The Body Diet According To Your Clock

By on February 4, 2012

Understanding and working with your body’s natural hunger and sleep rhythms will vanquish cravings, increase energy, and result in weight loss of up to 8 pounds in 3 days!
It’s not just what you eat or how much you exercise that matters; it’s the timing of each component thatis the true secret to weight loss success. Research shows that our bodies’ inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much night time artificial light. The result: You’re caught in a “fat cycle”: a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body’s natural eat/sleep schedule, you can finally say good-bye to your belly. With the 3-day reset diet, you can drop upto 8 pound in just 72 hours!

Drop Around The Clock!
Follow this hour-by-hour slim-down schedule to control hunger hormones, banish cravings, and get trim and toned – fast! 

clock watching The Body Diet According To Your Clock

6 to 8 a.m.
Get moving. Within half an hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don’t have the same effect.

6.55 to 8.55 a.m.
Drink up. Before every meal, drink two 8-ounce glasses of water. Research shows that people who drankthis amount lost 5 pounds more than nonguzzlers.

girl drinking water1 The Body Diet According To Your Clock

7 to 9 a.m.
Eat Breakfast. The alarm clock also wakes up ghrelin, the “feed me” hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin’s effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.

10 to 11 a.m.
Munch Midmorning. Ghrelin begins to rise again couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.

12 to 1 p.m.
Have Your Midday Meal. Galanin, anther hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup.

2 to 3 p.m.
Take A Nap. Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm – 15 to 20 minutes will energize your body without affecting your ability to sleep at night.

3.30 p.m.
Get Buzzed. Need A Boost? This is your last chance to have a cup of joe. Drinking coffee after 4 p.m. disturbs circadian rhythms and can keep you from falling asleep at night.

4 to 8 p.m.
Trim & Tone. Now’s the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you’re primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.

5 to 7 p.m.
Time To Dine. To ensure you don’t wake up hungry in the middle of the night, add a serving of healthyfats, such as flaxseed or fish oil, to your meal.

9 to 10.30 p.m.
Power Down. Step away from digital devices, including the TV. They emit a blue spectrum of light that’s even more disruptive to sleep than regular bulbs. Do something calming – read, take a bath – in dim light so you’re ready to nod off when you hit the sheets.

9.30 to 11 p.m.
Go To Sleep. Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.

Your Typical Reset Menu
This quick-start, 1,200-calories, 3-day meal plan will reset your hunger hormones and stop cravings. This isn’t enough calories to sustain you long term, but the fast results will motivate you to keep going. On day 4 through week 5, eat 1,500 calories per day, adding an extra one to two servings each of wholegrains, fruits and vegetables, dairy, protein and fat.

Meal-By-Meal Guidelines
Breakfast: 1* protein, 1 grain, 1/2 vegetable, 1/2 fat
Snack: 1 dairy, 1/2 fruit
Lunch: 1 protein, 2 vegetables, 1/2 fat
Snack 1 dairy, 1/2 fruit
Dinner: 2 proteins, 2 grains, 1 vegetable
Snack: 1 grain, 1/2 dairy
Daily Sodium Target: 2300 mg
*Numbers indicate servings: 1 serving of protein = 1 ounce lean meat, 1 egg, or 2 egg whites; 1 serving of fruit or vegetables = 1 cup; 1 serving of whole grains = 1/2 cup brown rice or 1 slice bread; 1 serving of dairy = 1 cup fat-free milk or 1-1/2 ounces cheese; 1 serving of fat = 1 teaspoon oil or 1 tablespoon salad dressing.

healthy eating 1 The Body Diet According To Your Clock