In the hope of getting a stunning result, do not think that small portions will make you feel hungry and you will constantly want to eat, feel free to switch to fractional meals for weight loss - 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 between them, which awakens the desire to eat half of the contents of the refrigerator. Portioned meals do not allow a person to experience the unpleasant feeling of an empty stomach.
What is fractional nutrition
Most people trying to lose unnecessary pounds resort to dieting, hoping that this will save them from the problem forever. However, in order to maintain weight, you need to completely rethink your regimen. Fractional nutrition is a way to reduce body weight, in which the number of meals increases significantly, but the portions themselves containing foods that are useful for the body are reduced. Often times, a person needs much less food than they intend to eat.
Principles
Eating small meals for weight loss is very effective because it prevents the production of hormones responsible for appetite. For patients with gastrointestinal problems, doctors prescribe this method of eating food. 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 it is not possible to eat at home, prepare 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. The menu, however, must be correct. However, you cannot turn this way of eating into continuous eating of something. The digestive system, in the absence of rest, simply will not be able to assimilate nutrients. The rules of fractional nutrition for weight loss look like this:
- Make a menu for yourself and write it down in detail. Breaks should be no more than 3 hours.
- Calculate your calories. In addition to the total amount, you need to divide the daily portions into equal calories.
- Use Product Compatibility Sheets when writing menus. Give up the harmful.
Serving weight
If there are many meals, then they should not be large, otherwise you will not get the desired effect. You can visually determine the amount using an ordinary glass: it should be filled almost to the end. Serving weight with fractional meals does not exceed 250 g, but it can 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 rules over the desire of a person to look into the refrigerator again and again in search of tasty things haunts in summer and winter, any day or month. You can overcome him only by giving what he demands - food! The fractional meal menu for a week is compiled for the purpose of convenience: you do not have to think every day what to eat in order to lose weight. Some meals in the diet can be one-off, while others can be repeated within 7 days.
Six meals a day for weight loss
Those wishing to lose weight will have to make a choice: eat a couple of times a day or eat often, but in modest portions. Six meals a day for weight loss is designed for those who prefer the second option. With this scheme, you simply will not have time to get hungry. An approximate menu of fractional food 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 cutlets, 200 ml of kefir.
- Afternoon snack: 30 g of 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.
2nd 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 oatmeal cookies.
- Lunch: mashed potatoes, white chicken meat, fresh vegetables, 250 ml of kefir.
- Afternoon snack: 120 g of low-fat yogurt with fruit, tea.
- Dinner: salad of 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 fruit.
- Lunch: potatoes boiled until soft - 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: rolled oats with milk 0. 5%, coffee without sugar.
- Lunch: a sandwich with lettuce, tomato and paprika.
- Lunch: fish baked in foil with cheese, 125 g of rice, vegetables, kefir.
- Afternoon 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: hard-boiled egg, a slice of bread, coffee with 1 tsp. Sahara.
- Lunch: 30 g of cheese, 120 g of natural yoghurt, tea with 2 oatmeal cookies.
- Lunch: vegetable lasagna, apple, 250 ml of water.
- Afternoon snack: raspberry ice cream, coffee.
- Dinner: a slice 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: dessert made from strawberries and low fat 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, stewed 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, food and drink should be sufficient, but not excessive. Five meals a day for weight loss will also be an excellent option, and making a menu for him is not difficult. Rely on a six meals a day, removing one meal from it and slightly shifting the time. Don't cut your calories, but don't go overboard. Don't be afraid to complement your usual tomatoes with cucumbers with cauliflower, broccoli, celery, and other less popular vegetables. However, do not get carried away with such a product as beets: due to the excessive sugar content, they can increase the appetite.
Fractional Nutrition Recipes
When you are too lazy to cook, ready-made yoghurts and cottage cheese come to the rescue. A fractional diet for weight loss allows the use of low-fat fermented milk products. However, for lunches and dinners, you still have to work hard. Fractional meal recipes involve baking or boiling foods. Eating, for example, baked fish will be healthier and tastier than tasting its fried version.