benefits, risks, menu of the day, recipes

The Rina diet is more than a way to lose weight. Many people opt for this diet, and this for its benefits and effectiveness, ideal aspects for those who want to make a healthy transformation. Also known as the 90-day diet, it emphasizes dissociated nutrition, based on 4-day cycles, which are repeated over a period of 3 months. The Rina diet is one of the most effective diets. Its principle is very simple and suggests which foods are easier to digest, but also which other foods you shouldn’t eat with them to see results. It is much easier for us humans to digest only one type of food, so the Rina diet is a dissociated diet.

Rina diet: definition

The Rina diet, also known as “90 day diet” is one of the most loved and appreciated diets, which today is enjoying real success in the online environment. As it was originally designed, it has a duration of 3 months, during which a 4-day cycle of dissociated feeding is repeated, in which foods are grouped by macronutrients.

Those who follow this diet lose at least 10 kilograms, even if they don’t discount foods like pasta, bread or chocolate, experts say. In addition to the lost pounds, the Rina diet promises to change the metabolism, thus getting used to burning calories in a different way.

Below we will find out what are the advantages, but also the disadvantages of this food style so popular in Romania and beyond!

The benefits of the Rina diet: what are the benefits of the diet

  1. A first advantage would be marked by the weight loss process, which is gradual and not difficult, which takes place over 90 days, with the possibility of stopping when it is considered that the proposed weight has been reached.
  2. This diet does not require weighing the food or calculating the calories consumed at each meal.
  3. It cannot be considered a diet that makes you starve, but that helps you lose weight without significantly reducing your calorie intake.
  4. It’s an extremely flexible diet, so it doesn’t completely deprive you of so-called “forbidden foods”.
  5. Not only does it make you lose weight in a relatively short time, it also ensures a change in your metabolism, thus getting used to a new process of burning calories.

However, the diet is NOT recommended for people with chronic diseases, such as diabetes or gastric conditions.

Rina diet: the risks you expose yourself to and how to consume food correctly

Like any other dissociated diet, the rule of thumb for success lies in the combination of foods. Many times, the diets we follow do not give results, and not because we consume too many calories per meal or because we eat too many sweets, but because the nutrients are not properly associated.

Unfortunately, the modern man, once seated at the table, makes a series of mistakes that lead to weight gain. However, he is very little aware of it:

  • Consume unhealthy food;
  • The portions of food are too large;
  • The number of meals per day is not enough;
  • Doesn’t match foods correctly.

In general, most people who opt for the Rina diet are interested in shedding extra pounds and less in improving digestion. What not many people know is that there is a connection between the digestive mechanism and the weight loss process. Food combining rules focus on mixing foods that contain different nutrients, and if these rules are not followed, unpleasant manifestations can occur.

In this way you will avoid digestive problems and you will be able to lose weight, but also to maintain it. On the other hand, improperly combining nutrients can cause some symptoms:

  • Slows down the digestion process;
  • swelling;
  • Abdominal cramps
  • Intestinal gas;
  • toxins;
  • Weight gain
  • Difficulty losing weight after a diet.

Rules for effective results

During the diet, only water and unsweetened tea are consumed, the desired amount is at least 2 liters per day. During the 3 months of the diet, the number of meals and snacks per day must be respected, respectively 3 main meals and 2 snacks. It is important not to skip meals.

On carbohydrate day, you can eat a cube of dark chocolate or two scoops of ice cream, as they contain antioxidants that are beneficial for heart health. But without whipped cream toppings, vanilla or caramel sauces.

You want a break of at least two hours between meals.

The Rina diet: digestion and nutritional association

This 90 day diet is based on the digestive mechanism and the three phases that must be followed during the 24 hours:

  • Cleaning;
  • Nutrition;
  • Digestion.

The digestive phase refers to the psychological process through which food goes through a series of physical and chemical transformations. Basically, they are broken down into elements that can be absorbed and assimilated by the body.

Where the digestion of each macronutrient takes place

The three essential macronutrients go through different stages, but mostly in different digestive systems. These are the areas of the gastrointestinal tract where all digestion takes place:

  • Carbohydrates- mouth, stomach, small intestine;
  • The proteins– stomach, small intestine;
  • lipids- small intestine.

The Rina diet: rules for combining foods and foods to avoid

The digestive system can handle any food product, as long as it contains the right ingredients. The organs involved (mouth, stomach, intestine) have adapted to natural combinations, not just those “manipulated” by humans, such as processed foods. Digestive enzymes will not fail as long as the necessary conditions are provided, each having a specific action. For example, when you create a menu that contains compatible foods, the ingredients will be easier to digest and absorb.

In addition to the general rules, you have to take into account some very important aspects:

Don’t mix different types of proteins. Foods that contain different types of protein don’t necessarily have to be part of the same meal. Separate fat from lean proteins.

Don’t mix proteins with carbohydrates. Combining protein and carbohydrates in one meal will only make the digestive mechanism more difficult. Each nutrient requires different enzymes to function: alkaline for carbohydrates and acidic for proteins. When the alkaline enzymes come into contact with the acidic ones, they neutralize and that’s how we get to indigestion. For example, never eat potatoes, pasta with fish and meat in the same meal.

Fruit is always eaten on an empty stomach. Fresh fruit comes with the fastest digestion. They must be consumed long distances from main meals or snacks. Since they are high in sugar, do not combine them with other foods, not even vegetables or other raw vegetables. Otherwise they will ferment.

The Rina diet: the food program and the three phases of digestion

The food program of the Rina diet is very strict. Breakfast must always be served before 12 noon, while lunch and dinner must be served before 8 am. If you do not follow the recommended time, the digestive process will be difficult and your weight loss program will be compromised.

If you follow the three phases of food (cleansing, nutrition, digestion) you will enjoy numerous benefits:

  • Improve your health;
  • You gain more energy and vitality;
  • Eliminate toxins.

All you need to do is train your body to eat and sleep at the same time until you establish a routine. If mealtimes and sleep times are chaotic, the body will be interested in accumulating as many reserves as possible.

Cleaning phase: between 4 and 12- in this phase the elimination of the toxins accumulated in the previous phases takes place, which means that it is very important to make the right choices. During the cleansing phase you will have breakfast which involves the activation of the digestive system, and to prepare the body you can consume moisturizing liquids or foods, to facilitate the detoxification process. Everything you eat needs to be easily digested to support the cleansing cycle. You can try ripe fruit, vegetables, or raw vegetables. For diversification, they can be replaced with juices, but without salt or sweeteners. Since the Rina diet is very forgiving, if you are hungry, you can have another vegetable-based breakfast, but not earlier than two hours after the first one.

Nutrition phase: from 12:00 to 20:00 Between the middle of the day and 8pm you are in the feeding phase, when most people serve lunch and dinner. During this time, the body is very active and consumes more calories and the need for nutrients is increasing.

Digestion phase: from 20:00 to 16:00 The last hours for a complete cycle correspond to the digestion in progress. In this phase, the body is prepared to extract and assimilate the nutrients from the food consumed in the two phases. You will just have to relax, rest or at least reduce the intensity of your activities. In this way the digestive system can complete its role. To prevent the unpleasant manifestations that accompany slow digestion, it is recommended to serve dinner at least three hours before bedtime. The rule remains valid even after finishing the Rina diet, in order to maintain the results obtained.

Rina diet menu for 4 days

Menu for day 1, PROTEIN: breakfast with fresh fruit, lunch and dinner – baked potatoes, vegetables au gratin, salmon in vegetable crust, pork tenderloin with green salad, chicken breast meatballs.

Menu for day 2, VEGETABLES (STARCHING): breakfast with fresh fruit, lunch and dinner – rice with mushrooms and vegetables, sweet potato cream, stuffed peppers with mushrooms, stuffed rice dumplings, lentil dish, bean stew.

Menu for day 3, CARBOHYDRATES: breakfast with fresh vegetables, lunch – Easter with mushrooms and tomato sauce, pizza with vegetables, vegetable zacusa, Easter with avocado, dinner – pancakes, cake, croissants with jam.

Menu for day 4, VITAMINS: breakfast with fresh fruit, lunch – baked vegetables, grilled zucchini or eggplant, vegetable soup, fruit salad, dinner – baked apples stuffed with raisins and nuts, banana ice cream with berries.

Rina diet chart: foods, weights Rina diet

Here’s what Rina’s diet introduced into the diet should look like and what weights to use.

renal diet chart
renal diet chart

Rina diet: lunch or dinner recipes

Rina diet: recipe day 1


  • a chicken breast;
  • large bruise;
  • Red;
  • vegetables for soup;
  • 1/2 teaspoon of oregano;
  • 1/2 teaspoon of rosemary;
  • a clove of garlic;
  • parsley;
  • teaspoon of olive oil;
  • black pepper

Method of preparation: Mix the crushed garlic with the olive oil and rosemary. Cut the bruise into slices, then add the oil on top, place them on the grill until they are golden on both sides. Add the tomato slices on top and the parsley on top. Boil the chicken breast in the vegetable soup, then place it on the grill and brown it on both sides. It can be served with salad and a slice of bread (optional).

Rina diet: recipe day 2


  • 4 potatoes;
  • 400 g of cabbage;
  • teaspoon of oil;
  • small onion;
  • teaspoon of paprika;
  • spoon of tomato sauce;
  • a clove of garlic;
  • Bay leaf;
  • 700 ml of soup.

Method of preparation: Fry the onion in the oil, then add the garlic, tomato sauce, paprika, bay leaf and soup. When it starts to boil, add the sauerkraut. Cut the potatoes and boil them. You can also serve the soup with bread.

Rina diet: recipe day 3


  • 250 g of flour;
  • 15 g of yeast;
  • 1/2 teaspoon of sugar;
  • a pinch of salt;
  • hot water;
  • 4 teaspoons of tomato sauce;
  • teaspoon of olive oil.

Method of preparation: Dissolve the sugar and yeast in the warm water and, when the yeast is activated, add the flour and knead the cake. Let it ferment for half an hour, then spread it out until you get a thin layer. Add the olive oil and tomato sauce. Leave in the oven for 20 minutes and voila! Your pizza is ready

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