Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Dissociated diet
The scientific basis that supports this method is varied, but what "could" be the subject of controversy is rather the interpretation and the method used in the dissociated diet; however, it is not the objective of this article to comment or criticize the food strategy in question, but to present a sufficiently representative example.
The dissociated diet is a food strategy aimed at optimizing weight loss and improving digestion and energy nutrient metabolism.
The dissociated diet is based on a few basic rules; synthesizing, the cardinal principles for drawing up a dissociated diet are:
- Concentrate the carbohydrates in the first phase of the day
- Consume the most abundant meal for lunch and no later than 16:00
- Dinner should be almost exclusively protein based
- At the same meal, insert only foods of the same genus (but always with vegetables) avoiding mixing the different groups of belonging (meat, fish, milk and egg derivatives, or cereals and legumes, etc.).
- Avoid the association of complex carbohydrates and proteins
- Avoid the association of complex carbohydrates and simple sugars
- Avoid putting sweets and fruit in the main meals
- Promote the consumption of fruit and vegetables.
The dissociated diet encourages the consumption of foods of plant origin as a source of fiber, mineral salts and vitamins and warns against the excess of animal products as they are related to metabolic diseases and some forms of cancer.
Example Dissociated Diet
NB . For the example of a dissociated diet, a method of estimating TRADITIONAL caloric needs will be used, associated with hypocaloricity (-30% of the energy) of the diet in order to guarantee weight loss in an overweight subject.
EXAMPLE DIET INDICATED FOR
- Male, broker, practice tennis or ski activity twice a week and ride a bike every day
| Sex | Male | |||
| Age | 42 | |||
| Stature cm | 177 | |||
| Wrist circumference cm | 16.8 | |||
| Constitution | Slim | |||
| Stature / wrist | 10.5 | |||
| Morphological type | lanky | |||
| Weight kg | 82 | |||
| Body mass index | 25.5 | |||
| Desirable physiological body mass index | 18.5 | |||
| Desirable physiological weight kg | 58 | |||
| Basal kcal metabolism | 1551.3 | |||
| Coefficient of physical activity level | Yes Aus. 1.55 | |||
| Kcal energy expenditure | 2404.5 | |||
| Diet | IPO CALORICA | 1683, 2Kcal | ||
| Breakfast | 20% | 336kcal | ||
| Snack | 5% | 84kcal | ||
| Lunch | 35% | 589kcal | ||
| Snack | 15% | 253kcal | ||
| Dinner | 20% | 336kcal | ||
| Snack | 5% | 84kcal | ||
Translation of the day 1
NB : Some weights can be evaluated without the aid of a scale, for example:
- Liquid 10g = 1 tbsp
- Liquid 5g = 1 tsp
- Fruit or vegetable 200g = medium size
- Walnut kernel, almond, pecan nut, hazelnut = 3g
- Bread 30-35g = large slice
Example Dissociated Diet - Day 1
| Breakfast 20% kcal TOT | |||
| Apple and honey smoothie with water | |||
| apples | 400g, 208kcal | ||
| Honey | 40g, 121.6Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Pasta with tomato sauce | |||
| Integral semolina pasta | 80g, 259.2kcal | ||
| Tomato sauce | 100g, 24kcal | ||
| Lettuce | 100g, 18kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Grilled pork chops | |||
| Lean pork chops | 180g, 228.6kcal | ||
| Zucchini | 200g, 32kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| walnuts | 15g, 91.8kcal | ||
Example Dissociated Diet - Day 2
| Breakfast 20% kcal TOT | |||
| Pear and honey smoothie with water | |||
| Pere | 400g, 232kcal | ||
| Honey | 40g, 121.6Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Pumpkin risotto | |||
| Brown rice | 80g, 259.2kcal | ||
| Pumpkin | 100g, 26kcal | ||
| Radicchio | 100g, 23kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Steamed cod | |||
| Atlantic cod | 200g, 164kcal | ||
| Eggplant | 200g, 48kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| Toasted almonds | 15g, 89.6kcal | ||
Example Dissociated Diet - Day 3
| Breakfast 20% kcal TOT | |||
| European grapes | 300g, 207kcal | ||
| Milk chocolate | 30g, 160.5Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Stewed beans | |||
| Ripe beans | 200g, 234kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Ricotta cheese | |||
| Partially skimmed cow's milk ricotta | 150g, 207kcal | ||
| Fennel | 200g, 62kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| Hazelnuts | 15g, 94.2kcal | ||
Example Dissociated Diet - Day 4
| Breakfast 20% kcal TOT | |||
| Apple and honey smoothie with water | |||
| apples | 400g, 208kcal | ||
| Honey | 40g, 121.6Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Pasta with saffron and zucchini | |||
| Integral semolina pasta | 80g, 259.2kcal | ||
| Zucchini | 100g, 16kcal | ||
| Lettuce | 100g, 18kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Grilled chicken breast | |||
| Grilled chicken breast | 200g, 220kcal | ||
| Boiled spinach | 200g, 46kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| walnuts | 15g, 91.8kcal | ||
Example Dissociated Diet - Day 5
| Breakfast 20% kcal TOT | |||
| Pear and honey smoothie with water | |||
| Pere | 400g, 232kcal | ||
| Honey | 40g, 121.6Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Risotto in white | |||
| Brown rice | 80g, 259.2kcal | ||
| Radicchio | 100g, 23kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Sole in the pan | |||
| Sole | 200g, 182kcal | ||
| verze | 200g, 60kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| Toasted almonds | 15g, 89.6kcal | ||
Example Dissociated Diet - Day 6
| Breakfast 20% kcal TOT | |||
| Loti or Kaki | 300g, 210kcal | ||
| Milk chocolate | 30g, 160.5Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Chickpea puree | |||
| Ripe chickpeas | 210g, 225kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Flakes of low-fat milk | |||
| Skimmed milk flakes | 300g, 258kcal | ||
| chard | 200g, 38kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| Hazelnuts | 15g, 94.2kcal | ||
Example Dissociated Diet - Day 7
| Breakfast 20% kcal TOT | |||
| Apple and honey smoothie with water | |||
| apples | 400g, 208kcal | ||
| Honey | 40g, 121.6Kcal | ||
| Snack 5% kcal TOT | |||
| Rusks | 20g, 85.2kcal | ||
| Lunch 35% kcal TOT | |||
| Pasta with eggplant | |||
| Integral semolina pasta | 80g, 259.2kcal | ||
| Eggplant | 100g, 24kcal | ||
| Lettuce | 100g, 18kcal | ||
| Whole grain bread | 60g, 145.8kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack 15% kcal TOT | |||
| Skim yogurt | 300g, 168kcal | ||
| Cocoa powder | 20g, 79.6kcal | ||
| Dinner 20% kcal TOT | |||
| Grilled veal fillet | |||
| Veal fillet | 180g, 198.6kcal | ||
| carrots | 200g, 82kcal | ||
| Extra virgin olive oil | 10g, 90kcal | ||
| Snack 5% kcal TOT | |||
| walnuts | 15g, 91.8kcal | ||
