I have spoken to you many times about chronodiet , twelve -hour diet or clock diet , even if they are all slightly different concepts: by chronodiet or clock diet we mean what is considered a trick, that is to eat at certain times of the day certain foods ; there are also different schools of thought on diet, but I refer to the most popular scheme, which involves carbohydrates until six in the evening and protein dinner. For the twelve hour diet, ten-hour diet, as for all intermittent fasting, we mean instead all those practices for which the period of time in which we eat is limited in time and then provides for another period of fasting time. This fast must be at least twelve hours to be effective. So from dinner (at eight, for example) to breakfast (at eight) you shouldn’t eat anything. If we then extend the time interval, up to 14 hours of fasting, the effect on the metabolism is even more marked.
Let’s first look at the clock diet or chronodiet:
– you eat three times a day, at intervals of about four hours: in the morning, breakfast is starchy, with coffee or tea, biscuits or rusks, fruit juices, a slice of cake or various sweets, cereals. The ideal is a breakfast that is not totally starchy: for this reason it is better to eat without sugar, alongside carbohydrates with yogurt and fats such as butter or whole milk or vegetable milk and nuts; eat whole-grain carbohydrates or baked goods with whole-grain flours and sugar-free juices.
Lunch is based on carbohydrates, to be combined with sauce and vegetables to finish with fruit. In this phase, breakfast + lunch, we have to concentrate a large part of our work and physical activities. Dinner is protein-rich, with the advice to dine early.So meat or fish or eggs and vegetables plus light seasonings. Snacks are not provided, but if we really are hungry, the ideal is to eat snacks that do not conflict with digestion: vegetables such as raw carrots, cucumbers or fennel for example, which become only cucumbers or fennel in the afternoon, or even celery. In the morning we can eat some blueberries or raw carrots instead.
We can combine this clock diet with the 14-hour intermittent fasting or the 12-hour philosophy (twelve-hour diet) : eat breakfast + lunch + dinner within twelve hours, or if we make it within ten hours.
So breakfast at nine, for example, lunch at thirteen and dinner at seven in the evening. Those who eat early breakfast tend to dine very early, around six.
Clearly a lot depends on your lifestyle, but the twelve-hour version of eating within is doable for most people.