Diet by the hour

26 March 2021

Diet by the hour 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 of the weight loss techniques recommended by nutritionists for proper and healthy weight loss are based on split meals. His idea is that you should eat often and little by little. An even more detailed observance of this principle involves the so-called diet by the hour, the rules of which establish not only a specific number of meals, but also their hourly binding to time during the day. Unlike most traditional dietary diets, which require significant food 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 losing weight on a diet by the hour 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 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 consumed food and complete assimilation of useful elements;
clear organization of the daily routine and nutrition, the 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" that it will soon receive a new portion of calories. In addition, the organs of the digestive system, when the next planned intake of food approaches, begins to prepare and produce the appropriate enzymes, which has a beneficial effect on the digestion and assimilation of nutrients.

Moreover, 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 of exclusively those dishes or products that are included in the list of allowed;
the second diet - there are 200 grams every 3 hours, using the same diet food.

Attention!If for weight loss on a diet by the hour 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 a 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 varieties of this technique are aimed at activating metabolism, since it is the slowed down metabolism that most often becomes the reason for gaining extra pounds. Therefore, when choosing a suitable hourly meal plan for yourself, you should proceed 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 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 rather diverse list of methods, united by one principle - eating according to a clearly established time schedule. Otherwise, they can vary significantly and be completely different, ranging from a very tough 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, since 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 is 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 to lose 5-10 kg per week. "But all this absolutely does not correspond to reality, since it cannot be easy to endure a day without food, even if then it is allowed to eat everything in unlimited quantities. In addition, this way of eating cannot be called harmless to health and allowed for use without the consent of a specialist. Moreover, hardly any of the doctors would approve of such a technique. Nevertheless, she has supporters and even there are positive reviews indicating very significant weight loss results. It is believed that during such a period of time it is impossible to eat so much to exceed the daily caloric intake, therefore, an energy deficit is created and weight is reduced.

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

lean meat and fish, seafood;
low-fat dairy and fermented milk products;
chicken and quail eggs;
bran, whole grain, rye bread;
cereal 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, which will accelerate metabolic processes, remove accumulated toxins and toxins. Salt should be kept to a minimum and sugar should be completely eliminated.

Important!Losing weight on a diet by the hour is most effective when you need to get rid of a small amount of the last extra pounds. A fractional hourly diet is capable of accelerating metabolism, activating the burning of subcutaneous fat and preventing the formation of new deposits, which will quickly lead the weight to the individual norm.

Subject to all the rules and the recommended menu, weight loss on average 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 by the hour for weight loss is the ability to independently compose a menu for every day. There is no need to count calories for this - you only 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, is quite tough, but also very effective.

6 days

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

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 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 of 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 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;
19: 00 - 20: 00 - 200 ml of kefir or fresh tomato.

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

For a week

The weekly menu for weight loss on a diet by the hour 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, 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 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 kernels;
21: 00 - 22: 00 - curdled milk.

Thursday:

7: 00 - 8: 00 - steam omelet;
9: 00 - 10: 00 - sweet and sour apple;
11: 00 - 12: 00 - steamed veal 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 or fish soufflé;
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 - Lean ham sandwich;
17: 00 - 18: 00 - grated carrots;
19: 00 - 20: 00 - pistachios;
21: 00 - 22: 00 - curdled 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-cucumber salad with bell 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, then some of these components can be combined, and the amount of the remaining 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 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 - almond kernels, yogurt.

Thursday:

7: 00 - 8: 00 - steam omelet, 1 green apple;
10: 00 - 11: 00 - steamed veal 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 - aspic or fish soufflé;
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 - celery cream soup, sandwich with lean ham;
16: 00 - 17: 00 - grated carrots;
19: 00 - 20: 00 - pistachios, yogurt.

Sunday:

7: 00 - 8: 00 - curd 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-cucumber salad with bell 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 in terms of a set of essential nutrients.

"Golden hour"

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

allowed foods for weight loss on a diet by the hour

The meal time every day should be the same, which will tune the body to the appropriate mode of operation. You can also choose it at your discretion. However, nutritionists recommend choosing lunchtime (from 14: 00 to 15: 00), when the metabolic rate and the activity of the digestive system increase. In addition, this is the middle of the daily wakefulness 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 the most gentle, since in the classical version it involves an alternation according to the 5/10 scheme, that is, after five dietary days, the next 10 days you need to eat in the usual way. To obtain the most pronounced result, it is recommended to eat directly during the diet with two-hour breaks, and during the "rest" period also adhere to a similar regimen, but already at three-hour intervals and a slightly larger portion size.

buckwheat porridge for weight loss on a diet by the hour

An approximate menu of dietary 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 - boiled chicken breast or fish fillet with stewed cabbage;
15: 00 - 16: 00 - any fermented milk drink;
17: 00 - 18: 00 - salad from fresh or boiled vegetables;
19: 00 - 20: 00 - nuts or dried fruits;
21: 00 - 22: 00 - any fermented milk drink.

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

breakfast (7: 00 - 8: 00) - any porridge or egg dish (omelet, scrambled eggs), fresh (coffee, tea);
lunch (10: 00 - 11: 00) - fruits (preferably citrus, peach, pear or apple);
lunch (13: 00 - 14: 00) - soup with meat, mushrooms or legumes, a slice of bran bread, a drink (tea, coffee) without sugar;
afternoon tea (16: 00 - 17: 00) - fruits, as for lunch;
dinner (19: 00 - 20: 00) - meat or fish dish with vegetables.

Using just this kind of diet for an hour for weight loss will allow you to correct your figure without harm to your health. This regime can be followed for an unlimited time.

Exiting the diet

During the period of losing weight on a diet by the hour, 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 weight if you continue to eat properly. In addition, the dietary 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 as the "Golden Hour" or the six-day express diet, the right way out is definitely required. After the "gold-hour" method of nutrition, the return to the usual diet for oneself is carried out according to the following scheme:

one new meal is added daily, starting with breakfast, and if the "golden" time was in the morning, then from lunch;
only healthy dietary 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 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 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 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 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 likelihood of a new set will significantly decrease.

Contraindications

In general, the use of a diet by the hour 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 assumes a significant limitation of the volume of portions 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, the rigid hourly diets described above have much 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 prescribed.

In addition, using any kind of diet for weight loss by the hour is absolutely not suitable for disorganized people who cannot follow a specific schedule and daily routine. Also, such techniques will be very difficult to follow if you are too busy or conduct 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 her, calling her too hungry and unhealthy. I decided to check everything on my own experience. Since by the nature of my activity I often have no time to eat during the day, all I had to do was refuse breakfast and set aside "golden time" for dinner. I lasted the whole working week quite easily, since during the day there were no temptations and no opportunities for snacks. But in the evening, following the rules, I ate everything with a clear conscience - pizza, meat, dumplings, cakes, various pastries, washed down with cola or juice from packages. And then lay down on the couch in front of the TV. After completing this terrible experiment on myself, I received 3 kg of weight gain, constant heartburn and pain in the right upper quadrant (in the liver), as well as a rash on my face. So I advise you not to even think about this method of losing weight, because apart from deterioration in all parameters, you will not get anything.

Reviews of doctors and specialists

Feedback from a nutritionist

The first and main advantage of nutrition in time is the ability to accelerate metabolism as much as possible, because it is the accelerated metabolism that makes the body give up unnecessary kilograms. 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 understand that there is a regime and at a certain time he will be sure to be fed, therefore, he easily dumps everything that has been accumulated over many years, without fear of hunger strike. In general, a regimen is the best that a person needs to maintain weight and health. It is necessary to accustom to it from childhood. Take the example of a soldier in the army. Young men of various builds go there - both thin and fat. And all come back beautiful and fit, because they live and eat strictly according to the regime. This allows everyone to get in shape: the fat ones lose weight, and the skinny ones gain, and strictly to the individual norm.