There are many different ways to lose 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, and at the same time, it 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 are forced to limit themselves in nutrition. Due to numerous restrictions in the diet, there is a lack of useful trace elements, including proteins and carbohydrates, which are fraught with negative consequences.
A protein-carbohydrate diet for weight loss based on the combination of these two elements was developed to prevent the development of a deficiency of the components necessary for the body. Its essence is to replace food with a lot of protein and high-carbohydrate food.
Thus, the body is forced to take energy from its reserves due to the artificial formation of a deficiency of one and then another component. As a result, a protein-carbohydrate diet allows you to get rid of unnecessary kilograms, 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 building a menu within this weight loss scheme, you can stimulate the body to burn body fat without the extreme hunger that often leads to exhaustion. 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, 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 leads to gradual weight loss;
- on carbohydrate days, the body is saturated with the energy it needs to perform important body functions. It helps to avoid depression and problems in 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 speed and quality of metabolic processes changes positively;
- the stomach is prevented from getting used to any food or daily diet, because 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 other weight loss options. Thanks to this, he can continue to work, study or do housework 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 benefits of this method to get rid of body fat, but also the contraindications and possible complications.
Who is contraindicated in the protein-carbohydrate diet menu for weight loss?
Using this weight loss method will not work for the following people:
- problems with the kidneys, gastrointestinal tract or urinary system;
- allergic reaction to the products used in the construction of the diet menu;
- stones in the gall bladder.
Also, the ban on the use of protein-carbohydrate type diet principles applies to pregnant women and women who are breastfeeding.
It is necessary to take into account the complications associated with losing weight in this way - with such a diet, the body is forced to spend a lot of energy, which requires hard work. Therefore, the load is distributed to all human systems and organs to ensure full-fledged activity. If one of the structures is affected by the disease, the diet can lead to the development of pathology and complications with treatment.
What are the guidelines for using a protein-carbohydrate diet to burn fat?
In order to achieve the desired results within the framework of the diet, you must follow the rules when implementing it:
- on the first day, the daily diet should include foods with an equal content of protein and carbohydrates. Then you need to eat protein-rich foods for two days. The fourth day is reserved for foods with a large amount of carbohydrates. The additional power scheme is implemented by analogy;
- although dietary carbohydrates and proteins are consumed separately, when following the carbohydrate menu, it should be filled with a small amount of vegetable proteins;
- Due to the need to expend additional resources to maintain its performance, the body needs a large amount of water. Therefore, it is mandatory to follow the drinking regime. 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;
- You need to get enough sleep to prevent body exhaustion. Considering the current needs of the body for rest, it is recommended to sleep at least 8 hours a day;
- 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 continue the 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 for walking or jogging for short distances;
- the ability to include proteins and carbohydrates in the menu on the same day does not mean that you can diet from nothing. In any case, you will have to follow the nutritionist's requirements by avoiding fatty foods, alcoholic beverages or overly sweet desserts. Only healthy and wholesome food is allowed.
After the desired results are achieved, you need to ensure proper exit from the diet. Indulge in what you love, but junk food is not immediately allowed. Stomach accustomed to other foods may have problems. Also, the recently lost kilograms will return many times faster.
How to get off the diet?
In order to maintain the achieved result and not to harm your own stomach, you should follow the rules of exiting the diet:
- it is important to consistently increase the caloric content of meals;
- the drinking regime should continue to be observed without changing - alcohol is still not welcome;
- gradually expand the menu with heavy dishes due to small portions of fried meat;
- the volume of the dishes should also be increased in stages, otherwise the stomach will not be able to withstand the digestion of all the food.
You can return to your regular diet only one week after quitting the diet. However, after that, it is recommended to control the balance of the menu: dishes should complement each other, but without excessive fanaticism - situations with an overload on the stomach should be avoided.
How to set the menu for each day of the protein-carbohydrate diet for weight loss?
When designing a diet, you can follow your own taste preferences, which positively distinguishes this method from many other weight loss schemes. But in any case, it is necessary to limit the use when preparing food:
- Sahara;
- salt;
- spices;
- other additions.
You will also have to give up:
- fried foods that prefer cooked foods: steamed, boiled;
- dairy products with an excessive fat percentage;
- canned products;
- fatty meat 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 to lose weight every day?
In such periods, low-fat foods should be preferred:
- kefir;
- cottage cheese;
- dietary meat - a rabbit or bird will do;
- veal is allowed, but only 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 meals with a side dish of vegetables. Sample protein day menu:
- breakfast. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- lunchOmelette 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 (alternatively 30 grams of walnuts);
- supper. 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 the energy load. Therefore, you should include some proteins and complex carbohydrates in the diet menu:
- cereals;
- fruits or dried fruits;
- bran bread.
Approximate daily diet:
- in the morning. Oatmeal cooked in water. You can use dried fruits or honey;
- snack. 100 grams of bread with hard cheese;
- in the afternoon. 200 grams of fish cooked with rice as a side dish;
- snack. Apple;
- evening. Chicken cutlets with boiled beans.
Due to carbohydrate days, the body avoids a stressful situation, which allows you to continue losing weight without complications.
What to eat on mixed days?
A weekly protein-carbohydrate diet menu 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 dinner. Steamed chicken cutlets and buckwheat porridge;
- For lunch. Baked fish and sauerkraut.
You can use fruit or a small amount of nuts for snacks between meals.