What is an hourly diet? The list of permitted and prohibited products, important rules, an example of the menu. What results does this diet allow to achieve? As for drinks, preference should be given to herbal decoctions and fresh juices from vegetables and / or fruits. You also need to drink plenty of water - 1.5-2 liters per day. By the way, water is an ideal addition to this diet, since when it is supplied to the body in the right amount, it has a very good effect on speeding up the metabolism. As such, your main meals should be structured around cereals, vegetables, and lean meats and / or fish. They need to be supplemented with berries, vegetables, fruits. For example, for breakfast it is good to eat oatmeal in water with berries, you can dine with soup (no potatoes!) In low-fat broth, and a piece of meat, poultry or fish with vegetable salad would be an ideal dinner. You can snack on dried fruits, fruits, nuts and the right sandwiches - for example, whole grain bread with vegetables, a slice of chicken breast or wheat bran bread with honey, etc. In general, as you can see, it turns out to be a very appetizing and not at all boring diet.
Prohibited foods on the hourly diet menu
Now let's see what we have to give up. Well, firstly, from all the obvious dangers, of course, chips, carbonated drinks, packaged juices, fast food, convenience foods, alcohol, etc. It must be remembered that in this diet we are working to normalize the intestines and we do not need preservatives, flavors and other chemicals, which are present in large quantities in the composition of the above products.
However, it is better not to return to all the indicated harmfulness after the end of the diet, since they will not give anything good to your body, except perhaps for momentary emotional pleasure.
In addition, you will have to refuse:
- Fatty meat - primarily pork and lamb;
- Fat bird - this includes a duck and a goose;
- Legumes - peas, beans, etc., as they contain a lot of starch;
- Dairy and fermented milk products of high fat content;
- All smoked meats, including sausages and sausages - they, however, should not be consumed in any form at all, it is better to cook homemade ham from chicken or turkey, if you really want to pamper yourself;
- Any pasta;
- Bread and pastries made from refined wheat flour;
- Confectionery.
As for coffee and strong tea, both black and green, it is also better to refuse these drinks during the diet. In addition, salt and sugar should be kept to a minimum. The latter can be replaced with honey and natural syrups - agave, stevia, etc., and instead of salt, use seasonings and spices, however, it is also undesirable to be zealous with them, especially with unnatural ones, which contain chemical flavor enhancers.
Permitted and prohibited foods on the hourly diet are shown in the table:
| Can | It is forbidden |
| Beef, veal, rabbit | Pork, lamb |
| Chicken, turkey | Goose, duck |
| Homemade ham, pastroma | Ready-made sausages, sausages, convenience foods and fast food |
| Any fish and seafood | Crab sticks, store fish pates, riets, etc. |
| Cereals and cereals | Legumes, pasta |
| Dairy and fermented milk products of low fat content | Dairy and fermented milk products of high fat content |
| Vegetables without or with reduced starch | High starch vegetables: potatoes, pumpkin, corn |
| Apples, citrus fruits, pears, plums, peaches | Banana, grapes |
| Any berries and mushrooms | Sugar jams, pickles |
| Nuts and dried fruits | Confectionery |
| Honey | Sugar |
| Bread made from rye, whole grain, bran flour | Refined wheat flour bread, baked goods, cakes |
| Vegetable oils | Butter |
| Water, freshly squeezed juices, herbal decoctions, sugar-free compotes | Carbonated drinks, coffee, strong tea, packaged juices |
As you can see, the hourly diet is not even so much a diet as a transition to a healthy diet, which excludes excessively fatty foods, unhealthy foods, as well as foods that can be eaten without harm to the body only in small quantities.
Nutritional rules for an hourly diet for weight loss
Well, now let's move on to the fun part - the nutritional rules of the hourly diet, which provide it with high efficiency. And the most important of them is this: it is very important not to delay food intake in time and, moreover, skip it altogether. Therefore, before switching to food by the hour, think about whether you can fulfill this condition and whether a busy schedule will not interfere with you.
There are three diet options to choose from - every hour, every 2 hours, and every 3 hours. The first option is practiced very rarely, because it requires too careful control, and if a person leads an active life, it is extremely difficult to adhere to such a scheme. Therefore, we recommend that you immediately choose from the options - every 2 hours and every 3 hours.
These are the rules that apply to these diets:
- 2 hours … In this case, each next meal should come no later than 2 hours after the end of the previous one. Serving size should not exceed 100 grams. The diet is well suited for those who have a relatively free schedule, since you need to eat about 6-8 times a day, depending on the sleep and wakefulness regime.
- 3 hours … Here, meals are assumed every 3 hours, while the serving size limit is doubled to 200 grams. This diet will be more convenient for busy people. It suggests 5-6 meals a day, depending on sleep and wakefulness.
In both cases, the menu is compiled based on personal preferences, but, of course, with reference to the list of permitted and prohibited products. Also, in both cases, you need to stop eating 2-3 hours before bedtime.
Please note that you must also adhere to the rule of gentle heat treatment. Frying and smoking should be excluded, but cooking, stewing, baking in the oven or grilling is allowed. Do not forget about the rate of water. It is calculated simply - 30 ml per kilogram of weight. This means that if you weigh 70 kg, you need to drink 2.1 liters of clean water. It's important to start your day with a couple of glasses of room temperature water - ideally, take it slowly before breakfast. If you don't like pure water, add a slice of lemon, a cucumber, a sprig of mint - any ingredient that will make the drink delicious. Finally, it is worth considering another very important point regarding the main rule of the diet - you cannot skip a meal. Some adherents of this diet, and even weight loss experts, question this postulate: what if you don't want to eat, you still need to eat? And here we must remember the secret of the diet's success - it lies in accelerating the metabolism, and for this task it is very important to eat at the same time and constantly “throw firewood into the furnace”. To get rid of the lack of hunger for the next meal, you can simply reduce the amount of the previous meal or its calorie content.
The restriction of portions of 100 and 200 grams works only in one direction: you cannot exceed the limit, but, of course, you can eat less. There are a number of current studies that dispute the effectiveness of the hourly diet. They appeal that this kind of nutrition leads to a constant load on the digestive system, which in itself is not very good, and also causes a constantly high level of insulin, due to which the body simply cannot begin to burn fat, and the diet cannot be effective. Perhaps these studies have a logical justification, however, firstly, along with them, there are studies that assert the opposite, and secondly, what is much more important - the diet has been tested over years of practice, it has a huge number of grateful followers who do not only put in order the body, but also improved health.
Weekly Hourly Diet Menu
In general, the list of foods allowed on an hourly diet is not small, and therefore it is not so difficult to compose a personal menu, guided by individual preferences. However, we will still give an example of a diet to make it easier for you to navigate in the first couples.
We will schedule meals for meals every 2 hours, if you choose a 3-hour diet, you can simply transfer part of the snacks to an increase in the portion of the main meals. So, consider the menu of the hourly diet for weight loss for every day:
Monday
- 7:00 - oatmeal porridge on the water with berries;
- 9:00 - orange;
- 11:00 - chicken fillet and cucumber slices on whole grain bread;
- 13:00 - mushroom soup;
- 15:00 - steam omelet;
- 17:00 - vegetable salad;
- 19:00 - dried fruits;
- 21:00 - kefir.
Tuesday
- 7:00 - buckwheat porridge with mushrooms;
- 9:00 - kiwi;
- 11:00 - baked turkey fillet with sliced vegetables;
- 13:00 - vegetable cream soup;
- 15:00 - toast with low-fat ham, preferably homemade;
- 17:00 - vinaigrette;
- 19:00 - walnuts;
- 21:00 - fermented baked milk.
Wednesday
- 7:00 - rice porridge;
- 9:00 - pear;
- 11:00 - boiled fish with broccoli;
- 13:00 - cabbage soup with chicken breast broth;
- 15:00 - toast with low-fat cheese and tomato slices;
- 17:00 - Greek salad;
- 19:00 - almonds;
- 21:00 - curdled milk.
Thursday
- 7:00 - steam omelet with sliced vegetables;
- 9:00 - apple;
- 11:00 - steamed chicken cutlet, a slice of whole grain bread;
- 13:00 - fish soup without potatoes;
- 15:00 - natural yoghurt with fruit;
- 17:00 - vegetable salad;
- 19:00 - cashews;
- 21:00 - kefir.
Friday
- 7:00 - homemade granola with honey with kefir or natural low-fat yogurt;
- 9:00 - peach;
- 11:00 - toast with homemade fish paste and cucumber;
- 13:00 - mushroom soup without potatoes;
- 15:00 - boiled egg;
- 17:00 - salad of beets, carrots and cabbage;
- 19:00 - dried fruits;
- 21:00 - natural yogurt.
Saturday
- 7:00 - low-fat cottage cheese with berries;
- 9:00 - grapefruit;
- 11:00 - chicken fillet stewed with vegetables;
- 13:00 - broccoli puree soup;
- 15:00 - rye bread toast with chicken breast and tomato;
- 17:00 - vegetable salad;
- 19:00 - pistachios;
- 21:00 - curdled milk.
Sunday
- 7:00 - oatmeal in the water with berries;
- 9:00 - kiwi;
- 11:00 - vegetable and seafood salad;
- 13:00 - beetroot without potatoes;
- 15:00 - steam omelet;
- 17:00 - Greek salad;
- 19:00 - dried fruits;
- 21:00 - kefir.
As you can see, the diet turns out to be very diverse, but it is not at all necessary to follow it strictly. You can replace foods with similar calorie content and BJU, add various permitted drinks and increase the total daily calorie content as you need it. However, the rules for serving size and meal times must not be violated!
Also note that if you are snacking on nuts and / or dried fruits, you need to go far from the upper portion of the portion - eating 100 grams of nuts is clearly not worth it, they are very satisfying and high in calories, 20-30 grams will be quite enough.
The result of an hourly diet for a week
As we said at the beginning of the article, the hourly diet gives noticeable results when it is followed for a long time. With a reasonable diet, which does not imply an extreme reduction in calories, you will lose weight at a rate of 1.5-2 kilograms per week, which means that in a month the result will already be noticeable.
Weight will go away faster if you combine diet with physical activity - and it is not necessary to sign up for a gym, it is enough to exercise responsibly at home in the first couples and run in the morning and / or in the evening.
It is also worth noting that the more excess weight you have, the faster it will go away. However, once a certain limit is reached, progress will slow down. At the same time, you should not lower the calorie content, have patience, and progress will continue. Finally, it must be said about such an important feature of the diet as the habit of eating in small portions - this, by the way, is one of the key points of maintaining a long-term effect. With constant overeating, the stomach stretches, and with prolonged nutrition of 100-200 grams, it returns to normal size, as a result, satiation comes earlier and the likelihood of overeating, which means that the stomach is stretched again significantly decreases.
How to eat on an hourly diet - watch the video:
The Hourly Diet is a proven diet for years. It allows not only to lose weight, but also to improve health, primarily of the gastrointestinal tract. At the same time, the diet does not imply hunger strikes and too strict restrictions - you can eat every 2-3 hours, any healthy and not too fatty foods. An hourly diet gives good results without stress, both physiologically and psychologically.
