Fractional nutrition for weight loss menu, table, recipes

It is no secret that the fractional eating for weight loss used in the development of almost any diet. Eating food in small portions, you can not only get rid of extra pounds, but also to restore the digestive system and liver. To improve their health, smaller meals should be a lifestyle, not a temporary fling. Otherwise, the lost weight will quickly return back, and all the efforts will be in vain.

Fractional power — what is it?

menus for weight loss

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

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

Thus, smaller meals allows a person to consume the same amount of calories per day as usual. Only the entire volume of food is not divisible by 3, and 5-6 servings. While not disturbing the normal diet and not restricting your diet, you can lose weight.

Basic principles

The main principles of fractional power are:

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

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

Note! There is an opinion that brought together the fists show what amount of the stomach in humans.

If you eat fractional, the food getting into the stomach in small amounts are digested faster than large quantities of products. In the end, the digestive system works stably without clogging the intestines. This avoids bloating, nausea and other signs of disorders of the digestive tract. But thanks to the frequent diet does not feel hunger.

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

  • Breakfast is the most important meal, which should not be neglected;
  • before each meal should drink one glass of water to satisfy a portion of a smaller volume and to speed up the process of weight loss;
  • Breakfast should be nutritious and contain a lot of carbohydrates;
  • main meal to skip is prohibited;
  • dinner should be easy, and the products need to be chosen in such a way that they calmed 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 the body and lose weight without refund of the excess weight.

Main products

Eating a 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 healthy eating.

What foods are of benefit to the human body:

  • vegetables — good source of vitamins and fiber, contain low calories (under certain disease must limit the intake of spicy and acidic kinds of vegetables);
  • fruits and berries together with vegetables, enrich the body with vitamins, fiber and other useful components;
  • greens — on the beneficial properties exceed even vegetables;
  • meat, fish, seafood — rich in protein, is preferably consumed in boiled or baked in the oven;
  • dairy products especially useful dairy products containing a lot of calcium, beneficially affecting the musculoskeletal system.

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

What foods should be restricted?

If the fractional power is used as a diet for weight loss, to speed up the process by eliminating from the diet of certain foods. These include:

  • sweets;
  • confectionery;
  • farinaceous dishes;
  • fried and fatty foods;
  • semi-finished products;
  • products with lots of dyes and other chemical additives;
  • acute and smoked foods.

Banned aerated drinks and alcohol.

Menu for the week

eating for weight loss

To better understand what food combining diet for weight loss, consider the menu for the week in the table.

Days of the week

Meal

Breakfast

Second Breakfast

Lunch

Afternoon tea

Dinner

Snack

Monday

Oatmeal with grated Apple, tea

Low-fat natural yoghurt, rye bread

Chicken soup, vegetables

Vegetable salad, tea

Vegetable stew

Cottage cheese with honey, green tea

Tuesday

Buckwheat on the water, a Cup of yogurt

Baked Apple with honey

Vegetable soup, boiled rice, fish fillets, jelly

Apple carrot grated

Meat steam cutlets, vegetable salad, tea

Low fat natural yogurt with no fillers

Environment

Bran with fruit, tea their herbs

Orange, grapefruit

Pumpkin soup pureed, vegetarian pilaf, juice

Fish souffle, cucumber

The "Caesar" salad with olive oil, tea

Yogurt 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

Scrambled eggs, tomatoes, coffee

Mandarin or orange

Soup with vegetables and meatballs, rye bread, tea

Fruit puree

Porridge wheat, Turkey, tea

A Cup of yogurt

Saturday

Muesli, tea with honey

Tuna and tomatoes

Vegetable soup, fried mushrooms with onions, black bread

The soft-boiled egg

Fish fillet with rice, cheese, tea

The yogurt is fat-free

Sunday

Rice porridge with milk, chicory

Orange

Soup, porridge, Apple juice

Yogurt

Boiled eggs, salad, rye bread, tea

Yogurt

Menu for a month

Using the approximate weekly menu described above in the table month after month, adhering to a fractional power, making only minor adjustments to diversify the diet. For example, to alternate the types of vegetables and fruits, if you want to change meat to fish, cheese to yogurt and so on.

To continue with smaller meals for weight loss to develop a menu for a month in advance is better.

Fractional eating for weight loss: recipes

There are many recipes that you can include in a weekly menu at the fractional eating for weight loss. They are all simple and do not involve any complicated actions. Proper diet is not monotonous and boring diet. Below are a few recipes that will help to verify this.

Scrambled eggs with sweet peppers

To prepare tender, very delicious and healthy omelette you need the following products:

  • eggs — 2 PCs;
  • milk — 0.5 cups;
  • Bulgarian pepper — 1 piece;
  • salt, soda, greens, vegetable oil.

Method of preparation:

  1. Beat eggs in a bowl, add milk, pinch of soda and salt, beat with a mixer.
  2. Sweet pepper wash, remove seeds and stems, chop fine strips.
  3. The pan pour vegetable oil, put the peppers and top 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 omelette is ready.

Soup with meatballs

soup

Before cooking soup with meatballs it is advisable to make the stuffing, using lean meats. If time is not enough, you can use the finished product.

Soup with meatballs you will need:

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

Method of preparation:

  1. Peel the potatoes, cut into small pieces.
  2. Pour water into a saucepan and put in it the potatoes. Put on the fire.
  3. To clean and wash the vegetables. Carrot grate, onion cut into cubes.
  4. Season the mince with salt and pepper, mix well. If you want you can add a little fresh onion, grated.
  5. When the potato stand 5 minutes, add the vegetables. 10 minutes until cooked soup meat to form 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. The flesh cut into small cubes.
  2. Onions and carrots wash, peel and chop arbitrarily.
  3. Potatoes wash, peel and cut into small pieces.
  4. Place the vegetables in a pan, pour water to cover the ingredients. Put on fire and bring to boil. Reduce heat and cook under cover until tender (about 20 minutes).
  5. When the vegetables are soft, whip them in a blender along with the liquid into a puree.
  6. Some more puree to boil, stirring constantly, to not burnt. Only 10 minutes.

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

20.07.2019