UN Diet – a Detailed Guide for 90-Day Weight Loss
UN Diet: a 90-Day Plan that Resets Metabolism and Melts Pounds
The UN Diet has been intriguing those who want to lose excess weight without drastic starvation for years. You might wonder why it’s so popular and how it differs from similar plans? Keep reading… In the next 1600+ words, we reveal the principles of each day, the scientific background, and practical tricks that can help you successfully endure a full three months – while maintaining energy and good mood.
How Did the UN Diet Originate and why Does it Last 90 Days?
The UN Diet was designed by Slovenian authors Maja Volk and Breda Hrobat, inspired by the work of the American Institute of Health. The fundamental idea is metabolic confusion – every day the body receives a different ratio of macronutrients and never “settles” into a routine of fat storage. The 90-day cycle was chosen because research shows that it takes about 12 weeks to permanently change appetite hormones and insulin sensitivity.
Four Cycles: What to Eat and Why
Here’s the deal: each day has a clearly defined “theme”.
1. Protein Day
- Chicken, turkey, fish, eggs, fresh cheese
- Low-starch vegetables (broccoli, zucchini)
Proteins are satiating and support muscle mass maintenance. If you find it difficult to eat enough vegetables, soluble fiber from Forever Fiber can aid digestion and prolong the feeling of fullness.
2. Starch Day
- Legumes (beans, lentils), brown rice, quinoa
- Large bowl of green salad
Why starch right after protein? The body switches to medium glycemic index carbohydrates, replenishes glycogen, and maintains motivation for exercise.
3. Carbohydrate Day
- Whole grain pasta, oat flour pancakes
- Dark chocolate (up to 90g) and a small dessert are allowed!
Sounds too good to be true? Keep reading… The goal is to “feed” leptin, the satiety hormone, so you don’t experience the yo-yo effect later.
4. Vitamin-Fruit Day
- Seasonal fruit, raw and cooked vegetables
- Freshly squeezed juices without added sugar
The fruit day functions as a gentle detox – vegetables hydrate, and polyphenols from berries reduce oxidative stress. If you crave a warm drink, a cup of caffeine-free Aloe Blossom Herbal Tea is an excellent option.
UN Diet vs. Other Popular Strategies
• The Liposuction Diet is shorter and limits carbohydrates to a minimum, while the UN Diet cycles macronutrients.
• If you compare it to the ketogenic diet, you’ll see that keto doesn’t allow for starch or fruit days – which makes it harder for some to adhere to long-term.
• According to an article on Healthline, alternating high and low carbohydrate days can increase insulin sensitivity and stimulate fat burning.
Practical Guide: how to Last 90 Days without Giving Up
1. Plan Meals in Advance
Book two hours on Sunday for preparation; cook lentils, chop vegetables, and portion proteins into 150g servings. Trust me, the work week will be stress-free.
2. Maintain Motivation with Small Rewards
Every time you finish a four-day cycle, treat yourself to a spa bath or a new book – a psychological “token” strengthens discipline.
3. Boost Metabolism
If you notice a drop in energy, natural extracts of green tea and guarana in Forever Therm can support thermogenesis and reduce fatigue.
4. Strengthen Immunity
Rapid weight loss can temporarily weaken the body’s defenses. Consider adding Forever Absorbent C – vitamin C bound to oat bran is released more slowly and helps neutralize free radicals.
5. Include Exercise by Cycles
- Protein day: strength training (20 minutes) – muscles have enough amino acids for recovery.
- Starch day: yoga or light cardio – replenishes glycogen.
- Carbohydrate day: 15-minute HIIT – use fast energy.
- Vitamin day: longer walk or light swimming – stimulates lymph and detox.
Challenges and Solutions: What to Do when the Scale Stops Moving?
• Reduce dinner portions by 10% and increase water intake (see tips from the hydration guide).
• Introduce 16/8 intermittent fasting once a week – prolongs ketosis and stimulates autophagy.
• If you suspect you’re consuming hidden sugar, keep a food diary via a mobile app or use our AI advisor that suggests menu corrections in real-time.
Related Articles that Will Help You
• Struggling with maintaining energy? Find out how B complex supports metabolism.
• If you’re gluten-sensitive, check out the gluten-free diet and adjust your starch day.
Frequently asked questions
Can I Combine the UN Diet with Intermittent Fasting?
Yes, but start only after the first month to avoid a sudden drop in energy. A shortened eating window accelerates lipolysis, but keep meals in the prescribed order.
What if I Don’t Eat Meat?
You can base your protein day on tofu, tempeh, and pea protein powder. Essential amino acid intake should be at least 1.2g/kg of body weight.
Can I Replace the Fruit Day with a Smoothie?
Freshly squeezed juices and smoothies are allowed, but watch the total sugar. Add a teaspoon of ginger for a thermogenic boost.
How many Pounds is it Realistic to Expect to Lose?
According to a meta-analysis in the Obesity Reviews journal, cyclic diets can lead to a loss of 0.5-1 kg per week. In the first two weeks, part of it is water, and then fat burning accelerates.
Conclusion: why You should Try the UN Diet
The UN Diet offers a structured but flexible way to reshape your figure, improve glycemic control, and develop healthier habits in three months. If you’re ready to take on the challenge, get a 15% discount on supplement packages that can make your journey to the goal easier – and remember, true success comes when you adapt the plan to yourself, not the other way around.
More Useful Tips for Maximum Effect of the UN Diet
If you feel a drop in energy during the diet, consider a supplement like Forever Royal Jelly, which naturally supports the body’s energy and vitality thanks to the rich nutritional profile of royal jelly.
Also, if you’ve started the UN Diet after a period of holiday overeating, read how to cleanse your body in a healthy way in our short detoxification guide – an excellent introduction before starting or during the vitamin day of the diet.
Finally, if you’re thinking about long-term maintenance of your desired body weight or looking for a more customized diet plan, check out which methods are considered the best diets for weight loss. For people who are sensitive to gluten, we definitely recommend exploring the benefits of a gluten-free diet, which can easily be incorporated into the starch and carbohydrate days of the UN Diet.
Note: This article is for informational purposes and is not a substitute for medical advice. For individual recommendations, consult a qualified professional.
