Diet chronobiology. How much effort is needed to lose weight?
The cronodieta developed in 1992 by Italian physician M. Todisco is based on the principles of chronobiology, is the science that studies the biological rhythms. According to this approach to achieve a stable weight loss and / or to stay in shape is not important to pay attention only to the amount of calorie intake but also at the time of day when this happens. More precisely in this diet foods are made by different times of the day according to the nutrients they contain. Carbohydrates, for example are consumed early in the day at breakfast or over lunch, while the protein should be eaten in the evening.
The cronodieta expected consumption of almost all types of food in any quantity and is therefore not necessary to weigh the foods that should be taken daily over 4-5 meals (breakfast, midmorning snack, lunch, snack and dinner). Among these is the most abundant dinner, which along with the breakfast is the most appropriate time of day to consume food rich in carbohydrates such as rice, cereals, potatoes, sweets, bread, pasta and fruit. In the interval of time between waking and early afternoon because the organization is more active and therefore has the opportunity to consume the calories, it follows that the dinner will be lighter meal in which food will be given to high protein foods such as fish, eggs and meat, poultry, milk, cheese, yogurt. The dinner also will not be totally consumed immediately before going to sleep.
Cereals and their derivatives (bread, pasta, rice, flour, bread sticks, biscuits, corn flakes) should therefore be consumed during the first part of the day divided between breakfast and lunch, the same is true for legumes (beans, lentils, chickpeas), potatoes as well as more vegetables rich in sugars such as carrots, artichokes, broccoli, onions, chicory, cabbage and tomatoes. All other types of vegetables can be eaten instead for lunch and dinner. Foods rich in protein should be alternated during the evening meal.
Other things you can follow the consumption of fruit that is eaten whole and not in the form of juices and / or juices. It shows the consumption of rice and corn instead of pasta, bread and potatoes and that of whole foods in place of refined, better, for example, eating sugar cane instead of the white. It should also be careful not to bind proteins and carbohydrates in the course of a meal and, similarly, do not drink alcohol or coffee during the first meal of the day meals based on carbohydrates. The consumption of these drinks must be postponed until the evening. Obviously, to achieve good results must be eliminated snacks at night and should be avoided as much as possible the consumption of sweets as well as in all cases be avoided animal fats, cheese, fats, fatty parts of animals, meats and sausages.
Such diets may also require a drastic change in eating habits and thus unlikely to be adaptable to individual needs, it is thought to people on business or pleasure, in case for example attending a gym, find themselves facing a great deal of energy in the evenings and therefore need to take those hours in a larger amount of carbohydrates.