Separate nutrition for weight loss: menu of a working system

A diet is considered best when acquired eating habits can remain with a person for life. Most dietary restrictions do not involve such practices and are short-term in nature or even do not bring results. One of the reasons for stagnation in weight loss is the incompatibility of the foods consumed. Interesting? Let's study the topic together!

The principles of separate nutrition have long been successfully used for losing weight and cleansing the body. According to this technique, eating foods that are compatible with each other facilitates digestion and improves absorption.

The author of the method, Herbert Shelton, suggested that nature does not provide for the need for the separation of products in mammals. In wildlife, it is unlikely that there will be a predator that will eat game with carbohydrate products.

The approach seems complicated at first. This article will help you:

• master the principles of separate nutrition for weight loss;
• learn about the compatibility of products when eating separately using tables;
• master suitable recipes for separate meals by adding to the cookbook.

The main principles and rules of separate nutrition for weight loss

In the course of evolution, man learned to process food, mix ingredients of heterogeneous consistency to improve the taste of finished dishes. However, in the body, products of different chemical composition are digested in their own way: proteins are absorbed with the help of acid, and carbohydrates are broken down in an alkaline environment.

The main principle of separate nutrition is to separate proteins and carbohydrates between meals, which require certain conditions for digestion. When foods containing both of these substances are consumed simultaneously, both acid and alkali are released in the body. The second enzymes neutralize the first. This leads to the fact that food is not completely digested and is deposited in the colon. To avoid this, take a break of at least three hours between taking carbohydrates and proteins.

Dishes with a complex composition load the gastrointestinal tract, causing malaise. Due to this, food is digested more slowly and is partially not absorbed. The result is fat accumulation, fermentation and rotting. Therefore, it is first recommended to eat a portion of proteins, and after 3 hours, when the body has rested, complex (slow) carbohydrates to taste.

What cannot be combined with each other when eating separately

Separate nutrition for weight loss divides all products into three groups:

Starchy

The product group includes:

• main sources of carbohydrates (cereals, potatoes, bread, pasta);
• flour products;
• fruits and dried fruits;
• sweeteners (sugar, honey, maple syrup).

Neutral

Products include:

• root vegetables (except potatoes), green and leafy vegetables;
• oils and fats.

Protein

Products presented:

• meat, fish and seafood;
• milk products;
• vegetable proteins (tofu, soybeans).

Starchy and protein foods are incompatible with each other. In the diet, they should be consumed separately or combined with neutral ones. When planning meals, you should also take into account that it takes different periods of time to digest and assimilate foods from different groups.

Simple carbohydrates are digested in 1.5-2 hours, complex carbohydrates – in 3-4 hours, digestion of protein foods takes the longest – 8-10 hours. Therefore, you need to consume foods so that they do not interfere with each other. Every day you should follow the sequence: in the morning you eat simple carbohydrates, then complex carbohydrates and in the evening you eat protein foods.

7 rules of separate nutrition for weight loss

Shelton formed the rules for separate nutrition for weight loss, describing groups of incompatible foods that he recommends for consumption in different time frames or even on different days:

1. Protein + protein: protein products are consumed separately, despite the similarity of the macronutrient. The body may process types of protein differently. It is not recommended to combine cottage cheese and meat, eggs and meat, meat and cheese, etc.
2. Protein + carbohydrates: eggs, dairy products, meat, poultry, seafood and nuts cannot be combined with cereals, potatoes, and flour products. This combination is most often present in the diet of every person.
3. Protein + acids: fish, meat and poultry are not served with tomatoes or in a lemon juice marinade.
4. Protein + fats: from the point of view of the usual diet, it looks like this: during the preparation of meat products, you cannot add vegetable and animal fats (oils), or season cheese and egg salads.
5. Acids + starch: Starch-rich carbohydrates and sour vegetables and fruits should not be placed on the plate. Potatoes, baked goods, and legumes do not go well with apples, citrus fruits, tomatoes, kiwis, etc.
6. Starch + sugar: example - pancakes with raspberry jam. This combination should not be found in the diet, just like sweet cereals, bread with confiture, etc.
7. Single products: milk, melon and watermelon do not have compatibility conditions. They should be consumed separately from any dish: coffee without milk, buckwheat with milk is prohibited, as are fruit salads with melon or watermelon.

It is important to correctly calculate the caloric content of the diet when losing weight in order to form portions in accordance with the body’s need for energy.

Separate nutrition - what is it?

Separate nutrition is a special food intake system in dietetics, in which foods of the same group, divided according to common characteristics, cannot be consumed together during one meal .

Many people confuse separate meals, considering it a diet. In fact, this type of nutrition is practiced in many diets as a basic principle for weight loss or other purposes.

As you know, all food products are divided into main groups: carbohydrates, fats, proteins.

Any food entering the body must undergo processes of breakdown and absorption. To do this, the digestive system secretes special enzymes. The processing enzyme environment directly depends on the products belonging to a particular group.

Separate nutrition is practiced in many diets as a basic principle for weight loss or other purposes. That's what it is.

Carbohydrate foods are digested using alkaline enzymes, while proteins require an acidic environment. simultaneous intake of foods of different composition provokes the production of gastric juice with a high content of acids and alkalis.

Both enzymes neutralize each other's actions. As a result, the digestive process slows down: food partially remains unprocessed, settling in the intestines, leading to negative consequences, such as bloating, accumulation of fat, heartburn, and deposition of toxins.

Advantages and disadvantages of the system

Fans of separate nutrition talk about the advantages that the technique provides:

• cleansing the digestive system and gastrointestinal tract;
• eliminating bad breath;
• removal of toxins;
• relief from constipation and dysbacteriosis;
• restoring balance in the functioning of internal organs;
• getting rid of excess weight.

Separate meals are not just advantages. You must understand that such a radical restructuring of the body will not remain without consequences. Nutritionists say that separate meals force the body to forget how to digest mixed food, so when you switch to your usual diet, prepare for problems with the gastrointestinal tract.

It is also important to consider that separate meals for weight loss are fundamentally different from traditional ideas about food. It is difficult to switch to a new food system from a psychological point of view: a person is so accustomed to mixed food that its separate consumption will leave a constant feeling of dissatisfaction, which leads to overeating. Eating will turn into a mechanical replenishment of energy reserves and will not bring pleasure.

Separate meals: pros and cons

The method of eating food from separate groups has a lot of contradictions. Nutritionists note both positive aspects and disadvantages for the human digestive system.

The advantages of separate power supply include:

• easier digestion: much less time is spent on this process, and there is also an elimination of constipation and fermentation of undigested pieces of food;
• reducing the load on the body: energy consumption for processing absorbed products is reduced, while there is no increase in the load on the liver;
• cleansing the digestive tract: carefully processed food components are easily removed from the body, thereby eliminating the deposition of toxins and intoxication;
• promoting weight loss and maintaining weight stability;
• the absence of strict prohibitions in the preparation of the daily diet and restrictions on the number of meals.

As for the disadvantages of separate power supply, they are in the following aspects:

• It is difficult to independently organize a menu and select products so that the body is fully provided with the necessary nutrients.
• when switching to a separate method of nutrition, especially during the period of adaptation, a person feels a feeling of discomfort and constant hunger;
• a frequently encountered and, for many, important fact: with this process of satiation, food does not bring any aesthetic pleasure.

Product Compatibility Chart and How to Use It

To ensure that losing weight on a separate diet does not cause difficulties and does not take much time, a special table has been developed that shows the compatibility parameters of the most common products.

In the left column you see product groups that are compared with similar names above, and the corresponding designations are written inside:

1 – very bad; 2 – bad; 3 – average; 4 – good; 5 – excellent.

Compatibility of individual product categories according to G. Shelton

The table corresponds to the basics of separate nutrition.

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. This could be rice, buckwheat, oatmeal, baked goods without yeast and other flour products, and various spices. Vegetables and fruits make very tasty and original salads. For example, beets with bananas and sour cream are an incredibly 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.

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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.

Prohibited foods for separate meals

The following should be excluded from the diet:

• sugar and products with added ingredients;
• soda, packaged drinks;
• canned food, preserves;
• food ingredients (sauces, mayonnaise), refined oil, margarine and spread;
• sausages, smoked products;
• salted, dried fish.

Such food is, in principle, harmful to health and figure, slowing down weight loss.

Product Compatibility

When feeding separately, you should avoid combining:

• Carbohydrate and acidic foods
• Protein and carbohydrate foods
• Two concentrated protein products
• Fatty and protein foods
• Protein foods and sour fruits
• Starchy foods and sugar
• Various starchy foods
• Melons (watermelons, melons) with any food products
• Milk and any food (except butter and starchy vegetables)

The following are subject to limitation or complete exclusion:

• Refined sugar and products containing it
• Sausages
• Marinades, canned food, pickles and smoked meats
• Refined vegetable oils
• Margarine
• Any fatty sauces (including mayonnaise)
• Coffee, cocoa, tea
• Carbonated drinks (primarily this refers to cola)
• Vegetables and fruits that have lost their freshness
• Condensed and powdered milk

How to use the product compatibility chart.

The food compatibility table lists the most commonly consumed foods. They are assigned numbers, the row number corresponds to the column number (so row 16 and column 16 are eggs). The color at the intersection of a row and a column means the following: red is an unacceptable combination, yellow is an acceptable combination, green is a good combination.

Example: is it possible to eat bread with cheese? Bread - No. 7, cheese - No. 15. At the intersection of row No. 7 with column No. 15 there is a yellow light. This is a valid combination.

Product Compatibility Chart:

red - poorly compatible, yellow - acceptable, green - well compatible.
Select in the first and second fields the products whose compatibility you are interested in

Menu for separate meals for a week

Having chosen separate meals for weight loss, an individual menu is created for the week or a ready-made option is used - the table includes 5 meals with an interval of 3 hours.

Carbohydrates can be taken at any time, but it is recommended to “load” with a macronutrient in the morning or before training to provide the body with the energy it needs.

Separate nutrition: pros and cons (opinion of nutritionists)

The opinion of doctors regarding the division of food products according to groups is also divided into pros and cons.

An example of approval and support are the words of Maria Nikolaevna Strelnikova, a nutritionist: “If we consider that the method of separate nutrition is carried out mainly by people who have concomitant diseases of the liver, gastrointestinal tract or excess weight, then such a food intake system turns out to be quite useful .

After all, this method does not require unreasonably strict restrictions, but only implies the correct combination of diet components. If there is no “conflict” between the ingredients, then this leads to their rapid breakdown and absorption.

Complete digestion helps eliminate: flatulence, heaviness, overeating, accumulation of fats and toxins. And, therefore, excess weight disappears.”

Many doctors do not share this point of view, and give the following arguments denying the benefits of separate nutrition:

• mixed nutrition is a natural way of obtaining food, formed over thousands of years in the process of evolution;
• in nature there is not a single product that completely belongs to one or another food group;
• the human stomach is adapted to produce both acidic and alkaline enzymes, and simultaneously;
• refusal of a normal diet negatively affects not only the human psyche, but also the vitality of the entire organism.

Interesting fact! There is ongoing debate among scientists about whether separate nutrition is a myth or reality. Nature has not divided foods into specific “representatives” of proteins or carbohydrates, so why separate them artificially?

Products for the week

When creating a menu for separate meals for weight loss, you can rely on the list below, which will help you form a food basket:

• white fish, red fish (in small quantities);
• poultry (chicken fillet, turkey);
• eggs;
• dairy products, cheeses;
• fruits: green apples and pears, oranges and grapefruits;
• vegetables: cucumbers, cabbage, broccoli, green beans, greens, potatoes, pumpkin, tomatoes, carrots;
• unrefined vegetable oil;
• cereals: oatmeal, buckwheat, borax rice;
• dried fruits and nuts.

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 the simple recipes you can highlight jacket potatoes. To do this, wash the tubers and simply boil them until tender. If you want something more interesting, then prepare a warm potato salad.

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.

• Cooking time: 40 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 160 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

A very tasty recipe with potatoes is 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. For the first meal, it is better to serve a liquid dish, 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.

Diet for weight loss for 90 days: menu

A 90-day weight loss system is a diet based on separate meals with a special eating order.

Menu by day of the week

Each day is characterized by eating a certain type of food:

• protein;
• starch;
• carbohydrate;
• fruit.

There is also a fasting day, when only plain water is consumed.

1. Protein day - eat foods rich in protein: lean meats, poultry fillets, fish and seafood, legumes, dairy products.
2. Starchy day - the menu contains only unprocessed cereals, whole grain bread, starchy vegetables (pumpkin, carrots, potatoes, cauliflower). You can drink tea without sugar.
3. Carbohydrate day - the diet includes unprocessed cereals, durum pasta, vegetables, baked goods made from durum wheat without added sugar. This day will be remembered for the opportunity to eat 15-20 g of dark chocolate.
4. Fruit (vitamin) day - during the day you can eat fruits, drink natural freshly squeezed juices, nuts in small quantities (due to the high calorie content of the product).
5. The fasting day is the most difficult physically and psychologically. You need to show perseverance and self-control to achieve your goal. It is recommended to choose a comfortable product as part of your diet.

A prerequisite is compliance with the drinking regime. Do not limit your consumption of pure water. Then, to maintain the diet for 90 days, the cycles of separate meals are repeated in a circle. At the end of the period, the diet changes to normal.

Separate power systems

The theory of separate nutrition, and the fact that this contributes to the health of the body, was considered back in ancient times. At the moment, separate meal systems of several schools are known, including the developments of Gennady Malakhov, Herbert Shelton, Vladimir Zhdanov and others.

Separate nutrition according to Shelton

Herbert Shelton is the founder of the School of Health , for which he developed the basic principles of specific nutrition. It was he who formulated the schemes for acceptable combinations of food product categories.

Shelton assured that the simpler and more natural a person’s menu is, the more effective and safe the digestion process is.

Shelton's system of separate meals includes the following postulates:

• strict adherence to food regimen;
• morning and afternoon meals should consist of a small amount of food; during dinner, variety and increased portions are allowed;
• carry out culinary processing of dishes for the shortest period of time;
• the consumption of salt (and other spices and seasonings) is either eliminated completely or reduced to minimal quantities;
• sugar is completely eliminated;
• cereals are replaced with sprouted grains;
• you should avoid cereals, especially those prepared with milk;
• consume fat in small quantities, and it is better if such products are of plant origin;
• Eat more vegetables, preferably raw.

Zhdanov: separate meals

Professor Zhdanov is the founder of the Russian school of separate meals. In his works, the scientist states that mixed nutrition has negative consequences for life.

He claims: every person can restore health independently, while spending a minimum of effort and money . To do this, you just need to switch to separate meals, and this can be done regardless of age.

Shelton assured that the simpler and more natural a person’s menu is, the more effective and safe the digestion process is.

Separate nutrition according to Zhdanov: this is what exactly this change in traditional food intake means:

1. First of all, measures should be taken to cleanse the body of accumulated toxins.
2. The transition to recovery should be gentle and gradual - it is enough to use the method of separating food products once every 7-10 days. Subsequently, the body itself will adjust to the desired regime.
3. When creating a healthy food diet, all components must be divided and consumed separately into groups: carbohydrates, neutral foods and proteins.

90 day split diet

The authors of this technique are Mojca Polanshek and Breda Hrobat from Slovenia. The basic principle of the diet is to concentrate on one specific food group during the day, then move on to another group.

This method completely eliminates the mixing of products, significantly speeds up the metabolic process in the body, which allows you to quickly and painlessly lose extra pounds of weight.

The 90 day diet plan is as follows:

• 1 day – protein food;
• Day 2 – starch food;
• Day 3 – carbohydrate food;
• Day 4 – vitamin food.

After 4 days, the scheme is repeated without changing the recommended routine. Every 28 days, that is, after 7 repeated cycles, it is necessary to spend a “water day” or a fasting day, during which you cannot eat anything, only drinking unsweetened still water in unlimited quantities is allowed.

And so on for 90 days. The diet requires adherence to a certain discipline, but according to reviews, with its help, significant results are achieved in improving health and fighting extra pounds.

Recipes

All recipes for separate meals are easy to prepare and will not take much time.

Lenten vegetable soup

Recipe No. 1
Cooking method:

• Peel the vegetables, rinse, cut into cubes. Boil all ingredients until tender.

*Can be served with rye breadcrumbs.

Ingredients: - Potatoes - 210 g; — Carrots – 60 g; — Onion – 40 g; — Fresh green peas – 50 g; — Parsley – 10 g; — Water – 1 l.

Steamed veal with carrots in a slow cooker

Recipe No. 2
Cooking method:

• Wash the veal and cut into slices.
• Wash the carrots, remove skins and stems.
• Place the ingredients in the multicooker bowl; cooking time in the “Steam” mode is 20 minutes.
• Chop the parsley and decorate the finished dish.

Ingredients: - Veal - 500 g; — Carrots – 150 g; — Parsley – 15 g.

Baked pumpkin with prunes

Recipe No. 3
Cooking method:

• Pour boiling water over pitted prunes and leave for an hour.
• Wash the pumpkin, peel it, cut into slices or cubes.
• Grease a baking sheet with a drop of vegetable oil and lay out the ingredients.
• Place in an oven preheated to 180 degrees for 20 minutes.

*On a carbohydrate day, you can serve it with honey.

Ingredients: - Pumpkin - 500 g; — Prunes – 100 g.

Recipes for separate meals

Here are several recipes for dishes, the preparation of which will not require large financial and time expenditures.

Omelette with sour cream and herbs

Necessary:

• chicken eggs – 2 pcs.;
• Low-fat sour cream – 1 tablespoon;
• chopped greens – 1 tablespoon;
• salt - to taste.

Beat the eggs, add salt, add sour cream, and mix everything thoroughly. Bake in the oven at 180 degrees for several minutes. Serve with greens.

Vinaigrette “Summer”

Necessary:

• potatoes – 2 pcs.;
• one medium-sized carrot and one beet each;
• cauliflower – 150 g;
• greens, salt - to taste;
• olive oil for dressing.

Boil (or bake) beets, potatoes and carrots until tender and cut into small cubes. Blanch the cauliflower in hot water for 5 minutes, cool, and separate into inflorescences. Combine all ingredients, add salt, mix, season with oil and garnish with herbs.

Fish baked with vegetables

Required:

• fillet of any lean fish – 300 g;
• vegetables: carrots, zucchini, bell pepper (you can combine or choose to your taste) – 300 g;
• spices - to taste.

Pre-marinate the fish fillet in a mixture of vegetable oil and a few drops of lemon juice. Then add your favorite spices to the fish and wrap it in foil. Season the vegetables with salt and pepper and place in foil (separate from the fish). Place the products in the oven or steamer for half an hour.

Contraindications

Supporters of this system argue that such consumption of products, provided for by separate meals, has no contraindications.

no circumstances should people with stomach and intestinal diseases resort to emergency measures involving .

Gastritis, ulcers, liver and kidney failure require a special diet. But it must be agreed with the attending physician.

In addition, this method of eating is not recommended for women while they are expecting a baby and breastfeeding . Separate meals are not acceptable for those who suffer from weight loss and mental disorders.

Having weighed all the arguments of experts, their own desires and capabilities, everyone decides for themselves whether to use separate nutrition to saturate the body, improve its health and correct weight.

Physical activity with separate meals

Often, after short-term diets, lost kilograms return with weight gain. By calculating the daily calorie requirement, as well as adding physical activity to the separate nutrition method, you can maintain the stability of losing extra pounds and not be afraid of weight gain.

The main thing is to choose the most suitable option for physical activity in accordance with the capabilities and characteristics of the body.

Stages of the training process

1. Dynamic warm-up of the whole body: muscles, tendons.
2. Light cardio workout for 5 – 10 minutes.
3. Power training.
4. Cardio load.

Strength training will help work out every muscle group, maintaining their tone, and cardio sessions saturate the organs with oxygen, train the heart muscle and help expend a large amount of energy, stimulating fat burning processes.

Basic principles of separate nutrition

To fully understand what separate nutrition is, you should understand: this technique implies not only the denial of the joint consumption of foods from different food groups. This is an attitude towards eating as a process of satiation, and, above all, healing of the body.

Supporters of organizing such nutrition have developed the following basic principles:

1. You should only eat when you feel hungry.
2. The break between meals should be at least 2 hours.
3. Under no circumstances should you wash down your food with liquid; moreover, you should not drink water 10 minutes before a meal and 30 minutes after it.
4. At one time, use only products that are allowed to be combined together;
5. Avoid overeating completely.
6. Rest before and after meals.
7. Chew food thoroughly and eat slowly.
8. The temperature of the food should be as close as possible to the human body temperature - no higher, no lower.
9. Vegetables and fruits should make up the majority of the diet, and preferably eaten raw.
10. Preference is given to products of local origin.
11. It is better to sit down at the table to eat in a good mood, excluding “eating” in stressful situations.

Rules for creating a menu

The compatibility table for separate meals for weight loss is so extensive that you can easily get confused in the variety of foods and the way they are distributed per day.

Although the separate nutrition method includes only healthy foods in the diet, some dishes are best consumed in the first half of the day, while others are suitable before bed.

The table below will help you understand the rules for distributing dishes throughout the day.

Breakfast

Now you no longer have to think about what this or that product goes with. Breakfasts with separate meals can be as follows:

• porridge;
• fresh toast (one per day, because they are high in calories);
• omelette (mainly made from whites);
• plain yoghurts;
• fresh fruits, nuts;
• vegetable salad.

Dinner

During this meal, it is better to eat the following foods:

• vegetable soup;
• pilaf with mushrooms;
• legume-based dishes;
• fish with stew;
• bread with cheese.

Dinner

By observing the compatibility of foods when eating separately, you can treat yourself to the following food for dinner:

• tomatoes under a crispy cheese crust with spices and herbs;
• fresh salad based on meat or seafood in combination with green vegetables;
• Adyghe cheese, feta cheese or homemade cottage cheese;
• a glass of kefir with cinnamon;
• omelette.