Fractional nutrition: reviews and results of losing weight, photos

Most people who have successfully lost weight with the help of fractional nutrition, in the reviews call this strategy ideal, as it helps to easily get rid of annoying extra pounds. The main rule of such a diet is the regular supply of nutrients to the body by breaking the usual portions into several receptions.

Compliance with this regime of food intake leads to a radical solution to the problem of obesity and overweight: it stimulates digestion, allows you to control calorie intake and balance of nutrients, helps to lose weight with good health and lack of hunger.

Opinions of doctors and sports experts

The megapopular method of fractional nutrition today receives expert reviews. It was developed by medical scientists for the complex treatment of gastrointestinal diseases. Small meals often consumed helped:

• Normalize the production and evacuation of bile secretion.
• Reduce the aggressive effect of gastric juice on the walls of the organ.
• Rid the body of increased gas formation.

In addition, regular meals in divided portions helped to normalize and maintain intra-abdominal pressure. The best nutritionists today recommend this healthy diet everywhere: for weight loss and for gaining muscle mass, as a fundamental principle of healthy lifestyle and athletes for effective preparation for competitions.

The essence of fractional nutrition and its scientific justification

By dividing his daily diet into more meals than in the classic three meals a day, losing weight achieves a significant decrease in the volume of the stomach, even with an insignificant reduction in calorie intake (by 10-20%). Without experiencing excruciating hunger due to regular nutrition, the body gets used to working like clockwork: digestion improves, fat deposits gradually disappear, and the person feels a surge of strength and unusual lightness in the body. Scientists, confirming the benefits of frequent meals, argue that under such a diet, the production of “hunger hormone” by the mucous membrane of the stomach - ghrelin - decreases, its concentration decreases, so the body does not have time to experience a strong need for food.

In numerous positive reviews of losing weight about fractional nutrition, it is described as the easiest and most convenient way to lose weight. This type of diet forms the correct eating behavior, reduces the risk of breakdowns.

How to determine the optimal daily calorie content

Unlike the consequences of exhausting hungry diets, when a person who wants to lose weight wants to eat as many prohibited foods as possible, fractional nutrition allows you to vary the amount of daily calorie intake at will. For example, for those who want to lose 1-1.5 kg per week, it is necessary to reduce the daily amount of incoming calories to 1200-1600 kcal, dividing them into 5-6 receptions.

After the goal is achieved, it is possible to gradually increase the energy value of food, achieving an increase in calorie content to 2000-2600 kcal per day. But at the same time, it is necessary to strengthen physical activity and general motor activity, otherwise a repeated set of excess weight is inevitable. To people who are obese to one degree or another, nutritionists are advised to reduce the energy value of the daily diet gradually, by 10-20% of the usual. In parallel, it is necessary to optimize physical activity, increasing the number of walks in the fresh air, suitable sports.

Features of fractional nutrition: rules and practical application

Most of the recommendations of nutritionists about fractional nutrition and reviews of ordinary people about this method of losing weight contain a description of its principles:

1. Eat at least 5-7 times a day, eating food every 2.5-3 hours.
2. The volume of food at one time should not exceed 250 ml for women and 300 ml for men.
3. Pure water is a priority: approximately 1,500-2,000 ml of water without gas and various additives should be drunk per day (the individual volume of water is determined from the calculation: 30 ml per 1 kg of body weight). Tea and coffee are allowed, but serve as food and are not taken into account in this volume.
4. Frequent nutrition suggests that a person during a five-time meal will eat an average of 240-320 kcal at a time.

When preparing the menu the next day, it is necessary to include only healthy food in it, avoiding fatty, fried, smoked, salty, sweet and other harmful dishes.

Serving Size: “Cam” or “Cup”

To get good weight loss results, you should first measure the volume of food prepared for consumption. For this, women need to pour 250 ml of water in a measuring cup, and then pour it into the intended dishes in order to see the allowable portion.

At the same time, food is not crushed and not rammed. Of the vessels for fractional nutrition, they are excellent: a faceted glass with a rim (250 ml), bowls, children's sets of cups and plates, containers for packing small portions. A man needs to perform the same manipulations using 300 ml of water and familiar dishes. The upper level of the liquid to be poured in the container should serve as the boundary above which food cannot be placed, no matter how much one wants it.

Benefits of fractional nutrition

This type of healthy diet stands out among others for the ability to minimize the temptations of excessive consumption of your favorite foods, eat much more than is required to ensure normal functioning of the body. The principle of reducing portions, which is the basis of fractional nutrition for weight loss, is described by nutritionists as the most healthy way to saturate the body with necessary vitamins and minerals, while maintaining a daily calorie intake.

At the same time, a person stops storing fat in a depot, and actively processes previously accumulated deposits. The energy potential increased due to this factor helps:

• To increase working capacity and physical activity.
• Stabilize the metabolism.
• Improve the quality of life.
• Do not experience stress and loss of strength due to lower calorie intake.
• Control appetite, eliminating the possibility of overeating.
• As a result, it is safe to lose excess weight.

In addition, the kilograms left with a healthy and easily tolerated weight loss technique, as a rule, do not return, unlike more stringent diets.

Several ways to lose weight with fractional nutrition

Reviews of nutritionists and people who have reduced weight by increasing the daily number of meals, talk about several options for such a diet:

1. Classic - crushing the usual portions into several parts to eat them every 3-3.5 hours.
2. Conscious nutrition according to individual sensations, that is, you need to have a bite every time a hunger occurs.
3. Preparing 6 servings of healthy food in advance and consuming only this food during the day, while it is important not to allow yourself anything extra.

Each of the described methods has pros and cons. The first has all the advantages of fractional nutrition for weight loss. In the reviews, he is described as the most effective, but it is indicated that it is inconvenient for working people, since frequent snacks are not always appropriate in an office or enterprise, on business trips or in a creative studio.

In the second case of conscious nutrition, when a person learns to recognize true hunger and the moment of satiety, it is important to correctly assess the daily calorie intake, as there is a risk of overeating. This method requires a timely stop, as soon as a person feels a slight satiation, therefore it is often called difficult for practical use. The third method is suitable for both working people and those who are temporarily sitting at home.

Successful Weight Loss Results: Experienced Tips

Universal fractional nutrition, the reviews and results of which convince the majority of those who lose weight in its undoubted benefits and effectiveness, is suitable for almost everyone, including people with stomach problems or suffering from diabetes. The visible results for all manifest themselves in different ways: for some practicing the technique, after 2-3 days, for others - after a week, and for others - after 3-4 weeks. The individual period of weight loss depends on the characteristics of the body, the speed of its metabolic processes. Those who often lose weight with the help of mono-diets, fasting days, and other tough nutrition systems slow down metabolic reactions in the body over time, which leads each time to less significant results. But the frequent use of small portions of low-calorie food in this case also helps to normalize the speed of metabolic processes, which ultimately stimulates a gradual weight loss.

For those who prefer a fractional diet for a long time, reviews from the photo demonstrate amazing changes in the figure. With this gentle and easily tolerated diet you can get rid of 5, 10 and even 40-50 kilograms of excess weight! Experienced claim that the main thing is to set a task and follow the goal - to become slim (or slim). In this case, the duration of the fight against excess fat in the body depends on its amount and the tenacity of the most losing weight.

Cons: how to avoid the shortcomings of the popular program

No matter how good the fractional diet for weight loss, reviews of losing weight warn that he has disadvantages:

1. For working people, a frequent meal schedule is often a problem. If you set the task - to eat 7-8 times a day, then you will have to eat every 2-2.5 hours. In this mode, any labor or creative process becomes impossible. Experienced people and nutritionists recommend splitting the daily diet into 5-6 meals: super-busy people: three main and two or three snacks. Moreover, additional food should be light and not take much time (a few dried fruits, nuts in the first half of the day and 100 g of cottage cheese, an apple or 150 ml of yogurt - in the second).
2. In creative natures, this method of losing weight also sometimes causes complaints: frequent cooking, lots of dishes for washing. They call him a rather troublesome occupation. In addition, it is impossible to eat for the future, so as not to feel hunger at a three-hour conference.
3. Dentists warn that frequent eating without the ability to brush your teeth is a threat to the health of bone tissue and gums.
4. The next drawback of many who have lost weight with the help of fractional nutrition is the delicate problem of frequent stool and urination that occurs at the very beginning. After a few days, when the body gets used to it, it disappears by itself. But it's better to start when on vacation or with a freer work schedule. At this time, you can calculate the acceptable frequency of meals, adjusting it to the usual mode. Researchers recall that when losing weight, the total calorie content of the daily diet is important, which must be reduced. And how many meals it will be divided into 4 or 6, for weight loss does not matter much.

As can be seen from the list, fractional nutrition does not have serious shortcomings in the form of health damage, minor problems go away on their own or are solved by switching to a more complete regimen.

Why it doesn’t work: reasons

Often you can find negative opinions about fractional nutrition. Reviews and results from the photo, at first impressive and giving hope for an early weight loss, will soon be disappointing for some people.

The reasons for the breakdown and refusal to put the figure in order can be:

• Significant excess body weight. If the amount of excess weight is large enough and amounts to 10 or more kg, then you can’t reduce the daily diet to the minimum (1200 kcal) - since the hope of quickly losing excess kilograms due to hunger will lead to the rejection of fractional nutrition.
• The combination of too trimmed daily calorie intake with frequent meals. If the portion is less than 200-250 kcal, then the risk of breakdown and overeating is high.
• Skipping meals on the occasion of employment or lack of appetite. Next time, due to the high concentration of ghrelin, the hormone of hunger, a person will eat much more than with regular food.
• Willingness to snack on junk, junk food. If you are always at hand fatty and sweet foods: cookies, sweets, and fast food - within walking distance, then fractional food in this case can only do harm.
• Slow weight loss due to a very low metabolism and lack of visible results in the first one or two weeks.
• Refusal of a varied diet. A person, as a rule, absorbs bored products mechanically, without pleasure, consuming much more than necessary.

Scientific evidence of the benefits of fractional and varied nutrition is reflected in the work of Yale University anthropology teacher David P. Watts. Studying the diet of chimpanzees, the scientist found that animals evenly alternate the leaves and fruits of more than 100 plants in the diet, and do not randomly absorb them. In addition, monkeys periodically, if the gastronomic luck smiled, can also enjoy meat. In people, due to employment, a cooked dish for the whole family for several days, bread and tea with cookies are more often present. It is diversity that guarantees the benefits of fractional nutrition.

Snacks should be low-calorie, with strict adherence to a specific time. If you have to go on a visit, you need to provide in the future the opportunity to work out excess calories with additional fitness classes.

Fractional nutrition for weight loss: reviews, results

Despite the obvious benefit of frequent consumption of low-calorie foods in order to reduce weight, not everyone can withstand the initial period from a week to three. Nutritionists are advised to focus on individual sensations. If you need a feeling of fullness after a meal, then it is better to reduce the number of meals to 4-5, but do not increase the daily calorie intake. This method will help to stay full throughout the day. At the same time, it is better to transfer more high-calorie foods to the first half of the day, reducing the energy value of the products in the second half. The laudatory comments about fractional nutrition, reviews with photos before and after confirm that nothing is impossible.

The results of losing weight with such a diet are very different: from 4 lost kilograms and 5 cm from the waist per month to 40 kg of “plumb” in a year and a half and several sizes of clothes. This healthy way to correct the figure for the better instills the habits of proper eating behavior, does not require special conditions for "exit" from the diet, while maintaining the result is very simple - continue to eat often and little by little.