Рацион питания


Следует питаться 5-6 раз в день через каждые 3-4 часа Порция приема пищи должна помещаться в ваши сомкнутые ладони, не превышать 300 г. белок размером с ладонь овощ – с кулак крупы в сухом виде – горсточка растительные масла – столовая ложка орехи – порция помещается в сжатом кулаке

Сразу после пробуждения – стакан воды через 15-20 минут, не позднее чем через час – завтрак Завтрак обязательно должен содержать белок: Примеры завтрака: 1. Творожная запеканка (творог 5%, 2 ст.л. отрубей, 1 яйцо, горсть сухофруктов (курага, изюм, чернослив), стевия по вкусу 2. Творожные сырники (рецепт как у запеканки)+ягоды/фрукты 3. Овсяноблин (овсянка, яйцо)+ мягкий творог+ягоды 4. Цельнозерновая каша (кроме манной, кукурузной, рисовой)+яйцо+кусочек сыра 5. Яичница (2 яйца) + овощи 6. Омлет +овощи 7. Полезный хлебец+сыр+яйцо+огурец Перекус Может быть одним из примеров завтрака, или более легким: 1. Стакан кефира+1 ст л. отрубей 2. Фрукт+горсть орехов 3. Творог+горсть сухофруктов 4. Йогурт без добавок

Обед до 14:00 1. Гречка +курица (любая часть) +овощи 2. Пшенка+печень+овощи 3. Рыба+овощи

  1. Булугур+овощи 5. Бурый рис+ яйцо+кальмар+помидор 6. Пп шаурма Комментарий по обеду: на период, когда мы стремимся снизить вес, попробуйте на обед есть либо сложные углеводы+овощи, либо белок +овощи. Это ускорит результат. Но! Посмотрите на ощущения, если плохая насыщаемость, упадок сил, то вернуть сложные углеводы в обед

Перекус до 17:00 по примеру предыдущего перекуса

Ужин до 20:00 (за 2-3 часа до сна) сокращаем углеводы и жиры 1. Куриная грудка с овощами 2. Индейка с овощами 3. Рыба (нежирных сортов)+овощи 4. Яичные белки с овощами 5. Овощной салат + (курица/яйца/креветки)

2й ужин белковый 1. Стакан кефира 1% 2. Яичные белки Запрещенные продукты:

  1. Алкоголь (исключение сухое красное и белое вино 1 бокал:)
  2. Вареные морковь/свекла
  3. Финики, бананы, виноград
  4. Белый рис, манная и кукурузная крупы

Обязательно вести дневник питания!!! Правило диетологии нет дневника=нет результата!!!


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