90-day diet

In pursuit of beauty and slimness, many of us try more and more new diets. Short-term dietary schemes are very popular - for example, a 3- or 5-day diet. However, in order to guarantee the preservation of the obtained weight loss result, it is recommended to lose weight slowly. The 90-day diet, which was invented by nutritionists from Slovenia, is perfect for this. The ninety-day diet principle is varied and gives excellent results in getting rid of excess weight.

The essence of the 90-day diet

The ninety-day diet is recommended primarily for those who suffer from a slowdown in metabolic processes, as well as those who are overweight by more than twenty kilograms. Three months is the optimal period for successful weight loss and a guarantee that the lost weight will not return.

The essence of the diet is an emphasis on separate meals, which facilitates the digestion of food. And reducing the energy value of the diet is the basis for successful weight loss.

The transition to a separate diet may seem difficult at first: many experience significant discomfort and a constant feeling of hunger. However, the body usually quickly gets used to positive changes, so the further period of the diet proceeds without problems.

Before starting to follow a separate diet, it is advisable to measure your initial weight, as well as your waist and hips. Further measurements are recommended to be taken once a week, on a day convenient for you.

It is recommended to combine changes in nutrition with physical activity. This could be walking, jogging, cycling, or simply morning exercises – your choice.

Helpful Nutrition Tips for the 90 Day Diet

• The morning meal should consist only of fruits.
• It is recommended to start lunch no earlier than midday. If you feel hungry earlier, you can satisfy it with some fruit.
• Main meals should be separated by a gap of three hours. During protein days, this gap should be four hours.
• There are no restrictions on fruit consumption during fruit days.
• It is not recommended to eat 2-3 hours before going to bed.
• Dinner should be half as "light" as lunch.
• Try not to eat store-bought semi-finished products and fast food – prepare meals only from high-quality products.
• Don't neglect vegetable oils - add them to salads.
• Preference should be given to boiled, stewed and baked dishes.
• Instead of salt, try using seasonings - it's much healthier.
• Don't forget about your drinking regime: at least one and a half to two liters per day.
• The average weight loss over a three-month period can be around 20 kg.
• There are no special features to exiting the diet: you can immediately switch to a normal diet. However, it is important to avoid overeating and eating a lot of sweets and flour products. It is good if you continue to eat fruit in the morning and drink clean water. By the way, most people losing weight admit that after three months of separate meals they have become so accustomed to it that it becomes difficult to return to old eating habits.
• You can follow the diet again after taking a break of three months.

The positive results of the diet are noted due to the natural cyclicality used in nutrition:

• From 4:00 a.m. to noon, a natural cleansing cycle occurs, which involves minimal food consumption and maximum possible fluid intake;
• from noon to 8:00 pm – this is the time for main meals, with a certain combination of products;
• from 8:00 pm to 4:00 am the next day – time for the body to rest from processes associated with digestion.

What you can eat on the 90-day diet:

• You can eat almost all foods, most of which are listed in the diet menu.

What you shouldn't eat:

• categorical prohibitions exist only for products that contain synthetic fillers, as well as large amounts of salt and sugar;
• You cannot combine meat dishes with eggs, kefir and cottage cheese with meat or eggs.

For each day of the diet, a specific list of products is planned:

• The first day of the diet involves a protein diet. Any protein products are allowed, such as meat, fish, dairy products, eggs.
• The second day is a starchy diet. Products rich in starch are allowed, such as potatoes, beans, dark bread and all kinds of porridge.
• The third day is carbohydrate. It is permissible to eat porridge, dark bread, vermicelli, unleavened cookies, vegetable dishes. If you want something sweet, you are allowed to eat a little dark chocolate.
• The fourth day consists of a fruit menu. The diet of this day includes not only fruits and dried fruits, but also nuts and seeds, of which no more than 25 g are consumed at a time. You can also drink freshly squeezed juices, which are not considered a drink, but a full meal.

Every 29 days of the diet, you should unload the body, when instead of all meals you are allowed to drink only plain water. The next day after unloading should be protein.

90 Day Diet Menu

Protein menu: for breakfast – any two identical fruits (for example, two oranges, or two bananas, etc.). For lunch:

• white meat or lean fish, or an egg dish, or dairy products;
• freshly chopped salad;
• a piece of dark bread.

For dinner, you can eat what is left over from lunch (reducing the portion by half). The exception is bread, which is better not to eat in the evening.

Throughout the day you can drink still water, various teas and dairy products (up to 200 ml).

Starchy menu: Breakfast – the same as the previous day. For lunch:

• beans (200 g), or potatoes (200 g), or rice porridge (200 g);
• a piece of dark bread;
• salad of any vegetables.

For dinner you can have the same dishes that you had for lunch, except for bread.

Suitable drinks include water and tea without sugar.

Carbohydrate menu: breakfast is the same as in previous days. For lunch:

• noodles with aromatic herbs, or pizza with tomatoes, or stewed vegetables with tomato sauce (no more than 200 g);
• dry biscuits, kefir pancakes (no more than 250 g);
• buckwheat or millet porridge (200 g).

For dinner, you can allow yourself a few cookies, or up to 100 g of ice cream, or a piece of cake (70-80 g). You should definitely eat 10-15 g of dark chocolate.

Vitamin menu: breakfast, lunch and dinner should consist only of fruits and fruit dishes. Additionally, you can eat a handful of nuts, seeds or dried fruits.

These days alternate one after another throughout the 90 days. Every 29 days a water fasting day is recommended.

If you want to speed up your diet, or rather, its results, you can reduce the portion sizes or the energy value of your meals.

Recipes for the 90-day diet

When starting a diet, many people ask themselves: what dishes can be prepared so as not to deviate from the proposed menu? Let's try to experiment with permitted products depending on the diet day.

Baked pangasius for protein menu

Ingredients: pangasius fillet (or other fish) – 1 kg, onion – 2 pcs., tomato – 1 pc., sweet pepper – 1-2 pcs., grated cheese – 100 g, sour cream – 200 ml, seasonings for fish.

Cut the fish into bite-size pieces. Cut the onion into rings. Combine the onion rings, sour cream and seasonings in a container. Mix.

Place the sliced fish into the sour cream mixture, carefully wetting each piece. It is advisable to put the fish in a cool place for half an hour to marinate.

Grease the form with sunflower oil and lay baking paper. Put the fillet marinated in the mixture on top. Spread the remaining sour cream mixture evenly over each fish piece, put the tomatoes cut into slices on top. Sprinkle with grated cheese.

Place in the oven at 200°C for about half an hour. When serving, you can sprinkle with herbs.

[ 1 ]

A rich soup for a starchy menu

Ingredients: rice cereal – 50-70 g, one onion, one carrot, a can of canned beans, 3 medium potatoes, seasonings, vegetable broth.

Add rice, diced potatoes, chopped carrots and onions (previously fried in vegetable oil) to the boiling broth. Cook until done. 10 minutes before the end of cooking, add beans, seasonings and sprinkle with herbs. When serving, you can add half a tablespoon of sour cream.

[ 2 ]

Porridge for a carbohydrate menu

Ingredients: corn grits – 200 g, millet – 100 g, milk – 700 ml, a little sugar, a little butter, 100 g raisins (or chopped dried apricots), 600 ml water.

Rinse the cereals, boil them first in water, then add milk, add the remaining ingredients. Cook for about 20 minutes, then cover with a lid and leave. After half an hour, you can eat!

Salad for fruit menu

Ingredients: 3 tablespoons of yogurt (no additives), one orange or two tangerines, one banana, one pear (or apple), 100 g of chopped walnuts.

Cut the fruit randomly, mix carefully and season with yogurt. You can add almost any fruit, to your taste.

Bon appetit!

It is good if you are physically active throughout the diet. Do physical exercises at least half an hour a day, but regularly.

If you, by chance or for some other reason, violated the dietary instructions, do not worry. The main thing is not to interrupt separate nutrition and continue to follow it further. Do not forget that every day you are getting closer to the cherished goal.

The 90-day diet, like any other diet, must be approved by a doctor after he or she has made sure that you have no contraindications. Such contraindications may include diseases of the digestive system, as well as infectious diseases that weaken the body. Such contraindications may include diseases of the digestive system, as well as infectious diseases that weaken the body. It is not recommended to use the diet during pregnancy.