Fractional diet for weight loss: a menu, what should be the serving size
The most effective way to lose weight, in the opinion of nutritionists, is not rigid diets, not liposuction, not a complete refusal to eat, but physical exercise and a mode of fractional nutrition.
If everything is clear with the first paragraph, then the second one needs clarification. Surprisingly, to this day many people simply do not understand what is a fractional diet for weight loss, the menu of which is made up by doctors for each patient individually.
What is a good fractional food?
A person who wants to lose weight from the size of XXL to XXS knows that he has a long and exhausting struggle with a sense of hunger. Any abrupt change in eating behavior gives rise to alarm signals sent by the brain and strongly affecting the psyche.
And now the good news: the alarming "bells" of the body that it needs to be fed can be controlled. The main mistake of those who sit on a rigid diet is that they sharply limit the intake of meat, dairy products, sweets in the digestive system, and the stomach does not want to understand that vegetables and fruits are useful, stubbornly producing gastric juice in a double quantity!!
Naturally, sooner or later the owner breaks down and eats another sandwich. If a person does, the blood glucose level and the concentration of ghrelin increase sharply, which leads to a slowing of metabolic processes in the body and slows down the process of losing weight. The right diet assumes that a person eats everything he wants, and does not get fat. Yes, it's possible! The essence of fractional nutrition is that a person eats everything, but in small portions and at certain times in certain combinations.
Each product has its own time
In the diet, a fractional diet is based on the fact that the whole daily meal is divided into 5-6 parts throughout the day. In this morning, you need to eat the most calorie foods, and in the evening to eat the most non-caloric.
The reason is simple: it is in the morning that the level of gastric juice necessary for digesting food is the highest, and by the evening its concentration gradually decreases. So, in the morning, cereals( cereals), grain( muesli with dried fruits, whole wheat bread) are excellently digested.
As a second breakfast, you can eat an omelet or low-fat yogurt. Do it better in 2-3 hours after the first breakfast.
For lunch, you can eat meat, stewed or boiled( not fried!) Vegetables. It is necessary to include in the diet broth or soup, because the human body constantly needs a lot of water.
For a snack, you can eat a biscuit and drink unsweetened tea. Dinner is well made from vegetable salad and, for example, a piece of lean fish.
Before going to bed( and this will be the sixth meal) you can eat an apple or pear. For the exact hours of this or that meal see below.
Size matters
So, fractional food ─ it's not so scary, and most importantly, that it does not have to radically change your taste habits( unless you have previously eaten tons of hamburgers with tons of Coca-Cola before).Just now you have instead of three full meals will be six, and therefore, and portions of each meal will be less.
And here we come to another very important issue of fractional nutrition: what should be the size of the portion? Dietitians advise to adhere to the following parameters: vegetables and leaf salads ─ "with a fist", a piece of meat ─ with a tennis ball, a piece of cheese ─ with a dice.
Reminder for slimming
In general, it is necessary to remember the following slimming diet rules for losing weight:
1) The meal should be 5-6 times a day.
2) The most high-calorie foods are eaten in the morning during an active gastric gastric juice production.
3) In one meal it is better to combine certain foods( for example, lean meat and pineapple).A detailed table of product compatibility can be found on the Internet.
4) The portion size is important. Learn how to determine it by the size of the hand( handful, fist, finger, etc.)
5) Eliminate starchy foods( potatoes) and sugar, fried foods, fast food and convenience foods, sweet pastries, carbonated drinks from the diet.
6) Be sure to include soup in the diet.
7) Drink plenty of water( up to 8 glasses per day).