Slimming diet: Reviews of thinning, menus, rules. Slimming diet: Results and Power Principles Flying Food Diet

The idea of \u200b\u200bfractional nutrition is to eat often, small portions. Why is fractional food useful? How does such nutrition contribute to weight loss? How many times a day take food during fractional nutrition and what should be the size of the portion? What is and how to make a menu for a day during fractional nutrition?

Rules of fractional nutrition.

There are several variants of fractional nutrition:

Regardless of how often we eat during fractional nutrition, the overall calorie food must remain the same as with ordinary nutrition. The essence of fractional nutrition is to divide the daily diet into small portions, and not to eat lunch of three dishes 6 times a day.

1. Fabric food - Eat every time I am hungry.

In the first variant of the fractional nutrition, it is necessary every time you feel hunger. The portion should be very small - such to quench the feeling of hunger, but not more.

For example, ate a piece of bread, after 15 minutes I got hungry - ate an apple.

Such fractional food has a number of significant drawbacks:

Such chaotic food makes it difficult to compile a balanced menu and follow it. It is difficult to eat right, snacking every 15-30 minutes.
Fractional food for this principle is more like one permanent meal. The digestive system is overloaded, since it requires a rest (food pause). Nutrients are not fully absorbed.
The feeling of hunger is subjective. To get carried away by anything easily not to notice the first signs of hunger, skip the moment - and then move. Or vice versa - fatigue, stress, even simply viewing a plenty film can easily provoke a false feeling of hunger, and the result is the same - overeating.
Finally, just chewing unnaturally all the time! Either listen to yourself every 5 minutes - is it not time to eat?

Conclusion - this option of fractional nutrition is unnatural, inconvenient, can lead to disorder of digestion and shortage of important nutrients.

2. Fractional food - Eating 5-6 times a day.

The rules for fractional nutrition in this embodiment are quite clearly formulated:

The daily diet is divided into 5-6 servings.
The number of calories in each meal must be approximately equal.
The size of the portions is also important. It should not exceed the size of the palm or the volume of one glass.
A break between meals during the day should not exceed 4-4.5 hours.

This fractional nutrition has many advantages:

Fractional power consisting of 5-6 meals, easily fits into any mode and allows you to make a balanced menu.
Approximately an equal amount of calories entering the body regularly, with a break, not exceeding 4.5 hours. Allows you to avoid feelings of hunger with subsequent overeating.
Small portions contribute to a decrease in the size of the stomach, which also leads to a decrease in the feeling of hunger.

Conclusion - fractional meals in this option is checked by practice and can be boldly recommended as useful, safe and convenient.

3. Fruit meals - Eat every 2-3 hours.

The third option of fractional nutrition is different from the second frequency of food intake and volume of portions:

Fruit meals implying food every 2-3 hours, has its own characteristics:

The number of food meals albeit more than in the previous version, but remains within reasonable.
This variant of fractional food provides more opportunities for making a menu, since it is not required to divide the daily diet to equal parts. Portions may differ in volume and calorie.
Hunger with such nutrition is practically not felt.

This variant of fractional nutrition is often used by athletes who want to reduce the percentage of fat in the body, while maintaining muscle mass. The fact is that fat begins to postpone into fatty depot only if there are more than 2-2.5 hours between meals. Such short food pauses allow you to deceive the body.

The conclusion is the third option of fractional nutrition is particularly effective for weight loss, although it requires some changes in the usual day.

Menu with fractional diet.

Fractional nutrition does not impose some specific rules when making menu. Therefore, fractional food can be combined with various types of nutrition and is suitable for almost all - and "omnivore", and vegetarians, and vegans, and rawlings ...

I advise you to adhere to the usual set of products for the transition to fractional nutrition. Remember that any sharp change in the diet is stress for the body. Change the diet gradually, carefully listening to your body.

When making a menu, you can use the pyramid of the power - it will give you an idea of \u200b\u200bthe approximate set of products that should be a daily diet and the proportional ratio of these products.

Failure is perfectly combined with separate meals - use the product compatibility list so that each food intake has brought maximum benefits. Combining fractional food C can be obtained maximum.

You can find on the Internet a lot of options menu for fractional power: menu for a week, menu for a day, menu for a month. All these menu options can be viewed only as examples. It is important to understand that fractional nutrition is not a diet. It must be the most suitable for you - which means:

menu under fractional nutrition It should include food familiar to you (especially at the initial stage, while the body has not adapted to frequent nutrition and small portions),
menu under fractional nutrition should cover all the needs of the body in nutrients (proteins, fats, carbohydrates, vitamins and minerals),
menu under fractional nutrition Must cover the daytime need in calories.

I repeat once again - listen to your body. He must be comfortable. You should not torment a constant feeling of hunger. You should not feel unhappy due to the fact that you have to deny yourself in your favorite delicacies - if you really want to eat something "outside the program" - eat it.

The benefits of fractional health for health.

Fractional nutrition will benefit only with a properly composed menu that covers all the needs of the body in nutrients and calories. But remember that some products are digested longer than others. It is especially important to take into account this if you have chosen the third option of fractional nutrition (with food intakes every 2-3 hours). Meat and fish are digested longer, then eggs, milk and dairy products, gentle-born, starchy vegetables, bread and cereals. Nuts and seeds, fresh non-housing vegetables and all fruits are digested faster and demand the least energy to their absorption.

Small portions are digested faster and contribute to a more complete absorption of nutrients. And if, when drawing up the menu, take into account the compatibility of the products (in accordance with the principles of separate food), the digestion time will still be reduced, and nutrients will be absorbed even better. Such fractional food:

Fractional diet.

The charm of fractional supply for weight loss is that it is not necessary to limit itself in the amount of calories. Slimming during fractional diet occurs at the expense of the following factors:

Short food pauses do not allow to get hungry, which reduces the risk of overeating.
Due to a small amount of portions, the stomach gradually decreases and saturation occurs faster. You lose weight without feeling hunger.
Fat begins to postpone into fatty depot only if there are more than 2-2.5 hours between food meals. Therefore, the shorter the breaks between meals, the greater the effect of fractional supply for weight loss.
Since fractional nutrition contributes to the purification of the body, the exchange processes are improved, which automatically contributes to weight loss and maintenance of normal weight.

Since fractional food is not a diet, the return to the usual power mode does not entail the rapid return of lost kg. Slimming in fractional nutrition is natural.

Slimming during fractional nutrition will be promoted:

Cleansing the body. The best effect will give the cleansing of the body in full program. But also cleansing the intestines (especially, with the help of hydrocolonotherapy) will help to obtain a greater effect of fractional food, both in terms of the improvement of the body and in terms of weight loss.
Exercises contributing to weight loss. In combination with fractional food, exercises will contribute to weight loss:

you can choose a program of exercise that promotes accelerated weight loss (

Conclusion - you need to eat slowly, carefully chewing food. Then the brain will have time to get a signal on saturation to the end of the meal. In addition, well-chewed food is better absorbed and loads the digestive system less, which allows you to get even more benefit from fractional nutrition.

Fractional nutrition is not combined with "heavy" for digesting with products and combinations of products. The short intervals between meals make a fractional nutrition completely unacceptable for heavy food lovers (especially, meat dishes) and complex dishes that are digested for a long time. All benefits of fractional nutrition are leveled. Food does not have time to digest, causes grinding processes in the gastrointestinal tract, constipation, gases, intoxication. The digestive system is experiencing overload, since it takes a rest (food pause). Nutrients are not fully absorbed.

Conclusion - the more heavy food you use, the longer there should be a pause between meals. Separate meals significantly accelerates digestion, but with regular meat consumption, fractional power is still contraindicated.

I am not a fan of fractional nutrition. But if you want to try, then, in order to avoid harm to health, I would recommend applying fractional food only subject to the following three conditions:

if you hold the vegan diet (vegetarianism is not enough - dairy products are poorly combined with fractional food),
with the obligatory compliance with the principles of separate nutrition to accelerate digestion and improve the absorption of food,
be sure to combine regular food pauses with a duration of 16 to 24 hours from one to three times a week (see) in order not to overload the digestive system and give the opportunity to clean and recover.

Video: fractional nutrition and metabolism.

A huge number of books and publications suggests that the best dietary mode for weight loss is frequent food intakes 5-6 or more than a day - the so-called. This opinion is so strongly strengthened in the minds' minds, which is the question about how to get lost weight, everyone will say - begin to eat often, but small portions. At the same time, this approach is justified by the alleged "acceleration of metabolism" and a decrease in appetite. However, in fact, frequent nutrition has no advantage over the classic 3-time. And there is good scientific justifications.

Consider the main myths and misconceptions about frequent nutrition.

"Acceleration" of metabolism

This error is based on the thermal effect of food and a small speed of increasing exchange processes in response to meals. Thermal effect is the release of energy when digesting food by about 10% of calories consumed. That is, if you consumed 1000 kcal, 100 of them will go to the so-called thermal effect. It is absolutely no important if you consume these 1000 calories for 1 meal or divide on 5 receptions - in all cases, it ultimately will take 100 kcal to heat product. Thus, food intake is 5-6 times a day no increases energy consumption for digestion and heat product ( Study: Bellisle F ET. Al. MEAL FREQUENCY AND ENERGY BALANCE.Br j nutr. (1997) 77 (Suppl 1): S57-70).

Rare food techniques slow down the metabolism

The second misconception of food is 5-6 times a day, is the opinion that relatively big breaks between meals for the day will make the body go to "save mode", slow down the metabolism and, as a result, slow down the flow rate of subcutaneous fat. This also includes myths about different significance of food intakes depending on the time of day - for example, the breakfast makes it "to launch" the metabolism for the whole day, so its pass leads to a decrease in the metabolic rate.

The nature of these delusions originates from early studies on mice and rats, which really showed that the absence of food for a short period of time causes the body to reduce the total energy consumption, including the so-called "savings mode". However, such studies are not applicable to people, since the life expectancy of animals, and in particular mice and rats, significantly less. In addition, animals do not have large fat stocks, so even a slight deficit of calories during the day significantly affects the vital activity of their organism. In particular, in very small animals, the skipping of one meal can end with death.

A person has a completely different situation. So, for example, the metabolism of the human body may not decline even for 3-4 days of complete starvation, and a number of studies show even a small increase in the rate of exchange processes. In addition, the brain needs 3-4 days to simply notice the change in the level of leptin, so the pass of one meal will not affect the smooth account.

Frequent food is better burning fat and keeps muscles

This myth is widespread in bodybuilding and fitness. There is a persistent opinion that food 5-6 times a day accelerates fat burning and helps preserve muscle mass during diets. However, this can be real only with an extreme difference in the number of food meals and insufficient protein intake. If the protein arrives a lot (and athletes who are seriously engaged in fitness and bodybuilding, it is at least incubated in sufficient quantity), then the frequency of nutrition is practically nothing affected. The exception can be professional athletes, the life of which is concluded in the rigid framework of training, sports regime and reception of steroid drugs.

Food 5-6 times a day affects sugar and hunger feeling

Another delusion is the view that frequent nutrition allows you to maintain blood sugar levels at a stable level. However, there is not a single reliable study confirming this fact. The most popular scientific publications comparing, for example, classical 3 meals a day with a 17-time meal, using tiny portions. Obviously, this experiment has nothing to do with real reality, because in ordinary life such an approach is simply not repeat (not to mention the fact that no advantage does not give).

As for the feeling of hunger, it is also not all unequivocally. For some people, frequent food helps better control appetite, others noticed that 5-6 times a day feel hungry than in classic food 3 times a day. ( Study : Ohkawara K Effects of Increased Meal Frequency On Fat Oxidation and Perceived Hunger. OBESITY (Silver Spring). 2013 Feb; 21 (2): 336-43).

conclusions

Thus, scientific research and work do not confirm the benefits of 5-6-period nutrition before 3 times and clearly suggest that the number of food meals does not affect weight loss or muscle maintenance ( Study : Schoenfeld BJ et. Al.Effects of Meal Frequency On Weight Loss and Body Composition: A Meta-Analysis Nutrition Reviews (2015) Vol. 73 (2): 69-82). Opinions that there is an optimal power frequency, erroneous and have no reliable scientific justification.

11.10.2015 admin.

Anyone who occupies a problem of excess weight, begins to look for a suitable way to lose weight. Having tried a lot of diets, giving a short-term result, should not be desirable.

In order to successfully reduce weight, it is not necessary to experience a painful feeling of hunger and constantly keep himself in his hands, refusing to the beloved food. It turns out, you can lose weight, but it is often different and varied. In this light, a comic saying "What to eat this to lose weight?" Acquires a new meaning.

What is the fractional nutrition technique?

Fractional food involves small, but rather frequent meals. Its essence is that a person feeds during the day at least 6 times, while the volume of each portion is quite small.

Strictly speaking, this kind of nutrition cannot be called a diet, since it regulates the number of food meals and their size, but not the composition of the diet.

Adhering to the system of fractional nutrition, of course, you will have to abandon a number of products. But basically it will be a food that does not carry any benefit of the body: snacks, sweet drinks, confectionery with plenty of fats and fast carbohydrates.

In addition, it is necessary to understand that fractional nutrition has nothing to do with diets promising fast weight loss. With it, it is impossible to reset 10 kg of excess weight in two weeks, since such weight loss is obviously unhealthy.

The fractional food is aimed at gradual restructuring of food habits and activation of metabolic processes in the body, which makes it possible to further spend incoming calories, and not to postpone them into fat reserves.

Fundamental principles of fractional nutrition

Fabric nutrition, like any food mode, is based on specific rules:

Need to eat at least six times: Three main meals and three snacks.
Food techniques must be organized with a break of about 3 hours. It is desirable to develop a chart of food intake, it will be easier to follow this principle.
The snacks should be light: Fruits, Guest Nuts, A bit of cottage cheese, a glass of kefir.
Small portions.
Drink up about two liters of pure drinking water.
Increase the share of products containing fiber and useful fats.
The total caloric content of the diet must meet the needs of the body or create a small calorie deficit if the task is to lose weight.

Pros and cons of shortness of slimming

The transition to fraction in nutrition has a number of indisputable advantages:

increases the rate of metabolism;
the right food habits are produced, which then remain for life;
no feelings of hunger arise;
frequent nutrition in small portions is suitable for both healthy people, and with gastrointestinal diseases (gastritis, colitis, peptic processes);
supports a stable blood sugar level;
easy and nonophice food contributes to a good physical tone;
the regular intake of balanced nutrients allows you to lose weight due to the decrease in fat mass, and not muscles, as it happens with low-calorie and express diets;

The minuses are also available, but they are not connected with the influence of the power mode on the body, but with the possible difficulties of its technical side.

These include:

possible difficulties in concerning the meal reception schedule;
the need to bring food to work;

How to eat according to the technique of fractional nutrition?

As mentioned above, fractional nutrition contributes to weight loss due to a decrease in the total calorie with an increase in the quality and number of food intake.

If you are accustomed to eat three times a day, then your portions are most likely quite voluminous. When moving to fractional power, the size of the usual portion needs to be divided by half, so you will receive an idea of \u200b\u200bnew food volumes in the main meal. Add here three more extra light snacks.

With this method of nutrition, the body does not feel feelings of hunger, since there is every 2-3 hours. Small portions are transferred psychologically easily, because we know that we will eat in a short period of time.

Thus, fractional food is successfully struggling with two main enemies of a beautiful figure: hunger and overeating.

The meal schedule is selected individually, since it depends on the lifestyle of a person, his work and other factors. As a starting point, the following plan can be used, in which the time of the main methods of food and snacks is determined conditionally.

07:30. Breakfast. This meal should be focused on foods rich in complex carbohydrates: fruit cereals or dried fruits, muesli, cottage cheesecakes, etc. They will charge energy for the whole day. In addition, it is precisely in this meal that you can afford your favorite delicacies, the abuse of which adversely affects the figure.

So, if you do not imagine life without sweet, let yourself in the morning a little marshmallow, marmalade, jelly, bitter chocolate. Small servings will not harm, but help not throw a new mode. But from industrial confectionery (cakes, cakes) containing a large amount of fats and carbohydrates, it is better to completely refuse.

10:00. Snack number 1. Do not forget that the snack should be easy. For him perfectly fit fruits, nuts, a cup of yogurt, small portions of vegetable or fruit salads, kefir or ryazhenka, wholegrain bread, cheese, dried fruits, cottage cheese.

12:30. Dinner. This meal must be balanced in the composition of nutrients. It is recommended to adhere to protein products in the diet in combination with vegetables (stew or fresh).

15:00. Snack number 2. Here there are the same rules as for the first snack.

18:00. Dinner. Evening meals must be predominantly protein. If in the morning and during the day there are carbohydrates we use as a source of energy, then in the evening they will reimball the fat reserves. The optimal choice for dinner will be chicken or turkey fillets, protein omelet, fish. They can be supplemented with vegetables and a pair of whole grain bread.

20:30. Snack number 3. This is the last meal during the day. Negone should not be neglected. First, it will help to fall asleep without grieving from feeling hunger. Secondly, the long lack of food launches the process of energy saving and fat stock. Therefore, the last meal must be 2-3 hours before sleep.

Evening snack must contain as few carbohydrates as possible. Therefore, before bedtime, it is better to give preference to kefir, home yogurt, as well as low-fat varieties of cottage cheese or cheese.

In addition to compliance with the rules of nutrition, it is necessary to use a sufficient amount of water, on average about two liters per day. Special benefits will be from the habit of drinking a glass of water for half an hour before meals. This will improve the digestion and maintain metabolism at a high level.

To achieve a larger effect, you should slightly adjust your diet, refusing some products:

food with high fat content (except fish, nuts and other sources of useful fats);
dishes cooked with frying on oil;
semi-finished and canned food;
snacks (chips, crackers, etc.);
carbonated drinks;

How to switch to fractional diet?

When switching to a new nutrition system, a natural question arises: where to start?

First you need to choose the right time. It is advisable to move to fractional nutrition during a vacation or at least on weekends. So it will be easier to remember about meals on schedule than in a working bustle and running.
Make a comfortable schedulewhere every meal will be appointed for a certain time, and hang it on a prominent place. In order not to get out of it random, you can create a corresponding reminder in your mobile phone.
From the very first day you need to strictly monitor the volume of portions. Nothing good with the body will not happen if it remains the same, and the frequency of food intake will double. The usual portions need to be reduced twice, and between them organize light snacks. Taking into account the fact that there will be often during the day, it will be difficult to stay hungry.
It is necessary to distribute food correctly depending on the time of its reception. For breakfast it is better to use complex carbohydrates. Daytime meals must be balanced in the composition of nutrients: proteins and carbohydrates must be present in them. After 17:00 it is better to limit the protein food (cottage cheese, eggs, fish, poultry meat). Excess carbohydrates or fats in the evenings - direct path to excess weight.
You must not forget about the need to drink enough water. To do this, you can dial water into several small bottles and put them in each room: in the kitchen, with a computer table, and whenever the water falls on the eyes, make a few sips.

http://www.youtube.com/watch?v\u003dphjhoiorxsu.

Slimming diet: approximate menu for a month for weeks

Week 1.

Breakfast: Muesli with milk or natural juice, oatmeal with apple, pancakes with honey, porridge with cottage cheese and nuts, cottage cheese casserole, sandwiches made of bread with cheese and vegetables, cheese crops baked in the oven.

Snack 1: Apple, cottage cheese, yogurt, baked apples, fruit salad, nuts, vegetable salad.

Dinner: Stewed meat with garnish boiled egg, vegetable salad, loaf vegetable stew with beef pea soup soup, loaf stewing cabbage with chicken fillet fish soup, loaf soup with meatballs, loaf.

Snack 2: Nuts, fruit salad, loaf with low-fat cheese, dried fruits, vegetable salad, baked apples, cottage cheese with berries.

Dinner: Chicken breast with vegetables, fish baked with vegetables, protein omelet, stew vegetables with poultry meat, steam cutlets from low-fat meat, vegetable salad, protein omelet, fresh vegetables, boiled egg with vegetable salad and loaf.

Snack 3: A glass of kefir, low-fat cheese and loaf, vegetable salad, cottage cheese, cup of kefir, vegetable salad, yogurt.

Week 2.

Breakfast: Bread sandwiches with cheese and vegetables, oatmeal with dried fruits, porridge with cottage cheese and nuts, pancakes with honey, cheesecakes baked in the oven, muesli with milk or natural juice, cottage cheese casserole.

Snack 1: Cottage cheese, yogurt, apple, dried fruits, nuts, fruit salad, yogurt.

Dinner: Vegetable stew with beef, meat casserole, fresh vegetables, stewed meat with garnish, soup with meatballs and loaf, stewed cabbage with chicken fillet, pea puree and loaf, fish soup.

Snack 2: Liver apples, vegetable salad, yogurt, kefir glass, loaf with cheese, yogurt, nuts.

Dinner: Fish, baked with vegetables, stew vegetables with poultry meat, protein omelet and fresh vegetables, boiled egg and vegetable salad with loaf boiled poultry meat and fresh vegetables, chicken breast with vegetables, steam cutlets from low-fat meat and vegetable salad.

Snack: 3. Breads with cheese, low-fat cheese and loaf, glass of kefir, cottage cheese, yogurt, glass of kefir, vegetable salad.

Week 3.

Breakfast: Pancakes with honey, cheesecakes baked in the oven, cottage cheese casserole, oatmeal with an apple, muesli with milk or natural juice, porridge with cottage cheese and nuts, sandwiches made of bread with cheese and vegetables.

Snack 1: Baked apples, a glass of kefir, fruit salad, fruit chips and dried fruits, vegetable salad, apple.

Dinner: Boiled egg, vegetable salad and loaf, stewed meat with garnish, fish soup, vegetable stew with beef, steam cutlets from low-fat meat and vegetable salad, soup with meatballs and loaf, stewed cabbage with chicken fillet.

Snack 2: Yoghurt, loaf with cheese, nuts, vegetable salad, cottage cheese, pea soup, loaf yogurt.

Dinner: Protein omelet and fresh vegetables, boiled poultry meat and fresh vegetables, chicken breast with vegetables, fish, baked with vegetables, boiled egg, vegetable salad, bats stew vegetables with bird meat, boiled bird meat and fresh vegetables.

Snack 3: Cottage cheese, kefir, low-fat cheese and loaf, yogurt, kefir, yogurt, loaf with cheese.

Week 4.

Breakfast: Cottage cheese casserole, porridge with cottage cheese and nuts, sandwiches made of bread with cheese and vegetables, pancakes with honey, muesli with milk or natural juice, cheesery, baked in the oven, oatmeal with dried fruits.

Snack 1: Dried fruits, apple, cottage cheese, dried fruits, nuts, fruit salad, vegetable salad.

Dinner: Pea puree and loaf, low-fat pilaf soup with meatballs and loaf, meat casserole and fresh vegetables, vegetable stew with beef,

Fish soup, stewed meat with a garnish.

Snack 2: Cottage cheese, nuts, loaf with cheese, baked apples, yogurt, vegetable salad, baked apples.

Dinner: Fish, baked with vegetables, stew vegetables with poultry meat, steam cutlets made of low-fat meat and vegetable salad boiled egg and vegetable salad with loaves, boiled poultry meat and fresh vegetables, chicken breast with vegetables, protein omelet and fresh vegetables.

Snack 3: A glass of kefir, cottage cheese with berries, low-fat cheese and loaf, yogurt, cottage cheese, yogurt, a glass of kefir.

Why is the passage for the clock for weight loss helps?

Fractional nutrition allows you to reduce the usual caloric content to the required level necessary for weight loss, but at the same time the body does not feel feelings of hunger.

Frequent food intakes contribute to what is being taken on the food again, we do not have time to get drunk and satisfy a very small portion.

With the usual three-time nutrition, the person sits down at the table "Guiding" appetite, and as a result eats more than it would be.

In addition, the feeling of hunger for our survival instinct signals that there were hungry times.

Since the subconscious is unknown how much they will last, the body reacts in a special way:

slows down all metabolic processes;
intensively replenishes fat stocks;

Thus, the more often we have to experience hunger, the slower the metabolism and the more fat is in stores our body. It is such an effect that various half-beetled diets give.

Of course, at the first time on such diets, the weight will decline, but this is due to the removal of glycogen and water reserves from the body (one gram of glycogen binds four grams of water). So it turns out that the weight seems to be reduced, and the fat does not become less.

With fractional nutrition, such processes do not occur, since the person simply does not have time to get rid of food meals, even if it used less calories than usual. The body is constantly fed, and it means there is no need to store fatty fiber.

In addition, fractional food provides the best conditions for the full operation of the digestive system. Abundant food creates a serious load on all organs of the gastrointestinal tract, and the food with small portions facilitates their work and as a result, increases the absorption of nutrients.

Fractional food is an optimal food regime that does not have contraindications. In addition to lowering the weight, it contributes to a high physical tone and well-coordinated work gastrointestinal work. You can adhere to such a way throughout life.

- This is the most reasonable meal plan. Such a diet is suitable for most people. With the help of it you can get rid of extra kilograms, bring your body into a healthy condition or simply teach yourself to the right nutrition. What are the main advantages of this method, and how to properly make a breakfast menu for a week and a month?

What it is

Our usual diet consists of three meals (breakfast, lunch, dinner). In fractional diet, the daily rate is divided into 5-6 small parts. Observing such a regime, a person simply does not have time to get drunk. But it is important to distribute all products correctly. And also do not forget to calculate calories. Carbohydrate products need to eat in the morning, and in the evening to use light proteins.

Benefits

If a person eats 2-3 times a day, it takes about 6-8 hours between meals. In a person during this time there may be a wild feeling of hunger, which pushes into a breakdown and uncontrolled gluttony. The situation is familiar to many when a person really wants to eat and cannot be held. At that moment, he can eat half the refrigerator at a time. After all, he simply cannot think about the right diet. Because in front of his eyes the appetizing burger or sweet cake rises. Later, a person will regret the eaten and about what was broken, but at this point all the harmful products will have time to postpone in the sides.

Appetite and hunger should be monitored by mind. If you correctly divide the daily diet into several parts, then the gap between meals will be reduced to 3-4 hours. During this time, hunger will not have time to turn into an angry beast. Properly considering all the nuances, fractional food for a week and a month is compiled.

It is important to correctly distribute food for the day. Then a person can eat small portions, choosing useful products. Since it will always be fed, in a calm mode, he does not want to break down on sweets and baking or he can stop in time. In addition, it is completely some food for saturation now. Constantly stinging the stomach to the failure, a person stretches him and tends himself to a huge portion. Accordingly, every time you need more and more food for full saturation. It is necessary to control the entire food that is eaten throughout the day. Gradually, the body will get used to sway with a small amount.

Fundamental rules

Before breakfast for 20-25 minutes it is necessary to drink 1 cup of clean water to prepare the gastrointestinal tract.
Exclude all harmful products: baking, sweets, oily, fried, snacks, chips.
All food is divided into small portions. It is necessary to eat 5-6 times a day (3 main reception and 2-3 snacks).
Each reception should be consumed after 2.5-3 hours. At the end of the 3rd hour, light hunger should be felt.
Eating volume for 1 reception should not exceed 500 grams.
It is necessary to take into account the bud (proteins, fats, carbohydrates) and keep their daily standards.
No need to starve. Then the metabolism will slow down.
If you eat at home, choose the plates smaller in size. Gradually, you teach yourself to a small portion.
All food can be decomposed on containers and wear with you.
According to the results of the 2nd weeks, it is necessary to adjust the power, while maintaining proportions.
Love physical exertion.

Fractional food for weight loss is an effective thing for those who are engaged in intensive labor during the day (military, athletes, rescuers).

Calculation of BZHA

proteins - 50%;
fats - 30%;
carbohydrates 20%.

These proportions make up balanced nutrition. If you need to gain muscle mass, then the proportions change:

proteins - 30%;
fats - 10%;
carbohydrates 60%.

It is important to know that in 1 g of protein - 4 kcal, in 1 g of fats - 9 kcal, in 1 g of carbohydrates - 4 kcal. But the grams of the BPU are not the gram of finished products. Each ingredient contains only a few more percent of the desired components.

Video Tutorial: What is

Products

Choosing fractional diet for weight loss, it should be remembered that the main enemy of the diet is carbohydrates. From the menu it is worth removing the following harmful products:

sweet (cakes, candy, cakes);
bread;
pasta;
potatoes;
mayonnaise.

tomatoes;
cucumbers;
cabbage;
pepper;
celery;
broccoli.

Proteins should be useful:

a fish;
eggs;
cottage cheese;
hen;
seafood.

Right fats are linen and olive oil.

Optimal number

You should go right away to a reasonable nutrition scenario. If a person eats too often, it will be difficult for him to keep the desired amount of food within the normal range. Even if the portions are small, and it eats 8 times a day, it doesn't care too much.

It is possible to fill the stomach with vegetables (carrots, cucumber, celery), but such small snacks will not give full saturation. A person will constantly experience an eternal feeling of hunger. The optimal option is 5-6 meals a day, including small snacks.

It is necessary to distribute the food so as not to allow large gaps in time. Do not forget about the total number of food for the whole day. It is also important what exactly you eat. For example, 300 g of vegetable salad will help to lose weight, and the same 300 g of buns will increase the size of the waist.

Nutrition

Fractional nutrition collects contradictory opinions and reviews around the world. Most people do not know how to comply with the power in the work. After all, sometimes there is simply no possibility to eat right. Then the containers come to the rescue, in which you can put the food. There are several options here:

plastic containers;
disposable containers;
special sports bags with tanks;
shakers.

If you prefer conventional plastic containers, then choose expensive and durable to minimize the random discovery and flow. But every night will have to wash them to fill food the next day.

Disposable containers are completely devoid of flaws, except for the flow. They are lungs, a sufficient amount of food is placed in them. Each container can be additionally placed in a plastic bag.

For the organization of serious nutrition, sports bags are suitable in which there are several special containers. If the meal time caught you in transport, use the usual shaker. You can pour liquid food (yogurt or cottage cheese and fruit cocktail).

Diet

What can be prepared during the day so that it is delicious, useful, nutritionally, and all this would fit in the container?

Fractional nutrition mode

In order to see the ambulances, from the very beginning it is necessary to accustom oneself to rational and systematic nutrition:

Breakfast should begin at 7-8 in the morning.
The first snack is about 10 am.
Dining is best at 13:00 day.
The second snack is about 16-17 hours.
Dinner appoint about 19-20 pm.
4 hours before sleep is allowed to make a light snack.

Menu for a week

The menu consists of simple products that can be bought in any supermarket step accessibility. It is recommended to stock with a non-stick coating with frying pan, on which you can fry without oil, as well as a steamer, a brass cabinet or a muctivar.

	Breakfast	Punch 1.	Dinner	Snack 2.	Dinner
Monday	oatmeal with 1-2 slices of chocolate, banana or kiwi, a cup of coffee.	nourishing bars with flakes.	vegetable tomato soup.	1 fruit (kiwi, banana or orange) and green tea.	warm salad of vegetables, 1 cup of kefir.
Tuesday	omelet from 2-3 eggs with fresh tomato and solid cheese sliced, tea.	handful of nuts and an apple.	brown rice with vegetables.	curd casserole with a semolia and fruit.	chicken without skins and stew vegetables.
Wednesday	oatmeal with milk and fruit.	1 boiled egg and cucumber.	baked fish in the oven or pair, salad with peking cabbage, cucumbers and tomatoes.	skim cheese.	fish for a couple and 2-3 tomatoes.
Thursday	rice on a couple, green apple and sweet green tea.	low-fat yogurt and loaf	brown rice with grilled vegetables.	curd casserole with raisins.	seafood with grilled vegetables.
Friday	buckwheat with boiled egg and fresh cucumber.	cottage cheese with dried fruits.	a pair of turkey fillet with baked potatoes without adding oil.	vegetable salad refilled by unsweetened yogurt.	fish baked in the oven with vegetable casserole.
Saturday	wheat porridge with a small amount of butter and unsweetened tea.	kiwi, banana and coffee.	vegetable casserole, baked fish, tea.	seafood and glass of sea.	chicken baked in foil, and sea cabbage.
Sunday	degreased cottage cheese with greens, rye bread with solid cheese and tea.	dried fruits with kefir	mushroom soup with lentils and vegetable salad with radish.	natural yogurt without additives and apple.	baked chicken breast with apples without oil.

In fractional nutrition, all products can be combined with each other and make a menu for weight loss for a month or six months. It is only necessary to take into account the number of buds in the products.

Small notes

Never neglect breakfast.
Do not forget to drink a glass of drinking water before drinking food. Morning food must be saturated with carbohydrates.
Food in the first snack should be easy. Then the metabolism will accelerate, and the amount of energy consumed will decrease.
It is impossible to skip basic meals. Lunch should be not only nutritious, but also useful and tasty. Try to cook all products without adding oil. If they seem too fresh, it is allowed to add a little seasoning.
Evening ration need to be made easy. It is necessary to consume those products that soothe the nervous system. Do not completely give up dinner.

Poriv All like-minded people and readers of my blog! I am glad to meet with you. Today I propose to talk on a very useful topic - fractional meals for weight loss menu for a month. The topic is quite interesting for people who want to lose weight and for adherents of a healthy lifestyle.

Better less and more often

Our intensive pace of life, unfortunately, imposes an imprint on how and what we eat. Most often we take food 1-2 times a day, on the run, at different times, in general, when you succeed.

Nutritionists, gastroenterologists have a long time ago beaten in the bell and urge us to eat right, which means that a certain time set for this, to eat at least five times a day, reduce big breaks between meals, if possible, eliminate rapid carbohydrates from their diet, And there is more fiber, reduce large portions of food.

Fractional food is a perfectly established system for meals, which will help to lose weight, establish metabolic processes in the body, remove toxins and slags, put pressure to normal, improve the condition of the skin, to improve in general, get rid of the feeling of fatigue and bad mood.

What does it mean fractionally?

The essence of the fractional nutrition method is to eat small portions 5-6 times a day, every 2-3 hours, do not bring themselves to feeling of hunger so that the fat do not accumulate in the body about the reserve.

The size of the eaten portion must "be placed" in your palm, well, or in a small pector. Reduce the size of the portion (if they differ significantly from your today) is gradually. Experiments prove the ability to easily reset from 5 to 10 kg per month (results depend, of course, from the source data and personal), following the basic rules of fractional nutrition.

Benefits of fractional nutrition

This type of food intake contributes to a smooth gradual transition of the organism to another power mode, allows you to gently reduce the calorieness of food and its volume, without burning itself hunger and not bringing the body to stress.

Fabric nutrition helps to establish insulin levels in the blood.

All the exchange processes of the organism are launched, the possibility of overloading and failures of the gastrointestinal tract is excluded.

Nutrient elements obtained with food are digestively and quickly.

With a fractional food style for weight loss, it is assumed that you should always be present. Calculation of the daily calorie rate must be treated according to the formula, applying their personal data.

This mathematical calculation is quite simple, so try to do it yourself. Suppose your daily calirage was 1500 kcal, it means that this value you should divide the number of meals per day and take into account the result in the preparation of your everyday menu.

Optionally, all food intakes must be the same by calories, it is better to distribute most of the calories in the morning.

General rules of ration

As with all other diet and, in general, in proper nutrition in the fractional diet are not recommended (and it is better to be excluded at all) the following products:

Fast food;
Semi-finished products;
Cakes, pastries, candy, sugar;
Doba and all fast carbohydrates;
Fried dishes;
All sorts of snacks;
Ketchup, mayonnaise, sauces;
Sweet carbonated and non-carbonated (juice) drinks.

Slow carbohydrates are charged with energy in the morning. Preferably there are vegetables, bird and fish cooked for a pair. Eat a lot of salads, greenery, cabbage, also useful stew vegetables.

Do not use "starch" food. If you eat bread - choose species made from coarse grinding flour.

The last meal must be as easy as possible (very useful, for example, drink a glass of kefir). Eat cottage cheese and other useful dairy products.

Download the caloric calorie sign on the Internet, have it always with you - it will be easier for you to control the calories you eaten.

An example of a menu for a month

It is not so difficult to eat according to this principle, as it seems, at first glance, the whole thing is the habit, but those results that I am sure you will get the feeling of lightness and contentment by yourself, are worth trying. To make it easier for you to start, below I described the approximate menu for a month, you can use it or, taking it as a basis, make up your own.

Day 1

Breakfast 8.00: oatmeal on water with fruit;
Snack 11.00: grain bun, natural yogurt;
Lunch 13.00: Chicken breast for a pair, a graded bean salad, refilled by olive oil;
Snack 16.00: herbal tea, prunes;
Dinner 19.00: boiled egg, boiled fish, a grocery salad, tired by almond oil (or olive);

Day 2.

Breakfast 8.00: Toast with butter and solid cheese;
Snack 11.00: Peanut's handy;
Lunch 13.00: Grilled beef steak, stew vegetables;
Snack 16.00: apple;
Dinner 19.00: omelet, boiled chicken breast, cucumber;
Second dinner 21.00: cup of kefir.

Day 3.

Breakfast 8.00: Cottage cheese with sour cream and raspberries;
Snack 11.00: banana;
Lunch 13.00: soup with chicken meatballs, wholegrain bread, fried eggs from two eggs;
Snack 16.00: almonds;
Dinner 19.00: Vegetable salad refilled by olive oil, buckwheat porridge, turkey steak;
Second dinner 21.00: cup of kefir.

Day 4.

Breakfast 8.00: Cheesecakes with Malina;
Snack 11.00: wholegrain bun with disadnant yogurt;
Lunch 13.00: Couscous with butter, chicken chop, tomato, cucumber;
Snack 16.00: kuraga, green tea;
Dinner 19.00: Fish for a couple, stew from vegetables;
Second dinner 21.00: cup of kefir.

Day 5.

Day 6.

Breakfast 8.00: oatmeal with honey;
Snack 11.00: fig;
Lunch 13.00: Chicken broth with crackers, carrot salad and prunes with garlic and sour cream;
Snack 16.00: Morse from berries;
Dinner 19.00: Boiled beef, Caprese salad with tomatoes and mozzarella;
Second dinner 21.00: cup of kefir

Day 7.

Breakfast 8.00: Curd casserole with sour cream;
Snack 11.00: green tea with marshmallows;
Lunch 13.00: vegetable soup, low-fat ham, boiled egg, cucumber;
Snack 16.00: unsweetened yogurt, apple;
Dinner 19.00: Boiled fish, broccoli for a pair, refilled with lemon juice;
Second dinner 21.00: cup of kefir.

Day 8.

Breakfast 8.00: Cottage cheese with honey and nuts;
Snack 11.00: herbal tea with a piece of bitter chocolate;
Lunch 13.00: Chicken broth, fish memeters, vinaigrette;
Snack 16.00: Kuraga;
Dinner 19.00: beef steak, grated carrot salad with prunes apples;
Second dinner 21.00: cup of kefir.

Day 9.

Breakfast 8.00: Omelet with cheese;
Snack 11.00: strawberry, raspberry, blueberries;
Lunch 13.00: noodles with chicken, cabbage rolls;
Snack 16.00: carrot casserole;
Dinner 19.00: Salmon steak, olives, tomatoes;
Second dinner 21.00: cup of kefir.

Day 10.

Breakfast 8.00: Oatmeal Fritters with Banana;
Snack 11.00 yogurt with cereals;
Lunch 13.00: spinach soup, chicken breast frrqes, stewed with vegetables;
Snack 16.00: tea with honey, unsweetened cookies;
Dinner 19.00: Avocado salad with carrots under olive oil, boiled beef;
Second dinner 21.00: cup of kefir.

Day 11.

Breakfast 8.00: Corn porridge on milk with grapes;
Snack 11.00 coffee with a piece of solid cheese;
Lunch 13.00: Broccoli soup, chicken cutlet, stewed cabbage with mushrooms;
Snack 16.00: yoghurt unsweetened, nectarine;
Dinner 19.00 Salad "Caesar", a piece of whole grain bread;
Second dinner 21.00: cup of kefir.

Day 12.

Breakfast 8.00: boiled egg, a slice of low-fat bay, toast with oil, cocoa;
Snack 11.00 cup of fresh juice, oatmeal biscuits;
Lunch 13.00: Shattered soup, steam fish, radish salad;
Snack 16.00: a glass of strawberries with low-fat yogurt or sour cream;
Dinner 19.00 vegetable pilaf with chicken, salad from a mixture of greenery;
Second dinner 21.00: cup of kefir.

Day 13.

Breakfast 8.00: Manna porridge, grapefruit fresh juice;
Snack 11.00: compote, a bunch of solid grain;
Lunch 13.00: Beetal soup, baked chicken breast under cheese;
Snack 16.00: cheesecake, green tea;
Dinner 19.00 Stewed beans in tomatoes with garlic and parsley, omelet;
Second dinner 21.00: cup of kefir.

Day 14.

Breakfast 8.00: Hercules porridge on water with cranberries;
Snack 11.00: fruit salad refilled by yogurt;
Lunch 13.00: Mushroom Jushnaya, Warm Chicken Salad;
Snack 16.00: cocoa;
Dinner 19.00 Makarona "Al Dente" with cheese and greens, tuna;
Second dinner 21.00: cup of kefir.

The menu of the third and fourth week can be repeated according to the previous two. Try this fractional power to slimming the menu for a month and make sure its effectiveness. Do not forget about clean drinking water at least 1.5 liters per day.

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Share your results, write the recipes for useful dietary dishes in the comments that would come under the diet of fractional nutrition. Newbies, subscribe to blog update and share information on social networks. See you soon!

Sincerely, Vladimir Maner

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