90 day separate diet. basic principles

Wanting to look slim, girls do not disdain any diets. Often they are not effective and also have a negative effect on health. It is difficult to choose a good technique that will not only help you lose weight, but also will not harm the body. Today, one of the safest diets is considered the 90 day diet. With it, you can not only lose those extra pounds, but also significantly improve the overall condition.

The 90-Day Separate Diet: Basic Principles

This method of losing weight is ideal for those who have a broken metabolism and excess weight exceeds more than 20 kg. The basic principle of the 90-day diet is a separate diet, which is very useful for the body. Before you start a diet, you first need to weigh and measure their volumes. You will only have to stick to a special menu until you achieve the desired results. Diet can be combined with various physical activities (jogging, walking, exercising, squats, swimming, etc.).

A 90-day diet involves 4-day food cycles. Every day you need to use a certain set of products.

  1. The first day - protein. During this period, you need only eat protein foods (seafood, fish, meat, eggs, cottage cheese, dairy products). Do not forget about vegetables.
  2. 2nd day - starchy. You can afford cereals, potatoes, cereal bread and beans.
  3. 3rd day - carbohydrate. On this day, you can eat cereals, yeast-free pastries, cereal bread, cookies, vegetables and pasta. In the evening, you can treat yourself to bitter chocolate or some kind of dessert.
  4. 4th day - fruit. Eat a variety of fruits, dried fruits, seeds, nuts, freshly squeezed fruit juices. Every 29 day of the diet, arrange a fasting day on the water. After him, the process of losing weight should again begin with a protein day.

90 day separate diet

Dietitian recommendations

To achieve maximum results, you must adhere to the following recommendations for all 90 days:

  • For breakfast, eat only fruit;
  • Dine not start before 12 o'clock. If dinner time has not yet come, and you feel hungry, arrange a snack of fruit;
  • Between lunch and dinner, keep a break of 3 hours, and on a protein day - 4 hours;
  • On a fruit day, eat food with a break of 2 to 3 hours;
  • You can not eat after 20:00;
  • For lunch, eat your full portion, for dinner - reduce it by 2 times;
  • Buy only high-quality and fresh products;
  • For cooking and filling food, use vegetable oil (olive, corn, linseed and sunflower);
  • Food is better to use stewed or boiled, cook in the oven or double boiler;
  • Limit salt intake. During cooking, you can use seasonings and herbs;
  • Drink plenty of fluids - at least 2 liters per day. Allowed to drink juice, compote, tea and coffee;
  • Keep track of caloric intake;
  • 2-3 times a week to exercise.

Sample menu

90 day separate diet

Protein days.

  • Breakfast: any identical fruits - 2 pcs.
  • Lunch: stewed or boiled lean meat - 250 g, or eggs - 2 pcs., Or cheese - 150 g, or cottage cheese - 200 g. Fresh vegetable salad - 400 g; meat broth - 300 ml and rye bread - 1 pc.
  • Dinner: the same as for lunch, only without broth and bread.

During the day, drink water, tea and not more than 200 ml of skim milk. Do not allow the simultaneous use of different types of protein foods.

Starchy day.

  • Breakfast: any identical fruits - 2 pcs.
  • Lunch: any legumes - 200 g, or rice - 200 g, or potatoes - 200 g. Vegetable salad - 300 g or vegetable broth - 300 ml, rye bread - 1 pc.
  • Dinner: the same as for lunch, but without bread.

Carbohydrate day.

  • Breakfast: any identical fruits - 2 pcs.
  • Lunch: pasta - 200 grams, or pizza - 250 grams, or tomato and vegetable gravy with salted crackers - 250 grams. Any cereal - 200 grams
  • Dinner: cake - 1 pc., Or cookies - 4 pcs., Or ice cream - 100 g. Be sure to eat some bitter chocolate.

Fruit day.

Throughout the day, you can afford any kind of fruit, baked or uncooked. You can also eat dried fruits, seeds and nuts. In the daily diet, you can include fruit soups or mashed potatoes, compotes, adding a little sugar. However, if you are not a fan of fruits, you can combine them with fresh vegetables.

After leaving the diet you will need to stick to a low-calorie and balanced diet, otherwise, you will gain extra pounds. You can repeat the diet only after 3 months.

Useful recipes


90 day separate diet


  1. Beef - 600 g
  2. Onions - ½ pcs.
  3. Vegetable oil
  4. Salt and pepper to taste


  • Wash the beef, peel off the films and lived. Cut the meat across the fibers into large pieces. Peel the onion, chop it. Add salt, pepper and vegetable oil. Mix well.
  • Moisten each piece of meat in the prepared mixture, roll it with a straw, fix it with a thread or a toothpick. Fry the zrazy until brown crust, then pour a little water, close the lid and simmer for 1 - 1.5 hours. Vegetables are ideal as a side dish for zrazam.

Carrot puree


  1. Potatoes - 5 pcs.
  2. Carrots - 2 pcs.
  3. Vegetable oil - 1 tsp.
  4. Salt and pepper to taste


  • Boil the potatoes in a uniform. Boil carrots separately, but do not pour out the water after it. Peel the potatoes and mash them with the carrots. Add vegetable oil, salt and pepper.
  • If necessary, add water in which the carrots were boiled. The vegetable salad with the addition of 1 tbsp l is ideal for mashed potatoes. corn.

Pasta with sauce

90 day separate diet


  1. Wholemeal Pasta - 120 g
  2. Tomato paste - 2 tbsp.
  3. Olive oil - 1 tsp.
  4. Garlic - 1 clove
  5. Basil, pepper and salt - to taste


  • Peel the garlic, pass it through the press, fry with tomato paste in olive oil. Fill with water and simmer for 5 minutes.
  • Whip the prepared sauce with a mixer, add salt, basil and pepper. Separately boil the pasta. Pour the resulting sauce over the pasta and serve it to the table.

Baked fruit


  1. Orange - 1 pc.
  2. Kiwi - 2 pcs.
  3. Banana - 1 pc.
  4. Plums - 2 pcs.
  5. Raspberry - 200 g
  6. Orange juice - 150 ml.


  • Wash and peel all fruits. Banana and kiwi cut into slices. Separate the orange into slices and cut the plum in half or diced.
  • Put all the fruit on a wide dish, pour orange juice and mix a little. Transfer to a baking tray, put in an oven preheated to 190 degrees and cook for 7 minutes.

90-day separate diet: table

90 day separate diet

Reviews about the diet and its results

Many consider the 90-day diet an effective method of losing weight. After leaving it, you can lose 18 - 25 kg.

  • Natalia: Diet is just wonderful! True, it is not suitable for those who want to lose weight quickly. After it, I did not have stretch marks, the skin does not lose its elasticity. As a result, I lost 18 kg. Everything suits me completely.
  • Valentina: This diet just hit me. Firstly, it has practically no restrictions, secondly - to lose weight right before your eyes, and thirdly, you can even afford a sweet tooth. For 90 days I lost 23 kg, and I'm a nursing mother.
  • Alina: Cool diet! Losing weight on it for the 2nd time. For the first time dropped 21 kg. How much I lose weight this time, I do not know. It is now 30 days, and on weight already minus 10.5 kg. This is the perfect technique, advised her to her friends.

A 90 day separate diet is an effective and useful technique. By following simple principles, you will not only achieve the desired results, but also change your view on the daily diet. Despite all the advantages, before you go on this diet is recommended to consult with a specialist.

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