Hourly diet

26 March 2021

The hourly diet helps not only to lose weight, but also to 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 one month without going hungry!

Most 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 gradually. An even more detailed observance of this principle involves the so-called hourly diet, whose rules establish not only a specific number of meals, but also their hourly link to the hour of the 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 hourly weight loss in a diet is based on the benefits of eating food in small portions at regular intervals. This approach offers several important benefits, including:

the absence of an 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 caloric content of the daily diet, which is due to decreased 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 and nutritional routine, development of correct eating habits.

In addition, if you eat every day strictly at the same time, your body will get used to a specific time, stop being "afraid" of hunger and save energy in the reserves, as it "knows" that it will soon receive a new portion ofcalories. 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 the digestion and assimilation of nutrients.

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

the first diet - every 2 hours, eat 100 grams exclusively of the 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.

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

Both varieties of this technique aim to activate the metabolism, since it is the slower metabolism that most often becomes the reason for gaining extra pounds. Therefore, when choosing an hourly meal plan that is right for you, you should proceed based on your lifestyle and your own abilities.

There are also several options for the duration of weight loss on an hourly diet. It can be observed:

for many years, but at the same time it is extremely important to monitor the balance and integrity of the menu;
until the desired result is obtained, and then switch 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) also until the goal is reached, but, as a rule, 1-1, 5 months.

Thus, the hourly weight loss diets category includes a very diverse list of methods, united by one principle - eating according to a clearly established schedule. Otherwise, they can vary significantly and be completely different, ranging from a very difficult six-day express program to a very smooth 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 its advantages, since it assumes a completely different energy scheme. Its rules are as follows:

food should be eaten 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, it is only allowed to drink water, green tea or herbal infusions without sugar.

In many sources, this diet is positioned as "a novelty of modern dietetics, which allows you to pass easily, without breaking, without harming your health and the need to consult a nutritionist to lose 5 to 10 kg per week". But all this does not correspond to reality, since it cannot be easy to go a day without eating, even though it is then allowed to eat everything and in unlimited quantities. In addition, this form of feeding cannot be considered harmless to health and its use may be allowed without the consent of a specialist. Furthermore, it is unlikely that any of the doctors would approve of this technique. However, she has supporters and there are even positive reviews indicating very significant weight loss results. It is believed that during this period of time it is impossible to eat so much that it exceeds the daily caloric intake, therefore, an energy deficit is created and the weight is reduced.

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 list of allowed includes:

lean meats and fish, seafood;
low-fat dairy products and fermented dairy products;
chicken and quail eggs;
bran, whole grain, rye bread;
cereal cereals;
starchless vegetables, herbs;
sugar-free fruits and nuts, 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. The salt must be kept to a minimum and the sugar must be completely eliminated.

Important!Losing weight on an hourly diet is most effective when you need to get rid of a small amount of the last few extra pounds. A fractional hourly diet is able to speed up the metabolism, activating the burning of subcutaneous fat and preventing 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 to 8 kg. In this case, the result depends a lot on the initial body weight and other characteristics of the body.

Sample menu

The great advantage of using an hourly diet to lose weight is the possibility to independently compose a menu for every day. There is no need to count calories for this - you just need to use the allowed foods, weigh the 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 resistant, but also very effective.

6 days

yogurt and eggs for weight loss on an hourly diet

The Six-Day Hourly Weight Loss Diet comes in two menu options. For six days, you can eat only one version 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 should be sugar-free.

Option 1 of the menu:

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 melted cheese, tea;
13: 00 - 14: 00 - 200 g of cooked 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 week-long break, during which you must follow the principles of proper nutrition. Then, the weight loss process can be repeated.

For a week

The weekly slimming menu with hourly diet is given as an example and does not require strict compliance with the set of components and the duration of the course. In the first option, the food should be eaten with an interval of two hours and the volume of the portion should not exceed 100 grams. The diet is very balanced and therefore suitable for long-term use.

Monday:

7: 00 - 8: 00 - oats in water or skimmed milk;
9: 00-10: 00 - grapefruit;
11: 00-12: 00 - cooked breast;
13: 00 - 14: 00 - broth with croutons or croutons;
15: 00 - 16: 00 - 1 chicken or 2 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;
1: 00 pm - 2: 00 pm - green cabbage soup in broth;
15: 00-16: 00 - sandwich with lean ham;
17: 00 - 18: 00 - vinaigrette;
19: 00-20: 00 - walnuts;
21: 00 - 22: 00 - fermented cooked milk.

Wednesday:

7: 00 - 8: 00 - rice porridge;
9: 00-10: 00 - pear;
11 am - 12 pm - steamed sea fish;
1 pm - 2 pm - soup - broccoli puree;
15: 00 - 16: 00 - cheese sandwich;
17: 00 - 18: 00 - "Greek" salad;
19: 00 - 20: 00 - almonds almonds;
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 veal chops;
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 boiled quail eggs;
17: 00-18: 00 - coleslaw;
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 - stuffed rabbit;
13: 00 - 14: 00 - celery cream soup;
15: 00 - 16: 00 - Thin ham sandwich;
17: 00-18: 00 - grated carrots;
19: 00-20: 00 - pistachios;
21: 00 - 22: 00 - curdled milk.

Domigo:

7: 00 - 8: 00 - curd pudding;
9: 00-10: 00 - plums;
11: 00-12: 00 - seafood;
1: 00 pm - 2: 00 pm - beet;
15: 00 - 16: 00 - 1 chicken or 2 boiled quail eggs;
17: 00 - 18: 00 - Tomato and cucumber salad with peppers and onions;
19: 00 - 20: 00 - plums stuffed with nuts;
21: 00-22: 00 - kefir.

When using the diet, the diet menu changes slightly every 3 hours. As in this case the weight of a portion can reach 200 g and the number of meals is reduced to five, some of these components can be combined and the rest can be doubled. The menu will look like this:

Monday:

7: 00 - 8: 00 - oats in water or skim milk, grapefruit;
10: 00-11: 00 - cooked breast;
13: 00 - 14: 00 - broth with croutons or croutons, 1 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;
1: 00 pm - 2: 00 pm - green cabbage soup with broth, sandwich with lean ham;
16: 00-17: 00 - vinaigrette;
19: 00 - 20: 00 - walnuts, fermented boiled 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 grains, yogurt.

Thursday:

7: 00-8: 00 - steamed omelet, 1 green apple;
10: 00-11: 00 - steamed veal chops;
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 am - 11 am - aspic or fish soufflé;
13: 00 - 14: 00 - okroshka, 1 chicken or 2 boiled quail eggs;
16: 00-17: 00 - coleslaw;
19: 00 - 20: 00 - dried fruit, yogurt.

Saturday:

7: 00-8: 00 - cottage cheese with skimmed cream, apricots;
10: 00-11: 00 - stuffed rabbit;
13: 00 - 14: 00 - celery cream soup, thin ham sandwich;
16h00 - 17h00 - grated carrots;
19: 00 - 20: 00 - pistachios, yogurt.

Domigo:

7: 00 - 8: 00 - curd pudding, plums;
10: 00-11: 00 - seafood;
13: 00 - 14: 00 - beets, 1 chicken or 2 boiled quail eggs;
4: 00 pm - 5: 00 pm - Tomato-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 to maintain a balanced diet in terms of a set of essential nutrients.

"Golden hour"

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

foods allowed for weight loss on an hourly diet

Meal times every day should be the same, which will adjust the body to the proper mode of operation. You can also choose at your discretion. However, nutritionists recommend choosing a lunch time (from 2: 00 pm to 3: 00 pm), when the metabolic rate and digestive tract activity increase. In addition, we are in the middle of the daily waking period, so it is not very difficult to wait for this time in the morning, and also intense hunger will not have time to develop at night.

Alternation

This method of slimming with an hourly diet is the most gentle, as in the classic version it involves alternating according to the 5/10 scheme, that is, after five days of dieting, in 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 at two hour intervals, and during the "rest" period also adhere to a similar regime, but at three hour intervals and with a slightly larger portion.

buckwheat porridge for weight loss on an hourly diet

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

7: 00 - 8: 00 - buckwheat, oats or rice porridge;
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 - cooked chicken breast or fish fillet with cooked cabbage;
15: 00-16: 00 - any fermented milk drink;
17: 00-18: 00 - fresh or cooked vegetable salad;
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 dish of 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 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 just this type of diet for an hour to lose weight will allow you to correct your body without harming your health. This regime can be followed for an unlimited time.

Leaving the diet

During the weight loss period with an hourly diet, the body quickly gets used to fractional nutrition at the same time, and the stomach visibly shrinks in size. Therefore, once you have stopped the course, it is very easy to maintain your 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 a lifetime.

However, from difficult hourly weight loss options such as the "Golden Hour" or the six-day express diet, the right way out is definitely necessary. After the "golden hour" nutrition method, the return to the usual diet for yourself is carried out according to the following scheme:

a new meal is added daily, starting with breakfast, and if the "golden" time was in the morning, then 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 off the six-day express diet, you just need to increase not the number of meals, but the volume and the composition of the portions. It is more reasonable to add a small amount (about 50-100 g) of healthy foods to the list of allowed foods at each meal until the individual daily caloric intake is reached.

As a result of such an exit, in both the first and the second case, the correct transition to the correct nutrition must be achieved. In the future, it is recommended to lead an active lifestyle and do a fasting day once a week. The main thing is to keep the weight gained in the first 6 months, so the body gets used to it and the likelihood of a new set decreasing significantly.

Contraindications

In general, the use of hourly diet to lose weight in its classic versions has no contraindications. But since, in addition to the need to strictly follow the hourly diet, it also assumes a significant limitation of the portion volume simultaneously with a decrease in the daily caloric content of the menu, such a technique is not recommended to be followed in the followingcases:

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 strict 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 liver failure;
diabetes mellitus, hypertension, VSD;
mental eating disorders (anorexia, bulimia);
diseases in which special dietary tables are prescribed.

In addition, using any type of diet to lose weight per hour is not absolutely suitable for disorganized people who are unable to follow a specific daily schedule and routine. In addition, these techniques will be very difficult to follow if you are very busy or undertake activities related to regular business trips.

Assessments and results of those who lost weight

Reviewed by a woman, 22 years old

About a year ago, I became interested in the "Golden Hour" diet, whose criticisms were very surprising for its contradictions. Many wrote that the technique is excellent and helps to lose 10 kg in a month without hunger. But there were even more people who spoke negatively about her, calling her very hungry and sick. I decided to check everything out from experience. Since, due to 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 reserve "golden time" for dinner. I put up with the whole workweek quite easily, because during the day there were no temptations or opportunities for snacks. But at night, following the rules, I ate everything with a clear conscience - pizza, meat, cookies, cakes, various pastries, drizzled with cola or packaging juice. And then he lay down on the couch in front of the TV. After completing this terrible experience with myself, I received 3 kg of weight gain, heartburn and constant pain in the upper right quadrant (in the liver), in addition to a rash on the face. So I advise you not to even think about this method of losing weight, because in addition to the deterioration in all parameters, you will not achieve anything.

Assessments by doctors and specialists

Testimonial from a nutritionist

The first and main advantage of nutrition over time is the ability to accelerate metabolism as much as possible, as it is the accelerated metabolism that causes the body to give up unnecessary pounds. By taking a 200 g meal after 3 hours, you establish a special program for the body. He gets used to it quickly, begins to understand that there is a regime and at a certain moment he will be sure to be fed, so he easily dumps everything that has 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 get used to it from childhood. Take the example of an army soldier. Young men from various backgrounds go there - skinny and fat. And they all come back beautiful and fit, because they live and eat strictly according to the regime. This allows everyone to get in shape: overweight people lose weight, thin people gain weight, and strictly according to the individual norm.