Diet for hours

26 March 2021

The hourly diet helps not only to lose weight, but also to speed up metabolism and tune the body to burn fat. Get a 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 divided meals. His idea is that you have to eat often and little by little. An even more detailed observance of this principle involves the so-called hourly diet, the rules of which establish not only a specific number of meals, but also their hourly linkage with time during the day. Unlike most traditional diet diets, which require significant dietary restrictions, such a program in its classic version is quite balanced, you are not hungry and, at the same time, it is very effective.

The essence

The mechanism of losing weight with an hourly diet is based on the benefits of eating foods in small portions at regular intervals. This approach provides several important benefits, including:

the absence of the exhausting sensation of hunger, characteristic of most low-calorie weight loss programs;
a decrease in the amount of food consumed and a decrease in the caloric content of the daily diet, which is due to a decrease in appetite and the ability to control portion sizes;
normalization of metabolism, more complete digestion of consumed food and complete assimilation of useful elements;
clear organization of the daily routine and nutrition, the development of correct eating habits.

In addition, if you eat every day at strictly the same time, then the body will get used to a specific time, it will stop "fear" of hunger and save energy in reserves, because it "knows" that it will soon receive a new one. serving of calories. In addition, the organs of the digestive system, when the next planned food intake approaches, begin to prepare and produce the appropriate enzymes, which has a beneficial effect on the digestion and assimilation of nutrients.

Also, the number of meals and the time intervals between them, as well as the timing of the hourly diet, may be different. The following options are considered the most effective:

the first diet: every 2 hours, eat 100 grams of exclusively those dishes or products that are included in the allowed list;
the second diet consists of eating 200 grams every 3 hours, using the same dietary food.

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

Both varieties of this technique are intended to activate the metabolism, as it is the slower metabolism that most often becomes the reason for gaining extra pounds. Therefore, when choosing an hourly meal plan that is right for you, you should start with your lifestyle and your own abilities.

There are also several options for the duration of weight loss on an hourly diet. It can be seen:

for many years, but at the same time it is extremely important to monitor the balance and integrity of the menu;
until you get the desired result and then switch to proper nutrition;
alternating diet and regular days according to the chosen scheme (5/5, 6/6, 7/7, 5/7, 5/10 and so on) also until the goal is achieved, but, as a rule, 1-one. 5 months.

Therefore, the category of hourly weight loss diets includes a fairly diverse list of methods, united by one principle - eating according to a clearly established schedule. Otherwise they can vary significantly and be completely different, from a very hard six-day express program to a very gentle alternation.

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 its advantages, since it assumes a completely different energy 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 period, you can eat whatever you want, without restrictions;
During the rest of the day, only water, green tea or unsweetened herbal teas are allowed.

In many sources, this diet is positioned as "a novelty of modern dietetics, which allows in a simple way, without breaking, without harming health and the need to consult a nutritionist to lose 5-10 kg per week". But all this does not correspond at all to reality, since it cannot be easy to endure a day without food, even if later it is allowed to eat everything and in unlimited quantities. Furthermore, this way of eating cannot be considered harmless to health and can be used without the consent of a specialist. Furthermore, almost none of the doctors would approve of such a technique. However, it has supporters and there are even positive reviews that indicate very significant weight loss results. It is believed that during such a period of time it is impossible to eat so much that it exceeds the daily caloric intake, thus creating an energy deficit and reducing weight.

In any case, for the most effective weight loss with an hourly diet, it is important not only to eat healthy food, but also to monitor its caloric content. The allowed list includes:

lean meat and fish, seafood;
low-fat dairy and fermented dairy products;
chicken and quail eggs;
bran, whole grains, rye bread;
cereal cereals;
non-starchy vegetables, herbs;
unsweetened fruits and nuts, berries;
nuts, seeds, honey;
Natural vegetable oils.

Between meals, you need to drink 1. 5-2 liters of still water, which will speed up metabolic processes and remove accumulated toxins and toxins. Salt should be kept to a minimum and sugar should be completely removed.

Important!Losing weight on an hourly diet is most effective when you need to shed a small amount of the last few extra pounds. A fractional hourly diet is able to accelerate the metabolism, activating the burning of subcutaneous fat and preventing the formation of new deposits, which will quickly bring the weight to the individual norm.

Subject to all the rules and the recommended menu, the average weight loss per month can be 7-8 kilograms. In this case, the result is highly dependent on the initial body weight and other characteristics of the body.

Sample menu

The great advantage of using an hourly diet for weight loss is the ability to independently compose a menu for every day. You don't need to count calories for this, you just need to use the allowed foods, weigh the portions, and consume them at a specific time. Only one of the hourly methods included in this category presupposes a strict adherence to the proposed menu. It is designed for 6 days, it is quite resistant, but also very effective.

6 days

yogurt and eggs to lose weight on a diet for hours

The Six Day Hourly Weight Loss Diet comes in two menu options. For six days, you can eat just one of the versions or alternate them with each other. In both cases, the basis of the diet is the same set of products:

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

No other products can be used. There are no restrictions on beverages, but they must be unsweetened.

Menu option # 1:

7: 00 - 8: 00 - coffee or tea;
9: 00 - 10: 00 - 200 g of cottage cheese;
11: 00 - 12: 00 - 200 g of chicken breast;
1: 00 pm - 2: 00 pm - 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 of kefir.

Menu option # 2:

7: 00 - 8: 00 - coffee or tea;
9: 00 - 10: 00 - 1 chicken or 2 quail eggs;
11: 00 - 12: 00 - 1 melted cheese, tea;
13: 00 - 14: 00 - 200 g of boiled fish, beef 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 of kefir or fresh tomato.

After completing the six-day course, you need to take a break for a week, during which you need to adhere to the principles of proper nutrition. Then the slimming process can be repeated.

For a week

The weekly menu for weight loss on an hourly diet is given as an example and does not require strict adherence to both the set of components and the duration of the course. In the first option, the food is supposed to be taken with an interval of two hours and a serving volume of no more than 100 grams. The diet is very balanced and therefore suitable for prolonged use.

Monday:

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

Tuesday:

7: 00 - 8: 00 - buckwheat porridge;
9: 00-10: 00 - kiwi;
11: 00 - 12: 00 - turkey fillet;
1: 00 pm - 2: 00 pm - green cabbage soup in meat broth;
15: 00 - 16: 00 - skimmed ham sandwich;
17: 00 - 18: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts;
21: 00 - 22: 00 - Fermented baked milk.

Wednesday:

7: 00 - 8: 00 - rice porridge;
9: 00 - 10: 00 - pear;
11: 00 - 12: 00 - steamed sea fish;
13: 00 - 14: 00 - soup - broccoli puree;
15: 00 - 16: 00 - cheese sandwich;
17: 00 - 18: 00 - "Greek" salad;
19: 00 - 20: 00 - almond grains;
21: 00 - 22: 00 - Curd milk.

Thursday:

7: 00 - 8: 00 - steam omelette;
9: 00 - 10: 00 - sweet and sour apple;
11: 00 - 12: 00 - steamed veal chops;
13: 00 - 14: 00 - mushroom soup;
15: 00 - 16: 00 - yogurt with herbs;
17: 00 - 18: 00 - Brush salad;
19: 00 - 20: 00 - cashew nuts;
21: 00 - 22: 00 - ayran.

Friday:

7: 00 - 8: 00 - muesli;
9: 00 - 10: 00 - orange;
11: 00 - 12: 00 - aspic or fish soufflé;
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 fruits;
21: 00 - 22: 00 - yogurt.

Saturday:

7: 00 - 8: 00 - cottage cheese with low-fat sour cream;
9: 00 - 10: 00 - apricots;
11: 00 - 12: 00 - stewed rabbit;
1: 00 p. m. - 2: 00 p. m. - cream of celery soup;
15: 00 - 16: 00 - Lean ham sandwich
17: 00 - 18: 00 - grated carrots;
19: 00 - 20: 00 - pistachios;
21: 00 - 22: 00 - Curd milk.

Sunday:

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

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

Monday:

7: 00 - 8: 00 - oatmeal in water or low-fat milk, grapefruit;
10: 00 - 11: 00 - boiled breast;
13: 00 - 14: 00 - meat broth with croutons or croutons, 1 hard-boiled egg;
16: 00 - 17: 00 - vegetable stew;
19: 00 - 20: 00 - nuts, kefir.

Tuesday:

7: 00 - 8: 00 - buckwheat porridge, kiwi;
10: 00 - 11: 00 - turkey fillet;
13: 00 - 14: 00 - green cabbage soup with meat broth, sandwich with skimmed ham;
16: 00 - 17: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts, fermented baked milk.

Wednesday:

7: 00 - 8: 00 - rice porridge, 1 pear;
10: 00 - 11: 00 - steamed sea fish;
1: 00 p. m. - 2: 00 p. m. - broccoli puree soup, cheese sandwich;
16: 00 - 17: 00 - "Greek" salad;
19: 00 - 20: 00 - almond grains, yogurt.

Thursday:

7: 00 - 8: 00 - steam omelette, 1 green apple;
10: 00 - 11: 00 - steamed veal chops;
13: 00 - 14: 00 - mushroom soup, yogurt with herbs;
16: 00 - 17: 00 - Brush salad;
19: 00 - 20: 00 - cashews, ayran.

Friday:

7: 00 - 8: 00 - muesli, orange;
10: 00 - 11: 00 - aspic or fish soufflé;
13: 00 - 14: 00 - okroshka, 1 chicken or 2 hard-boiled quail eggs;
16: 00 - 17: 00 - cabbage salad;
19: 00 - 20: 00 - nuts, yogurt.

Saturday:

7: 00 - 8: 00 - cottage cheese with low-fat sour cream, apricots;
10: 00 - 11: 00 - stewed rabbit;
1: 00 pm - 2: 00 pm - cream of celery soup, sandwich with lean ham;
16: 00 - 17: 00 - grated carrots;
19: 00 - 20: 00 - pistachios, yogurt.

Sunday:

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

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

"Golden hour"

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

foods allowed to lose weight on an hourly diet

Mealtime every day should be the same, which will tune the body to the proper operating mode. You can also choose it at your discretion. However, nutritionists recommend choosing lunch time (from 2: 00 p. m. to 3: 00 p. m. ), when the metabolic rate and the activity of the digestive system increase. Also, this is the middle of the daily waking period, so it is not very difficult to wait at this time in the morning, and also severe hunger will not have time to develop at night.

Alternation

This method of losing weight with an hourly diet is the gentlest, since in the classic version it involves an alternation according to the 5/10 scheme, that is, after five days of dieting, the next 10 days you should eat atin the usual way. For the most pronounced result, it is recommended to eat directly during the diet with two-hour breaks, and during the "rest" period also adhere to a similar regimen, but already at three-hour intervals and a slightly larger portion size.

buckwheat porridge for weight loss on a diet for hours

An approximate menu of diet days should be prepared according to the following principle:

7: 00 - 8: 00 - buckwheat porridge, oatmeal or rice;
9: 00 - 10: 00 - any fruit of your choice (citrus, apples, pears, apricots, plums);
11: 00 - 12: 00 - cottage 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 - salad of fresh or boiled vegetables;
19: 00 - 20: 00 - nuts or dried fruits;
21: 00 - 22: 00 - any fermented milk drink.

On "rest" days the menu can be as follows:

breakfast (7: 00 - 8: 00) - any oatmeal or egg dish (omelette, scrambled eggs), fresh (coffee, tea);
lunch (10: 00 - 11: 00) - fruits (preferably citrus, peach, pear or apple);
lunch (13: 00 - 14: 00) - soup with meat, mushrooms or legumes, a slice of bran bread, a drink (tea, coffee) without sugar;
snack (16: 00 - 17: 00) - fruits, as for lunch;
dinner (19: 00 - 20: 00) - meat or fish dish with vegetables.

Using only this type of diet for an hour to lose weight will allow you to correct your figure without damaging your health. This regimen can be followed for an unlimited time.

Get off the diet

During the period of weight loss with an hourly diet, the body quickly gets used to fractional nutrition at the same time, and the stomach noticeably decreases in size. Therefore, after stopping the course, it is very easy to maintain the weight if you continue to eat properly. In addition, the option of a dietary diet with a fully balanced menu or based on the principle of rotation can be followed for life.

However, starting with such tough hourly weight loss options as the "Golden Hour" or the six-day express diet, the right way out is definitely required. After the "golden hour" method of nutrition, the return to the usual diet for oneself is carried out according to the following scheme:

a new meal is added every day, starting with breakfast, and if the "golden" moment was in the morning, then from lunch;
only healthy diet products are used to compose the menu;
In proportion to the addition of new foods, the amount of food consumed during the "golden hour" is reduced.

In much the same way, you need to get out of the six-day express diet, you just need to increase not the number of meals, but the volume and composition of the portions. It is more reasonable to add a small amount (around 50-100g) of healthy foods from the allowed food list to each meal until the individual daily calorie intake is reached.

As a result of such an exit, both in the first and in the second case, the correct transition to the correct nutrition must be obtained. In the future, it is recommended to lead an active lifestyle and have a fast day once a week. The main thing is to maintain the weight gained for the first 6 months, and then the body will get used to it, and the probability of a new set will decrease significantly.

Contraindications

In general, the use of an hourly diet to lose weight in its classic versions has absolutely no contraindications. But since, in addition to the need to strictly adhere to the diet by the hour, it also involves a significant limitation of the volume of the portions simultaneously with a decrease in the daily caloric content of the menu, it is not recommended to follow this technique in the following cases:

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

At the same time, the rigid hourly diets described above have many more contraindications. They are prohibited in the presence of almost any serious health disorder, especially with pathologies such as:

cardiovascular, kidney and liver failure;
diabetes mellitus, hypertension, VSD;
mental eating disorders (anorexia, bulimia);
diseases in which special dietary tables are prescribed.

Also, using any type of diet to lose weight for hours is not at all suitable for disorganized people who cannot follow a specific daily schedule and routine. Also, these techniques will be very difficult to follow if you are too busy or doing regular business travel related activities.

Reviews and results of those who have lost weight.

Reviewed by a 22-year-old woman

About a year ago, I became interested in the "Golden Hour" diet, whose criticisms were very surprising for its contradictions. Many wrote that the technique is excellent and helps to lose 10 kg in a month without hunger. But there were even more of those who spoke negatively about her, calling her too hungry and unhealthy. I decided to check everything from my own experience. Since, due to the nature of my activity, I often don't have time to eat during the day, all I had to do was decline breakfast and reserve a "golden time" for dinner. I put up with the entire workweek quite easily, as there were no temptations or opportunities for snacks during the day. But at night, following the rules, I ate everything with a clear conscience: pizza, meat, meatballs, cakes, various cakes, washed down with cola or juice from packets. And then lie down on the couch in front of the TV. After completing this terrible experiment on myself, I received 3kg of weight gain, constant heartburn and pain in the right upper quadrant (in the liver), as well as a rash on my face. That is why I advise you not to even think about this method of weight loss, because apart from the deterioration in all the parameters, you will not get anything.

Reviews of doctors and specialists.

Testimony of a nutritionist

The first and main advantage of timely nutrition is the ability to accelerate the metabolism as much as possible, because it is the accelerated metabolism that causes the body to give up unnecessary kilograms. Taking a 200g meal after 3 hours, you establish a special program for the body. He quickly gets used to it, begins to understand that there is a regime and at a certain point he will be sure that he will feed himself, therefore, he easily throws away everything that has accumulated for many years, without fear of a hunger strike. In general, a regimen is the best a person needs to maintain weight and health. It is necessary to get used to it from childhood. Take the example of an army soldier. Young men of different complexions go there, both thin and fat. And they all come back beautiful and fit, because they live and eat strictly according to the regime. This allows everyone to get in shape: the overweight lose weight and the thin ones gain, and strictly to the individual norm.