Chrononutrition. Menu for week and month
Continuing the theme of chrononutrition of doctor Delabos, I want to consider the menu and the time mode of this technique in more detail. Let me remind that his research has shown – in the morning the body produces more enzymes intended for splitting of fats, in the afternoon – for proteins, and in the evening – for carbohydrates. So, the chrono menu has been developed precisely due to this observation.
Healthy natural products compose the basis of the chrono ration: meat – lean beef and poultry; dairy products – almost all; cereals; fruits; vegetables; tea; chocolate; honey. Exceptions: pastries, fast food, fatty meat, etc. You can adhere to the principles of chrono nutrition for the entire life, as it not only corrects the figure, but first of all – reorganize the body health.
The daily calorie content of dishes should be equal to the daily needs of the person, that is 2000-2200 kcal. Dr. Delabos claims that extra weight will leave through the properly composed menu.
The main recommendations:
Breakfast should consist of fatty foods – cheese, eggs, ham. The additive may be any vegetable with low starch content. Any fruit, cereal and bread are prohibited. Time for breakfast – 6.30 to 9.30.
Lunch should include high-protein dishes – fish or chicken breast, vegetable salad of non-starchy vegetables. Time for lunch – 12.00 to 13.30.
Afternoon snack suggests carbohydrate intake – oatmeal, buckwheat or rice porridge, fruit, chocolate, cocoa. Time for afternoon snack – 17:00 to 18:30.
Dinner should be light (in the evening the body badly produces enzymes) – a small piece of white fish with vegetables. Time for dinner – after 19.00 (not later than one hour before bedtime).
Let us consider the nutrition plan due to this method for a month:
From 2nd to 14th day
During this period it is recommended to eat low-calorie foods, but at the same time ensure that your menu is the most well-balanced. This is necessary because at this time the level of the hormone ghrelin in the female body is significantly reduced.
From 15 th to 21 th day of the cycle
At this time, the excess liquid can be delayed in the body. It is recommended to reduce the intake of carbohydrates – refuse sweets and a large amount of fruit (it will help the process of weight loss). At the same time, you should increase the amount of proteins in the menu – meat and fatty acids omega-3.
From 22nd to 28th day
You may feel a sharp appetite increase. In order to maintain the normal weight and prevent overeating, you need to increase the daily caloric intake to 1600 kcal. It is also recommended additionally to start taking drugs containing magnesium and iron.
The approximate menu for a week:
Breakfast: 100 grams of cheese, 70 grams of bread from coarse grinding, 20 grams of butter, tea or coffee without sugar.
Lunch: two cutlets of chicken or turkey, vegetable risotto.
Snack: 30 grams of dark chocolate, fruit or berries to your taste, tea or coffee (may be with sugar).
Dinner: baked sea fish, vegetable salad.
Breakfast: omelet or two fried eggs, toast with cheese, coffee or tea without sugar.
Lunch: salad of seafood and fresh vegetables, boiled rice.
Snack: nuts, 2 scoops of ice cream or sorbet, tea or coffee (may be with sugar).
Dinner: salad of beans with the addition of a handful of cashew nuts.
Breakfast: 2 hard boiled eggs, toast with cheese, tea or coffee without sugar.
Lunch: boiled beef, salad from fresh vegetables.
Snack: a handful of nuts, a glass of freshly squeezed juice (any fruit of your choice).
Dinner: boiled rice with a salad of fresh vegetables and grated cheese.
Breakfast: 100 grams of cheese, 70 grams of solid types of bread, 20 grams of butter, tea or coffee without sugar.
Lunch: mashed potatoes, two chicken cutlets.
Snack: 80 grams of any pie, tea or coffee (may be with sugar).
Dinner: boiled asparagus dressed with lemon juice with olive oil.
Breakfast: omelet from two eggs, a tomato, toast with cheese, tea or coffee without sugar.
Lunch: barley porridge with the addition of mushrooms.
Snack: baked apple with cinnamon and honey, a glass of freshly squeezed fruit juice to your choice.
Dinner: grilled vegetables.
Breakfast: 1-2 middle boiled eggs, toast with avocado and tomato, tea or coffee without sugar.
Lunch: tomato soup with meatballs of beef.
Snack: 80 grams of ice cream, tea or coffee (may be with sugar).
Dinner: squids, steamed with vegetables.
Breakfast: 100 grams of hard cheese, 70 grams of bread from coarse grinding, 20 grams of butter, tea or coffee without sugar.
Lunch: millet porridge with the addition of pumpkin.
Snack: 30 grams of dark chocolate, two fruit to your taste, tea or coffee (may be with sugar).
Dinner: salmon fillet with lemon juice, squash caviar.