The 90-day split meal diet

This is the title of a book by two journalist friends from Slovenia working in the field of gastronomic news. Based on their journalistic and gastronomic experience gained from working in magazines, the girls have created their own system called "90-Day Split Diet". They managed to make the process of weight loss non-starving and not boring, thanks to which the system has found millions of fans in all countries of the world.

Indications

Like other dietary systems, the 90-day split diet aims to reduce body weight. The authors of the system, outlined in the book of the same name, assure that a three-month period allows you to lose weight by 25kg, without experiencing too much hunger discomfort. The real indicators are smaller, but minus 10kg is an excellent result.

• Indications for appointment arise in those who want to lose weight not immediately and briefly, but thoroughly and for a long time. To this end, having patience and persistence for at least 90 days.

When choosing this method, it should be taken into account that its effectiveness is significantly increased in combination with physical activity. The authors do not dictate conditions and do not impose a "mandatory program". On the contrary, the choice is yours: choose what you like, what is pleasant and easy to do. This is a guarantee that the classes will be regular. Just two hours a week of your favorite activities (yoga, exercise machines, dancing, walking) will guarantee an improvement in your weight.

General information of the 90-day split diet.

Features and essence of the diet is that there is a cyclical alternation of protein, carbohydrate and other days with unloading. Such a regime, unlike other dietary techniques, can be used for constant practice.

• The 90-day split diet is combined with fitness. Regular exercise not only improves but also accelerates the result.

The advantage is also that the diet does not require large monetary expenditures: in general, they are comparable to standard spending on this item of the family budget.

Journalists Breda Hrobat and Mojca Poljanshek managed to develop a plan that appealed to many people who wanted to lose weight but did not want to starve themselves, longingly passing by grocery stores and pastry shops. Today, the authors continue to work in this field, although one of them has left her homeland. But both of them are always ready to meet each other and their army of fans, speaking to interested audiences in various cities around the world.

They insist on the peculiarity that concentrating for a while on one component and successive changes of components so accelerate metabolism that weight loss comes without discomfort. Everyone can indulge in a variety of foods and dishes, occasionally not refusing even sweet treats, including for dinner. That is not welcomed by most other diets.

Against the background of the abundance of what is allowed, some restrictions do not seem terrible at all! After all, they are temporary, because the next day a completely different diet is offered. And so it is every four days.

Detailed menu for each day

The methodology "90-day split diet" assumes 3 meals a day, starting with breakfast, the same during the whole period. If hunger is very stressful, then after lunch it is allowed to eat your favorite fruit. The last meal occurs before 20 hours.

The volume of food, regardless of the detailed menu for each day, is determined as follows: the desired amount is divided in half - this is the recommended portion for protein, starchy, fruit days. Motivation of the carbohydrate day for sweet tooth is the allowed evening treats.

The quality of the food, the way the food is prepared and served are important. Boiling and stewing should be the priority processing techniques. Fried foods are allowed occasionally. Bread - in minimal quantities.

• For a healthy diet, unrefined products with minimal processing are preferred. It is better to soak cereals overnight, avoid using oil where you can do without it.

The authors have great respect for tomatoes and tomato sauce, and recommend using these foods daily, except on unloading days.

It is desirable to prepare dietary food yourself. This allows you to control the quality of products, cooking technology and timely serving of dishes. The authors do not limit cooks in the moderate use of salt, spicy herbs, natural sauces, although salt should never be abused.

Recipes

The 90-day split diet program takes into account the cyclical characteristics of the body, namely:

• The morning, from 4 to 12 hours, corresponds to cleansing; the body needs a minimum of food and a maximum of fluids.
• Day, from 12 to 20 hours, the body optimally takes in and processes nutrients.
• At night, from 8 p.m. To 4 a.m., rest is required for normal digestion; the ingestion of new portions is undesirable.

The meal recipes change daily as the concept of the day changes.

1. For a protein menu, chicken breast cut into pieces and fried in olive oil will do. Garlic and spices, chili pepper add flavor and aroma. The ingredients are poured with water and stewed under a lid until ready, served with salad and other greens.
2. Pasta has an important place in the carbohydrate diet. It is good if it will be homemade dumplings-noodles. They are prepared from flour, water, adding a little salt. The dough is kneaded to a consistency that it passes through a colander with large round holes, and pressed through these holes directly into boiling water. The cooked product is served with sauteed onions and herbs.
3. On a starchy day, you can't do without potatoes. Casserole-moussaka - a dish that will be to the taste not only of those on a diet, but also all members of the family. To prepare it, you will need boiled potatoes, peeled and cut into circles. In the form of layers lay these circles, lentils, tomatoes, carrots, season with oil and pepper, pour broth or milk. Sprinkle the finished casserole with herbs.
4. Vitamin day is a joy for fruit lovers. Prepare yourself a sweet and vitaminized treat of pears. Slice 3 large fruits, soften them in a pan with water, vanilla, cloves, add cinnamon and honey to the cooled dessert. After the honey has dissolved, sprinkle the slices with grated nuts.

Benefits

The creators of the 90-day split diet are convinced that incompatible foods in the stomach "do not make friends" with each other. Their digestion is significantly hampered, and this leads to the deposition of fat on the body, slags in the digestive system, blood and blood vessels. The benefit of the diet is that it does not allow such a development.

The principles of the system are such that on their basis it is realistic to build a healthy diet and make it a norm of life. Those who find it difficult, for stable weight can repeat the diet regime, but not earlier than 3 months after the 90-day diet.

The diet involves the following rules:

• Breakfast is the same every day (vinegar-honey drink and fruit).
• Lunch is on time.
• Dinner is before 8 p.m., moderate.
• Fruit snacks (apple, orange) are allowed.
• Drink plenty of water.
• Coffee, tea - unsweetened, milk on protein day.
• Juices of any kind are considered food.
• Any cooking method except frying.
• Exercise, walking is encouraged.
• Alcohol is forbidden.
• The unloading day is carried out exclusively on water.
• It is recommended that you keep a food diary.

What can and what can not?

What can I eat?

The 4-day cycles of the 90-day split diet alternate in the strictly recommended order. The days are as follows:

1. protein;
2. starchy;
3. carbohydrate;
4. vitamin.

It is the protein day that determines the beginning of each cycle. After 7 such cycles there is the unloading day. It is also called aqua-day, because then you do not need to think about what you can eat: on the 29th day you drink water - without gas or any additives.

• It is not difficult to calculate that the 90 diet days include the following elements: 21 full cycles, 3 aqua days plus a short three-day cycle without a vitamin day.

The 3-month period provides an opportunity to adapt to the food order, leaning toward healthier habits and nutritional requirements than before.

You should start your morning daily with a serving of mineral water mixed with a teaspoon of vinegar and honey. Warm water and apple cider vinegar is preferable. After drinking, it is time for breakfast, which consists of 1-2 fruits and a portion of berries. You can use whatever you like: seasonal, exotic, favorite.

The protein day diet includes any meat, fish, eggs, dairy products, non-starchy vegetables, a slice of whole-grain bread.

The starchy day is less varied. The food consists of legumes, cereals, potatoes, vegetables, vegetable broth. A slice of the same bread is also allowed at lunch.

• Carbohydrate day is a paradise for lovers of flour. Pasta and yeast-free pasta, pizza with vegetables, crackers, even a brownie for dinner; vegetables, tomato sauce, cereals, 20g of chocolate complete the menu.

Vitamin day, as you can guess, abounds with fruit and vegetable products, including dried fruits, seeds, nuts, juices. The infusion obtained by soaking dried fruits is in use.

Drinking regimen includes 2 liters of plain water, tea and coffee are not prohibited (with milk only on protein days). Freshies and smoothies are considered food, not drinks, so they can be taken only on days when such food is allowed. Alcohol is strictly forbidden by the authors, as it interferes with weight loss.

What can't you eat?

Every weight loss system first answers the question: what should I not eat? This is important for a person who is going to lose weight, but always hoping to do it "with little blood", that is, if possible, not too radically changing the way of life. And if he is forbidden all his favorite things, he may refuse such a method.

• It is only later, in the process of dieting and with the appearance of promising hints of the desired result, may come the realization of the importance of change.

The 90-day split diet is good because it gets rid of excess weight and bad habits, allows you not to gain weight again and to acquire healthy habits. And all this without requiring special food feats in return!

One of the principles of the system is not to combine protein components from different sources in one meal. That is, do not combine meat with beans and fish with eggs. Do not prepare dairy or cottage cheese sauces for meat and fish.

Liquid food should be eaten only after solid food. Bouillon cubes, concentrated soups of industrial production are allowed.

• Bread cannot be eaten in regular quantities, only a slice exclusively at lunchtime.

Compensate for the lack of salt in cooking with spices. You can not eat whenever you want, more often than the standard three times a day. Snack - only fruit snacks.

You should not eat more than half the usual amount. Less food should be prepared for dinner than for lunch.

Contraindications

Any diet has contraindications. As a rule, a visit to a doctor is necessary to detect them, and this should not be neglected.

The ban on the 90-day split diet concerns pregnant and lactating women, children, patients of gastroenterology departments. The system does not pose any danger to others wishing to lose weight.

Possible risks

Everyone who is familiar with the problem of excessive fullness should realize that the key to a beautiful figure is a healthy lifestyle, which consists of a set of healthy habits. The 90-day split diet not only effectively reduces weight, but also helps to develop these habits.

If the rules are followed and the correct way out, the risks associated with the diet are minimal. Food portions should be increased gradually, and it is desirable to keep the separation and mode of intake the same.

With a quick return to the previous way of eating, if it is far from perfect, the extra pounds return just as quickly, sometimes - on a couple of "colleagues".

Complications

To avoid possible complications, you should not act under the influence of emotions. It is necessary to take into account the state of health and, in fact, the need to resort to the 90-day split diet. The best advisor in this matter is a family doctor.

It is contraindicated to use the system in the presence of GI diseases, pregnancy and breastfeeding children.

Testimonials

Girls sharing reviews claim that the diet works. Larisa writes that at the beginning of the 90-day split diet she really needed willpower. And then, having seen the result, the aide was the excitement that appeared.

Junata reports a nice bonus: tighter skin after a 5-month period. Sandra writes that the weight loss was "easy and fun" for her and her coworkers.

Results

The authors of the diet do not promise a quick result. They recommend that after the completion of the 90-day period do not stop drinking quality water in the morning and eat 2 fruits, following the principles they propose. That is, do not mix types of food and continue to eat three times.

They convincingly prove that the 90-day split diet really changes the food culture. Appetite decreases, you want to eat "on schedule" and somewhat less. Although, if desired, the volume of food is allowed to slightly increase. Psychologists confirm this thesis: indeed, any new habit becomes stable within 3 months.

If the result is measured in figures, they look like this: if the weight is not too high, 1-3 kg are lost per month; too full people can lose 18-25 kg in 3 months. During this time the body gets used to healthy food and regulates the received energy evenly for the whole day. This helps to stay in a cheerful state of body and mind and not to store excess in fat depots.

Among the abundance of weight loss techniques, the 90-day split diet is characterized by relative ease. Everything is possible, but not always. The diet is suitable for those who are ready to "work" on themselves for a long time and methodically, without restricting themselves too rigidly. Those who want a quick effect can look for other options.