90 day diet menu. The best diet in the last ten years: fabulous results and delicious menu
Every woman dreams of being a beauty with an ideal figure. Someone constantly trains their body in fitness centers, someone tortures themselves with grueling diets, and someone is simply waiting for a miracle to happen and the excess weight goes away on its own. Such a miracle exists - a 90-day separate food diet. Nutritionists from Slovenia Breda Hrobat and Mojca Polanshek not only invented this long-term diet, they published a book that became a bestseller in many countries. Saying goodbye to extra pounds forever using separate meals is the main goal of the 90-day diet.
Basic principles of the 90 day split diet
What is the secret of the 90 day split diet? Many people know that not all products are compatible with each other and use them successfully. A diet based on the axiom of separate nutrition allows you to lose 20 kilograms or more in three months. The disappearance of excess weight occurs gradually, without suffering. This method of losing weight is most suitable for those who have a lot of unnecessary pounds. During the diet, you don’t need to deny yourself anything, although you will still have to take into account the caloric content of foods. The days of separate nutrition are divided into four cycles, which will be repeated.
By slightly reducing portions and distributing the foods consumed according to composition, during a diet you will help the body choose the right path. As a result, metabolism will improve, the gastrointestinal tract will work smoothly, metabolism will normalize, and fat deposits will begin to melt. To experience the excitement of losing weight, before starting the first day of the diet, find out your exact weight, take measurements and write them down. Do these manipulations at certain intervals, and you will notice how the weight steadily disappears throughout the 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.
Starch days
On such a day, for nutrition, use foods rich in starch - porridge, 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, 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.
Table of products for a separate diet
Before you start counting down the 90-day diet of separate meals, it is important to understand the essence of the compatibility of products with each other. If all food products are divided into subgroups, then it is worth highlighting three main ones:
- Proteins digested with the help of acid secreted by the digestive organs.
- Carbohydrates broken down in an alkaline environment by the salivary glands of the oral cavity
- “Living products” are the basis of building material for the whole body, received by the body without the cost of digesting food.
By carefully studying the table below, you can find a pattern of which food groups are combined during a diet, and which are better to eat separately. Product groups 1 and 2, 2 and 3 are compatible. You cannot combine those included in groups 1 and 3:
- Meat, eggs, fish, mushrooms, nuts, seeds, legumes.
- Fruits, vegetables, dried fruits, herbs, berries, juices.
- Cereals, bread, sugar, potatoes, jams, compote, honey.
The right way out of the 90 day diet
After the end of the diet, it is important to make a smooth transition to normal nutrition. If you have achieved the desired result in three months, and your extra pounds have disappeared, it means that your body has received a tremendous cleansing. To maintain a slim and healthy body, try to continue to adhere to the principle of product compatibility. If you are not entirely satisfied with the results achieved, you can repeat the diet, but not earlier than after three months. To maintain a normal weight, you can repeat the diet once a year for a shortened program of 15 days.
Women cannot maintain a diet most often because of the painful feeling of hunger, which is what leads to breakdowns. Also, a monotonous and strict diet quickly gets boring, causes psychological discomfort and stress in the body.
The 90-day diet from Breda Chrobat and Mojca Polanshek is the radical opposite of complex and boring weight loss systems. Two friends who worked as gastronomic columnists in fashion magazines decided to invent a varied, interesting and “full” weight loss method that has already helped many women lose from 3 to 25 kg.
Slovenian experts suggest that women get rid of fat not by fasting, but by stabilizing metabolic processes in the body.
The diet is designed for 3 months, which means that weight loss will occur smoothly, and you will not gain back everything that you lost while losing weight. You need to eat small meals, at least 3 times a day, but if you really want to have a snack, then you are allowed to eat several fruits for lunch and afternoon snack.
You also need to determine your portions according to a special scheme. You take as much food as you are used to eating regularly at one time, and divide it by 2. Half a serving will be enough to provide the body with all the necessary nutrients. In addition, the diet is so varied and complete that it is completely compatible with physical exercise.
Girls whose plans include only getting a little slimmer can even eat fried foods. But those who need to get rid of tens or even several tens of kilograms will have to give up these delights.
It will be necessary to significantly reduce the amount of fruit on the menu, as they contain a lot of simple carbohydrates, which turn into extra centimeters on the waist and hips.
In general, the diet is quite interesting and varied. You will need to take turns taking protein, starch, carbohydrate and vitamin foods. These are simple rules for separate nutrition, which have a very good effect on weight loss and help speed up metabolism. It is best to prepare food yourself and it will be quite simple, because the authors of the diet offer not only a detailed meal plan, but also interesting recipes for every day.
Diet plan for 90 days
The schedule for alternating food from different groups must be followed in strict sequence; this is the only way to achieve all your goals. We start losing weight with protein foods, followed by a starch day, then a carbohydrate day, and then a vitamin day. We go around the circle exactly 7 cycles and arrange a fasting day on water without gas.
Breakfasts for each day of the diet will be the same, not counting the fasting day. After sleep, you need to drink special water with the addition of 1 teaspoon of apple cider vinegar and 1 teaspoon of honey, eat your favorite fruits, no more than 2 pieces, and one glass of any berries. This will be the start of every day of your weight loss.
Nutrition for protein days
On these days you can consume:
You will have to follow the same rules of separate meals. This means that you cannot mix products from different groups at one time. If you eat meat for lunch, you don’t need to snack on cheese or wash it down with kefir. Bread is allowed to be consumed only at lunch, as well as broths.
During the entire diet, you need to consume the most food at lunchtime, but dinner should be as light as possible. The break between meals is at least 4 hours, not counting snacks.
Sample protein day menu:
- We have breakfast with a standard set of products for each day.
- If we are really hungry, we can snack on fruit, but not a banana, since it contains a lot of sugar.
- For lunch, we eat a piece of turkey fillet baked in the oven, prepare steamed vegetables (non-starchy) as a side dish, then drink a glass of meat broth, eat a piece of toasted whole grain bread.
- We have an afternoon snack with grainy cottage cheese or a glass of kefir.
- For dinner we eat half the lunch portion, excluding broth and bread.
Nutrition for starchy days
On this day, you need to focus on eating cereals, cereals and legumes, and any vegetables, including potatoes. At lunchtime, be sure to drink a cup of broth cooked with vegetables and eat a piece of toasted whole grain bread. The break between meals is at least 3 hours, excluding snacks.
Sample menu for starchy days:
- Breakfast is standard.
- If you really want, you can have a snack with fresh tomatoes or cucumbers.
- For lunch, we eat a portion of buckwheat porridge stewed with vegetables without adding oil, a salad with fresh vegetables, and finally drink vegetable broth with a slice of whole grain bread.
- If we feel very hungry, we can have a citrus snack for the afternoon.
- Dinner will consist, as last time, of half the lunch ration, with the exception of broth and bread.
Nutrition on carbohydrate days
These days it will be especially pleasant for those with a sweet tooth, since you can treat yourself to something delicious for dinner.
The basis of the diet should be complex carbohydrates in combination with vegetables - they will fill the body with energy, but at the same time they will not have time to turn into excess fat. The time interval between meals is 3 hours, not counting lunch and afternoon snack.
Sample carbohydrate day menu:
- We have breakfast as on all other days.
- You can eat fruit for lunch.
- We have lunch with pizza made from wholemeal flour without adding yeast; you can use tomato sauce as a filling; you can complement the meal with yeast-free pastries and vegetarian pancakes.
- For an afternoon snack we also satisfy our hunger with fruit.
- For dinner, we treat ourselves to yeast-free pastries, a few scoops of ice cream and always a strip of dark chocolate with a high cocoa content; if you don’t like sweets, you can eat a portion of durum wheat pasta with tomato sauce and basil.
Nutrition for vitamin days
On this day, it is allowed to consume any fruits, dried fruits and vegetables, dishes and drinks prepared from them, seeds and nuts (no more than 25 g at a time). However, it is worth remembering that any fresh juice or smoothie is food, not drink; take this into account when planning your diet. The break between meals can be at least 2 hours.
It will not be difficult to create a menu for every day from the proposed products. You can experiment with recipes and discover something new. But trying exotic foods while losing weight is not recommended, as this can negatively affect digestion.
Do you want to lose excess weight? The 90-day split-meal diet will help you, and the menu for every day will simplify the task. The 90-day diet is designed to accustom you to separate meals and a new menu!
Strict diets that involve a diet with a limited amount of food cause many problems in women. First of all, sitting on them is difficult psychologically. The body experiences a lack of nutrients, quickly loses weight, but subsequently there is a high risk that all the kilograms will return to their places and take their “buddies” with them. Two friends originally from Slovenia invented a diet that lasts for 3 months. Their goal was to come up with a nutrition system that would save women from suffering and allow them to significantly lose weight, but without drastic measures and hunger strike. This is how a 90-day diet appeared, based on the principles of separate nutrition.
The essence of the diet
The idea is as follows: the menu for the next 90 days is strictly divided into 4 types. The diet offers 4 types of days:
- Protein.
- Starch.
- Carbohydrates.
- Vitamin.
On each day you need to eat only certain foods. This will not be difficult, since the list of allowed dishes is quite large. And on every 29th day you need to drink only water to relieve the body. Before you figure out what foods are allowed and how to structure your diet as part of this diet, it’s worth finding out what benefits it brings.
Advantages and Disadvantages
Any nutrition program can either help the body or harm it. What is good about the 90 day diet?
- Products are selected based on their compatibility with each other, so they are perfectly absorbed by the body.
- The results are successfully consolidated, there is a high chance that the lost kilograms will not return.
- The diet is balanced, so the body receives all the necessary substances.
- The diet does not cause psychological discomfort.
Disadvantages can only appear if you have contraindications. These nutritionists include problems with the excretory and digestive systems, lactation period and pregnancy.
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.
- Make 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.
- Give up alcohol. The diet menu does not include its use.
- Follow dietary recommendations. This diet recommends eating your main meal at lunchtime, and eating little in the morning and evening.
- Reduce portions, conditionally dividing the old norm into two.
- Disruptions are possible, you just need to persevere the next day according to the appropriate program.
Products within the diet
For each day, the authors offer a specific set of products, within which you need to prepare various dishes.
- Protein days. It is allowed to eat meat, fish, broths, cottage cheese, cheese, eggs, dairy products, vegetables (excluding potatoes) and bread (whole grain only).
- Starchy days. The diet should use only legumes, cereals, vegetable broths, any vegetables, and bread (whole grain).
- Carbohydrate days. You can enjoy flour dishes (pasta, flatbreads), baked goods (without eggs, milk and yeast), introduce cereals; cookies, dark chocolate or a scoop of ice cream are allowed for dinner.
- Vitamin days. The diet consists only of fruits, nuts, seeds, soaked dried fruits, juices (from natural vegetables and fruits).
The variety of products allows you to come up with new dishes so that 90 days fly by quickly, taking extra pounds with you.
Indicative menu for each day
It will be easier to understand exactly how to build a diet if you study the example in the table below.
Days of the week | Breakfast | Dinner | Afternoon snack | Dinner |
Monday – protein | Omelette and tea without sugar | Salmon steak – 150 g, green salad – 100 g | Chicken sandwich fillet and tomato | Kefir or fermented baked milk – 1 tbsp. |
Tuesday – starchy | Baked potatoes – 1 piece, whole grain bread. – 2 pieces, coffee without sugar | Vegetable. stew – 250 g | Beans with celery and turmeric (stewed) – 200 g | Dried fruits |
Wednesday – carbohydrate | Buckwheat with milk – portion, flatbread | Homemade pizza – 300 g | Spaghetti with tomato sauce and basil - portion | Tea, a piece of dark shock., cookies – 2 pcs. |
Thursday – vitamin day | Fresh berries – 1 tbsp. | Fruit salad – 250 g | Apples, baked with cinnamon – 200 g | Melon – 2 pieces. |
Friday – protein | Var. eggs – 2 pcs., whole grain bread. – 2 pieces. | Chicken grilled fillet – 200 g, green salad – 200 g | Omelet with cheese and ham. – 200 g | Low fat cottage cheese |
Saturday – starchy | Fresh berries – 1 tbsp. | Eggplant with carrots and garlic (stew) – 200 g, whole grain bread. – 1 piece. | Potato casserole – 200 g | Banana – 1 pc. |
Sunday - carbohydrate | Any 2 fruits | Vegetable lasagna – 250 g | Pie – 150 g | Hot chocolate – 1 cup |
Here are some recommendations regarding food processing and the cooking process within this diet:
- Only stewing and boiling suits you. Baking in the oven is allowed, but not often.
- Fruits should be minimized in favor of vegetables.
- Avoid non-whole grain bread completely.
- When cooking, use a minimum of fat.
- Cook more on your own, avoiding visiting public catering establishments.
- Minimize salt, give preference to herbs and spices.
It is very important to exit this food system correctly. If you continue to follow some recommendations, the lost pounds will not return, and you will be able to enjoy the ease and your slim body. After leaving the diet:
- Continue to give up unhealthy foods in favor of healthy ones.
- Separate products according to their compatibility as much as possible.
- Minimize alcohol consumption.
- Follow your meal schedule: breakfast and dinner are light, lunch is the main part of the diet.
- Lead an active life by playing sports, spending plenty of time walking and exercising.
The diet is created in such a way that over a 90-day period the body gets used to eating in a certain way. Therefore, there will be no problems later. Metabolic processes are rebuilt to a new level.
How many kg did you manage to lose thanks to the 90-day diet?
A diet that includes 90 days of separate meals will help you get rid of those hated kilograms completely and irrevocably. Compared to other methods of losing weight, it is quite lengthy, but is distinguished by the large number and variety of products present on the menu. Thanks to this, the body is not deprived of nutrients, so additional intake of vitamins and minerals is not necessary. This diet will speed up your metabolism, and excess weight will go away for a long time.
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- Day 1 – protein (meat, fish);
- 2nd day – starches (legumes, cereals);
- Day 3 – carbohydrates (baked goods, cereals);
- Day 4 – vitamins (nuts, dried fruits).
- 1. Every 7 cycles (that is, on the 29th day) you need to arrange a fasting day. At this time, you are allowed to drink only water; there is no food to speak of. There are three such days in total during the course.
- 2. It is not recommended to starve and set strict limits on food.
- 3. Weight should not come off suddenly. The gradual and smooth result will last for a longer period.
- 4. The first meal should be before 12 noon, the last - before 20 pm. Lunch - after 12 noon.
- 5. The main part of the diet is for lunch, dinner consists of half the lunch portion.
- 6. After finishing the diet, you need to take a break for 90 days, then you can again resort to a separate nutrition system.
- 7. For maximum effect, you need to exercise several times a week.
- 1. You should only consume the specified foods that are compatible with each other.
- 2. When you feel hungry, you can snack on an orange or an apple.
- 3. It is necessary to drink a sufficient amount of water: 30 ml per 1 kg of weight. Coffee and tea are allowed without sugar. Another liquid (juice, fresh juice) is food. The only exception is milk. It is allowed on a protein day.
- 4. It is advisable to reduce the salt content in dishes.
- 5. The following methods of cooking should be preferred: boiling, stewing, baking.
- 6. It is necessary to completely exclude alcoholic beverages from the diet.
- 7. You should consume a maximum of 1500 calories per day, especially on a carbohydrate day.
- 8. You are allowed to have a snack of any fruit.
- hake (fillet) – 150 g;
- green beans (can be frozen) – 60 g;
- lemon – ½ piece;
- seasoning, salt - to taste.
- 1. Marinate the fish fillet for half an hour in a mixture of lemon juice, spices and salt.
- 2. Then put foil on a baking sheet, hake on it, and beans on the sides. Cover the top with foil.
- 3. Place in an oven preheated to 150 degrees for 30 minutes.
- 4. Decorate the finished dish with herbs.
- tomatoes – 6 pcs.;
- rice – 3 tbsp. spoons;
- carrots – 2 pcs.;
- onions – 2 pcs.;
- garlic – 3 cloves;
- vegetable broth – 300 ml.
- 1. Finely chop the onion and place in a frying pan.
- 2. When it is slightly fried, add chopped tomatoes, cover with a lid and simmer over low heat.
- 3. After the tomatoes have softened, add the sautéed carrots, rice, add broth and salt. Cook until the rice is ready.
- 4. Beat with a blender or rub through a sieve until smooth, add garlic, boil, stirring constantly.
- zucchini – 1 pc.;
- carrots – 1 pc.;
- spaghetti – 200 g;
- salt, pepper
- 1. Cut zucchini and carrots into long thin strips.
- 2. Boil the spaghetti in salted water until almost done.
- 3. Bake the vegetables in the oven for 5 minutes and add to the spaghetti.
- 4. If desired, add salt and pepper.
- banana – 1 pc.;
- tangerine – 1 pc.;
- apple – 1 pc.;
- kiwi - 1 pc.;
- nuts – 100 g;
- yogurt (without additives) – 3 tbsp. l.;
- 1. Cut all fruits into small cubes.
- 2. Chop the nuts into small pieces.
- 3. Place all ingredients in a deep plate and mix gently.
- 4. Season the salad with yogurt.
- diseases of the heart, liver, urinary system;
- diabetes mellitus;
- high cholesterol;
- problems with the digestive system;
- childhood and adolescence;
- pregnancy, breastfeeding period;
- allergies to foods that make up the diet;
- professional sports;
- weak immunity.
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Basic principles of the diet
With a separate food diet, you should eat only one type of food in portions every day. This will speed up your metabolism, and losing weight will not be stressful for the body.
The principle of the 90-day separate nutrition diet is to consistently repeat a cycle of 4 days. It is prohibited to change their sequence or make changes. During all three months, you must consume the following types of foods:
After this, the cycle repeats again. If at some point you have to stop the diet, then you need to start from the day on which you stopped.
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Rules for separate meals
General rules of the 90-day diet:
Breakfast every day throughout the entire period consists of the same set of products, namely: a glass of still water at room temperature with the addition of one teaspoon of honey and apple cider vinegar. After 30 minutes, you can eat several fruits or a glass of berries.
This diet is ideal for people with metabolic disorders or those who are overweight (more than 20 kg) and cannot lose it. It’s difficult to stick to it at first, so you should consult a doctor and get ready not only physically, but also psychologically, to avoid depression.
90-day split dietinvolves not only weight loss, but also the removal of harmful substances from the body.
Product List
All permitted products for each day are summarized in a table.
Protein days | Starch days | Carbohydrate days | Vitamin days |
Legumes (soybeans, beans, chickpeas, lentils, peas) | Flour products (pasta, crackers, bread) | Fresh fruits |
|
Cereals (rice, buckwheat, pearl barley) | Cereals (buckwheat, barley, millet) | Juices (fruit or vegetable) |
|
Meat (lean pork, beef, turkey, rabbit) | |||
Seafood | Baking without eggs, milk or yeast | Dried fruits |
|
Dairy products | Whole wheat bread | Liver or cake (for dinner) | Nuts, seeds (25 g) |
Vegetable broth (300 ml) | Chocolate (3-4 slices) | ||
Vegetables (except potatoes) | |||
Whole grain bread | |||
Meat broth (300 ml) |
All ingredients from one group can be combined with each other to create new delicious dishes.
Sample menu for every day with recipes
To achieve results, it is important to follow the dietary menu recommendations for each day.
First day
It is necessary to eat foods high in protein. It is prohibited to eat two protein foods in one meal. For example, you cannot eat fish and eggs at lunch; broth must be present. The interval between lunch and dinner is at least four hours.
Second day
It is allowed to eat foods containing starch. The average break between meals is three hours.
Third day
A carbohydrate day includes eating cereals, pasta, and a small amount of chocolate. The break between meals should also be at least three hours.
Fourth day
Any fruits, juices, dried fruits are allowed. The break between breakfast, lunch and dinner must be at least two hours.
You need to eat vegetables and fruits throughout the day. They can be baked or made into salads and purees. Suitable drinks include fruit drinks, juices, and compotes. It is better to introduce dried fruits into your diet, which will suppress the feeling of hunger.
Menu
Several menu options are possible for one 4-day cycle.
The first option is presented in detail in the table.
The second version of the four-day cycle looks like this:
Recipes
Simple recipes will help you stick to this diet.
Hake with green beans (protein day)
Cooking method:
Hake with green beans
Tomato puree soup with rice (starch day)
For preparation you will need:
Cooking method:
Tomato and rice soup
Spaghetti with vegetables (carbohydrate day)
For preparation you will need:
Cooking method:
Spaghetti with zucchini and carrots
Fruit salad (vitamin day)
For preparation you will need:
Cooking method:
Fruit salad
Contraindications
The 90-day split diet is not suitable for everyone. There are a number of contraindications in which this method of losing weight is prohibited:
To achieve the maximum effect from separate nutrition, you should follow all the recommendations and add physical activity. After three months of the diet, you also need to exit it gradually: first, gradually increase the portions, and then introduce a full breakfast.
And a little about secrets...
The story of one of our readers, Irina Volodina:
I was especially distressed by my eyes, which were surrounded by large wrinkles, plus dark circles and puffiness. How to completely remove wrinkles and bags under the eyes? How to deal with swelling and redness?But nothing ages or rejuvenates a person more than his eyes.
But how to rejuvenate them? Plastic surgery? I found out - no less than 5 thousand dollars. Hardware procedures - photorejuvenation, gas-liquid peeling, radiolifting, laser facelifting? A little more affordable - the course costs 1.5-2 thousand dollars. And when will you find time for all this? And it's still expensive. Especially now. That's why I chose a different method for myself...