Nutritionists like to blame unsystematic nutrition for all ills and advise switching to an hourly diet. The body, adjusted to the schedule, eventually begins to work like a clock, and no longer gives you unexpected troubles, such as bloating or metabolic disorders.
To fully appreciate all the benefits of this method, you should understand your eating habits. So, if you can give yourself a plus sign next to each of these points, it’s time for you to change something in your habits:
- Do you like to snack on the go on the way to or from work;
- Several times a week you attend parties and cafes where you indulge in nothing;
- Sometimes you are so busy that you can eat nothing all day, and in the evening you attack the refrigerator in order to empty it;
- At night, your feet lead you to the kitchen, and when you come to your senses, you find chicken leg in your hand;
- Coffee without sugar and a slice of cracker is your ideal breakfast;
- If you really want something sweet, you can eat half the cake and then fast for two days.
If you saw yourself in at least three points, we have bad news: you won’t be able to lose weight without switching to the right diet. The timing of food consumption is as important as its quality. If we haven’t convinced you with this, check out the list of consequences that you have probably already encountered:
- Metabolic disorders - you eat much less, but your weight stays the same, and sometimes even increases;
- Constant stomach problems - at the most inopportune moment you may vomit, bloat or go to the toilet;
- Poor appetite – hunger wakes up at the most inopportune moment (most often at night);
- Gluttony - to satisfy your hunger, you eat several times more than usual;
- Weakness and irritability - in working hours you resemble a sleepy snail, and at night you cannot find a place for yourself and return to bed until the morning.
Operating principle
The diet is divided into several stages. The first one involves a strong reboot of the body - for five days you must strictly follow a certain diet. Next comes the consolidation stage. The regime is not so strict, and you are allowed to use some non- dietary products" During this period, you consolidate the previously obtained result, and your body is completely rebuilt (scientists have proven that this time is enough to get used to the new regime). As you can see, your main difficulty is to endure these ill-fated five days, and then you will feel relief and a surge of strength.
The results promise stunning: in the first stage, up to 3 kg are lost, then we strengthen the result. Then we repeat the five-day period again and consolidate the result! Example: if you have 10 extra pounds, the course can be repeated three times.
What is the difference from other diets? Firstly, you will not encounter the so-called “yo-yo effect” (girls who are always losing weight know what they are talking about). This is when everything previously lost comes back with extra weight, and you have to go through all the circles of weight loss hell again.
This happens due to the fact that after finishing the diet, we “have a blast” and pounce on unhealthy high-calorie foods. A smooth transition to prohibited foods will give your body time to adapt and your hunger to subside.
Another trick is the roller coaster principle. The fact is that our body is quite cunning, and if we torture it with diets and hunger strikes for a very long time, sooner or later it will begin to store fat in reserve and the weight loss process will slow down significantly. Constant changes in eating habits will throw surprises at us, thanks to which our metabolism will speed up every day.
An undeniable advantage will be the versatility of the diet - thanks to its high protein and vegetable content, it is suitable for both women and men.
Mastering the clock
So, if you are still very interested in this the original way weight loss, we explain to you how to calculate food portions during the day.
Don't be afraid of complex diagrams and long calculations; all you need to know are three basic rules:
- At the first stage, we eat every 2 hours (time after eight in the evening, of course, does not count);
- Next comes the best part: two days of complete sloppiness, when you can afford anything;
- Then for 10 days food is taken every three hours.
Always carry a watch with you and follow this program. Unfortunately, if you are an absent-minded person, eating by the hour at first will be real torture for you. For self-control, set an alarm on your phone to notify you when it is time to eat.
What can you afford?
No matter how much we praise this diet and call it easy, there will still be food restrictions. First, remember the names of these products so that you can avoid them by the tenth side:
- Carbonated drinks and alcohol;
- Store-bought snacks: salted nuts, chips, popcorn, crackers and other delights;
- High-calorie coffee with cream, sugar, milk and sweet syrups.
That's all, but if you have a persistent spirit and nerves of steel, you can make life even more difficult for yourself and remove all carbohydrate-containing products from the grocery shelves. Especially porridges, even healthy ones: buckwheat, oatmeal, millet, rice and corn.
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Sample menu
Surely, if you have read up to this point, you are serious about losing weight. Let’s not bore you and let’s start with the diet schedule.
The first option is without carbohydrates
8.00 – drink of your choice (not cola or sprite, of course);
10.00 – carrot salad;
12.00 – fruits;
14.00 – chicken breast and a piece of black bread;
16.00 – hard-boiled egg and cottage cheese;
18.00 – a handful of dried fruits;
20.00 – 200 gr. yogurt or kefir.
We do not deny that this option is quite harsh, and few people can voluntarily submit to such torture. If you feel that such a test will lead to a breakdown at night, choose this menu:
8.00 – oatmeal with apple and skim milk;
10.00 – fruits;
12.00 – borscht or soup without fat and potatoes;
14.00 – salad with a slice of bread and yogurt;
16.00 – compote or juice;
18.00 – vegetables with fish;
20.00 - apple, pear or peach.
Naturally, the table shows approximate hours - you can change them at your discretion and adapt them to your lifestyle. The main thing is to keep the interval.
That's all for today. We wish you easy and enjoyable weight loss, see you soon!
Diet by the clock is an excellent and effective way lose weight, which is suitable for punctual and thorough people who have the opportunity to eat every 2 hours. The diet is created for women who have willpower and are willing to sacrifice their time in order to achieve the main goal - a slim figure and excellent health.
Basic principles and strict rules of the diet
The clock diet is based on the principle fractional meals. Do not be alarmed by the assumption that you will need to eat “a tablespoon” every hour; the diet involves regular meals in small portions every 2 hours. A schedule is drawn up that specifies which foods and in what quantities must be eaten at a strictly defined time. In the diet menu by the clock, the first meal is quite early - at 7 am. And this rule must be followed, otherwise there will be no expected result from following the diet. So if you like to sleep in, before you start this diet, consider whether you can wake up early every day to stick to your schedule.
What are the advantages of the clock diet compared to others? popular diets? Due to the fact that meals occur at regular intervals, the body rebuilds itself and does not try to “store” calories for future use. Also, the advantages of this diet include the fact that in 2 hours the body of a person losing weight does not have time to get hungry, and the less appetite, the easier it is to “feed” it. Since a woman who sticks to a diet satisfies her hunger every 2 hours, the likelihood that a woman who is losing weight will “break out” and start eating everything is minimal.
Another feature of the diet by the hour is that a woman can create a menu herself. Small portions of food that are regularly consumed help a person begin to pay more attention to the quality of food. Therefore, in most cases, people following a diet often intuitively refuse unhealthy foods themselves. The huge advantage of this type of diet is that by creating a menu on her own, a woman can include in it the types of foods that she likes. And this will contribute to longer adherence to the diet, without interruptions.
Stable and obvious results from the diet will appear after a month and a half of strict adherence to it. If possible, it is advisable to constantly adhere to a diet and take small portions of food every 2 hours. If it is difficult for a woman to “sit” on such a diet all the time, then she can take breaks, for example, stick to the diet for 5-7 days, and eat as usual for 10-14 days. Naturally, during breaks you should not eat sweet, starchy, fatty, spicy, or excessively salty foods. If there are breaks in the diet, weight loss will occur at a slower pace, but the general trend towards weight loss will remain.
Diet by the hour: menu
As mentioned earlier, each person can create a diet menu by the hour himself. The main and main condition of the diet is that you need to eat every 2 hours. The diet “starts” at 7 a.m. and “ends” at 9 p.m. At independently compiling menu, we must not forget that the calorie content of portions, depending on the time of meal, should range from 50 to 200 kcal per meal. Most likely, at first, when following a diet, it will be difficult for a woman to navigate and correctly create a menu on her own. Therefore, as an approximate diet menu by the hour, we will present a couple of options for proper and healthy nutrition.
Diet menu by the hour No. 1.
- 7.00. A glass of green tea without sugar, unsweetened crackers.
- 9.00. A big fruit, but not a banana.
- 11.00. 100 grams of oatmeal (preferably lean, but you can also add a small piece of butter), a glass of milk.
- 13.00. 100 g of baked or boiled meat or fish, 100 g of vegetable salad with the addition of lemon juice.
- 15.00. Baked or boiled potatoes, boiled egg.
- 17.00. Vegetable salad with minimum quantity vegetable oil.
- 19.00. Dried fruits (can be chewed dry, or poured with hot water) or fruit salad.
- 21.00. A glass of fermented baked milk, kefir or milk 1.5-2.5% fat.
Diet menu by the hour No. 2.
- 7.00. A glass of black or green tea. You can also have a cup natural coffee, but nutritionists do not recommend drinking this drink on an empty stomach.
- 9.00. Grated carrot salad seasoned with olive oil and lemon juice.
- 11.00. Grapefruit or apple.
- 13.00. 100 g of boiled lean meat, a slice of whole grain bread (if you really want, you can spread a thin layer of butter on the bread).
- 15.00. Two hard-boiled eggs, 100 g low-fat cottage cheese.
- 17.00. Vegetable salad, you can prepare a salad from both fresh and boiled vegetables.
- 19.00. Dried fruits pre-soaked in boiling water.
- 21.00. A glass of yogurt or low-fat kefir.
The “clockwise” diet is not only very effective, but also quite simple. Its essence lies in the fact that during the first five days food should be taken according to a special pattern every two hours. Then for ten days you should eat normally, but exclude flour and almost all sweets from your diet. As for sweets, you are only allowed to eat foods containing fructose.
In the first five days, a person usually loses three kilograms. Over the next ten days, the weight is fixed at the achieved level. Then again follows a five-day period with effective weight loss by 3-4 kilograms. Well, the “clockwise” nutrition ends with a ten-day consolidation of the result. Of course, such a diet can be called long-term compared to others. But it is perfect for people who cannot tolerate the feeling of hunger. Their nutrition will be completely balanced. It’s also nice that the lost kilos don’t come back.
This “clockwise” diet helps not only to lose weight, but also to cure certain diseases of the gastrointestinal tract, and also normalizes blood sugar levels. Nutritionists believe that calorie intake with such a diet is significantly reduced when the interval between meals does not exceed four hours.
While “clockwise” you should not forget about water. Be sure to drink at least 1.5 liters of fluid every day. The body will need water to remove waste. But sparkling water is contraindicated during such a diet. The bubbles simply increase the production of gastric juice. And as a result, you may be constantly haunted by a feeling of hunger, and this is simply unacceptable.
Sample menu for a diet "by the clock" may be as follows. At seven in the morning on the first day of the diet, drink a cup of coffee or tea. After two hours, you can grate some carrots and season them with lemon juice. Then eat a kiwi, an apple or an orange. After another couple of hours - boiled meat with a small slice of grain bread. Then you can hard boil one egg or eat some cheese. At five o'clock in the evening, make a light vegetable salad. After this, you can eat a dozen dried fruits, previously soaked in water. It is better to end the first “diet day” with a glass of low-fat kefir. This is the diet.
As for the second day of the diet, you can start it with a cup of coffee and then prepare a cucumber and tomato salad. Then eat a pear, peach or kiwi. After this, it is permissible to eat freshwater fish with grain bread. After another two hours, eat low-fat cottage cheese, and then make yourself a delicious vinaigrette. At seven o'clock in the evening - fresh fruit. Well, you should end the day with yogurt. The third and fourth days can repeat the previous ones in terms of diet. Or you can come up with a different menu at your discretion.
What is the hourly diet? List of permitted and prohibited products, important rules, menu example. What results can this diet achieve?
Contents of the article:
The hourly diet is a special diet that involves eating in small portions and strictly observing the established time frame. It is worth noting that this is not a newfangled technology, but a method that has already been proven over the years to lose weight - not only its adherents speak about the effectiveness of this diet, but also many studies and experiments by leading nutritionists. It is noteworthy that the hourly diet is not only an excellent way to gain weight without fasting, but also to improve health, mainly to normalize metabolism and remove accumulated toxins.
What is an hourly diet for weight loss?
The clockwise diet is based on natural human biorhythms. This actually does this mode food unique. At a time when most diets, due to severe restrictions, have a negative impact on health - both physical and psycho-emotional, an hourly regime is an opportunity not only to lose weight without stress, but also to improve the functioning of the body.
Many experts, when describing this diet, recommend it not so much for losing hated pounds, but for “accelerating metabolism,” that is, to improve the functioning of the digestive system and increase the efficiency of digestion. As a result, the intestines begin to work better - it is not only cleansed of accumulated waste and toxins, but also removes new ones faster and easier, while useful substances are absorbed better. In view of this fact, it is not difficult to guess that the effect of the diet is long-term, because to some extent it is akin to “fixing” the digestive system. By the way, according to research results, an hourly diet also has a positive effect on the functioning of the cardiovascular system.
Pros of the hourly diet However, they apply not only to physical health; psychologically it is also easier to bear than most others. Of course, this is still a restriction and prohibition of a number of products, but the main rule of the diet - eating is allowed every 2-3 hours - cannot but rejoice. If you follow the correct menu, there will be no feeling of hunger at all, which means no breakdowns, and constant stress due to the desire to “chew” something.
The only obvious disadvantage diet is that it is not so easy for people whose work requires a busy schedule to stick to it. Every day you have to prepare a bunch of plastic containers at home, and wind the clock at the office so as not to overwork yourself and not miss the next meal. However, the result definitely justifies the efforts, although we note that it does not appear immediately - the first noticeable changes can be seen after 1-2 months. However, in justification, it is worth saying that any diet that allows you to suddenly lose weight is, firstly, stressful, and secondly, it never gives long-term results.
Allowed foods on the hourly diet
Of course, eating by the hour is, although basic, but not the only condition of the hourly diet. You will have to properly clean up your diet and reduce your overall caloric intake to get really good results.
If you want to get slim and improve your health, you need to build your diet around the following foods:
- Lean meats include beef and veal, as well as rabbit;
- Poultry - chicken and turkey, you can eat different parts, but always without skin;
- Any fish, including fatty varieties of sea fish, and seafood;
- Cereals and cereals - oatmeal and buckwheat porridge, rice;
- Low-fat dairy and fermented milk products;
- Eggs - chicken, quail;
- Any greens and vegetables, with the exception of starchy ones, including potatoes;
- Not very sweet fruits - kiwi, apples, oranges, etc., but it is better to exclude bananas and grapes;
- All berries;
- Any mushrooms;
- Nuts and dried fruits;
- Vegetable oils - sunflower, olive, coconut, etc.;
- Bread made only from wholemeal flour: rye, whole grain, bran, etc.
As for drinks, preference should be given to herbal infusions and freshly squeezed juices from vegetables and/or fruits. You also need to drink a lot of water - 1.5-2 liters per day. By the way, water perfect complement this diet, because when it enters the body in the proper amount, it has a very good effect on accelerating metabolism.
Thus, main meals should be built around grains, vegetables and lean meats and/or fish. They need to be supplemented with berries, vegetables, and fruits. For example, for breakfast it’s good to eat oatmeal in water with berries, for lunch you can have soup (without potatoes!) in low-fat broth, and the ideal dinner would be a piece of meat, poultry or fish with vegetable salad. You can snack on dried fruits, fruits, nuts and the right sandwiches - for example, whole grain bread with vegetables, a piece of chicken breast or wheat bran bread with honey, etc. In general, as you can see, the diet turns out to be very appetizing and not at all boring.
Prohibited foods on the hourly diet menu
Now let's see what we have to give up. Well, firstly, from all the obvious harmful things, of course, chips, carbonated drinks, packaged juices, fast food, processed foods, alcohol, etc. We must remember that in this diet we are working to normalize intestinal function and we do not need preservatives, flavorings and other chemicals that are in large quantities present in the above products.
However, it is better not to return to all these harmful things even after finishing the diet, since they will not give your body anything good, except perhaps momentary emotional pleasure.
In addition, you will have to refuse:
- Fatty meat - primarily pork and lamb;
- Fatty poultry - this includes duck and goose;
- Legumes - peas, beans, etc., as they contain a lot of starch;
- Dairy and fermented milk products with high fat content;
- All smoked meats, including sausages and sausages - however, they should not be consumed in any form at all; it is better to prepare homemade ham from chicken or turkey if you really want to pamper yourself;
- Any pasta;
- Bread and pastries made from refined wheat flour;
- Confectionery products.
As for coffee and strong tea, both black and green, it is also better to avoid these drinks during the diet.
In addition, you need to keep salt and sugar to a minimum. The latter can be replaced with honey and natural syrups - agave, stevia, etc., and seasonings and spices can be used instead of salt, but it is also undesirable to overdo them, especially with unnatural ones that contain chemical flavor enhancers.
Allowed and prohibited foods on the hourly diet are shown in the table:
| Can | It is forbidden |
| Beef, veal, rabbit | Pork, lamb |
| Chicken, turkey | Goose, duck |
| Homemade ham, pastrami | Ready-made sausages, sausages, semi-finished products and fast food |
| Any fish and seafood | Crab sticks, store-bought fish pates, rietas, etc. |
| Cereals and cereals | Legumes, pasta |
| Low fat dairy and fermented milk products | High fat dairy and fermented milk products |
| Vegetables without or with reduced starch content | Vegetables with high content starch: potatoes, pumpkin, corn |
| Apples, citrus fruits, pears, plums, peaches | Banana, grapes |
| Any berries and mushrooms | Sugar preserves, pickles |
| Nuts and dried fruits | Confectionery |
| Honey | Sugar |
| Bread made from rye, whole grain, bran flour | Bread made from refined wheat flour, pastries, cakes |
| Vegetable oils | Butter |
| Water, freshly squeezed juices, herbal infusions, sugar-free compotes | Carbonated drinks, coffee, strong tea, packaged juices |
As you can see, the hourly diet is not so much a diet as a transition to a healthy diet, which excludes excessively fatty foods, unhealthy foods, as well as foods that can be eaten without harm to the body only in small quantities.
Nutrition rules for an hourly diet for weight loss
Well, now let's move on to the most interesting part - the nutritional rules of the hourly diet, which ensure its high effectiveness. And the main thing is this: it is very important not to delay your meal and, moreover, skip it altogether. Therefore, before switching to eating by the hour, think about whether you can fulfill this condition and whether a busy schedule will interfere with you.
The diet offers three meal options to choose from - every hour, every 2 hours and every 3 hours.
The first option is practiced very rarely, since it requires too careful control, and if a person leads active life, it is extremely difficult to adhere to such a scheme. Therefore, we recommend immediately choosing from the options - every 2 hours and every 3 hours.
Here are the rules that apply to these diets:
- 2 hours. IN in this case Each next meal should come no later than 2 hours after the end of the previous one. Serving size should not exceed 100 grams. The diet is well suited for those who have a relatively free schedule, since you need to eat about 6-8 times a day, depending on your sleep and wakefulness patterns.
- 3 hours. Here you are supposed to eat every 3 hours, the limit on serving size doubles and is 200 grams. This diet will be more convenient for busy people. It involves 5-6 meals a day, depending on your sleep and wakefulness patterns.
Please note that you must also adhere to the rule of gentle heat treatment. Frying and smoking should be excluded, but boiling, stewing, baking in the oven or grilling is allowed.
Don't forget about the water level. It is calculated simply - 30 ml per kilogram of weight. This means that if you weigh 70 kg, you need to drink 2.1 liters of clean water. It is very important to start the day with a couple of glasses of water at room temperature - ideally, drink it slowly before breakfast. If you don't love clean water, add a slice of lemon, a cucumber, a sprig of mint - any ingredient that will make the drink tasty.
Finally, it is worth considering another very important point, regarding the main rule of the diet - you cannot skip meals. Some adherents of this diet, and even weight loss experts, question this postulate: what if you don’t want to eat, do you still need to eat? And here we must remember the secret of the success of the diet - it lies in accelerating metabolism, and for this task it is very important to eat at the same time and constantly “throw wood into the firebox.” To get rid of the lack of hunger for the next meal, you can simply reduce the volume of the previous one or its calorie content.
Limiting portions to 100 and 200 grams only works in one direction: you cannot exceed the limit, but, of course, you can eat less.
There are a number modern research who dispute the effectiveness of the hourly diet. They appeal that this kind of nutrition leads to a constant load on the digestive system, which in itself is not very good, and also causes constant high level insulin, due to which the body simply cannot begin to burn fat, and the diet cannot be effective. Perhaps these studies have a logical basis, however, firstly, along with them there are also studies that state the opposite, and secondly, what is much more important, the diet has been tested over years of practice, it has huge amount grateful followers who not only put their bodies in order, but also improved their health.
Hourly diet menu for a week
In general, the list of products allowed on an hourly diet is not small, and therefore creating a personal menu, guided by individual preferences, is not so difficult. However, we will still give an example of a diet to make it easier for you to navigate the first few steps.
We will schedule meals for meals every 2 hours; if you choose a 3-hour diet, you can simply transfer some of the snacks to increase the portion of the main meals.
So, let's look at the menu of an hourly diet for weight loss for every day:
Monday
- 7:00 - oatmeal porridge with water and berries;
- 9:00 - orange;
- 11:00 - chicken fillet and cucumber slices on whole grain bread;
- 13:00 - mushroom soup;
- 15:00 - steam omelette;
- 17:00 - vegetable salad;
- 19:00 - dried fruits;
- 21:00 - kefir.
- 7:00 - buckwheat porridge with mushrooms;
- 9:00 - kiwi;
- 11:00 - baked turkey fillet with sliced vegetables;
- 13:00 - vegetable cream soup;
- 15:00 - toast with lean ham, preferably homemade;
- 17:00 - vinaigrette;
- 19:00 - walnuts;
- 21:00 - fermented baked milk.
- 7:00 - rice porridge;
- 9:00 - pear;
- 11:00 - boiled fish with broccoli;
- 13:00 - cabbage soup with chicken breast broth;
- 15:00 - toast with low-fat cheese and tomato slices;
- 17:00 - Greek salad;
- 19:00 - almonds;
- 21:00 - yogurt.
- 7:00 - steam omelette with chopped vegetables;
- 9:00 - apple;
- 11:00 - steamed chicken cutlet, a slice of whole grain bread;
- 13:00 - fish soup no potatoes;
- 15:00 - natural yogurt with fruit;
- 17:00 - vegetable salad;
- 19:00 - cashews;
- 21:00 - kefir.
- 7:00 - homemade honey granola with kefir or natural low-fat yogurt;
- 9:00 - peach;
- 11:00 - toast with homemade fish pate and cucumber;
- 13:00 - mushroom soup without potatoes;
- 15:00 - boiled egg;
- 17:00 - salad of beets, carrots and cabbage;
- 19:00 - dried fruits;
- 21:00 - natural yogurt.
- 7:00 - low-fat cottage cheese with berries;
- 9:00 - grapefruit;
- 11:00 - chicken fillet stewed with vegetables;
- 13:00 - broccoli soup;
- 15:00 - toast from rye bread With chicken breast and tomato;
- 17:00 - vegetable salad;
- 19:00 - pistachios;
- 21:00 - yogurt.
- 7:00 - oatmeal on water with berries;
- 9:00 - kiwi;
- 11:00 - vegetable and seafood salad;
- 13:00 - beetroot soup without potatoes;
- 15:00 - steam omelette;
- 17:00 - Greek salad;
- 19:00 - dried fruits;
- 21:00 - kefir.
Also keep in mind that if you snack on nuts and/or dried fruits, you need to go far from the upper portion limit - eating 100 grams of nuts is clearly not worth it, they are very filling and high-calorie, 20-30 grams will be enough.
The result of an hourly diet for a week
As we already said at the beginning of the article, the hourly diet gives noticeable results when followed for a long time. With a reasonable diet that does not involve an extreme reduction in calories, you will lose weight at a rate of 1.5-2 kilograms per week, which means that in a month the result will already be noticeable.
Weight will come off faster if you combine diet with physical activity - and you don’t have to sign up for a workout. gym, it’s enough to exercise responsibly at home and run in the morning and/or evening in the first couple of days.
It's also worth noting that the more you have excess weight, the faster he will leave. However, once a certain limit is reached, progress will slow down. At the same time, you should not reduce your caloric intake, have patience, and progress will continue.
Finally, it is necessary to say about this important feature Diets, like the habit of eating in small portions, are, by the way, one of the key points in maintaining a long-term effect. With constant overeating, the stomach stretches, and with a long-term diet of 100-200 grams, it returns to normal size again, as a result, satiety comes earlier and the likelihood of overeating, and therefore stretching the stomach again, is significantly reduced.
How to eat on an hourly diet - watch the video:
The hourly diet is a diet that has been proven over the years. It allows you not only to lose weight, but also to improve your health, primarily the gastrointestinal tract. At the same time, the diet does not involve hunger strikes and too strict restrictions - you can eat every 2-3 hours, any healthy and not too fatty foods. An hourly diet gives good results without stress, both physiologically and psychologically.
Proper nutrition by the hour, not just a guarantee good health, but a great way to lose weight is to find the optimal weight for your body and age.
Many people, in order to lose weight, subject their body to serious torment and stress, sharply limiting food intake and all foods, sticking to only one type of food or a few fruits.
This approach not only does not give the desired result, but also traumatizes the psyche and forces the subconscious to convert even more energy into fat. Eating by the hour is the only solution for maintaining a healthy stomach and intestines and effective, gradual weight loss.
What are the advantages and disadvantages
An hourly diet has its advantages and disadvantages. Advantages of the power system:
- beneficial effect on the stomach;
- ease of digestion;
- normalization of blood sugar;
- low calorie content of the food used, thanks to small portions;
- restoration of normal metabolism;
- the ability to eat your preferred food;
- slow loss of excess weight and lack of tendency to gain it back.
Despite such a wide list of beneficial effects of hourly eating, this lifestyle also has some negative sides.
Among the disadvantages you can find the following phenomena:
- at first it is difficult to get used to eating so often and in small portions;
- it is difficult to find time for frequent snacks;
- the schedule of meal times may not coincide with free time from work;
- excess weight loss occurs quite slowly and little by little;
- you may feel a constant feeling of hunger;
- A small portion of food is not enough to satisfy most people.
Still, a proper diet by the hour is beneficial for many people. He, along with others positive characteristics, accustoms the body to discipline and order.
Meal times with proper nutrition in the table
Proper nutrition over time does not limit a person in consuming any foods; it teaches discipline and proper routine.
In the table you can indicate the approximate time of breakfast, dinner, lunch and other snacks:
As you can see from the table, you can independently navigate the time.
What should be the daily routine?
Breakfast times are marked from 7.00 to 9.00. However, this does not mean opening your eyes and immediately eating.
It is best to do some physical activity before breakfast. You can run, do exercises, clean the house. Then you will want to have something to eat.
A person who is used to playing sports and training can have breakfast after exercise.
For breakfast, you need to eat some porridge without sugar, scrambled eggs, fresh vegetables in the form of salad, and drink your favorite drink. Lunch or second breakfast should be no less filling.
It's time for soup, borscht. If it is difficult to eat a large meal a short time after your first breakfast, you can simply snack on yogurt or fresh fruit.
The main meal, the most nutritious and rich in proteins and carbohydrates, comes from 1 pm to 3 pm. During this period, it is necessary to eat protein-rich foods and combine them with vegetables.
After lunch it's time for a light snack. Like an afternoon snack, this meal consists of a small amount of fruit or natural fruit juice. Eating sweets is prohibited at this time.
If you don't particularly want a snack, you can skip it. Depending on the calorie content and satiety of lunch, you can skip the first dinner. The body will better determine whether you want to snack or not.
Dinner time is from 18.00 to 20.00. contrary to erroneous opinion that they don’t eat after 6 pm, the last dinner is quite filling and voluminous. You can eat fish with vegetables or meat.
The main part of the diet consists of protein. Can be replaced with fermented milk products in combination with fruit.
To lose extra pounds To avoid gaining weight, you should avoid carbohydrates and sweets for dinner. Those who want to lose weight should be sure to count the calories of the dish in the evening.
If there are few of them, the body most likely will not gain weight, but will spend more calories and effort on digesting foods.
Why is it so important for losing weight?
Proper nutrition on time means at least 5 meals a day. To lose weight, there are certain diets on a schedule. They are a little different from proper nutrition.
The core of me is built on low-calorie foods. Instead of morning breakfast need to drink carrot juice or salad.
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For a diet, eating by the hour is quite rich nutrients and a variety of products. To lose weight, it is important to first follow a daily routine.
Take the next portion of food, make snacks strictly at a certain time. This will help you lose weight slowly but regularly.
If there is a need to get rid of tens of kilograms, then you should definitely combine the diet with physical exercise. Without them, there is no way to lose weight well.
If, however, there is no particular need to quickly lose kilograms, then an hourly diet will completely cope with the task. Results should not be expected in a matter of days or weeks. Only a month and a half of strict adherence to the hourly regimen will allow you to feel weight loss.
Any failures in the regime, too much portion, disruption of the hourly diet, can lead to the opposite result.
This diet is only for punctual and attentive people. If you are too busy with work or other activities, the method will not help. They simply do not have enough time for such frequent snacks.
What foods can you eat at what time of day?
Using a table, you can show a list of main foods for each meal:
| Breakfast | Lunch | Dinner | Snack | Dinner |
| Porridge without sugar | Thin soup | Fish | Fresh fruit | Meat |
| Wholemeal bread | Cream soup | Seafood | Glass of tea | Fish |
| Yogurt | Meat | — | Stewed vegetables | |
| Muesli with low-fat milk | One apple | Chicken | — | Vegetable salad |
| Fried eggs | Glass of milk | Vegetable salad with vegetable oil | — | Fruits |
| Fresh juice Green tea Yogurt |
Kefir | — | — | — |
The main types of foods suitable for each meal are listed. If you want to lose weight quickly and without harm to the body, you should stick to hourly meals. You can always count calories, eat enough food and not gain weight.