Dissociated Diet Example

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 1931 text "Food Allergy"; it was subsequently revised and reworked several times, therefore, the contemporary idea of ​​a dissociated diet is the result of the contribution of numerous researchers, or rather, creators.
The scientific bases that support this method are 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 aim of this article to comment or criticize the food strategy in question, but rather to set out a sufficiently representative example.
The dissociated diet is a food strategy that aims to optimize weight loss and improve 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 an obviously overweight subject.


DIET EXAMPLE SUITABLE FOR
  • Male, broker, plays tennis or skiing twice a week and commutes by bike every day
Gender Male
Age 42
Height cm 177
Wrist circumference cm 16,8
Constitution Esile
Height / wrist 10,5
Morphological type Longilineo
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 Si off. 1,55
Energy expenditure kcal 2404,5
Diet IPOcaloric 1683,2Kcal
Breakfast 20% 336kcal
Snack 5% 84kcal
Lunch 35% 589kcal
Snack 15% 253kcal
Price 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
Mele 400g, 208kcal
Honey 40g, 121,6Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
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
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Grilled pork chops
Lean pork chops 180g, 228,6kcal
Zucchini 200g, 32kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
walnuts 15g, 91,8kcal

Dissociated Diet Example - Day 2




Breakfast 20% kcal TOT
Pear and honey smoothie with water
Pere 400g, 232kcal
Honey 40g, 121,6Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
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
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Steamed cod
Atlantic cod 200g, 164kcal
Melanzane 200g, 48kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
Toasted almonds 15g, 89,6kcal

Dissociated Diet Example - Day 3


Breakfast 20% kcal TOT
European grape 300g, 207kcal
Milk chocolate 30g, 160,5Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
Stewed beans
Ripe beans 200g, 234kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil 15g, 135kcal
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
ricotta cheese
Semi-skimmed cow's milk ricotta 150g, 207kcal
Fennel 200g, 62kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
Hazelnuts 15g, 94,2kcal

Dissociated Diet Example - Day 4


Breakfast 20% kcal TOT
Apple and honey smoothie with water
Mele 400g, 208kcal
Honey 40g, 121,6Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
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
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Grilled chicken breast
Grilled chicken breast 200g, 220kcal
Boiled spinach 200g, 46kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
walnuts 15g, 91,8kcal

Dissociated Diet Example - Day 5


Breakfast 20% kcal TOT
Pear and honey smoothie with water
Pere 400g, 232kcal
Honey 40g, 121,6Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
White risotto
Brown rice 80g, 259,2kcal
radicchio 100g, 23kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil 15g, 135kcal
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Sole in the pan
Sole 200g, 182kcal
Version 200g, 60kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
Toasted almonds 15g, 89,6kcal

Dissociated Diet Example - Day 6


Breakfast 20% kcal TOT
Lot o Kaki 300g, 210kcal
Milk chocolate 30g, 160,5Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
Pureed chickpeas
Mature checks 210g, 225kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil 15g, 135kcal
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Low-fat cottage cheese
Skimmed milk flakes 300g, 258kcal
Bieta 200g, 38kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
Hazelnuts 15g, 94,2kcal

Dissociated Diet Example - Day 7


Breakfast 20% kcal TOT
Apple and honey smoothie with water
Mele 400g, 208kcal
Honey 40g, 121,6Kcal
Spuntino 5% kcal DEAD
Rusks 20g, 85,2kcal
Pranzo 35% kcal DEAD
Eggplant pasta
Whole wheat semolina pasta 80g, 259,2kcal
Melanzane 100g, 24kcal
Lettuce 100g, 18kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil 15g, 135kcal
Spuntino 15% kcal DEAD
Skimmed yogurt 300g, 168kcal
Cocoa powder 20g, 79,6kcal
Cena 20% kcal DEAD
Grilled veal fillet
Veal fillet 180g, 198,6kcal
carrots 200g, 82kcal
Extra virgin olive oil 10g, 90kcal
Spuntino 5% kcal DEAD
walnuts 15g, 91,8kcal

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