Protein-carbohydrate alternation for fat burning. How does it work and what is its advantage? Protein-carbohydrate diet Vegetable diet 2 days and protein alternate

Text: Olga Natolina

Many people know about the popular protein diet, which is based on a deficit of carbohydrates in the diet. Nutritionists have also developed its modification - the "protein-carbohydrate diet", or in other words - the protein-carbohydrate alternation (or briefly - the BEACH diet). It is more diverse and allows you to combine proteins and carbohydrates in the diet.

How does the protein-carbohydrate diet work?

A protein-carbohydrate diet means that you will alternate days when you need to eat only protein foods with carbohydrate days, during which you need to eat foods high in carbohydrates. Thus, your plan for the week will be as follows: the first day is a mixed type of food, then for two days you eat cottage cheese, meat, fish, without adding any carbohydrate foods to the diet. And the next one day, treat yourself to buckwheat, fresh non-starchy vegetables or fruits. Even whole grain bread and baked potatoes are allowed. Then again you should return to eating protein foods for two days. According to this scheme (1 mixed + 2 protein + 1 carbohydrate + 2 protein + 1 carbohydrate) a week is built. The term of the diet is not limited - in theory, this style of eating is suitable not only for gradual weight loss, but also for life in general.

Features of protein days

If you are trying to lose weight, then on protein days you need to monitor the calorie content of foods. Choose low-fat foods for your diet: fat-free cottage cheese, tuna, lean meat or fish. Due to the deficiency of not only carbohydrates, but also fats, the body will be forced to spend deferred reserves - accordingly, you will invariably lose excess weight.

It is also important to correctly calculate the amount of protein you need to eat during protein days. Carbohydrates and fats do not need to be counted - you generally have to exclude carbohydrates for a while, and fat is simply minimized. The calculation of protein is carried out in this way: you take your weight and multiply it by 3. This is the protein rate per day in grams. If your weight is very large, then take into account the indicator already reduced, which you are striving for, but do not take away more than 10 kg. Having received the value, you will make a diet, and understand how many protein foods to include in it. For convenience, it would be nice to have at hand a table of caloric content of products containing proteins, fats and carbohydrates.

During the carbohydrate day, you do not need to do the calculations. The main thing is to eat foods that contain complex carbohydrates, such as cereals, cereals, vegetables, durum wheat pasta. They just contain little fat, which also matters. To figure out whether a product contains fast (empty) carbohydrates or healthier slow (complex) carbohydrates, use the glycemic index table. The higher the GI in the table, the more useless the product. For a diet of protein-carbohydrate alternation, you should choose foods with the lowest possible GI. During the combined day, you eat carbohydrate foods in the morning, protein foods with added carbohydrates in the afternoon, and only protein foods in the evening.

Benefits of protein-carbohydrate alternation

The main advantage of the protein-carbohydrate alternation is, of course, a smooth weight loss with an obviously balanced diet. What is not harmful to health, like many fast diets. In addition, in this method of losing weight there are no complex calculations of the calorie content of foods eaten. It is easy enough to understand how to plan a diet on your own. With such a diet, weight loss occurs due to the burning of fat, and not due to the removal of fluid from the body. When the results disappear as soon as you return to your normal diet.

During a protein-carbohydrate diet, you do not have to fight with a constant feeling of hunger, rather, on the contrary, it will sometimes be difficult to eat as many protein foods as necessary. Also, you will not notice a deterioration in mood, or drowsiness, as with many diets, when a person becomes irritable. Another plus of the protein-carbohydrate alternation is that your appearance will not deteriorate. Namely, hair and nails will not suffer due to the lack of the necessary trace elements in the body.

If you set a goal to lose weight and build muscle mass, then you need a protein-carbohydrate alternation. Your muscle mass will increase and your body fat will decrease. But this requires high physical activity. This diet is popular among athletes, because on it you do not feel weak and unwell due to the lack of carbohydrates. You can lead an active lifestyle, including sports. And the amount of protein that is consumed during the protein-carbohydrate alternation is enough to increase muscle mass.

If you follow a protein-carbohydrate diet for more than a month, you will accustom the body to do without cakes and various harmful products. In the future, after leaving the diet, you will make your diet from balanced, low-calorie foods. What will not allow your weight to return, and will be the key to health.

Diet cons

Many nutritionists, however, also talk about the disadvantages of protein-carbohydrate alternation. They question the effectiveness of such a diet for a long time, more than three months. Since our body adapts well, and will stop responding to changes in nutrition. Therefore, a protein-carbohydrate diet is not suitable for people with obesity problems. Here, more stringent diets are needed, and it is better to develop a nutrition system for a nutritionist.

Also, a large intake of proteins per day is considered a minus of the protein-carbohydrate alternation. After all, eating 3 grams of protein for every kilogram of your weight is really an unusual amount for the body, and it will be difficult to digest it. Therefore, this diet is recommended along with regular exercise. Then the metabolism will accelerate, and proteins are better absorbed. Thus, the load on the body will be reduced.

During protein days, too much protein can make you feel nauseous. Also, an unpleasant odor in the mouth may appear and the breath will lose its freshness.

Protein-carbohydrate diet: sample menu by day

During protein days, your menu might look like this:

In the morning: low-fat cottage cheese and tea without added sugar;
Second breakfast: omelet from 2 eggs;
For lunch: steamed tuna, you can add a couple of cucumbers;
Snack: low-fat yogurt or kefir;
Dinner - steamed chicken breasts or boiled beef;
Before going to bed: drinking yogurt without sugar and additives, or a glass of fermented baked milk.

On carbohydrate days, you can eat like this:

In the morning: muesli, you can add skimmed milk and honey, or dried fruits;
Snack: 1 apple, or a couple of apricots;
Lunch: buckwheat, rice, pasta with tomato sauce or mushrooms, vegetable salad with olive oil, rye bread one slice;
Snack - non-fat yogurt with honey and bread;
Dinner - meat fried in olive oil or fish, with a salad of leafy vegetables;
30 minutes before bedtime: a glass of curdled milk.

During protein-carbohydrate days, the menu may look like this:

For breakfast: oatmeal with dried fruits, non-fat yogurt;
Snack: apple;
Lunch: steamed fish, side dish of rice or buckwheat;
Snack: a glass of kefir with honey;
Dinner: stew, lentils for garnish;
Before going to bed: drinking yogurt, or a glass of fermented baked milk.

The essence of the diet is that every day you should eat mainly protein foods - a lot of fish, meat and low-fat dairy products. All these products are very nutritious, saturate for a long time, so you will not be bothered by the feeling of hunger. But the body deprived of carbohydrates and fats will begin to use its own fat reserves as additional energy.

The role of proteins in the body

We are sure that you learned the school course of biology perfectly and you know that proteins are the “bricks” from which any living organism is built. But in addition to participating in the construction of cells, tissues, the skeleton, proteins play 2 more important roles:

participate in the breakdown and absorption of fats, vitamins, trace elements and carbohydrates;
necessary for the functioning of the immune and hormonal systems, are also involved in the elimination of toxins.

Despite such a need for proteins, they are not able to accumulate in the body like fats or carbohydrates. Their only source is food, both animal and plant origin.

In the case of a lack of protein in the diet, growth slows down in children, mental activity is weakened, serious (depending on the severity of the lack of protein - and irreversible) changes in the functioning of internal organs, a decrease in immunity occur. In adults, the same pattern is observed, and in older people, the risk of gout, fractures, kidney failure, liver and gastrointestinal diseases increases.

But a significant "overload" in the direction of protein foods is also fraught with health problems. An excess of protein breakdown products interferes with the normal functioning of the excretory system, enhances putrefactive processes in the intestines, increases nitrogen levels, and in women leads to cycle failure.

The duration of the protein diet

You can stay on a protein diet for no more than two weeks (ideally 7-10 days), after which you must definitely take a break for at least 4-6 months. It is possible that in order to gain optimal weight, it will be enough for you to resort to a diet once. Then just exclude simple carbohydrates and fats from the menu: fried foods, pastries, chocolate and other foods that contain saturated fats and sugar. We will talk about the products below.

Pros and cons of a protein diet

The main advantage of the diet - fast weight loss. At the same time, you will not feel a constant feeling of hunger, since protein foods provide the body with the necessary amount of energy for the whole day. But not everything is as good as it seems at first glance. In addition to the advantages, there are also disadvantages.

The main disadvantage of a protein diet is that it cannot be called balanced. With a minimal intake of fats and carbohydrates, the body is deprived not only of nutrients for gaining excess weight, but also of vitamins, trace elements, and fatty acids.

Prolonged exposure to protein nutrition can cause increased fatigue, brittle nails, deterioration in complexion, dry skin, and fading of hair.

pros:

protein food saturates the body for a long time;
belongs to the category of fast diets;
varied diet;
no restrictions on the number of calories consumed;
high efficiency (up to minus 10 kg in 2 weeks);
the result is stored for a long time.

Minuses:

refusal of sweet, starchy and fatty foods;
insufficient intake of vitamins and minerals.

The benefits of a protein diet are obvious- six indisputable pluses against two small minuses. Despite this, the diet has one significant drawback, due to which it can not be more than two weeks.

A number of studies have found that a protein-based diet with a passive lifestyle can cause harm body. A long duration of the diet leads to swelling of the kidneys, the development of urolithiasis and other unpleasant consequences.

To reduce the burden on the kidneys, you need to include enough fluid and fiber in the form of vegetables and fruits allowed by the diet.

Protein diet rules

The protein diet is considered one of the less dangerous, the main thing is to stay on it for no more than the recommended period (7-10 days), take breaks, and also follow 3 basic rules:

The number of calories per day should not be less than 1200 - this is the minimum to maintain health.

Approved Products:

poultry meat without skin (chicken, turkey);
lean fish;
seafood;
beef, veal;
offal (liver, tongue, heart);
low-fat dairy products (cottage cheese, kefir, milk, unsweetened yogurt, unsweetened curd cheeses, tofu cheese);
egg whites;
cereals and whole grain bread (4-6 tablespoons of porridge or 1 slice of bread);
vegetables (cucumbers, tomatoes, celery, all types of cabbage);
fruits (apples, all citrus fruits);
drinks (tea and coffee without sugar, mineral water).

Prohibited Products:

any canned food;
semi-finished products;
bakery products;
chocolate, marshmallows, sweets and other sweets;
fatty dairy products;
fruits, except apples and citrus fruits;
vegetables containing starch, such as potatoes, beans, corn, beans, peas, as well as vegetables with a high content of sugar - carrots, beets;
it is forbidden to drink fruit juices, compotes, sweet carbonated drinks during the diet, including those marked “light”;
sugar and its substitutes (fructose, glucose, sorbitol).
Food can be steamed, in a slow cooker or baked. Frying in oil, pouring with fatty sauces, mayonnaise is prohibited. You can add natural soy sauce, balsamic vinegar, herbs, lemon juice, pepper and salt.

Diet in a protein diet

Food should be taken 4-6 times a day, with the first meal half an hour after getting up, and the last one no later than 3 hours before bedtime.
Until 2 pm, a small portion of complex carbohydrates is allowed in the form of 4-6 tbsp. spoons of boiled buckwheat, oatmeal, brown rice or one slice of whole grain bread.
From fruits, you can 1-2 unsweetened apples or citrus fruits in the morning.
After dinner, protein foods can only be eaten with non-starchy vegetables such as cucumbers, tomatoes, cabbage, lettuce;
Fats are allowed up to 30 g per day in the form of 1-2 tbsp. spoons of linseed oil added to vegetables, while the rest of the food is cooked without oil.
To avoid a breakdown, once a week you can include a small portion of your favorite product that is not on the list on the menu.

How to cook meals with a protein diet

So that the transition to protein nutrition does not become an unpleasant shock for you, purchase permitted sauces and seasonings in advance in order to diversify the menu as much as possible. Any herbs in their pure form without the addition of sugar and salt, wine, apple and balsamic vinegar, natural bouillon cubes, mustard powder or in grains, natural soy sauce will do.

Any purchased sauces and mayonnaise (even lean) are prohibited; instead, salads can be seasoned with natural yogurt with the addition of lemon juice, salt and herbs.

Organic flax chips, which are made by drying rather than frying in oil, are ideal for healthy snacks.
The main dishes will have to be steamed, boiled, stewed, baked, fried in a dry non-stick frying pan. Frying in oil and using a deep fryer is prohibited.

Protein diet menu options

The menu of each day consists of five meals, including a sufficient amount of protein foods so that the body does not experience hunger. The diet is quite varied, while it consists of the simplest and easiest to prepare dishes.

The diet is designed for a week, with excess weight, the number of days can be increased to 14 days ( 2 weeks is the maximum, at which you can be on a protein diet).

Menu №1 protein diet for a week (7 days)

Monday, 1 day

Breakfast: 150 g low-fat cottage cheese, tea or coffee.
Snack: 1 apple.
Lunch: 150 g of boiled chicken breast, 1 slice of whole grain bread.
Snack: 100 g of yogurt.
Dinner: 200 g of steamed fish, vegetable salad.

Tuesday, day 2

Breakfast: 150 g of unsweetened yogurt, tea or coffee.
Snack: 1 orange.
Lunch: 150 g beef stew with vegetables.
Afternoon snack: a glass of kefir.
Dinner: 200 g of baked fish, 200 g of fresh vegetables.
Wednesday, day 3
Breakfast: 3 egg whites, coffee or tea.
Snack: 1 fruit.
Lunch: 200 g turkey, 4-6 tbsp. l. brown rice.
Afternoon snack: unsweetened curd cheese.
Dinner: 150 g boiled beef, 150 g coleslaw.

Thursday, day 4

Breakfast: a glass of fat-free kefir with 2 oatmeal cookies.
Snack: 1 grapefruit.
Lunch: 200 g chicken fillet, 200 g asparagus.
Afternoon snack: a glass of kefir or fermented baked milk.
Dinner: 200 g boiled fish, 150 g vegetables.

Friday, day 5

Breakfast: 150 g of cottage cheese, coffee or tea.
Snack: 1 apple.
Lunch: 200 g of boiled fish, 1 slice of whole grain bread.
Plodnik: 100 g of natural yoghurt without sugar.
Dinner: 200 g steamed beef, 150 g vegetable salad.

Saturday, day 6

Breakfast: 2 egg white omelet, tea or coffee.
Snack: any citrus fruit.
Lunch: stewed beans - 200 g, 150 g of vegetables.
Afternoon snack: a glass of kefir.
Dinner: 150 g of boiled fish, 100 g of salad.

Sunday, 7th day

Breakfast: 150 g of cottage cheese, tea or coffee.
Snack: 1 apple.
Lunch: a bowl of soup with vegetables boiled in lean beef broth, 100 g boiled beef, 1 slice of whole grain bread.
Snack: 1 cottage cheese cheese without sugar.
Dinner: 100 g boiled beef, 100 g salad.

Menu number 2 protein diet for a week

Monday 1 day

Breakfast: brown rice with chicken and vegetables.
Snack: large sweet apple.
Lunch: vegetable broth with a slice of whole grain bread.
Snack: 250 g yoghurt without sugar.
Dinner: turkey stewed with vegetables.

Tuesday 2nd day

Breakfast: omelet with chicken pieces and whole grain toast.
Snack: 2 cheesecakes.
Lunch: stewed cabbage with turkey.
Afternoon snack: a glass of milk.
Dinner: 200 g of boiled lamb.

Wednesday 3rd day

Breakfast: natural coffee with skim milk, 150 g of cottage cheese.
Snack: 1 large orange.
Lunch: meat soup with meatballs, salad with cabbage and cucumbers.
Afternoon snack: 200 g of apple juice.
Dinner: baked sea fish.

Thursday 4 day

Breakfast: milk buckwheat porridge.
Snack: 100 g chopped tomatoes with salt.
Lunch: beef stew, cabbage, tomatoes with onions and spices.
Afternoon snack: 2 boiled eggs.
Dinner: kefir.

Friday 5th day

Breakfast: 250 g of boiled chicken fillet with mustard sauce, salad with finely chopped cabbage, onion and cucumber.
Snack: fruit salad (1 green apple + 1 orange).
Lunch: veal baked in a pot, salad with cucumbers and tomatoes.
Afternoon snack: cottage cheese soufflé.
Dinner: vegetable broth.

Saturday 6 day

Breakfast: buckwheat with scrambled eggs, 1 tomato.
Snack: 1 glass of apple juice (fresh).
Lunch: 250 g vinaigrette, veal steak.
Afternoon snack: 2 cheesecakes, half an orange.
Dinner: baked fish with herbs.

Sunday 7 day

Breakfast: baked salmon steak, lettuce, cucumber.
Snack: 1 orange.
Lunch: meat soup with asparagus.
Afternoon snack: 4 baked cheesecakes.
Dinner: protein salad.

Protein diet menu for 14 days

Monday 1 day

Breakfast: 200 g bean stew with beef.
Snack: tea, 2 oatmeal cookies.
Lunch: fish soup, salad with tomatoes, red onions and cucumbers.
Snack: 100 g Greek yogurt.
Dinner: cottage cheese casserole.

Tuesday 2nd day

Breakfast: boiled chicken liver, buckwheat, Chinese cabbage salad.
Snack: 1 apple.
Lunch: 200 g of boiled beef, sauerkraut.
Snack: boiled egg, coffee with milk.
Dinner: baked chicken on an onion pillow.

Wednesday 3rd day

Breakfast: 2 eggs with whole grain toast, black tea or coffee with milk.
Snack: fruit salad (1 apple + 1 orange).
Lunch: chicken soup with celery and onions.
Snack: 100 g fat-free kefir, 2 cheesecakes.
Dinner: steamed salmon steak, 1 cucumber.

Thursday 4 day

Breakfast: boiled brown rice with salad with chicken, cabbage and eggs.
Snack: 1 baked apple.
Lunch: vegetable broth with 1 slice of whole grain bread.
Snack: 1 glass of milk, 2 oatmeal cookies.
Dinner: baked chicken breast, lettuce.

Friday 5th day

Breakfast: black tea, 4 baked cheesecakes.
Snack: a glass of orange juice.
Lunch: broccoli and turkey soup, 1 egg.
Snack: 100 g of natural yoghurt.
Dinner: fish meatballs, 1 tomato.

Saturday 6 day

Breakfast: buckwheat porridge with meat sauce.
Snack: 1 apple.
Lunch: 150 g of baked beef, vegetable salad, cottage cheese casserole.
Afternoon snack: 200 g of vinaigrette.
Dinner: fish meatballs, cucumber.

Sunday 7 day

Breakfast: stewed beans, 150 g of beef.
Snack: 2 oatmeal cookies, a glass of apple-orange juice.
Lunch: vegetable broth, salad with crab sticks, eggs and cucumbers.
Afternoon snack: 1 unsweetened cheese.
Dinner: 2 cheesecakes, baked apple.

Monday 8 day

Breakfast: boiled rabbit, salad with cucumbers, tomatoes and red onions.
Snack: cottage cheese soufflé.
Lunch: soup with beef meatballs, 150 g baked zucchini with herbs.
Afternoon snack: 1 apple.
Dinner: 100 g of boiled beef, 1 cucumber.

Tuesday 9 day

Breakfast: brown rice, cottage cheese and egg omelet.
Snack: 1 apple.
Lunch: soup with fish, egg and poached onion.
Afternoon snack: a piece of cheesecake (150 g), green tea.
Dinner: baked chicken breast.

Wednesday 10 day

Breakfast: protein salad.
Snack: a glass of milk, 2 oatmeal cookies.
Lunch: meat stew.
Afternoon: apple.
Dinner: cottage cheese, black tea.

Thursday 11 day

Breakfast: stewed mushrooms with low-fat yogurt, 1 apple.
Snack: 2 oatmeal cookies with tea.
Lunch: stewed cabbage with veal.
Afternoon snack: 1 orange.
Dinner: steamed fish cakes.

Friday 12 day

Breakfast: 2 eggs, 1 slice of whole grain bread, tea.
Snack: 1 apple.
Lunch: buckwheat porridge with stewed turkey and tomatoes.
Afternoon snack: 1 glass of milk.
Dinner: vegetable broth, 100 g lean lamb.

Saturday 13 day

Breakfast: brown rice, protein salad, black coffee with milk.
Snack: 1 glass of apple juice.
Lunch: chicken soup, vegetable salad.
Afternoon snack: 2 cheesecakes with applesauce.
Dinner: boiled cauliflower, scrambled eggs.

Sunday 14 day

Breakfast: 2 eggs with whole grain toast, black tea or coffee with milk.
Snack: cottage cheese soufflé.
Lunch: vegetable stew, steamed turkey.
Snack: low-fat yogurt.
Dinner: steamed chicken cutlets.

Protein Diet Recipes

First meal

Ingredients:

400 g chicken or turkey breast;
300-400 g spinach;
2 boiled eggs;
150 ml of milk;
spices;
salt;
sprig of parsley.

Boil the meat in 2-2.5 liters of water until tender with bay leaves, peppercorns and Provence herbs. Take out the meat and cut into cubes. Put the chopped spinach into the broth and boil until tender. Pour the soup, milk into the blender bowl, place the meat and chopped eggs and beat until creamy. Serve immediately, garnished with a sprig of parsley and half a boiled egg.

Ingredients:

400 g fillet of any white fish;
1 red onion;
400 g of cauliflower;
lemon juice;
pepper;
salt;
natural yogurt (optional)

Disassemble the cauliflower, peel, cut into small pieces. Cut the fish into large cubes. Chop the onion into thin half rings. Put everything in a saucepan, fill with water and cook until tender. Salt, pepper, before serving, if desired, add lemon juice and a couple of tablespoons of Greek yogurt.

Ingredients:

300 g minced chicken;
2 proteins;
1 tbsp bran;
vegetable broth (from celery or cauliflower with onions);
5 stalks of green onions;
1 small onion;
salt and spices.

Mix minced meat, squirrels, bran and finely ground onions, form meatballs the size of a small chestnut. Put the meatballs, bay leaf, 5 black peppercorns into the boiling broth, boil until tender. Before serving, garnish the soup with finely chopped green onions.

Main courses

Salad "Protein"
Ingredients:

3 eggs;
1 chicken breast;
1 cucumber;
400 g of Chinese cabbage;
salt;
mustard;
natural yogurt.

Boil eggs and chicken breast, cut into cubes. Finely chop and remember the cabbage. Slice the cucumber. Prepare dressing: 100 g natural yogurt, 1 tbsp. l. mix mustard and salt until smooth. Mix all the ingredients, dress the salad and drizzle with lemon juice before serving.

veal steak
Ingredients:

400 g of young veal;
a mixture of peppers;
salt;
1 tsp olive oil.

Wash beef, remove films, pat dry with paper towels. Cut across the grain into steaks 2-2.5 cm thick. Rub with a mixture of salt, pepper and olive oil and leave to marinate for an hour. After an hour, fry each steak in a dry frying pan for 2 minutes on each side, wrap each piece in foil and send it to the oven, preheated to 200 degrees, for 40-45 minutes.

Ingredients:

100 g of granular cottage cheese;
3 proteins;
3 stalks of green onions;
Dill;
salt.

Beat lightly salted squirrels into a fluffy foam. Beat the cottage cheese in a blender with dill, salt to taste. Using bottom-up movements, gently fold the curd mixture into the protein mixture, put it in a silicone mold, sprinkle with finely chopped onion on top. Bake in the oven until done.

desserts

Ingredients:

2 large apples;
2 tbsp. l. cottage cheese;
natural yogurt.

Wash the apples, cut off the top and remove the pits. Put cottage cheese inside, pour yogurt. Bake in the oven or microwave until done.

Ingredients:

1 pack of liquid fat-free cottage cheese;
1 sweet apple;
half an orange;
vanilla.

Place cottage cheese, a little vanilla, a peeled apple and half an orange in a blender bowl. Beat into a fluffy homogeneous mass, distribute into small molds and place in the freezer for half an hour. The cold dessert is very similar to popsicles.

Ingredients:

200 g fat-free cottage cheese;
50 g lemon juice;
2 tbsp. l. corn starch;
1 apple;
2 egg yolks;
5 egg whites.

Peel the skin and bones from the apple, chop it in a blender. Add cottage cheese, yolks, lemon juice, starch, beat until creamy. Separately, beat the whites, gently mix with the curd cream with a spatula. Put the mixture in a form moistened with water, bake in the oven, preheated to 180 degrees, 20-30 minutes.

Results and reviews after a protein diet

Forecasts of weight loss on a protein diet average 3-8 kg in 7-14 days, depending on the initial weight. Everyone loses weight, even people with low physical activity, but the essence of any diet is not so much in rapid weight loss, but in consolidating the result of losing weight.

Here the other side of the coin opens - a quick return to the previous diet is fraught with rapid weight gain. This is especially true of those women who, for various reasons, ate monotonous food and perceived the diet as a temporary disaster. “There is a week left, I will hold out, and then I can go to a cafe with my girlfriends,” such thoughts lead to the fact that a trip to a cafe turns into a crazy “belly holiday”. The bans have been lifted, there are no limits - and the poor victim of the diet begins to catch up, quickly gaining weight.

To avoid such a scenario:

do not sit on a protein diet for longer than the allowed 14 days;
diversify your diet as much as possible;
avoid companies where they will feel sorry for you and try to feed you;
be sure to include a sufficient amount of permitted fruits and vegetables in the menu;
get off the diet gradually;
at least for the first 2 weeks after the end of the protein diet, increase physical activity in order to use the energy from food.

As for the reviews about the protein diet, they are both positive and negative. It did not suit many - against the background of a lack of vitamins and trace elements, some part of those losing weight developed dizziness and weakness. Despite this, every person who has been on a protein diet has lost weight.

Protein diet contraindications

The fact that any diet is contraindicated during pregnancy and lactation does not need to be said. In addition, a protein diet is not suitable for older people, since an all-protein diet increases blood clotting, which increases the risk of blood clots in the blood vessels. Also, the diet is contraindicated in the following diseases:

impaired renal function;
gastrointestinal diseases (colitis, pancreatitis, dysbacteriosis);
liver disease;
problems of the cardiovascular system.

Protein Diet Options

Many modern diets are based on the principle of protein nutrition. Consider the most popular options.

Protein-carbohydrate diet

Its essence is that protein days alternate with carbohydrate days, that is, on one day you eat exclusively protein foods, on the other you eat complex carbohydrates. This dietary option is considered more balanced and can be followed for more than two weeks. Usually, such a diet is resorted to after a purely protein diet to consolidate the result.

Atkins Diet

Also known as the Hollywood diet, which has become a favorite of many Hollywood stars. The basis of nutrition, compiled by Dr. Atkins, is the use of predominantly protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.

Protein diet of Dr. Pierre Dukan

The most popular of the protein diets is the Dukan nutrition system. This is exactly the system of proper nutrition, which must be followed for the rest of your life.

According to modern nutritionists, the best diet for weight loss is one that you can comfortably follow without suffering from hunger, without falling from weakness, and without obsessing over calorie counts.

Several important nuances affect the final result and the passage of the diet itself.

Accurate calculation of daily protein intake

Drinking at least 2 liters of water per day

Reception of a vitamin complex

Sports

The presence of fiber in the diet

. The abundance of heavy protein foods leads to a deterioration in intestinal motility, which means a sharp increase in the number of putrefactive bacteria. To reduce the load on the digestive tract and avoid constipation, non-starchy vegetables and purchased bran will help.

The best motivation is the results of those who have already completed the protein diet and were satisfied.

If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. With proper observance protein-carbohydrate diet, you will 100% get a positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). Dividing the diet into protein and carbohydrate days, you are very good at spinning up your metabolism, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does it.

The essence of protein-carbohydrate alternation. Its mechanism of action

In fact, there are many options for the BEACH diet:

- 2 in 2: 2 days of protein and 2 days of carbohydrate

- 3 in 3: 3 days of protein and 3 days of carbohydrate

- 2 in 1: 2 days of protein and 1 day of carbohydrate

- 3 in 2: 3 days of protein and 2 days of carbohydrate, etc.

All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different severity of compliance. What I mean?

On protein days, when we practically do not eat carbohydrates, our general condition of the body and emotional background is slightly worse compared to days when we can eat carbohydrates. This is due to the fact that glycogen stores are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat stores. "So what? - you ask - it's the other way around! We're finally losing weight." Yes, this is the positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next, I will tell you exactly why, and what are the reasons for that. Until then, take my word for it.

So, if you decide to use BUCH for weight loss, then I recommend you use the interleaving system protein and carbohydrate days 2 through 2. This is the safest, most reliable and proven by many athletes fat burning system. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutrition system that allows you to painlessly go through the entire stage of tough pre-competitive preparation, while maintaining both their health and their mental state.

Protein days

On the first day of the protein cycle, which consists of 2 protein days in a row, we eat mostly only proteins, but always with vegetables. Each meal we have should contain 30 g of protein (already pure) and a serving of fresh or stewed vegetables. Choose low-starchy vegetables, and protein sources - lean poultry meat (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, do not forget about fats, we also use them on this day - these are fatty fish, linseed oil, nuts and seeds (up to 40 g per day).

- you should consume proteins at the rate of 2-2.5 g per 1 kg of body weight

- carbohydrates - about 0.8-1 g per 1 kg of body weight

- fats 0.5-0.8 g per 1 kg of body weight

Approximate diet for a protein day

1 meal- 2 whole eggs (can be boiled, you can make an omelette), 1 tbsp. linseed oil, vegetable salad.

2 meals

3 meals- cottage cheese 0-2% with cucumber and herbs, 30 g nuts

4 meals– chicken breast/turkey fillet with vegetables

5 meals- white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

The second day of the protein cycle looks exactly the same as the first. Nothing new. You can just eat more fish instead of chicken breast, or other lean meat, it's up to you.

carb days

Two protein days are followed by two carbohydrate days. But "carbohydrate" they are called conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased intake of carbohydrates, more complex, but you also consume proteins just to a lesser extent. The essence of carbohydrate days is that you leave the same calorie intake as you had, but as a percentage you get a little more of this calorie content due to carbohydrates.

If translated into grams, then your BJU should look something like this:

- you should consume proteins at the rate of 1-1.5 g per 1 kg of body weight

- fats - 0.8-1 g per 1 kg of body weight.

- carbohydrates - about 3-3.5 g per 1 kg of body weight

Approximate diet for a carbohydrate day

1 meal- carbohydrate: oatmeal with nuts (berries)

2 meals- protein: red or white fish with vegetables

3 meals- carbohydrate: buckwheat with vegetable salad, 1 tbsp. linseed oil

4 meals- carbohydrate or carbohydrate-protein: buckwheat with vegetables, chicken breast.

5 meals– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

As you can see, proteins are present in the carbohydrate bottom and quite often. This suggests that we do not need an excessively large intake of carbohydrates. We increase them just to refill our muscle and liver glycogen stores for the following low carb days, and to trick our smart bodies into always keeping our metabolism high enough.

So what happens to our body when we alternating protein and carbohydrate days 2 through 2?

Protein-carbohydrate alternation gives our body the opportunity in the first two protein days of a 4-day cycle to maximize the use of fat as the energy it needs. This happens, as I said, due to the depletion of glycogen stores. When the main sources of energy (carbohydrates) do not enter our body for a MODERATELY SAFE amount of time for the body, then it begins to burn its own fat to produce this very energy it needs. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carbohydrate diet will lead to absolutely the opposite effect: the body will begin to store fat and keep it as much as possible. Therefore, 2 days of low-carb is the safest and best option, especially for girls who decide to try the system for the first time. BUCH for weight loss. Their body is not yet prepared for such drastic changes in nutrition, and therefore it is better not to practice other more severe options. protein-carbohydrate alternation.

What could be dangerous about it? - for sure, you think. And here's what:

On the third day of the protein cycle, the level of glycogen is completely exhausted, and due to the high consumption of protein products, especially without observing the important rules of BEA (see below), the content of toxic substances in the blood, such as aldehydes and ketones, increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body with the consumption of antibiotics, alcohol, trans-fat products, etc. All these toxic substances, during the oxidation of fats (their habitat), enter the bloodstream, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep, and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves with a faster and tougher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

To avoid this, I do not recommend sitting on a protein diet for more than 2 days in a row. 2 days do absolutely no harm, on the contrary, they only benefit, but observing high-protein days for more than 2 days can seriously affect your well-being and health.

BUCH rules

Plentiful drink! During protein-carbohydrate alternation You need to drink constantly and a lot. This is the main rule of this diet. You need to drink at least 2.5 liters of pure unboiled water per day. Up to 5 liters of all liquid along with tea.
Each meal, especially protein, is accompanied by a portion of low-starchy vegetables (cucumbers, all kinds, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing putrefaction and fermentation in the intestines.
We eat every 2.5-3 hours.
There should be at least 5 meals. Optimal is 6-7 meals. The latter must be necessarily protein.
On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, barley, rye bread), minimize simple carbohydrates (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and even so as not to harm your health (he who thought about his health deserves praise), then my advice to you: choose protein-carbohydrate alternation! This is not a typical diet, this is a nutrition system that is absolutely safe, provided that you have a competent approach to your diet. BUCH accepted as the most effective method of fighting fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use female options. BUCH. If you still do not know how to compose your diet, then I will be happy to help you with this.

You can familiarize yourself with the rules for ordering an individual catering service.

Always yours, Skripnik Yaneliya!

V what is the secret of the proverbial slimness of English ladies? In the English diet, of course. Remember the five basic rules, follow them - and you will be pleasantly surprised!

Five ingredients for success

1. Drink at least a few liters of water throughout the day.
2. Use spices and herbs instead of salt.
3. Boil products, cook for several, bake on the grill or stew with a small amount of vegetable oil. Completely exclude fried and fatty foods.
4. The last meal - no later than 7 pm.
5. Drink a tablespoon of olive oil at night.

The main advantages of the English diet:
- You will not be tormented by weakness, dizziness or hunger.
- Harmful substances will be quickly excreted from your body.
- Your skin condition and complexion will improve.
- You will begin to lose excess weight without harm to health.
- After 14 days, you will find that you have not only lost weight, but also rejuvenated.
- Does not require huge material costs and is easily transferred.
- Diet normalizes blood pressure, blood sugar and lowers cholesterol.

History from pivla:
In 2006, I lost 18 kg in 3 months, did the following, ate according to the system: 2 days of protein, one carbohydrate, in other words, the first 2 days we eat only protein foods: kefir, milk, cottage cheese, breast, shrimp, squid, dairy products should be either fat-free or 1 percent, it is possible to eat one piece of bread per day.
Tea - coffee with a substitute, unlimited water. The amount should be around 100 grams, kefir milk - 300 grams per dose, one small breast. Meals should be 4-5 daily. There should not be any carbohydrates such as vegetables and fruits on this day.
You will become less available, for example 1 daily, you will lose weight more slowly.
At the end of 2 days of protein, one day of carbohydrate: these are all types of carbohydrates, cereals, vegetables, fruits, juices, low-fat sweets such as marshmallows or marmalade, from time to time it is possible to allow something like chocolate-cakes-pastries. All within reason, of course. On any given day, the last meal should be no later than 7 pm. approximately 3-4 hours before bedtime.

So I spent 3 months, my weight was 80 kg with a height of 174, and I lost weight to 62. The most important thing on protein days is these very proteins, in addition, if you don’t really want to, find out the approximate time and not miss it.

This diet is already a hundred years old, I sat on it in my youth, kg first go away, but as you start eating your usual food, the weight returns with a huge plus ... All diets are short-term. Choose the right nutritional technique right away and you will be happy. I recommend the site of the well-known metropolitan nutritionist Alexei Vladimirovich Kovalkov, you will find all the answers to your questions, or you can ask the doctor your question yourself, everything is free there. I lost 18 kg in three months using his method. Good luck
at the moment I adhere to the rules: during the day I eat from three to five times (but in very small portions) and at the end of 18-19 hours I don’t eat by and large, well, a little physical education, I recommend it to everyone.

This diet is very good if you sit for a long period. Personally, in front of my eyes, my employee lost weight from 125 to 88 in half a year. And to be honest, I didn’t stick to it very much and ate huge portions and still lost weight, erotica itself became. I personally sat for 20 days and threw off 5 kg. She is good because she is not hungry at all.

Modification by Katerina_:
And I modified this diet for myself and there is a result. Alternation, but different - the 1st day is protein (I took the menu from my grandmother's diet), the second day only fruits, various (not counting bananas and grapes, but everything is yum), on the third I allow myself something tasty. Now, just such a day, and I ate 4 pancakes for breakfast, and for lunch there will be dumplings, only strictly until 18.00 and do not overeat, but this is helped by the horror of regaining the already lost weight. This system suits me, because. It's easy enough to hold out for 2 days, knowing that something tasty is possible soon.
While it works, it goes without saying that I have a large amount of excess weight, as I wrote, but in 3 weeks. about seven kilograms. gone.

Last edited by M@lina; 10/16/2009 at 12:57 pm.

The same thing happens with the manipulation of the main components of this diet - carbohydrates and proteins. Someone, for example, consumes the same amount of protein every day, cutting down or increasing only the intake of carbohydrates. In addition, it is not necessary to constantly stick to the same calorie intake: it is possible to significantly reduce the number of calories on high-carb days by reducing consumption.
This topic can be developed indefinitely, because the body of each person is unique: two days are enough for someone in order to load up on carbohydrates at the end of the week of exhaustion, and for someone three will not be enough.
There is only one conclusion: try to apply the data taken to find a scheme that works for YOU. And then, I know for sure, you will become the most ardent adherents of the carbohydrate alternation diet.

Recently, athletes and experienced actors, in need of weight loss, have increasingly begun to turn to the so-called carbohydrate alternation diet. Why did she take this name?
That's all: the fact that the key role in this diet is given to constant manipulation with the number of carbohydrates consumed. Let's say you give yourself two months to lose weight. You divide this segment into four-day cycles. The first and second days of this cycle are low-carb, protein intake is at the level of 3-4 grams per kilogram of body weight, while carbohydrate intake is 0.5 grams. The third day is high carbohydrate, carbohydrate intake can be 5-6 grams per kilogram of weight, along with this, protein intake can be reduced to 1-1.5 grams. The fourth day is moderate: protein intake is 2-2.5 grams per kilogram of weight, carbohydrates are 2-3 grams.

How does your body behave during these four days?

During the first two low-carb days, the body completely depletes glycogen stores. In parallel with this, the consumption of new fuel, in other words fat, begins to cover the energy costs. And after the end of the almost complete depletion of glycogen stores by the end of the second low-carb day, the process of using fat as an energy source reaches its maximum. But it is forbidden to continue such a diet for anything, since the body, which has taken severe stress due to carbohydrate depletion, can switch to a catastrophic mode of operation and start saving fats as an anti-stress pillow, and will use the least useful substances from its point of view, in particular, muscle cells, to cover energy costs. , i.e. the very muscle mass that gives elasticity to the body and a good look to the skin.

It is to prevent this from happening that a high-carbohydrate day is provided. On this day, you dramatically increase your carbohydrate intake, while maintaining the past calorie content. In order to achieve this, you cut down on protein intake, and the amount of fat consumed is reduced to zero. Taking such a carbohydrate therapy, the body will definitely get confused, in other words, it will continue to use fats as energy, storing glycogen in the muscles and liver at one moment. But replenishing the glycogen supply is actually unrealistic in one day, based on this, carbohydrates are consumed on the 4th day of the cycle, but more moderately. At the end of these four days, the cycle repeats.

Along with this, body weight changes as follows: in the first two days of carbohydrate depletion, it is possible to lose 0.5-1 kg, and in addition, on the third day, when you eat a large amount of carbohydrates, this process continues. By the evening of the fourth - the morning of the fifth day, most of the weight lost is returned, but you should not be upset. The fact is that those carbohydrates that you ate caused water retention in the body (1 gram of carbohydrates binds 4 grams of water) and the grams gained again are not fat at all. By the morning of the sixth day (the second day of the second microcycle), you will begin to weigh as much as you weighed before the start of the carbohydrate load.

The advantages of this system are obvious. First of all, such a diet allows you to “unwind” your metabolism as quickly as possible, and there is no adaptation to any particular calorie content. In addition, you always maintain a high physical tone and have the opportunity to sometimes conduct intense physical training. By the way, about 'shock' training. The well-known Bill Philips recommends doing these workouts on high carb days. I consider this position to be incorrect. If at the end of two days of carbohydrate depletion you eat a carbohydrate-rich breakfast and go to training, then you are unlikely to experience a noticeable burst of energy due to the fact that glycogen stores in the muscles and liver are replenished rather slowly. It seems that by the evening of a high-carb day, you will still not be in good shape. In my opinion, the perfect time to conduct such a workout is the morning of the fourth day of the microcycle. But by experimenting, you yourself will realize this.

In addition, regular "throwing" carbohydrates into the diet does not allow the body to use muscles as fuel, which is very important, since excessive loss of muscle mass turns into a "fall asleep" metabolism, due to which you completely stop eating and still do not lose weight .

Another plus of the carbohydrate alternation diet is that it allows you to maintain a great mental tone. At a time when you go on a diet and realize that you will be deprived of certain products for two or three months, you are in a nightmare. And it's a completely different matter at a time when you have your own menu and eat certain foods on certain days. As a result, those who are already on a strict diet know that quite often they are drawn to something forbidden, not because they really want it, but because you do not have the opportunity to allow yourself to allow it.

Well, the third plus of this diet is that it works! And it works 'for all 100'! Below is an approximate nutrition scheme for all four days of the microcycle. Along with this, I would like to note that the selection of products, calorie content, frequency of meals are purely personal and are dictated by such events as gender, age, individual preferences, finally.

And then they offer the following menu:
Basic menu:
1-2 days of the cycle
1 meal: a salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 eggs, fat-free cottage cheese.
Meal 2: chicken breast, stewed vegetables or a cup of beans, beef.
Meal 3: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 pieces of fish.

High carb day
1 meal: a cup of rolled oats with raisins, whole bread.
2nd meal: a plate of brown or plain rice, 1/2 chicken breast, salad.
Meal 3: A portion of pasta made from hard flour with a low-fat sauce.

A day of moderate carbohydrate intake
1 meal: a cup of oatmeal with raisins, low-fat cottage cheese.
Meal 2: a portion of rice, chicken breast, vegetable salad.
Meal 3: 3 slices of wholemeal bread, vegetable salad with fish.

In conclusion, I want to state that the four-day cycle of following a carbohydrate alternation diet is not a dogma at all. Many people who lose weight successfully modify this scheme, for example, five days in a row, from Monday to Friday, they “sit” without carbohydrates, and after that they are “loaded” with carbohydrates on the weekend, either in the first three days using the so-called carbohydrate “depletion”, and after that, for another two or three days - carbohydrate 'loading'.

Of all the diets, the most real and necessary:
There are 7 days in a week: Mon, Tue, Wednesday - protein days, Thursday, Friday - carbohydrates (I would exclude cakes for now, there are dried fruits), but Saturday, Sunday are full-fledged balanced days.
Morning 1 breakfast - porridge (wheat, barley, corn), herbal tea, compote, nuts.
2 breakfast - herbal tea, compote, toast with cottage cheese, cheese, tongue, boiled beef or a fruit table (pineapple, apple, banana, kiwi - it is possible to make a mix)
Dinner as usual, but without fanaticism, soup, cabbage soup, borscht (low-fat), meat, fish with vegetables. Half an hour later herbal tea, compote.
afternoon tea similar to the second breakfast, and 2-3 hours before bedtime dinner - kefir, porridge, vegetables, light fish to choose from. Installed.

________________________________________
In order to stand still, you must run,
and in order to move forward, you need to run even faster!

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