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You have a snack, a snack!

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The more often a person eats, the less energy he needs to get enough. Fractional nutrition reduces daily calories, so nutritionists recommend this diet to anyone who wants to get rid of extra pounds. Try to “crush” the daily ration into small portions - and you will be surprised how quickly and easily fatty reserves begin to melt.


Elena Orlova / Health-Info

How it works?

Fractional nutrition involves frequent meals - usually every 3 hours. Of course, you do not have to wake up at night in order to eat. Divide the period of daily activity at equal intervals and - have a snack on health!

For weight loss tasks, fractional nutrition is useful in that it “accelerates” metabolism, that is, accelerates the absorption of nutrients. When the intervals between meals are long, the body gets used to store fats for the future. Frequent meals - on the contrary, induce him to burn more intensively not only newly arriving food, but also deferred.

According to recent studies, the hormone ghrelin, produced by the gastric mucosa and stimulating hunger receptors in the brain, is also to blame for overeating. The more time passes after a meal, the more active the hormone becomes - as a result, a brutal appetite appears, and we eat much more than we should. With frequent meals, ghrelin simply does not manage to be produced in the right quantities, and a feeling of hunger almost does not make itself felt.

Matter in principle

There are two fundamentally different methods of fractional nutrition. The first is to eat as soon as you feel hunger. I wanted to eat - eat cookies or an apple. As soon as the hunger has receded - stop eating right there. It turns out that you eat from morning to evening, but you do not overeat. The disadvantages of this method are obvious: it is not suitable for busy working people (you won’t chew at your desk all day!), It requires too close attention to your feelings and practically eliminates the “normal” feast, which few can give up.
The second method of fractional nutrition is not so radical: 3 times a day should be eaten fully and 2-3 times - a little snack.

In addition to tea and other drinks, with any method of fractional nutrition, you should drink a liter and a half of pure still water during the day. With a lack of fluid, fats are burned very slowly, even if you sweat daily in the gym.

What's on the menu?

When recommending fractional nutrition, nutritionists leave you the right to choose the part of the menu, recommending, however, to reduce the consumption of flour and sweets. But - reduce, not exclude! Small and rare portions of “harmful” are far more beneficial than the consequences of strict prohibitions and regrets for deprivation. Even prescribing a therapeutic diet, the doctor does not completely exclude certain products. It is strict restrictions that are the cause of “breakdowns” and subsequent depressions. So tell the cake decisive ... "sometimes!".

Think over a sample menu, paying particular attention to low-calorie “snacks”. In order not to turn into a heavy duty, they must be tasty and varied, otherwise they will inevitably be drawn to the “bad” one.

Now we consider: let's say that your daily requirement is 1800 Kcal. You can fully eat three times a day, distributing the diet as you like at the rate of 400-500 Kcal per reception, and three meals at the rate of 100 Kcal at a time. Of course, you should not become a “calculator” - do not get hung up, just imagine the approximate calorie content of the foods you eat.

Just 100 calories ?!

It only seems that "nothing can be picked up for this amount." Here are some great ways to eat for your body.

Snack thorough

  • A portion of vegetable soup, 2 breads, a slice of soft homemade cheese (110 Kcal).

Milk snack

  • A glass of low-calorie yogurt and dry biscuit (95 Kcal).
  • Crisp with cottage cheese (105 Kcal).
  • Strawberry milk (mix in a blender 100 g of strawberries, 100 ml of nonfat milk, 1/2 tsp of honey and 50 ml of mineral water without gas - 100 Kcal).
  • Yogurt with blueberries and mango (90 Kcal).

Vegetable snack

  • Salad of green vegetables and herbs, seasoned with mustard and balsamic vinegar, a piece of grain bread (100 Kcal).
  • Cucumber and tomato salad without oil and a piece of grain bread (80 Kcal).

Snack on the run (sports)

  • Muesli bar and cold green tea (90 Kcal) with a spoon of honey (110 Kcal).

Elegant snack (for glamorous young ladies)

  • Crisp with a slice of avocado - (105 Kcal)
  • 2 tablespoons of hummus with grated carrots (100 Kcal).
  • Seven large shrimp and a glass of grape juice (110 Kcal).

Want a sweet tooth?

  • Eat a quarter of a bar of dark chocolate (100 Kcal) or a ball of low-fat ice cream (80 Kcal).
  • Pour half a grapefruit (100 g) with a teaspoon of natural honey (70 Kcal).
  • Mix a large cup of raspberries (100 g) with 2 tablespoons of natural yogurt and 1 teaspoon of honey (100 Kcal).

Do not forget about fruits and berries

The lowest calorie ones are apples, tangerines, cherries, currants and blueberries. Oranges, pineapples and peaches have higher energy value, but they can be used as independent snacks. Juicy fruits, in which there are a lot of fruit acids, are best added to salads - in their pure form they can whet the appetite. Another option is to eat them with bread, which neutralizes acids.

Dried fruits and nuts are very high in calories, they can sometimes be included in the menu, but in homeopathic portions.

According to nutritionists, thanks to snacks, we end up eating 10-15% less. And this in just three months reduces the waist by five centimeters!

Good food - minimum time and labor

“I cannot stay without food,” Bulgakov Polygraph Poligrafovich declared emphatically. Most citizens, with the exception of absolutely airborne young ladies, unequivocally share this position of Comrade Sharikov. In fact, anything can happen to a hungry person, up to a critical decline in mood and vitality.

The working inhabitant of the metropolis is quite concerned about the question of where and with what to have a quick and tasty meal, so as not to regret a date with a food service, family people think about how to feed everyone home-made lunch and dinner, without spending half a day preparing tasty and healthy food, and there are more festive feasts, when each dish should not only be perfectly prepared and invented, but also beautifully served ... In general, the issue of food is multifaceted and sometimes leads an ordinary layman to a standstill, prompting him to give up on everything and follow the path to less resistance - to buy semi-finished products or to book a table at a cafe.
But there is a better option: food delivered to your home or directly to your favorite office.

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All this week, together with the Baidanov family, we are rehearsing the New Year's feast. What products do not combine and how to reduce the calorie content of dishes have already been clarified. Today let's talk about snacks!

Endocrinologist, nutritionist Olga Rozhdestvenskaya explains why it is important not to turn snacks into food, chemist Anton Ryzhenkov explains what happens in the stomach with an excess of protein food, and chef Ivan Varaksin shares recipes for balanced holiday dishes for the New Year's table.

Have a bite

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1. In spoken language have a bite then eat a little, hastily or even eat. The owner fed us the same thing that he ate. People in the restaurant were eating more and more decent ones: lawyers, deputies, artists. | In the middle of the day he ate little, usually had a quick snack right at the workplace.

2. If you have a bite anything, it means you are seizing something previously drunk or eaten. He always ate vodka sausage. | You can’t drink or eat anything. | Men ate chicken tobacco while eating greens.

Want to know everything

In our culture, the tradition of accompanying alcohol with plentiful food is so rooted that the fact that it is necessary and useful is beyond doubt. The expressions “Appetizer steals degree” and “Must have a bite!” Firmly entered into everyday life. Doctors on this subject have their own (correct) opinion.

However, there is a completely different opinion on this subject. I will not say that I am a specialist in drinking and snacks, but for some reason, based on experience, I do not quite agree with what is presented below. Moreover - this is almost the opposite of what I knew before. Here is a discord of information.

I want to hear your opinion about this option of snacks. So .

How to not eat

1. Do not eat too much.

As well as fatty foods, or hard to digest protein foods. The latter includes meat, sausage, mushrooms, peas, beans, pearl barley, domestic goose and duck.

A heavy snack causes a much more severe hangover and enhances the harmful effects of drinking on the body.

Firstly, because the presence of food in the stomach and intestines does not reduce the effect of alcohol on the body, but puts it off. Allowing a person to drink a little longer and not to get drunk, the snack does not “steal” a degree, but hides it for the time being. Fats do dissolve in alcohol, but this does not eliminate the need for its oxidation. Alcohol accumulates in the stomach and intestines, which allows you to drink more and more, up to the moment when a person drinks more than he is able to absorb. With a moderate snack, such an amount of alcohol would simply have knocked down the drinker.

Secondly, because food increases the load on the liver, which is occupied by a multi-stage process of alcohol breakdown: a large amount of protein leads to the formation of biogenic amines and benzene derivatives. Food will be poorly absorbed, causing problems with the intestines, and the ability of the liver to process alcohol will decrease.

Thirdly, blood is filtered through the walls of the stomach and intestines, and a lump of food will interfere with this process. That is, the snack enhances the intoxication of the body, interfering with the natural mechanism of self-cleaning from poisons.

This is confirmed by practice: most fatal episodes of alcohol poisoning (meaning benign alcohol, not surrogates) are accompanied by a plentiful snack.

The maximum rate of absorption of alcohol in the stomach and intestines on an empty stomach is 25 ml per minute. If the drinks are weak and carbonated, then absorption can accelerate to 35 ml per minute. If you don’t have a bite at all, then you will gain a dose for unconsciousness in 10 minutes (this is about 2/3 of a bottle of vodka, if you pour one glass after another without a break). A heavy snack reduces absorption by about three times, that is, taking into account breaks in chewing and swallowing for 40-50 minutes without loss of consciousness with continuous drinking, you gain 2 bottles of vodka, and this is already the daily limit for alcohol processing by the body.

A good move would be the rejection of large quantities of hard-to-digest protein foods on the day of alcohol intake and the day before. This will help reduce the number of putrefactive microorganisms in the intestines. Remember also that meat is digested worse in the presence of refractory fats due to an increase in the total load on the pancreas. Also, the presence of refractory fats requires increased amounts of bile, the separation of which against the background of alcohol is difficult.

However, drinking on an empty stomach is also not the best solution. A small amount of a certain snack will help reduce the upcoming hangover. Read below what it can be for a snack.

2. Do not snack sharp.

Spicy foods containing garlic, horseradish, onions, mustard, pepper, vinegar are not recommended - all this slows down the oxidation of alcohol.

3. Do not eat poorly compatible and conditionally edible products.

For example, meat and starchy foods should be considered such poorly compatible products - meat is digested by the action of the enzyme pepsin, which is active in an acidic environment, and starch is processed by amylase, which is active in an alkaline environment.

4. Caution with mushrooms.

The domestic tradition of “wave to mushrooms” is also not suitable for everyone.

On the one hand, there is a sufficient number of fungi, the edibility of which is determined by the individual insensitivity of the body. Such mushrooms include lines, morels, red fly agarics, pigs, raincoats collected in the aging state, some subspecies of russula. The presence of alcohol in the stomach and intestines creates an extracting effect, additionally releasing toxic substances from the pulp of the fungus, and also facilitates their penetration through tissue barriers (increases bioavailability). For example, muscarin contained in fly agarics and sows, under normal conditions, does not penetrate the blood-brain barrier and does not have a hallucinogenic effect, but in the presence of alcohol it enters the brain and becomes a psychotomimetic. You can get colorful, but often frightening hallucinations.

On the other hand, the combined action of alcohol and certain substances in mushrooms leads to a pharmacological effect that these substances and alcohol alone cannot produce. A mixture of organic acids of stitches and morels, collectively called “gelwellic acid” (from the name of the genus of fungi, to which the strings and morels belong), in the presence of alcohol becomes toxic to the liver, and gyromitrin contained in varying amounts, in addition to hepatotoxic, hemolytic (destroying red blood cells) and the cardiotoxic effect also becomes an LSD-like hallucinogen (probably due to the appearance of ethylamides in the reactions of incomplete reduction of keto groups of aldehydes formed during oxidation laziness of alcohol).

Alcohol also greatly increases sensitivity to substances that block the sodium channels of cell membranes. One such substance, tetrodotoxin, is found in small quantities in the famous puffer fish. If you plan to order it in a Japanese restaurant - keep in mind that drinking it with alcohol is dangerous: its effect on the body can change even fatal.

How and what to eat properly.

1. Appetizer should be moderate.

2. A proper snack should contain enough fiber and pectin.

Vegetables and fruits, especially apples, are recommended.

3. Acids of the Krebs cycle.

It is good to eat foods containing many organic acids of the Krebs cycle. The Krebs cycle is the central link in metabolism, the cycle of chemical transformations in which the body receives energy from food. If you bite with food containing acids, which are the initial products of the reaction, then you spur metabolism, including the processing of alcohol, toxic products of its decay, toxic impurities: “sivuhi” and those aromatic impurities that give a characteristic taste to distillates - whiskey, cognac, tequila, brandy and the like. These impurities in themselves give a powerful load on the liver.

In this sense, honey, juicy fruits and berries, lemons, grape, apple juice are good.

In this sense, sauerkraut will be good for beer and vodka: it contains succinic acid.

4. Snack can also support liver activity.

In the snack can be found substances - inducers of microsomal enzymes.For example, caffeine and quinine. Quinine is found in classic tonics (Schweppes, Evervess).

5. Snack can help the body get rid of alcohol products.

Therefore, it is good if there are diuretic products on the table: watermelon, zucchini, garden strawberries and strawberries, dandelion, green tea.

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Watch the video: Best Keto Snack List (March 2020).