Diet nutrition

What is fractional nutrition? Firstly, these are not snacks on the go or tea parties at work. Secondly, it is not an endless consumption of fast food products in small portions. Thirdly, this is not an excuse for night gluttony. And if you are assured of the opposite, just show your interlocutor this article. Here and now we will try to understand what a fractional power scheme really is. Moreover, we are ready to answer this question in as much detail as possible.

What is it really?

Fractional nutrition scheme is an alternative to the classic triple “breakfast-lunch-dinner”, which involves an increase in the frequency of meals against the background of a decrease in the volume of portions. This system involves the rejection of snacks between substantial meals, that is, the exclusion from the diet of all kinds of coffee breaks, sweets, sandwiches with tea and other sources of extra pounds. Instead of the classic triple and an infinite number of snacks , the adept of the fractional scheme is offered:

  • eating strictly by the hour (every day at the same time), with a frequency of 5-6 times a day;
  • small volumes – ideally, a portion should fit in a handful or folded palms;
  • a minimum of salt and sugar – food should please with a natural taste, and not excite an excessive appetite due to additives;
  • the exclusion of everything spicy, fatty, fried — only healthy products are included in the menu;
  • the balance of the components of the portion – proteins, fats and carbohydrates should correspond to each other in volume or weight.

Such a diet leads to normalization of the volume of the stomach. He receives small portions that are digested without residue, which eliminates flatulence, diarrhea, constipation and other manifestations of excess toxins in the gastrointestinal tract. But the most important thing is the absence of hunger attacks. The fractional system teaches you to eat regularly, in portions, and not to absorb food out of boredom. With this scheme, weight loss is a matter of time. And in this case, you will not need drugs for weight loss — the body will do all the work itself.

The mechanics of losing weight: why we eat five meals a day, but still lose weight

Lose weight without a diet! At first glance, this statement looks like an unscrupulous advertising slogan. However, with a fractional scheme, losing weight is a matter of time, because three powerful players are on our side:

  1. Strict regime – five times a day, and even at the same time. With this approach, the stomach begins to work like a clock, releasing digestive enzymes that dissolve a small portion without residue. In addition, such a regime disciplines the brain, weaning it from the habit of eating for fun.
  2. Fixed frequency – the fractional principle assumes reception with a maximum of 4-hour frequency. With this scheme, the stomach and brain do not have time to get hungry, which means the exclusion of unplanned snacks.
  3. Limited volume – this principle assumes the absorption of no more than 200-300 grams of food at a time. The benefits in this case are more than obvious. A fixed portion means the exclusion of overeating and the formation of toxins in the intestine.

Add to this only healthy foods, with a reduced content of “pure” calories and an increased presence of vitamins, amino acids, minerals, and you will have the healthiest diet in the world. If you follow its principles— your body will begin to lose excess pounds from the second week. However, sometimes for significant weight loss, you have to follow a fragmented diet for 3-4 months. After all, a person can break down, pick up not quite the right menu, with too high-calorie foods, refuse to exercise and make other mistakes that lead to myths about the dubious effectiveness of such a diet.

Mythical arguments against splitting the diet

“Why do I eat and not lose weight?” is the main question of skeptics who oppose a crushed menu. Agree, the very formulation of the question looks somewhat defiant. But a lot of “scientific” justifications have already been brought under it, convincing of the zero benefits of such a diet. Here’s what the skeptics say:

  1. Eating often does not mean losing weight. Human metabolism cannot be accelerated artificially. If you want to lose weight – get ready for prolonged hunger strikes.
  2. From small portions one harm — in such conditions it is very difficult to calculate the balance of proteins, carbohydrates and fats. The result of the imbalance will be the accumulation of adipose tissue, due to a bias towards carbohydrates or fats, and loss of muscle mass (insulin resistance and gluconeogenesis have not been canceled).
  3. Not everyone has time for snacks every 4 hours — no employer will like such a diet. He is of no use to business.

In fact, laboratory experiments prove that it is possible to accelerate the metabolism by 20%. And the problem of BZHU balance is solved by eating according to a strict menu, which includes dishes with the same amount of proteins, fats and carbohydrates. The situation with time is generally far-fetched. With the full approval of any company’s coffee breaks, this argument looks ridiculous. However, this does not mean that there is no dark side to crushed breakfasts, lunches and dinners. It’s just that the main pros and cons of such a menu look completely different.

Real arguments for and against

  1. The more often we eat— the more money our dentist earns. It is difficult to dispute the harm of crushed breakfasts-lunches-dinners. With frequent use, even heavy-duty prostheses wear out quickly. But a reasonable person should understand that it is better to pay a dentist than a cardiologist.
  2. To lose the feeling of hunger (it does not occur during a 4-hour break between feedings) means to lose control of yourself, risking slipping into a cycle of gluttony. A person does not feel full, so he will begin to increase the volume of the portion. The main counterargument to this statement is the suggestion to weigh the portion before eating.
  3. Frequent snacking leads to an increase in endotoxins, as it happens before septic shock. In fact, such an increase does not mean anything dangerous. Yes, it is harmful, but not so much as to cause septic shock. After all, the surge of endotoxins does not cause decomposition of body tissues, but only a skew of the menu towards sweet and flour, against the background of problems with insulin resistance.
  4. A crushed regime is the shortest way to diabetes, because after each feeding, a surge of insulin is recorded, which is very harmful to health. But only with pre-existing problems with insulin resistance. Therefore, diabetics go 2-3 times a day, and people without problems with insulin – as much as they want, and without any harm to health.
  5. Snacking knocks down the circadian clock, which leads to insomnia. But only when overeating at night, which is harmful in itself. If you build the right nutrition scheme— you will sleep like a baby.

How to switch to fractional nutrition — where to start and where to move on

Even if you have weighed all the arguments for and against, recognizing the correctness of the supporters of the crushed regime, do not rush to dive into this diet with your head. You need to switch to any new diet without fanaticism and unnecessary fuss. Otherwise, you will need medical help very soon. And if you expect to lose weight by the summer, and not get an appointment with a gastroenterologist, you should stick to the rule of three weeks, during which you will switch to new portions and the frequency of meals.

First week

For the first seven days, you should stabilize the frequency of the main meals — learn how to have breakfast, lunch and dinner at the same time. At the same time, you should calculate the calorie content of a daily and one-time intake. If you’re used to consuming 3,000 calories a day, break them down into three servings of 1,000 calories each.

After that, give up fried dishes, semi-finished products, soda, sausages, sausages and sugar. They are not included in the correct diet. In addition, acquire useful habits – start walking for 30 minutes a day and increase the daily dose of liquid to 1.5 liters.

Second week

Start this week by reducing your daily calorie intake by 200 units. If you do not practice lunches and afternoon tea – include one intermediate snack in the daily scheme, splitting the calorie content into four equal parts. Make it a rule to count the balance of each serving. Try to make a new menu taking into account the balance of proteins, fats, carbohydrates.

Add to the half-hour walks the refusal of the elevator. If you live on the sixth floor and above, call the elevator on the fifth. Complete the transition from harmful semi-finished products and fast food to healthy products. Start drinking two liters of water a day — it will help to wash out toxins from the gastrointestinal tract.

Third week

At this point, you need to switch to a lower-calorie diet, so remove another 300 calories from the daily diet. Enter a new rule for the frequency of meals – breakfast, lunch, lunch, afternoon snack, dinner. Break the daily calorie intake into five identical portions. Make it a rule to weigh the portion before eating.

Add a 15-minute morning exercise to walking and giving up the elevator. Physical activity is the best aid to diet. Balance your fluid intake regime — you should take 30 ml for every kilogram of your body weight.

Further diet

Where to move on. To answer this question, you need to understand the goals of the diet. If you are trying to lose weight, reduce your daily calorie intake by 300 units every week until you get 1200/1500 calories (for women/men). If your goal is to stabilize your existing physical form, stop at a daily calorie content of 1500/1800 units. Moreover, the volume of one serving in any case can not be more than 300 grams.

Recommendations for beginners

You need to understand what you are doing with your diet and why. Even if you lose weight for health, do not reduce the daily portion below 1200-1500 calories, and if you go to the gym — you will need 2000 calories a day. Otherwise, your body begins to draw energy from muscle mass.

If you are having trouble calculating calories and preparing the menu, contact a nutritionist for help. Otherwise, you will get not only dystrophy, but also vitamin deficiency. Treatment of these disorders will require large expenses.

Do not count on the fact that you need to “sew up your mouth” to lose weight. You will have to make a physical activity plan. Without a gym, no diet gives the desired effect.

Diet nutrition

Leave a Reply

Scroll to top