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

To lose weight and bring the body into shape, you need to eat no more than 6 times a day. The most optimal is five meals a day, consisting of all useful acids, minerals and elements, excluding sweet, flour, etc. Having prepared the menu for a week, you will not only start eating right, but you can also save money by evenly distributing the budget!

Why eat 5-6 times - is it good?

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

Five-time nutrition for weight loss can distinguish the following benefits:

1. Due to frequent meals, you will not feel hungry. Yes, at the same time you will eat little, but the intervals between meals for 2-3 hours will allow you to start the metabolism and maintain it.
2. The risk of the appearance of fat 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 it just as quickly. It should be noted that this is relevant only for proper nutrition. If there is a large amount of simple carbohydrates and fats in the daily diet, then the process of losing weight will not be started.
3. Five meals a day is not a diet. Proper nutrition involves eating 300-400 calories in total more than in dietary dishes. At the same time, properly distributed products allow you to lose weight. In addition, you drive everything you want, but either in a different form, or in a trimmed amount.
4. To lose weight on five meals a day, it is important to strictly follow the regimen. Extra pounds will definitely go away, but only so. Great if you combine it with physical activity.

There is no doubt in this way of eating food, it is useful for the figure, and for health. But success depends not only on the choice of products, but also on a balanced menu, which can be found in the following paragraphs.

Monday menu

Five meals a week are divided according to this principle:

1. Breakfast. Morning begins with a glass of warm water, you can cook boiled rice or oatmeal. Add an apple for dessert, and coffee or tea without sugar will help to cheer up.
2. Lunch. Kefir pancakes are suitable without adding condensed milk, butter, etc. Fresh berries will satisfy hunger.
3. For lunch - fish (pollock) in the oven. It is advisable to make a fresh vitamin salad.
   
4. For afternoon tea, cottage cheese with the lowest fat content and any fruit or vegetable will do. You can drink a glass of fruit mousse or juice, but exclusively in kind.
5. Five meals a week for weight loss on the menu must contain fish and meat. Therefore, the final meal consists of chicken breast with some side dish and a glass of low-fat kefir.

If you have any dish that you prepared on Monday, you can stretch it for the whole day or put it in a container and use it on Tuesday or Wednesday.

Five meals a week: Tuesday

The following list of dishes:

1. For breakfast, you can eat 1-3 boiled eggs, adding homemade sauce to them with a small percentage of fat content. You can drink a glass of green tea or homemade juice.
2. Five meals a day include fruits. Either 2 bananas or 2 oranges.
3. For lunch, bake chicken breast or 2-3 drumsticks. You can add a rice side dish, buckwheat.
4. Useful and simple snack - cereal bar for weight loss. It will satisfy hunger and saturate the body with dietary fiber, protein.
5. For dinner, you can bake or cook seafood, adding to them a fresh cut of cucumbers and tomatoes, drenched in olive oil.

If you really want to eat between meals and snacks do not help, then drink 1-2 glasses of warm water.

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

Food on Wednesday

The environment may consist of such a list of dishes:

1. In the morning, drink a glass of warm water and after 20-25 minutes make oatmeal in water with olive oil (2-4 drops). For dessert, leave any fruit, drink porridge with green tea.
2. Lunch can 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 chicken eggs, a salad of fresh cabbage and carrots. Garnish - any grits to choose from.
4. Snack a handful of nuts or a small green apple.
5. A light dinner includes a fresh bean salad, a glass of low-fat kefir or milk.

The most high-calorie foods you need to eat in the morning. In the afternoon, the food should be light and combined with physical activity, if you want to lose extra pounds.

Thursday Menu: Diet Day

Thursday will consist of the lowest calorie dishes. It is worth noting that if you just adhere to proper nutrition, you can increase the portion or add a side dish in the form of salad, cereals. 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. Drink fat-free kefir or tea (optional).
2. For a snack, a slice of orange pie, 1/2 small apple is suitable.
3. A lunch meal may include jacket potatoes, a salad of any vegetables that will be seasoned with olive oil. Those who do not adhere to strictly proper nutrition can eat 1-3 grilled spinach.
4. Have a handful of nuts.
5. For a final meal, the Greek salad and herbal tea are a great option.

In addition to all the drinks you drink with food, 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 is suitable, but it should not be brewed much.

What can I eat on Friday? Menu for the day

The following dishes:

1. For breakfast, oatmeal porridge with milk 0.5%. Sugar free coffee.
2. The second breakfast includes a sandwich with light green leaves and vegetables (2-3 slices of tomatoes and cucumbers).
3. Lasagna from vegetables, a small apple. Drink lightly brewed black tea.
4. Snack includes a dessert made from natural strawberry yogurt or smoothie.
5. Cold cucumber soup, tea or coffee to choose from. After that you can have another snack 2-3 hours before bedtime with pear and kefir.

Drop the stereotype that eating after 6 pm is bad.

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, fruits and a low-calorie cocktail.

Saturday menu

Prepare all these dishes in advance:

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

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

And if vegetables are used, then they can make up the whole main course.

It is important to season them with olive oil, without using sunflower, and even more so creamy.

Final Stage: Sunday Food

1. The first breakfast is scrambled eggs with green tea and whole grain bread (no more than 2 slices).
2. For lunch, you can eat vinaigrette with a small amount of vegetable oil.
3. Dinner. A medium piece of ham with a low fat content and no fat (a little rinse it with water) is suitable. Add a side dish of vegetables or a serving of beans.
4. At mid-morning, brew 1 cup of cocoa without adding sugar (you can dissolve 1-2 tablets of sweetener).
5. Dinner consists of pasta with feta cheese and warm green tea. If you want a snack, then 1 glass of ryazhenka is suitable.

Here is such a simple and tasty food for every day.

The basic principles of a healthy diet 5 times a day

It doesn't matter if you want to lose weight or get your body in shape - you must follow the following principles of healthy consumption:

1. Exclude alcohol. It not only promotes weight gain and bloating, alcohol also increases appetite.
2. You need to chew food thoroughly, and not just fill your stomach. Eat slowly for at least 15 minutes. When you feel that the food has taken the form of a homogeneous gruel, you can swallow it.
3. If it’s very difficult for you to hold out, then have a bumble cheat every two weeks. This is the day when you can eat several servings of illicit foods and satisfy your hunger for a few more days. Do not neglect such a "rest" from a healthy diet, with the help of the cheat code you can survive longer without junk food.
   
4. Use this method: prepare the most diverse and interesting dishes that fit the mark "healthy nutrition". It can be the most unusual slices or beautifully prepared portions for every day. Believe me, if the food is beautifully designed and smells good, then you eat it with pleasure.
5. Advice for those who are on a low calorie diet. Get a special notebook in which you will fix everything you ate and calculate calories. Thus, you can review your menu for a week with five meals a day, excluding those dishes that do not suit you.

Conclusion

Five meals a day for weight loss with the menu is not as difficult to follow as it might seem at first glance. All the foods you eat are not only tasty, but also healthy. If you really want to eat junk food, then replace it with a useful analogue, berry juice in the package - with a handful of fresh berries or a home-made product. Instead of milk chocolate, you can eat 1-2 slices of bitter.