Diet by the hour

26 March 2021

The hourly diet helps not only to lose weight but also to speed up the 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 weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on split eating. His idea is that you should eat often and little by little. An even more detailed observance of this principle includes the so-called hourly diet, the rules of which determine not only a specific number of meals, but also their connection for hours with the time of day. Unlike most traditional dietary diets, which require significant dietary restrictions, 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 in a diet by the hour is based on the benefits of eating food in small portions at regular intervals. This approach offers several important benefits, including:

lack of exhausting feeling of hunger, 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 complete digestion of food consumed and complete assimilation of useful elements;
clear organization of daily routine and nutrition, development of correct eating habits.

In addition, if you eat every day strictly at the same time, then the body will get used to a specific schedule, stop "being afraid" of hunger and save energy in reserves, because it "knows" thatwill soon take on a new portion of calories. In addition, the organs of the digestive system, when the next planned intake of food is approaching, begin to prepare and produce the right 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 diet time per hour, can be different. The following options are considered the most effective:

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

Attention!If for weight loss in a diet according to the hour, the first option is chosen, in which you have 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 second diet is used (every 3 hours), the menu will be 5 traditional meals a day, which is optimal for busy people.

Both varieties of this technique are intended to activate the metabolism, as it is the slowed metabolism that most often becomes the reason to gain extra pounds. Therefore, when choosing a suitable hourly meal plan for yourself, you need to proceed from your lifestyle and your abilities.

There are also several options for the duration of weight loss in 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 obtained, and then switch to the right food;
alternate 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, 1–1, 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 schedule. Otherwise, they can vary considerably and be completely different, ranging from a very difficult six-day expression program to a very smooth alternation.

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 does not have their advantages, as 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 any restrictions;
during the rest of the day, only drinking water, green tea or sugar-free herbal infusions are allowed.

In many sources, this diet is positioned as "a novelty of modern diet, which allows you to easily, without spoiling, without harming health and the need to consult a nutritionist to lose 5-10 kg per week". But all this absolutely does not correspond to reality, as it can not be easy to endure a day without food, even if then allowed to eat everything and in unlimited quantities. In addition, this way of eating can not be called harmless to health and be allowed for use without the approval of a specialist. Moreover, it is unlikely that any of the doctors will adopt such a technique. However, she has supporters and even has positive reviews that show very important weight loss results. It is believed that during such a period of time it is impossible to eat so much as 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 in an hourly diet, it is important not only to eat healthy foods, but also to monitor their calorie content. The allowed list includes:

lean meats and fish, seafood;
low-fat dairy products and fermented milk;
chicken and quail eggs;
bran, whole grains, 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, remove toxins and accumulated toxins. Salt should be kept to a minimum and sugar should be completely eliminated.

Important!Losing weight on a diet for hours is most effective when you need to get rid of a small amount of the last extra pounds. A partial diet per hour is capable of speeding up metabolism, activating the burning of subcutaneous fat and preventing the formation of new deposits, which will quickly lead the weight to the individual rate.

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

Sample menu

The great advantage of using an hourly diet for weight loss is the ability to independently design a menu for each day. There is no need to calculate calories for this - you should only use permitted foods, weigh portions and consume them at a set time. Only one of the hourly methods included in this category presupposes strict adherence to the proposed menu. Designed for 6 days, it is quite tough, but also very effective.

6 days

yogurt and eggs for weight loss in a diet for hours

The Six-Day Foreign 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 group of products:

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

Other products may not be used. There are no restrictions on drinks, but they should 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 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, 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 tomatoes.

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 process can be repeated.

For one week

The weekly menu for weight loss in a diet by the hour is given as an example and does not require full observance of both ingredients and the duration of the course. In the first option, food is supposed to be taken with a two-hour interval and a serving 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 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 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 gravy;
15: 00 - 16: 00 - low fat bacon sandwich;
17: 00 - 18: 00 - vinaigrette;
19: 00 - 20: 00 - nuts;
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 - cottage cheese.

Thursday:

7: 00 - 8: 00 - steam omelette;
9: 00 - 10: 00 - sweet and sour apples;
11: 00 - 12: 00 - steamed beef cutlets;
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 soufflés or fish;
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 - kos.

Saturday:

7: 00 - 8: 00 - low-fat sour cream cottage cheese;
9: 00 - 10: 00 - apricots;
11: 00 - 12: 00 - boiled rabbit;
13: 00 - 14: 00 - soup with celery cream;
15: 00 - 16: 00 - Lean ham sandwich;
17: 00 - 18: 00 - grated carrots;
19: 00 - 20: 00 - pistachio;
21: 00 - 22: 00 - cottage cheese.

Sunday:

7: 00 - 8: 00 - cottage cheese pudding;
9: 00 - 10: 00 - plum;
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-cucumber salad with peppers and onions;
19: 00 - 20: 00 - prunes stuffed with nuts;
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 ingredients can be combined and the remaining amount 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 soup 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 gravy, low-fat bacon sandwich;
16: 00 - 17: 00 - vinaigrette;
19: 00 - 20: 00 - nuts, 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 kernels, yogurt.

Thursday:

7: 00 - 8: 00 - Steam omelette, 1 green apple;
10: 00 - 11: 00 - steamed beef cutlets;
13: 00 - 14: 00 - mushroom soup, yogurt with herbs;
16: 00 - 17: 00 - Brush salad;
19: 00 - 20: 00 - cashew nuts, ayran.

Friday:

7: 00 - 8: 00 - muesli, orange;
10: 00 - 11: 00 - fish or fish soufflés;
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, yoghurt.

Saturday:

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

Sunday:

7: 00 - 8: 00 - cottage cheese pudding, plums;
10: 00 - 11: 00 - seafood;
13: 00 - 14: 00 - beets, 1 chicken or 2 hard boiled 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 customized to your liking using approved products from the same category. This will help maintain a balanced diet towards a set of essential nutrients.

"Golden Hour"

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

foods allowed for weight loss in a diet for hours

The meal time every day should be the same, which will tune the body to the proper way of functioning. 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 period, so it is not very difficult to wait for this time in the morning, and also severe hunger will not have time to develop in the evening.

alternation

This method of losing weight on a diet by the hour is gentler, as 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 in the usual way. To get the most pronounced result, it is recommended to eat directly during the diet with a two-hour break and during the "rest" period also adhere to a similar regimen, but already at three-hour intervals and a slightly larger size ofpart.

buckwheat porridge for weight loss in a diet for hours

An approximate menu of diet days should be designed 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 - boiled chicken breast or fish fillet with boiled 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 "holiday" days the menu can be as follows:

breakfast (7: 00 - 8: 00) - any porridge or egg dish (omelette, 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 whole wheat bread, a drink (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 for weight loss will allow you to correct your figure without harming your health. This mode can be followed indefinitely.

Getting off the diet

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

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

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

Almost in the same way, you need to get out of the expressed six-day diet, you just need to increase not the number of meals, but the volume and composition of portions. It is most reasonable 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 caloric intake is achieved.

As a result of such an exit, in both the first case and the second case, the correct switch to the right food must be obtained. In the future, it is recommended to lead an active lifestyle and have a fasting day 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 chances of a new group will decrease significantly.

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 diet for hours, it also assumes a significant limitation of portion volume simultaneously with a decrease in the daily calorie 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, solid 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, renal and hepatic failure;
diabetes mellitus, hypertension, VSD;
mental eating disorders (anorexia, bulimia);
diseases in which special dietary tables are described.

Moreover, using any kind of diet for weight loss by the hour is not absolutely suitable for disorganized people who can not follow a specific schedule and daily routine. Also, such techniques will be very difficult to follow if you are very busy or doing 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 for their 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 him, calling him overly hungry and unhealthy. I decided to check everything in my experience. Since by the nature of my activity, I often do not have time to eat during the day, all I had to do was skip breakfast and set the "golden time" for dinner. I extended the whole working week quite easily, as during the day there were no temptations and opportunities for appetizers. But in the evening, following the rules, I ate everything with a clear conscience - pizza, meat, cakes, pastries, various pastries, washed with cola or juice from the packaging. And then he lay on the sofa in front of the TV. After completing this horrible experiment on myself, I got 3 kg weight gain, persistent heartburn and pain in the right upper quadrant (in the liver), as well as a rash on the face. So I advise you not to even think about this method of weight loss, because other than deterioration in all parameters, you will not get anything.

Reviews of doctors and specialists

Evidence from a nutritionist

The first and foremost advantage of timely nutrition is the ability to speed up metabolism as much as possible, because it is accelerated metabolism that makes the body give up unnecessary pounds. Taking a meal of 200 g after 3 hours, 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 he will make sure to feed himself, therefore, he easily throws away everything that has been accumulated for many years, without fear of hunger strike. In general, a diet is the best that 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. Young men with different builds go there - thin and thick. And they all come back beautiful and fit because they live and feed strictly according to the regime. This allows everyone to take shape: the overweight lose weight, and the weak ones gain, and strictly according to the individual norm.