There are many different methods of losing weight, but they are often accompanied by serious complications. A protein and carbohydrate diet is one of the ways to prevent the body from being exhausted, but at the same time it allows 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, useful trace elements are missing, 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 protein-rich foods and high-carbohydrate foods.
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 reserves. As a result, a protein and 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 creating a menu under this weight loss scheme, you can easily induce the body to burn body fat without excessive hunger, which often causes exhaustion. Achieving 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 the 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 necessary to perform important body functions. This helps to avoid depression and problems with the work of individual organs, which are often accompanied by standard methods of weight loss;
- there is a complete assimilation of vitamin and mineral complexes, without rejection by the organism.
- the speed of metabolic processes and their quality change positively;
- stomach addiction to any dish or daily diet is prevented, because the alternation of protein foods and carbohydrates is achieved.
The essence of the protein and carbohydrate diet helps a person get rid of the stressful conditions inherent in most other weight loss options. Due to this, 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 take into account not only the advantages of this method of eliminating body fat, but also the contraindications and possible complications.
Who is contraindicated on the menu of the protein and carbohydrate diet for weight loss?
It will not work to take advantage of this weight loss method in individuals with:
- problems with your kidneys, gastrointestinal tract, or urinary system;
- an allergic reaction to the products used in the construction of the diet menu;
- stones in the gallbladder.
In addition, the ban on using the principles of the protein-carbohydrate diet applies to pregnant women and women who are breastfeeding.
It is necessary to take into account the complications that accompany weight loss 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 pathologies and the occurrence of complications with treatment.
What are the rules for using a protein and carbohydrate diet for fat burning?
To achieve the desired results in the context of the diet, it is necessary to follow the rules when it is carried out:
- on the first day, the daily diet should include foods with an equal content of proteins and carbohydrates. So two days you need to eat protein-rich foods. The fourth day is reserved for foods with large amounts of carbohydrates. The further feeding scheme is carried out by analogy;
- despite the fact that during the diet carbohydrates and proteins are consumed separately, when following a carbohydrate menu, it should be replenished with a small amount of vegetable protein;
- due to the need to spend additional resources to maintain its performance, the body needs large volumes of water. Therefore, compliance with the drinking regime is mandatory. You must drink at least 2 liters of water per day. In addition to pure water, the use of natural juices and decoctions is allowed;
- To prevent body exhaustion, you need to get enough sleep. It is advisable to sleep at least 8 hours a day, taking into account the body's current needs 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 keep working. Therefore, it is necessary to stick to the average activity, dedicating at least 20-30 minutes to exercises at home. It is also advisable to periodically go out into the fresh air for walking or jogging for short distances;
- the ability to include protein and carbohydrates on the menu on the same day doesn't mean you can build a diet out of just about anything. In any case, you will have to follow the prescriptions of nutritionists, avoiding fatty foods, alcoholic drinks or overly sweet sweets. Only healthy and wholesome foods are allowed.
Having achieved the desired results, it is necessary to ensure the correct exit from the diet. Hop on your favorite, but junk food immediately isn't allowed. There may be problems with the stomach, accustomed to other foods. In addition, the recently departed kilograms will come back again many times faster.
How to get out of the diet?
To maintain the result and not harm your stomach, you need to follow the rules for abandoning the diet:
- it is important to constantly increase the calorie content of dishes;
- the drinking regime must continue to be observed without changes - alcohol is not yet welcome;
- gradually expand the menu with heavy food due to small portions of fried meat;
- the volume of dishes also needs to be gradually increased, otherwise the stomach may not be able to cope with the digestion of all food.
You can return to your usual diet only one 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 excessive load on the stomach should be avoided.
How to build a menu for each day of a protein and 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, it is necessary to limit the use of:
- Sahara;
- salt;
- spices;
- other additives.
You will also have to give up:
- fried foods, favoring cooked dishes: steamed, boiled;
- dairy products with an excessive percentage of fat;
- canned products;
- 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 analyze the diet for protein and carbohydrate days separately.
How to create a protein menu of a protein and 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;
- egg;
- 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. Protein day menu example:
- morning meal. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- the 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 nuts);
- dinner. 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 day with carbohydrates?
The essence of these days is in the energy load. Therefore, it is necessary to include some complex proteins and carbohydrates in the diet menu:
- cereals;
- fruit or dried fruit;
- whole grain bread.
Approximate daily diet:
- the morning. Oatmeal cooked in water. You can use dried fruit or honey;
- snack. 100 grams of bread with hard cheese;
- afternoon. 200 grams of baked fish with rice as a side dish;
- snack. Apple;
- in the evening. Chicken cutlets with boiled beans.
Due to the 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 and carbohydrate diet for weight loss is not complete without a mixed day. An approximate daily diet can include:
- for breakfast. A cup of herbal tea and an omelette;
- 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.