Separate food menu for every day. Basic principles of separate power supply for compatibility

What do you think, correct and separate one and the same! Is it more useful than the usual and usual mode? What is better to choose for health or?

These questions are still of concern to many nutritionists, and the practitioners themselves are divided into fans and opponents!

Supporters separate power supply argue that proteins and carbohydrates require different enzymes and environments to digest food. So, for example, carbohydrates require an alkaline environment, while proteins require an acidic one. And when they are mixed, the body tends to store more fat and toxins in the body!

Opponents argue that our body has developed a certain immunity and can easily cope with both proteins and carbohydrates at the same time! Otherwise, when switching to separate nutrition, it similar functions weakened and will have to eat separately for the rest of their lives.

It's up to you which side to support. From my own experience I can say that a separate diet has a beneficial effect not only on the digestive system, but also on the figure in general. But in this issue I found golden mean. And today I want to show you a separate meal menu for the week.

• Breakfast for the week

Hercules porridge on the water, green tea without sugar, apple or pear.

Buckwheat porridge, tea, orange!

Fried eggs from two eggs with tomatoes and ham or mushrooms, vegetable salad without potatoes, you can also have tea or coffee.

Zucchini pancakes with semolina, green tea, any fruit.

Unleavened pancakes with jam or a little honey, fruit and green tea

Cereal bread toasts with jam green tea or sandwiches made from grain bread with a small layer butter or melted cheese + lettuce, cucumber and tea or freshly brewed coffee

Cottage cheese seasoned with yogurt or fermented baked milk + green tea.

Boiled rice with seasoning, tea with cardamom or cinnamon.

Porridges can be varied on the water! Nuts and fruits, dried fruits are combined, more on that later!

• Lunch for the week:

Chicken liver with any vegetable salad or stewed vegetables, except potatoes.

Chicken breast with herbs and stewed or boiled broccoli.

Fish baked with eggplant, herbs, apple or pear.

Vegetable soup with meat but without cereals and potatoes or vegetable soup with potatoes, but without meat, with spices! Such a separate meal menu for a week can be alternated. That is, soups can be cooked in turn!

Bean soup with boiled beef, juice and an apple or any other fruit.

Mushrooms with legumes and fried onions, any berries + juice

Fish baked with vegetables and legumes.

• Dinner

Fried eggs on the water, and a snack of tomatoes and cheese

Cottage cheese with yogurt and fermented baked milk or others fermented milk products, you can add some nuts or dried fruits to the cottage cheese.

Chicken breast with vegetable salad or baked broccoli with lemon juice.

Fish in soy sauce with a salad of vegetables, such as cucumbers, fresh ginger and some carrots.

Vinaigrette from fresh cucumber, beetroot, potatoes, seasoned with vegetable oil.

Mushroom omelet with any vegetables except potatoes.

Any non-starchy vegetables baked with cheese.

Snacks, i.e. second breakfast or afternoon snack, if you want to eat, you can replace it with any fruit, or a handful of nuts, or light yogurt! Drink green tea, water!

And now, for you to understand, separate nutrition breaks down products into certain groups that may and cannot be combined with each other. Take this into service and cook any dishes for your health:

Group 1 - proteins:

Eggs
Meat
Fish
Mushrooms
eggplant
Legumes
nuts

Group 2 - vegetable fat products:

Fruits
Dried fruits
Vegetables
Juices
Berries
Fats

Group 3 - carbohydrates:

Bread
Sugar
Potato
flour products
cereals
Honey

Products of the 1st and 2nd groups and 2nd and 3rd groups are compatible with each other. Products of the 1st and 3rd groups are incompatible. That is, if you strictly follow the principles of separate nutrition, then potatoes with lard are normal, and a pot of pasta or rice is a crime against health.

In the 30s of the last century, the American naturopath G. Shelton developed interesting system to cleanse the body. This system provided for separate nutrition for weight loss and removal of toxins. Separate nutrition is so fond of the inhabitants of the planet that even famous movie stars and celebrities use it to this day.

The system developed by G. Shelton included a strict list of rules that must be observed. It was the implementation of these principles that made it possible to cleanse the body of toxins.

The basic rules for a separate type of nutrition are quite simple:

1. Food products are divided into several categories: protein, starchy, carbohydrate, fatty, sour, sweet. Is there some more mixed types food. All these products should be used wisely, according to their compatibility with each other. For example, you can not eat proteins and carbohydrates at the same time. But we will talk more about this a little later.
2. The main diet should always include vegetables, fruits and herbs. These products should become the pillars of the dining table. But fatty and carbohydrate should be reduced.
3. The main sweetness during the cleansing period is honey. Homemade dried fruits are allowed.
4. Products of store origin (canned food, semi-finished products) and home preservation prohibited.
5. Salt, sugar and seasonings are reduced.
6. A raw food diet is a priority, rather than the use of thermally processed food.
7. Also, some products should not be combined with anything. These include bananas, melons, watermelons and milk.

What can not be combined with each other with separate meals:

1. Protein + vegetable fat. Fat envelops the gastric mucosa, preventing the release of juice.
2. Protein + protein. There is a significant load on the stomach, pancreas and kidneys.
3. Protein + carbohydrates. The digestive system is loaded. There is bloating, flatulence.
4. Protein + acidic substances. May cause putrefaction in the intestines.
5. Carbohydrate + carbohydrate. It takes a lot of energy to digest food. No selection significant amount energy goes into body fat.
6. Carbohydrate + sugar. Fermentation processes are called, excess calories turn into fat.
7. Sugar + starch. Starch processing begins in oral cavity, under the influence of the enzyme ptyalin. Sugar is only digested in the intestines. And until his turn comes, he begins to wander in the stomach.
8. starch + starch. A large amount of starch compounds is difficult for the body to digest, so none of the products are fully digested and will cause fermentation.
9. Fat + fat. There is difficulty digesting food. Digestive system significantly loaded, uncomfortable phenomena appear: nausea, bloating, flatulence.

Product Compatibility Chart and how to use it?

Compatibility of certain product categories according to G. Shelton.

№	The product's name	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16
1	Meat, poultry, fish	AND	No	No	No	No	No	No	No	No	Yes	IN	No	No	No	No	No
2	Cereals, legumes	No	AND	IN	Yes	Yes	No	IN	IN	IN	Yes	Yes	No	No	No	No	IN
3	Butter	No	IN	AND	IN	No	No	Yes	Yes	No	Yes	Yes	No	IN	No	No	Yes
4	vegetable oil	No	Yes	No	AND	IN	No	Yes	Yes	IN	Yes	Yes	No	No	Yes	No	Yes
5	Sour cream	No	Yes	IN	No	AND	No	Yes	Yes	No	Yes	Yes	Yes	IN	No	IN	Yes
6	Confectionery, sugar	No	No	No	No	No	AND	No	No	No	Yes	No	No	No	No	No	No
7	tomatoes	No	No	Yes	Yes	Yes	No	AND	Yes	IN	Yes	IN	IN	Yes	Yes	No	No
8	Fruits are sour	No	No	Yes	Yes	Yes	No	Yes	AND	IN	Yes	IN	IN	Yes	Yes	No	No
9	Fruits are sweet	No	IN	IN	Yes	Yes	No	IN	IN	AND	Yes	IN	IN	IN	IN	IN	IN
10	Green, non-starchy vegetables, leafy greens	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	Yes	AND	Yes	Yes	Yes	Yes	Yes	Yes
11	starchy vegetables	IN	Yes	Yes	Yes	Yes	No	IN	IN	IN	Yes	AND	Yes	Yes	Yes	IN	Yes
12	Cottage cheese, dairy products	No	No	No	No	Yes	No	IN	IN	Yes	Yes	Yes	AND	Yes	Yes	No	No
13	Cheese, cheese, suluguni	No	No	IN	No	IN	No	Yes	Yes	No	Yes	Yes	Yes	AND	IN	No	IN
14	Various nuts	No	IN	No	Yes	No	No	No	Yes	Yes	Yes	Yes	Yes	IN	AND	No	IN
15	Eggs	No	No	No	No	IN	No	No	No	No	Yes	IN	No	No	No	AND	No
16	Potatoes, bread, cereals	No	IN	Yes	Yes	Yes	No	No	No	No	Yes	Yes	No	IN	IN	No	AND

I - Identical products

Yes - Worth pairing together

No - Cannot be combined

B - Combination allowed

Using the table is pretty easy. In the first column, you look at the name of the product and its number and compare it with the number of another product (the numbers of the second products are located on the top row). In the found cell, you will see a certain color. Red (no) - products are incompatible, green (yes) - compatible. White color(B) allows you to combine food, but in small quantities.

Prohibited foods with separate meals

Among everyday foods, the following are banned:

• sugar, industrial desserts and sweets;
• carbonated drinks;
• canned food and preserves;
• refined oils, margarine, spread, mayonnaise and commercial sauces;
• purchased sausages, smoked products, salted and smoked fish products.

This food is the real enemy of health and beautiful figure. trans fats, flavor additives, sweeteners, emulsifiers, thickeners and other "chemistry" jeopardize the process of losing weight. These substances not only contribute to speed dial weight, but can also adversely affect the state of organs and systems.

Separate nutrition for weight loss: menu for the week

The discussed power supply system is divided into two types: fast weight loss(for a week) or a long process of cleansing the body for 90 days.

Rapid weight loss is used before important meetings and events. Such seven day diet will help not only get rid of extra pounds, but also improve work digestive tract.

The table shows sample menu for a week. 5 meals are taken into account with a 3-hour interval between them.

Day of the week	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	Boiled omelet with broccoli, green tea without sugar	Green apple	lean soup from potatoes and carrots	Curd with dried fruits	Boiled fish (tilapia or sole) with asparagus beans
Tuesday	Steamed buckwheat porridge with mixed salad, coffee	Cottage cheese with low-fat sour cream	Lenten borscht (potatoes, carrots, onions, beets)	hard cheese	boiled chicken liver with green salad
Wednesday	Multi-cereal porridge, coffee	Bread with a slice of cheese	Vegetable stew (asparagus beans, onions and young carrots are stewed in their own juice)	Unsweetened tea and homemade banana chips	Steam salmon and cucumber salad
Thursday	Oatmeal with dried apricots, green tea	Melon	Spinach soup with boiled chicken breast	homemade banana chips and Herb tea	Seaweed with boiled veal
Friday	Boiled omelet with spinach, herbal tea	Grapefruit	Steamed broccoli with turkey breast	Curd with dried fruits	Baked pumpkin with prunes
Saturday	Steamed buckwheat porridge with green salad, herbal tea	Cashew nuts, pine nuts or hazelnuts	Pumpkin puree soup on the water	Melon	Boiled green peas and steamed turkey
Sunday	During the day, use low-fat kefir (1l), Pine nuts or hazelnut

Diet for weight loss for 90 days: menu

The 90-day weight loss system provides for a special diet.

All days are divided into several types:

• Protein;
• Starch;
• carbohydrate;
• Fruity (vitamin);

There is also a fasting day, during which it is allowed to drink only clean water.

1. The first day of the diet is protein. During it, you need to eat foods rich in protein compounds. These include lean varieties meat, fish, vegetables and legumes, milk and dairy products.
2. The second day is starchy. The diet includes only bread, cereals and starchy vegetables (potatoes, pumpkins, radishes, carrots). Tea and water are allowed.
3. The third day is carbohydrate. In the diet - cereals, pasta, pastries, vegetables. Baking should be unsweetened. On this day, you can afford the luxury of eating a small piece of dark dark chocolate.
4. The fourth day is vitamin. In the diet - fruits, fruit juices, nuts in pure form. But you should not lean on them, as nuts contain a large number of fats.
5. The fifth day is unloading. In the whole system, it is the most complex. During the day, the endurance of losing weight is checked, his desire to go to the goal. Allowed pure water, herbal tea without sugar.

After the days are repeated anew. And so for 90 days. And then the thinner person returns to his usual diet. Adherents of the system claim that during this period you can lose at least 15 kilograms.

Recipes

Recipe number 1. Lean soup with vegetables.

Ingredients:

• Potatoes - 3 pieces;
• Carrots - 1 piece;
• Onion - 1 piece;
• Green peas fresh or frozen;
• Greens fresh or dried.

All vegetables are cut into cubes, boiled until tender. The soup is served with rye crackers.

Recipe number 2. Steam veal with carrots.

Ingredients:

• Veal - 500 grams;
• Young carrots - 10 pieces;
• Parsley to taste.

The dish is cooked in a double boiler. The veal is cut into plates, the carrots are peeled and peeled. We put the products in the capacity of the double boiler and cook for 20 minutes. Serve meat with carrots and fresh parsley.

Recipe number 3. Baked pumpkin with prunes.

Ingredients:

• Pumpkin - 1 piece;
• Prunes - 100 grams;

Soak prunes in boiling water for an hour. Peel the pumpkin and cut into cubes. On a baking sheet, lightly greased sesame oil, lay out pumpkin cubes and prunes. Bake at 180°C for 20 minutes. Drizzle with honey when serving.

Physical activity with separate meals

For effective weight loss it is not enough to observe only the principles of separate nutrition. Our body is designed in such a way that short term diet won't help you lose weight. After returning to the previous diet excess weight will not only come back in full, but additional kilograms will appear. It is possible to maintain weight stability by separate meals, provided that the nutrition system remains constant.

But moderate or enhanced physical exercise during the period of weight loss, they will not only accelerate the elimination of toxins, but also noticeably strengthen the body.

Main condition - correct selection a set of exercises for classes. For each person, such a complex is selected purely individually, taking into account the characteristics and pathologies of his body.

The only thing that all coaches agree with is that any training should be divided into stages.

Competent training is divided into 4 stages:

• warming up muscles and tendons;
• cardio loads;
• strength exercises;
• cardio loads.

Loads on the heart muscles have a beneficial effect on general tone. Organs and tissues are saturated with oxygen faster, normalizes blood pressure, appears Vital energy, extra calories are wasted.

The most popular cardio exercises include:

• running (on the spot or over long distances);
• swimming (you can do it in the pool or on the water);
• race walking (moving at a fast pace is suitable for those who, for one reason or another, cannot run);
• a ride on the bicycle;
• rollerblading or ice skating;
• dancing (zumba, reggaeton, dance fitness).

Strength exercises are aimed at working out various groups muscles. For example, exercises on the muscles of the back, buttocks or abdomen. They are necessary to remove fat deposits in problem areas, tighten sagging skin, make the body embossed and elastic.

Advantages and disadvantages of the system

Adherents of cleansing the body according to G. Shelton claim that this way of eating has a lot of advantages:

1. The condition of the digestive tract improves, discomfort in the intestines disappears.
2. Dividing food into groups allows the body to absorb it quickly and without problems.
3. The condition of the whole organism improves, as the organs are cleansed of toxins and toxins.
4. A habit is developed to eat only healthy and natural products.
5. Weight is normalized due to compliance healthy diet, moderation in portions and limiting junk food.
6. Since the list of allowed foods is large, a person who is losing weight can choose many foods.

But the system also has disadvantages:

1. It is not recognized by the world medical community and nutritionists.
2. The system does not have direct evidence of effectiveness, as studies show that the same result can be achieved with mixed nutrition.
3. It is impossible to completely distinguish between food groups, since many contain proteins, fats, acids, and carbohydrates.
4. Due to the impossibility of mixing certain ingredients, dishes do not always come out successful.

Back in 1928, the world learned about a new concept of eating - separate meals.. Its developer is considered the famous naturopath Herbert Shelton, whose recommendations have been followed by thousands of people around the world for many years. But separate nutrition also has another founder - the American physician William Howard Hay, who, back in the 19th century, developed the basic principles of eating foods that differ in their nutritional value.

Basic postulates of separate nutrition

The essence of the theory of separate nutrition is that products that are different in their own way chemical composition, are absolutely incompatible with each other, therefore, they need to be used only separately.

According to G. Shelton, the human body for each type of food produces certain enzymes that contribute to its digestion. This creates a certain pH level, which causes a different reaction of the environment to protein, carbohydrate or fat-rich foods:

• An acidic environment is created to break down protein foods - meat and fish products, seafood, dairy products and eggs;
• An alkaline environment is necessary for the digestion of carbohydrates - cereals, sweet fruits (bananas, figs, dates, dried apricots), potatoes, confectionery and products from flour of any grade;
• A neutral environment is formed for the absorption of fats - nuts, mushrooms, vegetables, cheeses and oils (creamy and vegetable).

According to separate nutrition, the compatibility of products depends on the reaction of the environment– do not mix products that create an acidic environment with products that have an alkaline reaction. Neutral foods can be consumed separately with sour or alkaline foods without mixing them.

The basic principles of separate nutrition according to Herbert Shelton:

• Breaks between meals should be 4 hours. It is necessary to eat only when a true feeling of hunger comes, and not a slight desire to snack;
• To avoid different gastric diseases you should chew food thoroughly - rushing to eat is unacceptable;
• You need to eat until a slight feeling of fullness, avoiding overeating. A serving of food for one meal should not exceed 500 g;
• The temperature of the dishes should be comfortable - do not eat hot (only warm) or very cold food. Such food irritates the stomach, which makes it difficult to fully assimilate;
• Vegetables should make up 50% of the diet, fruits, grains and legumes 30%, and only 20% left for meat, fish, dairy products and fats;
• No need to be zealous in a set of products - it is easier for the stomach to cope with two or three components in a dish than with complex culinary inventions;
• Water intake requires certain rules: after fruits, you can drink water after half an hour, after eating potatoes, cereals, legumes and other carbohydrates - after two hours, and after protein foods, you can drink water no earlier than after 4 hours.

Shelton attached great importance the psychological component of separate nutrition. In his recommendations, he strongly advises eating only in good mood, with good thoughts and kindness in the heart.

Separate nutrition, product compatibility and rules for their use

As mentioned above, with separate nutrition, the compatibility of products is determined by the reaction of the environment that they cause in the stomach. Based on this, the basic requirements for product compatibility are formulated.

According to a separate diet, carbohydrates should never be mixed with sour fruits (oranges, lemons, cranberries, pineapple) and sour vegetables (tomatoes). This rule is also true for protein foods. Also, you can not mix proteins with fats - cheese and butter can only be consumed separately.

With separate meals, your favorite sandwich with a bun and jam is an unacceptable combination of starch and sugar, which causes a fermentation reaction and leads to intoxication of the body. The same reaction occurs when mixing starchy foods, such as bread with potatoes or porridge.

Melon is used separately from any other products, it is not compatible with anything, just like milk.

A person who is not dedicated to the subtleties biochemical processes, to understand the separate nutrition and compatibility of all permitted products is quite difficult. Separate nutrition tables will help you easily navigate this issue, in which all the main products are given, and their compatibility with each other is also noted. For people practicing separate nutrition, the product compatibility table helps in compiling the menu and selecting suitable products.

Separate nutrition for weight loss

The practice of separate nutrition for weight loss was actively begun in the middle of the twentieth century.. After all, in fact, a separate diet is a strict diet with a ban on foods that contribute to weight gain.

Prohibited foods with separate meals:

• Sugar;
• Canned food;
• Mayonnaise, refined oil, margarine;
• Smoked meats, sausages, salted fish;
• Lemonade.

According to reviews, separate nutrition effectively copes with body fat and extra pounds. But this process is not fast good result You need to stick to a separate diet for at least 3-4 months. Reviews of separate nutrition allow us to conclude that in a few months it is really possible to get rid of 6 to 15 kg of excess weight.

It must be remembered that it is necessary to use separate nutrition for weight loss correctly, otherwise the lost weight will return again. After achieving the desired result, you can not abruptly return to the usual diet, as this is fraught with serious health consequences. The transition from separate power to usual tricks food should be gradual, without sudden changes.

Example of a separate power menu

With separate meals, it is convenient to make a menu using the product compatibility table. For example, if you want to make a curd snack, it’s easy to find out from the table that cottage cheese goes well with sweet fruits, dried fruits and nuts. Now a little imagination - and the dish is ready! With separate meals, the product compatibility table helps not to guess, but to quickly determine the combined products.

An example of a separate meal menu for one day:

• Breakfast: buckwheat porridge on the water, grapefruit, tea;
• Lunch: boiled chicken breast - 150 g, vegetable salad, tea;
• Dinner: Oven-baked two-egg omelet with herbs, cauliflower soup with potatoes.

One of the weight loss systems is a separate diet. How many centuries humanity has existed, so many opinions about this principle in food. However, everyone uses it. large quantity of people.

The essence of separate nutrition

The secrets of separate nutrition lie in the quality and properties of the products. Its main essence is the compatibility of the food consumed. Separate nutrition helps to get rid of excess weight.

For healthy digestion you need to know about the combination in food. With the right combination of fats, proteins and carbohydrates, the body will be saturated with nutrients, and the intestines will be cleansed of toxins.

Thus, you can get rid of unnecessary harmful substances. But for this you need to familiarize yourself in detail with the principles of separate nutrition and the full compatibility of products, which will be discussed below.

Separate nutrition: basic principles

In details modern society the system of separate nutrition was introduced by the naturologist Herbert McGolfin Shelton. The purpose of his work was to establish natural hygiene, including nutrition.

For the effectiveness of separate nutrition when losing weight, the following basic principles should be observed:

• Nutrients such as fats, proteins and carbohydrates must be combined in digestion. Fats are neutral, combined with both proteins and carbohydrates. But in no case should carbohydrates be combined with proteins.
• Products should be simple. Namely, one-component dishes are much easier to digest by the body.
• From one meal to another must pass certain time- at least 2 hours. The digestive tract should prepare for the following dishes, especially if it concerns the intake of proteins - carbohydrates.
• There are also foods that can be consumed with separate meals, but separately from the main meal. This is milk, watermelon, melon. They promote weight loss and the removal of unnecessary substances from the body, and should be consumed 20 minutes before or after a meal.

Remember these simple rules, and your weight loss will be more productive.

Compatibility of products with separate power supply

The main principle of separate nutrition is, first of all, the compatibility of products. You can use all products, but only individually or in combination with acceptable values.

• Main products meat and fish should be consumed with vegetables, herbs, buckwheat.
• Leguminous crops ideally combined with light fats: cream, sour cream, vegetable oil, as well as herbs and vegetables.
• Sweets. It is necessary to limit their use, except for honey. Under the action of sugar, fermentation occurs, and this leads to rotting food, gas formation and other bad processes.
• Bread, cereals, potatoes. In other words, carbs. Without these products, not one meal is practically complete. These products should not be used in combination with animal proteins.

• Fruits are sour, tomatoes. You can also add berries to this. Tomatoes are in this group because they contain acid. These positions should not be combined with protein and starchy.
• Sweet fruits, dried fruits. They are best consumed 20 minutes before meals. And, preferably, not to combine with anything. But, if you want to add something to them, then they can be combined with fermented milk products, herbs. Dried fruits are best used at home. They do not contain harmful processing, as in store-bought ones.

• Vegetables may be subdivided into starchy and non-starchy. They go well with all products, only in the second group of vegetables interaction with sugar is not desirable. This results in a strong fermentation during the reaction.
• Milk. very valuable and useful product. It helps babies from birth to grow, develop, consume useful material. This product is used strictly separately.

• Cottage cheese, dairy products- have good compatibility with dairy products.
• Cheese and cheese. Complete source of protein and fat. Their not very salty types can be combined with tomatoes, sour fruits. But before eating, it is better to hold the cheese for 20-30 minutes in milk to get rid of excess salt.

• Eggs. protein product which is needed for healthy eating person. In combination with parsley, dill and other herbs, it neutralizes the harmfulness of cholesterol in the yolk.
• Nuts. You can also add seeds to them. It's kind of, vegetable fats which are easy to digest. Have perfect match with cottage cheese, fermented milk products, light fats, tomatoes, herbs, sour berries and fruits.

More detailed combinations of products can be selected in a special table of separate nutrition. Having understood its essence, you will select a combination of dishes that will delight any gourmet.

Separate nutrition table for weight loss

The form is a square of 16*16 cells. Her left column lists the products used in a separate diet for weight loss. And the top line repeats the list of the left column. Navigating the table is easy.

It is enough to choose the product that you are going to use in the diet and find it the right combination. A cell with a "-" symbol means that the products cannot be combined with each other. "0" - neutral combination, acceptable. "+" is an acceptable combination that a split power system allows.

For example, you are going to eat fish for lunch. Look for it in column number 1. Next, you will prepare a green salad for it. You look for it in the table at number 10. Now join these cells in the table, and you will see that there is a “+” - a valid combination of products. In case of inconsistencies in dishes, with a “-“ sign, select a different combination of products.

Thus, you can choose for yourself the right products that will help you lose weight. Try to diversify your menu so that it is tasty.

Separate food recipes

The listed recipes can be included in the main menu of your diet. They are easy to prepare and do not require special culinary skills. It is enough to follow the basic principles and your cooked dishes will work to improve your figure.

Green salad with olive oil

Ingredients:

• 6 lettuce leaves
• 2 sprigs of dill
• 2 sprigs of parsley
• 1 tablespoon olive oil

Cooking:

Finely chop the green ingredients. Drizzle them with a spoonful of olive oil. Stir the salad. For taste, you can add a few drops of lemon juice.

Green salad with cucumber and sour cream

Ingredients:

• 2 lettuce roots
• 1 cucumber
• 2 sprigs of parsley
• 2 spoons of sour cream (15%)

Cooking:

Finely chop the parsley, tear the lettuce leaves into small pieces. Cut the cucumber into strips too. Now season the dish with sour cream and mix thoroughly. Salad ready!

Vegetable pea soup

Ingredients:

• peas - 1/2 regular cup
• carrots - 1 pc.
• Bulgarian pepper - 1 pc. (red)
• onion - 1 head
• potatoes - 3 pcs. (small)
• dill - 20 g
• vegetable oil - 2 tbsp. spoons
• salt - 1 teaspoon
• water - 1.5 l

Cooking:

Pre-soak the peas for 5-7 hours (you can take frozen green peas, you do not need to soak them). During cooking, dip it first in boiling water. Salt the water. Then cut carrots, onions. Fry them in 2 tablespoons of oil.

Add the fried mixture to the chickpeas. Now peel the potatoes and cut them into cubes. Add everything to the pot with the peas, onions and carrots. bell pepper cut into cubes, send to the pan with the rest of the vegetables.

Finely chop the dill, add it 5 minutes before the end of the soup. Check the soup is ready. Select a potato and pierce it with a knife, if it lends itself easily, then the soup is ready. By the same principle, you can cook bean or lentil soup.

Omelet with tomatoes

Ingredients for 2 servings:

• 1/2 cup milk
• 2 chicken eggs
• 2 medium tomatoes
• 2 sprigs of dill
• salt to taste

Cooking:

Pour milk into a deep bowl, add eggs, salt. Beat everything until smooth. Cut the tomatoes into circles (you can use mushrooms instead of tomatoes). Put the tomatoes in a frying pan greased with a drop of any oil. Top with egg mixture. Cover and cook over low heat for 15-20 minutes. Before the omelet is ready, sprinkle it with dill.

Separate nutrition for weight loss: menu for the week

Your separate meal menu may vary. You can change it by following taste preferences, availability food allergies or individual intolerance. You can easily choose a product to replace in the menu from the table above.

Day 1

• First breakfast: cottage cheese with sour cream, 2 ripe kiwis, tea without sugar. Also, sugar should not be in the cottage cheese.
• Second breakfast: an apple or green salad with vegetable oil.
• Lunch: 200 g boiled chicken meat+ 200 g broccoli, no salt. Additionally, you can eat a piece of cheese with low fat content.
• Afternoon snack: 1 ripe pear.
• Dinner (until 19:00): vegetable pea soup. Can be replaced with beans or lentils. Omelet with tomatoes or, for example, with mushrooms. Spice it up with greens. From drinks - tea without sugar.

Day 2

• First breakfast: buckwheat porridge with milk or water, without sugar. An orange is perfect for dessert. Tea without sugar. fast carbohydrates in the form of sugar is not needed here.
• Second breakfast: sweet green apple.
• Lunch: Lenten boiled fish 100 g, stewed potatoes, vegetable salad with sunflower oil. Tea or fruit compote without sugar.
• Afternoon snack: low fat yogurt. You can add some natural berries to it.
• Dinner: green salad dressed unrefined oil. Tea without sugar.

Day 3

• First breakfast: freshly squeezed Orange juice at the rate of 100 g of juice + 100 g of water. Rye porridge with milk. Tea without sugar.
• Second breakfast: green pear or apple.
• Lunch: boiled white fish- 100 g, green salad with olive oil. Herbal tea without sugar.
• Snack: dates, dried apricots or prunes. Dried fruits of your choice, but not more than 200 g.
• Dinner: boiled vegetables and scrambled eggs with tomatoes. Black tea without sugar.

Day 4

• First breakfast: barley porridge with milk, 2 tangerines, green tea without sugar.
• Second breakfast: 2 any apples.
• Lunch: salted boiled beef - 200 g, boiled vegetables - 200 g. Unsweetened tea.
• Afternoon snack: any nuts, as much as you want.
• Dinner: boiled cauliflower, omelet with mushrooms.

Day 5

• First breakfast: oatmeal on water with fruit, you can add 2 tablespoons of yogurt. 2 kiwis and tea without sugar.
• Second breakfast: banana.
• Lunch: boiled chicken fillet - 200 g, salad with fresh herbs and sunflower oil, boiled broccoli vegetables and cauliflower. From drinks - black tea without sugar.
• Afternoon: orange.
• Dinner: vegetable soup. Unsweetened green tea.

Day 6

• First breakfast: cook buckwheat porridge on water, no sugar needed, black bread sandwich with butter, unsweetened green or herbal tea.
• Second breakfast: red apple.
• Lunch: vegetable pea soup, boiled fish - 100 g, green salad, dried fruit compote.
• Afternoon snack: any nuts. Determine the quantity yourself, there are no restrictions.
• Dinner: grilled vegetables without oil, or stewed. Green salad with cucumber and sour cream, scrambled eggs with tomatoes. Unsweetened tea.

Day 7

During the seventh day, you need to consume 1.5 kg of green apples in portions. Can be sweet. Only with breaks, dividing into all meals. It is allowed to drink dried fruit compote, green tea, herbal or black. All drinks must be unsweetened.

From the next week, the cycle repeats.

Such a nutrition system should be used by each person at least once a month for 1 week.

Exception: pregnancy and allergies. By following the tabular system, your body will be cleansed of toxins, toxins, excess fluid. You will again feel a surge of strength, and your skin will shine with health.

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People rarely think about the compatibility or incompatibility of food. Separate nutrition means meals when all foods and dishes are combined. With separate meals, all nutrients, proteins, carbohydrates, minerals, fats, vitamins - are well absorbed and benefit human health. It is important to be able to cook dishes so that all the ingredients are combined with each other. Thanks to proper nutrition, you normalize weight, strengthen the immune system, improve the functioning of the digestive tract, speed up the metabolism, and you will feel good.

Protein-rich foods require an acidic environment in the stomach for digestion. For products with carbohydrates, an alkaline environment is required. If you eat a lot of protein and carbohydrate foods at the same time, then the digestion process will last much longer. Food that is not digested will be deposited in toxins and subcutaneous fat, in a word, “garbage” in your body. Avoid overeating, eat in medium portions and get up from the table with a feeling of lightness and satiety.

For comparison, meat dishes and products are digested for about 6 hours, but fruits eaten on an empty stomach are about 30 minutes.

Separate nutrition is that products with different chemical properties do not eat at the same time. It is necessary to observe some time intervals between incompatible dishes.

William and Herbert are American specialists, who were among the first to study the benefits and harms of separate nutrition in the last century. The opinions of these two people differ, so we will consider two points of view, and you decide for yourself which one to stick to. Both of them apply a scientific approach and both deserve respect.

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Rules for separate meals from William

• Proteins and acidic fruits should be eaten separately from foods containing carbohydrates.
• Fruits, salads, vegetables are always on the table. This food is the basis of any meal.
• The interval between meals with incompatible components is approximately 4-5 hours.
• Refuse harmful products such as sausages, sausage, etc.

Products, saturated with proteins- fish and seafood, chicken, poultry, cottage cheese, cheese, chicken eggs, legumes, nuts, etc.

Remember that animal fats are saturated fat, they are harmful and you should eat food of animal origin, only with the least amount of fat.

Carbohydrate-rich foods - rice, buckwheat, oat groats, various cereals, pasta, bread, starch (potatoes). simple carbohydrates are contained in sugar.

There is a group of "neutral food" - which is compatible with proteins and carbohydrates. These include animal fats, dried fruits, fresh vegetables and fruits, herbs, cream, sour cream, fatty cheeses, fatty cottage cheese, butter. All these "neutral group" foods are not healthy, and you should limit the number of them in your daily menu.

• Breakfast - fruit salad, low-fat cheese, low-fat sour cream, fruits, Borodino bread sandwiches, cottage cheese 1-2% fat.
• Lunch - the body needs energy, and you can get it from carbohydrates. Potato or carrot casserole, durum pasta with low-fat cheese and sweet fruits, etc.
• Dinner - protein meals without side dishes. For example, a fish dish or meat. Salad of vegetables and fruit separately. It is not recommended to combine potatoes and pasta with proteins. Additionally, you can cook vegetable soup or vegetable broth. Eat for dessert unsweetened fruit Guys.

Rules for separate meals from Herbert

1. Proteins and fats should be eaten separately. Meat, nuts, cheese, chicken eggs should not be eaten with sour cream, butter, vegetable oil, cream. Fatty food suppresses the gastric glands and slows down the gastric juice.
2. Do not combine two concentrated proteins in one meal. After all 2 different protein in composition require from the body different digestive juices for digestion. Juices for different proteins, are not produced at the same time, which means that you need to consume 1 type of protein food for 1 meal.
3. You should not combine concentrated carbohydrates and concentrated proteins in one meal. At one meal, eat, for example, these dishes - cereals, bread, noodles, bread rolls, and at another meal low-fat cheese, chicken eggs, fish and seafood, milk. Nuts, cheese, chicken eggs, meat and other protein foods should not be consumed simultaneously with cakes, bread, cereals, fruits (sweet).
4. Separate nutrition says - do not eat acidic foods and carbohydrates together. Bananas, dates, bread, potatoes, beans, peas and other carbohydrates should not be taken with cranberries, pineapple, lemon, tomatoes, grapefruit and all other acidic fruits.
5. Separate protein foods from fruits. Separate nutrition means pineapples, sour apples, cherries, sour plums, oranges, tomatoes, lemons should not be consumed with nuts, meat, eggs. The simpler the dishes in terms of the number of ingredients, the better for the digestive tract.
6. Starch (potato for example) is separate from sugar. Potatoes, cereals, sugar with cereals should be eaten separately from syrups, jams, jellies, fruit butter. If you eat these dishes together, it will most likely cause fermentation in most people's stomachs.
7. Watermelon, honey melon, cantaloupe, and other types of melons – eat separately from all food.
8. Drink milk separately from all products. Gastric juice poorly developed when hit fat milk into the stomach. For some, it may be the news of the day, but milk is digested in the initial section small intestine in humans, not in the stomach. The stomach does not react to milk and interferes with the digestion of other foods.

100% scientific evidence There is no benefit to separate meals. But many scientists annually conduct various studies, and many of their discoveries speak of the benefits of separate nutrition. Try to eat just food in moderation so as not to fill your stomach to the brim. And look at your condition, empirically find out which components are not compatible for your body, there may be bloating, etc. Then work out for yourself correct combinations various recipes.

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To draw up a menu of separate meals for a week, you do not need a lot of knowledge and effort. You can do it yourself, just follow the following rules.

1. Go to the store and buy everything necessary nutrition and ingredients for 7 days at once, so that you are not tempted to eat something extra every time you go to the store. As practice shows, if you go to the store for food once a week, then you can save the family budget.
2. Buy protein food different types, fish, lean meat, chicken fillet, cottage cheese 1-2%, etc.
3. Be sure to buy vegetables for the week and fruits, a variety of cucumbers, tomatoes, cabbage, apples, pears, oranges, etc.
4. From carbohydrates for a week, you will need cereals, pasta, cereals, rice, buckwheat, etc.
5. The last meal should be 3-4 hours before bedtime, only a glass of yogurt is allowed 1 hour before bedtime.
6. Fats plant origin(unsaturated) - are useful, they are found in nuts, oily fish, etc.
7. Eat food every 2.5-3.5 hours.
8. 20 minutes before meals, 1 glass of pure water.
9. 1-2 liters of water per day is recommended for the overall health of the body, water is beneficial for all organs.
10. Remove from the menu White bread, sugar, animal fats, rarely eat potatoes.

2 best recipes for proper nutrition

Recipe number 1 - Chicken breast with steamed vegetables in a slow cooker (with photo)

Recipe Ingredients (for 6 servings):

• Chicken breast - 1 piece
• Salt - to taste
• Pepper - to taste
• Greens, dill, parsley, cilantro - to taste
• Broccoli, cauliflower

1. We take chicken breast and remove the skin, and rinse under running water cold water. We prepare the vegetables, wash them and put them on a plate on the table.
2. We rub the chicken breast well with salt, spices and put it in the refrigerator for a couple of hours, let it soak. You can use ready-made spices or take the ingredients separately and mix salt, pepper, curry, grated garlic, etc.
3. Now you need to prepare the multicooker. Pour about 1/3 of the water in there.
4. We place a steaming basket on top and put the chicken and vegetables there. We set the "steam" mode for 40 minutes.
5. Separate food is ready, open the slow cooker and serve the chicken with vegetables on the table. Bon appetit.
6. In some models of multicookers, the steaming baskets are not deep and the breast does not fit. Then cut into a couple of pieces and lay or buy a couple of pieces separately chicken fillet and good luck to you.

Recipe #2 - Vegetable salad with tuna (with photo)

Recipe Ingredients (for 4 servings):

• Tuna - 180-200 grams
• Tomatoes - 120-140 grams
• Garlic - 1 pc.
• Salad - 2 bunches
• Vegetable oil - 1.5 tablespoons
• Onion - half
• Cucumbers - 120-140 grams
• Lemon juice - 1.5 teaspoons
• Soy sauce - 2 tablespoons

Recipe preparation process:

1. Take all the ingredients and rinse well under running cold water. We remove the skin from the cucumber, sliced ​​​​mode. Cut the tomatoes into 4-6 pieces, depending on the size, to make medium slices. Bow mode in half rings.
2. We take the dishes under the salad and throw everything chopped there and mix.
3. Now prepare the dressing, mix soy sauce, vegetable oil, lemon juice and small garlic.
4. The salad is almost ready, you need to mix everything and season.
5. We put it on the table and start eating.

Watch helpful video #3: