There are many different methods of losing weight, but they are often accompanied by serious complications. A protein-carbohydrate diet is one of the ways to prevent depletion of the body, but at the same time it allows you to effectively get rid of unnecessary pounds.
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 food. 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 lack of 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 carbohydrate content.
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 pounds in the absence of a constant 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 hunger, which often causes exhaustion. Achieving the result is done due to a number of inherent advantages:
- fat deposits are burned, and not muscle mass, as often happens with weight loss. In this regard, the protein-carbohydrate diet helps prevent the formation of stretch marks and the loss of skin elasticity;
- on protein days, the body is forced to get energy from fat reserves to maintain performance, which gradually leads to weight loss;
- on carbohydrate days, the body is saturated with energy, which is necessary to perform important body functions. This helps to avoid depression and problems with the work of individual organs, which are often associated with 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 adaptation 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 working, studying or doing household chores without the desire to constantly lie down and do nothing due to exhaustion of the body.
However, it is important to consider not only the benefits of this method of getting rid of body fat, but also the possible contraindications and complications.
Who is contraindicated in the protein-carbohydrate diet menu for weight loss?
It will not work to benefit from this weight loss method in individuals with:
- problems with the kidneys, gastrointestinal tract or urinary system;
- an allergic reaction to the products used in the construction of the diet menu;
- gall bladder stones.
Also, the prohibition of using 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 complications associated with 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 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 appearance of complications with treatment.
What are the rules for using a protein-carbohydrate diet to burn fat?
In order to achieve the desired results within the diet, you must 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 for two days you should eat foods rich in protein. The fourth day is reserved for food with a large amount of carbohydrates. Further power scheme is carried out by analogy;
- despite the fact that when the carbohydrate and protein diet are consumed separately, when you follow a carbohydrate menu, it should be supplemented with a small amount of vegetable protein;
- due to the need to expend additional resources to maintain its performance, the body needs large volumes of water. Therefore, compliance with the drinking regime is mandatory. You should drink at least 2 liters of water a day. In addition to clean water, the use of natural juices and decoctions is allowed;
- To prevent body fatigue, it is necessary to get enough sleep. It is recommended to sleep at least 8 hours a day, taking into account the actual 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 should stick to moderate activity, devoting 20-30 minutes at least to exercises at home. It is also recommended to periodically go out in the fresh air for walking or jogging for short distances;
- the ability to include protein and carbohydrates in the menu on the same day does not mean that you can build a diet from everything. In any case, you will have to follow the requirements of nutritionists, avoiding fatty foods, alcoholic beverages or excessively sweet sweets. Only healthy and wholesome food is allowed.
After you have achieved the desired results, you must ensure the proper exit from the diet. Throw away your favorite food right away, but junk food is not allowed. There may be problems with the stomach, accustomed to other foods. Also, the recently lost kilograms will return many times faster.
How to get off the diet?
In order to maintain the achieved result and not to damage your stomach, you must follow the rules to quit the diet:
- it is important to constantly increase the caloric content of dishes;
- the drinking regime 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 the dishes should also be increased in stages, otherwise the stomach may not be able to cope with the digestion of all the food.
You can return to your usual diet just one week after you quit 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 each day of a protein-carbohydrate diet for weight loss?
When compiling a diet, you can stick to your taste preferences, which positively distinguishes this method from many other weight loss schemes. But in any case, when cooking, you should limit the use of:
- Sahara;
- salt;
- spices;
- other additives.
You will also have to give up:
- fried foods, giving preference to cooked dishes: steamed, boiled;
- dairy products with an excessive percentage of fat;
- canned goods;
- fatty meat and fish;
- Fast food
- butter and margarine;
- sausages, including sausages and sausages.
In the diet menu, proteins, fats and carbohydrates must be in the balance determined by nutritionists. Therefore, it is worth analyzing the diet separately for protein and carbohydrate days.
How to make a protein menu of a protein-carbohydrate diet for weight loss for each day?
During such periods, preference should be given to low-fat foods:
- kefir;
- cottage cheese;
- dietary meat - a rabbit or a bird will do;
- beef 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 side dish of vegetables. Example of the day's protein menu:
- breakfast meal. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- lunch. An omelet 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 nuts);
- evening meal. 200 grams of boiled chicken fillet, with the addition of vegetable salad (vegetable oil is allowed as a sauce).
Important: fats cannot be completely excluded, otherwise hormonal disorders may develop.
How to fill a day with carbohydrates?
The essence of such days is in the energy charge. Therefore, you should include some proteins and complex carbohydrates in the diet menu:
- cereals;
- fruit or dried fruit;
- wholemeal bread.
Approximate daily diet:
- in morning. Oatmeal cooked in water. You can use dried fruits or honey;
- the snack100 grams of bread with hard cheese;
- in the afternoon. 200 grams of baked fish with rice as a side dish;
- the snackApple;
- in the evening. Chicken cutlets with baked beans.
Due to carbohydrate days, the body avoids a stressful state, which allows you to continue losing weight without complications.
What should you eat on mixed days?
The menu for a week of protein-carbohydrate diet for weight loss is not complete without a mixed day. A rough daily diet may include:
- for the morning. 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.