Fractional nutrition

Today there is a lot of information about fractional nutrition. Adherents of this direction argue that this technique allows not only to lose weight and maintain it within certain limits, but also significantly improve health. Why does this happen and how to eat so as not to harm your body and figure, read our article.

Fractional nutrition: what is its use

The essence of the system is that food should be taken in small portions, but quite often, every 3 hours. Long gaps between breakfast, lunch and dinner make you eat a lot more food than you need to. In addition, many people use chocolate or fast food as snacks, and this cannot fully saturate the body, after a while the appetite wakes up with even greater vigor. As a result, a person overeats and, as a rule, excess weight is formed. To avoid these troubles, try a new diet.

Fractional nutrition does not allow a person to experience hunger, therefore, the body will work in its usual mode, will not experience stress and accumulate fat deposits in reserve. This scheme allows speed up metabolism and eliminate many diseases, and cleanse the body of toxins and toxins, and, as you know, there are a lot of them even in the body of a healthy person.

Eating often and in small meals, you do not give time to the production of the hormone that induces appetite, and, therefore, you will be right in choosing the right foods. The body, confident that it will soon receive a portion of food, will not store reserves at your waist.

Fractional nutrition- not a diet, but a lifestyle. And you should adhere to it constantly. But in order not to cause severe stress to the body, it is better to move gradually. Try to cut the volume of your usual dish in half within ten days. Once you get used to the size of the serving, continue to reduce it until the amount of food taken at a time will not fit in the palm of your hand. At the same time, increase the number of meals. Many people complain that this technique is not suitable if a person is at work all day, he will not go to lunch every three hours. But, if you approach the issue correctly, then in this case you can find a way out. Indeed, as a snack, you can take an apple or a handful of your favorite berries, and for this you do not need to go to lunch.

Fractional meals for a week

When composing a menu for yourself, you need to remember the golden rule, which all nutritionists, trainers and other specialists advise to adhere to. The body needs fats, proteins and carbohydrates for normal functioning. However, the latter should only be complex, and they should be eaten in the morning. At a later time, include protein in your diet, accompanied by starch-free vegetables.

For a snack, take natural yogurt, whole grain breads, fruits, vegetables, but never chocolate, fast food, or fresh baked goods.

Another important rule that must be adhered to is the drinking regimen. During the day, you need to drink a sufficient amount of clean water. The amount is calculated for each individually, 40 g of water for each kilogram of weight.

When losing weight, fractional nutrition will help protect muscles from splitting, and, on the contrary, utilize fat.

When composing a menu for the week, try to include meat, fish, vegetables, and fruits. Below we give an approximate menu for fractional meals for a day, then you yourself can already modify it and develop your own diet.

Fractional meals for a month

Decide on drinks, try to drink green, black or herbal tea with honey, but coffee should be limited. The instant drink retains water in the body, which can lead to edema.

Here is an example menu for a day with a split meal:

8.30 - start the day with complex carbohydrates, make yourself any whole grain porridge for breakfast.

11.30 - you can eat yogurt as your first snack, it is better if it is a natural product without added sugar and preservatives.

13.30 - it's time for lunch. Now fortify yourself with a small piece of lean meat or fish, prepare a salad of fresh vegetables as a side dish.

16.30 - You can have a snack with an apple, salad, tea without added sugar.

18.30 - dinner time. You can pamper yourself with boiled or stewed meat, fish, with a vegetable side dish. You can eat eggs 2 times a week.

20.30 - last snack. Drink a glass of kefir, fermented baked milk or bifidok. Sour milk drink, drunk shortly before bedtime, will help you avoid the unpleasant feeling of hunger in the evening.

And one more little tip. If you decide to switch to fractional meals, change the dishes. Buy small and neat cups, then even a small portion of food will look more voluminous.

Reviews of fractional meals

Sticking to fractional meals is not as difficult as it might seem at first glance. Most importantly, a person, changing his habits, practically does not experience discomfort. After all, a frequent meal helps to forget about hunger forever. And if you really want "harmful" sweets, treat yourself to marshmallows or dark chocolate during your first snack with tea.

And therefore, as a rule, most of the reviews regarding this technique are only positive. Some say that for a long time they could not lose weight, sitting on different diets. Constant breakdowns, hunger interfered. And if the kilograms went away during the process, then upon completion they returned in double size. And only fractional meals helped them say goodbye to the hated fat forever.

But positive reviews regarding the technique relate not only to weight loss, but also to the state of health in general. Some people notice that they feel much better and do not suffer from aggravated diseases of the gastrointestinal tract. Indeed, with such a diet, the stomach does not experience a great load, therefore, the disease will not worsen.