Diet by the hour

26 March 2021

An hourly diet helps not only to lose weight, but also to speed up metabolism and organize the body to burn fat. Get a list of allowed foods and 4 menu options, lose up to 8 kg in a month without starvation!

A large number of weight loss techniques recommended by nutritionists to lose weight properly and healthily are based on split foods. The idea is that you need to eat regularly and little by little. More detailed adherence to this principle involves the so -called hourly diet, a rule that prescribes not only a certain amount of food, but also the binding of their hours on time during the day. Unlike most traditional nutritional diets, which require large food restrictions, such a program in its classic version is quite balanced, not at all hungry, and at the same time very effective.

The fact is

The mechanism of weight loss on an hourly diet is based on the benefits of eating food in small portions on a regular basis. This approach provides several important benefits, including:

the absence of exhausting hunger, a feature of most low -calorie weight loss programs;
a decrease in the amount of food eaten and a decrease in the caloric content of the daily diet, caused by a decrease in appetite and the ability to control portion size;
normalization of metabolism, more thorough digestion of food eaten and complete assimilation of useful elements;
clear organization of daily routines and nutrition, development of proper eating habits.

Also, if you eat every day strictly at the same time, then the body will get used to a certain schedule, stop "fear" of hunger and save energy in storage, because "know" that it will soon receive a new portion of calories. In addition, the organs of the digestive system, upon subsequent planned food intake, begin to prepare and produce the appropriate enzymes, which have a beneficial effect on digestion and assimilation of nutrients.

Moreover, the amount of meals and the interval between them, as well as the hourly diet time, may vary. The following options are considered the most effective:

first diet - every 2 hours, eat 100 grams of dishes or exclusive products included in the allowed list;
the second diet is to eat 200 grams every 3 hours, using the same diet foods.

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

Both of these types of techniques aim to activate the metabolism, as this slowing metabolism is most often the reason for weight gain. Therefore, when choosing an hourly meal plan that is right for yourself, you should pursue your own lifestyle and abilities.

There are also several options for weight loss on an hourly diet. It can be observed:

for many years, but at the same time it is very important to monitor the balance and completeness of the menu;
until the desired result is obtained, and then move on to proper nutrition;
alternating diets and normal days according to the chosen scheme (5/5, 6/6, 7/7, 5/7, 5/10 and so on) also until the goal is reached, but, as a rule, 1–1. 5 months.

Thus, the category of diet for weight loss by the hour includes a list of quite diverse methods, which are united by one principle - eat according to a clear schedule. Otherwise, they can change significantly and completely differently, from a very difficult six -day express program to a very gentle replacement.

In addition, there is a type of hourly weight loss called the Golden Hour diet. This is completely different from the method discussed above and has no advantages, as it uses a completely different power scheme. The rules are as follows:

food should be taken once a day for 60 minutes at appropriate times, but always at the same time;
during this period, you can eat whatever you want, without restrictions;
during breaks, only drinking water, green tea or sugar -free herbal injections are allowed.

In many sources, this diet is positioned as "a modern dietary novelty, which allows you to easily, without interruption, without endangering health and the need to consult a nutritionist to lose 5-10 kg a week. " But all this is completely inconsistent with reality. , because it is not easy to survive a day without food, even if it is permissible to eat everything and in unlimited quantities. In addition, this way of eating should not be considered harmless to health and allowed to be used without expert consent. Moreover, almost no doctor approves of such a technique. Even so, she has supporters and there are even positive reviews that show very significant weight loss results. It is believed that in such a period of time, it is impossible to eat so much as to exceed the daily caloric intake, therefore, energy deficits are created and weight loss.

However, for the most effective weight loss in an hourly diet, it is important not only to eat healthy foods, but also to monitor their calorie content. Allowed lists include:

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

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

Important!Losing weight on an hourly diet is most effective when you need to get rid of a small amount of extra pounds. An hourly fractional diet is able to speed up metabolism, activate the burning of subcutaneous fat and prevent the formation of new deposits, which will quickly cause the weight to return to normal.

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

Sample menu

The big advantage of using an hourly diet to lose weight is the ability to create a menu independently for each day. There’s no need to count calories for this - you just need to consume the allowed foods, weigh portions and take them at certain times. Only one hourly method included in this category assumes strict adherence to the proposed menu. It is planned for 6 days, quite difficult, but also very effective.

6 days

yogurt and eggs to lose weight on an hourly diet

The Six Day Weight Loss Diet is available in two menu options. For six days, you can only eat one version or swap them with another. In both cases, the basis of the diet is the same set of products:

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

Other products should not be used. There are no restrictions for the drink, but it must be sugar -free.

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 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 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 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 of kefir or fresh tomatoes.

After completing the six -day course, you need to rest for a week, during which you should adhere to the principles of proper nutrition. Then the process of losing weight can be repeated.

For a week

A weekly menu for weight loss according to the hourly diet is given as an example and does not require strict adherence to both the components and the duration of the course. In the first option, food should be taken with an interval of two hours and the number of servings 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 - 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 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 - buckwheat porridge;
9: 00 - 10: 00 - kiwi;
11: 00 - 12: 00 - turkey fillet;
13: 00 - 14: 00 - green cabbage soup in meat broth;
15: 00 - 16: 00 - sandwich with low -fat ham;
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 - pir;
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 seeds;
21: 00 - 22: 00 - curdled milk.

Thursday:

7: 00 - 8: 00 - omelet;
9: 00 - 10: 00 - sweet and sour apples;
11: 00 - 12: 00 - pieces of steamed beef;
13: 00 - 14: 00 - mushroom soup;
15: 00 - 16: 00 - yogurt with herbs;
17: 00 - 18: 00 - Salad brush;
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 souffle;
13: 00 - 14: 00 - okroshka;
15: 00 - 16: 00 - 1 chicken or 2 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 - cottage cheese with low -fat sour cream;
9: 00 - 10: 00 - apricot;
11: 00 - 12: 00 - boiled rabbit;
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 - curdled milk.

Sunday:

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

While using the diet, the diet menu changes slightly every 3 hours. Since in this case the weight of the portion can reach 200 g, and the amount of food is reduced to five, some of these components can be combined, and the amount remaining 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 boiled egg;
16: 00 - 17: 00 - vegetable stew;
19: 00 - 20: 00 - dried fruit, kefir.

Tuesday:

7: 00 - 8: 00 - soba porridge, kiwi;
10: 00 - 11: 00 - turkey fillet;
13: 00 - 14: 00 - green cabbage soup with meat broth, sandwiches with low -fat ham;
16: 00 - 17: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts, roasted milk.

Wednesday:

7: 00 - 8: 00 - rice porridge, 1 pear;
10: 00 - 11: 00 - steamed sea fish;
13: 00 - 14: 00 - broccoli puree soup, cheese sandwich;
16: 00 - 17: 00 - "Greek" salad;
19: 00 - 20: 00 - almonds, yogurt.

Thursday:

7: 00 - 8: 00 - steamed omelet, 1 green apple;
10: 00 - 11: 00 - pieces of steamed beef;
13: 00 - 14: 00 - mushroom soup, yogurt with herbs;
16: 00 - 17: 00 - Salad brush;
19: 00 - 20: 00 - cashew nuts, ayran.

Friday:

7: 00 - 8: 00 - muesli, oren;
10: 00 - 11: 00 - aspic or fish souffle;
13: 00 - 14: 00 - okroshka, 1 chicken or 2 boiled quail eggs;
16: 00 - 17: 00 - cabbage salad;
19: 00 - 20: 00 - dried fruit, yogurt.

Saturday:

7: 00 - 8: 00 - cottage cheese with low -fat sour cream, apricots;
10: 00 - 11: 00 - boiled rabbit;
13: 00 - 14: 00 - celery cream soup, sandwich with lean ham;
16: 00 - 17: 00 - grated carrots;
19: 00 - 20: 00 - pistachio, yogurt.

Sunday:

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

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

"Golden clock"

In this case, the diet is arranged 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

Daily meal times must be the same, which will adapt the body to the appropriate mode of operation. You can also choose it at your discretion. However, nutritionists recommend choosing lunch time (from 14: 00 to 15: 00), when the rate of metabolism and activity of the digestive system increases. In addition, this is the middle of the daily waking time, so it is not too difficult to wait for this time in the morning, and even severe hunger will not have time to develop in the evening.

Replacement

The method of losing weight on an hourly diet is the most gentle, because in the classic version it involves substitution according to the scheme 5/10, that is, after five days of dieting, the next 10 days you have to eat the usual way. To get the most obvious results, it is recommended to eat directly during the diet with a break of two hours, and during the period of "rest" also adhere to a similar regimen, but already at intervals of three hours and slightly larger portion sizes.

buckwheat porridge to lose weight on an hourly diet

The estimated diet day menu must be made according to the following principles:

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

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

breakfast (7: 00 - 8: 00) - any porridge or egg dish (omelet, scrambled eggs), fresh (coffee, tea);
lunch (10: 00 - 11: 00) - fruits (preferably citrus, peaches, pears or apples);
lunch (13: 00 - 14: 00) - soup with meat, mushrooms or beans, a slice of bran bread, drinks (tea, coffee) without sugar;
afternoon snacks (16: 00 - 17: 00) - fruit, as for lunch;
dinner (19: 00 - 20: 00) - meat or fish dishes with vegetables.

Using a diet like this for an hour to lose weight will allow you to correct your figure without endangering health. This regime can be followed for an unlimited time.

Get out of the diet

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

Still, from hard choices to hourly weight loss like the "Golden Hour" or a six -day express diet, the right way out is definitely needed. After the "golden hour" diet method, the usual food return is done according to the following scheme:

one new meal is added daily, beginning with breakfast, and if the "golden" time is in the morning, then from lunch;
only healthy food products are used to compose the menu;
compared to the addition of new foods, the amount of food eaten during the "golden hour" is reduced.

In a similar way, you need to get out of the express diet for six days, only you need to add not the amount of food, but the amount and composition of its portions. It is highly desirable to add a small amount (about 50-100 g) of healthy foods from the list of allowed foods for each meal until the daily caloric intake is reached.

As a result of such a way out, both in the first and second cases, a proper transition to proper nutrition should be made. In the future, it is recommended to lead an active lifestyle and fast once a week. The main thing is to keep the weight gained for the first 6 months, and then the body will get used to it and the likelihood of a new set will be significantly reduced.

Contraindications

In general, the use of an hourly diet for weight loss in its classic version has absolutely no contraindications. But because, in addition to the need to strictly adhere to the hourly diet, this also assumes the existence of a significant portion number limit simultaneously with a decrease in the daily caloric content of the menu, such a technique is not recommended to be followed 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 hourly diet described above has more contraindications. They are prohibited if there are almost all serious health disorders, especially with pathologies such as:

cardiovascular, renal and hepatic failure;
diabetes mellitus, hypertension, VSD;
mental eating disorders (anorexia, bulimia);
diseases in which a special dietary schedule is prescribed.

Also, using any diet to lose weight every hour is not at all suitable for irregular people who are unable to follow certain daily schedules and routines. Also, techniques like these will be very difficult to follow if you are too busy or doing activities related to a regular business trip.

Reviews and results for those who have lost weight

Reviewed by a woman, 22 years old

About a year ago, I was intrigued by the "Golden Hour" diet, whose reviews were so shocking because of their contradictions. Many write that this technique is very good and helps to lose 10 kg in a month without feeling hungry. But there are more of them who speak negatively about him, calling him too hungry and unhealthy. I decided to check it all out based on my own experience. Due to the nature of my activities, I often don’t have time to eat during the day, all I have to do is refuse breakfast and set aside the "golden time" for dinner. I survived all week working with ease, because during the day there were no temptations and no opportunities for snacks. But in the evening, as a rule, I eat everything with a clear conscience - pizza, meat, dumplings, cakes, various pastries, washed down with cola or juice from the package. And then lay on the couch in front of the TV. After completing this horrible experiment on myself, I got a weight gain of 3 kg, heartburn and constant pain in the upper right quadrant (in the liver), as well as a rash on my face. Therefore, I advise you not to think about this method of losing weight, because other than the reduction of all parameters, you will not get anything.

Reviews of doctors and specialists

Testimonials from nutritionists

The first and main advantage of nutrition in time is the ability to speed up metabolism as much as possible, because it is this accelerated metabolism that makes the body shed unnecessary kilograms. Taking 200 g of food after 3 hours, you set a special program for the body. He quickly got used to it, began to understand that there was a regime and at a certain time he would definitely be fed, therefore, he easily discarded everything that had accumulated over the years, without fear of 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 since childhood. Take the example of a soldier in the army. Young men of various builds go there - skinny and fat. And all came back beautiful and fit, because they lived and ate strictly according to the rules. This allows everyone to be fit: the overweight lose weight, and the thin gain weight, and according to individual norms.