Separate food menu for the week. Menu for separate meals

Menu of separate nutrition for weight loss for a week for women over 40 years old. What foods should be in the diet? What should you give up to lose weight? What products can be combined? Read about all the rules of separate nutrition in this article!

• Duration

  7 to 14 days

• Efficiency
• Complexity
• Diet variety
• Rating
• Cost 7 days

  1500-2500 rub.

weight loss- This is a task for people with great willpower and endurance. And at different ages, this process occurs with its own characteristics. It is much more difficult for women over 40 to lose those extra pounds. Strict diets are not recommended for them. The optimal solution is a separate power supply. But it is necessary to draw up a menu and select specific products, taking into account the characteristics of the body of a 40-year-old woman, individual factors and metabolic issues.

Metabolism after 40

Weight gain at this age is not always the fault of the woman herself. Very often, the problem is a change in hormonal levels and biorhythms. The body, after overcoming the 40-year milestone, begins preparing for menopause. Because of this, a decrease in the production of sex hormones naturally occurs, menopausal changes begin.

The thyroid gland also undergoes changes after the age of 40. A woman's body begins to release estrogen, which can cause insulin resistance. As a result, rapid weight gain begins and diabetes can develop.

Obesity- a direct consequence of a decrease in estrogen levels. After all, these hormones are responsible for normal metabolism. In addition, age and fatigue lead to a decrease in muscle activity. There is a huge desire to eat something tasty - this is all a consequence of the menopause period.

You need to take action and be sure to reconsider your diet and lifestyle.

The essence and principles of separate nutrition as a way to speed up metabolism

The main task after 40 years is to speed up the metabolism. It has been proven that its rate decreases by about 30% by the time a woman turns 40 years old. And by the age of 50, you can expect a slowdown in metabolism by 60 percent. Nutritionists recommend separate meals as an excellent solution for overclocking metabolism.

It is believed that if the metabolism is reduced by about 30 percent, then the amount of food consumed should be reduced by the same amount. And this is done proportionally - that is, by the age of 50, it will be necessary to reduce the amount of food by 60 percent.

But you do not need to go on a strict diet and drastically cut back on the diet. This will lead to a lack of nutrients in the body and a bad mood. But separate nutrition is a way out that will allow you to lose weight and at the same time not experience a constant feeling of hunger.

The main principle of this system- Check product compatibility. There are special tables for this.

But you can remember the basic principles that reflect prohibited combinations:

• Protein with protein. For example, you can not eat eggs with meat. For each type of protein should be a separate meal.
• Protein with acids otherwise, putrefactive processes in the intestines will occur.
• Protein with fats. If you do not comply with this requirement, the process of digestion of food will slow down, and, consequently, the process of losing weight.
• carbohydrates with acids.
• carbs with carbs. The stomach can only digest one type of carbohydrate. That is, mashed potatoes with bread, for example, is a bad combination.
• carbohydrates with sugar. Jam dough is not the best choice for losing weight.
• Carbohydrates with protein. You will have to get used to the fact that the chop and your usual side dish now need to be eaten at different meals.

To figure out what to cook now, a table with a description of an approximate menu for a week will help.

Table: menu for the week

Product Compatibility Chart

In order to learn how to quickly and easily cook healthy and tasty meals on separate meals, you can also use the food compatibility table. It lists all types of products - 16 lines. These products can be combined in different ways, and you need to look at the sign "+" (excellent combination), "-" (allowed) or "0" (can not be combined).

How to use such a table? You need to select a product in the first column, then look at the number of another product in the line above and trace the icon at the intersection.

Norm of weight and rules of weight loss

In order to find out the weight norm for women after 40, it is enough to use a simple trick. Subtract 100 from your height in centimeters. The resulting figure is the weight norm. But everything is individual, there is the concept of the constitution of the body. So it's important to just feel comfortable.

Separate nutrition will allow you to get rid of 4-5 kilograms in 2 weeks. And if you stick to its principles for longer, you can lose more than 10 kg. In this case, the weight will be stable, and you will not gain again. Here are a few rules to follow when eating separately.

• Must have breakfast. It is this meal that starts the metabolism for the whole day. Breakfast should be nutritious, but not greasy or sweet.
• Drinking plenty of water is important. Nutritionists recommend drinking up to 2 liters of water per day as part of a separate diet, dividing it into small portions.
• Fractional nutrition. It is the consumption of food in small portions 5-6 times a day that accelerates a slow metabolism.
• Choosing a protein food. Lack of protein leads to the fact that the balance of nutrients is disturbed. Eating foods that are high in protein helps boost your metabolism.
• Say goodbye to bad habits. After the age of 40, it is especially important to stop smoking, drinking excessive amounts of alcohol and overeating.

In addition, before switching to a separate diet for weight loss after 40 years, you need to visit an endocrinologist. The doctor should examine the thyroid gland and find out what problems with hormones exist.

When you gain excess weight, thoughts about diet come into your head. Do not rush to choose, you need to choose the right combination of products for weight loss, so that you can quietly get rid of extra pounds and increase immunity, while not bringing your own body to complete exhaustion. The principles of separate nutrition just meet such requirements, and for many women who want to lose weight quickly, they become a true salvation.

What is separate food

This is a relatively old way of losing weight, which involves the entry of individual foods into the organs of the gastrointestinal tract, and not their usual mixture. What is meant? To digest different types of food ingredients, a certain type of digestive juice is secreted. When a mixture of products enters the stomach, this process is significantly inhibited, fermentation takes place, rotting of food that has not yet been fully digested. As a result - signs of intoxication, deterioration of general well-being.

The menu of separate nutrition for weight loss does not unnecessarily overload the stomach, moreover, it contributes to the accelerated process of digestion of food, does not retain fats in the subcutaneous folds, and stimulates metabolism. The founder of the method of separate nutrition is the American nutritionist Herbert Shelton, who experimentally determined successful and unsuccessful food combinations for weight loss. In this way, you can not only lose weight, but also finally get rid of slagging, remove toxins from the body.

Principles and rules

It is very important not to overeat with separate meals, to control the water balance and the list of foods that enter the digestive organs. This issue needs to be addressed on an individual basis in conjunction with a competent nutritionist. The basic principles of separate nutrition for weight loss are presented in the following list:

1. It is necessary to eat only when there is a tangible feeling of hunger, while clearly knowing the measure.
2. Each piece must be thoroughly chewed in the oral cavity and only then swallowed.
3. It is not recommended to drink food with water: it is advisable to drink a quarter of an hour before a meal or 40 minutes after it is completed.
4. It is recommended to drink up to 2 liters of water daily, not including first courses, broths, juices and other drinks.
5. Half of the products from the recommended daily diet must be consumed raw.
6. When forming a food basket, it is required to divide products into starchy, sour, fatty, protein, mixed, carbohydrate, sweet. Concentrated to exclude (broths, etc.).
7. In a meal, it is not recommended to combine food ingredients that are in the same food group, for example, protein - eggs and cottage cheese.
8. It is strictly forbidden to use confectionery and sweets, preservatives, smoked meats, mayonnaise, semi-finished products, fatty sauces.
9. Vegetables and fruits are the basis of the diet of the chosen method for losing weight, while starches and fats should enter the digestive tract in a minimal amount.
10. It is required to eat food in moderate portions with an exact three-hour time interval.

It is important not only to follow the basic rules of separate nutrition for weight loss, but also to correctly select successful food combinations. For example, there is a group whose ingredients do not combine with anything, and they must be consumed only separately: these are bananas, watermelon, whole milk, melon. Whereas any kind of meat can only be combined with green vegetables, and sour cream can be used as a dressing for vegetable salads.

Separate nutrition table for weight loss

Before preparing diet recipes for separate nutrition for weight loss, you need to find out which food ingredients can be combined, and which combinations are best abandoned forever. Below is a table that is considered the basis of separate nutrition, where “x” is well compatible, “p” is poorly compatible, “d” is a valid combination of food ingredients:

Sheldon's menu for the week

To get the desired results of losing weight, you need to individually draw up a separate nutrition plan. You can consult a nutritionist or do it yourself at home. Observing the basics of separate nutrition, it is necessary to eat food in 2-4 sets with a time interval of 4 hours, to control the body's water balance. Below is a sample menu for the week:

Modern dietetics provides a set of recommendations regarding separate nutrition, taking into account the physiology and needs of the human body. For the digestive tract to produce the required food enzymes and better digestion of food, alternation is necessary. It takes 90 days to adhere to a separate diet for weight loss, while for the specified time interval, tirelessly alternate these 4 days:

1. Protein mono diet. For lunch, it is recommended to combine boiled poultry or veal with vegetable salads, for dinner - repeat these ingredients, but in smaller quantities.
2. Starch day. For lunch - boiled potatoes and legumes, for dinner - steamed rice with vegetable salad.
3. Carbohydrate day. For lunch, you can eat low-fat vegetable stew, and for dinner, please yourself with sweets.
4. Vitamin Day. Choose from the product compatibility table successful combinations of vegetables and fruits, use these for lunch and dinner.

Sheldon Diet Recipes

Separate nutrition for weight loss is not only healthy and satisfying, but also very tasty, the main thing is to correctly think over the menu for every day. Additionally, you need to include moderate physical activity in your daily life, you can go in for sports. Photos of recipes from the category "separate meals" attract attention and arouse increased interest. In addition, with the right choice of food combinations in 3-4 months, you can lose 5-7 kg without harm to health.

If we talk about successful food combinations of separate nutrition, then cottage cheese can be safely combined in one recipe with herbs and other fermented milk products, but nuts are much more effective without any additions. Mushrooms, being a neutral food product, perfectly complement protein and carbohydrate foods. Many in the process of digestion of food depends on the alkaline or acidic environment of the digestive organs.

Oatmeal with dried fruits and nuts

• Time: 15 minutes.
• Servings: 1 person.
• Calorie content of the dish: 126 kcal per 100 g (for all recipes).
• Purpose: for breakfast.
• Cuisine: English.
• Difficulty: easy.

This is a balanced breakfast, which is chosen not only by the British. The dish is hearty, healthy, tasty, and at the same time it has a low calorie content, which is a significant argument in the process of losing weight. So, 100 g of the finished product contains 3 g of proteins, 3.5 g of fat and 21 g of carbohydrates. Even a “beginner” can prepare such a simple dish for breakfast:

Ingredients:

• oatmeal - 200 g;
• banana - 50 g;
• dates - 15 g;
• walnuts - 10 g;
• prunes - 15 g.

Cooking method:

1. Pour oatmeal 2 tbsp. boiling water, lightly salt and boil on fire for 3-5 minutes.
2. Separately chop a banana, pour chopped dates, prunes into the water.
3. When the oatmeal is ready, add nuts and dried fruits, mix well.

Cucumber and egg salad

• Time: 10-15 minutes.
• Servings: 1 person.
• Calorie content of the dish: 100 kcal.
• Purpose: for breakfast, lunch, dinner.
• Cuisine: Russian.
• Difficulty: easy.

This light dish, which does not overload the stomach, is available in the kitchen for all housewives. You can use it for breakfast, lunch or dinner in addition to a side dish. 100 g of the product is dominated by 7 g of proteins, 7 g of fat and 2.5 g of carbohydrates. As for usefulness, in this way it is possible to regulate disturbed digestion, satisfy hunger and accelerate the natural process of digestion.

Ingredients:

• cucumber - 70 g;
• sour cream - 2 tbsp. l.;
• boiled eggs - 2 pcs.;
• green onions - 10 g;
• dill - 10 g.

Cooking method:

1. It is required to wash and cut into cubes fresh cucumbers.
2. Separately, boil hard-boiled eggs, peel and chop.
3. Finely chop greens, green onions.
4. Add spices and salt to taste, season the salad with sour cream.

• Time: 1-1.5 hours.
• Number of servings: 6 persons.
• Calorie content of the dish: 98 kcal.
• Cuisine: Russian.
• Difficulty: medium.

When studying separate nutrition for weight loss, it is important not to forget about the usefulness of such recipes. The main goal is not only to lose weight, but also to provide the body with vitamins, maintain muscle mass and avoid complete exhaustion. Chicken breast prevents the thinning of muscle fibers, vegetables provide the body with fiber and vitamins.

Ingredients:

• chicken breast - 500 g;
• sunflower oil - 35 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• Bulgarian green pepper - 1 pc.;
• garlic - 2 cloves;
• thyme - 2 g;
• tomato. paste - 200 g;
• spices, herbs - to taste;
• water - 100 g.

Cooking method:

1. Rinse, dry and cut raw fillet into cubes.
2. Fry in sunflower oil until golden brown.
3. Separately, peel, cut into cubes vegetables, chop the herbs and garlic.
4. Pour fillets, vegetables into one pan, pour tomato paste, previously diluted in 1 tbsp. water.
5. After the liquid boils, cover with a lid, simmer for 25-30 minutes over moderate heat.
6. Sprinkle with Provencal herbs, pepper, thyme to taste.
7. Stir, serve hot.

Vegetable stew with veal

• Time: 30-60 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 45 kcal.
• Purpose: for lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

This homemade recipe is great for lunch and dinner, belongs to the category of second courses, pleasantly pleases with its exquisite taste, gives a feeling of satiety. 100 g of the finished product contains 3.5 g of protein, 2 g of fat, 4 7 carbohydrates. Preparing such a recipe is not particularly difficult, the main thing is to observe the proportions, sequence and cooking time.

Ingredients:

• veal tenderloin - 300 g;
• broth - 200 g;
• white cabbage - 300 g;
• cherry tomatoes - 300 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• zucchini - 1 pc.;
• salt, spices, herbs - to taste.

Cooking method:

1. Rinse, dry and cut into cubes tenderloin.
2. Salt, pepper, fry the meat in a pan without oil, pour into a separate container.
3. At this time, finely chop the vegetables, chop the greens.
4. Pour the vegetables to the prepared meat, pour the broth.
5. Simmer under a closed lid for up to 40 minutes, until the veal is soft.
6. Salt and pepper the finished dish to taste.
7. The broth should boil away, serve with herbs and cherry tomatoes.

Curd dessert with berries

• Time: 30 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 81 kcal.
• Purpose: for breakfast.
• Cuisine: English.
• Difficulty: medium.

Dairy products and fruits are perfectly combined in a separate diet. In the first case, we are talking about strengthening bones, in the second - about strengthening immunity. The proposed dish is low in calories, so it helps to lose weight quickly. Sitting on such a diet is tasty and healthy, and the cooking process takes no more than 30 minutes.

Ingredients:

• cottage cheese 1% - 200 g;
• sour cream 15% - 150 g;
• granulated sugar - 20 g;
• gelatin - 25 g;
• water - 1 tbsp.;
• strawberries - 100 g;
• blueberries - 120 g.

Cooking method:

1. Grind cottage cheese with a fork, making it homogeneous, add sugar.
2. Grind the berries and add to the fermented milk product, mix.
3. Separately in 1 tbsp. water, dissolve the gelatin and mix until the mass becomes homogeneous.
4. Combine sour cream with gelatin, mix with cottage cheese.
5. Divide the resulting mass into molds and send to the refrigerator.
6. Serve in a thickened form, you can decorate with berries.

Carrot cutlets with cottage cheese

• Time: 30-60 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 75 kcal.
• Purpose: for lunch, dinner.
• Cuisine: Russian.
• Difficulty: medium.

Such a recipe complements any side dishes, as an option - it can be combined with buckwheat and rice boiled in water. The dish is simple and tasty, it greatly diversifies separate meals when trying to lose weight. Surprisingly, carrots feel weak, but cutlets provide a lot of beta-carotene, which is good for skin, hair, and nails. Try this option.

Ingredients:

• cottage cheese 5% - 500 g;
• raw carrots - 2 pcs.;
• egg - 2 pcs.;
• dill, garlic - to taste.

Cooking method:

1. Grind cottage cheese, mix with eggs.
2. Separately, peel and grate the carrots on a coarse grater, combine with cottage cheese.
3. Stir the mixture, fry in a pan or bake in the oven.

Disadvantages of separate power supply

It is worth saying that, according to nutritionists, in fact, the human body perfectly secretes all the necessary enzymes at the same time and there are no problems in digesting different types of food. Moreover, humans are omnivorous creatures that have evolved to eat meat, roots, vegetables, and anything they can get their hands on at the same time. If a person begins to eat food separately, then very soon his body can “get confused” and stop producing the necessary enzymes in the right quantities.

The second disadvantage of separate nutrition is that it is impossible to implement it in practice, since most products contain different substances, potatoes contain not only starch, but also protein, and in meat, in addition to protein, there is glycogen - animal carbohydrate. Therefore, it is simply impossible to divide all products into groups.

The third “against” is serotonin and dopamine, the hormones that are responsible for a good mood, are synthesized in the body only if proteins and carbohydrates enter it simultaneously. If someone manages to fully implement the program of separate nutrition, then he will have every chance to turn into an evil and distrustful creature very soon.

The conclusions are obvious - separate nutrition is not a panacea. This is a diet that helps you lose weight by limiting the amount of food, and especially junk food, but is absolutely not suitable for use for a long time.

Today, more and more people are using a special table of separate nutrition for weight loss, in which the menu for the week is detailed. The use of such a system allows a person to quickly lose weight without harming health. In the process of a diet that involves separate meals, losing weight should not starve at all. Painless and fast weight loss is possible thanks to a reasonable combination of products. Separate nutrition contributes to the natural cleansing of the body from toxins and toxins.

Principles of separate power supply

One of the founders of the system of separate nutrition is the doctor Herbert Shelton. The principles of his theory boil down to the fact that the more simple meals a person consumes, the easier it is for the body to digest them. Knowing what a separate diet is and following its rules, everyone can easily lose weight. Following a diet will significantly improve your overall health.

Basic principles of separate nutrition:

• All food should be simple. Dishes consisting of one component are faster and easier to digest;
• Between meals should be at least 3 hours. After this period of time, the gastrointestinal tract will be ready for the next portion of food;
• Half an hour before a meal, you need to drink a glass of water without gas. Drinking liquids with meals is not recommended;
• You can not combine the use of proteins and carbohydrates. This combination is fraught with malfunctions in the digestive system.

Important: adhering to simple rules, you can naturally significantly improve the metabolic process. Separate nutrition contributes to the replenishment of the body with vitamins and nutrients necessary for its normal functioning..

Products for the week

The approximate number of products for compiling a menu of separate nutrition for a week for weight loss is shown in the following table:

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

Menu for separate meals for the week

Knowing which products can be combined, each person can independently create a menu for himself for a separate diet for weight loss for a week. After the end of the weekly diet, the cycle resumes. The process of weight loss does not involve the introduction of strict restrictions on the diet.

At the beginning of the transition to a separate diet, we suggest that you familiarize yourself with a detailed description of the features of a proper and balanced diet:

Consider an exemplary menu of separate nutrition for weight loss for a week in more detail.

Monday

An example of a proper separate nutrition menu on the first day of the diet:

The last meal should be made no later than 19 hours.

Tuesday

Sample menu for weight loss on the second day of the diet:

Recipes for cooking meals for separate meals should not contain sugar.

Wednesday

An example of a menu of proper separate nutrition for the environment:

Thursday

Sample menu for weight loss on the fourth day of the diet:

Based on the presented basics of separate nutrition, even a beginner will be able to create a daily menu for weight loss.

Friday

An example of a proper separate food menu for Friday:

Saturday

An approximate diet for weight loss on the sixth day of the diet of separate nutrition:

Sunday

The final day of the weekly diet of separate nutrition for weight loss is unloading. On Sunday, you should arrange a cleansing of the body with one type of product. Depending on preferences, it can be kefir, oatmeal or buckwheat porridge on the water, apples or cucumbers.

At the same time, it is also necessary to maintain the intervals between meals. For example, you can take 1.5 kg of green apples and divide them into 5 parts. Each portion should be consumed respectively for breakfast, second breakfast, lunch, afternoon tea and dinner. You can drink only unsweetened drinks - compote, black or green tea.

From Monday, the weekly course is repeated again.

Nutritionist answers questions

One of the most common questions for nutritionists is how to ease the period of the diet and suppress hunger?

First of all, it is necessary to take into account all the principles of separate nutrition. There is no need to perceive the process of losing weight as torture. Dieting does not mean starvation, it only involves eating food in a new way so that the body can more easily absorb it.

Important: you need to eat only when there is a feeling of real hunger. Drink more water, chew every bite thoroughly, and include exercise in your daily schedule..

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

The following table will help you create a menu with useful recipes for a week of separate nutrition for weight loss:

This table lists the products that are used in separate meals. The top line repeats this list. Having chosen the products that a person wants to use, you need to make sure that they are compatible.

The sign "H" indicates that the food does not combine well with each other, it should not be eaten together. If in the cell "M", then it is permissible to mix food. The “C” sign indicates that the products are well combined.

How long should you be on a diet?

With separate nutrition for weight loss, the corresponding menu should be followed for 90 days. A diet involves eating certain foods on specific days of the week. Compliance with such a menu will speed up metabolism and prevent hunger.

Important: during the diet period, it is necessary to abandon the use of carbonated drinks, sugar and confectionery, refined oils and margarine, mayonnaise and other store-bought sauces. You should also exclude various canned food, sausages and smoked products from the diet. Such products are harmful to health and contribute to the formation of excess weight..

How to get off the diet painlessly?

According to the reviews of those who have lost weight in 3 months of the diet, with the help of a separate nutrition table, you can painlessly lose up to 15 kg of excess weight. After 90 days, a person can return to his usual diet.

To do this painlessly, you need to introduce new dishes to the menu gradually. A sharp increase in the load on the body can lead to malfunctions in its systems.

Separate nutrition is an effective method of losing weight, which has a lot of adherents all over the world. Supporters of this way of eating argue that compliance with such a specific diet has a beneficial effect on the figure, improves metabolism and overall well-being.

In this article, you can get acquainted with the basic principles of a separate diet, as well as an approximate weekly menu for a separate diet for weight loss for those who decide to adhere to this system.

Principles of the theory of separate nutrition

The theory of separate nutrition was created almost a hundred years ago by the American physician Herbert Shelton.

He was the first to suggest that the more uniform and simple the food consumed at one time, the faster and easier the body can absorb it, having received all the necessary nutrients.

Shelton explored different types of foods and the chemical reactions that their consumption causes in the body. As a result of long practical experiments and scientific experiments, Shelton established the main rule of his theory: different substances and different dishes may or may not be combined with each other.

Eating foods that work well together can improve health and help you lose weight.

A mixed diet, when several incompatible foods are combined in the diet at once, slows down the process of losing weight, causes the appearance of extra pounds and can contribute to various health problems.

If you decide to try this technique for yourself, you will have to strictly adhere to the following principles:

• Pay special attention to your water intake. In no case should you drink it immediately after a meal. A glass of clean water can be drunk about half an hour before a meal, and not earlier than two hours after a meal.

• Start eating not when it is necessary according to your usual regimen, but when you are hungry.

• Try to chew your writing as carefully as possible. Take your time while eating. Ideally, one meal should take you at least half an hour.

• Try to sit still for at least a few minutes, relax and unwind both before and after meals.

• Pay attention to food temperature. Both too cold and too hot food should be avoided. Cold food should be at least room temperature, and food served hot should be at a temperature where you don't have to blow on the spoon.

• Half of all food consumed during the day should be fresh fruits and vegetables. Eat them raw. It is better to give preference to local products grown in your region, rather than imported overseas fruits.

• Try to exclude the following foods from your diet (or at least reduce their consumption as much as possible): chocolate, sweets, sweets, pastries, margarine, mayonnaise, sausages and smoked meats, canned foods, tea, coffee.

By following these simple rules, you will gradually lose weight. The best thing about this system is that no one limits you in the size of the serving and the amount of food you eat.

You can eat almost any food you are used to (with a few exceptions), and in any quantities. The main thing is to correctly combine different products with each other.

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How to make an approximate menu of separate nutrition for weight loss

When compiling your daily menu, you must take into account the above principles, and also remember the rule of compatibility.

Shelton conditionally divided all existing products into several main categories:

• Protein products(lean meat, eggs, cottage cheese, low-fat milk, legumes, nuts, fish, poultry).

• Carbohydrates(cereals, bread, potatoes, sweets, sugar, etc.).

• Fats(fatty meat, high fat dairy products, butter, cheese, etc.)

• starchy vegetables(cauliflower, corn, swede, radish, pumpkin).

• Non-starchy and green vegetables(green salad, cucumbers, peppers, tomatoes).

• Fruits and berries(oranges, apples, currants, grapefruits, etc.).

• Sweet fruits and berries(bananas, grapes, pears, etc.).

In order to start the process of losing weight in your body, you will have to strictly follow the rules for combining different categories of products. First of all, it is worth eating foods from each category separately from other types of food.

For example, you can not combine proteins with carbohydrates, or proteins with fats, or proteins with other proteins.

Only non-starchy vegetables go well with other categories - they can be added to any other products. For example, you can’t eat a cutlet with potatoes (proteins + carbohydrates) according to this system, but a cutlet with vegetable salad or potatoes with the same salad is quite possible.

Below is a sample menu for the week, based on the principles of separate nutrition. You can take it as a basis, and in the future, when you perfectly master this technology, you will be able to independently create an individual menu for yourself, taking into account the principles of the Shelton diet.

Menu for Monday

• Breakfast: oatmeal on the water, apple, orange or kiwi.

• Snack: pear.

• Dinner: a large portion of vegetable salad without dressing, fish.

• Snack: a handful of nuts.

• Dinner: pasta, steamed vegetables.

Menu for Tuesday

• Breakfast: scrambled eggs with stewed spinach.

• Snack: fresh berries.

• Dinner: broccoli soup, potatoes and green peas, a slice of whole grain bread.

• Snack: one fruit.

• Dinner: 200 g of meat with stewed vegetables.

Menu for Wednesday

• Breakfast: oatmeal on the water, pear.

• Snack: 30 g dried fruits.

• Dinner: fresh non-starchy vegetables, whole grain bread.

• Snack: one fruit.

• Dinner: 200 g chicken stew with vegetables.

Menu for Thursday

• Breakfast: orange, any porridge on the water.

• Snack: baked apple with cinnamon and honey.

• Dinner: 100 g fish, stewed or fresh vegetables.

• Snack: cottage cheese.

• Dinner: beef, green salad.

Menu for Friday

In the 30s of the last century, the American naturopath G. Shelton developed an interesting system for cleansing 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.

Separate nutrition can help you lose those extra pounds.

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. There are also mixed types of 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 are 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. Without the release of a significant amount of energy, everything goes into body fat.
6. Carbohydrate + sugar. Fermentation processes are called, excess calories turn into fat.
7. Sugar + starch. Starch processing begins in the 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 to digest by the body, so none of the products are fully digested and will cause fermentation.
9. Fat + fat. There is difficulty digesting food. The digestive system is 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.

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 (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 a beautiful figure. Trans fats, flavorings, sweeteners, emulsifiers, thickeners and other "chemistry" threaten the process of losing weight. These substances not only contribute to rapid weight gain, but can also adversely affect the state of organs and systems.

Separate nutrition for weight loss: menu for the week

The discussed nutrition system is divided into two types: rapid weight loss (in a week) or a long process of cleansing the body in 90 days.

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

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

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 meats, 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, pure nuts. But you should not lean on them, as nuts contain a large amount of fat.
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. Pure water, herbal tea without sugar are allowed.

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.

Physical activity with separate meals

For effective weight loss, it is not enough to follow only the principles of separate nutrition. Our body is designed in such a way that a short-term diet will not help to 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 increased physical activity during the period of weight loss will not only accelerate the elimination of toxins, but also significantly strengthen the body.

The main condition is the correct selection of 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 the overall tone. Organs and tissues are saturated with oxygen faster, blood pressure normalizes, vital energy appears, and extra calories are spent.

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 muscle groups. 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 by following a 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.