There are many different methods of losing weight, but they often come with serious complications. A protein-carbohydrate diet is one of the ways to prevent exhaustion of the body, but at the same time 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 to lose excess weight, people are forced to limit themselves to 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 components necessary for the body, a protein-carbohydrate diet for weight loss has been developed, based on the combination of these two elements. Its essence is the alternation of foods rich in protein and foods rich in 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. Accordingly, 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 creating a menu in this weight loss program, you can easily induce the body to burn body fat without excessive starvation, which often causes exhaustion. Achievement of the result is achieved due to a number of inherent advantages:
- fat deposits are burned, 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 draw energy from fat stores to maintain performance, which gradually leads to weight loss;
- on carbohydrate days, the body is saturated with energy, which is needed to perform important body functions. It helps to avoid depression and problems with the functioning of individual organs, which are often accompanied by standard methods of losing weight;
- 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 daily dish or diet is prevented, since 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. Thanks to which, losing weight is able to continue working, studying or doing household chores without the urge to constantly lie down and do nothing due to exhaustion of the body.
However, it is important to consider not only the advantages of this method of eliminating body fat, but also the contraindications and possible complications.
Who is contraindicated in the protein-carbohydrate diet menu for weight loss?
It will not work to take advantage of this weight loss method in people 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.
In addition, the prohibition to use the principles of the protein-carbohydrate type diet applies to pregnant women and nursing women.
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 on all human systems and organs. If any of the structures are 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?
To achieve the desired results from the diet, you must follow the rules when performing it:
- on the first day, the daily diet should include foods with equal protein and carbohydrate content. Then two days you need to eat high protein foods. The fourth day is reserved for carbohydrate-rich foods. The additional power supply scheme is carried out by analogy;
- despite the fact that during a 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 expend additional resources to maintain its own performance, the body requires 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 pure water, the use of natural juices and decoctions is allowed;
- In order to avoid 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 in terms of 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 at least 20-30 minutes to home exercises. It is also recommended to periodically go out into the fresh air to walk or jog short distances;
- the possibility of including 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 safe and wholesome foods are 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 stomach problems, accustomed to other foods. In addition, recently departed kilograms will return several times faster.
How to get out of the diet?
In order to maintain the achieved result and not harm your own stomach, you should follow the rules for abandoning the diet:
- it is important to constantly increase the calorie content of dishes;
- the drinking regime should continue to be observed without change - alcohol is still not welcome;
- gradually expand the menu with heavy foods due to small portions of fried meat;
- the volume of dishes should also be increased in stages, otherwise the stomach may not be able to cope with the digestion of all food.
You can resume your regular diet only one week after quitting 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 adhere to your own taste preferences, which positively distinguishes this method from many other weight loss programs. But in any case, during cooking, it is necessary to limit the use of:
- Sahara;
- salt;
- spices;
- other additives.
You will also have to give up:
- fried foods, giving preference to ready-made dishes: 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 worth analyzing the diet for protein and carbohydrate days separately.
How to make a protein menu of a protein-carbohydrate diet for daily weight loss?
During these periods, it is necessary to favor low-fat foods:
- kefir;
- Cottage cheese;
- dietary meat - a rabbit or a bird will do;
- veal is allowed, but only the 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. Sample protein menu of the day:
- morning 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 steamed lean fish, 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 carbohydrate day?
The essence of these days lies in the energy charge. Therefore, you should include certain proteins and complex carbohydrates in the diet menu:
- cereals;
- fruits or dried fruits;
- whole wheat bread.
Approximate daily diet:
- in the morning. Boiled oatmeal. You can use dried fruits or honey;
- to taste. 100 grams of bread with hard cheese;
- afternoon. 200 grams of baked fish with rice as a side dish;
- to taste. Apple;
- In the evening. Chicken cutlets with boiled beans.
Due to carbohydrate days, the body avoids a state of stress, which allows you to continue losing weight without complications.
What to eat on mixed days?
The menu of 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 the 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.