“Hourglass” diet is a new phenomenon in dietary science. Here the emphasis is laid upon a special attitude toward food and nutrition, instead of strict limitation of your ration. It ca be said, that this daily and habitual for all of us process must become some kind of a ritual with a certain approach. This diet enables to take a fresh look at the food we eat and thus, cultivate a taste for healthy products.
What is the gist?
Talking about other diets, we should note that they fail to bring the expected results, if you lack will power. After feeding the body only with “bread and water” for a couple of days, many of us usually return to the habitual menu: for some people it may take some time and they will occasionally allow themselves to savor a piece of pizza or cake; the others break loose immediately, when they are fed up with listening to their stomach wambling, and no thoughts can deflect their attention from the fridge.
“Hourglass” diet is, first of all, based upon psychological perception of the process of nutrition and, according to experiments, it is quite effective. This system is characterized by consistency, even monotoneness, and in the process of training a person learns to choose only the right products. Thus, the possibility that the lost kilograms will return to their “common place” is completely eliminated and you won’t have to make any efforts to do that.
There won’t be fewer temptations: mouth-watering doughnuts and bright cakes will still be lying on the grocery shelves, and aromas from the nearby coffee house will be as attractive as usual. All that will change is the attitude towards these factors, annoying your sensory organs, but you can be sure that this is enough not only to reach your goal, but to maintain the optimal level of measures as well. And your assistant will be mindfulness – the complex of psychological technics.
Today, “Hourglass” diet is popular predominantly among citizens of the USA and England; however, it is gradually gaining popularity all around the world. It is a bit similar to vipassana, but you don’t have to master Buddhist meditation technique in order to cope with it. It’s enough to understand the simplest exercises and pay attention to the advice that will help you to get rid of such bad habits, as emotional gluttony, night-time eating and having snacks on the run. Experience has proven that the gradual and correct slimming will take no longer than 16 months – during this time, the main points of the system will become habitual, and you will automatically choose healthy food.
Why is it called so? First of all, because of the homonymous figure type that is a dreamboat of every second representative of the fair sex. And secondly, when eating and doing exercises, you are recommended to use hourglass for time-keeping.
Forget about unhealthy food
No matter how healthy a new diet is, our body needs time to get used to it. Therefore, you should act successively and gradually exclude the unhealthy products, containing empty calories, from your menu.
We should start from breakfast – here leaf vegetables and fresh herbs should be used. Spinach, dill and parsley can be added into omelet; citrus smoothies should be enriched with fresh salad and smallage leaves. If you prefer yoghurt in the morning, chopped nuts, seeds and flax seeds will suit it perfectly.
The dishes you cook for lunch should be enriched with the same leaf vegetables as omelets – grated carrots, zucchini, cauliflower and broccoli. And don’t forget about salads, which also should consist predominantly of fresh vegetables and herbs with a small amount of nuts added. At the same time, it advisable to season it with cold-pressed vegetable oil or grated avocado-based sauce. Meat should be partly substituted with vegetable sources of protein, for instance, with beans.
And when cooking soups, it’s preferable to thicken them not with flour, but with ground millet, amaranth or tofu cheese.
Thus, you will gradually exclude fast carbohydrates and unhealthy fats from your diet, and your body will get an optimal portion of energy and a sense of fullness, which will continue for quite a long time.
Make up the menu
Why are we gaining weight? Because an outburst of hunger makes us take from the fridge the first products we see. We can draw the following conclusion from this fact: the fridge shelves should contain solely healthy products. In an ideal scenario, you should consciously approach the problem of choosing the food you eat and think over your decision every time. But in this case, you always will be under danger of spontaneous choice; therefore, it’s better not to take risks and bring such a probability to naught.
Now, let’s look into the daily allowance of products for the menu:
• vegetables – 9 helpings;
• fruit – 2-3 helpings;
• wholegrain products – 3-5 helpings;
• protein – 6-9 helpings;
• healthy fats – 9-11 helpings.
And keep in mind that in this case it can be any kind of a helping: a bundle of greens added to a salad, a handful of seeds that you will put into smoothie, or a plateful of stewed lentil as a separate dish for dinner. All this products in the stated amount of helpings should be included in your daily diet: it doesn’t matter if it’s the main meal, a snack or an additive to another dish.
Here the main sources of protein should be stipulated in details: it can be poultry meat, low-fat beef and pork, beans, plain yoghurt, milk, nuts and nut pastes, powered protein and eggs. As healthy fats you can take: extra virgin olive oil, chia seeds, avocado, sesame and nut oil, butter, as well as sauces of various seeds and nuts.
You can add some sweeteners to your menu, such as honey and stevia essence. But in this case you should do it in moderation.