90 day split diet

Minus 24 kg without leaving home! A Muscovite who lost weight in quarantine “blew up” Russia with her recipe

Often, excess weight appears due to a failure of metabolic processes in the body. Slow metabolism can be caused by a sedentary lifestyle, abuse of alcoholic beverages and junk food (fast food, sweets). In order to lose weight, you first need to speed up your metabolism and cleanse your body of accumulated waste and toxins. A separate diet helps normalize metabolism, which promotes weight loss. It lasts 90 days for good reason. Over such a long period of time, the body is gradually rebuilt, the process of losing weight takes place without harm to health.

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:

certain types of foods are consumed only in strictly recommended combinations (we provide specific examples below)
strict restrictions and hunger are taboo for the 90-day diet (however, this diet is not like the others and does not impose deprivation)
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

Nutrition principles for 90 days of separate meals

It is based on the idea that focusing on one component in the diet and periodically replacing that component leads to a faster metabolism in the body. Therefore, weight loss occurs in comfortable conditions. Here is the meal plan that the 90 Day Split Diet offers:

The first day is protein;
The second day is starchy;
The third day is carbs;
The fourth day is vitamin.

Then the cycle repeats. Changing the order of days is prohibited. After seven cycles, that is, on the 29th day, you need to spend a fasting day on the water. You cannot eat on a fast day.

Every morning on a diet, with the exception of fasting days, should start the same way. You need to drink a glass of the drink according to the following recipe: dilute one teaspoon of apple cider vinegar and honey in a glass of mineral water heated to a comfortable temperature.

There are two fruits, for example, 2 apples or an orange. Further nutrition should be based on the list of recommended products.

Diet rules for 90 days of separate meals:

Dinner is not before noon;
Dinner should be scheduled 3 hours after lunch, and a protein day after 4 hours. No later than 20.00!
If you feel hungry between meals, you can make a snack of fruit, apple or orange;
In terms of serving sizes, dinner should be half the lunch portion. Don't overeat at night!
Don't forget to drink enough water - this also helps the body during the weight loss process! Drink at the rate of 30 ml per 1 kg of weight per day. You can drink coffee and tea, but without sugar. But juices, fresh juices and smoothies are considered food. You can also drink milk, but only on protein day.
Salt and sugar should be excluded from the diet;
Dishes are best cooked, stewed or baked. Forget about frying as it uses oil, it is better to replace it with grilling if possible.
Count your calories, especially important on a carbohydrate day. You can eat 1200-1500 calories per day. To avoid searching for high-calorie foods on the Internet, there are many applications for mobile devices that allow you to keep a food diary.
No one has canceled physical activity - fitness, yoga or Pilates, at least doing exercises at home or shaking press time should be found.
Half an hour of walking in the fresh air is also no less useful.
During the diet, it is better to refrain from drinking alcohol, this will slow down the weight loss process!

Separate strength table

The 90-day method is based on the principles of separate nutrition. Separate nutrition is an effective scheme, following which you can not only lose weight, but also significantly improve your body. This is especially true for the digestive system, which is overworked by our normal diet.

To digest certain foods, an alkaline or acidic environment is created in the stomach. The wrong combination of foods forces the stomach to cope with food using any one medium, which is not always suitable for breaking down all the components of food.

As a result, no product is 100% absorbed. The body loses a significant portion of nutrients, and undigested pieces of food begin to rot, releasing toxins.

Basic chains of relationships between products

Guided by the table of separate meals, the Slovenians created their own diet. The idea to develop a new method of losing weight appeared after numerous failures of women who want to lose weight.

The girls noticed how much the weaker sex suffers during diets. These are strict restrictions on the choice of foods, refusal of favorite treats, eating by the hour, and the regime of half-starvation.

The 90-day system does not have all this. The diet is a repeating 4-day cycle, each day dedicated to a specific food group. Since the menu changes with each new day, you won’t get tired of the diet even after 3 months. On one of the 4 days you are allowed to eat pies, ice cream and other sweets, which makes the diet incomparably simpler than other methods.

IMPORTANT: The advantage of the 90-day system is that in 3 months it helps not only to lose extra pounds, but also to instill proper eating habits.

After the 90-day diet, you no longer want to overeat. You will begin to feel the true taste of food, enjoy every bite, the craving for unhealthy and fatty foods will disappear.

https://youtu.be/V0j9nDhUFQU

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:

Protein day is the first diet cycle during which only protein foods are consumed. Meat, milk, eggs, fish and vegetables with protein are allowed.
Starch day is the second day of the diet; includes potatoes, grains, legumes and whole grain bread.
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!)
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

Day	Products
Protein	Eggs, milk and any fermented milk products, lean meat, fish (pollock, hake, mackerel, blue whiting, salmon, salmon, trout), seafood, all vegetables (except potatoes), broth, herbs, bran bread.
Starch	Cereals (rice, millet, eggs, buckwheat, wheat, pearl barley, oatmeal), legumes, any vegetables and broth made from them, bran bread.
Carbohydrate	Cereals (rice, millet, eggs, buckwheat, wheat, pearl barley, oatmeal), yeast-free baked goods, durum wheat pasta, ice cream, chocolate with high cocoa content.
Vitamin	All kinds of fruits, juices from them, dried fruits, vegetables, nuts.

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.

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.

Pros of the 90 day diet

• its duration is 90 days, and during this time you can lose weight from 8 to 25 kg. This is a fairly quick weight loss, but the skin has time to adapt and unsightly stretch marks will not appear. • The amount of food is enough for three normal meals a day, but you must understand that ideal results can be achieved faster with less food. No need to overeat. • the diet is easy to follow for working people; it is only important to observe the combination of food products and follow its principles correctly. If the weight does not decrease in the first 10 days, do not give up under any circumstances and do not lose faith and will. Continue the diet until the end, as at some point you will begin to lose pounds dramatically. The diet lasts 90 days and only 90 days. Once you have finished, a 90 day break is required. After this, you can repeat this diet again. When snacking, eat only fruits (during the 90-day diet, as well as during the 90-day rest from it), because from them the body draws healthy fruit sugar, which is necessary for the nervous system!

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.

Menu for every day

By dividing your diet into four daily diet cycles (protein, starch, carbohydrate, vitamin), you will completely rebuild your body, which will begin to work like clockwork, delighting you with new achievements in weight loss. Arrange the days during the diet in strict order, and every twenty-ninth should be a fasting day. During the fasting day, consume only purified or mineral water without gas. Then the cycle starts over.

Meals should be at least three times a day, only high quality products, water at least 1.5-2 liters. The first meal is no later than 11 a.m., the last meal is before 8 p.m. Break your food portions into portions where lunch is slightly larger than dinner, gradually reducing them with each cycle. Alcoholic drinks are prohibited during the diet. It is not recommended to drink coffee-containing and sugary drinks. Juices are equivalent to eating.

Protein days

Each diet cycle should begin with a protein day, when only protein foods (fish, meat, eggs, dairy products) are eaten. Do not mix proteins - on the same day, eat eggs separately from meat, fish from dairy products:

Breakfast. On any day in the morning, have breakfast only with fruits, which you can replace with raisins, dried apricots, and prunes. Add a few nuts. Drink a glass of juice.
Dinner. For lunch, you can afford a piece of lean boiled or stewed meat (chicken, rabbit, veal, turkey). It is better to exclude dishes with fried foods, because they will contain more calories. Instead of meat, you can cook low-fat ocean fish or seafood; in the same quantity, if you wish, you can eat two eggs, low-fat cottage cheese, a piece of cheese. As a side dish, prepare more salad from fresh vegetables, except those containing starch. Allow yourself a piece of black bread, preferably without yeast. Finish your meal with a cup of weak broth.
Dinner. You can repeat the lunch diet, reducing the amount by half. In the evening, exclude bread and broth from the menu. If you ate meat for lunch, then you should definitely have only that for dinner.

Starchy days

On such a day, for nutrition, use foods rich in starch - cereals, potatoes, legumes, bread containing whole grains:

Breakfast. According to tradition, the day should begin with a glass of berries, juice or several fruits.
Dinner. For a starchy day, boiled rice, potatoes, peas, beans, soybeans, and chickpeas are suitable. If desired, simmer them with a minimum amount of vegetable oil, preferably olive oil. Add a serving of vegetable soup and a slice of whole grain bread to your diet.
Dinner. Repeat the daily set of products, except bread and soup. Remember to reduce the portion by half.

Carbohydrate days

On those days dedicated to carbohydrates, it is allowed to eat cereal products, baked goods without eggs and yeast, pasta (durum wheat varieties are recommended), and unsweetened cookies. If you have a sweet tooth, allow yourself a small piece of dark dark chocolate:

Breakfast. Several pieces of any fruit. You can replace them with nuts, dried apricots, raisins or a glass of berries. Drink your favorite juice.
Dinner. According to your preference, prepare pizza with vegetable filling or durum pasta with tomato sauce. Biscuits, unsweetened cookies, pancakes without milk and eggs are allowed. Add buckwheat porridge or porridge made from millet or barley to your diet.
Treat yourself to a few cubes of dark chocolate after a light carbohydrate dinner of cereal and steamed vegetables.

Vitamin days

You can eat any fruits or vegetables that you like on these diet days. For variety, eat some unsalted seeds and nuts:

Breakfast. Start your day with fresh fruit and a glass of juice. Eat some berries.
Throughout the day, you are allowed to eat any fruits and vegetables in various combinations - fresh, baked, in the form of purees and salads. Juices, unsweetened compotes, fruit drinks are suitable. Diversify your menu with dried fruits, which are great for dulling the feeling of hunger.

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:

First day: for breakfast (unlimited fruit if desired), lunch (vegetable salad 300 g + 100 g tofu, possibly whole grain bread), dinner (same as lunch).
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.
The third day begins with breakfast for breakfast, 400 grams of spaghetti (to which you can add mushrooms, tomato sauce, pickles) or vegetarian pizza.
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 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.

Compliance Guidelines

Reviewing your habits is a logical step when following any diet. And you will need to develop a new perspective on the regime and process of eating:

Be patient . The body will gradually get used to the new regime, and following the diet will not cause discomfort. The main thing is to survive the first days.
The diet is designed for 90 days , and you must complete this marathon to the end. Only then can you count on consolidating the results.
Find time for exercise , walk more. Cycling and jogging are beneficial.
Remember about drinking regime . Every day the body needs to be given 2 liters of fluid.
Avoid alcohol . The diet menu does not include its use.
Follow the meal schedule recommendations . This diet recommends having your main meal at lunchtime, and eating little in the morning and evening.
Reduce portions by conditionally dividing the old norm into two.
Failures are possible , you just need to persistently continue the next day according to the appropriate program.

By following these simple recommendations and choosing the right diet, you can achieve excellent results in just 90 days.

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

ADDITIONAL RULES TO BE FOLLOWED DURING THE DIET:

1. It is necessary to strictly observe the sequence of days - a protein day, a day of starches and cereals, a carbohydrate day and a fruit day. 2. Before starting a diet, consult your doctor, measure your blood pressure, and check it at least once a month. 3. The diet is great for people with high blood pressure, but if you are taking pills for high blood pressure, don't stop taking them without your doctor's advice. 4. Use mostly olive oil and spices for cooking. 5. Keep hours between meals. If you feel very hungry at a certain time, you can eat one piece of fruit or drink a glass of water or fruit juice. 6. When you drink fresh fruit juice, know that it replaces one meal. 7. Drinking carbonated drinks and alcohol is absolutely prohibited. 8. Drink coffee and tea without sugar. 9. Do not drink water or tea while eating, because you will dilute the gastric juice and thus interfere with the proper digestion of food. You can drink water or tea half an hour after eating. 10. Never drink milk between meals because it is considered nutritional in itself. 11. Be careful not to take too much salt. 12. During your diet, do not forget about fitness, swimming and walking, because movement is health and life.

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Comments

0 Hozjayuchka 2015-02-11 09:04 Such a delicious diet! Especially the third and fourth days. But being on a diet for 90 days is probably very boring. I once went on a diet for 20 days. On Belovaya. So not honey at all!!! And here it’s a whole 90 days. Although it is probably effective and the weight does not return.