What are dissociated diets

It is a weight loss plan that allows you to eat almost everything, but as long as protein and carbohydrates are not mixed in the same meal. It is about the dissociated diet, which is fashionable today but has actually existed since the beginning of the 20th century.

And it is that the dissociated diet starts from the basis of not mixing foods from the same group, such as:

  • Proteins: Meat, fish, eggs, cheese, milk, yogurt or legumes.
  • Carbohydrates: Rice, pasta, bread, potatoes and corn among others.

The basis of these dissociated diets is that each food group needs a different pH, either more alkaline or more acidic, but it also requires several types of enzymes and a certain absorption time. Hence, it is not allowed in the dissociated diet to eat foods from the same group together since only then will it be possible to assimilate each nutrient correctly.

When a combination of proteins and carbohydrates is made, a situation occurs that does not favor the correct assimilation of food, causing not only digestive problems but also fat deposits in the body.

Basic rules of dissociated diets

Dissociated diets have certain basic rules, this is the case, for example, of the Scardale diet, which bases its effectiveness on separating food groups, in this way a type of nutrient is ingested in each meal, avoiding sugars and carbohydrates to force the body to use fat reserves.

Among the basic rules of the dissociated diet are:

  • Do not mix protein and carbohydrates.
  • Do not mix protein and starch.
  • Eat the fruit alone and on an empty stomach.
  • Do not combine sour fruits with sweet fruits.
  • Unlimited amounts of food.
  • It is only allowed to drink water avoiding alcohol and coffee.

Also, the dissociated diet has rules when it comes to protein:

  • Meat and fish : It is allowed to eat any type of meat and fish by cooking it on the grill or steamed.
  • Dairy products  The light ones are recommended and mid-morning or mid-afternoon.
  • Nuts : They are allowed as long as they are taken alone at mid-morning or mid-afternoon as a snack.

Following a dissociated diet allows you to eat what each person likes but without combining proteins and carbohydrates and doing it wisely to eat healthy, balanced and achieve weight loss or stay in shape without great sacrifices.

Dissociated and balanced diets

Dissociated and balanced diets are those that are made thanks to a correct selection of foods, with the characteristic that each food is based on a previously classified group.

These food groups are the most common and are defined taking into account a pyramidal structure:

Lipids : Foods with a significant fat content (vegetable oils, nuts or blue fish) are included here.

Proteins : Meat, fish, eggs and dairy are the main representatives of this group.

Carbohydrates : In this group are cereal-based products such as rice, corn, oats, wheat, etc. and also legumes such as soybeans, chickpeas, lentils, etc.

Vegetables : All vegetables and greens are grouped here. They can be eaten raw and cooked, with the exception that raw provide a significant amount of vitamins.

Fruits : The consumption of seasonal fruits is recommended.

As relevant aspects, dissociated diets do not allow consuming foods from different groups in the same intake, for example, fruit will not be mixed with cereals or vegetables with protein.

It is also recommended that at night the protein group is preferably consumed since it has greater satiety power and provides little energy.

In the case of cereals, it is indicated that they be ingested at lunch because of their contribution in slow absorption carbohydrates, while nuts are preferable to take during the snack and fruits are indicated for breakfast since both fructose and the vitamins they contain provide energy for the whole day.


Dissociated diets are quite open and therefore each person can adapt to their liking and consume almost everything, with the advantage of having no limits on food quantities or the tedious work of calculating calories.

Respecting the five meals a day and adopting healthy habits such as quitting smoking, avoiding drinking alcohol and engaging in regular physical activity are important points to follow a dissociated diet that will also help you progressively lose weight or stay in shape.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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