Separate meals for weight loss and diet for 90 days

Separate meals: menu and food table

Sometimes, in search of an effective way to lose weight, many do not even pay attention to such a seemingly simple and easy method of losing excess weight as separate meals. Of course, it’s hard for someone to get used to a new diet, because they have to change everything and sometimes give up some of their favorite foods because they are harmful to their figure.

But still it's worth it. Because separate meals are not only a good way to lose weight, but you can also use it to improve your health. So what is the essence of this nutrition, why does it help you lose excess weight in a fairly short period? This is something that needs to be looked into carefully.

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General information

The main principles of separate nutrition are described in many sources - books, scientific articles and popular literature. The essence of this method, at first glance, is quite clear: it is not recommended to consume proteins and carbohydrates in one meal. At the beginning of the last century, this system was developed by William Howard Hay, a New York doctor who was the first to pay attention to the compatibility of foods and developed the basics of separate nutrition. It is interesting that Hay developed these nutritional rules for himself, since he was overweight and, moreover, he suffered from glomerulonephritis .
The doctor studied in detail many works on the effects of nutrition on health and concluded that not only foods are important, but also how and with what to consume certain dishes. It was this theory that formed the basis of the concept of separate nutrition. As a result, such a system helped Dr. Hay lose weight in a few months and significantly improve his health. After that, he published several books devoted to this topic. Later, in the twenties of the last century, naturopath from the United States Herbert Shelton wrote a book dedicated to the combination of foods. Its main idea was the theory that different types of foods require radically different conditions for digestion.

What is the essence of separate nutrition, as well as how to use separate nutrition for weight loss, will be discussed in this article.

Meat

Meat goes well with starchy vegetables. It is this combination that will help improve digestion and remove cholesterol from the blood, which enters the body when eating meat. It is not recommended to consume meat in combination with alcohol. Since alcohol takes over all the work of the body and does not allow the stomach to digest protein fully. The combination of wine and food is acceptable as long as carbohydrates are involved.

To make it easier for you to understand how to properly combine foods and lose weight from their consumption, we have added tables that display the compatibility of foods for proper nutrition.

The essence of the system

The essence of this system is based on the statement that when one type of food enters the body, enzymes break it down more efficiently. As a result, the digestion process and further metabolism are facilitated. Followers of this system believe that with a traditional diet and mixed food entering the body, enzymes “work” less actively, and digestion is impaired. This leads to fermentation and rotting processes, metabolic disorders, increased formation of gases and other disorders.

The separate nutrition scheme is based on the fact that all foods are divided into “acidic” and “alkaline”, carbohydrate and protein. There is also a special group of so-called neutral products, which includes cheeses, fermented milk foods, nuts, fats, fruits, herbs, vegetables, etc.

Protein foods include meat, fish, eggs, legumes, and nuts.

Carbohydrate foods are pasta, bread, sugar, potatoes.

Proponents of this system claim that it normalizes metabolism, allows you to reduce body weight and overcome a number of diseases. Those who seek to practice such a scheme are advised to follow the rules described by Dr. Hay:

Do not combine carbohydrates with proteins and acidic foods. Products, the consumption of which leads to an increase in acidity in the blood (salads, dairy products, vegetables and fruits) in the general diet should be 4 times higher than the amount of food that increases the acidity of gastric juice (animal proteins, carbohydrates, citrus fruits, nuts).
The basis of nutrition is vegetables, salads, fruits. But fats, proteins and carbohydrates should be present in small quantities.
You should completely avoid refined foods - sausages, sausages, etc.
In order for the benefits of such nutrition to be maximum and the food to be well digested, the intervals between meals should be 4-5 hours. You can eat vegetables or fruits between meals.
The separate meals menu should be designed in such a way that a person has three meals every day. An approximate menu should be planned so that at the first meal you consume only alkaline foods, at the second - protein foods, vegetable or fruit salads, and at the third - starchy foods, sweet fruits and vegetables. Despite such restrictions, there are many options for such nutrition. Therefore, creating a varied menu for a month or longer will be easy.
So-called “neutral” products are combined with both protein and carbohydrate foods. Therefore, when creating a menu, you should definitely take this into account and try to include a maximum of vegetables and fruits in your diet.

Basic principles

One of the founders of this system, Herbert Shelton, not only described its essence, but also identified a number of rules, the observance of which will help you quickly understand the scheme and tune in to comply with its principles.

You cannot combine carbohydrate foods with highly acidic foods at one time. For example, you should not combine potatoes, legumes, bread, bananas with citrus fruits, tomatoes, pineapple, cranberries and other sour fruits.
Concentrated proteins with the same carbohydrates should not be present in one meal. That is, meat, fish, eggs, cheese cannot be eaten with bread, cereals, confectionery and sweets at the same time.
You cannot combine two concentrated proteins in one meal. This rule is explained by the fact that different enzymes are required to digest proteins with different compositions. So, dairy products should not be eaten with meat or eggs.
You should not combine sour fruits and proteins. For example, meat and citrus fruits are incompatible foods.
Do not eat starchy foods and sugar or sweeteners together. That is, porridge should not be eaten with jams or sugar, as this leads to fermentation and poor digestion.
At one meal you should eat only one product with concentrated starch. Potatoes or porridge and white bread are incompatible foods. Shelton claims that only one of these foods is digested, and the second remains in the stomach and causes fermentation, delaying the absorption of other foods.
Melon and watermelon should always be eaten separately from other foods.
The naturopath gives similar recommendations regarding milk: it should either be drunk separately from everything else, or excluded from the menu altogether. In his opinion, the fat contained in milk will interfere with the secretion of gastric juice, which will interfere with the absorption of other foods.
Alcohol can be consumed in small quantities. However, it should not be combined with carbohydrates or protein foods. When it comes to alcohol, it is preferable to choose high-quality wine. Of course, its quantity should be limited. Beer should be avoided as it contains a large amount of carbohydrates. On the other hand, the answer to the question of whether it is safe to drink alcohol is clearly negative. So, ideally, it is better to give up alcohol altogether.

Separate power supply: compatibility table

At first, a special table of separate meals will help you follow this scheme. This compatibility table is convenient because it immediately gives information about which foods can be eaten in one meal. We should not forget that there are so-called neutral foods - for example, vegetables that are compatible with many things, etc. This table will be useful both in the process of losing weight and for those who are simply starting to practice separate nutrition.

Product	What does it combine with?
Dietary meat, fish, poultry, offal	Non-starchy and green vegetables, ideally a green salad
Cottage cheese, fermented milk	Vegetables (except potatoes), sweet fruits, dried fruits, cheeses, sour cream
Sour cream	Cereal products, potatoes, tomatoes, potatoes, vegetables, sour fruits, cottage cheese, fermented milk
Milk	Consume separately
Hard cheeses, feta, feta cheese	Fermented milk, cottage cheese, vegetables (except potatoes), tomatoes, sour fruits
Vegetable oils	Cereals, legumes, vegetables, sour fruits, nuts
Butter	Cereals, bread, tomatoes, sour fruits, vegetables, potatoes, fermented milk, cottage cheese
Sour fruits, tomatoes	Butter and vegetable oil, sour cream, cheese, nuts, non-starchy vegetables
Eggs	Non-starchy and green vegetables
Sweet fruits, dried fruits	Non-starchy and green vegetables, fermented milk, cottage cheese
Non-starchy and green vegetables	All products except milk, watermelon, melon
Starchy vegetables other than potatoes	Fermented milk, cottage cheese, butter and vegetable oils, cheeses, non-starchy and green vegetables, nuts
Watermelon melon	Consume separately, including from each other
Legumes, grains	Starchy vegetables, except potatoes, non-starchy and green vegetables, sour cream, vegetable oil
Potatoes, cereals, bread, vermicelli	All vegetables, butter and vegetable oils
Nuts	Cottage cheese and fermented milk products, vegetable oils, vegetables other than potatoes, sour fruits, tomatoes

Pulses

Pulses are a group that contains both starch and proteins. As a protein, they pair well with starchy vegetables and greens. Considering that they contain starch, they can be combined with light fats.

Pulses can be combined with vegetable oil, but only in unrefined and raw form. The group of pulses includes: soybeans, beans, lentils and peas.

Separate meals: menu for the week

To organize your menu for the week according to the principles of separate meals, you just need to follow clear recommendations regarding combining foods. This diet for weight loss and health involves the following options for breakfast, lunch and dinner:

Breakfast - the first meal can include any fruit, bread with bran, as well as dairy products - cheese, sour cream, cottage cheese.
Lunch – you should prefer dishes made from protein products. Meat and fish dishes are suitable. However, the side dish familiar to many should be excluded. Instead, meat or fish is served with a portion of vegetable salad or just any vegetables or herbs. For those who prefer to eat first courses, you can choose vegetable soup or borscht. Fruits are suitable for dessert.
Dinner - carbohydrate-containing dishes are suitable: carrot or potato casserole, porridge. Bread can also be included in the menu, but it is better to choose products with bran. You can supplement your dinner with fruits or vegetables.

Starchy foods

Food that contains starch is very dangerous and complex. It needs to be added very carefully to your menu, and also done rarely. It is digested very slowly and is not compatible with other food groups.

The most common mistake among people is to use bread as an auxiliary ingredient. However, a combination of proper nutrition products does not allow this to happen. Only if the bread is not yeast and is made from whole grains, it can be eaten with salads.

The starchy group also includes some vegetables, the consumption of which should be limited, especially if you want to lose weight. Eat potatoes, beans, peas, beets, and radishes carefully.

Recipes for separate meals

Numerous recipes for dishes that meet the “standards” of this scheme make it possible to diversify the diet of those who adhere to it. Such recipes are suitable for both weight loss and everyday consumption. For those who adhere to the principles of separate meals, the fact that such cuisine can be very diverse is important.

Salads

Salads can be prepared without any special restrictions. They can combine vegetables and herbs with meat, fish, chicken, and seafood. You can season vegetable salads with sour cream or butter. You should not combine potatoes with poultry, fish or meat. Also, salads with protein products should not be dressed with fatty sauce.

Salad with tuna

Required : canned tuna - 150 g, cucumbers, tomatoes - 100 g each, greens - a bunch, a small onion, vegetable oil, soy sauce and lemon juice for dressing.

Preparation : peel the cucumber, cut it into slices. Chop tomatoes and onions. Mix in a salad bowl with vegetables, herbs and tuna. For dressing, mix oil, soy sauce and lemon juice to taste. You can add garlic if you wish. Dress the salad immediately before serving.

Salad with chicken breast and grapefruit

Required : chicken breast - 200 g, grapefruit - 1 pc., red onion, mustard beans - 1 tsp, olive oil for dressing, salt, pepper, basil - to taste.

Preparation : cut the fillet into small pieces and marinate in 2 olive oil, pepper and salt for 10 minutes, fry. Peel the grapefruit from partitions and skin. Chop the onion and mix all the ingredients. Season with mustard and olive oil.

Pea salad

Required : frozen green peas – 200 g, radishes – 100 g, eggs – 2 pcs., green onions – 50 g, vegetable oil – 1 tbsp. l., lemon juice, French mustard - 1 tsp each, pepper, salt - to taste.

Preparation : chop the radishes and green onions, blanch the peas for 2 minutes, boil and cut the eggs into rings. Prepare vegetable oil, lemon juice and mustard for dressing. Mix everything and season.

Main dishes

Protein and carbohydrate foods can be cooked separately with herbs or vegetables.

Pasta with vegetables

Required : pasta – 400 g, broccoli, zucchini – 200 g each, pepper, cherry – 100 g each, onion, olive oil – 2 tbsp. l, pepper, salt, herbs - to taste.

Preparation : chop all the vegetables, salt and pepper them, fry in oil for 15 minutes. Boil the pasta, strain and mix with vegetables. Can be served with greens.

Rice sauté

Required : rice (preferably brown) – 150 g, onion, sweet pepper, carrots – 50 g each, green peas – 100 g, garlic – 1 clove, vegetable oil, soy sauce – 1 tbsp. l., pepper, salt - to taste.

Preparation : grate the carrots, chop the onion, mix and fry everything in vegetable oil for 2 minutes. Add chopped peppers to the pan. A little later add peas. After 3 minutes, add garlic, salt, black pepper. Stir for 2 minutes. Turn off and add soy sauce. Boil 150 g of rice, mix it with vegetables.

Fish with vegetables

Required : sweet pepper, carrots - 1 pc., green onions - 50 g, fish fillet (hake, tilapia, pollock or other white fish) - 4 pcs., soy sauce - 1 tbsp. l., black pepper - to taste

Preparation : grate the carrots, cut the pepper into strips. Cut the onion into 5 cm pieces. Place a sheet of baking paper on a baking sheet and place the fillet, previously dried with a napkin, on it. Place vegetables on top of the fish, sprinkle with pepper and pour over soy sauce. Cover the top with a second sheet of parchment and fold its edges. Bake for 15 minutes at 200 degrees.

Dessert

When eating separately, the most suitable desserts are jelly, fruit salads, and curd desserts.

Baked apples

Required : apples – 4 pcs., apple juice – half a glass, a mixture of dried fruits (raisins, dried apricots) – 1 glass, sugar – 1 tbsp. l, ground cinnamon - 1 tsp, nuts, powdered sugar - for decoration.

Preparation : core the apples, remove the peel from the top. Place the apples in a deep baking dish. Prepare the filling by mixing dried fruits and sugar and fill the apples with it. Pour apple juice into the bottom of the pan and cover the pan with foil. Bake at 180 degrees. 40 min. Before serving, pour over the juice and sprinkle with nuts or powdered sugar if desired.

Curd dessert

Required : prunes – 200 g, cottage cheese – 100 g, sugar – 2 tbsp. l, nuts – 40 g.

Preparation : Pour boiling water over the prunes for a few minutes. Grind sugar and cottage cheese. Stuff the prunes with cottage cheese and place them on a baking sheet. Bake until the cottage cheese begins to brown. Sprinkle with ground nuts before serving.

Carrot Banana Salad

Required : carrots – 500 g, banana – 4 pcs., sour cream – 100 g, sugar – 2 tbsp. l., mint - for decoration.

Preparation : peel and finely grate the carrots, place them in bowls. Place banana cut into rings on top. Beat sour cream with sugar and pour over salad. Top with mint.

Chicken with grapefruit

An unusual combination of juicy chicken meat and aromatic citrus fruit will create a real sensation. You will need:

Chicken – 1 piece.
Grapefruit – 2 pieces.
Garlic – 3 cloves.
Onions – 2 pieces.
Dried marjoram and rosemary - 1 tablespoon each.
Fresh marjoram and rosemary - 6 grams each.
Vegetable oil – 3 tablespoons.
Salt and pepper - to taste.

Cooking:

Chop half an onion on a coarse grater. We do the same with fruit zest and garlic. In one bowl, combine these components, add dry marjoram and rosemary spices, mix everything thoroughly. Salt and pepper the resulting mass, pour in one tablespoon of olive oil and mix everything completely.
Wash the whole chicken thoroughly, dry it with paper towels and coat the inside with pepper and salt.
Cut the remaining onion and grapefruit into thin slices and stuff the chicken tightly.
Place the stuffed carcass on a sheet of parchment paper spread on a baking sheet.
Place sprigs of aromatic herbs under the chicken skin and rub with the mixture prepared at the first stage.
We send the processed chicken to a preheated oven at a temperature of 170 degrees for 40 minutes on average.
We regularly check the meat and water it with the resulting juices.
In 20-30 minutes, place the remaining onion and grapefruit slices around the bird and continue baking until fully cooked.

Advantages and disadvantages

In modern dietetics there are many opinions for and against this method of nutrition. But still, if you practice such a scheme for a short time, it is unlikely that it can negatively affect your health. As for the complete transition to separate meals, it is important to weigh all the pros and cons, and ideally, consult with an experienced nutritionist.

Minuses

Not all experts recognize the benefits of such a nutritional plan. As an argument against, many speak out about the peculiar artificiality of this system and the disruption of normal natural food intake due to the implementation of all the rules described above.

Historically, the human body is adapted to eating a mixture of varied foods. And if you practice separate meals for a long time, then the digestive system will “tune” to exactly this schedule and will not be able to properly digest ordinary mixed dishes.

In addition, there is no need to say that separate nutrition is such, since each of the products contains not only exclusively proteins or carbohydrates. For example, any protein dish also contains fats and a certain portion of carbohydrates. Therefore, separate nutrition in its pure form cannot exist in principle.

Another factor that complicates adherence to such a diet is that it does not fit well with the traditions of normal, habitual human nutrition. From childhood, people develop certain eating habits and learn to enjoy their usual diet. Very often it is difficult for people to adapt to such a scheme, despite the fact that it involves the consumption of almost all products. And as a result, a person may feel constant hunger, a feeling of dissatisfaction and a persistent desire to eat, for example, a piece of bread with meat, which is prohibited in such a scheme.

pros

This power system also has advantages. Nutrition according to this scheme ensures rapid movement through the gastrointestinal tract, which prevents the processes of fermentation and putrefaction and, as a result, significantly reduces the likelihood of intoxication of the body.

After switching to this regimen, after some time, your well-being improves significantly. A person also manages to lose excess weight and improve body contours.

This type of nutrition is useful for some diseases - disorders of the gastrointestinal tract, heart and vascular diseases, etc. Compliance with such a system reduces the overall burden on the body, which explains the positive effect on diseases.

With this system of food consumption, it is possible to reduce the total amount of food and overcome the harmful habit of constantly overeating. This means that such a scheme can be an alternative to diet and helps to lead a healthier and more correct lifestyle.

Separate nutrition: reviews and results

By visiting review sites or any thematic forum, you can find many reviews about such a system. Most of them are devoted to how effective such a scheme is for losing weight. Numerous reviews of separate nutrition indicate that, provided that all the rules of this system are followed, the results of those losing weight can be very impressive. This is confirmed by both photos and stories that fill any weight loss forum.

It is important that one of the advantages of such weight loss is the sustainability of the results obtained, especially if a person systematically adheres to the principles of separate nutrition.

Many people who are losing weight write that they adhere to the rules promoted by healthy eating advocate and public figure Vladimir Zhdanov. True, these principles are almost the same as those presented in Shelton’s book. In fact, there is a lot of information on the Internet about this system, but almost every article, presentation or abstract is based on the main principles that have already been discussed above.