What does fractional food mean?
For those who have never heard of a fractional dietOr heard, but still does not know what it is, we will tell you about it in detail. Fractional food is a special diet, based on frequent consumption of food in small quantities.
So, from this definition, in general terms, you have already misunderstood that fractional meals establish frequent meals, but significantly limit the amount of servings.
Fractional nutrition can not be called a diet, sinceIt establishes the system of reception and the amount of food consumed, but not its diet. Despite the fact that the mode of fractional nutrition does not have any diet, it, like any other food system, has a list of prohibited foods that need to be excluded from its diet, but again, the exclusion of products is not a diet, but the rule of nutrition .
Now let's look at the basic principles of fractional nutrition for weight loss.
Principles of fractional nutrition
As already mentioned, to lose weight on a fractionalNutrition can be due to the separation of portions into several meals. To achieve the maximum effect from the use of the fractional power system, it is recommended not only to break down the meals, but also gradually reduce the portions. For example, you eat three times a day, and the portions are large enough. The fractional food system recommends that each meal be divided into two approaches. Thus, it turns out that your three meals a day becomes six-time, with the same volume of products per day. Each meal should be taken at intervals of two hours.
This principle of nutrition contributes to the fact that ourThe digestive system quickly digests the food we eat, which comes in small quantities, and accordingly, for this reason, the body does not put off any "stocks". Moreover, we do not feel hungry, because we eat every two hours, and this affects our subconscious, because we know that we'll eat in a couple of hours, and so it does not make sense to eat too much. This system of nutrition gradually gets used to our body, so the appetite becomes more moderate and the feeling of satiety begins to come quickly.
Fractional food helps not only to lose weight, but alsoCleanse your body of toxins and toxins, but also helps to relieve the digestive system, since it works in a calm rhythm, without overloads, as is the case with three meals a day.
The fractional power system eliminates the two most commonThe main factor: overeating and a constant feeling of hunger. Let's start with the fact that overeating is not considered when we ate up to the limit and we begin to feel sick, or it's hard for us to get up from the table - no, overeating is eating food above the norm. Each person's intake of food varies. The norm is the reception of such a quantity of food, in which you have a feeling of satiety, and not eating "until it stops." To consume the amount of food that is considered the norm, you must learn to feel your appetite and understand what a feeling of satiety is. To do this, food intake should be very slow, because when we quickly eat, our body does not have time to convey to the brain a sense of satiety and therefore we overeat. If you eat slowly, it will help to avoid overeating. A norm is when your body stops feeling hungry.
As for the constant feeling of hunger, hisWe experience quite often, because we eat very little, only three, at most four times a day. Due to the fact that the body is constantly feeling hungry, he begins to "save" his reserves in the form of fat. That's why when we eat three times a day or use diets, it's stress for the body and it gets used to that constantly remains hungry and makes such "reserves". If the body is constantly full, then such stocks do not need to.
As for the prohibited products, these are the products that negatively affect our body and are digested for a long time, and this in turn:
- Too fatty food;
- Fried food;
- Semi-finished products, fast food and preservatives;
- Chips, French fries, chebureks, crackers (with various flavors) and other fast food;
- Drinks with gas and dye.
Thus, you will need to just slightly adjust your diet, and not completely change it, as it is done in various diets.
At last in this block it is necessary to mention and aboutTime of reception of food. So, the first meal - breakfast, should be between 7:00 and 8:00. The first snack is taken between 10:00 and 11:00. Lunch is between 12:45 and 13:30. The second snack is in the interval 14: 30-15: 00. Dinner should be taken between 17:00 and 18:00. The last undershot is necessary until 20:00. If you have a different mode of the day, then the meal schedule should be shifted.
A brief description of the principles of fractional nutrition
Let us sum up all the above and list all the rules of fractional nutrition:
- Eating should be done 5-6 times a day, with a minimum amount of servings, which will contribute solely to satisfying the feeling of hunger;
- It is desirable to have a meal at the same time intervals;
- Food should look beautiful, and during its use it should be thoroughly chewed;
- In a day you should drink at least 8 glasses of water. Be sure to drink a glass of water: in the morning on an empty stomach, 15 minutes before eating (but not after) and half an hour before you go to bed.
Advantages and disadvantages of fractional nutrition
Advantages of fractional power supply
The advantage of fractional power is primarilyIs that you do not need to change your diet - it's just slightly adjusted. Unlike using a huge number of diets, you will not use feelings of hunger, and this is probably the most important advantage. Roughly speaking, fractional food allows you to eat and lose weight.
One of the main advantages of fractionalNutrition is that the body will not put aside "stocks" in problem areas: waist and hips. Thus, by connecting in parallel the physical exercises for weight loss, you will achieve the desired parameters in these parts of the body, and the effect achieved will be fixed, since new deposits of fat in these places will not appear.
Fractional nutrition gives quite good results. Within a couple of weeks of such a power system you will notice the results in your figure, and the feeling of ease in the stomach - even earlier.
Disadvantages of fractional nutrition
Perhaps the most important drawback of fractional nutrition is that, few people will be able to comply with such a diet, in view of the working schedule. This is more about snacks.
For many, the disadvantage of fractional nutrition will beIt is also the fact that this is not a diet, but a food system that must be followed not for a week or a month, but constantly. But on the other hand, fractional food is the right food and we must always eat this way.
Be sure to read the article on how to eat right to lose weight.
Fractional food menu for the week
The fractional diet for slimming, as alreadySaid earlier, should change smoothly. First you give up forbidden foods, then break your portions, then transfer the second portions of the portions to snacks. The final stage of the transition to fractional food is the reception of a quantity of food that will help to satisfy the feeling of hunger.
To your attention, we want to offer an approximate diet for a week, built on a fractional food system.
Sample Fractional Power Menu
Breakfast: Porridge, a slice of whole wheat bread with cheese, tea with honey;
Snack: Natural low-fat yogurt;
Dinner: Soup on chicken broth and salad from fresh vegetables;
Snack: Curd with pieces of fruit;
Dinner: Vegetable side dish and baked fish fillet in the oven;
Snack: A glass of kefir (skim).
Breakfast: Muesli with pieces of fresh fruit, coffee with milk;
Dinner: Vegetable casserole, green tea without sugar;
Snack: 2 bananas;
Dinner: Macaroni with fresh tomato sauce;
Snack: A glass of milk.
The third day is recommended to be made unloading. We advise you to use a fasting day on apples or a fasting day on kefir. The unloading day begins with the evening of the second day, after the last meal and ends on the morning of the fourth day. More detailed information about unloading days and the rules of their holding you can find in the corresponding section of our site dedicated exclusively to unloading days.
Breakfast: Boiled rice with pieces of dried fruits;
Snack: Fruit salad with dessert;
Dinner: Vegetable soup and a cup of unsweetened tea;
Snack: Curd with fresh berries;
Dinner: Stuffed pepper;
Snack: 2 pears.
Breakfast: Oatmeal with milk and fresh berries;
Snack: An Apple;
Snack: Fruit salad;
Dinner: Oven baked red fish with spices;
Snack: Milk shake.
Breakfast: Toast from whole grain bread with honey;
Dinner: Cheese soup;
Snack: Yoghurt (not fatty);
Dinner: Fresh vegetable salad with fruits;
Snack: A glass of fatty ryazhenka.
Breakfast: Hercules with nuts and dried fruits;
Snack: Curd dessert;
Snack: Dietary sandwich;
Dinner: Potatoes in uniform and lazy cabbage rolls;
Snack: A glass of fat-free yogurt.
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