Hoping for a mind-boggling result, don't think that small portions will make you hungry and make you want to eat all the time. For weight loss, switch to fractionated meals - the menu for a week may include five or even six meals a day. If your routine consists of traditional breakfast, lunch and dinner, then there are too long breaks in between, which makes you want to eat half the contents of the refrigerator. Portioned meals do not allow the uncomfortable feeling of an empty stomach.
What is Fractional Diet
Most of the people trying to lose unnecessary pounds resort to dieting in the hopes that it will save them from the problem forever. However, in order to maintain the weight, you need to completely rethink your diet. Fractional nutrition is a way of reducing body weight, in which the number of meals increases significantly, but the servings themselves, which contain foods useful for the body, are reduced. Often times, a person needs a lot less food than they would like to eat.
Principles
Eating small meals for weight loss is very effective as it prevents the production of hormones that are responsible for appetite. Doctors prescribe this method of feeding for patients with gastrointestinal problems. The blood sugar level is maintained, which also affects the lack of a constant feeling of hunger. The principles of fractional nutrition are as follows:
- Eat at least 5 times a day. If it is not possible to eat at home, prepare the food and sort it into containers.
- The portions should be awkward.
- You need to 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. However, the menu must be correct. However, you cannot turn this type of eating into continual eating of something. The digestive system simply cannot absorb nutrients without rest. The rules of fractionated diet for weight loss look like this:
- Put together a menu and write it down in detail. The breaks should not be longer than 3 hours.
- Calculate your calories. In addition to the total, you need to divide the daily servings into equal calories.
- Use product compatibility sheets when writing menus. Give up the harmful.
Portion weight
If there are a lot of meals, they shouldn't be large, otherwise you won't get the desired effect. You can visually determine the amount with an ordinary glass: it should be filled almost to the end. The portion weight for part meals does not exceed 250 g, but can also be less. This includes all of the food on your plate in front of you. This is enough to satisfy hunger and not overeat. You also need to drink plenty of water throughout the day.
Fractionated food menu
An unhealthy appetite that prevails over a person's desire to keep looking in the refrigerator in search of delicious things that haunted in summer and winter, every day and every month. The only way to overcome it is to give it what it wants - food! The weekly menus are put together for convenience: you don't have to think about what to eat every day to lose weight. Some meals in the diet can be one-time while others can be repeated within 7 days.
Six meals a day for weight loss
If you want to lose weight, you have to decide: eat a few times a day or eat often, but in modest portions. Six meals a day for weight loss are for those who prefer the second option. With this scheme, you simply don't have time to get hungry. An approximate menu of fractionated foods for weight loss for a week looks like this:
1 day
- Breakfast: an apple, 200 ml of low-fat milk, 25 g of cereal.
- Lunch: 100 g of cottage cheese, banana, unsweetened tea.
- Lunch: vegetable salad, 120 g of boiled buckwheat, 2 chicken schnitzel, 200 ml of kefir.
- Afternoon snack: 30 g low-fat cheese, a slice of grain bread, fruit.
- Dinner: sorrel soup, fresh vegetables, 200 ml of water, a slice of bread.
- Snack: cucumber, 250 ml of kefir.
2 day
- Breakfast: oatmeal with a handful of berries, fruit, 250 ml of low-fat milk.
- Lunch: 120 g yogurt, 25 g cheese, coffee with 2 oat biscuits.
- Lunch: mashed potatoes, white chicken, fresh vegetables, 250 ml of kefir.
- Afternoon snack: 120 g low-fat yogurt with fruits, tea.
- Dinner: salad made from 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, unsweetened coffee.
- Lunch: 100 g of cottage cheese with fruits.
- Lunch: soft-boiled potatoes - 2 pcs. , Chicken meatballs - 2 pcs. , Vegetables.
- Afternoon snack: Grain bread sandwich with ham and tomatoes, orange, tea.
- Dinner: 2 cheese and tomato sandwiches, cold cucumber soup.
- Snack: kefir.
4th day
- Breakfast: oatmeal with milk 0. 5%, coffee without sugar.
- Lunch: a sandwich with lettuce, tomatoes and peppers.
- Lunch: fish baked in foil with cheese, 125 g rice, vegetables, kefir.
- Afternoon snack: fruit salad with cottage cheese.
- Dinner: vegetable salad with couscous, a slice of bread, a handful of berries, tea.
- Snack: kefir.
Day 5
- Breakfast: hard-boiled egg, a slice of bread, coffee with 1 tsp. Sahara Desert.
- Lunch: 30 g cheese, 120 g natural yoghurt, tea with 2 oatmeal cookies.
- Lunch: vegetable lasagne, apple, 250 ml of water.
- Afternoon snack: raspberry ice cream, coffee.
- Dinner: a piece of ham pie, vegetable salad, 250 ml of wine.
- Snack: kefir, pear.
6th day
- Breakfast: oatmeal porridge, coffee.
- Lunch: yogurt, apple.
- Lunch: baked turkey with rice, tomato, cucumber, bread, tea.
- Afternoon snack: strawberry and low-fat yogurt dessert.
- 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, braised beef, 250 ml of water.
- Afternoon snack: fruit salad.
- Dinner: baked fish, tomato, cucumber, tea.
- Snack: milk 0. 5%, berries.
Five meals a day for weight loss
To lose weight, you should eat and drink enough, but not too much. Five meals a day for weight loss is also an excellent option, and it is not difficult to create a menu for him. Rely on six meals a day, remove one meal and move time slightly. Don't cut down on your calories, but don't overdo it. Don't be afraid to add cucumber, cauliflower, broccoli, celery, and other less popular vegetables to your usual tomatoes. However, don't get carried away with a product like beets: due to the excess sugar content, they can increase your appetite.
Fractional Diet Recipes
If you're too lazy to cook, ready-made yogurts and cottage cheeses come to the rescue. Fractional diet for weight loss allows the use of low-fat fermented milk products. However, you still have to work hard for lunch and dinner. Fractional meal recipes involve baking or cooking food. For example, eating baked fish is healthier and tastier than trying the fried version.