What would this eat to lose weight? Probably, half of the female population of the planet and people, exhausting themselves with rigid diets, but not getting the desired result, were asked this question. After all, after a strict diet, the weight loss is doubled. But do not despair, there is a system of weight loss, which allows you not to torture yourself with a sense of hunger, but there is everything, but little by little. This is a fractional food or as it is fashionable today it is called "greasing". Let's see, what is a fractional food? "Greasing" is a nutrition system that helps to reduce the percentage of body fat in the body due to frequent meals in small portions. The system of fractional nutrition consists in eating 5-6 times a day with intervals of food intake no more than 4 hours. Usually the daily caloric content is divided as follows: the three main meals should include 400 calories and two snacks each containing 200 calories each. This regime does not allow the emergence of hunger, and educates a person in the culture of nutrition. And due to the lack of hunger, the body does not experience stress, as with a low-calorie diet. Therefore, fractional nutrition for weight loss is often prescribed by physicians gastroenterologists and dieticians to patients with excess weight. Fractional diet for weight loss is based on the fact that it "starts" the metabolic processes in the body, accelerating the processes of assimilation of nutrients and trace elements. It has long been known that if the interval between meals increases, the body begins to store fat "in reserve" for fear of hunger, while fractional nutrition occurs on the contrary: frequent intake of food contributes to intensive burning of the body not only of newly arrived food, but also spends those supplies that are already had time to postpone.
Advantages of the fractional power system
The only drawback of the system of greasingis the absence at the right time "at hand" of food. But this problem is easily solved. Just need to in the evening to make yourself a menu the next day and prepare the necessary products. And it is worth remembering that fractional food is not permissiveness with ten snacks per day, but moderate consumption of healthy food.
How to eat correctly on the system of fractional nutrition
In no case can not completely eliminate fatsfrom their diet, it should always contain omega polyunsaturated fats found in foods such as fish oil, unrefined olive oil, and flaxseed oil. They help the process of burning fat; The diet should contain enough water (teas and juices are not considered); The body should receive the necessary amount of vitamins and trace elements. Approximate menu for losing weight:
- 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 nutritionrecommend combining meat with green raw vegetables, the latter should be three times more in the dish. The time of digestion 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 consumes as many calories as we got when using them. For snacks at fractional meals you can use: low-fat kefir, yoghurt, cheese, breadcrumbs and whole wheat bread, salads from vegetables and fruits. From sweets are allowed marmalade and marshmallows, but only one piece. You can not use for snacks: various dried fruits, chips, nuts, fast food, sausage, sweets, juices, margarine-based cookies, chocolate. If you decide to lose weight using the system of greasing, then you need to give up the sweet and flour and clearly determine the amount of calories consumed. Usually, in order to lose weight, the daily diet should be about 1600 calories. To make it easier to eat a smaller portion, buy yourself a miniature table set, preferably blue, which helps to reduce appetite. And, of course, do not forget about physical exertion. This system of nutrition will help you lose weight, and physical exercises to pull up the body. If you are not bothered by extra pounds, then such a power system is ideal for maintaining a stable weight. You can eat sweets, but in small quantities and preferably until 10 am. Remember, a fractional diet for weight loss is not just a diet, but a way of life that must always be adhered to. We advise you to read: