90-day separate food diet: menu, recipes, reviews

What is the essence of the diet?

The idea of ​​separate meals is not new, but two Slovenians - Brad Hrobat and Mojc Polansek - came up with their own based on this system. It is known to the general public as the 90-day diet.

Now this nutrition system is one of the most famous in the world, and the book of recipes for it has been translated into more than 10 languages ​​and has become a bestseller. All this serves as excellent proof of the effectiveness of separate nutrition. And not only as a means of getting rid of excess weight, but also as a way to improve the health of the whole body.

According to the authors of the 90-day diet, you can and even need to follow its principles after losing weight. Separate nutrition is, first of all, healthy nutrition that helps the body work properly. Therefore, after three months of the diet, it is recommended to continue to adhere to its basic tenets. Although the portion sizes can be increased.

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Thursday, November 08, 2012 18:49 + to quote book Protein day Lunch: Boiled or stewed lean poultry (or beef, pork, rabbit or turkey, fish and seafood, tofu, seitan). Instead of meat, you can eat two eggs or cheese or cottage cheese in the same quantities. Dairy products are protein foods, so they can only be consumed on this day. Prepare plenty of fresh salad and other greens for them, which can be stewed or fried until half cooked. We recommend a slice of bread and 300 ml of plain broth - this can be prepared from a bouillon cube. You should definitely drink the broth after you have eaten hard food. Avoid consuming different types of protein foods at the same time (meat and dairy products, meat and eggs, eggs and dairy products). Dinner: The same food as for lunch, only without broth. If you ate meat for lunch, eat it for dinner. The same applies to the other products you choose. For dinner, you should eat half the lunch portion without bread. Starchy day Lunch: You can eat beans, peas, soybeans, lentils, chickpeas (chickpeas), rice or potatoes, always boiled or stewed - almost without adding fat. You can also have bread, salad from various types of vegetables and vegetables cooked in broth. Bread - no more than one slice. On starchy days, the broth is cooked on a vegetable basis, from a vegetable bouillon cube or water. Dinner: The same as for lunch, only in smaller quantities and without bread. Remember: if your entire lunch is a full deep plate, then for dinner the amount of food should be half as much! Carbohydrate day (OH) Lunch: Boiled pasta with seasoning or pizza with tomato sauce, you can simply prepare tomato sauce with different vegetables and seasonings and serve it with salty biscuits in the amount equal to pizza. It can also be crackers or biscuits and other baked goods made from yeast-free dough or pancakes, of course, not containing milk or eggs. The menu for this day can include buckwheat, barley, millet and other grains. Dinner: One cake, or 3 small cookies of your choice, or approximately the same number of small cookies, or 3 scoops of ice cream and always 1 strip of dark chocolate. Tasty! If you're not a sweet person, eat some saltine crackers or a slice of pizza. Vitamin day On this day you eat only fruits. You can combine them however you like. If you prefer, eat only the same type of fruit at a time. You can eat dried fruits, seeds and nuts. The healthiest food is raw fruit with peel. You can eat compotes, fruit purees or soups, baked fruits. You can use a sweetener. If you don't like fruit, combine it with fresh vegetables. Fasting day Once a month you need to have a fasting day (every 29th day of the diet), which must follow a vitamin (fruit) day, and then a protein day follows again. A fasting day is just water. Be sure to drink water on all other days! menu for every day of four: 1 Protein Breakfast: 2 apples or a glass of raspberries or... Lunch: Chicken legs with zucchini Ingredients: 2 legs without skin, 3 onions, 1 medium-sized zucchini, 1 fresh pepper, 1 teaspoon vegetable oil , 1 teaspoon ground sweet red pepper, 2 cloves of garlic, 300 ml broth. Products for salad. Preparation: Cut the onion and zucchini into large cubes. Fry the legs in 1 spoon of oil. Remove the legs from the mold, add onions, zucchini, fresh pepper, crushed garlic, ground red pepper, salt and black pepper. Add broth and simmer a little. Place the legs on top of the vegetables and bake in the oven at 200 for about half an hour. A salad (green) goes well with this dish. The legs can be replaced with other poultry meat. Dinner: half a lunch portion and some salad 2 Starchy Breakfast: 2 tangerines or 2 slices of watermelon or…. Lunch: Ingredients: 50 grams of white beans (canned), 2 onions, 1 eggplant, 2 fresh peppers, 2 tomatoes, 1 hot pepper, 1 teaspoon of vegetable oil, black pepper, bay leaf, 300 ml of broth (vegetable cube). Preparation: Fry chopped onion, pepper cut into noodles and diced tomato in vegetable oil. If desired, add hot pepper and black pepper. Add beans. Fry the eggplant slices in a Teflon frying pan. Place a layer of beans on a baking sheet, top with slices of fried eggplant, then another layer of beans and eggplant slices. Pour in the broth and bake for 30 minutes in the oven at 200 C. You can make a vegetable salad. Dinner: the same as for lunch, but half as much 3 carbohydrates Breakfast: 1 banana or a glass of blueberries or... Lunch: Spaghetti with tomato sauce 120 g pasta 1 small onion 2 medium-sized tomatoes or several grape tomatoes (pelatti) 1 Art. spoon of sweet red paprika salt, pepper 1 teaspoon of olive oil pinch of oregano Lightly fry the onion in vegetable oil, add peeled chopped tomatoes, simmer a little, add sweet paprika, oregano, salt and pepper. Pour this sauce over freshly cooked pasta. You can use a ready-made sauce with Mediterranean herbs. Diets for weight loss. Dinner: 1 cake or 3 scoops of ice cream and a bar of dark chocolate. 4 vitamin day Breakfast: 2 peaches or 1 mango or... Second breakfast: A glass of fruit juice Lunch: Fruit salad Mix banana slices with grapefruit slices and tangerine slices (or half the contents of a small can of canned tangerines). Mix well, pour in orange juice and let stand for a while to soak. Meanwhile, toast some pine nut kernels and some peeled and lightly chopped almond kernels. Sprinkle them over the salad. Afternoon snack: 12 kernels of unsalted and unroasted peanuts and a glass of tea. Dinner: 200 ml fruit compote of your choice. RECIPES FOR A PROTEIN DAY ZRAZA WARSAW STYLE You will need: 600 g beef tenderloin, 20 g butter, 50 g onion, pepper, salt. We wash the meat, clean it of veins and films, cut it into palm-sized pieces across the grain. We beat each piece with a hoe. Finely chop the peeled onion, add oil, salt, pepper to taste and mix thoroughly. Lubricate each piece of meat with the filling, roll it up into a tube, and fasten it with a wooden pin or thread. Then add salt. In a low, wide saucepan, fry the zrazy, carefully turning over. Then add water and, covering with a lid, simmer for about an hour and a half over low heat. Place the finished zrazy on a plate and remove the wooden pins. Serve vegetables as a side dish. BOILED CHICKEN Fill the washed and cleaned chicken with cold water. Add two carrots, a slice of celery, an onion, black peppercorns and cook over low heat. Rinse the finished chicken with cold water. If you leave it in its own broth, the meat will darken. Separate the chicken meat from the bones and distribute into portions. The meat can be eaten cold with a side dish of green peas or vegetables. FISH STEWED WITH VEGETABLES Ingredients: 500 g cod or pollock fillet, 350 g carrots, 120 g parsley, 200 g celery root, 300 g zucchini, 120 g leeks, 4 tbsp. spoons of sunflower oil, salt, seasonings, herbs. Cut the washed and peeled vegetables into strips and simmer a little over low heat with a minimum amount of water (just sprinkle). Place pieces of fish on top of the vegetables. First they need to be salted, sprinkled with red hot pepper and sprinkled with lemon juice. Simmer for about 20 minutes, covering the pan with a lid. Sprinkle the finished dish with parsley. RECIPE FROM A VISITOR OF THE ABC OF DIET: Today I stewed vegetables (grated tomatoes, carrots, onions, added thawed cauliflower, broccoli). Then I added a LOT of ground beef (I grind it myself or in the departments where they grind the meat in front of you). 15 minutes and lunch (and dinner at the same time) is ready. WHAT TO COOK ON A STARCH DAY STEWED RICE WITH VEGETABLES Ingredients: 120 g of rice, 1 glass of broth, onions, carrots, fresh pepper - 1 pc. each, 2 cloves of garlic, 1 tbsp. olive oil, salt. Fry finely chopped carrots, peppers, onions and crushed garlic in oil. Pour in the broth, bring it to a boil and add thoroughly washed rice. Simmer for 15 minutes. under the lid on low heat, then another 5 minutes. with the lid open. Salt to taste. Stir if necessary. Serve vegetable salad with rice. BEAN AND POTATO CASSERLE Ingredients: for 1 cup of beans - 250 g of potatoes, onion, tbsp. spoon of olive oil. Pass the separately cooked potatoes and beans through a meat grinder, add salt and mix. Place half of the resulting mass in a greased frying pan, level it, and add the fried onion. Then spread the second half of the mass, level it again, sprinkle with oil and bake in the oven. Serve a vegetable salad with the casserole. VEGETABLE STEAK Products: carrots, cabbage, potatoes - 200 g each, 1 cup green peas, 2 tbsp. spoons of rice, flour, vegetable oil. Boil carrots and cabbage in salted water. Add green peas and boil everything together. Then we'll strain it. Combine vegetables with boiled rice and mashed boiled potatoes. Mix everything thoroughly and make balls. Fry them in oil, first rolling them in flour. ADVICE FROM A VISITOR TO THE ABC'S OF DIETS On a starchy diet day, here's what I cook. A simple recipe, convenient for the whole non-diet family, quick and with an unusual taste. I bought frozen cauliflower, Brussels sprouts, broccoli, spinach, green beans. I put the pan, the water boiled, added salt and threw in the chopped potatoes, while it was boiling, I chopped a little everything from frozen bags, took it by eye, the water boiled - I threw everything in, while it was boiling, I grated carrots, onions, tomatoes (then I started adding beets or pepper), boiled - threw everything in. While it was boiling, I chopped the greens: onions, parsley, lettuce, dill. It boiled and abandoned everything. I waited until it boiled and poured a portion for lunch and dinner). Then I threw minced meat in there. It boiled for three minutes. I have turned off. So in 20 minutes, the BORSCH or SCHI (depending on what you put in) is ready. She cooked for herself and fed her family. And cabbage doesn’t make your stomach bloat. I wrote a complete set of products, but now I don’t have everything. I throw what I have. Sometimes from several components, I just add more. The taste is always different. Try it, you might like it. RECIPES FOR A CARBOHYDRATE DAY DIET 90 DAYS OF SEPARATE NUTRITION BUCKWHEAT PORRIDGE CRUMBLE 400 g buckwheat, 1 tbsp. spoon of butter, salt. We sort out the cereals, sift them, fry them in a frying pan over low heat and pour them into a pot (the cereals should occupy half of its volume). Then add oil and salt and mix. When the oil dissolves, add boiling water. The cereal should be covered by 2 cm. Mix again and place in a hot oven. To prevent the porridge from burning, place the pot in a frying pan with water and add it as it evaporates. Pearl barley and millet porridge are prepared in the same way. RICE WITH SWEET PEPPER 250 g rice, 250 g sweet pepper, 50 g vegetable oil or butter margarine. Wash the rice thoroughly in a sieve, let the water drain and pour it into 750 g of boiling salted water. After the water boils, cook the rice in the oven or over low heat without stirring. Wash the sweet pepper, cut off the base, remove the seeds, cut into slices and simmer in butter or butter margarine in a small amount of water. Mix the stewed peppers with the cooked rice. STRUDEL WITH PEACHES 400 g flour, 200 g water, 1 kg peaches, 50 g melted butter, half a glass of raisins, powdered sugar, salt, cloves, cinnamon. Prepare a dough from flour and water, adding a pinch of salt to it. Roll out several sheets and let them dry. Cut the washed and peeled peaches into halves. Roll each half in breadcrumbs mixed with powdered sugar and crushed cloves for flavor. We connect the halves of peaches, putting several steamed raisins between them. Place the peaches along the length of the rolled sheet, sprinkle with butter and roll up. Grease a baking sheet with butter, lay out the rolls and bake in a moderately hot oven. Serve to the table, sprinkled with powdered sugar and cinnamon. WHAT TO COOK ON A VITAMIN DAY ASSORTED FRUIT 3 large apples of different varieties, 1 pear, 3-4 tangerines, half a glass of raisins, a tablespoon of chopped walnuts. Wash the apples and pears thoroughly, cut them into small cubes and mix with tangerine slices, raisins and walnuts. EXOTIC SALAD Ingredients: avocado, banana, tangerine, kiwi - 1 piece each, juice of half a lemon. Cut the avocado and kiwi into pieces, the banana into slices and sprinkle with lemon juice. Cut the tangerine slices in half. Mix all ingredients thoroughly and place in a salad bowl. DRIED FRUIT CAKE Products: dried apricots, raisins (pitted), prunes - 150 g, nuts (walnuts, cashews or hazelnuts) - 50 g, coconut flakes, 1 tbsp. spoon of honey. Wash the dried fruits thoroughly and soak in water for 2 hours. Pour the water into a glass. This infusion can be drunk as a compote. Dry the dried fruits and chop them to form a homogeneous mass. Crush the nuts in a mortar. Then combine all the ingredients, add honey, mix thoroughly and shape the mixture into a cake. Sprinkle the top and sides with coconut flakes.

Series of messages “Beauty and Health”:
Part 1 - diet recipes for 90 days of separate meals Part 2 - After the New Year holidays. We return tone and health to the body Part 3 - How to get rid of belly fat at home... Part 12 - Cosmetic clay Part 13 - Tips before using clay Part 14 - SUPER SCRUB FOR THE INTESTINES

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Benefits of the diet

It’s not for nothing that the 90-day separate nutrition system is so loved by a huge number of people around the world. It takes into account different taste preferences, and in general this nutrition system has many advantages:

1. Three months is enough to change your eating habits forever.
2. Recipes are adapted for those family members who are not losing weight.
3. Dishes allowed by the diet are on restaurant menus.
4. The diet is varied, even including flour products and sweets.
5. There is no addiction and no feeling of poor diet.
6. Changes in calorie days prevent the body from starving for a long time and starting to store fat in reserve.
7. Vitamin days allow you to take a break from the stove.

Power cycles

The human body is a very complex but regulated system. To maintain all its functions, regular and harmonious nutrition is necessary. According to a number of studies, the body’s metabolism goes through 3 cycles during the day:

• 00 to 12.00 - body cleansing cycle.
• 00 to 20.00 - nutrition cycle.
• 00 to 4.00 - digestion cycle.

Cleansing the body (4.00–12.00)

During this period of time, a person should eat very little, and fruits must be present in the diet. It is also important to drink plenty of fluids - tea, water, low-fat kefir. In other words, breakfast for all 3 months will be the same - only fruit, but whatever you want.

Meals (12.00—20.00)

The next 8 hours are the most pleasant - during this time you need to eat. There are no restrictions on the size of portions; it is important not to overeat and consume certain foods, strictly observing the time intervals between breakfasts, lunches and dinners.

Separate nutrition involves days on which you can eat only proteins with intervals of 4 hours between meals, carbohydrate and starch days at two-hour intervals, as well as vitamin days, when only fruits are allowed, but every hour.

Digestion (20.00—4.00)

By the beginning of the digestive cycle, the body has already received a sufficient amount of food, so there is no need to eat any more. If you are very hungry and are afraid that you will fall asleep, you can eat some fruit, or even better, drink a glass of water or unsweetened tea. This will help curb hunger.

Recipes for carbohydrate day diet 90 days of separate nutrition

Crumbled buckwheat porridge

400 g buckwheat, 1 tbsp. spoon of butter, salt.

We sort out the cereals, sift them, fry them in a frying pan over low heat and pour them into a pot (the cereals should occupy half of its volume). Then add oil and salt and mix. When the oil dissolves, add boiling water. The cereal should be covered by 2 cm. Mix again and place in a hot oven. To prevent the porridge from burning, place the pot in a frying pan with water and add it as it evaporates. Pearl barley and millet porridge are prepared in the same way.

Rice with sweet pepper

250 g rice, 250 g sweet pepper, 50 g vegetable oil or butter margarine.

Wash the rice thoroughly in a sieve, let the water drain and pour it into 750 g of boiling salted water. After the water boils, cook the rice in the oven or over low heat without stirring. Wash the sweet pepper, cut off the base, remove the seeds, cut into slices and simmer in butter or butter margarine in a small amount of water. Mix the stewed peppers with the cooked rice.

Strudel with peaches

400 g flour, 200 g water, 1 kg peaches, 50 g melted butter, half a glass of raisins, powdered sugar, salt, cloves, cinnamon.

Prepare a dough from flour and water, adding a pinch of salt to it. Roll out several sheets and let them dry. Cut the washed and peeled peaches into halves. Roll each half in breadcrumbs mixed with powdered sugar and crushed cloves for flavor. We connect the halves of peaches, putting several steamed raisins between them. Place the peaches along the length of the rolled sheet, sprinkle with butter and roll up. Grease a baking sheet with butter, lay out the rolls and bake in a moderately hot oven. Serve to the table, sprinkled with powdered sugar and cinnamon.

Dividing food by day

The menu for every day, which was proposed by the authors of the 90-day diet, maintains a proper balance of fats, proteins and carbohydrates, and also distributes products by day. The entire nutrition system is based on cycles of 4 days:

1. Protein.
2. Starch.
3. Carbohydrates.
4. Vitamin.

Every 29th day should be a fasting day. This means that you cannot eat anything for 24 hours, and only clean water without gas is allowed. Unloading necessarily occurs after vitamin days.

During separate meals, it is more important than ever to adhere to a strict diet due to metabolic cycles. Breakfast takes place in the morning immediately after waking up, lunch and dinner - from 12.00 to 20.00, and the evening portion of food should be half the size of the day. In this case, you should drink at least 2 liters of water every day. Freshly squeezed juices without sugar can also be drunk, and even necessary. However, they count as a complete meal.

If you are worried about extreme hunger, and the next meal, according to the schedule, is not soon, you can eat some fruit.

Authorized Products

Since the diet is divided into protein, starch, carbohydrate and vitamin days, it is important to know a detailed list of products that are included in each group.

Protein days

• meat: pork, veal, beef, rabbit;
• poultry: chicken, turkey, duck;
• Fish and seafood;
• eggs;
• hard cheese, cottage cheese, any fermented milk products;
• non-starchy vegetables.

For lunch, you are allowed to eat a glass of broth, even from a store-bought cube, as well as a small piece of whole grain bread.

Starchy days

• legumes: peas, lentils, beans, soybeans.
• cereals: pearl barley, millet, rice, buckwheat, etc.
• vegetables (even potatoes).
• vegetable broth.

For lunch, you can allow yourself a small piece of whole grain bread.

Carbohydrate days

• flour: pasta, dry biscuits, flatbreads.
• cereals: barley, millet, buckwheat, etc.
• vegetables;
• spices;
• tomato paste;
• baked goods without yeast, milk and eggs.

You should definitely have chocolate for dinner.

Vitamin days

• fruits;
• dried fruits soaked in water;
• 25 g nuts and seeds;
• raw vegetables.

How to create a menu

It’s not difficult to create a menu for every day, keep in mind a couple of rules and use it as a cheat sheet:

• In the morning before meals, drink a glass of warm water with honey, then you can start breakfast.
• Drink at least 2 liters of water daily.
• You can drink coffee or tea without sugar; add cream only on protein days.
• Fresh juices, smoothies from vegetables, berries and fruits are consumed as a separate dish.

Alcohol should be avoided while losing weight.

The 90-day split-meal diet offers the following menu for every day:

Useful tips

Do you want to make the most of your diet and lose even more weight than the rest? Then follow these simple recommendations:

1. Eat vegetables only boiled or stewed.
2. Limit the amount of fruit in your diet to a minimum.
3. Avoid bread.
4. Eat less fat.
5. If possible, avoid eating processed foods.
6. Prepare your own food.
7. Buy foods with little or no pre-processing.
8. Exercise.

Recipes for protein day

Zrazy in Warsaw style

You will need: 600 g beef tenderloin, 20 g butter, 50 g onion, pepper, salt.

We wash the meat, clean it of veins and films, cut it into palm-sized pieces across the grain. We beat each piece with a hoe. Finely chop the peeled onion, add oil, salt, pepper to taste and mix thoroughly. Lubricate each piece of meat with the filling, roll it up into a tube, and fasten it with a wooden pin or thread. Then add salt. In a low, wide saucepan, fry the zrazy, carefully turning over. Then add water and, covering with a lid, simmer for about an hour and a half over low heat. Place the finished zrazy on a plate and remove the wooden pins. Serve vegetables as a side dish.

Boiled chicken

Fill the washed and cleaned chicken with cold water. Add two carrots, a slice of celery, an onion, black peppercorns and cook over low heat. Rinse the finished chicken with cold water. If you leave it in its own broth, the meat will darken. Separate the chicken meat from the bones and distribute into portions. The meat can be eaten cold with a side dish of green peas or vegetables.

Fish stew with vegetables

Ingredients: 500 g cod or pollock fillet, 350 g carrots, 120 g parsley, 200 g celery root, 300 g zucchini, 120 g leeks, 4 tbsp. spoons of sunflower oil, salt, seasonings, herbs.

Cut the washed and peeled vegetables into strips and simmer a little over low heat with a minimum amount of water (just sprinkle). Place pieces of fish on top of the vegetables. First they need to be salted, sprinkled with red hot pepper and sprinkled with lemon juice. Simmer for about 20 minutes, covering the pan with a lid. Sprinkle the finished dish with parsley.

Recipe from a visitor to the ABC of Diets:

Today I stewed vegetables (grated tomatoes, carrots, onions, added thawed cauliflower, broccoli). Then I added a LOT of ground beef (I grind it myself or in the departments where they grind the meat in front of you). 15 minutes and lunch (and dinner at the same time) is ready.

How to get out of a diet correctly

It is necessary to exit the separate nutrition system in the same way as from other diets - smoothly and gently, so as not to subject the body to further stress. It is recommended to leave breakfast the same as it has been for the last three months. Portions for lunch and dinner can be gradually increased (of course, to reasonable limits), but it is better to adhere to the principle of nutrition itself - at least partially:

• breakfast should be rich in fruits;
• proteins, carbohydrates and starch should be consumed only separately;
• Meals must be strictly according to schedule.

Remember that a slim waist and slimness are achieved not by deprivation and restrictions, but by acquiring useful habits. If you lasted 90 days, it's a shame to go back to your original weight again simply because you couldn't resist the cake.

The diet should not be perceived as a short-term procedure that you just have to endure. It should be your transition to a healthy and proper diet. It is very good if it is combined with fitness. This is the only way to maintain your slimness, beauty and youth for a long time.

Effects

Reviews and results of a 90-day separate diet show that you can lose weight during this period without much effort, restrictions and malnutrition. Although you will still have to endure 3 fasting days. But this is for the sake of achieving the ideal figure that you have dreamed of for so long.

Within 3 months, the body gets used to the new regime and learns to cope with less food. Due to the fact that the diet does not impose strict restrictions, a person does not experience hunger and moral suffering.

Depending on the initial build, different people manage to lose weight on such a nutritional system in different ways. If there is little excess weight, from 1 to 3 kg are lost per month, but if a person is large, then during the diet they can lose 25 kg or even a little more.

One of the main advantages of separate meals is that lost kilograms do not return. They go away forever, since the metabolism is completely rebuilt in 3 months.

Reviews

Anna: “The basis of separate meals is a brilliant idea: eat whatever you want, but don’t mix foods with each other. It is unusual to follow such a regime, but it is many times easier than other diets. It’s difficult when you have a family, but you cook for others separately, and you have to try everything. The solution turned out to be elementary: I simply put my husband on a diet. Now we eat separately together and are losing weight. We’ve already endured 32 days, I’m minus 5 kilograms.”

Elena: “What I liked most is that the diet is nourishing and truly healthy - even doctors recommend separate meals. My digestion even improved, my stomach stopped hurting, and my pimples went away. After a couple of weeks, my body became weightless, I even wanted to do fitness, but before I couldn’t force myself to do it. And most importantly: I lasted all 90 days and lost 3 sizes! It was 50, and now it’s 44.”

Inna: “Eating separately is incredibly difficult for me. I relied only on the fact that on a certain day I could eat sweets. That same obligatory chocolate bar for dinner was an incentive to continue the diet. But it still wasn’t enough for me to finish. And yet I made it through 43 days. I lost 5 kilograms, now a month has passed and nothing has come back. Although, I try to take smaller portions and close my mouth after 18.00.”