Small diet

Fractional diet: the path to a slim figure without grueling hunger strikes

Nowadays, more and more people suffer from excess weight. The reasons for this phenomenon can be different: from poor nutrition and a sedentary lifestyle to disorders of the thyroid gland. But regardless of the reasons, excess weight is always a problem for a person’s health and well-being. There are many diets and weight loss programs, but not all of them are effective and safe for the body. One of the most productive and safe methods of losing weight is a fractional diet.

A fractional diet is a proper nutrition plan built on three main points: eat in small portions, without overeating or stretching your stomach, monitor your hunger, avoiding acute attacks, and have a fasting day once a week. This method allows you to lose weight without grueling fasts and strict dietary restrictions. It is based on the principle that to lose weight you need to reduce the number of calories you consume, but not starve yourself. Excess weight will go away on its own, even if the body receives the same amount of calories, while new fat folds will never form.

Basic principles of a fractional diet

The basic principle of a fractional diet is that you need to eat small portions five to six times a day, without overeating or stretching your stomach. Snacks are acceptable if they are fresh vegetables or fruits. At night you can drink a glass of kefir. On fasting days, you are allowed to consume only low-fat fermented milk products.

It is important to monitor the feeling of hunger, avoiding acute attacks. If you feel hungry, you need to snack on fresh vegetables or fruits, but do not overeat. In addition, it is necessary to arrange a fasting day once a week. During this day, you can eat up to 1.5 kg of cottage cheese or drink up to 2 liters of kefir.

To increase efficiency, it is recommended to combine a fractional diet with sports such as swimming, running, and aerobics. This will help speed up the weight loss process and improve your overall well-being.

Sample menu on a fractional diet

The first day:

1. Breakfast: omelet from 1 chicken egg with carrots and peas.
2. Second breakfast: grapefruit or tangerine.
3. Lunch: 200 gr. vegetable soup and a little salad of boiled beets or carrots.
4. Afternoon snack: small sandwich with tuna and vegetables.
5. Dinner: 150 gr. grilled chicken with grilled vegetables.

Second day:

1. Breakfast: oatmeal on water with berries and nuts.
2. Second breakfast: apple or pear.
3. Lunch: 200 gr. salad of crab sticks, cucumber and tomatoes.
4. Afternoon snack: a glass of low-fat yogurt with berries.
5. Dinner: 150 gr. grilled fish with grilled vegetables.

Day three:

1. Breakfast: cottage cheese casserole with berries.
2. Second breakfast: tangerine or orange.
3. Lunch: 200 gr. grilled chicken with steamed vegetables.
4. Afternoon snack: a glass of freshly squeezed carrot and apple juice.
5. Dinner: 150 gr. grilled beef with grilled vegetables.

It is important to remember that for effective weight loss it is necessary not only to follow a fractional diet, but also to lead an active lifestyle, drink enough water, and remove fatty and sugary foods from the diet. Also, before starting a diet, you should consult your doctor to rule out possible contraindications.