Home Diets to lose weight Dissociated Diet → Well explained with food and menus

Dissociated Diet → Well explained with food and menus

by Georgia Ede
Published: Last Updated on

What is a dissociated diet?

This type of diet became fashionable in the early nineties and despite not having a rigorous scientific basis, many followers claim that it does work to lose weight. This method is based  on dividing or separating foods into groups and therefore on consuming the foods of a single group in the same meal without mixing different food groups, in this way weight loss is promoted 

This is the fundamental premise of the dissociated diet, ➨ it allows the ingestion of the foods that are desired as long as they belong to the same group, for this reason it is usually a fairly easy diet to follow since at no time do you go hungry. There are also some other rules for subgroup mixing (such as not mixing sweet and sour fruits) that we will explain below.

Food groups in the dissociative diet

  1. CARBON HYDRATES : Rice, pasta, bread, flour, corn, cereals, legumes, chickpeas, beans, lentils, beans, soybeans, etc.
  2. PROTEINS : Meat, fish, shellfish, milk, cheese, yogurt and other dairy products, and eggs.
  3. FATS : Olive oil, sunflower oil, raisins, dates and other nuts such as hazelnuts, walnuts or peanuts.
  4. VEGETABLES : Lettuce, spinach, chard, tomatoes, cauliflower, broccoli, aubergines, zucchini, peppers, asparagus, carrot, cucumber, onion, garlic, leek, celery.
  5. FRUITS : Oranges, tangerines, lemons, grapefruit, pear, kiwi, banana, pineapple, blackberry, watermelon, raspberry, cherry, strawberry, blueberry, apple, grape, melon, apricot, peach, persimmon.

5.1 Acid Fruits :  Oranges, mandarins, lemons, grapefruit.

5.2 Semi-acid Fruits : Cherries, blackberries, raspberries, strawberries, blueberries, kiwi, apricot, peach, pineapple, watermelon, melon, apple, persimmon.

5.3 Sweet Fruits :  Bananas, figs, plums, dried figs, dried apricots, grapes, raisins.

How many meals a day? What kinds of foods?

On this diet, 5 meals are made a day ; breakfast, lunch, lunch, snack and dinner. This is an important guideline that you should not skip under any circumstances. The good thing about this diet is that we will not go hungry , it is not about not eating but knowing how to eat, it is better to eat 5 meals than 3 and know how to dose them throughout the day.

  • For breakfast the most appropriate is fruit or carbohydrates such as cereals.
  • We will take carbohydrates for breakfast, lunch or dinner, never at dinner, since throughout the day is when we spend more energy.
  • During the night we will take proteins, because at night we rest and our metabolism slows down, it is when we need less energy.
  • Healthy fats are best eaten at lunch or for a snack.

If you still do not know how to distinguish the types of fats, we advise you to read this post where we remove all your doubts, because not all fats are the same and we must learn to distinguish them in order to offer the best to our body.

 Rules to keep in mind in the Dissociated diet:

  • Do not combine carbohydrates with proteins.
  • The fruit is consumed outside of meals.
  • Do not mix sweet and sour fruits.
  • Do not combine carbohydrates with acids or sweets.
  • Do not combine sweet fruits with proteins.
  • Do not combine sugars with fats.
  • Do not combine salty and sour vegetables with very sweet fruits.
  • Do not combine two starches or legumes ( example : lentils with rice, rice and potatoes).
  • Do not combine two proteins of different origins ( example : animal and vegetable).

These are the basic principles of the diet, below we explain some more aspect to take into account …

What about carbohydrates and proteins?

With regard to not combining carbohydrates and proteins, it is based on the fact that the  stomach  needs a different PH for the digestion of each one and that is why by not combining them we will notice an improvement in certain aspects of digestion.

Proteins need an acid medium   in the stomach while hydrates need an alkaline medium  . When ingesting proteins, the stomach generates gastric acids that activate the pepsin that causes the paralysis of the digestion of carbohydrates, which is why digestion is slower that produces a delayed evacuation.

In this case, there is a reabsorption of the fecal toxins and as a consequence, the manufacture of more fats to be able to store the fecal remains. If there is no physiological rest, the body does not detoxify itself, causing swelling. This principle responds equally to the intake of carbohydrates combined with acids, since the same process occurs.

How to take the fruits?

With regard to fruits we have several issues to develop:

In the first place,  fruits  should be eaten  outside of meals , except the apple that is considered neutral and can be taken with meals and occasionally as dessert.

Secondly, we must bear in mind that sweet and acidic fruits should not be mixed since gastric needs are different; We will try to take acid juices 30 minutes before sweet fruits.

We will take better acidic fruits in the morning and sweet ones in the afternoon.

As for not combining sweet fruits with proteins, we can say that sweet fruits have an easy digestion and proteins not because of which the sugars are retained in a hot and humid environment, which is why fermentation occurs and as a consequence swelling and digestion. slow.

Yogurt and cottage cheese are an exception that can be combined with fruits.

Combining fats with sweet fruits or carbohydrates occurs the same procedure so we should not consume them together.

Nor should salty and bitter vegetables be combined with very sweet fruits. For example: garlic, onion, radish, celery or parsley have a different digestion time so that a fermentation takes place in the duodenum. Acidic fruits such as kiwi, lemon, grapefruit and pineapple are tolerated with vegetables and salads as long as we do not combine it with carbohydrates.

  • One last tip… REMEMBER : we must not combine carbohydrates with proteins (eg rice + lentils), we must not combine two different starches (eg potatoes + rice), or two proteins of different origin (eg meat + fish). We must also take into account not to dress with vinegar or lemon when a carbohydrate or legume is present.

Perhaps now someone can ask … and what like me? How do I prepare the diet?

There are many alternatives, but if you need help to get started you can start with this 7-day menu that is set out below as an example: surely you will get the taste later!

We must always recommend, for your health, the need to be supervised by a nutritionist or medical specialist when following any type of diet.

Weekly menu of the dissociated diet (Example)

Fruit + yogurt + muesli.
An Apple.
Spinach with rice + a salad plate (without vinegar).
Mid afternoon
A pear.
A cup of gazpacho and some cottage cheese with muesli.


Fruit + dextrinated bread + 100gr of cottage cheese with honey or jam (1 tablespoon).
A grapefruit juice.
Lentils with chard (without potatoes and without meat).
Mid afternoon
An Apple.
Complete salad + cottage cheese with strawberries.


Infusion or apple juice + toast with tomato + cottage cheese.
An Apple.
Pasta with oil and oregano.
Mid afternoon
A piece of fruit.
A plate of roasted vegetables (aubergine, bell pepper, onion, tomato, zucchini)


Fruit + yogurt + muesli.
2 kiwis + cottage cheese.
A grilled tuna steak + an apple.
Mid afternoon
A banana.
Potatoes with scrambled vegetables.


Soy milk or oatmeal with muesli-type cereals + a grapefruit juice.
A bowl of strawberries.
Scrambled eggs with mushrooms with rice.
Mid afternoon
Skimmed yogurt with 2 dried figs or plums.
Roasted seasonal vegetables + boiled egg.


Fruit + dextrinated bread + 100gr of cottage cheese with honey or jam (1 tablespoon).
Grapefruit juice or sour fruit serving.
Green salad and sautéed vegetables with potato.
Mid afternoon
Ration of grapes or pineapple.
An omelette with garlic sprouts and artichokes.

Advantages of the dissociated diet

  • It is an easy diet to follow , because you do not go hungry, it allows you to eat everything and you do not have to make any kind of adaptation.
  • It is a cheap diet . No additional food or supplement is added to the foods you already eat normally, so there is no extra expense.
  • You do not have to be controlling the quantities or the servings or of course counting calories.
  • It is a varied diet , all the necessary macronutrients are ingested, you do not have to look for special or difficult to find foods.
  • It is a very digestive diet , people who follow it improve their digestion a lot.

Disadvantages of the dissociated diet

  • The foods and the groups to which they belong must be known in advance . Here is a post where you can learn in depth about food groups . Do not hesitate to consult it!
  • Not eating the diet correctly under supervision can lead to the so-called “rebound effect” or to suddenly gain weight when the diet is abandoned.
  • The arguments on which the diet is based are not scientifically proven to be true.
  • If it is followed autonomously and without the necessary knowledge, it can become an unbalanced diet with deficiencies of some nutrients, so we must always keep a check.
A yogurt with muesli and apple pieces.
2 kiwis.
A plate of vegetable broth + boiled vegetables.
Mid afternoon
A yogurt.
A chicken fillet with a green salad.

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