Far it is no secret that the fractional nutrition for weight loss is used in the development of virtually all diets. Eat food in small portions, you can not only get rid of extra pounds, but also to restore the digestive system, the liver. You want to improve your health, the fractional food diet must become a way of life and not a temporary fad. Otherwise, the lost weight quickly returns back, and every effort will be held wasted.
Fractional nutrition — what is it?
The principle of the fractional power is simple — it is necessary to eat food in small portions. Meals are conducted hours, in accordance with the established regime.
On the note! Three nutrition is not enough to satisfy all the needs of the organism. Much more useful, if the intervals between meals are small.
So, the fractional food allows the person to eat the same amount of calories per day, as usual. Only the whole amount of food is divided into 3 and 5-6 servings. In this case, without a violation of the usual diet, and not restrictive on the food, you can lose those extra pounds.
The basic principles of
The main principles of the fractional power, are:
- the frequency of consumption of meals to 5-6 times per day;
- serving small — to 300 g;
- eating meals at a certain time — every day at the same hours;
- it is desirable to exclude from the diet of harmful products or limit their consumption;
- the menu should be balanced with the right ratio of proteins,fats and carbohydrates.
If it is not possible to weigh portions, you can determine its size visually. It should be in the palm.
On the note! There is a view that reduced together fists show what the volume of the stomach in humans.
If you eat a fractional, then the food get into the stomach in small quantities, is digested faster than large quantities of food. As a result the digestive system works stably, without clogging the bowels. This allows you to avoid the bloating, nausea and other symptoms of the interruption of the work of the organs of the digestive system. And thanks to the frequent diet will not feel the hunger pangs.
And even a few useful tips when adherence to the diet in accordance with the rules of the fractional power:
- breakfast — most important meal, which they do not neglect;
- before each ingestion of food it is worth it to drink one glass of water to get enough of serving a smaller volume and speed up the process of weight loss;
- breakfast must be nutritious and contain a lot of carbohydrates;
- main meal to skip, is prohibited;
- dinner should be easy and food should be chosen so as to soothed the CNS and is not loaded digestive system.
Hold fractional food should be not for a week or a month but a lifetime. Just so you can improve your health, restore the body and lose weight without the return of excess weight.
Main products
Eat fractional, it is possible to consume any food. But only reach benefit from the meals, it is important to follow the principles of healthy nutrition.
What foods are beneficial for the human body:
- vegetables is a good source of vitamins and fiber, contains a minimum of calories (in some diseases it is necessary to limit the consumption of spicy and acidic kinds of vegetables);
- fruits and berries — along with vegetables, enriches the body with vitamins, fiber and other beneficial elements;
- greens — according to the useful properties surpass even vegetables;
- meat, fish, seafood are rich in protein, best eaten in the cooked form or baked in a brass housing;
- dairy products — are useful in particular dairy products contain a lot of calcium has a beneficial effect on the musculoskeletal muscular system.
It is desirable that all the products are natural, without chemical additives.
What products should be restricted?
If the fractional nutrition is used as a diet for weight loss, speed up the process by the exclusion from the diet of certain foods. These include:
- sweets;
- confectionery;
- farinaceous dishes;
- fried and fatty foods;
- semi-finished products;
- foods with lots of dyes and other chemical additives;
- acute and smoked foods.
Under the ban also carbonated drinks and alcohol.
Menu for the week
To better understand, what is the fractional nutrition for weight loss, consider the menu for the week in the table.
|
Days of the week |
Food |
|||||
|
Breakfast |
Applesauce |
Lunch |
Snack |
Dinner |
Nosh |
|
|
Monday |
Oatmeal with grated apple, tea |
With low fat natural yoghurt, rye bread |
Chicken soup, vegetables |
Vegetable salad, tea |
Vegetable ragout |
Cottage cheese with honey, green tea |
|
Tuesday |
Buckwheat on the water, a glass of yogurt |
Baked apple with honey |
Vegetable soup-puree, cooked rice, fish fillets, jelly |
Apple with carrot split |
Meat steam cutlets, vegetable salad, tea |
With low fat natural yogurt without fillers |
|
Wednesday |
Bran with fruit, tea and the herbs |
Orange, grapefruit |
Pumpkin soup in the form of puree, vegetarian rice, juice |
Fish souffle, cucumber |
Salad "Caesar" with olive oil, tea |
Yogurt with a small percentage of fat |
|
Thursday |
Oatmeal, plain yogurt |
Fruits and berries |
Cooked chicken meat, tomatoes, tea |
Vegetable salad |
Buckwheat with boiled fish, salad of beets and greens |
Watermelon |
|
Friday |
Scrambled eggs, tomato, coffee |
Tangerine or orange |
Soup with vegetables and meatballs, rye bread, tea |
Popsicles puree |
Flakes of wheat, turkey, tea |
A glass of yogurt |
|
Saturday |
Muesli, tea with honey |
Tuna and tomatoes |
Vegetable soup, mushrooms with onions, fried, black bread |
Soft-boiled eggs |
Fish fillets with rice, cottage cheese, tea |
Low fat yogurt |
|
Sunday |
Porridge rice with milk, chicory |
Orange |
Ear, flakes of wheat, apple juice |
Yogurt |
Boiled egg, vinaigrette, rye bread, tea |
Kefir |
The Menu for the month
Using the estimated weekly menu, described above in the table, it is possible to month after month to observe the regime of the fractional power, so only small adjustments, to diversify the diet. For example, to vary the types of vegetables and fruit, if it is desired to change the meat, fish, cottage cheese, yogurt, yogurt and so on.
If you want to continue fractional nutrition for weight loss create a diet for a month is better in advance.
Fractional nutrition for weight loss: recipes
There are plenty of recipes of dishes that you can include in the weekly menu in the fractional nutrition for weight loss. They are all simple and do not require any complex manipulation. Proper nutrition — it is not monotonous and boring diet. Below presents a few recipes that will help you in this to make sure.
Scrambled eggs with sweet pepper
For the preparation of fine, very tasty and useful omelette need the following products:
- egg — 2 pcs;
- milk — 0,5 article;
- Bulgarian pepper — 1 piece;
- salt, soda, herbs, vegetable oil.
Way of cooking:
- Break the egg into a bowl, add the milk, according to pinch of soda and salt, whip the mixer.
- Peppers rinse, cleaned from the seeds and the stem, crushing the thin stalks.
- In a pan pour vegetable oil, put the peppers and the top — the egg and milk mixture.
- Reduce the heat, cover the pan with a lid and cook for about 10 minutes.
- Open the lid and sprinkle with fresh crumbled greens.
Fresh and fragrant, and, most importantly, diet omelette is ready.
Soup with meatballs
Before cooking the soup with meatballs best self, to ground meat, use lean meat. If time is not enough, you can take advantage of a ready product.
For a soup with meatballs need:
- minced meat — 100 g;
- potatoes — 2 pcs.;
- onion — 1 piece;
- carrots — 1 piece;
- herbs, black pepper, salt.
Way of cooking:
- Clean the potatoes, cut into small pieces.
- Pour water into the pan and put in it the potatoes. Put on the fire.
- Clean and wash the vegetables. Carrot grate, onion cut into cubes.
- The minced meat add salt and pepper, mix. If you want to, you can add a little fresh large onions, grated on a grater.
- When the potatoes stand 5 minutes, add the vegetables. For 10 minutes until tender soup of minced meat formed small balls and alternately put them into the boiling water.
Ready soup with meatballs liberally sprinkle with finely chopped herbs, cover with a lid and leave for 15 minutes before serving.
Soup-puree of pumpkin
For the soup-puree of pumpkin prepare the following ingredients:
- pumpkin — 150 g;
- potatoes — 3 pieces;
- carrots — 1 piece;
- onion — 1 piece;
- the salt and spices.
Way of cooking:
- The first thing you need to prepare the pumpkin: wash, clean from the peel and remove the seeds. Meat cut into small cubes.
- Onions and carrots, wash, peel and grind freely.
- Potatoes wash, peel and cut into small pieces.
- Place the vegetables in the pan, pour the water to her coated with the ingredients. Put on fire and bring to a boil. Reduce the fire and cook under the lid until tender (about 20 minutes).
- When vegetables are soft, it is necessary to whip them in a blender along with the liquid in the puree.
- Still a bit to cook the porridge, stirring constantly, so it is not burned. Enough 10 minutes.
If desired, the finished dish can decorate with greenery and pumpkin seeds.