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 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?
Following one or another scheme to lose 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.
In order 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 foods with a lot of protein and foods 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 nagging feeling of hunger.
What are the benefits of a protein and carbohydrate diet menu?
With a competent approach to creating a menu within the framework of this weight loss scheme, you can easily cause the body to burn body fat without excessive starvation, which often causes exhaustion. The 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 sense, the diet of proteins and carbohydrates helps to prevent the formation of stretch marks and the loss of elasticity of the skin;
- on protein days, the body is forced to take energy from fat stores to maintain performance, gradually leading to weight loss;
- on carbohydrate days, the body is saturated with energy, which is needed to carry out important body functions. This helps to avoid depression and problems with the work 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 dish or daily diet is avoided, because the alternation of protein foods and carbohydrates is carried out.
The essence of the protein and carbohydrate diet helps a person get rid of the stressful conditions inherent in most other weight loss options. Therefore, losing weight means being able to continue working, studying or doing housework without constantly wanting to go to bed and doing nothing due to exhaustion of the body.
However, it is important to take into account not only the benefits of this method of eliminating body fat, but also the contraindications and possible complications.
Who is contraindicated in the protein and carbohydrate diet menu for weight loss?
Taking advantage of this weight loss method will not work for people with:
- problems with the kidneys, gastrointestinal tract, or urinary system;
- an allergic reaction to the products used in the construction of the dietary menu;
- stones in the gallbladder.
In addition, the prohibition of the use of the principles of the protein and carbohydrate type of 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, on 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 and carbohydrate diet to burn fat?
To achieve the desired results within the framework of the diet, you must follow the rules when it is carried out:
- on the first day, the daily diet should include foods with an equal content of protein and carbohydrates. Then two days you need to eat foods rich in protein. The fourth day is reserved for foods with a large amount of carbohydrates. The additional power scheme is carried out by analogy;
- despite the fact that in the diet 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 expend additional resources to maintain its own performance, the body requires large volumes of water. Therefore, compliance with the drinking regimen is mandatory. It is necessary to drink at least 2 liters of water a day. In addition to pure water, the use of natural juices and decoctions is allowed;
- 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 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 up the work. Therefore, you should stick to the average activity, spending at least 20-30 minutes on exercises at home. It is also recommended to go outside periodically to walk or jog short distances;
- the ability to include protein and carbohydrates in the menu on the same day does not mean that you can create a diet from anything. In any case, you will have to follow the instructions of the nutritionists, avoiding fatty foods, alcoholic beverages or too sweet desserts. Only healthy and wholesome foods are allowed.
Once the desired results are achieved, you need to ensure the correct exit from the diet. Jump on your favorite, but junk food right away is not allowed. There may be problems with the stomach, accustomed to other foods. In addition, the kilograms that have recently gone will come back many times faster.
How to get off the diet?
In order to maintain the achieved result and not harm your own stomach, you must follow the rules for leaving the diet:
- it is important to constantly increase the calorie content of dishes;
- the drinking regime should 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 should also be increased in stages, otherwise the stomach may not be able to cope with the digestion of all food.
You can go back to your usual diet just one week after coming off 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 diet of proteins and carbohydrates to lose weight?
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 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 products;
- fatty meats 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 separately analyzing the diet for protein and carbohydrate days.
How to make 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 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. Example protein menu of the day:
- morning meal. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- food. An omelet made with two eggs;
- daily food. 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 of carbohydrates?
The essence of those days is in the energy charge. Therefore, you need to include some proteins and complex carbohydrates in the diet menu:
- cereals;
- fruit or nuts;
- wholemeal bread.
Approximate daily diet:
- in the morning. Oatmeal cooked in water. You can use nuts 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 afternoon. Chicken cutlets with boiled beans.
Due to the days of carbohydrates, the body avoids a stressful state, which allows you to continue losing weight without complications.
What to eat on mixed days?
The menu of a week of diet of proteins and carbohydrates to lose weight 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 between meals, you can use fruit or a small amount of nuts.