How to switch to fractional nutrition. Fractional nutrition
Fractional nutrition suitable for people with patience, punctuality, scrupulousness, who have great willpower and self-discipline. In the event that you are not satisfied with the food by the clock, or you are not patient and restrained, you cannot adhere to the rules set by you, if you cannot resist the temptation to eat something tasty, then this diet definitely does not suit you. But if your life proceeds according to a strictly planned plan, and you stick to it meticulously, then you will definitely like fractional nutrition.
The main thing that you have to get used to is the lack of traditional breakfasts, lunches and dinners. The traditional diet has been replaced with five meals a day in small portions of food. As for the diet, with fractional nutrition you do not have to give up your culinary preferences or exclude any foods, the emphasis is on the consumption of high-quality healthy foods.
Benefits of fractional nutrition
The main advantage of such a nutrition system is the reduction in the number of calories consumed per day. This is because a too long break between meals leads to a feeling of severe hunger, which in turn affects the amount of food a person eats to satisfy him. And he will eat much more than is required for satiation.
If the gap between meals is reduced, then the person will not overeat. An organism that is in a full state needs 15% less calories than an organism that is hungry. This fact can also be attributed to the advantages of fractional nutrition - with such a diet you do not have to starve, unlike most other diets. A person is constantly fed up and this despite the fact that he eats several times less and accordingly consumes fewer calories.
What you need to know about fractional nutrition
fractional nutrition, although it does not imply the exclusion of any foods from the diet, it is still not worth it to engage in self-deception and eat buns, cakes, pastries, convenience foods or junk food. Your food can not be called correct, even if you will consume all of the above in small portions.
food must be chewed well. Do not be distracted while eating a TV, reading a book or anything else. Enjoy the taste of food - it will benefit you.
always at hand should be a table of calorie content of products, because it would seem at first glance a harmless product to check can contain a lot of calories.
eat several small servings of fresh vegetables and fruits daily, they contain a small amount of calories, but a lot of vitamins, carbohydrates, minerals and fiber that the body needs. Fruits and vegetables will satisfy your hunger and benefit the body.
do not fry food in oil or margarine, use a double boiler or oven to cook.
drink 7-8 glasses of water daily, this activates the metabolism in the body and helps to remove toxins from it. Also, water consumed in such quantities is a good tool for weight loss.
breaks between meals should not be more than three hours, since with fractional nutrition a person should always be full, a feeling of hunger should not visit him.
do not exclude completely sweet from your diet, in one of five meals you can afford to eat a piece of chocolate, marmalade or candy.
What is the benefit of fractional nutrition?
Fractional nutrition, according to gastroenterologists, is considered particularly effective and is prescribed by them to patients suffering from various diseases of the stomach. With such a diet, food is consumed often, but in small portions, which does not allow overloading the gastrointestinal tract with excess food, and the level of sugar in the blood with such a nutrition system is kept within normal limits.
What can I eat with fractional nutrition?
You should immediately forget about fast food: various hamburgers, big macs, french fries, chips, nuts, chocolates. As a snack, eat cereal, cereal, yogurt, low-fat cottage cheese, vegetables, fruit salads, bread rolls. The daily diet should consist of a sufficient amount of vitamins, fatty acids and trace elements.
Menu for the day with fractional nutrition
For breakfast with fractional nutrition, you can eat any porridge, bananas - they contain a sufficient amount of carbohydrates. For lunch and dinner, you can cook fish, lean meat, a vegetable salad or a hot vegetable dish.
Snacking during breaks should be made with salads, fruits, yogurts, cottage cheese, vegetables. In your daily diet must be included products that contain natural fats of vegetable origin - for example, it may be olive oil.
In order to lose a few extra pounds to fractional nutrition, add classes exercise. Proper nutrition and reasonable physical exercise guarantee you success, and excess weight will go away without the application of excessive effort.
We all depend on work and often cannot plan the pace of our lives, and therefore we eat irregularly. Most often, we don’t have time to have a normal breakfast in the morning, we replace lunch with a snack with coffee, and eat dinner until dinner. At the same time, the breaks between meals are huge. All this leads to metabolic disorders and health problems.
The essence of fractional nutrition
The essence of this method is to eat often and in small portions.. A person should receive the amount of food necessary to cover his daily energy requirement, but all of it should be divided into at least 5-6 servings. With this diet, there will be no feeling of hunger, and the hormone that provokes the so-called “zhor” will completely cease to be produced. A person becomes much calmer, more balanced, and his body stops putting fat “for later”, as it gets used to getting the right energy regularly.
To make it easier to adapt to fractional nutrition, you can buy small plates for yourself, so that the portions seem more impressive.
Fractional nutrition helps rethink the meaning of food
Many treat fractional nutrition as a special philosophy, and they are right. By changing his diet, a person begins to relate to food in a different way and comes to a better understanding of his body. The work of the body is also getting better. Food is more fully digested, so soon its volumes can be reduced.
Principles of making a diet (Video)
Fractional nutrition must necessarily be useful and balanced, so simple carbohydrates and too fatty foods should be excluded, while increasing the amount of fiber.
Make up the menu so that you have to eat 5-6 times a day. Meal should be every 2-2.5 hours. If you eat often and little by little, then gradually the calorie content of food will decrease. This is due to the fact that due to severe hunger, a person often overeats, and fractional nutrition will not allow this sensation to develop. Sitting at the table, you will not be exhausted from the desire to eat the most.
Fractional nutrition is very well combined with split, so if you want to lose weight, you can try to combine these two systems.
When compiling a ration for a week, you need to remember that fractional nutrition does not imply a usual three-course dinner - they should be less, portions also need to be reduced. There is no ban on certain groups of products or their combinations, but you need to try to eat properly without mixing completely different foods.
Approximate daily diet
It is very important to observe the correct calorie content of the food, in no case should it exceed the norm. In the morning, it is advisable to eat the most nutritious foods from your daily diet, and leave less valuable ones in the evening. The volume of food should be approximately equal.
How to switch to fractional nutrition?
You can switch to fractional nutrition at almost any moment, since this will not require any major changes in the diet. Just have to start eating a little more often than before. You should get 3 main meals and 2-3 additional ones. In addition, all harmful and too high-calorie foods must be replaced with useful ones.
Such a diet is suitable for people with diseases of the digestive system, as well as for athletes, as it allows you to most effectively compensate for energy loss in the most optimal time.
Options for meals with fractional nutrition
Of course, immediately completely redrawing your diet and starting to eat in a new way is not easy, so do it gradually. For starters, the size of the servings should be normalized without touching the composition of the food. Those who are used to eating once or twice a day, but a lot, you need to start by halving. Gradually, it is necessary to get to the fact that food at one time is placed in a glass or a small bowl. During this time, an optimal nutrition schedule should also develop.
After installing it, you can proceed to change the quality of food, unless of course it does not meet the recommendations of nutritionists. Almost all carbohydrates should be consumed during breakfast: it can be a variety of cereals, fruits and whole grain bread. Also in the morning you can afford a little honey or other natural goodies. And if you really want, then even candy.
If a fractional diet begins to torment the feeling of hunger, you can increase the number of snacks, but not the total calorie content of food.
For lunch and dinner, it is better to eat protein food, combining it with green non-starchy vegetables. But cereals, pasta and potatoes, as well as other products rich in starch, should be discarded, especially in combination with protein.
Fractional nutrition involves eating the clock
It is very important not to forget about snacks between main meals. They must also be correct: for example, natural yogurt, fresh vegetable salad or granola. You can also eat some unsweetened fruits. Be sure to drink a lot: for example, freshly squeezed juices or unsweetened compotes.
You should not greatly limit the amount of fats in the body, but it is better to get them from plant foods: nuts, seeds, avocados, as well as from high-quality unrefined oil - whether it is sunflower, olive or flaxseed. Do not refuse cream, but you can eat it no more than 30-40 g per day.
Advantages and disadvantages of fractional nutrition
This method of nutrition has a huge number of advantages. It allows you to significantly reduce the burden on the digestive tract and free the body from unnecessary work, and also provides the human body with exactly the amount of energy that it needs. And another very tangible plus - a person gets rid of excess weight.
There is an opinion that fat begins to be deposited in the so-called depot only if more than 2-3 hours elapse between meals, so fractional nutrition helps stop this process.
How realistic is it to lose weight by eating 5-6 times a day? We can say that they lose weight in 100% of cases. But not everyone is waiting for the result, since a significant reduction in weight does not occur immediately. You should not expect that the figure will become skinny, it will simply come into its normal natural appearance. This form can be maintained effortlessly for as long as you like.
The first few months, the body will gradually adapt to a new pace of food intake, discomfort and a desire to return to the previous diet are possible. But gradually you will notice positive changes and a return will become impossible.
On fractional nutrition, a person constantly feels satiety and an increase in energy. Hunger and especially lethargy is almost never. In addition, sleep is normalized, since in the evenings the body will not be overloaded with food.
As for the shortcomings, it is only one - difficult to fulfill. Not everyone can afford to interrupt at work several times a day for eating.
The right menu for the day
As for the preparation of the menu, at this stage the opinions of experts differ. Someone recommends immediately drastically limit the diet, leaving only the most useful and necessary products. Other nutritionists are inclined to believe that the list of products can be quite wide, you just need to eat a little and often, not exceeding the daily calorie intake.
Eating in small portions helps to reduce the volume of the stomach, so very soon a person gets used to this pace and can no longer overeat.
If you are used to not restricting yourself to anything, do not immediately sharply give up your favorite foods, as this can lead to depression and subsequent overeating. If you cannot completely exclude the use of chocolate, then allow yourself a few small pieces, preferably black in the morning. The same applies to other tasty but unhealthy foods. You can even try making low-calorie cookies and chips at home. Do not refuse nuts, but you need to buy them by weight, without salt, sugar and flavorings, and there is a little of them between meals.
Sample menu for the day
If you seriously decide to switch to a fractional diet, then you need to train yourself to have breakfast in the morning. This is best done about 8 hours. You can make yourself muesli or any cereal to your taste, a cheese sandwich, some fruit, such as an apple or a banana, as well as drink tea or coffee.
At about 11 a.m. you need to have a bite to eat - natural yogurt with cereal bread is suitable. And at 13.00 you need to have lunch - you can eat a piece of boiled or baked lean meat or another meat dish with a side dish and a salad of fresh vegetables. At 17.00, the time for another snack comes. An excellent choice of dishes for him is a vegetable salad, as well as tea with cookies, waffles or marshmallows.
Dinner must be planned no later than 19.00. A protein product is suitable for him - for example, fish, cheese or eggs with stewed vegetables or with salad. In order not to suffer from hunger at night, at 22.00 you can drink a glass of low-fat kefir or eat any unsweetened fruit.
Instruction manual
Nutritionists say that eating a lot is bad. And they are right: a person’s stomach is not very large and therefore does not require a lot of food. Most people spend not so many calories per day, because they are mainly engaged in mental work, not physical. Therefore, you can accustom yourself to eat much less than usual, this is just a matter of habit. Stretching at each meal, the stomach gets used to this condition and begins to demand more and more food. Overloading the stomach and intestines leads to overweight, obesity, stress on the heart, liver, kidneys, and pancreas. Hence, a number of diseases arise that people accumulate over the years.
In order to maintain health, you need to eat food sparingly, at regular intervals throughout the day. It is important not to overeat and get up from the table when you feel that you are full. Tracking this moment can be difficult, but it’s better to leave some kind of dish, for example, tea with dessert, for the next meal, giving the stomach a rest after dinner. In addition, you can not eat several dishes in a row, replace heavy products with lighter ones. It is especially important for a healthy lifestyle to accustom yourself to consume food in small portions.
The easiest way to do this is with small plates. A small plate will not fit as much food as usual, and you definitely won’t overeat. However, visually you will see that the portion is sufficient, because it occupies the entire plate. This will help to believe that such a portion can be saturated. Try to refuse heavy and fatty foods, especially when they are combined in one meal. For example, there’s absolutely nothing to eat mashed potatoes with a piece of fried meat, it is better to replace the potatoes with vegetables or rice.
Eat plenty of vegetables, let them occupy most of the plate. They contain few calories, but they fill the stomach well and give the impression of being full and full. It is much better to eat a lot of fresh vegetables at once than a little fried potatoes or goulash. Vegetables, cereals, legumes are able to supply your body with the same set of proteins, fats and trace elements, as well as animal food. Do not completely give up eating meat, but switch to lean beef, poultry, and fish.
Before eating, you should drink a glass of water. This will help the stomach understand that you are not particularly hungry. In addition, it will prepare the stomach for eating, and will supply you with the necessary amount of fresh water. Usually during the day it is useful to drink at least 2 liters of pure water, but rarely does anyone drink water not in mixtures - in tea or juices, although it is known that the cells need pure water. Therefore, saturation of the stomach with water will also brighten up its lack in the body.
Eating properly is easy enough. A large number of diets and methods have been developed that serve as assistants to people who want to get rid of extra pounds and lead a healthy lifestyle. One of these methods is frequent fractional nutrition.
The main task of fractional nutrition is to accelerate the absorption of nutrients. The daily diet, divided into small portions, is better digested by the body, the energy received is immediately consumed, not allowing excess calories to remain in reserve. When eating, the hormones fractionally responsible for appetite do not have time to be produced, the feeling of hunger disappears, small portions of the stomach do not overload.
Basic principles of fractional nutrition
It is fundamentally important to compile, choosing a fractional diet for weight loss, a table in the form of a schedule of meals and observe it. This system involves 5-6 meals a day: breakfast, lunch and dinner, and 2-3 snacks.
There are several important rules to follow:
- you need to have breakfast no later than 30 minutes after waking up;
- the first meal and snack should consist primarily of carbohydrates, the subsequent ones from plant and animal proteins;
- you need to eat at least 2.5-3 hours later;
- each serving is from your palm, the volume of liquid (broths, soups) is a glass.
Fractional power menu
There are many strict diets that prohibit the use of almost all foods.
The advantage of fractional nutrition is that it is not much different from the diet we are used to. You don’t have to starve - when you get food in small portions, you will always be full, your appetite will decrease by itself. No need to give up your favorite dishes. But if you still want to get rid of excess weight - you have to eliminate harmful drinks and foods.
You should monitor the water balance - drink at least 2 liters of water per day, preferably mineral. Teas and other liquids are not included in this volume.
The use of sugar and sweets must be controlled - you can afford dark chocolate and honey.
Sample fractional power menu
- Breakfast: cereal cereals, sandwiches, dairy products, omelets.
- Snack 1: fruit mixes, cottage cheese, low-fat yogurts, dried fruits.
- Lunch: soup on meat or vegetable broth, vegetable salads. Compote, berry juice.
- Snack 2: cottage cheese desserts, fruits, perhaps some pastries from puff pastry.
- Dinner: steamed fish or meat, side dishes of vegetables. Fresh from fresh fruits.
- Snack 3: toasts, fruit or vegetable salad with dressings.
- Before going to bed, it is recommended to drink a glass of yogurt, kefir or sourdough.
Such a diet contains all the necessary nutrients, vitamins and minerals. And it consists only of simple, but very tasty and satisfying dishes.
Be sure to include in, in the composition of which - fatty polyunsaturated omega acids. They are rich in fish oil, olive oil and linseed. They will start the process of burning fat.
Weekly fractional food menu
In no case do not use sweets or chips for snacks - they contain a lot of fats, but the feeling of fullness quickly disappears. It is worth trying to introduce fractional nutrition for a week into your life, and positive changes in health will immediately become noticeable.
Monday
- breakfast: porridge hercules, low-fat yogurt, pineapple juice;
- snack: large pear, fruit drink or compote;
- lunch: chicken fillet with a side dish of vegetables, tea without sugar;
- snack: a handful of dried fruits or seeds;
- dinner: steamed fish, a salad of stewed vegetables;
- snack: kefir of low fat content.
Tuesday
- breakfast: buckwheat porridge with milk, fresh;
- snack: tomato or cucumber, hard-boiled egg;
- lunch: meat broth soup, 2 slices of bread;
- snack: cottage cheese dessert, unsweetened tea;
- dinner: steamed vegetables with steamed rice;
- snack: sour-milk sourdough with cereals.
Wednesday
- breakfast: omelet from 2 eggs, fruit drink from berries;
- snack: banana or a handful of nuts;
- lunch: vegetable soup, bread, tomato;
- snack: puff with cottage cheese, tea from herbs;
- dinner: vegetable salad with chicken breast, bun;
- snack: drinking yogurt.
Thursday
- breakfast: oatmeal porridge in milk, a small puff bun;
- snack: 2 apples;
- lunch: beetroot soup with beef, bran bread, fruit compote;
- snack: berries or dried fruits - no more than a handful;
- dinner: meat baked with vegetables, herbal tea;
- snack: yogurt.
Friday
- breakfast: 2 boiled eggs, toast with butter, jam;
- snack: orange;
- lunch: mushroom soup on the broth, bread, fresh;
- snack: drinking yogurt with berries;
- dinner: vinaigrette with beans, bread, tea with herbs;
- snack: kefir.
Saturday
- breakfast: semolina porridge in milk, jam;
- snack: large grapefruit;
- lunch: boiled veal, tomato, cucumber, radish, dried fruit compote;
- snack: fruit salad;
- dinner: stew with chicken, feta cheese, green tea;
- snack: fermented baked milk.
Sunday
- breakfast: buckwheat or rice cereal, scrambled eggs, toast with butter;
- snack: 1 cup of kefir;
- lunch: turkey meat, raw vegetables, 2 pieces of bread, tea with honey;
- snack: cottage cheese casserole;
- dinner: pasta with low-fat cheese, herbs, herbal tea;
- snack: natural yogurt.
For well-being, adhering to fractional nutrition, the menu should be composed of your favorite foods, then losing weight will be a joy. No strict restrictions and special dishes does not provide for fractional nutrition. The menu for the month is made in the same way.
Sports with fractional nutrition - results, photos
Do not forget about the need to exercise with fractional nutrition. Reviews of people seeking to lose weight leave no doubt that physical activity is very important, they burn efficiently excess calories, losing weight becomes easier and faster. And exercises in the fresh air not only polish the figure, but also add strength and energy for the whole day.
Fractional nutrition: reviews and results
When choosing a fractional diet for weight loss, do not expect quick results. First, the body must tune in to the desired rhythm of work. It is useful to create a table of fractional nutrition, which will indicate what food you are taking.
This will allow you to correctly distribute calorie, stretch the daily calorie intake for 5-6 receptions. As a result, you will not be accompanied by a feeling of hunger, you will cease to feel heaviness in the stomach, your health will improve.
Even in the absence of strict restrictions on fractional nutrition, the reviews are mixed. Workdays do not always allow you to dine on time. There is a way out of this situation - to take portioned containers with food, fruits or vegetables for an afternoon snack. This will help to stay on the schedule of fractional nutrition. The results are not long in coming. Most people who observe this regimen of food intake note that this method of losing weight is quite safe and does not harm the body.
If you are in doubt whether you can observe fractional nutrition, reviews of those who lose weight on this system will finally convince you and help you make the right decision. A weighty argument is that the effect of losing weight persists for a long time with this. Fractional nutrition is not contraindicated to anyone. On the contrary, getting food in small portions, the load on the gastrointestinal tract is minimal, food is digested faster and without residue, there is no fat deposits in problem areas.
How well fractional nutrition works - a photo before and after a certain period on such a system will allow you to visually evaluate the effectiveness.
Proper fractional nutrition is useful for weight loss, and for the body as a whole. Overweight slowly but surely leaves and does not return. You lose up to 2 kg per week without much effort. Such a diet favorably affects the intestinal microflora, suitable for healing the stomach and intestines. It is very convenient, and following it is not difficult.
Many consider the principle of fractional nutrition a separate diet in the literal sense of the word. That is, you can only eat one specific product at a time. In fact, everything is far from the case and such a power system has many important nuances.
First of all, it is a transition from the usual regime of three meals a day to frequent meals in small portions. For this approach, the body will thank you, because the digestive tract will not strain so much and it is better to digest food. And in almost every article about losing weight there is information about the mandatory transition to fractional nutrition.
Adhering to this system, you will first have to give up fast carbohydrates - sugar, pastries, fast food and other things. But high fiber foods should be your faithful companions.
Your menu should be built so that meals are every 2-2.5 hours, in total 5-8 times. Of course, you can start counting calories, or you can just start to start recording everything you eat.
Thus, reducing portions, you will automatically reduce the number of calories consumed, and at the same time extra pounds.
Weight loss is just one of the main reasons why fractional nutrition is so popular. Eating often, you do not have a feeling of hunger, and there is no need to eat a lot in one sitting.
When compiling your menu, please note that there are not those meals that we are used to. Yes, you will have a full breakfast, but you will have to refuse lunch in the understanding of the first, second and dessert. That is, this one meal, we will divide into two, or even three. For example, for lunch, you can eat dessert in the form of fruit or pudding, for lunch a portion of meat or fish, and for a snack eat a plate of light soup.
For dinner, it is worth choosing vegetables or fruits. Using this tactic, you will significantly unload your digestive tract and cleanse your intestines from harmful accumulations.
The ideal portion according to the principles of fractional nutrition is the amount of food the size of a fist and its low calorie content. Moreover, the main calories are consumed in the morning, and in the evening leave the lightest dishes.
Despite the fact that fractional diet for weight loss does not impose strict prohibitions on food, remember that you definitely will not lose weight from hamburgers and Coca-Cola. Instead of harmful products, choose fish, meat, vegetables and fruits. And how many tasty and healthy berries, legumes and nuts exist, not to mention cottage cheese, yoghurts, milk.
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Why it is worth eating fractional
Undoubtedly, it will immediately change to a new mode, it will be quite difficult for you. To begin with, you can simply reduce portions, buy as little harm as possible, transfer their consumption to the first half of the day.
Every day, get rid of any one bad habit and find a new, useful one, it’s better to even write down what you refused and what you acquired.
So you will see that the process is ongoing, and gradually replace all the "bad" products with those that will be useful to you:
- However, there are no restrictions on ordinary products, unless you replace white bread “with heat” with yesterday's rye or bran. Eat pasta with wholemeal flour, replace white rice with brown, eliminate sugar or use fructose instead.
- The advantage of fractional nutrition will also be that the lost kilograms do not return, the weight stabilizes. And you will get used to such a regime and no longer want to return to your previous lifestyle.
- Significantly improve overall well-being, lightness appears in the body.
- The system is easy to adapt to your lifestyle, food preferences.
- Such food may well become your lifestyle. Since even after the holidays and parties, you can easily get in shape.
- There are no health contraindications. Fractional nutrition is often attributed to patients with diabetes, it helps in a number of intestinal diseases, with gastritis.
Organization of fractional nutrition
In addition to changing the principle of nutrition and breaking it down into 6 different techniques, it is very important to change their composition and include as many useful substances as possible.
We already talked about the limitations, so let's look at the full list of food bans for normal weight loss and recovery:
- high fat foods in general and saturated fats in particular;
- fast food and snacks;
- sauces;
- semi-finished products and significantly processed industrial products;
- refined products (from white flour, with the addition of refined oil, sugar);
- fried and deep-fried foods and dishes;
- baking and baking;
- carbonated drinks and packaged juices.
Gradually, your craving for sweets, soda, a loaf of butter will pass away and you will even forget to think about it.
You can drink almost everything except sweet soda. Especially useful will be green, herbal teas without sugar, replace instant coffee with natural, limit cappuccino, hot chocolate, alcohol.
Of all the advantages of fractional nutrition, perhaps the only drawback is that it requires a strict schedule and does not tolerate skipping meals. It is especially difficult to adhere to the rules if you are working, but after devoting time to compiling the system, you can organize everything and eliminate the arisen complexity.
Key principles to keep to:
- Between meals, no more than 2.5-3 hours should pass;
- You need to eat 6-8 times a day;
- Breakfast should be eaten within 1 hour after waking up;
- The first two meals should consist mainly of complex carbohydrates, and the remaining ones should be made from vegetable or animal protein;
- The serving size of any dish is palm-sized, the volume of liquid is a glass (applies to drinks, soups and broths)
- 1 hour before bedtime, you can drink a glass of kefir or freshly squeezed juice from vegetables;
- Hot meals should be present in three meals;
- Allowed sweet in small quantities, but only in the morning;
- Water, tea without sugar can be consumed in unlimited quantities;
- Daily calories for women should be 1200-1600 kcal.