Fractional nutrition for weight loss: the optimal menu for the week and month

By fractional nutrition is meant a change in the scheme of food intake from three meals a day, implying a large volume of servings, to multiple meals (from six times a day), but with more modest portions.

As a result, from one meal to another, you must wait a maximum of 4 hours.

In parallel with this, one can only slightly correct the list of consumed products in accordance with the norms of healthy nutrition, but deliberately restraining oneself in the consumption of a particular product will not arise.

Operating principle

This style of food can reduce the number of calories consumed during the day.

This is because between frequent meals the body does not have time to get hungry. And in the satiated state, at least 15% less calories are absorbed in comparison with the state of hunger.

That is, the total amount of food decreases, but the body does not experience stress (and stress conditions make weight loss more painful than it could be in principle).

Pros and cons of the method of fractional power

Nutrition in accordance with the above scheme allows not only to overcome the problem of overweight, but also to overcome gastritis, colitis or ulcers. This contributes to the absence of gastrointestinal overload.

But it is precisely the insufficient amount of sugar in the blood that provokes the emergence of hunger and the subsequent overeating.

The body in a hungry state seeks not only to close the already existing nutrient deficiency, but also to stock up on the future. If you feed the body before the onset of hunger, then you can "reassure" the system of regulation, which will cease to stock up for a rainy day. In addition, fractional nutrition contributes to the acceleration of metabolism.

Salads and a variety of vegetable, cereal dishes become more relevant for fractional nutrition, which means that fiber and slower carbohydrates will be consumed in greater amounts, which block the feeling of hunger and normalize the internal GI tract flora.

The psychological component is also significant - awareness of the proximity of the next snack allows you not to overeat.

Frequent snacks help to avoid feelings of drowsiness and reduced performance after eating. As a consequence, it is not the accumulation of fat, but the active use of the energy received.

Problems with falling asleep disappear. Sleep becomes strong and healthy, which also has a positive effect on weight loss.

The only disadvantage of this approach to nutrition is its poor compatibility with the working rhythm of most people. But it can rather be called a lack of modern lifestyles, than a lack of fractional power.

The subtleties of the correct transition to fractional power

You can not call the unsystematic absorption of food throughout the day in unlimited doses fractional food. There are a number of rules, the observance of which makes this system really effective:

1. The total caloric content of meals eaten per day should not exceed the daily rate.
2. The volume of one serving (one meal) is equal to the 1st glass. For more convenience, you can simply find a bowl (or other dishes) of the appropriate size and use it during meals. With such modest quantities it will not be difficult to take along food trays with snacks to work or study.
3. For breakfast, lunch and dinner should try to provide yourself with hot dishes.
4. During breakfast, you can eat a little more densely.
5. Additional meals should be evenly distributed between meals with hot dishes. As soon as the most convenient diet is found, it is recommended to adhere to it daily (that is, breakfast, lunch and dinner, as well as intermediate food breaks occur at the same time +/- 20 minutes).
6. Most of the carbohydrate-containing products is desirable to use in the morning. Later it is necessary to reach for proteins and fiber.
7. Intermediate meals can not be filled with chips, chocolates, salted nuts, etc. They give more fat than satiety. The situation with the attempt to replace a hot dish with a burger is similar.
8. It is important to monitor whether enough vitamins, trace elements and other substances needed by the body are used.
9. About 2 liters of water should be consumed daily. It is best to drink one glass of water (not tea, coffee, juice, etc., namely water) for half an hour before meals. This not only replenishes the supply of fluid, but also has a beneficial effect on digestion.

Among other things, you need to bear in mind that this version of weight loss is designed for the long term, although it gives a stable weight loss while observing all the rules.

First of all, the only limitation with fractional feeding is to reduce the size of consumed portions. The diet itself initially does not usually change as long as the body does not get used to the new diet.

But even then, any changes and restrictions in this regard are made at will. Truly, this approach begins to work only when a certain regime and a certain diet are established.

Only after that the weight starts to leave. Therefore, it is clear that there will not be a quick result here, but it will be reliable and will not harm health.

Start the transition to a fractional diet for weight loss is best in solitude and on weekends. This will allow you to feel which mode is right for you, without losing touch on those around you who will eat in their rhythm. Gaps can be absolutely any from two to four hours.

If on workdays there is a heavy workload, then you should put "reminders" on your phone.

Features of the diet

The range of consumed products is determined primarily by yourself. In order not to cause additional stress by refusing your favorite delicacies, you need to take what you like, but in strictly limited quantities and in accordance with the diet chosen.

However, you can still modify your diet a bit: ordinary chocolate should be replaced with bitter, purchased cookies - homemade, salted and roasted nuts - fresh (and not eaten all at once, but only a few), black tea - with red, green, white, instant coffee - on the natural.

But to abandon sugar in favor of sugar substitutes is not necessary. More precisely, such a decision would do more harm than good. It is better to try honey (in small quantities).

Since during breakfast it is allowed to "poke" a little in the sense of carbohydrate content, then you can use: porridge, muesli, whole-grain bread. This will allow to stock up on energy.

During lunch or dinner, it is advisable to reach for proteinaceous: cottage cheese, omelette, fish. For lunch, it is desirable to add more vegetables (soup or meat stew with vegetables).

Later in the evening, steamed vegetables, kefir and unsweetened fruit will do. It is desirable to prefer vegetables that do not contain starch.

Sometimes you can add to the diet of dried fruit.

Weekly menu on the fractional power system

The following weekly fractional meals menu, which is designed for a six-meal meal:

• breakfast;
• lunch;
• dinner;
• afternoon snack;
• dinner;
• evening snack

1, 3, 5 meals are basic and should be a little more satisfying.

Evening snack involves a glass of yogurt or kefir (1-2 hours before bedtime).

The time between meals is supposedly 3 hours (but this can be adjusted according to your own schedule).

The menu for the next week (with the list and quantity of necessary products) is desirable to rewrite or print, and always have it with you, so as not to buy too much in the store. The menu must (!) Be diverse.

The menu below can be used as a guide, and can be used as a model for creating your own.

Apply fractional nutrition for weight loss, the menu for the week following.

Monday:

1. Hercules porridge, a piece of bread, juice;
2. Cottage cheese with dried fruits;
3. Chicken broth vegetable soup (and with small pieces of chicken meat), bread;
4. 2 pears and yogurt (250 ml);
5. Vegetable stew and rice (bread is possible, but better not);
6. A glass of kefir.

Tuesday:

1. Buckwheat and scrambled eggs, bread, tea;
2. A piece of boiled fish, a little salad;
3. Chicken breast with salad, bread;
4. An apple and a pair of loaves;
5. Vegetable casserole;
6. Drinking yoghurt.

Wednesday:

1. Omelet, bread, juice;
2. Banana puree with nuts;
3. Beetroot, bread, tea with a couple of cookies;
4. Berry mousse;
5. Fish baked with vegetables;
6. Kefir.

Thursday:

1. Muesli with milk;
2. Vegetable salad and a slice of cheese, juice;
3. Borscht on beef broth, bread, tea;
4. A glass of kefir;
5. Mushrooms with vegetables and herbs;
6. Drinking yoghurt.

Friday:

1. Coffee and 2 wholemeal bread sandwiches with butter;
2. Low-fat cottage cheese with honey;
3. Lazy cabbage rolls (without bread);
4. Coffee with milk and a pair of crackers;
5. 2 boiled eggs and salad;
6. Ryazhenka.

Saturday:

1. Oatmeal with fruit pieces, bread;
2. Fish salad, orange juice;
3. Chicken fillet with sauce, bread;
4. Banana;
5. A piece of baked halibut fillet;
6. Kefir.

Sunday (combined day - favorite dishes from the weekly diet).

Fractional slimming diet: monthly menu

1st meal (breakfast)

At the beginning of the day you need to put on complex carbohydrates.

It is recommended for breakfast to postpone the tasting of pastes, bitter chocolate, or even a piece of cake (but only one, and only as a last resort).

1st week: bran bread with juice; oatmeal with fruit; honey pancakes; cottage cheese casserole; buckwheat porridge with milk; 2 croissants for tea; pancakes

Week 2: wholegrain sandwiches with cheese; buckwheat with butter; Hercules fritters; dried fruit and a glass of milk; French toast coffee toasts; semolina; honey croissants (2 pieces).

Week 3: honey pancakes; oatmeal porridge with butter; whole grain bread and cheese sandwiches, juice; buckwheat porridge with milk; semolina with fruit; milk rice porridge; pancakes with cheese for tea.

Week 4: prunes (up to 10 pieces) and a glass of milk; buckwheat porridge with butter; Hercules fritters; boiled brown rice with seasoning; toast with egg; pancakes; milk with homemade cookies.

2nd meal

Minor, easy. It includes dishes mainly of plant origin. Meals can be completed with fermented milk products.

1st week: banana; 2 pears; seaweed salad; fruit salad; dried apricots (6-7 pieces); walnut (20-30 gr); kefir.

Week 2: grapes; "peanut" (without heat treatment); salad of cabbage leaves with kefir; prunes; oranges; fruit salad; seaweed salad.

Week 3: curd with sour cream; kefir; banana; blueberries; compote with two cookies; ryazhenka; pamela.

Week 4: dried fruit compote; Swiss cheese; 2 pears; kefir; beetroot salad; cranberries; grapefruit juice.

3rd meal (lunch)

Basic, tight. Point of balance. It is desirable to combine a high content of protein with fiber.

Week 1: pork chop with seasonings; several boiled eggs; tofus tomatoes; meat stew; mashed potato soup; soup with canned fish; boiled lentils with grilled.

Week 2: Vegetable stew with beef sirloin; meat casserole; lazy cabbage rolls; green beans with mushrooms; pilaf; beetroot soup; sushi

Week 3: vegetable stew with steak; borscht on beef broth; meatloaf; fish salad; beef chop; vegetable soup in chicken broth; bean stew in tomato sauce.

Week 4: Mashed Potato Soup; steak; lazy cabbage rolls; boiled beans with fried meatloaf; Miso soup; mushroom soup.

4th meal

Minor, easy. Filling is similar to the 2nd meal.

5th meal (dinner)

Basic, tight. It is desirable to lean on protein foods. Prohibited sweets, starch and flour products. Most suitable meat fillet, eggs, fish. Dishes can be embellished with whole grain bread and vegetable salad.

Week 1: turkey fillet stew; baked halibut with bread and soy sauce; omelet with vegetable salad; cottage cheese with Greek yogurt, potatoes baked in cheese; beef stew with egg and zucchini; omelet with mushrooms.

Week 2: Smoked squids salad; mashed potatoes with milk and braised mushrooms; boiled meat balls with egg; steamed chicken cutlets; jellied fish; baked yellowfin tuna fillet.

Week 3: canned sardines with boiled rice; salad with mushrooms; roast beef; steamed beef patties; stewed vegetables with mushrooms; chicken fillet with sauce and bread; jellied fish

Week 4: mushroom casserole; baked fish with vegetables; Julien; pepperoni; chicken breast fillet with stewed vegetables; 2 boiled eggs with bread; omelet with vegetables.

6th meal (last)

Non-core but mandatory.

What can you achieve?

The most active weight loss is observed during the first month: up to seven kilograms. Further weight loss is stable, but not so intense: 3-4 kg per month. Weight loss will continue until the physical form returns to normal.

Features of the process in each case will depend on the list of products used, the initial weight, level of physical activity and other significant points.

Reviews on the effectiveness of the fractional nutrition system for weight loss

It is common for each person to adhere to a certain nutrition system, and it is quite likely that fractional nutrition is not suitable for everyone, which means that feedback will not always be positive. However, quite precisely, the observance of the principles of fractional nutrition did not harm anyone.

Here are some of the available reviews about this food system:

In the next video information about who is suitable fractional food, and who does not.

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