Meal schedule for weight loss: diet by time

What is the correct diet

Before you schedule your meals by the clock for weight loss and derive the optimal formula for nutritional supplements, you need to find out what is generally meant by proper nutrition. To lose weight, you need to eat vegetables and fruits, while not forgetting that the body needs proteins and vitamins. With proper nutrition, food intake should be regular at certain time intervals.

According to research by physiologists, when eating food at the same time, the human body begins to develop conditioned reflex connections. Automatically, approximately 30-60 minutes before a meal, preparatory work begins in the body, which plays an important role in the digestion process. This will help you lose weight, so don't forget about it!

Meal time

When you decide to create an individual diet plan for weight loss, keep in mind that the main criterion that determines the time of eating is the feeling of hunger. It can be identified by the following sign: when thinking about unattractive food, saliva begins to secrete - in this case, it is not the stomach that needs food more, but the tongue.
The surest impulse to eat is hunger. Otherwise, if you succumb to the deception of appetite, you can easily gain excess weight.

Health Benefits of a Meal Schedule

A balanced meal involves not only moderation, but also balance and regularity. If a person follows a strict daily routine, after a period of time his body develops a conditioned reflex. This promotes the appearance of appetite within a certain period of time.

The benefits of the schedule are manifested in the following nuances:

The regime regulates the amount of food entering the body. With the right approach and the absence of digestive problems, your appetite will not allow you to eat more than necessary;
When developing appetite, the digestive tract is maximally prepared for food intake. Food is better digested, nutrients are absorbed by the body in full;
A diet plan for weight loss helps increase hormone levels for normal well-being.

The only caveat is that when determining a suitable schedule, many factors should be taken into account, including physical activity during the day and sports.

Diet for weight loss

Breakfast is the most important meal of the day and should be rich in protein. Second breakfast is a light and low-carb meal, during which you can limit yourself to a glass of juice or kefir. As for lunch, it should be a balanced meal consisting of sources of protein (for example, fish, chicken) and a small amount of healthy carbohydrates. You need to have an afternoon snack with carbohydrates in the form of porridge and fruit. And dinner, like lunch, should be well balanced.

Meals by hour

To lose weight and make your menu complete, it is best to use fractional 5 meals a day. This includes main meals and a couple of snacks. In general, to determine the frequency of meals, you need to take into account your age, work activity, workday routine and the state of your body. An adult should eat 2.5-3.5 kg of food per day, but one should not eat too much. Overeating is indicated by drowsiness, shortness of breath and a feeling of heaviness in the pancreas. An approximate hourly regimen of proper nutrition for weight loss:

First breakfast – 7:00.
Second breakfast – 10:00.
Lunch – 13:00.
Afternoon snack – 16:00.
Dinner – 19:00.

Week schedule

The correct diet for weight loss for 7 days should be developed taking into account the biological rhythm of a person, regardless of whether he is a “lark” or a “night owl”. To do this, you can consult with a knowledgeable nutritionist who will help you create the optimal program and calculate the required number of calories for your healthy diet. This will speed up metabolism, i.e. metabolism. Meals by time for weight loss:

Breakfast – from 7 to 9 am.
Lunch – from 11 to 12 noon.
Lunch – from 13 to 15 pm.
Snack – from 16 to 17 days.
Dinner - from 18 to 20 pm.

Monthly schedule

If you are looking for a monthly diet plan, then use the list above, which will also work well for a 30-day schedule. In this case, it is very important to calculate the calorie content of dishes and products - use a special calculator or calorie table. In addition, you need to calculate your caloric intake in kcal using the formula: 0.65 (0.655 for women) + weight (kg) x 13.7 (9.6) x height (cm) x 5 (1.8) + age x 6.8 (4.7). If you are physically active, multiply the resulting number by 1.3.

The benefits of the regime for weight loss

It is a scientifically proven fact that subordinating the daily routine to the natural biorhythms of a person has a beneficial effect on overall health. And for losing weight, this is one of the main components of success.

What medical professionals say about this:

Waking up regularly at the same time triggers active metabolic processes in the morning, so even breakfast gives a surge of strength, not a new layer of fat.
8 hours of healthy sleep is the key to losing weight. There are many examples where a nocturnal lifestyle, even in the absence of excessive nutrition, leads to excess weight.
Training within a given period of the day leads to increased tissue function and increases the efficiency of exercise by 20%.
Healthy eating in the absence of a diet at a strictly allotted time leads to a loss of 2-4 kilograms per week.
Following a daily routine reduces the likelihood of stress, which is almost always the main cause of excess weight gain.
Diet. The results of Pavlov's experiments also apply to people. Enzymes are released on a schedule, which leads to better digestion of food.

Timed diet for weight loss

Portions for this diet should be relatively small. The menu should include cereals, grains, vegetable fats (instead of animal fats), fish, meat, dairy products and other components that can be easily combined with each other. Meal schedule for weight loss by the hour, which must be strictly adhered to to achieve results:

8:00 – rice/buckwheat/oatmeal porridge with water.
10:00 – apple.
12:00 – low-fat cottage cheese.
14:00 – boiled chicken breast with cabbage.
16:00 – low-fat yogurt.
18:00 – salad.
20:00 – dried fruits.
22:00 – kefir.

What should be a healthy diet for weight loss?

A rational diet will be effective and bring health benefits if you additionally observe the calorie content of the diet and the ratio of BZH (proteins, fats, carbohydrates) in it. We have developed several effective nutrition programs.

"Fit"

A strict menu designed for 1200 kcal per day. It provides five meals a day with a reduced amount of complex carbohydrates (cereals, vegetables, fruits) to 90 g or 100 g, as well as proteins. Simple carbohydrates in the form of sugar are completely excluded, and instead of a sweetener, the Fitparad 7 sweetener is used. To ensure that the body does not lack energy and you feel full, the amount of healthy fats in the diet has been increased to 50 g per day. They saturate well, give energy and are not stored by the body, increasing excess weight.

Daily routine for losing weight for a woman

When thinking about your diet, keep in mind that fats should make up no more than 20 percent of your daily calorie intake, and carbohydrates should be about 50 percent. As for proteins, their amount is calculated according to the principle: 1.5 g per 1 kg of weight. Often, protein is used for weight loss, which is low-calorie and very nutritious, but it will only work in conjunction with training. The daily routine should include:

Rise and fall. Try to wake up and go to sleep at the same time.
Do exercises - physical activity should be about 15 minutes.
You should not skip your morning meal.
Include 3 main meals and 2 snacks in your menu.
Make time for other physical activities, for example, going to the gym or swimming pool.

Common Mistakes

No one is immune from mistakes, but some of them can be easily avoided.

Let's look at the most common problems when following a daily routine:

Dream. Every person has days when they just can’t fall asleep. The next day passes slowly, and the daily routine may simply be disrupted once and for all. There are several reasons for poor sleep, and you can fight them:
Emotional load. In this case, you need to take a leisurely walk before going to bed and drink a glass of warm milk.
Intense hard work in the evening. A warm bath and a light massage will help here.
The necessary amenities have not been created. A dark, cool room with normal humidity is required. If pajamas are used, they should not be tight.
Nutrition. The main mistake of all those losing weight is cutting down on the number of meals or going on a strict diet. Neither the first nor the second method will help achieve good results for a long period.
Weekend. If everyone's weekday is scheduled, and there is no time to be distracted by anything, then the long-awaited weekend brings relaxation. You can’t sleep off, eat up, or sink into the arms of the sofa for the whole day. It’s hard not to give in to temptation, but it’s possible.
Training until you lose consciousness. Another common problem for beginners. Exercise should make you tired, not faint. We must remember that classes are too much of a luxury for every day and a week for recovery.

Daily routine with workouts

A nutritional schedule for quick weight loss should be combined with physical activity. After waking up, for example, at 6:30, do a light exercise and take water procedures. Next, around 7:30, have breakfast, after which you can go to school/work. If there is nothing to do, then the time from 9:00 to 10:00 is the best time to exercise. The second breakfast should be at 10:00, after which you can devote time to work and study until 12:00. The rest of the daily routine:

12:30-13:00 – slow walk.
13-15 hours – study/work, followed by a fruit snack.
16 -17 hours – sports.
6 p.m. – light dinner
19-20 hours – walk, household chores.
20 -22 hours - rest.
22 - 22:30 - getting ready for bed.

The influence of daily routine on weight loss

Following a daily routine for a person losing weight is accompanied by improvements in well-being. Having created a personal daily routine, a person becomes active, his absent-mindedness disappears, his communication improves, his well-being improves, and his sleep normalizes. With constant adherence to the regime, stress resistance is developed and the psycho-emotional state improves. Among the main advantages are:

Beneficial effects on the body, hardening;
Formation of discipline;
Developing the habit of exercising daily;
There is no need to overeat;
Full and restful sleep.

To achieve rapid weight loss, you need to follow a daily routine, adapting your body to certain actions in the allotted time.