Brief description diet
Protein-carbohydrate alternation - diet designed for gentle weight loss is often used by athletes.
This diet involves alternating days with high and low carb diet.
To understand the physiological basis of efficiency of protein-carbohydrate alternation possible by comparing this diet with a normal diet, most often built on a hard reduction of the amount of carbohydrates. The body, received less carbohydrates in the first two or three days begins to burn fat, then turn on the anti-stress mechanism of protection from hunger, which helps save weight. This happens as follows: because of the deteriorating production of thyroid hormones slows down the process of decay of fat, muscle tissue begins to break down, there is a mental depression, disturbed the ratio of sex hormones in women that can cause menstrual disorders.
Alternating different in content of carbohydrate days can avoid running this defense mechanism that helps to burn fat without losing muscle mass.
Protein-carbohydrate alternation due to the great popularity has been studied and has been approved by top athletes and bodybuilders, the authors of scientific papers on the topic of weight correction. It is also known that a diet of protein-carbohydrate alternation successfully tested on the Russian athletes.
It has been observed that the diet works in 70% of cases. Negative reviews of protein-carbohydrate alternation come primarily from those who view rather complex diet was not able to correctly calculate the calorie content.
Menu diet of protein-carbohydrate alternation
The protein-carbohydrate menu alternation and the right balance of high carbohydrate and malouglevodnyh day plays a big role. The optimal embodiment of the four days, in which:
1. The first and second day low-carb. Of protein per kilogram of weight can be used 3-4g, and carbohydrates - only 0, 5g.
2. the third day diet - high carbohydrate. Permission is granted to use carbohydrates at 5-6g per kilogram body weight, protein is reduced to 1-1, 5 g.
3. On the fourth day allowed 2-2 2-3g 5g protein and carbohydrates per kilogram of body weight.
Sample menu protein-carbohydrate alternation of four days. Items can be replaced, because the most important thing in protein-carbohydrate diet - follow the principle of alternation:
The first and second days with low consumption of carbohydrates:
- The first meal: three egg yolks, five egg whites, vegetable salad with a teaspoon of vegetable oil.
- The second method: protein drink with milk and low-fat.
- Third meal: chicken breast, grapefruit.
- Fourth trick: beef, beans.
- Fifth meal: two pieces of fish, vegetable salad, seasoned with a teaspoon of vegetable oil.
- Six meals: a cocktail of protein and dairy.
The third day with a high content of carbohydrates:
- first meal: three proteins eggs, one cup of oatmeal with raisins.
- Second meal: a portion of brown rice or normal, half a chicken breast, a slice of bread from wheat flour.
- The third technique: pasta - made exclusively from durum wheat.
- Fourth meal: rice and chicken breast half.
- Fifth eating one piece of lean fish, three slices of bread from wheat flour.
The fourth day of moderate carbohydrate intake:
- The first meal: three proteins eggs, a cup of oatmeal with raisins.
- Second meal: Protein shake-milk, three slices of wholemeal bread.
- The third technique: vegetable salad, chicken breast, a portion of rice.
- Fourth meal: three slices of wholemeal bread, fish and vegetable salad.
- Fifth meal: protein-milkshake.
Products can bake, boil, simmer. Salt should not be eating, sugar is also banned, but allowed substitutes. AT
It can be used as a seasoning spices, onions, herbs, garlic. Allowed to drink coffee and tea.
If it is difficult for a week to make a protein-carbohydrate alternation can be five days a week there is a low-carb foods, and over the weekend, "refuel" carbohydrates. You can practice other embodiments of alternation: 2 days and 1 low-carb high carbohydrate or low-carbohydrate 3 after 1 high carbohydrate and 1 - "moderate" day. You can try protein-carbohydrate alternation of six days: two days of low-carbohydrate, two - high carbohydrate and two more - in moderation.
Advantages and disadvantages of the diet
In this menu, protein and carbohydrate alternation can be most effectively speed up your metabolism, which is important for fat burning. The muscles in such a diet is out of danger, as well as the mind. Judging by the reviews of the protein-carbohydrate alternation, during the observed steady diet of psycho-emotional state, which is important for those people who lose weight on the job and other daily duties.
The disadvantage of protein-carbohydrate diet can be called alternation reduced rate of weight loss compared to other, more conventional diets. This can be explained by the fact that in this mode the power metabolism is slower. When this is seen that during the exchange of fat diet is as follows: fat burning in low-carbohydrate days and then their production of a high carbohydrate nutrients days. Therefore, firstly, an important indicator here is not apparent weight change, and the change in volume and, secondly, on the basis of reviews of the protein-carbohydrate alternation of many nutritionists, this diet is more suitable for those who want to maintain your weight at the current level.