Chronodiet or how to eat the “right” foods at the “right” time.

A phenomenon called “Chronodiet” reflects human love for various mysteries and secrets. How am I getting better, because I eat the same cheeses, eggs, and cereals as my neighbor, but he has abs, and I have a “bun”? Apparently, it's all about some secret mechanisms. Now give the questioner a couple of ideas for such mechanisms, and hurray, you have sold him anything. This paradox of thinking was well understood by the French doctor A. Delabeau. He wrote a book about the chronodiet. Yes, you don’t need to count, you don’t even have to think about weighing food (more precisely, weigh it once and remember the volume, that’s all), and you can continue to eat like a neighbor. And you will have abs, and thighs, and everything you want. After all, now you will adapt to the biorhythms of your own body and will be able to lose weight without effort.

General rules

Chronodiet refers to the author's dietary nutrition systems and, unlike the overwhelming number of dietary programs, is based on the maximum use of the physiological capabilities of the body, namely biorhythms. The authors of the theory of nutrition based on biological rhythms (A. Delabeau and P. Leconte) believe that nutrition should correspond to all biochemical processes occurring in the body, which have their own specificity, determined by the time of day. According to their approach, in the human body at different times of the day, different food enzymes have different degrees of activity, which is more conducive to the processing of certain food ingredients.
For example, enzymes that break down fats are most active in the body in the morning, proteins at lunchtime, and carbohydrates in the evening. Accordingly, when taking the “right” food during the period of maximum activity of the necessary digestive enzymes, it will be quickly and completely digested with maximum digestibility. These features form the basis of the chronodiet. According to the author, in the morning hours (from 6 to 9) enzymes that process fats are most active . Accordingly, it is recommended to eat fatty dishes and foods for breakfast - scrambled eggs, cheese, ham, fatty cottage cheese, fermented milk products, combining them with vegetable salads. At the same time, in the morning hours the enzymes that process baked goods and sweets are weakly active, so they must be excluded from the morning diet, since they are poorly absorbed, increase blood sugar levels and promote relaxation. When creating a diet, keep in mind that at least 30-35% of fats should be of vegetable origin (olive, sunflower, corn, vegetable oils).

At lunchtime (from 12 to 14 o'clock) the body absorbs protein better. Accordingly, the lunch diet should include red meat, fish, and poultry. As a side dish, it is recommended to use products containing starch - potatoes, peas, vermicelli, beans, buckwheat porridge. Soups made with meat, fish and mushroom broth are extremely healthy. Avoid/limit fried foods as they are much higher in calories and less digestible. Give preference to baked/stewed dishes. Sweet desserts are subject to exclusion during this period of the day. Only unsweetened fruits and vegetable juices (tomato, carrot) are allowed as dessert. All dough products, bread, pasta and white rice are excluded from the diet at lunchtime.

During the afternoon snack (from 16 to 17 hours) the level of insulin , so you can eat dried fruits, chocolate, jam, fruit salad, and marmalade in small quantities.

During dinner (from 18 to 19 hours), enzymes that utilize protein become more active again, however, for dinner it is recommended to consume “light” protein foods - fish, seafood, fermented milk products. As a side dish, preference should be given to fresh vegetable salads or stewed vegetables. And foods containing simple carbohydrates, starch and fats will overload the digestive system, causing heaviness in the stomach.

The chronodiet does not apply to low-calorie nutrition systems. According to the authors, the calorie content of the diet should not be lower than 1700 kcal/day and vary between 1800-2200 kcal/day depending on individual physical indicators and the level of physical activity. Preference should be given to natural fresh products. Only fried, flour and fatty foods, fast food products, semi-finished products, and canned foods are subject to exclusion from the diet.

The authors attach great importance to portion sizes in dietary nutrition. This factor, in their opinion, plays a significant role. To do this, a special formula is used to calculate the serving volume at different meal times: for lunch (100 + height in cm); for dinner (height in cm - 40).

In fact, a chronodiet is not a dietary program in its usual form, but rather a healthy eating system that allows you to normalize metabolic processes, normalize your weight and maintain it at an acceptable level without stressing the body (feeling unwell, hungry, irritated).

What is chrononutrition?

At first glance, it seems that chrononutrition is just another diet, but this is not entirely true. Although it involves some prohibitions, it is still a truly special system that takes into account almost any product. This means that chrono-nutrition for weight loss is as comfortable as possible, because you practically don’t have to limit yourself.

This system was invented by French scientists Alain Delabeau and Patrick Leconte. They suggested that any food is healthy and can be perfectly absorbed, the main thing is to eat it at the right time. It can be determined based on a person’s individual biorhythms.

Lecomte studied the hormones and enzymes that are produced in the human body during the day. During the study, he determined at what time of day certain enzymes interact better with certain foods. Proper consumption of food stimulates metabolism, helps nutrients be better absorbed, which means there are fewer fat deposits.

Since this system is based on natural biorhythms, a person only needs to listen to his body and understand when he is really hungry, and fight psychological hunger. Having mastered chrono-nutrition, you can lose weight at any age without harm to your health and without exhausting yourself with strict diets.

Authorized Products

The chronodiet diet includes:

• Meat, fish and mushroom soups, with the addition of vegetables.
• Lean types of meat (beef, turkey, rabbit, chicken) prepared using gentle cooking methods.
• Low-fat, fatty (once or twice a week) sea/river fish, seafood.
• Legumes (2-3 times a week).
• Virgin vegetable oils (linseed, olive, sesame, corn), which are a source of polyunsaturated fatty acids.
• Low-fat fermented milk products, low-fat cheeses.
• Non-starchy vegetables (cucumbers, tomatoes, white cabbage, lettuce, bell peppers), garden greens in any form.
• Chicken eggs in vegetable salads and as an independent dish.
• Nuts and non-roasted seeds in moderation as an addition to salads and as an afternoon snack.
• Bread with bran, grain, rye.
• Green tea with lemon, rosehip infusion, herbal teas, ginger tea, water, fruit/vegetable juices, still mineral water.

Table of permitted products

Allowed and prohibited foods for chrono-nutrition

Although, according to chrononutrition, you can eat almost anything, there are still certain recommendations that will make the technique more useful and effective. We invite you to familiarize yourself with the list of permitted and prohibited products.

Authorized products:

1. Lean meats. Meat is not only a source of large amounts of protein, but also a product that creates a feeling of fullness for several hours. Lean meat contains much fewer calories than fatty varieties, so you can fill up on it without harming your figure. Low-fat varieties include, for example, the familiar chicken, rabbit, beef, and turkey.
2. Chicken eggs . Another affordable source of protein. When eating eggs, remember that the yolk is a fatty cell that contains quite a lot of calories. To improve the effectiveness of weight loss, it is better to reduce the amount of yolk in the diet. But egg whites can be eaten in fairly large quantities.
3. Lean fish. Rich in protein, minerals and amino acids, fish makes an excellent menu variety. It is also better to choose lean fish in order to better control the daily amount of calories.
4. Non-starchy vegetables and fruits . It is non-starchy vegetables and fruits that are low in calories. This, for example, includes various citrus fruits, apples, pears, and kiwi.
5. Low-calorie drinks . Store-bought drinks are usually quite high in calories, and you can drink quite a lot of them with a meal. In order to more successfully control caloric intake, you can choose soda with a sweetener or a reduced amount of sugar.
6. Low-calorie dairy products . They contain a lot of protein and help with the functioning of the digestive organs. Just as with meat and fish, it is better to use low-fat or low-fat cottage cheese, kefir and milk.

Prohibited products:

1. Sugar . Although it is possible to eat sweets on chrono-nutrition, it is better to try to replace sugar with a sweetener whenever possible. For example, homemade baked goods can be prepared with sugar and sweetener or completely with no-calorie sweetener. It can also be added to tea or coffee.
2. Fatty foods . They are very high in calories, so it is better to prepare dishes with foods that have a low fat content.
3. Starchy fruits and vegetables. Foods that are high in starch tend to be high in calories. If possible, it is best to limit your consumption of potatoes, bananas, grapes, corn and other starchy foods.
4. Alcohol . Surprisingly, it contains a very large amount of calories and, in addition, provokes a brutal feeling of hunger. Strong alcoholic drinks have a particularly high calorie content.
5. Sauces . Many people love mayonnaise, but even a beautiful package of low-calorie mayonnaise cannot make it lean enough. If you cannot eat salads without additives, then it is better to prepare homemade mayonnaise from low-fat yogurt and mustard. The same goes for ketchup: you can make healthy and tasty ketchup using fresh tomatoes, herbs and garlic.
6. Oil . One teaspoon of the product will increase the calorie content of the dish by 45 units, so it is better to limit any vegetable oil in the diet.
7. Fast food . These are high-calorie, fatty and often have absolutely no benefit. If you have a desire to eat something so high in calories and not entirely healthy, then you can prepare, for example, homemade shawarma with cabbage using a low-calorie sauce.

Important! During chrono-nutrition, do not forget about the BZHU system - proteins, fats, carbohydrates. A balanced diet will definitely have a positive impact on the general condition of the body, as well as on the quality of skin and hair.

• See also the list of allowed and prohibited foods on the vinegar diet

Fully or partially limited products

The chronodiet diet excludes:

• Animal/cooking fats, fast food and semi-finished products, fatty meats, smoked meats, fried foods, canned food, sausages, fast food products, semi-finished products.
• Fatty fermented milk products, sauces.
• Packaged juices.
• White rice, pasta, semolina, sugar.
• White bread, dough products, chocolate, pastries, pastries, cakes, ice cream, condensed milk.
• Strong alcoholic drinks, sparkling water.

Table of prohibited products

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

Advantages and disadvantages

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.

Chronodiet, reviews of those who have lost weight and results

Reviews from people practicing chronodiet are mostly positive. Most people consider the main advantage of the diet to be a comfortable state of health during the process of losing weight. This diet is especially suitable for those who find it difficult to tolerate strict mono-diets, accompanied by a strong and constant feeling of hunger. Weight loss occurs slowly, but there is practically no return of lost weight.

• “... I found this diet completely by accident, having tried several mono-diets before, on which I lost weight well, but after a month the weight returned to the original one. I compiled a diet of approximately 1800-1900 kcal in accordance with the principles of the chronodiet. I knew that I shouldn’t count on quick results, so I further increased my physical activity by signing up for fitness training. In 6 months I lost 7.8 kg. This may not be much, but it’s enough for me, and the most important thing is that 3 months have already passed since reaching the new weight and I can easily maintain it on this diet. Great diet."
• “...My friends and I have been on a chrono-diet for almost a year now. Essentially, it's about eating healthy and limiting the amount of food you eat. I try to use only natural products, I prepare everything for myself using gentle methods. My portions are small: soup - 250 ml, porridge - 3 spoons, 1-2 bread, salads - bowl and 150 g of meat, cottage cheese or fish, omelet from 3 eggs, some nuts/dried fruits. Sometimes I increase the portion. I'm already used to this kind of food. The process of losing weight is effectively regulated by the intensity of physical activity.”

Menu for chrono-nutrition

The most important thing when losing weight, according to the principles of chrononutrition, is to eat certain foods at certain times. If you are trying to make your diet more healthy and varied, we offer you an approximate chrono-nutrition menu for a week.

Important! The main rule of chrononutrition is to control the total daily caloric intake. It is necessary to calculate the calorie norm depending on height and weight and comply with it and the BZHU norm. Then the body will be healthy, and the figure will be beautiful, without excess weight.

• See also the low-carb diet menu

Pros of the chronodiet

The presented diet has its own special advantages in comparison with other healthy nutrition systems. These include the following points:

• it is very convenient for long-term use;
• does not require the preparation of any special dishes;
• during the diet there is no feeling of hunger;
• no need to give up sweet foods;
• Thanks to the variety of dishes offered, such food does not get boring.

Chronodiet and chrononutrition | Lose weight - 21st century

“DO NOT EAT AT NIGHT,” NUTRITIONISTS ADVISE. “NO CARBS AFTER LUNCH,” RECOMMENDS THE TRAINER. THE TIME FACTOR IS CONSIDERED BY MANY WEIGHT LOSS SYSTEMS. THE FRENCH DOCTOR DELABO DEVELOPED A CHRONOPUTRITION SYSTEM.

TO LOSE WEIGHT, YOU NEED TO CONSUME PRODUCTS AT THE OPTIMAL TIME OF THE DAY In its homeland, the chronodiet has many supporters. Ladies losing weight exchange opinions on numerous forums, glossy articles are devoted to the diet, the author confidently promotes his ideas in television shows.

chrono nutrition really that effective?

Will we be able to, following Dr. Delabeau's chronodiet, get rid of the promised 5 kg in a month? Let's figure it out.

According to Alain Delabeau, we get fat not only from overeating, but also, mainly, from the fact that we do not know how to listen to the needs of our own body. But our body manages the calories that come in at different times of the day differently. What is this connected with?

With hormones that are produced by the body according to a very specific daily schedule.

Cortisol, known as the “stress hormone,” has other important functions, including regulating the digestive cycle. Together with other substances, it “conducts” the process so that all organs receive exactly the nutrition they need for recovery.

For example, the brain requires glucose, cells require fat to restore cell membranes, and muscles require protein. The first cortisol peak occurs in the morning: at this time, the body secretes enzymes that promote the effective absorption of fats.

Closer to noon, proteins are best absorbed, and closer to evening - carbohydrates.

Based on this, the optimal meal schedule would look like this:

• Chrono-nutrition - BREAKFAST: we don’t deny ourselves fatty foods.

Cheese, butter, eggs, ham are what you need. But it’s better to avoid croissants so beloved by the French, as well as ready-made cereal-based breakfasts: simple carbohydrates early in the morning are not the best solution for those who decide to get a thin waist Therefore, no cookies and jam, and it’s better to abstain from fruit.

If carbohydrates, then, in order to avoid the release of insulin, “slow” ones: for example, a slice of whole grain bread. Another component of a proper “chrono-breakfast” is protein: it is necessary for the restoration and growth of muscle tissue. A sufficient amount of protein is found in cheese and other dairy products. However, according to Dr. Delabeau, not all dairy products are equally healthy.

So, he does not recommend drinking milk for breakfast - because it contains lactose, that is, sugar.

• Chrono-nutrition - LUNCH: time for protein foods.

By the time of the lunch break (at 12-13 o'clock), the process of lipolysis (fat burning) has already been completed, so it is better not to get carried away with fatty foods.

At this time, preference should be given to proteins of animal origin - the second peak of cortisol production precisely promotes the powerful secretion of liver enzymes necessary for the absorption of such food.

Therefore, for lunch you can afford, for example, a hefty piece of meat and a vegetable salad with a small amount of vegetable oil.

• Chronodiet - AFTERNOON SNACK: “let’s hit” something sweet, finally.

Who said that carbohydrates in the afternoon are evil? On the contrary: from 16 to 17 hours our body requires them. If you want fruit - please. Chocolate - for your health. Ice cream is not an issue.

Why does the body need fast carbohydrates, since they are considered the enemies of slimness? The fact is that it is thanks to them that tryptophan (an amino acid we get from a lunch portion of meat) reaches the brain and is converted there into the “happiness hormone” serotonin.

This provides us, firstly, with a good mood, and secondly, the absence of “sweet breaks” until the end of the day.

• Chronodiet -DINNER: we'll give it to the enemy or share it with a friend.

Towards evening, all processes in the body slow down, digestion goes into sleep mode. Actually, at this time the body has one task: to accumulate the nutrients necessary for nightly “restoration work”.

Anything excess is indiscriminately put into storage. Therefore, for those who are not hungry, you can skip dinner altogether. But if you decide to eat, let it be a small portion of some light food.

Pizza and fried potatoes have no place at the evening table.

WHEN COMPLETING A CHRONORATION, YOU NEED TO CONSIDER THE FOLLOWING:

• If you're not hungry by lunchtime, it means your breakfast was too big.

The next day it needs to be adjusted. In this case, it is advisable to reduce the portion of bread, rather than cheese or ham.

• You need to drink plenty of fluids.

Drinks must not contain sugar, sweeteners or alcohol.

• Periodic “holidays of disobedience” are allowed: twice a week you have the right to enjoy any food in any quantity.

Are you happy? Early: We're talking about just two meals, not two days! And, of course, these two meals should not fall on the same day.

• Having reached your ideal weight, you need to adhere to the principles of chrononutrition to consolidate the results.

Alain Delabeau and his followers are convinced that by following these rules, you can easily get rid of 5 kg in a month. However, the doctor considers it necessary to warn that kilograms “go away” primarily due to a calorie deficit, and proper distribution of foods throughout the day only enhances the effect of the diet.

EXPERT COMMENT Sergey Sobolevsky, Candidate of Medical Sciences, nutritionist:

-The idea behind the diet is interesting. But there are several “buts”. Firstly, rare meals: there should be not 4, but 5-6. The recommendation to load the body with fat in the morning is also questionable. After sleep, we need energy. It will be provided by complex carbohydrates and protein, which have lower calorie content.

The diet is low in fiber, animal protein is consumed only in large portions at lunch, but it must be distributed throughout the day to activate metabolism. It is difficult for many to eat sweets only once a day. This will cause psychological discomfort and can lead to a breakdown. It is good that the diet calls for eating only when hungry.

But it is not said what to do with appetite, psychological cravings for food. Noteworthy is the calculation of the weight of a portion. Only height is taken into account. This is wrong. The portion depends on many factors: weight, height, state of health, age, calorie content of the dish. Moreover, sooner or later you will want to push the boundaries of the diet, and then everything will collapse.

So it's better to just learn to choose the right products.

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Source: https://pohudet21vek.ru/2014/04/28/hronodieta-i-hronopitanie/

Useful tips

• The basis of the chronodiet is the principles of separate nutrition. For example, it is contraindicated to combine proteins and carbohydrates in one meal;
• In the first week of the diet, create a menu for the next month;
• Eat every two hours and track your portion size;
• Lunch and dinner - one light dish;
• Eat on a schedule;
• Make the menu as varied as possible;
• Your daily menu should contain two three thousand calories;
• The size of one serving is three hundred calories, and the evening one is one hundred and fifty;
• During the diet, exclude long trips and heavy physical activity;
• Chronodiet is contraindicated in case of hormonal disorders, obesity and menopause.

You can follow this diet for the rest of your life. Eating on a schedule corrects the figure and improves the health of the body. Chronodiet is the prevention of diseases: atherosclerosis, hypertension, diabetes.

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Chronodiet menu

A sample menu might look like this:

1. For breakfast, you can drink a cup of coffee, eat 2 chicken eggs and a salad of cucumbers, radishes and tomatoes, dressed with olive or nut oil.
2. For lunch you should prepare a piece of boiled beef, 100 g of buckwheat and 1 baked zucchini, pre-soaked in spices.
3. For an afternoon snack, a handful of almonds and a few pieces of dried apricots are offered.
4. For dinner, you can bake cod with green peas, bell peppers and carrots.

You can choose another option for your daily diet:

1. In the morning, coffee or tea without milk and sugar, a piece of grain bread, which is slightly greased with butter, with cheese.
2. During the day you can eat pollock with mushroom sauce, 120 g of corn and a small piece of rye bread.
3. As an afternoon snack, we offer 2 medium-sized baked apples with apricot or plum jam.
4. In the evening, it is better to eat 110 g of boiled chicken fillet and tomatoes with red onions, seasoned with balsamic vinegar.

Who should not follow this diet?

The chronodiet, despite its advantages, is not suitable for everyone who wants to lose weight. It does not contain enough protein products. Therefore, for those who lead a fairly active lifestyle and play sports, the proposed diet will not be enough. A lack of protein will be felt, which will affect the state of the muscular system.

Also, the proposed diet will be practically ineffective if a person has very little excess weight, and he wants to dry out his body in order to get an ideal result. In this case, you will still have to carefully monitor your diet and count the calories you eat.

Dish recipes

Baked vegetable salad

You will need: one medium beet, two turnips and carrots, horseradish and parsley, olive oil.

Bake beets, turnips and carrots for about half an hour in the oven. After cooling, peel and cut, season with horseradish and olive oil. Decorate with greens. The salad is ready.

Stewed vegetables with cheese

Ingredients: take three each - eggplant, pepper and medium-sized zucchini, four tomatoes, garlic, onion, olive oil, cheese, herbs, bay leaf and pepper.

Peeled pepper, cut into rings. Eggplants - in cubes, and zucchini - in rings. Peel the tomatoes and cut into slices. Fry finely chopped onion and garlic in olive oil. Add vegetables, bay leaf and pepper, simmer over low heat.

Grease the inside of the clay pots with olive oil, put the prepared mixture in them, sprinkle with grated cheese and bake in the oven until golden brown, decorate with herbs.

Banana salad

You will need: one hundred grams of banana, twenty-five grams of raisins and ham, five grams of oatmeal, fifty grams of cream, a quarter of lemon and salad.

Soak the raisins in water. Chop ham, raisins, banana and mix with oatmeal. Season with cream and lemon juice. Let it brew for half an hour and decorate the salad with leaves.

Salad with sausages

We take: three hundred grams of sausages, half a kilogram of potatoes, two hundred and fifty grams of beans, apples, pickles, eighty grams of carrots, mayonnaise and sour cream. One onion, three eggs and greens.

Boil sausages, eggs, potatoes and carrots and cut into cubes, as well as cucumbers. Grate the apples. Lay out the prepared products in layers: potatoes, sausages, boiled beans, apples. Top with sliced ​​eggs and cucumbers. Drizzle with sour cream and mayonnaise and decorate with herbs. Bon appetit.

English salad

For the recipe you need: celery root - two hundred and fifty grams, three hundred and twenty grams of boiled chicken, two medium, pickled cucumbers, one hundred and twenty grams each of boiled mushrooms and mayonnaise and one tablespoon of mustard.

Large mode: celery, cucumbers, mushrooms, meat and mix. Season with mayonnaise and mustard. The recipe is used as a separate dish or side dish.