What should I eat to lose weight?Probably, half of the female population of the planet and people who exhaust themselves with strict diets, but do not get the desired result, asked themselves this question. After all, usually after strict diets, the lost kilograms return twice as much. But do not despair, there is a weight loss system that allows you not to torture yourself with hunger, but to eat everything, but a little. This is fractional nutrition or as it is fashionably called today "grazing". Let's figure out what fractional nutrition is? "Grazing" is a nutrition system that helps to reduce the percentage of fat deposits in the body due to frequent meals in small portions. The fractional nutrition system consists of eating 5-6 times a day with meal intervals of no more than 4 hours. Usually, the daily calorie content is divided as follows: three main meals should include 400 calories and two snacks containing 200 calories each. This regime does not allow the feeling of hunger to arise and cultivates a culture of nutrition in a person. And due to the absence of the feeling of hunger, the body does not experience stress, as with a low-calorie diet. Therefore, fractional nutrition for weight loss is often prescribed by gastroenterologists and nutritionists to patients with excess weight. Fractional nutrition for weight loss is based on the fact that it “starts” the metabolic processes in the body, accelerating the processes of absorption of nutrients and microelements. It has long been known that if the interval between meals increases, the body begins to store fat “in reserve” fearing hunger, and with fractional nutrition the opposite happens: frequent food intake contributes to the intensive burning of the body not only of newly received food, but also spends those reserves that have already been deposited.

Advantages of the fractional power system

You do not limit yourself to eating. So, there are no failures, I do not want to eat forbidden high-calorie foods.

You do not starve. The human gastric mucosa produces less hormone than ghrelin during fractional feeding. It is the hormone responsible for the cause of hunger. Accordingly, the smaller the hormone ghrelin, the greater the feeling of satiety.

Reduces the total set of calories received per day. We eat more often - less feel hunger, which leads to a decrease in caloric intake by almost 20%.

You are always in good shape. We all know this feeling of drowsiness after eating a plentiful meal. This is due to the fact that a dense dinner of blood pours to the digestive organs, in order to help digest food, at the same time the brain experiences "starvation", which leads to a deterioration in the concentration of attention, sluggishness of the whole organism. With fractional nutrition, the body receives the necessary dose of "energy" and you remain vigorous and mobile, which additionally helps to spend additional calories.

There is an acceleration of metabolism. The more often and more slowly a person eats, the faster the food is digested, which, again, leads to the loss of kilograms.

With fractional nutrition, you will not lose weight quickly. It will go smoothly, about 2 kg per month, which is a guarantee that the weight loss is not to return again.

Becoming a supporter of greasing, you will immediately feel,on how much, the load on the organs of the gastrointestinal tract will decrease. This is especially important for people suffering from gastritis, ulcers, colitis and other diseases of the digestive system.

You look young and fresh. If the system of fractional nutrition is observed, the body "clogs" less, since one does not want to eat anything fatty or sweet and other harmful food. This immediately affects your appearance: there are no skin rashes, the pressure is normal.

You have a quiet, sound sleep. After all, the main cause of nightmares is overeating.

The only drawback of the grazing system isis the lack of food at hand at the right time. But this problem is also easily solved. You just need to make a menu for the next day in the evening and prepare the necessary products. And it is worth remembering that fractional nutrition is not permissiveness with ten snacks a day, but moderate consumption of healthy food.

How to eat correctly on the system of fractional nutrition

In no case can it be completely ruled outfats from your diet, it should always contain omega polyunsaturated fats, which are found in products such as fish oil, unrefined olive oil, flaxseed oil. They help the fat burning process; The diet should contain a sufficient amount of water (teas and juices do not count); The body should receive the required amount of vitamins and microelements. Approximate menu for weight loss:

• Breakfast: a variety of cereals and muesli, a sandwich, but only from whole wheat bread, you can add a piece of low-fat cheese, tea or coffee.
• Snack 1: low-fat yogurt, fruit, whole-grain bread.
• Lunch: soup or vegetables, preferably on a couple or fresh salad, lean meat.
• Snack 2: tea and low-calorie dessert.
• Dinner: vegetable garnish with fish, meat or eggs to choose from.
• Snack 3: before going to bed you can drink a glass of low-fat yogurt or kefir.

Specialists in the field of fractional nutritionIt is recommended to combine meat with green raw vegetables, the latter should be three times more in the plate. The digestion time of green vegetables is much longer and, in addition, they remove excess fluid from the body. And the most valuable thing is that the processing of vegetables takes as many calories as we received when eating them. For snacks with fractional nutrition, you can use: low-fat kefir, yogurt, cheese, crackers and whole-grain bread, vegetable and fruit salads. Of the sweets, marmalade and marshmallow are allowed, but only one piece. You cannot use for snacks: various dried fruits, chips, nuts, fast food, sausage, candy, juices, cookies based on margarine, chocolate. If you decide to lose weight with the grazing system, then you need to give up sweets and flour and clearly define the number of calories consumed. Usually, in order to lose weight, the daily diet should be approximately 1600 calories. To make it easier to eat a smaller portion, buy yourself a miniature cutlery set, preferably blue, which helps suppress your appetite. And, of course, do not forget about physical activity. This diet will help you lose weight, and physical exercise will tone your body. If you are not worried about extra pounds, then this diet is an ideal option for maintaining a stable weight. You can eat sweets, but in small quantities and preferably before 10 am. Remember, fractional nutrition for weight loss is not just a diet, but a lifestyle that you should always adhere to. We recommend reading:

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