In the hope of a surprising result, do not think that small portions will make you hungry and you will want to eat constantly, feel free to switch to fractional meals to lose weight - the menu for a week can be five or even six. meals a day. If your routine consists of a traditional breakfast, lunch, and dinner, then there are too long breaks in between, making you want to eat half the contents of the refrigerator. Portion meals do not allow a person to experience the unpleasant sensation of an empty stomach.
What is fractional nutrition?
Most people trying to lose unnecessary pounds turn to diet, hoping that this will save them from trouble for good. However, to keep the weight off, you need to completely rethink your regimen. Fractional nutrition is a way to reduce body weight, in which the number of meals is significantly increased, but the portions containing foods that are useful for the body are reduced. Many times, a person needs much less food than he intends to eat.
Beginning
Eating small meals to lose weight is very effective because it prevents the production of hormones responsible for appetite. For patients with gastrointestinal problems, doctors prescribe this feeding method. The blood sugar level is maintained, which also affects the absence of a constant feeling of hunger. The principles of fractional nutrition are as follows:
- Eat at least 5 times a day. If eating at home is not possible, prepare the food and sort it into containers.
- The portions must be uncomfortable.
- You should compose the menu based on the daily calorie requirement and not exceed it.
Rules
Oddly enough, you can control your appetite by increasing your meals. The menu, however, must be correct. However, you cannot turn this way of eating into a continuous eating of something. The digestive system, in the absence of rest, simply will not be able to assimilate the nutrients. The rules of fractional nutrition for weight loss look like this:
- Make a menu for yourself and write it down in detail. The breaks should not be longer than 3 hours.
- Calculate your calories. In addition to the total amount, you need to divide the daily servings into equal calories.
- Use product compatibility sheets when writing menus. Give up the harmful.
Serving weight
If there are a lot of meals, then they should not be large, otherwise you will not get the desired effect. You can visually determine the amount with an ordinary glass - it should be filled almost to the end. The weight of the portion with fractional meals does not exceed 250 g, but may be less. This includes all the food on your plate in front of you. This is enough to satisfy hunger and not eat too much. You also need to drink large amounts of water throughout the day.
fractional food menu
An unhealthy appetite that dominates a person's desire to look in the refrigerator over and over for tasty things lurks in summer and winter, any day or month. You can only beat him by giving him what he demands: food! The menu of fractional meals for the week is compiled for the purpose of convenience - you don't have to think every day about what to eat to lose weight. Some foods in the diet may be unique, while others may be repeated in 7 days.
Six meals a day to lose weight.
Those who want to lose weight will have to choose: eat a few times a day or eat frequently, but in modest portions. Six meals a day to lose weight is designed for those who prefer the second option. With this scheme, you just won't have time to be hungry. A rough menu of fractional foods for weight loss for a week looks like this:
1 day
- Breakfast: an apple, 200 ml of skim milk, 25 g of cereal.
- Lunch: 100 g of cottage cheese, banana, unsweetened tea.
- Lunch: vegetable salad, 120 g of boiled buckwheat, 2 chicken cutlets, 200 ml of kefir.
- Snack: 30 g of low-fat cheese, a slice of whole wheat bread, fruit.
- Dinner: sorrel soup, fresh vegetables, 200 ml of water, a slice of bread.
- Snack: cucumber, 250 ml of kefir.
2nd day
- Breakfast: oatmeal with a handful of berries, fruit, 250 ml of low-fat milk.
- Lunch: 120 g of yogurt, 25 g of cheese, coffee with 2 oatmeal cookies.
- Lunch: mashed potatoes, white chicken meat, fresh vegetables, 250 ml of kefir.
- Snack: 120 g of skimmed yogurt with fruits, tea.
- Dinner: salad with vegetables, cheese, bulgur and herbs, 60 g of bread.
- Snack: tomato, 100 g of cottage cheese.
Day 3
- Breakfast: pancakes with raisins and whipped cream, coffee without sugar.
- Lunch: 100 g of cottage cheese with fruits.
- Lunch: potatoes boiled until soft - 2 pieces, chicken meatballs - 2 pieces, greens.
- Snack: sandwich of whole wheat bread with ham and tomato, orange, tea.
- Dinner: 2 cheese and tomato sandwiches, cold cucumber soup.
- Snack: kefir.
4th day
- Breakfast: rolled oats with 0. 5% milk, coffee without sugar.
- Lunch: a sandwich with lettuce, tomato and paprika.
- Lunch: fish baked in foil with cheese, 125 g of rice, greens, kefir.
- Snack: fruit salad with the addition of cottage cheese.
- Dinner: vegetable salad with couscous, a slice of bread, a handful of berries, tea.
- Snack: kefir.
Day 5
- Breakfast: boiled egg, a slice of bread, coffee with 1 tsp. Sahara.
- Lunch: 30 g of cheese, 120 g of natural yogurt, tea with 2 oatmeal cookies.
- Lunch: vegetable lasagna, apple, 250 ml of water.
- Snack: raspberry ice cream, coffee.
- Dinner: a slice of ham cake, vegetable salad, 250 ml of wine.
- Snack: kefir, pear.
6th day
- Breakfast: porridge, coffee.
- Lunch: yogurt, apple.
- Lunch: baked turkey with rice, tomato, cucumber, bread, tea.
- Snack: dessert based on strawberries and skimmed yogurt.
- Dinner: Caesar salad with chicken breast, bread, tea.
- Snack: kefir.
Day 7
- Breakfast: yogurt, tea.
- Lunch: 30 grams of cheese, a slice of bread.
- Lunch: broccoli soup, beef stew, 250 ml of water.
- Snack: fruit salad.
- Dinner: baked fish, tomato, cucumber, tea.
- Snack: milk 0, 5%, berries.
Five meals a day to lose weight.
To lose weight, food and drink should be enough, but not excessive. Five meals a day to lose weight will also be an excellent option, and making a menu for him is not difficult. Rely on six meals a day, cutting out one meal and changing the timing slightly. Don't cut back on your calories, but don't overdo it. Don't be afraid to supplement your regular tomatoes with cauliflower cucumbers, broccoli, celery, and other less popular greens. However, do not get carried away by a product like beets: due to the excessive sugar content, they can increase your appetite.
Fractional Nutrition Recipes
When you're lazy to cook, ready-made yogurts and cottage cheese come to the rescue. A fractional diet for weight loss allows the use of low-fat fermented dairy products. However, for lunches and dinners, you still have to work hard. Fractional meal recipes involve baking or boiling food. Eating, for example, baked fish will be healthier and tastier than tasting its fried version.