Every person who wants to lose weight has heard about the popular fractional system, but not everyone knows its basic principles. It is traditionally believed that in order to lose weight it is necessary to adhere to strict diets, which are practically equivalent to starvation, or to exercise intensively every day, exhausting oneself. However, these radical methods of weight loss are hard labor for the body and entail serious health problems. There are more humane and effective systems, such as fractional meals for weight loss.
This regime allows you to effectively and reliably get rid of extra centimeters, including all the necessary foods and vitamins in your diet. The principle of a fractional diet allows you to eat many tasty and healthy dishes, has no strict prohibitions, but insists on following some simple and simple rules. The basic principles of fractional nutrition, permitted foods, recommendations and results of those who have lost weight, a table of fluid intake and rules for calculating an individual menu - read about it further.
Diet 200 grams: what is special?
The 200 gram diet in 3 hours is a program that has also received another name – “five tablespoons.” This is a very modest diet that involves minimal calorie intake for weight loss.
The peculiarity of the 200 gram diet is a guaranteed reduction in daily calorie intake. The minimum level of reduction reaches 30–50%. This leads to weight loss.
The diet is as simple as possible - it is based on minimal food consumption, as well as frequent and small meals. It is this method that allows you not to experience a constant feeling of hunger, and gradually saturates the body with energy. The course is designed for a minimum duration, since long-term use of a reduced diet leads to exhaustion of the body.
A diet of 200 grams after 3 hours is a gradual satisfaction of food needs. The peculiarity of the method is the maximum amount of food consumed - you can eat them in limited quantities - no more than 5 tablespoons.
The 200 gram diet is an effective program that allows you to lose up to 4 kilograms in 5-7 days. To improve your performance, you can use simple exercises. Excessive physical activity is strictly prohibited. Otherwise, this will lead to exhaustion of the body and the end of the program in a hospital bed.
Positive aspects of fractional nutrition
The portioned diet regimen has quite a lot of fans, not only because it helps to quickly and reliably lose excess weight, but due to its positive effect on the body and human health. Eating small meals frequently helps normalize metabolism and even prevent the development of certain diseases.
Other advantages of fractional meals include:
- improving the absorption of nutrients by the body;
- normalization of blood sugar levels;
- preventing the development of ulcers, gastritis and other stomach diseases;
- normalization of the processes of formation of fatty deposits.
In addition, a fractional diet is quite easy to adhere to, since it does not cause psychological and physical discomfort. The daily diet menu includes various products from which you can prepare very tasty and healthy dishes, eliminating hunger and the desire to snack on something harmful. However, it is important to distribute calories evenly across portions. Thus, the body does not strive to receive harmful, fatty foods, because it knows that it will receive a new portion in a few hours and does not put aside reserve reserves, since with a balanced diet there is no stress, unlike hunger strikes and strict diets.
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The main rules of the diet 200 grams
A diet of 200 grams every 3 hours is a set of rules, requirements and restrictions. Among the main recommendations:
- Do not skip meals - this process is carried out at intervals of 3 hours.
- If you decide to extend the 200 gram diet, then after a week you can increase the interval to 4 hours.
- It is not necessary to weigh the food; it is enough to use 5 tablespoons or 15 teaspoons of food. This is quite enough for a signal of saturation to be received and the person will not experience a serious feeling of hunger for the next few hours.
- Food should be taken separately from liquid. You can drink water or unsweetened tea, but only in between meals or after it (half an hour later).
- Drinks should be drunk without sugar, and honey should not be added to them.
- Carbonated drinks, confectionery, fast food are prohibited. You should also not eat sweet fruits or cook everything without adding oil or fat.
- Decoctions and compotes should also not be consumed, since the drinks contain small amounts of sugar.
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Don't forget about water. Like others, the 200 gram diet involves drinking at least 2–2.5 liters of unsweetened clean water.
- Not only should you cut down on the number of servings, but you should also use small dishes to serve food. A reduced plate is a purely psychological technique that signals the body to eat a large amount of food.
- Simple dishes should be prepared for consumption, even with a large number of ingredients. But to make your food varied, you will have to cook constantly. Psychologists advise eating a wide variety of foods while on diets. This allows you to focus on food, and not on the process and the feeling of hunger.
- Almost all protein products are allowed - the only exceptions are fatty meats, poultry, and fish. You can eat dairy products and whole grain cereals.
- It is better to avoid using mayonnaise, sauces, ketchups, additives, and large amounts of seasonings during the 200 gram diet. Such foods do not provide any benefit; they harm the body, retain fluid, and disrupt the functioning of the digestive system.
- The last meal should be taken no later than 2-3 hours before bedtime.
- Don't forget about snacks. Instead of heavy foods between meals, you should leave room for lighter foods, fruits and vegetables.
Many nutritionists advise not to eat anything other than food after 18-19 hours.
A diet of 200 grams 5 times a day is a program that involves eating high-quality and tasty food that can satisfy hunger. However, you should not choose a simple lean soup, five spoons of which will not satisfy the hunger of even a small child. On a 200 gram diet, you can even eat baked goods and treat yourself to desserts periodically, but only in limited quantities. You can consume no more than 100–120 grams at a time, but such products should be taken within 16 hours.
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What is fractional nutrition
The name fractional nutrition refers to a system that is popular today, based on dividing the daily diet into several meals. As a rule, the optimal number of meals according to this system is from 4 to 7 times a day.
It is worth considering that with fractional meals, food is consumed often, but in small portions. However, this does not mean that with this type of nutrition it is allowed to eat a lunch of three or more dishes in portions at 6 times. The principle of the dietary system is based on an even distribution of calories and energy from consumed foods in portions throughout the day, which allows you to provide the body with all vital substances and avoid overeating.
Note! With fractional meals, there are no strict restrictions on the total calorie content of food. You should divide your normal diet into several meals in equal portions, however, this does not mean that chips, sweets, sauces and similar unhealthy foods should be present in the diet.
A moderate regimen and a reasonable distribution of calories over even portions allows the body to use reserve reserves and promote weight loss. At the same time, the daily diet should not be monotonous, but should consist of a variety of products and healthy foods.
Preparation period
The 200 gram diet is a technique that requires preliminary preparation. To follow the program, all you need to do is:
- Eat meals in small portions;
- Set breaks between doses at 2–3 hours;
- Reduce the number of calories consumed;
- Reduce the amount of baked goods, canned food, sweets, desserts, and fast food you eat.
Don't have quick snacks on the run. This is due to the fact that the brain needs time to enjoy the eating process, remember it and not require supplements ahead of time. Otherwise, hunger will be caused more by a psychological state than by a physical one. Spend time on the cooking process, as well as on nutrition. This allows the body to be satiated even before going to the table for a full meal.
Snacking and eating in front of the computer, as well as eating while looking at a phone, tablet, or reading a book, do not bring pleasure to the body. Such a meal is fraught with overeating, and serious ones.
Diet of 200 grams: sample menu for the day
It is enough not to overeat, and also limit your diet to just 5 spoons of the dish in order to lose extra pounds. The peculiarity of such nutrition is that it allows you to normalize the process itself, take it as a basis and use it in the future. You can create your diet at your own discretion. An approximate menu for a day of a 200 gram diet could be like this:
- Breakfast – 50 grams of berries with 150 grams of low-fat cottage cheese or oatmeal. Berries can be added to porridge or eaten separately. You can sweeten the porridge a little. Do not immediately drink water or unsweetened tea with breakfast. You can wait 30–60 minutes, and then drink your favorite drink. You should eat your first portion of food within an hour of waking up.
- 2 hours before lunch – 150 grams of low-fat cottage cheese. It can be replaced with a glass of kefir or fermented baked milk.
- Lunch – vegetables stewed with meat – 200 g. Use any of your choice, it is better to use a variety of products for cooking. Nutritionists advise setting lunch, that is, consuming the main portion of food before 13:00.
- Afternoon snack – fresh fruits or vegetables – 200 grams.
- Dinner – boiled fish 100 g, buckwheat – 80 g, vegetables – 20 g. Set the time for dinner 3 hours before bedtime.
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Sugar is prohibited, and therefore drinks consumed must be without glucose.
Menu for the week
Today on the Internet you can find many ready-made diet options for the fractional system, designed for different durations of the diet. Below we will give you an example of the type of fractional meals for weight loss with six meals a day and a detailed menu for the week.
| Day | Eating | Menu |
| Monday | Breakfast (1): | Oatmeal with milk, apples, tea |
| Brunch (2): | Low-fat yogurt, rye crackers | |
| Lunch (3): | Meat broth with herbs | |
| Late lunch (4): | Vegetable salad with 1 tbsp oil | |
| Dinner (5): | Vegetable stew with herbs and tomato | |
| Late snack (6): | Low-fat cottage cheese and yogurt | |
| Tuesday | Breakfast (1): | Cereals with low-fat milk, tea |
| Brunch (2): | Apple, pear | |
| Lunch (3): | Casserole with fish and vegetables | |
| Late lunch (4): Dinner (5): | Salad with carrots and apples Chicken fillet with tomato sauce, tea | |
| Late snack (6): | Low-fat kefir | |
| Wednesday | Breakfast (1): | Buckwheat with fruit, green tea |
| Brunch (2): | Orange, pomegranate | |
| Lunch (3): | Cream soup with carrots and pumpkin | |
| Late lunch (4): | Vegetable juice and rye cracker | |
| Dinner (5): | Vegetable salad with chicken, tea | |
| Late snack (6): | Yogurt with apple | |
| Thursday | Breakfast (1): | Bran with apple, kiwi and orange, juice |
| Brunch (2): | 2 peaches | |
| Lunch (3): | Boiled chicken fillet, vegetable salad | |
| Late lunch (4): | Salad with cabbage, carrots and apple | |
| Dinner (5): | Boiled rice with lean fish, tea | |
| Late snack (6): | Low-fat yogurt, pear | |
| Friday | Breakfast (1): | Omelette with sweet pepper and tomato, tea without sugar |
| Brunch (2): | Fruit salad | |
| Lunch (3): | Vegetable soup | |
| Late lunch (4): | Banana, pear and apple puree | |
| Dinner (5): | Wheat porridge, meatballs with chicken breast tomato, tea | |
| Late snack (6): | A glass of tomato juice | |
| Saturday | Breakfast (1): | Muesli with fruit pieces, green tea |
| Brunch (2): | Low-fat yogurt | |
| Lunch (3): | Vegetable soup with mushrooms and herbs | |
| Late lunch (4): | Carrots and 1 boiled egg | |
| Dinner (5): | Low-fat cottage cheese with honey, fruit tea | |
| Late snack (6): | Apple | |
| Resurrection | Breakfast (1): | Milk porridge, tea without sugar |
| Brunch (2): | Fruit salad | |
| Lunch (3): | Stewed fish with vegetables | |
| Late lunch (4): | A glass of vegetable broth | |
| Dinner (5): | Vinaigrette, 1 boiled egg, rye cracker | |
| Late snack (6): | Low-fat kefir, pear |
A similar menu can be used for meals for a week or a month, and can also be supplemented and varied. It is worth noting that during fractional meals it is prohibited to consume food not included in the menu, as well as drinks containing large amounts of caffeine.
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Advantages of the 200 gram diet
The program involves the use of a variety of food products, which already characterizes it only on the positive side. This means that the body will receive valuable nutrients for the body, as well as microelements. They are needed to strengthen the immune system, as well as provide all organs and systems with everything necessary for normal life. Additional advantages include:
- Organizing a proper nutrition system.
- No food gaps. They are fraught with overeating when a person gets to food.
- Minimum daily calorie content that is safe for human health.
- Restoring the normal functioning of the digestive system, including the intestines.
- No restrictions on the use of dishes. Only sugar and its contents are prohibited.
- No serious contraindications.
Essentially, the 200 gram diet is a technique that allows you to eat healthy by simply reducing the size of your portions, making the process orderly and correct.
