Fractional nutrition for weight loss: principles and rules

Tired of exhausting diets that give dubious results? Medicine has long recommended that everyone striving for weight loss switch to fractional nutrition. With such a system, starvation is excluded, and between the main meals there are light snacks. The proposed principle of nutrition has a good effect not only on the figure, but also on health. Add physical activity here and the desired result will not be long in coming.

Basic principles and rules of fractional nutrition

Let us examine in more detail what rules the fractional nutrition ration is based on. And also consider when and in what quantities it is worth consuming certain products.

Let's start with the basic principles:

• The interval between meals should not exceed 2 - 3 hours, so that starvation does not occur, which is stressful for the body. In such cases, he begins to quickly accumulate a reserve - fat.
• Serving size cannot exceed the volume of the glass.
• In the fractional food menu, there is always a hot dish.
• The most satisfying meal and one of the required is a carbohydrate breakfast. Have breakfast immediately after waking up.
• Water and sugar-free tea are consumed without restriction.
• Do not cancel the meal plan in cases where there is no feeling of appetite or hunger.
• Keep track of calories and nutrients of food consumed. The norm should be determined taking into account the person’s age and the individual needs of his body.
• It is not recommended to adhere to a fractional diet if you need three meals a day without snacking.
• The effect of losing weight from such nutrition is not immediately visible, it takes time, but it persists for a long time.
• Most of the dishes should consist of green vegetables - these are excellent helpers in removing excess fluid from the body.
• You can quench your need for sweets with marmalade or marshmallows, but in small quantities.

The mechanism of action for weight loss

There is such a saying, “If you want to lose weight, eat!” This is precisely the motto of this diet.

The essence of fractional nutrition is to eat in small quantities, but often, not to experience feelings of hunger. This has a beneficial effect on the digestive system and overall well-being.

You can switch to this type of food imperceptibly, gradually reducing the calorie content of foods and sharing meals.

And the process of losing weight is explained by the following factors:

1. With regular food intake at the same time, the body prepares itself to be taken in advance, starting to secrete juice and saliva. This is the key to easy and quick absorption of all nutrients and vitamins.
2. With this diet, overeating is excluded, since the body does not have time to get hungry.
3. Serving size, not exceeding 250 - 300 g at a time, significantly reduces the calories eaten during the day.
4. In place of harmful, high-calorie foods come healthy, dietary.

Due to the frequent violation of the rules of a fractional diet, a person can not get rid of extra pounds for a very long time.

The causes of this problem lie in the following nuances:

• a sharp transition to a new menu causes stress - the body cannot be rebuilt quickly enough, which contributes to the breakdown;
• insufficient physical activity or their complete absence;
• the predominance of carbohydrates in the menu, the use of a high daily norm of calories;
• individual characteristics of the organism itself.

Pros and cons of fractional nutrition

The discussed method of nutrition has many positive aspects, among which the following are noted:

• food occurs without special restrictions in the choice of making the menu;
• starvation is excluded, and with it overeating, drowsiness and weakness, which improves well-being and improves mood;
• lack of contraindications for any disease;
• admissibility of use by people suffering from pathologies of the gastrointestinal tract.

Good results can be achieved by developing a stable habit of eating fractionally.

Of the minuses can be called the need for the constant availability of wholesome food. The lack of time for people who are forced to work from early morning until the evening precludes this type of diet. When there is no time even for snacks, what can we say about the regular preparation of food and the constant carrying of containers with you.

To whom such a method of weight loss is contraindicated

The diet does not have any particular contraindications, but there are special cases, among which there is such an excellent condition for the female representatives as pregnancy. Diet fractional nutrition is not particularly suitable during pregnancy, as the expectant mother should eat for two, and this principle of nutrition will be too “hungry” for her.

But there is a compromise! Of course, calorie and portion size is not recommended to be reduced, but giving up harmful foods and eating regularly at the appointed time is a wonderful habit that will have a beneficial effect on the baby after 9 months.

There can be no talk of any hunger strike, but the transition to proper nutrition will have a beneficial effect on the state of both mother and baby.

Of course, before deciding to switch to a fractional diet, you need to consult a gastroenterologist, and future mothers and a gynecologist.

How to switch to fractional nutrition

It was mentioned above that a sharp transition to a new principle of nutrition is strongly discouraged. This will not help either the figure or health. The transition must be competent and gradual.

The following describes the detailed instructions for the correct transition to fractional nutrition for weight loss:

1. Determine the constant time of the three main meals, which is forbidden to change.
2. Calculate how many calories and what serving sizes are currently consumed.
3. Replace frying with grilling, cooking, baking and stewing.
4. Every day, remove one harmful product from your menu.
5. Hike daily, start with a half-hour exercise.
6. Set yourself the goal of increasing your daily intake of fluids, namely, clean drinking water. You need to start with a volume of 1.5 liters.

Allowed Products

What can be used with this method of nutrition? There are quite a few options, although the concept of "diet" usually causes an association with strict nutrition.

The following is a short list of healthy and tasty foods that are allowed:

• vegetables, fruits and herbs;
• seafood and fish;
• healthy cereals (buckwheat, pearl barley, oatmeal);
• tea and coffee without sugar (with cinnamon, ginger or milk allowed);
• lean meats;
• low-calorie dairy products;
• protein shakes;
• whole grain bread;
• of sweets available: marmalade, marshmallows, honey, dark chocolate, dried fruits, oatmeal cookies, sweetener.

Given the list of allowed products, it is quite easy to make an individual menu for a month according to your own preferences. It is also convenient to seek the help of a dietitian.

What to eat categorically is impossible

There are a number of prohibited foods when switching to fractional nutrition. They in no way contribute to weight loss and adversely affect health, especially in people with gastrointestinal problems.

Prohibited:

• alcoholic and carbonated drinks;
• pastries and dessert dishes;
• fatty, fried, smoked, spicy, pickled and salty dishes;
• starch-containing products (cereals, potatoes, corn, cauliflower in limited quantities);
• canned foods;
• pasta;
• semi-finished products;
• sweets;
• salt;
• fast food and bakery products.

Diet options

Fractional nutrition is the basis of many well-known diets.

We present to your attention some of them:

1. Semerochka. Weight loss of 10 kg for 7 weeks of aging diet. The first week consists of eating cereals without any additives. The second is fresh, low-sugar fruits. The third is seeds and nuts. Fourth - fruits, vegetables, nuts and cereals. Fifth - protein-containing products. Sixth - eat as usual. Seventh - vegetable dishes.
2. Protein. Weight loss by 5 - 20 kg in 1 month. The diet provides for the rejection of foods containing fats and carbohydrates. The menu is based on protein products only.
3. Brazilian Slimming by 2 - 3 kg in 1 week. The diet is based on protein foods and plant fiber.
4. Diet of the Institute of Nutrition RAMS. Weight loss of 8 kg in 21 days. The mechanism of the diet is fractional nutrition with a minimum serving size. Only low-calorie foods are allowed.

Weekly Slimming Menu

The following is a nutrition chart based on approved time-stamped products. Such a diet can be used as a basis for creating a menu for the week.

Day	Eating	Time	Dishes
1	Breakfast	7:00	Berry oatmeal in milk + coffee with milk (sugarless)
	Lunch	11:00	Orange
	Dinner	14:00	Oven-baked trout + vegetable mix + tomato juice
	High tea	16:00	Cottage cheese with herbs
	Dinner	19:00	Low-fat boiled fish + stewed vegetables
	Before bedtime	22:00	Kefir
2	Breakfast	7:00	Toast with a slice of cheese + berry fruit smoothie
	Lunch	11:00	Half grapefruit
	Dinner	14:00	Bean cream soup + green tea
	High tea	16:00	Yogurt
	Dinner	19:00	Boiled Shrimp + Parsley and Lemon Juice
	Before bedtime	22:00	Chamomile tea
3	Breakfast	7:00	Buckwheat with milk + green tea with milk
	Lunch	11:00	Berries
	Dinner	14:00	Oven baked turkey fillet + vegetable salad + black tea
	High tea	16:00	Casserole
	Dinner	19:00	Pumpkin in the oven + chicken breast
	Before bedtime	22:00	Milk
4	Breakfast	7:00	Fried eggs (2 eggs) + whole grain bread + green tea (you can add lemon and ginger)
	Lunch	11:00	An Apple
	Dinner	14:00	Steam Salmon + Vegetable Mix + carrot juice
	High tea	16:00	Protein shake
	Dinner	19:00	Grilled trout and vegetables
	Before bedtime	22:00	Linden tea
5	Breakfast	7:00	Fruit Salad Dressed with Natural Yogurt
	Lunch	11:00	Kiwi (2 pieces)
	Dinner	14:00	Borsch without meat + chicken cutlets + grapefruit juice
	High tea	16:00	Natural yogurt
	Dinner	19:00	Turkey filet + vegetable salad
	Before bedtime	22:00	Kefir
6	Breakfast	7:00	Boiled Egg + Carrot Salad + orange juice
	Lunch	11:00	Mandarin
	Dinner	14:00	Soup on vegetable broth + boiled chicken breast + vegetable salad + black tea
	High tea	16:00	Fruit salad
	Dinner	19:00	Steamed chicken cutlets + vegetable salad
	Before bedtime	22:00	Herb tea
7	Breakfast	7:00	Oatmeal in milk + fruit tea
	Lunch	11:00	Apricot (3 - 4 pieces)
	Dinner	14:00	Spinach cream soup + grilled fish + cabbage salad + green tea with milk
	High tea	16:00	Seafood salad
	Dinner	19:00	Coleslaw + fish baked in foil
	Before bedtime	22:00	Milk

Recipes for fractional nutrition

So, fractional nutrition can be quite diverse. But if you are lost in the choice of dishes, we offer several proven and easy-to-follow recipes.

Cucumber soup

We will need:

• lemon - 1 piece;
• cucumbers - 1 kg;
• shrimp - 200 g;
• sesame seeds - 15 g;
• spices to taste.

Cooking:

1. We prepare the cucumbers. To do this, wash them and peel them. In a blender, combine with lemon and thoroughly interrupt into a homogeneous mass. Add spices and salt to taste.
2. Boil the shrimp. Pour the cucumber mixture on plates and spread seafood on top. The soup is ready, bon appetit!

Lunch soup

Ingredients:

• minced chicken - 100 g;
• onion - 1 piece;
• carrots - 1 piece;
• potatoes - 2 pieces;
• water - 2 l;
• a bunch of herbs and spices to taste.

Cooking:

1. Boil the potatoes in pieces. Grate the carrots and chop ½ onion. Send them to the potatoes.
2. Shred the second half of the onion, add it to the stuffing. Various spices to taste go there. Mix well.
3. We form minced meatballs and throw them into the broth.
4. Cook soup for 30 minutes. In the last minutes we add greens.

Salad "Health"

We will need:

• Beijing cabbage - 250 g;
• spinach - 50 g;
• carrots - 1 piece;
• Bulgarian pepper - 1 piece;
• greenery;
• lemon juice;
• sesame seeds - 10 g.

Cooking:

1. We shred the cabbage and wring out the excess moisture with our hands. We also chop the spinach and greens. Grind the carrots. Cut the pepper into strips.
2. Mix the salad ingredients and season it with lemon juice. Decorate with greens on top. Bon Appetit!

Fractional nutrition is one of the best ways to lose weight, which does not harm the body. It is good if the principles of such a diet become a habit and become fixed for life. Then you can forget about extra pounds and problems with the digestive tract forever.