The Chronodiet® offers varied and tasty meals where you can enjoy eating until you are full, without the frustrations of a diet regimen. A tip: if you get too hungry between meals, don’t reach for a snack, just drink a glass of water or a cup of tea (without sugar). It will help – we promise.
Granola of any kind (without milk or yogurt) is a perfect way to start the day avoiding protein. However, soy yogurt or rice milk are OK. Another option would be 50 ml cream diluted with 150 ml water. You can add fruit if you combine it with a small amount of healthy oil. Sweet pastries, croissants, pancakes, hash browns and cereal without sugar are also good foods for the morning.
If you prefer something savory, go for vegetarian spreads (e.g. made from avocado or sweet potatoes) and fresh vegetables such as tomatoes. In addition, recent studies have demonstrated that breakfast is the most important meal of the day – not just for energy production, but to establish your rhythms. It is called “breakfast” for a reason, as it is the meal that breaks your overnight fasting.
Suggestions:
- Chocolate granola with banana
- Croissant or brioche with jam
- Smoothies
- Toast with tomatoes or vegetable spread
For lunch, you are free to eat anything in sensible amounts: soup, meat, stew, pasta of any kind, even risottos or potato dishes. This will give you energy for the second half of the day.
Suggestions:
- Carrot and pumpkin soup
- Salad with strips of turkey breast
- Cabbage soup with bacon
- Mushroom risotto
- Spaghetti alla carbonara
- Baked potato with filling
Avoid carbohydrates of any kind (such as potatoes, pasta or bread) in the evening. Go for meat, fish, eggs, dairy, vegetables or light soups instead.
Suggestions:
- Broccoli soup
- Lentil soupZucchini tortilla
- Vegetable spaghetti
- Fried or steamed fish with vegetables
- Pork medallions
Don’t forget to stick to the schedule: breakfast – four or five hours fasting – lunch – four or five hours fasting – dinner – 12-16 hours fasting.
Another tip: any start is better than not starting at all! Even if you begin by only sticking to this concept for one or two days a week, then that is a good first step – and better than not getting going in the first place. Soon you will see how good you feel, and will easily be able to adjust your nutrition to fit the principles of the Chronodiet®.
