry and cut the raw fillet into cubes.
2. Fry in sunflower oil until golden brown.
3. Separately, peel and dice vegetables, chop herbs and garlic.
4. Pour fillet, vegetables into one pan, pour in tomato paste, previously diluted in 1 tbsp. water.
5. After the liquid boils, cover with a lid and simmer for 25-30 minutes over moderate heat.
6. Sprinkle with Provençal herbs, pepper, and thyme to taste.
7. Stir and serve hot.

Vegetable stew with veal

• Time: 30-60 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 45 kcal.
• Purpose: for lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

This homemade recipe is perfect for lunch and dinner, belongs to the category of second courses, pleasantly pleases with its exquisite taste, and gives a feeling of fullness. 100 g of the finished product contains 3.5 g of protein, 2 g of fat, 4 7 carbohydrates. Preparing such a recipe is not particularly difficult, the main thing is to observe the proportions, sequence and cooking time.

Ingredients:

• veal tenderloin – 300 g;
• broth – 200 g;
• white cabbage – 300 g;
• cherry tomatoes – 300 g;
• carrots – 1 pc.;
• onion – 1 pc.;
• zucchini – 1 pc.;
• salt, spices, herbs - to taste.

Cooking method:

1. Wash, dry and cut the tenderloin into cubes.
2. Salt and pepper, fry the meat in a frying pan without oil, pour into a separate container.
3. At this time, finely chop the vegetables and chop the herbs.
4. Add vegetables to cooked meat and pour in broth.
5. Simmer, covered, for up to 40 minutes, until the veal is tender.
6. Salt and pepper the finished dish to taste.
7. The broth should boil away and serve with herbs and cherry tomatoes.

Curd dessert with berries

• Time: 30 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 81 kcal.
• Purpose: for breakfast.
• Cuisine: English.
• Difficulty: medium.

Fermented milk products and fruits go well together in separate meals. In the first case, we are talking about strengthening bones, in the second, about strengthening the immune system. The proposed dish is low in calories, so it helps you lose weight quickly. Following such a diet is tasty and healthy, and the preparation process takes no more than 30 minutes.

Ingredients:

• cottage cheese 1% – 200 g;
• sour cream 15% – 150 g;
• granulated sugar – 20 g;
• gelatin – 25 g;
• water – 1 tbsp.;
• strawberries – 100 g;
• blueberries – 120 g.

Cooking method:

1. Grind the cottage cheese with a fork, making it homogeneous, add sugar.
2. Grind the berries and add to the fermented milk product, mix.
3. Separately in 1 tbsp. Dissolve the gelatin in water and stir until the mixture becomes homogeneous.
4. Combine sour cream with gelatin and mix with cottage cheese.
5. Divide the resulting mixture into molds and place in the refrigerator.
6. Serve thickened and can be decorated with berries.

Carrot cutlets with cottage cheese

• Time: 30-60 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 75 kcal.
• Purpose: for lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

This recipe complements any side dishes; as an option, it can be combined with buckwheat and rice boiled in water. The dish is simple and tasty, and will significantly diversify separate meals when trying to lose weight. Surprisingly, carrots are weak, but cutlets provide a lot of beta-carotene, which is good for skin, hair, and nails. Try this option.

Ingredients:

• cottage cheese 5% – 500 g;
• raw carrots – 2 pcs.;
• egg – 2 pcs.;
• dill, garlic - to taste.

Cooking method:

1. Grind the cottage cheese and mix with the eggs.
2. Separately, peel and grate the carrots on a coarse grater and combine with cottage cheese.
3. Stir the mixture, fry in a pan or bake in the oven.

Disadvantages of separate power supply

It is worth saying that, according to nutritionists, in fact, the human body perfectly secretes all the necessary enzymes at the same time and there are no problems in digesting different types of food.
Moreover, humans are omnivores, evolved to eat meat, roots, vegetables, and whatever else they can get their hands on, all at once. If a person begins to eat food separately, then very soon his body may become “confused” and stop producing the necessary enzymes in the required quantities. The second disadvantage of separate nutrition is that it is impossible to implement it in practice, since most products contain different substances; potatoes contain not only starch, but also protein, and in meat, in addition to protein, there is glycogen - an animal carbohydrate. Therefore, it is simply impossible to divide all products into groups.

The third “con” is serotonin and dopamine, hormones that are responsible for a good mood, are synthesized in the body only if proteins and carbohydrates enter it simultaneously. If someone manages to fully implement the separate nutrition program, then he will have every chance of very soon turning into an angry and distrustful creature.

The conclusions are obvious - separate nutrition is not a panacea. This is a diet that helps you lose extra pounds by limiting the amount of food, and especially junk food, but is absolutely not suitable for use for a long time.

Video

Advantages and disadvantages

The main advantage of this diet is the use of the principle of separate nutrition. It actually helps the stomach digest food, which helps speed up metabolism. In the future, this will affect the physical fitness of a person losing weight.

The diet is also good because it forces a person to form completely new eating habits . As a rule, in overweight people they are incorrect, so with the help of a diet, the daily routine and diet are completely changed, which allows you to consolidate the results for a long time.

However, this diet may involve periodic hunger strikes. They are the ones that have a big impact on human health. In some cases, fasting may be prohibited for use, so before starting the diet you have to undergo a detailed examination of the body.