Between meals often we have large intervals of time, and the food itself consists mainly of simple carbohydrates. These factors arouse in us a wolfish appetite, and due to this we each time pounce with impatience on food and eat several times more than what our body really needs.
What do we get as a result? I believe that this is known to many, and even due to their own experience - this is an undermined health, overweight, depressed mood, depressed state and setbacks in almost all spheres of life.
We are lucky, and at the moment already many doctors and nutritionists offer an excellent system - a fractional food. Often this system is used to get rid of excess weight, but it is an excellent help and for those who just want to improve their health. The system of fractional nutrition improves the metabolism, helps our body to remove toxins and wastes that accumulated. More information about this system will help you this article "Fractional diet for weight loss: the pros and cons of fractional nutrition."
Fractional diet for weight loss
The basis of fractional nutrition is to eat often, but in small portions. With a decrease in portion and frequency of food intake 5-6 times a day, the hormone, which causes a strong appetite, does not have time to develop. The advantage of this is that our body no longer lays fat for the reserve, we stop feeling hungry, and we feel much better psychologically, because we know that we will eat again in 2-3 hours.
How to eat properly
How and what is better to eat when switching to a fractional food? First you need to reduce the portion. Start eating half of the usual portion, gradually switching to the amount of food that can fit in a glass, or on the palm of your hand.
The main meals can be left at the same time as before, and gradually, in 2-3 days, begin to change the composition of what you eat.
For breakfast, it is best to eat carbohydrate food, but carbohydrates should be complex: it can be cereal cereals, fruit or whole wheat bread and so on.
For lunch and dinner, you should prepare protein foods, while you can not combine it with starches - pasta, cereals or potatoes, do not forget also about foods that are rich in fiber. For this, non-starchy vegetables are best.
Fractional meals include additional meals between breakfast and lunch, as well as between lunch and dinner. But a light snack with chips or sandwiches and, especially, chocolate bars should not be done, since in this case the fractional power system will not make sense. It is best to eat natural muesli, yogurts, cereal breads, fresh vegetables or fruits, and you can also drink fresh juice and compote made from dried fruits with honey.
Also the body needs natural fats. They are full of sunflower seeds, nuts, avocado and unrefined oil from flax, olives, sunflower, etc. You should not also exclude butter from the ration, but 30 grams per day will be enough, and it should be just butter, not spread or margarine.
Also it is worth remembering that we need a large amount of clean water, about 2 liters a day, because our cells are 75-95% water. If you drink a glass of water 20-30 minutes before eating, it will not only help to keep the necessary water balance in the body, but will also help improve digestion, and consequently, weight loss.
Remember that if you eat just a couple of times a day, then the body begins to break down not fat, but muscles. In this case, after an abundant meal, the level of insulin rises and the calories consumed sharply become fat, especially when we eat various harmful and useless "goodies."
Pros and cons of the fractional power system for weight loss
In addition to the positive effects of fractional nutrition, there are also disadvantages. What does this include? Pros of losing weight on this system: there is no need to starve, you can eat often, so there is no fear that you can lose weight with a diet; The amount of food that you will consume will decrease significantly, since the appetite will be less, and you will develop the habit of eating a little, but often. Metabolism will become faster, which means weight loss. Another plus is that the weight in this case decreases slowly, but does not return.
Also sleep is normalized - people who eat on a fractional system, sleep much better and sleep, then it is easier to wake up, because our body no longer needs to spend energy to digest excess food.
Fractional diet for weight loss has a minus, but it is only one and has nothing to do with the system itself, but with our way of life. Working people at times it is very difficult to follow such a system. It happens that even eating once, not to mention several meals, but this already applies not to the food system, but to the system of work and lifestyle in general.
However, even with this you can cope with a list of products that you can use at different times of the day, make a plan for eating, and at the weekend make up for what was not available during working hours. To start a fractional diet is best suited to vacation time. Then nothing hinders you, the body will have enough time to get used to the new regime, and it will be much easier to enter the working rhythm with such food.