Diet by hour

26 March 2021

The hourly diet not only helps with weight loss, but also speeds up your metabolism and regulates your body to burn fat. Get the list of allowed foods and 4 menu options, lose up to 8 kg in a month without going hungry!

Most of the weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on broken meals. His idea is that you need to eat often and little by little. The more detailed adherence of this principle involves the so-called hourly diets, rules which establish not only certain specific meals, but also their hourly constraints to the time of day. Unlike most traditional diets, which require significant food restrictions, such a program in its classic version is quite balanced, non-starving and at the same time very effective.

Nature

The hourly diet's weight loss mechanism is based on the benefits of eating small portions on a regular basis. This approach offers a number of important benefits, including:

lack of hunger and fatigue, characteristic of most low-calorie weight-loss programs;
reducing the amount of food consumed and reducing the caloric content of the daily diet, due to the reduced appetite and ability to control portion sizes;
normalization of metabolism, a more thorough digestion of consumed food and complete assimilation of useful factors;
clearly organizing daily habits and nutrition, developing correct eating habits.

Also, if you eat every day strictly at the same time, then the body gets used to a specific schedule, stops "fear" of hunger and saves energy reserves, as it "knows" that it is. will soon take over a new one part calorie. In addition, the organs of the digestive system, upon approaching the next expected amount of food, begin to prepare and produce suitable enzymes, which have a beneficial effect on digestion and assimilation of substances. nutrition.

What's more, the number of meals and the length of time between them, as well as the hourly diet duration, may vary. The following options are considered the most effective:

the first diet - every 2 hours, eat only 100 grams of only foods or products on the allowed list;
The second diet is to eat 200 grams every 3 hours, using the same dietary foods.

Attention!If to lose weight on an hourly diet, the first option is chosen, in which you need to eat for two hours, then during the day there will be 6-7 meals, very inconvenient for students or employees. . . And if we apply the second diet (every 3 hours), the menu will be 5 traditional meals a day, optimal for busy people.

Both of these techniques are aimed at activating your metabolism, as slowing down often becomes the reason you gain weight. So when choosing an hourly meal plan that's right for you, go with your lifestyle and your abilities.

There are also several hourly weight loss options available. It can be observed:

for many years, but at the same time it is extremely important to keep an eye on the balance and completeness of the menu;
until the desired results are obtained, and then switch to the appropriate diet;
alternating the diet and weekday according to the chosen program (5/5, 6/6, 7/7, 5/7, 5/10, etc. ) until the goal is reached, but as a rule, 1–1, 5 months.

Thus, the list of hourly weight loss diets includes a fairly diverse list of methods, united by one principle - well-established eating schedule. Otherwise, they can vary dramatically and completely ranging from a very difficult six-day express program to a very gentle rotating program.

Also, there is another type of hourly weight loss called the Golden Hour diet. It is completely different from the methods discussed above and does not have their advantage, as it assumes a completely different power scheme. Its rules are as follows:

Food should be taken once a day for 60 minutes at any convenient time, but always at the same time;
During this stage, you can eat whatever you want, without any restrictions;
For the rest of the day, only drink water, green tea or herbal infusions without sugar.

According to many sources, this diet is considered "a novelty of the modern diet, allowing you to easily, without violation, without causing harm to your health and without consulting a doctor. nutrition to lose 5-10 kg per week. "But all of this does not correspond with reality at all, since it is impossible to easily endure a day without food, even after being allowed to eat everything. stuff with unlimited quantity. In addition, this diet cannot be called harmless to health and is allowed to be used without the consent of a specialist. Furthermore, hardly any doctor agrees with such a technique. However, she has supporters and even positive reviews that show very significant weight loss results. It is believed that during such a time it is impossible to eat much to exceed the daily caloric intake, so an energy shortage is created and weight is reduced.

In any case, for the most effective weight loss on the hourly diet, it is important not only to eat healthy foods, but also to keep an eye on their caloric content. Allowed listings include:

lean meat and fish, seafood;
low-fat milk and fermented dairy products;
chicken and quail eggs;
bran, whole grain, rye bread;
cereals and cereals;
non-starchy vegetables, herbs;
sugar-free and dried fruits, berries;
nuts, seeds, honey;
natural vegetable oil.

Between meals, you should drink 1, 5 - 2 liters of static water will accelerate metabolism, remove toxins, toxins build up. Salt should be kept to a minimum and sugar should be completely eliminated.

Important!Losing weight on the hourly diet is most effective when you need to get rid of the last small amount of excess weight. The split hourly diet has the ability to accelerate metabolism, activate the process of burning fat under the skin and prevent the formation of new deposits, which will quickly bring weight back to the standard ofeach one.

Follow all the recommended rules and menus and can lose 7 - 8 kg per month on average. In this case, the result largely depends on initial body weight and other body characteristics.

Sample menu

The great advantage of adopting the hourly diet to lose weight is the ability to independently prepare the menu for each day. There's no need to count calories for this - you just need to use allowed foods, weigh portions and consume them at a specific time. Only one of the hourly methods included in this category presupposes strict adherence to the proposed menu. It's been designed for 6 days, pretty tough, but also very effective.

6 days

yogurt and eggs for hourly diet weight loss

The six-day daily weight loss diet has two menu options. For six days, you can just eat one of the versions or rotate them together. In both cases, the basis of the diet is the same set of products:

low-fat cheese and kefir;
lean;
boiled eggs;
tomato juice.

Other products are not used. There are no restrictions on drinks, but they must be sugar free.

Menu option number 1:

7: 00 - 8: 00 - coffee or tea;
9: 00 - 10: 00 - 200 g of fresh cheese;
11: 00 - 12: 00 - 200 g chicken breast;
13: 00 - 14: 00 - 1 chicken or 2 quail eggs;
15: 00-16: 00 - 200 ml of tomato juice;
17: 00 - 18: 00 - 1 apple;
19: 00 - 20: 00 - 200 ml kefir.

Menu option number 2:

7: 00 - 8: 00 - coffee or tea;
9: 00-10: 00 - 1 chicken or 2 quail eggs;
11: 00 - 12: 00 - 1 processed cheese, tea;
13: 00 - 14: 00 - 200 g of boiled fish, veal or chicken breast;
15: 00 - 16: 00 - 1 apple;
17: 00 - 18: 00 - 1 chicken or 2 quail eggs;
19: 00 - 20: 00 - 200 ml kefir or fresh tomato.

After completing the six-day course, you need a one-week break, during which time you should adhere to the principles of proper nutrition. After that, the weight loss process can be repeated.

In one obedience

The weekly hourly weight loss diet is given as an example and does not require strict adherence to both the ingredient set and the timing of the regimen. In the first option, the food is said to be taken over a two-hour period and the serving size should not exceed 100 grams. The diet is very balanced and therefore suitable for long-term use.

Monday:

7: 00 - 8: 00 - oatmeal in water or low-fat milk;
9: 00 - 10: 00 a. m. - grapefruit;
11: 00 - 12: 00 - boiled breasts;
13: 00 - 14: 00 - meat broth with toast or toast;
15: 00-16: 00 - 1 chicken or 2 hard-boiled quail eggs;
17: 00 - 18: 00 - vegetable stew;
19: 00 - 20: 00 - Dried fruit;
21: 00 - 22: 00 - kefir.

Tuesday:

7: 00 - 8: 00 PM - buckwheat porridge;
9: 00 - 10: 00 a. m. - kiwi;
11: 00 - 12: 00 - turkey fillet;
13: 00 - 14: 00 - green cabbage soup in meat broth;
15: 00-16: 00 - a sandwich with low-fat ham;
17: 00 - 18: 00 - oil vinegar;
19: 00 - 20: 00 - walnuts;
21: 00-22: 00 - fermented baked milk.

Wednesday:

7: 00 - 8: 00 PM - rice porridge;
9: 00-10: 00 - pear;
11: 00 - 12: 00 - steamed sea fish;
13: 00 - 14: 00 - soup - pureed broccoli;
15: 00-16: 00 - cheese sandwich;
17: 00 - 18: 00 - "Greek" salad;
7: 00 - 8: 00 PM - almonds;
21: 00-22: 00 - curd.

Thursday:

7: 00-8: 00 - omelet slightly;
9: 00 - 10: 00 a. m. - sweet and sour apples;
11: 00 - 12: 00 - steamed calf core;
13: 00 - 14: 00 - Mushroom soup;
15: 00-16: 00 - herbal yogurt;
17: 00-18: 00 - Beat salad;
19: 00 - 20: 00 - cashew;
21: 00 - 22: 00 - ayran.

Friday:

7: 00 - 8: 00 - muesli;
9: 00 - 10: 00 - orange;
11: 00 - 12: 00 - Sour bamboo shoot or fish soup;
13: 00 - 14: 00 - okroshka;
15: 00-16: 00 - 1 chicken or 2 hard-boiled quail eggs;
17: 00 - 18: 00 - cabbage salad;
19: 00 - 20: 00 - Dried fruit;
21: 00-22: 00 - yogurt.

Saturday:

7: 00 - 8: 00 PM - Fresh cheese with low-fat sour cream;
9: 00-10: 00 - dream;
11: 00-12: 00 - rabbit stew;
13: 00 - 14: 00 - celery cream soup;
15: 00 - 16: 00 - Lean ham sandwich;
17: 00 - 18: 00 - grated carrots;
19: 00 - 20: 00 - pistachio;
21: 00-22: 00 - curd.

Sunday:

7: 00-8: 00 - curd pudding;
9: 00 - 10: 00 a. m. - plum;
11: 00-12: 00 - seafood;
13: 00 - 14: 00 - Beetroot;
15: 00-16: 00 - 1 chicken or 2 hard-boiled quail eggs;
17: 00 - 18: 00 - tomato-cucumber salad with bell peppers and onions;
19: 00 - 20: 00 - Dried plums stuffed with nuts;
21: 00 - 22: 00 - kefir.

When using the diet, the diet menu changes slightly every 3 hours. Since in this case, the weight of one serving can reach 200 g and the number of meals is reduced to five, some of these ingredients can be combined and the remaining amount can be doubled. The menu will look like this:

Monday:

7: 00 - 8: 00 PM - oatmeal in water or low-fat milk, grapefruit;
10: 00 - 11: 00 - boiled breasts;
13: 00 - 14: 00 - meat broth with toast or toast, 1 boiled egg;
16: 00 - 17: 00 - vegetable stew;
19: 00 - 20: 00 - Dried fruit, kefir.

Tuesday:

7: 00 - 8: 00 PM - buckwheat porridge, kiwi;
10: 00 - 11: 00 am - turkey fillet;
13: 00 - 14: 00 - Broccoli soup with broth, sandwiches with low-fat ham;
16: 00 - 17: 00 - oil vinegar;
19: 00 - 20: 00 - Walnuts, fermented baked milk.

Wednesday:

7: 00 - 8: 00 PM - rice porridge, 1 pear;
10: 00-11: 00 - Steamed sea fish;
13: 00 - 14: 00 - pureed broccoli soup, cheese sandwich;
16: 00 - 17: 00 - "Greek" salad;
7: 00 - 8: 00 PM - almonds, yogurt.

Thursday:

7: 00 - 8: 00 PM - Steamed omelet, 1 green apple;
10: 00-11: 00 - steamed calf core;
13: 00 - 14: 00 - Mushroom soup, herbal yogurt;
16: 00-17: 00 - Beat salad;
19: 00 - 20: 00 - cashew, ayran.

Friday:

7: 00 - 8: 00 - muesli, orange;
10: 00 - 11: 00 am - Sour bamboo shoot or fish soup;
13: 00 - 14: 00 - okroshka, 1 chicken or 2 hard-boiled quail eggs;
16: 00 - 17: 00 - cabbage salad;
19: 00 - 20: 00 - Dried fruit, yogurt.

Saturday:

7: 00 - 8: 00 PM - Fresh cheese with low-fat sour cream, apricots;
10: 00-11: 00 - rabbit stew;
13: 00 - 14: 00 - celery cream soup, sandwich with lean meat chips;
16: 00 - 17: 00 - grated carrots;
19: 00 - 20: 00 - pistachios, yogurt.

Sunday:

7: 00-8: 00 - curd pudding, plum;
10: 00-11: 00 - seafood;
13: 00 - 14: 00 - Beetroot, 1 chicken or 2 hard-boiled quail eggs;
16: 00 - 17: 00 - tomato salad - cucumber with bell peppers and onions;
19: 00 - 20: 00 - Dried plums stuffed with seeds, kefir.

The displayed examples can be customized to your liking using products approved from the same category. This will help maintain a balanced diet set of essential nutrients.

"Gold time"

In this case, the diet is compiled independently. You can eat anything, but in order to increase the effectiveness of weight loss, you must adhere to the recommended product list.

Food is allowed to lose weight in the hourly diet

The eating times each day should be the same, this will help the body adjust the proper activity regime. You can also optionally select it. However, nutritionists recommend that you choose the time to eat lunch (from 14: 00 to 15: 00), when the metabolic rate and activity of the digestive system increases. Also, this is between daily waking times, so it's not hard to wait for this time in the morning, and intense hunger won't have time to develop in the evening either.

alternate

This method of weight loss by the hourly diet is the most gentle, because in the classic version it includes a rotation according to the 5/10 diagram, that is, after 5 days of dieting, the next 10 days. need to eat in the usual way. For the most dramatic results, you should eat directly in the diet with a two-hour break, and during the "rest" period follow the same regimen, but at three hours aparta bit bigger.

Buckwheat porridge weight loss according to the hourly diet

The approximate menu for the days of the diet should be formulated according to the following principles:

7: 00 - 8: 00 PM - buckwheat, oatmeal or rice porridge;
9: 00 - 10: 00 - any fruit of your choice (citrus, apple, pear, apricot, plum);
11: 00 - 12: 00 - fresh cheese;
13: 00 - 14: 00 - boiled chicken breast or fish fillet with stewed cabbage;
15: 00-16: 00 - any fermented milk drink;
17: 00 - 18: 00 - fresh or boiled vegetable salad;
19: 00 - 20: 00 - nuts or dried fruits;
21: 00-22: 00 - any fermented milk drink.

On "rest" days, the menu might look like the following:

breakfast (7: 00-8: 00) - any porridge or egg dish (omelet, scrambled eggs), fresh food (coffee, tea);
lunch (10: 00 am-11: 00pm) - fruit (preferably citrus, peaches, pears or apples);
lunch (13: 00 - 14: 00) - soup with meat, mushrooms or legumes, a slice of bran bread, drinks (tea, coffee) without sugar;
Afternoon snack (16: 00 - 17: 00) - fruit, like for lunch;
Dinner (19: 00 - 20: 00) - meat or fish dish with vegetables.

Just applying this diet for an hour to lose weight will help you to correct your physique without harming your health. This mode can be monitored for an unlimited time.

Get out of the diet

During the period of weight loss according to the hourly diet, the body quickly gets used to the broken-down diet and significantly reduces the size of the stomach. Therefore, after stopping the course, it will be very easy to maintain your weight if you continue to eat properly. Additionally, choosing a diet with a well balanced menu or based on a rotating principle can be followed for a lifetime.

However, from harsh choices for hourly weight loss such as "Happy Hour" or an accelerated six-day diet, there must be a workaround. After macrobiotic method "golden hour", the return to normal diet for yourself is done according to the following scheme:

a new meal is added daily, starting with breakfast, and if the "golden" time is in the morning, from noon;
only healthy diet products can be used for menu preparation;
As a result of the addition of new meals, the amount of food consumed during the "prime time" is reduced.

In a similar way, you need to get out of a six-day abrupt diet, as long as you increase not the number of meals, but the volume and composition of the servings. It is most sensible to add a small amount (about 50-100 g) of healthy food from the allowed food list to each meal until the individual's daily calorie intake is reached.

The result of such a release, both in the first and second, should obtain an accurate conversion to the correct nutrition. In the future, you should follow an active lifestyle and have a fast once a week. The main thing is to keep the weight gained in the first 6 months, after which the body will get used to it and the ability to practice will be significantly reduced.

Contraindicated

Overall, the application of the hourly diet to weight loss in its classical versions has absolutely no contraindications. But since, in addition to strictly adhering to the hourly diet, it also has a significant portion limit on serving sizes and a reduction in the daily calorie content of the menu, such a technique cannot. encourage compliance. in the following cases:

during pregnancy and lactation;
with complex chronic diseases;
during recovery from a serious illness or surgery;
in adolescence and old age.

At the same time, the above-described rigid hourly diet has more contraindications. They are prohibited in the presence of almost any serious health disorder, especially with conditions such as:

cardiovascular, kidney and liver failure;
diabetes, hypertension, VSD;
mental eating disorder (anorexia, binge eating);
diseases for which the special diet table is prescribed.

In addition, the application of an hourly weight loss diet is completely unsuitable for those who live disorganized, unable to follow a specific schedule and daily routine. Also, such techniques will be difficult to implement if you are too busy or carry out activities that involve frequent business trips.

Reviews and results of people who have lost weight

Reviewed by a 22 year old female

About a year ago, I became interested in the "Happy Hour" diet, and the reviews of these diets were surprised by their inconsistencies. Many people write that this technique is great and helps to lose 10 kg in a month without going hungry. But there are even a lot of people who talk negatively about her, calling her too hungry and unhealthy. I decided to test everything in my own experience. Because of my active nature, I usually don't have time to eat during the day, all I have to do is decline breakfast and spend "golden time" on dinner. I took the whole week off pretty easily, as during the day there was no temptation and no chance to snack. But in the evening, following the rules, I eat everything with a clear conscience - pizza, meat, dumplings, cakes, different pastries, washed with cola or juice from packages. And then lie down on the couch in front of the TV. After completing this horrible experiment with myself, I gained 3 kg of weight, persistent heartburn and pain in my right quadrant (in the liver), as well as a rash on my face. So I advise you not to even think about this method of losing weight, because apart from losing all the parameters, you will get nothing.

Reviews of doctors and experts

Testimonials from a nutritionist

The first and main advantage of well-timed nutrition is its ability to speed up your metabolism as much as possible, because it is the accelerated metabolism that causes the body to lose unnecessary pounds. Take a meal of 200 g after 3 hours, you have established a special program for the body. He quickly gets used to it, begins to understand that there is a regimen and a certain time will inevitably be fed, so he can easily throw away everything accumulated for years, withoutfear of a hunger strike. In general, one regimen is the best one needs to maintain weight and health. It is necessary to get used to it from childhood. Take the example of a soldier in the army. Young men with a variety of bodies go there - both skinny and fat. And all are back to beauty and balance, because they live and eat according to the diet. This allows everyone to get in shape: overweight people lose weight, thin people gain weight, according to personal standards.