Fractional food for weight loss: reviews of slimming, menus, rules

Of all the rules of living 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 overemployment are a common thing for most workers. As a consequence, many of them eat less often, consume much larger portions of high-calorie foods, gaining weight. Dietitians and sports medicine specialists are inclined to fullness, they recommend paying attention to a fractional diet for weight loss. Reviews of slimming Advise not to perceive this system as another debilitating diet, but to become familiar with the mechanism of its effect on the body and just change its scheme of intake and the amount of food consumed. What does this give a person and how to apply a fractional diet for weight loss? Easy, useful and affordable for everyone!

What is the method of fractional nutrition?

The myth that you can save calories, eating 1-2 times a day, is mistaken. Long breaks between meals cause a "wolfish" appetite, promote 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 meals 5-8 times a day in small portions calms the body, helps him to adjust to the correct and rapid 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 perfectly copes with excess weight and permanently fixes the result.

Fractional diet for weight loss: rules

There are two varieties of fractional nutrition. The first method assumes that people will eat very small portions of low-calorie foods (for example, pieces of fresh non-starchy vegetables with 30-40 g of boiled beef or chicken breast) at the first sign of the appearance of hunger. The size of portions in this case will be no more than a matchbox, but the amount of meals can be up to 8 times. The downside of this practice of fractional nutrition may be the inability to distinguish physiological hunger from a psychological or usual thirst. Therefore, the method that assumes a 5-6-times fractional diet for weight loss became more popular, the advantages of which are due to a clear planning of the diet and time intervals. A breakfast is required for 40-60 minutes after awakening with the presence of intractable complex carbohydrates. It will help to "wake up" the metabolism and speed up its reactions throughout the day. Three-hour breaks between food and snacks will not let the body get hungry and slow down metabolism.

How to create a menu of fractional power? Which products to include?

The menu is distributed so that between meals there is a period of time not more than 2.5-3 hours, while the caloric content would be constantly reduced to the required rate. The daily dose of calories, which allows fractional food for weight loss, reviews of slimming regulate the corridor 1200-1600 kcal. It is not recommended to reduce or increase it on its own, as the increased nutritional value of the diet will lead to a waste of efforts to reduce weight, while a lower one will result in a panic of the body and a regime of saving calories "in reserve." At the person thus the state of health considerably will worsen. Weakness, nausea, malaise, insomnia are the main companions of the wrong calculation of calories, and the weight will not decrease at the same time. Of the necessary 5-6 meals should provide 3 for eating hot dishes, 2 - for light snacks. "Sladkoekhkam" only in the first half of the day you can enjoy a teaspoon of honey or 3-5 fruits of dried fruits (dried apricots, prunes). Fruits are also best eaten up to 15 hours. In the second half of the day - only non-starchy vegetables, green apples (unsweetened varieties) plus protein foods. The volume of portions - from half a glass to a whole, which must be strictly adhered to. For snacks are great: vegetables, yoghurts, cheeses, fruits, nuts, eggs.

The main thing is diversity

To supply the body with enough vitamins, minerals and natural fiber, you need to include in the diet vegetables, legumes, fruits and berries. A day should drink at least one and a half or two liters of filtered or mineral table water without gas, but do not mix it with eating, that is, drink it before or after eating. The combination of protein and carbohydrate food allows fractional nutrition for weight loss. The menu for the day and week should be diverse, necessarily include hydrocarbon-containing foods (including fruits) for the first half of the day, protein and vegetables for the second. In the case of fractional nutrition, omega-polyunsaturated acids are required for consumption to trigger the lipolysis process (fat splitting). They are present in many seafood, fish oil, sesame, linseed and olive oil. Coconut oil is the leader among similar products in terms of metabolic rate. Making the menu, you should give preference to healthy food: fruits, vegetables (without starch content), high-quality protein (low-fat beef, chicken breast, eggs, milk, curd and other sour-milk products, cereals, whole grain bread, beans).

What products, when practicing frequent meals, should be avoided?

Despite the loyalty of the diet, which allows fractional food for weight loss, reviews of slimming are not recommended to include in it semi-finished products, sausages, mayonnaise and ketchup, fatty, fried, overly spicy food. It is also necessary to abandon the well-known "enemies of harmony": baking, various confectionery products and fast food. Protein and carbohydrate food in one step, this system combines, but, if they are eaten separately, the process of losing weight will be more effective.

What are the advantages of the fractional power system?

Thanks to frequent meals people do not have to starve! This is the only technique that works under the motto: "If you want to lose weight, eat it!" Instead of exhausting restrictions, strict prohibitions and deterioration of well-being, she suggests normalization of metabolic processes, general improvement of the body and an easy path to a beautiful, slender figure. In this case, the transition to a fractional diet for weight loss, the personal experience of many girls describes how inconspicuous. The gradual decrease in the caloric content of the diet does not allow suffering from hunger, the replacement of foods with healthier species improves the function of the gastrointestinal tract, which helps not only to part with excess kilograms, but also to maintain the result achieved in the future. Athletes use fractional food for drying - getting rid of excess fat while maintaining and increasing muscle mass.

Is fractional nutrition combined with physical stress?

This is one of the main advantages of this system of weight loss. Fractional power is great for the drying process. Despite the slow weight loss, due to the replacement of a denser muscle tissue with a lighter fat, the body volume decreases during training, it becomes more embossed, elegant. Who knows everything about fractional nutrition? The advice given by fitness trainers and athletes is aimed at reducing the amount of fat in the body and increasing muscle tissue. Becoming a bodybuilder, working on a home simulator or 2-3 times a week in the gym, is impossible, so do not be afraid of the appearance of unnecessarily trained muscles. But to remove fat from the problem areas with the help of sports and general weight loss will be easy.

Approximate menu for fractional meals per day

In many grateful reviews of those who after losing weight switched to a split food as the most healthy system, breakfast is recommended to include any of the cereals: buckwheat, oatmeal (cooked on water) or muesli with "zero" yogurt, a sandwich with bran bread and low-fat cheese, As well as fruit (orange or apple). In the bite to satisfy the hunger, you can 1-2 grain loaves, pears and green tea without sugar. For lunch - half a serving (150-200 g) of soup on 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 garnish or assorted greens and fresh vegetables. On a midday snack many of the slimming eat low-fat cottage cheese, tea without sugar and a few dried fruits or 20 g of nuts. Supper at fractional meals can boiled chicken breast (veal, lean beef, fish, 2 eggs or rabbit meat) with a side dish or a salad of non-starchy vegetables (cabbage, cucumbers). Before going to bed, you can drink a 0.5-1 glass of "zero" kefir.

Reviews of fractional nutrition for weight loss: what they say beginners and built-up

The most important disadvantage of the system of fractional nutrition experienced consider it difficult to organize frequent snacks and regular meals during working hours. However, having set a goal, after a couple of weeks, many of them found a well-established habit of eating properly and being able to eat from the brought home container with food. At first, many people were hard pressed to limit the amount of servings if they cut them in half. Therefore, nutritionists are advised to reduce the amount eaten gradually. So the volume of the stomach will decrease, not causing acute attacks of hunger. The habit of eating slowly with a thorough chewing of food helps the slimming to wait for the arrival of a feeling of satiety, so as not to eat more than laid. Many acquire smaller dishes to match the canons of fractional food.

In conclusion...

Admirable feedback from everyone who built up using fractional diet for losing weight, reviews of today's losing weight, athletes and nutritionists testify to the effectiveness and simplicity of this method. It is so harmless that it is used even after lactating with a doctor even breastfeeding mothers! Having tried once, many decided to make it their basic principle of a healthy diet for a lifetime.