Hourly diet to lose weight: menus, advice, nutritional principles

The time of day is important not only because you have to get up on time to go to work or do business. Our body is tied to circadian rhythms much more strongly than we realize. In the evening, after a hard day, we fall down and want to sleep, and in the morning (though not as early as usual, but still) we can no longer stay in bed, we get up and go to wash. These daily rhythms are called circadians. They affect sleep and wakefulness, nutrition, the functioning of all systems. Taking information about the time of day from sight, even at the very beginning of life, they “adapt”, as a result of which you get used to, for example, sleeping at night and waking up and having breakfast in the morning, then over time the biological clock begins to tell the body when to release the sleep hormone to help you fall asleep, and when cortisol or ghrelin, the hormone from hunger.

Nutritionists note the relationship between mealtime and the functioning of the body. The bottom line is that our biological clock can tell you how to eat well in order to bring your weight back to normal. On a diet on time, you will not be tormented by the feeling of hunger. You will be able to listen to the signals of the body and learn to better understand them. At the same time, there will be no violence against the body – food in accordance with circadian rhythms fits into the diet as smoothly as possible, as if it had always been there. In fact, all of this is true – to sleep, to be active and, of course, to eat at certain times of the day, we are imprisoned from the start.

It should be noted that the hourly diet for weight loss is still not a universal method. Your body characteristics may not match the program we provide below. To draw up an individual weight loss plan, it is best to contact a qualified nutritionist. However, studies have inferred the most general pattern by which the digestive system works.

This is an approximate time, of course, if you don’t get home until 9:00 p.m. and you’re usually rather “owlish”, it will be difficult to follow such a schedule. Most likely, your biological clock has already adapted specifically to your rhythm, in which case it is quite possible to shift all rhythms for a while.

Most of the food – up to 75% – is best consumed before 4:00 p.m., that is, for lunch, inclusive. Firstly, at this time, biorhythms command the body to secrete ghrelin, and secondly, if you eat at night, the quality of sleep will be much worse. The work of melatonin should also not be interfered with, so light food for dinner is more than enough, do not overload the gastrointestinal tract.

Another of the general recommendations is to drink plenty of water, eliminate fried, fatty, salty, spicy dishes and other categories of dishes that can slow down your weight loss or prevent it. Yes, the diet for losing weight at the clock is not too demanding on the menu, because the body processes food more efficiently, but the biological clock is still not omnipotent, and too much food or d Foods that are difficult to digest can lead to the fact that part of the food processing work will go to the next time interval, which initially does not provide for digestion. The best option is lunch servings for breakfast, dinner servings for lunch, and dinner itself should be a low-calorie snack. Fermented milk products are great for dinner – they contain beneficial bacteria, and if you choose yogurt or kefir with probiotics, these probiotics will work all night long, supporting the health of the microflora in your gastrointestinal tract.

If you have health conditions that require a different eating schedule, please consult your health care provider. It can be, for example, gastrointestinal diseases, diabetes, pancreatitis – perhaps the doctor will change the hours of the diet. In this case, do not rely solely on a nutritionist, you need to make the final decision and work out your individual program together with all relevant specialists.

On a diet by the hour to lose weight, do not forget about the principles of fractional nutrition. Portions should be small. Here is a sample menu for the week. By following this diet on a daily basis, you normalize your metabolism and get rid of excess pounds. Don’t forget to refer to the schedule we described above.

To complete the effect, in addition to the products that we have already talked about above, remove red meat, alcohol, anything you cook – boil, bake or steam. Also try to eat slowly – the fact is that the brain does not immediately receive a signal of satiety, and if the speed of eating is too high, there is too much time between when you are really full and when your brain “tells you” why your body is getting extra calories. Thorough chewing and moderation in everything will help the stomach and brain get in sync. By following these simple rules, you will lose weight on this diet really by leaps and bounds.

The main advantage of the diet is that the body gets used to regular meals, and given the fact that this food comes exactly at the times when the digestive system is most ready to process it, the minimum or not will be deposited in the reserves (i.e. in bold) nothing will be delayed.

Breakfast: oatmeal, orange.

Second breakfast: boiled chicken fillet.

Lunch: broth, whole grain bread, hard-boiled egg.

Snack: vegetable salad, dried fruit.

Dinner: kefir.

Breakfast: buckwheat porridge, kiwi.

Second breakfast: turkey fillet in the oven.

Lunch: green cabbage soup, cheese toast.

Afternoon snack: vinaigrette, walnuts.

Dinner: ryazhenka.

Breakfast: rice porridge, pear.

Second breakfast: steamed fish.

Lunch: creamy zucchini soup, boiled pork bread.

Afternoon snack: salad, a handful of almonds.

Dinner: yogurt.

Breakfast: omelet for a couple of 2 eggs, an apple.

Second breakfast: steamed beef cutlets.

Lunch: mushroom soup, cottage cheese with herbs.

Afternoon snack: cabbage and cucumber salad, cashew nuts.

Dinner: curdled milk.

Breakfast: yogurt with muesli, grapefruit.

Second breakfast: fish soufflé.

Lunch: okroshka, boiled egg.

Snack: Greek salad, prunes.

Dinner: yogurt.

Breakfast: cottage cheese, peach.

Second breakfast: stew.

Lunch: pumpkin soup, rye bread with ham.

Snack: carrot salad with raisins, nuts.

Dinner: curdled milk.

Breakfast: cottage cheese casserole without flour, orange.

Second breakfast: calamari.

Lunch: beets, egg.

Afternoon snack: cucumber and tomato salad, dried apricots.

Dinner: kefir.

The diet should contain a sufficient amount of protein, but the proportions of fats and carbohydrates can be slightly reduced compared to the usual diet. We have given an example of a fairly limited diet for the fastest weight loss, however, the main thing in this diet is still not calorie restriction, but meal time, so you can develop your own menu for a hourly regimen that you will be comfortable following. But in such a menu you still should not add a variety of heavy foods (fatty, fried). However, if you occasionally have occasional blackouts – you don’t have to blame yourself, just try to eat proper meals in the morning or afternoon. Leave dinner always light and without a snack after, then neither barbecue, nor fries, nor even pancakes according to your grandmother’s recipe will interfere with your weight loss process.

According to weight loss reviews, you can lose 4-5 kg ​​per week on an hourly diet. Nutritionists recommend alternating between a week of diet and a week of usual diet. But, of course, you should not go beyond good nutrition. In a month you can lose up to 8 kg of excess weight. Reviews of the Watch Diet for Weight Loss also speak of the lack of weakness and fatigue inherent in many other diets.

Those who have tried the hourly diet for weight loss say that at first it is quite difficult to get used to eating at a strictly set time, but after a while everything begins to go almost by itself, restructuring of the body does not take much time, the main disadvantage is that it is necessary to adapt the breaks to the main food activities. But the results of the diet are definitely worth it, it allows you to lose weight without unnecessary restrictions only due to physiology.

Here’s what they say about the hourly diet:

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