Fractional food for weight loss. Fractional food menu. Optimal mealtime 5 meals a day

Publication date: 07-06-2017

A fractional diet is often called a fractional diet. In fact, it refers more to a specific eating regimen that allows you to reduce portions of food, adjust your diet and, in addition, lose weight well.

Most importantly, stick to it simply: you need to eat in small portions 5-6 times a day.

There are many advantages to split meals over other diets.

You don't have to stick to a rigid set of foods. You can eat what you like, just a little less.
You will not feel hungry all the time, because you need to eat with fractional meals often. This means that you will have less chances to break loose and eat more than what is allowed.
Regular split meals 5-6 times a day will speed up your metabolism, which means that your body will start burning more calories.
You can stick to fractional nutrition at any time. Usually, in 2-3 weeks of the diet, a healthy habit of eating right is formed, which allows you not to gain the lost pounds in the future.

Fractional nutrition can be broken down into 2 stages:

Stage 1 - addiction;
Stage 2 - weight loss.

First step

If you decide to stick to fractional meals, then first of all prepare for yourself a miniature set of dishes from which you will eat. From a psychological point of view, this will help you quickly get used to the diet, because you will see that the plate is full, which means there will be less temptation to add more food.

At this stage, you do not need to reduce the calorie content of the diet, you first need to get used to the small portion size. The portion should not exceed the volume of a regular glass, i.e. about 200g.

Fractional meals should consist of meals, foods and drinks that are familiar to you. Even sweet or high-calorie foods are allowed, but in small quantities. During the day, you need to eat 3 hot dishes (breakfast, lunch and dinner) and make 2-3 snacks 3 hours after the main meals.

Key points to remember:

It is advisable to devote at least a week to the first stage. Do not worry, during the "habituation" you will already begin to lose weight by reducing portions.

Second phase

It is suggested to start this stage of weight loss by reducing the calorie content of the diet to 1300-1600 kcal, depending on your weight and lifestyle. Remember, the more active you are, the more calories you should consume.

Another point: you will have to give up fatty, sweet, flour, smoked and canned (that is, harmful) products in favor of healthy foods. If you think this is too difficult, start gradually: replace mayonnaise with low-fat sour cream; replace sweets with fruits, dried fruits, nuts; white bread on whole grain; pork for lean poultry or fish. Try to give preference to fresh vegetables and fruits, legumes, cereals, low-fat dairy products.

But alcohol will have to be abandoned, and preferably completely. In extreme cases, you can drink half a glass of dry wine.

At this stage of fractional nutrition, your weight will continue to decrease. Most importantly, do not forget about water and continue to exercise at home or do fitness at the sports club.

Sample menu for fractional meals

Breakfast: an omelet of 2 eggs and a small amount of milk, tea without sugar.
Snack: any fruit.
Lunch: a small piece of cod, rice, a small cucumber, tea.
Snack: rye bread sandwich with cheese and ham.
Dinner: salad of fresh vegetables with lemon-oil dressing, 100 g of stew.
Snack: a glass of kefir and a slice of low-fat cheese.

Is the smartest meal plan. This diet is suitable for most people. With it, you can get rid of extra pounds, bring your body into a healthy state, or just accustom yourself to proper nutrition. What are the main advantages of this method, and how to correctly draw up a fractional meal menu for a week and a month?

What it is

Our usual diet consists of three meals (breakfast, lunch, dinner). In a fractional diet, the daily rate is divided into 5-6 small parts. Observing such a regime, a person simply does not have time to get hungry. But here it is important to correctly distribute all products. And also remember to count calories. Carbohydrate foods should be eaten in the morning and light proteins in the evening.

Benefits

If a person eats 2-3 times a day, then about 6-8 hours pass between meals. During this time, a person may have a wild feeling of hunger, which pushes for a breakdown and uncontrolled gluttony. Many people are familiar with the situation when a person really wants to eat and cannot resist. At such a moment, he can eat half the refrigerator at a time. After all, he simply cannot think about the right diet. Because an appetizing burger or sweet cake rises in front of his eyes. Later, a person will regret what he has eaten and that he has lost his temper, but by this moment all the harmful products will have time to be deposited in the sides.

Appetite and hunger must be controlled by the mind. If you correctly divide the daily diet into several parts, then the interval between meals will be reduced to 3-4 hours. During this time, hunger will not have time to turn into an angry beast. Correctly taking into account all the nuances, fractional meals are drawn up for a week and a month.

It is important to properly distribute food for the day. Then a person can eat small portions, choosing healthy foods. Since he will always be full, in a quiet mode he will not want to get lost in sweets and pastries, or he will be able to stop in time. In addition, very little food is now needed for saturation. Constantly filling the stomach to capacity, a person stretches it and accustom himself to huge portions. Accordingly, each time you need more and more food for full saturation. It is necessary to control all food that is eaten during the day. Gradually, the body will get used to gorge itself on a small amount.

Basic Rules

Before breakfast, in 20-25 minutes you need to drink 1 glass of clean water to prepare the digestive tract for work.
Exclude all harmful products: baked goods, sweets, fatty foods, fried foods, snacks, chips.
All food is divided into small portions. You need to eat 5-6 times a day (3 main meals and 2-3 snacks).
Each intake should be consumed in 2.5-3 hours. At the end of the 3rd hour, a slight hunger should be felt.
The volume of food for 1 meal should not exceed 500 grams.
It is necessary to take into account BZHU (proteins, fats, carbohydrates) and observe their daily rate.
You don't need to starve. Then the metabolism will slow down.
If eating at home, choose smaller plates. Gradually, you will accustom yourself to small portions.
All food can be divided into containers and carried with you.
According to the results of 2 weeks, it is necessary to adjust the nutrition while maintaining the proportions.
Love physical activity.

Fractional nutrition for weight loss is an effective thing for those who are engaged in intensive work during the day (military, athletes, rescuers).

Calculation of BZHU

proteins - 50%;
fats - 30%;
carbohydrates 20%.

These proportions make up a balanced diet. If you need to gain muscle mass, then the proportions change:

proteins - 30%;
fats - 10%;
carbohydrates 60%.

It is important to know that 1 g of protein - 4 kcal, 1 g of fat - 9 kcal, 1 g of carbohydrates - 4 kcal. But grams of BJU are not grams of finished products. Each ingredient contains only a few fractions of a percent of the desired ingredients.

Video instruction: what is

Products

When choosing fractional meals for weight loss, you should remember that the main enemy of the diet is carbohydrates. The following harmful products should be removed from the menu:

sweet (pastries, sweets, cakes);
bread;
pasta;
potatoes;
mayonnaise.

tomatoes;
cucumbers;
cabbage;
pepper;
celery;
broccoli.

Protein should be useful:

fish;
eggs;
cottage cheese;
chicken;
seafood.

The right fats are flaxseed and olive oil.

The optimal amount

You should go straight to a reasonable eating scenario. If a person eats too often, then it will be difficult for him to keep the right amount of food within the normal range. Even if the portions are small and he eats 8 times a day, he will still eat too much.

You can fill your stomach with vegetables (carrots, cucumber, celery), but such small snacks will not give you full satisfaction. The person will constantly experience the eternal feeling of hunger. The best option is 5-6 meals a day, including small snacks.

It is necessary to distribute food so as not to allow large intervals in time. Do not forget about the total amount of food for the whole day. It is also important what you eat. For example, 300 g of vegetable salad will help you lose weight, and the same 300 g of buns will increase your waist size.

Catering

Fractional Nutrition is collecting conflicting opinions and reviews around the world. Most people don't know how to eat at work. Indeed, sometimes there is simply no way to eat right. Then containers come to the rescue, into which you can transfer food. There are several options here:

plastic containers;
disposable containers;
special sports bags with containers;
shakers.

If you prefer regular plastic containers, choose expensive and durable ones to minimize accidental opening and leaking. But they will have to be washed every night to fill them with food the next day.

Disposable containers are completely devoid of disadvantages, except for leakage. They are lightweight and can hold enough food. Each container can be additionally placed in a plastic bag.

For the organization of serious meals, sports bags are suitable, in which there are several special containers. If the time of the meal caught you in transport, use a regular shaker. You can pour liquid food (yogurt or curd-fruit cocktail) into it.

Diet

What can you cook during the day to be tasty, healthy, nutritious, and all this would fit in a container?

Fractional feeding mode

In order to see quick results, from the very beginning you need to accustom yourself to a rational and systematic diet:

Breakfast should start at 7-8 am.
The first snack is at about 10 am.
Lunch is best at 13:00 pm.
Second snack around 16-17 hours.
Dinner should be at about 19-20 pm.
A light snack is allowed 4 hours before bedtime.

Menu for the week

The menu consists of simple products that can be bought at any supermarket within walking distance. It is recommended to stock up on non-stick pans that can be fried without oil, as well as a double boiler, oven, or mutiva cooker.

	Breakfast	Percus 1	Dinner	Snack 2	Dinner
Monday	oatmeal with 1-2 slices of chocolate, banana or kiwi, a cup of coffee.	nutritional bar with cereal.	vegetable tomato soup.	1 fruit (kiwi, banana or orange) and green tea.	warm vegetable salad, 1 glass of kefir.
Tuesday	2-3 eggs omelet with fresh tomato and a slice of hard cheese, tea.	a handful of nuts and an apple.	brown rice with vegetables.	curd casserole with semolina and fruit.	skinless chicken and stewed vegetables.
Wednesday	oatmeal with milk and fruit.	1 boiled egg and cucumber.	baked fish in the oven or steamed, salad with Chinese cabbage, cucumbers and tomatoes.	skim cheese.	steamed fish and 2-3 tomatoes.
Thursday	steamed rice, green apple and sweet green tea.	low-fat yogurt and bread	brown rice with grilled vegetables.	curd casserole with raisins.	seafood with grilled vegetables.
Friday	buckwheat with boiled egg and fresh cucumber.	cottage cheese with dried fruits.	steamed turkey fillet with baked potatoes without oil.	vegetable salad dressed with unsweetened yogurt.	fish baked in the oven with a vegetable casserole.
Saturday	wheat porridge with a little butter and unsweetened tea.	kiwi, banana and coffee.	vegetable casserole, baked fish, tea.	seafood and a glass of fruit drink.	chicken baked in foil and seaweed.
Sunday	low-fat cottage cheese with herbs, rye bread with hard cheese and tea.	dried fruits with kefir	mushroom soup with lentils and vegetable salad with radishes.	natural yoghurt without additives and an apple.	baked chicken breast with apples without butter.

In fractional nutrition, all products can be combined with each other and a menu for losing weight for a month or six months can be drawn up. It is only necessary to take into account the amount of BJU in products.

Small notes

You should never neglect breakfast.
Remember to drink a glass of drinking water before eating. Your morning meal should be high in carbohydrates.
The first snack should be light. Then the metabolism will accelerate, and the amount of energy consumed will decrease.
Do not skip main meals. Lunch should be not only nutritious, but also healthy and tasty. Try to cook all foods without adding oil. If they seem too bland, it is allowed to add a little seasoning.
The evening ration should be made light. It is necessary to eat foods that calm the nervous system. Don't skip dinner entirely.

Eat often, but little by little or rarely, but in large portions? The question of how often to eat has thrilled the minds of many thinking men and women for centuries.

But the final answer was never found. To this day, scientists have not come to a common opinion: the discussion continues, since the research data are contradictory. Consider two polar points of view.

At the other pole one meal a day, which is sometimes considered a type of short-term fasting, but more often the most natural mode of eating. Our ancestors ate this way for hundreds, maybe even thousands of years.

In some religions, this is a whole philosophical system, for example, Buddhist monks have a postulate: “ Eating three times a day corresponds to animals, twice a day to humans, once a day to saints».

Five meals a day

Fractional feeding system, or "pasture diet" (from the English grazing - "to graze"), designed for five or six meals a day. This is explained by the fact that the appetite of different people can differ significantly.

In addition, factors of physical activity, type of employment, the presence of chronic diseases are taken into account. The main idea of \u200b\u200bthis system is as follows. The daily ration is divided into small portions. They are eaten at regular intervals +/– 1 hour.

Frequent meals stimulate the body to be confident that nutrients will be available at a certain time and it does not need to accumulate them in reserve.

Fractional meals will appeal to those who are frightened off by standard diets primarily with a feeling of hunger. Increasing the number of meals and reducing the size of the serving prevents the body (in the usual sense) from getting hungry.

Benefits of the "pasture diet"

Fractional nutrition for weight loss allows you to smoothly and accurately reduce the daily amount of calories and physically reduce the amount of food - without unnecessary stress and acute hunger.
Fractional meals normalize insulin production and blood sugar levels, so this eating style is beneficial for pre-diabetic conditions (discuss this with your doctor!).
Frequent eating in small portions is an effective prevention of metabolic failures caused by an overload of the gastrointestinal tract and excretory systems of the body.
It's pretty easy to get used to fractional meals.

Disadvantages of fractional nutrition

Usually, patients, confident that fractional meals exclude hunger, are surprised to find that they do not just want to eat every now and then, but think about food almost all the time, anxiously listening to the body and looking at their watch: is it time to have a snack? And yes, they do overeat.

« Five meals a day turns you into a constantly grazing sheep thinking only about food.", - this is how one of the clients of an online weight loss program describes her experience of fractional nutrition.

Those who suggest constantly "replenishing the firebox" in order to speed up the metabolism (admit, you probably came across this advice), you should remember that the total digestion time of an average portion of food is about 5-6 hours.

And if you do not sing once, it will not affect the metabolic rate in any way, and the body will not begin to lose muscle mass and eat itself.

Scientific studies have found no evidence that, given the same calorie intake, there is any difference in whether those calories are broken down into 3 meals or 6 meals.

How you distribute calories is up to you and depends on your lifestyle and dietary habits. Five meals a day does not bring the main goal of losing weight - burning fat.

WHY IT'S BAD FOR Losing Weight

People with hormonal disorders, insulin resistance and similar health problems are simply contraindicated to eat 6-7 times a day.

Who can? For those who really constantly and actively train, that is, professional athletes: in this case, an additional one or two meals, taking into account the increased energy consumption, will be in the subject.

One meal a day

Short-term fasting is a diet scheme in which you consume only water for 16-18 hours, and the rest of the time you eat as much as you want, but without overeating and junk food.

One-time meals can be called a fashion trend, but such eating patterns have already been encountered in history. So, the ancient Greeks ate once a day. They cared very much about their digestion, and eating more than once a day was considered gluttony.

One meal a day will help you lose weight and stabilize your weight, because your calorie intake will decrease, in other words, you will eat less, as you will get out of the habit of constant snacks.

This diet does not imply strict restrictions on products and allows you to choose any convenient time - breakfast, lunch or dinner, although the end of the working day is preferable.

In addition, one meal a day helps cleanse the body between meals. You will get rid of excess water, blood vessels will be renewed, and excess calories will not have time to "settle" at the waist.

The One Meal Diet can only be recommended for healthy people. You should categorically not switch to this method for people who have problems with the gastrointestinal tract and diseases of the endocrine system. You should also take into account the mode of work and physical activity.

Although, if we talk about physical activity, adherents of a one-time meal plan I met more often precisely among people who work physically. A builder I know eats once a day in the evening. According to him, this makes it possible to work productively throughout the day without feeling heavy.

BENEFITS OF A DISPOSABLE FOOD

Mental productivity increases
Decreased appetite
The ideal weight is established
Psychological harmony appears
The amount of energy increases

Experimental research

The J. Salk Institute for Biological Research in La Oya (San Diego, USA) conducted an experiment in 2012, the results of which confirmed that eating a little all day is more dangerous than consuming the same amount of food on a tight schedule.

Scientists divided the experimental mice into two groups and put them on a high-fat diet. Some ate the daily portion in 8 hours and starved the other 16. The second ate slowly throughout the day. As a result, the first mice came out of the experiment slightly slimmer, and the second ones had a decrease in metabolism, they gained weight.

Frequent snacking leads to obesity and fatty degeneration of the liver, as evidenced by a study conducted by a group of scientists from the Netherlands. Interceptions are simply fatal to our circadian clock, working in unison with the satiety hormone leptin.

One study found that when the total daily amount of calories is constant (but with a lack of calories - for weight loss), there is no weight loss, even when the frequency of meals a day increases from one to nine.

For ordinary people, not burdened with sports activities, and for people who are overweight, the frequency of meals does not matter. You can eat 1 time a day, you can eat 9 times a day - the result will be the same, it all depends on the number of calories consumed per day, and not on the number of meals.

Finally, it should be recalled that, firstly, any diet should begin with a consultation with a specialist, and secondly, the path to weight loss is always the rejection of junk food. Which diet is right for you?

May 28, 2018 Olga

What is fractional meals? The basic rule of fractional nutrition:

5-6 meals a day in small portions, even while maintaining the total amount of calories consumed with food, will already allow you to lose weight.

But if you need to thoroughly lose weight, you will have to reconsider your diet in terms of its calorie content and.

To eat 5 times a day, you need to take it seriously, be sure to adhere to the regime.

Why exactly this interval:

digestion of food takes 2 to 2.5 hours, if you eat more often, the previous food will not have time to digest.

Fractional food for weight loss: results

Pros of fractional nutrition

Six meals a day for weight loss, as well as eating 5 times a day, will allow you to maintain a stable and, which means, more calories will be spent per day.
Frequent meals are the best appetite control method. Knowing that after 3 hours the diet by the hour allows you to have a snack, you will not have a desire to eat "from the belly" now.

a strong feeling of hunger, which necessarily accompanies "hungry" diets - a signal that the body has begun to prepare for storing fat.

With meals 1-2 times a day:

if you eat rarely - the body breaks down muscles instead of fat,
and after a plentiful meal, especially if you have eaten "unhealthy" foods, the insulin level rises, as a result of which calories are immediately deposited in fat.

Fractional diet

During the day, you need to eat a hot dish 3 times, 2 times it is easy to have a snack and eat one piece of sweet.

How does fractional nutrition work? Within an hour of getting up, put together your meal plan for the day. The first thing to do after this is to have breakfast. Breakfast should be hot. In the morning, when eating 5 times, by the hour, you can eat almost anything for weight loss, especially if you just want to maintain weight, but if you want to lose weight, you need to limit the amount of sweets per day.

A simple guideline for quantity - a serving can be the size of a palm or a volume of a glass.

buy a miniature small cutlery for yourself: plates, cups, forks and spoons

Snacks should contain healthy foods, and should not be snacks such as a chocolate bar or chips.

An hour before bedtime, you can drink kefir or vegetable juice.

Diet "eat every 3 hours" - will allow you to get the right amount, as well as vitamins.

Fractional food for weight loss

Eating fractionally, using a six-dose diet, a woman should consume 1200-1600 Kcal per day. All this is done for weight loss.

Moreover, deviations, both upward and downward, can interfere with weight loss.

If the calorie content of your daily diet is far from the recommended figures, it should be reduced or increased gradually.
If you have long been addicted to rigid diets, and consume 800-1000 Kcal per day, in order to switch to fractional nutrition for weight loss, you must gradually increase the calorie intake while simultaneously increasing daily physical activity.

According to them, the diet seems to be balanced, and they eat exclusively healthy foods, and do fitness, and for some reason the arrow of the scales froze in place.

There may be several reasons for this, and one of them is in the power mode.

The best way to control your appetite and stay active throughout the day is to eat 4 to 5 meals a day in small meals.
At the same time, the dishes should be healthy, low-fat and healthy, so that you are full and do not feel the desire to "intercept" anything unnecessary.

Never go without food for more than 4 to 5 hours. It may seem strange, but the main mistake leading to excess weight is systematic malnutrition... It has been proven that with 1 - 3 meals a day, people consume significantly more calories than with 4 - 5 meals a day.
However, it is important not only to pick the foods for your diet meticulously, but also to know at what time you need to eat each of them in order for it to bring the maximum benefit. The fact is that at different times of the day, the body requires products of a certain nutritional value.

So what exactly do you need to eat at each meal to stay slim and vigorous?

Breakfast (6 - 9 hours)

Research shows that 35% of women neglect their morning meal. Someone "does not have enough time", and someone seeks in this way to reduce the total amount of calories consumed during the day.

However, as practice shows, the effect is exactly the opposite. During the day, the body will strive to make up for lost time, and as a result, you will quietly eat much more food than you could.

Breakfast also performs one more important function - it "starts" the metabolic process. That is, the foods that you eat during the day will be absorbed by the body faster and to a much greater extent.

According to the conclusions of nutritionists, from 6 to 9 am, digestive enzymes are most active. It is recommended to eat protein foods during this time. Protein is digested slowly, so you don't feel hungry until lunchtime. Carbohydrates are best avoided - insulin levels are still low, and carbohydrate foods cause a drop in blood sugar. As a result, by 11 o'clock in the afternoon you will be hungry again.

The best choice

1. Low fat cottage cheese / yogurt. Yogurt is the healthiest product. It is rich in protein, calcium, magnesium, as well as beneficial microorganisms that increase immunity and improve the functioning of the gastrointestinal tract. But this only applies to natural yoghurt. When adding various fruit fillers, sugar automatically appears in the yogurt. Therefore, even if the jar says "0% fat", the yogurt is strawberry, cherry, peach, etc. - then, with a minimum of benefits, there are plenty of calories in it.

2. Cheese Yes, most cheeses are high in fat and calories. But they also contain a lot of calcium, and the cheese also contains linoleic acid. It lowers the risk of cancer, cardiovascular disease and diabetes, and also ... promotes weight loss as it prevents fat from being stored. So that the cheese does not harm your figure, keep track of the portion size (the daily rate of this product per day is 2 - 3 thin slices or 4 dice-sized cubes), and remember the eastern wisdom: "Cheese is gold in the morning, silver in the afternoon, and in the evening - lead".

3. Oatmeal Oatmeal is a storehouse of fiber, complex carbohydrates and microelements, it contains a high percentage of vegetable protein. Oatmeal is useful for the liver and pancreas, regulates blood sugar levels, its fibers have a beneficial effect on metabolic processes, remove excess glucose, cholesterol, toxins and impurities of heavy metals.

4. Milk Milk can lower blood pressure, and the calcium it contains is not only good for teeth and bones, but also prevents the accumulation of fat in the body. According to a study by Italian scientists, subjects who ate low-fat dairy products, all other things being equal, lost weight 35% faster than those who eliminated them from their diet.

5. Eggs This product contains about 6g of protein. In addition, it is rich in vitamins A, B6, B12, E, and the yolk contains rare vitamin K, folate, iron, lutein, which is necessary for maintaining vision, and choline, which helps to remove fat from the liver.

As for the cholesterol contained in eggs, according to many nutritionists, it is absorbed by only 30%, and therefore does not pose a serious threat to the heart.

Lunch (12 - 13 hours)

Lunch should include:

1. Proteins (fish, seafood; meat, poultry - give preference to lean parts). Any method of preparation: simmer, bake, boil, grill - just don't fry!

2. Starchy foods (brown rice, wholemeal pasta, potatoes, whole wheat bread, legumes).

The "right" starchy foods are classified as complex carbohydrates. They are absorbed more slowly, allow you to maintain a feeling of fullness for longer, and do not increase sugar levels or excess weight. Moreover, they are all rich in fiber, without which weight loss is impossible. High-fiber foods are low in calories and almost no fat. Fiber is like a sponge: absorbing moisture, it swells and thus perfectly satisfies hunger.

The best choice

1. Brown rice It has a beneficial effect on the condition of hair, skin, teeth, nails, and is indispensable for digestion. In the shell of brown rice there is a lot of fiber, and it itself is rich in vitamins A, PP and group B, essential trace elements and phyto-substances, while it is devoid of fats, cholesterol and sodium.

2. Pasta (from wholemeal flour) Provide you with fiber and folic acid, which is essential for reproductive function and the absorption of iron. A standard serving of durum wheat pasta (and this is one glass, no more!) Will not cause the slightest harm to your figure.

3. Buckwheat porridge It contains iron, pectin, which improves digestion, as well as lycetin, which is necessary for the liver and pancreas.

4. Potatoes A source of antioxidants, vitamin C, potassium. A standard serving is one fist-sized tuber - about 100 kcal. Only fried potatoes are harmful to the figure (and not only!), and also seasoned with fatty high-calorie sauces - cheese, sour cream, butter. Such "zest" can add up to 150 kcal to a dish, and your waist - a few centimeters.

5. Whole grain bread Loaded with fiber, complex carbohydrates, vitamins and minerals. The main cereal, wheat, contains record amounts of the antioxidants orthophenols, which fight cancer cells. But in white bread they are not at all - they were discovered by scientists only in the shell of grain, which gets into the bran and coarse flour, but is peeled off when making baking flour of the highest grade.

6. Legumes They are a storehouse of plant proteins, fiber and complex carbohydrates, but they are completely devoid of harmful saturated fats.

5. Salad from fresh vegetables with olive or vegetable oil.

6. A few words must be said about soups ... Don't underestimate this dish. Soups are the best remedy for hunger. They will "warm" your stomach, improve the nutrition system. An American study found that those who occasionally include soup in their daily diet consume 100 calories less than those who refuse it. Moreover, this deficit is not compensated for during the day. Give preference to soups with a thick consistency - from mashed vegetables or mashed soups - they will be both the first and second courses at the same time, because if you choose soup, it is better to refuse snacks and hot on this day. In winter, soup is food not only for the body, but also for the soul, striving for warmth and peace.

Afternoon snack (16 - 17 hours)

At 16 - 17 o'clock, it is time for carbohydrate food - the insulin level is maximum.

Now the best choice would be:
- fruit or fruit salad,
- dried fruits,
- some nuts
- 30g of dark chocolate (cocoa content - not less than 70%). Cocoa beans are a source of antioxidants and flavonoids that reduce the risk of heart disease.

It is for an afternoon snack (and not for breakfast , as many women who follow the figure do), 1 - 2 times a week you can afford to enjoy dessert. In no case do not deny yourself sweets in general - severe restrictions will only lead to breakdowns. The main thing is to observe the measure in everything. Instead of eating high-saturated, saturated fat snacks, cookies, baked goods, and biscuits, go for light desserts. One serving of low-calorie dessert contains about 120 kcal. For example, coffee or berry mousse, yoghurt cake, fruit in jelly are suitable.

Dinner (18 - 20 hours)

One of the most controversial meals out there. Some are of the opinion: there is no way to eat after 18:00, their opponents argue that only the total number of calories consumed during the day matters, and not the time of the meal ... And the truth, as often happens, is in the middle. The healthiest and "safest" dinner for a figure is light, but not "hungry". It should consist of fish or lean white meat and a vegetable side dish (stews are ideal).

It is highly undesirable to eat red meat in the evening. - it takes a long time to digest, and digestive enzymes are practically not produced after 19:00.
Popular belief that salads are the best food for dinner, not entirely true. The fact is that during their processing, the pancreas, which is tuned to rest, is subjected to a great load.

High-carbohydrate foods should also be avoided. They will raise your blood sugar levels, which will create the illusion of hunger and you will overeat as a result.

If you follow the correct diet, unexpected bouts of hunger are not terrible for you or your figure. If you still want to eat something at night, a cup of weak green tea with a spoonful of honey or a glass of warm milk will help you out. They reduce gastric secretion and have a general sedative effect.