The 90-day split diet is one of those rare systems that really helps you lose a lot of extra pounds. This diet proves the benefits of separate nutrition not only for losing weight, but also for maintaining a healthy appearance. The main highlight of the diet is its long term, during which weight is lost gradually and evenly.
Calculation of calorie content of foods
The 90-day diet was developed by Slovenian scientists and received many positive feedback. After all, the basis of such nutrition was separate nutrition, which helps a person not only lose unnecessary pounds, but also normalize the functioning of the gastrointestinal tract, as well as improve the metabolic processes of the whole body.
The peculiarity of the diet is that for three months you can eat all kinds of sweets and flour products. And the dishes are recommended to be consumed either boiled, stewed or fried. Various spices and additives are allowed, which allows you to enjoy the taste of food.
You can lose weight on such a diet in the first month. For the entire period dietary nutrition a person loses from 3 to 25 kg of weight. It all depends on the characteristics of the body and how many kilograms you need to lose.
The principle of separate meals for 90 days
The essence of the diet is that for 3 months a person losing weight follows a specific nutritional pattern consisting of repeating cycles:
- the first is protein;
- the second is starch;
- the third is carbohydrate;
- the fourth is vitamin.
At the end of the first four-day cycle, a new one begins according to the same pattern: a protein, starch, as well as a carbohydrate, vitamin day.
Important! It is prohibited to change the established sequence of each cycle. In this case, fasting days every 29 days are mandatory. There will be two times throughout the diet. We must remember that the fasting day begins immediately after the vitamin day. At the same time, they do not consume any food except ordinary water. If there is a violation in the diet, you should start from the missed day.
The peculiarity of dietary nutrition is not only that it is recommended to eat all kinds of dishes, but also to replace natural broths with solutions from concentrate. Any vegetables, fruits, dried fruits, dairy products, as well as meat, fish, eggs, spices, and sauces are welcome.
Every morning you should start with a mug mineral water warm with the addition of vinegar and honey (one teaspoon each). Only after this can you eat a couple of desired fruits and berries.
Drinks should be non-carbonated and non-alcoholic. Freshly squeezed juices and compotes are accepted. You should drink 2 or more liters of regular water per day. Unsweetened coffee or tea is allowed. Only in protein days You can add milk to tea or coffee if you wish.
Diet plan for 3 months diet
This option of separate meals includes three meals a day in one day. Great importance has an hour gap between meals. On a protein day, you must maintain an interval of 4 hours between breakfast, lunch and dinner. In starch, carbohydrate days interval - 3 hours. On a vitamin day - 2 hours.
Important! The morning meal should take place before 12:00, and the evening meal no later than 20:00. If you feel hungry between main meals, you can eat any one fruit.
The size of each serving should be smaller than what a person consumes on normal days. For an evening with protein, starch, fruity days food intake should be reduced by 2 times. And on a carbohydrate day it is provided good opportunity enjoy sweets.
Diet menu for 90 days
Breakfast
The morning diet is always the same for all days. It includes a couple of fruits (any combination of them is accepted) and 200 g of berries. Fresh and dried fruits are selected, or seeds, nuts, and drinks based on vegetables or fruits will replace them.
Important! Juices should not be sweet. You can use fruit drinks with low sugar content. It's better to drink freshly squeezed lemon juice.
1 day - protein
Products:
- meat and fish, seafood;
- chicken eggs;
- dairy products (combining meat and cheese is not allowed);
- vegetables that do not contain starch;
- a slice of whole grain bread.
The daily protein ration should include meat of any animal or fish, baked, boiled or stewed. Along with this, they eat a side dish of salad, stewed vegetables without oil or with a small amount of it. It is recommended to replace meat with a couple of eggs, cottage cheese or seafood. Meat broth (300 ml) is required, taken after solid food along with a slice of bread.
In the evening you should use half of the food that was eaten during the day. There is no broth or bread here. It is worth noting that the daytime and evening diets consist of the same dishes.
Day 2 - starch
Products:
- legumes;
- cereals;
- all kinds of vegetables, potatoes are a must;
- a slice of whole grain bread.
During the daytime, choose dishes based on rice, peas or lentils, boiled or stewed potatoes without the use of oil. A slice of bread and mixed vegetables are allowed. We must not forget about the broth (300 ml). On a starchy day, it is prepared using vegetables.
For dinner, a person eats half of the day's food, but without bread.
Day 3 - carbohydrate
Products:
- flour products;
- various cereals;
- vegetables;
- tomato sauce;
- pure dark chocolate;
- baked goods, ice cream, cookies.
For lunch, spaghetti and various pasta are cooked and tomato sauce with spices is prepared for it. Pizza is good here vegetable stew in tomato paste. The menu also includes crackers, biscuits, and any yeast-free baked goods. You can cook pancakes without eggs, using water. Good choice There will be all kinds of porridges prepared from your favorite cereals.
For dinner, you can treat yourself to one small piece of cake or three small cookies, 50 g of ice cream. You should definitely eat dark chocolate - 20 g. If a person does not like sweets, he can eat one serving of pizza or some salted crackers.
Day 4 - vitamin day
Products:
- favorite fruits;
- dried fruits, but not candied ones;
- vegetables;
- fruit and vegetable juices;
- nuts, seeds.
For lunch, it is recommended to make fruit puree, eat fresh, dried or baked fruit. You can make fruit-based soups and compotes. A combination of fruits and vegetables is allowed, as well as the consumption of nuts and seeds (100 g each) without salt and frying, divided into 4 doses.
Separate meals were not always so popular. A diet designed for 90 days according to a specific menu appeared only at the beginning of this century. It was developed in Slovenia by two friends who were writing articles on the topic healthy eating. After analyzing their articles and recent research, the friends wrote a book.
Diet 90 days of separate meals: the menu for each day is set out in a book that describes the basic principles of such nutrition. The good thing about the book is that it has not only a theoretical, but also a practical part. After three months, you can lose up to 25 kilograms without starving. The diet works quickly, and its results last for a long time.
Important! In addition to proper separate nutrition, the authors of this method of weight loss emphasize the importance and necessity physical activity. You can study at home, go to the gym or just take a walk. But be sure to study for at least two hours a week.
Principles of separate nutrition
An important and fundamental principle of such a diet is its cyclical nature. Each cycle consists of four days and changes are strictly prohibited. Then, after three months, you can simply practice separate eating for just a few weeks each year to maintain the results.
But many who spent all their time on separate meals came to the conclusion that this is a healthy approach to food and try to adhere to such a balanced and rational nutrition throughout life. The basis of the diet is to focus on one component of nutrition, replacing others. As a result, metabolic processes in the body are accelerated, but weight burning occurs in comfortable conditions.
Diet 90 days of separate meals: menu for every day (the book describes everything in more detail):
1. Protein.
2. Starch.
3. Carbohydrates.
4. Vitamins.
It turns out that these cycles need to be repeated every four days and in no case should their order be changed. On the thirtieth day, you should do a fasting day and try to spend a day on the water without eating at all.
A new day of diet, regardless of the cycle, you need to start with a certain drink. Dilute tsp in a glass of water. vinegar and honey. The water should be slightly warmed up. For breakfast, eat two apples or two oranges, and then eat according to a specific day: protein or starch, carbohydrates or vitamins.
What are the rules of the 90-day diet to remember:
Have lunch no earlier than 12.00;
The evening meal should be carried out strictly according to the schedule: three hours after lunch. If it is a protein day, then food should be taken four hours after lunch;
If you feel hungry between meals, you can eat an apple or orange;
Portion sizes should be small, and for dinner you should eat half as much as for lunch;
You should drink a lot of water per day to lose weight. You can calculate your dose of water using the formula 30 ml of water per kilogram of weight. You can drink tea and coffee, but adding sugar is a problem. As for fresh juices and similar drinks, this is already food; milk is allowed, but only on a protein day;
Eliminate salt and sugar completely;
Dishes are boiled, stewed or baked;
You need to count calories, especially on the day you eat carbohydrates. Calories should be no more than 1500 per day;
Physical activity obligatory: at least just doing press exercises at home or going for hour-long walks;
Do not drink alcohol: it slows down the process of weight loss.
About creating a sample menu
Diet 90 days of separate meals: the menu for each day is quite difficult to download, because the food can be extremely varied. Here it is important to understand the basic principles, and then try to simply create an appropriate menu for yourself for every day. Pay attention to .
Protein day:
Beef and lean pork, rabbit or chicken, turkey meat;
Low-fat fish and any seafood;
Cheese, cottage cheese, as well as any dairy products;
Meat broth;
Vegetables and greens, just exclude vegetables containing starch;
On the day of this cycle, it is important not to mix different types of food. That is, you cannot eat eggs and fish, cottage cheese and meat at the same time. The broth should be consumed after eating solid food; a piece of bread is allowed for lunch. Seasonings can be used, but salt is prohibited.
Starch day:
Any legume products;
Rice, millet, buckwheat and other grains;
Any vegetables, including potatoes;
Vegetable broth;
Carbohydrates:
Flour products, including pizza base, pasta;
Any cereals;
Vegetables, tomato sauce, spices;
Baking without milk, eggs or yeast;
For dinner you can eat ice cream or cookies;
Vitamin days:
Any fruits and dried fruits;
Nuts, seeds no more than 25 grams per meal;
Fresh vegetables, vegetable and fruit juices;
Diet 90 days of separate meals: you can print out the menu for each day only the main permitted products, and then create a varied diet for yourself. This will be a fascinating process, during which you can improve your health and lose weight, securing the results for a long time.
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 you can’t deny it variety. By alternating priority nutritional components in comfortable cycles, you can pamper yourself with a huge amount healthy dishes and even have 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 activities: for best result 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” has become one of the most popular Slovenian export products in the new century - for short term it has been translated into many languages. 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 own plan nutrition that would allow modern women Lose weight noticeably without dooming yourself 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). Clear plan alternating cycles and a meal schedule on a 90-day diet help 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. 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! Self-cooking dishes - great way enhance the health benefits of the 90-day diet, because only in this case can you be sure of the composition of the 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 mineral warm water with 1 tsp of apple cider vinegar and 1 tsp 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 (cannot be mixed different types 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 please yourself with 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 all day long, good mood, and, most importantly, do not get better.
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.
Achieve good results Without harm to the body, a 90-day diet based on the principles of separate nutrition allows. It makes it possible to normalize metabolism, reset excess weight and record the results obtained 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 option weight loss will do 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 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, 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, slice boiled chicken and lettuce leaves. 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 pizza homemade. 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 of 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 - eggplants, 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 in a pan and pour 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.
Main advantage separate diet is that it allows you to completely rebuild and regulate metabolic processes in the body, resulting in overweight are gone 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 diet (three months) allows the body to completely adapt to new system nutrition, 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.
