Speed per hour

26 March 2021

Dieting on time not only helps with weight loss, but also helps speed up 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 starving!

Most of the weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on fractional meals. His idea is that you should eat often and little by little. Even more detailed observance of this principle involves the so-called hourly diet, the rules of which establish not only a specific number of meals, but also their hourly connection to the time of day. Unlike most traditional 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.

Gasoline

The mechanism of weight loss with an hourly diet is based on the benefits of eating food in small portions at regular intervals. This approach offers several important advantages, including:

the absence of the 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 thorough digestion of the food consumed and full assimilation of useful elements;
a clear organization of daily routine and nutrition, the development of good eating habits.

In addition, if you eat every day at strictly at the same time, then the body will get used to a specific schedule, stop "fearing" hunger and save energy in reserves, because it "knows" thathe will soon receive a new portion of calories. In addition, the organs of the digestive system, as the next planned food intake approaches, begin to prepare and produce the appropriate enzymes, which has a beneficial effect on the digestion and assimilation 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 the most effective:

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

Warning!If in order to lose weight on a diet on time, the first option is chosen, 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 aperson who works. 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 varieties of this technique aim to activate the metabolism, because it is the slowed down metabolism that most often becomes the reason for putting on extra pounds. Therefore, when choosing an appropriate hourly meal plan for yourself, you need to start from your lifestyle and your own abilities.

There are also several options for the duration of the weight loss with an hourly diet. We can see:

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 proceed to proper nutrition;
alternating dietary and regular days according to the chosen schedule (5/5, 6/6, 7/7, 5/7, 5/10 and so on) until the goal is reached, but, ingenerally 1–1, 5 months.

Thus, the category of diets for losing weight on time includes a fairly diverse list of methods, united by one principle: to eat according to a clearly established schedule. Otherwise, they can vary widely and be completely different, ranging from a very difficult six-day express program to a very gentle alternation.

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 does not have their advantages, because it assumes a completely different diet 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;
the rest of the day, only drinking water, green tea or sugar-free infusions are allowed.

In many sources, this diet is positioned as "a novelty of modern dietetics, which allows you to easily, without breaking, without harming health and the need to consult a nutritionist to lose 5 to 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 then it is allowed to eat everything and in unlimited quantities. In addition, this way of eating can not be called harmless to health and allowed to be used without the consent of a specialist. In addition, hardly any of the doctors would approve of such a technique. Nonetheless, she has supporters and even there are positive reviews indicating very significant weight loss results. It is believed that during such a period it is impossible to eat so much to exceed the daily calorie intake, as a result, an energy deficit is created and the weight decreases.

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

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

Between meals, you need to drink 1. 5-2 liters of plain water, which will speed up metabolic processes, remove toxins and accumulated toxins. Salt should be minimized and sugar should be completely eliminated.

Important!Losing weight on time with diet is most effective when you need to shed a small amount of the last extra pounds. A fractional hourly 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.

Subject to 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 great advantage of using an hourly diet for weight loss is the ability to independently compose 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 time methods included in this category presupposes strict adherence to the proposed menu. It is designed for 6 days, is quite resistant, but also very effective.

6 days

yogurt and eggs for weight loss on a diet on time

The six-day hourly weight loss diet comes in two menu options. For six days, you can eat only one of the versions or alternate between them. 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 a. m. - 8: 00 a. m. - coffee or tea;
9: 00 a. m. - 10: 00 a. m. - 200 g of cottage cheese;
11: 00 a. m. - 12: 00 p. m. - 200 g of chicken breast;
1: 00 p. m. - 2: 00 p. m. - 1 chicken or 2 quail eggs;
3: 00 p. m. - 4: 00 p. m. - 200 ml of tomato juice;
5: 00 p. m. - 6: 00 p. m. - 1 apple;
7: 00 p. m. - 8: 00 p. m. - 200 ml of kefir.

Menu option 2:

7: 00 a. m. - 8: 00 a. m. - coffee or tea;
9 a. m. - 10 a. m. - 1 chicken or 2 quail eggs;
11h00 - 12h00 - 1 melted cheese, tea;
1: 00 p. m. - 2: 00 p. m. - 200 g of boiled fish, veal or chicken breast;
3: 00 p. m. - 4: 00 p. m. - 1 apple;
5: 00 p. m. - 6: 00 p. m. - 1 chicken or 2 quail eggs;
7: 00 p. m. - 8: 00 p. m. - 200 ml of kefir or fresh tomato.

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

For a week

The weekly menu for losing weight on an hourly diet is given as an example and does not require strict observance of both the set of components and the duration of the course. In the first option, the food is supposed to be 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 a. m. - 8: 00 a. m. - oatmeal in water or low-fat milk;
9 a. m. - 10 a. m. - grapefruit;
11: 00 a. m. - 12: 00 p. m. - boiled breast;
1: 00 p. m. - 2: 00 p. m. - meat broth with croutons or croutons;
3: 00 p. m. - 4: 00 p. m. - 1 chicken or 2 hard-boiled quail eggs;
5: 00 p. m. - 6: 00 p. m. - vegetable stew;
7: 00 p. m. - 8: 00 p. m. - dried fruits;
9: 00 p. m. - 10: 00 p. m. - kefir.

Tuesday:

7: 00 a. m. - 8: 00 a. m. - buckwheat porridge;
9 a. m. - 10 a. m. - kiwi;
11h00 - 12h00 - turkey fillet;
1: 00 p. m. - 2: 00 p. m. - green cabbage soup in meat broth;
3: 00 p. m. - 4: 00 p. m. - low fat ham sandwich;
5: 00 p. m. - 6: 00 p. m. - dressing;
7: 00 p. m. - 8: 00 p. m. - nuts;
9: 00 p. m. - 10: 00 p. m. - fermented baked milk.

Wednesday:

7: 00 a. m. - 8: 00 a. m. - rice porridge;
9 a. m. - 10 a. m. - pear;
11h00 - 12h00 - steamed sea fish;
1: 00 p. m. - 2: 00 p. m. - soup - broccoli puree;
3: 00 p. m. - 4: 00 p. m. - cheese sandwich;
5: 00 p. m. - 6: 00 p. m. - "Greek" salad;
7: 00 p. m. - 8: 00 p. m. - almond stones;
9: 00 p. m. - 10: 00 p. m. - curdled milk.

Thursday:

7: 00 a. m. - 8: 00 a. m. - steamed omelet;
9 a. m. - 10 a. m. - sweet and sour apple;
11h00 - 12h00 - steamed veal cutlets;
1: 00 p. m. - 2: 00 p. m. - mushroom soup;
3: 00 p. m. - 4: 00 p. m. - herb yogurt;
5: 00 p. m. - 6: 00 p. m. - Brush salad;
7: 00 p. m. - 8: 00 p. m. - cashew nuts;
9: 00 p. m. - 10: 00 p. m. - ayran.

Friday:

7: 00 a. m. - 8: 00 a. m. - muesli;
9: 00 a. m. - 10: 00 a. m. - orange;
11h00 - 12h00 - aspic or fish soufflé;
1: 00 p. m. - 2: 00 p. m. - okroshka;
3: 00 p. m. - 4: 00 p. m. - 1 chicken or 2 hard-boiled quail eggs;
5: 00 p. m. - 6: 00 p. m. - coleslaw;
7: 00 p. m. - 8: 00 p. m. - dried fruits;
9: 00 p. m. - 10: 00 p. m. - yogurt.

Saturday:

7: 00 a. m. - 8: 00 a. m. - cottage cheese with low-fat sour cream;
9 a. m. - 10 a. m. - apricots;
11h00 - 12h00 - cooked rabbit;
1: 00 p. m. - 2: 00 p. m. - cream of celery soup;
3: 00 p. m. - 4: 00 p. m. - Lean ham sandwich;
5: 00 p. m. - 6: 00 p. m. - grated carrots;
7: 00 p. m. - 8: 00 p. m. - pistachios;
9: 00 p. m. - 10: 00 p. m. - curdled milk.

Sunday:

7: 00 a. m. - 8: 00 a. m. - curd pudding;
9 a. m. - 10 a. m. - plums;
11h00 - 12h00 - seafood;
1: 00 p. m. - 2: 00 p. m. - beetroot;
3: 00 p. m. - 4: 00 p. m. - 1 chicken or 2 hard-boiled quail eggs;
5: 00 p. m. - 6: 00 p. m. - Tomato-cucumber salad with peppers and onions
7: 00 p. m. - 8: 00 p. m. - prunes stuffed with walnuts;
9: 00 p. m. - 10: 00 p. m. - kefir.

When using the diet, the diet menu changes slightly every 3 hours. Since in this case 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 rest can be doubled. The menu will look like this:

Monday:

7: 00 a. m. - 8: 00 a. m. - oatmeal in water or low-fat milk, grapefruit;
10: 00 a. m. - 11: 00 a. m. - boiled breast;
1: 00 p. m. - 2: 00 p. m. - meat broth with croutons or croutons, 1 hard-boiled egg;
4: 00 p. m. - 5: 00 p. m. - vegetable stew;
7: 00 p. m. - 8: 00 p. m. - dried fruits, kefir.

Tuesday:

7: 00 a. m. - 8: 00 a. m. - buckwheat porridge, kiwi;
10: 00 am - 11: 00 am - turkey fillet;
1: 00 p. m. - 2: 00 p. m. - green cabbage soup with meat broth, sandwich with low-fat ham;
4: 00 p. m. - 5: 00 p. m. - dressing;
7: 00 p. m. - 8: 00 p. m. - nuts, fermented baked milk.

Wednesday:

7: 00 a. m. - 8: 00 a. m. - rice porridge, 1 pear;
10: 00 am - 11: 00 am - steamed sea fish;
1: 00 p. m. - 2: 00 p. m. - broccoli puree soup, cheese sandwich;
4: 00 p. m. - 5: 00 p. m. - "Greek" salad;
7: 00 p. m. - 8: 00 p. m. - almonds, yogurt.

Thursday:

7: 00 a. m. - 8: 00 a. m. - steamed omelet, 1 green apple;
10: 00 am - 11: 00 am - steamed veal cutlets;
1: 00 p. m. - 2: 00 p. m. - mushroom soup, herb yogurt;
4: 00 p. m. - 5: 00 p. m. - Brush salad;
7: 00 p. m. - 8: 00 p. m. - cashew nuts, ayran.

Friday:

7: 00 a. m. - 8: 00 a. m. - muesli, orange;
10: 00 am - 11: 00 am - aspic or fish soufflé;
13: 00 - 14: 00 - okroshka, 1 chicken or 2 hard-boiled quail eggs;
4: 00 p. m. - 5: 00 p. m. - coleslaw;
7: 00 p. m. - 8: 00 p. m. - dried fruits, yogurts.

Saturday:

7: 00 a. m. - 8: 00 a. m. - cottage cheese with low-fat sour cream, apricots;
10: 00 am - 11: 00 am - cooked rabbit;
1: 00 p. m. - 2: 00 p. m. - cream of celery soup, lean ham sandwich;
4: 00 p. m. - 5: 00 p. m. - grated carrots;
7: 00 p. m. - 8: 00 p. m. - pistachios, yogurts.

Sunday:

7: 00 a. m. - 8: 00 a. m. - curd pudding, plums;
10: 00 am - 11: 00 am - seafood;
1: 00 p. m. - 2: 00 p. m. - beetroot, 1 chicken or 2 hard-boiled quail eggs;
4: 00 p. m. - 5: 00 p. m. - Tomato-cucumber salad with peppers and onions;
7: 00 p. m. - 8: 00 p. m. - prunes stuffed with walnuts, kefir.

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

"Golden hour"

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

foods allowed for weight loss on a diet on time

The meal time every day should be the same, which will set the body to the proper mode of operation. You can also choose it at your discretion. However, nutritionists recommend choosing lunch time (2: 00 p. m. to 3: 00 p. m. ), when the metabolic rate 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 until this time in the morning, and severe hunger will not have time to develop in the evening.

Alternation

This method of weight loss on an hourly diet is the most gentle, because in the classic version it involves alternation according to the 5/10 scheme, that is, after five days of dieting, the 10next days you need to eat. the usual way. To achieve the most pronounced result, it is recommended to eat directly during the diet with two-hour breaks, and during the period of "rest" also to follow a similar diet, but already at intervals of three hours and one. slightly larger portion.

buckwheat porridge for weight loss on an hourly diet

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

7: 00 a. m. - 8: 00 a. m. - buckwheat, oat or rice porridge;
9 a. m. - 10 a. m. - any fruit of your choice (citrus fruits, apples, pears, apricots, plums);
11: 00 a. m. - 12: 00 p. m. - cottage cheese;
1: 00 p. m. - 2: 00 p. m. - boiled chicken breast or fish fillet with cooked cabbage;
3: 00 p. m. - 4: 00 p. m. - any fermented milk drink;
5: 00 p. m. - 6: 00 p. m. - salad of fresh or boiled vegetables;
7: 00 p. m. - 8: 00 p. m. - nuts or dried fruits;
9: 00 p. m. - 10: 00 p. m. - any fermented milk drink.

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

breakfast (7: 00 a. m. - 8: 00 a. m. ) - any dish of porridge or eggs (omelet, scrambled eggs), fresh (coffee, tea);
lunch (10: 00 am - 11: 00 am) - fruit (preferably citrus, peach, pear or apple);
lunch (1: 00 p. m. - 2: 00 p. m. ) - soup with meat, mushrooms or legumes, a slice of bran bread, a drink (tea, coffee) without sugar;
afternoon snack (4: 00 p. m. - 5: 00 p. m. ) - fruit, as for lunch;
dinner (7: 00 p. m. - 8: 00 p. m. ) - meat or fish dish with vegetables.

Using this type of diet for an hour to lose weight will allow you to correct your figure without harming your health. This diet can be followed for an unlimited period.

Quit the diet

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

However, from such harsh options for hourly weight loss like "Golden Hour" or the Six Day Express Diet, the right outcome is definitely needed. After the "golden hour" method of nutrition, the return to the usual diet for yourself is carried out according to the following scheme:

a new meal is added every day, starting with breakfast, and if the "golden" hour was in the morning, then from lunch;
only healthy diet products are used to compose the menu;
as new meals are added, the amount of food consumed during the "golden hour" is reduced.

In the same way, you need to get out of the six-day express diet, only you need to increase not the number of meals, but the volume and composition of the portions. It is very reasonable to add a small amount (approximately 50-100g) of healthy foods from the Allowed Food List to each meal until the individual daily calorie intake is reached.

As a result of such an exit, both in the first and in the second case, the correct transition to the correct nutrition should be achieved. 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, then the body will get used to it, and the likelihood of a new set will drop significantly.

Contraindications

In general, using an hourly diet to lose weight in its classic versions has absolutely no contraindications. But since, in addition to the need to strictly adhere to the hourly diet, this also assumes a significant limitation in the volume of portions simultaneously with a decrease in the daily calorie content of the menu, it is not recommended to follow such a technique inthe following cases:

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

At the same time, the rigid hourly regimes described above have many more contraindications. They are prohibited in the presence of almost all serious health disorders, especially with pathologies such as:

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

Also, using any type of diet to lose weight on time is absolutely unsuitable for disorganized people who cannot follow a specific schedule and daily routine. Moreover, such techniques will be very difficult to follow if you are too busy or carry out activities related to regular business trips.

Reviews and results of those who lost weight

Reviewed by a 22 year old woman

About a year ago, I was interested in the "Golden Hour" regime, the critics of which were very surprised by their contradictions. Many have written that the technique is excellent and allows you to lose 10 kg in a month without hunger. But there were still 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 do not have time to eat during the day, all I had to do was refuse breakfast and set aside "golden time" for the meal. having dinner. I lasted the whole week of work quite easily, because during the day there were no temptations or opportunities for snacks. But in the evening, following the rules, I ate everything in all conscience - pizza, meat, dumplings, cakes, various pastries, drizzled with cola or packaging juice. And then lie down on the sofa in front of the TV. After completing this terrible experience on myself, I received 3 kg of weight gain, constant heartburn and pain in the upper right quadrant (in the liver), as well as a rash on myface. So I advise you not to even think about this method of weight loss, because apart from the deterioration of all parameters, you will not get anything.

Opinions of doctors and specialists

Testimonial from a nutritionist

The first and main advantage of on-time nutrition is the ability to speed up the metabolism as much as possible, because it is the accelerated metabolism that causes the body to give up unnecessary kilograms. By taking a 200 g meal after 3 hours, you are setting a special program for the body. He quickly gets used to it, begins to understand that there is a diet and at a certain point he will be sure to be fed, therefore, he easily gets rid of everything that has accumulated for many years, without fear of hunger strike. In general, a diet is the best that a person needs to maintain their 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 heights go there - both skinny and fat. And all come back beautiful and fit, because they live and eat strictly according to the diet. This allows everyone to get in shape: the overweight lose weight, the skinny gain, and strictly to the individual norm.