Water retention

About water retention

Hydration is essential in any moment of the day, but especially during physical training sessions (regardless of the season) and during summer. By drinking as many fluids as it is possible and eating foods with diuretic properties, you will be able to maintain the water balance within the body and to prevent water retention.

The foods that have diuretic properties also have draining properties, meaning there are foods that facilitate the elimination of urine and, at the same time, of all the toxins that are present within our bodies. The diuretic action is allowed by some of the substances contained in the food, such as potassium, vitamins C and B, caffeine or water.

The importance of water consumption

Most often, it can happen that you suffer from water retention in full holiday season, some of the most common symptoms including swollen feet and the bloated abdomen. The ideal solution would be to begin practicing a sport on a regular basis (or at least refrain from a sedentary lifestyle) and to introduce foods with diuretic properties in the daily diet.

In medical terms, water retention signifies the excess accumulation of fluids in interstitial spaces (between cells) and, thus, the appearance of edema (abnormal swelling of certain predisposed areas in the body). The surfaces where fluids frequently accumulate include the ankles, calves, thighs, gluteal muscles and abdomen.

In the following paragraphs, we will recommend diverse alternatives of foods that have diuretic effect, which will allow you to get rid of water retention. Some of these are specific for summer and autumn months, while others can be consumed throughout the entire year.


water retention
water retention

Watermelon is at the top of the list when it comes to foods with diuretic properties. With its water content being over 90% and together with the potassium content it has to offer, it favors the diuresis process.


The cantaloupe is another natural remedy, which can help you get rid of water retention. Besides its high water content, it represents an excellent source of proteins, fiber, lipids and vitamins (A, C and B3).


Similar to its “predecessors” from the list, pineapple is rich in water, a characteristic which makes it an efficient natural diuretic food, refreshing, which stimulates the fat burning process.


Apples cannot be excluded from a diet with diuretic effects, as they are excellent for the detoxification of the body. These fruits facilitate the elimination of harmful substances, which come from the external environment (heavy metals) and of alimentary residues.


Grapefruit is a trustworthy ally for any weight loss diet. It contributes to the fast burning of sugars, preventing these from being accumulated in the form of fat. Moreover, it has a general detoxifying action throughout the entire body.


Given its rich content in vitamin C and minerals, the lemon is ideal in the fight against water retention. The diuretic qualities of lemon juice are especially noticeable, if the juice is drunk in the morning, on an empty stomach, diluted in a glass with warm water.


Containing mostly water (ca. 90%), the celery has detoxifying and re-mineralizing properties. It is also rich in minerals, vitamins and fiber, being recommended against edema and for the amelioration of bloating.


Favoring the reintegration of mineral salts and of the fluids lost through perspiration, cucumbers have anti-inflammatory, rejuvenating and diuretic properties to offer. With a content of over 96% water but poor in calories, they are also recommended for weight loss diets.


Tomatoes occupy a top position when it comes to the weight loss dietary approach (they have a reduced number of calories to offer and do not contain any fats). And, as they are among the most potent foods with detoxifying properties, you have an additional reason, for which you should include them in your diet.


Full of vegetal fiber and water, artichokes have a fundamental role in the proper functioning of the intestinal tract (they stimulate and calibrate the intestinal function). Moreover, they are considered to possess efficient natural diuretic properties (they favor diuresis and bile secretions).


Fennel, another food which is rich in fiber, can help with toxin removal and it can also fight against water retention. It is useful for those who suffer from gastrointestinal problems (abdominal pain, bloating, and inflammation of the intestines).


The dandelion root contains substances with anti-inflammatory, cleansing and detoxifying properties. It stimulates the proper functioning of the liver, renal and bile. It activates the organs that are meant to favor the transformation and elimination of toxins (skin, liver and kidneys).


Even though it is a plant which literally stings, the nettle also has purification properties. It is rich in flavonoids and mineral salts, being recognized for its diuretic properties, as well as for the anti-inflammatory ones, especially at the level of the intestines.


Flavonoids, tannins and vitamin C, found in abundance in birch leaves, transform the plant in an excellent diuretic and not only. The cleansing and detoxifying properties are completed by the ability to lower blood pressure.

Green tea

Used for its antioxidant activity (useful in the fight against the cell aging process), it is also appreciated for its detoxifying properties. It facilitates fluid drainage, being recommended in cases of water retention, cellulite and urinary tract infections (cystitis).

All of these diuretic foods are particularly useful when you have to deal with water retention. However, in order not to lower their beneficial properties, you should give up salt and sugar consumption (including to the foods that contain these), as these are substances which make water elimination from the body difficult.

Dried plums, the fruits that can help you lose weight

Dried plums

Dried plumswith each day that passes, more and more weight loss methods appear, most of them in the form of diets. Some of them promise miraculous effects, far away from reality. But how many of these are capable of offering real results?

Dried Plums
Dried Plums

Fortunately, in order to lose a couple of pounds, it is not always necessary to subject yourself to drastic diets. Sometimes, it is sufficient to make a couple of changes to the daily menu. One of these changes regards seasonal fruits, more specifically, dried plums.

A regular diet, without particular restrictions, enriched, for example, with dried plums, can help you lose weight, even more than a weight loss diet. Moreover, plums (fresh, thermally processed or dried) bring a wealth of real benefits to one’s health.

How can plums help you lose weight?

We still maintain the conviction that dried fruits, plums in particular, are not recommended for those who are following a weight loss diet. This is all because of the high caloric intake (approximately 200 calories for 100 grams of dried plums, in comparison to 30-40 calories in the fresh “version”), neglecting the fact that plums, surprisingly, can actually reduce one’s appetite.

Based on the studies performed on obese patient groups, who used to consume a reduced quantity of fiber, scientists came to the conclusion that these fruits (in particular the dried variety) facilitate the weight loss process.

It seems that, in association with weight loss diets, they can help us get rid of “supplements”, in a balanced manner. It is all because of the substances they contain:

  • For example, they are rich in carbohydrates (a primary source of energy) and sorbitol (a natural sweetener, which does not harm the body);
  • They are poor in saturated fats but rich in vegetal fiber (nutrients which increase the satiety sensation and protect the health of the intestine);
  • Represent an excellent source of minerals (copper, potassium, calcium, magnesium, zinc) and of vitamins (A, B group, C, E, and K).

What are the actual benefits of including plums in the diet?

  1. Dried plums have a laxative effect

The laxative effect of plums is perhaps the best known of all, especially if you consume these in the dried variety. This effect is due to the fiber concentration (1, 4 g / 100 g of product) and laxative components (oxyphenisatine).

  1. They have cleansing properties

Plums are also recommended as remedy against water retention. Given this property, they are often used for natural remedies, meant to facilitate drainage and the elimination of excess fluids from the body.

  1. Metabolism stimulation

Because of the high mineral concentration, among which magnesium, zinc and potassium, dried plums are able to normalize the electrolyte balance of the body, with benefit effects for the metabolism.

  1. They are energizing

The rich content in sugars makes them into energizing foods, without the digestive process being hampered. The nutrient concentration from dried plums is superior, this being the reason for which they are recommended to those who need a rapid source of energy.

  1. They have antioxidant properties

Rich in polyphenols (lutein, zeaxanthin), they have the capacity, once they are consumed, to neutralize the action of free radicals, which are responsible for the mechanisms of cell degeneration, specific to the aging process.

  1. Cardiovascular system protection

The antioxidant effect is also reflected in the cholesterol level (“bad” fats), which it reduces. The presence of cholesterol on the walls of the arteries predisposes to cardiovascular pathologies (atherosclerosis).

  1. Favors the absorption of iron

Because of the vitamin C content, plums facilitate the absorption of iron, and, in consequence, they protect the health of the cells and organs. The visible benefits are also noticeable at the level of the hair, skin and nails.

  1. They stimulate the production of red blood cells

The presence of minerals (fluorine, iron, potassium) contributes to the formation of erythrocytes (plasmatic blood cells, with role in tissue oxygenation). Their number has the tendency to decrease in people who suffer from anemia.

  1. They strengthen the immune system

Vitamin C strengthens the mechanisms of the immune system. The consumption of plums will protect you from the attack of pathogen agents, responsible for inflammatory processes and infections, especially during the winter season (respiratory infections).

  1. They protect the eyes and the eyesight

The presence of vitamins from the antioxidant group (A, C, E) helps with the prevention of conditions that can affect the eyes and their proper functioning. This is especially valid for ophthalmologic degenerative conditions.

Despite the numerous benefits, this doesn’t mean you should plan a diet solely based on dried plums, even if you suffer from constipation (3-4 per day are enough). Otherwise, you will come across the adverse effects, due to being overzealous and also because of the laxative substance abundance.

Plums are even less recommended to those who suffer from diabetes mellitus. The proportion of sugar, even if it is coming from a natural source, has a direct influence on glycemic values, which it will increase (hyperglycemia).

As with another food, moderation is required. In order to enjoy the beneficial properties of plums, we recommend that you consume several each day.

This is basically all you need to know about dried plums.

Rina diet 90 days

Rina diet : 90 days for a perfect body

If you are looking for a friendly diet that does not require giving up on your favorite foods, then Rina diet is perfect for you. In 90 days you will lose around 10 to 15 kilos, even if you eat bread, pasta and even chocolate. Rina diet will do more than to help you lose weight: it will change your metabolism, because calories will burn differently.

What are the principles of Rina diet ?

The 90 days diet program is conceived as a cycle in which you will repeat 4 days of dissociated foods with different types of foods: protein, starch, carbohydrates, vitamins. Every 28 days (7 repetitions), you will have a day of total detoxification and you will drink only water.
The principle of this dissociated diet is based on an easier digestion. Your body processes protein, starch and carbohydrates differently during digestion and if the digestion includes them all, then the process is more difficult. But if you eat foods from one category alone during one day, digestion will be faster and more efficient.
Besides that, you will cover all the food groups and you will have special days dedicated to vitamins in higher quantities. So, Rina diet will give you a healthier lifestyle, too. At the end of those 90 days, your metabolism will get used to this kind of approach and it will be easier for you to maintain your weight.

How does Rina diet work?

Before starting to explain the program, it is important for you to know that any diet involves two main „ingredients”: water consumption and exercises. At least 1.5 liters of water and 30 minutes of exercise per day will complete the diet.
Even if your menu will vary daily, breakfast will be always the same. Your breakfast should contain at least 90% fruits every day: apples, pears, bananas, grapes, plums, peaches etc. You can add dried fruits, seeds, vegetables in any combination to the fresh fruits. Every day during this diet, your breakfast shall consist mainly of fruits. The only exception is the detoxification day.

Rina diet day 1: Protein

On the first day you’re allowed to eat meat, preferably lean meat, such as chicken, fish, turkey, baked or steamed. Dairy and eggs are allowed, too: cheese, yogurt and sour cream.
For lunch, prepare a plate consisting of at least 200 grams of protein in any combination. To diversify the lunch, along with protein you can add a small salad of fresh vegetables without oil. For example, you can eat a few slices of baked chicken or 2-3 boiled eggs and a slice of cheese. To that you can add small amounts of salt, pepper or herbs.
For dinner, do the same as you did for lunch, but in smaller amounts.

Rina diet day 2: Vegetables

After the morning breakfast consisting of fruits, prepare your lunch with fresh, steamed or baked vegetables. Any combination is allowed, so you’ll have to use your imagination. You cannot use oil, instead spices and herbs are allowed.
Dinner menu is the same as lunch, but in smaller quantities.

Rina diet day 3: Carbohydrates

It will become for sure your favorite day because you will have the opportunity to eat many of the foods prohibited in most diets. Breakfast remains the same, but at lunch and dinner you’ll be able to eat pasta with tomato sauce and basil, pizza with vegetables, pastries or even dark chocolate. The dinner meal will be less abundant than lunch.
Avoid fried foods and eat baked, boiled or steamed foods. Moreover, try to combine pasta or pizza with vegetables, and not meat or dairy.

Rina diet day 4 : Vitamins

The last day will ensure a significant energy input since it is based on fresh fruits and veggies.

Some general rules of Rina diet

You must have a 2-hour break between meals. It may be harder on the 2nd and the 4th day, because fruits and vegetables don’t provide the same feeling of fullness compared to proteins or carbohydrates.
Besides water, you’re allowed to drink coffee and tea every day, but unsweetened. Choose herbal teas that help you in the process of detoxification. Alcohol and sodas are forbidden.
Dinner must be taken before 8pm.
Before starting the diet, see a nutritionist to learn more tips that best suits you.

Rina diet plan for 90 days

Rina diet: meal plan and recipes

Rina diet is a dissociated diet, which means that you can eat only one food per day: carbohydrates, proteins etc., also it’s a diet that delivers sensational results. When eating from one single food group, digestion is faster and the weight loss process speeds up.
Although it helps in losing weight in a short period of time, it is a healthy diet and is little restrictive and it has received the approval of many nutritionists and cardiologists. A great advantage of this diet is that you do not have to worry about gaining the weight back. Rina diet will make you forget about the yo-yo effect, because its goal is not only to lose weight but also to speed up metabolism.

Rina diet Plan

“90 days diet” is a succession of a cycle of 4 days until the completion of a 3 months period. Following the completion of 29 days, it is
recommended to break from dieting for one day, during which time you may drink only but water.
WARNING! Every morning at breakfast you must eat only fruits, of your choice! You may still eat them along with coffee or tea (unsweetened). It is also important to not skip this meal.

DAY 1: Protein day

On the first day you’ll eat only proteins: different kinds of meat (turkey, chicken, pork or fish) grilled or boiled. If you do not want to eat meat, you can serve boiled eggs (no more than 3) and cheese. Importantly, at lunch eat 200 grams of protein, at least. Also, this meal can be served with salads.
chicken, beef, pork, fish;



one chicken breast (skinless);
one big eggplant;
one tomato;
vegetables for soup;
1/2 teaspoon of oregano;
1/2 teaspoon of rosemary;
one clove of garlic (crushed);
one tablespoon of olive oil;
black pepper;
Mix the crushed garlic with olive oil and rosemary. Cut the eggplant into slices and then pour the oil over it and brown them on both sides. Put tomato slices on top and sprinkle with parsley.
Boil the chicken in the vegetable soup. Brown it, then, on both sides. You can serve with a salad and a slice of bread (optional).

DAY 2: Starch (vegetables)

After a fruity breakfast, serve cooked vegetables in the oven, on the grill or steamed, with different sauces at the other two meals of the day. For dinner prepare the same menu as for lunch, only this time use half the amount of food.




4 potatoes;
400 gr. sour cabbage;
one tablespoon of oil;
a small onion;
one teaspoon of paprika;
a spoonful of tomato sauce;
one clove of garlic;
one bay leaf;
cumin (a pinch);
700 ml of soup;
Fry the onion in oil. Then add the garlic, the tomato paste, paprika, cumin, bay leaf and pour the soup.
As it starts to boil, add the cabbage and the cut potatoes and let it boil until fork tender. You can have a slice of bread with the soup.

DAY 3: Carbohydrates day

On the third day, apart from a breakfast consisting of fruits, you may eat pasta and even pizza with tomato sauces and different vegetables in small quantities. At dinner you can also eat pastries.

white / whole flour / corn;
pasta, lasagna;
ice cream;
Chocolate (mandatory for dinner);



250 grams of flour;
15 gr. of yeast;
1/2 teaspoon of sugar;
salt (a pinch);
warm water;
4 tablespoons of tomato sauce;
one teaspoon of olive oil;
Dissolve the sugar and the yeast in warm water. When the yeast is activated, add salted flour and work the dough. Leave the dough to rest for half an hour, then spread a (thin) layer of dough, then add olive oil and tomato sauce. Bake for 20 minutes.

DAY 4: Vitamins day

The meals that you’ll serve on the 4th day will consist mainly of fresh or dried fruits, fruit juice, fresh vegetable juice, vegetables, nuts and seeds to be eaten every two hours, during the whole day.



a banana;
a kiwi;
2 oranges;
2 plums;
one cup of raspberries;
Cut the banana, 2 slices of kiwi and put them in a bowl with the sliced oranges, two plums and a cup of raspberries. Pour the juice from an orange and mix.
Cover the pot with tin foil, and pour in the fruit mixture. Cook into the oven for about 7 minutes.
Coming to the end of the 4-day cycle, you will repeat it until the completion of a 3 months (90 days) period of time.
Rina diet: meal times
the cleansing period lasts from 4 am until noon. Within this time-frame, you will only eat fresh fruits and vegetables every two hours.
the ingestion period lasts from noon till 8 am and it consists of both lunch and dinner, which are recommended for 1 pm and 6 pm.
the digestion lasts from 8 pm until 4 am. During this period, you will eat no food at all, but you may drink plenty of fluids (water and unsweetened tea).
It is very important to do exercises or any other form of physical activity (dancing, walking, swimming, etc.) during the diet. Not only it will improve your fitness and lose weight harmoniously, but at the same time, you will keep morale high and a good spirit at all times.

Dissociated diet

How a dissociated diet works?

Dissociated diets, irrespective of their nature or length, are based on the nutritional principle built around the food groups. This is because the human body digests meat, vegetables, dairy products, fruits or cereals differently.
For example, carbohydrate digestion takes place in an alkaline medium with a pH which is greater than 7, while the digestion of proteins requires an acidic environment with a pH less than 7. Moreover, the digestive system works slower when it simultaneously processes different foods.

Dissociated diet

The dissociated diet eliminates such problems, because you will consume only proteins or carbohydrates at one meal and your stomach will digest them, easier and faster. The result is that you will lose weight.

Dissociated diet rules

The main rule of a dissociated diet is that food groups should never be mixed. For example, if you consume meat, then you’re not allowed to break the rule, not even with soup. Soup will be made only from meat, with no vegetables added, even during cooking. And this rule applies to any food you might choose. But there’s no reason to be scared, because you will be able to eat almost anything you want.

What are these food groups?

They are generally divided into:

  • Dairy, preferably low fat: milk, yogurt, cheese, cottage cheese, cheese specialties;
  • Fruits: All fruits are allowed, but avoid eating too much citrus, because citrus can cause hyperacidity and bloating. Fruits should be eaten raw, it is not allowed to add sugar or syrup;
  • Vegetables: You can eat any vegetable you prefer, but try to vary as much as you can, so as to ensure a sufficient intake of vitamins and minerals. Vegetables must be consumed raw, steamed or baked, without oil and spices;
  • Lean meat: You may eat chicken and turkey, steam cooked, baked or grilled, but don’t add oil or spices;
  • Fish: Choose from salmon, pike or trout, grilled, baked or steamed;
  • Cereals: Very useful for the bowels, due to the intake of fibers. Grains are allowed in any form – pasta, brown rice, oat bran etc.
  • Eggs: only boiled.

What can’t you eat?

While following the dissociated diet, you have to avoid alcohol, sodas, caffeine and sugar. This diet is all about a correct digestion, therefore snacks are not recommended and you should have a break of at least four hours in-between meals. Within this period, the stomach has enough time toprocess the food intake and prepare for the next meal. Dinner must be eaten before 7pm.

Every day, drink at least two liters of water and exercise at least 30 minutes, choosing any form of physical training you might like. Given that your diet will consist of fruits and vegetables, you may experience mild muscular weakness, because of the lack of protein in the menu. For this reason, it is best to choose a 40minute slow walk.

Avoid drinking water 30 minutes before a meal or during the meal, because liquids dilute the gastric juices and make digestion more difficult.

Because there are several variations of dissociated diets, it’s hard to know for certain how many kilos you can lose. Most of those who follow this kind of diet are aware of both the advantages and disadvantages and consider that, if you follow the rules, hydrate properly and do enough exercise, you may be able to lose up to 20 kilograms in a few months.
However, some doctors do not recommend the dissociated diet for such a long time, because it can lead to some serious nutritional imbalances.

An example of dissociated diet is the Rina diet, which involves 4 day-cycles, repeated within a period of 90 days.

An essential element you must always have in mind when it comes to the dissociated diet is balance. It’s best to see a nutritionist before starting a dissociated diet, in order to get more information on the subject.

Rina Diet 90 Days

How to lose 25 kilograms in 90 days!

Rina diet 90 days is a promising diet for overweight people. A diet that can help you lose 2 to 3 kilograms every ten days. All you need is the motivation to keep it for 90 days.
Have you decided to start a healthy and light diet, after which you will feel in shape both physically and mentally? Then you can try Rina diet 90 days, a diet that covers a period of 90 days and that is based on the principle of the dissociation food.
Rina diet 90 days is recommended to the persons who have exceeded normal weight and want to lose weight between 18 and 25 kilograms in only three months. The principle of Rina diet 90 days is very simple: you are allowed to eat anything, but not combined!

Diet 90 days

Rina Diet 90 days
Rina Diet 90 days

Rina diet 90 days is recommended to the persons who have exceeded normal weight and want to lose weight between 18 and 25 kilograms in only three months. The principle of rina diet 90 days is very simple: you are allowed to eat anything, but not combined! Here’s how this diet “works”: the 90 days are divided into cycles of four days, during which a certain scheme must be respected. Very important! Every 29th day of the diet (that’s mean three days during the diet 90 days) is considered as the day of detox, which you will drink just plain water. The Detox day is preceded by the day of vitamins and is followed by protein day. Very important, too is the fact that breakfast should be the same every day, composed of several fruits: apples, pears or peaches.
Here are some general issues of the Rina diet 90 days:
Breakfast does not change during the diet 90 days: before noon, every two hours you can eat fruits and vegetables. Juices should not contain sugar and must be fresh.
Lunch will be different, depending on the day: day one – proteins, day two – starch (vegetables), day three – carbohydrates and day four – vitamins.
Dinner consists of the same types of food as lunch, except for soup and bread. The amount of food consumed at dinner should be half of the amount consumed at lunch. Dinner should not be taken later than 8pm.
Water Day. Once a month, every 29 days, after a day of vitamin is following a day of water. Then you will start the cycle again with the day of protein.
Be active: take walks, climb stairs, start jogging, go swimming or go on a bicycle!
If you suffer from a medical condition ask for a medical advice before starting.
Rina diet 90 days is divided into cycles of four days:
– Proteins day (P) – poultry, beef, pork, rabbit, turkey, fish, seafood, tofu or plant proteins. Do not combine different types of protein food (meat and dairy, meat and eggs or dairy and eggs). The period between lunch and dinner on the day of protein must be 4 hours at least;
– Starch day (A) – beans, green beans, peas, sauerkraut, soy beans, lentils, chickpeas, rice, potatoes, millet, humus, potted vegetable and other cereals (steamed or baked). These foods you can match the permitted daily food. You can eat also just one slice of bread. The period lunch and dinner on the starch day must be 3 hours at least.
– Carbohydrates day (C) – you can choose any type of pasta or pizza with vegetables or herbs and also other doughs (salted pretzels, salted baguettes, biscuits, breadsticks and other bakery products made from dough without yeast), cakes. Beetroot and arugula, cabbage, lettuce or cucumbers salads are allowed. The period between lunch and dinner on the day must be at least 3 hours;
– Vitamins day (V) – it is preferable to eat one kind of fruit at a meal. You can also consume dried fruit, seeds and nuts. To get more vitamins and minerals from fruits, eat fresh! Also are allowed stewed fruit, mashed fruits, soups and ripe fruit. If you don’t like fruit, combine or replace them with simple fresh vegetables (without sauce). Eat every two hours until 20 o’clock.
Diet 90 days is structured as follows:
Day 1 – Day 28 – 7 cycles PACV
Day 29 – Water day
Day 30 – Day 57-7 cycles PACV
Day 58 – Water day
Day 59 – Day 86-7 cycles PACV
Day 87 – Water day
Day 88 – Proteins day
Day 89 – Starch day
Day 90 – Carbohydrates day.

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