Today we have prepared for you a menu for a week with separate meals for weight loss.
Principles of the approach
The basic principles of separate feeding are based on the following aspects:
- Dividing the number of meals by the maximum allowed.
- Only one type of nutrient is consumed at any given meal.
- Do not mix foods with a combined nutrient composition.
- Complete rejection of junk food.
- The ability, with rare exceptions, to combine different types of nutrients, in the event that they undergo the same fermentation.
- A large amount of fiber to regulate the processes of food digestion in the digestive tract.
- Maximum unloading of the digestive tract.
With the table, it's easy to draw up a diet plan for the day and for the week. But we must not forget other nuances of separate nutrition. For example, the main meal is in the afternoon, and in the morning there is a minimum meal. The portions should be small. For a snack, fruits or nuts are good.
Breakfast
It is preferable to start the day with juicy fresh fruits (no more than three types). They are easily and quickly assimilated, taste good, charge with the necessary energy for work. Canned or dried fruits are not suitable and do not bring benefits. Porridge made from any cereals, tea without sugar are acceptable. Rice, buckwheat, millet, oatmeal alternate during the week.
Dinner
Vegetable salad or soup, protein (fish, poultry, lean meat). Another option: salad with starchy food (potatoes, pasta).
Dinner
Cottage cheese with stewed vegetables. Baked vegetables with cheese. Or a salad of fresh vegetables with any meat dish (omelet).
Menu for the week (table)
Editorial note. This menu is based on 2 g of protein consumed based on 3000 calories per day. It is for informational purposes only and does not imply real-world use. Such a menu can be followed, however, individual adjustment of the body to real needs is encouraged. We offer fairly simple recipes for every day, which are suitable even for bachelors who are not familiar with the stove and do not know how to cook complex dishes.
Below is a detailed menu of separate meals for weight loss for a period of a week in the form of a table.
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| Monday | 350 grams of buckwheat porridge Tea | Protein shake | High-starch soup with protein inclusions rich in fiber | 350 grams of fruit | Cottage cheese 300-400 grams. Perhaps with sour cream. |
| Tuesday | 7 egg protein omelet | Fruit snack 220 grams | Rice porridge without sugar 350 grams | Complex gainer | Complex protein foods. Red meat. Milk. |
| Wednesday | 350 grams of buckwheat porridge Tea | Protein shake | High-starch soup with protein inclusions rich in fiber | 350 grams of fruit | Cottage cheese 300-400 grams. Perhaps with sour cream. |
| Thursday | 7 egg protein omelet | Fruit snack 220 grams | Rice porridge without sugar 350 grams | Complex gainer | Complex protein foods. Milk. |
| Friday | 350 grams of buckwheat porridge Tea | Protein shake | High-starch soup with protein inclusions rich in fiber | 350 grams of fruit | Cottage cheese 300-400 grams. Perhaps with sour cream. |
| Saturday | 7 egg protein omelet | Fruit snack 220 grams | Rice porridge without sugar 350 grams | Complex gainer | Complex protein foods. Milk. |
| Sunday | 350 grams of buckwheat porridge Tea | Protein shake | Highly starchy soup with protein splashes rich in fiber | 350 grams of fruit | Cottage cheese 300-400 grams. Perhaps with sour cream. |
You can download and print the menu for the week in the form of a table at the link.
Observance of the menu, with proper planning, allows you to receive during the day:
- The amount of complex carbohydrates required by the body.
- Adequate fast and slow protein.
- Sponsor metabolism with more fructose.
- Get the amount of minerals and vitamins for normal functioning.
At the output, we get almost the correct separate nutrition. Of course, such a plan is not full of variety. However, using the table of indices of loads, glycemia, and compatibility, you can easily adjust the menu at your discretion and for your calorie content. With the correct formulation of the question, what they eat with what, and how separate meals affect weight loss, an unambiguous answer can be given - it all depends solely on the total calorie content of the diet, and not how not from combining products. The body will still receive the required dose of calories and nutrients.
If you plan to make changes to the menu, remember to use the Product Compatibility Chart.
In custody
So, if we consider separate nutrition as a new kind of plan that allows you to reach new heights in nutrition and the assimilation of individual nutrients, then with some amendments it has a right to exist. If we consider it as a specific diet, then here we can say unequivocally - no. Remember that any change in meal planning should be based on basic principles. And if you see a diet that contradicts them, you can safely close the page and not stick to it.
Is there a separate nutrition in professional sports? YES! But only in professional sports. In other cases, it is an unjustified waste of their own resources, including monetary ones.
In CrossFit, split meals are used solely to maintain the correct metabolic rate. And as a rule, these athletes eat strictly by the hour, at least 6-8 times a day. And most importantly, any errors in their diet can be slightly adjusted by doping, incl. taken external insulin, growth hormone, and testosterone. Natural athletes tend to stick to more classic meal plans, which can achieve incredible results.
For CrossFit athletes, separate nutrition is completely unacceptable, since their metabolic processes are biased towards increased synthesis of new glycogen, which requires constant replenishment of carbohydrates at each meal.
