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 depleted, but at the same time it allows you to effectively get rid of unnecessary pounds.
What is the essence of the protein-carbohydrate diet for weight loss?
Following one or another scheme to lose excess weight, people are forced to restrict themselves in eating. 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 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, the protein-carbohydrate diet allows you to get rid of unnecessary pounds in the absence of a constant annoying feeling of hunger.
What are the advantages of a protein-carbohydrate diet menu?
With a competent approach to creating a menu within this weight loss scheme, you can easily provoke the body to burn body fat without excessive fasting, which often causes exhaustion. The result is achieved thanks to a number of inherent advantages:
- fat deposits are burned, not muscle mass, as is often the case with weight loss. In this regard, a 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 days with carbohydrates, the body is saturated with energy, which is necessary to carry out important functions of the body. This helps to avoid depression and problems with the work of individual organs, which are often accompanied by standard weight loss methods;
- there is complete absorption of vitamin and mineral complexes, without rejection by the body.
- the speed of metabolic processes and their quality change positively;
- it prevents the stomach from getting used to any meal or daily diet, as protein and carbohydrate foods are alternated.
The essence of the protein-carbohydrate diet helps a person to get rid of the stressful conditions inherent in most other weight loss options. Due to which the weight-loss person is able to continue working, studying or doing housework without wanting 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 removing body fat, but also the contraindications and possible complications.
Who is contraindicated in the menu of the protein-carbohydrate diet for weight loss?
It will not work to benefit from this weight loss method for people with:
- problems with the kidneys, gastrointestinal tract or urinary system;
- allergic reaction to the products used in the preparation of the diet menu;
- gallstones.
Also, the ban on 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 accompanying complications of 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 in the 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 conducting it:
- on the first day, the daily diet should include food with equal protein and carbohydrate content. After that, you should eat protein-rich foods for two days. The fourth day is reserved for food with large amounts of carbohydrates. The further power scheme is carried out by analogy;
- despite the fact that in a diet carbohydrates and proteins are consumed separately, when you follow a carbohydrate menu, it should be supplemented with a small amount of vegetable proteins;
- due to the need to expend additional resources to maintain its own efficiency, the body needs large amounts 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;
- To prevent body exhaustion, 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 maintaining the work. That's why you should stick to moderate activity, spending 20-30 minutes at least on home exercises. It is also recommended to periodically go out into the fresh air for short-distance walks or jogs;
- 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 nutritionists' requirements, avoiding fatty foods, alcoholic beverages or excessively sweet desserts. Only healthy and wholesome food is allowed.
After achieving the desired results, you need to ensure the proper exit from the diet. Indulge in your favorite but unhealthy food right away is not allowed. It is possible to have problems with the stomach, accustomed to other foods. Also, recently lost pounds will return many times faster.
How to get out of the diet?
In order to preserve the achieved result and not to harm your own stomach, you must follow the rules for leaving the diet:
- it is important to consistently increase the calorie content of meals;
- the drinking regime must continue to be followed without changes - alcohol is still not welcome;
- gradual expansion of the menu with heavy food due to small portions of fried meat;
- the volume of meals 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 a week after coming off the diet. But 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 making a diet, you can stick to your own taste preferences, which positively distinguishes this method from many other weight loss schemes. But in any case, when you cook, you should limit the use of:
- Sahara;
- salt;
- spices;
- other supplements.
You will also have to give up:
- fried foods, preferring steamed, boiled dishes;
- dairy products with excessive fat content;
- 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. That is why it is worth separately analyzing the diet for protein and carbohydrate days.
How to make a protein menu of a protein-carbohydrate diet for weight loss for every day?
During these periods, preference should be given to low-fat foods:
- kefir;
- cottage cheese;
- dietary meat - rabbit or bird will do;
- beef is allowed, but only lean parts;
- eggs;
- Whitefish.
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 vegetable side dish. Sample menu for a protein day:
- morning meal. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- lunch. Omelet 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 walnuts);
- evening meal. 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 carb day?
The essence of such days is in the energy load. That is why you should include some proteins and complex carbohydrates in the diet menu:
- cereals;
- fruit or dried fruit;
- whole grain bread.
Approximate daily diet:
- in the morning. Oats boiled in water. You can use dried fruit or honey;
- light breakfast. 100 grams of bread with hard cheese;
- afternoon. 200 grams of fish baked with rice as a side dish;
- light breakfast. an apple;
- the evening. Chicken cutlets with boiled beans.
Thanks to 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 a 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 between meals, you can use fruit or a small amount of nuts.