There are many different weight loss methods, but they are often accompanied by serious complications. A protein-carbohydrate diet is one of the ways to prevent the body from losing weight, but at the same time allows you to effectively get rid of unnecessary kilograms.
What is the essence of a protein and carbohydrate diet for weight loss?
When following one or another scheme to lose excess weight, people have to limit themselves in nutrition. Due to the many prohibitions in the diet, there is a lack of useful trace elements, including proteins and carbohydrates, which are fraught with negative consequences.
To prevent the development of a lack of components necessary for the body, a protein-carbohydrate diet for weight loss has been developed, which is based on a combination of these two elements. The essence is the replacement of foods with a lot of protein and foods with a high carbohydrate content.
Therefore, due to the formation of artificial deficiencies, first of one, and then of other components, 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 kilograms without the constant annoying hunger.
What are the benefits of a protein-carbohydrate diet menu?
With an efficient approach to building a menu in the framework of this weight loss scheme, you can easily provoke the body to burn body fat without excessive starvation, which often causes fatigue. The achievement of results is done because of several inherent advantages:
- fat deposits are burned, and not muscle mass, as often happens 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 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 weight loss methods;
- there is complete assimilation of vitamin and mineral complexes, without rejection by the body.
- the rate of metabolic processes and their quality change positively;
- the conditioning of the stomach to any meal or daily diet is prevented, because the replacement of protein and carbohydrate food is done.
The essence of the protein-carbohydrate diet helps one get rid of the stressful conditions inherent in most other weight loss options. Because of that, losing weight is able to continue working, studying or doing homework without the urge to lie down and do nothing because of body fatigue.
However, it is important to take into account not only the benefits of this method to get rid of body fat, but also 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 individuals with:
- problems in the kidneys, gastrointestinal tract or urinary system;
- allergic reactions to products used in the construction of the diet menu;
- stones in the gallbladder.
Also, the prohibition of using the protein-carbohydrate type diet principle 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, has 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 trigger the development of pathology and the occurrence of complications with treatment.
What are the rules for using a protein-carbohydrate diet to burn fat?
To achieve the desired results in the framework of the diet, you should follow the rules when it is carried out:
- on the first day, the daily diet should include food with the same protein and carbohydrate content. Then two days you need to eat food rich in protein. The fourth day is reserved for foods with a large amount of carbohydrates. The power scheme is further carried out by analogy;
- despite the fact that when carbohydrate and protein diets are eaten separately, when following a carbohydrate menu, it should be replenished with a small amount of vegetable protein;
- because of the need to spend additional resources to maintain its own performance, the body needs a large amount of water. Therefore, compliance with the drinking regime is mandatory. You need to drink at least 2 liters of water every day. In addition to pure water, the use of natural juices and decoctions is allowed;
- To avoid body fatigue, 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 to rest;
- Physical activity will help burn fat faster. However, it is important not to allow overload on protein days, when the body directs all its forces to maintain work. Therefore, you need to stick to the average activity, devoting 20-30 minutes to at least home exercises. It is also recommended to periodically go out into the fresh air to walk or jog for short distances;
- the ability to include protein and carbohydrates in the menu on the same day does not mean that you can build a diet from nothing. In any case, you need to follow the nutritionist's requirements, avoiding fatty foods, alcoholic beverages or desserts that are too sweet. Only healthy and nutritious food is allowed.
After the desired result is achieved, you need to ensure the correct exit from the diet. Pounce on your favorite, but instant snacks are not allowed. There may be problems with the stomach, getting used to other foods. In addition, the recently lost kilograms will return many times faster.
How to get out of the diet?
In order to maintain the achieved results and not harm your own stomach, you need to follow the rules for leaving the diet:
- it is important to consistently increase the calorie content of meals;
- the drinking regimen must continue to be observed without change - alcohol is still not welcome;
- gradually expand the menu with heavy food due to the small portion of fried meat;
- the number of meals must also be increased gradually, otherwise the stomach may not be able to digest all the food.
You can return to your normal diet just one week after leaving the diet. However, even after that it is recommended to monitor the balance of the menu: 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 every day 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;
- salt;
- spices;
- other additives.
You also need to surrender:
- fried food, giving preference to cooked dishes: steamed, boiled;
- dairy products with an excessive percentage of fat;
- canned goods;
- fatty meat and fish;
- snacks
- butter and margarine;
- sausages, including sausages and sausages.
In the diet menu, protein, fat and carbohydrates should be in the balance determined by the nutritionist. Therefore, it is beneficial to separately analyze the diet for protein and carbohydrate days.
How to make a protein menu protein-carbohydrate diet for weight loss for every day?
During that period, priority should be given to low-fat foods:
- kefir;
- cottage cheese;
- diet meat - rabbit or bird will do;
- beef is allowed, but only the lean part;
- eggs;
- white fish
In order not to harm your body, carbohydrates cannot be completely excluded from the menu. In this case, it is recommended to eat the meal with a side dish of vegetables. Sample protein day menu:
- breakfast. 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 lean fish, steamed, with an additional 100 grams of cauliflower salad;
- tea time. 200 milliliters of kefir (an alternative is 30 grams of walnuts);
- dinner200 grams of boiled chicken fillet, with the addition of vegetable salad (vegetable oil is allowed as a dressing).
Important: fat should not be completely excluded, otherwise hormonal disorders may develop.
How to fill a carbohydrate day?
The essence of such days is in the load of energy. Therefore, you need to include some protein and complex carbohydrates in the diet menu:
- cereals;
- fruits or dried fruits;
- wholemeal bread.
Estimated daily diet:
- in the morning. Oatmeal is cooked in water. You can use dried fruits or honey;
- snacks. 100 grams of bread with hard cheese;
- noon. 200 grams of baked fish with rice as a side dish;
- snacks. Apple;
- in the evening. Chicken pieces with boiled beans.
Due to carbohydrate days, the body avoids stressful conditions, which allows you to continue losing weight without complications.
What to eat on a mixed day?
The menu for a week of a protein-carbohydrate diet for weight loss is incomplete without a mixed day. An estimated daily diet may include:
- for breakfastA cup of herbal tea and an omelette;
- for lunchSteamed chicken pieces and buckwheat porridge;
- for dinner. Grilled fish and sauerkraut.
For a snack between meals, you can use fruits or some nuts.