90-Day Diet: Lose All Excess Weight In 90 Days

If you strictly follow this diet, you will lose excess weight and speed up your metabolism, but, more importantly, you won’t gain the weight back.

If you reach your weight-loss goal before, you can end the diet sooner, and even then, the weight will not come back and your metabolism will not change.

90-day diet always starts with protein day followed by starch day, carbohydrates day, fruit day and then again protein day.

It is important that you don’t change the order of days.


All 90 days fruit. You eat two of the same kind or handful of dried fruit (8 pieces will be enough).

First day- PROTEIN DAY


  • Meat- steamed, boiled or roasted (2 pieces- restaurant portions- up to 250g) or three eggs, or something from dairy products, even soy milk.
  • Bread- piece of whole grain bread
  • Salad- unlimited amount with one table spoon of oil maximum.
  • Soup- mandatory ( without noodles, about 1 cup) If you implemented dairy product, soup is not mandatory.

Note: Do not mix different types of protein in one meal or one day.


Dinner should be the same as the breakfast, but without bread. It is important that you eat meat if you ate it for lunch, the same goes for eggs.

Second day- STARCH DAY


  • Beans, peas, lentils, rice, potatoes- boiled, with an addition of spices (black pepper, ketchup or boiled tomatoes)- full plate
  • Bread- one piece
  • Salad


Same as lunch, but half the portion. Dinner is also without bread.



Cooked pasta with an addition of spices- ketchup and similar, or pizza with ketchup, or maybe salty biscuits in the same amount as pizza.


Two slimmer pieces of cake, or 3-4 cookies, or 3-4 scoops of ice cream.

One piece of cooking chocolate is mandatory.

Fourth day- FRUIT DAY

Lunch and dinner
Only mixed fruit in unlimited amounts.

Additional notes

  • After one rotation of 7×4 days, or 29 days, three times during diet there are water days. During these days, you drink only water.
  • It is necessary that after fruit day or water day, you continue with protein day.
  • You can drink coffee and tea, but without sugar. Try to avoid soft drinks as much as possible.
  • It is also necessary to take one pill after lunch, which contains daily dose of vitamins and minerals.
  • Pause between meals should be 4 hours the first day, second and third, it is 3 hours, and during fruit day pause between meals is 2 hours.
  • Don’t eat anything after 8 p.m.

You have to follow all instructions listed above because every ingredient has its role in the body. Fruit is mandatory for breakfast because it gives you energy fastest. Chocolate also, because it protects our body from allergies.

The amount of food is larger than normal, and these ingredients are chosen because of their availability. You have to be persistent and put in the maximum effort.

First ten days you might not lose any weight, but then there could be a sudden loss of up to 3-4 kilograms. After 90 days of the diet, you need to eat fruit for breakfast for additional 90 days, while you eat your normal meals for lunch and dinner. You should lose additional 3 kg in that period because of change in metabolism.

If that doesn’t happen, you should repeat the diet but only after three months.