Separate meals for weight loss menu for the week, table with recipes

The essence of separate nutrition

The essence of nutrition is very simple and fits into one sentence: if you eat incompatible foods, they will not be able to be properly absorbed by the body, so the unoxidized substances will go into fat cells for a long time.

Getting rid of excess fat is difficult. Simply going on a starvation diet or actively playing sports will not help.

A starvation diet is generally contraindicated. Weight comes off sharply, but more due to water rather than fat.
Dehydrated skin tends to sag, and it will be difficult to restore its elasticity.

Basic principles and rules of separate nutrition for weight loss

Nutrition is based on separate intake of proteins and carbohydrates.

The following conditions are necessary for assimilation:

• different acidity and enzymes;
• absorption rate.

A separate intake of food is required. Protein is processed in an acidic environment, carbohydrates in an alkali.

Product Compatibility Chart

Separate meals for weight loss, a menu for the week, a table will help you adjust your weight.

Proteins:

• avocado;
• seeds;
• beans;
• bird.

Can be combined with (low-starch and non-starch):

• green beans;
• zucchini;
• white and red cabbage;
• corn;
• parsley;
• tomatoes;
• rhubarb;
• chicory;
• garlic;
• spinach.

  
  Product compatibility table for separate meals. The weekly menu for weight loss should be compiled in accordance with fully compatible products

Pair with starchy artichokes.

Low-starch and non-starchy:

• green beans;
• zucchini;
• corn;
• parsley;
• tomatoes;
• rhubarb;
• radish;
• mute salad;
• asparagus;
• pumpkin;
• chicory;
• garlic;
• spinach.

Compatible with grain:

• buckwheat;
• flour;
• oats;
• millet;
• rice.

Sweet fruits: everything.

Pairs with sweet and sour: everything.

Sweet and sour fruits are combined with sour ones, and melon is combined with watermelon.

For preparation, it is recommended to use the information from the table. Protein is combined with non-starchy or low-starchy vegetables. If you look at the table that displays this information, you can additionally see a list of products. Accordingly, select a recipe from the selected products and prepare a complete dish.

In the protein column, there is poultry among the various foods. According to the table, it is combined with starchy and non-starchy vegetables, which, in turn, are also combined with each other. If you take some vegetables and seasoning from the lists, then in tandem with chicken you will get an excellent dish called “stewed chicken with potatoes and vegetables.”

If you remove potatoes from the list, and instead take legumes and add hot peppers, you will get a delicious Mexican dish “spicy chicken stew with beans and vegetables.” Remove the beans, add corn, and you get a Spanish-style dish.

For salads, you need to combine fruits from the “sweet” and “sweet and sour” columns.

Homemade yogurt

You will need:

1. Milk - 500 milliliters;
2. Yogurt - 2 tablespoons;

How to make homemade yogurt?

1. Start by sterilizing the milk. To do this, pour the milk into a saucepan and quickly bring it to a boil, stirring constantly. Boil it for a few minutes.
2. Let the milk cool; you want it to reach about 45 degrees. To speed up this process, place the container of milk in cold water for a while.
3. The container in which the yogurt will be fermented must be sterilized. Place it in boiling water for a couple of minutes. It is very important not to omit this point, otherwise the yogurt will quickly turn sour in such a container.
4. Dry the container and add 2 tablespoons of yogurt to it.
5. Next, pour the already boiled milk into the yogurt and mix everything well with a spoon.
6. Close the container with a lid.
7. Leave your yogurt in a warm place (30-45 degrees) for 5 hours.
8. After this time has passed, transfer the yogurt to the refrigerator to keep it cool.

Yogurt fits perfectly into meal sharing recipes and is suitable for all people. Bon appetit!

Next I would like to move on to light snacks. Very often, people cut everything that is in the refrigerator into a salad, without thinking about the compatibility of certain products in one dish. And such inattention can lead to indigestion and weight gain. Recipes for separate meals will save you from such problems. Below you will find salad options and simple recipes for sharing meals.

Prohibited foods for separate meals

Not compatible:

• fish with buckwheat and other cereals;
• seafood with legumes;
• fish and seafood with sour cream.

These foods take different times to digest.

Also not compatible:

• Tomatoes with cereals: the acid in tomatoes prevents the absorption of starch from cereals.
• Meat products, eggs and mushrooms with sweet vegetables and fruits: these proteins take a long time to digest.
• Sugar leads to fermentation.

Bottom line: proteins will not be able to be absorbed because they will have time to ferment in sugar.

For breakfast, many people prefer hot toast with coffee. Fiber and complex carbohydrates are not absorbed due to coffee, so the body will receive pure caffeine in the morning, which in this form is harmful to health.

Separate meals for weight loss: menu for the week

Separate meals for weight loss, a menu for the week, a table and some willpower will help you lose weight. The table can be customized to suit your own preferences, printed on paper and hung in the kitchen.

If on a fasting day completely refusing to eat for the whole day is a burden, you need to choose one of two foods from the list and eat only one of them during the day:

• low-fat kefir;
• apples (mostly sour or sweet and sour varieties).

Both products perfectly clean the gastrointestinal tract. Apples stimulate the production of hydrochloric acid. Your stomach will growl. To dull hunger, you need to drink a glass of water. Malic and stomach acids sweep away old foods that have undergone putrefactive processes from the walls of the gastrointestinal tract.

Kefir populates the intestines with beneficial bacteria, which drive away pathogenic microflora . Lactic acid also helps dissolve old feces from the intestinal walls.

These two products are found in the weekly menu just to cleanse the gastrointestinal tract of metabolic products from old fat.

If you make do with just water on Sunday, the cleansing processes will occur due to your own stomach acid.

Separate meals for weight loss will help cleanse the gastrointestinal tract over the previous 6 days. The menus for the week in the table are conditional. Products on the menu can be replaced, but it is advisable not to deviate too much from the plan. For example, if you don’t have fish and seafood on hand, you can replace them with dietary white poultry meat. Banana is replaced with melon, carrot, watermelon or yellow pear.

An apple can be replaced with a glass of low-fat kefir if it is no longer on the menu that day. The omelet can be replaced with mushrooms or seafood.

During the week, you need to make it a habit to drink 1-2 cups of green tea and one and a half to two liters of clean water. One dose of green tea can be replaced with herbal tea to cleanse the kidneys or liver.

On a fasting day, instead of an apple, kefir or water, you can drink effective herbal infusions to cleanse the gastrointestinal tract and lymph.

There is another effective diet based on juices. It's called juice therapy. You can squeeze juice out of all fruits and vegetables, and with the addition of pulp or berries you get a healthy puree.

• Carrots can be squeezed in a juicer to produce sweet juice. If you drink it, you can forget about hunger for a while. If you add pulp to the juice, the resulting puree can replace a full breakfast of porridge.

• To avoid hunger for longer, cream is added to carrot juice or puree. And if you add beet juice to the orange juice, then this tandem will cleanse the intestines and blood in the lymph well.
• With cabbage juice, intestinal peristalsis will work and ulcers will heal.
• You need to be careful with fresh apples. They increase the production of hydrochloric acid and the feeling of hunger, so failures in the diet are guaranteed. During fasting, apple juices must be diluted with carrot, pear, watermelon or at least water.
• You cannot drink pure beet juice. It can lower blood pressure and also cause mild diarrhea a day or two after consumption at the most inopportune moment, when the nearest toilet is far away.

Key rules

In the traditional version, the basis of separate nutrition is related to the fact that the combination of specific products is harmful to the body. To prevent intestinal clogging with dangerous substances, you need to properly plan your menu for every day. It is important to adhere to certain rules, without significant deviations. Otherwise, all efforts will be reduced to zero.

The basic rule in separate meals is to eat only when hunger occurs. Useless snacks throughout the day due to the simple desire to eat something tasty are unacceptable.

When feeding separately, the following principles are adhered to:

1. Eat full meals no more than three times a day.
2. Drink water a quarter of an hour before a meal and not earlier than the same period of time after it ends. During the day, drink no more than one and a half liters of clean water.
3. No dinner after 7.00 pm.
4. Limit salt intake, and ideally completely eliminate it.
5. Chew food slowly.
6. Eat food at room temperature.
7. The emphasis is on food of plant origin.
8. They leave the table with a slight feeling of hunger and avoid any physical activity immediately after eating.
9. Berries and fruits are eaten separately from everything else.
10. Eradicate bad habits: smoking, drinking strong alcoholic beverages.

To lose weight, you can stick to this diet for 2 weeks or a month, depending on the amount of extra pounds.

Depending on the environment favorable for the digestion of food, all products are divided into 3 categories presented in the table:

Diet menu for weight loss for 90 days

A popular 90-day diet helps you lose up to 25 kg per course. The peculiarity of the menu and diet is cyclical. One cycle consists of 4 days. This turns out to be 21 cycles with three fasting days. A fasting day is arranged for every 29th day in cycles.

Separate meals for weight loss, a menu for the week, a table for the cycle are extremely simple, they consist of only 4 points, that is, days:

• protein;
• starch;
• carbohydrate;
• vitamin.

Focusing on days, you can independently, without nutritionists, develop your own menu for every day, based on personal preferences and meal schedule.

Every morning you need to drink a glass of a sweet drink.

Recipe:

1. pour warm carbonated mineral water into a mug;
2. add a spoonful of honey and 10 drops of apple cider vinegar;
3. stir and drink.

Every day for breakfast you need to eat 2 fruits (2 apples, or 2 pears, 2 oranges, tangerines, kiwis).

All lunches and dinners go according to plan according to the day in the cycle:

• on a protein day - fish, eggs, seafood, mushrooms, nuts;
• starchy - potatoes, beans and other starchy vegetables;
• in carbohydrate - grains, vegetables, you can allow baked goods;
• in vitamin - vegetables and fruits.

Dietary vegetable lasagna

The next thing you can treat yourself to for lunch is dietary vegetable lasagna. All its components are perfectly combined with each other and are allowed according to the separate power supply table. You can safely prepare such a dish for yourself for lunch and rest assured that your body will be able to easily break down the food.

You will need:

1. Champignons - 50 grams;
2. Onions - 1 piece;
3. Zucchini - 2 pieces;
4. Garlic - 1 clove;
5. Tomatoes - 2 pieces;
6. Basil - 2 sprigs;
7. Yogurt - 120 grams;
8. Corn flour - 2 teaspoons;
9. Olive oil - 2 tablespoons;
10. Salt - to taste;
11. Ground black pepper - to taste.;

How to cook diet lasagna?

1. Finely chop the peeled onion and garlic.
2. Place in a preheated frying pan and fry for about 5 minutes until the onion is golden brown.
3. Chop the tomatoes and mushrooms and throw them into the pan.
4. Simmer the vegetables, stirring until the liquid has evaporated.
5. Add chopped basil to them.
6. Remove from heat.
7. Rinse the zucchini well and cut off the ends.
8. Cut them into thin strips.
9. Place half of the steamed vegetables in an ovenproof dish and top with the yoghurt previously mixed with flour.
10. Grate the cheese and sprinkle some of the yogurt and vegetables over it.
11. Top with half the sliced ​​zucchini.
12. Now repeat all the layers again.
13. Sprinkle the top of the entire dish with cheese again and you can send it to bake in the oven.
14. Diet lasagna is prepared at 200 degrees for about 30 minutes.

Bon appetit!

This option is perfect for separate food recipes for every day. For a lighter snack, we suggest you make homemade yogurt. It can be eaten both as breakfast and as a light snack in the evening.

Recipes

The first course recipe, which is suitable for a vitamin day, as well as for any weight loss diet, is called tomato puree soup. It's universal. In the summer heat, when food doesn’t fit, it can be eaten cold, and in winter - hot.

For the soup you will need:

• about 1 kg of tomatoes;
• a couple of tablespoons of olive oil;
• 1 medium onion;
• 2 cloves of garlic;
• a little sea salt;
• thyme;
• basil;
• oregano;
• allspice black pepper.

Cooking method:

1. Chop all the products, except tomatoes, and place them in a preheated saucepan with olive oil.
2. After 4 minutes, reduce the heat.
3. Add tomatoes and a glass of water, close the lid and forget for 15 minutes.
4. Puree the stew mixture in a blender, mixer or by hand.

Serve the soup hot or cold, garnished with a sprig of basil.

Recipe for the second universal dish for a protein day

Omelette casserole is a second course, but it is often eaten for breakfast. To make the omelette as high in protein as possible, useful for those losing weight and athletes on a diet, you need to use a non-standard cooking method.

For it you will need mushrooms (ordinary champignons will do); instead of eggs - pure egg protein from a sports store, a little sea salt and spices to taste.

Cooking method:

1. Add a little protein to skim milk. Beat with a mixer until the consistency of sour cream and a fluffy foamy volume is achieved.
2. Place the pre-washed and sliced ​​champignons on the bottom of a deep baking tray (or disposable pan) greased with oil. Pour the resulting mixture on top. Place the baking sheet in the oven for 30 minutes.
3. Cook at 180 degrees.

Light protein salad

Place 3 handfuls of arugula leaves, a handful of boiled shrimp on a plate, and sprinkle fresh lemon juice on top. Mix the leaves with the shrimp and shake so that the salad seems airy.

Dessert for Vitamin C Day

1. Cut fruits and berries rich in vitamin C into large cubes.
2. Mix.

3. Place in a bowl and leave for 5 minutes.

The dressing in this salad is the juices released by the fruit.

Potatoes with sauce. Diet recipe.

Yes, you can eat potatoes, but in small quantities and very rarely. Starch, like other components, should enter your body, but you should not get carried away. This recipe will appeal to all family members. It is very quick and easy to prepare.

You will need:

1. Potatoes - 5 pieces;
2. Soy sauce - 1 tablespoon;
3. Dill -2 pieces;
4. Thyme - 2 pieces;
5. Dutch cheese - 100 grams;
6. Sunflower oil - 1 tablespoon;

How to cook potatoes?

1. Boil the potatoes until tender and leave them to cool.
2. Once the potatoes are warm and not hot, lightly press the top of them with a saucer to flatten them.
3. Grease each piece with oil and sprinkle with finely chopped dill.
4. Sprinkle a layer of garlic and thyme on top to make the potatoes fragrant and very tasty.
5. Add just a little soy sauce.
6. Sprinkle cheese on top of each potato.
7. Now you can start baking the potatoes. You can grease the baking dish where you place the potatoes or wrap each one in a small piece of foil and place them on a baking sheet.
8. The dish is prepared for about 20 minutes at 180 degrees.

Serve Potatoes warm. Bon appetit!

Physical activity with separate meals

Separate meals for weight loss (menu for the week, table, discussed above), which one switches to for the purpose of losing weight, does not allow a person to fully engage in sports. This is due to the physical weaknesses that a person will experience throughout the diet, especially in the first days. It will be the hardest on fasting days.

The human body is designed in such a way that it consumes stored fat last, when fresh carbohydrates are processed; in their absence, glycogen from its own liver and muscles, and only then fat from the buttocks, thighs and arms. Last but not least, from the stomach.

In order for the weight loss process to go faster, more efficiently, and to avoid a plateau effect from dieting, you need to include sports.

It’s worth mentioning right away that all serious strength training is prohibited for 90 days. It won't be any easier with active cardio running or jumping rope.

Therefore, 2 simulators, which almost all fitness clubs are equipped with, come in handy here:

• exercise bike;
• elliptical trainer.

You need to train for no more than an hour, alternating one day after another, maintaining the required heart rate - this is the main condition for fat burning and the relaxation of all blood vessels. Otherwise, slowly pedaling on an exercise bike will work out your knee joints, invigorate you a little, and that’s all.

Advantages and disadvantages of the system

Advantages:

• metabolism is normalized;
• excess cholesterol goes away;
• weight loss;
• energy appears and chronic fatigue syndrome goes away;
• the body is cleansed of toxins, heavy metals and salts;
• appearance, facial skin, hair condition, vision improve.

Disadvantage of separate meals for weight loss:

• frequent weakness, especially at first;
• constant feeling of hunger;
• inability to remember large amounts of information;
• performance decreases during a diet;
• discipline in reception;
• temporary loss of mood due to the refusal of favorite foods.

Light Chinese cabbage and corn salad

This option is perfect for a summer or spring snack, when the feeling of hunger is not so strong. Recipes for sharing meals can be very simple, like this salad.

You will need:

1. Chinese cabbage - 100 grams;
2. Canned corn - 200 grams;
3. Bell pepper - 1 piece;
4. Hard cheese - 50 grams;
5. Olives - 10 pieces;
6. Vegetable oil - a tablespoon;
7. Lemon juice - 1 teaspoon;
8. Salt - to taste;

How to prepare a salad with Chinese cabbage?

1. Wash the cabbage and chop it finely for the salad.
2. Divide the olives in half.
3. Cut the cheese into small cubes.
4. Chop all the vegetables...
5. Mix all ingredients and season the salad with oil and lemon juice.

Bon appetit. Prepare recipes for sharing meals and enjoy!

Of course, an article about separate meals and recipes is not complete without desserts. We have prepared two options for interesting and dietary dessert recipes with separate meals.

Separate meals recipes for every day may include some sweet dishes.

Contraindications to separate meals for weight loss

There are no contraindications for separate meals. But there are some nuances. If a person has kidney problems, then on a protein day you need to be more careful. It is advisable to abandon eggs and meat in favor of mushrooms and seafood.

If you are allergic to citrus fruits, exclude them, but replace them with any other vegetables and fruits to which you are not allergic.

A special category is people with ulcers with high stomach acidity. The list of restrictions is usually long. But in short, we can say that it is better for patients with ulcers to avoid any fried or stewed food with oil, strong spices, sour fruits and citrus fruits. Add more soups and steamed vegetables.

Combination rules

Here are the rules for proper food combinations:

• Meat is consumed with all types of plant products. You should not add vegetable and animal fats, dairy products and vegetables such as potatoes here.
• Hard cheese and eggs can also be eaten with herbs and all kinds of vegetables. You can add fruit, especially during breakfast.
• Cereals, like baked goods and pasta, should also be eaten with foods of plant origin. You can also add dairy products, soft cheeses and low-fat sour cream.
• Any fruit and dried fruit can be combined with nuts, honey, low-fat cottage cheese and sour cream. the products are better absorbed this way.

Reviews

If you conduct an analysis of opinions on separate meals, which is based on real life experience and results, you can find that out of 5 points, people vote for separate meals with grades of “4” and “5”.

Separate nutrition for weight loss helped some people lose 27-30 kg in 90 days, others are content with modest results of 5-7 kg, which is also not bad in such a short time. The menu for the week in a table, printed on a printer and attached with a magnet to the refrigerator door, makes life much easier.

Article design: Vladimir the Great

Additional recommendations

In order for the results of a ninety-day diet with separate meals to be maximum, you need to remember and adhere to certain recommendations: vegetables are only allowed to be boiled, stewed or baked, limit yourself to fruits and bread as much as possible; include foods with a minimum fat index in the diet; It is advisable to include in the diet foods that do not require heat treatment; do not include store-bought semi-finished products in your diet; when cooking, use minimal quantities (if possible, avoid altogether) salt, sauces, spices, and herbs.