Learn the basic principles of how to start eating right in order to lose weight quickly and what are the benefits of such a diet. All the diets that were actively promoted were ineffective in practice. They help to get rid of a few pounds, but then it is almost impossible to keep the results obtained. Today we will tell you about the diet in small portions for fast weight loss and share some secrets of making the right diet.
Diet in small portions - diet and advice
When it comes to losing weight, you need to start by reviewing your nutritional program. A complete healthy diet is difficult to imagine without eating food in small portions. One of the main principles of dietetics is the maximum balance of the diet. Almost everyone knows about this, but not everyone can put it into practice.
You can eat almost any food, giving up only fast food, sweets and pastries. In extreme cases, it is necessary to limit the use of the above-named food. No less important in losing weight is the way of cooking. Avoid fried and smoked foods and steam, bake, or boil them.
Today we will talk about a diet in small portions for quick weight loss and to use it you need to learn how to consume small portions. People are used to eating more than necessary and this is one of the instincts that has been improved over the centuries. For a long period of evolution, humans have been able to starve, and the body has learned to make reserves for such emergencies.
We are not in danger of hunger at this time, and we need to restructure our way of thinking about nutrition. Most nutritionists consider five meals a day to be the best option. It includes three main meals and two more snacks. If you are determined to start using a diet in small portions for quick weight loss, then prepare yourself for this. At each meal, eat portions that are the size of your fist.
This is one of the main tenets of the dietary program and all healthy food in general. The more food you eat, the more the stomach stretches. As a result, you have to eat more and more so that it can be filled. As you learn to eat small meals, you will gradually feel full more quickly. Here are some guidelines for transitioning to proper nutrition:
- Use small plates to make smaller portions of food look more impressive.
- We recommend spreading the dish over the entire surface of the plate, visually increasing its size.
- Before starting a meal, drink a glass of plain water, thereby filling part of the stomach. During the day, in addition to tea and coffee, at least 1.5 liters of water should be consumed, and even two in hot weather.
- Food should be eaten slowly, and the optimal duration of the meal is at least 20 minutes. Chew food thoroughly so that it is quickly and completely absorbed.
- Try to avoid fast food even if you are really hungry. Eat food only at home.
- Always have an apple or a handful of dried fruit nearby. You will be surprised, but even a few raisins, when chewed thoroughly, can perfectly satisfy the feeling of hunger. In addition, you will get real pleasure from eating.
- Decorate your meals with herbs to make them look aesthetically pleasing.
- Never eat food in front of a TV or laptop. You yourself will not notice how you eat a lot of food, and the feeling of hunger may remain.
Prepare to experience discomfort and hunger during the transition to small meals. This will pass after the volume of the stomach decreases, and the body is rebuilt to a new nutritional system.
How to make a diet menu in small portions correctly?
When discussing the topic of food choice, nutritionists were divided into two camps. Representatives of the first are sure that it is necessary to cultivate a strong character and refuse many products that many love. The conversation is now not only about fast food or chips, but also chocolate, nuts, etc. However, such an approach to drawing up a nutrition program is not suitable for everyone and breakdowns are possible.
Representatives of the second camp are more loyal and confident in the possibility of sometimes eating some forbidden foods. This applies to dark chocolate, homemade baked goods, etc. The nuts in the package should still be discarded and replaced with fresh ones. The situation is similar with dried fruits. All of these foods can be consumed in small amounts during snacks. But sugar should be discarded, replacing it with honey, jam and fruit.
When drawing up a nutritional program, you must ensure the body's need for energy, as well as all nutrients. Most nutritionists believe that special attention should be paid to protein compounds that can slow down the synthesis of ghrelin. To speed up the lipolysis process, you must consume adequate amounts of micronutrients, water and polyunsaturated fats. Now let's talk about the rules for choosing products for each meal:
- Breakfast - one of the most important meals, during which you should consume slow carbohydrates. Cereals and breads are excellent choices, and honey, fruits and nuts can be used to complement them. The first meal should take place no later than 60 minutes after waking up.
- Lunch and dinner - Hot meals are great for these meals. These are primarily soups and main dishes based on sources of protein compounds. As a supplement to meat and fish, vegetables with a limited starch content are perfect.
- Snacks - use only healthy products, which include muesli, nuts, bread, dried fruits, vegetables, cottage cheese, fruits, etc.
- Beverages - be sure to drink 1.5 to 2 liters of plain drinking water throughout the day. We recommend drinking a glass of water before each breakfast to activate all body systems and improve digestion.
Once again, I would like to warn about possible difficulties. We all know that any business is difficult to start. At first, you will feel hungry, and it will be difficult to keep yourself from eating too much.
Basic principles of a small portion diet for quick weight loss
The essence of this dietary nutrition program is the transition to a fractional meal. In the course of numerous scientific studies, it was found that with long pauses between meals, the gastric mucosa synthesizes the hormone ghrelin. The higher the concentration of this substance, the stronger the hunger becomes. By reducing the pauses between meals, we do not allow the production of large amounts of ghrelin.
As a result, the risk of breakdown and overeating is reduced. In such a situation, it becomes much easier to reduce the energy value of the diet. Also, do not forget that the fractional nutrition system helps to accelerate metabolic processes and, by losing weight, you will be able to keep the results obtained. Nutritionists have created several diet options in small portions for quick weight loss.
The first of them assumes the need to eat from 5 to 6 times a day. In this case, the size of each portion should be 200-250 grams. We have already said that there is no need to weigh a portion every time, it is enough to focus on the size of your fist. The duration of pauses between meals should not exceed four hours.
The second popular technique involves even more frequent meals - from eight to ten. In this case, you have to eat food every 2 or 2.5 hours. Choose the fast weight loss diet option that suits you best. We have already touched on the issue of choosing products, but now we will discuss it in more detail.
In our opinion, it makes no sense to give up most of your favorite products. This is why this nutrition program attracts the attention of a large number of people. If you occasionally consume a small amount of dark chocolate or homemade baked goods, this will not negatively affect the process of losing weight.
We recommend giving up fast food, alcoholic and carbonated drinks, fatty and fried foods. There are no other restrictions, and you can easily make up a diet without denying yourself practically nothing. However, it should be remembered that the daily energy value of the diet cannot be exceeded. Now let's look at an approximate diet menu in small portions for a week. Let's take five meals a day as a guideline, since not everyone has the opportunity to eat more often.
Monday
- 1st meal - buckwheat with one boiled egg and coffee or tea of your choice.
- 2nd meal - an apple.
- 3rd meal - pollock baked with vegetables and a glass of orange juice (freshly squeezed).
- 4th meal - 0.2-0.25 liters of low-fat natural yogurt.
- 5th meal - pizza meat baked with herbs, cabbage salad, and use vegetable oil (preferably olive oil) as a dressing.
Tuesday
- 1st meal - a slice of bread (whole grain), a slice of cheese and tea or coffee.
- 2nd meal - a glass of freshly squeezed fruit juice or a banana.
- 3rd meal - chicken broth and vinaigrette.
- 4th meal - 0.25 liters of low-fat milk.
- 5th meal - a couple of bell peppers stuffed with vegetables and tea.
Wednesday
- 1st meal - fruit smoothie and 2-egg omelet.
- 2nd meal - pear.
- 3rd meal - baked or boiled fish fillet with rice.
- 4th meal - 0.2 liters of low-fat kefir.
- 5th meal - grilled poultry with eggplant and tea.
Thursday
- 1st meal - oatmeal with pieces of prunes, tea.
- 2nd meal - fresh vegetables or fruits.
- 3rd meal - chicken broth and vinaigrette.
- 4th meal - 200 grams of cottage cheese.
- 5th meal - baked salmon with rice.
Friday
- 1st meal - cottage cheese casserole with fruit, a glass of milk or tea.
- 2nd meal - apple.
- 3rd meal - chicken soup, tea.
- 4th meal - nuts.
- 5th meal - buckwheat, beef stew, salad of herbs and fresh fruits, seasoned with vegetable oil.
Saturday
- 1st meal - millet porridge, with honey or jam, tea.
- 2nd meal - two small kiwis.
- 3rd meal - vegetable borscht, 0.25 liters of freshly squeezed citrus juice.
- 4th meal - 0.25 liters of low-fat kefir or fermented baked milk.
- 5th meal - pasta with tomato paste.
Sunday
- 1st meal - buckwheat with milk, tea or coffee.
- 2nd meal - two cheesecakes with raisins, tea.
- 3rd meal - baked meat, salad of vegetables and herbs.
- 4th meal - two peaches.
- 5th meal - two tablespoons of cottage cheese.
How easy it is to learn to eat in small portions, see the video below:
