Fractional Nutrition

What is fractional nutrition, its principles and rules

The fractional eating method involves increasing the number of meals and reducing portion sizes. It would seem that if you eat more often, the weight should increase, but supporters of fractional nutrition say the opposite. Let's figure it out.

Principles of fractional nutrition:

• frequency of meals - 5-6 times a day with an interval of three hours;
• portion size - no more than 300 g;
• completeness - each meal should contain proteins, fats, carbohydrates and fiber.

According to the rules of fractional nutrition, you can eat before bedtime, otherwise you simply won’t be able to withstand the regime of 5-6 meals a day. If you eat five times a day at intervals of three hours, then breakfast, for example, will be at 7:30, and the last meal at 23:00.

What not to eat with fractional nutrition:

• fast food;
• sweets - cakes, pastries, chocolate, sweets, ice cream;
• sauces, mayonnaise.

These products with a small volume contain a lot of calories, which is contrary to the rules of fractional nutrition. It is not recommended to drink alcohol.

The benefits and harms of fractional nutrition

Adherents of this diet talk about beneficial effects:

• constant satiety - a person does not starve, which means that he does not overeat;
• a decrease in the volume of the stomach - since the serving size does not exceed the volume that can fit in one palm;
• normalization of the gastrointestinal tract - since there is little food at one time, it is digested in full, does not stagnate in the stomach and intestines;
• weight loss.

Is it so? Not really.

Constant satiety. Indeed, with frequent meals, a person does not have time to get hungry. But there is little benefit in this, because the body has a certain signaling system, with the help of which the regulation of the expenditure and accumulation of body fat, replenishment of the set of amino acids, glycogen depots takes place. With fractional nutrition, a person does not recognize these signals, does not know when he is really hungry, and when it is just emotional hunger. One of the principles of healthy proper nutrition is to eat when you feel hungry, listen to the signals of your body. So, as laid down by evolution. With a fractional power supply, this is not possible.

Reducing the volume of the stomach. This is possible only if the stomach has been stretched by constant overeating. Of course, with a reduction in portion sizes, the stomach will decrease, but only to physiological sizes. Less than he was genetically determined, he still will not.

Normalization of the gastrointestinal tract. This is partly true, so fractional nutrition is indicated for various diseases and digestive disorders, which we will discuss later. But with a normally functioning gastrointestinal tract and the absence of eating disorders, food will be digested completely and will not stagnate. If a person knows how to recognize the signals of his body, he will want to eat only when the previous portion of food is completely absorbed.

Slimming. This is the most controversial issue. On the one hand, there is a lot of evidence that people actually lose weight with this type of diet. This technique is used in various clinics to reduce weight and improve the body. But on the other hand, this happens by reducing the total caloric content of the diet in the first place, as well as by increasing the proportion of vegetables and herbs in the diet. Sooner or later, the insulin swing that occurs due to frequent meals will stop the process of losing weight, you will have to reduce calories even more, which can cause a slowdown in metabolism.

What harm can fractional nutrition bring

The first and foremost is the development of insulin resistance. Consider the mechanism of the influence of food on the production of the hormone insulin by the pancreas.

Insulin is an anabolic hormone of protein origin, which is produced by beta cells (Langerhans cells) of the pancreas. It opens the way for glucose to tissue cells, that is, it regulates carbohydrate metabolism and is responsible for other processes:

• storage in the muscles and liver of glycogen (glucose depot);
• stimulation of the synthesis of fats and proteins;
• preventing the breakdown of glycogen and fats.

Once this happens, insulin blocks the breakdown of fats. The more often a person eats, the more insulin surges occur. There is always a lot of insulin in the bloodstream, therefore, fat burning does not occur. But this is not the only negative aspect.

The human body is a master at adapting to any conditions. Therefore, with a constantly high level of insulin in the blood, the cells stop noticing it, and insulin resistance develops. There is a lot of insulin and sugar in the blood, which it cannot carry into the cells. Cellular starvation begins, and the body gives the following signal: “We need to eat!” A person experiences a feeling of hunger, eats again - a new portion of insulin is thrown out, the cells do not feel it, the blood sugar level rises, and cellular hunger intensifies. This is how type 2 diabetes develops.

Hyperinsulinemia is a provocateur of estrogen-dependent diseases, such as endometriosis, PCOS (polycystic ovary syndrome).

Acne - clogged pores, black spots, increased greasiness of the scalp - the consequences of hyperandrogenism, or the predominance of male sex hormones. This condition also develops due to high levels of insulin in the blood.

Another unpleasant effect of fractional nutrition is that a person stops feeling hungry, as he constantly eats. This can contribute to weight gain, leptin resistance, and eating disorders. This is explained by the fact that the difference between the feeling of satiety before eating and after is lost, since a person eats mechanically and does not understand when he has already eaten.

In addition, fractional meals are very inconvenient in the modern world, where the most expensive resource is time. During working hours, not everyone manages to find half an hour for lunch, not to mention 2-4 meals a day.

For whom is fractional nutrition suitable, and for whom it is strictly contraindicated

Fractional nutrition is considered sparing. It is useful for patients with exacerbation of gastroenterological diseases:

• gastritis, stomach ulcer;
• cholelithiasis;
• stasis of bile, cholecystitis, removal of the gallbladder;
• pancreatitis;
• duodenal ulcer.

In addition to eating small portions, it is important for these diseases to prepare food in gentle ways, avoiding pro-inflammatory foods, alcohol, simple sugars, carbonated drinks, fermented foods from the diet. Attention is paid to the healing of mucous membranes.

When the gallbladder is surgically removed, frequent small meals also help prevent duodenal ulcers. The liver constantly produces bile, which has nowhere else to be stored, and it constantly enters the duodenum, injuring its walls. With fractional nutrition, bile is used for its intended purpose, namely for the digestion of food, thereby reducing the irritating effect of bile.

The lifestyle of athletes involves high energy consumption during the day, so they often have an accelerated metabolism. They need to eat more. It is difficult to fit enough food into three meals, so it is acceptable to add a full snack. For example, a protein shake with berries.

Children have accelerated processes of growth and development of the body, and they also need more energy substrates. But in this case, it will be enough to add one or two snacks to the three main meals. The benefit of split meals is that a lot of insulin is released, which serves as an anabolic hormone and promotes tissue growth. But at the same time, it is necessary to monitor the quality of food and the balance of nutrients, since an unbalanced diet and the abuse of sweets and fast food can lead to the development of diseases.

Pregnant women, especially in the second and third trimesters, find it difficult to eat large portions at one time due to compression of all digestive organs by the growing fetus. They should stick to 3-4 meals a day with a predominance of vegetables, herbs, berries, healthy fats and easily digestible proteins.

Nursing mothers need to take care of lactation. Approximately 400 calories are added to the normal daily caloric intake to provide energy for the production of sufficient milk. The diet should be varied and balanced, satisfy all the body's needs for vitamins and minerals.

To whom fractional nutrition is contraindicated:

• patients with diabetes;
• people diagnosed with obesity;
• people with insulin resistance;
• people with estrogen-dependent diseases (fibroids, PCOS, mastopathy, endometriosis);
• women with hyperandrogenism (predominance of male hormones).

Proper fractional nutrition - an example of a menu

With fractional nutrition, it is imperative to adhere to the rules of a healthy balanced diet, eat more vegetables, herbs, berries, fruits instead of industrial sweets and fast food, drink enough clean water throughout the day. Here is an example of a menu for one day, compiled taking into account all these nuances.

Breakfast:

• whole grain toast with guacamole and poached egg;
• sliced ​​fresh vegetables.

Snack:

• baked apple with walnuts and cottage cheese.

Dinner:

• lentil soup puree with herbs.

Snack:

• yogurt with berries and hemp seeds.

Dinner:

• liver pate with buckwheat;
• fresh greens.

Snack:

• vegetable salad with linseed oil and sesame seeds.

Fractional nutrition for weight loss is not the best option. Settle on a classic 3-course meal plan with breakfast, lunch and dinner 4 hours apart and at least 12 hours overnight.

Eating three times a day helps to increase the sensitivity of cells to insulin and leptin, reduce inflammation, and improve the functioning of all organs of the gastrointestinal tract. Do not forget about physical exercises, which help to speed up the metabolism. If you are shown a fractional regimen, adhere to all the principles of a healthy diet.