Is fractional nutrition helpful? Fractional nutrition: rules, pros and cons
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 feeling 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
- 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 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.
Fractional nutrition is suitable for use by people who are patient, punctual, scrupulous, 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, but still you should not engage in self-deception and eat buns, cakes, pastries, semi-finished products 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 often consumed, but in small portions, which does not allow the gastrointestinal tract to be overloaded 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 a fractional diet, add exercise. Proper nutrition and reasonable physical exertion guarantee you success, and excess weight will go away without the application of excessive effort.
In view of the enormous popularity of the article about, we decided to write about a completely different weight loss system, which has a radically opposite essence. In this article we will tell you about fractional nutrition. So, if you want to lose weight, but do not want to starve, then this article is for you.
What does fractional nutrition mean?
For those who have never heard of fractional nutrition or have heard, but still don’t know what it is, we’ll talk about it in detail. Fractional nutrition is a special diet, which is based on the frequent use of food in small quantities.So, from this definition, in general terms, you already understood incorrectly that fractional nutrition establishes a frequent meal, but significantly limits the amount of servings.
Fractional nutrition cannot be called a diet, since it establishes the intake system and the amount of food consumed, but not its diet. Despite the fact that the fractional nutrition regime does not have any diet, it, like any other nutrition system, has a list of prohibited foods that must be excluded from your diet, but again, the exclusion of foods is not a diet, but a nutrition rule .
Now let's look at the basic principles of fractional nutrition for weight loss.
Principles of fractional nutrition
As mentioned earlier, you can lose weight on a fractional diet by dividing the portions into several meals. To achieve the maximum effect of using a fractional nutrition system, it is recommended not only to break down meals, but also to gradually reduce the portion sizes. For example, you eat food three times a day, and these portions are large enough. The fractional nutrition system recommends that each meal be divided into two approaches. Thus, it turns out that your three-time meal becomes six times a day, with the same amount of food per day. Each meal should be held at intervals of two hours.This principle of nutrition contributes to the fact that our digestive system quickly digests the food we eat, which comes in small quantities, and accordingly, for this reason, the body does not save up any “reserves”. Moreover, we do not feel hunger, because we eat every two hours, and this affects our subconscious, since we know that we will eat in a couple of hours, and therefore there is no sense in eating too much. Our body is gradually getting used to such a nutrition system, so the appetite becomes more moderate and the feeling of fullness begins to come faster.
Fractional nutrition helps not only lose weight, but also cleanse your body of toxins and toxins, but also helps to unload the digestive system, as it works in a calm rhythm, without overloads, as happens with three meals a day.
The fractional nutrition system eliminates the two most important factors: overeating and a constant feeling of hunger. To begin with, overeating is not considered to be when we ate too much and we feel sick, or it is hard for us to get up from the table - no, overeating is eating food in excess of the norm. The rate of food intake for each person is different. The norm is the intake of such an amount of food in which you have a feeling of satiety, rather than eating “all the way”. To consume the amount of food that is considered normal, you must learn to feel your appetite and understand what a feeling of fullness is. For this, food intake should take place very slowly, because when we quickly eat food, our body does not have time to transmit the feeling of satiety to the brain and therefore we overeat. If you eat food slowly, this will help to eliminate overeating. The norm is when your body stops experiencing hunger.
As for the constant feeling of hunger, we experience it quite often, since we eat very little, only three, maximum four times a day. Due to the fact that the body constantly experiences a feeling of hunger, it begins to “put aside” its reserves in the form of fat. That is why when we eat three times a day or use diets, it’s stress for the body and it gets used to it, that it remains hungry and makes such “reserves” for itself. If the body is constantly full, then he does not need to make such reserves.
As for the prohibited products, these are those products that negatively affect our body and are digested for a long time by them, and this in turn:
- Too greasy food;
- Fried food;
- Convenience foods, instant food and preservatives;
- Chips, french fries, pasties, crackers (with various flavors) and other fast food;
- Drinks with gas and dye.
Finally, in this block, it is necessary to mention the time of eating. So, the first meal - breakfast, should be between 7:00 and 8:00. The first snack is taken between 10:00 and 11:00. Lunch - between 12:45 and 13:30. The second snack is in the interval 14: 30-15: 00. Dinner must be taken between 17:00 and 18:00. The last snack must be held before 20:00. If you have a different daily regime, then the meal schedule should be shifted.
A brief description of the principles of fractional nutrition
Summarize all of the above and list all the rules for fractional nutrition:
- Meal should be made 5-6 times a day, with a minimum amount of servings, which will only contribute to satisfying the feeling of hunger;
- Eating preferably at the same intervals;
- Food should look beautiful, and during its use it must be chewed thoroughly;
- You should drink at least 8 glasses of water a day. Be sure to drink a glass of water: in the morning on an empty stomach, 15 minutes before eating (but not after) and half an hour before you go to bed.
Advantages and disadvantages of fractional nutrition
Benefits of fractional nutrition
The advantage of fractional nutrition in the first place is that you do not need to change your diet - it is only slightly adjusted. Unlike using a huge number of diets, you will not use feelings of hunger, and this is probably the most important advantage. Roughly speaking, fractional nutrition allows you to eat and lose weight.One of the main advantages of fractional nutrition is that the body will not set aside “reserves” in problem areas: the waist and hips. Thus, connecting in parallel physical exercise for weight loss, you will achieve the desired parameters in these parts of the body, and at the same time the achieved effect will be fixed, since new deposits of fat in these places will not appear.
Fractional nutrition gives pretty good results. After a couple of weeks of such a nutrition system, you will notice the results in your figure, and a feeling of lightness in the stomach - even earlier.
The disadvantages of fractional nutrition
Perhaps the most important drawback of fractional nutrition is that few people succeed in observing such a diet, due to the work schedule. This is more about snacks.For many, the disadvantage of fractional nutrition will be that it is not a diet, but a nutrition system, which must be adhered to not for a week or a month, but constantly. But on the other hand, fractional nutrition is proper nutrition and we should always eat this way.
Fractional food menu for the week
The fractional diet menu for weight loss, as mentioned earlier, should change smoothly. First, you refuse the forbidden foods, then break your servings, then transfer the second parts of the servings to snacks. The last stage of the transition to fractional nutrition is the intake of such an amount of food that will help to satisfy the hunger.We want to bring to your attention an approximate diet for a week, built on a fractional nutrition system.
Sample fractional power menu
1st day:Breakfast: Porridge, a slice of whole grain bread with cheese, tea with honey;
Snack: Natural nonfat yogurt;
Dinner: Chicken stock soup and fresh vegetable salad;
Snack: Cottage cheese with slices of fruit;
Dinner: Vegetable garnish and baked fish fillet in the oven;
Snack: A glass of kefir (nonfat).
2nd day:
Breakfast: Muesli with slices of fresh fruit, coffee with milk;
Snack: Dessert;
Dinner: Vegetable casserole, sugar-free green tea;
Snack: 2 bananas;
Dinner: Pasta with fresh tomato sauce;
Snack: A glass of milk.
3rd day:
For many people, the word “diet” is strongly associated with hunger and severe dietary restrictions. In fact, there is nutrition in small portions for weight loss, which refers to the whole system of food intake. If you adhere to such a diet, then you can successfully reduce weight without completely experiencing hunger, and practically without denying yourself your favorite foods.
How to eat in small portions
Everything is extremely simple: the total volume of food is divided into 5 - 10 parts, while both the intervals between meals and the portion sizes are reduced. Depending on the circumstances, you can switch to 5-6 meals a day, while for each meal you will need to eat a serving of no more than a palm, or give preference to 8-10 meals a day with food volumes of no more than two-thirds of a glass. Which way to choose - everyone decides for himself. The main thing is that the intervals between meals should not exceed 4.5 hours with the first meal and 2 - 2.5 hours with the second (of course, not counting a full night's rest). Of course, not everyone is able to organize 7-8 snacks, even with an apple or a glass of kefir, during a busy working day, in this case it is better to choose the first option, and stick to it both on weekdays and weekends.
Why is this useful?
Eating small portions for weight loss, or fractional nutrition is not only a way to lose weight, but also an excellent wellness measure that helps cleanse the body, normalize the digestive tract, and regulate the production of digestive enzymes and general metabolism. An important plus - with such a diet, hunger is almost not felt, and, therefore, the likelihood of a breakdown is reduced. It is important that it is impossible to lose weight beyond measure. Once overweight will be exhausted, body weight will become constant.
The benefits of fractional nutrition
The fractional nutrition system is physiologically determined. The mucous membrane of an empty stomach produces a special hormone - ghrelin, which becomes the cause of hunger, which gradually increases with the accumulation of the hormone. If the intervals between meals are shortened, the stomach is occupied almost all the time, and the ghrelin simply does not have time to accumulate in an amount sufficient to signal hunger.
In addition, the volume of the stomach plays a huge role in the feeling of satiety. This is an elastic muscular organ, it stretches when you overeat, and when you switch to small portions of food, on the contrary, it gradually shrinks, so you can get enough even with a glass of yogurt or two or three tablespoons of salad. Gradually, gastric juice and digestive enzymes respond to small amounts of food: now they are produced in smaller volumes, since a lot of food does not enter the stomach. There are no sharp increases in blood sugar - therefore, the pancreas does not have to suddenly throw out large portions of insulin. Soft regulation of metabolism is the main goal of the fractional nutrition system, thanks to which you can reduce your weight by 1-1.5 kg per week. If fractional nutrition becomes a habit, these kilograms will not return!
What can and cannot be eaten
Doctors and scientists have not yet agreed on this issue. Some are convinced that it is necessary to exclude any concessions and rigidly switch to healthy foods. That is, once and for all, forget not only about fast food and soda, but also about sugar in coffee, chocolate, nuts. Other experts believe that periodically pampering oneself with yummy is not only harmful, but even useful - the main thing is not to violate the frequency of meals, portion sizes and still give preference to more “healthy” goodies, for example, dark chocolate or nuts. Most likely, those who are burdened with substantial overweight after all, it’s better to follow the first option - at least for that period, until the bulk of the extra pounds is gone.
Breakfast is the first meal after a long night's break. The body naturally asks for food, and the portion should be nutritious and at the same time light, because the enzymes have not yet “woken up”. An ideal start to the day is whole grain porridge, which can be supplemented with nuts, dried fruits, honey. Lunch or dinner must contain the first course as well as protein: meat or fish with a side dish of vegetables. That's only from potatoes rich in starch, especially fried, it is worth to refrain. Dinner should be 3 hours before bedtime: a small portion of food will be digested safely during this time. And if before going to bed a persistent feeling of hunger appeared - it is worth drinking half a glass of kefir. Snacking on sandwiches and especially fast food is unacceptable. You can take apples, kefir, whole grain breads, granola, cottage cheese with dried fruits with you to work.
Diet in small portions: sample menu
Breakfast: 150g of porridge (oatmeal, buckwheat), half a glass of milk, whole grain bread.
Second breakfast: a glass of kefir, an apple.
Lunch: a slice of baked fish and vegetable salad.
Snack: tomato, boiled egg, a slice of whole grain bread.
Dinner: vegetable soup, chicken breast stewed with vegetables.
Snack: 150 g of kefir between meals.
What is important to remember
Switching to food in small portions can be difficult, especially the first time, while the stomach is still stretched with the usual plentiful food. It is important not to give up and endure the first time. In addition, you can take advantage of psychological tricks. First of all, purchase a new dish: a small plate, tureen, cup, spoon. Psychologists at Bond University, Australia, have proven that the body perceives a serving of food in relation to the size of the dishes on which it lies. It is almost impossible to get enough of a standard chop, lonely lying on a large dish, surrounded by a couple of drops of sauce and a handful of arugula. But the same chop, completely occupying a small plate, is perceived by the body as a large portion and satiety from it comes immediately. Another useful trick is to slowly chew food. This is useful for digestion, and in addition, a saturation signal is received before the meal is over, and this is the best prevention of overeating.
Scientists at the University of Connecticut consider the small-serving diet ineffective in only one case: in the treatment of obesity in adolescents. The reasons for this are the lack of discipline in adolescents to control the amount of food. Nevertheless, trying to accustom a teenager to a healthy eating system will not hurt. As it does not hurt to adhere to it to every person who cares about their own health.