There are many different methods of weight loss, but they are often accompanied by serious complications. A protein-carbohydrate diet is one of the ways to prevent the body from depleting, but at the same time allowing you to effectively get rid of unnecessary kilograms.
What is the essence of the protein and carbohydrate diet for weight loss?
When following one or another scheme for losing excess weight, people are forced to limit themselves in nutrition. Due to numerous prohibitions in the diet, there is a lack of useful trace elements, including proteins and carbohydrates, which is fraught with negative consequences.
To prevent the development of a deficiency of the components necessary for the body, a protein-carbohydrate diet for weight loss was developed, which is based on the combination of these two elements. Its essence is the alternation of food with a lot of protein and food with a high content of carbohydrates.
Thus, due to the artificial formation of a deficiency, first of one, and then of another component, the body is forced to borrow energy from its own reserves. As a result, a protein-carbohydrate diet allows you to get rid of unnecessary kilograms in the absence of a constantly annoying feeling of hunger.
What are the benefits of a protein-carbohydrate diet menu?
With a competent approach to building a menu within the framework of this weight loss scheme, you can easily provoke the body to burn body fat without excessive starvation, which often causes exhaustion. Achievement of the result is carried out due to a number of inherent advantages:
- fat deposits are burned, and not muscle mass, as is often the case with weight loss. In this regard, the protein-carbohydrate diet helps prevent the formation of stretch marks and loss of skin elasticity;
- on protein days, the body is forced to take energy from fat reserves to maintain performance, which gradually leads to weight loss;
- on carbohydrate days, the body is saturated with energy, which is needed to carry out important functions of the body. This helps to avoid depression and problems with the work of individual organs, which are often accompanied by standard weight loss methods;
- there is a complete assimilation of vitamin and mineral complexes, without rejection by the body.
- the rate of metabolic processes and their quality change positively;
- the habituation of the stomach to any dish or daily diet is prevented, because the alternation of protein and carbohydrate foods is carried out.
The essence of the protein-carbohydrate diet helps a person get rid of the stressful conditions inherent in most other weight loss options. Due to which, losing weight is able to continue to work, study or do household chores without cravings to constantly lie down and do nothing due to exhaustion of the body.
However, it is important to take into account not only the benefits of this method of getting rid of body fat, but also contraindications and possible complications.
Who is contraindicated in the menu of the protein-carbohydrate diet for weight loss?
It will not work to take advantage of this method of weight loss in individuals with:
- problems in the kidneys, gastrointestinal tract or urinary system;
- an allergic reaction to the products used in the construction of the diet menu;
- stones in the gallbladder.
Also, the ban on the use of the principles of the protein-carbohydrate type of diet applies to pregnant women and women who are breastfeeding.
It is necessary to take into account the accompanying complications from losing weight in this way - the body, with such a diet, is forced to spend a lot of energy, which requires hard work. Therefore, to ensure full-fledged activity, the load is distributed to all human systems and organs. If one of the structures is affected by the disease, the diet can provoke the development of pathology and the occurrence of complications with treatment.
What are the rules for using a protein-carbohydrate diet to burn fat?
To achieve the desired results within the framework of the diet, you should follow the rules when it is carried out:
- on the first day, the daily diet should include food with an equal content of proteins and carbohydrates. Then two days you need to eat foods rich in proteins. The fourth day is reserved for food with large amounts of carbohydrates. The further power scheme is carried out by analogy;
- despite the fact that when dieting carbohydrates and proteins are consumed separately, when following a carbohydrate menu, it should be replenished with a small amount of vegetable proteins;
- due to the need to spend additional resources to maintain its own performance, the body needs large volumes of water. Therefore, compliance with the drinking regime is mandatory. You need to drink at least 2 liters of water per day. In addition to pure water, the use of natural juices and decoctions is allowed;
- In order to prevent exhaustion of the body, it is necessary to get enough sleep. It is recommended to sleep at least 8 hours a day, taking into account the current needs of the body for rest;
- Physical activity will help burn fat faster. However, it is important not to allow excessive loads on protein days, when the body directs all its forces to maintain work. Therefore, you need to stick to the average activity, devoting 20-30 minutes to at least home exercises. It is also recommended to periodically go out into the fresh air for walking or jogging for short distances;
- the ability to include proteins and carbohydrates in the menu on the same day does not mean that you can build a diet from anything. In any case, you will have to follow the requirements of nutritionists, avoiding fatty foods, alcoholic beverages or overly sweet desserts. Only healthy and wholesome food is allowed.
After the desired results are achieved, you need to ensure the correct exit from the diet. Pounce on your favorite, but junk food immediately is not allowed. There may be problems with the stomach, accustomed to other foods. Also, the recently departed kilograms will return again many times faster.
How to get out of the diet?
In order to maintain the achieved result and not harm your own stomach, you need to follow the rules for leaving the diet:
- it is important to consistently increase the calorie content of dishes;
- the drinking regimen must continue to be observed without changes - alcohol is still not welcome;
- gradually expand the menu with heavy food due to small portions of fried meat;
- the volume of dishes must also be increased in stages, otherwise the stomach may not be able to cope with the digestion of all food.
You can return to your usual diet only a week after leaving the diet. However, even after that it is recommended to monitor the balance of the menu: the dishes should complement each other, but without excessive fanaticism - situations with an excessive load on the stomach should be avoided.
How to build a menu for every day of a protein-carbohydrate diet for weight loss?
When compiling a diet, you can adhere to your own taste preferences, which positively distinguishes this method from many other weight loss schemes. But in any case, when cooking, you need to limit the use of:
- Sahara;
- salt;
- spices;
- other additives.
You will also have to give up:
- fried foods, giving preference to dishes cooked: steamed, boiled;
- dairy products with an excessive percentage of fat;
- canned goods;
- fatty meats and fish;
- fast food
- butter and margarine;
- sausages, including sausages and sausages.
In the diet menu, proteins, fats and carbohydrates should be in the balance determined by nutritionists. Therefore, it is worthwhile to separately analyze the diet for protein and carbohydrate days.
How to make a protein menu of a protein-carbohydrate diet for weight loss for every day?
During such periods, preference should be given to low-fat foods:
- kefir;
- cottage cheese;
- dietary meat - a rabbit or a bird will do;
- veal is allowed, but only lean parts;
- eggs;
- white fish.
In order not to harm your body, carbohydrates cannot be completely excluded from the menu. In this regard, it is recommended to eat dishes with a vegetable side dish. Sample protein day menu:
- morning meal. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- lunch. An omelette made with two eggs;
- daily meal. 200 grams of lean fish, steamed, with the addition of 100 grams of cauliflower salad;
- afternoon tea. 200 milliliters of kefir (an alternative is 30 grams of walnuts);
- evening meal. 200 grams of boiled chicken fillet, with the addition of vegetable salad (vegetable oil is allowed as a dressing).
Important: fats cannot be completely excluded, otherwise hormonal disorders may develop.
How to fill a carbohydrate day?
The essence of such days is in the energy load. Therefore, you need to include some proteins and complex carbohydrates in the diet menu:
- cereals;
- fruits or dried fruits;
- wholemeal bread.
Approximate daily diet:
- in the morning. Oatmeal cooked in water. You can use dried fruits or honey;
- snack. 100 grams of bread with hard cheese;
- afternoon. 200 grams of fish baked with rice as a side dish;
- snack. Apple;
- in the evening. Chicken cutlets with boiled beans.
Due to carbohydrate days, the body avoids a stressful state, which allows you to continue losing weight without complications.
What to eat on mixed days?
The menu for a week of protein-carbohydrate diet for weight loss is not complete without a mixed day. An approximate daily diet may include:
- for breakfast. A cup of herbal tea and an omelet;
- for lunch. Steamed chicken cutlets and buckwheat porridge;
- for dinner. Baked fish and sauerkraut.
For snacks between meals, you can use fruit or a small amount of nuts.