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Fractional nutrition has long been known among professional nutritionists. It is according to this scheme that athletes eat when they are preparing for a competition. This helps them quickly regain their shape and not feel hungry.
What is fractional nutrition
Fractional nutrition is not a diet, but a change in the number of meals per day. To lose weight, you need to eat small meals every three to four hours. Fractional nutrition is based on a simple principle of reducing the amount of food consumed. The body does not have time to feel hunger, which most often occurs five to six hours after breakfast, lunch or dinner. Having received a few calories, he assimilates them without “asking for supplements.” This system allows you to quickly lose weight. A week can go from 1 to 5 kilograms, depending on the initial weight. The larger it is, the faster the weight loss will be in the first months.
According to the reviews of those losing weight, the transition to fractional nutrition is perceived by the body quite easily. No dizziness or constant craving for a snack. At the same time, weight is lost quickly even without sports exercises.
The fractional food menu is quite extensive, almost all products are allowed. But at the same time, the serving size is cut in half of the usual.
- Breakfast is quite hearty: oatmeal porridge, cereals, vegetable salad, baked fish, brown rice, buckwheat – one thing to choose from. Serving size – no more than 200 grams.
- Snack (two to three hours after breakfast) – apple, yogurt, cottage cheese, banana, no more than 100 grams.
- Lunch is the same as for breakfast, only you can add a piece of chicken breast and grain bread to the salad or cereals. A portion is not more than 200 grams.
- Snack – the same foods as after breakfast.
- Dinner – boiled or baked fish, chicken, vegetable salad, stewed zucchini and eggplant, vinaigrette (200 grams).
- Snack after dinner – a little cottage cheese or a glass of kefir.
The number of meals depends on How long the person is asleep and How long is awake. If he gets up at seven in the morning and goes to bed at twelve, then there should be six to seven snacks a day.
This complete menu allows you to replenish your mineral needs and provides the amount of calories you need for an active, productive life and exercise. Its huge plus is that carbohydrates in food are minimized, but the body does not feel this, since it often receives new portions and simply does not have time to feel the lack of carbohydrates. To replenish their amount, the body spends fat reserves without signaling hunger, since the stomach is constantly full.
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