Meet one of the most popular diets in recent years, which promises to lose 10 to 20 kilograms in just… 3 months: the Rina diet, based on separate nutrition.
This diet stimulates calorie burning and promises to give you an enviable figure for a long time.
Rina 90 helps not only to maintain the ideal weight, but also to completely change the metabolism, which is why she is especially loved by modern working women, but she does not forget to cook delicious dishes with a wonderful aroma for the whole family.
Below you will find recipes for each of the four phases of the 90-day diet, which contain protein, starch, carbohydrates and vitamins.
90-day history of the Rina diet
The authors of this nutritional program, which appeared in the early 2000s, are two friends from Ptuzha, Slovenia’s oldest city – Breda Hrobat and Mojce Poliansek. The Rina diet differs from many other diet plans not only in duration but also in an enviable variety of the menu.
The authors set out to make the metabolism of weight loss more intense and to accustom it to a certain discipline in terms of nutrition, without trying to deprive the person of gastronomic joys.
Curiously, the two friends’ main job was to write food reviews for magazines. The specifics of the work led them to develop a nutrition plan for women who want a slim waist and a slim body. Later, the young women decided to gather all the main ideas of the Rina diet in the book published under the name “90-day separate nutrition diet”, which became one of the most popular Slovenian export products of the new century, the work being translated into several languages.
In addition to the theoretical foundations, the book also contains menus from all over the world, simple and even more complex daily recipes, the weights of the Rina Diet, the allowed and forbidden foods, etc. At the request of fans from different countries, the friends also launched the continuation of the first work, namely “The next 90 days”.
The authors claim that Rina is able to reduce her weight to minus 25 kg in three months, without any feeling of discomfort and without any food limitation. Thus, this diet becomes quite pleasant and effective.
Also, in addition to nutrition, the authors consider regular physical activity an important component of success, a fact that they mentioned in the book. You can enjoy dancing, yoga or working out in the gym. It is important that the training is systematic, with at least 2 hours of physical effort per week.
Now Mojce Poliansek continues to write about healthy food for her home publications, and Breda Hrobat has moved to Australia, maintaining friendly and friendly relations with Mojce, as well as with Slovenian food magazines. From time to time, friends meet at workshops and shows that take place around the world.
Separate eating characteristics Rina
Duration : 90 days;
Definition : a cyclical diet that alternates protein, starch, carbohydrates, vitamin days with fasting days according to a special plan;
Cost : these are common expenses;
Rina Diet Results : from minus 3 to minus 25 kg, depending on the purpose and initial weight;
Recommended frequency : can be used as a continuous nutrition plan;
Additional effect : for the best result, it is recommended to supplement the diet with regular physical activity;
Risks Diet Rina : The 90-day diet can be dangerous for those suffering from diseases of the gastrointestinal system, as well as during pregnancy or lactation. It is forbidden to children. You should consult your doctor before starting your diet. Those who suffer from severe obesity, weight loss can only take place under the full supervision of a specialist!
Benefits : The Rina 90 diet is perfect for people who want to lose weight in an easy and healthy way. In particular, it is recommended for people suffering from cardiovascular disease and hypertension, being approved not only by dietitians but also by cardiologists.
Diet Rina opinions : Diet reviews are one of the most admirable and thankful authors in Slovenia. The diet is easily tolerated because there are no restrictions on the amount of food consumed, the menu is varied and even sweets are included. Over the years, the 90-day diet has been very successful among celebrities because it is effective, healthy and flexible.
The benefits of the Rina diet
By alternating the priority components of nutrition in comfortable cycles, in the Rina diet you can indulge in a huge number of healthy dishes and you can even have ice cream for dinner. Following Rina 90 is easy and convenient: all restrictions are temporary because the diet changes daily. Due to this, a maximum weight loss effect is ensured: the body “passes” from one nutrient to another, metabolic processes are accelerated and weight loss occurs.
All recipes are easy to adapt for family members, which means you don’t have to cook separately, and the food system will easily fit into your regular lifestyle. Moreover, many dishes can be found in the menu of cafes and restaurants, which means that meeting friends and vacations will not be limited.
Among the advantages we must mention the fact that, due to this varied diet, the fluctuations of the daily caloric value of the 4 phases do not allow the activation of the emergency mode, characteristic of rigid diets, when the body decides that hunger has come and puts everything in reserve.
In addition, the day of vitamins will allow you to take a break from cooking.
Rina diet detailed by day
The peculiarity of the Rina 90 diet is not only that its authors offer a lot of gastronomic weight loss recipes with the inclusion of permitted foods, but also have a fairly tolerant attitude towards modern eating habits, such as salt, commercial sauces and spices.
In principle, the diet is built according to the 4 phases:
Day 1 – protein day
Because breakfast is always fixed and is a meal of fruit, seeds or nuts, we will focus more on lunch and dinner. So, on protein day, at lunch you should eat boiled or baked chicken breast, grilled turkey or beef, seafood, any kind of fish, boiled eggs, milk and various types of cheese. The philosophy of the diet is to eat the same protein on the same day. For example, you can’t combine meat and cheese or fish and eggs. Instead, along with the chosen proteins, you can eat a salad seasoned with salt and pepper, but without any oil. You can also eat 300 ml. of meat soup with a slice of wholemeal bread. At dinner, opt for the same menu as for lunch, except that the portion will be smaller and bread and broth will be excluded.
Day 2 – Starch Day
On the day of starchy products, at lunch you can opt for cereals (such as rice), legumes (lentils, soybeans, chickpeas, green peas), boiled or baked vegetables (such as potatoes), tomato sauce and greens, cereal bread wholemeal and vegetable soup. Dinner will include the same vegetables as for lunch, but in smaller quantities. Don’t forget to exclude broth and bread from dinner.
Day 3 – Carbohydrate Day
It is the day of flour products (whole wheat flour, buckwheat flour, corn or millet flour, white flour): pasta, bread, biscuits, pizza, lasagna, noodles. So, at lunch you can eat pasta or pizza with tomato sauce, and at dinner you can enjoy dark chocolate, cookies, slice of tart or ice cream.
Day 4 – Vitamin Day
It is the day of fruits and vegetables, when you can eat berries, fresh fruits, dried fruits without sugar, fresh vegetables without starch, fruit juices, smoothies, nuts and seeds (up to 25 grams).
Rina’s nutrition program
Meal time should be chosen taking into account the cyclical nature of the body. Thus, there are three periods of the day that you must observe:
- Purification period: between 4:00 and 12:00 – at this time the body requires a maximum amount of fluids and a minimum amount of food. So you can only eat fresh fruits and vegetables.
- Nutrition period: 12:00 to 20:00 – are the hours when the body is configured to receive and process nutrients. So, no matter how much food you eat, the main thing is to respect the right combination and the intervals between meals.
- Digestion period: from 20:00 to 4:00 – at this time you must refrain from eating any food, because the body needs rest.
Principles and rules of the Rina diet
The Rina 90 diet is based on the following idea: focusing on the priority nutritional components and their periodic rotation will speed up your metabolism so much that it will allow you to lose weight significantly without eating discomfort. In addition to the simple scheme, it is important to keep in mind the following rules:
- The morning starts with a glass of warm plain water with 1 tablespoon of apple cider vinegar and 1 tablespoon of honey, only after which you can have breakfast.
- It is recommended to drink at least 2 liters of plain water daily. You can also drink tea and coffee without sugar, and milk can only be added as a drink on a protein day. In addition, the dried fruits allowed on the day of the vitamins can be pre-soaked and drunk. Instead, you can’t drink alcohol because it interferes with weight loss.
- At the end of the four-day cycle, it must be started again, always with the protein phase. The authors of the diet forbid changing the recommended order of dishes. Every seven four-day cycles (ie every 29th day of the diet is 90 days), it is necessary to perform a “food discharge”, during which you can not eat any food, but only drink plain water. . Thus, the Rina diet will consist of 21 complete cycles of four days, three days of detox and a truncated cycle of three days (only protein, starch, carbohydrates, without a day of vitamins).
- During the 90 days of the diet, breakfast will not change and will consist of fresh or dried fruits, nuts and oilseeds, which you can combine as you wish.
- In cases where hunger between lunch and dinner is unbearable, eat a small fruit.
- On the day of protein, at least four hours must pass between lunch and dinner, on the day of starch and carbohydrates – three hours, and on the day with vitamins, 2 hours are allowed between lunch and dinner.
- When thinking about portion sizes, focus on the amount of lunch you want. And for dinner, cut it in half (during the day for protein, starch and vitamins, and for carbohydrates, don’t forget that in the evening you have a stomach feast when sweets are allowed).
- Sugar should be excluded from the diet and try to forget about frying, better replace with a grill, if possible.
- Calculate the calories per day of carbohydrates. You can eat 1200-1500 calories a day. There are many mobile applications that will allow you to complete a food diary.
Rina’s diet: daily menu (table)
Breakfast: set (fruits, smoothies, juices, berries, seeds, nuts)
For protein days
Day 1
- Lunch: 300 ml boiled chicken breast soup with vegetables
- Dinner: baked fish with herbs and lemon
Day 2
- Lunch: 1-2 slices of steamed fish + vegetable salad
- Dinner: baked chicken breast with garlic and thyme
Day 3
- Lunch: boiled salmon + tomatoes
- Dinner: omelet with two eggs + cheese and ham
Day 4
- Lunch: baked or steamed chicken meatballs + vegetable salad
- Dinner: low-fat cottage cheese (up to 5%)
Day 5
- Lunch: cabbage sarmale with chicken or other minced meat
- Dinner: low-fat sour cream or yogurt sauce
For starchy days
Day 1
- Lunch: vegetable stew
- Dinner: broccoli soup or cauliflower
Day 2
- Lunch: mashed potatoes + salad of vegetables and fresh herbs
- Dinner: boiled rice with vegetables (peppers, corn, peas)
Day 3
- Lunch: pumpkin soup + a slice of wholemeal bread
- Dinner: baked zucchini with garlic
Day 4
- Lunch: puree or lentil soup + a slice of cereal bread
- Dinner: baked potatoes with vegetables
Day 5
- Lunch: pumpkin porridge with rice
- Dinner: vegetable soup or vegetable salad
For carbohydrate days
Day 1
- Lunch: buckwheat porridge + fresh vegetable salad
- Dinner: puree or broccoli soup, pumpkin, lentils
Day 2
- Lunch: vegetable lasagna
- Dinner: vegetable soup or vegetable salad
Day 3
- Lunch: casserole with potatoes and vegetables
- Dinner: boiled vegetables with tomato sauce
Day 4
- Lunch: vegetable soup
- Dinner: vegetable and herb salad
Day 5
- Lunch: risotto with zucchini or eggplant
- Dinner: rice porridge
For vitamin days
Day 1
- Lunch: fruit and berry smoothie
- Dinner: vegetable soup or vegetable salad
Day 2
- Lunch: a portion of soaked dried fruit
- Dinner: 1 grapefruit or 2 watermelon slices
Day 3
- Lunch: apple salad, grapefruit and bananas
- Dinner: ripe apples with cinnamon
The 29th day download menu includes only water. You can’t drink or eat anything else!
Recipes for Rina 90
Spicy chicken breast (protein day)
Ingredients: chicken breast, 2 onions, 1 crushed garlic, olive oil, 1 teaspoon red pepper, a pinch of marjoram, a little hot pepper or Tabasco sauce.
Preparation: fry the finely chopped onion in the olive oil until soft, add the diced chicken and fry until lightly browned. Add the garlic and all the spices, mix well. Minimize the heat, let the pot simmer under the lid for 15-20 minutes. Serve with fresh herbs or lettuce.
Dumplings with tomato sauce (carbohydrate day)
Ingredients: 120 grams of flour, 125 ml of water, 1 teaspoon of olive oil, a little salt, 1 onion, tomato sauce.
Preparation: knead the dough from flour, water and salt. In 2-3 liters of boiling water, add the olive oil and put pieces of dough (give them any shape you want). Boil for about 5 minutes. Serve with onion and tomato sauce, adding greens if desired.
Potato casserole (starch day)
Ingredients: 6 medium-sized potatoes, 3 medium tomatoes (or cherry tomatoes), 1 cup of lentils or boiled beans, 1 grated carrot, 100 ml of vegetable broth, pepper, 1 teaspoon chopped parsley finely, 1 tablespoon olive oil.
Preparation: Boil the potatoes, peel them and cut them into circles. Put in a baking dish greased with oil (in layers) potatoes, lentils, carrots, sliced tomatoes. Season with ground pepper. Pour the broth over it (it can be replaced with skim milk), bake at 200 ° C until golden brown. Serve sprinkled with parsley.
Pears with honey (vitamin day)
Ingredients: 3 large yellow pears, 3 cloves, vanilla extract, cinnamon, honey, nuts.
Preparation: cut the pears into thin slices and boil them together with the vanilla and cloves. Allow to cool, add 1 tablespoon of honey and cinnamon on top of the knife. Stir gently so that the slices do not break and the honey is dispersed, sprinkle with nuts (no more than 25 grams).
“Exit” from the diet
You need to get out of this diet correctly and gradually. The authors of the Rina food system recommend that you keep your breakfast going. Serving volumes can be increased gradually, but it is better to maintain a separate food system and a meal plan.
A slim body means a set of good habits – you should always remember this! Therefore, returning to the old version of eating behavior will return the lost pounds.
It is important to perceive diet not as a short-term restriction, with a later return to the old way of life, but as a stage of transition to an adequate nutrition and physical activity system. Only such a philosophy will preserve beauty and harmony!
tips
- Think in advance about what and when to eat today, change the quality of food.
- Experience more in the kitchen! Self-cooking is a great way to increase the benefits of this diet, because only in this case you can be sure of the composition of the food.
- Always choose minimally processed foods – wholemeal pasta, bran bread, etc. Soak the cereal for a greater benefit the day before cooking – the fermentation process will release the hidden nutrients. And if possible, use less fat – even the highest quality vegetable oil adds extra calories.
- To create extra motivation, perform weight, waist and hip measurements before starting your diet. Repeat the measurements once a week, keep a log of results. Changing values will keep you on the right path to your diet.
The authors believe that their diet plan is designed to create the perfect balance for the body so that you can lose weight without hurting yourself and without abstaining from your favorite foods. And for the diet to work, you need to maintain your diet and follow the food menu.
Do not change the order of the day and the products described above and do not forget to drink plenty of water! Try to help your body by exercising at least twice a week.
Thus, eating habits will change, you will eat less and less, and the body will get used to a balanced menu and will learn to distribute energy so as to maintain vigor and good mood.
