Five meals a day for weight loss: weekly menu and rules

What do you associate with the phrase proper nutrition? Tasty, cottage cheese with a lettuce leaf, a lonely tomato, hungry and sad, “it’s better to die young and happy than old and healthy” ;)?

What if you were told that proper nutrition is tasty and varied?

What is it that unexpectedly lost a couple of kilograms (and if you set a goal, even more), strong nails, shiny hair, sparkle in the eyes and a good mood? Agree, it sounds much more attractive! I suggest you try a healthy nutrition menu for a week!

Why is eating 5-6 times healthy?

There is a misconception that the less you eat, the faster the weight will come off. In fact, this opinion is wrong. Due to a lack of calories (when eating 1-2 times a day), the body will try to save them, slowing down metabolism, and therefore the process of losing weight.

The following advantages of eating five meals a day for weight loss include:

1. By eating frequently, you will not feel hungry. Yes, at the same time you will eat little, but intervals between meals of 2-3 hours will allow you to start your metabolism and maintain it.
2. The risk of developing a fat layer becomes minimal. Due to the fact that nutrition is carried out in small portions of 250-350 grams, the body will quickly absorb them in a few hours and spend them just as quickly. It should be noted that this is only relevant for proper nutrition. If your daily diet contains a large amount of simple carbohydrates and fats, then the weight loss process will not start.
3. Eating five meals a day is not a diet. Proper nutrition means eating 300-400 calories in total more than in diet dishes. At the same time, properly distributed foods allow you to lose weight. In addition, you can ride whatever you want, but either in a different form or in a reduced quantity.
4. To lose weight on five meals a day, it is important to strictly follow the regimen. The extra pounds will definitely go away, but that’s the only way. It's great if you combine it with physical activity.

There is no doubt about this method of food consumption; it is beneficial for both your figure and your health. But success depends not only on the choice of products, but also on a balanced menu, which can be read about in the following paragraphs.

Advantages of the method

It has been repeatedly proven that fractional meals with the right diet and a competent approach contribute to rapid weight loss. Thus, you can get rid of several tens of extra pounds.

This type of diet is long-term, that is, the result will be noticeable in a month or more, in contrast to fast diets, in which you can lose 5-10 kilograms in a week. The simple secret is that when you return to a normal diet, the weight will return and so will the fat, but with fractional amounts, the figure remains slim and toned.

This method prevents you from starving, overeating and becoming exhausted. That is, the body receives all the necessary vitamins and minerals that are necessary for life processes and metabolism.

In order to achieve the desired result and not harm your health, it is important to observe what foods you should not eat, as they can take a long time to digest. It is better to give preference to quickly digesting foods - seeds, nuts, berries, fruits, vegetables (except potatoes).

Let's consider the main advantages of fractional nutrition:

• improves digestion;
• allows you to cleanse the intestines of toxins;
• normalizes the functioning of the gastrointestinal tract;
• restores microflora, neutralizes dysbacteriosis;
• allows you to get rid of extra pounds.

For these benefits to work, it is important to follow your diet and routine. It is also additionally important to sleep at least 8 hours a day and engage in at least some physical activity.

Menu for Monday

Five meals per week are divided according to the following principle:

1. Breakfast. The morning begins with a glass of warm water, you can prepare boiled rice or oatmeal. For dessert, add an apple, and coffee or tea without sugar will help cheer you up.
2. Lunch. Kefir pancakes are suitable without adding condensed milk, butter, etc. Fresh berries will satisfy your hunger.
3. For lunch - fish (pollock) in the oven. It is advisable to make a fresh vitamin salad.

4. For an afternoon snack, low-fat cottage cheese and any fruit or vegetable are suitable. You can drink a glass of fruit mousse or juice, but only in its natural form.
5. Five meals a day for weight loss for a week must contain fish and meat on the menu. Therefore, the final meal consists of a chicken breast with some side dish and a glass of low-fat kefir.

If you have some leftover that you prepared for Monday, you can stretch it out throughout the day or put it in a container and use it on Tuesday or Wednesday.

The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.

Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.

As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!

Who doesn't want to stay healthy, energetic and slim? And as the experience of thousands of people shows, nothing has yet been invented better than proper nutrition in combination with sports. For a beginner in the field of PP, it is very important not only to be theoretically savvy and catch the wave of a decisive attitude, but also to prepare in practice. And here a complete and detailed list of products for proper nutrition and weight loss will be very helpful.

Five meals a day for a week: Tuesday

The following list of dishes:

1. For breakfast, you can eat 1-3 boiled eggs, adding homemade sauce with a small percentage of fat. You can drink a glass of green tea or homemade juice.
2. The five meals a day menu includes fruits. Either 2 bananas or 2 oranges.
3. For lunch, bake a chicken breast or 2-3 drumsticks. You can add a side dish of rice or buckwheat.
4. A healthy and simple snack is a cereal bar for weight loss. It will satisfy hunger and saturate the body with dietary fiber and protein.
5. For dinner, you can bake or boil seafood, adding freshly sliced ​​cucumbers and tomatoes, doused with olive oil.

If you really want to eat between meals and snacking doesn’t help, then drink 1-2 glasses of warm water.

Very often the body asks for water instead of food, but many people mistakenly fill their stomach with food. It is important to drink warm water; it does not irritate the stomach and increases the feeling of fullness both after eating and during hunger.

Tips video

I also recommend this must-watch video with advice from doctors:

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Published 11 Aug 2021 12:47 © Women's share

The transition to proper nutrition is associated with huge financial costs - this is what most people mistakenly believe. It seems that it is more economical to stick to your usual diet. But healthy products don’t have to be expensive, the main thing is to choose the right menu.

Meals for Wednesday

The environment may consist of the following list of dishes:

1. In the morning, drink a glass of warm water and after 20-25 minutes brew oatmeal in water with olive oil (2-4 drops). For dessert, leave any fruit, wash down the porridge with green tea.
2. Second breakfast may include 2 slices or 1 whole grain bread and avocado. No sandwiches, replace them with another glass of green tea.
3. For lunch you can eat 2 boiled eggs, fresh cabbage and carrot salad. Garnish with any cereal of your choice.
4. Snack on a handful of nuts or a small green apple.
5. A light dinner includes a salad of fresh beans, a glass of low-fat kefir or milk.

The highest calorie foods should be eaten in the morning. In the afternoon, meals should be light and combined with physical activity if you want to lose extra pounds.

Menu for Thursday: diet day

Thursday will consist of the lowest calorie dishes. It is worth noting that if you simply adhere to proper nutrition, you can increase the portion or add a side dish in the form of salad or cereal. Well, those who want to get rid of the unpleasant fat layer, follow this principle:

1. For breakfast, eat corn porridge, 2 eggs and a handful of almonds. Wash it down with low-fat kefir or tea (optional).
2. For a snack, a piece of orange pie and 1/2 a small apple are suitable.
3. A lunch meal may include jacket potatoes, a salad of any vegetables, which will be seasoned with olive oil. Those who do not adhere to a strictly healthy diet can eat 1-3 grilled spinach.
4. Snack on a handful of nuts.
5. For the final meal, a Greek salad and herbal tea would be an excellent option.

In addition to all drinks you drink with meals, increase your intake of plain water. If it is difficult to drink water, then add a few drops of lemon juice to it. Green tea will do, but you don’t need to brew it too much.

What can you eat on Friday? Menu for the day

The following dishes:

1. For breakfast, oatmeal porridge with 0.5% milk. Sugar free coffee.
2. Second breakfast includes a sandwich with lettuce leaves and vegetables (2-3 slices of tomatoes and cucumbers).
3. Vegetable lasagna, small apple. Drink lightly brewed black tea.
4. The afternoon snack includes a dessert of natural strawberry yogurt or smoothie.
5. Cold cucumber soup, tea or coffee of your choice. Afterwards, you can have another snack 2-3 hours before bedtime with a pear and kefir.

Discard the stereotype that eating after 6 pm is harmful.

You can eat in the evening, but the main thing is not to consume food 2-3 hours before bedtime. It is worth noting that if you decide to have a snack after dinner, then use light food, fruit and a low-calorie smoothie.

Contraindications for the diet

Any diet may have contraindications, and fractional diets are no exception.

Let's consider who needs to be careful with this method of losing weight:

• with gastrointestinal pathologies, especially with problems with the pancreas, low-calorie foods should not be consumed in large quantities;
• If you have diabetes, you need to eat well, although you can divide the diet into 5-6 times;
• with renal and liver failure.

Even if you eat regular food in small portions, there will still be a weight loss effect, so if you have diseases, you can eat this way, just eat fattier foods. This method of eating may not be suitable for everyone, so you need to monitor your health.

As a precaution, it is recommended to check all blood parameters (hemoglobin, cholesterol, red blood cells, platelets, etc.). Tests must be taken before starting fractional feeding, and then a few weeks later. This will allow you to track the effect of diet on the body.

Menu for Saturday

Prepare all these dishes in advance:

1. Pancakes with raisins and low-fat milk. You can make pancakes or pancakes with kefir.
2. Lunch can consist of 100 grams of cottage cheese and a small portion of fruit salad.
3. The most important meal should definitely include meat or fish. Therefore, baked turkey fillet with rice and bread will be just right.
4. Snack - fruit salad or smoothie without banana.
5. And the last meal includes fish baked in diet sauce, cucumbers and chopped tomatoes.

If cereals are used as a side dish, they should make up half of the main dish. For example, in a dish with meat, rice is full of it.

And if vegetables are used, they can make up the entire main dish.

It is important to season them with olive oil, not using sunflower oil, much less butter.

Bottom line

In summary, I would like to note that a fractional diet is one of the best types of nutrition that help improve well-being and help you lose weight in a short time.

The main thing to remember is that no diet will help you lose weight if you don’t use physical exercise at the same time.

Each body is different, and some manage to lose weight on buckwheat and meat, while others need to eat exclusively low-calorie vegetables and fruits. Before going to the gym or going on a diet, you need to undergo a medical examination, take tests, and make sure there are no contraindications.

To lose weight quickly, effectively, without harm to health and without regaining excess weight, it is better to contact a nutritionist who will help you create a diet, depending on the individual characteristics of the body.

Final stage: meals for Sunday

1. The first breakfast is scrambled eggs with green tea and whole grain bread (no more than 2 slices).
2. For second breakfast, you can eat vinaigrette with a small amount of vegetable oil.
3. Dinner. A medium piece of ham with a little fat content, without lard, will do (you can rinse it a little with water). Add a side dish of vegetables or a serving of beans.
4. For an afternoon snack, brew 1 mug of cocoa without adding sugar (you can dissolve 1-2 tablets of sweetener).
5. Dinner consists of pasta with cheese and warm green tea. If you want to have a snack, then 1 glass of fermented baked milk will do.

This is such a simple and delicious meal for every day.

Basic principles of healthy eating 5 times a day

It doesn't matter if you want to lose weight or get into shape, you should follow these healthy consumption guidelines:

1. Avoid alcohol. Not only does it promote weight gain and a bloated belly, alcohol also increases your appetite.
2. You need to eat food by chewing thoroughly, and not just by filling your stomach. Eat slowly for at least 15 minutes. When you feel that the food has taken the form of a homogeneous paste, you can swallow it.
3. If it is very difficult for you to hold on, then take a “cheat break” from a healthy diet once every two weeks; with the help of a “cheat meal” you can last longer without junk food.

4. Use this method: prepare the most different and interesting dishes that fit the o. These can be the most unusual cuts or beautifully prepared portions for every day. Believe me, if the food is beautifully presented and smells pleasant, then you will eat it with pleasure.
5. Advice for those who adhere to a low-calorie diet. Get a special notebook in which you will record everything you eat and count calories. This way you can review your menu for the week with five meals a day, eliminating those dishes that do not suit you.

Reviews

Reviews about fractional meals:

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.