Chrononutrition. What is it, weekly menu for weight loss, reviews from doctors

07/10/2015 / Diets

Disputes around the topic of proper nutrition arise constantly. A modern person does not need to be convinced that high-quality and varied foods are needed to ensure that the body receives the necessary fats, proteins, carbohydrates, as well as microelements and vitamins. The higher the status of people, the more carefully they plan their lifestyle: limiting the consumption of unnecessary calories, playing sports, leading an active lifestyle and finding different hobbies.

There is an opinion that over time, a person’s financial situation and his success will be determined by the absence of excess weight. Is this why so much attention has recently been paid to all kinds of diets and fashionable nutrition systems?

Chrono-nutrition theory

The founder of chrononutrition is considered to be a nutritionist from France, Patrick Leconte. The method is suitable for people who do not want to limit themselves in food. A balanced system is based on cleansing: toxins are gradually removed from the body, which helps reduce body weight. According to Lecomte's theory, any product is fully absorbed if the food was taken at a certain time.

Patrick Leconte recruited Dr. Alan Delabeau to the study. During the experiment, scientists found that catalysts (enzymes) involved in almost all biochemical reactions are capable of accelerating metabolic processes. The system does not guarantee quick results - the weight will stabilize within several months. After 20-30 days, the person will get used to the new regime.

The main goal of the technique is to cleanse the body of waste and toxins. Chrononutrition cannot be considered a diet - the systems have different principles. The human body synthesizes hormones at a certain time - it is this factor that the technique relies on. After waking up, there is an accelerated production of cortisol, which is responsible for regulating digestive processes.

During this period, you can eat foods with high fat content; the hormone accelerates the breakdown of glucose and protein. For lunch, dishes are prepared from foods rich in proteins. You can eat carbohydrate foods for dinner.

2.What is special about glutathione drips?

In tablet form, glutathione is practically not absorbed by the body. It is presented on the foreign market in liposomal form, but so far its production is not very active, so it sells out quickly and is problematic to obtain.

The liposomal form is more bioavailable to the body, but it is not yet on the Russian market. Intramuscular injections of glutathione are more effective than tablets. But the most effective way to use the drug is through droppers with glutathione, or at least through an injection into a vein.

In practice, it is droppers with glutathione that provide the best absorption and digestibility, which is why intravenous use is the most effective.

Basic rules of chrononutrition

Chrono-nutrition (a sample menu for the week is selected taking into account the individual characteristics of the body) is equally popular among women and men. The list of partially or completely prohibited foods is compiled independently: you can take as a basis any diet suitable for a person.

Breakfast should be plentiful and satisfying. Meals start at 8.00-9.00.

It is preferable to consume foods with low GI, which include:

• whole wheat bread;
• quail, chicken eggs;
• butter;
• cereals;
• hard cheese;
• poultry meat (chicken, turkey).

Skipping breakfast is strictly prohibited.

At 12.00-13.00 they start lunch. It is preferable to eat foods rich in starch and proteins.

This:

• leafy greens;
• fresh vegetables (cabbage, potatoes, bell peppers, onions);
• whole grains;
• red meat (veal, beef).

Afternoon tea starts at 15.00-17.00.

Light snack includes:

• freshly squeezed fruit or vegetable juice;
• sunflower seeds, pumpkin seeds;
• nuts (almonds, cashews, walnuts);
• dark chocolate (no more than 1-2 cloves);
• fresh fruits and berries.

The last meal is taken 60 - 90 minutes. before sleep. It includes a light salad, seafood or fish. No more than 4 meals per day; violating the regime is strictly prohibited. If a person is very hungry, he can drink a glass of dry red wine. When losing weight, allow yourself to drink weak alcohol no more than 3 times a week.

To avoid getting bored with your diet, you need to try to diversify the menu as much as possible: combine foods with each other, replace fish with meat and vice versa. To improve the taste of your dishes, you can experiment with seasonings and spices. Sauces (mayonnaise, ketchup), dairy products (cream, sour cream, fatty cottage cheese) should be excluded from the diet.

It is necessary to eat food strictly by the hour every day.

Another important condition is compliance with the drinking regime. Drink up to 2-2.5 liters of liquid per day.

You can drink freshly squeezed juices, weak black tea without sugar, green tea, still mineral water and herbal infusions.

Results of the chronodiet

But the results of such a plan in the long term may be ambiguous. For people who easily adopt eating habits, this can be a real godsend. You eat, the portions are moderate, the food is varied, what else? Problems usually begin when traveling or during serious fitness activities. Still, for a physically active person, one whole serving of complex carbohydrates per day is, to put it mildly, not enough. Here attacks of hunger may begin, and something even worse. In general, this diet is no worse than other new trends such as “diets for promoting metabolism.” People are frankly tired of bores with their calories and dietary supplements. And if you can explain the reduction of the first and the balancing of the second with anything other than mathematics, they will happily buy your diet.

Especially for – fitness trainer Elena Selivanova

Recommendations when preparing a diet

Chrononutrition (an approximate menu for the week is compiled independently), as a technique that allows you to get rid of excess weight, requires adjustments to your usual diet. If a person has had a hearty breakfast and does not feel hungry for lunch, then you cannot force yourself to eat food.

The next day, the person losing weight must take into account his mistakes and adjust the menu so that by lunchtime he needs to eat. You can reduce portions or eat less bread. Drinks should not contain sweeteners or sugar. Freshly squeezed fruit juices are diluted with vegetable juices to reduce the concentration of fructose.

A person can afford to deviate from the principles of nutrition no more than 2 times a week, for example, for dinner on Thursday or lunch on Monday. These days he can eat any food, but in small quantities. Transfer is strictly prohibited. To achieve a positive result, you need to completely give up snacks (even light ones).

Weight will stabilize if, after losing weight, a person continues to adhere to this nutritional system. To consolidate the results, it is important to maintain physical fitness. Various exercises will help the body speed up the process of fat burning and cleansing.

What kind of power system is this?

The clock diet is a kind of combination of fractional meals and intermittent fasting, but more detailed and planned. Don’t be scared by the word “fasting” in the title. After all, it in no way characterizes the state of the body on this diet: meals can even be eight meals a day!

For more information about intermittent fasting in simple terms, watch this video:

The classic system is used: 8 hours of food and 16 hours of rest from food. By the way, you can increase it to 10 hours at 14 for beginners. The most important thing is to be comfortable. A fairly strict regime for adherents of intuitive eating, when you can eat whatever you want, whenever you want, but it’s clearly worth it!

Since this is not only intermittent fasting, but also fractional meals, you need to eat quite often and in small portions: 4-8 meals per day in the original version, that is, at least every 2 hours of the time allotted for food.

Hourly meals are not suitable for people who have an active, hectic pace of life - it is not always possible to allocate time for a snack, and especially once an hour. It's the same story with students: one pair lasts longer than the meal break. Eat as many times as you like, but regularly and without skipping meals!

Products for every time of day

Chrono-nutrition (a sample weekly menu should include only permitted foods) is based on hormonal and enzymatic processes that occur in accordance with human biorhythms.

In the first half of the day you need to eat foods rich in polyunsaturated and monounsaturated fats.

The substances have a beneficial effect on the cardiovascular system.

Products you can eat for breakfast:

• hard cheese;
• whole yogurt;
• pork;
• beef;
• eggs;
• sunflower, flax and chia seeds;
• soya beans;
• tofu;
• bitter chocolate;
• fish (tuna, salmon, perch);
• olives;
• nuts (walnuts, almonds, pistachios, cashews).

In the afternoon, you should eat dishes made from starch-containing and protein foods.

At this time, the body actively synthesizes proteases (proteolytic enzymes) responsible for the breakdown of these substances.

Foods to eat for lunch:

• vegetables and fruits (guava, avocado, coconut, tangerine, dried apricots, cabbage, corn, asparagus, broccoli);
• legumes (peas, chickpeas, red and white beans);
• meat and fish (tilapia, octopus, sardines, halibut, turkey, rabbit);
• cereals (barley, oatmeal, oats, millet, rye);
• bakery and pasta products.

For an afternoon snack, you are allowed to eat baked goods and confectionery in small quantities. Drinks include freshly squeezed sweet juices, herbal infusions, and tea. Desserts are a source of energy; you can eat some jam or chocolate.

Dinner should be as light as possible. You can eat vegetable salad. The serving weight should not exceed 140-160 g.

Choosing your diet option

As mentioned above, there are several options for this diet. So, if we have already agreed that we eat fats in the morning, then what about proteins and carbohydrates? To make it easier for you to navigate, write down this sign for yourself and follow the menu examples below.

• Breakfast should be from 6.00 to 8.00 am. You can eat any fatty food. Sweets excluded;
• Lunch from 11.00 to 15.00 . Now we need proteins - meat, fish. The portion should be like this - your height + 100 = the weight of your portion in grams;
• During the afternoon snack you need to eat sweets: juices, nuts, chocolate. It lasts from 16.00 to 17.00 ;
• We have dinner from 18.00 to 20.00 . And we eat salads with white meat.

Naturally, we try not to overuse sweet, fatty and all kinds of harmful foods.

Fully or partially limited products

If a person pursues the goal of losing excess weight, he needs not only to adhere to the basic principles of the technique, but also to limit the consumption of certain foods.

These include:

• sugar and its substitutes;
• potatoes (boiled, fried, fried);
• semolina;
• radish;
• rice (except brown);
• various sauces (garlic, cheese, mayonnaise, ketchup);
• sausages, smoked meats;
• juices in packages;
• carbonated drinks.

A person who wants to get rid of excess weight and cleanse the body must completely stop drinking strong alcohol. You are allowed to drink 30-50 ml of red wine several times a week. It is better to under-salt the dishes. To improve the taste of food, add ground black pepper, cumin, cilantro and paprika.

It is strictly forbidden to eat fast food (instant noodles, mashed potatoes). Fast food is also prohibited due to the large number of carcinogens it contains.

Products whose consumption must be partially limited include ready-made semi-finished products. Food that is subjected to heat treatment during the manufacturing process loses most of its beneficial microelements. Their composition is dominated by preservatives, flavor enhancers and stabilizers, which allow the product to maintain its presentation for a long time.

Fermented milk and dairy products with a fat content higher than 3% are excluded from the diet. Ice cream, cream and cottage cheese should not be consumed. Beef and pork offal, bacon, lard, smoked fish and various canned foods should also be excluded from the diet.

Chronic nutrition involves avoiding carrots and bananas due to their high sugar content. It is necessary to partially limit the consumption of mangoes, kiwis and dates. You should pay attention to the method of preparing dishes: meat, fish and vegetables can be boiled, poached, baked and stewed. It is recommended to replace iodized salt with sea salt.

4.What are the indications for the use of glutathione?

First of all, glutathione is recommended for any liver diseases, in case of consequences from hepatitis, regular alcoholic effects on the liver, including in cases of poisoning and increased load on the body from paints and varnishes.

Glutathione is also recommended for women over thirty years of age, because it is a great way to preserve and maintain youthful and healthy skin. The aging process inevitably reaches everyone, and in this case glutathione will be a clear assistant in rejuvenation.

If the goal is general rejuvenation from the inside and slowing down the aging process, then after a course of drips a person will experience vigor, activity, lightness, the effect will not be comparable to vitamin drips, but this will be expressed in an improved quality of life and increased performance.

Contraindications.

There are no contraindications, but before use it is necessary to consult a doctor to choose the correct dosage of the drug so that there is no feeling of nausea. It is also important to keep track of the country in which glutathione is produced, because this directly affects the quality of the drug.

Chronodiet by gender

Chrononutrition varies by gender.

Sample weekly menu for men:

• still water, tea (black and green), herbal infusions, juices, fresh juices, smoothies;
• rye, grain, bran bread;
• seeds (not roasted), nuts as a snack or as an addition to vegetable salads;
• eggs as an independent dish or an addition to soups, salads;
• fresh vegetables and herbs (dill, parsley, peppers, cabbage, tomatoes, cucumbers, broccoli, celery);
• vegetable oils (corn, olive, sesame, sunflower) first pressed;
• seafood and fish (octopus, squid, shrimp, oysters, salmon, hake, halibut) no more than 3 times a week;
• meat.

A woman's diet should be lighter.

Authorized products:

• greens and vegetables (eggplant, zucchini, cauliflower, beans, garlic, asparagus, beets);
• fruits (apples, pears, peaches, nectarines, apricots, lemons, oranges, pineapples);
• berries (black and red currants, gooseberries);
• mushrooms (butter mushrooms, milk mushrooms, white mushrooms);
• seeds and nuts (sesame, flaxseed, peanuts);
• cereals (kernels, oatmeal and flakes);
• meat (turkey and chicken fillet);
• fish and seafood (mussels, squid, seaweed, pollock fillet, pink salmon, halibut);
• oils (butter, sunflower, olive).

A varied diet rich in nutrients prevents overeating. A person does not feel hungry during the day.

Menu for every day

People who want to lose weight can prepare different dishes from permitted foods throughout the week. Most often, meat is alternated with fish, cereals and vegetables are served as a side dish or as an independent dish. You can cook porridge for breakfast.

Menu example:

During the day you can drink any permitted drinks. The portion of bread for dinner is halved.

The most important thing in chrono-nutrition is to observe the timing of meals.

An independent weight loss system, chrono-nutrition, allows you to tighten your figure and cleanse the body of toxins. It is not necessary to adhere to the sample menu for the week described above. A person can cook any dish, following the basic principles of the technique.

Reviews about the chronodiet

Don't be surprised, it works and it's better than most homegrown "breasts and leaves are green" diets. Here, there is at least one portion of complex carbohydrates, which means there will be no such intestinal torment as with “home-made drying options.” And you can have fruit too, which means, excuse me, you won’t go crazy from the lack of sweets. How do you like a wonderful 270 g portion of meat or fish for lunch? It is worth noting that most of the authors of reviews about this diet did not eat that much. How much? Maximum 200. And this is a very moderate portion for a person who is accustomed to dosing food “canteen style.”

So our feedback is purely positive. True, if you read them carefully, you can also find people who doubt the “chronology” and notice that the diet feels like any low-calorie, low-carbohydrate plan of a similar format. Only on “any” you can eat in the usual style, but on this one - only as it is written. Many people note that it is difficult to cram into themselves scrambled eggs and ham in the morning, and there is no desire to chew white fish with cucumber in the evening. But these are costs. In a month, on “this” they lose up to 7 kg, this is if they were overweight. If not, about 3-4 kg.