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Rina Diet

Updated on December 13, 2015
Turn the scale into your friend
Turn the scale into your friend | Source

What Is The Rina Diet?

This diet was created by Breda Hrobat and Mojca Poljansek who wanted ordinary people to know what are the food principles that athletes follow. They have nice, lean, strong bodies that they take care of in order to reach high performances.

The concept is pretty simple, you have to eat certain group foods during the whole day in a 4 days cycle, for a period of 90 days. This is one of the reasons this diet is also called the 90 days diet.

You are supposed to lose between 15 and 25 kilos in 90 days. That is about 33 to 55 pounds.

You need to respect your meals, not get any of them out, and have fruits for breakfast in every single day. Drink between 1.5 and 2 liters of water daily, and don't replace them with coffee, tea, sodas or juices.

The Rina diet has the support of nutritionists and cardiologists because it is not a restrictive diet, it allows all groups of foods, teaching you how to combine them and how much of each you should consume.

Make healthy food choices
Make healthy food choices | Source

The 4 Days Cycle

The idea is not to mix proteins with carbohydrates in order to boost your metabolism and lose weight, so you won't be able to have stake and fries, but you can replace the fries with a salad, making a wise combination.

Remember to always start your day with a fruity breakfast combined with nuts and seed if you want to, and to drink your water throughout the day.

Day 1 is the protein day, of lean meat or fish, all cooked in a healthy way like boiled, baked, grilled, in any way you want but without adding any kind of fat or oil. You can have up to 3 eggs in this day and dairy, especially yogurt, all plain with no fruit or sugar added. If you still feel hungry after lunch, have a bowl of soup.

Your dinner should be lighter but still protein, so have about 100 grams of meat and a plain yogurt. Try not to eat any kind of bread on this day, but in case you can't restrain yourself from doing that, have no more than 1 loaf.

Day 2 is the starch day, or complex carbohydrates. Your lunch can be made of any vegetable (lettuce, broccoli, cauliflower, carrots, tomatoes, radish, cucumbers ... any vegetable), cereals (rice, buckwheat, quinoa, barley ... and so on), legumes (peas, chickpeas, beans, potatoes, lentils ... ) and root plants like parsley root, celeriac, and others.

You can have any of these but only cooked with no oil at all, but add condiments or tomato juice or paste. This time you can add a loaf of whole wheat flour. For dinner choose any of these aliments but have smaller quantities than you did during lunch.

Day 3 is the carbohydrate day, when you feel like you are having a real feast. This is the day when you can have pastries (but choose the ones with no dairy or meat), pizza (plain ones with vegetables and a tomato sauce is the best), cereals (the same as the day before, not the sweet ones you buy from stores for breakfast), pastas (again, keep the simple by adding some condiments and tomato paste and no oil).

For dinner have a piece of dark chocolate, which is obligatory and it helps lower your cholesterol and improve your heart's functions. Beside that piece of chocolate you can add a slice of cake, or 2-3 small cupcakes, or 3 spoons of ice cream (about 100 grams).

You still need to drink water and have your fruit breakfast which you will eat at every 2 hours since you wake up and stop 2 hours before lunch.


Day 4 is the vitamin day, when you can eat as many fruits as you want, of any type, fresh or dried, and small portions of about 25 grams of nuts and seeds (walnuts, cashew, almonds, sunflower seeds, pumpkin seeds ...) all raw and unsalted of course. If you want to you can also add some fresh vegetables to your mix.

Don't eat anything after 8 PM, and starting 12 PM stop eating fruits, unless you are on the vitamin day.

Detox Days

Once every 29 days, right after the vitamin day, you will have a detox day in which you are supposed to drink only water. Those exact dates would be on the 29th day, the 58th day and the 87th day.

Drinking only water after a whole day of fruits and vegetable can be hard to follow and you will feel like starving. So, if it helps you, have a plain vegetable soup or replace some of the water with fresh fruits or vegetables juices, made by you at home, not bought from the store.

Choose whatever activity you like, either it is Yoga or doing chores
Choose whatever activity you like, either it is Yoga or doing chores | Source

Have A Workout Routine

Once again, sport is important. You need a 30 minutes a day exercise routine in order to keep your body fit. You don't need to overdo it, or do things you are not comfortable with, you just need to choose something that you enjoy, this way you will stick to it.

Take a walk, climb the stairs, do chores, whatever you choose is fine, as long as it elevates your heart rate even by a little.

I Am Not Losing Weight

You might follow all the rules and still see that you are not losing any weight. It is normal. We are all different and to all of us diets work in a different way. Some start losing weight from the very first day, and some might take a whole month before seeing any change. What you need to do is to not give up.

Stick to the program and after a while your body will get used to the new lifestyle and you will start losing weight. It is not a long program, it is not restrictive and it teaches you to combine foods the right way, so it is worth it to make an effort and stay in the program for 3 months.

Can Anyone Follow It?

Anyone who is healthy can follow this diet without any restrictions. Even if you have no health problems, it would still be indicated to talk to your doctor before starting the diet because any diet causes changes in your body which should be monitored.

If you suffer from stomach problems, especially gastritis or ulcer, you should not follow this diet because the high consumption of fruits and vegetable increase the acid in your stomach giving you aches and pains.

Also, if you suffer from diabetes or high blood pressure you have to consult your doctor if you wish to follow the Rina diet.

What To Remember

Just because those days are named protein, starch, carbohydrates and vitamins, it doesn't mean that this is all you have to eat that day. They only carry the name of the main nutrient of the day. You have to add a salad to your meat or carbohydrates meals, and you can always choose vegetables in stead of fruits during the vitamin day. So the name is more of a guide.

I know you are allowed to eat pizza, pasta and pastry but it doesn't mean that you can have anything and everything. Make your own pizza at home with veggies and don't add any cheese to it. The same goes for the pasta, keep it simple and preferably without nay meat, maybe just some sea foods. As for the pastries, don't go eating eclairs and pies, but make smart choices and pick something as simple as possible.

The main idea is not to combine carbohydrates with proteins. Choose a salad next to your meat or eggs instead of something french fries or rice.

Drink 2 liters of water daily and stay away from sugar, oil and foods with chemicals (E).

Table Of The 4 Days

Days
Foods
Aditional
Day 1
Fruits + Protein (lean meat, seafood, eggs, low fat dairy) + Salads
2 liters of Water (obligatory) + nuts&seeds + condiments
Day 2
Fruits + Starch (vegetables, cereals, legumes) + Salads
2 liters of Water (obligatory) + nuts&seeds + condiments
Day 3
Fruits + Carbohydrates (pizza, pasta, pastry, 1 slice of cake or 100g ice cream) + Salads
2 liters of Water (obligatory) + nuts&seeds + condiments + 1 piece of dark chocolate (obligatory)
Day 4
Fruits + Vegetables + Nuts & Seeds + Fresh Home Made Juices
2 liters of Water (obligatory) + condiments

Have you ever tried the Rina Diet?

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    • florypaula profile image
      Author

      Paula 2 years ago

      Me too poetryman6969, but I do have to admit that when you have a small amount that you need to lose in a short time, a diet seems to be the best answer for the problem, even if it shouldn't.

      Thank you for reading and commenting.

    • poetryman6969 profile image

      poetryman6969 2 years ago

      I prefer a lifestyle change to a temporary diet. But it was interesting to read about.