Diet by the hour

26 March 2021

An hourly diet helps not only to lose weight, but also to speed up the metabolism and adjust 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!

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

The essence

The mechanism of weight loss on a diet by the hour is based on the benefits of eating food in small meals at regular intervals. This approach provides several important benefits, including:

the absence of an exhausting feeling of hunger, characteristic of most low-calorie weight loss programs;
reducing the amount of food consumed and reducing the content of calories in the daily diet, which is a consequence of reduced 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 daily routine and diet, developing proper eating habits.

In addition, if you eat every day strictly at the same time, then the body will get used to a certain schedule, stop "afraid" of hunger and save energy in stock, because it "knows" that it will soon get a new portion 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 digestion and assimilation of nutrients.

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

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

Attention!If the first option is chosen for weight loss on a diet per hour, 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 a different diet is used (every 3 hours), the menu will be traditional 5 meals a day, which is optimal for busy people.

Both variants of this technique are aimed at activating the metabolism, because a slowed metabolism most often becomes the reason for gaining extra pounds. Therefore, choosing an appropriate meal plan per hour, you should start from your lifestyle and your own capabilities.

There are also several options for the duration of weight loss on a diet by the hour. It can be noticed:

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, then switch to a proper diet;
alternating dietary 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 reached, but, as a rule, 1–1, 5 months.

Thus, the category of diets for weight loss by the hour includes a fairly diverse list of methods, united by one principle - eating according to a clearly defined time schedule. Otherwise they can vary significantly and be completely different, ranging from a very difficult six-day express program to a very gentle change.

In addition, there is another type of weight loss per hour called the Golden Hour diet. It is completely different from the methods discussed above and has no advantages, because 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 period you can eat whatever you want, without any restrictions;
during the rest of the day, only drinking water, green tea or herbal infusions without sugar are allowed.

In many sources, this diet is positioned as "a novelty of modern dietetics, which allows you to easily, without breaking, without harm to health and the need to consult a nutritionist lose 5-10 kg per week. "But all this absolutely does not correspond to reality, because it cannot be easy to endure a day without food, even if it is then allowed to eat everything in unlimited quantities. In addition, this diet can not be called harmless to health and allowed for use without the consent of experts. Moreover, hardly any of the doctors would approve of such a technique. However, there are supporters, and there are even positive reviews that indicate very significant weight loss results. It is considered that in such a period of time it is impossible to eat enough to exceed the daily calorie intake, therefore an energy deficit is created and the weight is reduced.

In any case, for the most effective weight loss on a diet by the hour, it is important not only to eat healthy foods, but also to monitor their calorie content. Allowed list includes:

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

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

Bitan!Losing weight on a diet by the hour is most effective when you need to get rid of small amounts of the last pounds. A partial one-hour diet is able to speed up metabolism, activate the burning of subcutaneous fat and prevent the formation of new deposits, which will quickly bring the weight to the individual norm.

By following all the rules and the recommended menu, the average weight loss per month can be 7-8 pounds. In this case, the result largely depends on the initial body weight and other body characteristics.

Sample menu

A big advantage of using a diet by the hour for weight loss is the ability to independently compile a menu for each day. It is not necessary to count calories - you just need to use the allowed food, weigh the portions and consume them at a certain time. Only one of the hourly methods included in this category presupposes strict adherence to the proposed menu. It was designed in 6 days, it is quite hard, but also very efficient.

6 days

yogurt and eggs for weight loss on a diet by the hour

The six-day weight loss diet per hour comes in two menu options. For six days you can eat only 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.

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 - 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 melted cheese, tea;
13: 00 - 14: 00 - 200 g cooked 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 tomato.

After completing the six-day course, you should take a break for a week, during which you should adhere to the principles of proper nutrition. Then the weight loss procedure can be repeated.

In a week

The weekly diet weight loss menu by the hour is given as an example and does not require strict adherence to either the expensive components or the duration of the course. In the first option, food should be taken with an interval of two hours and the amount of serving not 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 soup 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 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 soup;
15: 00 - 16: 00 - low-fat 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 kernels;
21: 00 - 22: 00 - Mermaid milk.

Thursday:

7: 00 - 8: 00 - steam omelet;
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 - cashews;
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 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 - cottage cheese with low-fat sour cream;
9: 00 - 10: 00 - apricots;
11: 00 - 12: 00 - braised rabbit;
13: 00 - 14: 00 - cream of celery soup;
15: 00 - 16: 00 - Sandwich with lean ham;
17: 00 - 18: 00 - grated carrot;
19: 00 - 20: 00 - pistachios;
21: 00 - 22: 00 - Mermaid milk.

Sunday:

7: 00 - 8: 00 - cottage cheese 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 - prunes stuffed with walnuts;
21: 00 - 22: 00 - Kefir.

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

Monday:

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

Tuesday:

7: 00 - 8: 00 - buckwheat porridge, kiwi;
10: 00 - 11: 00 - turkey fillet;
13: 00 - 14: 00 - green cabbage soup with meat soup, low-fat ham sandwich;
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;
13: 00 - 14: 00 - broccoli puree soup, cheese sandwich;
16: 00 - 17: 00 - "Greek" salad;
19: 00 - 20: 00 - almond seeds, yogurt.

Thursday:

7: 00 - 8: 00 - steamed omelet, 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 - Cashew, kefir.

Friday:

7: 00 - 8: 00 - muesli, orange;
10: 00 - 11: 00 - aspic or fish souffle;
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 - cottage cheese with low-fat sour cream, apricots;
10: 00 - 11: 00 - braised rabbit;
13: 00 - 14: 00 - creamy celery soup, sandwich with lean ham;
16: 00 - 17: 00 - grated carrot;
19: 00 - 20: 00 - pistachios, yogurt.

Sunday:

7: 00 - 8: 00 - cottage cheese pudding, plum;
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 tailored to your preferences using approved products in 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 composed entirely independently. You can eat anything, but to increase the effectiveness of weight loss, you must adhere to the recommended product list.

allowed food for weight loss on a diet by the hour

The daily meal time should be the same, which will adjust the body to the appropriate way of working. You can also choose it at your own discretion. However, nutritionists recommend choosing the time for lunch (from 14: 00 to 15: 00), when the metabolism and activity of the digestive system increase. In addition, this is the middle of the daily waking period, so it is not very difficult to wait for this time in the morning, and also a strong hunger will not have time to develop in the evening.

Alternation

This method of weight loss on a diet by the hour is the most gentle, because in the classic version it involves a change according to the scheme 5/10, or after five diet days, the next 10 days you need to eat in the usual way. To get the most pronounced result, it is recommended to eat directly during the diet with two-hour breaks, and during the period of "rest" also adhere to a similar regime, but already at three-hour intervals and a slightly larger portion size.

buckwheat porridge for weight loss on a diet by the hour

The approximate menu of diet days must be compiled according to the following principle:

7: 00 - 8: 00 - buckwheat, oatmeal or rice porridge;
9: 00 - 10: 00 - any fruit of your choice (citrus, apples, pears, apricots, plums);
11: 00 - 12: 00 - cottage cheese;
13: 00 - 14: 00 - cooked chicken breast or fish fillet with stewed cabbage;
15: 00 - 16: 00 - any fermented milk drink;
17: 00 - 18: 00 - salad of fresh or cooked vegetables;
19: 00 - 20: 00 - nuts or dried fruits;
21: 00 - 22: 00 - any fermented milk drink.

On "vacation" days the menu may be as follows:

breakfast (7: 00 - 8: 00) - any porridge or egg dish (omelet, scrambled eggs), fresh (coffee, tea);
lunch (10: 00 - 11: 00) - fruit (preferably citrus, peach, pear or apple);
lunch (13: 00 - 14: 00) - soup with meat, mushrooms or legumes, a slice of bread with bran, drinks (tea, coffee) without sugar;
afternoon snack (16: 00 - 17: 00) - fruit, 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 harm to health. This mode can be followed indefinitely.

Getting out of the diet

During the period of weight loss on a diet by the hour, the body at the same time quickly gets used to the fractional diet, and the stomach is noticeably reduced. Therefore, after stopping the course, it is very easy to maintain weight if you continue to eat properly. In addition, a diet with a completely balanced menu or based on the principle of rotation can be followed for life.

However, from such sharp options for hourly weight loss as the "Golden Hour" or a six-day fast diet, the right way out is definitely sought. After the golden hour diet method, the return to the usual diet for oneself is carried out according to the following scheme:

one new meal is added daily, beginning with breakfast, and if the "golden" time was in the morning, then from lunch;
only healthy diet products are used to compile the menu;
in proportion to the addition of new meals, the amount of food consumed during the "golden hour" decreases.

You need to get out of a six-day express diet in almost the same way, only you need to increase not the number of meals, but the amount and composition of portions. It is most reasonable to add a small amount (about 50-100 g) of healthy food from the list of allowed foods to each meal until an individual daily calorie intake is achieved.

As a result of such an exit, in both the first and the second case, a proper transition to a proper diet should be achieved. In the future, it is recommended that you lead an active lifestyle and have one day of fasting once a week. The main thing is to keep you fat for the first 6 months, and then the body will get used to it and the probability of a new set will be significantly reduced.

Contraindications

In general, the use of a diet for weight loss in the classic versions has absolutely no contraindications. But since, in addition to the need to strictly adhere to the hourly diet, a significant limitation of the amount of portions is assumed at the same time as reducing the daily calorie content in the menu, it is not recommended to follow such a 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 diets described above have many more contraindications per hour. They are prohibited in the presence of almost any serious health disorder, especially in pathologies such as:

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

In addition, the use of any diet for weight loss by the hour is absolutely not suitable for disorganized people who can not follow a certain schedule and daily routine. Also, such techniques will be very difficult to follow if you are too busy or if you are performing activities related to regular business trips.

Reviews and results of those who have lost weight

Reviewed by a woman, 22 years old

About a year ago, I was interested in the "Golden Hour" diet, whose reviews were very surprising because of its contradictions. Many have written that the technique is excellent and helps to lose 10 kg in a month without starvation. But there were even more who spoke negatively about her, calling her too hungry and unhealthy. I decided to check everything out on my own experience. Since by the nature of my activity I often don't have time to eat during the day, I just had to refuse breakfast and set aside "golden time" for dinner. I endured the whole work week quite easily, because during the day there were no temptations and no snack options. In the evening, following the rules, I ate with a clear conscience - pizza, meat, dumplings, cakes, various pastries, washed with cola or juice from the package, and then lay down on the couch in front of the TV. constant heartburn and pain in the right upper quadrant (in the liver), as well as a rash on the face. Therefore, I advise you not to even think about this method of weight loss, because apart from worsening all the parameters, you will not get anything.

Examinations by doctors and specialists

Nutritionist statement

The first and main advantage of eating on time is the ability to speed up the metabolism to the maximum, because the accelerated metabolism forces the body to give up unnecessary pounds. Taking a meal of 200 g after 3 hours, you set a special program for the body. He quickly gets used to it, begins to realize that there is a regime and at a certain time will surely feed it, so he easily throws away everything that has accumulated over the years, without fear of a hunger strike. In general, a regimen is the best thing a person needs to maintain weight and health. It is necessary to get used to it from childhood. Take for example a soldier in the army. Young men of various builds go there - both thin and fat. And they all come back beautiful and in shape, because they live and eat strictly according to the regime. This allows everyone to get in shape: being overweight is lean, and lean people are gaining weight, strictly according to the individual norm.