When compiling a separate food menu for a week, two weeks or a month, do not forget that, following the principles of product compatibility, within 20-30 days you can lose up to 6 kg of excess weight. If you get used to this regime, there is little chance that the hated kilos will return. Sounds good, right?
We give an average example. Before lunch, a person is active, processes in the body proceed quickly, he can consume a lot of carbohydrates to maintain himself in a "combat" form, they will not allow the energy background to decrease, and there is practically no chance that they will linger in the body, having been deposited with a hated load somewhere in area of the tummy or hips. In the afternoon, the metabolic rate decreases, it is preferable to refuse excess carbohydrates: they simply will not have time to “burn out”, it is better to consume proteins - so a person will be full.
What does product compatibility mean for the body?
For a healthy and proper functioning of the body, the absence of excessive slagging in it is important. Waste and toxins are formed due to sedimentation of food on the walls of the gastrointestinal tract. This happens when the foods we eat are poorly compatible with each other and their digestion process is slowed down. Decay and fermentation cause intoxication of the body, hence the accumulation of excess fats, and the smell from the mouth, and the smell from the body itself.
Separate nutrition not only helps to get rid of excess weight, but also contributes to the normalization of metabolic processes and the improvement of the body as a whole, having a beneficial effect on the cardiovascular and digestive systems by alleviating the load on them.
The separate power supply system allows you to create a varied daily menu, there are more than enough products, you can make up various combinations, turn on your imagination. There are no strict restrictions, as in other diets. This helps to stick to the system for a long time.
Separate meals menu for a week
Everyone can create a menu on their own, choosing for themselves their favorite combination of products. It is necessary to proceed from the recommendations of the day, as the menu for the week implies the use of certain products on certain days. There are carbohydrate days, there are vitamin days, there are protein and finally starchy days.
Basic principles
- Proteins with carbohydrates should not be consumed in one meal, as the digestion process slows down. For proteins, an acidic environment is required; for carbohydrates, an alkaline environment.
- It is unacceptable to consume two protein products (milk + meat) at one time, otherwise the digestive system will be overloaded.
- Proteins and fats are incompatible foods.
- High-carb potatoes, bread, bananas do not combine with acidic ones (citrus fruits, pineapple, cranberries, tomatoes, cherries).
- Proteins with acidic foods also do not combine.
- Starch-containing products are not combined with sugar-containing products. After reading the reviews on the separate food menu for the week, we will see a unanimous opinion: sugar and sweets are generally best eliminated to the maximum.
- Also, at the same time it is not recommended to eat two or more starch-containing products, both cannot be assimilated immediately.
- Watermelon and melon should be consumed separately from other dishes.
- Milk is not combined with anything.
- Half an hour before meals, drink a glass of clean water. This golden rule must be learned by you once and for all.
Below is the most popular and simple menu of separate meals for a week. You can modify it according to your tastes.
Monday
Morning. Oatmeal on water with fruit + tea without sugar. We have an apple before dinner. In the afternoon: 150 g of boiled chicken breast + 150 g of stewed cabbage (broccoli, cauliflower). For a mid-morning snack, you can eat some low-fat natural yogurt. In the evening we eat omelet from 1 egg (you can add some mushrooms), a salad of raw vegetables with vegetable oil and drink a glass of unsweetened natural juice.
Tuesday
Morning. Buckwheat porridge with non-skim milk + tea without sugar. At 12 o'clock we have a bite of a handful of dried fruits. In the afternoon we eat 150 g of fish (baked) + salad + a glass of fruit drink or tea. At 17 o’clock eat an apple and a couple of nuts. For dinner, we eat 100 g of cottage cheese (not higher than 2.5%), you can add 1 teaspoon of honey and sweet fruit (remember when compiling the menu for a week: separate meals do not include mixing acidic fruits and protein products).
Wednesday
In the morning we eat boiled rice (100 g) with fruits, drink tea without sugar. For lunch, eat 150 g of fruit salad. In the afternoon - vegetable broth and scrambled eggs or boiled egg, tomato + greens. At 17:00 you can eat fruit. In the evening - meatball or baked meatball + salad.
Thursday
For breakfast, boiled hard-boiled egg, sweet fruit and tea without sugar. At 11:30 we drink a glass of kefir or yogurt. For lunch - fish with vegetables, tomato juice. At 17:00 we eat 5 pieces of prunes or dried apricots, or dates. At 19:00, mushrooms + cauliflower (baked) + green salad.
Friday
Morning: oatmeal on the water + dried fruits + tea without sugar. Snack fruit. For lunch, vegetable soup (250 g) + boiled meat 150 g + salad of green vegetables. At lunch we eat a handful of nuts + juice. At 19 o’clock: stewed vegetables + couscous, a slice of hard cheese.
Saturday
Morning: a piece of whole grain bread, spread with honey, a cup of tea. Lunch: kefir or natural yogurt. For lunch - 1 hard boiled egg + vegetables + juice. For an afternoon snack - dried fruits. In the evening - a piece of boiled breast or lean meat + salad of vegetables and herbs + juice.
Sunday
For breakfast, a slice of hard cheese + nuts + tea. At 12 o'clock - a fruit salad or just a fruit. For lunch, eat vegetable broth, boiled chicken (100 g) + salad. At 17 o'clock we eat an apple or a pear. For dinner, bake potatoes + salad + juice.
Separate meals: menu for 2 weeks
The diet given above can be extended for 14 days, combining products at your discretion in the framework of the rules of separate nutrition. It is important to observe the drinking regimen (2.5 liters of water per day).
Do not forget about physical activity, but forget about fast food and chips!
Recipes for breakfast, lunch and dinner
Our life is a whirlwind of events, sometimes there is no time to notice everything around, just sleep and eat, not to mention cooking something.
We offer to use the "magic wands". So, attention to everyone who adheres to separate nutrition: a weekly menu with recipes for whipping up may look like this.
Breakfast options
- Porridge. In the evening, pour oatmeal or whole wheat grains with water. Stir in the morning with grated apple, nuts.
- Cottage cheese with berries. Take low-fat cottage cheese and some berries, mix in a blender with the addition of lemon juice and a spoonful of honey. This breakfast can be stored in the refrigerator for no more than a day so that the products are not sour.
- Strawberry Pudding. Pour 3 tablespoons of any cereal mixture (wheat, buckwheat, oats, rye) with boiling water, let it brew. An hour later, mix the "porridge" with mashed strawberries and beat in a blender with a spoon of honey and low-fat natural yogurt (2 tablespoons). Keep refrigerated.
Recipes for lunch and dinner
- Salad. Cut boiled eggs, combine with chopped fresh cucumber, lettuce, add a little vegetable oil.
- Borscht. Grate carrots, beets, chop cabbage and onions (cubes). Boil vegetables in water, add a little salt, chop dill and parsley.
- Mix marinated mushrooms with raw chopped onions, add herbs and season with vegetable oil.
- "Caviar" from a vegetable marrow. Fry zucchini into cubes and fry in vegetable oil for several minutes. Add the grated carrots, squeeze a couple of cloves of garlic from the press, add water and cover. Simmer for about 30 minutes, then add a little salt and leave for another 5 minutes under the lid. Such caviar can be rolled up in cans, adding a little vinegar. And then a delicious salad will always be on the table.
- Meat in foil is a great recipe from a simple separate meal menu for a week. Take beef (chicken, turkey, veal) fillet, 3 cloves of garlic, make cuts in the meat and place the garlic in them, coat the meat with pepper, you can soy sauce, grate the garlic, let it marinate for several hours. The meat is baked in the oven, heated to 200 degrees, for 1.5-2 hours, depending on the size of the piece.
- Potato casserole. Put the sliced potatoes into thin slices in a greased form (half of the total quantity), salt, pepper, sprinkle with low-fat cheese, dill, put the rest of the potatoes on top. Pour 200 ml of skim milk, sprinkle with dill (you can take any greens) and cheese. Cover with foil, send in an oven preheated to 200 degrees for 20 minutes.
90 Day Separate Diet Menu
If you decide on a "long-term strategy", which implies 90 days of separate meals, the menu for the week should be based on 4-day cycles. Every day there are certain foods that cannot be swapped. Below are the days under the numbers and lists of products allowed on each of these days.
1. Proteins. In the process of cooking, you can add pepper and seasonings, then the diet will not seem so dull and bland:
- lean meat;
- seafood and low-fat fish;
- natural dairy products, cottage cheese and cheese;
- meat broth (300 ml), which can be consumed only after eating solid food;
- fresh non-starchy vegetables, green leafy salads, other greens;
- whole grain bread, you can eat it for lunch.
Examples of recipes for a protein day: cheesecakes, baked fish, scrambled eggs, lazy cabbage rolls. It is better to bake food in foil.
2. "Starchy" day:
- cereals (rice, buckwheat and others);
- legumes - soy, chickpeas, peas, lentils, beans;
- vegetables, potatoes;
- vegetable broth + cereal bread or a slice of whole grain bread.
3. Carbohydrates:
- allowed unlimited vegetables, including tomatoes (natural tomato sauce can also be consumed);
- flour products, including bread and crackers;
- cereals: lentils, buckwheat, barley groats;
- yeast-free pastries, also not containing milk and eggs, 4 segments of dark chocolate.
The menu options are buckwheat porridge, vegetable lasagna, casserole, noodles soup, or mashed soup.
4. "Vitamin" day is a holiday! Today you can not cook anything, and eat fruits without restrictions, their juices, vegetables, dried fruits. Allow yourself a handful of nuts and seeds (not more than 25 grams). If you want to cook something, then there are a lot of options for combinations - compotes, fruit salads or baked apples, smoothies - show your imagination.
Day number 29 is very tough, you can’t eat anything during the day, only water is allowed!
Features of a diet in a diet for 90 days
You need to eat three times a day. On a protein day, the intervals between meals should be 4 hours, on starchy and carbohydrate days - 3 hours, two hours - on vitamin days. Have dinner no later than 20:00.
For both women and men, menus for a week of separate nutrition should be compiled taking into account the characteristics of the body's metabolism, reactions to certain foods. It is imperative to know which foods cause allergies, or maybe certain combinations during the diet will be unacceptable for you, very carefully monitor your health. Reduce portions by about half, but you shouldn’t be hungry.
Be healthy!
All the modes described above are as safe as possible for humans, if you choose from those that currently exist in the world. But remember that any diet is stressful for the body, and still discuss a separate nutrition menu for a week (or longer) with your doctor, do not neglect his advice! Perhaps this particular system may not be suitable for you. If there are no contraindications, boldly go ahead! Good luck in the difficult process of losing weight, stay healthy and cheerful and believe in your strength!