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Eat Breakfast like a king, lunch like a prince and dinner like a
pauper.

CHRONO DIET RULES

To accurately understand the Chrono nutrition, in this article we will present the basic rules:

1. The most foods are allowed during this diet and the amount of food intake is also not essential (no starvation
or waiver).
2. A particular type of food (proteins, carbohydrates, fats, vitamins and minerals) is consumed at a designated
time of the day.
3. You need to reduce intake of foods with a high glycemic index (food that quickly increases blood sugar) and
simple sugars.
4. Time between meals should be between 4-6 hours (the ideal distance between the servings is 5 hours).
5. Diet is primarily based on the secretion of the hormone cortisol and insulin and enzymes for digestion (which
are secreted at different times of the day).
6. There are 3 meals (breakfast, lunch, dinner) and snack.
7. During the diet, food is prohibited between meals, even a nibble.
8. Breakfast has to be the most abundant.
9. Sugar is forbidden to consume for breakfast (fruit, honey or anything sweet is not allowed for breakfast).
10. It is forbidden to consume: cows milk, yogurt, vegetable fats and cheese, margarine, baked pastry
11. Sweet, including fruit is eaten in the afternoon as a snack.
12. There is a period of restriction (usually apply to people who want to lose a larger number of pounds) which
lasts at least one month.
13. Avoid cooking starchy vegetables, because cooking increases the glycemic index of these foods (fresh
carrots is healthier than cooked).
14. During the diet you cannot consume carbonated drinks.
15. Combining protein and carbohydrates is allowed only for breakfast (that is, for lunch or dinner, you should not
combine these).
16. During the diet, you cannot eat bread, pasta, starchy vegetables and rice after 3 p.m.
17. The only alcohol beverage you can drink is red wine.
18. It is desirable to introduce as much liquid in the organism (water and non-sweetened herbal teas).
19. Chrono diet is not classic diet, it should become a long-term way of nutrition for you.

CHRONO DIET PERIOD OF RESTRICTION

This diet was first conceived as a form of nutrition, not a classic diet. However, many people have considerable
overweight, so Dr. Gifing introduced a special restrictive period within the Chrono nutrition.
As we have said, you can eat sweets and fruits for a snack. The restriction means that the snack is completely out
of the daily menu, even fruit. It is necessary to generally reduce the intake of food during this period, especially
sugar. Occasionally you should eject starchy vegetables and carbohydrates for lunch. Why throw these foods out?
Because they are full of sugar.
Period of restriction is a period in which you clean the and then actually lose excess weight. Spacing between meals
during this time should be 5 hours.
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For breakfast, you can eat pastry of all kinds of flour, except wheat and corn. You can use: spelt wheat, buckwheat,
oat, barley, rye and other flour. Not allowed mixing of dairy products and eggs, as well as several different proteins.
For lunch, do not eat starchy vegetables and legumes (we have listed the reasons why); while dinner should be a
lighter a type of protein and green or white vegetables.
Period of restriction lasts a minimum of 28 days (one month). But of course you can end the restriction before this
deadline if you already have lost the desired amount of weight.
If someone has a really big overweight, restriction may take over a year!

CHRONO DIET MENU

According to the rules weve provided, you can yourself create a daily menu. You have really many opportunities,
because diet allows to eat most of the food. Just combine them properly according to the time of day and obey the
rules!

Example of menu:

Breakfast ham or chicken breast, butter, bread made from whole-wheat flour (preferably homemade) and sour
milk. Before breakfast you can drink non-sweetened herbal tea or warm lemonade.

Lunch a stew of chicken and zucchini.

Snack some fruit, nuts or almonds, or dark chocolate.

Dinner chicken breast with lettuce.

BREAKFAST IN CHRONO DIET

Breakfast is actually the most important and should be the most abundant meal of the day.
If you eat fruit for breakfast and think it is healthy you will find out that actually it is not so! Sweets and fruits (even
honey) are forbidden to eat for breakfast. Sugar in the morning is prohibited because of secretion of insulin, and
extra sugar intake would only burden the pancreas.
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Breakfast should be plentiful and provide you with energy for the day ahead. You do not have to count calories and
not worry, because your body will regulate all throughout the day.

For breakfast you can eat protein, carbs, and fats. Try to avoid wheat and corn. You have such a big selection of
healthy types of flour, and is certainly better to consume them.
You can eat eggs, cheese, ham, sour milk, butter, bread, pies, and some meat products.

So, for breakfast, you are free to relax and nourish your body but not sweet in the morning!

LUNCH IN CHRONO DIET

For lunch, you should eat animal protein (or some other type of proteins) or vegetable (steamed or in the form of
salad). We have already said that cooking vegetables increases their glycemic index.

Unlike breakfast, lunch should not be plentiful, it is only necessary that you chill hunger until the next meal. It is
desirable not to mix the protein and carbohydrates. Try to eat less fat for lunch.
You can eat: pork, beef, and lamb (without bread). If you do not want such a powerful protein for lunch, you can eat
vegetables.
Conclusion: it is not allowed to mix protein and carbohydrates for lunch!

SNACK IN CHRONO DIET

During the diet, snack is absolutely permitted! You eject it only during the period of restrictions. This is actually your
5 minutes of pleasure, because for snack you can eat sweet. Snacks should be between lunch and dinner (between
4-6 p.m.). It serves to saturate you briefly, in order not to overeat for dinner, which must be light.
Snack can be fruit, dried fruit, dark chocolate (preferably with at least 70% cocoa), honey, olive, peanut butter, nuts,
figs, etc.

DINNER IN CHRONO DIET

Eat dinner like a pauper that is, make sure your dinner is light for the organism. It is desirable to have dinner at
least 2 hours before going to bed, in order to leave time for your body to digest food. Dinner includes an easy
protein intake and green or white vegetables. You can skip dinner, its not mandatory.

For dinner should eat fish, lean meats (e.g., chicken breast) or green vegetables. In the evening, do not eat pasta,
starch, sugar and fat.
Also, avoid carbs for dinner.

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Plan I

Ponedeljak

Breakfast: One or two pieces of mixed-flour bread, three fried eggs and 1/4 cup (150 grams) of sour milk
Lunch: Chicken with 4 kinds of cheese (without bread) and tomato salad
Dinner: Tomato and onion

Utorak

Breakfast: Two small slices of mixed-flour bread and a little sausage

Lunch: Boiled cabbage with pork
Dinner: Baked mackerel

Sreda

Breakfast: Boiled buckwheat and fried bacon

Lunch: Zucchini breaded with mixed flour (bake in the oven, don't fry)
Dinner: Cooked egg whites

etvrtak

Breakfast: Tuna with vegetables

Lunch: Peppers stuffed with beef meat
Dinner: Boiled vegetables

Petak

Breakfast: Hake
Lunch: Grilled chicken wings
Dinner: Cucumber salad

Subota

Breakfast: 3-egg omelette with a piece of bacon

Lunch: Baked chicken drumstick
Dinner: Caesar salad

Nedelja

Breakfast: A piece of steak, a little slice of bread and a little bit of sour milk
Lunch: Meatballs in tomato sauce
Dinner: Turkey breast

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Plan II
Monday
Breakfast: integral flour bread, butter, sour milk with flaxseeds and chicken breast.
Lunch: cabbage with pork meat.
Dinner: white chicken meat with broccoli seasoned with lemon juice and garlic.

Tuesday
Breakfast: Integral flour bread with hummus or any healthy spread with ham.
Lunch: stuffed peppers with meat covered with egg whites.
Dinner: tuna with cucumber or lettuce salad.

Wednesday
Breakfast: integral flour bread, sunny side-up eggs, tomato salad and dried meats.
Lunch: chicken drumstick with a lot of fresh veggie salad topped with lemon juice.
Dinner: grated squash mixed with egg whites cooked as an omlet.

Thursday
Breakfast: fried bacon, sour milk with mixed seeds.
Lunch: cauliflower, squash or potato puree and meatballs in tomato sauce.
Dinner: baked fish of you own choice.

Friday
Breakfast: integral flower bread, butter and scrambled eggs with parsley.
Lunch: pork with baked peppers.
Dinner: white chicken meat with a lot of fresh salad.

Saturday
Breakfast: baked pork or bacon meat, fresh salad and feta cheese.
Lunch: goulash with green salad.
Dinner: fish with green salad.

Sunday
Breakfast: integral flour bread with spread and tomato salad.
Lunch: fatty fish with green salad mix.
Dinner: tuna with onions and grated squash topped with lemon juice and olive oil.

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