Split meals for weight loss: the table menu, recipes

It is not a secret that the fractionated meals to lose weight is used when the development of virtually any diet. Eat food in small servings, not only can get rid of the extra pounds, but and to restore the functioning of the digestive system, the liver. To improve your health, by instalments, the power should become a way of life, and not a temporary passion. Otherwise, the lost weight quickly back, and all the effort that will be held in vain.

Fractional nutrition — who is this?

The principle of emissions from power simple — it is necessary to consume food in small portions. Eating, are performed by hours, in accordance with the provisions of the regime.

In the note! Meals is not sufficient to meet the needs of the agency. Much more useful if the intervals between the meals small.

Therefore, fractional power allows the person to consume the same amount of calories in the day, as usual. Only the totality of the volume of the food is not divided in 3, and 5-6 servings. In this case, not to break eating habits and not limited to the food, they can lose weight.

The basic principles of the

The basic principles of fractional power are:

• frequency of consumption of food — up to 5 or 6 times a day;
• small portions of up to 300 g;
• the consumption of food at a certain time every day at the same hours;
• it is desirable to exclude from the diet dangerous products or limit your consumption;
• the menu must be balanced, with the correct proportion of proteins,fats and carbohydrates.

If you can't weigh a serving, you can determine their size visually. Should be placed in the hands.

In the note! There is the view that, coupled together cuffs show a volume of the stomach in man.

If you eat drobno, the food enters in the stomach and in small amounts are digested faster than large quantities of products. Finally, the digestive system works in a stable way, without obstructing the intestine. This allows you to avoid the bloating, nausea and other symptoms of the violation of the work of the gastrointestinal organs. And by their habit of feeding does not feel the sensation of hunger.

And some tips more useful when the compliance of the diet in accordance with the standards of emissions of power:

• breakfast important meal, that it is not worth to neglect;
• before each reception of food it is worth taking a glass of water, to be filled portion of a lower volume, and speed up the process of weight loss;
• breakfast should be calorie and contain a lot of carbohydrates;
• the main meals flow of the hotel;
• the dinner should be light, and the product should be selected so that, therefore, they remain silent central nervous system and not your digestive system.

Follow fractional power-not a week or a month, and all of life. Only in this way can improve your mood, restore the body's functioning and weight loss without a return of excess weight.

The main products

Eating drobno, you can use any of the products. But to reach only the use of foods, it is important to adhere to the principles of a healthy diet.

What products are beneficial to the human body:

• vegetables — a good source of vitamins and fiber, they contain fewer calories (in certain diseases, should limit the consumption of acids, types of vegetables);
• fruits and berries — along with vegetables, enriched with vitamins, fiber and other useful components;
• the greens — for-healthy properties, they surpass even vegetables;
• meat, fish, seafood are rich in protein, it is preferable to use the boiled form or in the oven, in the closet of air;
• dairy products — are especially useful fermented milk products containing a large amount of calcium, promotes affect osteo-muscular system.

It is desirable that all the products are natural, without chemical additives.

What foods should be limited?

If fractional power is used as a weight-loss diet, and speed up the process by the exclusion from the diet of certain products. Them concern:

• sweet;
• confectionery;
• the meal dishes in the kitchen;
• fried and fatty foods;
• semi-finished products;
• products with a large amount of dyes and other chemical additives;
• acute and smoked food.

Under the ban of the soft drinks and alcohol.

Menu of the week

To better understand what is fractionated meals to lose weight, consider the menu for the week of the table.

The days of the week	Eat
	Breakfast	The second breakfast	Lunch	The afternoon tea	The dinner	Appetizer
Monday	Oatmeal with grated apple, tea	The fat natural yogurt, rye of the piece	Chicken soup, vegetables	Vegetable salad, tea	Vegetable stew	Cottage cheese with honey, green tea
Tuesday	Buckwheat in the water, a glass of kefir	Baked apple with honey	Soup of vegetable puree, boiled rice, fish fillets, bread pudding	Apple with carrot used	Meat steam dumplings, vegetable salad, tea	The fat natural yogurt with no added
Wednesday	Bran, fruit, tea of your herbs	The orange, the grapefruit	Pumpkin soup, pureed, vegetarian, rice, juice	Fishing soufflé, cucumber	Caesar salad with olive oil, tea	The kefir with a small percentage of fat
Thursday	Oatmeal, natural yoghurt	Fruits and berries	Boiled chicken, tomatoes, tea	Vegetable salad	Buckwheat with boiled fish, salad of beetroot and greens	Melon
Friday	Omelette of eggs, tomatoes, coffee	Tangerine or orange	A soup with vegetables and meatballs, rye piece, tea	Purees	Porridge wheat, turkey, tea	Cup of yogurt
Saturday	Cereal, tea with honey	The tuna and the tomato	Soup of vegetables, mushrooms and fried onions, black bread	The boiled egg	The fillets of fish with rice, cheese, tea	Non-fat yogurt
Sunday	The cream of rice in the milk, chicory	The orange	Of the ear, porridge of wheat, apple juice	Yogurt	The egg is very soft boiled, salad, rye piece, tea	The kefir

The menu in the month of

Using the estimate of the week of the letter that is mentioned above in the table, it is possible to month-to-month adhere to-mode emission power, providing only minor adjustments, to diversify the diet. For example, to alternate the types of vegetables and fruits, if you want to change the meat for fish, cheese kefir and so forth.

To continue fractionated meals to lose weight, develop a menu in the best month in advance.

Split meals for weight loss: recipes

There are a lot of recipes that can be included in the week of the letter to the fractional nutrition for weight loss. All of them are simple and do not involve any complex manipulations. The correct diet is not monotonous and boring diet. Listed below are some of the recipes that will help you to verify this.

Tortilla with paprika

To prepare tender, very tasty and healthy tortilla, you need the following products:

• eggs — 2 pieces;
• milk — 0,5 verse;
• paprika — 1 unit;
• salt, baking soda, parsley, vegetable oil.

Method of cooking:

1. Break the eggs into a bowl, add the milk, pinch of bicarbonate of soda and salt, beat with a mixer.
2. Sweet pepper washed, cleaned of seeds and stem, grind thin strips.
3. In a pan pour oil, put the bell pepper, and in the top — egg-milk formula.
4. Reduce the heat, cover the pan with the lid and cook about 10 minutes.
5. Open the lid and sprinkle with fresh shredded vegetation.

Lush and fragrant, and, most importantly, the diet omelette ready.

Soup with meatballs

Before cooking the soup with meatballs, it is desirable to make the minced meat, using meats that are low in fat. If the time is not sufficient, you can use the prepared product.

For soup dumplings you will need:

• minced meat — 100 g;
• potatoes — 2 pieces;
• onion — 1 unit;
• carrot — 1 unit;
• the parsley, the pepper and the salt.

Method of cooking:

1. Clean the potatoes, cut into small pieces.
2. Pour the water into a saucepan and put in it the potatoes. Put on the fire.
3. Clean and wash the vegetables. Grate the carrots with a grater, onion cut into cubes.
4. The minced meat with salt and pepper, mix. If you want, you can add a little fresh, onion, grated with a grater.
5. When the potatoes stand for 5 minutes, then add the vegetables. 10 minutes prior to readiness of soup minced form small balls and another to leave them in the boiling water.

Finished the soup with meatballs liberally sprinkle with the finely chopped herbs, cover with the lid and leave to rest for 15 minutes before serving.

Soup-puree of pumpkin

For the soup-puree of pumpkin, prepare the following ingredients:

• pumpkin — 150 g;
• potatoes — 3 pieces;
• carrot — 1 unit;
• onion — 1 unit;
• the salt and seasonings.

Method of cooking:

1. The first step is to prepare the pumpkin: wash, cleanse the skin and remove the seeds. Cut the pulp in small cubes.
2. Onions and carrots wash, clean and cut arbitrarily.
3. Wash the potatoes, peel and cut into small pieces.
4. Place the vegetables in a saucepan, pour water to cover the ingredients. Put on fire and bring to a boil. Reduce the heat and cook, covered, until the preparation (approximately 20 minutes).
5. When the vegetables are soft, it is necessary to beat your blender along with the liquid in mashed potatoes.
6. Still a bit to cook the puree, stirring constantly, to not burnt. Just 10 minutes away.

If desired, a plate prepared you can decorate with greens and squash from seed.