The chrononutrition is a diet whose main objective is to respect the nutritional requirements of the body according to the time of day. Whether it is in order to lose fat or to gain muscle mass, the role of diet is essential for all bodybuilding practitioners. Chrononutrition is supposed to allow you to lose weight sustainably without depriving yourself. Discover how this diet works.
What is chrononutrition?
More than a simple diet, chrononutrition is actually a feeding method which takes into account thebiological clock. Adapted to women and men, chrononutrition favors the food rebalancing by encouraging a healthy eating and balanced, without restrictions.
Chrononutrition was developed in 1986 by Alain Delabos, a French nutritionist. By taking into account the biorhythms of the human body, Dr. Delabos has developed a diet that allows us to lose weight quickly without having to deprive ourselves of our favorite foods.
With chrononutrition, the objective is to provide the body with the nutrients it needs, when it needs them most, in order to respect the different metabolic cycles. In other words, you cannot eat what you want when you want, because the assimilation of food consumed by your body will be different depending on the time of day. You will have to choose certain foods in the morning, others at noon and still others in the evening.
Between meals, chrononutrition provides for fasting periods of four hours so that the organism cannot store fat. It is therefore preferable not to snack, unless you plan to play sports. In any case, remember to take care of yourself moisturize.
The breakfast
At breakfastIt is therefore recommended to eat fatty foodsThey allow the body to produce certain hormones that are essential to its proper functioning. The consumption of carbohydrates is also important for provide energy to the body. The first meal of the day should be sufficiently hearty as your body has been fasting all night.
The lunch
At noon, the caloric intake should be based on a significant consumption of animal proteinsYou can choose to eat a single dish with a few starchy foods and possibly green vegetables. You can therefore opt for red meat. The lunch should be satisfying, but not too heavy, otherwise you will lack energy in the afternoon. During this meal, it is recommended to limit the consumption of sugars, notably present in most desserts.
The snack
The snack is an essential meal that should not be missed. It should be composed of fresh fruit and oilseeds (cashews, almonds, hazelnuts, pistachios, etc.) or dark chocolate to provide the body with carbohydrates fibers and lipids. The afternoon is the time when the body produces enzymes, one of the main tasks of which is to break down glucose. You can therefore afford to eat sweet foods without the risk of gaining fat.
The dinner
For its part, the dinner is meant to be light. You will have to favour the vegetables and fish, at the expense of fats and fast sugars. The plant protein are also recommended (lentils, soy, white or red beans, tofu, etc.). All foods eaten in the evening should allow for a easy digestion by the organization.
You can also skip dinner if you are not hungry. On the other hand, if you have a weight training session or fitness classes at the end of the day, eat a full meal before bed to facilitate the muscle recovery.
Chrononutrition and bodybuilding: how it works
Can chrononutrition be reconciled with a physical activity such as weight training or cardio-training? Yes, but it all depends on your sport objective.
If you wish to lose weight quickly and eliminate excess weight, chrononutrition can be a good complement to your weight training or cardio sessions. Given its organization and the recommended foods, this method generally allows you to reach the satiety despite a low calorie count. The caloric deficit will naturally make you lose weight.
As you have understood, chrononutrition in the strict sense of the term is not necessarily suitable for bulk up. If you are aiming for weight gain, you will need to consume more calories than you do on a daily basis. In physical activity such as weight training, protein and carbohydrate consumption is fundamental to have enough energy to rebuild muscle fibers. It will therefore certainly be necessary to adapt your diet to increase total calories through these two macronutrients.
In addition, chrononutrition meals are not suitable if you are used to training in the morning. You may have difficulty digesting your breakfast, which will limit your sports performances. Also, you will lack the energy to perform intense efforts as this method recommends eating fatty foods first thing in the morning.
Is this feeding method effective?
Chrononutrition is an effective way to lose weight over the long term. In fact, taking into account the recommended foods and quantities, the daily calorie intake is relatively low. This is ideal for eliminating excess weight if you are overweight.
However, you don't have to deprive yourself of your favorite foods. This is one of the great advantages of chrononutrition. It encourages the establishment of a balanced dietbut does not prohibit any food. You can continue to eat chocolate, ice cream, bread or French fries if you wish. You will simply have to modify your eating habits and make sure you eat them at the right times of the day. For example, it is not advisable to eat cheese or products rich in sugar in the evening.
Unlike other more restrictive methods, chrononutrition does not lead to frustration and therefore eliminates theyoyo effect. This diet includes two weekly meals during which you can eat without constraints, the famous cheat meals.
Also, the recommended foods promote the feeling of satiety. You will not be hungry between meals and will therefore be less tempted by the nibbling. As previously mentioned, unless it is adapted, chrononutrition is not designed for athletes who want to develop their muscle volume.
Chrononutrition favors the consumption of red meat and animal proteins. But these animal fats increase the risk of cardiovascular diseases. If you are a vegetarian or vegan, you can of course adapt your meals and opt for plant-based proteins. In a typical day, the amount of fiber and plant foods (fruits and vegetables) is also limited. This can lead to significant deficiencies, which is another important limitation of this method.
Chrononutrition: typical menu for the day
If you want to lose weight with this method, I suggest you discover two examples of chrononutrition menus.
Example of menu 1:
- Breakfast: buttered wholemeal bread, cheese and a hot drink (tea or coffee) without sugar;
- Lunch: a piece of steak (the portion in grams should correspond to your height in centimeters), wholemeal pasta and possibly green beans;
- Snack: some almonds, an apple and an herbal tea;
- Dinner: a portion of coral lentils and a green salad.
Example of menu 2:
- Breakfast: bread, cottage cheese with honey or jam and a hard-boiled egg;
- Lunch: white meat (chicken, turkey, etc.) and brown rice;
- Snack: a few squares of dark chocolate, hazelnuts and a pear;
- Dinner: salmon filet and broccoli.
Need calibrated nutrition?
Conclusion
Chrononutrition consists in eating the right foods at the right times of the day. It is a way to relearn how to eat healthily and to establish good eating habits over the long term. This method will help you if you want to lose weight effectively without having to deprive yourself of your favorite dishes. On the other hand, it is not suitable if your objective is to gain muscle mass. Also, this diet can be restrictive and difficult to reconcile with your social life. The lack of vegetables and the high proportion of red meat are two dangers of chrononutrition.
