Fractional nutrition for weight loss menu, table, recipes

It is no secret that eating breakthrough weight loss used for the development of almost any diet. Eating food in small portions, you can't just get rid of the extra pounds, but also to restore the digestive tract and the liver. To improve their health, smaller meals should be a lifestyle, not a temporary relationship. Otherwise, the lost weight quickly returns back, and all your efforts will go to waste.

Power — what is it?

menu for weight loss

The principle of fractional power is to eat food in small portions. Meals are made hourly, in accordance with the established system.

Note! Three meals a day is not enough to meet all the needs of the body. Much more useful, if between the meals small.

Therefore, smaller meals allows a person to consume the same amount of calories per day, as usual. Only the total amount of food is not divisible by 3, and 5-6 servings. When not to disturb normal diet and restrict your diet, you can lose weight.

The basic principles of

The main principles of the power are:

  • the frequency of eating to 5-6 times a day;
  • small portions — 300 g;
  • eating at certain times — daily at the same hours;
  • it is desirable to remove from the diet of harmful products or limit their consumption;
  • the menu should be balanced with the right ratio of proteins,fats and carbohydrates.

If it is not possible to weigh the parts, you can determine its size visually. It should fit into the palm.

Note! There is an opinion, which brought together a fist to show what amount of the stomach in humans.

If you're eating a fraction, of food, from the stomach to the small amount absorbed faster than large quantities of products. Finally, the digestive system will work stably without clogging the intestine. This is to avoid bloating, nausea and other symptoms disorders of the gastrointestinal tract. But thank you, that often a diet will not feel hunger.

And a few more tips diet in accordance with the rules of power:

  • Breakfast is an important meal that should not be ignored;
  • before each meal should drink a glass of water to fill part of the smaller number and you can speed up the process of weight loss;
  • Breakfast should be nutritious and contain a lot of carbohydrates;
  • the main meal, is prohibited;
  • dinner should be easy, and the products are selected in such a way that they calm the central nervous system and does not load the digestive system.

Stick to a fractional power need not a week or a month, but life. The only way to improve your health, restore your body and lose weight without any refund of the excess weight.

Main products

Eat fractional, you can use any of the products. But in order to achieve the highest benefit from the meals, it is important to adhere to the principles of a healthy diet.

What foods are good for the human body:

  • vegetables — a good source of vitamins and fiber, contains few calories (a particular disease is to limit the intake of spicy and acidic kinds of vegetables);
  • fruits and berries as well as vegetables, to enrich the body with vitamins, fiber and other useful components;
  • green — has useful properties exceed even vegetables;
  • meat, fish, seafood — rich in protein, is preferably consumed cooked or baked in the oven;
  • dairy products , especially beneficial to dairy products contain a lot of calcium, beneficial effect on the musculoskeletal system.

It is desirable that all the products are natural, no chemical additives.

What foods should be limited?

If the power is used to diet for weight loss, to speed up the process by removing from the diet certain foods. These are:

  • sweets;
  • sweets;
  • flour products for food;
  • fried and fatty foods;
  • semi-finished products;
  • products that have a lot of dyes and other chemical additives;
  • acute and smoked foods.

Banned carbonated drinks and alcohol.

The menu for the week

eating for weight loss

To better understand what a fractional eating for weight loss, consider the menu for the week in the table.

The days of the week

Meal

Breakfast

Second Breakfast

Lunch

Afternoon tea

Dinner

Snack

On Monday

Oats porridge with grated Apple, tea

Low-fat natural yoghurt, rye bread

Chicken soup, vegetables

Vegetable salad, tea

Vegetable stew

Fresh cheese with honey, green tea

On Tuesday

Buckwheat water, a Cup of yogurt

Baked Apple with honey

Vegetable soup, boiled rice, fish fillets, jelly

Apple grated carrots

Meat, steam cutlets, vegetable salad, tea

Low-fat natural yogurt without fillers

Environment

Bran, fruits, tea their herbs

Orange, grapefruit

Pumpkin soup, pureed, vegetarian pilaf, juice

Fish souffle, cucumber

"Caesar" salad with olive oil, tea

Yogurt, which is a small percentage of body fat

On Thursday

Oatmeal, natural yoghurt

Fruits and berries

Boiled chicken, tomato, tea

Vegetable salad

Buckwheat with boiled fish, salad of beetroot and greens

Melon

Friday

Scrambled eggs, tomatoes, coffee

Tangerine or orange

Soup with vegetables and meatballs, rye bread, tea

Fruit puree

Porridge wheat, Turkey, tea

A cup of yogurt

On Saturday

Muesli, tea with honey

Tuna and tomatoes

Vegetable soup, mushrooms fried with onions, brown bread

Soft-boiled egg

Fish fillet with rice, cheese, tea

The yogurt is fat-free

On Sunday

Rice porridge with milk, chicory

Orange

Ear, cereal, wheat, Apple juice

Yogurt

Boiled eggs, salad, rye bread, tea

Yogurt

Menu for a month

Using approximate weekly menu has been described above in the table month after month, catch up in the icu, resulting in only minor changes to diversify the diet. For example, alternating different vegetables and fruits, if you want to replace meat, fish, cheese, yogurt and so on.

Continue smaller meals weight loss to develop a menu a month in advance is better.

Fractional eating for weight loss: recipes

There are many recipes that you can include in your weekly menu fractional eating for weight loss. They are all simple and does not involve any complex operations. The right diet is not monotonous and boring diet. Below are a few recipes that will help verify this.

Scrambled eggs with peppers

For the preparation of tender, very delicious and healthy omelette, you need the following products:

  • eggs — 2 Pieces;
  • milk — 0,5 St;
  • Bulgarian pepper — 1 piece;
  • salt, soda, greens, vegetable oil.

Method of preparation:

  1. Beat the eggs in a bowl, add the milk, a pinch of soda and salt, beat with a mixer.
  2. Peppers wash, remove seeds and stems, chop fine strips.
  3. In a pan pour vegetable oil, put the peppers and the top of the egg-milk mixture.
  4. Reduce the heat, cover the pan with a lid and cook for about 10 minutes.
  5. Open the lid and sprinkle the fresh chopped herbs.

Lush and fragrant, and, most importantly, diet omelet is ready.

Soup with meatballs

soup

Before cooking the soup with meatballs it is advisable to make the filling, use low-fat meat. If the time is not enough, you can use the finished product.

Soup with meatballs you will need:

  • minced meat — 100 g;
  • potatoes — 2 Pieces;
  • onion — 1 piece;
  • carrots — 1 piece;
  • herbs, ground black pepper, salt.

Method of preparation:

  1. Peel the potatoes, cut into small pieces.
  2. Pour water into a saucepan and put it on the potatoes. Put on the fire.
  3. Clean and wash the vegetables. Carrot grate, onion cut into cubes.
  4. Season minced meat with salt and pepper, mix well. If you want to, you can add some fresh onion, grated.
  5. When the potato stand for 5 minutes, add the vegetables. 10 minutes until cooked soup meat formed small balls and alternately put them in boiling water.

Ready soup with meatballs liberally sprinkle with finely chopped greens, cover and let stand 15 minutes before serving.

Soup-puree of pumpkin

Soup-puree of pumpkin, prepare the following ingredients:

  • pumpkin — 150 g;
  • potatoes — 3 Pcs;
  • carrots — 1 piece;
  • onion — 1 piece;
  • the salt and spices.

Method of preparation:

  1. The first thing you need to prepare the pumpkin: wash, peel and remove the seeds. Meat cut into small cubes.
  2. Onions and carrots wash, peel and chop arbitrarily.
  3. Potatoes wash, peel and cut into small pieces.
  4. Put the vegetables in a pan, pour water to cover the ingredients. Put on fire and bring to a boil. Reduce the heat and cook under the lid until tender (about 20 minutes).
  5. When the vegetables are soft, whip them in a blender along with the liquid puree.
  6. Add the puree to a boil, stirring constantly, to not burnt. In just 10 minutes.

If desired, the finished dish can be decorated with greens and pumpkin seeds.

20.07.2019