Menu for the week of protein carbohydrate alternation, or the boob diet, has an attractive diet for many sweet teeth who want to lose weight. After all, it may be the impression that this method allows you to use easily durable carbohydrates and lose weight on them. How much such fantasies are justified?
What is the essence of this power system?
The protein-carbohydrate alternation was popular for several decades among people engaged in sports. And today it entered the life and those who just lose weight.
The principle of Diet Boch is the assumption that food consumption, rich carbohydrates, only on certain days stimulates metabolism in such a way that it helps to lose weight and at the same time increase with it muscular weight.
Carbohydrates are a primary energy source for human body, as they easily pass into glucose and glycogen, which can be used by all the cells of the body to work.
Since metabolism is sometimes compared with the flame, it is believed that the flame should constantly obtain a sufficient amount of combustible compounds so that it does not fit. After all, if you do not throw a lot of firewood into the fire, it will go out. Eating at a certain time relative to a large amount of carbohydrate gives a signal to organism to produce more leptin and thyroid hormones, which helps maintain normal weight.
By the way, just this approach often helps.
However, at the moment when the carbohydrates become too much, the body weight begins to increase. Moreover, many people with overweight take place, and not at all the lack of this hormone. That is, Leptin is synthesized in excess, but the body does not see it.
Diet athletes
Initially, the boob diet was developed for people engaged in sports. And it is for them that it is most useful.
Many exercise, for example, power training, significantly damage muscular fabric. Next proceeds to its repair. And the muscle becomes stronger.
The process of restructuring muscles requires the costs of a significant amount of energy that carbohydrates can give. That is why after heavy exercise the "Anabolic Window" opens. So the time is called immediately after classes when you can use carbohydrates and do not get fat. Since all the energy embedded in them immediately goes to the restoration of the muscles.
However, in order for such an "anabolic window" to be opened, it is necessary to train very intensively. And perform strength exercises. And not sluggish twist the pedals of the bike bar.
That is why people who seriously engage in sports are trying to saturate their body with carbohydrates after training. And not only for the first hour after classes, but the next day.
Help in weight loss or maintaining the right weight
The method of alternating protein and carbohydrate days for weight loss is similar to any of low-carbon diets. Only with interruptions. And, therefore, less efficient and slower.
Why is it needed then?
The fact is that there are groups of the population that fast weight loss on low-carb food is either not shown or not available.
- Carbohydrate alternation is suitable for those who are not able to feed themselves to carbohydrates for a long time. Usually due to psychological reasons. Low carb diets are effective. But they have one big minus: if a person next to such a type of nutrition, "breaks down", he rapidly gain weight. With the boob diet "break" harder. And even when the breakdown occurs, its consequences do not lead to such a strong increase in body weight.
- Fat fabric It has hormonal activity. Therefore, the rapid reduction in the volume of this tissue can change the hormonal background. What is not always useful. For example, women suffering from obesity at the age of 45, more safely lose weight slowly. And such a slow weight loss is just guaranteed this weight loss technique.
- This type of food is suitable for those who unequivocally decided to lose weight not only with help, but also due to extension of physical exertion. In this case, it will be extremely difficult to follow a low-carb diet, since the body not accustomed to sports loads will not be able to accept the lack of easily produced energy.
The table below summarizes the main advantages and cons of low-carb diets, the example of which is, and boob.
| Protein-carbohydrate alternation | Normal low carbon nutrition |
|---|---|
| pros | pros |
| Easy the restoration of muscles after training. Helps to survive the psychological difficulties associated with weight loss. It makes it possible to "not break." If the breakdown still occurred, its consequences are not so dramatic as the consequences of a breakdown on low-carbon diet. | Fast weight loss. It facilitates the refusal of sugar, which is terribly harmful, as well as from all industrialized food products containing a lot of poisonous ingredients. Minimizes admission to the body. Fights with chronic inflammation underlying many severe diseases, including a set of excess weight. It is a natural method of treating the type 2 diabetes and eliminate the preyaabetic state caused by the presence of insulin resistance. The diffusivity of the body to this hormone is the cause of diabetes and leads to the formation of excess body weight. |
| Minuses | Minuses |
| It can only provide a slow weight loss. Supports craving for sweet and harmful snacks, which does not allow to go to truly healthy nutrition. It does not allow the body to switch from the burning of carbohydrates to use fats, which is necessary for the sustainable normalization of the weight. | It may have negative consequences for people actively engaged in sports and having a lack of body weight. Contraindicated in the presence of some hormonal problems, as a rule, with thyroid gland in women. In some people who have the strongest psychological dependence on the sweet and are not able to change their character, staying on low-carbon dietary can end with the growth of symptoms of chronic fatigue, irritation and, as a result, a complete breakdown. After which the rapid set of body weight occurs. |
Diet scheme
The classic approach lies in uniform alternation of the days of carbohydrate and protein food.
However, another scheme works more efficiently to reduce weight: no more than 2 carbohydrate days a week.
Sometimes fitness instructors advises sticking alternation every other day, and the seventh day is what I want. Such an approach to thin people is contraindicated, since the free seventh day is always poured for them in overeating and the full loss of all achieved results.
How much can you eat?
The exact number of proteins, fats and carbohydrates, which need to be used, depends on gender, age, body weight and human physical activity. Calculate it can only a nutritionist or personal coach.
Approximate formulas that can be used independently at home, which are.
For slimming, women should use about 1,200 calories in protein days, men - 1500. In the carbohydrate number of calories can be more, but completely slightly. Ideally, the difference should be no more than 400 for women and 600 for men.
For those who do not just lose weight, but also trains, the number of calories should be like this:
- 2300 for women in protein days;
- 3000 for men.
Nutrition rules
- The diet of carbohydrate days should not include sugar and very quickly digestible carbohydrates. You can use cereals (natural, not fast porridge), potatoes, legumes and fruits. In smaller quantities, flour products are pasta from solid wheat varieties. Sometimes bread and a little honey and dried fruits. But no sugar, candy, cakes, etc.
- All days are completely prohibited by any "liquid calories" - sweet soda, fruit juices.
- If you are unable to abandon the sweet in the form of buns, cupcakes and everything else in the same way, once a week on a carbohydrate day you can arrange a holiday. And there is something that I want. But it should be remembered that the total number of calories on this day should not exceed allowed for your sex and physical activity.
- To improve the efficiency of the method, you can use food strictly at a certain time. In this case, two approaches work best. The first is to eat often (at least 5-6 times a day, but alone and at exact time). The second is in the following.
- Days of training should coincide with carbohydrates.
- And in protein and in carbohydrate days It is necessary to eat many products that fill the stomach, but contain few calories. This is all that is rich in plant fiber. Full list And you can find the table.
- In protein days it is necessary to include a fairly large amount of useful fats in its diet. These are vegetable oils - avocado, coconut fat, olive oil, nuts and seeds. As well as fats of animal origin: Fatty dairy products - sour cream, cheese, butter, including its most useful oily oil (here you can find out).
- All days must be consumed. Allowed savory teas, coffee, etc.
- Food should be prepared with a fair amount of spices. About what spices is better to use, you can learn from the heading "Slimming Spices".
Approximate menu for a week
| Monday - Carbohydrate Day | Tuesday - protein |
| Breakfast: oatmeal (not fast - natural), you can add walnuts, dried fruits, berries, bananas. Second breakfast: smoothie with banana, apple and other fruits. Lunch: Vegetable puree (with potatoes), chicken cutlets with buckwheat and vegetable salad. Halfoon: a glass of kefir with a piece of bread. Dinner: a piece of boiled fish with potato mashed potatoes. | Breakfast: Omelet of two eggs, fed on fed oil, with greens, sweet peppers, tomatoes. Second breakfast: with berries. Lunch: bone broth with meatballs, chicken breast with stewed cabbage and green salad. Halfoon: Failure Natural Yogurt with Nuts. Dinner: stew beef with tomatoes and cucumbers. |
| Wednesday - carbohydrate | Thursday - protein |
| Breakfast: millet porridge with pumpkin. Second breakfast: fruit. Lunch: Fish soup (with potatoes), meat cutlets with pasta and vegetable salad. Soon: Compote from dried fruits with a piece of bread. Dinner: a piece of boiled chicken with rice and vegetables. | Breakfast: Eggs Skump, cucumbers, tomatoes. Second breakfast: (unsweetened) with nuts. Lunch: Borsch on bone broth, boiled beef with green beans. Soon: a glass of kefir with berries. Dinner: Baked in sour cream fish under a cheese crust with green vegetables. |
| Friday - carbohydrate | Saturday - protein |
| Breakfast: with cottage cheese. Second breakfast: fruit smoothie (with banana). Lunch: pea soup, chicken baked in the oven with vegetable stew (with potatoes). Sfertnik: Fruit Kissel with a piece of bread. Dinner: herring with potatoes and other vegetables (cucumbers, tomatoes, beet). | Breakfast: cottage cheese with nuts. Second breakfast: solid cheese. Lunch: Bouillon Egg, Baked Pork with Broccolley. Afternoon snack: unsweetened yogurt with berries. Dinner: meat cutlets with stewed cabbage. |
On Sunday the next week begins - a carbohydrate day again.
If you are actively trained, Sunday can be a holiday in the day when, instead of an ordinary carbohydrate menu, you can afford something favorite sweet. But if you do not do fitness, but you just want to lose weight, you need to refuse such a "recreation".
Side effects
Despite the fact that protein-carbohydrate alternation presents a simple dietary approach to slimming, even it can cause discomfort in some people. Especially in those who are used to eat so many carbohydrates that their consumption is already a real tragedy.
Sweet tooths may notice the following unpleasant phenomena:
- increased fatigue;
- strengthening thrust to sweet snacks;
- problems with sleep;
- irritability.
All these symptoms must pass within two weeks, provided that you deliberately hold the diet, do not eat much sweet.
findings
- The alternation of protein and carbohydrate days for weight loss is a lightweight variant of low carbon diet, which can be perforced by those who are completely unable to deny themselves in carbohydrate food.
- The boob diet is shown to people actively engaged in sports, as it helps build up muscle mass without the simultaneous formation of additional fat deposits.
- Despite the fact that the diet allows the use of a sufficiently large amount of carbohydrate products, sugar is impossible. Cereals, fruits, legumes, pasta, but not cakes and candy are allowed.
As part of this method, it is necessary to alternate protein days with days, during which predominantly carbohydrate food is used. How does it all work? First, the body is getting rid of glycogen, then begins to burn fat cells, and after it gets used to a sensation of light hunger. And at the same time does not postpone anything on the sides or abdomen about the reserve.
Here is a special power scheme that guarantees an excellent result.
The protein-carbohydrate diet shares the steps four days. In the first and second day you need to lean on protein food. The ideal dose is three or four grams per kilogram of weight. At the same time, it is necessary to minimize the use of carbohydrates (permitted by a prayer per kilogram).
During the third day, on the contrary, it is necessary to focus on carbohydrate products. During this period, it is necessary to eat 5-6 grams of carbohydrates per kilogram. Proteins should be much smaller: up to one and a half grams per kilogram of weight.
For the fourth day, carbohydrates and proteins are recommended to consume approximately equal to quantity. The number of proteins can range from two to two and a half grams per kilo. And carbohydrates - from two to those grams per kilogram of weight.
How to find out how much the necessary items is contained in food? In this case, a special product table will help you.
After four days of such nutrition, you can lose to a kilogram. It is worth noting that the weight will not leave immediately, but two days after the end of the first stage.
Carbohydrate-protein diet: Features of nutrition.
To reset the weight using this scheme, during protein days it is not necessary to ignore the caloric content of the products. It is necessary to prefer low-fat food. The use of low-fat curd, yogurt, kefir, lean meat, cedar nuts, almonds is allowed. When fats will stop in large numbers to enter the body, the body will begin to burn everything too much - the weight loss process will start accordingly.
The correct calculation is a guarantee of success. Do not consume more protein than you need. To find out your ideal dose, multiply your weight for three. This figure in grams is the longest norm. If you have too much extra kilogram, take the indicator as the basis to which you confidently strive. But at the same time, remember that you should not take more than ten kilograms.
In the carbohydrate day, eat food, which is rich in complex carbohydrates. Fit different porridge, vegetables, fruits, wholegrain loaves of Macarona from solid wheat varieties. What kind of carbohydrates are contained in products, shows the glycemic index table. The numbers in it talk about the utility of products. The higher the indicator, the easiest food. On this diet, give preference to food, the glycemic index of which is the maximum low.
During the day, which is called combined, that is, it provides for the use of almost the same amount of proteins and carbohydrates, also try to eat correctly. For breakfast, eat carbohydrates, for lunch - protein food with carbohydrates, and in the evenings, focus mostly in proteins. The total caloric content of the dishes should be somewhere 1200 calories. Not more.
The advantages of protein-carbohydrate alternation.
This diet was developed by Jason Hunter. The American nutritionist proposed a gentle nutrition system for smooth, measured and safe weight loss. This technique really has many advantages.
- No one wants to feel tired and oppressed in the process of weight loss. This diet will not take power from you. Even the opposite. You will feel the charge of cheerfulness, tide of energy.
- Observing the proposed power scheme, you will begin to lose a kilogram gradually. It is much more useful than a sharp weight loss.
- Protekovo-carbohydrate alternation contributes to burning fats. The weight decreases precisely because of this, and not due to the fact that liquid is derived from the body.
- The results obtained during the diet will not disappear when you return to the usual power supply.
- In the framework of the ration can be developed independently.
- The proposed nutrition satisfy enough. In the process of weight loss will not torment the feeling of hunger.
- The state of your nails and hair will not worsen, because the body will receive all the necessary vitamins and trace elements.
- During carbohydrate days, the brain receives the amount of glucose necessary for productive functioning.
- Diet welcomes physical exertion. Professional athletes are often choosing that way of nutrition.
- After a month, the diet appears habit to eat correctly. Disappears the desire to eat a piece of cake or cookies.
Belkovo-carbohydrate diet: minuses.
No matter how effective the diet was, it cannot approach absolutely everyone. Before alternate proteins with carbohydrates, read the minuses of this power scheme. In some cases, the change in the diet can adversely affect health.
In the risk area there are people with the problems of the gastrointestinal tract. Due to the large number of protein products, problems with digestion begins.
For the same reason, the appearance of unpleasant odor in the mouth is possible.
After three months of the diet, the weight usually stops. This nutrition scheme does not suit people suffering from obesity. In this case, a more rigid diet is necessary.
In restaurants and visiting it is difficult to calculate the amount of proteins and carbohydrates in dishes.
Even those who do not like sports, you need to regularly do exercises. This is necessary to accelerate the metabolic process. Without exercise, the body will be difficult to cope with heavy proteins.
Belkovo-carbohydrate alternation: menu of days.
The diet menu is quite diverse. It involves the use of low-fat meat, fish, cereals rich in vitamins and minerals of vegetables and fruits. In the process of slimming, it is important to drink eight glasses of non-carbonated water daily, perform at least simple exercises and maintain the vigor of the Spirit. According to the author diet, a good mood leads to higher results. According to the proposed method, it is possible to eat as follows.
The first and second day of the cycle. Protein days.
- Breakfast with low-fat cottage cheese, drink a savory green tea.
- After an hour, eat an omelet (use two eggs).
- Lunch with low-fat fish prepared for a couple. Great tuna, cod, pike perch, dorado. Fir will really want, be bored. Fresh cucumber.
- At the afternoon snack drink a glass of yogurt with a low fatness percentage.
- For dinner, lean the beef.
- For the night, drink low-fat kefir.
The third day of the cycle. Carbohydrate days.
- Break up with Muesls with your favorite dried fruits (dried apricots, prunes, dates).
- Drink apple or couple apricot.
- We have risen rice with mushrooms, make a salad of vegetables with a droplet of olive oil, eat a slice of rye bread.
- After a few hours, eat two loaf. Drink a glass of natural yogurt with a low fatness percentage.
- For dinner, bake fish in foil, make a salad from green-meal vegetables (arugula, cabbage, cress and salad and so on), add to the ingredients rich in fiber flax seeds. You can also prepare bananas on the grill.
- Before bed, do not forget to drink low-fat kefir.
The fourth day of the cycle. Belkovo-carbohydrate days.
- Breakfast the oatmeal with the addition of dried fruits, drink a glass of low-fat yogurt. Dress up with green apple.
- Bunch of stewed meat, buckwheat is suitable as a side dish.
- In the afternoon, drink a glass of kefir, eat a spoonful of honey.
- To dinner, make a porridge from lentils, bake a fish in the oven or make a warm turkey salad.
- For the night, drink a glass of yogurt with a low fatness percentage.
The optimal duration of this diet is 30 days. If you adhere to all recommendations, you can lose about seven kilograms for a month. People with essential weight will be able to reset even more.
How much should you observe such a mode, check with a specialist. The doctor will take into account the features of your health and will offer a win-win version of the menu.
Interesting and simple recipes.
On a protein-carbohydrate diet, you can give the will of fantasy and at least once a week cook something special, not just buckwheat or boiled breast. Your attention recipes that divert your diet during the loss period.
Dorado baked. Suitable for protein days.
Ingredients:
- 1 Dorado.
- 1 small lemon.
- Teaspoon of olive oil.
- Salt.
- White pepper.
Cooking method:
- Take a thoroughly washed fish, clean it. Rinse again under water, leave to dry on a dense paper napkin.
- Cut a wide foil sheet. Drip on it a small amount of olive oil. Place the Dorado on the foil, season to taste, soda the remaining olive oil.
- One half of the lemon squeeze on the fish. The second cut into small pieces, stuffed with them Dorado.
- Complete fish in Foil. Bake about 20 minutes.
Grilled bananas. The dish is suitable for carbohydrate days.
Ingredients:
- 4 banana.
- Tsp of honey.
- Walnuts.
- Cooking method:
- Preheat the grill. Wash bananas, cut along. Lubricate with honey part without peel, sprinkle with a small amount of chopped walnuts.
- Place the bananas on the grille, prepare half an hour.
Warm turkey salad. Suitable for combined days.
Ingredients:
- Breast turkey.
- 5 Cherry tomatoes.
- 2 cucumbers.
- 1 Sweet pepper.
- Bunch of cress salad.
- 100 g of asparagus.
- 2 tablespoons of olive oil.
- Greens.
- Salt pepper.
Cooking method:
- Cut the turkey with pieces, fry in olive oil with asparagus, add spices to taste.
- Add pieces of tomatoes, cucumbers and peppers to the saladdice.
- Cut the cress salad, grind the greens. Send to the rest of the ingredients.
- Add turkey to a bowl with asparagus.
- Mix, refuel the remaining olive oil.
Is it possible to reset the extra kilograms without tormenting hunger? How to quickly lose weight without losing muscle tone and healthy skin view? This issue is asked every minute, millions of unfortunate, who lost faith in short diet and were tired of watching, as after MUK and suffering, the hated fat quickly returns to his place. But, nutritionists have found a way out of this walk in a circle, offering a system based on alternating familiar food. This diet, which was dubbed protein-carbohydrate, saves from the eternal struggle with displeasure to their appearance, leaving people with a satisfying and happy. 
Diet carbohydrate protein alternation: How the protein-carbohydrate power system appeared.
This beautiful, affordable weight loss techniques developed a dare all over the world a nutritionist's nutritionist James Hunter. A fully famous diet was thanks to professional athletes whose main task was to keep normal weight without compromising muscle mass. And it is protein-carbohydrate, I can not better contribute to this. As a result, the army of athletes and fans of an active lifestyle, popularized this innovation around the world in the shortest lines.
With the supply of bodybuilders, the alternation of protein-carbohydrate food has become very popular among the wide versts of the population. To satisfy all those wishing to lose weight, variations of this diet began to appear, take into account the wishes and requests of ordinary people. Many famous nutritionists began to bring their innovations and create a lot of new options on the basis of a standard protein-carbon principle, such as the Malisheva diet, known in our homeland. And even each of you can easily develop your own, unique diet, taking into account its weaknesses and tastes, suitable exactly to your life regime and the individual characteristics of your body. The main thing to understand how the basic principles of this technology are valid.
The main principles of protein-carbohydrate nutrition
The main principle of this system is to alternately use carbohydrates and proteins. Because of this, the body begins with a large intensity to burn deferred fat and just as easy to cope with carbohydrates. The advantage of this weight loss system is that weight loss does not entail a reduction in muscle mass, the appearance of stretch marks and leather flabs. On the contrary, the day of day the figure becomes more sporty and tightened, while the skin retains its elasticity and healthy beautiful view.
It should be noted that the protein-carbohydrate alternation will allow not only to acquire the desired forms in the shortest lines, but also warns the return of hated fat deposits. Also, such a nutrition will save the nervous system from excessive irritability and a bad mood that causes used diet, Zavorochny hunger.
Diet carbohydrates protein alternation: the following power mode is recommended with this diet.
The first day is symbolically called mixed. Essential foods should be used, which includes proteins and carbohydrates;
The following days are predominantly protein products;
One day let yourself carbohydrates.
The alternation of two protein days with one carbohydrate continues. Finally, kilograms actively leave precisely during the nutrition period proteins, but the use of carbohydrates the necessary stage for the normal functioning of the body is impossible to neglect them, even if it slows down the weight loss process. Power supply to one proteins can harm health and cause many dangerous diseases. In addition, the lack of carbohydrate leads to stress, depression and nervous breakdowns, which significantly worsens the quality of life. If the product is properly combined, the diet is very rich and diverse.
Buch (protein-carbohydrate alternation) has many positive feedback on the Internet from satisfied people who have done over a weight without much suffering, not forcing themselves to starve themselves and without exhausting themselves with physical exertion. They are confident in themselves and are not afraid of rapid return of kilograms.
Diet carbohydrates of protein alternation: the menu of the boob program
Getting rid of excess weight with a protein-carbon diet - gentle and completely harmless. Fat disappears gradually and does not return again. The result is greater extent depends on primary weight losing weight. For example, people with weight exceeding 100 kg may not strain the reset in 14 days more than 8 kilograms.
So, an example of a protein-carbohydrate menu for a week:
Monday (mixed nutrition):
Breakfast: a glass of kefir and oatmeal;
Lunch - boiled or better Fish cooked pair, buckwheat or puree from potatoes;
Dinner - vegetables stew with turkey meat, tea (preferably green)
At night - kefir.
Diet carbohydrate protein alternation: Tuesday (protein day):
breakfast is a few slices of cheese, 1 boiled egg, coffee without sugar;
Lunch - baked or grilled chicken with lentils;
Dinner - boiled fish, cabbage salad, herbs tea.
Self-alternation diet: Wednesday (protein day):
breakfast - cottage cheese with kefir or low-fat yogurt;
Lunch - steam cutlets, fresh vegetable salad;
dinner - cottage cheese, fruit (not desirable bananas and grapes), tea without sugar;
Diet on Thursday (carbohydrate):
breakfast - Croissant, 1 banana, coffee (you can sweet);
lunch - borsch with a piece of bread or porridge with meat, tea, dessert;
Dinner - rice pilaf, salad, orange juice.
Friday diet (protein menu):
breakfast - casserole from cottage cheese, coffee without sugar;
Lunch - baked fish, cabbage and carrots salad;
Dinner - grilled meat with stew or boiled vegetables, ripping rosehip.
Saturday (second protein day):
breakfast - omelet, black coffee;
Lunch - Turkey Meat, Fresh Vegetables,
Dinner - white fish cutlets, beet salad, herbal tea.
Sunday (carbohydrate):
breakfast - Muesli with yogurt;
Lunch - fish soup with bread, boiled potatoes or mashed potatoes, fresh vegetable salad;
Dinner - Crazy, tea (you can sweet)
Carbohydrates protein diet menu
From Monday, we continue to move in a circle, alternating 2 protein and one carbohydrate day. It must be remembered that to force yourself to eat products that you do not tolerate, or, especially those that can cause allergic reactions with you, is absolutely not necessary. For example, you can replace fish meals Meat, without concerning not to achieve the desired result.
You can change the dishes or cook something else, but the ingredients must comply with the principles of the diet. You can also make a snack if the feeling of hunger between food intake becomes completely unknown. For example, in a protein day, you can additionally afford a glass of kefir, and in the carbohydrate - even a bun.
It is very important to adhere to the correct power mode. It is desirable to have breakfast about half an hour after you woke up. It is strictly not recommended to skip lunch, as this is the main eating for the whole day. It should not be attached to the dinner. The last meal is best to carry out at least 2 hours before sleep.
Belkovo Carbohydrate Diet for Slimming
This scheme of protein-carbohydrate alternation is classic and rather gentle. Nowadays, you can find many options for bush diet. Often there is another order of alternation of protein days with carbohydrates, for example, you can meet a menu, in which 5 protein days alternate and 2 carbohydrates, or after three protein days there is one carbohydrate and one ripe. Which option you would not have chosen, it will act perfectly. It all depends only on your habits, taste preferences and features of your lifestyle. All combinations will bring the desired result, if diligently comply with this system.
Diet from Dr. Malysheva
Another author's version of a protein-carbohydrate diet has developed TV presenter of Health programs Elena Malysheva. Its power circuit will help in 10 days to lose more than 6 kilograms, but use such a diet only in emergency cases. For example, if you are preparing to a wedding or some more celebration, you will quickly acquire the desired forms. But the doctor of medical sciences and the doctor on the formation of Malyshev and her colleagues warn that the frequent application of this technique can negatively affect the general state of health. Do not abuse this unloading dietAnd you will always be satisfied with your figure and you will have excellent well-being.
The diet itself is designed for 10 days, where alternates one day of the use of protein food with one day of carbohydrates. It also provides for a complete refusal to various spices and seasonings, including salts. Such restrictions will allow faster to burn fat.
Elena Malysheva diet menu
Protein day: 
1. An empty stomach drink a glass of warm water;
2. For breakfast - 1 boiled egg and a little greens (green vegetables, salad, parsley, dill);
3. Further meals - boiled chicken 700-800 g. Cooking chicken without salt, wash off the remains of fat water, remove the skin.
Carbohydrate day - we eat only the brush salad (6-8 meals per day). Last reception no later than 7 pm
Recipe miracle salad "Brush".
The name of this salad is very symbolic. His action on gastrointestinal You can safely compare with the action of the brush, which will clean all the harmful slags and toxins unnecessary to us. For its preparation, exclusively raw vegetables are enjoyed, such as cabbage, carrots and beets. The secret of the action of salad is in its components. Polkylogram of each of them should be grate on the grater or finely chopping, carefully squeeze, so that the juice stood out and then fill it with lemon juice.
If you are allergic or intolerance of one of the ingredients, it can be safely replaced by any other vegetable, except for the finite potato, which contains a lot of starch and will significantly slow down the burning process unnecessary calories. Also, be sure to drink no less than 1.5 - 2 liters of pure water.
Now, familiar with possible options Diet on the basis of protein-carbohydrate alternation can be bolder to choose what is suitable for you and start typing your figure without starvation and grueling training.
The task of most diets aimed at intensive reduction in excess weight is the overclocking of the organism's metabolic processes. This prevents quickly reverse set kilograms after stopping the diagram and transition to right ration. Improve metabolism, reset weight and preserve muscle mass when losing weight will help protein-carbohydrate alternation - a diet, which is based on the principles of healthy getting rid of kilograms. While following this regime, a person does not experience physical, psychological discomfort due to a balanced menu.
Basic principles of protein-carbohydrate alternation
The protein-carbohydrate diet has one main task - to force the body to burn fats without using both the energy fuel muscle mass. To give it such an opportunity, you need to alternate days with high consumption of proteins, carbohydrate and mixed days. The principle of action of the bus is as follows: during the first two days (protein), the body does not receive a sufficient amount of carbohydrates, important to maintain tone, giving the strength to a person. This diet by the end of the second day almost completely uses glycogen - the energy reserve of the organism.
With the rapid expenditure of glycogen, the rapid use of fats of the body as fuel for its normal operation - that is, they are effectively burned, after two days the diet is observed big loss Weight. Without looking at a nice result, continue to eat alone proteins are excluded, since the stress obtained by the body can contribute to the transition from burning fat to the cleavage of muscle mass. To avoid such a development of events, a diet of protein-carbohydrate alternation is included a day with high carbohydrate consumption.
During the carbohydrate day, the Diet Cuch, due to the replenishment of glycogen reserves, the body does not lack energy, so continues to burn fat weight. But completely to fill the right amount of energy reserve for one day will not be able, therefore, there is a mixed hard day, in which carbohydrates are continued to be more moderately used in combination with a smaller mass of proteins. After it, the protein-carbohydrate cycle is repeated.
The result of the first two days of the diet becomes weight loss from half to one kilogram, during the third day the burning process of fat continues. By the end of the mixed day, the kilogram is returned to a large extent, but these are not newly gained fats, and the water that carbohydrates is binding. When the cycle is repeated, the weight will return to the second protein day of the diet to the indicator observed in the middle of the previous cycle (before consumption of carbohydrates in large quantities).
Scheme Diet Buc
The protein-carbohydrate alternation is implemented according to the following scheme: two days diet with protein use + one day carbohydrate + one mixed day. Then everything is repeated first. Adhere to the diet follows no more than two months, although some nutritionists recommend not to perform cyclical repetitions for longer than twenty-eight days. It is necessary to eat fractionally - about five times a day to improve metabolic processes. Scheme of a contrast diet bush:
- 1-2 day.
The use of proteins in the amount of 3-4 grams per kilogram of weight to which you are striving. For example, for the desired 55 kilograms, you need to eat 3 * 55 grams of protein (165). It is also necessary to limit the total weight of the carbohydrates consumed to 25 grams within two days, and fats - up to 25-30 grams. - 3 day.
The protein consumption is sharply reduced to one and a half gram per kilogram, and the carbohydrate mass increases to 6 grams per kg of desired weight, the caloric content of previous days is preserved. - 4 day.
Approximately equal amount of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) are used. You can not eat more than thirty grams of fats for a day.
There are many variations of protein-carbohydrate alternation, in addition to the four-day cycle described above. Other popular diet options:
- 2 days of protein + 2 days of carbohydrate replenishment;
- 2 protein days + 1 with carbohydrates;
- 3 carbohydrates + 1 carbohydrate + one mixed;
- 2 protein + 2 carbohydrate + 2 medium.
In some cases, the diagram of the diet is selected individually by the doctors-nutritionists.
Diet Butch shows high efficiency in itself, especially for people suffering from a significant deviation from normal weightBut for those who want to lose a relatively small amount of extra kilograms, it is better to combine protein-carbohydrate alternation with physical exertion. It is recommended to carry out training during the first two days when the mechanisms of intensive fat burning are started, and the amount of glycogen in the body is low. It will be extremely effectively engaged in a skipper, make strength exercises.
What you can eat during a diet, and what is impossible?
During a diet, Boch doctors recommend to give preference to dishes that are made without significant use of salt, fat, sharp spices (although the spices are allowed). If thermal processing is needed for making meals, it is better to make food to a pair or in the oven, avoiding frying. Also, under the observance of the diet, it is necessary to drink no less half-liter of pure filtered water. List of products that are ideal for bush are shown below.
List of allowed and prohibited products
Products that are allowed or unacceptable to use the diet during compliance, depend not only on their overall utility, but also on the correspondence of the day of the alternation of proteins and carbohydrates. Only on the third, the last day, it is possible to use products from both lists. Which food is recommended for use during the two stages of a contrasting balanced booby diet:
- Protein Diet Days: You should give preference to such products as low-fat fish, boiled beef, chicken breast, white turkey meat, boiled eggs (maximum two yolks per day), low-fat cheese, cottage cheese 0%, low-fat kefir, milk, allowed by the use of greenery, The use of cucumbers (maximum two per day), a small number of nuts.
- Dieting carbohydrate day: when observing a diet during the third day, we need to use oatmeal cooked on the water, rice, pearl porridge, buckwheat porridge, fresh vegetables, not past thermal processing, grain bread, green apples, allowed to eat a maximum of one tablespoon of honey per day , a few pieces of black chocolate.
Products that are prohibited by use: Sweet desserts using sugar substitutes, as well as simple sugar, alcoholic beverages and soda, salt, refined wheat flour dishes, Nezelnogo cereal, potatoes, pineapple, bananas, watermelon, persimmon, grapes, fatty meat, fruit Juices, Fast Food, Carrot. Although such products like nuts, for example, are allowed to use, you need to eat them with caution - except for the protein they contain a large amount of fats.
Approximate menu for a week
To lose weight using the protein-carbohydrate type of diet, you need to use no more than 1,500 calories per day. It is necessary to eat fractionally, up to 5-6 times, in small portions, not forgetting to drink a sufficient amount of fluid to maintain the water-salt balance. Sample menuwhich is recommended to adhere to, while complying with the diet of protein-carbohydrate alternation:
- 1-2 day.
Breakfast: cottage cheese + unsweetened tea or low-fat omelet of two eggs + salad with non-starchy vegetables. Second breakfast: 100 grams of cottage cheese or omelet. Lunch: 200 grams of low-fat fish + 100 grams of vegetable salad, fledged with a spoon of olive oil, in a more strict version - a pair of + one cucumber. Soon: one cup of kefir or natural yogurt. Dinner: boiled chicken (or for a couple) or stew beef. - 3 day.
Breakfast: about a hundred grams of muesli, refilled with honey, a small amount of raisin or oatmeal on the water. Second breakfast: green apple or two apricots. Lunch: a little rice, buckwheat porridge or pasta of wheat solid varieties along with a salad of fresh vegetables, a piece of whole grain bread. Soon: Fruit with low sugar. Dinner: Lapey + Salad with leaf vegetables + meat or fish. - 4 day.
Breakfast: about a hundred grams of oatmeal, filled with dried fruits + yogurt. Second breakfast: green apple. Dinner: buckwheat porridge or Fig + 200 grams of fish made on a pair. Afternoon school: honey rhythm. Dinner: lentil + stew meat or 100 grams of shrimp with non-starchy vegetables.
Recipes Dishes for Bouch
Unlike rigid low-calorie diets, the beech is relatively simply due to the large list of allowed products and daily variety in food. To make it easy to ease the life of thinning, for each day the diet is invented by many interesting delicious dishes. See below four diet recipeintended for protein and carbohydrate days.
- Chicken sausage for a protein day diet. Ingredients: Polikylogram of chicken breast + 200 grams of cottage cheese + spices + garlic + slight salt. How to cook: chicken is well crumpled with a blender, mix with cottage cheese and garlic, grind again, add spices. Give the shape of sausages, put in the sleeve for baking and bake at 180 degrees about half an hour.
- Soup for a protein day diet. What you need: one chicken breast, greens, five egg whites, spices to taste. How to cook: bring the water in which the fresh chicken is lying, to a boil, immediately drain the water and continue to cook meat. When it is ready, you need to get the breast, cut, throw again into the broth, whipped protein to put with greens, spices there. Cook for 5 minutes.
- Carbohydrate diet menu - carrot cookies. Ingredients: oatmeal, carrots, cottage cheese, eggs. Add to dry oatmeal boiling water, insist about two hours, then drain the water. Add to oatmeal to add grated carrots, cottage cheese with eggs and spices, mix well. Shape cookies, put on the baking sheet, bake until a golden crust.
- Carbohydrated woodwork. What you need: Degreased cottage cheese, one egg, 40 grams of oatmeal, 30 grams of rye, teaspoon of olive oil, kefir on the eyes. In addition to cottage cheese, everything is pretty mixed to the consistency of the soft dough, lay out on the table, sprinkled with rye flour. Roll. Share cottage cheese on the dough, wrap the stuffing, put on a papers with a papers in a preheated oven. Bake about twenty minutes.
Video about the advantages and disadvantages of diet
Bouch diet allows you to reduce without special deprivities excess weight, becomes source have a good mood, improves metabolism, but, like any diet, has its drawbacks and contraindications. Read more about what a bush is what else there is a power circuit, the main disadvantages of the diet and which products are allowed to use, tells this video:
Recently, the protein-carbohydrate alternation diet (bus) is becoming increasingly popular among the other methods of weight loss. Initially, it was removed from a low-carb diet for bodybuilders, but over time, nutritionists began to recommend it to everyone who wants to effectively lose weight, without destroying muscle mass. The full diet with a diet of the alternation allows to obtain a sufficient amount of strength and energy, as well as strengthen the immunity due to the useful substances, vitamins, micro and macroelements.
The base of the alternation diet is to alternately change the composition of the food consumed: carbohydrates and proteins. For example, if you need to reset 10 kg in 2 months, then the entire period should be divided into four-day cycles. At the same time, the first 2 days you need to consume only protein food with a low content of carbohydrates, make the 3rd day highly carbon black, and 4th - mixed (use approximately the same amount of carbohydrates and proteins).
The advantages of the diet of carbohydrate alternation. What happens to the body during the 4-day period?
As soon as you sat on the alternation diet, during the first 2 days the body begins to almost completely exhaust glycogen reserves. At the same time, he intensively consumes accumulated fat using it as a new "fuel". After a complete exhaustion of glycogen, the consumption of fat comes to a maximum and during this period, as a rule, the main amount of excess fat is due.
However, it is not recommended to continue the protein alternation diet for more than 2 days, since the body, having received a strong stress, may unexpectedly switch to the "saving" mode, in order to cover energy costs. In this case, it will rebuild fats again, and muscular cells At the same time to spend.
Therefore, in order to ensure that this is not happening, there is a 3rd high-flower day of the diet of protein-carbohydrate alternation. Saving the former calorie content of the diet, make the amount of protein consumed, and give a minimum fat. At the same time, you can finally deceive the body, and it will continue to burn fats, not the touch muscles. In order to replenish glycogen reserves, you will also need the 4th day of the alternation diet, during which you will be able to normalize the composition of the protein-carbohydrate balance. After the 4 days of the alternation diet, the cycle is repeated again, until you achieve the desired result.
The main advantages of a diet of protein-carbohydrate alternation:
- Lack of feeling of hunger due to consumption of the required amount of proteins and carbohydrates;
- Consumed carbohydrates do not allow the body to spend muscle tissue as "fuel";
- The metabolism is not inhibited, but accelerates;
- Due to the rich diet and the absence of monotonous food, the body does not get used to the Monting;
- Easy to use diet: short cycles make it easy to start and finish weight loss;
- A diet of carbohydrate alternation can be combined with a separate power method;
- Slimming in a short time.
Approximate menu and calculation principle for protein alternation diet
For successful weight loss during an alternation diet, you need to eat so much food as needed to maintain healthy physical condition organism. To do this, you need to adhere to the following simple rules:
- In the first and second day of the cycle, it is necessary to consume 3-4 grams of protein per 1 kg of weight losing weight, and the amount of carbohydrates is reduced to 1-1.5 grams per 1 kg of weight.
- On the third day, on the contrary - the amount of carbohydrates increases to 5-6 grams, and the protein consumption is reduced to 1-1.5 grams.
- The fourth day implies the almost uniform consumption of proteins and carbohydrates - 2-2.5 and 2-3 grams, respectively.
In terms of limiting carbohydrates, the protein alternation diet is transferred much softer some other diets, because the usual protein systems dramatically limit the consumption of carbohydrates, up to 40 or even 20 grams (Kremlin and Atkins diet). In the alternation diet, the number of carbohydrates consumed decreases gradually, which becomes a practically inconspicuous phenomenon for the body.
In order to determine the menu of diets of carbohydrate alternation, it is necessary to know exactly the protein-carbohydrate composition of used food. To do this, you can use the table. food value Products. For example, based on your weight, the body during the day it is necessary to obtain 210 grams of protein. In 100 grams of low-fat beef contained about 18.9 grams of protein. In order to get the necessary 210 grams, you need to multiply by 100 and divided by 18.9. Thus, we learn that 1 kg of beef contains 111 grams of protein, so you will need to eat about 2 kg of beef meat per day. This calculation can be done for any product. And now we will give an example of an alternation diet menu.
1st and 2nd cycle day:
Breakfast: a salad of fresh non-housing vegetables with vegetable oil, 3 yolks and 5 egg whites.
The second breakfast: a protein cocktail cooked on low-fat milk.
Lunch: 1 chicken breast and 1 grapefruit.
Soon: beef and cup of boiled beans.
Dinner: Fresh vegetable salad with vegetable oil, 2 pieces of low-fat fish.
Before bedtime: The protein cocktail cooked on low-fat milk.
3rd day cycle:
The second breakfast: 1/2 chicken breast, a plate of brown rice, a piece of rye bread.
Lunch: Pacaroon sacks of solid wheat varieties.
Afternoon school: 1/2 chicken breast and rice dish.
Dinner: a slice of low-fat fish, 3 pieces of rye bread.
4th day cycle:
Breakfast: 3 egg whites and 1 cup of oatmeal with raisins.
The second breakfast: a protein cocktail cooked on low-fat milk, 3 pieces of rye bread.
Lunch: 1 chicken breast, portion of brown rice, vegetable salad.
Soon: vegetable salad with a piece of low-fat fish, 3 pieces of rye bread.
Dinner: protein cocktail cooked on low-fat milk.
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