4 5 meals a day. Proper diet - a schedule for every day

Content

By all accounts, a healthy diet is one that contains no fat at all, is low-calorie and tasteless food. In reality, things are a little different, and even healthy food can be very tasty. How to draw up a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

Organizing a proper diet is very important. Scientists have proven that adults who use quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about the state of your health or the diet of loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat only meat and fish all day long. Dairy products, legumes, or eggs are also great sources of protein.
• Make a regime and the correct daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If cooking in oil, then use products with no more than 10% fat. This rule does not apply to the so-called healthy fats, which are part of avocados, nuts, seafood.
• Eat whole grain cereals. They will have to be boiled a little longer, but they have more vitamins.
• Drink mineral water. There is no need to make special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of products for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of products, as well as learn how to combine them. Conventionally, all food is divided into three types. This is:

• protein;
• neutral;
• starchy.

Each category is absorbed by the body in different ways: some products require more energy for processing, while others almost immediately enter the intestines from the stomach. In order not to give the body an extra load, the exact compatibility of products for proper nutrition is very important. The following table will help you combine the ingredients. In one meal, you need to eat foods from the first and second columns or from the second and third columns:

Protein food	Neutral food	Starchy foods
	Nuts and seeds	Corn
	Cream and butter
	Vegetable oils
Seafood	Vegetables and mushrooms (carrots, beets, celery, legumes, cabbage, etc.)
Dairy products
Sour fruits (oranges, lemons, strawberries, cherries, apples, others)		Sweet fruits (bananas, pear, Jerusalem artichoke, raisins)
Sauces and dressings for dishes based on vegetable oils, lemon juice, apple cider vinegar, mayonnaise
		Tomato juice
		Salad dressings: sour cream, cream.

How to cook the right foods

To preserve all the nutrients in vegetables, it is better to fry or stew them at a temperature not exceeding 60 degrees. Steaming, baking or frying at 100 degrees will help maintain the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin is long - from 60 minutes to two hours. Marinades help shorten this time. High-temperature cooking with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition mode

Even a dieting adult should follow a reasonable diet:

1. Ideally, food should enter the body every four hours, but if this does not happen, digestive disorders begin, eventually leading to more serious problems.
2. The correct mode of eating is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet plan for weight loss

The basic rule for those who want to lose weight is that the diet should be balanced. The total calorie content of meals per day for losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat half an hour after you wake up. At breakfast, the body should receive about 25% of the daily calories, so the food should be dense: cereals, muesli, cheese, eggs, dairy products and fiber.
• For lunch, calories should be in the amount of 50%. The plate needs to be filled a quarter with protein food (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, determine 25% of calories. A good option is seafood with vegetables, cottage cheese, lean fish dishes. Do not eat carbohydrates at night: while you sleep, they will turn into fat.
• The right diet for weight loss can not do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second - after lunch. Any snack should be within 100 kcal.

Meal time with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to draw up a schedule where to schedule proper nutrition by the hour:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast in order not to feel hungry for a longer time. Be sure to make your right breakfast tastier, add fruits, berries, honey to ordinary cereals.
2. It is desirable to have lunch at about 12 o'clock, while the diet should include all types of products: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Give up fast food from packages, crackers, chips and fast food.
3. It is better to have dinner at about 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Cook lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snacking is an important part of a healthy diet and routine. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks in eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise snacking. There are several options for healthy nutrition:

• eat one or two fruits or a glass of berries in the morning;
• after dinner, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter cup of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or snack after dinner.

Daily nutrition schedule

Even if you stick to four meals a day, resorting to a rational distribution of calories is worth it. If you correctly draw up a nutrition schedule, the stomach will not be overly overloaded, and the body will gradually get used to such a routine. Violating the regime is strictly prohibited even when losing weight. Even if you do not have time to have lunch, you should not eat a double portion for dinner: it is better to have a hearty breakfast.

An approximate daily routine should look something like this:

• 8.00 - 9.00 - breakfast. You should try to eat more carbohydrates and less protein foods.
• 12.00-14.00 - lunch. Here, on the contrary, it is worth protecting yourself from carbohydrates and paying attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 - afternoon snack. Do without fatty foods, flour or sweet confectionery.
• 19.00 - dinner. The menu will be appropriate low-fat fish, stewed vegetables, dairy products.

Approximate nutrition menu

If you follow the right diet and a clear schedule, you can bring your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can make a proper nutrition menu for the day, and make small adjustments to it the next day. An example plan should be:

• Have a hearty breakfast in the morning. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, indulge in seafood soup, beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, you can drink a glass of red wine.

For many people, eating habits are controlled by appetite. What is appetite and how to deal with it?

Often the question arises: how to suppress appetite? It is shown that fractional nutrition (5-6 times a day) suppresses the excitation of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to excite the appetite, you should not eat spicy and salty, and it is necessary to completely exclude alcoholic beverages. Alcohol not only poisons the body, but also has a strong, appetite-stimulating effect.

So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often affects small children, whom loving mothers and compassionate grandmothers endlessly stuff with something “delicious”. As a result, the child loses his appetite, and frightened parents, instead of realizing it, try to feed him continuously.

Food with appetite is always a pleasure. It takes time to develop an appetite. Eating breaks are essential. In childhood, they should be shorter than in adulthood.

What should these breaks be like? How much and what should you eat during a meal? In other words, what should be the diet of an adult healthy person.

The diet is based on four basic principles.

• Meal frequency
• Fractionality of food during the day
• Rational set of products
• Physiological distribution of the amount of food according to its intake during the day

Meal time

The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: at the thought of unattractive food (for example, the image of a piece of stale black bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.

You can confuse the feeling of hunger with the following conditions: "fails" the stomach, "sucks" in the pit of the stomach, cramps occur. All this indicates the unloading of the organ after overfilling, the needs of the stomach and the food center of appetite (a number of brain structures that coordinate the selection, consumption of food and the initial stages of digestive processing).

It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite - the need for pleasure. The right impulse to eat must be hunger, because the deceptive appetite leads to overweight.

Number of meals

The frequency of nutrition or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:

• age;
• labor activity (mental, physical labor);
• the state of the human body;
• work schedule.

Benefits of multiple meals (four meals a day):

The most complete food processing.

Better digestion of food.

The highest absorption of nutrients.

Maintaining the constancy of the internal environment due to the timely receipt of vital substances in the body.

Ensuring a better outflow of bile.

Approximate meal schedule

A sample meal plan might look like this:

• 7:00 - First breakfast.
• 10:00 - Second breakfast.
• 13:00 - Lunch.
• 16:00 - Afternoon snack.
• 19:00 - Dinner.

Breakfast is the most important meal of the day. Breakfast should be rich in proteins, you can include, for example, eggs, cottage cheese or other dairy products, turkey sausages. If you can't do without carbs, include fresh fruit or some muesli in your breakfast menu.

Lunch should be light and low-carb. If you are not yet very hungry at this time, still try not to skip second breakfast, but limit yourself to a glass of kefir or juice or some fruit.

Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably only in the form of vegetables or grains. Some healthy fats from olive oil, nuts, or avocados will also help.

afternoon tea may include carbohydrates, preferably only in the form of some fruit, cereal or, at worst, a whole grain bun.

Dinner, like lunch, should be full and well balanced. After dinner, the so-called "Danger Zone" begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can lead you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.

Biorhythm - the secret of the right nutrition schedule

The secret to a proper meal schedule is to understand how your body's internal clock is set, i.e. what are your biorhythms. Each person has his own specific pace of life and the readiness of the body to eat is directly related to the time at which a person usually wakes up, when he starts vigorous activity, when he rests, and, finally, when he prepares for bed. If you are used to waking up no earlier than 11 am, then you are unlikely to be tempted to have breakfast at 11:30 am. However, by lunchtime your appetite will probably be quite good, and by dinnertime you will definitely arrive on time. Those who like to meet the rise of the sunrise, on the contrary, have a great appetite in the morning, but they can completely forget about dinner.

Start your day with protein. Breakfast should be rich in proteins. This will help you get enough energy and is guaranteed to delay the feeling of hunger until the next meal. It is believed that breakfast is best not earlier than 8 am and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take a contrast shower in order to delay breakfast closer to the specified time.

Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional nutrition, you can distribute the intake of the set of dishes that you usually eat for lunch, for example. First - a salad and the first course, after 3 hours have a snack with the second course. Drink more water during snacks. Water removes toxins from the body.

Lunch at lunch is an important item on the meal schedule. It is at lunchtime that you can afford the largest amount of food, because. the average daily peak of gastric acidity is observed in the middle of the day. Lunch must be taken before 3 pm.

Dine no later than 8 pm. Eating after 8 p.m. overloads the normal function of the pancreas and blocks the release of melatonin, which is necessary for sound healthy sleep.

Distribution of calories throughout the day

Preparation for a new day for the body should begin with a certain amount of energy. To fully work, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total calories consumed at breakfast and lunch. And for dinner and intermediate snacks, less than 30% of the total remains. With such a nutrition schedule, a person receives enough strength for his activities, without putting off excess fat during a plentiful evening feast.

An interval of 4-5 hours between separate meals will be the most optimal and physiological. And the time from the last meal to sleep should be at least three to four hours. Such a diet is able to replenish the energy costs of our life, and control appetite without loading human systems with extra calories.

Following these principles of optimal diet and rational eating, as well as the previous rules of healthy eating, will not only save your weight from extra pounds, but also save it from unnecessary stomach problems and heart disease.

Publication date: 07-06-2017

Fractional nutrition is often also called a fractional diet. In fact, it refers more to a special mode of eating, which allows you to reduce portions of food, adjust the diet and, in addition, lose weight well.

Most importantly, sticking to it is simple: you need to eat small portions 5-6 times a day.

Fractional nutrition has many advantages over other diets.

You don't have to stick to a rigid set of foods. You can eat whatever you like, just a little less.
You will not constantly feel hungry, because you need to eat with fractional meals often. This means that you will be less likely to break loose and eat in excess of what is allowed.
Regular fractional meals 5-6 times a day will speed up the metabolism, which means that your body will begin to burn more calories.
You can stick to fractional nutrition at any time. Usually, in 2-3 weeks of the diet, a good habit of eating right is formed, which allows you not to gain lost kilograms in the future.

Fractional nutrition can be divided into 2 stages:

• Stage 1 - addiction;
• Stage 2 - weight loss.

First stage

If you decide to stick to fractional nutrition, then first of all prepare for yourself a miniature set of dishes from which you will eat. From a psychological point of view, this will help you get used to the diet faster, because you will see that the plate is full, which means there will be less temptation to add more food.

At this stage, you do not need to reduce the calorie content of the diet, you first need to get used to the small portion sizes. The portion should not exceed the volume of a regular glass, i.e. about 200g.

Fractional nutrition should consist of dishes, foods and drinks that are familiar to you. Even sweet or high-calorie foods are allowed, but in small quantities. During the day, you need to eat 3 hot meals (breakfast, lunch and dinner) and make 2-3 snacks 3 hours after the main meals.

Key points you need to remember:

It is advisable to devote at least a week to the first stage. Do not worry, during the "addiction" you will already begin to lose weight by reducing portions.

Second phase

It is proposed to start this stage of weight loss by reducing the caloric content of the diet to 1300-1600 kcal, depending on your weight and lifestyle. Remember: the higher the activity, the more calories you should consume.

Another point: you will have to give up fatty, sweet, flour, smoked and canned (that is, harmful) in favor of healthy foods. If you think that this is too difficult, start gradually: replace mayonnaise with low-fat sour cream; replace sweets with fruits, dried fruits, nuts; white bread on whole grain; pork over lean poultry or fish. Try to give preference to fresh vegetables and fruits, legumes, cereals, low-fat dairy products.

But alcohol will have to be abandoned and preferably completely. In the most extreme case, you can drink half a glass of dry wine.

At this stage of fractional eating, your weight will continue to decrease. Most importantly, do not forget about water and continue to do exercises at home or do fitness in a sports club.

Sample menu for fractional meals

• Breakfast: omelette of 2 eggs and a small amount of milk, tea without sugar.
• Snack: any fruit.
• Lunch: a small piece of cod, rice, a small cucumber, tea.
• Snack: rye bread sandwich with cheese and ham.
• Dinner: fresh vegetable salad with lemon butter dressing, 100 g stew.
• Snack: a glass of kefir and a piece of low-fat cheese.

is the smartest meal plan ever. This diet is suitable for most people. With it, you can get rid of extra pounds, bring your body to a healthy state, or simply accustom yourself to proper nutrition. What are the main advantages of this method, and how to make a menu of fractional nutrition for a week and a month?

What it is

Our usual diet consists of three meals (breakfast, lunch, dinner). In fractional nutrition, the daily norm is divided into 5-6 small parts. Observing this mode, a person simply does not have time to get hungry. But here it is important to correctly distribute all the products. And don't forget to count calories. Carbohydrate foods should be eaten in the morning, and light proteins should be consumed in the evening.

Advantages

If a person eats 2-3 times a day, then about 6-8 hours pass between meals. During this time, a person may experience a wild feeling of hunger, which pushes them to a breakdown and uncontrolled gluttony. Many are familiar with the situation when a person really wants to eat and is unable to resist. At such a moment, he can eat half the refrigerator at a time. After all, he simply can not think about the right diet. Because before his eyes there is a delicious burger or a sweet cake. Later, a person will regret what he ate and what he broke, but by this moment all harmful foods will have time to be deposited in the sides.

Appetite and hunger must be controlled by the mind. If you correctly divide the daily diet into several parts, then the interval between meals will be reduced to 3-4 hours. During this time, hunger will not have time to turn into an angry beast. Correctly considering all the nuances, a fractional meal for a week and a month is compiled.

It is important to properly distribute food throughout the day. Then a person can eat in small portions, choosing healthy foods. Since he will always be full, in a calm mode, he will not want to break into sweets and pastries, or he will be able to stop in time. In addition, now you need very little food to saturate. Constantly stuffing the stomach to capacity, a person stretches it and accustoms himself to huge portions. Accordingly, each time you need more and more food to fully saturate. It is necessary to control all the food that is eaten during the day. Gradually, the body will get used to eating a small amount.

Fundamental rules

• Before breakfast, 20-25 minutes before breakfast, you need to drink 1 glass of clean water to prepare the digestive tract for work.
• Exclude all harmful foods: pastries, sweets, fatty, fried foods, snacks, chips.
• All food is divided into small portions. It is necessary to eat 5-6 times a day (3 main meals and 2-3 snacks).
• Each dose should be consumed after 2.5-3 hours. At the end of the 3rd hour, a slight hunger should be felt.
• The volume of food for 1 reception should not exceed 500 grams.
• It is necessary to take into account BJU (proteins, fats, carbohydrates) and observe their daily rate.
• You don't need to starve. Then the metabolism will slow down.
• If you eat at home, then choose smaller plates. Gradually, you will accustom yourself to small portions.
• All food can be put into containers and carried with you.
• Based on the results of 2 weeks, it is necessary to adjust the diet, keeping the proportions.
• Love physical activity.

Fractional nutrition for weight loss is an effective thing for those who do intensive work during the day (military, athletes, rescuers).

BJU calculation

• proteins - 50%;
• fats - 30%;
• carbohydrates 20%.

These proportions make up a balanced diet. If you need to gain muscle mass, then the proportions change:

• proteins - 30%;
• fats - 10%;
• carbohydrates 60%.

It is important to know that in 1 g of protein - 4 kcal, in 1 g of fat - 9 kcal, in 1 g of carbohydrates - 4 kcal. But grams of BJU are not grams of finished products. Each ingredient contains only a few fractions of a percent of the desired components.

Video instruction: what is

Products

When choosing fractional meals for weight loss, it should be remembered that the main enemy of the diet is carbohydrates. The following harmful products should be removed from the menu:

• sweet (cakes, sweets, cakes);
• bread;
• pasta;
• potato;
• mayonnaise.

• tomatoes;
• cucumbers;
• cabbage;
• pepper;
• celery;
• broccoli.

Proteins should be useful:

• fish;
• eggs;
• cottage cheese;
• hen;
• seafood.

The right fats are flaxseed and olive oil.

Optimal quantity

You should go straight to a reasonable eating scenario. If a person eats too often, it will be difficult for him to keep the right amount of food within the normal range. Even if the portions are small and he eats 8 times a day, he still eats too much.

You can fill your stomach with vegetables (carrots, cucumber, celery), but such small snacks will not give full saturation. A person will constantly experience an eternal feeling of hunger. The best option is 5-6 meals a day, including small snacks.

It is necessary to distribute food in such a way as to avoid large gaps in time. Do not forget about the total amount of food for the whole day. It also matters what you eat. For example, 300 g of vegetable salad will help you lose weight, and the same 300 g of buns will increase your waist size.

Catering

Fractional nutrition collects conflicting opinions and reviews around the world. Most people don't know how to eat at work. After all, sometimes there is simply no way to eat right. Then containers come to the rescue, in which you can shift the food. There are several options here:

• plastic containers;
• disposable containers;
• special sports bags with containers;
• shakers.

If you prefer conventional plastic containers, then choose expensive and durable ones to minimize accidental opening and leakage. But they will have to be washed every evening in order to fill them with food the next day.

Disposable containers are completely devoid of disadvantages, except for leakage. They are light and can hold enough food. Each container can be additionally placed in a plastic bag.

For the organization of serious nutrition, sports bags are suitable, in which there are several special containers. If the meal time caught you in transport, use a regular shaker. You can pour liquid food into it (yogurt or curd-fruit cocktail).

Diet

What can be cooked during the day so that it is tasty, healthy, nutritious, and all this would fit in a container?

Fractional power mode

In order to see quick results, from the very beginning it is necessary to accustom yourself to rational and systematic nutrition:

• Breakfast should start at 7-8 o'clock in the morning.
• First snack around 10 am.
• Lunch is best at 13:00 in the afternoon.
• The second snack around 16-17 hours.
• Dinner is scheduled for approximately 19-20 pm.
• A light snack is allowed 4 hours before bedtime.

Menu for the week

The menu consists of simple products that can be bought at any supermarket within walking distance. It is recommended to stock up on pans with non-stick coating, on which you can fry without oil, as well as a double boiler, oven or multicooker.

	Breakfast	Percus 1	Dinner	Snack 2	Dinner
Monday	oatmeal with 1-2 slices of chocolate, banana or kiwi, a cup of coffee.	cereal bar.	vegetable tomato soup.	1 fruit (kiwi, banana or orange) and green tea.	warm vegetable salad, 1 glass of kefir.
Tuesday	omelette of 2-3 eggs with fresh tomato and a slice of hard cheese, tea.	a handful of nuts and an apple.	brown rice with vegetables.	cottage cheese casserole with semolina and fruit.	skinless chicken and steamed vegetables.
Wednesday	oatmeal with milk and fruit.	1 boiled egg and cucumber.	baked fish in the oven or steamed, salad with Beijing cabbage, cucumbers and tomatoes.	skim cheese.	steamed fish and 2-3 tomatoes.
Thursday	steamed rice, green apple and sweet green tea.	low-fat yogurt and bread	brown rice with grilled vegetables.	cottage cheese casserole with raisins.	seafood with grilled vegetables.
Friday	buckwheat with boiled egg and fresh cucumber.	cottage cheese with dried fruits.	steamed turkey fillet with baked potatoes without oil.	vegetable salad dressed with unsweetened yogurt.	fish baked in the oven with vegetable casserole.
Saturday	wheat porridge with a little butter and unsweetened tea.	kiwi, banana and coffee.	vegetable casserole, baked fish, tea.	seafood and a glass of fruit drink.	chicken baked in foil, and seaweed.
Sunday	fat-free cottage cheese with herbs, rye bread with hard cheese and tea.	dried fruits with kefir	mushroom soup with lentils and vegetable salad with radish.	natural yogurt without additives and an apple.	baked chicken breast with apples without butter.

In fractional nutrition, all products can be combined with each other and create a menu for weight loss for a month or six months. It is only necessary to take into account the amount of BJU in products.

Small notes

• Never skip breakfast.
• Remember to drink a glass of drinking water before eating. Morning food should be rich in carbohydrates.
• The food in the first snack should be light. Then the metabolism will accelerate, and the amount of energy consumed will decrease.
• Do not skip main meals. Lunch should be not only nutritious, but also healthy and tasty. Try to cook all foods without adding oil. If they seem too bland, you can add a little seasoning.
• Evening meals should be light. It is necessary to use those products that calm the nervous system. Don't skip dinner completely.

Most of us are used to eating not as it should be, but as it turns out. Each time, studying the contents of the refrigerator, the question arises: "What to eat?". But any competent nutritionist will consider such an approach to food to be fundamentally wrong, because the main thing in this matter is not what, but how.

If you are trying to lose weight and join the ranks of the slender, then there is no need to exhaust yourself with prohibitions and torment yourself with strict diets. A loyal but effective method comes to the rescue - fractional nutrition.

Such a system has nothing to do with diet or treatment. This is the principle of nutrition, which is based on a daily meal 5-6 times a day. Thus, it is necessary to eat food every 2.5-3 hours in small portions, preferably at the same time.

This method of eating is completely safe and has no contraindications. Rather, on the contrary, it will be useful to master fractional nutrition not only for people who are struggling with being overweight, but for absolutely anyone who wants to stay healthy and energetic.

As we noted, the basis of fractional nutrition is the consumption of food 5-6 times a day in small portions at the same time. Thanks to this trick, the appetite hormone simply will not have time to be produced, saving a person from an insatiable desire to “eat a bull”.

Speaking about the psychological aspect, a person will no longer be nervous because he did not manage to eat as much as he would like. After all, in just a couple of hours it will be possible to have a snack again.

The principle of fractional nutrition helps to reduce the daily number of calories, and also allows you to control your appetite. Because of this, the body begins to expend those excess fat deposits that have accumulated over time. In addition, it is practically impossible that a “breakdown” will occur, and the achieved result will go down the drain, as is often the case when following a strict diet.

First of all, you need the right attitude. It is necessary to clearly understand and be aware of the presence of extra pounds and the fact that this must be fought. And as a miraculous method, you are not using a strict diet that worsens your well-being, but a fractional nutrition system with which you can find lightness, beauty and good condition in general.

Here's what you need to know before you start your transformation:

1. The number of meals increases to 5-6 times a day. Breakfast, lunch and dinner remain unshakable, but 2-3 snacks are added between them: second breakfast, afternoon snack and second dinner.
2. Eating should take place strictly at the same hour. This will allow you to control the work of the hormone and thereby prevent the appearance of a feeling of hunger.
3. Portion size should be reduced. Ideally, each of them should not exceed 200 ml. If this cannot be achieved, at first we simply divide the usual daily volume into 5-6 parts.
4. The menu will need to make some adjustments. Hazards such as cola, chips, smoked sausage or crackers should not be on your table. But vegetables, fruits, seafood, cereals, we boldly include and expand their presence in our dishes. We do not forget about bread, but without fanaticism.
5. Be sure to drink up to 2 liters of pure water daily. Among other drinks, it is better to give preference to herbal teas or a cup of natural coffee in the morning.
6. If you cannot imagine your life without sweets, then they should be consumed before lunch.
7. It is advisable to count calories. The daily rate should not exceed 2000 kcal (it will not be difficult to calculate, because there are many calculators on the Internet for these purposes). As a last resort, this figure should be strived for.

And a few tips to make it easier to enter the regime and follow the fractional nutrition system:

1. It is best to start on weekends when the body is relaxed.
2. Make a menu for the day ahead, and even better - for the week.
3. In accordance with your daily routine, you can develop your own meal regimen, however, you need to remember that you must eat strictly at one time of the day.

How to make a menu

Before you start compiling the menu, let's decide which products you will definitely have to refuse:

• wheat bread and bakery products;
• fast food;
• semi-finished products;
• chips, crackers, etc.;
• sugar;
• carbonated drinks.

Particular attention should be paid to fresh vegetables and fruits, as well as dairy products.

Here's what you should rely on when compiling a daily diet:

1. For breakfast, cereals containing complex carbohydrates, such as oatmeal, are perfect. Meals can be supplemented with fruit and whole grain bread.
2. Lunch and dinner should contain protein-rich foods, as well as fresh, stewed or baked vegetables. At the same time, try to avoid potatoes and pasta as a side dish.
3. As a second breakfast, fruit juice, nuts, muesli or dried fruits are suitable.
4. For an afternoon snack, you can eat cottage cheese or natural yogurt.
5. Before going to bed, it is advisable to drink a glass of low-fat kefir or other fermented milk product.
6. A glass of water should be drunk 30-40 minutes before each meal.

So, as a guide, we give an example of a menu for one day.

Menu for the day	Products and dishes
Breakfast	Cereal (oatmeal or wheat) or scrambled eggs, a small piece of whole grain bread with cheese, coffee with milk or tea
Snack	A handful of nuts (preferably assorted), muesli or dried fruit, fruit juice
Dinner	Boiled chicken breast or steamed cutlet, stewed vegetables for garnish (cauliflower, broccoli or zucchini), boiled rice or buckwheat, a slice of bread, compote
afternoon tea	Cottage cheese or plain yogurt, apple, biscuits
Dinner	Sea fish fillet baked in the oven, fresh vegetable salad
Second dinner	A glass of kefir or bifidok

When switching to fractional meals, use a trick: switch to smaller plates, so you will quickly get used to the new portion size.

Fractional nutrition menu for 7 days

	1	2	3	4	5	6	7
Breakfast	Hercules, omelet, bread	Vegetable salad, buckwheat	Brown rice, baked fish	Vinaigrette, tuna, bread	Hercules, omelette		Menu for any day of the week to choose from
Snack	apple, yogurt	cottage cheese, banana	Yogurt, pear	cottage cheese, banana	apple, yogurt	Cottage cheese, 5 almonds
Dinner	Vegetable salad, chicken breast, bread	Vegetable salad, chicken ham, buckwheat	Steamed vegetables, baked fish, brown rice	Vinaigrette, tuna, bread	Vegetable salad, chicken, buckwheat	Omelet, vegetable salad, bread
Snack	Cottage cheese	Cottage cheese 5-7 almonds	Yogurt	Cottage cheese, 1/2 grapefruit	Cottage cheese	Cottage cheese, 1/2 grapefruit
Dinner	Vegetable salad, chicken breast	Vegetable salad, chicken ham	Stewed vegetables, baked fish	Vinaigrette, tuna	Vegetable salad, chicken	Vegetable salad, baked fish
Snack	Cottage cheese	Cottage cheese	Kefir	Cottage cheese	Yogurt	Kefir

Video - Nutritionist Kovalkov about fractional nutrition

Advantages and disadvantages

Why is this system so popular today? She really has a lot of advantages:

1. There is no need to completely revise your diet: just make a small adjustment.
2. Excluded poor health and constant feeling of hunger.
3. The result is very long lasting.
4. Fractional nutrition is incredibly useful for a person: metabolism is stimulated, the work of the digestive system is getting better, the general condition improves, vigor and lightness appear.

If we talk about the shortcomings, only one can be noted, and it has little to do with the very principle of fractional nutrition. It's all about the lifestyle of most people. Often there is no opportunity even to dine with benefit, not to mention snacks and adherence to the diet. Therefore, it will be very difficult for many to switch to this system.