There are many different methods of weight loss, but they often come with serious complications. A protein-carbohydrate diet is one of the ways to keep the body from exhaustion while effectively getting rid of unnecessary pounds.
What is the essence of the protein and carbohydrate diet for weight loss?
When people follow one or another scheme for losing excess weight, they are forced to restrict themselves in the diet. 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 in the components necessary for the body, a protein-carbohydrate diet for weight loss was developed, based on the combination of these two elements. Its essence is the alternation of protein-rich and carbohydrate-rich food.
By artificially creating a deficiency of first one component, and then another, 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 without the constant annoying feeling of hunger.
What are the benefits of a protein carbohydrate diet menu?
With a competent approach to creating a menu as part of this weight loss plan, you can easily get the body to burn body fat without over-starving, which often leads to exhaustion. Achieving the result occurs due to a number of inherent advantages:
- Fat deposits are burned and not muscle mass, as is often the case when losing weight. 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 the energy it needs to fulfill important bodily functions. This will help to avoid depression and problems with the work of individual organs, which often accompany standard weight loss methods.
- There is a full assimilation of vitamin and mineral complexes without rejection by the body.
- the speed of metabolic processes and their quality change positively;
- habituation of the stomach to any dish or daily 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. Due to this, losing weight can continue to work, study or do household chores without the desire to constantly lie down and do nothing due to the exhaustion of the body.
However, it is important to consider not only the advantages of this method of eliminating 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 use this method of weight loss on people with:
- problems in the kidneys, gastrointestinal tract or urinary system;
- an allergic reaction to the products used in the creation of the diet menu;
- stones in the gallbladder.
The ban on applying the principles of the protein-carbohydrate diet also applies to pregnant women and lactating women.
It is necessary to take into account the accompanying complications of losing weight in this way - the body has to expend a lot of energy on such a diet, which requires hard work. Therefore, to ensure full-fledged activity, the load is distributed among all human systems and organs. If one of the structures is affected by the disease, nutrition can provoke the development of pathology and the occurrence of complications in treatment.
What are the rules for using a protein carbohydrate diet to burn fat?
In order to achieve the desired results as part of the diet, you should adhere to the rules when carrying it out:
- On the first day, the daily diet should contain foods with an equal content of proteins and carbohydrates. Then you need to eat high-protein foods for two days. The fourth day is reserved for foods with large amounts of carbohydrates. The rest of the performance scheme is analogous;
- despite the fact that carbohydrates and proteins are consumed separately on a diet, a carbohydrate menu should be replenished with a small amount of vegetable proteins.
- Due to the need to expend additional resources to maintain one's performance, the body requires large amounts 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;
- In order to prevent the body from becoming exhausted, it is necessary to get enough sleep. It is recommended to sleep at least 8 hours a day, taking into account the body's current need for rest.
- Physical activity helps burn fat faster. However, it is important not to allow excessive loads on protein days, when the body directs all its forces to keep up the work. Therefore, you need to stick to the average activity and devote at least 20-30 minutes to home exercises. It is also recommended to get fresh air regularly to walk or jog short distances;
- The ability to include protein and carbs in the menu on the same day doesn't mean you can build a diet out of everything. In any case, you must follow the requirements of nutritionists and avoid fatty foods, alcoholic beverages or desserts that are too sweet. Only healthy and wholesome food is allowed.
Having achieved the desired results, you need to ensure the correct exit from the diet. Pounce on your loved one, but junk food isn't allowed right away. There may be problems with the stomach, accustomed to other foods. Even the kilograms that you recently left will come back many times faster.
How do I get off the diet?
In order to maintain the achieved result and not harm your own stomach, you need to follow the rules of getting off the diet:
- It is important to consistently increase the calorie content of dishes.
- the drinking regime must be observed unchanged - alcohol is still not welcome;
- Gradually expand the menu with heavy dishes due to small portions of roasted meat.
- Also, the volume of food must be increased gradually, otherwise the stomach may not be able to digest all of the food.
You can return to your usual diet only a week after stopping the diet. However, even after this, 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 create 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 schemes. But in any case, when cooking, you need to limit the use of:
- Sahara Desert;
- Salt;
- Spices;
- other additives.
You must also give up:
- fried foods, giving preference to boiled dishes: stewed, boiled;
- Dairy products with an excessive percentage of fat;
- Canned goods;
- fatty meat and fish;
- Fast food
- butter and margarine;
- Sausages, including sausages and frankfurters.
In the diet menu, proteins, fats and carbohydrates should be in the balance established by nutritionists. Therefore, it is worth analyzing the diet for protein and carbohydrate days separately.
How to make a protein menu from a protein-carb diet for weight loss for every day?
In 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 portions;
- eggs;
- white fish.
In order not to harm your body, carbohydrates cannot be completely eliminated from the diet. In this regard, it is recommended to eat dishes with a side dish of vegetables. Example of a daily protein menu:
- Breakfast. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- Having lunch. An omelette made from two eggs;
- daily meal. 200 g lean fish, steamed, with 100 g cauliflower salad;
- Afternoon tea. 200 milliliters of kefir (alternatively 30 grams of walnuts);
- 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 ruled out, otherwise hormonal disorders can occur.
How do you fill a carb day?
The essence of such days lies in the energy load. Therefore, you need to include some proteins and complex carbohydrates in the diet menu:
- Grain;
- fruits or dried fruits;
- Whole grain bread.
Approximate Daily Diet:
- in the morning. Oatmeal boiled in water. You can use dried fruit 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 schnitzel with boiled beans.
Carbohydrate days allow the body to avoid a state of stress, which allows you to continue losing weight without complications.
What do you eat on mixed days?
The meal plan for a week 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 omelette;
- for lunch. Steamed chicken cutlets and buckwheat porridge;
- for dinner. Baked fish and sauerkraut.
For snacks in between, you can use fruit or a small amount of nuts.