Chrononutrition is a diet that was created in 1986 thanks to Alain Delabos, a nutritionist. This method has a close link with our biological clock since it is based on the principle of consuming the right foods at the right time of the day. The main advantage is therefore that no food is prohibited, you just don't have to eat them at any time.
The principles of chrononutrition
Dr Delabos himself quotes: chrononutrition consists of “eating all foods but at the times of the day when they are most useful, in order to satisfy the body's energy needs each day, without the foods and However, fats are not stored in certain parts of the body, creating unwelcome curves.
As said previously, chrononutrition is therefore based on the biological clock. Indeed, the main principle of this diet is that foods are not assimilated in the same way depending on the time at which they are ingested. This is simply due to the body's hormonal and enzymatic secretions which vary throughout the day. In addition, 3 daily meals and 1 snack are recommended, spaced at least 4 hours apart, to avoid the risk of the body storing it as fat. Other principles are part of this method, such as: not consuming low-fat foods, never changing the order of meals, 2 meals a week where everything is permitted, never increasing the proportion of vegetables in dishes or eat between meals… Concerning the authorized food quantities, they are to be defined according to the size and morphology of the person.
Determination of morphotype
The morphotype must be assessed before starting the diet. It is essential because it serves to situate your body in relation to the Galileo morphotype, which embodies desirable perfection. This evaluation is based on 6 points: the individual's height, weight, chest circumference, wrist width, hip circumference, waist circumference. There are a total of 11 different morphotypes, allowing you to adapt the diet according to each person's specific needs.
A rhythm according to the biological clock
It is considered that, in the morning, the secretion of insulin, lipases, and proteases is important, which is why it is recommended to eat fat and protein for breakfast . Insulin is intended to accommodate the carbohydrate intake necessary for the work of the organs, lipases metabolize the fats used for the manufacture of cell walls, and proteases are used in the manufacture of cellular contents. At midday , we find a significant production of proteases and amylases, intended to establish cellular proteins and store protein reserves. So choose a meal rich in proteins and slow carbohydrates . In the afternoon, and in order to avoid hypoglycemia caused by the cortisol peak, it is possible to eat fruits or sweet products. Finally, in the evening, prefer a light meal, based on vegetables and lean proteins , because digestive secretions are low.
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A typical day
So, as seen previously, breakfast must be fatty and protein. It is recommended to eat cheese, butter, olive oil and bread . For cheese, choose goat's and sheep's cheese, which are more easily digestible. For the quantity in grams, count your height in centimeters minus 100, that is to say that if you are 1.60m tall, you can consume 60g of cheese. As for bread, prefer the baguette, which contains less sugar than sandwich breads or other industrial breads. Its portion must represent 40% of the cheese portion. Finally, allow 2 teaspoons of oil, and between 10 and 20g for the butter.
Lunch should be taken between 4 and 6 hours after breakfast. This meal must therefore consist of meat , and the portion in grams must correspond to your size. As for starchy foods (pasta, rice, potatoes, etc.), you can consume a portion of 3 tablespoons.
For a snack, wait until you're hungry again. Here, you can treat yourself by composing your snack with quick sugars: chocolate, nuts, fresh fruit , etc.
Finally, dinner must be eaten at least 1 hour before bedtime. It should be noted that if you are not hungry after a snack, then there is no point in forcing yourself to eat in the evening. If you're hungry, opt for light proteins that don't store, such as fish. Add a dessert plate of vegetables next to it, and that’s it!
Advantages but also disadvantages
Chrononutrition, which is more akin to a lifestyle than a short-term diet, has several benefits. First of all, it allows you to lose or gain weight and achieve your ideal weight and maintain it. But it goes well beyond that because this method also allows you to rebalance your body and your figure. Dr Delabos says that our diet is reflected by the shape of our body, for example: eating too many vegetables gives hips and thighs, too much meat gives chest and shoulders... Chrononutrition, eating what the body needs needs and when it is needed, avoids storing fats and sugars. Finally, and this is not insignificant, chrononutrition helps improve health, in particular by fighting diabetes, cholesterol, hypertension, etc.
But if there are positive sides, there are also disadvantages! Indeed, this diet requires changing eating habits, particularly with fatty and salty breakfasts. It is also not suitable for everyone, such as vegetarians, since it recommends a high intake of animal fats, but also for athletes training in the morning, in which case breakfast is too heavy. In addition, even if this method results in weight loss at the start of the diet, it remains minimal.
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Source :
https://www.la-chrononutrition.com
https://www.topsante.com/minceur/regimes-minceur/chrono-nutrition
https://www.passeportsante.net/fr/Nutrition/Regimes/Fiche.aspx?doc=chrononutrition_regime
https://www.aufeminin.com/mincir/chrononutrition-s639116.html
https://www.santemagazine.fr/minceur/regimes-minceur/chrononutrition
https://www.calculersonimc.fr/le-regime-chrononutrition/