The 90-Day Diet Meal Plan is strict. It relies on the so called “Carbohydrate cycling”, i.e. rotation of the food according to its carbohydrates content. Proteins are to be consumed throughout the first day of the cycle, starch on the second, carbohydrates on the third and vitamins on the fourth. The cycle is then repeated. It is important to observe the sequence of days, so if you happen to break from dieting, adhere to the same sequence when you resume it.

Apart from the above listed types of days, every 29-th day is a Water day, i.e. only water, tea and/or coffee (without any sweeteners, milk or cream) may be consumed. Some people reduce their weight by up to 2 kg after a Water day, but it is very likely to regain the weight during the next couple of days. You should not be worried, because the Water days are generally not intended for weight loss, but for body detoxification.

It is important to remember that the Water days may be skipped. In such case the diet will continue for 88 instead of 91 days. You must consult a doctor prior deciding to observe the Water days. People suffering from conditions when fasting is not recommended (e.g. diabetes) should skip the Water days. It is desirable to skip the Water days if you are suffering from disease (e.g. diabetes) for which fasting is not recommended.

The liquids intake is extremely important, so drink a lot of water. According to some researches, the human body needs about 30 ml liquids per kilogram of body weight, so if you weigh 70 kg, you need 2.1 l of water a day.

Another key element of the diet is the meal timing. The latter depends on the daily digestion phases of the human body. The breakfast takes place in the Purification phase, during which you must consume the least possible amount of food. The lunch and the dinner are consumed during the Nutrition phase, where the food composition is more important than its amount.  During the Digestion phase you should restrain from food consumption, because your body needs to process the already consumed food in order to benefit most from its nutrients.

Acquaint yourself with the 90-Day Diet Meal Plan and the nutrition rules` details of each day type:

1st day: Protein day
2nd day: Starch day
3rd day: Carbs day
4th day: Vitamin day
29th day: Water day

You can learn more about the digestion phases from our articles. You will find out how to calculate when a certain phase ends and when the next one begins, so that you could chose the best time for lunch and dinner.