Hourly diet: menu, permitted and prohibited foods

A woman’s desire to be slim and fit, regardless of age, pushes her to use methods that require certain efforts, willpower and patience to achieve results. Today there are many diets and methods of losing weight, but not all of them work at the proper level. The essence of the merciless struggle of diet with extra pounds is not to overdo it! After all, the main thing is to stop in time and not miss this fine line, where slimness ends and thinness begins.

Features of the 8/16 diet

The essence of the 8/16 diet lies in these two numbers: you are allowed to eat food for 8 hours, but during the remaining 16 hours of fasting you are allowed to drink only water. Therefore, the concept of the 8/16 diet is quite simple - there are 24 hours in a day, 8 hours you can eat as much as you want, without strictly limiting yourself. The remaining 16 are hours of abstinence, and sleep time is included here!

The 8/16 intermittent fasting method gained a scientific basis in 2016, when a Japanese scientist described in detail the process of autophagy. And he even received a Nobel Prize for it. Autophagy is a process in which the internal components of a cell are delivered inside its lysosomes or vacuoles and undergo degradation in them; in simple words, during this natural process, cells eat themselves, while getting rid of old and damaged areas.

Intermittent fasting 8/16
Moreover, as studies show, the 8/16 interval is considered ideal, and the effectiveness of the 12/12 regimen is significantly inferior to the first. People who are overweight benefit from intermittent fasting. Volunteers who adhered to intermittent fasting 8/16, ate food from 10 to 18 hours, and the remaining 16 - did not drink anything except water, lost weight. The result was amazing, since the cycle of abstinence from food starts vital processes - it speeds up metabolism, removes waste, toxins, excess fluid from the body and starts the process of fat breakdown.

Also, after 3 months of this diet, people felt:

• weight loss by an average of 3%;
• normalization of blood pressure;
• reducing blood cholesterol levels.

The big advantage of the 8/16 diet is that in order to achieve sustainable weight loss, people do not count daily calories or abstain from their eating habits.

However, nutritionists warn that periodic fasting provokes overeating, and this leads to pathological processes in the body. The complexity of this scheme also lies in the fact that at times it is not easy to show willpower when others are constantly chewing on something.

The 8/16 diet allows you to eat whatever you want for 8 hours and then fast for the remaining 16 hours.

Diet rules for weight loss

There are rules that all nutrition experts agree on:

• The menu should be varied and contain all the necessary nutrients.
• There should be 3-5 meals per day. It is optimal to stick to 5 meals a day.
• Avoid fast food and processed foods.
• Chew your food well. Each piece must be chewed at least 40 times.
• Drink enough water. The required volume of water is calculated based on weight. For every kilogram you should consume 30 mg of water.
• Food should be balanced. A person should receive 75 g of protein, 60 g of fat, 250 g of carbohydrates and 30 g of fiber per day.
• Leave foods rich in vitamins, amino acids, and fiber in your diet. They should reduce hunger and increase metabolism.
• Dinner must be no later than 19:00.
• If you want to eat sweets or flour, it is better to do it before 12:00.
• Every day you need to do exercises for at least 15 minutes.
• To reduce body weight, the daily calorie intake should not exceed the body's energy needs. You can calculate your calorie intake using Tom Venuto’s formula:
• for men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age);
• for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age).

  
  Diet for weight loss

The data obtained as a result of the calculation must be multiplied by the coefficient of human physical activity:

The resulting result will be the calorie norm for maintaining a constant weight. To reduce it, the resulting figure should be reduced by 20% for women and 10-15% for men. As your weight changes, your caloric intake needs to be recalculated.

Diet 8/16: how to improve results?

If you want to get the best results, you must:

• Distribute the products over several full meals, preferably at least 3 meals within 8 allowed hours;
• during the fasting phase, actively train, while consuming 10 g of BCAA amino acids;
• For breakfast, eat slowly digestible complex carbohydrates, grains,
• in other meals protein and vegetable foods should prevail;
• After getting used to this eating routine, you should try to stick to it on an ongoing basis, turning it into a habit.

Products on the 8/16 diet

To provide the body with the necessary nutrients, the diet includes nutritious foods that simultaneously promote fat burning. They satisfy hunger well and strengthen muscles. Fat burners include:

• lean meat and poultry;
• seafood;
• eggs;
• seeds and nuts;
• natural dairy and fermented milk products;
• peas, beans, lentils and other legumes;
• mushrooms.

Products containing antioxidants, vitamins and microelements create a solid basis for maintaining immunity and healing the body:

• fruits (especially citrus fruits, apples), dried fruits;
• bitter chocolate;
• berries;
• honey;
• greenery;
• vegetables and green vegetables (all types of cabbage, spinach, cucumbers).

It is not recommended to limit yourself in the consumption of fats, which are necessary for the female body, especially during childbearing years, because fats are the source of female hormones. Progesterone, estrogens, cortisol, testosterone are formed from fats. Without fats, there will be no absorption of fat-soluble vitamins. These are vitamins A, E, D3, K2, D and E, which help maintain immunity and women's health.

In order to get our daily amount of fat in the diet, we need to multiply our weight in kilograms by 0.6. And we will get our daily fat requirement in grams. For example, with a weight of 52 kg, the calculation is made as follows: 52 * 0.6 = 31.2 g.

Products containing fats:

• olive oil and other vegetable oils;
• butter;
• dairy and fermented milk products (medium fat content);
• fatty fish;
• halva.

It is not recommended to indulge in simple carbohydrates, baked goods, sweets and saturated fats.

During fasting hours, the following is completely eliminated:

• kefir, fermented baked milk and other fermented milk drinks;
• milk;
• juices and carbonated drinks;
• alcohol;
• any drinks with additives (sugar and sugar substitutes, cream, lemon).

During cyclic fasting according to the 8/16 system, it is recommended to drink plenty of sugar-free drinks, in the form of herbal tea, or the ideal option is 2-3 liters of plain water, which also helps cleanse the body.

During the dietary period, experts recommend physical activity. Not every woman visits the gym; as a rule, there is usually not enough time for such establishments. An excellent replacement for a fitness club are:

• walking in the fresh air (even if not very long);
• a ride on the bicycle;
• swimming in the pool;
• physical exercise;
• refusal to transport or use an elevator.

Many women who have tried this method of losing weight are convinced that this method of weight loss is safe and effective, and does not require much willpower.

Most nutrition experts are convinced that intermittent fasting instantly starts the metabolic process, which leads to rapid weight loss.

For women, the 8/16 diet eliminates too strict restrictions, which allows you to leave the usual menu and include your favorite foods in the diet, but provided for by the scheme in a set period of time.

Useful tips for those who have chosen the 8/16 diet

These simple tips will help make the process of achieving your goal easier:

• To make it easier to wait until the time allowed for eating in the morning, do a short warm-up after waking up: a few squats, swings of legs and arms, or breathing exercises.
• drink a glass of clean water;
• you can treat yourself to a cup of aromatic coffee without additives, this drink will invigorate and dull the feeling of hunger;
• If you are unable to give up sweets: baked goods, fast foods, candies and other unhealthy foods, combine them in one meal with bran, vegetables, fruits or other low-calorie foods;
• Moderate physical activity, for example: walking, dancing, will help speed up metabolism and improve your mood; swimming pool, etc.
• Ginger root perfectly speeds up the metabolism in the body, the benefits of which are well known to everyone.

Cons of the 8/16 diet

In practice, there are cases when women get used to temporary fasting, and such a diet develops a persistent habit of it. But is everything really so rosy?

1. Even an exceptionally healthy person experiences psychological discomfort at first when losing a few kilograms of weight.
2. The period when you can eat food coincides with working hours and rest hours. Not everyone is able to work fully on an empty stomach.
3. Many people remain dissatisfied with the results of the diet, since on the 8/16 diet, weight loss occurs slowly, which is not always noticeable to others. And for many women, it is important that the changes are obvious and that other people notice it.

How to prepare for the 8/16 diet?

During the period of preparation for the diet, even before starting to use this diet plan, experts do not impose strict restrictions on the diet, but recommend:

• daily calorie counting;
• reducing daily calorie intake;
• choose a certain set of foods balanced in the amount of fats, carbohydrates and proteins;
• compliance with the drinking regime.

To ensure that the 8/16 diet does not harm the body, before practicing it, it is advisable to undergo a medical examination, check the functioning of internal organs, take tests and obtain a doctor’s permission.

The diet has its contraindications, so if a pathology is detected, experts do not recommend experimenting with your health. There are other effective and safe ways to lose weight.

There are no strict rules for building a nutritional routine, but the experience of athletes shows that morning physical activity on an empty stomach helps to lose weight faster and enhances the burning of accumulated fat deposits.

Benefits of the 8/16 diet

• Having experienced it in practice, many women note that fat reserves decrease and muscle mass increases (if you exercise regularly and consume the required amount of protein foods);
• Develop a good habit of eating right. Particular attention is paid to natural products.
• Drinking plenty of fluid helps cleanse the body of harmful toxins.
• Trains endurance and willpower.

But do not forget that each human body is individual, and therefore it is impossible to predict the impact of a given diet.

Contraindications for diet 8/16

Interval nutrition is indicated only for healthy women. Doctors treat such diets with great caution and warn about possible contraindications and side effects. In some chronic diseases, long periods between meals are contraindicated.

Contraindications to the use of fasting 8 and 16 are diseases:

• endocrine system;
• nervous system;
• gastrointestinal tract;
• of cardio-vascular system;
• diabetes mellitus type 1 and 2.

And also you can’t go on the 8/16 diet:

• pregnancy and lactation;
• age under 18 years;
• anorexia, exhaustion, vitamin deficiency, BMI<18.5;
• gout;
• severe liver dysfunction;
• renal failure;
• ulcer, gastritis;
• pancreatitis;
• oncology.

Possible side effects

Secondly, after the diet you may experience side effects such as:

• constipation;
• headache;
• severe attacks of hunger during a 16-hour cycle of abstinence from food;
• stomach cramps, discomfort, heartburn;
• weakness, irritability, bad mood, decreased performance;
• There's too much risk of overeating for breakfast.

To ensure that the 8/16 diet does not cause harm, you must consult a doctor before practicing it.

Women who tend to overeat find it psychologically difficult to cope with emotional stress. If you managed to maintain the maximum course and achieve results, periods of failure are not excluded, which can again lead to weight gain. According to nutritionists, it is important not only to lose weight, which is a short-term achievement, the main thing is to maintain weight and make diet a way of life.

To have a slim figure, you should eat a balanced and moderate diet throughout your life, this will help avoid weight fluctuations and many other health problems.

Approximate 7-day diet menu 8/16

1 day of eating on the 8/16 diet

• Breakfast
  : low-fat cottage cheese with berries, sandwiches with cottage cheese, coffee.
• Lunch:
  chicken soup with vegetables and beans, beef meatballs.
• Dinner:
  steamed omelette with green beans, a glass of low-fat kefir.

Day 2 of eating on the 8/16 diet

• Breakfast:
  boiled eggs - 2 pieces, cheesecake - 1 piece, coffee with milk.
• Lunch:
  lean cabbage soup, steamed chicken fillet meatballs.
• Dinner:
  salad of tomatoes and sweet peppers and herbs, dressed with oil, baked sea fish.

Day 3 of eating on the 8/16 diet

• Breakfast:
  cottage cheese casserole with dried fruits, a slice of dark chocolate, tea.
• Lunch:
  pasta with low-fat cheese and seafood, salad of tomatoes, radishes and cucumber.
• Dinner:
  cabbage, carrot and herb salad, baked veal.

Day 4 of eating on the 8/16 diet

• Breakfast:
  oatmeal with milk (2.5%) with berries and honey, coffee, halva.
• Lunch:
  vegetable soup, veal cutlets, side dish of green peas.
• Dinner:
  yogurt and cottage cheese with low-fat sour cream.

Day 5 of eating on the 8/16 diet

• Breakfast:
  2 slices of grain bread with slices of lightly salted salmon and herbs, banana, tea.
• Lunch:
  lean meat, vegetable stew, grain bread.
• Dinner:
  broccoli with turkey fillet baked with herbs, a glass of fermented baked milk.

Day 6 of eating on the 8/16 diet

• Breakfast:
  cheesecakes with raspberries or blackberries, a spoonful of honey, herbal tea or coffee.
• Lunch:
  Cream soup of broccoli, bell peppers, tomatoes, add an egg and a piece of chicken fillet; beans with low-fat sour cream.
• Dinner:
  veal chop, green peas, unsweetened yogurt.

Day 7 of eating on the 8/16 diet

• Breakfast:
  buckwheat porridge with mushrooms, 1 egg, tea or coffee.
• Lunch:
  beef borscht, tomato and cucumber salad and feta cheese.
• Dinner:
  baked salmon with lemon and herbs, vegetable stew with cabbage, herbal tea.

This is a sample 8/16 diet menu for a week, you can balance the diet to your liking, but you should also remember to drink enough water throughout the day. Between main meals, it is recommended to include 2 additional snacks (nuts, vegetables, fruits, dried fruits or healthy sweets).

Don't forget about training

Remember to be physically active. To effectively reduce body weight, you cannot completely eliminate exercise. Of course, you don’t need to train for several hours a day, exhausting yourself in the gym, but it is best to spend 30 minutes of your time daily training at home, or 1 hour at the gym about 2-3 times a week.

If you are on a diet and restricting yourself, do not forget about some nutritional supplements and vitamins, which, by the way, can even help in the fat burning process.

If you want to lose weight and stay healthy

Monitor the state of your intestinal microflora

Numerous studies by scientists and nutritionists have proven in practice that intestinal microflora has a direct effect on excess weight gain. An imbalance of bacteria is called dysbiosis, which leads to frequent overeating, and unused calories subsequently turn into fatty tissue, which gradually builds up throughout the body. Some diseases and the predominance of fatty foods in the diet negatively affect the state of macroflora and cause rapid accumulation of excess weight and subsequent obesity.

Eat fiber

Including fiber-rich foods in your diet is beneficial for weight loss because it allows the body to feel full faster, with less food consumed. Entering the stomach, its fibers quickly swell and fill it, creating a feeling of fullness. As a result, portions are significantly reduced while the body receives sufficient nutrients and does not suffer from dietary restrictions. Add vegetable dishes, salads, fresh fruits and vegetables to your menu and you will get rid of extra pounds without suffering from a constant feeling of hunger.

L-carnitine for weight loss

A substance related to B vitamins, synthesized in the human body. It is one of the most famous and harmless sports nutrition supplements for weight loss. Athletes drink L-carnitine to combat excess weight and to obtain additional energy.

Benefits of the weight loss supplement:

• activation of fat burning processes;
• the ability to use other additives;
• slowing down the aging process;
• protection of the heart and blood vessels from cholesterol;
• facilitating cardio and strength training;
• general strengthening and immunostimulating effect;
• no muscle pain after training;
• increase in lean muscle mass;
• reduction of fatigue - mental and physical.

Don't forget about Omega-3

Omega-3 (fish oil) can increase your metabolic rate. And increasing the metabolic rate can help a person who dreams of losing weight. The higher the metabolic rate, the more calories are burned every day and the more effective the fat burning process. Omega-3s may be beneficial for weight loss in terms of reducing fat percentage, but their negative effect on body weight in many scientific studies can be explained by a simultaneous increase in muscle mass.

Lecithin for weight loss

Lecithin is a complex compound of fat-like substances and plays an important role in all energy and metabolic processes of the body as a structural component of cell membranes. Significantly accelerating metabolic processes, lecithin allows harmful substances and processed products to be removed in a timely manner, while beneficial microelements are absorbed faster and in the required volume. High metabolism eliminates congestion and swelling, so you can lose weight.

Coenzyme Q10, or ubiquinone

It is a fat-soluble coenzyme that is present in all cells of the body. To produce coenzyme in sufficient quantities, the body only needs to receive vitamins B, C, as well as folic and pantothenic acids; if they are deficient, the production of coenzyme is suppressed.

Interestingly, after 20 years, the process of production of the body’s own coenzyme begins to decline. From the outside, it enters the body with some products - meat (especially liver and heart), eggs, brown rice, but this may not be enough for the full functioning of the body. This is why it is so important to take Coenzyme Q10.

Coenzyme Q10 takes part in the process of fat burning - converting fat itself into energy. That is why it is prescribed for obesity as part of complex therapy. All fat “reserves” are converted into energy for training, which, in turn, helps you lose weight correctly. In addition, it also reduces your fatigue. This is such a magical remedy.

For weight loss purposes, it is optimal to combine Coenzyme Q10 with alpha lipoic acid and el-carnitine to maximize the effectiveness of training and accelerate fat burning processes.

Lipoic acid

A little-known substance that has not yet been sufficiently studied by scientists. This substance is produced in the body in very small quantities. The main feature of alpha lipoic acid is its ability to block glucose synthesis and promote the breakdown of fat. The substance is found in some foods, but is also available as a supplement that helps the body quickly cope with the breakdown of fats.

Vitamins while dieting

Vitamins during a diet are the key to maintaining a healthy body and creating a beautiful body. Vitamin C (ascorbic acid), Vitamin D, B vitamins, Vitamin E, Magnesium. Remember that to prevent your diet from causing deterioration in your health, you need to take vitamins. The choice of vitamins depends entirely on the type of diet.

Where to start with proper nutrition

Many people believe that proper nutrition is a diet. But that's not true. Switching to a different diet doesn't have to be stressful. Dishes without extra calories can be delicious. It is enough to replace some products and you can get delicious healthy dishes.

First of all, you need to replace the usual white sugar with honey or cane sugar. You can also sweeten food with maple syrup. For baking, it is better to take flour from whole grains of the first or second grade. You can also use buckwheat, oat or coconut flour. Be sure to start eating 3 times a day. It is permissible to have 2 snacks.

To bring your body back to normal, you need to determine what and when to eat:

• Breakfast - complex carbohydrates found in cereals.
• Lunch - dishes should contain proteins, fats, carbohydrates.
• Dinner - proteins and fiber.

It is better to take dried fruits and fruits for snacks. It is not forbidden to eat sweets. But it is better to do this before lunch and in small quantities. To avoid the temptation to buy unhealthy products, you need to write a list before going shopping.

It should include products such as:

• eggs;
• chicken;
• cottage cheese;
• greenery;
• whole wheat bread.

The basket should contain red, green and yellow vegetables, as well as a variety of greens. After deciding to switch to proper nutrition, you will have to give up all types of canned food. You also need to give up processed foods, sugar and sweets.

Daily regimen for weight loss

As a child, everyone had to follow a daily routine. But as each person grows up, he moves further and further away from it. But in the struggle for a good figure, he plays an important role.

Meals by hour

Following simple rules will help not only lose weight, but also keep it off. Before you move on to creating a nutrition schedule, you need to determine your sleep pattern. To feel good, you need to sleep at least 8 hours. Having determined the time of rise, you can begin to create a daily routine.

• Breakfast should be an hour after waking up, around 7:00. It should include foods rich in complex carbohydrates.
• Snack at 10:00. Fruits or dried fruits work well for this.
• Lunch at 12:00. You can cook vegetable soup with it, boil chicken or beef.
• At 15:00, snack with dried fruits.
• Dinner at 18:00 – 19:00. In the evening, you should opt for light meals or fermented milk products.

Drinking regime of the day

Water is the main component of all biochemical processes in the body. To stay healthy, it is important to consume enough of it. With normal fluid content in the human body, metabolism accelerates. A person cannot absorb a lot of liquid at once. Therefore, you need to drink in small portions.

The table displays the diet for weight loss taking into account the drinking regime:

As can be seen from the table, the daily volume of water can be divided into 11 doses. If it is difficult for a person to drink the specified amount of water at once, then you can drink a smaller volume, but more often.

General principles of the technique

During the diet for 5 days you need to eat strictly according to the clock. They eat food 8 times a day at 2-hour intervals.

After a 5-day diet, you need to take a break of 10 days and during this time eat the food that is normal for a person.

The only thing that is recommended to avoid is any flour products . Sugar and sweets can be consumed, but it is important to keep them to a minimum.

Then follow the diet again for 5 days, and after that eat normal food for 10 days.

This alternation in nutrition has its own peculiarities. During fasting, up to 3 kg of excess weight is lost, and in the next 10 days the result is consolidated.

At the same time, the body is not depleted, receiving all the necessary vitamins, nutrients and microelements.

To get lasting and effective results, nutritionists recommend eating in this mode for a month.

During this time, changes occur in metabolism and the body actively burns lipid cells. Fat deposits disappear in problem areas: hips, buttocks, waist.

Meal schedule for weight loss in a table for a week

The table shows the diet for weight loss as an example of a weekly menu. This will allow you to immediately buy all the necessary products and reduce the temptation to purchase “harmful” products.

An example of a weekly nutrition schedule is given in the table:

The given example of a diet can be varied by rearranging dishes from one day to another.

Allowed and prohibited foods

There are a large number of tables and lists of prohibited and permitted foods for weight loss.

All forbidden foods, subject to the regime, can be divided into several groups:

• Containing premium white flour, for example, white bread, buns, cakes.
• Products that contain a lot of calories and do not contain nutrients. These include:
• Chips;
• Carbonated drinks;
• Juice in bags;
• Sweet yoghurts;
• Milk chocolate and candies;
• Ice cream.
• Smoked meat and sausages.
• Ready-made sauces containing trans fats. For example, mayonnaise and margarine.
• Dishes that combine meat and dough: dumplings, hamburgers.
• Sugar.

Approved products for weight adjustment include the following:

• High protein foods: lean meat (chicken, turkey, beef), lean sea and river fish, eggs, legumes, dairy products.
• Containing a lot of carbohydrates: durum wheat pasta, various cereals, brown rice.
• Vegetables and fruits.
• Also, on a proper diet, you are allowed to consume freshly squeezed juices and natural, not sweet yogurt.
• Olive or linseed oil.
• Natural sugar substitutes: stevia, agave syrup.

Meal plan for weight loss for a week with recipes, serving weights

Knowing the list of foods that promote weight loss, you can adapt your usual dishes to a new diet or use ready-made recipes. To maintain weight, you don’t have to eat only boiled chicken breast and raw vegetables all your life.

For women

The following article describes several recipes for creating the right diet.

Egg cream soup

To prepare it you will need:

• Chicken breast – 400 g.
• Spinach – 300 g.
• Boiled eggs – 2 pcs.
• Milk – 150 ml.
• Parsley.
• Salt and spices to taste.

In 2 l. water, chicken meat needs to be cooked until done. When cooking, you can add bay leaf and black pepper (peas). Remove the boiled meat and cut into cubes. Place chopped spinach into the resulting broth and boil. Using a blender, grind the resulting soup along with meat, milk and eggs. Serve garnished with parsley and half an egg.

Chicken fillet with vegetables

Required components:

• Chicken fillet – 400 g.
• Pumpkin – 150 g.
• Broccoli – 80 g.
• Bell pepper – 80 g.

Cut the fillet and vegetables into cubes. Bake the chicken in the oven for 15 minutes. Add vegetables to it and bake for another 20 minutes. Season the finished dish with garlic and salt to taste.

Dietary eggplant salad

To prepare you will need:

• Eggplants – 300 g.
• Green apple – 1 pc.
• Onions (medium onion) – 1 pc.
• Green peas – 100 g.
• Boiled egg – 1 pc.

Peel the eggplants and cut all ingredients into cubes. Fry the eggplants, add onions to them. Fry for 5 minutes. stirring. Remove from heat and cool. Add apple, egg and peas. Season the finished salad with a mixture of olive oil and lemon.

For men

To stay fit, men require more calories than women. Mono-diets are not suitable for them. Lack of animal protein in your diet will result in muscle loss, not fat loss. As a result, the goal will not be achieved. To reduce the calorie content of dishes, it is enough to replace some foods with others. Examples of familiar diet-friendly recipes.

Pea soup

To prepare dietary pea soup you will need:

• Potatoes – 2 pcs.
• Carrots and onions – 1 pc.
• Peas - 1.5 tbsp.
• Chicken breast – 300 g.
• Turmeric – 1.5 tsp.
• Salt, pepper, bay leaf - to taste.

Soak the washed peas for 1 hour. Cook chicken fillet and swollen peas for 1 hour. After boiling, remove the foam.

Once the peas are cooked, add the chopped potatoes. Chop the onion and carrots and fry in a small amount of vegetable oil with the addition of turmeric, pepper and salt. When the potatoes are soft, add the prepared dressing. Add bay leaves to the soup and simmer for 5 minutes. The soup is ready.

Steamed fish “Russian style”

To prepare you need to take:

• White fish – 500 g.
• Fresh champignons – 200 g
• Broth – 150 ml.
• Dry white wine – 3 tbsp. l.
• Greens - to taste.
• Salt, pepper - to taste.

Clean the fish and cut into large pieces. Cut the mushrooms into slices. Place the fish in a shallow pan, alternating pieces with mushrooms. Season and pour over wine. Boil the broth and pour it halfway over the fish. Close the lid and cook for 20 minutes.

The vinaigrette

To prepare it you need to boil:

• 3 small carrots.
• 4 potatoes.
• 1 beet.

Peel the onion and chop finely. Cut 2-3 pickled cucumbers and boiled vegetables into cubes. Combine all vegetables and season with sunflower oil.

Other diet options, minus 20 kg per month

Diet 5 spoons

In a diet, great importance should be paid not to what a person eats, but in what quantities he consumes food. Therefore, to start losing weight, you need to cut your daily diet by 20-50%. If the stomach is stretched, a person will continue to gain weight, because he constantly experiences a painful feeling of hunger.

A diet of 5 tablespoons helps normalize metabolism and reduce daily caloric intake. However, before you start following this diet, you need to prepare your body for it. To do this, portions begin to be reduced 14 days before the start of the main menu. First you need to learn how to get enough of 7-8 tablespoons, gradually increasing the serving size to 5 tablespoons. If you stick to the chosen method for 30 days, you will be able to lose 10-15 kg.

Read more: 5 tablespoons diet: pros and cons

Diet "Fairy Tale"

Another diet designed for 30 days is called “Fairy Tale”. The diet cannot be called starvation, but the diet must be strictly adhered to, otherwise the result will not be achieved.

Breakfast every day consists of 2 chicken eggs and a slice of orange.

Lunch should include the following dishes (by day of the week):

• Fruit until full. The exception is bananas.
• Boiled chicken breast – 0.2 kg.
• Hard cheese and tomato.
• Any fruit until completely saturated. You need to exclude grapes, bananas and mangoes.
• Two eggs and vegetables.
• Cheese and tomato.
• 0.2 kg chicken fillet, half a grapefruit, tomato.

Dinners according to days of the week:

• 0.2 kg of lean meat and a portion of low-fat cottage cheese.
• Vegetables, 2 tomatoes, 2 grapefruit slices.
• 0.2 kg lean meat.
• 0.2 kg of lean meat, cottage cheese and lettuce.
• Boiled fish, lettuce and orange.
• 0.2 kg of low-fat meat.
• Steamed vegetables.

If you stick to this menu for 30 days, you will be able to get rid of excess weight very quickly.

Low calorie diet

If you seriously limit your diet in terms of calories, then it is quite possible to lose 20 kg in a month. To do this, you should consume no more than 1000 kcal per day. To do this, you should choose products whose calorie content per 100 g does not exceed 100 kcal. At the same time, you can eat potatoes and grapes, but in small portions. The number of approaches to the table can be unlimited.

Read more: Low-calorie diet 1200 calories: pros and cons

Drinking diet

Sometimes doctors recommend that patients stick to a drinking diet when only liquid dishes are on the menu. However, this is done according to strict indications and for several days, so such a diet is not harmful to health. If you stick to it for too long, the digestive organs may subsequently refuse to accept solid food. Therefore, you should be careful when choosing a drinking diet to get rid of 20 kg in a month.

The following dishes can be included in the diet:

• Broths with a little fat.
• Green tea.
• Unsweetened compote.
• Juice.
• Ryazhenka and kefir.
• Homemade jelly.

Ducan's diet

The Dukan diet, which is divided into several phases, helps you quickly lose weight:

• Attack. During this period, the menu focuses on protein foods: dairy products, eggs, fish, meat, seafood. The stage lasts 10 days. During this time, it is possible to get rid of 3-8 kg.
• Cruise. At this time, protein days alternate with protein-vegetable days. The duration of the period is 30 days. During this time, you can lose up to 15 kg of weight.
• Consolidation. The menu includes potatoes, pasta, whole grain bread, berries, honey, and sour fruits. Every Thursday you need to give yourself a fasting day, during which you eat only protein foods. This period should last 7 days.

Every day you need to eat 1.5 tablespoons of bran, and in the “Fixation” phase they are increased to 2.5 tablespoons. Food cannot be fried, salt is added in small quantities, and water is drunk at least 2.5 liters per day. When the “Consolidation” stage is completed, you should move on to the “Stabilization” phase. It is similar to the “Fixation” phase, but you need to eat 3 tablespoons of bran per day, and every Thursday you need to have a protein day. The “Stabilization” phase can continue throughout life. You definitely need to exercise to maintain the results achieved.

Read more: Dukan Diet

Diet of Elena Malysheva

Elena Malysheva’s diet involves eating prepared foods that a person purchases in containers. The diet is balanced, it includes breakfast, lunch and dinner. You will have to pay 12-16 thousand rubles a month for ready-made meals from Malysheva.

At the same time, the person will receive healthy food, which is practically unsalted. Portions on the menu are small. If a person is highly obese, then thanks to this diet he can lose 20 kg in a month.

Contraindications to dietary nutrition

All organs and systems of the body suffer from excess weight. However, there are contraindications to the process of reducing body weight. First of all, children and adolescents should not be on a diet. A growing body needs a lot of energy and nutrients.

It is contraindicated for pregnant and lactating women to adhere to a strict diet. Indeed, during this period of life, the body not only supports itself, but also provides the child’s body with the necessary substances. During menopause, due to disruption of hormone production, women begin to recover. You should not put additional stress on your body at this time. Within 6 months the weight returns to normal.

People over 60 years old should not go on diets. They should add more fermented milk products to their diet to strengthen bones. These groups of people who are overweight should review their diet, make it balanced and remove foods that lead to obesity.

People suffering from the following diseases should approach dietary nutrition with caution:

• Gastrointestinal diseases.
• Exacerbation of any chronic disease.
• Diseases of the genitourinary system.
• All types of oncology.
• Diabetes.
• During the recovery period after surgery.

Who is this diet suitable for?

The 16/8 nutrition system is suitable only for healthy people who do not have acute or chronic diseases. A person must have sufficient willpower, be able to combine work and diet, and adapt the schedule to suit himself.

As a rule, it is not easy for people to stick to this type of diet: their work schedule may not allow them to drink by the hour, or carrying food with them may be inconvenient. In addition, not everyone has access to regular training: not everyone can find enough money and time to visit the gym. Doctors generally prohibit intense workouts for overweight people: they increase the load on the cardiovascular system, joints, and spine.

Quitting the diet

The diet for weight loss (a table with an example menu will be presented later in the article) contains not only dishes for weight loss, but also for maintaining the results obtained. It is much more difficult to maintain weight than to lose it. It often happens that after a diet with severe restrictions, a person not only regains lost kilograms, but increases them.

To prevent weight gain again after finishing the diet, you need to follow these steps:

• You need to increase the calorie content of your meals gradually.
• When exiting the diet, you need to drink a lot of water, juice or green tea.
• Add new foods to your diet gradually and in small portions.
• Gradually increase the serving size.
• In the first days after the restriction, the diet should include light cream soups and cereals.

Following these steps will help you switch to your normal diet without health problems or weight gain.

For a slim figure, it is better to switch to proper nutrition rather than experience stress from strict diets.

Advantages and disadvantages

Positive sides:

• This diet helps normalize blood sugar levels and prevent gastrointestinal diseases.
• The duration of following a diet with meals every 2 hours is not limited in any way. The menu is varied enough to stick to for a long time.
• A person can choose products from the list of permitted products and create an individual menu.
• This diet helps not only to lose weight, but also to develop healthy habits. Even after stopping the diet, a person continues to eat small meals and according to a schedule, which normalizes metabolism.
• The clock diet is good for weight loss because with such a menu there is practically no feeling of hunger, and breakdowns are excluded.

Negative sides:

• Losing weight by the hour is not suitable for those who are not used to living according to a schedule. In this diet, it is important to follow the regime and not forget to eat the next portion.
• It will be difficult to lose weight this way even for those who are too busy with work and have a busy schedule.
• The effect of the diet is slow. It is not suitable for those who need quick results.

What will happen after 1, 2 weeks of diet, in a month

As a result of a sharp restriction of incoming energy, the body begins to react to this in a way that is not expected from it. In 1 week of the diet, metabolism begins to slow down, water and fat accumulate. The human body does all this “in reserve.”

In the first 2-4 weeks of the diet, weight loss occurs due to a decrease in muscle mass. Decreased immunity, fatigue and loss of attention may also occur. After a month of calorie restriction, fat becomes the body's source of energy.

During this period, weight loss may be insignificant, but the person feels better. Shortness of breath goes away, more energy appears, joints hurt less. The diet for weight loss, a table with examples of dishes by day was presented earlier in the article, should be combined with moderate physical activity. In this case, after 1-2 months you will have more energy and your mood will improve.

For proper weight loss, not only the diet, represented by different diets and tables, is important, but also physical activity.

For long-term results, it is important to develop a balanced diet and physical activity. Consultation with a nutritionist and professional trainer will help you create the right diet and daily routine. Anyone can lose weight and keep it off. It is important to approach this issue correctly.

Results and reviews of the hourly diet

The main advantage of the system is convenience. Users note a comfortable schedule and frequent meals, which prevents hunger from overpowering self-control.

In addition, such nutrition disciplines and teaches a healthy lifestyle. Nutritionists in their articles point out the benefits of the technique.

On average, you can lose 3-5 kg ​​during a week-long course of the program. This fact is confirmed by singer Taisiya Povaliy, who uses the technique before important concerts or filming.

• Svetlana (St. Petersburg): I’ve been eating healthy for a long time, I decided to try a new technique - eating by the hour. Dividing the diet was not a problem for me; I had to slightly reduce the volume and adjust the schedule. With such small changes to my usual routine, I managed to lose 4 kg in the first week. The second round was done 7 days later and gave the same result. I have now maintained a stable weight for three months.
• Alexandra (Evpatoria): I consider the only disadvantage of the program to be its inconvenience during work or study, because you can’t constantly chew during the process. And for a vacation, it’s a wonderful and effective option that doesn’t particularly limit gastronomic preferences.
• Galina Podolskaya (doctor): I can call such nutrition not only dietary, but also therapeutic. Patients with gastrointestinal disorders are often prescribed a split program with five meals. Therefore, this diet will definitely not harm if you choose the right products.