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The Dissociated Diet Review

by George Pierce
George Pierce Win At Losing Weight
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The Dissociated Diet is one of the top ten most searched diets.  This new diet is almost the opposite of most diets, in that it suggests that each meal should be a combination of  one food group rather than the typical blend of  protein, carbs, and healthy fat.  This 'new diet' is actually over 100 years old.  It was created by Dr. hay in 1911.

What is the Dissociated Diet?

The idea behind the diet is to eat only one food group at a time.  The theory is that combining food groups slows digestion, eating meals that are all the same food group speeds digestion.  The improved digestion is thought to help us to lose weight.  

Some of the diet rules:

Acidic foods (primarily proteins) should mot be mixed with alkaline foods (essentially carbs) in the same meal.
Limit your quantities of protein, fats, and non refined starches.
The diet is based on fruits and vegetables.
Wait 4-5 hours before changing food groups. Wait 4 hours or more between meals.
Avoid associated foods of the same food group.
Eat fruits between meals.

Your dieting options are to eat each meal from a different food group, each day from a different food group, or longer intervals.

Your different food groups are:


Rice, pasta, bread, legumes, potatoes, etc.


Meat, nuts, fish, and milk products.


Lemons, oranges, strawberries, kiwis, apples, watermelon, pineapple, tangerines, etc.

Neutral Food

Milk, vegetables, butter, vegetable oils, and raw or smoked fish.

family at pier

Diet Examples:

One day example:

Breakfast  A glass of skimmed milk with cereal
Low fat yogurt
Barley coffee
Snack     a squeeze of orange or grapefruit
a piece of fruit
Lunch Carbs such as a plate of  rice or pasta
Protein such as 150g of fish or chicken with a salad or grilled veggies
Snack a squeeze of orange or grapefruit
a piece of fruit
vegetable such as carrots
Dinner Protein such as 150-200g or fish, meat, chicken, or eggs or cold meats such as 50g of ham with a salad or grilled veggies.  
Vegetable soup with a salad or grilled veggies
Carbs (about 50g) with a salad or grilled veggies

7 day diet example:

Day1:      Only poultry (chicken, turkey), ready to steam or grill;
Day2: Only raw or cooked vegetables:  chard, lettuce, spinach, cauliflower, cabbage, leek, celery, artichoke, carrot, tomato, cucumber, zucchini, squash, peppers, asparagus, onion, garlic, or a mix of vegetables with no oil or spices;
Day 3: Only dairy – Any kind of dairy products
Day 4: Only Fruits
Day 5: Only fish
Day 6: Only cereals which includes pasta, rice, corn and wheat.
Day 7: Only Eggs

The concept is that food is not what makes us fat, it is the combining of foods that makes us fat.

Foods to avoid:  fast food, canned food, pre-cooked foods.  For best results, it is recommended that you spend one day a week drinking only fluids. 

Exercise:  There is no mention of exercise.

Does It Work?

Yes, you should lose weight. The weight loss, however, will be due to a caloric deficit rather than better digestion.

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Weigh loss
Better digestion


There is no evidence from studies or trials to prove that this kind of eating pattern will have any weight loss benefit or digestion benefit.  In fact, two studies have shown that a 'balanced diet' leads to more weight loss than a 'dissociated diet'...about 1.3g more lost weight over 6 weeks.
Excessive protein can create problems such as gout.
This diet is NOT for children.
This diet does not seem to work long term.
Exercise is an important component of long term weight loss and is lacking in the dissociated diet.
Choose your food items carefully, or you may end up with an unbalanced diet which can lead to nutritional deficiencies.


The long term prospects of this diet seem dismal for most of us.  Combining foods is part of a balanced diet, but it also adds pleasure and enjoyment to eating.  Although weight loss is probable, it is due to a caloric deficit.  Just because this diet seems to go against normal diet standards, does not make it a bad diet, but it simply has too many negatives, along with studies indicating that a 'balanced diet' means more weight loss.  I do not recommend the Dissociated Diet and give it a thumbs down.

Thank you for reading, my friends, I wish you success on your weight loss journey.

Kind regards,
George Pierce
Founder Win At Losing Weight

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