We all know that hunger diets slow down metabolism and, to put it fairly, contribute to the accumulation of fat. But this does not prevent us from using them - we eat 1-2 times a day, and the caloric content of the diet is simply scanty - 600-800 kcal. Now we want to tell you about 100% of the opposite of this method - about the menu of fractional nutrition for weight loss.
The essence of the method is simple, like nothing else - there are often and small portions. Often means 5-6 times a day!
The basic rules of fractional nutrition for weight loss
Even if you do not know the rules of fractional nutrition for weight loss, the simple patterns can be guessed:
- You need to eat 5-6 times a day, that is, every 2-3 hours;
- in the day you need to eat 3 portions of hot, 2 snacks and 1 serving of sweet;
- food starts within an hour after awakening - for breakfast you need to eat something hot to speed up the metabolism from the very morning, before breakfast - drink a glass of water;
- correct fractional nutrition for weight loss means also the distribution of various kinds of substances throughout the day - so, carbohydrates should be eaten in the morning, fats - for lunch, and proteins - in the evening;
- the ideal size of a portion of fractional power is the palm-free palm, or the volume of the glass;
- before going to bed you need to drink a glass of kefir.
That, in fact, and all - you in fact and without us knew these rules, but, alas, to know and observe is not the same thing.
Fractional diet for weight loss
Of course, it is preferable to switch to such a diet completely and completely without slowing down. However, if you plan to lose weight substantially, there is a special diet of fractional nutrition.
Actually, this is not some special diet with forbidden foods - it's just a framework that you should not overstep.
The first rule is that the calorie content should be in the range of 1200-1600 kcal, depending on the type of activity. Moreover, no less and no more - because both are harmful to the metabolism. If at the moment your caloric value is very different from this - change it gradually, together with the addition of physical exertion, of course.
The second rule is the secret of successful weight loss. You need to acquire
Your fractional menu should look something like this:
- breakfast - porridge, whole-grain bun with cheese, 1 fruit, tea / coffee;
- second breakfast - yoghurt, toast from grain bread;
- dinner - soup with vegetable salad;
- afternoon tea - cottage cheese, cereal biscuits and tea;
- dinner - fish (or low-fat boiled meat), vegetable garnish;
- for 1 hour before a dream - a glass of yogurt.