How to properly create a menu for separate meals. Recommendations from experts

Separate nutrition is the most effective way to lose weight, which also helps to improve the health of the body and prevent the development of diseases. This is not a short-term diet, but a way of life. The principle of such a system is the correct combination of familiar products in the everyday diet.

The main rule is not to combine proteins with carbohydrates. In this case, there are no strict limits and restrictions, as on other diets for weight loss. Despite this, the weight goes away quite quickly and does not return in the future.

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.

Avocado and chicken salad

For 350 g of boiled chicken fillet you will need 2 tomatoes and radishes, one avocado and lettuce, mayonnaise and spices.
Preparing the salad:

• lightly fry chicken fillet with spices;
• when the chicken has cooled, it needs to be cut into pieces;
• Peel and cut the avocado into slices;
• cut tomatoes into slices;
• Chop the radishes into strips;
• Tear lettuce into small pieces;
• Combine everything in a salad plate and season with mayonnaise and spices.

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.

Salmon and quail egg salad

For a 100 g piece of lightly salted salmon you will need: 8 quail eggs, 16 cherry tomatoes, 1 lettuce bush, 1 tbsp.
spoon of lemon juice, about 4 tbsp. spoons of healthy olive oil, parsley, salt and black pepper. Preparing the salad:

• cut the washed lettuce into small pieces and dry;
• Boil the quail egg until hard (3-4 minutes), cool and cut into two parts;
• wash the tomatoes, cut them into 4 parts and add salt;
• rinse the parsley leaves;
• cut the salmon into slices;
• whisk together lemon juice, olive oil, parsley, salt and parsley sauce;
• Place the salad on a plate, place salmon on top of it, then tomatoes and eggs, pour over the sauce.

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.

Warm eggplant and bell pepper salad

For a salad of 250 g eggplant, tomatoes and bell peppers you need to prepare: 150 g feta cheese, 1 teaspoon fresh mustard, 2 tbsp.
spoons of liquid honey, 6 tbsp. spoons of vegetable (preferably olive) oil, spices. Preparing the salad:

• cut tomatoes, bell peppers and eggplants into equal cubes;
• Place peppers and eggplants on a baking sheet, sprinkle with salt and pour over oil;
• preheat the oven to 220 °C;
• bake the peppers and eggplants for 15 minutes;
• Mash the feta in a bowl;
• mix oil, honey, mustard and spices until smooth;
• Combine all ingredients in a salad bowl and mix.

Rules for separate meals

There are 7 basic rules for separate nutrition, which are as follows:

1. Acids and starch should not be consumed together. You should not eat, for example, potato salad dressed with lemon juice sauce, or eating bananas and oranges together is unacceptable.
2. You cannot eat starch and sugar at the same time. Porridge, baked goods with jam, honey and preserves are completely rejected by adherents of separate meals.
3. Proteins and acids are consumed at different times. Tomatoes, sour berries, and grapefruits are not eaten in combination with fish and meat dishes, especially seasoned cheese and nuts.
4. Eating carbohydrate and protein foods at the same time is prohibited. Meat products - sausage, cutlets are eaten without the usual side dishes: pasta, mashed potatoes, buckwheat.

   
   To fully understand separate nutrition (what it is), you should understand: this technique implies not only the denial of the joint consumption of foods from different food groups.

5. Proteins and fat-containing ingredients are not an acceptable combination. The simultaneous consumption of oil and protein foods is not provided for by this nutrition system.
6. It is permissible to consume only one type of concentrated protein food per meal. The fact is that even products belonging to the same group require different times for breakdown and absorption. Each compound has its own composition, and you should not combine different types of such components, for example, eggs and meat should be eaten in different doses.
7. There are products that do not have acceptable combinations with other nutrients. These include milk and melons: melon and watermelon. They should always be eaten separately from any other foods.

Chicken salad with corn and pineapple

For a salad of 300 g chicken fillet you will need: 2 pcs.
cucumbers and eggs, 1 jar of canned corn and pineapple, mayonnaise. Preparing the salad:

• Boil young chicken fillet and cut into small pieces;
• Chop the cucumber into strips;
• cut hard-boiled chicken eggs into small cubes;
• place in a salad bowl in layers; chicken, pineapples and cucumbers (coat layers with mayonnaise);
• wait 15 minutes;
• lay out the following layers: egg and corn.

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.

Light chicken and fresh cabbage salad

For half a kilogram of boiled chicken fillet you will need: 350 g fresh white cabbage, 100 g any hard cheese, mayonnaise or sour cream for salad dressing, salt.
Preparing the salad:

• cut boiled chicken fillet into cubes;
• cut the cabbage into thin strips;
• grate cheese on a coarse grater;
• mix everything, add mayonnaise to the salad and salt it to taste.

For lovers, you can diversify the taste sensation with a small amount of garlic.

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?

Recommendations for organizing and selecting dishes for every day from Herbert Shelton

An American scientist identified several types of foods that cannot be combined with each other in one meal:

• carbohydrates and proteins;
• several protein products;
• fats and proteins;
• proteins and acidic foods;
• sour fruits and carbohydrates;
• a few carbohydrates.

When creating a menu, Shelton advises focusing on a list of compatible products that can be used in recipes for every day:

• protein and green vegetables that do not contain starch;
• milk and fruits;
• greens and fats;
• grains and proteins;
• beans and green vegetables.

Sample menu as recommended by Herbert Shelton:

1. Breakfast – no more than 3 varieties of fruit. In winter, it is better to replace fresh fruits with dried ones.
2. 2nd breakfast – vegetable salad (without tomatoes), 1 boiled potato.
3. Day and evening - a large plate of vegetables and stewed meat (fish). You can include tomatoes in the salad if nuts or cottage cheese are used as protein components.

Separate food: product compatibility table

Almost all foods contain carbohydrates, proteins, and fats. Although the proportions of these components are different depending on the nutritional value of the edible object, it is impossible to completely divide food into belonging to any strictly defined category.

Therefore, in this case, products are no longer assigned to 3, but to 18 groups.

The table indicates whether all of these existing groups can be combined with each other.

How to use the table:

• – this symbol indicates incompatible products;
• ! – combination is acceptable;
• + - compatibility is good.

Each product is placed under a number from 1 to 18, the same numbers are assigned to the sections of the table.

The sign at the intersection of columns and rows indicates whether the joint use of these products is permissible.

Separate power supply circuit

Proteins:

• do not combine with products containing starch and acid;
• possible combination with green vegetables;
• goes well with fruits (with the exception of sour crops).

Starches:

• combination with proteins and fruits with a high sugar content is not allowed;
• it is permissible to combine with vegetables containing a small amount of starch;
• goes well with sweet and sour fruits.

Low-starch vegetables (tomatoes, cauliflower, celery, zucchini, spinach, cucumbers, beets, bell peppers):

• do not go well with sweet and sour fruits;
• goes well with sweet fruits;
• goes well with sour fruits.

Squid and cucumber salad

To prepare this dish you will need: 500 g of peeled and frozen squid, 3 pcs.
chicken eggs, 2 cucumbers, one onion, chopped herbs, sour cream and salt. Preparing the salad:

• Boil squid in boiling water for 5 minutes;
• cut them into strips;
• Chop hard-boiled eggs into strips;
• cut the cucumbers into the same strips;
• finely chop the onion;
• salt everything and mix evenly,
• add sour cream;
• Sprinkle fresh herbs on top.

Separate meals: menu for the week

The presented menu is not a strict option that requires strict execution. This is just a sample list of dishes used for weight loss. You can independently change the serving size of some products, but only in accordance with the compatibility table.

Numbers 1-5 mean meals: respectively 1 - first breakfast, 2 - second breakfast, 3 - lunch, 4 - afternoon snack, 5 - dinner:

Monday:

1. 1 – unsweetened yogurt with minimal fat content or omelet;
2. 2 – apple;
3. 3 – vegetable salad, fish;
4. 4 – nuts;
5. 5 – vegetable stew, lean meat.

Tuesday:

1. 1 – oatmeal, some berries;
2. 2 – pear;
3. 3 – vegetable soup;
4. 4 – cottage cheese;
5. 5 – green salad, poultry.

Wednesday:

1. 1 – oatmeal (with water!), plums;
2. 2 – grapes;
3. 3 – green salad, fish;
4. 4 – dried fruits;
5. 5 – beef stew with vegetables.

The 90-day diet assumes that 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.

Thursday:

1. 1– low-fat cottage cheese, some unsweetened fruit;
2. 2 – dried apricots;
3. 3 – sandwich with fish and vegetables;
4. 4 – nuts;
5. 5 – stewed vegetables with poultry.

Friday:

1. 1 – porridge made from whole grain flakes;
2. 2 – orange;
3. 3 – potato, spinach, pea soup;
4. 4 – yogurt, apple;
5. 5 – boiled meat with lettuce.

Saturday: fasting day (you can eat several fruits).

Sunday:

1. 1 – cottage cheese;
2. 2 — a portion of vegetable salad;
3. 3 – broccoli soup;
4. 4 – almonds, cashews (200 g);
5. 5 – stew with fresh vegetables.

Menu for weight loss

A varied menu for every day is prepared based on the product compatibility table. It is also necessary to count calories daily in order to achieve significant results in losing weight.

The calorie intake of the daily diet is reduced, and physical activity is increased.

It is recommended to change dishes throughout the day to avoid monotony. For breakfast, preference is given to cereals, fermented milk products and fruits, for lunch - protein foods and for dinner - carbohydrate foods.

An approximate menu for the week is suggested in the table:

Between main meals, you are allowed to eat any fruit or nuts, provided that you have an unbearable feeling of hunger.

The cycle is usually scheduled for a week. Then it is repeated starting from the first day.

Diet for 10 days

If a woman urgently needs to lose just a few kilograms or give her body a rest after long holiday feasts, then 10 days on separate meals is enough. A day before starting this regimen, it is recommended to take a fasting day on kefir. After this, they begin to eat all the usual foods, focusing on the compatibility table.

The diet for 10 days looks like this:

1. The first 3 days - the emphasis is on fiber: fruits and vegetables (with the exception of potatoes).
2. The next three days focus on proteins: meat, fish, cottage cheese, chicken eggs, legumes.
3. Seventh day - give the body a rest: drink low-fat kefir, yogurt, juices.

At the final stage, they switch to complex carbohydrates.

Diet for 21 days

If the weekly regimen is extended, it is recommended to alternate 2 protein and carbohydrate days from the second week.

The following dishes are suitable for protein days:

• marinated mushrooms with green onions and vegetable dressing;
• salad of boiled eggs, cucumbers and fresh herbs;
• chicken broth with vegetables;
• baked beef;
• vegetable stew with beans.

Carbohydrate diet:

• pearl barley porridge with vegetables;
• carrot-garlic salad with corn oil;
• dietary vegetable soup;
• cabbage-carrot cutlets;
• steamed zucchini with garlic and sour cream.

On protein days you can eat any meat, fish, cottage cheese and eggs, and on carbohydrate days you can eat salads, fruits, fruit drinks, and freshly squeezed juices.

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.

Second courses

The correct combination of dish components is important not only for first courses, but also for second courses. It is so important to consider that after consuming non-starchy green vegetables, boiled eggs, lean meat, poultry or fish, you can eat again only after six hours, when the food is completely digested.

Fatty meats, legumes, potatoes, pasta and dairy products should be eaten at dinner as they take twelve hours to digest.

Protein main courses

Turkey cutlets

For preparation you will need:

• two eggs,
• vegetable oil,
• kilogram of turkey,
• two onions and 50 g of lard.

Rinse the meat and pass through a meat grinder along with lard and onions. Add eggs to the resulting mixture, stir well and beat.

Form into cutlets and fry in vegetable oil, then place in a saucepan and place in the oven for fifteen minutes before serving.

Green peas with carrots

To prepare you will need: one and a half glasses of green peas, a kilogram of carrots, two tablespoons of chopped peanuts and six vegetable oils, ginger, nutmeg and ground black pepper.

Cut the washed and peeled carrots into cubes and pour boiling water into a saucepan, add three tablespoons of oil and simmer for half an hour over low heat. After this, add the peas and the rest of the oil, simmer for another half hour. Finally, add the spices and simmer for another five minutes before serving.

Carbohydrate dishes

Zucchini pancakes

To prepare you will need: zucchini, four cloves of garlic, three tablespoons of flour, and a teaspoon of ground ginger.

Remove the seeds from the zucchini, cut off the skin, and grate. Add crushed garlic, ginger and flour to the resulting mass. Form into pancakes and fry, then serve.

Pumpkin porridge

To prepare you will need: half a kilo of pumpkin, a glass of millet, three glasses of water, one and a half tablespoons of sugar, ginger and cinnamon.

Rinse the cereal, place in a sieve and dry, then fry and place in a saucepan, placing chopped pumpkin on top. Boil water and dissolve sugar, ginger and cinnamon in it, then pour it over the cereal with pumpkin. Cook until done, then serve.

The second courses are no less important than the first, so their preparation is quite important and even if you have to spend time on it, the result is worth it.

High protein nut and dried fruit balls

This dessert will not make you regret eating it later. It is healthy and low in calories.

You will need:

1. Nuts: hazelnuts and walnuts -100 grams;
2. Dried fruits: dried apricots, raisins and prunes - 300 grams;
3. Cocoa powder;
4. Coconut shavings;

How to make nut balls?

1. Preparing dried fruits for cooking. Rinse them under water and pour boiling water over them to remove particles of dust and dirt.
2. Place the dried fruits in a blender and grind until smooth. If you don't have a blender, you can grind the dried fruits manually using a knife, however, this process will take much longer.
3. Grind the walnuts in the same way. Don't touch the hazelnuts yet.
4. Mix the crushed mixture of nuts and dried fruits together.
5. Around the hazelnut, begin to carefully form a ball from the crushed mass of dried fruits and nuts.
6. Roll the finished ball in cocoa or coconut flakes and carefully place them on a plate.
7. The finished balls can be refrigerated for a couple of hours to make them harder.

The second dessert option is more delicate and dietary. It is perfect for serving to guests and for everyday cooking.

Red bean lobio

You will like it if you like hearty salads.

You will need:

1. Red beans - 700 grams;
2. Garlic - 3 cloves;
3. Khmeli-suneli seasoning - 1 teaspoon;
4. Onions - 2 pieces;
5. Green cilantro - 1 bunch;
6. Ground coriander - 1 teaspoon;
7. Ground red pepper - to taste;
8. Salt - to taste;

How to cook lobio with red beans?

1. Prepare all ingredients: wash them and dry with a towel.
2. Fill the beans with water so that it takes up about a quarter of the total liquid volume.
3. Add finely chopped onion to the beans.
4. Cook all the ingredients over low heat and stirring occasionally for 2.5 hours.
5. It is necessary to gradually add water to the beans so that they come out mushy.
6. Make sure that the bottom layer of the dish does not burn.
7. When it is noticeable that the skin on the legumes begins to separate, mash them until smooth. Make sure there are no whole beans left.
8. Boil the dish again for about 10 minutes.
9. Salt the dish, add garlic and add the spices that were listed among the ingredients.
10. Real Lobio should be spicy, but add spices to your taste.
11. Stir the lobio well.
12. Add fresh cilantro.
13. Stir again.
14. You can serve lobio to the table! Bon appetit!

Do not forget that separate meals may include different dishes. You can choose what time of day and what to eat, but the main thing is to follow the combination of ingredients.