There are many different weight loss methods, but they are often accompanied by serious complications. A diet of protein and carbohydrates is one of the ways to prevent the body from depleting itself, but at the same time it allows you to effectively shed unnecessary pounds.
What is the essence of the protein and carbohydrate diet for weight loss?
By following one or another scheme to lose excess weight, people are forced to limit themselves in nutrition. Due to numerous dietary bans, 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 of the components needed by 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 foods with a lot of protein and foods with a high carbohydrate content.
Thus, due to the artificial formation of a deficiency, first of one and then another component, the body is forced to borrow energy from its own reserves. As a result, a diet of protein and carbohydrates allows you to shed unnecessary pounds in the absence of a constantly nagging feeling of hunger.
What are the benefits of a protein-carb diet menu?
With a competent approach to building a menu within the framework of this weight loss regimen, you can easily provoke the body to burn body fat without excessive hunger, which often causes exhaustion. Obtaining the result is carried out due to a number of inherent advantages:
- fat stores are burned, not muscle mass, as is often the case with weight loss. In this sense, the protein-carbohydrate diet helps to prevent the formation of stretch marks and the loss of skin elasticity;
- on protein days, the body is forced to draw energy from fat stores to maintain performance, which gradually leads to weight loss;
- on carbohydrate days, the body is saturated with energy 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 a complete assimilation of the vitamin and mineral complexes, without rejection by the organism.
- the rate of metabolic processes and their quality change positively;
- it avoids the stomach getting used to any dish or daily diet, because protein foods and carbohydrates are alternated.
The essence of the protein-carb diet helps a person get rid of the stressful conditions inherent in most other weight loss options. Due to this, losing weight is able to continue working, studying or doing housework without the desire to constantly lie down and do nothing due to exhaustion of the body.
However, it is important to take into account not only the benefits of this method of getting rid of body fat, but also the 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 with the kidneys, gastrointestinal tract, or urinary system;
- an allergic reaction to the products used in the construction of the diet menu;
- gallbladder stones.
In addition, the ban on the use of protein-carbohydrate diet principles applies to pregnant and lactating women.
It is necessary to take into account the complications that accompany weight loss in this way - the body, with such a diet, is forced to expend a lot of energy, which requires a lot of 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 occurrence of complications with the treatment.
What are the rules for using a protein-carb diet to burn fat?
To achieve the desired results within the diet, you must follow the rules when it is performed:
- on the first day, the daily diet should include foods with equal protein and carbohydrate content. So two days you need to eat protein rich foods. The fourth day is reserved for foods with large amounts of carbohydrates. The additional power scheme is performed by analogy;
- despite the fact that when the carbohydrate and protein diet are consumed separately, when following a carbohydrate menu, it must be replenished with a small amount of vegetable proteins;
- Due to the need to expend additional resources to maintain its own performance, the body needs large volumes of water. Therefore, compliance with the consumption regime is mandatory. You need 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 body's current needs for rest;
- Physical activity will help you burn fat faster. However, it is important not to allow excessive loads on protein days, when the body directs all its forces to keep working. Therefore, you need to maintain average activity, dedicating 20 to 30 minutes to at least exercise at home. It is also recommended to periodically go outside to walk or run for short distances;
- The ability to include protein and carbs on the menu on the same day doesn't mean you can build a diet from just about anything. In any case, you will have to follow the nutritionists' requirements, avoiding fatty foods, alcoholic beverages or overly sweet desserts. Only wholesome and wholesome foods are allowed.
Once the desired results are achieved, you need to ensure that you exit the diet correctly. Shoot your favorite, but junk food right away is not allowed. There may be problems with the stomach, accustomed to other foods. In addition, kilograms that have recently left will return many times faster.
How to get off the diet?
In order to maintain the achieved result and not harm your own stomach, you need to follow the rules for getting off the diet:
- it is important to consistently increase the calorie content of dishes;
- the consumption regime must continue to be observed without changes - alcohol is still not welcome;
- gradually expand the menu with heavy foods due to small portions of fried meat;
- the volume of dishes must also be increased in stages, otherwise the stomach may not be able to cope with the digestion of all food.
You can return to your usual diet just a 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 an excessive load on the stomach should be avoided.
How to build a menu for each day of a protein-carb 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 will also have to give up:
- fried foods, giving preference to cooked dishes: steamed, boiled;
- dairy products with an excessive percentage of fat;
- Canned;
- 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 looking at the diet separately for protein and carbohydrate days.
How to make a protein menu of a protein-carb diet for weight loss every day?
During these 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 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 vegetable accompaniment. Protein day menu example:
- breakfast. One 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 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 cooked 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 occur.
How to fill a day with carbs?
The essence of these days is in the charge of energy. Therefore, you need to include some proteins and complex carbohydrates in the diet menu:
- cereals;
- dried fruit or fruit;
- whole grain bread.
Approximate daily diet:
- in the morning. Oats cooked in water. You can use dried fruit or honey;
- lunch. 100 grams of bread with hard cheese;
- afternoon. 200 grams of baked fish with rice as a side dish;
- lunch. Litter;
- in the evening. Chicken cutlets with baked beans.
Due to carbohydrate days, the body avoids a stressful state, which allows you to continue losing weight without complications.
What to eat on mixed days?
A week-long protein-carb weight loss diet isn't complete without a mixed day. An approximate daily diet may include:
- for the breakfast. A cup of herbal tea and an omelet;
- for the 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.