Daily digestion – How it works?

Daily digestion – How it works?

The daily digestion cycle is divided in 3 phases: cleansing, nutrition and digestion phase which occur in this order. Each phase lasts for 8 hours. The starting time of each phase is specific to each body and depends on the exact  lifestyle, i.e. what time you wake up, have lunch, dinner etc. If you always or at least in most cases observe the same feeding  time, then your body has already built a routine. However, if you skip meals or they are in  completely different time every day, it is necessary to work on this. The lack of meal plan stresses the body and it strives to accumulate reserves.

Cleansing phase

daily digestionFor most  people this phase is between 4 AM and noon. It coincides with the breakfast time. You may consume only fruits or vegetables and you have to drink a lot of liquids (water, tea) during this phase. The fruits and vegetables may be replaced by fruit juices (without any sweeteners) or vegetable juices (without any spices). It is important not to mix them in one meal, so the body could absorb them faster with no stress. It is also allowed to have more than one breakfast as each type of fruit, vegetable or juice counts as one meal. According to the 90-Day Diet, a 2 hours interval between the meals must be allowed in this phase. Note that you should not skip the breakfast, because it “awakens” the digestion and prepares the body for the next meals: lunch and dinner. So if you are not used to having breakfast, it is the perfect time to start. You can begin with something small, i.e. dates and to proceed gradually to the recommended amounts of food.

Nutrition phase

This phase is between noon and 8 PM for most people and includes the lunch and dinner time. It is recommended to have dinner not later than 8 PM. There are no intermediate meals, excluding the Vitamin days, so in order to stand until dinner time, consider when is the best time to have lunch and when to have your last breakfast respectively. Everything depends on how you feel. Some people  have their lunch meal at  noon and then  dinner at 6 PM without feeling hungry afterwards. If it is hard for you, eat your last breakfast not later than noon and have your lunch at 2 PM. Add a large salad and the permitted slice of bread to your lunch. This way you will easily endure until 8 PM without feeling hunger. Another advantage of the late dinner is that you will stand until bedtime without having to eat anything else after dinner. The amount of food consumed during the nutrition phase is not as important (although there are restrictions) as the products combination and the intervals between the meals. Try not to consume additional food besides the planned meals. It will be hard in the beginning, but do not worry: after 1 or 2 4-day cycles, your body will adjust to the new meal plan and you will start to prefer it.

Digestion phase

The Digestion phase occurs during the night. It starts after dinner and lasts for 8 hours. You must not consume any food during this time.
The main purpose of the nutrition during the 90-Day Diet is to build a regular meal plan, which will help the body to „forget“ the stress of previous starvation and food deprivation and to also dispose the accumulated fat. If you have been dieting recently and you have been starving, the process of getting rid of the accumulated fat will start a little bit later. This will happen once your body adjusts to the new meal plan, by which the food consumption is enough and the accumulation of reserves is not necessary. Another key element are the food combinations, which lead to better and easier digestion, ensuring maximum benefit for the body.


  1. if I have to go to a function/wedding and I cant respect the plan for that day, what do I do ,continue where I stopped or I have to start from the beginning with the protein day
    thank you

    • Hello, you should not start from the beginning or switch the days. If you can’t make it, just skip that day and continue on the next day. For example, if you have to skip the carbs day, just continue on the next day with vitamins.

  2. Hello, I want to get familiar with the diet and I have few more questions 🙂
    1. except the vitamin day am I allowed to add salt to my food , ie: starch, protein and carbs days ?
    2. just on the vitamin day I am allowed to eat every 2 hours . correct? can I make a big fruit salad and eat every 2 hours from it? can I add bananas on it?
    3. how much avocado am I aloud to have daily to my neutral vegetable salads , I love avocado very much 🙂
    thank you anticipated

    • Hello, here are my answers:

      1. Yes, you are allowed to add salt (except on vitamin days). Salt is very important for normal body functioning, so use it, but do not consume too salty foods. In large quantities it leads to fluid (water) retention.

      2. On vitamin days you should wait at least two hours between meals. Before lunch you can have breakfast up to two times and you should not mix fruits. I.e. you can have two oranges for your first breakfast at 08.00 o’clock and in at least two hours you can have your second breakfast (2 or 3 apples). For lunch and after that you can mix them, so you can make a very big fruit salad and eat it for the rest of the day. You can also add some raw nuts (up to 100 grams or 0.22 pounds per day), they will help you not to feel hungry. If you prefer vegetables instead, the same rules apply to them as well. If you make a big vegetable salad, you should not add salt and oil, but you can squeeze a lemon. Bananas are allowed, but they are very caloric, so keep them less than 3 or 4 per day.

      3. Avocado is very caloric. There is no special rule, but my personal advice is to eat not more than half a day (if it’s a big one) or one smaller.

      Good luck with the diet! 🙂

  3. Hi, I just started the diet but have couple of questions:
    1. Am I allowed to ever use balsamic vinegar? I love to use it in my cooking and for dressing of my salads(just olive oil, balsamic, garlic and a bit of salt)
    2. Am I allowed to have dried fruits or nuts every day before lunch – for snacks
    2. How about organic peanut or almond butter butter where only ingredient is peanuts, or almonds?
    3. Cabbage is neutral food – how about sauerkraut?
    4. Soya is mentioned in protein day and also starch day, is that correct? Can I use some soya products like tofu or soya cheese? If so on what day?
    5. Coffee with almond milk every day, is that ok for this diet? If not what can I put in coffee?
    6. Am I allowed to drink lemon water in the morning and throughout the day?
    7. How about sprinkle of cinnamon on my fruit for breakfast?


    • Hello!
      1. I’m not sure how the balsamic vinegar is made, but you can check the ingredients on the bottle. If it contains sugar or any chemicals, I wouldn’t recommend it. You can use fresh-squeezed lemon for the dressings, it’s very tasty.
      2. You may have dried fruits for breakfast or on the vitamins day, but if they do not contain too much sugar. Raw nuts (without salt) are allowed only on vitamin days for lunch or later meals. According the diet, there are no snacks between meals. If you feel hungry, you can have multiple breakfasts (every two hours) before lunch and for the other meals you can have bigger salads made from neutral vegetables.
      3. You may consume organic peanut or almond butter only on vitamin days (when raw nuts are permitted) if they do not contain salt.
      4. Cabbage is neutral food when it’s fresh. Sauerkraut may contain sugar, which can be consumed for dinner on carbs days.
      5. Soya and tofu can be consumed on protein days as a meat substitute (especially for vegetarians), because they are rich in proteins. You can have soya on starch day, because it contains almost the same amount of starches. I would recommend to mix it with other foods, rich in starches like beans, peas, potatoes and etc so that the starches are more as quantity than proteins. Soya cheese contains different chemicals and it would be better if you skip it for the diet.
      6. You can have coffee/ tea but without any milk/ sugar/ honey. Some people use it with organic sage as sweetener.
      7. Yes, you can have lemon water (without sugar/ honey or other ingedients) every day without limitations.
      8. Yes, you can have cinnamon as well.

      • Thank you for your response, it is very helpful!
        I have been on the diet for 10 days and I feel great.
        As I am trying to shop or cook, I constantly come across some ingredients that are not mentioned in the article. I am usually able to research it but I am still not sure about what category does the following fall into:
        Spaghetti Squash
        Poppy seeds
        Quinoa fall
        Please advise.
        One last thing. On Starch day can I instead of dessert have couple of potato dumplings with plum jam? It is like polish pirogi except the filling is plum. It could be considered dessert as there is some sweetness to it, but the dough is made of potatoes and flour. Of all the things I cannot eat on this diet this is what I am craving the most!
        Thank you again for all your help.

        • Hello! 🙂
          Spaghetti Squash is neutral food and can be consumed every day (except on water days), the same applies to poppy seeds.
          You can eat quinoa on starch day. I wouldn’t recommend plums on starch day if it’s not for breakfast.

    • Well, I wouldn’t say that we are eating single ingredient foods. We are eating foods of the same food group on daily basis.
      Sorry about the receipt section. We are currently collecting recipes, so that we can improve the section, but it takes time.

  4. Hi,
    I have just started by plan and this is my 4th day. I have queries on if I can have Mangoes in Breakfast and on Vitamin day
    Also I am used to having milk tea twice a day hope this is ok. When can I have oats ? As I am facing constipation.
    During 1st 3 days seasoning in meals like Indian gravy is it ok?
    Also lentil or Indian Dal can I have this on starch and protein day?
    At times I feel giddy not sure if it’s related, can I have dates for it?
    Thank you in advance for your revert.

    • Hi,
      1. You can have mangoes for breakfast and on vitamin days as any other fruit.
      2. You are not allowed to add milk or sweeteners to your coffee/ tea.
      3. Oats can be consumed on Starch Days.
      4. Consume apples or plums (especially dried prunes) for breakfast to prevent constipation. Do not forget to drink enough water.
      5. I’m not sure how Indian gravy is made, but if it’s vegetable, made from neutral vagetables or fruits and without sugar, you can add it to your meals during the first 3 days.
      6. You can consume lentil and Indian Dal only on starch days.
      7. If you feel giddy make sure that you drink enough liquids and water (at least 30 ml per kilo of your weight), eat bigger salads (made from neutral foods) not to feel hungry between meals, eat raw nuts (up to 100gr a day) on Vitamin days. If you think that this is related to the diet, consult a doctor. The diet is rich in carbs and it’s not recommended for people with diabetes.

  5. Recently i started to drink my morning no sugar black coffee mixed with coconut oil and i also consume sugar free magnesium 375gr supplement at night. I really like the results concerning my high blood pressure issues. Is there any fit for coconut oil/magnesium supplement in this diet?

    • Hi,

      I guess there is no problem to add coconut oil to your morning coffee, because you should consume fruits for breakfast anyway. There is also no rule about supplements. I would recommend to consume more foods rich in magnesium like dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, etc. For example 1 cup of spinach contains 157 milligrams of magnesium and the recommended daily value for magnesium is 400 mg. All of the examples above can be consumed during the diet, just follow the rotation of the days. Dark leafy greens, seeds, avocados are neutral foods, so you can mix them in a big healthy salad for lunch and dinner.
      Do not forget that the main objective of the diet is to start eating healthy and to be healthier. So if something makes you feel better, then go for it! Even if it’s against the diet rules!

      • Thank you for your prompt reply and advice’s. Just to make it clear about the coco oil: I do not need to eat any additional fruit as breakfast after my morning coffee right? 10x in advance 🙂

        • And what are your thoughts about Xylitol powder as replacement for table sugar which i stopped consume, but i try to find the closest, by taste, product that can really enrich hot or cold drinks? I tried it and it has a taste almost the same as our good old body sugar cane, but is it good for consumption in a long run? I read couple of positive reviews but am in a search for a trusted second opinion.

          • Organic sweeteners as Xylitol and Stevia/ Salvia are kind of “new” thing. I can’t tell you if they are good for consumption in a long run.

        • No, you should eat for breakfast. 🙂 This is the most important meal. I mean that the coconut oil is kind of the same food group, so it’s not a big deal if you mix it with other fruits.

          • Thank you. You are very informative and yeah.. nice android app btw 😉 I find the pro version very usefull.

  6. Neutral foods inc beetroot and olives…can i eat pre packed beetroot from chiller at supermarkets or from jar? Also olives from jar or can i buy from deli counter but usually oily and herbs on them?

    • If they are just chilled, you can consume them every day.
      Check the ingredients of the beetroot and olives when they are from a jar. If they contain sugar, you can eat it only on carbs day. If not, you can consume it every day except on Vitamin days (because of the salt and the oil). Herbs are neutral too, so they are not a problem.

  7. Hi i am doing great on the diet. Im on my 67th day, and lost about 14kg. I feel and look great. I have a question regarding the second phase, the break. What do i do then and for how long?

    • Hello, that’s great! 🙂
      We want to write an article about that, but we are short in time, because we are currently developing an app for iPhone.

      In brief:
      – The break lasts 91 days
      – You have 3 water days, 1 per month.
      – Every week you should have 1 Vitamin day. You can choose when to do it.
      – The same rules apply for breakfast.
      – There is a new type of day called Mix Day. On the mix day, you can have different food groups for lunch and dinner.

      If you have an Android device, I would recommend you to check our Android app.
      There is a meal plan for the break, which is extracted from the book.

  8. Hi! I would like to know if the nutritional yeast can be used during this diet and in which category you classify it. Thank you!

  9. Hello, could I continue to take my daily multivitamin and 800IU of vitamin D evey day as I am on this diet? Thank you in advance!

  10. Hello
    If I unsterstood correctly I may not add peanut butter to my cake on carb day?
    Second question, After the water day I start with protein, starch and so on…? What if I jumped from protein to carb day, did I ruin the diet process a lot?

    • Yes, you can add some butter to your cake for dinner. Carb day is kind of “cheet day”. You can eat for dinner normal cake as long as the carbs are more than proteins. You shouldn’t break the rotation of the days. The diet is based on the carbs rotation, if you skip or change days, this is no longer the 90 Day Diet.

Leave a Reply

Your email address will not be published.