Diet by the hour

26 March 2021

The 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 one month without starving!

Most weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on a separate diet. His idea is that you should eat often and little by little. Even more detailed observance of this principle includes the so-called hourly diet, whose rules establish not only a certain number of meals, but also their hourly relationship with the time of day. Unlike most traditional diets, which require significant dietary 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 weight loss in a diet for hours is based on the benefits of eating food in small portions at regular intervals. This approach provides several important benefits, including:

the absence of the debilitating feeling of hunger that characterizes most low-calorie weight loss programs;
reducing the amount of food consumed and reducing the caloric content in the daily diet, which is due to reduced appetite and the ability to control portion sizes;
normalization of metabolism, deeper digestion of food consumed and full absorption of nutrients;
clear organization of daily life and nutrition, development of proper eating habits.

In addition, if you eat every day at exactly the same time, then the body will get used to a certain schedule, will stop being "afraid" of hunger and will save energy in reserves, because it "knows" that it will soon receive 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 absorption of nutrients.

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

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

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

Both variants of this technique are aimed at activating the metabolism, as it is the slow metabolism that most often causes the accumulation of extra pounds. Therefore, when choosing a suitable hourly meal plan for yourself, you should start from your lifestyle and your own capabilities.

There are several options for the duration of weight loss in a diet by the hour. 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 obtained and then switch to proper nutrition;
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 achieved, but as a rule 1-1, 5 months.

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

There is also 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, as it implies a completely different power supply 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 nutrition, which allows you to easily, without breaking, without harming your health and the need to consult a nutritionist to lose 5-10 kg per week. "all this is completely untrue, as it cannot be easy to endure a day without food, even if you are then allowed to eat everything in unlimited quantities, and this way of eating cannot be called harmless to health andapproved for use without the consent of a specialist. Moreover, hardly any of the doctors would approve of such a technique. However, it has supporters and even has positive reviews, which show very significant results in weight loss. time it is impossible to eat so much to exceed the daily caloric intake, therefore an energy deficit is created and the weight is reduced.

In any case, for the most effective weight loss in a diet for hours, it is important not only to eat healthy, but also to monitor their caloric content. The list of allowed includes:

lean meat and fish, seafood;
low-fat dairy and fermented dairy products;
chicken and quail eggs;
bran, wholemeal, rye bread;
cereals;
starch-free 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 metabolic processes, will remove accumulated toxins and toxins. Salt should be kept to a minimum and sugar should be completely eliminated.

Important!Losing weight with a diet for hours is most effective when you need to get rid of a small amount of the last extra pounds. The fractional hourly diet is able to speed up the metabolism, activate the burning of subcutaneous fat and prevent the formation of new deposits, which will quickly bring the weight to the individual norm.

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

Sample menu

The big advantage of using a diet for hours to lose weight is the ability to independently compile a menu for each day. You don't need to count calories for this - you just need to use permitted 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 is designed for 6 days, it is quite tough, but also very effective.

6 days

yogurt and eggs for weight loss diet per hour

The six-day hourly diet for weight loss is available 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;
pure 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 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 should take a break for a week, during which you must adhere to the principles of proper nutrition. Then the weight loss process can be repeated.

For one week

The weekly diet weight loss menu for hours 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, it is assumed that the food is taken with an interval of two hours and a serving volume of 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 breasts;
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;
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 - 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 nuts;
21: 00 - 22: 00 - curdled milk.

Thursday:

7: 00 - 8: 00 - steamed omelet;
9: 00 - 10: 00 - sweet and sour apple;
11: 00 - 12: 00 - steamed beef cutlets;
13: 00 - 14: 00 - mushroom soup;
15: 00 - 16: 00 - yogurt with herbs;
17: 00 - 18: 00 - Salad with brushes;
19: 00 - 20: 00 - porridge 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 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;
13: 00 - 14: 00 - celery cream soup;
15: 00 - 16: 00 - Sandwich with lean ham;
17: 00 - 18: 00 - grated carrots;
19: 00 - 20: 00 - pistachios;
21: 00 - 22: 00 - curdled milk.

Sunday:

7: 00 - 8: 00 - cottage cheese 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 nuts;
21: 00 - 22: 00 - Kefir.

When you use 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 number of meals is reduced to five, some of these components can be combined and the amount of others 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 breasts;
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 - green cabbage soup with meat broth, sandwich with low-fat 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;
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 - steamed beef cutlets;
13: 00 - 14: 00 - mushroom soup, yogurt with herbs;
16: 00 - 17: 00 - Salad with brushes;
19: 00 - 20: 00 - porridge nuts, 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 fruits, yogurt.

Saturday:

7: 00 - 8: 00 - cottage cheese with low-fat sour cream, apricots;
10: 00 - 11: 00 - stewed rabbit;
13: 00 - 14: 00 - 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 - pudding with cottage cheese, 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 nuts, kefir.

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

"Golden Hour"

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

allowed foods for weight loss diet per hour

The time for eating every day should be the same, which will adjust the body to the appropriate mode of work. You can also choose it at your discretion. However, nutritionists recommend choosing the time for lunch (from 14: 00 to 15: 00), when the rate of metabolism and activity of the digestive system increase. In addition, it 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 losing weight with a diet by the hour is the most gentle, because in the classic version it includes alternating the scheme 5/10, ie after five diet days, the next 10 days you should 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 at three-hour intervals and a slightly larger portion size. .

buckwheat porridge for weight loss diet per hour

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

7: 00 - 8: 00 - buckwheat porridge, oatmeal or rice;
9: 00 - 10: 00 - any fruit of your choice (citrus fruits, 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 cooked 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 porridge or egg (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, a drink (tea, coffee) without sugar;
afternoon breakfast (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 adjust your figure without harming your health. This mode can be observed indefinitely.

Getting out of the diet

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

However, from such raw options for hourly weight loss as "Golden Hour" or the six-day express diet, the right outcome is definitely required. After the method of eating "Golden Hour", the return to the usual diet for yourself is done according to the following scheme:

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

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

As a result of such an outcome, both in the first and in the second case, the right transition to proper nutrition must be obtained. 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 keep the accumulated weight for the first 6 months, and then the body will get used to it and the probability of a new set will significantly decrease.

Contraindications

In general, the use of an hourly diet for weight loss in its classic versions has absolutely no contraindications. But since in addition to the need to strictly adhere to the hourly diet, it also implies a significant reduction in portion size while reducing the daily calorie content of 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 strict hourly diets described above have many more contraindications. 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 type of diet for weight loss by the hour is absolutely not suitable for unorganized 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 perform 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, the reviews of which were very surprising with their contradictions. Many wrote that the technique is excellent and helps to lose 10 kg per month without starvation. But there were even more who spoke negatively of her, calling her too hungry and unhealthy. I decided to check everything on my own experience. Since, by the nature of my work, I often don't have time to eat during the day, all I had to do was refuse breakfast and set aside "golden time" for dinner, and I endured the whole work week quite easily, as there were no temptations during the day andBut in the evening, following the rules, I ate everything with a clear conscience - pizza, meat, dumplings, cakes, various pastries, washed with a car or juice from packages. And then lay down on the couch in front of the TV. After I finished this horribleexperiment on myself, I got 3 kg of weight gain, constant heartburn and pain in the right upper quadrant (liver), as well as a rash on the face. Therefore, I advise you not to even think about this method of weight loss, because in addition to worsening allparameters, you will not receive anything.

Examinations by doctors and specialists

Review by a nutritionist

The first and main advantage of eating over time is the ability to speed up the metabolism as much as possible, because it is the accelerated metabolism that makes the body give up unnecessary pounds. Taking food of 200 g after 3 hours, you set 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 certainly be fed, therefore he easily throws away everything that has accumulated over many years without fear of a hunger strike. Overall, diet is the best thing a person 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. There are young men with different physiques - both thin and fat. And everyone returns 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 weak gain weight strictly according to the individual norm.