90 day split diet

This is the title of a book by two journalist friends from Slovenia who work in the field of gastronomic news. Based on the journalistic and gastronomic experience obtained through work in magazines, the girls created their own system called the 90-day diet of separate nutrition. They managed to make the process of losing weight not hungry and boring, thanks to which the system has found millions of fans in all countries of the world.

Indications

Like other dietary systems, the 90-day split diet is designed to reduce body weight. The authors of the system outlined in the book of the same name claim that a three-month period allows you to lose 25 kg of weight without experiencing too much hunger discomfort. Real figures are less, but minus 10 kg is an excellent result.

• Indications for the appointment arise in those who wish to lose weight not instantly and for a short time, but thoroughly and for a long time. To this end, having gained patience and perseverance for at least 90 days.

When choosing this technique, it should be taken into account that its effectiveness is significantly increased in combination with physical activity. The authors do not dictate conditions and do not impose a "mandatory program". On the contrary, the choice is yours: choose what you like, what is pleasant and easy to do. This is a guarantee that classes will be regular. Just two hours a week of your favorite activities (yoga, exercise equipment, dancing, walking) guarantee an improvement in weight.

General information 90 day split diet

Features and essence of the diet is that there is a cyclical alternation of protein, carbohydrate and other days with unloading. This regimen, unlike other dietary techniques, can be used for constant practice.

• The 90-day split diet is compatible with fitness. Regular exercise not only improves, but also accelerates the result.

The advantage is that the diet does not require large financial expenses: in general, they are comparable to the standard expenses for this article of the family budget.

Journalists Breda Hrobat and Moica Polyansek managed to develop a plan that appealed to many who want to lose weight, but do not want to starve, longingly passing by grocery stores and pastry shops. Today, the authors continue to work in this area, however, one of them left her homeland. But both are always ready to meet each other and with the army of fans, speaking to an interested audience in various cities around the world.

They insist on the peculiarity that concentration for a while on one component and a consistent change of components so speed up the metabolism that weight loss occurs without discomfort. Everyone can indulge in a variety of products and dishes, occasionally not refusing even sweet delicacies, including for dinner. Which is not welcomed by most other diets.

Against the backdrop of the abundance of permitted, some restrictions do not seem at all scary! After all, they are temporary, because the next day a completely different diet is offered. And so every four days.

Detailed menu for every day

The "90-day diet of separate nutrition" methodology involves 3 meals a day, starting with breakfast, the same throughout the entire period. If hunger is very annoying, then after dinner you are allowed to eat your favorite fruit. The last appointment takes place before 20:00.

The volume of food, regardless of the detailed menu for each day, is determined as follows: the desired amount is divided in half - this is the recommended portion for protein, starch, fruit days. The motivation for a carbohydrate day for a sweet tooth is the allowed evening treats.

The quality of products, the way of preparing and serving dishes are important. Boiling and stewing should become priority processing methods. Fried are allowed occasionally. Bread - in minimal quantities.

• For healthy nutrition, unrefined products with minimal processing are preferable. Cereals are best soaked overnight, avoid using oil where you can do without it.

The authors have great respect for tomatoes and tomato sauce, recommend using these products daily, except for fasting days.

It is advisable to cook dietary food yourself. This allows you to control the quality of products, cooking technology and timely serving of dishes. The authors do not limit cooks in the moderate use of salt, herbs, natural sauces, although salt should never be abused.

Dish recipes

The program of the 90-day diet of separate nutrition takes into account the cyclic features of the body, namely:

• Morning, from 4 to 12 o'clock, corresponds to purification; The body needs a minimum of food and a maximum of liquid.
• Day, from 12 to 20 hours, the body optimally receives and processes nutrients.
• At night, from 20 to 4 hours, rest is required for normal digestion; the arrival of new portions is undesirable.

Recipes change daily as the concept of the day changes.

1. For a protein menu, chicken breast, cut into pieces and fried in olive oil, is suitable. Garlic and spices, chili peppers add flavor and aroma. The ingredients are poured with water and stewed under the lid until cooked, served with salad and other herbs.
2. In the carbohydrate diet, an important place belongs to pasta. It's good if it's homemade noodle dumplings. They are made from flour, water, adding a little salt. The dough is kneaded to a consistency so that it passes through a colander with large round holes, and forced through these holes directly into boiling water. The cooked product is served with browned onions, herbs.
3. On a starch day, you can't do without potatoes. Moussaka casserole is a dish that will be enjoyed not only by those on a diet, but also by all family members. For cooking, you need potatoes boiled in their skins, peeled and cut into circles. These circles, lentils, tomatoes, carrots are laid out in layers in a form, seasoned with oil and pepper, poured with broth or milk. Sprinkle the finished casserole with herbs.
4. Vitamin Day is a joy for fruit lovers. Prepare yourself a sweet and fortified pear treat. Cut 3 large fruits into slices, soften them in a pan with water, vanilla, cloves, add cinnamon and honey to the cooled dessert. After the honey has dispersed, sprinkle the slices with grated nuts.

Benefits

The creators of the 90-day diet of separate nutrition are convinced that incompatible foods in the stomach are “not friends” with each other. Their digestion is significantly hampered, and this leads to the deposition of fat on the body, toxins in the digestive system, blood and blood vessels. The benefit of the diet is that it does not allow such a development of events.

The principles of the system are such that on their basis it is realistic to build a healthy diet and make it the norm of life. Those who find it difficult to maintain a stable weight can repeat the diet regimen, but not earlier than after 3 months. After a 90-day diet.

The diet includes the following rules:

• Breakfast is the same every day (vinegar honey drink and fruit).
• Lunch is on time.
• Dinner - until 20 o'clock, moderate.
• Fruit snacks are allowed (apple, orange).
• Drink plenty of water.
• Coffee, tea - unsweetened, milk - on a protein day.
• Any juices are considered food.
• Any cooking method except frying.
• Physical exercise, walks are welcome.
• Alcohol is prohibited.
• Unloading day is spent exclusively on the water.
• It is recommended to keep a food diary.

What can and what can not?

What can you eat?

4-day cycles of a 90-day diet of separate nutrition alternate in a strictly recommended order. The days go like this:

1. protein;
2. starch;
3. carbohydrate;
4. vitamin.

It is the protein day that determines the beginning of each cycle. After 7 such cycles, a fasting day begins. It is also called aqua day, because then you don’t need to think what you can eat?: on the 29th day they drink water - without gas and any additives.

• It is easy to calculate that 90 diet days include the following elements: 21 full cycles, 3 aqua days, plus a short three-day cycle without a vitamin day.

The 3-month period provides an opportunity to adapt to the food order, leaning towards healthier habits and nutritional requirements than before.

Every morning you should start the morning with a portion of mineral water mixed with a teaspoon of vinegar and honey. Warm water and apple cider vinegar are preferred. After drinking, it's time for breakfast, which consists of 1-2 fruits and a serving of berries. You can use anything: seasonal, exotic, favorite.

The protein day diet includes any meat, fish, eggs, dairy products, non-starchy vegetables, a slice of whole grain bread.

Starch day is less varied. Food consists of legumes, cereals, potatoes, vegetables, vegetable broth. At lunch, a piece of the same bread is also allowed.

• Carbohydrate day is a paradise for lovers of flour. Pasta and yeast-free products, pizza with vegetables, crackers, even cake for dinner; the menu is complemented by vegetables, tomato sauce, cereals, 20 g of chocolate.

Vitamin Day, as you might guess, is replete with fruit and vegetable products, including dried fruits, seeds, nuts, juices. In the course is an infusion obtained by soaking dried fruits.

The drinking regime includes 2 liters of ordinary water, tea and coffee are not prohibited (with milk - only on protein days). Fresh juices and smoothies are considered food, not drinks, so they can only be taken on days when such food is allowed. Alcohol is strictly prohibited by the authors, as it interferes with weight loss.

What can't be eaten?

Each weight loss system first of all answers the question: what can not be eaten? This is important for a person who is going to lose weight, but always hoping to do it “with little blood”, that is, if possible, without changing their lifestyle too radically. And if he is forbidden everything he loves, then he can refuse this method.

• It is only later, in the course of the diet and with the advent of promising hints of the desired result, that an understanding of the importance of changes may come.

The 90-day diet of separate nutrition is good because it eliminates excess weight and bad habits, allows you not to gain it again and acquire healthy habits. And all this without requiring special food feats in return!

One of the principles of the system is not to combine protein components from different sources in one meal. That is, do not combine meat with beans, but fish with eggs. Do not cook milk or curd sauces for meat and fish.

Eat liquid food only after solid food. Allowed to use bouillon cubes, concentrated industrial soups.

• Bread can not be eaten in normal quantities, you can only a piece exclusively at lunch.

Compensate for the lack of salt in the cooking process with spices. You can not eat at any time, more than the standard three times a day. Snack - only fruit.

You can not eat more than half the usual volume. For dinner, you should cook less food than for lunch.

Contraindications

Any diet has contraindications. As a rule, a visit to the doctor is necessary to detect them, and this should not be neglected.

The ban on a 90-day separate diet applies to pregnant and lactating women, children, patients of gastroenterological departments. The rest of those who want to lose weight, the system does not pose a danger.

Possible risks

Everyone who is familiar with the problem of excess fullness should understand that the key to a beautiful figure is a healthy lifestyle, which consists of a set of good habits. The 90-day split diet is not only effective in reducing weight, but also helps to develop these habits.

If the rules are followed and the correct exit, the risks associated with the diet are minimal. Portions of food should be increased gradually, and it is desirable to keep the separation and intake regimen the same.

With a quick return to the previous way of eating, if it is far from perfect, the extra pounds return just as quickly, sometimes along with “colleagues”.

Complications

To avoid possible complications, you should not act under the influence of emotions. It is necessary to take into account the state of health and, in fact, the need to resort to a 90-day diet of separate nutrition. The best adviser in this matter is a family doctor.

It is contraindicated to use the system in the presence of gastrointestinal diseases, during pregnancy and breastfeeding.

Reviews

Sharing reviews of the girls claim that the diet works. Larisa writes that at the beginning of the 90-day diet of separate nutrition, she really needed willpower. And then, having seen the result, the emerging excitement became an assistant.

Junata reports a nice bonus: tightened skin after a 5-month period. Sandra writes that he and his colleagues lost weight "easy and fun."

Results

The authors of the diet do not promise a quick result. It is recommended that after the completion of the 90-day period, do not stop drinking quality water in the morning and eating 2 fruits each, observing the principles they propose. That is, do not mix types of food and continue to eat three meals a day.

They convincingly prove that the 90-day split diet really changes food culture. Appetite decreases, I want to eat “on schedule” and somewhat less. Although, if desired, the volume of food is allowed to increase somewhat. Psychologists confirm this thesis: indeed, any new habit in 3 months. Becomes stable.

If the result is measured in numbers, then they look like this: with a slight excess of weight, 1-3 kg per month is lost per month; too fat people can lose 18–25 kg in 3 months. During this time, the body gets used to healthy food and regulates the energy received evenly throughout the day. This helps to stay in a cheerful state of body and spirit and not to store excess in fat depots.

Among the abundance of weight loss methods, the 90-day diet of separate nutrition is relatively easy. Everything is possible, but not always. The diet is suitable for those who are ready to “work” on themselves for a long time and methodically, without limiting themselves too harshly. Those who want a quick effect can look for other options.