The dissociated diet is one of the oldest weight-loss strategies, and in time, it has gained quite a lot of fans. It’s based on a food combining principle and is pretty easy to follow, so it looks like a good option when pounds have been messing with your mood.
But is it really a dependable option? Let’s take a closer look at this diet, check out the pros and cons, and then you can decide for yourself whether it’s right for you. Spoiler alert – it’s not my cup of tea.
What Is the Dissociated Diet?
The dissociated diet is a weight loss plan based on a simple principle: don’t mix different types of food. More precisely, you should never have alkaline and acidic elements on the same menu or during the same day. This strategy is supposed to allow you to balance your digestive enzymes and get them to work in your favor, thus losing weight.
One of the reasons people find this diet so attractive is that it includes many types of food, and there’s no need to keep track of your calories. But while it seems less restrictive at first glance, the fact that you need to eat those foods separated may be more challenging than you think.
But let’s see exactly what you can eat during this weight loss diet and how.
How Does the Dissociated Diet Work?
This may not be the best weight loss diet, but there are definitely positive aspects to it. One of the main advantages is the fact that planning your meals is very easy. The main rule of this diet plan is that you can only have one food group (either alkaline or acidic) during one meal or throughout the day – depending on the variation you choose.
The dissociated diet is based on the Food Combining principle created in the 70s. Once the idea was out in the open, many doctors and nutritionists came up with their own versions. Among them, the Hay Diet was particularly prominent. Developed in 1920 by William Howard Hay, a New York-based physician, it divided food into alkaline, acidic, and neutral.
So how do you follow the dissociated diet? Since the combination of alkaline and acidic elements places too high stress on your digestive system, you need to make sure never to combine them. The rule is ‘one group at a time.’
Basically, with the dissociated diet you have three main categories: proteins, starches, and neutral elements. The goal is to keep the two groups separated, while neutral foods can be combined both with proteins and starches.
What to Eat in the Dissociated Diet
Since it’s not always evident whether a food belongs in the alkaline or the acidic category, here is a simple and straightforward way of planning your meals:
| Day of the week | Food category to eat |
| Monday | Only vegetables |
| Tuesday | Only meat |
| Wednesday | Only dairy |
| Thursday | Only fruits |
| Friday | Only fish |
| Saturday | Only whole grains |
| Sunday | Only eggs |
Indeed, this is just an example of how to plan your diet. You can use it if you choose to eat the same thing all through the day.
Varieties of Dissociated Diet Plans
There are two main ways to use the dissociated diet. The first one is the one illustrated above, eating only one type of food the entire day. I can probably guess what you’re thinking; how hard can it be to eat only meat the whole day? Well, let me tell you, it’s not as fun and easy as it seems.
That’s why we were presented with a second option – that of applying this no-mixing rule to each meal individually. That way, you can have eggs for breakfast, veggies for lunch, and fish for dinner, for example.
Still Not Sure What to Eat in the Dissociated Diet?
To make things even more clear, here is what is allowed and what is forbidden during the dissociated diet:
- Allowed foods: acid and sub-acid fruits, but also sweet ones (like bananas and melons), vegetables (both starchy and non-starchy), carbohydrates (like bread or pasta), protein (both animal and plant-based), healthy fats (like avocado or olive oil), and, believe it or not, even alcoholic drinks (wine, whiskey, gin, and beer)
- Forbidden foods: highly processed foods and extra-sugary foods are to be avoided.
Another thing to remember, if you opt for the second version of the dissociated diet plan, you must leave an interval of about four hours between meals based on different types of food.
Pros and Cons of the Dissociated Diet
You probably already have an image of this diet plan. But, just to make everything crystal clear, let’s pinpoint the pros and cons to see if this is one of the healthy diet plans worth trying.
Advantages of the dissociated diet plan:
- Since the meals aren’t so appealing, you are likely to eat less
- With all the variations and scientific terms, it can be a bit confusing
- You won’t starve
- You don’t need a long and complicated grocery list
- It reduces bloating
Disadvantages of the dissociated diet:
- It may not be an extreme diet, but it is pretty restrictive
- Eating only one group of foods per day means you aren’t getting all the necessary nutrients
- If you have a busy schedule and need to be active throughout the day, this weight loss diet won’t provide you with the energy needed
- It’s one of the weight loss diets that you shouldn’t use for a long time because it can affect your muscle mass
- Eating only meat for an entire day may lead to constipation
- It’s not a balanced diet plan
- You will lose some weight, but the results won’t stand the test of time – the yo-yo effect will be significant
- It’s not a sustainable diet and a healthy long-term option
FAQs – Deeper Insight on the Dissociated Diet Matter
Is the dissociated diet safe?
If you only plan to use it for a short time to get that initial boost your weight loss journey needs, it’s ok. The restrictions only apply to the types of food you can eat, not the quantity, so you aren’t likely to feel very hungry or dizzy.
But if you’re looking for a diet that will get you closer to a healthier lifestyle, this is not the one to choose. Your body needs various nutritious elements every day, and balance is essential. You cannot stick to the dissociated diet for months and expect your body to be ok with it, not to mention your general well-being.
It’s best to take it one step at a time and enjoy every small victory.
What is the dissociated diet 3-3-3?
It’s basically the dissociated diet on steroids. You take the rule of one food group per day and apply it to three days in a row. That means you will eat as follows: meat for three days, dairy products for three days, and fruits and vegetables for three days.
If the original diet seemed monotonous, this version has a tint of masochism in it, if you ask me.
Can you really lose weight with the dissociated diet?
You can lose weight using the dissociated diet, because you will be reducing your calorie intake, forced by the unattractive menu. You will also lose some water from your tissues, so the scale will make you feel hopeful.
However, it’s not a weight-loss strategy that you can stick to for a longer time. Nor should you. And when you go back to eating normally, the pounds are likely to return.
Does the dissociated diet restore the balance of your digestive enzymes?
This is one of the selling points of the dissociated diet, that it will help you balance your digestive enzymes. It sounds great since your digestive system is crucial from many points of view, including your immunity.
Still, after reading all about the dissociated diet, I haven’t found any clear scientific proof that it actually has this effect. The best way to restore your digestive enzymes’ balance is to have a healthy and balanced diet, with small portions of each essential food group every day.
Or you can use some supplements to help you get your digestive system on the right track. Eating only meat for an entire day is not the best idea.
Final Verdict – Balance Is Better!
The dissociated diet promises tempting weight loss results if you follow what seems to be an acceptable meal plan. The fact that there’s no quantity limitation makes it look like a good idea. And if you only plan to do it for a few days, it can be a decent option.
It can be a go-to diet if you’re so anxious to lose those first pounds and get into the weight loss mindset. But the critical part comes after those few days when you must continue to be extremely careful what you add to your menus. Otherwise, you go through a dull and restrictive diet for nothing.
I know how it feels to desperately want a wonder diet that will help you lose weight fast. But however you spin it, the truth remains the same: the best option for losing weight, staying healthy, and keeping that weight off is a balanced diet.
It will take you longer, but once you get used to it, it will get easier. And trust me, even if you love meat, it won’t be such a treat when you cannot add anything else to your plate. So, for me, the dissociated diet may be ok for an emergency, but it’s not a good long-term solution. You can easily find a healthier diet that can get you good results without taking all the joy out of eating.
Written by Mia Davis