A diet for weight loss, where you need to eat every 2 hours, is an effective method for losing weight for those people who are used to snacking frequently. The hourly nutrition system helps normalize metabolism, restore the functioning of the digestive organs, speed up metabolism and get the desired result for a long time.
Diet after 2 hours: what is it?
The “every 2 hours” diet, the menu of which is presented in this article, is an hourly nutrition program, the essence of which is to eat food at certain intervals. The most commonly used method is the “2 by 2” method, when a person should eat every 2 hours.
So, about 7–8 meals per day should be served, depending on the weight loss regime. At the same time, the caloric intake remains at a minimum level - up to 1200 kcal (-+200 kcal) per day. That is, each meal accounts for about 170 kcal.
The “eat every 2 hours” diet is convenient for busy people who spend the whole day at work. They get used to short-term snacks, so small portions in case of weight loss will not be perceived by the body as starvation.
Menu
Diet by the clock involves strict adherence to meal times. You can plan a diet schedule by the hour individually, depending on your personal daily routine, for example, starting at 8:00 and ending with the last meal at 22:00. The main rule of the diet is to eat small portions every 2 hours, no more than 100 grams. You can eat every 3 hours, but when on a diet, increase the volume of one serving to 200 grams. If for any reason the nutritional schedule has been disrupted and the eating hours have been lost, you should start the diet again.
Menu for a week with a diet by the hour (volume of 1 serving = no more than 100 g):
Monday:
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- 7:00 – Oatmeal;
- 9:00 – Orange;
- 11:00 – Boiled chicken fillet;
- 13:00 – Broth with croutons;
- 15:00 – Hard-boiled egg;
- 17:00 – Vegetable stew;
- 19:00 – Dried fruits;
- 21:00 – A glass of kefir.
Tuesday:
- 7:00 – Buckwheat porridge;
- 9:00 – Kiwi;
- 11:00 – Baked turkey fillet;
- 13:00 – Green cabbage soup;
- 15:00 – Toast with ham;
- 17:00 – Vinaigrette;
- 19:00 – Walnuts;
- 21:00 – A glass of fermented baked milk.
Wednesday:
- 7:00 – Rice porridge;
- 9:00 – Pear;
- 11:00 – Steamed pike perch;
- 13:00 – Cream of broccoli soup;
- 15:00 – Whole grain bread sandwich with cheese;
- 17:00 – Greek salad;
- 19:00 – Almonds;
- 21:00 – A glass of yogurt.
Thursday:
- 7:00 – Steamed omelet with 2 eggs;
- 9:00 – Green apple;
- 11:00 – Steamed beef cutlets;
- 13:00 – Mushroom soup;
- 15:00 – Natural yogurt with herbs;
- 17:00 – “Brush” salad;
- 19:00 – Cashew;
- 21:00 – A glass of ayran.
Friday:
- 7:00 – Muesli;
- 9:00 – Grapefruit;
- 11:00 – Fish soufflé;
- 13:00 – Okroshka;
- 15:00 – Soft-boiled egg;
- 17:00 – White cabbage salad;
- 19:00 – Dried fruits;
- 21:00 – A glass of natural yogurt.
Saturday:
- 7:00 – Low-fat cottage cheese, seasoned with yogurt;
- 9:00 – 2 apricots;
- 11:00 – Stewed rabbit meat;
- 13:00 – Celery soup;
- 15:00 – Rye bread sandwich with ham;
- 17:00 – Grated carrot salad;
- 19:00 – Pistachios;
- 21:00 – A glass of yogurt.
Sunday:
- 7:00 – Curd pudding;
- 9:00 – 2 plums;
- 11:00 – Seafood;
- 13:00 – Beetroot soup;
- 15:00 – Hard-boiled egg;
- 17:00 – Salad of cucumber, tomato and bell pepper;
- 19:00 – Prunes stuffed with nuts;
- 21:00 – A glass of kefir.
“Eat every 2 hours and lose weight”: what are the principles of nutrition?
This method of losing weight is considered quite variable. It may vary slightly, it all depends on time, material capabilities and the state of the human body. However, there are a number of standard rules that all people losing weight should follow:
- eat 1000–1300 kcal per day, while 75% of the daily requirement should occur in the first half of the day (before 14:00-15:00);
- eat 100–150 g of food at one time, with 5–6 meals per day. You should eat often, but in small portions;
- Drink liquid only after meals, preferably 1–1.5 hours after a meal. During the diet, it is forbidden to drink food with water, tea or juice;
- give up flour, salty, smoked foods, add plant foods to the diet;
- cook all food by steaming or stewing.
Nutritionists do not recommend using copious amounts of spices and salt when preparing dishes. The use of olive or sunflower oil is allowed in minimal quantities. One of the main principles of the system is a healthy diet with vitamins and mineral components. The “eat every 2 or 3 hours” diet does not imply aggressive eating principles. Those losing weight can eat lean meat, cereals, vegetables and fruits. You only need to give up harmful products.
Nutritionists advise alternating protein meals with carbohydrates. For example, it is better to start the morning with carbohydrates; they help energize the body and set it up for work. For breakfast, it is best to eat oatmeal with a cup of natural coffee. Closer to lunch, you need to have a small portion of cottage cheese with yogurt. At lunchtime, the emphasis is again on carbohydrate dishes - vegetable soups, salads. It is advisable to end the day with protein food - boiled chicken fillet, baked fish, cottage cheese.
Physical exercise is encouraged in the process of losing weight. The emphasis should be on cardio training, swimming, and race walking. Strength exercises are allowed, but in moderation. Exercises and gymnastics can be done at home.
Approximate diet for 6 days
Experts have compiled a menu that includes 8 techniques:
| Diet day | First | Second | Third | Fourth | Fifth | Sixth |
| 7:00 | Oatmeal | Rice porrige | Buckwheat | Cottage cheese with berries | Fruit salad | Oatmeal with berries |
| 9:00 | Plums | Handful of cherries | Green apple | Apricot | Pear | Grapefruit |
| 11:00 | Green tea with a slice of cheese | Dried fruits compote | Kefir | Cabbage salad | Yogurt | Dried fruits compote |
| 13:00 | Vegetable broth | Chicken soup | Stewed cabbage with a piece of fish | Broccoli with chicken pieces | Vegetable broth | Buckwheat with turkey breast |
| 15:00 | Skim cheese | Two boiled eggs | Kiwi | Applesauce | Ryazhenka | Cabbage salad |
| 17:00 | Salad of tomatoes and cucumbers | Beet salad | Carrot salad | Fruit salad | Boiled egg with chicken breast | Cottage cheese casserole |
| 19:00 | Handful of dried fruits | Nuts | Orange | Green tea with a spoon of honey | Peach puree | Green apple |
| 21:00 | Kefir | Yogurt | Dried fruits compote | Yogurt | Kefir | Green tea |
To avoid getting bored with the menu, it is recommended to consume a lot of berries, fruits and vegetables . You can prepare salads, side dishes, and soups from them.
For breakfast, you should definitely prepare porridge, or cottage cheese or fruit salad to fill up and energize your body.
During the day you need to eat meat, fish with a side dish or vegetable broth. Boiled eggs, vegetable salads, and dairy products are great for dinner.
Porridge should be cooked in water. To make them tasty, fruits or berries are added to them. Salt and sugar are used in minimal quantities. The only sweets allowed are dried fruits and honey.
The “every 2 hours” diet: what can and cannot be eaten?
Eating every 2 hours for weight loss is not considered an aggressive method of losing excess weight. The nutrition system does not imply giving up vitamin and balanced foods. You just need to reduce the number of servings and give up unhealthy foods. What products can you use while losing weight:
- meat. Nutritionists allow the use of lean meats - chicken, turkey, rabbit. All products are steamed or thoroughly dried;
- cereals During the period of weight loss, you can eat buckwheat and oatmeal, but it is better to eat them in the first half of the day. Porridge can be salted, the use of butter is prohibited;
- dairy products. Low-fat and natural dairy products are allowed - yogurt, cottage cheese, kefir;
- juices Desirable independent production;
- broths. The consumption of meat soups should be kept to a minimum; vegetable broths or lean borscht can be added to the diet;
- vegetables and fruits. The emphasis should be on fresh fruits with minimal calorie content - cabbage, carrots, broccoli, apples, pears;
- fish products. It is acceptable to eat lean fish (cod, trout), seafood (seaweed, shrimp).
To get more plant substances, you should eat walnuts or almonds. But in moderation, as they contain enough calories. The “300 grams every 2–3 hours” diet involves avoiding the following products:
- semi-finished products;
- fat meat;
- smoking;
- sausages;
- fruits with high calorie content;
- fast food;
- carbonated drinks;
- flour products;
- sweets.
The use of spices, sauces, and food additives should be minimized.
Diet by the clock “in 2 hours”: menu for the week
Eating every 2 hours for weight loss implies strict adherence to the daily routine. To eat every 2 hours, you need to get up no later than 9 a.m. and go to bed before midnight. So, up to 7-8 meals a day. If you violate the regime, your metabolism will start to work slowly, which will lead to slow results. The entire principle of the hourly nutrition system is based on adherence to the regime and restoration of metabolic processes.
A sample menu for the day looks like this:
- morning (8:00) - a cup of coffee, oatmeal with water and a little honey;
- snack (10:00) - low-fat cottage cheese with natural yogurt, some nuts, green tea;
- lunch (12:00) - vegetable soup, a piece of black bread;
- snack (14:00) - fresh vegetable salad, 1 loaf of bread;
- afternoon snack (16:00) - green apple;
- dinner (18:00) - a little boiled fish, seasoned with lemon juice.
At 20:00 you can drink a glass of fermented baked milk or kefir with a low fat content. You can skip this meal if you have already accumulated enough calories during the day. During the week, the menu can be modified and new products added. But the principle should remain the same - alternating protein and carbohydrate meals.
Hour diet menu
One of the options to lose weight on an hourly diet is to create a balanced nutrition plan yourself and gradually lose weight by 4-5 kg per month. For those in need of quick results, an hourly rotation system is offered:
- 5 days of fasting;
- 10 days – regular meals at intervals of 2 hours. Only fried and sweet foods are excluded from the diet.
Approximate fasting day menu:
| 1st option | 2nd option | 3rd option | |
| 7:00 | A cup of natural coffee without sugar. | A mug of green tea. | A glass of milk. |
| 9:00 | 100 g cottage cheese with berries. | A portion of oatmeal. | 1 fresh or boiled carrot with 1 spoon of sour cream |
| 11:00 | Grapefruit. | Orange. | Green apple. |
| 13:00 | Vegetable soup. | 100 g boiled veal, 1 grain toast. | 100 g vegetable salad and 100 g steamed fish. |
| 15:00 | 1 chicken egg or 2 quail eggs. | 100 g low-fat cheese. | 100 g low-fat cottage cheese. |
| 17:00 | Beet and carrot salad. | Cabbage salad. | Spring salad of cucumbers or radishes. |
| 19:00 | 10 pieces. pre-soaked prunes. | 8-10 pcs. dried apricots. | Orange. |
| 21:00 | A glass of kefir with 0% fat content. | A glass of rosehip infusion. | A glass of water with squeezed lemon. |
For 5 such fasting days, a loss of 4-5 kg is possible. Then a 10-day break is taken, during which fractional meals continue, but without such strict restrictions. If necessary, the cycle resumes again.
How long does the diet last, and when can I expect results?
You can lose weight on the hourly diet in 1 to 3 weeks. The desired period is 14 days. The feeding system is not considered aggressive and can be used several times a year, but with sufficient breaks. You can notice the first result within 4–6 days. At the same time, the difference in kilograms may not be entirely noticeable; the result will be visible in volumes and shapes.
In 2 weeks, women lose up to 8 kg. But in order to consolidate the result, you need to follow the rules for exiting the diet. You should gradually add prohibited foods to your diet and increase your caloric intake by 100–150 kcal per day. Otherwise, the lost pounds may return again.
IMPORTANT! Informational article! Before use, you should consult a specialist.
