Unlike many other methods, the 90-day separate diet is an original program created by professionals (Mojca Polyansek and Breda Chrobat from Slovakia). They promote a cyclical diet as the best way to “restart” metabolic processes.
The essence of the technique is that it alternates protein, starch, carbohydrate, and vitamin days. And since this is not a mono-diet, it can be followed without harm to health for three months. Once a month you need to arrange an additional fasting day. With this nutrition system, you can lose up to 20 kg in one course.
- First cycle
- Chopped chicken cutlets
Basic principles of the 90 day split diet
Before looking at the principles, let's first look at the characteristics of the diet:
- Duration
90 days - Efficiency
3 - 25 kg - Difficulty
is low - Diet variety
is average - Rating
4.7 - Cost
~6000 rub. per month
The basic principle of separate nutrition is cyclicality. One cycle lasts for four days. Changing the sequence or length of days in a cycle is prohibited, as this will reduce weight loss results to a minimum.
- Day one is protein day. On this day, meat, poultry, fish and dairy products are allowed.
- The second day is starchy. On this day you can eat potatoes, rice, corn, wheat.
- The third day is carbohydrate. On this day it is permissible to eat cereals and baked goods.
- The fourth day of the cycle is a vitamin day. On such a day, fruits, dried fruits and nuts are allowed.
The cycle consists of these days. After completing the last fourth day of the cycle, you must again move on to the first day. This procedure must be followed throughout the entire 90 days.
Cyclicality of the day in the diet
The diet regimen is based on four stages, each lasting 29 days.
First cycle
The first day of the diet is protein, the next is starch, the third is carbohydrate, the fourth is only fruit. Then the sequence is repeated. Products are alternated for 28 days. After this they unload. During the 29th day they drink exclusively water.
Second cycle
From the 30th day, the products are alternated in the same sequence. On the 58th day, the body is unloaded with water.
Third cycle
This is the final stage. It starts on the 59th day, alternating products. This system is followed for 28 days. On the 87th day they drink water, on the 88th they introduce proteins into the menu. Then on the 89th - starch and on the 90th - carbohydrates. The vitamin menu is missed.
Authorized Products
The list of foods that can be eaten on different days of the cycle will differ.
FAQ
What foods can you eat on a protein day?
-Lean meat: rabbit, beef, chicken, turkey. -Eggs -Low-fat fish and seafood: carp, pollock, flounder, navaga, hake, squid and shrimp. -Low-fat dairy products. They must be free of sugar and additives. For example, kefir, yogurt, fermented baked milk, cottage cheese. -Any vegetables except potatoes. -After lunch, it is recommended to drink 300 milliliters of meat broth.
What foods can you eat on a carbohydrate day?
-Baking (without yeast and eggs): whole grain bread, wholemeal buns. -Grains: buckwheat, wheat, barley, millet. -Vegetables: zucchini, cucumbers, cabbage, tomatoes, carrots, beets. -It is acceptable to eat a few shares of dark chocolate.
What foods can you eat on a starch day?
- Peas - Beans - Lentils - Chickpeas - Soybeans - Any vegetables are also allowed these days. -Any grains: buckwheat, rice, millet, oats. -Some whole grain bread
What foods can you eat on vitamin day?
-All fruits: apples, pears, oranges, bananas. -Any vegetables: cabbage, cucumbers, tomatoes, eggplants. -All types of dried fruits: dates, prunes, apples, apricots.
Remember not to mix different types of protein foods in one meal. If your diet for lunch consists of fish, then you do not need to wash it down with kefir. Or, for example, eat meat with cottage cheese.
Fully or partially limited products
The 90-day separate meals diet menu excludes:
- Concentrated fatty broths and first courses based on them.
- Fatty meat, refractory fats, waterfowl meat (duck goose), margarine, smoked meats, canned food (meat and fish), fatty sausages, mayonnaise.
- Fast food products.
- Alcoholic drinks.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| horseradish | 3,2 | 0,4 | 10,5 | 56 |
Snacks | ||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
Raw materials and seasonings | ||||
| ground black pepper | 10,4 | 3,3 | 38,7 | 251 |
| vinegar | 0,0 | 0,0 | 5,0 | 20 |
Meat products | ||||
| salo | 2,4 | 89,0 | 0,0 | 797 |
Bird | ||||
| smoked chicken | 27,5 | 8,2 | 0,0 | 184 |
| duck | 16,5 | 61,2 | 0,0 | 346 |
| smoked duck | 19,0 | 28,4 | 0,0 | 337 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
Fish and seafood | ||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
| canned fish | 17,5 | 2,0 | 0,0 | 88 |
| semi-finished fish products | 12,5 | 6,7 | 14,7 | 209 |
Oils and fats | ||||
| creamy margarine | 0,5 | 82,0 | 0,0 | 745 |
| coconut oil | 0,0 | 99,9 | 0,0 | 899 |
| animal fat | 0,0 | 99,7 | 0,0 | 897 |
| cooking fat | 0,0 | 99,7 | 0,0 | 897 |
Alcoholic drinks | ||||
| white dessert wine 16% | 0,5 | 0,0 | 16,0 | 153 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
Non-alcoholic drinks | ||||
| cola | 0,0 | 0,0 | 10,4 | 42 |
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| sprite | 0,1 | 0,0 | 7,0 | 29 |
| energy drink | 0,0 | 0,0 | 11,3 | 45 |
| * data is per 100 g of product | ||||
Menu for the week
Below is a sample menu for a week with alternating days taking into account cyclicity.
| Breakfast | Dinner | Dinner | |
| Monday/protein day | Water with apple cider vinegar – 200ml Apple – 2 pcs. | Vegetable soup with beef – 250g Slice of black bread Coffee – 200ml | Pollock, baked in the oven 150g Tea – 200ml |
| Tuesday/starch day | Water with apple cider vinegar – 200ml Tangerines – 2 pcs | Vegetable stew – 250g Slice of black bread Coffee – 200ml | Soup – cauliflower and broccoli puree – 200g Tea – 200ml |
| Wednesday/carbohydrate day | Water with apple cider vinegar – 200ml Oranges – 2 pcs. | Pea soup - 250g Slice of black bread Coffee - 200ml | Buckwheat porridge – 100g Beetroot salad – 100g |
| Thursday/vitamin day | Water with apple cider vinegar – 200ml Pears – 2 pcs | Vinaigrette – 250g Black bread – a piece Tea without sugar – 150 ml | Cabbage and olive oil salad 100g Tea without sugar – 150 ml |
| Friday/white day | Water with apple cider vinegar – 200ml Apple – 2 pcs. | Boiled chicken meat - 100g Boiled rice 200g Black bread - 1 piece Tea without sugar - 150 ml | Omelette of 2 eggs Tea without sugar – 150 ml A piece of dark chocolate |
| Saturday/starch day | Water with apple cider vinegar – 200ml Tangerines – 2 pcs | Vegetable stew – 200g Boiled meat – 70g | Lentil porridge – 150 g |
| Sunday/carbohydrate day | Water with apple cider vinegar – 200ml Oranges – 2 pcs. | Boiled rice – 200g Steamed chicken cutlet – 100g Tea without sugar – 100 ml | Buckwheat porridge – 150g Tomato – 1 pc Tea without sugar – 150ml |
It is important to remember that on any given day you need to drink a large amount of water (about 2 liters). You can also drink black and green tea, coffee without sugar, smoothies and dried fruit compotes.
Recipes for every day
Eggless pancakes with cardamom
- Flour 1.5 cups
- Water 2 glasses
- Vegetable oil 30 gr.
- Salt, sugar to taste
- Cardamom
- A pinch of soda
Dissolve salt, sugar, soda in water. Gradually add flour, stirring with a whisk so that no lumps form. Add vegetable oil and cardamom. Fry in a frying pan with a thick bottom. The pancakes are dense, reminiscent of thin lavash. Pairs perfectly with salty and sweet sauces.
Pizza with tomatoes and cheese
Dough:
- Flour 1.5 cups
- Water 0.5 cups
- Baking powder 0.5 teaspoon
- Vegetable oil - spoon
- Salt to taste
Filling:
- 2 tomatoes
- Hard cheese 50 gr.
- Spices, salt
Knead the elastic dough from the above products. You may need a little more or less flour, it all depends on its moisture content. Let the dough rest for 10 minutes. At this time, cut the tomatoes into slices and grate the cheese. Roll out the dough into a layer, grease it with vegetable oil on top and lay out the tomatoes, sprinkle with spices. And on top with cheese. Bake at 200 degrees for 15 minutes.
Seafood in cream with herbs
- Seafood 0.4 kg
- Cream 10% 200 gr.
- Bunch of greens, salt
Rinse the seafood, place in a saucepan and pour in cream. Simmer for 8 minutes, then add salt, after 2 minutes add chopped herbs, turn off and let it brew.
Baked salmon in foil
- Salmon steaks 2 pcs.
- Ready mustard 1 spoon
- Salt, spices
Mix mustard with salt and spices, rub the steaks and let marinate for half an hour. Wrap in foil and bake in an oven preheated to 220 degrees for 25 minutes.
Stewed vegetable stew
- Potatoes 2 pcs.
- Carrot 1 pc.
- Onion 1 pc.
- Cabbage 200 gr.
- Tomato paste 1 spoon
- Vegetable oil 2 tablespoons
Peel and chop the vegetables. Place in a saucepan or cauldron, greased with oil, add 100 g. water and simmer until half cooked, then add salt and tomato paste. Cover with a lid and simmer for another 15 minutes.
Omelet with cheese
- eggs 2 pcs.
- cheese 50 gr.
- 1 spoon of vegetable oil
- Salt, spices
Mix eggs with grated cheese and spices, pour into a heated and greased frying pan. Stirring constantly, bring to readiness.
Fruit salad with nuts
- 1 kiwi (about the benefits of kiwi here)
- 1 apple
- 1 orange
- Kernels of 3 walnuts
- 50 gr. unsweetened yogurt
Wash the fruits, peel and cut into cubes, add yogurt and sprinkle chopped nuts on top.
Rice with turmeric
- Brown rice -100 gr.
- Turmeric -0.5 teaspoon
- Vegetable oil for greasing the pan
- Salt
Boil the rice in salted water and drain it. Grease a frying pan with oil, mix rice with turmeric and fry. Read more about the properties of turmeric here.
Baked apples with cinnamon
- Apples - 3 pcs.
- Cinnamon to taste
Cut the apples in half, cut out the middle and sprinkle cinnamon on top. Bake in the oven at 200 degrees for 10 minutes.
Eggplant with garlic and carrots
- Eggplant - 1 pc.
- Carrots - 1 pc.
- Garlic, salt, spices for Korean salads
- Oil for greasing the pan
Grate the carrots on a Korean grater, sprinkle chopped garlic, salt and spices on top. Set aside. Cut the eggplant into strips and quickly fry in a greased frying pan. Place hot on top of carrots. Let stand until completely cooled and only then stir.
Contraindications for the diet
This diet, like any other, has its contraindications. The following persons are prohibited from losing weight using this method:
- For those who have diabetes
- For those who have high cholesterol levels in their blood
- For those who suffer from various chronic diseases
- For those suffering from mental disorders
It is important to remember that before you start losing weight using your chosen method, you must consult your doctor.
How to get out of a diet correctly
Leaving a diet is a very important point. The main thing here is not to gain back the lost kilograms and not harm your health. You need to exit the diet gradually, introducing one product after another in small quantities.
Remember that during the diet, the stomach decreased in size, and the body became accustomed to eating according to this scheme. Therefore, exiting the diet should be slow and careful.
The authors of this diet advise that many of the habits acquired during weight loss be maintained after leaving the diet. For example, it is advisable to give up the habit of drinking water with apple cider vinegar in the morning and having fruit for breakfast. It is also advisable to maintain the habit of eating one type of food per day. It is also advisable to keep the serving volumes the same.
How to eat properly
There are several rules about eating during the presented diet:
- You should not drink liquid during meals, since water leaves the stomach 15 minutes after food enters it, and if you wash down any food with water, it will take a lot of digestive juice. Thus, digestion begins to work poorly, and the person, instead of chewing thoroughly, swallows soaked foods, almost entirely.
- It is better to eat fresh food, so you need to cook it at once, and you can only boil, bake and steam. No frying.
- You need to eat 5-6 times a day, in small portions, strictly before 18 hours.
- You can have a snack every two hours, because the break between taking proteins and carbohydrates should not be long.
- It’s better to give up salt and other seasonings altogether, but if you can’t bear to live without them, then you need to at least limit their quantity.
Pros and cons of the 90 day diet
Any diet has its pros and cons. Let's look at them:
High efficiency is a definite plus. This is confirmed by positive reviews that can be found on the Internet.
Lack of hunger and psychological discomfort when losing weight.
Low cost food diet. The products are no different from those we eat normally.
Sustainability of results. If you follow all the recommendations, the lost kilograms will not return.
The length of the diet is a big disadvantage.
Problems in the gastrointestinal tract. They may arise due to the transition to separate meals.
Tips from nutritionists for better weight loss
The basic rules and structure of the diet were given above. They are suitable for everyone, regardless of the number of kilograms you want to lose. However, if someone who is losing weight really wants to take themselves seriously, nutritionists have come up with useful tips. By listening to them, you can increase your weight loss results.
- If your weight loss goal is set high, the restrictions will be more severe. So, you will have to replace raw vegetables with stewed or boiled ones, and the amount of fruit consumed will also have to be reduced. Bread is on the list of prohibited foods. If the person losing weight does not have the goal of getting rid of a large amount of weight, then the above can be skipped, but the nutritional system remains the same no matter what.
- For those losing weight, it is important to choose foods that have not undergone or have undergone minimal processing, such as whole grain pasta or bran. Porridge should not be boiled, but steamed overnight. This way, more benefits are retained in the products, and the calorie content is much lower than in the opposite situations. It is also important to minimize fat consumption, for example, you can cook in a non-stick pan without using oil.
- You should try to add variety to your diet. To do this, it is recommended to cook yourself and use the original presentation of dishes. During the diet, seasonings, spices and low-fat sauces are acceptable, so creating bright taste impressions is easier than ever.
Reviews about Rin's diet say that the advice of nutritionists will help get rid of stagnant fat deposits that are difficult to lose weight. It is also important to drink enough water, which helps eliminate waste and toxins and speed up metabolic processes. Perhaps the difficulty of losing weight lies in insufficient fluid intake, or consumption of the wrong kind, such as soda, alcohol and packaged juices with preservatives.
