5 meals a meal time. Five-time diet for weight loss

To get the figure of their dreams, the fair sex take desperate steps, torture themselves with hunger, play sports to the point of exhaustion. And the secret of a slim figure in 2019 is very simple - regular meals and moderate physical activity.

It is a fractional 5 meals a day for weight loss that will achieve the desired results, become a habitual way of life for everyone, while the digestive system will improve, metabolic processes will be activated, and the color of the skin will improve.

How to organize meals 5 times a day?

Today it is difficult to find a person who would have a full breakfast, and even more so adhere to 5 meals a day. And all because we are always in a hurry somewhere, we have a snack on the go, so it turns out that we gain weight and worsen the quality of our health.

How to change everything? First of all, you need to set yourself a solid motivation, create the right conditions for eating food according to the conditions of fractional nutrition.

Attention: in advance, purchase a set of dishes that will be small in size, but attractive enough so as not to be annoyed at the addiction stage.

There are many benefits of 5 meals a day, which you should clearly identify in front of you:

• there is no feeling of hunger, and therefore there is no need to snack on the run, eating junk and high-calorie foods;
• there are no strict restrictions on the set of products, the process of losing weight is well established and with health benefits;
• better absorbed nutrients, vitamins and trace elements that enter the body in moderation;
• it is psychologically easier to lose weight when you know that in a few hours you will be eating again;
• after plentiful food, it always pulls you to sleep and there is no strength to maintain high performance, in this case, the opposite is true - light food allows you to keep the body in good shape;
• calories are consumed faster, which are converted into energy, and do not remain in the form of body fat;
• sleep becomes calm and full - the key to excellent prevention of overweight.

There is nothing to be proud of when people say that they eat once or twice a day, in which case muscle mass is destroyed, the fat layer grows, insulin levels change for the worse, and health is getting worse.

How to make a menu with fractional nutrition 2019?

The first thing to do is to divide your day into 5 meals, among them there are three main ones - breakfast, lunch and dinner, and two additional ones (lunch and afternoon snack).

It is important that the last meal ends three hours before bedtime, and just before going to bed, you can drink a glass and end the day with this product.

Between meals should take no more than 2-3 hours, so that you do not have time to get very hungry. Portions are small, high-calorie foods should be consumed in the first half of the day, and less satisfying - in the second.

Most of the diet is fruits, vegetables, whole grain cereals, and meat and fish should be stewed or steamed, without the addition of vegetable and animal fats. Be sure to include fiber, Omega-3, vitamins and microminerals of natural origin in the menu.

To eat 5 times a day for weight loss to be effective, you need to remember about the abundant amount of liquid, on an empty stomach you need to drink a glass every morning pure water and finish snacking green tea, fruit drinks, low-fat dairy products.

Sample menu for 5 meals a day

To draw up for weight loss, you should not have special knowledge in the field of nutrition, the main thing to remember is that the products must be natural, healthy, not contain concentrates, chemical additives and other substances to improve taste.

We offer you a menu with 5 meals a day for weight loss for a week.

Monday

For breakfast, you can make an omelet with two eggs and some low-fat milk, drink a cup of tea or coffee without sugar. For lunch, cook a small piece of steamed fish, make a salad of cucumber and cabbage, season with lemon juice, boil a portion of rice.

For lunch and afternoon tea, it is preferable to eat fresh fruits and berries, kiwi, orange, peach, raspberries, strawberries, green apples, half a banana in one snack, two watermelon brackets, melons, a handful of blackberries and currants.

For dinner - a sandwich, with cheese and ham, it is preferable to take bread with rye or bran. 100 g stew with green cucumber. Before going to bed, drink a glass of water or a low-fat dairy product.

Tuesday

Cook for breakfast buckwheat porridge on the water, eat a piece of bread with bran, drink a cup of coffee. Dine with vegetable soup, you can make a salad of carrots and cabbage, season with a little olive oil and lemon juice.

For second breakfast and afternoon snack - drink a glass of kefir and enjoy fresh fruits in moderation. For dinner, cook fish baked in the oven with vegetables. Before going to bed - 50 g of low-fat cottage cheese, drink clean water.

Wednesday

Breakfast - boiled egg, a piece of bread with ham, a cup of green tea. For a snack, cottage cheese with a small amount of milk is suitable, and for lunch, cook soup with meat broth and a vegetable salad.

For an afternoon snack - a sandwich with ham and cheese, an orange. Have dinner with boiled beef and make a portion of vinaigrette, season with olive oil. Better not to use canned cucumbers, but fresh.

Thursday

Prepare cereal porridge for breakfast, bean soup, a piece of bread and a tomato for lunch. For snacks, you can use low-percentage yoghurts and fresh fruit. Have dinner boiled chicken breast with mushrooms and drink a glass of green tea.

Friday

For breakfast, make an omelette with vegetables, drink a glass of fresh fruit drink. For lunch, bake fish with apples in the oven, and for an afternoon snack, enjoy a cottage cheese casserole. For dinner, boil pasta with cheese or cheese, eat 2 kiwis before going to bed.

Saturday

Have breakfast with oatmeal porridge in milk, drink a sweet fruit smoothie. For lunch, steam fish and a small salad of cucumber, tomato and onion. Make for snacks cottage cheese casserole from natural ingredients.

Have dinner with boiled chicken breast, eat 2 raw carrots, drink fruit juice with a meal. Before going to bed, drink a glass of fat-free yogurt or pure water, the main thing is not to saturate the stomach at such a late time.

Sunday

On Sunday, you can repeat any set from the menu of the week. Make soup with vegetable broth vegetable stew making a salad of fresh vegetables. Drink enough liquid.

Conclusion!

The results will be amazing, within 2-3 weeks after following such a diet. There will be lightness in the body, a surge of energy, there will be no feeling of hunger or overeating.

It will be difficult to immediately limit yourself in portion sizes, but only the will to win and strong motivation will allow you to achieve the desired forms. Try to find a hobby for yourself, so as not to think about food all the time.

Every day it will be easier and healthier to eat! Experiment, make new recipes for dishes, let such food be the way of your whole future life!

Here is a diet 5 times a day for weight loss should be observed in 2019, so that health is strong, and the figure is slim and graceful. Take care of yourself and eat right, the only way you will always be in a great mood!

Health to you and prosperity!

Wanting to reset excess weight and do not return it immediately after the diet, they know how difficult it is to diet and stick to proper nutrition. Nutritionists recommend not to starve, but to follow the rules of fractional nutrition. Eating 5 times a day will help normalize the metabolism in the body and bring your body into perfect shape.

Why eat 5-6 times a day

Fractional nutrition does not apply to diets. This is a correct and healthy diet without overloading the body, with maximum benefit for a person. Eating is carried out immediately after the onset of hunger, but in small portions. It is important not to overeat and listen to your body.

Important! The feeling of fullness in a person appears 15–20 minutes after eating, and it is necessary to get up from the table with a slight feeling of hunger.

Meals 5-6 times require compliance with the rules:

1. The size of one portion should not exceed 200 ml. But it is worth considering the individual physiological characteristics of a person, so the optimal amount of food should fit in your palm.
2. Between the main meals should not be more than 3-4 hours.
3. During breaks, you can snack on fruits: apple, pear, grapefruit.
4. It is important to consider not only the portion size, but also the calorie content of the dish. Well, if the caloric content of meals is about the same.
5. The last main meal is taken before 6 pm.
6. During the day, a person should drink at least 1.5 liters of fresh non-carbonated water. Drinks and liquid meals do not count.
7. The contents of each spoon are chewed well before swallowing. Leading nutritionists recommend slowly counting to 30 while chewing and only then swallowing food.

Proper nutrition 5 times a day for weight loss will be even more effective if you add physical activity to your routine.

Proper nutrition mode:

• 8 – 00 Breakfast.
• 10 - 00 Second breakfast.
• 12 – 30 Lunch.
• 15 – 30 Afternoon tea.
• 18 - 00 Dinner.

After 18-00 in the evening, you can supplement the menu with another snack from a light dish: a fermented milk product, fruits, vegetables.

Readers ask why we need to eat 5 times a day if we gain excess weight while eating?

The advantages of fractional nutrition:

• A person practically does not feel hunger and at the same time loses weight.
• Eating 5-6 times a day is easy to adjust to any daily routine.
• Due to small portions, the volume of the stomach is gradually reduced.
• A small amount of food is better fermented and does not have time to be deposited in fat.
• The microflora of the gastrointestinal tract improves, as there are no putrefactive and unprocessed products left in the stomach.
• The body is cleansed of toxins, blood circulation improves in a person, the work of blood vessels is restored.
• Suitable for people with various chronic diseases of the gastrointestinal tract.
• Lost weight rarely comes back.

• It is difficult to immediately get used to a small amount of food and for the first few days it will seem that you are not full.
• It is not always possible to correctly distribute dishes by calorie content.

Eligible Products

How to eat and what during a fractional diet depends on your individual characteristics and taste preferences. Proper nutrition should include: proteins, fats, vegetable fibers, vitamins and minerals.

The menu includes:

• seafood;
• lean meats;
• fermented milk products: cottage cheese, kefir, fermented baked milk, yogurt;
• cereals, everything except wheat and semolina;
• nuts and seeds;
• vegetables and fruits.

The use of vegetable oil is allowed, but not more than a tablespoon per day. Salt is strictly limited.

Fish and seafood

Seafood and lean varieties sea ​​fish contain Omega 3 acids, vitamins, iodine and fluorine, which are necessary for normal nutrition of body tissues. With a lack of fatty acids, human skin loses elasticity, hair grows dull, nails become brittle. Lack of iodine affects the functioning of the endocrine system. Fluorine prevents various bone pathologies, as it takes part in the mineralization of bone tissue and teeth.

Fish in fractional meals can be consumed in any main meal, as it is a protein that breaks down fats and is highly digestible.

Fish goes well with cereals and vegetables. Steam, grill or bake in the oven. The recommended dosage is 200-300 g per week.

Lean meats

Lean meats include:

• turkey;
• veal;
• horsemeat;
• chicken breast.

Lean meats are a protein that is necessary for the formation of muscle tissue. Vitamin B 12 and iron in the composition prevent the development of anemia and help strengthen the immune system.

A healthy diet allows for 150-200 grams of lean meat per day. In detailed nutrition, it is appropriate to eat meat for lunch.

Dairy products

Fermented milk products include natural yogurt, kefir, fermented baked milk, cottage cheese, curdled milk, sour cream. They are an integral part of the fractional diet and are included in the daily diet.

Useful bifidus and lactobacilli in fresh yogurt and kefir help to improve the functioning of the stomach, restore natural peristalsis. Calcium in the composition of dairy products is necessary for the body for the formation of bone and cartilage tissue, hair and nail growth.

Important! The fat content of products should be up to 2.5%, but fat-free products are also not suitable. Without fat, calcium from cottage cheese and kefir is not absorbed by the human body and a valuable product will be eaten without benefit.

Use at any of the meals and during snacks. At night after 18-00 it is allowed to drink a glass of kefir.

Cereals

They are used in any of the main meals, go well with meat, seafood, vegetables. But we must not forget that fractional nutrition is not a mono-diet. It is permissible to eat no more than a glass of cereal per day.

Vegetables and fruits

It is impossible to lose weight without eating fruits and vegetables every day. Steamed, baked or vegetable stew should take up 65% of your daily diet. Vegetables contain vegetable fibers and cellulose, which help to remove toxins and improve metabolic processes.

Not all fruits are suitable for weight loss.

Allowed:

• apples;
• pears;
• citrus;
• avocado;
• kiwi.

Prohibited Products

From the diet, you should completely exclude foods that prevent you from losing weight due to high calorie content, fats and fast carbohydrates:

• potato;
• smoked sausages and semi-finished products;
• butter;
• confectionery;
• pastry from wheat flour;
• canned food and pickles.

Also, soda, sweet waters and purchased juices with sugar are banned.

A huge number of books and publications suggests that the best diet for weight loss is frequent meals 5-6 or more times a day - the so-called. This opinion has become so strongly entrenched in the minds of the townsfolk that when asked where to start losing weight, everyone will say - start eating often, but in small portions. At the same time, this approach is substantiated by supposedly “acceleration of metabolism” and a decrease in appetite. However, in fact, frequent meals do not have any advantages over the classic 3 meals a day. And there is good scientific evidence for this.

Consider the main myths and misconceptions about frequent meals.

"Acceleration" of metabolism

This misconception is based on the thermal effect of food and a small rate of increase in metabolic processes in response to food intake. The thermal effect is the release of energy during the digestion of food by about 10% of the calories consumed. That is, if you consumed 1000 kcal, 100 of them will go to the so-called thermal effect. At the same time, it doesn’t matter at all whether you consume these 1000 calories per meal or divide them into 5 meals - in all cases, 100 kcal will ultimately go to heat production. Thus, eating 5-6 times a day does not increase energy consumption for digestion and heat production ( Study: Bellisle F et. al. Meal frequency and energy balance.Br J Nutr. (1997) 77 (Suppl 1):S57-70).

Infrequent meals slow down metabolism

The second misconception that justifies eating 5-6 times a day is the opinion that relatively large breaks between meals during the day will force the body to go into "saving mode", slow down the metabolism and, as a result, slow down the consumption of subcutaneous fat. This also includes myths about the different importance of meals depending on the time of day - for example, breakfast causes the metabolism to “start” for the whole day, so skipping it leads to a decrease in metabolic rate.

The nature of these misconceptions stems from early studies in mice and rats, which indeed showed that a lack of food for a short period of time causes the body to reduce its overall energy expenditure, including the so-called "economy mode". However, such studies are not applicable to humans, since the life expectancy of animals, and in particular mice and rats, is much shorter. In addition, animals do not have large fat reserves, so even a slight calorie deficit during the day significantly affects the vital activity of their body. In particular, in very small animals, skipping a single meal can result in death.

In humans, the situation is quite different. So, for example, the metabolism of the human body may not decrease even during 3-4 days of complete starvation, and a number of studies show even a slight increase in the rate of metabolic processes. In addition, it takes 3-4 days for the brain to just notice a change in leptin levels, so skipping one meal will not affect anything.

Frequent eating burns fat better and preserves muscle

This myth is ubiquitous in bodybuilding and fitness. There is a strong opinion that eating 5-6 times a day accelerates fat burning and helps maintain muscle mass during dieting. However, this can only be realistic when there is an extreme difference in the number of meals and insufficient protein intake. If there is a lot of protein (and for athletes who are seriously involved in fitness and bodybuilding, it is at least supplied in sufficient quantities), then the frequency of nutrition practically does not affect anything. The exception may be professional athletes, whose life is enclosed in a rigid framework of training, sports regimen and taking steroid drugs.

Eating 5-6 times a day affects sugar and hunger

Another misconception is that frequent meals keep your blood sugar at a stable level. However, there is no reliable study confirming this fact. The most popular scientific publications compare, for example, the classic 3 meals a day with 17 meals a day, using tiny portions. Obviously, this experiment has nothing to do with reality, since such an approach simply cannot be repeated in ordinary life (not to mention the fact that this does not give any advantages).

With regards to the feeling of hunger, here too, not everything is clear. For some people, frequent meals help control appetite better, while others have noticed that eating 5-6 times a day feels hungrier than classic meals 3 times a day. ( Study : Ohkawara K Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity (Silver Spring). 2013 Feb;21(2):336-43).

findings

Thus, Scientific research and studies do not confirm the advantages of 5-6 meals a day over 3 meals a day and clearly indicate that the number of meals does not affect either weight loss or muscle maintenance ( Study : Schoenfeld BJ et. al.Effects of meal frequency on weight loss and body composition: a meta-analysis Nutrition Reviews (2015) Vol. 73(2):69–82). Opinions that there is an optimal frequency of nutrition are erroneous and do not have reliable scientific justification.

Content

By all accounts, a healthy diet is one that contains no fat at all, is low-calorie and tasteless food. In reality, things are a little different, and even healthy food can be very tasty. How to draw up a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

Organization correct mode nutrition is very important. Scientists have proven that adults who use quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about the state of your health or the diet of loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat only meat and fish all day long. Milk products, legumes or eggs are also a great source of protein.
• Make a regime and the correct daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If cooking in oil, then use products with no more than 10% fat. This rule does not apply to the so-called healthy fats, which are part of avocados, nuts, seafood.
• Eat whole grain cereals. They will have to be boiled a little longer, but they have more vitamins.
• Drink mineral water. There is no need to make special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of products for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of products, as well as learn how to combine them. Conventionally, all food is divided into three types. This is:

• protein;
• neutral;
• starchy.

Each category is absorbed by the body in different ways: some products require more energy for processing, while others almost immediately enter the intestines from the stomach. In order not to give the body an extra load, the exact compatibility of products for proper nutrition is very important. The following table will help you combine the ingredients. In one meal, you need to eat foods from the first and second columns or from the second and third columns:

How to cook the right foods

To save everything useful material in vegetables, it is better to fry or stew them at a temperature not exceeding 60 degrees. Steaming, baking or frying at 100 degrees will help maintain the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram beef tenderloin long - from 60 minutes to two hours. Marinades help shorten this time. High-temperature cooking with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition mode

Even a dieting adult should follow a reasonable diet:

1. Ideally, food should enter the body every four hours, but if this does not happen, digestive disorders begin, eventually leading to more serious problems.
2. The correct mode of eating is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet plan for weight loss

The basic rule for those who want to lose weight is that the diet should be balanced. The total calorie content of meals per day for losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat half an hour after you wake up. At breakfast, the body should receive approximately 25% of kcal from daily allowance, so the food should be dense: cereals, muesli, cheese, eggs, dairy products and fiber.
• For lunch, calories should be in the amount of 50%. The plate needs to be filled a quarter with protein food (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, determine 25% of calories. Good option- seafood with vegetables, cottage cheese, lean fish dishes. Do not eat carbohydrates at night: while you sleep, they will turn into fat.
• The right diet for weight loss can not do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second - after dinner. Any snack should be within 100 kcal.

Meal time with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to draw up a schedule where to schedule proper nutrition by the hour:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast in order not to feel hungry for a longer time. Be sure to make your right breakfast tastier, add fruits, berries, honey to ordinary cereals.
2. It is desirable to have lunch at about 12 o'clock, while the diet should include all types of products: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Skip meals fast food from packages, crackers, chips and fast food.
3. It is better to have dinner at about 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Cook lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snacking is an important part of the regime and healthy eating. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks in eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise snacking. There are several options for healthy nutrition:

• eat one or two fruits or a glass of berries in the morning;
• after dinner, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter cup of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or snack after dinner.

Daily nutrition schedule

Even if you stick to four meals a day, resorting to a rational distribution of calories is worth it. If you correctly draw up a nutrition schedule, the stomach will not be overly overloaded, and the body will gradually get used to such a routine. Violating the regime is strictly prohibited even when losing weight. Even if you do not have time to have lunch, you should not eat a double portion for dinner: it is better to have a hearty breakfast.

An approximate daily routine should look something like this:

• 8.00 - 9.00 - breakfast. You should try to eat more carbohydrates and less protein foods.
• 12.00-14.00 - lunch. Here, on the contrary, it is worth protecting yourself from carbohydrates and paying attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 - afternoon snack. Do without fatty food, flour or sweet confectionery.
• 19.00 - dinner. The menu will be appropriate low-fat fish, stewed vegetables, dairy products.

Approximate nutrition menu

If you follow the right diet and a clear schedule, you can bring your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can make a proper nutrition menu for the day, and make small adjustments to it the next day. Sample Plan should be like this:

• Have a hearty breakfast in the morning. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, indulge in seafood soup, beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, you can drink a glass of red wine.

Nutritionists suggest five meals a day as opposed to diets with severe restrictions.

Eating according to this scheme, you will not feel hungry and say goodbye to extra pounds without pain. This is what perfect weight loss should be like.

From the article you will learn the basic rules of 5 meals a day, is such a diet effective for weight loss, sample menu for a week.

Diet Basics

Five meals a day is not a diet in the usual sense. Rather, it is a system based on consistency, moderation in eating.

It is advisable to follow it constantly, accustoming yourself to eat right, since a week or two of such a regimen is unlikely to bring an effect.

It is important to determine for yourself regular reception hours with 5 meals a day: the optimal time for the first breakfast will be 7:00-9:00, the second - 11:00-12:00, lunch - 14:00-15:00, afternoon snack - 16:00-17:00 and dinner - 19:00.

Basic requirements for the organization of five meals a day:

• Five doses are evenly distributed throughout the day. Breakfast, lunch, dinner and two additional snacks will not allow the feeling of hunger to manifest itself too noticeably.
• You need to eat in small portions, until you satisfy your hunger, but without overeating.
• Food should be divided by calorie content: try to eat the most high-calorie foods before lunch, and leave vegetables, dairy products, and lean meat for the evening.
• The basis of the diet should be plant foods and cereals.
• Meat and poultry are best steamed or stewed.
• Be sure to include fiber (cabbage, apples, cereals), foods containing Omega-3 (fish, walnuts) in the daily menu.
• It is necessary to drink more liquid - it will help fill the stomach, accelerate the elimination of toxins and waste from the body. In addition to water, tea, rosehip broth, fat-free kefir will be suitable drinks.
• There should be a gap between dinner and sleep, but not less than three hours.
• Calculate the number of calories you need per day. For weight loss, try to choose low-calorie foods.

Effect on the body

Proper organization of five meals a day will help not only say goodbye to unwanted weight. Problems with sleep and the work of the gastrointestinal tract will disappear, metabolism will accelerate, additional energy will appear.

To build muscle mass, combine such a system with active sports activities. Power training should take place three times a week, aerobic - from five to seven times.

Attention! Before starting the transition to five meals a day, it is advisable to consult a gastroenterologist or nutritionist, and read their recommendations.

Advantages and disadvantages, contraindications

System advantages:

• lack of feeling of hunger;
• a varied menu: you can eat almost everything, only in small quantities and at the right time;
• when switching to five meals a day, the stomach gradually gets used to receiving food in small portions and decreases in volume, which eliminates cases of overeating in the future.

There are practically no disadvantages and contraindications for the system., but it should be remembered that there is no diet that is equally useful and suitable for every person. It is necessary to take into account the state of health, the presence of diseases and the corresponding restrictions on the menu.

Fractional nutrition is considered correct, meeting the requirements of the body. If necessary, the system allows the possibility of adjustment to the needs of a particular person.

The only downside- modern look life does not always allow you to adhere to some kind of scheme. Lack of time, uncomfortable working conditions, stress, "jammed" with sweets - all these factors lead to the fact that a person breaks down and starts eating again at random and whatever.

Try switching to five meals a day while on vacation, when there is time and opportunity to plan everything calmly, make a list of products, menus and start getting used to a new style of eating.

When compiling a weekly menu, follow these simple recommendations:

• immediately make a list of products for the week, distribute them by day;
• carbohydrates should be consumed for breakfast, proteins for dinner;
• water, juices, tea can be drunk in unlimited quantities;
• add salt and spices to food in moderation, as salt retains fluid in the body, and spices can stimulate appetite;
• it is better to boil fish or meat, stew or bake, try not to fry anything;
• if vegetables are cooked as a side dish, they make up the bulk of the serving;
• if rice or buckwheat is cooked as a side dish, their volume is equal to half the serving, equally with meat or fish.

Below is a sample menu for a week with a five-single diet for weight loss.

• Set realistic goals for yourself. Do not try to lose more than one kilogram per week. Firstly, rapid weight loss is not very beneficial for the body, and secondly, in contrast to the results of strict diets, with slow weight loss kilograms are gone forever.
• Set up right. Do not worry much if you could not stand it and ate something harmful, fast food or sweets. And, on the contrary, praise yourself even for a small result.
• Find support from loved ones. It will be much easier for you to stick to five meals a day if your family is with you.
• Choose a physical activity that you enjoy. Walk more.

It will be good if you start a notebook for recording and counting the calories eaten per day. Such a notebook acts as a controlling and deterrent when you see how much you have already eaten over the past day.

True, such a diet is not suitable for those who want to quickly get rid of a large number of extra pounds. With five meals a day, weight goes away slowly but surely without going back.

With 5 meals a day, the body is completely rebuilt, getting food every two to three hours; metabolism accelerates, and fats do not have time to form.

In the first month, you can lose up to 8 kg, then the weight decreases more slowly. With such a smooth weight loss, there are no problems with sagging skin, especially if there is physical activity.

This diet is also pleasant in that it is not necessary to completely exclude your favorite foods: just limit their amount and use less often than you are used to.

Not being a diet, five meals a day will help you gradually lose weight and further maintain your figure in a taut state.

This fairly simple nutrition system does not cause the body to experience stress due to sudden food restrictions and is much more effective than dieting and fasting.

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