Smaller meals to lose weight: the menu, table, recipes

It is no secret that smaller meals will be used for weight loss, when virtually any diet. By eating foods in small servings, can pounds not only, but also the work of the digestive system, the liver. In order to improve your health, smaller meals is a lifestyle and not a temporary fad should. Otherwise, the lost weight will return quickly, and all efforts will be wasted.

Smaller meals — what is it?

The principle of fractional power, is simple — you need to have food in small portions. Meal, be on the watch, the gas flow.

On the note! Full pension is not enough for all the needs of the organism. Much more useful, if the distances between the meals small.

So smaller meals enables a Person consumes the same amount of calories per day, as usual. Only the entire volume of the food is not in 3, but 5-6 servings. Without the normal diet and without restriction in the diet, you can lose weight.

The basic principles

The main principles of the breaking force are:

• the frequency of intake of food — up to 5-6 times a day;
• small portions — 300 G;
• Eat at certain times every day in the same cycle;
• to eliminate, preferably from the food products that are harmful or to limit your consumption;
• the menu should be balanced, with the right ratio of proteins,fats and carbohydrates.

To weigh if there is no possibility of portions, you can determine their size visually. It must fit in the palm of your hand.

On the note! It is believed that the solid fists together, what is the volume of the stomach in humans.

If it is fractional, then eat, once in the stomach in small amounts are digested faster than large quantities of food. In the end, the digestive System runs stably without clogging the intestines. This makes it possible to prevent, flatulence, nausea, and other signs of disorders of the digestive tract. And not to feel, thanks to the frequent diet of Hunger.

And a few more useful tips in the diet, in accordance with the rules of breaking force:

• Breakfast is an important meal that should not be neglected;
• before each meal you should drink a glass of water, to tired to eat a smaller portion of the volume and speed up the process of weight loss;
• Breakfast must be nutritious and contain a lot of carbohydrates;
• the most important meal to skip is prohibited;
• the dinner should be easy, and the food must be chosen so that it calms the Central nervous system and not to burden the digestive system.

Keep breaking force must not week, or a month, but a whole life. The only way you can improve your health, to repair, to lose the working of the body and weight, without a return of the excess weight.

The main products

Eat fractional, you can consume all the products. But in order to reach, only use of meals, it is important to look to the principles of a healthy diet.

Which products bring the benefits to the human body:

• Vegetables are a good source of vitamins and fiber, contain only a Minimum of calories (in the case of certain diseases, should limit the intake of spicy and acidic kinds of vegetables);
• Fruit and berries , together with vegetables, enrich the body with vitamins, fiber and other useful components;
• Herbs — useful properties exceed even vegetables;
• Meat, fish, seafood — rich in proteins, preferably eat cooked or baked in an oven;
• Dairy products — particularly useful dairy products contain a lot of calcium, beneficial effect on the musculoskeletal system.

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

What products are restricted?

If you will be smaller meals to speed up as diet for weight loss, you can see the process through the exclusion of certain foods from the diet. These include:

• Sweets;
• Confectionery;
• Flour foods;
• fried and fatty foods;
• Semi-finished products;
• Foods with lots of dyes and other chemical additives;
• acute and smoked foods.

Under the ban also carbonated drinks and alcohol.

Menu for the week

To understand better, what is the smaller meals to lose weight, look at the menu for a week in the table.

Days of the week	Meal
	Breakfast	Brunch	Lunch	Afternoon snack	Dinner	Between meal
Monday	Oatmeal with grated Apple, tea	Low-Fat Natural Yoghurt, Rye Bread	Chicken Soup, Vegetables	Salad, Tea	Vegetable Stew	Cottage cheese with honey, green tea
Tuesday	Buckwheat on the water, a glass of butter milk	Baked Apple with honey	Vegetable soup-mashed potatoes, cooked rice, fish fillets, Kissel	Apple with carrot frayed	Meat steam cutlets, vegetables, salad, tea	Low-fat natural yoghurt with no fillers
Wednesday	Bran with fruit, tea of your herbs	Orange, Grapefruit	Pumpkin soup, pureed, vegetarian pilaf, juice	Fish Soufflé, Cucumber	Salad "Caesar" with olive oil, tea	Yoghurt with little fat content
Thursday	Oatmeal, Natural Yoghurt	Fruit and berries	Cooked Chicken, Tomatoes, Tea	Vegetable salad	Buckwheat with boiled fish, salad of red beets, and green plants	Melon
Friday	Scrambled Eggs, Tomatoes, Coffee	Tangerine or orange	Soup with vegetables and meatballs, rye bread, tea	Fruit puree	Grain, Wheat, Turkey, Tea	A Glass Of Butter Milk
Saturday	Cereal, tea with honey	Tuna and tomatoes	Vegetable soup, mushrooms fried with onions, black bread	Soft-boiled egg	Fish fillets with rice, cottage cheese, tea	Low-Fat Yogurt
Sunday	Porridge, Rice-Milk, Chicory	Orange	Ear, Cereal, Wheat, Apple Juice	Yogurt	Boiled egg, salad, rye bread, tea	Kefir

Menu for a month

Using the approximate weekly menu, described above in the table, you month-to-month Stick can be force-mode fracture, so that only small adjustments, diversify the diet. For example, alternate types of vegetables and fruit, if desired, change the meat to fish, cheese to yogurt, and so on.

To quickly smaller meals to lose weight, elaborate menus for a month is better.

Smaller meals to lose weight: recipes

There are a lot of recipes, in its weekly menu at the fractional weight loss. All are easy and do not imply any complicated Manipulation. The right diet is not monotonous and boring diet. Below you will find some recipes that help to ensure this.

Omelet with peppers

For the careful preparation, very delicious and healthy omelette you need the following products:

• Eggs — 2 Pieces;
• Milk — 0,5 st;
• Bulgarian Pepper — 1 Piece;
• Salt, baking soda, herbs, vegetable oil.

Preparation:

1. Eggs break in a bowl, add the milk, baking powder and a pinch of salt, beat with a Mixer.
2. Wash the peppers, clean them from the seeds and fruit stems, fine strips and chop.
3. In a pan pour oil, put the peppers and the top — egg-milk-mixture.
4. Reduce heat to low, cover the pan with a lid and cook for about 10 minutes.
5. Open the lid and sprinkle the herbs fresh, broken.

Lush and aromatic, and above all, diet omelet is ready.

Soup with meatballs

Before you can prepare the soup with meatballs is preferably self-hack meat, lean cuts of meat to use. If the time is not enough, you can see the finished product.

For the soup with meat balls required:

• Minced Meat — 100 G;
• Potatoes — 2 Pieces;
• Onion — 1 Piece;
• Carrot — 1 Piece;
• Herbs, black pepper, salt.

Preparation:

1. Peel the potatoes, cut into small pieces.
2. Pour water into the pan and put the potatoes. You put on the fire.
3. Clean and wash the vegetables. Carrot grate, onion cut into cubes.
4. Minced meat, salt and pepper, mix. If desired, add a little fresh onion, grated.
5. When the potatoes 5 minutes, add the vegetables. For 10 minutes until cooked soup out of minced meat into small balls and alternately form you put it in boiling water.

The finished soup with meatballs abundantly sprinkled with finely chopped Greens, cover and let stand 15 minutes before serving.

The soup-puree of pumpkin

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

• Pumpkin — 150 G;
• Potatoes — 3 PCs;
• Carrot — 1 Piece;
• Onion — 1 Piece;
• Salt, and spices.

Preparation:

1. First of all, you need to prepare the pumpkin: wash, peel and remove the seeds. Cut the flesh 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 the water to the ingredients covered. Put on the fire and bring to a boil. Reduce heat and simmer under the lid until tender (about 20 minutes).
5. When the vegetables are soft, you need to beat puree in your blender along with the liquid.
6. A little puree cook, stirring constantly, so that it is burnt. Enough 10 Minutes.

If desired, the finished dish, you can cores, decorating with green and pumpkin.