Meal schedule for weight loss: diet by time

What is the correct diet

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

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

Meal time

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

Healthy eating for men

By nature, men are providers and hunters. Unlike the weaker sex, to whom nature has assigned the role of hearth-keepers and mothers, the stronger sex is characterized by a slightly different metabolism, slightly larger body weight and greater daily energy expenditure. All this suggests that the nutritional rules will differ in some ways.

A man's diet must be formulated in a special way. Firstly, initially a man has large muscle mass, so he needs protein that will support the body. If ladies can easily spend several days on cereals, fruits and salads, then it is advisable for men to eat meat. If a man is a vegetarian, the body should receive more vegetable protein contained in nuts, mushrooms, potatoes, fermented milk products, legumes (except lentils and beans, which stimulate the production of female hormones), etc. And secondly, the male body must regularly produce testosterone.

Based on this, the men's menu should always have:

Honey
Eggs
Meat
Pollen (as a dietary supplement)
Alcohol (optional and in limited quantities: for example, an aperitif in the form of a glass of cognac)
Liver, raspberries, dates, figs, lemons, apples and other foods containing zinc
Pumpkin seeds and nuts, and other foods containing selenium
Bran, fish, egg yolk and other foods containing phosphorus
Fruits and berries containing glycogen (glycogen protects against strokes, heart attacks and prostate cancer)
Foods containing vitamin E

It would not be superfluous to say that if possible, it is better for men to avoid beer, instant coffee and soy, because... These products serve as stimulants for the body's production of female hormones. If you can’t completely eliminate them, you can simply reduce their number.

And one more thing: the daily calorie intake for men depends on the activity of their lifestyle, and can vary from 2400 to 3300 calories. If a man is engaged in physical labor or training, you need to approach the upper threshold, and if he works in an office or sits a lot at the computer, then you can stick to the lower threshold.

And as an example of healthy male nutrition, we offer this option:

Breakfast: a bowl of porridge and a piece of boiled meat plus a cup of tea or coffee (not instant, but freshly brewed)
Snack between breakfast and lunch: a glass of juice and toast with a piece of cheese
Lunch: a bowl of soup (without potatoes), some boiled or baked fish, a serving of vegetable salad, a serving of pasta (durum wheat) or stewed mushrooms
Snack between lunch and dinner: several fruits and unsweetened natural juice
Dinner: a pack of cottage cheese (200 g) with herbs

Diet for weight loss

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

Meals by hour

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

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

Week schedule

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

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

Monthly schedule

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

Healthy eating for women

The daily calorie intake for women can vary from 1700 to 2000 calories, with the upper threshold recommended exclusively for athletes. This suggests that lovely ladies should eat less than men, but the menu itself can be much richer. You also need to remember that women also have their own “female” products containing microelements that women specifically require.

We are talking mainly about calcium. In general, they always need to supply the body, but after 50 years it becomes a vital necessity. The nuance is that calcium is excreted from the female body due to various ailments and pregnancy, and simply with age. For this reason, it must be restored, which means that you must eat:

Leafy greens
Almond
Dairy
Cheese (including tofu)

An equally important element is iron. No woman can remain completely healthy without it, but every month this element (about 100 mg of it) is lost during menstruation. Another difficulty is that the absorption of iron is seriously interfered with by the hormone estrogen. All this indicates the need for women to regularly replenish iron reserves. This is facilitated by:

Liver
Dried fruits (apricots, dried apricots, pears, apples)
Pumpkin seeds
Rosehip infusions
Cocoa

Third on the list is vitamin C. It has a beneficial effect on the immune and nervous systems, helps the body produce collagen, and also serves as an excellent antioxidant. To avoid experiencing vitamin C deficiency, you should eat:

Yellow and green peppers
Sea buckthorn
Kiwi
Strawberry
Rose hip
Any citrus fruits

And folic acid concludes the “female rating”. It is especially needed during pregnancy, because... promotes the health of the unborn child and takes part in metabolism. The main sources of folic acid are:

Beans
Green pea
Lentils
Peaches
Avocado
Tomatoes
Beet
White cabbage
Broccoli
Leafy greens (parsley, lettuce, spinach)
Nuts

Among other things, ladies should include soybeans, sprouted grains and cranberry juice in their diet. But this could be the beauty’s menu for one of the days:

Breakfast: omelet (3 whites and 1 yolk), tomato, a glass of freshly squeezed juice or a cup of freshly brewed coffee.
Snack between breakfast and lunch: a few plums and some almonds.
Lunch: green soup with broccoli, vegetable salad with beans, a glass of tea.
Snack between lunch and dinner: apple (can be baked with raisins, prunes and dried apricots)
Dinner: boiled shrimp with avocado salad, tofu cheese and spices.

Timed diet for weight loss

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

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

Daily routine for losing weight for a woman

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

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

How to create a daily routine for weight loss

Taking into account your biorhythm and the things you need to do, you can create a daily regimen for weight loss as follows:

choose the ideal time for waking up, going to bed, and eating;
develop a training plan, calculating the time for their implementation;
write down the must-dos;
Leave free time for yourself, but do not exceed it - this will lead to further disruption of the routine.

Daily routine with workouts

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

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