Let’s review in detail and knowing both its benefits and risks represented by one of the most famous regimens throughout time and that had its origins in the early twentieth century, let’s talk about the Dissociated Diet.

This diet has many followers despite not having a rigorous scientific foundation and is presented to us in various ways or as different diets that have in common the dissociation or separation of food to achieve weight loss.

Some well-known dissociative diets are: Hay or Dissociated Diet, Hollywood Diet, Anti-Diet, Montignac Diet and Shelton’s Diet among many others. All of them promote that foods do not produce weight gain by themselves but when they are consumed in combination in certain ways and promote weight loss when they are consumed outside of this combination scheme.

Based on this premise, the dissociated diet allows you to eat as much as you want from the foods of each group, which is why you never go hungry, but those that are not suitable should not be mixed because by doing so we are promoting the formation of fatty tissue in our body and therefore we gain weight.

What is dissociated diet

Going into more details related to the diet, we find that what he proposes consists of an intelligent distribution of the nutrients, being able to eat everything without restriction in the quantities but only in certain mixtures. The golden rule of the Dissociated Diet is not to eat protein and carbohydrates at the same time , it also indicates that fatty products, such as nuts and some dairy products, and protein foods such as meats should not be together in the same meal. Nor can you combine carbohydrates from several products in the same meal, for example potatoes and rice, or pasta with rice. Vegetables are the only ones that can be combined with any food except fruit.

Fruit and nuts are not mixed with any other food or with other fruits, they are consumed as a snack or snack and always separately, that is, if you eat oranges, it will be only oranges, do not mix them with other fruit. The consumption of refined sugar, carbonated and alcoholic beverages are completely prohibited, you can use sweetener if you really need to sweeten something.

The Dissociated Diet is based on the fact that proteins should not be ingested together with carbohydrates because the digestion of proteins occurs in an acidic environment while carbohydrates are assimilated in an alkaline environment.

It is quite clear what the fundamentals of the dissociated diet are and why you can lose weight and lose weight with it, however to be able to do the dissociated diet well it is necessary to know the food groups and how to combine them, let’s see that.

Table of dissociated diet

What foods can we combine and what not to lose weight? The Hay Diet or Dissociated Diet has 15 food groups and indicates how they can be combined to obtain the greatest benefit from our diet. In order not to make mistakes when creating our menus or preparing meals, let us take as a reference the following table that provides us with an overview of the foods that can and cannot be mixed. Keep in mind that this table is not exhaustive, therefore it does not include all the foods that exist only the most common, therefore before starting this diet you should consult a specialist to provide you with more precise indications according to your physical condition and nutritional requirements. .

The food groups of the dissociated diet are

  1. Acidic fruits : citrus, oranges, lemons, tangerines, tomato and grapefruit.
  2. Semi-acid fruits: Apricot, cherry, strawberry, fig, kiwi, peach, pineapple, watermelon, grape, apple.
  3. Sweet fruits: Plum, dried fig, dried apricots, raisins.
  4. Oilseed fruits: Avocado, almond, peanut butter, walnut, pine nut, pistachios, sesame, coconut, cashew, pumpkin seeds.
  5. Cereals: Rice, wheat and derivatives, pasta, corn and derivatives, oats, millet, rye, bread.
  6. Legumes and sprouts: Chickpeas, peas, beans, lentils, soybeans, peanuts, alfalfa sprouts and others, beans, lupins.
  7. Vegetables: Artichoke, aubergine, pumpkin, zucchini, turnip, cucumber, pepper, radish, beet, carrot.
  8. Feculous: Sweet potato, chestnut, potato, banana, cooked carrot.
  9. Vegetables: Swiss chard, celery, cauliflower, endive, endive, asparagus, spinach, lettuce, mushrooms and mushrooms, broccoli.
  10. Garlic and onions:  Sweet onion, purple onion, dried onion, garlic, young garlic.
  11. Eggs:  All types of eggs: chicken, duck, quail, etc.
  12. Milk: Whole, semi-skimmed, skimmed and yoghurts.
  13. Butter:  Includes margarine.
  14. Cheeses: All cheeses, including diet ones.
  15. Meat and fish: White and red meats, fish and shellfish, sausages, preserves and pickles.

Once the groups are established, it is necessary to know the compatibility between them, that is, which ones we can combine without problems so as not to gain weight. What you must do is identify the number to which a certain food belongs and in the following list see its compatibilities.

Food group compatibility in the Dissociated Diet

Group 1: Compatible with group 1, 2, 10 and 11.
Group 2: Compatible with group 1, 2, 3, 4, 5, 11, 12 and 14.
Group 3: Compatible with group 2, 3, 5, 8, 10 and 11.
Group 4: Compatible with 2, 4, 5, 7, 8, 9, 10 and 11.
Group 5: Compatible with group 2, 3, 4, 5, 6, 7, 9, 10 and 11.
Group 6: Compatible with group 5, 6, 7, 9 and 10.
Group 7: Compatible with group 4, 5, 6, 7, 8, 9, 10, 11, 13 and 15.
Group 8: Compatible with group 3,4 , 7, 8, 9, 10, 11, 12, 13 and 14.
Group 9: Compatible with group 4, 5, 6, 7, 8, 9, 10, 11 and 15.
Group 10: Compatible with group 1, 3 , 4, 5, 6, 7, 8, 9, 10, 11 and 15.
Group 11: Compatible with group 1, 2, 3, 4, 5, 7, 8, 9, 10, 11 and 13.
Group 12: Compatible with group 2, 8, 12 and 13.
Group 13: Compatible with group 7, 8, 11, 12 and 13.
Group 14: Compatible with group 2, 8 and 14.
Group 15: Compatible with group 7, 9, 10 and 15.

Let’s see an example: We want to include rice in lunch and of course we want to eat it with something else but not make us fat. Following the previous explanation, we find that rice belongs to the group of Cereals identified with the number 5. We look for 5 in the compatibility list and it tells us that it is compatible with groups 2, 3, 4, 5, 6, 7, 9 , 10 and 11. Now we review each of those groups and we can compose a plate with rice and other foods, a great recipe would be a vegetable paella as the main dish since all the ingredients are included in those groups, such as a first cream of vegetables and some fruit for dessert. What is seen as a great option for lunch?

To make it easier for you to see the food groups and their compatibilities, we have prepared a very practical and beautiful chart that you can print and stick on the fridge, in this way it will not be necessary to memorize the combinations as you will always have them available. It is completely free, the only thing we ask of you is that you help us to make it known on social networks so others can also benefit from the information on the food groups in the Dissociated Diet and their compatibilities. To download it, you just have to like it or share it on any of the social networks.

Download the Dissociated Diet food groups to stick in the fridge .

Rules of the Dissociated Diet

The dissociated diet has 12 fundamental rules that will help us lose weight as we lose weight, of course to put them into practice we will need a firm decision to achieve the proposed objective, discipline and perseverance will be essential to achieve success. Let’s look at those 12 rules.

  1. Do not eat carbohydrates or proteins from meats after 7:00 p.m. Respect digestion by leaving a minimum of three hours between meals.
  2. Do not consume dairy after meals, except skimmed or organic yogurts, you can also drink herbal teas or a cup of coffee.
  3. Avoid carbonated drinks and juices during meals and digestion. It is best to drink water or a glass of wine.
  4. If you opt for fried foods, it is best to prepare them in very hot oil and drain well on paper napkins before serving.
  5. When taking ice cream, choose a single flavor, without mixes and without cookies.
  6. When preparing a plate with different foods, you should not eat incompatible ones. For example, in a vegetable and beef soup you can take the broth and eat the vegetables but you should leave the meat or take the broth and eat the meat leaving the vegetables.
  7. Vegetable semolina is compatible with all foods, it can be included in any meal.
  8. Taken in moderation, spices are compatible with everything.
  9. First thing in the morning drink a natural lemonade sweetened with honey.
  10. Alcoholic beverages are prohibited because they are fattening.
  11. The least fattening dinner consists of fish or shellfish alone.

What foods cannot be mixed in the dissociated diet?

Familiarizing ourselves with this is perhaps the most difficult part of this diet, and although it has already been mentioned previously, here are again the most important guidelines on how to combine foods in the dissociated diet .

  • Foods rich in protein (white and red meats, fish, eggs and dairy) should not be mixed with carbohydrates (cereals and flours such as bread, pasta, rice or legumes).
  • Fats (oils, nuts, butter) do not mix with protein-rich foods. In addition, fried foods should be avoided.
  • Different types of carbohydrates should not be combined, for example vegetables with potatoes or pasta with rice.
  • Vegetables can be mixed with everything except fruit.
  • The fruit is not mixed with any other food or with other fruits.
  • Nuts should not be mixed with any other food, especially those rich in protein.
  • Sugar is prohibited can be substituted with some sweetener.
  • Soft drinks and alcohol are off the list of allowed foods.

When to consume each food in the dissociated diet?

The first thing to remember is that you can eat whatever you want at each meal, this is a diet with which you will not starve . To be more effective you should keep track of the amounts you eat, drink plenty of water and do moderate physical exercise such as a 20-minute walk or a bike ride. What’s more:

  • There are five meals a day: breakfast, snack, lunch, snack and dinner.
  • If you want to eat fruit, it is only allowed at lunch or snack.
  • Nuts are eaten separately, at lunch or as a snack, but not at the same time as fruit.
  • Carbohydrates are only eaten at breakfast and lunch.
  • Protein-rich foods are only eaten for dinner.

Advantages and Disadvantages of the Dissociated Diet

Advantages of the Dissociated Diet

Without going hungry . You can eat the amount you want until you feel hungry as long as you respect the times when you can eat a type of food and the possible combinations of the groups.

No calorie control . You do not have to count the calories of what you eat and you have less control of the amounts than other diets, something that makes it easier to carry.

It reduces fluid retention and improves bloating thanks to the fact that digestion is favored by the grouping of foods.

You can eat everything . Something that is appreciated because that way you do not have to make drastic changes with the usual diet, and with all security we can easily find the food in the market. There are only a few restrictions like sugar and alcohol.

Disadvantages of the dissociated diet

It can cause nutritional deficiencies . It is an unbalanced diet since it does not specify the daily amounts for each food group, which is why it should be avoided to do it for long periods of time, being the most indicated to do it only for a few weeks.

Rebound effect . If you return to the old habits and the old style of meals in the weeks after the diet, you will suffer the dreaded rebound effect with the corresponding increase in weight.

Without scientific basis . As explained by the Spanish Agency for Consumption, Food Safety and Nutrition AECOSAN there are no foods that only contain proteins or carbohydrates and the results obtained are only due to lower energy consumption.

Monotonous and boring . Despite being able to eat the amount you want, the type of food to be eaten is limited, which fundamentally leads to a progressive loss of motivation to eat.

7-day Dissociated Diet

We have already studied all the details of the well explained dissociated diet, we know what it consists of, how foods are classified into groups, how to combine those food groups to lose weight, the rules to follow to be successful with the diet to lose those kilos more, its advantages and disadvantages. We have also downloaded the graph to always have the information at hand. You just need to plan the menus to be consistent with the diet and avoid repetitive meals.


Breakfast: Two slices of bread with tomato, coffee, tea or infusion without sugar.

Snack: Natural skimmed yogurt, a sweet fruit.

Lunch: Lettuce and carrot salad with olive oil, vinegar and oregano, and a pasta dish with vegetable sauce.

Snack: A sour fruit.

Dinner: Grilled beef with roasted vegetables, a sugar-free infusion.


Breakfast: Scrambled eggs with ham and mushrooms, coffee, tea or infusion without sugar.

Snack: Natural skimmed yogurt, a sweet fruit.

Lunch: Spaghetti with broccoli and zucchini.

Snack: A handful of walnuts.

Dinner: Grilled chicken breast with garlic and roasted peppers, an infusion without sugar.


Breakfast: Muesli with oatmeal and apple sweetened with a tablespoon of honey, skimmed yogurt, coffee, tea or sugar-free infusion.

Snack: 3 pineapple slices.

Lunch: A green salad, fried rice with vegetables and bean sprouts.

Snack: A sweet fruit.

Dinner: Fish en papillote with onions and peas, an infusion without sugar.


Breakfast: A slice of bread, a kiwi, an orange, coffee, tea or infusion without sugar.

Snack: Natural skimmed yogurt.

Lunch: Vegetable broth, 2 zucchini stuffed with carrots and tomato, lettuce salad and tender shoots.

Snack: A handful of hazelnuts.

Dinner: beef steak with green salad, a sugar-free infusion.


Breakfast: Two slices of bread with tomato, coffee, tea or infusion without sugar.

Snack: A sweet fruit.

Lunch: Vegetable soup, baked potato with onions and beans.

Snack: Skimmed yogurt.

Dinner: French omelette with two eggs, grilled asparagus, a slice of cheese, an infusion without sugar.


Breakfast: Muesli with oatmeal and apple sweetened with a tablespoon of honey, skimmed yogurt, coffee, tea or sugar-free infusion.

Snack: A sour fruit.

Lunch: Grilled vegetables, steamed rice.

Snack: A handful of walnuts.

Dinner: 2 grilled low-fat hamburger meats, grilled aubergines, yogurt sauce. Infusion without sugar.


Breakfast: Scrambled eggs with ham and mushrooms (mushrooms or whatever you prefer), coffee, tea or infusion without sugar.

Snack: Skimmed yogurt, a sweet fruit.

Lunch: Carrot and bean salad, fried noodles.

Snack: A sour fruit.

Dinner: Grill of various low-fat meats.

Dissociated Diet Videos

A nutritionist explains in detail how to correctly carry out the dissociated diet to lose weight and improve health.

Clear and simple detailed explanation that tells us why the dissociated diet does not work. 

The Dissociated Diet has many followers and no less detractors, despite not having a solid scientific foundation, thousands of people around the world claim to have obtained good results with it; It is up to you to decide if you do a dissociated diet to lose those extra kilos following the recommendations of your doctor or nutritionist. In any case, if you dare to do it when you finish it, tell us how much you have downloaded and how it went during the process.

Sources and References:

Pulevasalud Magazine
No to miracle diets

Analysis of media diets

Book Dra. Garaulet Weight
Loss Without Miracles: Garaulet Method