The dissociated diet is a popular diet based on separating food groups to facilitate digestion and promote weight loss.
The basic principle of this diet is the consumption of only one food group per day or at each meal, avoiding combinations that could complicate the digestive process.
How long can the dissociated diet be kept?
The duration of the dissociated diet can vary depending on the type chosen and individual goals. There are several variations of this diet:
- Dissociated diet 7 days: This involves a seven-day cycle, each day being dedicated to a specific food group. It is a popular option due to its short duration and quick results.
- Diet 333: This regimen consists of nine-day cycles, divided as follows:
- 3 days of proteins (lean meat, fish) 3 days of vegetables and fruits 3 days of dairy
It is essential to consult a doctor or nutritionist before starting the diet, especially if you intend to follow it long-term, in order to avoid possible nutritional deficiencies.
Diet menu separated by days
An example of diet menu dissociated by 7 days is the following:
- Day 1: Meat
- Breakfast: Grilled chicken breast
- Lunch: Steamed chicken thighs
- Dinner: Grilled turkey breast
- Day 2: Vegetables
- Breakfast: Tomato and cucumber salad
- Lunch: Vegetable soup (without oil)
- Dinner: Steamed vegetables (broccoli, carrots, cauliflower).
- Day 3: Dairy
- Breakfast: Low-fat yogurt with chia seeds
- Lunch: Cottage cheese with greens
- Dinner: Protein shake made of milk and berries
- Day 4: Fruits
- Breakfast: Fresh fruit salad
- Lunch: Apples and pears
- Dinner: Melon
- Day 5: Fish
- Breakfast: Grilled salmon fillet
- Lunch: Steamed trout with lemon
- Dinner: Grilled pike
- Day 6: Cereals
- Breakfast: Oatmeal with vegetable milk
- Lunch: Whole rice with vegetables
- Dinner: wholemeal pasta with tomato sauce
- Day 7: Eggs
- Breakfast: Omelette from 2 eggs
- Lunch: Hard boiled eggs with green salad
- Dinner: Pancakes from egg white
It is important to respect the order of the days and avoid combining different food groups on the same day.
How many kilos can you lose with the dissociated diet
Results vary depending on each person’s metabolism, strict adherence to diet and level of physical activity.
On average, weight loss of up to 10 kg in two weeks is estimated, which is about 4.5 kg per week.
However, these results can vary, and some people have reported more or less weight loss depending on their body and how they followed the diet.
It is essential to adopt a healthy and balanced lifestyle after the end of the diet to maintain the results obtained.
Advantages and disadvantages of the dissociated diet
Advantages:
- Simplifying the diet by focusing on one food group per day.
- The possibility of losing weight in a relatively short time.
- Improving digestion by avoiding complex food combinations.
Disadvantages:
- Risk of nutritional deficiencies if the diet is followed long-term without consulting a doctor or nutritionist
The dissociated diet can be an effective method for weight loss, but it is essential that it be followed responsibly.
It is not recommended for long periods of time as it can lead to nutritional deficiencies
If you have pre-existing health conditions, it is best to consult a nutritionist before following any diet. A balanced diet and an active lifestyle are the surest ways to maintain an optimal weight and good health.
