Sample menu of separate meals for weight loss. Separate meals for weight loss - menu for the week

The main principles of separate nutrition are described in many sources - books, scientific articles and popular literature. The essence of this method, at first glance, is quite clear: it is not recommended to consume proteins and carbohydrates in one meal. At the beginning of the last century, this system was developed by William Howard Hay, a New York doctor who was the first to pay attention to the compatibility of foods and developed the basics of separate nutrition. It is interesting that Hay developed these nutritional rules for himself, since he was overweight and, moreover, he was sick. The doctor studied in detail many works on the effects of nutrition on health and concluded that not only foods are important, but also how and with what to consume certain dishes. It was this theory that formed the basis of the concept of separate nutrition. As a result, such a system helped Dr. Hay lose weight in a few months and significantly improve his health. After that, he published several books devoted to this topic.

Later, in the twenties of the last century, a naturopath from the United States, Herbert Shelton, wrote a book dedicated to food combinations. Its main idea was the theory that different types of products require radically different conditions for digestion.

What is the essence of separate nutrition, as well as how to use separate nutrition for weight loss, will be discussed in this article.

The essence of the system

The essence of this system is based on the assertion that when one type of food enters the body, it is broken down more efficiently. As a result, the digestion process is further facilitated. Followers of this system believe that with a traditional diet and mixed food entering the body, enzymes “work” less actively, and digestion is impaired. This leads to fermentation and rotting processes, metabolic disorders, increased formation of gases and other disorders.

The separate nutrition scheme is based on the fact that all foods are divided into “acidic” and “alkaline”, carbohydrate and protein. Also stands out special group so-called neutral products, which include cheeses, fermented milk foods, nuts, fats, fruits, herbs, vegetables, etc.

Protein foods include meat, fish, eggs, legumes, and nuts.

Carbohydrate foods are pasta, bread, sugar, potatoes.

Proponents of this system claim that it normalizes metabolism, allows you to reduce body weight and overcome a number of diseases. Those who seek to practice such a scheme are advised to follow the rules described by Dr. Hay:

• Do not combine carbohydrates with proteins and acidic foods. Products, the consumption of which leads to an increase in acidity in the blood (salads, dairy products, vegetables and fruits) in the general diet should be 4 times higher than the amount of food that increases acidity (animal proteins, carbohydrates, citrus fruits, nuts).
• The basis of nutrition is vegetables, salads, fruits. But fats, proteins and carbohydrates should be present in small quantities.
• You should completely avoid refined foods - sausages, sausages, etc.
• In order for the benefits of such nutrition to be maximum and the food to be well digested, the intervals between meals should be 4-5 hours. You can eat vegetables or fruits between meals.
• The separate meals menu should be designed in such a way that a person has three meals every day. An approximate menu should be planned so that at the first meal you consume only alkaline foods, at the second - protein foods, vegetable or fruit salads, and at the third - starchy foods, sweet fruits and vegetables. Despite such restrictions, there are many options for such nutrition. Therefore, creating a varied menu for a month or longer will be easy.
• So-called “neutral” products are combined with both protein and carbohydrate foods. Therefore, when creating a menu, you should definitely take this into account and try to include a maximum of vegetables and fruits in your diet.

Basic principles

One of the founders of this system, Herbert Shelton, not only described its essence, but also identified a number of rules, the observance of which will help you quickly understand the scheme and tune in to comply with its principles.

• You cannot combine carbohydrate foods with highly acidic foods at one time. For example, you should not combine potatoes, legumes, bread, bananas with citrus fruits, tomatoes, pineapple, cranberries and other sour fruits.
• Concentrated proteins with the same carbohydrates should not be present in one meal. That is, meat, fish, eggs, cheese cannot be eaten with bread, cereals, confectionery products and sweets in one go.
• You cannot combine two concentrated proteins in one meal. This rule is explained by the fact that different enzymes are required to digest proteins with different compositions. So, dairy products should not be eaten with meat or eggs.
• You should not combine sour fruits and proteins. For example, meat and citrus fruits are incompatible foods.
• Do not eat starchy foods and sugar or sweeteners together. That is, porridge should not be eaten with jams or sugar, as this leads to fermentation and poor digestion.
• At one meal you should eat only one product with concentrated starch. Potatoes or porridge and white bread are incompatible foods. Shelton claims that only one of these foods is digested, and the second remains in the stomach and causes fermentation, delaying the absorption of other foods.
• Melon and watermelon should always be eaten separately from other foods.
• The naturopath gives similar recommendations regarding milk: it should either be drunk separately from everything else, or excluded from the menu altogether. In his opinion, the fat contained in milk will interfere with the secretion of gastric juice, which will interfere with the absorption of other foods.
• Alcohol can be consumed in small quantities. However, it should not be combined with carbohydrates or protein foods. When it comes to alcohol, it is preferable to choose high-quality wine. Of course, its quantity should be limited. Beer should be avoided as it contains a large amount of carbohydrates. On the other hand, the answer to the question of whether it is safe to drink alcohol is clearly negative. So, ideally, it is better to give up alcohol altogether.

Separate power supply: compatibility table

At first, a special table of separate meals will help you follow this scheme. This compatibility table is convenient because it immediately gives information about which foods can be eaten in one meal. We should not forget that there are so-called neutral foods - for example, vegetables that are compatible with many things, etc. This table will be useful both in the process of losing weight and for those who are simply starting to practice separate nutrition.

Product	What does it combine with?
Dietary meat, fish, poultry, offal	Non-starchy and green vegetables, ideally a green salad
Cottage cheese, fermented milk	Vegetables (except potatoes), sweet fruits, dried fruits, cheeses, sour cream
Sour cream	Cereal products, potatoes, tomatoes, potatoes, vegetables, sour fruits, cottage cheese, fermented milk
Milk	Consume separately
Hard cheeses, feta, feta cheese	Fermented milk, cottage cheese, vegetables (except potatoes), tomatoes, sour fruits
Vegetable oils	Cereals, legumes, vegetables, sour fruits, nuts
Butter	Cereals, bread, tomatoes, sour fruits, vegetables, potatoes, fermented milk, cottage cheese
Sour fruits, tomatoes	Butter and vegetable oil, sour cream, cheese, nuts, non-starchy vegetables
Eggs	Non-starchy and green vegetables
Sweet fruits, dried fruits	Non-starchy and green vegetables, fermented milk, cottage cheese
Non-starchy and green vegetables	All products except milk, watermelon, melon
Starchy vegetables other than potatoes	Fermented milk, cottage cheese, butter and vegetable oils, cheeses, non-starchy and green vegetables, nuts
Watermelon melon	Consume separately, including from each other
Legumes, grains	Starchy vegetables, except potatoes, non-starchy and green vegetables, sour cream, vegetable oil
Potatoes, cereals, bread, vermicelli	All vegetables, butter and vegetable oils
Nuts	Cottage cheese and fermented milk products, vegetable oils, vegetables other than potatoes, sour fruits, tomatoes

Separate meals: menu for the week

To organize your menu for the week according to the principles of separate meals, you just need to follow clear recommendations regarding combining foods. This diet for weight loss and health involves the following options for breakfast, lunch and dinner:

• Breakfast - the first meal can include any fruit, bread with bran, as well as dairy products - cheese, sour cream, cottage cheese.
• Lunch – you should prefer dishes made from protein products. Meat and fish dishes are suitable. However, the side dish familiar to many should be excluded. Instead, meat or fish is served with a portion of vegetable salad or just any vegetables or herbs. For those who prefer to eat first courses, you can choose vegetable soup or borscht. Fruits are suitable for dessert.
• Dinner - carbohydrate-containing dishes are suitable: carrot or potato casserole, porridge. Bread can also be included in the menu, but it is better to choose products with bran. You can supplement your dinner with fruits or vegetables.

Recipes for separate meals

Numerous recipes for dishes that meet the “standards” of this scheme make it possible to diversify the diet of those who adhere to it. Such recipes are suitable for both weight loss and everyday consumption. For those who adhere to the principles of separate meals, the fact that such cuisine can be very diverse is important.

Salads

Salads can be prepared without any special restrictions. They can combine vegetables and herbs with meat, fish, chicken, and seafood. You can season vegetable salads with sour cream or butter. You should not combine potatoes with poultry, fish or meat. Also, salads with protein products should not be dressed with fatty sauce.

Required : canned tuna– 150 g, cucumbers, tomatoes – 100 g each, greens – a bunch, a small onion, vegetable oil, soy sauce and lemon juice for dressing.

Preparation : Peel the cucumber, cut it into slices. Chop tomatoes and onions. Mix in a salad bowl with vegetables, herbs and tuna. For dressing, mix oil, soy sauce and lemon juice to taste. You can add garlic if you wish. Dress the salad immediately before serving.

Salad with chicken breast and grapefruit

Required : chicken breast - 200 g, grapefruit - 1 pc., red onion, mustard beans - 1 tsp, olive oil for dressing, salt, pepper, basil - to taste.

Preparation : cut the fillet into small pieces and marinate in 2 olive oil, pepper and salt for 10 minutes, fry. Peel the grapefruit from partitions and skin. Chop the onion and mix all the ingredients. Season with mustard and olive oil.

Pea salad

Required : green pea ice cream – 200 g, radishes – 100 g, eggs – 2 pcs., green onions – 50 g, vegetable oil – 1 tbsp. l., lemon juice, French mustard - 1 tsp each, pepper, salt - to taste.

Preparation : chop the radishes and green onions, blanch the peas for 2 minutes, boil and cut the eggs into rings. Prepare vegetable oil, lemon juice and mustard for dressing. Mix everything and season.

Main dishes

Protein and carbohydrate foods can be cooked separately with herbs or vegetables.

Required : pasta – 400 g, broccoli, zucchini – 200 g each, pepper, cherry – 100 g each, onion, olive oil – 2 tbsp. l, pepper, salt, herbs - to taste.

Preparation : chop all the vegetables, salt and pepper them, fry in oil for 15 minutes. Boil the pasta, strain and mix with vegetables. Can be served with greens.

Rice sauté

Required : rice (preferably brown) – 150 g, onion, Bell pepper carrots - 50 g each, green peas - 100 g, garlic - 1 clove, vegetable oil, soy sauce - 1 tbsp. l., pepper, salt - to taste.

Preparation : grate the carrots, chop the onion, mix and fry everything in vegetable oil for 2 minutes. Add chopped peppers to the pan. A little later add peas. After 3 minutes, add garlic, salt, black pepper. Stir for 2 minutes. Turn off and add soy sauce. Boil 150 g of rice, mix it with vegetables.

Fish with vegetables

Required : sweet pepper, carrots - 1 pc. each, green onions - 50 g, fish fillet (hake, tilapia, pollock or other white fish) - 4 pcs., soy sauce - 1 tbsp. l., black pepper - to taste

Preparation : grate the carrots, cut the pepper into strips. Cut the onion into 5 cm pieces. Place a sheet of baking paper on a baking sheet and place the fillet, previously dried with a napkin, on it. Place vegetables on top of the fish, sprinkle with pepper and pour over soy sauce. Cover the top with a second sheet of parchment and fold its edges. Bake for 15 minutes at 200 degrees.

Dessert

When eating separately, the most suitable desserts are jelly, fruit salads, and curd desserts.

Required : apples – 4 pcs., apple juice – half a glass, a mixture of dried fruits (raisins, dried apricots) – 1 glass, sugar – 1 tbsp. l, ground cinnamon - 1 tsp, nuts, powdered sugar - for decoration.

Preparation : Core the apples and remove the peel from the top. Place the apples in a deep baking dish. Prepare the filling by mixing dried fruits and sugar and fill the apples with it. Pour apple juice into the bottom of the pan and cover the pan with foil. Bake at 180 degrees. 40 min. Before serving, pour over the juice and sprinkle with nuts or powdered sugar if desired.

Curd dessert

Required : prunes – 200 g, cottage cheese – 100 g, sugar – 2 tbsp. l, nuts – 40 g.

Preparation : Pour boiling water over the prunes for a few minutes. Grind sugar and cottage cheese. Stuff the prunes with cottage cheese and place them on a baking sheet. Bake until the cottage cheese begins to brown. Sprinkle with ground nuts before serving.

Carrot Banana Salad

Required : carrots – 500 g, banana – 4 pcs., sour cream – 100 g, sugar – 2 tbsp. l., mint - for decoration.

Preparation : Peel and finely grate the carrots, place them in bowls. Place banana cut into rings on top. Beat sour cream with sugar and pour over salad. Top with mint.

IN modern dietetics There are many opinions for and against this method of eating. But still, if you practice such a scheme for a short time, it is unlikely that it can negatively affect your health. As for the complete transition to separate meals, it is important to weigh all the pros and cons, and ideally, consult with an experienced nutritionist.

Minuses

Not all experts recognize the benefits of such a nutritional plan. As an argument against, many speak out about the peculiar artificiality of this system and the disruption of normal natural food intake due to the implementation of all the rules described above.

Historically, the human body is adapted to eating a mixture of varied foods. And if long time practice separate meals, then the digestive system will be “tuned” to exactly this schedule and will not be able to properly digest ordinary mixed dishes.

In addition, there is no need to say that separate nutrition is such, since each of the products contains not only exclusively proteins or carbohydrates. For example, in any protein dish also contains fats and a certain portion of carbohydrates. Therefore, separate power supply in pure form cannot exist in principle.

Another factor that complicates adherence to such a diet is that it does not fit well with the traditions of normal, habitual human nutrition. From childhood, people develop certain eating habits and learn to enjoy their usual diet. Very often it is difficult for people to adapt to such a scheme, despite the fact that it involves the consumption of almost all products. And as a result, a person may feel constant hunger, a feeling of dissatisfaction and a persistent desire to eat, for example, a piece of bread with meat, which is prohibited in such a scheme.

pros

This power system also has advantages. Nutrition according to this scheme ensures rapid movement through the gastrointestinal tract, which forestalls the processes of fermentation and putrefaction and, as a result, significantly reduces the likelihood intoxication body.

After switching to this regimen, after some time, your well-being improves significantly. A person also manages to get rid of and improve the contours of the body.

This type of nutrition is useful for some diseases - disorders of the gastrointestinal tract, heart and vascular diseases, etc. Compliance with such a system reduces the overall burden on the body, which explains the positive effect on diseases.

With this system of food consumption, it is possible to reduce the total amount of food and overcome the harmful habit of constantly overeating. This means that such a scheme can be an alternative to diet and helps to lead a healthier and more correct lifestyle.

Separate nutrition: reviews and results

By visiting review sites or any thematic forum, you can find many reviews about such a system. Most of them are devoted to how effective such a scheme is for losing weight. Numerous reviews of separate nutrition indicate that, provided that all the rules of this system are followed, the results of those losing weight can be very impressive. This is confirmed by both photos and stories that fill any weight loss forum.

It is important that one of the advantages of such weight loss is the sustainability of the results obtained, especially if a person systematically adheres to the principles of separate nutrition.

Many people who lose weight write that they adhere to the rules promoted by adherents healthy eating and public figure Vladimir Zhdanov. True, these principles are almost the same as those presented in Shelton’s book. In fact, there is a lot of information on the Internet about this system, but almost every article, presentation or abstract is based on the main principles that have already been discussed above.

conclusions

Thus, separate power supply is a system that has both its advantages and certain disadvantages. However, it is currently quite popular. And if you practice it for a short period, while adhering to all the rules, then it will have a positive effect on your health and, moreover, will help you get rid of excess weight.

Supporters of separate nutrition adhere to certain rules and recommendations. It is characterized by the consumption of different foods on separate days of the week. A methodology has been developed for classifying products into various categories. For supporters of the “Separate Nutrition” method, the product compatibility table will help them understand and apply this distinction in practice.

When a person eats food indiscriminately, it can slow down the absorption of food and even lead to a deterioration in overall health.

We create a menu for the week with separate meals

Before you start eating separately, you should change your meal schedule. Develop the habit and need to eat modest meals five times a day at specific times:

1. We have breakfast no earlier than 7:00-8:00;
2. Second breakfast start at 11-00;
3. Have lunch at 13-00;
4. Afternoon tea at 17-00;
5. You have dinner at 19-00.

The separate meals menu for the week can be presented in this version.

Monday

1. Eat two kiwi fruits with oatmeal (rolled oatmeal), drink a glass of tea, do not add sugar. Porridge is prepared only in water.
2. It's good to have a salad. Season it with olive oil (teaspoon).
3. Boil the chicken breast and eat it with broccoli, plus a little cheese.
4. One pear.
5. Vegetable soup. Prepare a low-fat omelette, beat in two eggs.

Tuesday

1. Buckwheat porridge with orange and aromatic tea.
2. One apple.
3. Make a serving no more than 100 grams. It includes lean boiled fish, lettuce, stewed vegetables.
4. Small jar of yogurt.
5. Vegetable soup, garnished with green salad.

On Wednesday

1. Orange juice - 0.1 liters, clean water -0.1 liters. Rye porridge, cooked in low-fat milk with a cup of tea.
2. One apple is green.
3. Boiled veal with stewed vegetables, fresh salad greens. The entire serving is no more than 100 grams.
4. Kernels from five walnuts.
5. Baked cauliflower with grated cheese.

On Thursdays

1. Barley porridge is cooked with diluted skim milk, toast is made from bread with bran and washed down with tea.
2. One green apple.
3. Squids are boiled and cleaned, eggplants are stewed with green salad and cheese (two pieces).
4. Wash and eat prunes (up to 4 pieces).
5. Boil the vegetables, fry the eggs with the addition of tomatoes.

On Fridays

1. Porridge is made from rolled oats flakes. Add fruit. Yogurt and kiwi (two pieces). We wash it down with aromatic tea, without adding sugar.
2. The apple is green.
3. Boil the chicken breast and eat it with green salad leaves, broccoli and cauliflower.
4. You can eat a banana or an orange if you wish.

5. Light vegetable soup, ripe tomatoes and cheese.

On Saturday

1. With buckwheat porridge, eat toast with bran, and for dessert, orange and tea.
2. Banana and apple.
3. Light vegetable soup with portioned boiled fish. Snack on cheese and green salad.
4. Almonds, literally a handful.
5. Mushroom omelette, some steamed vegetables and green salad leaves.

Day Sunday

The seventh day is given over to the green apples. You will need to consume at least one and a half kilograms.

The given separate nutrition menu will allow those who want to lose extra pounds and normalize gastric and intestinal motility.

The table of the separate meals menu for the week will present it in the most visual form. Having compiled such a table, you can select products in various compatible combinations.

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 pepper washed, cut into pieces, cleaned. 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;
• 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.

We adhere to a diet based on the basics and principles of separate nutrition for 90 days

90 daily diet separate nutrition includes certain cyclic courses. As a rule, the duration of the cycle is four days. Each day is allocated one type of food.

The course begins on a “protein” day. On this day, it is recommended to eat protein foods:

• Meat products;
• Fish and seafood;
• Dairy products;
• Eggs.

For better digestion, vegetables should be included in your diet.

The second day of the course is characterized by foods rich in starch:

• Potato;
• Legumes (beans, peas, lentils, etc.);
• Wholemeal bread.

On the third day of the course, called carbohydrate, foods rich in carbohydrates are eaten:

• Bread with grain bran;
• Vegetables;
• Cereal products;
• Unleavened baked goods;
• Pasta and cookies.

The fourth day can be called fruit and nut. This includes all kinds of exotic, traditional dried and fresh fruits. It is useful to eat nuts, seeds, and drink freshly prepared fruit juices. Serving sizes should be miniature, do not create your own digestive system additional difficulties.

After surviving seven cycles (28 days), the body needs to arrange a fasting day. Drink purified water all day long.

After the day of unloading, courses resume. The 90 days of separate meals diet has some subtleties that you need to know and take into account:

• You can only have fruit for breakfast;
• Start lunch no earlier than 12-00;
• If you really want to eat, eat very little fruit before lunch;
• Between lunch and dinner, keep a break of four hours, especially when this is a protein day;
• After 20 hours, refrain from eating;
• The fourth day of the course is fruity. Use them every 2-3 hours. It’s not scary, they won’t add to your appetite, but on the contrary, they will reduce it;
• The largest amount of food should be taken at lunch. The evening portion is three times thinner than the lunch portion;
• Use proven sources of product supply (absence of all kinds of chemical additives);
• Dress your salads with olive oil if you like it;

• Eliminate fried foods from your diet, food that is steamed or baked in the oven;
• Replace salt with oriental spices, try to minimize salt consumption;
• Do not drink a lot of tea, coffee, drink more purified water (preferably from a spring);
• Maintain a calorie balance. Calculate calorie needs based on body weight and workload. Calories do not need to be accumulated through food;
• Sports activities (running, swimming) will give your muscles a healthy tone, help you burn excess calories and lose weight.

During the 90 days of separate meals, do not give yourself any concessions. Follow the recommendations of nutritionists, find like-minded people.

Separate nutrition and blood type

Blood type influences the need for food selection preferences for the body. People with the first blood group absorb protein foods best. The diet separated by blood groups is significantly different. Consider your blood type when selecting parameters for separate nutrition. The second blood group requires the consumption of vegetarian food. The third and fourth blood groups are not so widespread.

Basic principles of separate power supply compatibility

• To normalize metabolic processes and reduce bad cholesterol in circulatory system Low-fat varieties of meat, fish, and poultry should be used as food. Excellent combination with green vegetables, in this case animal proteins are not so harmful;
• Legumes and leguminous crops“get along” well with vegetable crops and vegetable oil;
• Eat starchy vegetables. Potatoes, green peas, bread, pasta, turnips, radishes, radishes, rutabaga should not be mixed with animal fats;
• Vegetable oil can only be used for food if it is unrefined;
• Leaf parsley, Provençal herbs, beets, lettuce, tomatoes, eggplants, celery, dill, cucumbers, salads, bell peppers interact well in small quantities with fats of animal and vegetable origin;
• As a product, cottage cheese stands out as an independent unit. It is not recommended to be consumed with meat products and fruits;
• It is not advisable to drink food with milk. The reaction to fruit and vegetable juices leads to the curdling of lactic enzymes. This can cause the formation of putrefactive processes in the cavities of the intestines and stomach;
• Remember that mushrooms are difficult food for the stomach, so keep their consumption to a minimum. Mushrooms in any form can be combined with proteins and carbohydrates without any problems;
• Green vegetables and eggs are perfectly digestible and combine with each other;

• Sour fruits and tomatoes do not go well together; it is advisable to eat them 20 minutes before meals. It is better not to eat melons and watermelons before the main meal.

The separate food compatibility table will give answers to all options and combinations in the combination of products. They are compiled on the principles of a chess table. People's reviews of separate meals, as always, are different. Some respond positively and claim that eating separately helped them lose weight and stabilize their body weight. It requires self-discipline and faith in good performance.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

The idea of ​​separate nutrition was precisely formulated by the American physician Herbert Sheldon at the beginning of the 20th century. The essence of the method is that it is easier for the stomach to digest foods that combine with each other. There are tables to determine compatibility. Based on them, it is easier to prepare meals for separate meals. Several of them are presented in the recipes with photos below.

What is separate nutrition

According to the principles of separate nutrition, proteins and carbohydrates cannot be used in recipes. Together they are believed to negatively affect health. This is due to the fact that proteins are broken down in an acidic environment, and carbohydrates are broken down in an alkaline environment. As a result, the stomach secretes two types of enzymes at once, which neutralize each other. This way the food is not digested. The separate nutrition system helps to consume proteins, carbohydrates and fats separately from each other or in acceptable combinations. Thanks to this, digestion is improved. You can maintain separate meals for more than one week or even several months.

Separate power supply circuit

When fed separately, foods do not clog the body, but, on the contrary, help remove waste and toxins. They also help in losing weight. To do this, you just need to copy it once or print it out with a list of products that can be included in separate food recipes. In the classic version, they are classified into compatible, neutral and those that cannot be used with each other. The general rules of separate nutrition for weight loss look like this:

1. Egg whites cannot be mixed with whites. You should not eat meat, eggs, nuts or fish at the same time. Together they are only partially absorbed.
2. Proteins are incompatible with acids. These are recipes for meat or fish dishes with cheese or tomato salad.
3. Proteins and fats also cannot be included together in recipes for separate meals. The latter prevent the secretion of gastric juice, which slows down digestion.
4. Carbohydrates and acids are not the best combination. Sorrel and other sour greens, apples, lemon, and grapes destroy ptyalin. This is an enzyme that breaks down carbohydrates.
5. Carbohydrates with other carbohydrates are also harmful. The stomach can digest them only in one form, and the excess will ferment. So you can’t eat cereals, potatoes and buns with cakes together.

Recipes for separate meals for every day

Based on the rules of separate nutrition, breakfast recipes must include non-acidic foods and fiber, i.e. vegetables, fruits and dairy products. Proteins - meat or fish - are suitable for lunch, and carbohydrates for dinner. Don’t think that recipes for separate meals are monotonous and that the dishes are not so appetizing. With the right combination of foods, you can eat deliciously and lose weight at the same time. The system suggests following a cycle of the following days:

• protein, when foods that are rich in protein are consumed;
• starchy, based on food with starch;
• carbohydrate with a predominance of slow and fast carbohydrates;
• vitamin with a variety of fruits and dried fruits;
• unloading, when only mineral water, water, tea or coffee are consumed.

Protein recipes for weight loss

• Number of servings: 1 person.
• Calorie content of the dish: 146 kcal.
• Cuisine: Russian.

The protein menu with separate meals is very varied. A frequently used ingredient on such days is chicken. Besides large quantity protein, it is low in calories, so it is ideal for a diet. It is recommended to use fillet or breast in recipes. They are considered more useful. If you want to make something delicious, then use the instructions on how to cook grilled chicken without skin.

Ingredients:

• salt – 1 pinch;
• olive oil – 5 g;
• pepper – 1 pinch;
• chicken breast – 110 g.

Cooking method:

1. Separate the fillet from the bones, rinse and pat dry with paper towels.
2. Next, pound the meat on a cutting board, covering with cling film to avoid splashing.
3. Grill fillets on each side for 3 minutes until lightly browned.

• Cooking time: 2 hours 15 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 98 kcal.
• Purpose: for lunch / dinner / snack.
• Cuisine: Russian.
• Difficulty of preparation: medium.

For the main meal, you can stew chicken with cabbage, make beef zrazy, or bake fish in foil. If you are planning a snack, then find out how to prepare protein salad with beans. The addition to this recipe is spinach with herbs. Garlic adds spiciness to the dish. Sour cream is used for dressing. It is better to take fresh beans. IN as a last resort Canned is also suitable.

Ingredients:

• sour cream – 1 tbsp;
• garlic – 1 clove;
• green onions – 1 bunch;
• dill – 1 bunch;
• sour cream – 1 pinch;
• spinach – 1 bunch;
• red beans – 50 g.

Cooking method:

1. It is advisable to soak the beans in the evening by filling them with warm water.
2. In the morning or after 2 hours, boil the beans in slightly salted water, then drain it and cool the product.
3. Chop the clean dry herbs not very finely, and pass the garlic through a press.
4. Combine all salad ingredients, season with sour cream and mix.

Starchy day - recipes

• Cooking time: 30 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 117 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Starchy dishes may include peas and other legumes, stewed vegetables or broths made from them. It is allowed to use cereals in the diet, for example, millet, pearl barley, buckwheat and rice. The main starchy vegetable is potatoes. Light salads or soups are prepared from it. Among simple recipes jacket potatoes can be distinguished. To do this, wash the tubers and simply boil them until tender. If you want something more interesting, then prepare warm salad with potatoes.

Ingredients:

• pepper, salt - to taste;
• onion – 1 pc.;
• vegetable oil – 5 tbsp;
• potatoes – 800 g;
• French mustard – 3 tbsp.

Cooking method:

1. Wash the tubers, set to cook, and when ready, peel and cut into cubes.
2. Chop the onion into half rings and combine with the potatoes.
3. Mix oil with pepper, mustard and salt.
4. Season the salad with the resulting sauce and stir.

• Number of servings: 6 persons.
• Calorie content of the dish: 160 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Very delicious recipe with potatoes - vegetable cutlets, especially if you add carrots, peas and cabbage to it. To make them more dietary, it is recommended to bake the preparations in the oven. Cutlets are suitable as a second one. It is better to serve a liquid dish for the first time, for example, potato soup. It contains only vegetables - carrots, onions and celery. Therefore, the soup turns out to be very light, but satisfying.

Ingredients:

• carrots – 2 pcs.;
• thyme – 1 tsp;
• celery – 1 stalk;
• bay leaf – 1 pc.;
• butter – 1 tbsp;
• potatoes – 750 g;
• leek - 1 stalk;
• chopped parsley - 1 tbsp;
• salt - to taste;
• vegetable broth - 1 l.

Cooking method:

1. Scrape the carrots with a knife and rinse. Peel the potatoes and wash them too. Cut vegetables and celery into cubes.
2. Peel the leek and chop into rings.
3. Place the crushed ingredients in a saucepan and pour the vegetable broth into it.
4. Boil, add bay leaf, cook covered for 20 minutes.
5. At the end add salt, season with chopped parsley and butter.

Carbohydrate dishes

• Cooking time: 50 minutes.
• Number of servings: 8 persons.
• Calorie content of the dish: 81 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Carbohydrate recipes are based on foods high in carbohydrates. It can be rice, buckwheat cereals, baked goods without yeast and others flour products, various spices. Vegetables and fruits make very tasty and original salads. For example, beets with bananas and sour cream are extraordinary tasty dish. On this day, you can allow yourself some sweets, for example, dark or bitter chocolate. For the main meal, a recipe for boiled rice with vegetables is suitable.

Ingredients:

• onion – 1 pc.;
• rice – 400 g;
• eggplant – 100 g;
• zucchini – 80 g;
• vegetable oil - to taste;
• carrots – 1 pc.;
• bell pepper – 100 g;
• water – 1 l.

Cooking method:

1. Rinse the cereal, then boil until half cooked.
2. Peel the onion, cut into cubes, sauté in oil until transparent, then add the grated carrots and cook for another 5 minutes.
3. Also peel and chop the eggplant and zucchini into small cubes and add to the frying pan with the rest of the vegetables.
4. Add pepper strips there, simmer the food a little more, and then add rice.
5. Simmer covered for another quarter of an hour, stirring.

• Cooking time: 45 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 125 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

An equally simple recipe for a carbohydrate dish is pasta with vegetables. It will be especially tasty with homemade noodles. To prepare it you only need flour, salt, water and oil. The dish itself can be served very beautifully. Place the noodles around the stewed vegetables in the shape of a nest. Top it all with tomato sauce. It is prepared from fresh tomatoes with onions for spice.

Ingredients:

• tomatoes – 3 pcs.;
• water – 125 g;
• olive oil – 3 tbsp;
• flour – 100 g;
• carrots – 2 pcs.;
• spinach – 200 g;
• spices, salt - to taste;
• onions – 2 pcs.

Cooking method:

1. Take a deep bowl, mix water and oil in it, then gradually add flour.
2. Knead the dough, roll it out to a thickness of about 2-3 mm, cut it into thin strips
3. Peel one onion, wash along with the tomatoes, chop finely and sauté over low heat for 5-7 minutes.
4. Fry the carrots, with the remaining onion and spinach in another frying pan until soft, season with spices to taste.
5. Cook the noodles in boiling water for a couple of minutes.
6. Place the stewed vegetables on a plate, place the pasta around, and pour tomato sauce over everything.

Vitamin day - recipes

• Number of servings: 6 persons.
• Calorie content of the dish: 30 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Recipes for vitamin dishes are based on fruits and vegetables. How to cook something satisfying from them? You can cook very tasty lean borscht from them. It is made without adding meat. For this reason, the calorie content is lower than that of classic borscht. The winning recipe is that it contains a large amount of vitamins. This light borscht is more suitable for summer, but you can get enough of it in winter.

Ingredients:

carrots – 2 pcs.;

lecho - to taste;

green onion - a couple of feathers;

garlic – 4 cloves;

beets – 2 pcs.;

salt, pepper - to taste;

cabbage – 200 g;

celery – 1 stalk;

onions – 2 pcs.;

butter – 1 piece;

water – 2 l;

greens - to taste.

Cooking method:

1. Wash and peel all vegetables. Chop the cabbage, finely chop the onion, grate the carrots with beets and celery, pass the garlic through a press.
2. Boil water, add onions, carrots, cabbage, beets, celery and lecho.
3. Cook over low heat for a couple of minutes, season with herbs, pepper and salt.
4. Simmer for another 10 minutes, then finish cooking.
5. Put the oil, wrap it in a towel, leave for 2-3 hours.

• Cooking time: 40 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 147 kcal.
• Purpose: for lunch / dinner / afternoon tea / dessert.
• Cuisine: Russian.
• Difficulty of preparation: medium.

In addition to delicious main courses, recipes for separate meals also include desserts, even on vitamin day. For example, cottage cheese casserole with carrots. It is rich in vitamins B, C, E and K. Carrots also help increase hemoglobin, nail and hair growth. Cottage cheese contains a lot of calcium. If few people like such products individually, then in the form of a casserole they will not leave anyone indifferent.

Ingredients:

• boiled carrots – 1 pc.;
• sugar substitute - to taste;
• cottage cheese – 300 g;
• salt – 1 pinch;
• vanillin - on the tip of a knife;
• egg – 2 pcs.

Cooking method:

1. Grate the boiled carrots on a coarse grater or vegetable slicer.
2. Mash the cottage cheese with a fork, beat in an egg, add soda, a sugar substitute to taste, and salt.
3. Add carrots, stir, leave for a couple of minutes until the mixture swells.
4. Next, pour the resulting dough into a baking dish and cook for 20 minutes at 200 degrees.

What do mushrooms go with when eating separately?

• Cooking time: 3 hours 50 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 30 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Mushrooms in a separate diet is a separate issue. They are healthier to eat stewed than fried. Mushrooms are proteins of plant origin. You can combine them in a separate diet only with neutral vegetables - cucumbers, garlic, peppers, eggplants. The main thing is that they are non-starchy, otherwise the dish will turn out very heavy. Example good recipe– eggplants with garlic and mushrooms.

Ingredients:

• dill – 1 bunch;
• onion – 1 pc.;
• egg – 1 pc.;
• champignons – 200 g;
• pepper, salt - to taste;
• garlic – 4 cloves;
• eggplants – 3 pcs.

Cooking method:

1. Peel the onion and chop finely. Repeat the same with garlic.
2. Chop the eggplants, add salt and leave for a few minutes, then rinse thoroughly with water.
3. Beat the egg with pepper and salt. Place eggplants in this mixture.
4. Wash the mushrooms and chop finely.
5. Fry the eggplant slices in a frying pan for 5 minutes, then add the onions and mushrooms.
6. Cook for another 5 minutes, stirring.
7. Next, add crushed garlic, simmer covered for 2-3 minutes.
8. Garnish with greens when serving.
9. Cooking time: 3 hours 50 minutes.
10. Number of servings: 6 persons.
11. Calorie content of the dish: 30 kcal.
12. Purpose: for lunch / dinner.
13. Cuisine: Russian.
14. Difficulty of preparation: medium.

You can simply bake vegetables and mushrooms in the oven. It is better to use the same eggplants in the recipe. They go better with mushrooms than any other vegetable. The main thing is to first soak the eggplants under a thin layer of salt and then rinse them. This is necessary so that all the bitterness goes away. Otherwise, the dish will turn out tasteless. Baked vegetables with mushrooms are suitable for a light breakfast or snack.

Ingredients:

• eggplant – 2 pcs.;
• tomatoes – 3 pcs.;
• zucchini – 1 pc.;
• champignons – 400 g;
• greens - to taste;
• parsley root – 40 g.

Cooking method:

1. Preheat the oven to 200 degrees.
2. Wash the eggplants, peel and cut into slices. Salt them, leave for 10-15 minutes, then rinse under running water.
3. Wash and chop the remaining vegetables, add chopped herbs and mushrooms.
4. Place the resulting mixture on a baking sheet and place in the oven.
5. Reduce heat to 180 degrees, cook for 20 minutes.

Today we have prepared for you a menu for a week with separate meals for weight loss.

Principles of approach

Following the menu with proper planning allows you to get during the day:

• The norm required by the body.
• Sufficient amount of fast and slow protein.
• Sponsor Metabolism big amount fructose.
• Get the norm of minerals and vitamins for normal functioning.

As a result, we get almost correct separate power supply. Of course, such a plan is not rich in variety. However, using the table of load indices, glycemia, and compatibility, you can easily adjust the menu at your discretion and to your calorie content. At correct positioning The question of what to eat with what, and how separate meals affect weight loss, can be given a definite answer - all this depends solely on the total caloric content of the diet, and not on the combination of foods. The body will still receive the required dose of calories and

Is there a place for separate nutrition in professional sports? YES! But only in professional sports. In other cases, this is an unjustified waste of one’s own resources, including money.

In CrossFit, separate meals are used exclusively to maintain the correct metabolic rate. And as a rule, these athletes eat strictly according to the clock, at least 6-8 times a day. And most importantly, any errors in their diet can be slightly corrected by doping, incl. taken external insulin, growth hormone, and testosterone. Natural athletes tend to stick to more classic nutrition plans, which allows them to achieve incredible results.

For CrossFit athletes, separate nutrition is completely unacceptable, since they are biased towards increased synthesis of new foods, which requires constant feeding with carbohydrates at every meal.

The popularity of separate meals for weight loss arose due to the possibility of achieving visible results in improving your figure without exhausting yourself strict diets. The main requirement is the competent preparation of the menu, guided by specific rules.

Herbert Shelton, a natural scientist from the USA, developed the theory of separate nutrition, successfully tested it and put it into practice. The result of his work in this direction are the rules of separate nutrition, which are not difficult to follow, but require self-discipline.

It is based on the scientifically proven concept that to digest each type of food, a certain type of digestive juice is secreted. Therefore, when a mixture of various foods enters the stomach, all processes slow down, fermentation and rotting begin, accompanied by the appearance of a large amount of harmful substances that accumulate, causing poor health.

When eating separately, monotonous food is consumed that does not overload the stomach. The principles of separate nutrition are based on this postulate. In this case, there are a number of rules that should be followed:

• You should not eat food unless you feel hungry.
• Food should be chewed very thoroughly.
• While eating, try to get rid of negative thoughts.
• No need to wash down your food. Water is consumed before a meal (10-15 minutes) and after it (30 minutes). After starchy dishes, the time period for drinking water increases to two hours, and after protein foods – to four.
• In general, you should drink a day clean water at least 2 liters.
• Don't overeat.
• Make a diet so that half of the food is consumed raw.

Limit the amount consumed butter, mayonnaise, sugar, canned food, coffee and tea. Smoked meats, marinades, pickles, and refined oil are included in the menu as rarely as possible.

1. At the same time, do not consume acidic foods and carbohydrates. Consequently, tomatoes are not eaten with bread and potatoes, but bananas are fruit salad Do not mix with pineapple or citrus fruits.

1. Avoid combining carbohydrates with protein (potatoes and meat, rice and fish, bread and cheese).

1. It is taboo to eat protein dishes from different groups at the same time. Do not combine eggs with fish, cheese or meat. The combination of milk, fish or peas with meat is also excluded. No need to mix cottage cheese with nuts.

1. Protein does not go well with fats.

1. Mixtures of different carbohydrates when consumed simultaneously are also excluded.

1. Food, such as baked goods, is poorly digested if it contains sugar and starch at the same time.

1. Porridge or potatoes are not eaten with bread, since it is impossible to integrate different starchy foods.

1. Milk and melon are mono products. They are absorbed only if consumed separately from any other food.

1. Tomatoes can be combined with fatty foods. You can combine them with lettuce and green vegetables.

When eating separately, a break of 4 hours is observed between individual meals. It is not recommended to exceed this value.

Separate meals for weight loss

If you follow the basic rules of separate nutrition, you can achieve good weight loss results without experiencing discomfort and hunger as with many types of diet. If the doctor has not found any contraindications, then a three-month course is enough for the figure to become noticeably slimmer.

The benefits for the body of consuming homogeneous, easily digestible food at one time are due to the stimulation of intestinal activity without colic and bloating. The active metabolic process virtually eliminates the retention of harmful substances, which contributes to minimal deposition of toxins and rapid elimination of toxins.

Possibility to alternate in the menu different types recommended products make separate meals balanced, allowing you to improve performance and mood. Having reached the predicted weight, in the future it is enough to practice separate meals as a preventive measure for a month every three months. Doctors do not recommend constantly being in this mode so as not to cause negative consequences.

Product Compatibility Chart

In order to correctly comply with all the rules and principles of separate nutrition, a compatibility table for different types of products is being developed. It clearly demonstrates which combinations are preferable and which are completely excluded from the diet.

This table of separate meals serves as a convenient navigator when drawing up a daily menu, since the main types of products recommended for consumption are listed and the degree of their compatibility with each other is reflected - bad, acceptable or good.

Since in most tables products are combined into groups, you need to know their contents.

• Sour varieties of fruits include citruses, plums, kiwis, pomegranates, and sour apples.
• Semi-acidic fruits are apricots, peaches, cherries, and sweet plums.
• The group of sweet fruits includes green grapes, bananas, and dried fruits.
• Starchy vegetables include carrots, rutabaga, dry peas and beans, and beets. This also includes squash, zucchini, celery, and potatoes. Contains starch: radish, pumpkin, Jerusalem artichoke, radish.
• Other vegetables are considered low starchy or non-starchy. This is cabbage - broccoli, Brussels sprouts, Peking cabbage, kohlrabi, cabbage. Also included in this category of vegetables are eggplant, green peas, asparagus, lettuce, cucumber, sweet pepper, and radish.

Having such a table in the kitchen constantly before your eyes, it is impossible to make a mistake, understanding, for example, that meat is best served with non-starchy green vegetables, sauerkraut or greens. Pumpkin and zucchini are well digested in the company of potatoes, sour cream, and vegetable oil. You can create many combinations in accordance with the reflected data, diversifying your menu.

Read also: — different types of bananas are considered, whether it is possible to lose weight on them and how they are useful.

Sample menu for the week

The basic principles for developing a weekly menu are the following:

• selection of the most compatible products;
• balanced diet with all necessary vitamins, minerals, microelements;
• control of calorie content of dishes.

Three basic meals and two snacks are planned per day. They alternate foods throughout the day so that the body is provided with carbohydrates, fats, and proteins, avoiding the repetition of similar foods. For snacks, it is advisable to choose mono fruits that do not accept integration. These are dried fruits, melon or watermelon.

To better understand the concept of separate meals, it is enough to analyze one example menu for a week, which can serve as a starting point for further diet planning.

Number 1 indicates breakfast, the approximate time of which is 8-00.

2 – lunch (11-00).

3 – lunch (13-00).

4 – afternoon tea (16-00).

5 – dinner (19-00).

Monday

1. . Add pieces of fruit if desired. Green tea is consumed as a drink.
2. One variety of fruit.
3. Boiled lean meat – 200 g, steamed vegetables – 200 g.
4. Natural low-fat yoghurt – 250 ml.
5. Egg fried with broccoli, vegetable salad, glass of sweetened compote.

Tuesday

1. Oatmeal, cooked with a small amount of low-fat milk or water. Herbal tea without sugar.
2. Dried fruits – 200 g. Take with enough water.
3. Baked or boiled lean fish – 200 g. Steamed vegetables – 200 g. A glass of compote.
4. Nuts – 100 g. One apple.
5. Low-fat cottage cheese, grated with fruit and a small amount of honey.

Wednesday

1. Rice porridge with one type of fruit. Unsweetened herbal tea.
2. Salad of compatible vegetables.
3. Vegetable broth - one plate. Egg fried with vegetables.
4. Dried fruits - 150 g.
5. Chicken steak. Vegetable stew– 200 g.

Thursday

1. Boiled egg, sweet apple, unsweetened tea.
2. One fermented milk product - fermented baked milk, kefir, Varenets or yogurt with low fat content - 250 ml.
3. Boiled or baked fish – 200 g. steamed vegetables – 200 g. natural fruit or vegetable juice of one type – 200 ml.
4. Dried apricots – 150 g.
5. Broccoli baked with mushrooms.

Friday

1. Oatmeal porridge, to which you can add some kind of fruit. Unsweetened herbal tea.
2. Grated fresh carrots - 2 medium pieces.
3. Fresh cucumber salad with the addition of one ripe tomato. Vegetable soup with a piece of veal - a plate.
4. A handful of nuts, a glass of fresh juice from one type of fruit.
5. Dietary cheese – 50 7, vegetable pie – 200 g.

Saturday

1. Lavash baked using wholemeal flour – 1 piece. You can spread a thin layer of honey. Weak black tea without sugar.
2. Yogurt or low-fat kefir – 250 ml.
3. Hard-boiled egg. Steamed vegetables – 200 g. A glass of compote.
4. Dried fruits – 200 g, washed down with water.
5. Lean veal or steamed chicken. Tomato and lettuce salad. Tomato juice– 250 ml.

Sunday

1. Cheese cheese with low fat content – ​​200 g. A handful of nuts. Herbal tea.
2. Salad of compatible vegetables.
3. Lettuce leaves. Vegetable soup with lean meat - a plate.
4. Orange juice - a glass.
5. Fresh cabbage salad dressed with olive oil. Baked potatoes – 200g. A glass of compote.

There are many menu options. Based on your own capabilities, you can select suitable products.

Several popular recipes

Having understood the basic rule about prohibiting the use of incompatible products in one dish, you can prepare tasty, easily digestible dishes.

• Chicken salad with grapefruit

Required: 200 g chicken breast- fillet, one grapefruit, red onion, 2 tablespoons of olive oil, a teaspoon of French mustard seeds. Salt, ground black pepper, basil to taste.

The fillet cut into pieces is marinated for 10 minutes in olive oil with the addition of pepper and salt. Fry until done and cool. Peeled and freed from partitions, the grapefruit is cut into pieces, the onion into half rings. Mix the ingredients and add mustard and basil.

• Vegetables with chicken breast in a slow cooker

You will need: one chicken breast fillet, cauliflower, broccoli, herbs - parsley, dill, cilantro. Pepper, salt to taste.

Rub the skinned chicken breast with salt and pepper and put it in the refrigerator for two hours. Wash the vegetables. Fill the multicooker 1/3 full with water. Place chicken with vegetables in the basket and turn on the “steam” mode for 40 minutes. A healthy dish for lunch is ready.

• Tuna salad with vegetables

For 4 servings you will need: canned tuna – 200 g, tomatoes – 150 g, lettuce – 200 grams. Small head onions, cucumbers – 150 g, garlic clove. You also need vegetable oil - a tablespoon, lemon juice - a teaspoon, soy sauce - 2 tablespoons.

Cucumber without peel is cut into slices, tomatoes into small slices, onions into half rings, lettuce into thin strips. For the dressing, mix oil, sauce, chopped garlic, lemon juice and add it to the salad from the mixed ingredients.