Of all the rules of maintaining a healthy lifestyle: do not eat high-calorie foods, move more and eat at least 5-6 times a day - the latter is most often ignored. Large breaks between meals due to over-employment are commonplace for most workers. As a result, many of them eat less often, consume much larger portions of high-calorie foods, gaining weight.
Nutritionists and specialists in sports medicine, people prone to overweight, recommend paying attention to fractional nutrition for weight loss. Reviews of losing weight
advised not to perceive this system as another exhausting diet, but to get acquainted with the mechanism of its effect on the body and just change your pattern of intake and the amount of food consumed. What does this give a person and how to use fractional nutrition for weight loss? Easy, useful and affordable for everyone!
What is a fractional nutrition technique?
The myth that you can save calories by eating 1-2 times a day is wrong. Long breaks between meals cause a “wolf” appetite, contribute to high-calorie snacks (tea with sweets and buns or fast food), as well as the accumulation of adipose tissue in the body.
On the contrary, fractional nutrition 5-8 times a day in small portions calms the body, helps it to adapt to a correct and fast metabolism, normalizes weight and improves well-being. No wonder this healthy diet was invented for people suffering from gastrointestinal diseases. Very soon, nutritionists realized that fractional nutrition copes well with excess weight and permanently consolidates the result.
Fractional nutrition for weight loss: the rules
There are two types of fractional nutrition. The first technique assumes that a person will eat, at the first sign of a hunger, very small portions of low-calorie foods (for example, slices of fresh non-starchy vegetables with 30-40 g of boiled beef or chicken breast). Serving size will be no more than a matchbox, but the number of meals can be up to 8 times. The disadvantage of this practice of fractional nutrition may be the inability to distinguish between physiological hunger and psychological or ordinary thirst.
Therefore, a method that involves 5-6 times a fractional diet for weight loss has become more popular, the advantages of which are due to a clear planning of the diet and time intervals. Breakfast is considered mandatory for 40-60 minutes after waking up with the presence of difficult to digest complex carbohydrates. It will help to “wake up” the metabolism and accelerate its reactions throughout the day. Three-hour breaks between food and snacks will not allow the body to get hungry and slow down the metabolism.
How to make a fractional nutrition menu? Which products to include?
The menus are distributed so that between meals there was a length of time of no more than 2.5-3 hours, while calorie content would constantly decrease to the required norm. The daily dose of calories, which allows fractional nutrition for weight loss, reviews of those losing weight are regulated by a corridor of 1200-1600 kcal. It is not recommended to independently reduce or increase it, since an increased nutritional value of the diet will lead to a waste of efforts to reduce weight, and a lower one will lead to a panic of the body and the regime of saving calories "in reserve". In this case, a person's health will noticeably worsen. Weakness, nausea, malaise, and insomnia are the main companions of the incorrect calorie calculation, and weight will not decrease.
Of the necessary 5-6 meals, 3 should be provided for
eating hot dishes, 2 for light “snacks”. "Sweet tooth" only in the first half of the day you can enjoy a teaspoon of honey or 3-5 dried fruits (dried apricots, prunes). Fruits are also better to eat up to 15 hours. In the afternoon - only non-starchy vegetables, green apples (unsweetened varieties) plus protein foods. Serving size - from half a glass to a whole, which must be strictly adhered to. Great for snacks: vegetables, yogurts, cheeses, fruits, nuts, eggs.
The main thing is diversity
To supply the body with enough vitamins, minerals and natural fiber, you need to include vegetables, legumes, fruits and berries in the diet. On the day it is necessary to drink at least one and a half to two liters of filtered or mineral table water without gas, but do not mix it with food intake, that is, drink it before or after meals. The combination of protein and carbohydrate foods allows fractional nutrition for weight loss. The menu for the day and week should be varied, certainly include carbohydrate-containing foods (including fruits) for the first half of the day, protein and vegetables for the second.
With fractional nutrition, omega-polyunsaturated acids are mandatory for consumption to start the lipolysis process (fat breakdown). They are present in many seafood, fish oil, sesame seeds, linseed and olive oil. Coconut oil is a leader among similar products in terms of metabolic rate. When making the menu, you need to give preference to healthy food: fruits, vegetables (without starch), high-quality protein (low-fat beef, chicken breast, eggs, milk, cottage cheese and other dairy products, cereals, whole grain bread, legumes).
What foods, while practicing frequent eating, are best avoided?
Despite the loyalty of the diet, which allows fractional nutrition for weight loss, weight loss reviews do not recommend including semi-finished products, sausages, mayonnaise and ketchup, fatty, fried, overly spicy foods. It is also necessary to abandon the well-known "enemies of harmony": baking, various confectionery and fast food.
This system allows you to combine protein and carbohydrate foods in one go, however, if you eat them separately, the process of losing weight will be more effective.
What are the benefits of fractional power?
Thanks to frequent meals, a person does not have to go hungry! This is the only technique that works under the motto: “Do you want to lose weight - eat!” Instead of exhausting restrictions, strict prohibitions and deterioration of well-being, it offers normalization of metabolic processes, general healing of the body and an easy way to a beautiful, slim figure. At the same time, the transition to fractional nutrition for losing weight describes the personal experience of many girls as inconspicuous. A gradual decrease in the calorie content of the diet does not allow you to suffer from hunger, replacing foods with more healthy species improves the function of the gastrointestinal tract, which helps not only to part with extra pounds, but also to maintain the achieved result in the future. Athletes use fractional nutrition for drying - getting rid of excess fat while maintaining and increasing muscle mass.
Is fractional nutrition combined with physical activity?
This is one of the main advantages of this system of weight loss. Fractional nutrition is excellent for the drying process. Despite the slow weight loss, due to the replacement of a lighter fatty tissue with dense tissue, during training, body volumes are reduced, it becomes more prominent, elegant.
Who knows all about fractional nutrition? Tips given by fitness trainers and athletes are aimed at reducing the amount of fat in the body and increasing muscle tissue. It is impossible to become a bodybuilder by doing a home exercise machine or 2-3 times a week in the gym, so do not be afraid of the appearance of excessively trained muscles. But to remove fat from problem areas through sports and general weight loss will be easy.
Sample menu of fractional food for the day
In many grateful reviews of those who, after losing weight, switched to fractional nutrition as the healthiest system, it is recommended to include any of the cereals in buckwheat: buckwheat, oatmeal (cooked on water) or granola with “zero” yogurt, a sandwich with bran bread and low-fat cheese, as well as fruit (orange or apple). In a snack, you can satisfy your hunger with 1-2 cereal breads, pears and green tea without sugar. For lunch - half a serving (150-200 g) of soup in vegetable or low-fat meat (preferably secondary) broth, 100 g of boiled fish, chicken breast, beef or veal. Instead of soup, you can use a protein product with a vegetable side dish or an assortment of greens and fresh vegetables.
In the afternoon snack, many of those who lose weight eat low-fat cottage cheese, sugar-free tea, and several dried fruits or 20 g of nuts. You can have dinner with fractional nutrition by boiled chicken breast (veal, low-fat beef, fish, protein of 2 eggs or rabbit) with a side dish or salad of non-starchy vegetables (cabbage, cucumbers). Before going to bed, you can drink 0.5-1 cup of "zero" kefir.
Reviews on fractional nutrition for weight loss: what do beginners and builders say
The most important disadvantage of the fractional nutrition system is experienced by the complexity of organizing frequent snacks and regular meals during working hours. However, having set a goal, after a couple of weeks, many of them found an established habit of eating right and the opportunity to eat out of a brought home container with food. At first, many were hard-pressed to limit the amount of servings if they were cut in half. Therefore, nutritionists are advised to reduce the amount eaten gradually. So the volume of the stomach will be reduced, without causing acute attacks of hunger. The habit of eating slowly with thorough chewing of food helps those who are losing weight to wait for a feeling of fullness so as not to eat more than they should. Many acquire smaller dishes to match the canons of fractional nutrition.
In conclusion...
Delighted reviews of everyone who built using fractional diet for weight loss, reviews of losing weight today, athletes and nutritionists indicate the effectiveness and simplicity of this method. It is so harmless that even nursing mothers use it after agreement with the doctor! Having tried it once, many decided to make it their main principle of healthy nutrition for life.