Fractional, diet to lose weight: the map, table, recipes

Is not a secret that fractional, diet to lose weight is used in the development of almost any diet. Eating food in small portions, you can not only get rid of the extra pounds, but to restore the functioning of the digestive system, the liver. To improve your health, a fractional power, must become a way of life, and non-time of passion. In the contrary case, the loss of weight will quickly return back, and all efforts will be in vain.

Split meals — what is it?

The principle of a fractional power is simple — you need to consume food in small portions. The meals are made according to hours, depending on the mode.

On the note! Three meals a day is not enough to meet all the needs of the organization. Much more useful if the intervals between the meals small.

Consequently, a fractional power allows man to consume the same amount of calories per day, as usual. That the whole amount of food not divide 3 and 5-6 servings. In this case, as not to disrupt the eating habits, and not be limited to food, you can lose those extra pounds.

The basic principles

The main principles of a fractional power are:

• the frequency of consumption of food up to 5-6 times per day;
• small servings — 300 g;
• the consumption of foods at certain times — all days the same hours;
• it is desirable to exclude products that are harmful or limiting their consumption;
• the menu should be balanced, with a good balance of protein,fat and carbohydrates.

If you can't weigh the servings, you can determine the size visually. It should be placed in the palm.

On the note! There is an opinion that rolled up together fists show what is the volume of the stomach of the man.

If you eat of the fractions, the food enters the stomach, in small quantities, digested faster than large quantities of products. Finally, the digestive system works in a stable way, not to obstruct the intestine. This helps avoid gas and flatulence, nausea, and other symptoms of the violation of work of the GASTROINTESTINAL organs. And thanks to the strong consumer does not feel the hunger.

And a few of the useful tips when you follow a plan in accordance with the rules of fractional power:

• breakfast important meal, not to be overlooked;
• before each meal meals is to drink a glass of water, for we are fed of the portion of lesser volume, and accelerate weight loss;
• the breakfast should be nutritious and contain a lot of carbohydrates;
• the main meals to be missed are non-smoking;
• dinner should be light, and the products must be chosen in such a way that they stilled the CNS and is not responsible for the digestive system.

Adhere to a fractional power need is not a week or a month, and the whole of life. The only way you can improve your state of health, to restore the functioning of the body and lose weight without the return of excess weight.

The main products

Feeding details, you can consume products. But to achieve exclusive use of the meal, it is important to adhere to the principles of a healthy diet.

What are the foods that are beneficial for the human body:

• vegetables are a good source of vitamins and fiber, and contain fewer calories (in certain diseases, it is appropriate to limit the consumption of acute and acid kinds of vegetables);
• fruits and berries — with the vegetables, to enrich the body with vitamins, fiber and other useful components;
• the green of beneficial properties exceed even the vegetables;
• meat, fish, seafood are rich in protein, in preference to consume boiled or cooked in the warming room;
• dairy products are particularly useful and dairy products contain a lot of calcium, beneficial affecting muscular-the muscular system.

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

What are the products required to limit?

If a fractional power is used as a diet to lose weight, you can speed up the process by eliminating the supply of certain products. These include:

• candy;
• confectionery;
• starchy foods;
• the fried and fatty foods;
• semi-finished products;
• products with a large number of dyes and other chemical additives;
• acute and smoked food.

Prohibited also the soft drinks and alcohol.

The menu of the week

For a better understanding of what is a diet to lose weight, take the menu of the week in the table.

The days of the week	Meal
	Breakfast	Second breakfast	Breakfast	Taste	The dinner	Prognathism
Monday	Oatmeal with apple, tea	Low-fat yogurt, rye bread	The soup of chicken, vegetables	Vegetable salad, tea	Vegetable stew	The white cheese with honey, green tea
Tuesday	The buckwheat on the water, a cup of yogurt	Baked apple with honey	Vegetable soup-mashed potatoes, rice, fish fillet, cranberry jelly	Apple with carrots wiped	Of the meat to steam, chops, salad, vegetables, tea	Low-fat yogurt without loads.
Wednesday	Oat bran with fruit, tea, herbs	Orange, grapefruit	Pumpkin soup, in mashed potatoes, risotto, vegetarian, juice of	The peach soufflé, cucumber	Caesar salad with olive oil, tea	Kefir with a low percentage of fat
Thursday	Oatmeal, yogurt	Fruits and berries	Boiled chicken, tomatoes, tea	Vegetable salad	Buckwheat with boiled fish, salad of beets 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
Saturday	Cereal, tea with honey	The tuna and tomatoes	Vegetable soup, mushroom with fried onions, dark bread	Boiled egg	Fish fillets with rice, cheese, tea	Low-fat yogurt
Sunday	Rice porridge with milk, chicory	Orange	Ear, wheat porridge, apple juice	Yogurt	The boiled egg, salad, rye bread, tea	Kefir

Menu for the month

By using an estimate of weekly menu described above in the table, month by month, of the method of fractional power, bringing that small adjustments in order to diversify the diet. For example, alternate the types of fruits and vegetables, if you wish, to change from meat to fish, cheese and yogurt and so on.

To continue a diet to lose weight, develop menus for the month of better in advance.

Split meals for weight loss: recipes

There are a lot of recipes of dishes that you can enable in the menu for the week body parts of the nutrition for weight loss. They are all simple and do not imply any complex manipulation. A good diet is not monotonous and boring diet. Here are a few recipes that will help you to verify.

Omelet with peppers

For cooking fresh, very tasty and useful at the omelet will need the following products:

• 2 eggs;
• milk — 0,5 mmhg;
• pepper — 1 piece;
• salt, soda, herbs, vegetable oil.

The method of cooking:

1. Break the eggs into a bowl, add the milk, a pinch of soda and salt, beat with electric mixer.
2. Peppers wash, clean the seeds and the stalk, cut them into strips.
3. In a pan pour oil, put the peppers, and above 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 with fresh crumbled green.

Lush and fragrant, and, above all, the dietetic, the omelet is ready.

Soup with meatballs

Before cooking the soup with meatballs, it is desirable to make the stuffing, using lean meats. If the time is not enough, you can enjoy the loan for a product.

For the meatball soup will need:

• chopped — 100 g;
• potatoes — 2 pieces;
• onion — 1 pcs;
• carrot — 1 pcs;
• herbs, black pepper, salt.

The method of cooking:

1. Clean the potatoes, cut into small pieces.
2. Pour water in a saucepan and pour in it the potatoes. Put on the fire.
3. Clean and wash the vegetables. Grate the carrots, the onions and cut into dice.
4. The minced meat with salt and pepper, mix. If you want, you can add a bit of onion, fresh, grated on a grater.
5. When the potatoes up 5 minutes, add the vegetables. 10 minutes before preparing the soup with the stuffing to form small balls, then put them in the boiling water.

The meatball soup generously sprinkle finely rublennoy of greenery, cover and let rest for 15 minutes before serving.

The pumpkin soup

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

• the pumpkin — 150 g;
• potatoes — 3 pcs;
• carrot — 1 pcs;
• onion — 1 pcs;
• the salt and the seasoning.

The method of cooking:

1. First of all, you must prepare the pumpkin: wash, cleanse the skin and remove the seeds. The pulp cut into small cubes.
2. Onions and carrots wash, peel and chop the arbitrary.
3. Wash the potatoes, peel them and cut them in 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 let it cook under the lid until tender (about 20 minutes).
5. When the vegetables are tender, beat with a mixer with the liquid in the puree.
6. Still a little bit of boiling puree, stirring constantly to avoid that it does not burn. It takes just 10 minutes.

If you want it, a ready meal, you can decorate with greens and pumpkin seeds.