Diet by the hour

26 March 2021

Dieting by the hour not only helps you lose weight, it also helps speed your 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 starving!

Most of the weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on shared meals. His idea is that you have to eat often, little by little. An even more detailed adherence to this principle includes the so-called hourly diet, the rules of which not only determine a certain number of meals, but also their hourly connection to the time during the day. Unlike most traditional diets that require significant food restrictions, such a program in its classic version is quite balanced, not hungry at all, and at the same time very effective.

The essence

The mechanism of losing weight for hours on dieting is based on the benefits of eating small portions at regular intervals. This approach offers several important advantages, including:

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

If you eat strictly at the same time every day, the body will get used to a certain schedule, will no longer be afraid of hunger and save energy in reserves, because it "knows" that it will soon receive a new part of the calories. In addition, when the next scheduled food intake approaches, the organs of the digestive system begin to prepare and produce the appropriate enzymes, which has a beneficial effect on digestion and absorption of nutrients.

In addition, 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 to be the most effective:

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

Attention!For hourly weight loss on a diet, if the first option is chosen, where you have to eat in two hours, then there will be 6-7 meals during the day, which is very inconvenient for a student or a working person. And when a second diet is used (every 3 hours) the menu consists of the traditional 5 meals a day, which is optimal for busy people.

Both variations of this technique aim to activate the metabolism as it is the slowed metabolism that most often becomes the cause of weight gain. Hence, when choosing a suitable timetable for yourself, 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 observed:

for many years, but at the same time it is extremely important to monitor the balance and completeness of the menu;
until the desired result is achieved, and then switch to proper diet;
alternating dietary and regular days according to the chosen scheme (5/5, 6/6, 7/7, 5/7, 5/10 etc. ) until the goal is achieved, but usually 1–1, 5 months.

Therefore, the hourly weight loss diets category encompasses a fairly diverse list of methods united by one principle - eating on a clearly established schedule. Otherwise, they can vary significantly and be completely different, starting with a very tough six day express program to a very smooth transition.

In addition, there is another type of hourly weight loss called the Golden Hour Diet. It is completely different from the methods discussed above and has no advantages as it adopts a completely different performance scheme. The rules are as follows:

The food should be consumed at any convenient time for 60 minutes once a day, but always at the same time.
During this time, you can eat what you want without any restrictions.
During the rest of the day, only drinking water, green tea or herbal teas without sugar are allowed.

In many sources, this diet is positioned as "a novelty in modern dietetics that allows you to lose 5-10 kg a week easily, without breaking, without harming your health and the need to consult a nutritionist. " But all of thisabsolutely does not correspond to reality, since it cannot be easy to go through a day without food, even if then it is allowed to eat everything and in unlimited quantities. In addition, this type of food can not be called harmful to health and can be used without the consent of a specialist. In addition, hardly any of the doctors would approve of such a technique. Even so, it has supporters and there are even positive reviews indicating very significant weight loss results. It is believed that during such a period it is impossible to eat so much that the daily caloric intake is exceeded. As a result, there is an energy deficit and weight decreases.

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

lean meat and fish, seafood;
low-fat milk products and fermented milk products;
Chicken and quail eggs;
Bran, whole grain, rye bread;
Cereals cereals;
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 to speed up your metabolism and remove accumulated toxins and toxins. Salt should be kept to a minimum and sugar completely eliminated.

Important!Losing weight by the hour on a diet is most effective when you need to shed a small amount of those last pounds. A fractional hourly diet can speed up the metabolism, activate the burning of subcutaneous fat and prevent the formation of new deposits that quickly lead the weight to the individual norm.

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

Sample menu

The great advantage of an hourly diet for weight loss is the ability to independently compose a menu for each day. There is no need to count calories for this. All you need to do is use approved foods, weigh portions and consume them at a specific time. Only one of the hourly methods included in this category requires strict adherence to the proposed menu. It's designed for 6 days, it's pretty sturdy, but also very effective.

6 days

Yogurt and eggs for weight loss on an hourly diet

The Six Day Hourly Weight Loss Diet is available in two menu options. You can eat just one of the versions or alternate them for six days. 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.

Other products cannot be used. There are no restrictions on drinks, but they 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 am - 12: 00 pm - 200 g chicken breast;
1 p. m. - 2 p. m. - 1 chicken or 2 quail eggs;
15: 00-16: 00 - 200 ml of tomato juice;
17: 00-18: 00 - 1 apple;
7: 00 p. m. - 8: 00 p. m. - 200 ml 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;
7: 00 p. m. - 8: 00 p. m. - 200 ml kefir or fresh tomato.

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

A week long

The weekly menu for hourly weight loss on a diet is an example and does not require strict adherence to both the set of components and the duration of the course. With the first option, the food should be consumed every two hours and with a portion volume of no more than 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 hard-boiled quail eggs;
17: 00-18: 00 - vegetable stew;
19: 00-20: 00 - dried fruits;
9: 00 p. m. - 10: 00 p. m. - Kefir.

Tuesday:

7: 00 - 8: 00 - buckwheat porridge;
9: 00 - 10: 00 - kiwi;
11: 00-12: 00 - turkey fillet;
13: 00-14: 00 - kale soup in meat broth;
15: 00-16: 00 - low-fat ham sandwich;
17: 00-18: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts;
9: 00 p. m. - 10: 00 p. m. - fermented baked milk.

Wednesday:

7: 00 - 8: 00 - congee;
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 kernels;
9: 00 p. m. - 10: 00 p. m. - sour milk.

Thursday:

7: 00 - 8: 00 - steam omelette;
9: 00-10: 00 - sweet and sour apple;
11: 00-12: 00 - steamed veal schnitzel;
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;
9: 00 p. m. - 10: 00 p. m. - Ayran.

Friday:

7: 00 am - 8: 00 am - cereal;
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 - coleslaw;
19: 00-20: 00 - dried fruits;
9: 00 p. m. - 10: 00 p. m. - yogurt.

Saturday:

7: 00-8: 00 - cottage cheese with low-fat sour cream;
9: 00-10: 00 - apricots;
11: 00-12: 00 - steamed 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 - pistachios;
9: 00 p. m. - 10: 00 p. m. - sour milk.

Sunday:

7: 00 - 8: 00 - curd pudding;
9: 00-10: 00 - plums;
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 and cucumber salad with peppers and onions;
19: 00-20: 00 - plums stuffed with nuts;
9: 00 p. m. - 10: 00 p. m. - Kefir.

When using the diet, the diet menu changes slightly every 3 hours. In this case, since the weight of one serving 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 remaining components can be doubled. The menu looks 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 - dried fruits, kefir.

Tuesday:

7: 00-8: 00 - buckwheat porridge, kiwi;
10: 00-11: 00 - turkey fillet;
13: 00-14: 00 - kale soup with meat broth, sandwich with low-fat ham;
16: 00-17: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts, fermented baking milk.

Wednesday:

7: 00 - 8: 00 - congee, 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 - almond kernels, yoghurt.

Thursday:

7: 00 - 8: 00 - steam omelette, 1 green apple;
10: 00-11: 00 - steamed veal schnitzel;
13: 00-14: 00 - mushroom soup, yogurt with herbs;
16: 00-17: 00 - brush salad;
7: 00 p. m. - 8: 00 p. m. - Cashew nuts, 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 - coleslaw;
19: 00-20: 00 - dried fruits, yogurt.

Saturday:

7: 00 - 8: 00 - cottage cheese with low-fat sour cream, apricots;
10: 00 - 11: 00 - steamed rabbit;
13: 00-14: 00 - Cream of celery soup, lean ham sandwich;
16: 00-17: 00 - grated carrots;
7: 00 p. m. - 8: 00 p. m. - pistachios, yogurt.

Sunday:

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

The examples shown can be customized with approved products of the same category according to your needs. This will help maintain a balanced diet in terms of a number of essential nutrients.

"Golden hour"

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

Foods allowed for weight loss on a diet per hour

The mealtime should be the same every day, which adjusts the body to function accordingly. You can also choose at your own discretion. However, nutritionists recommend choosing lunchtime (from 2: 00 p. m. to 3: 00 p. m. ) when the metabolism and digestive system activity increase. In addition, this is the middle of the daily waking phase, so it is not very difficult to wait for this time in the morning, and even severe hunger will not have time to develop in the evening.

Change

This method of losing weight by the hour on a diet is the gentlest, since in the classic version it involves a change according to the 5/10 scheme, i. e. after five diet days the next 10 days in which you have to eat is the usual onePath. In order to achieve the most pronounced result, it is recommended to eat directly during the diet with two-hour breaks and also to follow a similar scheme during the "rest" phase, but already at intervals of three hours and a slightly larger portion size.

Buckwheat porridge for weight loss on an hourly diet

An approximate menu of diet days must be drawn up according to the following principle:

7: 00-8: 00 - buckwheat, oatmeal or congee;
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 - fresh or cooked vegetable salad;
19: 00-20: 00 - nuts or dried fruits;
9: 00 p. m. - 10: 00 p. m. - any fermented milk drink.

On days off, the menu can look like this:

Breakfast (7: 00-8: 00) - porridge or egg dish (omelette, 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 legumes, a slice of bran bread, a drink (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.

Using just this type of diet for weight loss for an hour will allow you to correct your figure without harming your health. This regime can be adhered to indefinitely.

Quit the diet

During the hours of weight loss on a diet, the body quickly gets used to fractional nutrition, and the stomach noticeably decreases. Therefore, after finishing the course, it is very easy to maintain the weight if you continue to eat properly. In addition, the diet-diet option can be followed for a lifetime with a fully balanced menu or based on the principle of rotation.

However, from such tough hourly weight loss options as Golden Hour or the Six Day Express Diet, the right way out is definitely required. After the "gold hour" feeding method, the return to the usual diet for yourself occurs according to the following scheme:

A new meal is added each day starting with breakfast. If the "golden" time was in the morning, it was from lunch onwards.
Only healthy nutritional products are used to compose the menu.
In proportion to the addition of new meals, the amount of food consumed during the "golden hour" is reduced.

In almost the same way, you need to get off the six-day express diet, only you need to 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 foods from the list of permitted foods to each meal until the individual's daily caloric intake is reached.

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

Contraindications

In general, the hourly use of a weight loss diet in its classic versions has absolutely no contraindications. However, since in addition to the need to strictly adhere to the hourly diet, there is also a significant limitation in the volume of portions with a simultaneous decrease in the daily calorie content of the menu, such a technique is not recommended in the following cases:

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

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

Cardiovascular, kidney and liver failure;
Diabetes mellitus, hypertension, VSD;
mental eating disorders (anorexia, bulimia);
Diseases for which special nutrition tables are prescribed.

In addition, using an hourly weight loss diet is absolutely not suitable for disorganized people who cannot stick to a specific schedule and daily routine. Such techniques are also very difficult to use when you're too busy or doing activities related to regular business travel.

Reviews and results from those who have lost weight

Reviewed by a woman, 22 years old

About a year ago I became interested in the "Golden Hour" diet, the reviews of which were very surprising due to its contradictions. Many wrote that the technique is excellent and helps to lose 10 kg in a month without hunger. But there were more of those who spoke negatively about her and described her as too hungry and unhealthy. I decided to check everything from my own experience. Since I often don't have time to eat during the day because of my job, I just had to turn down breakfast and plan the "golden time" for dinner. I got through the whole work week fairly easily, as there were no temptations and no options for snacks during the day. But in the evening I ate everything with a clear conscience according to the rules - pizza, meat, dumplings, cakes, various baked goods washed down with cola or juice from packets. And then lay them on the couch in front of the TV. After watching this terribleAfter doing the experiment on myself, I got 3kg weight gain, constant heartburn and pain in the right upper quadrant (in the liver), and a rash on my face, so I advise you not to even think about this method of losing weight, since you except oneDeterioration of all parameters got nothing.

Reviews from doctors and specialists

Testimony from a nutritionist

The first and most important benefit of diet in time is the ability to speed up the metabolism as much as possible, since the accelerated metabolism causes the body to give up unnecessary kilograms. If after 3 hours you eat a meal of 200 g, then establish a special program for the body. He quickly gets used to it, begins to understand that there is a regime, and at some point he will be safely fed. Therefore, he easily discards everything that has accumulated over many years without fear of a hunger strike. In general, a regimen is the best that a person needs in order to maintain weight and health. You have to get used to it from childhood. Take the example of a soldier in the army. Young men of different physiques go there - both thin and fat. And everyone comes back nice and fit because they live and eat strictly according to the regime. This allows everyone to get in shape: the overweight loses weight and the thin ones gain weight, strictly according to the individual norm.