Diet 90 days of separate meals - menu for every day

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Diet 90 days of separate meals - menu for every day
Diet 90 days of separate meals - menu for every day
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Diet 90 days of separate nutrition: principles and menus

Diet 90 days of separate meals
Diet 90 days of separate meals

The 90 Day Diet was developed in early 2000. Its creators are two friends from Slovenia: Bredoy Hrobat and Moycey Polyansek. They published their ideas in a book called The 90 Day Separate Diet 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 is due to the acceleration of metabolic processes in the body. A person eats a certain product for a long time, periodically changing it. Therefore, it is possible to lose weight quickly and comfortably.

The principle of the 90 day diet

How the 90 day diet works
How the 90 day diet works

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

  • On the first day, a person eats only protein foods.
  • Starchy foods should be eaten on the second day.
  • The menu of the third day is based on carbohydrate foods.
  • The fourth day is designed to saturate the body with vitamins.

Every 29th day of the diet should be unloading. During this time, only water is allowed. The last time you can approach the table is no later than 8 pm. A smaller amount of food should be consumed during breakfast, at lunch the portion is increased by 2 times, and dinner consists of half a lunch. Fruits can be used as snacks (one fruit per snack).

Diet can be practiced no more than once every six months. To maintain the result, you can eat separately for 15 days every year. Although if you correctly compose the menu, starting from the principles of the 90-day diet, then you can stick to it throughout your life.

Diet rules for 90 days

Diet rules for 90 days
Diet rules for 90 days

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

  • Only fruits should be eaten at breakfast.
  • Dinner should take place no earlier than 12 noon. If before this time there is an acute feeling of hunger, then you can arrange a snack for yourself. Fruits are suitable for this purpose.
  • There must 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 as long as 2-3 hours.
  • You can't come to the table after 8 pm.
  • The lunch portion during dinner should be reduced by 2 times.
  • Only quality food is suitable for a 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.
  • Food can be boiled and stewed, steamed and baked.
  • S alt on the menu is limited. Spices and herbs can be used to improve the taste of dishes.
  • Drink at least 2 liters of water a day. You can also drink tea, coffee and compotes.
  • The calorie content of food should be controlled. This is especially true for carbohydrate days.
  • At least 2-3 times a week you need to play sports. This will train the muscles, they will begin to use energy, even when at rest.

90-day split diet menu for a week

Breakfast Snack Lunch Snack Dinner
1 day (protein) Chicken eggs in an omelet, lettuce, tea yogurt Bouillon, oven-roasted chicken, whole grain bread Apple Baked fish with broccoli
2 (starchy) Fruit salad Orange Cabbage stew, mashed potatoes and tea Baked apple Vegetable salad of green vegetables, boiled peas
3 (carbohydrate) Fruit Dried fruits Pasta with tomato sauce, cabbage salad Vegetable juice Pie, dark chocolate and tea
4 (vitamin) Glass of berries 2 pears Fruit salad Apple Watermelon
5 (protein) Spinach omelette, tea Kefir Chicken chop Orange Seafood and vegetable salad
6 (starchy) Oatmeal boiled with fruits, tea Banana Vegetable broth, whole grain bread, potato casserole and herbs Kissel Vegetable stew
7 (carbohydrate) Fruit salad Baking Vegetable salad and boiled buckwheat Fruit juice Chocolate and berry ice cream

Allowed and prohibited foods

Allowed and prohibited
Allowed and prohibited

Foods to eat during protein days:

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

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

On starch days, the following products may be on the table:

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

The following foods are eaten during carbohydrate days:

  • Vegetables.
  • Pastry products: crackers, bread, pasta, crackers.
  • Baking but without eggs and yeast.
  • Cereals: millet, barley and buckwheat.
  • Tomato paste.
  • Dark chocolate in the amount of 20 g for 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 no more than 25 g per day.

Be sure 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 the metabolism and slow down the process of getting rid of excess weight.

The right food combination

The right combination of products
The right combination of products

During the diet, you need to properly combine products, focusing on the following recommendations:

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

There are also forbidden food combinations:

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

Features of diet

Be sure to maintain the time interval between meals. On protein days, it equates to 4 hours. On starch and carbohydrate days, it is reduced by an hour. During vitamin days, you can eat every 2 hours. However, you should not approach the table after 8 pm.

Recipes for every day

Baked fish (protein day)

Baked fish (protein 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 cut, cut in portions. Mix fish with onions and spices, pour sour cream. In this form, leave the workpiece for half an hour (kept in the refrigerator). On a baking sheet greased with vegetable oil, spread the fish, additionally grease it with sour cream on top. The next layer lay out the tomatoes, cut into circles. Before putting the dish in the oven, sprinkle it with cheese. Cooking fish at 200 degrees for half an hour.

Porridge (carb day)

Porridge (carb day)
Porridge (carb 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 amounts.
  • 0.7L of milk.
  • 0, 6 liters of water.
  • Raisins or dried apricots - 0.1 kg

The groats are washed, 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)

Soup (starch day)
Soup (starch day)

To make soup, you will need the following products:

  • Rice - 50 g.
  • One bulb.
  • One carrot.
  • Canned beans.
  • Three potato tubers.
  • A liter of vegetable broth.
  • Spices.

Water is brought to a boil, rice and potatoes are added to the pan. Carrots and onions are sautéed separately, after which the frying is introduced into the broth. Before the end of cooking, beans and seasoning are added to the soup. When serving, you can put a spoonful of sour cream in each plate.

Salad (fruit day)

Salad (fruit day)
Salad (fruit day)

To prepare the dish you will need the following products:

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

Fruits are cut, passed through a blender, seasoned with yogurt. Salad is ready.

Pros and Cons of the 90 Day Diet

Pros and Cons of the 90 Day Diet
Pros and Cons of the 90 Day Diet

Pros of the 90 Day Diet:

  • During the diet, metabolic processes return to normal.
  • Feeling better overall.
  • Harmful substances are excreted 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.
  • Hunger may be disturbing at the start of a diet.
  • The diet should be strictly followed.

Contraindications

Contraindications
Contraindications

Contraindications to the 90 day diet:

  • Diabetes mellitus.
  • Inflated 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 digestive tract, unstable stools.
  • You can not follow a diet for children and adolescents, as well as people who are professionally involved in sports.
  • The presence of individual intolerance to the products on which the diet is based.
  • Breastfeeding, pregnancy.
  • Recovery period after surgery or injury.
  • Weak immunity.
  • Exacerbation of any chronic disease.
  • Infectious diseases.

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