Dissociated Diet Example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Dissociated diet

The dissociated diet was conceived by Dr. William Howard Hay in the famous text "Food Allergy " of 1931; it was subsequently revised and reworked several times, therefore, the contemporary idea of ​​a dissociated diet is the fruit of the contribution of numerous researchers, or rather, creators.
The scientific bases that support this method are various, 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 aim of this article to comment or criticize the food strategy in question, but to give a sufficiently representative example.
The dissociated diet is a food strategy that aims at optimizing weight loss and improving digestion and metabolism of energy nutrients.
The dissociated diet is based on a few fundamental rules; summarizing, the cardinal principles for the drafting of a dissociated diet are:

1. Concentrate carbohydrates early in the day
2. Consume the largest meal at lunch and no later than 16:00
3. Dinner must be almost exclusively protein based
4. In the same meal, insert only foods of the same kind (but always with vegetables) avoiding mixing the different groups to which they belong (meat, fish, milk derivatives and eggs, or cereals and legumes, etc.).
5. Avoid the association of complex carbohydrates and proteins
6. Avoid the association of complex carbohydrates and simple sugars
7. Avoid including sweets and fruit in main meals
8. 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.

Dissociated Diet Example

NB. For the example of a dissociated diet, a TRADITIONAL method of estimating caloric needs will be used, associated with low calorie (-30% of energy) of the diet in order to guarantee weight loss in a subject who is obviously overweight.

DIET EXAMPLE SUITABLE FOR

• Male, broker, plays tennis or skiing twice a week and commutes by bike every day

Sex Male Age 42 Height cm 177 Wrist circumference cm 16,8 Constitution Slim Height / wrist 10,5 Morphological type Long-limbed Weight kg 82 Body mass index 25,5 Physiological body mass index desirable 18,5 Desirable physiological weight kg 58 Basal metabolism kcal 1551,3 Physical activity level coefficient Yes Aus. 1.55 Energy expenditure kcal 2404,5 Diet HYPOCALORIC 1683.2Kcal Breakfast 20% 336kcal Snack 5% 84kcal Lunch 35% 589kcal Snack 15% 253kcal Dinner 20% 336kcal Snack 5% 84kcal

Translation of 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

Dissociated Diet Example - 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 Whole wheat 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 Skimmed 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

Dissociated Diet Example - Day 2

Breakfast 20% kcal TOT Pear and honey smoothie with water Pears 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 Radish 100g, 23kcal Whole grain bread 60g, 145.8kcal Extra virgin olive oil 15g, 135kcal Snack 15% kcal TOT Skimmed 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

Dissociated Diet Example - Day 3

Breakfast 20% kcal TOT European grape 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 Skimmed yogurt 300g, 168kcal Cocoa powder 20g, 79.6kcal Dinner 20% kcal TOT Ricotta Semi-skimmed cow's milk ricotta 150g, 207kcal Fennel 200g, 62kcal Extra virgin olive oil 10g, 90kcal Snack 5% kcal TOT Hazelnuts 15g, 94.2kcal

Dissociated Diet Example - 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 Whole wheat 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 Skimmed 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

Dissociated Diet Example - Day 5

Breakfast 20% kcal TOT Pear and honey smoothie with water Pears 400g, 232kcal Honey 40g, 121.6Kcal Snack 5% kcal TOT Rusks 20g, 85.2kcal Lunch 35% kcal TOT White risotto Brown rice 80g, 259.2kcal Radish 100g, 23kcal Whole grain bread 60g, 145.8kcal Extra virgin olive oil 15g, 135kcal Snack 15% kcal TOT Skimmed yogurt 300g, 168kcal Cocoa powder 20g, 79.6kcal Dinner 20% kcal TOT Sole in the pan Sole 200g, 182kcal Cabbage 200g, 60kcal Extra virgin olive oil 10g, 90kcal Snack 5% kcal TOT Toasted almonds 15g, 89.6kcal

Dissociated Diet Example - 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 Pureed chickpeas Ripe chickpeas 210g, 225kcal Whole grain bread 60g, 145.8kcal Extra virgin olive oil 15g, 135kcal Snack 15% kcal TOT Skimmed yogurt 300g, 168kcal Cocoa powder 20g, 79.6kcal Dinner 20% kcal TOT Low-fat cottage cheese Skimmed milk flakes 300g, 258kcal Chard 200g, 38kcal Extra virgin olive oil 10g, 90kcal Snack 5% kcal TOT Hazelnuts 15g, 94.2kcal

Dissociated Diet Example - 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 Eggplant pasta Whole wheat 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 Skimmed 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