Introduction
Contents
- Introduction
- Say no to sweet snacks thanks to chrononutrition
- What is chrononutrition
- To whom it is recommended
- And who is affected by pathologies
- Your typical day according to the principles of chrononutrition
- How can I change my eating habits
- Reconsider your idea of ​​food
- The benefits of chrononutrition
- Food supplements can help me
In previous decades, there has been no shortage of inaccurate and misleading messages about chrononutrition.
Fortunately, in recent years, there seems to be a greater understanding of the inaccuracies of such claims and the potential pitfall of investing too much in the importance of meal / nutrient times. The problem, however, is that this can lead to overcompensation and the perspective that once the daily calories and macronutrients are the same, then it is not worth worrying about nutritional factors such as timing and distribution of these calories. nutrients throughout the day (especially in relation to body composition).
This leads people to think that when you eat is not important. Not only is this nihilistic rhetoric incorrect, but it could lead people to adopt incorrect eating habits and move away from what would lead to better long-term metabolic health. Say no to sweet snacks thanks to chrononutrition
The concept behind this theory is to eat the right type and amount of food for the time of day and in line with your lifestyle.
It is basically a question of determining when a certain type of food will be most useful to the body to meet its basic daily needs.
In this way, a type of food can be beneficial if consumed at one time of the day, but toxic at another time of the day, which means that it will be stored by the body in an undesirable way.
The diet must not only be adapted to one’s biological rhythms but also to one’s lifestyle. Thanks to this technique, you can eat even healthier, also avoiding snacks and everything that constantly endangers our figure and our health. What is chrononutrition
Chrononutrition is a method developed in 1986 by Dr. Alain Delabos and tested by scientists of the IREN (European Institute of Nutrition Research), which allows you to lose weight without depriving yourself of food.
This technique is not a diet in itself. It consists in completely and permanently reorganizing one’s daily diet according to one’s nutritional needs. In fact, it is based on the principle of the clock.
The method allows us to consume all the foods usually prohibited by conventional diets, but at the right time of the day. Imagine being able to eat bread, cheese, chocolate, and all that the diet prohibits.
But be careful, because the quantities depend on your characteristics and you cannot eat these foods at any time of the day. Like any path designed to lose weight, it will be essential to change your eating habits and embrace the recommendations of chrononutrition to lose weight. To whom it is recommended
Chrononutrition must become part of your daily life in the form of a re-harmonization of your diet and a new approach to healthy living, essentially a new way of eating without forgetting the pleasure of eating.
This method applies to everyone, especially those who wish to control their figure and stay healthy.
From the sedentary to the sportsman, from the elderly to the child, from the young person who works irregularly to the pensioner, etc. And who is affected by pathologies
Chrononutrition can also be regulated according to any health problems:
The instructions can be adapted according to the diagnosed health conditions (diabetes, high blood pressure, high cholesterol, food intolerances, etc.). Genetic cholesterol imbalance or diabetes can be stabilized by minimizing the need for medical treatment.
In these cases, however, it is necessary to contact a professional who is able to analyze your situation.
During the initial consultation, your medical background, health conditions and their treatment, as well as the results of any tests will be taken into account. A nutritional program adapted to your morphotype and your lifestyle will then be established. Your typical day according to the principles of chrononutrition
Based on the advice of the specialists in the sector, this is how a typical day should be:
Breakfast
Breakfast should be abundant after the night and therefore you need energy to start the day well. It is possible to eat cheese, bread with a little butter, 1 egg and a hot drink (without sugar).
Lunch
Be careful not to overeat for lunch and to give priority to animal proteins and starches. For example, you eat white meat or fish associated with pasta or rice and some green vegetables. As a dessert, we can finish with a white yogurt with red fruits.
Snack
The snack is very important, the goal is to block the appetite so as not to jump on the dinner. You can eat a small square of dark chocolate or a handful of walnuts or almonds. It is recommended to have a snack with fresh fruit or natural fruit juice.
Dinner
For dinner, we opted for a very light and easily digestible solution: fish, seafood, white meat accompanied by a small portion of vegetables. How can I change my eating habits
There are a number of hard habits to eradicate, but which must be fought with all the will you have, in order to live a better life.
For example, skipping breakfast, not eating regular meals, and nibbling rather than eating proper meals.
If you’re short on time in the morning, grab a piece of fruit or take servings of grains or nuts to work.
Replace unhealthy snacks with nuts, an apple, or low-fat cheese with a few cherry tomatoes. Reconsider your idea of ​​food
Redefine your way of thinking about meal times: give food the respect it deserves
In days gone by, when food was scarce, meal times were important “formalities”, but our modern lives make the entire lower priority food experience.
Think about how you could have a satisfying experience of food, even if it is on the go. Sitting down to eat and not combining the act of eating with other activities can be a “formality” to help give food and mealtimes the respect they deserve.
Don’t order take-out food.
Try to cook catkins in series to make preserves, so that you always have something in the freezer. Cook double the quantity, separate the portions in different containers and put in the freezer.
We often connect takeout with a treat and throw all our principles of healthy eating out the window when the doorbell rings, and then end up eating a lot more than we normally would.
If life is busy and takeaways are unavoidable, you can still decide to eat a portion size similar to a homemade meal, instead of too large a portion that someone else has chosen for you. The Benefits of Time Nourishment
In the end, the principles of time nutrition are very simple to follow: all you need to do is make sure you eat the same quality and amount of food at the same time each day. Ideally, the first meal (breakfast) should be eaten one hour after waking up and the last meal (dinner or dinner) two hours before going to bed. The following are the benefits of following a chrono-nutritional diet:
- Fat loss and better weight management;
- Digestive system more regulated and that works like a clock;
- Correct absorption of nutrients from food and related benefits;
- Stronger immune system, supported by a well-regulated hormone secretion system;
- Reduced risk of high cholesterol, diabetes and cardiovascular disease.
Can Dietary Supplements Help Me
There are many myths about supplements as a diet support, both positive and negative.
Maybe, the negative news we heard about it made us give up on any kind of diet supplement forever.
But instead we have to change our mind, because there are also supplements that contain natural elements, which are able to speed up our metabolism and therefore allow us to burn more fat than usual.
These natural supplements often contain herbal, fruit and flower extracts.
