Hourly diet

26 March 2021

The hourly diet helps not only to lose weight, but also to speed up the metabolism and tune the body for fat burning. Get a list of allowed foods and 4 menu options, lose up to 8 kg in one 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 need to eat often and little by little. An even more detailed observance of this principle concerns the so-called hourly diet, whose rules establish not only a certain number of meals, but also their hourly constraint to the time of day. Unlike most traditional diet 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 for losing weight on an hourly diet is based on the benefits of eating small portions of food at regular intervals. This approach offers 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, due to a decrease in appetite and the ability to control portion sizes;
normalization of metabolism, more complete digestion of the food consumed and complete assimilation of useful elements;
clear organization of daily routine and nutrition, development of correct eating habits.

Also, if you eat strictly at the same time every day, your body will get used to a specific schedule, stop "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 food intake approaches, begin to prepare and produce the appropriate enzymes, which have a beneficial effect on digestion and assimilation of nutrients.

Also, the number of meals and the time intervals between them, as well as the timing 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 allowed;
the second diet consists of eating 200 grams every 3 hours, using the same dietary food.

Warning!If for weight loss on an hourly diet, the first option is chosen, in which it is necessary to eat in two hours, 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 the metabolism, as it is the slowed 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 abilities.

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

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, 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) even until the goal is reached, but, as a rule, 1–1, 5 months.

Therefore, the category of hourly weight loss diets 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, from a very tough six-day express program to a very gentle alternation.

Also, 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, as it assumes 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 unsweetened herbal teas are allowed.

In many sources, this diet is positioned as "a novelty of modern dietetics, which allows you to easily lose 5-10 kg per week, without breaking down, without harm to health and the need to consult a nutritionist". But all this absolutely does not correspond to reality, since it cannot be easy to endure a day without food, even if it is then allowed to eat anything and 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. However, it has supporters and there are also positive reviews that indicate very significant weight loss results. It is believed that during such a period of time it is impossible to eat so much that it exceeds the daily calorie intake, therefore an energy deficit is created and weight decreases.

In any case, for the most effective weight loss on an hourly diet, it is important not only to eat 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 grains, rye bread;
cereals cereals;
non-starchy vegetables, herbs;
unsweetened fruit and dried fruit, berries;
nuts, seeds, honey;
natural vegetable oils.

Between meals, you should drink 1. 5 - 2 liters of plain 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.

Important!Losing weight on an hourly diet is most effective when you need to shed a small amount of the last few extra pounds. A fractional hourly diet is able to accelerate metabolism, activate the burning of subcutaneous fat and prevent the formation of new deposits, which will quickly bring 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 body characteristics.

Sample menu

The great advantage of using an hourly diet to lose weight is the ability to independently compose a menu for every day. You don't need to count calories for this - just use allowed foods, weigh portions and consume them at a specific time. Only one of the hourly modalities included in this category presupposes strict adherence to the proposed menu. It is designed for 6 days, it is tough enough, but also very effective.

6 days

yogurt and eggs for weight loss by the hour

The six-day hourly weight loss diet 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;
low-fat meat;
hard-boiled eggs;
tomato juice.

It is not possible to use other products. There are no restrictions on drinks, but they must be sugar-free.

Menu option no. 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 no. 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 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, it is necessary to take a break for a week, during which it is necessary to adhere to the principles of proper nutrition. Then the weight loss process can be repeated.

For a week

The weekly menu for weight loss on an hourly diet is given as an example and does not require strict adherence to both the components and the duration of the course. In the first option, food should be taken with an interval of two hours 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 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 broth;
15: 00 - 16: 00 - sandwich with lean ham;
17: 00 - 18: 00 - vinaigrette;
19: 00 - 20: 00 - nuts;
21: 00 - 22: 00 - fermented cooked 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 - steamed omelette;
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 - herbal yogurt;
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 soufflé;
13: 00 - 14: 00 - okroshka;
15: 00 - 16: 00 - 1 chicken or 2 hard-boiled quail eggs;
17: 00 - 18: 00 - coleslaw;
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 - 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 - ricotta 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 - plums stuffed with walnuts;
21: 00 - 22: 00 - kefir.

When using the diet, the diet menu changes slightly every 3 hours. Since in this case the weight of one portion can reach 200 g and the number of meals is reduced to five, some of these components can be combined and the quantity of the remainder 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 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 broth, sandwich with lean ham;
16: 00 - 17: 00 - vinaigrette;
19: 00 - 20: 00 - nuts, fermented cooked 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 omelette, 1 green apple;
10: 00 - 11: 00 - steamed veal cutlets;
13: 00 - 14: 00 - mushroom soup, herbal yogurt;
16: 00 - 17: 00 - Brush salad;
19: 00 - 20: 00 - cashews, 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 - coleslaw;
19: 00 - 20: 00 - dried fruit, 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 - ricotta 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 and cucumber salad with peppers and onions;
19: 00 - 20: 00 - plums stuffed with walnuts, 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 range 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 need to adhere to the list of recommended products.

foods allowed for weight loss on an hourly diet

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 (2: 00 pm to 3: 00 pm), when the metabolic rate and digestive system activity increase. In addition, this is the middle of the daily waking period, so it is not very difficult to wait for this hour in the morning, and even severe hunger will not have time to develop in the evening.

Alternation

This method of losing weight with an hourly diet is the most delicate, since in the classic version it provides an alternation according to the 5/10 scheme, that is, after five dietary days, the next 10 days when you have to eat in 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 "rest" period also adhere to a similar regimen, but already at three-hour intervals and a slightly larger portion.

buckwheat porridge for weight loss on a diet by the hour

An approximate menu of dietary days should be drawn up according to the following principle:

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

On days of "rest" 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 bran 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 to lose weight will allow you to correct your figure without harm to health. This regimen can be followed for an unlimited time.

Exit from the diet

During the weight loss period on an hourly 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 weight if you continue to eat correctly. In addition, the diet option with a fully balanced menu or based on the principle of rotation can be followed throughout 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 absolutely necessary. After the "golden hour" method of feeding, the return to the usual diet for oneself is carried out according to the following scheme:

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

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 portions. It is more reasonable to add a small amount (around 50-100g) of healthy foods from the allowed food list to each meal until your individual daily calorie intake is reached.

As a result of such output, both in the first and in the second case, the correct transition to the correct power supply should be obtained. In the future, it is recommended to lead an active lifestyle and to do a day of fasting once a week. The main thing is to maintain the weight gained for the first 6 months, then the body will get used to it and the likelihood of a new set will significantly decrease.

Contraindications

In general, the use of 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, it also presupposes a significant limitation of the volume of portions at the same time as the decrease in the daily calorie content of the menu, this technique is not recommended to be followed in the following cases:

during pregnancy and lactation;
with complex chronic diseases;
during the recovery period after severe 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 all serious health ailments, 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.

Furthermore, the use of any type of diet to lose weight by the hour is absolutely not suitable for disorganized people who cannot follow a specific program and daily routine. Furthermore, these techniques will be very difficult to follow if you are too busy or have 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 great and helps lose 10 kg in a month without hunger. But there were also more people who spoke negatively about her, calling her too hungry and unhealthy. I decided to check everything out on my experience. Since by the nature of my business I often don't have time to eat during the day, all I had to do was refuse breakfast and reserve the "golden moment" for dinner. I managed the whole work week quite easily, as there were no temptations and no snacks during the day. But in the evening, following the rules, I ate everything with a clear conscience: pizza, meat, gnocchi, cakes, various pastries, washed down with cola or packet juice. And then lie down on the sofa 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 the deterioration of all parameters, you will not achieve anything.

Reviews of doctors and specialists

Testimony of a nutritionist

The first and main benefit of nutrition over time is the ability to speed up metabolism as much as possible, because it is the accelerated metabolism that causes the body to give up unnecessary kilograms. Taking a meal of 200 g after 3 hours, you set up a special program for the body. He quickly gets used to it, begins to understand that there is a regime and at some moment he will be sure that he is fed, therefore, he easily dumps everything that has been accumulated over so many years, without fear of hunger strike. In general, a regimen is the best a person needs to maintain weight and health. It is necessary to get used to it since childhood. Let's take the example of a soldier in the army. Young men of different builds go there, both thin and fat. And they all return beautiful and fit, because they live and eat strictly according to the regime. This allows everyone to get back in shape: the overweight lose weight, the thin gain, and strictly according to the individual norm.