Separate meals for weight loss: menu for the week, food combination table, recipes, reviews from those who have lost weight

The essence of separate nutrition

The essence of nutrition is very simple and fits into one sentence: if you eat incompatible foods, they will not be able to be properly absorbed by the body, so the unoxidized substances will go into fat cells for a long time.

Getting rid of excess fat is difficult. Simply going on a starvation diet or actively playing sports will not help.

A starvation diet is generally contraindicated. Weight comes off sharply, but more due to water rather than fat. Dehydrated skin tends to sag, and it will be difficult to restore its elasticity.

Recipes for separate meals

Salad with cheese without mayonnaise

Ingredients for 4 servings:

• 200 grams each of cauliflower and green beans;
• 3 pieces of bell pepper and tomatoes;
• 1 piece of young zucchini;
• 100 grams of cheese;
• herbs, olive oil, lemon juice.

Preparation:

• Boil the cauliflower and green beans in salted water for about 10 minutes.
• Cut bell peppers and tomatoes into strips.
• Grate the zucchini and fry in olive oil.
• Tear the greens with your hands, add the diced cheese to the vegetables, pour in lemon juice, and stir. Salad ready!

Boiled rice with fried vegetables

Ingredients for 4 servings:

• 2 cups rice;
• one package of deep-frozen vegetables;
• onion;
• olive oil.

Preparation:

• Remove the bag of frozen vegetables from the freezer ahead of time.
• Rinse the rice, boil until tender, strain.
• Fry the onion until translucent in a small amount of olive oil.
• Add salt and a mixture of vegetables to the onion. Fry for 10 minutes.
• Add rice to the frying pan and fry until the rice is heated through.
• Serve sprinkled with herbs.

Baked apple

Ingredients for 4 servings:

• 4 apples;
• 85 g dried fruit mixture;
• 1 tsp. cinnamon.

Preparation:

• Rinse the apples.
• Cut out the core.
• Mix dried fruits with honey.
• Stuff apples with dried fruit mixture.
• Bake in the oven at 1900C for 40 minutes until the apples soften.
• Sprinkle baked apples with cinnamon.
• The dish is ready.

In this article, you learned all the principles and rules of separate nutrition, about the features of the process of digesting food groups, diets based on blood types, raw nutrition and weight loss. You have learned to combine foods for normal digestion.

Eat the best combination of foods, don't overeat, drink clean water every day and be active. Lead a healthy lifestyle, be optimistic and you won’t be afraid of any disease!

Basic principles and rules of separate nutrition for weight loss

Nutrition is based on separate intake of proteins and carbohydrates.

The following conditions are necessary for assimilation:

• different acidity and enzymes;
• absorption rate.

A separate intake of food is required. Protein is processed in an acidic environment, carbohydrates in an alkali.

Seven rules for eating

Separate meals, or the “Shelton method”, also imply special rules for eating.

Rule #1 : Don't drink while eating.

This is very important, and adherents of separate nutrition must strictly follow this rule. Shelton was against drinking tea or coffee, believing that they stimulated the appetite and thus contributed to overeating. The nutritionist himself preferred water to all drinks - not too chilled, but not heated either. Shelton's research showed that water leaves the stomach 10 minutes after taking it. If you wash down food with liquid, the latter will remove most of the diluted digestive juice from the body. This will weaken the digestion process. In addition, a person who “washes down” his breakfast, lunch or dinner, instead of thoroughly chewing and moistening his food with saliva, swallows the food moistened and semi-chewed, and therefore not treated with a digestive enzyme.

So, according to Shelton, you should drink 10-15 minutes before meals, 30 minutes after eating fruit, 2 hours after starchy foods and 4 hours after protein foods.

Rule No. 2. Food must be chewed thoroughly. Fully chewed food is immediately exposed to digestive juices, while quickly swallowed pieces take much longer to digest. Chewing also promotes a quick feeling of fullness.

Rule #3: Use only lean meat. Do not eat smoked meats or fatty meats.

Rule No. 4. Meat, poultry and fish should be steamed, boiled, stewed or grilled. Cook for one meal - do not reheat food.

Rule #5: Eat more often. According to Shelton, the interval between taking proteins and carbohydrates should be 2 hours. This means that instead of the usual breakfast, lunch and dinner, you can allow yourself to have a snack every 2 hours.

Rule No. 6. Reduce your intake of salt, pepper and other spices and seasonings. Shelton advised avoiding spices altogether. He believed that they were useless and unnecessary for the body, they distorted the sense of taste, inhibited the absorption of food and contributed to overeating.

Rule No. 7 . Don't force yourself to eat. Don't eat if you feel sick. Don't eat if you have serious work to do.

Product Compatibility Chart

Separate meals for weight loss, a menu for the week, a table will help you adjust your weight.

Proteins:

• avocado;
• seeds;
• beans;
• bird.

Can be combined with (low-starch and non-starch):

• green beans;
• zucchini;
• white and red cabbage;
• corn;
• parsley;
• tomatoes;
• rhubarb;
• chicory;
• garlic;
• spinach.

  
  Product compatibility table for separate meals. The weekly menu for weight loss should be compiled in accordance with fully compatible products

Pair with starchy artichokes.

Low-starch and non-starchy:

• green beans;
• zucchini;
• corn;
• parsley;
• tomatoes;
• rhubarb;
• radish;
• mute salad;
• asparagus;
• pumpkin;
• chicory;
• garlic;
• spinach.

Compatible with grain:

• buckwheat;
• flour;
• oats;
• millet;
• rice.

Sweet fruits: everything.

Pairs with sweet and sour: everything.

Sweet and sour fruits are combined with sour ones, and melon is combined with watermelon.

For preparation, it is recommended to use the information from the table. Protein is combined with non-starchy or low-starchy vegetables. If you look at the table that displays this information, you can additionally see a list of products. Accordingly, select a recipe from the selected products and prepare a complete dish.

In the protein column, there is poultry among the various foods. According to the table, it is combined with starchy and non-starchy vegetables, which, in turn, are also combined with each other. If you take some vegetables and seasoning from the lists, then in tandem with chicken you will get an excellent dish called “stewed chicken with potatoes and vegetables.”

If you remove potatoes from the list, and instead take legumes and add hot peppers, you will get a delicious Mexican dish “spicy chicken stew with beans and vegetables.” Remove the beans, add corn, and you get a Spanish-style dish.

For salads, you need to combine fruits from the “sweet” and “sweet and sour” columns.

Separate diet menu

Let's look at an approximate menu by day, designed for one week (for convenience, create a menu in advance in accordance with the table of permitted products).

A split diet involves eating a specific block of foods per day:

The first day is protein (meat) - breakfast (two fruits and a glass of fresh berries), lunch (one hundred and fifty grams of salmon steak and one hundred grams of green salad), afternoon snack (a sandwich with lettuce, chicken and fresh tomatoes), dinner (a glass of kefir and fermented baked milk ).

The second day is starchy (vegetable) - breakfast (one glass of berries and two fruits), lunch (two hundred and fifty grams of vegetable stew), afternoon snack (two hundred grams of fried potatoes with turmeric and celery), dinner (a handful of dried fruits).

The third day is carbohydrate (delicious) - breakfast (one glass of berries and two fruits), lunch (three hundred grams of boiled or steamed poultry), afternoon snack (spaghetti with tomato sauce and basil), dinner (sugar-free tea with biscuit).

The fourth day is vitamin (fruit) - breakfast (berries and fruits), lunch (two hundred and fifty grams of fruit salad), afternoon snack (two hundred grams of baked apples with cinnamon), dinner (two or three pieces of fresh melon).

The fifth day is protein - breakfast (berries and fruits), lunch (two hundred and fifty grams of green salad with legumes and avocado), afternoon snack (two hundred grams of protein omelet with cheese and ham), dinner (two hundred grams of low-fat cottage cheese).

The sixth day is vegetable - breakfast (fruits and berries), lunch (two hundred grams of stewed with garlic and carrots, eggplant, fifty grams of whole grain bread), afternoon snack (two hundred grams of potato casserole with herbs), dinner (medium-sized banana, definitely not overripe).

The seventh day is carbohydrate - breakfast (fruits and berries), lunch (two hundred and fifty grams of vegetable lasagna), afternoon snack (one hundred and fifty grams of any pie), dinner (one cup of hot dark chocolate).

Prohibited foods for separate meals

Not compatible:

• fish with buckwheat and other cereals;
• seafood with legumes;
• fish and seafood with sour cream.

These foods take different times to digest.

Also not compatible:

• Tomatoes with cereals: the acid in tomatoes prevents the absorption of starch from cereals.
• Meat products, eggs and mushrooms with sweet vegetables and fruits: these proteins take a long time to digest.
• Sugar leads to fermentation.

Bottom line: proteins will not be able to be absorbed because they will have time to ferment in sugar.

For breakfast, many people prefer hot toast with coffee. Fiber and complex carbohydrates are not absorbed due to coffee, so the body will receive pure caffeine in the morning, which in this form is harmful to health.

Separate meals for weight loss: menu for the week

Separate meals for weight loss, a menu for the week, a table and some willpower will help you lose weight. The table can be customized to suit your own preferences, printed on paper and hung in the kitchen.

If on a fasting day completely refusing to eat for the whole day is a burden, you need to choose one of two foods from the list and eat only one of them during the day:

• low-fat kefir;
• apples (mostly sour or sweet and sour varieties).

Both products perfectly clean the gastrointestinal tract. Apples stimulate the production of hydrochloric acid. Your stomach will growl. To dull hunger, you need to drink a glass of water. Malic and stomach acids sweep away old foods that have undergone putrefactive processes from the walls of the gastrointestinal tract.

Kefir populates the intestines with beneficial bacteria, which drive away pathogenic microflora . Lactic acid also helps dissolve old feces from the intestinal walls.

These two products are found in the weekly menu just to cleanse the gastrointestinal tract of metabolic products from old fat.

If you make do with just water on Sunday, the cleansing processes will occur due to your own stomach acid.

Separate meals for weight loss will help cleanse the gastrointestinal tract over the previous 6 days. The menus for the week in the table are conditional. Products on the menu can be replaced, but it is advisable not to deviate too much from the plan. For example, if you don’t have fish and seafood on hand, you can replace them with dietary white poultry meat. Banana is replaced with melon, carrot, watermelon or yellow pear.

An apple can be replaced with a glass of low-fat kefir if it is no longer on the menu that day. The omelet can be replaced with mushrooms or seafood.

During the week, you need to make it a habit to drink 1-2 cups of green tea and one and a half to two liters of clean water. One dose of green tea can be replaced with herbal tea to cleanse the kidneys or liver.

On a fasting day, instead of an apple, kefir or water, you can drink effective herbal infusions to cleanse the gastrointestinal tract and lymph.

There is another effective diet based on juices. It's called juice therapy. You can squeeze juice out of all fruits and vegetables, and with the addition of pulp or berries you get a healthy puree.

• Carrots can be squeezed in a juicer to produce sweet juice. If you drink it, you can forget about hunger for a while. If you add pulp to the juice, the resulting puree can replace a full breakfast of porridge.

• To avoid hunger for longer, cream is added to carrot juice or puree. And if you add beet juice to the orange juice, then this tandem will cleanse the intestines and blood in the lymph well.
• With cabbage juice, intestinal peristalsis will work and ulcers will heal.
• You need to be careful with fresh apples. They increase the production of hydrochloric acid and the feeling of hunger, so failures in the diet are guaranteed. During fasting, apple juices must be diluted with carrot, pear, watermelon or at least water.
• You cannot drink pure beet juice. It can lower blood pressure and also cause mild diarrhea a day or two after consumption at the most inopportune moment, when the nearest toilet is far away.

Principles of approach

The basic principles of separate nutrition are based on the following aspects:

• Dividing the number of meals by the maximum allowed.
• Only one type of nutrient is consumed at any given meal.
• Do not mix products with a combined nutrient composition.
• Complete rejection of unhealthy junk food.
• The ability, with rare exceptions, to combine different types of nutrients, if they undergo the same fermentation.
• A large amount of fiber to regulate the processes of food digestion in the gastrointestinal tract.
• Maximum unloading of the gastrointestinal tract.

Using the table, it’s easy to create a diet plan for the day and week. But we must not forget other nuances of separate nutrition. For example, the main meal is in the afternoon, and in the morning there is a minimum of food. Portions should be small. Fruits or nuts are suitable as a snack.

Breakfast

It is preferable to start the day with juicy fresh fruits (no more than three types). They are easily and quickly digested, pleasant to the taste, and charge you with the necessary energy for work. Canned or dried fruits are not suitable and do not bring any benefit. Porridge from any cereals and tea without sugar are acceptable. During the week, alternate rice, buckwheat, millet, and oatmeal.

Dinner

Vegetable salad or soup, protein (fish, poultry, lean meat). Another option: salad with a starchy product (potatoes, pasta).

Dinner

Cottage cheese with stewed vegetables. Baked vegetables with cheese. Or a salad of fresh vegetables with any meat dish (omelet).

Diet menu for weight loss for 90 days

A popular 90-day diet helps you lose up to 25 kg per course. The peculiarity of the menu and diet is cyclical. One cycle consists of 4 days. This turns out to be 21 cycles with three fasting days. A fasting day is arranged for every 29th day in cycles.

Separate meals for weight loss, a menu for the week, a table for the cycle are extremely simple, they consist of only 4 points, that is, days:

• protein;
• starch;
• carbohydrate;
• vitamin.

Focusing on days, you can independently, without nutritionists, develop your own menu for every day, based on personal preferences and meal schedule.

Every morning you need to drink a glass of a sweet drink.

Recipe:

1. pour warm carbonated mineral water into a mug;
2. add a spoonful of honey and 10 drops of apple cider vinegar;
3. stir and drink.

Every day for breakfast you need to eat 2 fruits (2 apples, or 2 pears, 2 oranges, tangerines, kiwis).

All lunches and dinners go according to plan according to the day in the cycle:

• on a protein day - fish, eggs, seafood, mushrooms, nuts;
• starchy - potatoes, beans and other starchy vegetables;
• in carbohydrate - grains, vegetables, you can allow baked goods;
• in vitamin - vegetables and fruits.

Features of the diet: separate meals

The basic principle of the diet is separate meals, but you still need to combine a variety of foods in your diet. The separate food diet menu includes both sweet and starchy foods. The goal of the 90-day diet is to teach the body to eat properly and absorb the necessary substances as much as possible, while normalizing all metabolic processes. But despite this attractiveness, there are still limitations to separate meals.

The principle of a separate diet is a duration of three months with a clear distribution into nutritional cycles. The cost of losing weight is comparable to regular food expenses. This type of weight loss can be turned into a system of regular nutrition, the most important thing is that the body is comfortable and harmless. You can combine the diet with sports activities. As a result, during the course you can lose from three to twenty-five kilograms, depending on the amount of excess weight.

Recipes

The first course recipe, which is suitable for a vitamin day, as well as for any weight loss diet, is called tomato puree soup. It's universal. In the summer heat, when food doesn’t fit, it can be eaten cold, and in winter - hot.

For the soup you will need:

• about 1 kg of tomatoes;
• a couple of tablespoons of olive oil;
• 1 medium onion;
• 2 cloves of garlic;
• a little sea salt;
• thyme;
• basil;
• oregano;
• allspice black pepper.

Cooking method:

1. Chop all the products, except tomatoes, and place them in a preheated saucepan with olive oil.
2. After 4 minutes, reduce the heat.
3. Add tomatoes and a glass of water, close the lid and forget for 15 minutes.
4. Puree the stew mixture in a blender, mixer or by hand.

Serve the soup hot or cold, garnished with a sprig of basil.

Recipe for the second universal dish for a protein day

Omelette casserole is a second course, but it is often eaten for breakfast. To make the omelette as high in protein as possible, useful for those losing weight and athletes on a diet, you need to use a non-standard cooking method.

For it you will need mushrooms (ordinary champignons will do); instead of eggs - pure egg protein from a sports store, a little sea salt and spices to taste.

Cooking method:

1. Add a little protein to skim milk. Beat with a mixer until the consistency of sour cream and a fluffy foamy volume is achieved.
2. Place the pre-washed and sliced ​​champignons on the bottom of a deep baking tray (or disposable pan) greased with oil. Pour the resulting mixture on top. Place the baking sheet in the oven for 30 minutes.
3. Cook at 180 degrees.

Light protein salad

Place 3 handfuls of arugula leaves, a handful of boiled shrimp on a plate, and sprinkle fresh lemon juice on top. Mix the leaves with the shrimp and shake so that the salad seems airy.

Dessert for Vitamin C Day

1. Cut fruits and berries rich in vitamin C into large cubes.
2. Mix.

3. Place in a bowl and leave for 5 minutes.

The dressing in this salad is the juices released by the fruit.

Expanded separate power menu

Specific recipes can be offered as part of a wider selection of dishes.

Breakfast

• Cottage cheese with dried fruits

150 grams of cottage cheese, 1 tbsp. sour cream, 1 tbsp crushed nuts (walnuts or hazelnuts), 1 tbsp. chopped dried fruits (raisins, dried apricots)

Peel the nuts, grind them in a mortar, add dried fruits and grind them again; you can also chop the dried fruits with a knife. Add nuts and dried fruits to the cottage cheese, season with sour cream. Adding sugar is not recommended; a small amount of honey can be an alternative.

• Fruit salad

1 banana, 1 kiwi, 1 tangerine, 1 apple

Chop the fruit into cubes and season with sour cream.

• Omelette with spinach

2 eggs, 1 tbsp. sour cream, 40 grams of spinach (fresh or frozen)

Beat eggs with sour cream, salt and pepper. Chop the spinach, place in a frying pan greased with vegetable oil, after 1-1.5 minutes pour in the egg mixture and cover with a lid, remove from heat after 3-4 minutes. Serve hot.

Lunch - protein dishes

• Bean salad

100 gr. dry beans, ½ carrot, 1 onion, 1 bell pepper.

Soak the beans overnight in cold water, after 5-8 hours, boil until tender, after salting, drain in a colander. Cut the onion and pepper into small cubes, grate the carrots. Sauté vegetables in a frying pan for 3-5 minutes, add to boiled beans, season with vegetable oil if necessary. and when serving, sprinkle with chopped herbs.

• Meat stew

250 grams of veal, 1 eggplant, 1 bell pepper, ½ tbsp. green peas, 1 carrot, 1 onion, dill and parsley, vegetable oil.

Cut the meat into small cubes or strips along the grain, fry in a small amount of vegetable oil. Cut the eggplants into cubes and soak in salted water for 30-40 minutes to remove the bitterness. Cut onions, carrots, peppers into cubes. Fry the vegetables in a separate frying pan, add meat to them, salt and pepper, add a little water, cover and simmer for 10-15 minutes. Before serving, sprinkle with chopped herbs, and if desired, serve with a salad mix.

Dinner - carbohydrate dishes

• Vegetable stew

2 medium zucchini, 1 carrot, 1 onion, 1 bell pepper, 1 clove of garlic, 1 tbsp. tomato paste, 50 grams of hard cheese.

Cut the vegetables into cubes, pass the garlic through a garlic press, and grate hard cheese. Place onions and carrots in a frying pan greased with vegetable oil, after 5 minutes add bell pepper, after another 3 minutes remove from heat. Place the zucchini in the kettle, add a small amount of water with the addition of tomato paste, after 5-7 minutes add the sautéed vegetables and garlic, place the kettle in the oven for 10-15 minutes. When serving, sprinkle the stew with grated cheese and garnish with chopped herbs.

• Cauliflower soup

1 kg cauliflower, 1 celery root, 1.5 tbsp. flour, 1.5 tsp. vegetable seasoning, vegetable oil.

Peel the cauliflower and separate it into florets, boil in 1-1.5 liters of water. Peel the celery root, chop it, fry it in vegetable oil, add a few tablespoons of cabbage broth, simmer and thicken with 1.5 tbsp. flour. Combine cabbage and celery dressing and puree in a blender. Salt and season to taste.

Physical activity with separate meals

Separate meals for weight loss (menu for the week, table, discussed above), which one switches to for the purpose of losing weight, does not allow a person to fully engage in sports. This is due to the physical weaknesses that a person will experience throughout the diet, especially in the first days. It will be the hardest on fasting days.

The human body is designed in such a way that it consumes stored fat last, when fresh carbohydrates are processed; in their absence, glycogen from its own liver and muscles, and only then fat from the buttocks, thighs and arms. Last but not least, from the stomach.

In order for the weight loss process to go faster, more efficiently, and to avoid a plateau effect from dieting, you need to include sports.

It’s worth mentioning right away that all serious strength training is prohibited for 90 days. It won't be any easier with active cardio running or jumping rope.

Therefore, 2 simulators, which almost all fitness clubs are equipped with, come in handy here:

• exercise bike;
• elliptical trainer.

You need to train for no more than an hour, alternating one day after another, maintaining the required heart rate - this is the main condition for fat burning and the relaxation of all blood vessels. Otherwise, slowly pedaling on an exercise bike will work out your knee joints, invigorate you a little, and that’s all.

Advantages and disadvantages of the system

Advantages:

• metabolism is normalized;
• excess cholesterol goes away;
• weight loss;
• energy appears and chronic fatigue syndrome goes away;
• the body is cleansed of toxins, heavy metals and salts;
• appearance, facial skin, hair condition, vision improve.

Disadvantage of separate meals for weight loss:

• frequent weakness, especially at first;
• constant feeling of hunger;
• inability to remember large amounts of information;
• performance decreases during a diet;
• discipline in reception;
• temporary loss of mood due to the refusal of favorite foods.

Reviews about separate meals

The real results of losing weight using a separate nutrition system can be found by reading the following reviews:

Anna, 43 years old:

“I’ve been using the separate nutrition table for weight loss for three months now. During this time I have already lost 7 kg. I'm happy with the result. Among the disadvantages of separate meals, I would like to note that at first it was unusual to eat in a new way. Trying new foods and giving up some of my favorite foods wasn't easy at first. But now I'm used to it, and it gives results. I even started to feel much better."

Olga, 35 years old:

“I am a supporter of separate meals. A year ago I started eating this way because I wanted to lose weight. And then I realized that separate meals are much healthier. And I still continue to eat according to the table. Many people complain that they can’t eat sweets while on a diet. I sometimes treat myself to sweets, so I don’t have such problems. My weight stays the same, I don’t overeat and don’t suffer from eating separately.”

Video review about separate nutrition and its results:

Contraindications to separate meals for weight loss

There are no contraindications for separate meals. But there are some nuances. If a person has kidney problems, then on a protein day you need to be more careful. It is advisable to abandon eggs and meat in favor of mushrooms and seafood.

If you are allergic to citrus fruits, exclude them, but replace them with any other vegetables and fruits to which you are not allergic.

A special category is people with ulcers with high stomach acidity. The list of restrictions is usually long. But in short, we can say that it is better for patients with ulcers to avoid any fried or stewed food with oil, strong spices, sour fruits and citrus fruits. Add more soups and steamed vegetables.

Popular recipes for separate meals

Recipes for separate meals include dairy products, fruits, and bran. Here are some recipe options for breakfast using a separate meals system. Ingredients for fruit breakfast and dairy products:

• Yogurt in a glass;
• Garden berries (currants, blackberries, etc.) no more than 0.1 kg;
• Green apple;
• One glass of milk.

Wash and prepare the sweet berries. Peel the washed apple and cut into small pieces. Mix apple, berries, and wheat bran with yogurt. If desired, breakfast can be topped with milk.

Making breakfast from bell peppers and cottage cheese. The following components will be required:

• 50 g of cottage cheese of normal fat content;
• Bulgarian sweet pepper;
• Two slices of whole grain bread;
• Whey – 1 cup.

About twenty minutes before breakfast you should drink a glass of whey. Bell peppers are washed, cut into pieces, and peeled. Cottage cheese is mixed with onion cut into rings. You are making a sandwich. Spread the bread with cottage cheese, and place peeled pepper on top.

We make a salad with a mixture of wheat bran and fruit. We will need the following set of products:

• Banana (half);
• Apple (half);
• Grape;
• Orange;
• Honey;
• Milk serum.

Grate the apple with the peel. Cut orange and banana into small pieces. Mix everything with honey and wheat bran. The delicious dish is washed down with whey.

Reviews

If you conduct an analysis of opinions on separate meals, which is based on real life experience and results, you can find that out of 5 points, people vote for separate meals with grades of “4” and “5”.

Separate nutrition for weight loss helped some people lose 27-30 kg in 90 days, others are content with modest results of 5-7 kg, which is also not bad in such a short time. The menu for the week in a table, printed on a printer and attached with a magnet to the refrigerator door, makes life much easier.

Article design: Vladimir the Great

Products for the week

The approximate number of products for creating a separate food menu for a week for weight loss is given in the following table:

Such a table will allow you to purchase only the right amount of products and avoid unnecessary expenses.