At the heart of the 90-day diet lies the long-known principle of separate nutrition. However, the authors went a little further, suggesting to eat certain combinations of products throughout the day.
Rather, during lunch and dinner, as breakfast is always the same - a couple of fruit or a glass of berries. Despite the complexity and limitations, there are also positive aspects of this diet: it will undoubtedly appeal to sweet tooths, because besides a lot of fruits it offers carbohydrate days, during which you eat flour and sweet dishes.
All 90 days of the diet are divided into four-day cycles, during which you eat according to the following scheme:.
1 day protein (mainly meat and dairy products, supplemented with vegetables and a small slice of bread) 2 days starchy (complex carbohydrates such as legumes, cereals and root vegetables, and vegetables) 3 day carbohydrate (allowed flour products, baking without adding milk and eggs , And for dinner - sweets, such as cakes, ice cream, chocolate) 4 day vitamin (you can eat only fruits, nuts and seeds, if desired, combining them with vegetables).
Every 29 days of unloading (there are 3 in total for 90 days). These days you can not, you can only drink pure still water. Unloading day should follow the vitamin and be accompanied by protein.
In addition, the authors of the 90-day separate diet require compliance with the schedule of nutrition. The main meals should be for the period from 12 to 20 hours of the day. At this time you have dinner and dinner. From morning till noon, it is recommended to eat as little as possible, preferring fruits, drinking plenty of water and non-caloric drinks. During the day, you must drink at least 2 liters of water. Natural unsweetened juices, although allowed, are considered a separate food intake. Every day at lunch you eat a large portion, for dinner - half the amount. If desired, between meals you can eat one fruit.
Permitted products (in addition to fruit for breakfast):.
Protein days Meat any (beef, pork, veal, chicken, rabbit, turkey).
Any fish, seafood.
Eggs.
Cheese, cottage cheese, any dairy products.
A glass of broth (it is possible from a soup cube), drunk at dinner.
All kinds of vegetables in any form, except for starchy ones, such as potatoes.
In addition, during lunch, it is allowed to eat a piece of whole-grain bread.
Starchy days Legumes any: beans, peas, chickpeas, lentils, soybeans.
Rice, pearl barley, wheat, buckwheat and other cereals.
Vegetables any, including potatoes.
Vegetable broth.
In addition, during lunch, it is allowed to eat a piece of whole-grain bread.
Carbohydrate days Flour products: tortillas, macaroni, crackers, pizza base.
Cereals: buckwheat, barley, millet and others.
Vegetables any, tomato sauce, spices.
Baking without milk and eggs: pancakes, cookies.
Sweets for dinner: 1 cake or 3 small biscuits or a handful of small cookies or 3 balls of ice cream.
A strip of dark chocolate for dinner. Required!.
Vitamin days Fruits in any form, can be added with a sweetener.
Dried fruits, preferably pre-soaked in water (water can also be drunk).
Nuts and seeds (portion - 25 g).
Fruit, vegetable juice.
Fresh vegetables.
Separate food systems are often effective in reducing and maintaining weight. Nevertheless, the overall effect is achieved by reducing the calorie content of the diet. After all, you in any case have to sacrifice something: either from the chops to refuse, or from a piece of bread. The remaining space on the plate is filled, as a rule, with low-calorie vegetables.
Important! The theory of separate nutrition is not supported by most scientists and nutritionists.
Moreover, nature itself offers us products that are a mixture of carbohydrates, proteins and fats (legumes and cereals, nuts and seeds, dairy and meat products, vegetables and fruits contain various macronutrients in different proportions).
What can we say about such products as cakes, chocolate, cheese, soup or porridge. The human digestive system is also set up for mixed nutrition, and therefore one should not unreservedly trust the phrases that "we are killed by a combination of proteins and carbohydrates".
This 90-day diet of separate nutrition attracts the attention of sweeties, since every four days you can enjoy a dessert (of course, in moderate amounts). However, do not fall for the bait: the most common low-calorie diet will allow you to eat sweets even every day.
It is important to remember one thing - do not be too zealous and spend valuable calories on foods containing not so many nutrients. Incorporation into the diet of flour and sweet foods is necessary for one - to avoid disruptions, which are almost inevitable if too strict diets are observed.
Theory. The idea of ??a cyclic change of rations is not new and is of particular interest. Periodic changes in the style of nutrition does not allow the body to get used to a new diet, so the process of losing weight does not slow down.
However, for this it is not necessary to sit down on some special diet. Simply periodically change the caloric content of the diet (for example, on weekdays 1200 kcal, on weekends - 1500, and during the days of unloading - 1-2 times a week - 900 kcal). Or change your favorite menu.
For example, instead of vegetable soups with meat, pay attention to the gruel. Adhere to certain cycles is not necessary - just change the diet, when the pace of losing weight slows down.
A special attitude must be given to sports and physical activity. It is this side of the coin that is especially important in weight loss. You should choose the sport that you like. After all, to maintain harmony you will have to deal with the rest of your life.
Perhaps a quick walk, dancing or swimming will be a real discovery for you, will not only allow you to lose weight, but also to improve your body, become younger and significantly improve your mood and perception of the world.
And do not forget about charging (morning, evening, production - it does not matter).
Include in your complex exercises for all muscle groups, exercises with loads, as well as stretching and breathing exercises health. Sumy. Ua.