90 day separate food diet: menu for every day

The essence

The diet appeared in the early 2000s. Slovenian journalists Mojca Polanšek and Breda Hobat wrote gastronomic reviews for various magazines. Having become professionals in this, they independently developed a program for effective and lasting weight loss. The main ideas are outlined in their book “90 Days of Separate Eating.” It presents theoretical foundations, practical tips and recipes - both everyday and for holidays.

The authors themselves promise results of minus 25 kg without discomfort and significant restrictions. Rare reviews confirm this - for the most part, women share their experience that in 90 days they can lose weight by 7-10 kg. For some, this bar turns out to be unattainable. This parameter depends on the individual characteristics of the organism and the strictness of compliance with all rules. Still, not everyone can withstand 3 months.

The essence of the system is its cyclical nature: 1 cycle includes 4 days, changing the sequence of which is strictly prohibited.

Alternation is based on the principle of separate nutrition:

1. Protein day (main products - dairy, meat, fish).
2. Starch (legumes, cereals).
3. Carbohydrate (flour products, grains, vegetables).
4. Vitamin (fruits, vegetables).

After 7 diet cycles (on the 29th day), a fasting day on the water is arranged.

Weight loss occurs by accelerating metabolism, improving digestion, and getting rid of fermentation and putrefaction processes in the stomach. The menu is designed in such a way that during the day you will eat only 1 group of products that are ideally combined with each other.

Special cases of the ninety-day diet

We will also discuss two special cases of the 90-day diet, considering their features.

90 Day Vegetarian Diet

If you're on the vegetarian team, you're probably wondering if this diet is right for you. The answer is yes! You can calmly follow the regime. It's just that the amount of protein you need will come from vegetarian sources.

The peculiarity of the 90-day diet for vegetarians is that they eat the same amount of food at lunch and dinner. Here is an example menu:

1. First day: for breakfast (unlimited fruit if desired), lunch (vegetable salad 300 g + 100 g tofu, possibly whole grain bread), dinner (same as lunch).
2. Second day of the vegetarian regime: First meal: fruit (you choose one fruit and do not mix fruits), lunch - vegetable salad 150 g, sliced ​​bread, whole grains + 300 g of peas, beans or potatoes.
3. The third day begins with breakfast for breakfast, 400 grams of spaghetti (to which you can add mushrooms, tomato sauce, pickles) or vegetarian pizza.
4. On the fourth day, only fruits are consumed. However, consumption of fresh vegetables is also allowed.

What will we do if there is no fruit day?

For many who want to lose weight, fruit and water days are the biggest challenge in the 90-day diet.

Many nutritionists are wondering if this day can jump. In fact, it is a smooth transition to water for 29 days. During 4 cycles, the body gradually prepares for this.

But if you still have difficulty on this day, you can skip it and follow the first day of the diet cycle - protein day.

But in this case, the positive results of the diet will slow down and will not be the same as those obtained by a strict 90-day diet.

Another option is to add nuts to the fruits you consume, which keep you full for a longer period of time.

Basic Rules

Universal

Every morning (except fasting days) you need to drink a glass of vinegar-honey drink. Recipe: dissolve 10 ml of apple cider vinegar and honey in 200 ml of warm mineral water.

Breakfast is always the same: any 2 identical fruits. Next, the diet is formed in accordance with alternating days of separate meals. Lunch should be no earlier than 12.00 noon, dinner no later than 20.00. Dinner should be organized 3 hours after lunch, on a vitamin day - after 2, on a protein day - after 4. It should be half the size of the lunch portion.

Snacks between main meals made from fruits (preferably oranges or apples) are allowed, but only if there is no strength to cope with the approaching hunger.

The daily intake of clean water is calculated individually: 30 ml for each kg of weight. You can reduce its amount by 1-2 glasses only on a starchy day. The daily calorie intake is from 1,200 to 1,500.

Dishes can be boiled, baked, stewed. Replace frying with a grill.

Regular physical activity is a must. Minimum - 2 hours of intensive training per week. And it doesn’t matter what exactly it will be: training in the gym, dancing, yoga, Pilates, exercise or swimming - choose what you like. Every day you need to walk for at least half an hour.

You can repeat the diet after 3 months. To further maintain the achieved results, it is recommended to arrange a similar diet every six months, but only in a mini format, for only 15 days.

Take control measurements of your parameters before the diet. Repeat them once a week, write them down.

For a protein day

1. You cannot mix different types of products at one time: meat and fish, eggs and fish, meat and cottage cheese, eggs and kefir, etc.
2. Liquid meals can be consumed only after solid food.
3. Bread - exclusively for lunch and only 1 piece.
4. Cubes and ready-made concentrates cannot be used to prepare soups and broths. An alternative to them is herbs and spices.
5. A protein day should include training.

From a calorie point of view, the most dangerous is a carbohydrate day, since it allows you to include flour and sweet foods in the menu, which you can get carried away with. So be sure to count your calories.

Preparing your body for the 90 day diet

Before starting the 90-day diet, you need to prepare your body in advance. But in addition to purely physical preparation, the psychological factor is also important here.

If you doubt the effectiveness of the regime or are not motivated enough to lose weight, it is better not to diet.

During the regime, the stomach decreases in size. He gets used to eating less food. The most difficult are the first few days, after which the body adapts.

A few days before starting the diet, start the day with a glass of water at room temperature. You can also add a few drops of lemon juice. Half an hour after drinking liquid, you can go to breakfast.

This recommendation applies to the entire regime, i.e. When following a diet, take a glass of water every morning on the go.

Product Lists

Lists of permitted products are compiled by day in accordance with separate meals.

For a protein day:

• greenery;
• chicken broth (daily requirement - 300 ml);
• seafood;
• lean fish;
• lean meat: beef, pork tenderloin without fat, rabbit, chicken, turkey;
• low-fat dairy products without dyes and flavors;
• vegetables (potatoes are not allowed);
• whole grain bread;
• eggs.

For starch:

• legumes;
• all vegetables (potatoes too);
• greenery;
• cereals: brown rice, pearl barley, oatmeal, buckwheat;
• vegetable broth (daily requirement - 300 ml);
• whole grain bread.

For carbohydrate:

• baked goods, but prepared without yeast, eggs, milk;
• bitter chocolate;
• grains: buckwheat, millet, egg;
• flour products;
• vegetables (potatoes too);
• sauces.

For vitamin:

• vegetables;
• nuts;
• seeds;
• juices;
• dried fruits;
• fruits.

Prohibited foods for all 90 days include salt (if possible), sugar (on a carbohydrate day you can replace it with a sweetener or sweetener), alcohol, fatty and fried foods.

Good recipes for diet

To make it as easy as possible, we offer recipes on the days of each 90-day diet cycle.

Recipes for a protein day

Dietary chicken chop is prepared from the following ingredients:

• 500 g chicken fillet
• 1 egg
• 2 onions
• 1 head of garlic
• a little salt

Chop the onion and garlic. Add chopped spices to the broken egg. Fry them with a non-stick coating.

Another recipe for fried fish on protein day includes the following:

• fish fillet – 1 kg
• cheese - 100 g
• two bows
• sour cream - 200 ml
• tomato - 1 pc.
• fish spice mixture

Marinate the fish fillet in cream for 30 minutes, where you add spices and chopped onion + garlic.

Then remove the fillets and place them in a greased tray. Each piece is poured into the rest of the cream. Add chopped and grated tomato cheese. Bake at 200 degrees for 30 minutes.

Tomato sauce can also be eaten on this day. To do this you need the following:

• kilogram of tomatoes
• 250 g not too fatty minced meat
• spoon of flour
• garlic - 4 cloves
• onion - two heads
• two tablespoons of oil
• bay leaf and other spices that are not spicy

Add half of the onion, which you previously chopped, to the minced meat (red pepper, a little cumin).

Cut the chopped tomatoes into the rest of the onions and garlic, which need to be cooked in a little fat in advance. Rinse with water and add flour. Stir constantly to prevent it from becoming clumps.

Stir the buttermilk into the simmering sauce and cook until tender. Another option is to place the meatballs in a tray and pour the sauce over them, then bake at 200 degrees.

Recipes for a starchy day

We offer a starch-rich soup option. For cooking you need the following:

• potatoes - 3 pcs.
• rice - 50 g
• onion
• carrot
• canned peas
• liter of vegetable broth
• spices to taste

Cut finely chopped carrots and rice, simmer in a little fat along with the rice. Add potatoes and rice with carrots and onions to the boiling broth. Boil the soup for 10 minutes, then add the canned peas

Carb Day Recipes

On carb day, you can enjoy a cheesecake made from the following:

• one egg
• 200 g cottage cheese
• spoon of honey or sugar
• vanilla
• rice or corn flour
• a little vegetable oil

Mix first 4 ingredients. Add flour to them. Make flattened balls from the mixture. Fry them a little in hot oil.

On carb day, you can also consume nutritious oatmeal made with the following ingredients:

• 300 g corn flour and oats or millet
• fresh milk - 700 ml
• water - 600 ml
• 100 g dried fruits - raisins or apricots

First, boil the millet in water. Then drain it. Place the milk in a saucepan and add the remaining ingredients. Leave on the hob for 20 minutes.

Vitamin day recipes

An excellent option for vitamins is the following fruit salad, containing:

• pure yogurt - 3 spoons
• 1 banana
• 1 (can be replaced with two tangerines) 1 apple 100 g chopped nuts

Cut the fruit, mix with yogurt and sprinkle with nuts. Fruits may be included in the salad depending on the season.

Advantages and disadvantages

The separate nutrition system, which underlies the 90-day diet, is the best option for losing weight. It has much more advantages than disadvantages.

Advantages:

• lasting results for a long time: you don’t have to be afraid that the lost kilograms will return within a week, as happens after regular diets;
• no discomfort;
• minimal restrictions on food: the diet includes a wide variety of foods, including sweets and flour products;
• effective: most of those losing weight who reached the end lost weight from 5 to 25 kg;
• the diet is so balanced and rational that on its basis you can develop a daily menu of healthy separate meals and always stick to it;
• in 90 days new eating habits are developed and consolidated;
• the dishes are easily adapted for adult family members, so if there are no children yet, you can offer this food system to everyone in the family;
• many dishes are listed on the menus of cafes and restaurants, so there is no need to cancel holidays and meetings with friends;
• the body receives all the necessary nutrients, does not feel the threat of starvation, which means that it will not store fats in reserve;
• On vitamin day you don’t need to prepare anything.

Flaws:

• long course - as long as 90 days;
• frequent breakdowns because of this;
• presence of contraindications.

Tips for a Successful 90 Day Diet

We offer several tips that will ensure you achieve your goal faster:

• Be motivated - without motivation, no diet is effective. Buy a dress in a smaller size and hang it in a visible place.
• Get into food discipline - keep a food diary in which you note not only what you have already tried, but also what you want to try. This will make planning your menu easier.
• Weigh yourself and measure your waist before starting your diet. Do this every week and record the results. Seeing the impact of your efforts will make you more motivated.
• Hunger between meals can be satisfied with an apple or orange.

Sample menu

To create a menu for every day, use special tables with several options.

Options for a protein day

Options for a starchy day

Options for Carbohydrate Day

Options for a vitamin day

If you need to describe the menu by day in more detail, look at the recipes below.

Exit

You need to exit the diet gradually:

• breakfast, meal schedule and ideas for separate meals can be left;
• increase portion sizes daily to normal by 50 grams;
• Include prohibited foods in the diet in small portions, no more than 1 per day.

If, after a diet of 90 days of separate eating, you return to your previous eating habits, this can provoke a gain of the kilograms lost through such efforts. There is no need to perceive this weight loss program as a temporary limitation - this is truly a transitional stage to a very useful system of proper nutrition. This way you can maintain beauty and slimness for a long time.