90 day diet recipes: separate meals with inspiration!

It is no coincidence that the famous 90-day diet has become a real hit. It is popular not only among the fair sex, but also among gentlemen who want to lose extra pounds.

Its extraordinary popularity is mainly due to the fact that it helps you get rid of extra pounds without getting rid of food.

The basic principle underlying this regime relates to cyclicality.

The period from 4:00 to 12:00 is considered the time known as the body cleansing cycle. This helps to flush out all excesses and toxins. During this period, our body needs the least food and water.

The 90-day diet is based on the nutritional cycle of our body, starting from 12.00 at noon and ending at 20.00. This is the optimal time to eat.

From 20.00 to 04.00 in the morning our body is busy with digestive processes.

We will introduce you to the exact principles of this regime and specific recommendations for its implementation in this material.

Now is the time to start a diet to stay in great shape this summer.

Authors of the diet

Why is she so in demand?

The regimen, known as the 90-day diet, is in high demand. The creators, two ladies Breda Chrobat and Mojca Polanshek, do not have medical training, and the fact that they recommend this regimen based solely on their personal experience is a reason to gain the trust of those who want to lose weight.

Moreover, the two ladies are not promoting a specific product. This is another reason why the 90-day diet has gained credibility and is extremely popular.

It does not require any deprivation, but the result is obvious from the very beginning.

How does the 90 day diet work?

The diet works on the principle of separate nutrition and food only from a certain group. This ensures optimal nutrient absorption and complete calorie intake. In addition, the regime helps burn fat tissue.

Weight loss is not sudden. The result is achieved gradually and this ensures that the figure is maintained for a longer period.

90-day diet and separate meals

Separate nutrition is the basic principle of the 90-day diet. Its observance is associated with several basic principles:

1. certain types of foods are consumed only in strictly recommended combinations (we provide specific examples below)
2. strict restrictions and hunger are taboo for the 90-day diet (however, this diet is not like the others and does not impose deprivation)
3. Typically consumed foods are classified into groups and their consumption alternates (this ensures fat burning)

While implementing this diet, most people get used to the changes in eating style and it becomes part of their daily life.

Separate nutrition involves not only preventing the combination of foods from different groups. But also compliance with some other rules:

• The interval between meals is 3-4 hours (longer on the day of meals and shorter times for eating fruits)
• Time for eating - breakfast should be at 12.00 and dinner no later than 20.00 (this is a feeding cycle that ensures optimal processing of the food eaten).
• A glass of water before bed.
• Fruits are allowed in intermediate dishes.
• Take in 1200 to 1500 calories per day
• Drink enough water: the amount is calculated using the formula 30 ml per kilogram of body weight
• Eliminate salt and sugar from the menu
• Don't drink alcohol
• Coffee is allowed, but must be without sugar

Photo

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

What is protein, vitamin, starch and carbohydrate day?

The popular 90-day diet consists of 4 cycles that determine the type of food you eat. These four cycles are actually the basic principles of the regime and look like this:

1. Protein day is the first diet cycle during which only protein foods are consumed. Meat, milk, eggs, fish and vegetables with protein are allowed.
2. Starch day is the second day of the diet; includes potatoes, grains, legumes and whole grain bread.
3. Carbohydrate day - the third day of the diet; foods with a high glycemic index. On this day of the regime, you can indulge in your favorite chocolate or dessert (what's better than that?! You lose weight without deprivation!)
4. Vitamin day - mostly fresh, dried fruits, nuts, seeds, and freshly squeezed juices are consumed. You can eat fruits such as grapes, avocados, bananas and peaches.

After seven 4-day cycles (day 29), a fasting day is performed. It only involves drinking lemon water. No food is consumed.

Table of permitted products

How to achieve maximum weight loss?

The 90-day diet does not mean deprivation, but to achieve maximum loss, you need to include additional physical activity.

Yoga, swimming, gymnastics are a few options that cannot be ignored. Along with regular physical activity, take water and herbal infusions. Liquids are helpful in disposing of toxins and therefore in weight loss.

It is also important to heat the food - it needs to be cooked, baked or stewed. But don't fry. Of course, the best option is to consume as many salty and harmless preservatives as possible.

Preparing your body for the 90 day diet

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

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

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

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

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

Recommendations

The founders and followers of this style of eating recommend:

• Weigh all the pros and cons before starting a diet , familiarize yourself with the contraindications, and, if possible, consult a doctor.
• Arm yourself with a notebook where your first successes in weight loss, menus, recipes, etc. will be recorded.
• Make it a rule to measure your chest, hips and waist with a centimeter (a decrease in volume is the first sign of weight loss).
• Don't neglect physical activity.
• Strictly adhere to the established order of days and water “unloading”.
• If there is a failure in the diet , then it must be resumed on the day on which the “failure” occurred.
• Start the day with a glass of clean water.
• Do not increase the duration of your stay on the diet - the allotted 90 days is enough to see positive results; if it is necessary to repeat the cycle, you can start again after at least three months.

Results of the ninety day diet

The 90-day diet promises a loss of about 20-25 kg over a 3-month period. The regime is suitable for people with metabolic problems and especially for those who have to lose more than 10 kg.

The regimen is recommended for people whose other diet regimens do not give the desired results.

Once you achieve the desired result, do not forget to do fasting days several times a month.

If the results after finishing the diet are unsatisfactory, 3-4 months after finishing the diet, you can repeat it within 90 days.

Boiled chicken

You will need:

• chicken - 1 pc.;
• 2 juicy carrots;
• 1 celery arrow;
• turnip onion - 1 head;
• black peppercorns - 3-4 pcs.

Gut and soak the chicken for about an hour, cover with cold water in a tall saucepan. Add carrots, celery, onions, peppers to the water and boil it over low heat for forty minutes until tender. Remove the meat from the broth to prevent it from browning. Eat for health with vegetables, very tasty with green peas.

Sample menu for a 90-day diet

For your convenience, we provide the usual list of allowed foods every 90 days of the diet.

Dishes of the day

We've also organized the menu into individual days in a table mode to make it easier for you to find what you're looking for. Below we will also offer specific recipes for each day.

Important rules to follow on your protein intake day during the 90 Day Diet:

• Do not mix protein foods - for example, do not consume fish and eggs, or eggs and dairy products!
• Soup can only be consumed if you have previously consumed solid food
• Bread is allowed only at lunchtime, and the quantity is strictly defined - one piece. Don't exceed it!
• During the cooking process, the use of aromatic spices is allowed
• It's best to make your own broths and avoid using cubes, although this is also an acceptable option.

Squirrel Day

We offer a table of five lunch and dinner options for protein days in the 90-day diet.

During the starchy day of the 90-day diet, the following foods are allowed:

• legumes - soybeans, peas, lentils, beans
• cereals, in particular: rice, buckwheat, barley
• vegetables, especially potatoes
• a piece of whole bread and 300 ml of vegetable broth is the best choice for lunch

Sample menu on starch day

Carbohydrate day, menu

The following foods are allowed on the carbohydrate menu day:

• Pasta, cookies, wheat bread
• The most recommended grains are buckwheat, millet and barley
• Vegetables - no restrictions on type; tomato sauce is also allowed
• Baked, but preferably without yeast and sugar
• Chocolate is allowed - 3-4 cubes will not break your diet

Here are five more lunch and dinner options during this phase of the 90-day diet:

Fruit Day (vitamin)

The Fruit Day in the 90 Day Diet, also known as the Vitamin Day, includes the following foods:

• Fruits - the quantity in which they are consumed is not limited; preferably fresh fruit.
• Dried fruits - and they are allowed; a great alternative is to make compotes
• Seeds and nuts - the amount consumed on this day should not exceed 25 g
• Fresh vegetables

Here's what an example menu looks like during this diet:

Water Day, No. 29, Holiday

Every 29th day of the diet is a day to rest and unload the body. This day is only water and no food. This is one of the challenges for those on the 90 day diet.

Stewed rice with vegetables

You will need:

• 120 grams of brown or white rice, any variety will do;
• broth - vegetable, mushroom or chicken - 1 cup;
• olive oil - 1 tablespoon;
• fresh red and yellow peppers, onions, fresh carrots - 1 piece each;
• garlic - 2 cloves.

Grate the carrots, finely chop the garlic and onion. Pour oil into a deep saucepan and fry these vegetables. Fill them with broth, wait until it boils, add rice (rinse it thoroughly in advance). Simmer the rice and vegetables over low heat for fifteen minutes, close the lid, then open and simmer for another five minutes, then add a little salt.

Special cases of the ninety-day diet

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

90 Day Vegetarian Diet

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

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

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

What will we do if there is no fruit day?

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

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

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

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

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

Diet cheesecake

You will need:

• homemade cottage cheese - 200 g;
• two egg whites;
• light yogurt (natural, Greek can be used) - 100 g;
• 10 grams of gelatin;
• lemon juice and water - 75 g each;
• buckwheat or linden honey - 30 g.

Mix the juice with water, pour in the gelatin, and heat in a water bath for 10 minutes. Combine yogurt with cottage cheese and liquid honey, add heated gelatin. Gently beat the whites into a foam, add to the yogurt mixture and mix gently. Take a mold, place pieces of fruit on its bottom, fill it with curd mass and place it on the top shelf of the refrigerator.

Diet mistakes

Many of those who want to lose weight are mistaken about the 90 day diet and are left wondering due to lack of results or unsatisfactory weight loss.

Unfortunately, the 90-day diet is often wrong. And most of the time, people don't even realize it.

The main mistake in implementing the regime is mixing different types of proteins. Protein consumption is allowed per day. The emphasis is on them. But this does not mean that we can mix proteins of different types and eat them indiscriminately.

For example, if you eat eggs, you should not allow parallel consumption of meat and dairy products. This is completely wrong.

Another mistake that is often made by those who want to lose weight with the 90-day diet is to constantly consume bread. The fact is that this regime does not exclude bread. But this does not mean that it can be taken with food. Or even more so that it can be consumed in unlimited quantities.

A common mistake in the 90-day diet involves consuming greens. They are also allowed. But their consumption should not be at any time of the regime, but at a certain time.

Another common problem is the use of sugar in drinks. The best alternative to white poison is honey.

It is allowed to take morning coffee or tea with a spoon of honey. But don't overdo it. This is only allowed in the morning and only for scoops of bee product, not for large quantities.

Consuming alcohol and carbonated drinks is another mistake made during the 90 day diet. Avoid alcoholic drinks if you want to lose weight. No diet is effective in combination with alcohol.

Quitting the diet

The correct exit from the 90-day diet is the key to its success. Once completed, you should start your day with a cup of hot water mixed with half a teaspoon of apple cider vinegar and a spoon of honey every morning.

Half an hour later, the first meal, which includes the same fruits - two.

The amount of food consumed may increase. But it must be done smoothly. Within 90 days, the stomach got used to a different regime. Don't emphasize this with lots of food.

Continue to follow the basic principle of separate meals - do not mix protein with carbohydrate dishes. And the result will be saved forever.

When eating after the 90-day diet, you need to follow some rules. However, in this case, nutrition is not a dramatic process, because the diet does not involve serious deprivation. Here are the basic rules for the 90-day diet:

• Continue the cycle of food—give your body time to process it; Eat after 3-4 hours
• Keep the same breakfast - eat fresh fruit
• At lunchtime, include beans, protein or carbohydrates, but not a combination of the three types.
• The days of fruits and water fall out - only after the first month after the diet you can include a day of fruits for unloading
• Don't give up on sports
• Continue to have lunch early and do not eat after 20.00, just a glass of water before bed
• Both dairy and sugary foods should be consumed in moderation and are best avoided
• Forget about alcohol and all bad habits

Tips for a Successful 90 Day Diet

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

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

Contraindications

The 90-day diet isn't always the right option. If you want to follow it, you must first find out about the possible side effects of its use and contraindications.

Although the body is not deprived of vitamins during the implementation of the regime, in some cases it can cause harm.

People with chronic illnesses should stay away from this diet. It is prohibited for kidney, liver, intestinal and heart diseases.

After surgery, after illness, this diet should be avoided. This can lead to weakening of immune defense and relapse of chronic pathologies.

Diabetics and people with high cholesterol levels are also not suitable target groups. Children, elderly people, pregnant women, teenagers and nursing mothers fall into the same category.

Patients in these age groups have an increased need for additional calories. In their regime, it is unacceptable to have days when only fruit or water is consumed. The menu of these groups should be balanced and nothing should be left out.

The diet is also not suitable for people who exercise.

Side effects: headache

Headache is also observed as a side effect of the 90-day diet. This is probably a decrease in blood pressure. This regimen is absolutely contraindicated in patients with hypotension.

But it has an extremely beneficial effect on hypertension. Hypertensive patients can expect long-term improvement after the first week of adherence.

Danger of anemia. Other disadvantages

The risk of anemia after a 90-day diet is not insignificant. This is the main risk not only from this regimen, but from all diets. They are known to lead to malnutrition.

But this is not the only danger of our diet. Unfortunately, very few of those who follow it share this deficiency.

Fascinated by its effects, most people do not even notice the negative health effects, and they do not understand the disadvantages of the regime. Instead, they recommend it online and to their friends.

Diluting the cycle and its gradual cessation is another negative of the 90-day diet. 90% of women who followed the diet for a year experienced this effect.

The yo-yo effect should also not be underestimated, although most dieters say they do not have such negative effects. In fact, the effectiveness of the regime is due to fruit and water days. This also has disadvantages.

As a result of the yo-yo effect, many women complain of the appearance of hated stretch marks and cellulite.

Good recipes for diet

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

Recipes for a protein day

Dietary chicken chop is prepared from the following ingredients:

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

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

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

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

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

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

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

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

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

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

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

Recipes for a starchy day

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

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

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

Carb Day Recipes

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

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

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

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

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

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

Vitamin day recipes

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

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

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

Stewed cod with vegetables

You will need:

• cod (you can get by with pollock) - 2-3 pcs.;
• carrots - 1-2 pcs.;
• zucchini - about 300 g;
• celery and parsley - 200 g each;
• leek - 150 g;
• sunflower (olive, corn) oil - four teaspoons;
• two tablespoons of lemon juice;
• seasonings

Cut the vegetables into strips and simmer for 15 minutes, add a minimum of water. Place pieces of fish, cleaned from bones, on them, salt, sprinkle with pepper, pour over juice squeezed from lemon, and simmer under the lid for 20 minutes. Sprinkle with herbs (celery and parsley) on top.

Reviews, reviews, comments. Positive and negative

Here's what users are saying about the 90-day diet.

Lisa writes:

I do not advise anyone to follow this diet, although thanks to it I lost 4.5 kg. But there is nothing permanent in this regime, i.e. the kilograms go away, and after finishing your diet you return to the previous weight. I don't see any point in this diet and don't recommend it.

Marina commented on the 90-day diet with mixed feelings:

I found this diet easy to follow. But after correcting some inaccuracies in it. I advise you to never take fruit on an empty stomach unless you want to cause permanent damage to your stomach.

The best option for fresh fruit is two hours after consuming cereals.

If you strictly adhere to the restrictions in your regimen, you risk a sharp drop and a sharp rise in your blood sugar levels.

I only support protein days. Fibrous grains (buckwheat, millet) help effectively process animal fat throughout the day.

Elena followed a diet after the birth of her child and said:

This diet is simply divine. Well balanced and I had no problem following it from the start. My review is positive - not only did I lose weight, but it also did not damage my skin and hair, as some ladies claim.

This regimen helped me lose just over 11kg, and I achieved this without feeling hungry at any stage of the diet.

Irina is also happy with the diet and says the following:

I'm glad I came across the 90 Day Diet at a time when I decided to take drastic measures and return to my previous number on the scale.

This balanced program combined with active training helped me achieve my cherished goal. I have no hesitation in recommending the diet to my friends. As well as anyone who wants to get rid of these 15 kg.

Natalya is also pleased with the result. Here's what she says:

I'm currently in the middle of the diet and I've already lost 12 kg. I can't wait to finish and see the results. I will definitely change my wardrobe. I hope to maintain the results because I feel great in my new body.

Lyudmila says:

I have been following this diet for two months and I just lost 3kg. I follow the recipes strictly. I even started doing exercises every day, although I am not completely satisfied with the results. But I still don’t lose hope and continue the diet. I do not give up. I believe that I will succeed!

Tatiana supports on the forum:

I have always believed that healthy means losing weight, which can only be achieved at a slow pace.

For myself, I can say that the 90 Day Diet is just that - a healthy way to lose weight. Thanks to her, I managed to lose 10 kg, and I am completely satisfied with the result. Several months have passed since the end of the regime, and I have not gained an ounce. I feel very good and recommend this diet to everyone.

Julia, who has not yet completed the 90-day diet, says:

I follow the 90 day diet in the second month. I have lost 7 kg and I feel very good. I realized how wrong I had been eating before. I think this is my program and my body is already well adapted.

And after finishing, I intend to continue eating, following its basic principles. I feel very good and I am convinced that my weight and my good mood are due to this diet. I love her!

Stanislav is among the opponents of the 90-day diet, and he does not recommend taking it. According to him, the regime is effective only for a person who is satisfied with temporary results - slimness after a diet, but not maintaining the result in the long term.

Eating only a certain type of food deprives our body of important macronutrients, and this creates a calorie deficit. According to Stanislav, losing kilos does not mean that we are saved from accumulated fat.

He also disapproves of the time intervals we must maintain during the 90-day regimen.

Dmitry, a fitness trainer, also disagrees with the 90-day diet. He does not deny the fact that it helps you lose weight. But, according to him, this is not due to the diet itself, but due to the severe calorie deficit it creates.

Our bodies are designed to require daily macronutrients every day. Nutrition without protein and fat is incomplete. This slows down the absorption of carbohydrates.

He does not underestimate the yo-yo effect and claims that after the regime, lost kilograms not only return, but also increase. After the end of the diet, people fall into two extremes - either they continue to adhere to the same calorie intake, or they indulge in uncontrolled consumption of food that they were deprived of during the diet.

Both options are neither normal nor healthy, the fitness instructor is adamant. He advises consuming important macronutrients daily. The only requirement is to consider the calories you are getting.

Dmitry advises building proper nutrition and a training program in order to have a slim and beautiful figure.

We hope you found this 90 Day Diet resource helpful. Our goal is not to convince you to start or stop a diet. We have tried to present information on this topic in a version that will help you as much as possible.

Many people make mistakes when it comes to dieting, so we paid attention to this aspect. Everything related to the 90-day diet is important to know. Therefore, share the material on social networks so that everyone who needs it receives information. Thank you in advance!