90 day diet results. Marinated fish
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.
90-day split diet
Nutritionists and doctors agreed and proved that products belonging to different categories require different times to be digested and absorbed by the body, and therefore they do not combine well with each other and should be consumed separately. The separate food diet has gained enormous popularity. Among her fans are many politicians, movie and pop stars, who have proven by their own example that by eating separately you can effectively lose weight.
The essence of such nutrition is monodays. That is, every day you should eat only the foods shown. The days alternate with each other: protein, starch, carbohydrate, vitamin, and then repeat again. There are no restrictions on dishes; you can eat any food to your taste from permitted products. It is recommended to adhere to such a diet for 90 days, in order to get the body accustomed to a certain food culture.
Basic rules
The rules of the 90-day separate food diet are that you should eat any food on the menu, but only from the list of permitted ones. Over the course of 3 months, there is a cyclical pattern consisting of alternating protein, starch, carbohydrate, and vitamin days. Once every 29 days it is necessary to arrange a fasting day, which involves drinking exclusively purified water. The fasting day is carried out after the vitamin menu, and after it it is necessary to saturate the body with proteins - the protein menu. With separate meals, subsequent meals are allowed every 4 hours while following the protein, starch, carbohydrate menu, as well as every 2 hours during the vitamin diet.
It is necessary to observe the drinking regime when dieting. You should drink at least 2 liters of purified water daily. In addition, it is allowed to drink tea, decoction, but without sugar and cream. Fruit juice is considered a meal, and therefore can be drunk as a snack during the fruit menu. Alcoholic drinks are strictly prohibited.
An important rule of the separate meals diet is that breakfast should be no later than 12:00, and dinner before 20:00.
Allowed foods on protein day:
- Dairy and fermented milk products;
- Meat, poultry, fish;
- Meat broths;
- Eggs;
- Whole wheat bread;
- Vegetables (except potatoes).
You cannot mix any types of protein foods with each other!
Allowed foods on a starch day:
- Cereals;
- Legumes;
- Vegetables;
- Vegetable broth;
- Whole wheat bread.
Vegetables can be consumed raw, stewed and boiled.
Allowed foods on carbohydrate day:
- Flour products;
- Cereals;
- Yeast-free baked goods without eggs or milk;
- Cake;
- Cookie.
Be sure to eat dark chocolate for lunch or dinner (several pieces).
Allowed foods on vitamin day:
- All fruits;
- Berries;
- Freshly squeezed juices, berry fruit drinks;
- Vegetables;
Nuts and seeds (100 g) are allowed as snacks.
Nutritionists recommend that when following a diet of separate meals, which lasts 90 days, you eat at least three times a day at regular intervals. Depending on how much time it takes for the body to assimilate a particular food, intervals are determined. For example, on a vitamin day you should eat every two hours, and on a protein, carbohydrate or starch day every four.
The smallest portion of the daily diet is taken for breakfast, usually fruits and berries. Lunch on a separate meals diet is the main meal. For dinner you need to eat half the lunch portion, however, without bread and broth. You can snack only on foods allowed on a certain day (for example, on a protein day - kefir, on a vitamin day - fruit, on a carbohydrate day - dry cookies, and on a starch day - vegetables or bread).
The separate food diet menu allows you to eat all permitted foods in any quantities. Many variations in the preparation of dishes will allow you to diversify the menu for 90 days as much as possible. It is important both not to starve and not to overeat. To achieve the maximum weight loss effect, it is recommended to combine a separate diet with physical activity: sports, exercise, walking, swimming, running.
A 90-day separate diet is contraindicated for people suffering from diseases of the digestive and excretory systems during pregnancy and lactation.
Menu
Let's look at the menu options that include a separate meals diet for 90 days. You should start with a protein day, which alternates with starch, carbohydrate and vitamin days.
Menu for a diet of 90 days of separate meals (breakfast, lunch, afternoon snack, dinner):
1st day (protein):
- Apple. Banana;
- Bouillon. Boiled chicken fillet. Wholemeal bread;
- Hard-boiled egg;
- Baked fish. Cheese.
2nd day (starch):
- Grapefruit. Kiwi;
- Green Lenten borscht. Bran bread. Coleslaw;
- Squash caviar;
- Lenten pilaf. Vegetable stew.
Day 3 (carbohydrate):
- Berries: blueberries, raspberries;
- Spaghetti with tomato paste;
- Dry cookies;
- Cake. Bitter chocolate.
Day 4 (fruit):
- Pear. Orange;
- Fruit salad with nuts;
- Berry juice;
- Apples baked in the oven.
While following the 90-day diet, it is important not to try to reduce your daily caloric intake to less than 1000-1200 kcal. According to the rules of separate nutrition, fat consumption should be kept to a minimum. The permissible daily intake of vegetable oil is 30 grams.
The right way out
Within 90 days, the human body gets used to the principles of separate nutrition, meal regimens, and compliance with food compatibility. And yet, leaving the diet should be gradual, so as not only not to regain the lost excess weight, but also to prevent the development of gastritis and colitis. Ideally, exit from a separate diet should be at least one month. You should continue to eat fruits and berries for breakfast, and reduce the portion of dinner, which should be equal in volume to half lunch.
Over the course of 3 months, the body became accustomed to eating only certain foods on the menu. With the right solution, you should stick to the same diet, but not by day, but by meal. For example, you can eat only protein foods for lunch and starchy foods for dinner. Periodically, you should arrange fasting days (on water or only protein, starch, carbohydrate, vitamin).
Regular exercise when leaving the 90-day diet of separate nutrition will help you stay in good shape, increase the firmness and elasticity of your skin, and avoid sagging and stretch marks. Improved metabolism will have a beneficial effect not only on losing weight and maintaining the achieved result, but also on the condition of hair, nails, and the functioning of all internal organs in general.
Results
The results of the separate nutrition diet are simply amazing. Some people managed to lose 18-25 kilograms in 90 days. At the same time, an improved metabolism is observed, thanks to the alternating menu. With proper exit from the diet, as well as with regular physical activity, the weight stabilizes and does not return.
Diet 90 days of separate nutrition - results:
The problem of excess weight is relevant for a large number of men and various women. It can occur for a variety of reasons.
The most common options include:
- slowdown of metabolic processes in the body with age;
- various pathologies, the cure for which requires long-term bed rest;
- inactive lifestyle associated with sedentary work and other reasons;
- lack of physical activity;
- genetic predisposition;
- unhealthy diet (abuse of sweets, flour and fatty foods).
As a result, the once attractive body blurs, losing its seductive shape. In this regard, shortness of breath appears, general health worsens, and self-confidence is lost. This leads to depression and other negative consequences.
It is especially bad that obesity can stimulate the development of very serious pathologies, such as diabetes and heart problems. Therefore, it is necessary to fight excess kilograms without wasting time and without triggering negative processes to more severe stages.
Proper nutrition is the basis for losing weight
How can you get rid of excess weight? Today there are many ways offered. The main ones are training on simulators under the guidance of an experienced instructor, a variety of cardio exercises, an active life and a well-planned diet. Of course, the best option would be a combination of these methods. But you need to understand that the most effective method is proper nutrition for weight loss.
If this condition is not met, then no amount of physical activity or other fat removal options will be able to provide an excellent result. Today, a variety of eating methods are very popular.
Particularly popular are diets that promote separate nutrition. They are simple, easy to use and quite effective. At the moment, a diet called “ninety days” is especially often used. Let's look at this weight loss method in more detail.
Basic principles and features of this method of eating
The 90-day separate food diet differs from other methods in that it allows the consumption of sweets and flour products. Its main goal is to increase the intensity of metabolism in the body and help it adapt to proper food intake. This diet, as the name implies, lasts 3 months. It can be perfectly combined with various types of physical activity, which allows you to improve the final result. Typically, during this period you can remove from three to twenty-five kilograms. It all depends on your goal and starting weight. In addition, this diet has certain contraindications.
These include:
- chronic pathologies of the intestines and stomach;
- pregnancy and the time when it is necessary to feed the baby with milk;
- heart disease, as well as problems with blood vessels.
It is also necessary to take into account that if obesity is severe enough, then you should not go on such a diet on your own. It is better to consult your doctor first.
The principles by which the diet of this method of nutrition is built are quite simple. In a method such as the “90 days of separate meals diet”, the menu is divided into four-day stages.
They are constructed as follows:
At the same time, every 29th day is a fasting day. On such a day, you can only drink clean water without gas. You should also remember that dinner (aka the very last meal) should take place no later than 20.00.
In addition, breakfast should consist of a minimum amount of food, at lunch the portion becomes slightly larger, and for dinner you should consume a volume of food equal to ½ of the daily intake. In between meals, you can eat one fruit at a time (any fruit and berries are allowed).
In a weight loss method such as the “90 days of separate meals diet”, the menu for each day should consist of certain products, which are:
Protein sources | This includes meat, vegetables (but potatoes are not considered as a supplier of these elements in this case), whole grain bread, cottage cheese and fish. It is also recommended to drink different broths and use dairy products. |
Rich in carbohydrates | These are cereals, vegetables, baked goods without the use of yeast, eggs and milk, flour dishes, you can also eat cookies or a piece of cake for dinner. In addition, you can consume dark chocolate in small quantities. |
Source of vitamins | These are dried fruits (pre-soaked), nuts and seeds. In addition, you can consume fresh fruits, as well as juices from them and vegetables. |
Owners of starch | These are legumes, vegetable broth and whole grain bread. You can also use cereals and any vegetables. |
It must be borne in mind that breakfast on such a diet is made using the same ingredients. Other meals can be made with permitted products, varying them according to your preferences.
Consider, as an example, a diet compiled for a week:
First day | Protein. Breakfast (it is the same on all days, as already mentioned, so we will not mention it further) a couple of fresh fruits and a glass of berries. Lunch – one hundred grams of salad (greens) + one hundred and fifty grams of salmon steak. Lunch consists of lettuce and a chicken and tomato sandwich. For dinner you need to take a glass of kefir (you can replace it with fermented baked milk). |
Day two | Starch. Lunch – vegetable stew (serving approximately 250 grams). The afternoon snack consists of toasted bread, as well as corn and celery. Dinner – a small portion of dried fruits. |
Day three | Carbohydrates. Lunch – three hundred grams of poultry meat. The afternoon snack is usually made from spaghetti with sauce (any tomato seasoning is used). If we talk about dinner, it consists of regular tea, to which you can add a biscuit. |
Day four | Vitamin. Lunch consists of a fruit salad (serving no more than 250 grams). In the afternoon it is enough to take two hundred grams. apples that are pre-baked with cinnamon. For dinner, it is recommended to eat several pieces of sweet melon. |
Day five | Protein. Lunch – salad of greens, legumes and avocado. For an afternoon snack, you can eat two hundred grams of omelette with the addition of cheese and ham. The evening meal may consist of a small portion of cottage cheese (it must be low-fat). |
Day six | Vegetables. Lunch – two hundred grams of eggplant (it must first be stewed along with garlic and carrots). When the afternoon snack arrives, it is better to eat the same amount (200 grams) of potato casserole with the addition of herbs. Dinner should consist of a single banana. |
Day seven | Carbohydrates. For lunch you can prepare vegetable lasagna (250 grams). When it’s time for an afternoon snack, it’s enough to eat 150 grams of pie (you can eat absolutely any version of this dish). Dinner may consist of a cup of hot chocolate (this may be sweetened with sugar). |
For the 90 Day Diet to be most effective, there are some important guidelines you need to follow.
First of all, this:
- Eat vegetables only after they have been boiled or stewed. At the same time, fruits should be consumed in fairly small quantities. And it is better to avoid using bread (except for whole grain products) altogether.
- Choose ingredients that have undergone little or no pre-processing.
- Eat foods with a minimum of fat.
- Do not eat processed foods. It is better to cook any permitted dishes yourself. A small number of spices, salt, various sauces and herbs are completely acceptable.
In this case, its basic principles must be observed:
- continue separate meals;
- eat various fruits for breakfast;
- Strictly follow the food consumption schedule created during the diet.
Experts and people who have tried this diet on themselves claim that over a three-month period a person gets used to such a diet. As a result, separate meals become a healthy habit, and extra pounds are not gained, since the body “does not require” a large amount of food. In addition, a person, adhering to such a diet, will be able to maintain his energy at the proper level.
If we talk about the achieved final results of such a diet, they can vary very significantly. If you need to lose a little excess weight, then in a month you burn from one to three kg. If very fat people use the diet, in three months you can lose up to 25 kg, and in some cases a little more. The main advantage of this diet is that fat disappears irrevocably, as metabolic processes in the body change.
Bottom line
We examined all the features and nuances of a 90-day diet based on the principles of separate nutrition. We can say with confidence (user reviews confirm this) that it will allow you to effectively lose weight. At the same time, which is very important, stress on the body will be minimized. In addition, as already mentioned, this nutritional method improves metabolic processes in the body and allows you to get rid of fat for a long time, if not forever. At the same time, a good feature of this diet is the opportunity to consume sweets, which is very important for people engaged in mental work.
Separate nutrition allows the body, after a period of adaptation, to maintain performance and energy at the proper level. It should also be noted that the various negative factors that appear after using many diets are minimized here.
Therefore, if you want to lose weight with minimal stress and negative consequences for the body, and at the same time maintain your performance at the proper level, be sure to use the proposed method of losing excess weight.
Still have questions? Use the search!
Protein day
Don't forget about 300 ml. meat broth, which should be drunk after eating solid food!
Chinese chicken broth
Ingredients: 2 chicken breasts, 2 stalks of celery, 2 stalks of green onions, salt and pepper to taste, soy sauce.
Wash the green onions and celery, peel and finely chop with a sharp knife.
When the broth is almost cooked, add celery stalks, chopped onion, salt and pepper to taste. Season generously with soy sauce.
Cod with mustard.
Ingredients: 500 g cod fillet, 1 root each of carrot, parsnip, parsley, 1 tbsp. vegetable oil, 1 tsp. mustard, 1/4 lemon (or citric acid on the tip of a knife), herbs, salt, pepper
Wash carrots, parsnips, parsley (roots), peel, and chop into cubes. Cut the cod fillet into portions, put in a pot, add vegetables, season with vegetable oil, add salt, pepper and cook until tender. Dilute the prepared mustard with broth and add to the fish and vegetables. Do not bring to a boil! Place a bay leaf and sprinkle with lemon juice. Sprinkle with herbs.
Fish under marinade.
Ingredients: 800 g fish fillet, 2 tbsp vegetable oil
For frying: salt, ground pepper
For the marinade: 4 onions, 2-3 cups of fish broth, 1/2 cup of a weak solution of vinegar or citric acid, 1 tbsp sugar, 2 bay leaves, 8 peppercorns, 8 cloves, salt.
Cut the fillet into pieces, add salt and pepper and lightly fry without flour in vegetable oil.
Add table vinegar or diluted citric acid, sugar, salt to taste, bay leaf, allspice and cloves to the broth. Put on fire and let the marinade boil for 3-4 minutes. Cut the onion into slices and place in the boiling marinade, stir, let it boil, and then remove from the heat.
Pour the marinade over the fried fish and boil over the fire for 5-10 minutes until cooked. When cool, place on a plate and refrigerate.
A little secret: in order to give the marinade a golden color, it is recommended to soak the vinegar for several hours in a glass container filled with onion peels.
Baked fish with mushrooms.
Ingredients: 700-800 g fish fillet, 4 tbsp vegetable oil, 5-6 mushrooms, salt and pepper to taste, 1 glass of sauce.
Cut the fish fillet with skin into portions, place in a greased frying pan, add salt and pepper. Place mushrooms fried until half cooked around the fish, pour sauce over everything, sprinkle with heated vegetable oil and bake in the oven until golden brown.
Jellied meat
Ingredients: 400 g boiled, fried meat, 500 g meat jelly, 1 carrot, 1 cucumber, 2 tomatoes, a bunch of herbs, salt, pepper
Meat in dark jelly has the best taste. Before cooking, fry the meat without fat, then boil and cut into strips. Pour a thin layer of jelly into a mold, cool, garnish with vegetables and herbs. Fill the mold to the very top with chopped meat, pour jelly over it. Cool. Before serving, lower the mold into hot water for a few seconds, turn it over and carefully place the contents on a plate. Decorate with greens.
Boiled chicken rolls
Ingredients: 2 chicken breast halves, 1 medium carrot, 1 medium onion, vegetable oil for frying, 4 tbsp. spoons of sour cream, salt, pepper, cling film.
The breast needs to be cut, as if increasing its area on the right and left.
The breast needs to be cut, as if increasing its area on the right and left. Salt and pepper.
Finely chop the onion, finely grate the carrots and fry them in vegetable oil. Place 2 tbsp on the middle of the breast. spoons of sour cream, and chilled carrots and onions on it. Using cling film, roll up the roll and trim the ends of the film.
Place the finished roll across the film, roll it tightly, then twist the ends of the film very tightly and tie them. Place the finished rolls in boiling water, “drown” them with a plate and cook for 5 - 10 minutes. Peel the rolls from the film and cut into slices. Bon appetit.
Baked trout with salad (from the book "The 90-Day Separate Diet")
Ingredients: 2 gutted trout, salt, white pepper, 1 lemon; basil leaves and stems; 1 tbsp. l. olive oil.
Ingredients for a refreshing salad: 2 tomatoes, 1 cucumber, 1 small onion, a bunch of dill, salt, black pepper, 1 tsp. olive oil, salad spice mix.
Stuff washed and dried trout (save one for dinner) with basil stems and leaves and lemon slices. Brush it with olive oil, white pepper, salt and fry on both sides over moderate heat, adding water if necessary. Place peeled, washed and chopped vegetables in a salad bowl. Chop the dill and mix with oil, vinegar, salt and pepper. Pour the resulting dressing over the vegetables.
Fried pork ribs with colorful salad (from the book "90-day split diet diet")
Products: 500 gr. lean pork ribs; salt, black pepper, cumin; 3 cloves of garlic, 300 ml. broth or water.
For a multi-colored salad: 1 small zucchini; 1 small head of any lettuce; salt, black pepper; vegetable oil, vinegar; greens for salad.
Rub the ribs with salt, pepper and crushed garlic, sprinkle with caraway seeds. Place the meat on a baking sheet and cover with hot broth or water. Bake for 50 minutes in an oven preheated to 200 C. Periodically baste the meat with sauce. Prepare a colorful salad from the ingredients listed. Eat with a slice of bread.
Squid in a jar
Products: 500-800 gr. squid; 1 small carrot; 2 onions; 0.5-1 tsp. salt; 1/2 tsp. pepper; vegetable oil.
Pour boiling water over the squid, rinse, remove the plate. Cut into large pieces. Grate the carrots on a medium grater and chop the onion coarsely. Place all ingredients in a bowl and mix.
Place everything in a dry 1.5 liter jar, cover the neck with foil. Place the jar in a frying pan and place in a cold oven. Set the temperature to 220 C. Simmer for 1.5 hours.
Chicken breasts with honey crust
Ingredients: 2 chicken breasts; 1/2 lemon; 1 tbsp. clear honey; 1 tbsp. dark soy sauce; spices.
Place the breasts in an oven dish and season with spices. Squeeze the lemon into a bowl, add honey and soy sauce. Pour the sauce over the chicken and place squeezed lemon between the pieces (it will make the meat more juicy and add extra flavor to the chicken). Bake in the oven at 190C for 30-35 minutes. Serve with salad and garlic bread.
Squids in a pot
Products: squid; sour cream; mushrooms; onion; cheese; spices.
Fry the mushrooms with onions. Boil the squid for 5-7 minutes and immediately plunge into cold water (to clean easily). Cut the squid into strips. Place squids, mushrooms and onions in layers in pots. Pour in sour cream sauce, sprinkle with cheese, and bake in the oven.
Assorted salad with fish (from the book "90-day separate food diet")
Products: 3 types of different lettuce (1 head each); a handful of cereal sprouts; 1 can of canned fish (sardines or tuna); vinegar, oil (can be from canned fish); a little salt, white pepper; bunch of radishes (optional)
Wash and dry three forks of lettuce. Then separate into leaves, chop and toss in a large salad bowl with a mixture of oil, vinegar, salt and white pepper. top with sardines or tuna. Radishes can be used for decoration. Eat the salad with a slice of bread.
Instead of canned fish, you can use zeitan, tofu or hard-boiled eggs, or grilled chicken sausages. Salad and a slice of bread are a must. Have dinner without bread.
Fried chicken thighs and salad (from the book "The 90-Day Separate Diet")
Ingredients: 2 skinless chicken thighs; salt, black pepper; 1 tsp paprika; 1 tbsp. vegetable oil; 500 ml. water.
For salad: 200 gr. frozen or fresh Brussels sprouts; 200 gr. frozen or fresh cauliflower; 200 gr. frozen or fresh broccoli; 1 tbsp. olive oil; salt, pepper; vinegar; 1 tbsp parsley.
Rinse the thighs and dry with a paper towel. Prepare a marinade from vegetable oil, salt, black and sweet red pepper. Brush the thighs with marinade and place them in a Teflon frying pan, add water and simmer, covered, until the water evaporates, then fry the thighs on all sides. Prepare an assorted salad as an addition: boil kohlrabi, Brussels sprouts and cauliflower in salted boiling water until half cooked and drain. Cool, pour in a mixture of oil, vinegar, salt and pepper. Sprinkle with parsley. Save one thigh for dinner.
Italian boiling legs
Ingredients: 1 tbsp vegetable oil; 4 chicken quarters or 8 legs (skin can be safely removed); 1 can (half a liter) of chopped tomatoes in their own juice; 1/3 cup tomato paste; 2 small bell peppers (cut into strips); 1/2 cup grated cheese; salt, sugar, vinegar; dry basil and oregano
1. Divide the chicken quarters in half into 2 parts, remove the skin, add salt and pepper, and fry in olive oil for 10 minutes, or until golden brown on all sides.
2. Mix tomatoes, tomato paste, 1 tbsp. a spoonful of vinegar, 2 teaspoons of sugar, salt to taste (our pasta is already salted), pepper and dry spices (within reasonable limits). Place 2/3 of the sauce in a deep frying pan, place the fried chicken on top and pour the remaining sauce over the chicken.
3. Cook for 20 minutes over medium-high heat under the lid, then 10 minutes without the lid. (check the doneness of the chicken!!!).
4. Place grated cheese on each piece, cover until the cheese melts (2-3 minutes) and immediately serve the boiling chicken. Rice, pasta, and mashed potatoes are perfect as a side dish.
"Obara" (from the book "The 90-Day Separate Diet")
Products: 3 chicken thighs; 1 small onion; bouillon; kohlrabi; 1 carrot; 1 large tbsp. peas; salt, pepper, a pinch of thyme; red pepper; tomato puree (optional).
Overcook by 1 tsp. vegetable oil a small onion, add the thigh meat cut into pieces. Stir until the meat is browned on all sides. Pour in broth. Add chopped kohlrabi, carrots, and peas. Add spices at the end.
Seafood with salad (from the book "The 90-Day Separate Diet")
Products: 400 gr. seafood; 1 small onion; 1 tbsp. olive oil; 3 cloves of garlic; 200 ml. broth; 1 tbsp. chives; a pinch of oregano; parsley; ingredients for seasonal salad.
Fry the onion in vegetable oil, add broth and let it boil. Add seafood, chopped garlic, some chopped parsley and chives. Cover with a lid and let the water evaporate. Just before cooking, add the oregano and the rest of the parsley and chives. Eat with a cucumber and tomato salad sprinkled with parsley.
Egg salad (from the book "The 90-Day Separate Diet")
Prepare a salad with a variety of vegetables (of your choice). Crumble hard-boiled eggs on top (2 eggs for lunch, 1 for dinner). The salad can be sprinkled with grated cheese (100 grams for lunch, 50 grams for dinner) or finely chopped chicken sausages (2 sausages for lunch, 1 for dinner).
Boiled chicken with salad (from the book "The 90-Day Separate Diet")
Ingredients: 1 small chicken (750 gr.); vegetables for soup; 1/2 onion; 1 clove of garlic; salt, 2 black peppercorns; 1 liter of water; ingredients for green salad.
Wash the chicken and cut into large portions. Place the vegetables in water, add salt and pepper. When the base boils, add the meat and cook over moderate heat for about 40 minutes. Remove chicken from broth. If you want, you can fry it in a Teflon pan without adding fat. Save some of the meat for dinner. Make a Chinese cabbage salad with the meat. Cut a small head of Chinese lettuce into thin noodles, add crushed garlic and 2 tbsp. chopped parsley. Season with vegetable oil, vinegar, salt and pepper.
Tender salad with tuna (from the book "90-day diet of separate meals")
Prepare a portion of a delicate salad with the addition of canned tuna. Pour some of the oil out of the can and add some to the salad. Don't forget the garlic. You can diversify the salad by adding chopped pickled cucumber. With a slice of bread, this dish will be more than wonderful!
Goulash soup (from the book "The 90-Day Separate Diet")
Products: 400 gr. beef; 1 large onion; 1 pepper; 3 cloves of garlic; 1 tbsp. vegetable oil; 1 tsp paprika; salt, black pepper; 800 ml. water; marjoram, thyme, cumin; 1 tsp apple cider vinegar; 1 tbsp. parsley; salad ingredients.
Fry chopped onion and chopped pepper in vegetable oil. Add chopped meat and fry it. Pour hot water and add seasonings, garlic, ground red pepper, salt, black pepper and vinegar. Cook until the meat is tender. Add chopped parsley to the goulash. Eat a slice of bread and, in addition: pickles or pickled sweet peppers (or some other salad). Beef can be replaced with three chicken thighs.
Appetizer "Caprese"
Serves 6
Ingredients: 3 small eggplants, cut into 1 cm thick circles; coarse salt; 2 small tomatoes, thinly sliced 350g fresh mozzarella, thinly sliced 1/4 cup basil leaves
For the sauce: 1/4 cup olive oil; 1 crushed clove of garlic; 1 teaspoon mustard with grains; 1 teaspoon sugar; 2 tablespoons red wine vinegar; salt, pepper
Place the eggplant slices on a wire rack and sprinkle generously with coarse salt. Leave for half an hour, squeeze or rinse with clean water and dry.
Heat a heavy grill pan, grease with oil and grill the eggplant on both sides until tender.
Place eggplants, tomatoes, cheese and basil on a plate.
Prepare the sauce. Place all components in a jar with a tight lid and shake until a uniform mixture is obtained. Pour a third of the sauce over the vegetables, cover with cling film and place in the refrigerator for 3 hours. Before serving, pour the remaining sauce over the salad.
Spicy pumpkin soup
Products: 1 onion; 1 clove of garlic; 1 tsp ginger; 1 kg. pumpkins, 1 liter of chicken broth; salt, pepper
Fry finely chopped onion, garlic, ginger and pumpkin, cut into small pieces, in vegetable oil. Season with salt and pepper to taste. Pour in the broth and simmer for about 30 minutes until the pumpkin is done. Let cool and puree in a blender. Boil. Serve with sour cream, or grated cheese on top, or croutons.
Assorted meat
Products: 300-400 gr. pork; 600 grams each of eggplant, bell pepper, tomatoes, apples; 1 large onion; parsley, dill, cilantro, celery, pepper, garlic, salt; 0.5 tbsp. dry wine No. 3 tbsp. vegetable oil; salt, pepper
Cut the meat into cubes, cut the onion into rings. Chop the greens. Mix everything, add salt and pour wine. Leave for 1 hour.
In a large saucepan, bring the oil to a boil. Mix (lightly mash) the meat with your hands. Place in oil for 15 minutes (over high heat). Add tomatoes - eggplants - peppers - herbs - apples on top. Add each layer at intervals of 15 minutes. Do not stir.
Balkan-style egg dish (from the book "The 90-Day Separate Diet")
Products: 1 onion; 1 fresh pepper; 2 tomatoes; 2 cloves of garlic; 2 eggs, parsley; 1 tsp vegetable oil
Fry finely chopped onion and pepper, cut into strips, in oil. Add diced tomatoes and crushed garlic. Salt, pepper, add beaten eggs, sprinkle with parsley. Eat with a slice of bread.
If you love cottage cheese, eat it on this day!
Turkey chop with lettuce and carrots (from the book "The 90-Day Separate Diet")
Ingredients: 2 turkey chops; 3 carrots; 2 cloves of garlic; 500 gr. lettuce; salt, black pepper; 1 tsp olive oil; 1 tsp lemon juice; salad ingredients.
Season the turkey chops with salt, pepper and oil. Wash the lettuce leaves, tear off the leaves and cut the stems. Cut the carrots into slices. Chop or crush the garlic. Fry the turkey meat in a Teflon frying pan without oil, add a small amount of water and simmer until cooked. Cover with a lid. In another pan, simmer lettuce and carrots, add garlic. simmer a little more. Lightly salt and pepper. add lemon juice. Make a green salad. Grate the carrots over the salad.
Omelet with vegetables (from the book "90-day split diet")
Products: 200 gr. vegetables; 2 eggs; 1 tsp vegetable oil
Finely chop the vegetables (of your choice). Beat eggs, mix with herbs and fry. Salt and pepper the finished omelette and sprinkle with parsley. If you're hungry, make a seasonal salad.
Fish with anise (from the book "90-day split diet diet")
Products: 3 pieces of any fish fillet; 1 tbsp. vegetable oil; 100 ml. water; one large stalk of anise; 1 clove of garlic; 1 tomato; 1 lemon juice; a bunch of parsley; rosemary stem
Stew two pieces of fish fillet in water with the addition of a small amount of vegetable oil. When all the liquid has evaporated, fry the fillet on both sides. Remove the fish from the pan. Stew the tomato with rosemary in a frying pan. When the tomato mass thickens, place the fried fillet on top. Separately, mix crushed garlic, chopped parsley and lemon juice. Pour this mixture over the fillets. Spice up your lunch with a seasonal salad or olives and a slice of bread.
Fish can be baked in foil. After gutting it, salt and pepper the inside, add garlic and rosemary. Wrap in foil and bake in the oven at 210C for about 30 minutes.
Spinach with eggs (from the book "The 90-Day Separate Diet")
Products: 500 gr. frozen spinach; 2 cloves of garlic; salt, black pepper; nutmeg (optional); not less than 100 ml. water; 2 eggs.
Place frozen spinach in water and let it boil. Cook over moderate heat, adding water if necessary. When the spinach thickens, add chopped garlic, nutmeg, salt and pepper. Along with spinach, you can eat 2 scrambled eggs, cooked in a Teflon frying pan without adding oil, and a slice of bread. Eggs can be replaced with sausage, a portion of lean meat or tofu. Low-fat cottage cheese also goes well with spinach.
Mushroom soup
Products: porcini mushrooms; potato; onions; carrot; garlic clove;
green
We cook the mushrooms - the more there are, the richer and tastier they are, during this time we saute the onion, garlic and carrots. When the vegetables are ready, add them to the mushrooms and add the potatoes too. Well, and greens, of course. With sour cream - you'll lick your fingers!
Pork chops with onion sauce (from the book "The 90-Day Diet Diet")
Ingredients: 2 lean pork chops; 2 large onions; salt, black pepper; bay leaf, ginger; 1 tbsp. chopped parsley; 200 ml. broth; 1 tbsp. mustard; 1 tsp vegetable oil; ingredients for coleslaw.
Rinse the chops, dry with a paper towel and fry on both sides until golden brown. Remove from pan. Fry chopped onion in the resulting meat juice, add ginger, bay leaf and pour in broth. Place the chops in the onion sauce and simmer for about 15 minutes. Finally add salt, pepper, mustard and parsley. As an addition, make a salad of sauerkraut or fresh cabbage.
Chops can be replaced with chicken or turkey meat.
Beef tenderloin with mustard and green salad (from the book "The 90-Day Separate Diet") Ingredients: 3 pieces of beef tenderloin; 200 ml. broth; black pepper; paprika; 1 tsp olive oil; ingredients for green salad.
Rinse the tenderloin, pat dry with a paper towel and lightly fry on both sides. Pour in hot broth, pepper, add a little paprika, and simmer over low heat. If necessary, add warm water until the meat is cooked. When the water has almost completely evaporated, add mustard. Eat with a slice of bread and a green salad.
The tenderloin can be replaced with fried chicken fillet. Or fish, or fried tofu with herbs.
Chicken tortilla
Products: 2 tbsp. flour, 1 tsp. salt, 1/4 tbsp. butter or margarine, 1/2 tbsp. warm water.
Filling: chicken breast, oregano, onion, garlic, pepper, tomatoes, lemon, cilantro
Mix flour and salt. Crumble margarine or butter. Add warm water. Knead the dough. Let the dough rest a little. Can be left for 30 minutes. in the refrigerator. Divide the dough into 12-15 pieces and roll each into a very thin flat cake. You don't need to use flour when rolling. Place the flatbread on a dry, hot frying pan. Fry on both sides for 2-3 minutes. Place in a heap on a plate, cover with a towel, and serve hot with the filling.
Filling: Chicken. Cut the chicken fillet into long strips, add salt and marinate with pepper and onion. Add dry herbs to the marinade. It is advisable to fry the chicken first, then the vegetables. Pepper/onion. Cut the pepper into large strips, cut the onion into half rings. Salt, add vegetable oil, add lemon juice and a little water, marinate if possible. Fry over high heat before serving. Vegetables should remain slightly crispy. Salsa. Finely chop the tomatoes, add garlic, cilantro, green onions, chili pepper.
Place the hot filling in the middle of the tortilla and wrap it up. Family members who are not losing weight can offer grated cheese and sour cream as an additional topping.
Chicken paprikash (from the book "The 90-Day Separate Diet")
Ingredients: chicken breast (or 3 thighs), 1 tsp. vegetable oil, 2 onions, paprika, garlic, pepper, bay leaf, marjoram, salt
Fry the onion in oil. Add the sliced chicken breast (large, without skin) and fry it all for a few minutes, stirring constantly. Add crushed garlic, paprika, hot red chili pepper if desired, bay leaf and a pinch of marjoram. Pour in broth or boiling water (a little!) and simmer until soft. Eat with a slice of bread and salad of your choice.
Stewed hake with salad (from the book "The 90-Day Separate Diet")
Ingredients: 3 pieces of hake fillet, 1 tbsp olive oil, 1 tbsp. parsley, 1 clove of garlic, salt, black pepper, 100 ml. water, ingredients for tomato salad
Place 2 pieces of hake fillet in a frying pan, fill them with a mixture of water and vegetable oil and only then place them on a preheated stove. Simmer until the water has completely evaporated, then lightly fry on both sides, sprinkle with parsley and grated garlic. Season with salt and pepper. Serve with tomato salad and a slice of bread. For the salad you need: tomato, fresh pepper, onion, garlic, basil, salt, black pepper, 1 tsp. vegetable oil, vinegar to taste. You can sprinkle the salad with toasted sesame seeds. Hake fillet can be replaced with another fish fillet or chicken meat. Fried tofu is an excellent substitute for meat or fish.
Cheese chops
Products: Hard cheese, crackers, eggs, vegetable oil
Cut hard cheese into pieces 1-1.5 cm thick, then roll in breadcrumbs and egg, and again in breadcrumbs. Place on a hot frying pan and fry for 3-5 minutes, if the “chop” is thicker, then fry longer.
Salad of fresh tomatoes, baked eggplants and zucchini with yogurt sauce
Ingredients: 2 tomatoes (small), 2 even medium eggplants, 2-3 medium zucchini or zucchini, olive oil for baking, coarse salt, black pepper,
For the sauce: 2 jars of regular yogurt, 3-4 cloves of crushed garlic, 2-3 tbsp. finely chopped mint (or parsley), 3 tablespoons olive oil, 1 teaspoon sugar, salt and pepper to taste
Heat the oven to 200 degrees. Cut the eggplants into thin slices and sprinkle with coarse salt. Leave for half an hour to drain the liquid, then squeeze and dry with a paper towel. Cut the zucchini into slices. Place eggplant and zucchini on a large baking sheet; brush with olive oil, salt and pepper and bake until soft and golden brown. Remove from oven and cool.
Cut the tomatoes into circles or slices, put them in a salad bowl, add eggplants and zucchini, pour over the chilled sauce and serve with fresh bread. You can place the vegetables on a plate and serve the sauce separately. But when stirring, the vegetables are better soaked.
Shrimp with vegetables
Ingredients: olive oil, mushrooms (champignons), sweet peppers, green onions, garlic, broccoli (optional), spices (black pepper, vigueta, soy sauce, herbs), sesame seeds, tomatoes, mustard (optional), shrimp
Heat a little olive oil in a frying pan (preferably Teflon). Add finely chopped onion and simmer lightly. Add fresh or canned mushrooms. Evaporate the water, add chopped bell peppers, finely chopped green onions, and garlic. Add shrimp. First, disassemble the broccoli into florets, dip it in salted water for a few minutes and add to the vegetables. Add spices to taste and at the end of cooking you can sprinkle with sesame seeds. It’s very tasty to add cherry tomatoes, cut into halves. You can put a little mustard on top.
Meat salad (from the book "The 90-Day Separate Diet")
Ingredients: lean beef on the bone, onion, cucumber, fresh pepper, tomato, 1 tsp. vegetable oil, vinegar, salt, pepper
Boiled beef can be used to make a delicious meat salad for lunch and dinner. In addition to the onion, chop cucumber, fresh pepper and tomato into the salad. Season with vegetable oil, vinegar, salt and black pepper. 1 tsp will give the salad an excellent taste. capers. Eat a slice of bread with your salad. Save half the portion for dinner.
Salmon in sauce
Ingredients: 4 skinless salmon fillets, 2 tsp olive oil, a handful of fresh herbs, torn into pieces (dill, cilantro, tarragon and parsley), 1-2 tomatoes, seeded, juice of 1 small lemon, a glass of asparagus
Brush salmon with oil and season. Press herbs on top of each fillet. Fry the salmon, herbs side down, for 2 minutes over high heat until golden brown. Turn the salmon over, reduce the heat and cook for 4-5 minutes until cooked through. Set aside. Then finely chop the tomato. Fry quickly until the tomato releases its juice. Add lemon juice and season. Drizzle the sauce around the salmon and eat with the asparagus.
Fish in Greek
Ingredients: 1 large onion, 2 medium tomatoes, finely chopped, 1 kg white fish fillet, 1/4 cup white wine or 3% vinegar, olive oil, salt, pepper, parsley
Fry the onion in olive oil and 4 tablespoons of parsley, add the tomatoes, season and simmer for 30 minutes.
Distribute the sauce over the oven dish and place the fish in the dish. Pour wine or vinegar and olive oil on top. Season and bake for 35-40 minutes.
Prawns with garlic and chili
Ingredients: Serves 6-8: 2 tbsp olive oil, 2 cloves garlic, crushed, 2 red chillies, seeded and finely chopped, 500 g (1 lb 2 oz) large shrimp, peeled, freshly squeezed lemon juice, coriander for decoration
Gambas al ajolo - incredibly easy to prepare, spicy garlic shrimp that everyone always loves.
1. Heat oil in a frying pan or in a fireproof ceramic form. Add the garlic and chili, stir, then add the shrimp.
2. When the shrimp have darkened and are completely cooked - this should happen quite quickly if the pan is hot enough - sprinkle the shrimp with lemon juice and transfer to a plate. Sprinkle with coriander and serve immediately.
Shrimp with sauce
Ingredients: 500 g large shrimp, juice of 1/2 lemon, salt, pepper, 4-5 tbsp. olive oil, a couple of handfuls of chopped parsley
Boil the shrimp for a few minutes, cool and remove scales.
Whisk a pinch of salt and pepper with lemon juice and oil in a bowl, add parsley and season the shrimp.
Serve warm, garnish with lemon wedges.
Georgian cauliflower
Ingredients: cauliflower, onion, garlic (optional), eggs, salt, pepper
Disassemble the head of cabbage into inflorescences, boil until half cooked in salted water. Heat a little vegetable oil in a saucepan, fry finely chopped onions (more) and garlic (optional) until transparent, add boiled and strained cabbage, stir and simmer together for a couple of minutes under a closed lid. At this time, lightly beat the eggs, mix with a large amount of finely chopped herbs (parsley/dill) and pour the egg mixture over the cabbage. Stir, let the eggs fry and... eat.
Venezuelan style mushrooms
Ingredients: 0.5 kg of fresh champignons, 1/3 cup (=80g) 5% vinegar (preferably apple cider vinegar), 1/2 cup (=120g) vegetable oil (I pour much less), 2~3 cloves of garlic, 10 black peas pepper, 1 teaspoon salt, 2 teaspoons sugar, 4 bay leaves, dill if desired
Wash the mushrooms. If they are large, cut into halves or quarters.
Press the garlic through a press. Place all ingredients in a deep frying pan, cover with a lid and place over medium heat. After boiling, reduce the heat and cook for 5 minutes. Cool, transfer to a jar and refrigerate for 4 hours.
Salad with ham and sausage (from the book "The 90-Day Separate Diet")
Ingredients: 1 head of soft lettuce, 1 carrot, 1 l. celery, 1 small cucumber, 1 small apple, avocado, mustard, chicken ham, sausage
Cut the soft lettuce, grate the carrots and celery, cut the cucumber into slices, and the apple into cubes. Mix all ingredients and season to your taste. If you want, add mashed avocado, seasoned with lemon juice, and 0.5 teaspoon of mustard to the salad. Meat can be replaced with tofu with herbs or smoked tofu.
Thick leek soup with chicken ham (from the book "The 90-Day Diet Diet")
Ingredients: 2 leeks, 250 gr. chicken ham, 1 tsp. vegetable oil, 1 onion, 3 cloves of garlic, 1 tbsp. tomato puree or 1 large tomato, 200 gr. kohlrabi, salt, black pepper, a pinch of thyme, parsley
Peel, rinse and chop the greens. In heated vegetable oil, fry the onions, leeks and garlic, add chopped tomato or tomato puree and kohlrabi. Lightly fry everything, add broth and simmer for about 10 minutes. Then add the diced ham, salt, black pepper and thyme. Simmer until soft. Garnish the dish with chopped parsley. Eat with a slice of bread. Drink 300 ml. broth.
Chicken skewers and salad (from the book "The 90-Day Separate Diet")
Products: 3 chicken skewers, 100 ml. water, ingredients for zucchini salad.
Place 2 chicken (or turkey) skewers in a Teflon container, add about 100 ml. water, close the lid and simmer. When the water has boiled, fry the meat on both sides. Kebabs can also be grilled. 300 gr. Cut the zucchini into thin slices and simmer for 5 minutes in a small amount of water. Chop 1 onion and mix with zucchini. Prepare a dressing using 1 teaspoon of vegetable oil, vinegar and salt. Eat kebabs and salad with a slice of bread. This salad can be replaced with another seasonal salad. Drink 300 ml. broth.
LECHO for a protein day
Ingredients: 3 large onions, 1 kg pepper, 1 kg tomato (or 500-600g), a little vegetable oil, a little red paprika and salt, eggs
Heat oil in a deep frying pan, cut the onion into half rings and fry until transparent, add chopped peppers and tomatoes. Add spices, simmer until done.
You can add eggs and mix (for non-starving family members, add sausage or sausages).
Meat salad (from the book "The 90-Day Separate Diet")
Products: 400 gr. lean beef on the bone, vegetables for soup, 1 onion, 1 fresh pepper, 1 tomato, bunch of parsley, 1 tsp. pumpkin oil, vinegar, salt, black pepper
Cook regular meat broth. If you're cooking just for yourself, you can freeze the excess in portions and use it on protein days. Cut the boiled beef into thin slices. Peel, rinse, and cut vegetables into slices or strips. Place the ingredients in a bowl, add salt, pepper and mix well. Pour a mixture of vegetable oil, vinegar and chopped parsley. Leave for at least half an hour to allow the dish to steep. Eat with a slice of bread. Drink 300 ml. broth.
Fish with vegetables in foil
Products: 500 gr. any fish (without small bones), fish seasoning (black pepper, allspice, coriander, sesame, paprika, nutmeg, cardamom, turmeric, ginger, salt, sugar, cloves, onion, red pepper), onion, carrots.
Rub the fish with spices. Place on foil, top with onions and carrots. Wrap and bake for 30-40 minutes at 190C. Serve with tartar sauce.
Greek salad (from the book "The 90-Day Separate Diet")
Ingredients: 4 tomatoes, 1 cucumber, 1 onion, 1 green pepper, 5 olives, several green lettuce leaves, 200 gr. feta cheese or mozzarella, 100 ml. low-fat yogurt, 1 tsp. olive oil, salt, black pepper, oregano, rosemary
Cut the pepper and onion into thin rings, the cucumber into slices, the tomato into slices, and the cheese into strips. Mix everything. Line the bottom of a salad bowl with dry lettuce leaves, place a mixture of cheese and vegetables on them, add olives, sprinkle with oregano, salt and pepper. Leave for 10 minutes. For the dressing, mix yogurt with olive oil and rosemary. Eat the salad with a slice of bread. Drink 30 ml. broth.
Vegetables with cheese (from the book "90-day separate food diet")
Products: 500 gr. various vegetables (broccoli, cauliflower, Brussels sprouts, carrots), 100 gr. grated low-fat cheese, 1 tbsp. l. grated parmesan
Simmer the vegetables in salted boiling water. Drain the water, place the vegetables in a heatproof bowl, and sprinkle with cheese. Bake for 15 minutes at 200 C. Sprinkle the baked vegetables with parsley or chives and oregano. For lunch, eat a slice of bread; for dinner, prepare a fresh dish using 50 grams. cheese.
Turkey Chop and Grilled Salad (from the book "The 90 Day Diet Diet")
Ingredients: 2 turkey chops, 1 clove of garlic, 1 tsp. chopped parsley, 1 tsp. vegetable oil, 1 tsp. vinegar, salt, black pepper, 1.5 liters of water 2 heads of any lettuce, 1 tsp. salad dressing
Fry the turkey fillet in hot oil. Add crushed garlic, 1 tsp. vinegar, salt and pepper. Simmer for about 15 minutes, periodically adding boiling water. When the water has evaporated, sprinkle the dish with parsley. Cut the head of lettuce, rinse and dry. Fry the lettuce leaves on both sides in a Teflon frying pan or broiler. Sprinkle the fried leaves with vegetable oil and season with salad dressings. Eat the salad with a meat dish and a slice of bread. You can not fry it, but eat it raw. Drink 300 ml. broth.
Chicken on a bed of leeks and sprouts
Chicken legs with zucchini (from the book "The 90-Day Separate Diet")
Ingredients: 2 skinless legs, 3 onions, 1 medium-sized zucchini, 1 fresh pepper, 1 teaspoon vegetable oil, 1 teaspoon ground sweet red pepper, 2 cloves of garlic, 300 ml broth
Preparation: Cut the onion and zucchini into large cubes. Fry the legs in 1 spoon of oil. Remove the legs from the mold, add onions, zucchini, fresh pepper, crushed garlic, ground red pepper, salt and black pepper. Add broth and simmer a little. Place the legs on top of the vegetables and bake in the oven at 200 for about half an hour. A salad (green) goes well with this dish. The legs can be replaced with other poultry meat.
Chicken with pepper and parsley crust
Ingredients: 4 boneless, skinless chicken breasts, salt, spices, soy sauce, 1 small red pepper, seeded, 3 cloves garlic, a large handful of parsley, 2 tablespoons olive oil
Salt the chicken breasts (a little bit), pepper and marinate for 10 minutes in soy sauce. While the chicken is marinating, prepare the crust. Chop the red pepper into large pieces, place in a food processor with the garlic and parsley and chop for a few minutes. Add olive oil and season. Place the chicken in a low ovenproof dish and brush with the mixture. Preheat the oven to 200 degrees C. Pour 2 tablespoons of water into the bottom of the dish and bake the chicken, uncovered, for 25 minutes. Serve with green salad.
Grilled Salmon Salad (from the book "The 90-Day Separate Diet")
Ingredients: 2 pieces of salmon fillet, juice of 1 lemon, 1 small head of cauliflower, 1/2 small head of fresh cabbage, 1/2 small head of red cabbage, 1 leek, salt, black pepper, 1 tbsp. l. olive oil 1 tsp. dried or 4 stalks fresh rosemary
Cut the washed salmon fillet into strips and soak in lemon juice. Meanwhile, prepare the salad. Chop all vegetables except cauliflower. Separate the cauliflower into florets and lightly simmer. Mix the ingredients, add salt and pepper, add oil and lemon juice. Sprinkle with rosemary and grated lemon zest. Quickly fry the salmon strips in a Teflon frying pan and garnish the salad with them. Eat with a slice of bread. Drink 300 ml. broth. Salmon can be replaced with any other lean fish or chicken breast meat.
Eggplant with cottage cheese
Ingredients for 1 person: 1 eggplant, approximately 150 grams of cottage cheese, 1 tablespoon of sour cream, 1 onion, 1 pod of garlic, 1 tablespoon of olive oil, slivers of red ground pepper, 1 tablespoon of small green onions, slivers of cumin, salt, pepper, 2 spoons of parmesan or grated cheese 1 spoon of finely chopped parsley.
Cut the eggplant in half lengthwise and remove the insides. Finely chop the inside of the eggplant and fry along with the onion in 1 tablespoon of oil. Separately mix cottage cheese, sour cream, grated garlic, red pepper, cumin, onion, salt, pepper. Add cooled fried onions and eggplant to this mixture. Stuff the top part of the eggplant without entrails with this mixture and sprinkle Parmesan or grated cheese on top. Bake in the oven for 20-25 minutes at 200C. Sprinkle with parsley before serving.
Chicken breast and salad (from the book "The 90-Day Separate Diet")
Ingredients: 1 large portion of skinless chicken breast, vegetables for seasoning the soup, 1 large eggplant, 1 tomato or 1 tbsp. ketchup, 1/2 tsp. dried oregano, 1/2 tsp. dried rosemary, 1 clove of garlic, parsley, 1 tbsp. olive oil, salt, black pepper, seasonal salad ingredients
Mix olive oil with oregano, rosemary and crushed garlic. Cut the eggplant into slices, brush with olive oil and fry on both sides. Place tomato slices on top of the fried eggplant slices (or spread them with ketchup) and sprinkle with chopped parsley. Boil chicken breast in boiling water along with vegetables for soup. Separate the meat from the bones and lightly fry in the same oil in which the eggplants were fried. Prepare a seasonal salad. Eat one slice of bread with your salad. After lunch, drink 300 ml. broth in which the meat was cooked.
For dinner it’s always the same as for lunch, only 2 times less, without broth and bread!
The 90-day split diet is one of those rare systems that really helps you lose a lot of extra pounds. This diet proves the benefits of separate nutrition not only for losing weight, but also for maintaining a blooming appearance. The main highlight of the diet is its long duration, during which weight is lost gradually and evenly.
Calculation of calorie content of foods
Most people who want to lose weight do not want to give up their favorite foods. This desire will be satisfied by a diet based on the division of food into compatibility. This method allows you to consume a wide range of foods and at the same time get rid of extra pounds.
The diet has a name - 90 days of separate meals. The essence of the method is based on the priority of one product in a certain period and the systematic change of priority components. The idea is to sort food products according to their compatibility: separate meals alternate the intake of carbohydrate, protein, starch and vitamin products according to a clearly drawn up plan, including fasting days.
Such nutrition allows the digestive system to spend less time absorbing and digesting food, completely removing the processed product and not storing undigested residues in the form of fats in reserve.
For the first time, the public paid attention to separate nutrition after the publication of a book by American naturopath Herbert Shelton entitled “The Correct Combination of Foods in the Diet.”
How to eat properly?
B. Hrobat and M. Polanshek, the founders of the 90-day system, developed the following scheme, repeated by days and cycles:
- Protein days;
- Starchy days;
- Carbohydrate days;
- Vitamin days (greens, vegetables, fruits);
At the end of the four-day period, the cycle begins again with the protein phase. After every seven full cycles of four days, a fasting day is held, on which you can only drink water.
If your figure needs not just correction, but a radical change, then you should avoid bread and fried foods altogether, consume minimal fruit, and use only vegetable oil, not fat.
For a small correction, fried foods are not a hindrance; bread is ok, but preferably made from bran or wholemeal flour.
Basic diet rules:
- Breakfast - fruits or berries (any day), lunch - at 12:00, not earlier.
- You can have a snack 30 minutes before meals, some kind of fruit.
- There is a 3 hour break between lunch and dinner, and on protein days - 4 hours, on fruit days - 2-3 hours.
- It is prohibited to eat after 20:00!
- For cooking and dressing salads, you need to use vegetable oil.
- Products must not contain additives.
- It is better to cook in a double boiler, bake or stew; Fried food is allowed, but rarely.
- Reduce salt to a minimum, use fresh herbs as seasoning.
- Fruit and vegetable juices are a separate dish, not a liquid!
- On carbohydrate days, count your calories; you don't need to consume too much.
- It is advisable to combine diet with physical activity.
Products for diet
Separate nutrition allows almost all foods, which is why many people who want to lose weight love it, the main thing is to combine them correctly.
There is another method of separate nutrition, based on dividing foods into compatible and incompatible with the blood of a certain group. This symbiosis of two diets was developed by the American doctor Peter Adamo.
Separate meals for weight loss in 90 days allow the following products on the menu:
For protein days:
- any meat;
- fish and seafood;
- eggs;
- hard cheese;
- dairy products (no sweeteners, flavors);
- meat broth;
- all vegetables, except those containing starch;
- a slice of bran bread and only for lunch
starchy day:
- legumes - beans, lentils, chickpeas, peas;
- cereals;
- vegetables, including starchy ones;
- a piece of bread and a mug of vegetable broth.
Carbohydrate day:
- paste;
- cereals - buckwheat, millet, rice;
- vegetables;
- baking without eggs and without yeast;
- for dinner: dark chocolate (20 g), 1 cake, 100 ice cream or 3 cookies.
Vitamin day:
- fruits;
- vegetables;
- dried fruits;
- fruit and vegetable juices;
- seeds or nuts.
Correct food combinations:
- Cereals and legumes + vegetables, herbs and sour cream;
- Cheese + vegetable oil;
- Meat and fish + vegetables;
- Bread with salad;
- Dried fruits with nuts and seeds;
- Eggs + vegetables;
Perhaps only carbonated drinks are strictly prohibited, but otherwise you just need to know a few rules for combining foods. In one meal do not combine:
- Meat and fish with butter, sour cream, eggs, hard cheese.
- Vegetables should not be combined with sugar and milk.
- Milk is drunk separately, but in combination with other products it causes fermentation.
How to create a menu
It’s not difficult to create a menu for every day, keep in mind a couple of rules and use it as a cheat sheet:
- In the morning before meals, drink a glass of warm water with honey, then you can start breakfast.
- Drink at least 2 liters of water daily.
- You can drink coffee or tea without sugar; add cream only on protein days.
- Fresh juices, smoothies from vegetables, berries and fruits are consumed as a separate dish.
Alcohol should be avoided while losing weight.
The 90-day split-meal diet offers the following menu for every day:
Diet menu for 3-4 days | ||
Day of the week | Eating | Dishes and products |
Protein day | Breakfast | |
Dinner | Chicken breast, boiled or baked in the oven, 100 g of salad with arugula and tomatoes | |
Afternoon | Bread with a piece of chicken and cucumber | |
Dinner | A glass of kefir or low-fat yogurt | |
starchy day | Breakfast | A glass of fresh berries or 1-2 fruits. |
Dinner | Bean soup without meat - 200 g, whole grain bread | |
Afternoon | Vegetable stew from your favorite vegetables | |
Dinner | A handful of your favorite dried fruits | |
Carbohydrate day | Breakfast | A glass of fresh berries or 1-2 fruits. |
Dinner | Buckwheat porridge – 150 g | |
Afternoon | Cauliflower or zucchini fritters | |
Dinner | Tea and a few slices of dark chocolate | |
Vitamin day | Breakfast | A glass of fresh berries or 1-2 fruits. |
Dinner | Fruit salad of apple, peach and grapes | |
Afternoon | Smoothie from your favorite fruits | |
Dinner | Juice or any fruit of your choice |
Recipes for separate meals
Spaghetti with tomato sauce
Ingredients:
- 120 g durum wheat spaghetti;
- 1 onion;
- 2 tomatoes;
- a pinch of paprika;
- 1 tsp. olive oil;
- spices.
Fry finely chopped onion in sunflower oil; when it becomes translucent, add chopped tomatoes. To prevent the tomato peel from interfering, it must be removed by scalding the tomato with boiling water. Simmer the onions and tomatoes over low heat, you can add dry herbs (basil, oregano) and paprika, salt and pepper to taste. Spread the finished sauce over the cooked spaghetti.
Pumpkin stuffed with turkey (protein menu)
Ingredients:
- pumpkin with a circumference of 20 cm;
- 400 g turkey fillet;
- 1 onion;
- 1 carrot;
- salt, pepper, coriander, fresh parsley.
Cut the turkey fillet into strips, salt and pepper, grate with coriander and leave. Chop the vegetables into cubes, fry in a frying pan in sunflower oil, add the fillet and fry everything together. Wash the pumpkin, cut off the top and tail, clean out the seeds and pulp and stuff with meat and vegetables. Line a high-sided pan with foil, leaving an edge. Place the pumpkin, cover with foil and bake for an hour and a half at 180°.
Quitting the diet
When coming off a diet, stick to a low-calorie diet, this will make it easier for you to return to your normal diet. The founders of the method advise continuing to drink warm honey water in the morning and have fruit for breakfast.
To stay in shape, ladies still recommend not mixing protein and carbohydrate foods and not disrupting your eating schedule. Portions can be increased, and continue to drink water in the same quantities. You can add fried foods to your diet, but in small quantities.
Those who have tried this method claim that the body gets used to this diet, and appetite decreases significantly.
You can repeat the strict 90-day regimen after 3 months, and once a year you can use 15 days of separation of incompatible products to cleanse the body and maintain tone.
Advantages and Disadvantages
The main advantage of the diet is that the lost kilograms do not return, as the body is rebuilt and gets used to new metabolic processes.
The disadvantages of separate nutrition are that initially our body is not accustomed to such separation; it is accustomed to processing mixed food. This moment can cause a feeling of hunger in the first days, discomfort from unfamiliarity. You will have to learn protein and carbohydrate foods for yourself; it is not easy for everyone to separate them.
Contraindications
It is not advisable to use this method for losing weight for people with serious diseases of the stomach and intestines, pregnant women and nursing mothers.
In case of severe obesity, a nutritionist should monitor the progress of such a diet.