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 to, 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 food by 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.

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

1. Breakfast: cereal cereals, sandwiches, dairy products, omelets.
2. Snack 1: fruit mixes, cottage cheese, low-fat yogurts, dried fruits.
3. Lunch: soup on meat or vegetable broth, vegetable salads. Compote, berry juice.
4. Snack 2: cottage cheese desserts, fruits, perhaps some pastries from puff pastry.
5. Dinner: steamed fish or meat, side dishes of vegetables. Fresh from fresh fruits.
6. Snack 3: toasts, fruit or vegetable salad with dressings.
7. 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 exercise  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.

The question of what would be eaten so as to at least slightly lose weight, has long been and many.It will probably be quite fair to add one more thing to this question - which diet regimen will help to get rid of excess weight, and at the same time from a considerable number of other problems that are very closely related to weight.

There are many sad jokes and no less sad jokes on this subject, since overweight has long ceased to be a reason for joy, and is known as the basis of a huge amount of trouble, both in personal life and at work, and, of course, with the state of health. What is the recommendation (humorous, of course) to stick to the diet "in Russian" and eat only once a day, but from the morning until the evening ...

But this is really a joke, since neither study nor work will fit into such a schedule. But another food option has long been not so popular, but, unfortunately, widespread - in the morning coffee, nothing at all during the day or some snacks on the run, and even in the evening - everything in a row and a lot to compensate for everything uneaten for the day. Recently, as a saving way to get rid of kilograms, and from many health troubles, one can increasingly hear about fractional nutrition.

You can often find seemingly impeccable information on the issue of "fractional nutrition: for andagainst. "However, is this information as impeccable as it seems at first glance?

What is fractional nutrition?

Fans and fans of diets should immediately understand that fractional nutrition is not a diet, and moreover not a medical course. In fact, fractional nutrition is the principle of distributing food throughout the day. To make it clearer, consider the classic version of the daily menu: in the morning a person should have breakfast, in the afternoon he will have lunch, and evening is the traditional time of dinner.

Total - three meals a day, and this does not include tea at work, coffee with clients or friends, snacks on the go and small snacks “than God sends”, which has become quite common in recent decades. That is, a person may well chew and swallow for a whole day without noticing it. And why not a "Russian diet"?

But, returning to the classic three meals a day, which includes breakfast, lunch and dinner, we can say that today it is very often also not the best option.

Why? And because it is very rare for modern people to correctly distribute the calorie content of the daily menu. Breakfast is a cup of coffee or a sandwich that is swallowed almost on the run. Lunch - how to get it: either a business lunch in a nearby cafe, then a hamburger and fries from a fast food restaurant, then a pack of waffles with tea right at the workplace ...

But in any case, only the aforementioned business lunch can claim the name “lunch” from this list. And how many people can afford it? Tea with a sandwich, chips and the same hamburger ... But it happens even cooler: in the morning - coffee (if you have time), in the afternoon somehow there isn’t even any memories of food, but in the evening you can “come off” and make up for anything uneaten during the day.

And what in this case should be called fractional nutrition? Traditionally, fractional nutrition means frequent meals in small portions. What does "frequent" mean?

This means that eating with fractional nutrition should be up to six times a day. Yes exactly! But only portions should be very small. Many people don’t even imagine how one can eat six times in one day. In fact, it’s not so difficult: Breakfast at 8 am, lunch at 11 am, at 2 p.m. lunch, at 5 p.m. afternoon tea (a traditional English cup of tea), light supper at 8 p.m., and before going to bed half a glass of kefir or herb tea.

In a word, the schedule is understandable, but here is how to carry it out and what should be eaten during each meal?

Attention! When switching to fractional nutrition, you should definitely consult a nutritionist or gastroenterologist and get the necessary recommendations.

Benefits of fractional nutrition

To talk about the advantages of fractional nutrition, that is, about its “pluses”, one should recall a little about the physiology of a person, or rather, what happens to the body if the food does not enter for too long.

It's no secret that long breaks between meals become the cause of the activation of the endocrine system, which begins to intensively produce appetite-stimulating hormones, such as ghrelin, - a person feels hungry. And the more time has passed after a meal, the more active hormones work and the stronger your appetite. It should be noted that a hungry person can eat much more food than is necessary for the normal functioning of the body. It is in this way that overeating is obtained, which not only causes excess weight and / or obesity, but also causes many diseases of various systems and organs of the body, including diseases of the cardiovascular system and gastrointestinal tract.

Attention! A hungry person eats a large amount of food because it is very difficult for him to stop - the brain does not send satiety signals immediately after the food enters the stomach, but only after a while.

It becomes clear that the smaller the feeling of hunger, that is, the less hunger hormones are produced, especially ghrelin and neuropeptide Y, which is known as a powerful stimulant of food activity, the less a person eats during meals. As for ghrelin, it stabilizes body fat that exists in the body, since an increase in the level of this hormone activates enzymes that contribute to the deposition of fat, and practically interferes with the expenditure of body fat.

According to scientists, if the body does not feel hungry, then it requires less energy, respectively, requires less calories (about 15%, and sometimes up to 20%).

Attention! The huge benefit of fractional nutrition is that a person with this diet is not hungry, so he does not have to eat more than what the body requires.

It is very important that with fractional nutrition, that is, when a person eats often, but in small portions, the food is absorbed by the body much better and the gastrointestinal tract is not overloaded.

Attention! The constant intake of small portions of food in the body helps maintain a stable level in the blood of many essential substances for life support, especially sugar levels. It is known that one of the reasons for the emergence and intensification of hunger is a decreasein blood sugar levels, which may well be another reason for overeating.

It is important to note that fractional nutrition is very important for those people who suffer from any diseases of the gastrointestinal tract. It is known that in the treatment of diseases such as gastritis of any etiology, colitis and peptic ulcer of the stomach or duodenum, whatever their nature, not only dietary nutrition is prescribed, but fractional nutrition is also necessary, in which the food will enter the stomach in small portions and often.

Fractional nutrition and weight loss

It is known and repeatedly proven in many studies that the body perceives starvation as a danger and therefore tries to store as much fat as possible, that is, after any period of hunger, the regulation of fat metabolism is significantly disrupted, as the body tries to accumulate as many reserves as possible in case of new majors. But if there is no hunger? Yes, and what kind of hunger with a regular six- or even eight meals a day? An organism that constantly receives some useful substances, some food, does not feel hunger, therefore it does not put aside its reserves - there is no need for this.

Moreover, if fractional nutrition is organized correctly, then the metabolism is accelerated, and all the nutrients necessary for the body are absorbed not only faster, but also as it should, that is, they are converted into energy, and not at all into body fat.

During the research it was found that the small portions of food that the body receives during fractional nutrition are digested by the stomach and absorbed by the entire digestive system much faster, in addition, all the necessary substances, including those indispensable for the body, are also absorbed faster and better. that is, fuller.

It is very important that with fractional nutrition it will be very difficult to arrange a full dinner during each meal - it will never fit. Therefore, almost always next to fractional nutrition is separate nutrition. In any case, the question of the compatibility of products that must be eaten at one meal becomes very important, and almost everyone comes to this.

What is the result? As a result, if you follow the compatibility of products on the menu, all the nutrients of their food, including fats, proteins, carbohydrates, vitamins, micro and macro elements, will be processed in the gastrointestinal tract even faster and more thoroughly, that is, they will be absorbed even better .

It is interesting that if the fractional nutrition is organized correctly, that is, you do not have to cram full plates every time you eat with yourself through “I can’t” (and such “times”, as you know, with fractional nutrition not less than six, or even eight day), then fractional nutrition can even help proper weight loss  - I don’t want to eat, and every time a real trifle is eaten.

It is very important, especially for weight loss, and for the work of any organism in general, that fractional nutrition helps the entire body to cleanse itself and get rid of toxins.

An equally important advantage of fractional nutrition - it is this way of eating food that significantly improves the intestinal microflora, eliminates putrefactive processes that can begin in the intestine, including as a result of constipation, which is much easier to deal with with fractional nutrition. In a word, fractional nutrition is a great way to facilitate and, accordingly, improve digestion.

Separately, it is worth mentioning that it is fractional nutrition that is an excellent way to naturally clear the entire digestive system and the entire gastrointestinal tract.

As a consequence of such a cleansing of the gastrointestinal tract and the whole organism, the intoxication of the body decreases, and then it passes, as harmful toxic substances in the body do not linger.

And, finally, as a result of a more active metabolism (metabolic processes of the body), as a result of bringing the intestinal microflora into proper order, and also as a result of the absence of intoxication processes, the person’s weight and, accordingly, the volume begin to return to normal.

Attention! You should not make a fairly common mistake and excessively reduce the calorie content of the daily diet - in this case, the body can decide that it should replenish its reserves at the first opportunity, and weight loss may not work.

As for fractional nutrition and weight loss, then it is appropriate to make a few more remarks. To lose weight correctly, without causing damage to your health, you need to distribute the daily calorie intake by the number of meals.

Suppose a person needs 1800 kcal per day (sedentary work in the office). If you divide this number of calories into 6 meals, you get an average of 300 kcal per meal, and if you eat 9 meals, then, accordingly, the average calorie content of one meal will be 200 kcal. However, this does not mean that in the morning, in the morning and in the afternoon, the calorie content of the portion should be the same as in the evening.

And the products must be different. In the morning and in the morning, it is better to eat slow carbohydrates, for example, cereals, which provide energy for a sufficiently long period of time.

And after lunch, it is best to eat something light and low-calorie and give preference to vegetables and fruits, as well as light dairy products.

It is very important that short pauses between meals will not allow hormones such as ghrelin and neuropeptide Y to be activated, so hunger will not have time to arise. As a result, overeating is practically excluded.

It is equally important that when receiving food in extremely small volumes, the stomach will gradually return to its normal size (as you know, the size of the stomach does not exceed the size of a handful), so a feeling of fullness will come much faster and will be eaten much less.

Scientists have found that fat cells are deposited in fat depots about two and a half hours after eating. But if the food enters the body quite often and in very small quantities, then nothing gets into the fat depots - first the weight gain stops, and then the accumulated reserves begin to be spent. It turns out that the shorter the intervals between meals, the greater the chance of not getting better.

It is very important that with fractional nutrition, metabolic (metabolic) processes in the body improve, so the body is gradually cleared of toxins, which is also important to maintain normal weight and for weight loss.

Attention! Even with fractional nutrition, it is very important to carefully monitor the calorie intake.

Identified disadvantages of fractional nutrition

At the annual conference of the International Society of Endocrinology, which was held in Liverpool (Great Britain) at the end of March, researchers of fractional nutrition presented their findings to the medical community and spoke about their observations.

It turned out that fractional nutrition has not only some advantages, but also some disadvantages. As follows from the results, only those calories that the body receives with food are really important for weight loss. The researchers concluded that fractional nutrition, which is often recommended for overweight and obesity and is used to reduce body weight, can be not only unprofitable, but also dangerous.

For the study, 24 women with different body weights were invited - some had normal weightand some were overweight and obese.

A menu was developed for all participants in the experiment, the energy value of which was completely the same for everyone. However, some participants ate twice a day; others got the opportunity of fractional nutrition, and their daily regimen included five meals. During the experiment, careful monitoring of the daily energy costs of each participant was carried out.

It turned out that the frequency of food intake does not have any effect on energy expenditures, that is, on how many calories are burned by the body. Energy consumption was approximately the same for those who ate twice a day, that is, they ate rarely, but a lot; and those who ate often and a little bit.

But the saddest thing was that for participants in the experiment who were obese and wanted to lose weight with fractional nutrition, it was simply dangerous, because those participants in the experiment who adhered to the principles of fractional nutrition, but who were overweight or obese, had blood a significantly higher level of endotoxins was found, which posed a considerable danger to the body.

What is it, endotoxins? From the name itself it already becomes clear that these are some toxic substances. And this is true: endotoxins are toxic substances that are formed in the body during and due to the decay of many bacterial cells. It has long been proven that it is endocytokines that become the provocative factor in the body for the formation of inflammatory cytokines (very small signaling hormone-like proteins) that trigger inflammatory processes.

Several earlier studies have concluded that blood levels of endotoxins increase when eating foods that are high in fat. And, as you know, it is the use of fatty foods that causes serious inflammatory reactions and causes type 2 diabetes, as well as diseases of the cardiovascular system.

In the same study, it turned out that if a person is diagnosed with obesity, then a dangerous level of endocytokines in the blood can be triggered, including by fractional nutrition.

The head of the research work was Milan Kumar Piya (Milan Kumar Piya), which represented the clinic at the University of Coventry (UK). In her report, she named two main facts that were identified during the study.

1. The first fact is that neither the frequency of eating, nor the amount of food consumed during the day has the slightest effect on calorie burning and weight loss. In fact, to reduce weight, only the number of calories that the body received during the day is important.
2. The second fact is because obesity in itself is already associated with a mandatory increased blood level of substances such as endotoxins, and an increased level of endotoxins provokes inflammatory reactions in the body and causes metabolic disorders in the body (metabolic disorders), fractional nutrition is only a risk significantly increases. However, the reasons for this effect of fractional nutrition on the level of endotoxins have not yet been identified. But it is clear that fractional nutrition for obesity, and possibly for other diseases, is contraindicated.

As it became known, research in this direction will continue.

Some important rules for fractional nutrition

It is believed that fractional nutrition makes it possible to better control both the amount of food eaten and the menu itself. However, in any diet and with any diet, it is very important to take into account some of the features of each style of nutrition and the advice of nutritionists.

The first thing to remember when switching to a fractional diet is the need to reduce the amount of sugar and so-called saturated fats. However, to reduce - this does not mean to exclude completely. For example, why sometimes not afford a small piece of dark chocolate? Or not to use high-quality butter in small quantities from time to time?

But still, with fractional nutrition (in principle, as with any healthy way of eating), it is better to use high-quality vegetable fats: olive, sunflower or, for example, corn oil, which are perfect for dressing a wide variety of salads.

It is also very important to abandon excess salt, which in large quantities becomes a very serious enemy to health. Not so long ago, nutritionists recommended limiting the daily intake of table salt to four grams, but current recommendations further reduce this amount and suggest stopping at two grams. Someone may seem too fresh? But, firstly, this is a matter of habit, and secondly, the lack of salt can often be compensated by lemon juice or fragrant herbs. By the way, children under three years old do not need additional salt from the outside, because most products have the necessary chemical elements in their composition.

The next rule of fractional nutrition is the presence in the diet of vegetables, fruits, whole grains, which are rich in fiber and, in addition, very useful for intestinal function and retain a feeling of satiety for a fairly long time.

Attention! With fractional nutrition, a very important role is played by the psychology of a person who knows that in only three hours (or a little more) he will eat again. So why overeat? But the result of overeating is reduced working capacity, lethargy and drowsiness, not to mention various diseases and overweight.

The most important rule of fractional nutrition is the constant monitoring of the energy value of the eaten foods, since this number should not exceed the daily energy requirement. If we are talking about the need to lose weight, then in this case the energy value of the daily menu should be slightly less than the daily energy requirement.

It is important to remember that the volume of a portion during a meal should not exceed the volume of one standard glass in which 250 ml of water is placed.

The undoubted advantage of fractional nutrition can be called the fact that with this mode, dense dinners are completely eliminated, so sleep is very quickly normalized.

Attention! If the body is not overloaded with food, then its tone increases, and the calories received, that is, energy, are spent much more efficiently and with greater benefit for the whole organism.

Another important rule of fractional nutrition is to have breakfast, and breakfast should be full and contain all the necessary substances, including carbohydrates. According to nutritionists, the main amount of carbohydrates should be consumed in the morning in order to feel full and a surge of strength. But during lunch or dinner, protein foods and foods containing fiber are best.

Attention! Hunger can disguise itself: often a person who thinks he is hungry actually just wants to drink. In addition, a feeling of hunger, which in fact will be false, can provoke stressful situations or even fatigue.

With fractional nutrition, it is very important to ensure the correct drinking regime and drink at least one and a half liters of clean water per day, although in some cases it will not hurt to drink even more.

With fractional nutrition, you will have to abandon such heart-sweet and familiar snacks as crackers, chips, nuts, sweets, and replace them with fruits or vegetables, for example, raw carrots or cucumbers.

As for dairy products, you should choose only natural products with a low percentage of fat and without preservatives, sweeteners, flavor enhancers.

Attention! Before you switch to fractional nutrition, you need to consult your doctor or nutritionist who can give the most detailed individual recommendations, because fractional nutrition is not suitable for everyone.

findings

What is fractional nutrition? This is by no means a cup of coffee in the morning, a cake at work, a snack with a pie or a hamburger, a couple of packages of chips (so that your head does not spin from hunger), and then a five-course dinner.

Fractional nutrition is small portions of wholesome food that should be consumed strictly on schedule. Is it better to eat five, six, or even eight times a day, and not at all three times, as everyone does (well, most)? This is exactly the question that a doctor should ask, because some people will be much more suited to the traditional diet, although for some, fractional nutrition is absolutely necessary. And the point here is not at all about losing weight - you can effectively lose weight without fractional nutrition. The fact is that each organism is very individual and has its own needs.

However, in any case, the main thing is not to overeat and monitor the calorie intake of the daily diet. It is quite natural and completely unsurprising that fractional nutrition has its own advantages, and its drawbacks, and its immutable rules. And that is why it is better to consult on this issue not with a fashion magazine, not with a television program, and not even with girlfriends, but only with a doctor.

During a recent emotional collapse, which comes, as always, without asking, having eaten the required portion of salad, I found myself in the refrigerator with thoughts (if you can call it that at all): “What else to eat?”.

Looking at the situation from the side, she was upset: is this really not being treated? I’m telling people how to lose weight, and I’m doing what I’m doing. At the same time, I can eat beyond the norm no more than a spoon or two, because my stomach now does not let me overeat - she protests immediately, starting to get sick. But the “thought” itself to intercept another piece indicates that it seems that years are needed to completely get rid of the problems of eating behavior.

It’s not that I’m afraid to get better - it’s almost impossible, because I won’t allow the past lechery regarding food. The fact is that, sadly, the way of thinking changes by the teaspoon per hour, and in practice, new views should be consolidated methodically every day, without retreating, even recording good results.

Therefore, I decided, first of all, for myself to repeat and write down “on paper” how to control the portion size. Perhaps these tips will also help someone prevent breakdowns of evening and night overeating.

So, in the long run.

The very first, simple and logical (): after you gradually reduce the portion of food (it is better to do this for several weeks), eating, not looking around, but only on a plate, eat slowly, chewing thoroughly. Thus, the signal to the brain that we ate comes quickly and for sure - and saturation is felt.

This is all correct and works if you are in a good mood and / or somewhere in the middle of the path to losing weight (the result is already in the face, but there is still room for improvement). Further, more stringent methods will follow for periods when you are not tempted to satisfy your hunger, namely, seizing up, compensating for insults, fatigue, etc. through food - it doesn’t matter at the very beginning when trying to reorganize, or, as in my case, when the goal is achieved in principle, and the old rake is not at all hunted.

• In the kitchen, when you eat, there should be no food in sight, except the one in the plate.

Neither waffles in a vase, nor pots with soup on the stove, nor dishes with the rest of baked potatoes on the table in front of you.

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• After a portion of food the size of your fist comes to an end, you need to put a plate in the sink and leave the kitchen.

Thus, the meal will be finished in every way. In the room you are always waiting for other things and concerns that are not related to food, so there is no need to think about food.

• Eating alone is not distracted by conversations.

You can communicate with loved ones at another time over a cup of tea or a glass of water, you don’t have to die while baking a cake for a cake - because in this form it is not a satisfying of hunger, but entertainment and a way to have fun.

In general, there are two extremes in the perception of food - eating as an unhurried, almost solemn ritual, and food as simply fuel for sustaining life.

In the first case, a huge number of dishes supposedly allows you to experience the whole range of pleasures, and is also a necessary component of relaxed communication and good rest. In this situation, the food resembles alcohol, or rather what is attributed to it - an abyss of different tastes to choose from, plus relaxation and an untied tongue. And if in the history of alcohol no one doubts that such an approach to pastime is not too healthy, then gluttony for the same purpose seems to be a more or less tolerable situation. All because the absorption of food is natural and vital. But for the normal functioning of all systems and maintaining the shape of a fairly small portion of food several times a day.

Here, those who believe that food is just fuel are connected. Also a dubious statement. The car doesn’t care what kind of taste and consistency gasoline is poured into it (the parameters are set externally and by default, but not chosen by it), while we have taste buds in our language that, among other things, allow us to distinguish, for example, between spicy and sweet make a choice from a huge variety and enjoy food.

So this is the optimal situation in order to enjoy food and eat a small amount of it - eat alone with non-working TV, radio and phones. You need to devote only 3-5 minutes - it takes so much time a meal from one dish the size of your fist! - only to the contents of your plate (and in fact to the health of your stomach and, ultimately, the whole organism).

Dividing such concepts as food and communication and obtaining information, you will undoubtedly acquire both there and there, because you will focus only on one thing at a time.

• Further - on weekends or other days, when you spend a lot of time at home and the refrigerator beckons, it would be worth eating more fresh or frozen fruits and berries, dried fruits, fresh and baked vegetables.

These products are digested for an hour and a half, therefore, the next meal always comes very soon. Behind chores it will seem that you eat just continuously throughout the day.

• If stress is inevitable - whether predictable due to work or session, whether "extraordinary" due to, for example, female perception of the world - eat obviously fatty or properly sweet foods during this period, not hoping that you will wait out and one night will not cover.

Take a look in the Recipes section: make oatmeal cookies, stick dried fruit sweets or in the form of homemade Raffaello, put honey in tea, bake potatoes in butter, fry falafel, eat cottage cheese and cheese. All this in small portions and taking into account the time of digestion - in general and in a difficult period in particular - will not affect the figure (if only in the direction of weight loss), but will allow you not to break into overeating or harmful products.

• Among other things, you need to train yourself to cook a little, exactly as much as guaranteed to be eaten, even a little less. Need to stop eating up for households  - whether it's small children or a fastidious husband (\u003d).

Yes, throwing away foods is a pity and blasphemy in general, which is why it is better to find out that there is no cooked food and quickly put out rice with vegetables (a minute thing, what’s already) than to rely on soup that no one eats (because it’s already fed up with over the past few days), and choking on her own, also overeating - because do not throw out three spoons.

• And the last - drink plenty of water or tea whenever you want - before meals, immediately after, but do not drink the meal itself.

Firstly, sometimes satiation does not come immediately, but about 15 minutes after eating. It is then, if it seems that you have not had enough, you should drink fluids - in this case you are guaranteed to forget about food until the next meal. Secondly, if you want to eat ahead of time, it is also better to drink tea or water. Often, thirst is masked by hunger, apparently due to the fact that we ignore our needs for several liters of clean water every day, and the body hopes to get it right.

To summarize all of the above, you can again with one single piece of advice - so that eat in small portions  always need listen to yourself and not engage in substitution.  Do not drown out the thirst for sweets with fresh food when you feel sad, but take and eat the dates (they are unlikely to overeat, it is too cloying). Do not sit on cabbage with cucumbers when you need energy to accomplish, but cook yourself a casserole with cheese crust. Control the flow of fluid into the body, and drink, drink, drink, not eat. Communicate fully when there is such an opportunity, and fully enjoy the food without distraction when they started eating.

The idea of \u200b\u200bfractional nutrition is to eat often, in small portions. Why is fractional nutrition beneficial? How does such nutrition contribute to weight loss? How many times a day to eat with fractional nutrition and what should be the serving size? What is there and how to make a menu for the day with fractional nutrition?

FACIAL FOOD

  The rules of fractional nutrition.

There are several options for fractional nutrition:

Regardless of how often we eat with a fractional diet, the total calorie content of the food should remain the same as with a normal diet. The essence of fractional nutrition is to divide the daily ration into small portions, and not to eat a three-course lunch 6 times a day.

  1. Fractional nutrition - eat every time we get hungry.

In the first variant of fractional nutrition, you need to eat every time you feel hunger. The portion should be very small - such as to satisfy the feeling of hunger, but not more.

For example, they ate a piece of bread, after 15 minutes they got hungry - they ate an apple.

Such fractional nutrition has a number of significant disadvantages:

• Such a chaotic diet makes it difficult to create a balanced menu and follow it. It is difficult to eat right, having a snack every 15-30 minutes.
• Fractional nutrition by this principle is more like one constant meal. The digestive system at the same time experiences overload, because it requires rest (food break). Nutrients are not fully absorbed.
• Hunger is subjective. Carried away by something, it is easy not to notice the first signs of hunger, miss a moment - and then overeat. Or vice versa - fatigue, stress, even just watching an action-packed movie can easily provoke a false feeling of hunger, but the result is the same - overeating.
• Finally, it's just unnatural to chew all the time! Or listen to yourself every 5 minutes - is it time to eat?

Conclusion - this option of fractional nutrition is unnatural, uncomfortable, can lead to digestive upset and lack of important nutrients.

  2. Fractional nutrition - eat 5-6 times a day.

The rules for fractional nutrition in this option are quite clearly formulated:

• The daily diet is divided into 5-6 servings.
• The number of calories in each meal should be approximately equal.
• Serving size is also important. It should not exceed the size of the palm or the volume of one glass.
• The interval between meals during the day should not exceed 4-4.5 hours.

Such fractional nutrition has many advantages:

• Fractional nutrition, consisting of 5-6 meals, fits easily into any mode and allows you to create a balanced menu.
• An approximately equal amount of calories is ingested regularly, with a break not exceeding 4.5 hours. avoids hunger, followed by overeating.
• Small portions help reduce the size of the stomach, which also leads to a decrease in hunger.

Conclusion - fractional nutrition in this embodiment is tested by practice and can be safely recommended as useful, safe and convenient.

  3. Fractional nutrition - eat every 2-3 hours.

The third variant of fractional nutrition differs from the second in the frequency of meals and the volume of servings:

Fractional nutrition, implying a meal every 2-3 hours, has its own characteristics:

• The number of meals, although more than in the previous version, remains within reason.
• This option of fractional nutrition provides more opportunities for creating a menu, since it is not necessary to divide the daily diet into equal parts. Servings may vary in volume and calorie content.
• Hunger with such a diet is almost not felt.

This option of fractional nutrition is often used by athletes who want to reduce the percentage of fat in the body, while maintaining muscle mass. The fact is that fat begins to be deposited in fat depots only if more than 2-2.5 hours elapse between meals. Such short food breaks allow you to deceive the body.

Conclusion - the third option of fractional nutrition is especially effective for losing weight, although it requires some changes in the usual regime of the day.

  Menu for fractional nutrition.

Fractional nutrition does not impose any specific rules in the preparation of the menu. Therefore, fractional nutrition can be combined with various types of nutrition and is suitable for almost everyone - and "omnivorous", and vegetarians, and vegans, and raw foodists ...

I advise you to stick to your usual set of products when switching to fractional nutrition. Remember that any sudden change in diet is stressful for the body. Change your diet gradually, listening carefully to your body.

When compiling the menu, you can use the food pyramid - it will give you an idea of \u200b\u200ban approximate set of products that should make up the daily diet, and the proportional ratio of these products.

Fractional nutrition goes well with separate meals - use the product compatibility list to maximize your benefits with each meal. Combining fractional nutrition with you can get the maximum.

You can find a lot of menu options for fractional nutrition on the Internet: a menu for a week, a menu for a day, a menu for a month. All of these menu options can only be considered as examples. It is important to understand that fractional nutrition is not a diet. It should be the most suitable for you - and this means:

• fractional power menu  It should include food that is familiar to you (especially at the initial stage, until the body has adapted to frequent meals and small portions),
• fractional power menu  should cover all the body's needs for nutrients (proteins, fats, carbohydrates, vitamins and minerals),
• fractional power menu  should cover the daily calorie requirement.

I repeat once again - listen to your body. He should be comfortable. You should not be tormented by a constant feeling of hunger. You should not feel miserable because you have to deny yourself your favorite treats - if you really want to eat something "outside the program" - eat it.

  Health benefits of fractional nutrition.

Fractional nutrition will benefit only with a properly composed menu that covers all the body's needs for nutrients and calories. But remember that some foods are digested longer than others. It is especially important to consider this if you have chosen the third option of fractional nutrition (with meals every 2-3 hours). Meat and fish are digested for the longest time, followed by eggs, milk and dairy products, legumes, starchy vegetables, bread and cereals. Nuts and seeds, fresh non-starchy vegetables and all fruits are digested the fastest and require the least energy to assimilate.

Small portions are digested faster and contribute to a more complete absorption of nutrients. And if, when compiling the menu, we take into account the compatibility of products (in accordance with the principles of separate nutrition), then the digestion time will be even reduced, and nutrients will be absorbed even better. Such fractional nutrition:

  Fractional nutrition for weight loss.

The beauty of fractional nutrition for weight loss is that you do not need to limit yourself in the number of calories. Weight loss with fractional nutrition occurs due to the following factors:

• Short food breaks make it impossible to get hungry, which reduces the risk of overeating.
• Due to the small volume of servings, the stomach gradually decreases and saturation comes faster. You lose weight without feeling hungry.
• Fat begins to be deposited in fat depots only if more than 2-2.5 hours elapse between meals. Therefore, the shorter the intervals between meals, the greater the effect of fractional nutrition for weight loss.
• Since fractional nutrition helps to cleanse the body, metabolic processes improve, which automatically contributes to weight loss and maintaining normal weight.

Since fractional nutrition is not a diet, a return to a normal diet does not entail a quick return of lost kg. Losing weight with fractional nutrition is natural.

Slimming with fractional nutrition will contribute to:

• Body cleansing. The best effect will be given by cleansing the body in full. But bowel cleansing (especially with hydrocolonotherapy) will help to get a greater effect from fractional nutrition, both in terms of healing the body and in terms of weight loss.
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  Difficulties in fractional nutrition.

The hardest part with fractional nutrition is to limit the amount of servings. I want to eat more out of habit. Especially at the beginning, while the size of the stomach has not decreased and new habits have not formed. Further it becomes easier, but some difficulties still remain - mainly due to the fact that the feeling of fullness comes late.

Way out - you need to eat slowly, chewing food thoroughly. Then the brain will have time to receive a signal of saturation by the end of the meal. In addition, well-chewed food is better absorbed and less burdens the digestive system, which allows you to get even more benefit from fractional nutrition.