Fractional Slimming Nutrition: Weekly and Monthly Menus

Fractional nutrition for weight loss is a good way to not only get rid of extra pounds, but also to permanently accustom yourself to eat in small portions several times a day, without overloading the digestive system.

Fractional nutrition - what is it?

Fractional nutrition is far from a diet, as many might think, but it can still help you lose weight.

This is due to the correct diet, in which you have to eat food not three times a day, as most people are used to, but about five, or even six times a day, but in small portions.

Such a diet will allow you to consume fewer calories, eat only healthy food and, of course, lose weight. The most important thing is to observe the time interval between meals, so that hunger does not have time to break out.

The main principles and rules of fractional nutrition for weight loss

To achieve a good result, simply changing the diet is not enough. It is also necessary to observe some rules of fractional nutrition and know its principles. Let's take a closer look at what you should pay attention to.

• It is necessary to take food every 2 to 3 hours, so that as a result, food enters the stomach during the day at least five times. That is, in addition to breakfast, lunch and dinner, there should be light snacks. An ideal option is five meals a day with an interval of not more than four hours.
• Serving should not be large. You can measure it with a glass - this is the maximum that you can afford.
• In main meals, a hot dish must be present.
• Breakfast should be almost immediately after waking up. The first meal should include a lot of carbohydrates and be the most nutritious.
• It is allowed to drink water and unsweetened tea without restrictions.
• Even if there is no appetite or a feeling of hunger still does not make itself felt, you still can not leave the scheme and skip the planned meal.
• Keep track of your total calories, as well as the nutrients of your meals. They should be quite enough to provide all the needs of an adult body.
• You should not stick to such a diet if you feel full, eating even three times a day.
• The process of losing weight will not be fast, since the effect of fractional nutrition takes time and patience. But, if you hold out, not only see the result, but also save it for a long time.
• Eat more vegetables, especially green. They take longer to process and help remove excess fluid.
• You can allow yourself a snack to eat a little marshmallow or marmalade, when you really want something sweet.

How to switch to a fractional diet and its benefits

First think carefully, but do you need it? If you are light in weight, in good physical condition, and you do not eat more than three times a day, because you simply do not feel the need for it, then you should not torment your body.

Having decided nevertheless to eat according to a certain scheme, first of all, change a large dinner plate on a saucer - this will help reduce the portion size.

1. The correct attitude is important. Do not think that in a week you will get rid of a couple of extra kilos. For this process to go, the body needs time to rebuild. He must “believe” that there is always food, and there is no need to store it.
2. It is recommended to start from the weekend. So it’s much easier to prepare the menu and eat, after a certain period of time. Please note that this is not necessarily 2 or 4 hours, find the optimal interval for yourself.
3. Those who work a lot should take care of cooking in the evening and at the beginning of the path to a slim figure, set reminders about the need for a snack. When you get used to it, the body itself will report hunger at the right time.

If you figured it out, then let's see what is the use of such food.

• It cleanses the body.
• Improves intestinal microflora, improves digestion, accelerates metabolism.
• Helps to lose weight and hold it.

Serving Size and Caloric Content with Fractional Nutrition

This is the most important point of such a diet, because it is precisely on it that it is built.

• The serving should be no larger than your palm. Everything else is superfluous. Therefore, do not eat a bowl of even healthy Greek salad for one meal.
• Another option for measuring a serving is a glass. You can eat as much as he can accommodate.

As for calorie content, for men and women, depending on height and weight, it will be different. To determine your own norm, the easiest way is to use a special calculator that calculates the desired number.

On average, 1600 calories per day is enough for women. And a little less if you want to lose weight - about 1400 calories. Moreover, this number should add up due to the variety of incoming products, and not from one eaten piece of cake.

Menu for the week and month

You can make your own diet for a week or immediately for a month, based on your own taste preferences. And to make it easier to do, check out the proposed proven options.

The table shows examples of dishes that can be eaten at one time or another. After reviewing them, you yourself will decide what suits you and what does not.

Meal time	Option 1	Option 2
8.00	Proteins and slow carbohydrates are a must. This is some kind of porridge, nuts and some fruit.	A portion of low-fat cottage cheese, up to five percent, or natural yogurt.
11.00	Time for a bite to eat, you can do it with yogurt and good brown bread with whole grains.	Delicious vegetable salad or fruit. You can add a few dietary loaves.
13.00	Necessarily, animal proteins, carbohydrates and fiber. As an option - soup with lean meat and a slice of brown bread.	Another option is boiled meat with salad or just chopped vegetables.
17.00	The second is a lighter snack. A few nuts or a light fruit salad.	A couple of dried fruits or tea with marshmallows, preferably natural, homemade.
19.00	Now is the time for protein and vegetables. Boil or stew the fish, you can bake it on a vegetable pillow.	A slice of low-fat cheese, a few eggs, if you haven’t eaten them yet and, of course, fresh vegetables.
22.00	Before going to bed it is permissible to drink a glass of low-fat kefir.	An alternative is any other dairy product with a fat content of not more than one percent.

The menu for a month is made according to the same principle, but it is up to you to decide which dishes to cook and what to drink. Do not forget that tea, water and coffee without sugar can be consumed without restrictions.

Fractional Recipes for Men, Women, and Children

All dishes suitable for fractional nutrition can be eaten by women, men and even children. Of course, in the absence of allergies and intolerances.

Cauliflower puree

Required Products:

• 0.2 kg of potatoes and cauliflower;
• a large spoon of low-fat cottage cheese and the same amount of milk;
• greens to taste.

Cooking process:

1. Boil potatoes in advance and mix with cabbage.
2. Add the remaining ingredients from the list.
3. Kill everything in a blender.

Cucumber soup

Required Products:

• one lemon;
• a kilogram of cucumbers;
• lemon balm to your liking;
• 200 grams of shrimp;
• 15 grams of sesame seeds.

Cooking process:

1. Rinse the cucumbers, peel them, combine in a blender with lemon and beat. At this point, you can add a little lemon balm to your taste.
2. Pour the soup into plates, lay the boiled shrimp on top of it and sprinkle the sesame seeds ready to serve on top.

Exercise with fractional nutrition

Sports activities are always beneficial. They will have a great influence on the rate of weight loss and fractional nutrition.

Indeed, in this mode of food intake, a calorie deficit is created, but at the same time, the need for all the necessary substances is satisfied.

As a physical exercise can be jogging, light workouts at home or gym classes. But if you do not have a goal to lose weight, and you just want to eat right, then it is not necessary to torture yourself with training.

Advantages and disadvantages of a diet

Discussed nutrition principles cannot be called a diet. But still, this method has its pros and cons.

• There are no serious restrictions on any products, which allows you to create a diet that is as close as possible to the usual.
• The daily caloric content of incoming food is reduced, but at the same time, good health is maintained, there is no feeling of hunger and weakness.
• There are no contraindications for diseases. On the contrary, such nutrition is considered as useful as possible and is prescribed for various diseases of the digestive tract.
• There is no feeling of overeating and drowsiness, you are vigorous and full of strength.

There is only one drawback or, rather, a drawback - a possible lack of time. Those who work from morning to evening often do not have the opportunity to eat five times a day. This is inconvenient to do at work, and you have to carry a lot of food containers with you. You also need to harvest food in the evening and this also does not always have free time or energy, especially with a family.

Adhering to fractional nutrition, you can return your body to normal work, remove excess weight and feel more cheerful. But it is important to understand that the best result will be achieved if such a diet becomes a habit.