Diet alternation: advantages and disadvantages

What is an alternation diet? Why has it become so popular in recent years among not only athletes, but also ordinary people? Now let's figure it out. Alternation diet - this nutrition system, which is divided into several stages. As a result, nutrient intake alternates in stages. In this article, we will consider different types of such diets. We also describe the most common recipes that will not harm your body.

Carbohydrate alternation

So what is a carbohydrate alternation diet ? Now let's figure it out. The alternation diet today is becoming very popular not only among athletes. We all know that when we sit on one particular food system for a long time, our muscles become sluggish. Since the lack of carbohydrates deprives them of elasticity. Although these trace elements are necessary for our body as well as others, but only in moderation. And if we exclude all fats from the diet, our body will weaken and will not be able to tolerate physical activity. It will also lead to brittle hair, sagging skin.

Among other things, a low-carb diet does not bring any pleasure. As a result, you will stop losing weight. Then your body will no longer look fit and your skin will be healthy. Do not forget that a low-carb diet is contraindicated for complete people due to the fact that they produce large amounts of insulin in the body.

Diet. Alternating days (protein and carbohydrate). Basic principles

The nutrition system got its name due to the fact that over its length there is a manipulation of carbohydrate products. The diet is divided into several cycles. One can last from four days or more. During the cycle, you need to strictly regulate the amount of food eaten. In the first 2 days, carbohydrate intake should be half that normal. On the third day, the amount of carbohydrates can be increased up to three times. But it is necessary to reduce the amount of protein. On day 4, protein and carbohydrate intake should return to normal. Now they need to be consumed in equal doses.

In the first two days, your body stops receiving glycogen, and its reserves are depleted. At the same time, it begins to intensively expend already accumulated fats. And by the end of the second day they come to full development for the allotted period. But remember that it is impossible to abuse such a diet in any case. Otherwise, exhaustion may begin. It may also happen that the body begins to experience stress. Then the remaining fats will accumulate "in reserve". In this case, the body will expend muscle mass at the cost of its activity. As a result, the body may lose its relief.

That is why on the third day of the cycle, carbohydrate intake reaches its maximum. This is necessary to accumulate them in the body. But it is impossible to replenish the amount of lost glycogen in one day. Therefore, on the fourth day, the amount of carbohydrates decreases, but still remains moderate.

Exercise Alternation Diet

Thanks to the diet, metabolic processes increase, and the body does not have time to get used to any one high-calorie system. It is also thanks to this principle that you can allow physical activity. This will significantly increase the tone of the body. But it’s worth choosing the right day when you need enhanced training. Many experts believe that they are the third. But this approach is fundamentally wrong. Since in this period you are just starting to saturate the body with carbohydrates after a two-day fast. Intensive training is best started at the end of the fourth day. During this period, the body was saturated with carbohydrates and can safely waste them, turning them into muscle mass. If you are striving for a relief, pumped up figure, then you just need to consume carbohydrates. In training, this will allow you not to waste muscle mass, but, on the contrary, build it up by spending storage fats.

Menu for the first two days

Now consider the alternation diet menu. At first, meals should be at least six per day. In the morning you can eat a vegetable salad that does not contain starch, adding one tablespoon of oil to it.

With this dish you need to eat three yolks and four squirrels. During the second intake, you can drink a protein shake. Cook it only in low-calorie milk. In the third step, eat chicken breast. Also eat one grapefruit. At the fourth step, boil yourself a bean and a piece of beef. For the fifth meal, eat a salad the same as you cooked in the morning. Also add the white fish fillet. And for the sixth reception, drink the same protein shake. For those who do not know how to cook it, we will now tell.

First, take two hundred grams of cottage cheese, two hundred milliliters of milk, some oatmeal and add your favorite fruit. Optionally, add spices such as cinnamon. But this is optional. Whip all the ingredients well in a blender until a uniform texture. That's all, the cocktail is ready. So, as described above, it is worth eating the first two days.

Menu for the last two days

The third day of the diet is high-carb. The number of meals is limited to five. Therefore, in the morning you can eat oatmeal porridge with three proteins. At the second step, you can cook a plate of any rice with chicken fillet. Plus a piece of wholemeal bread. During the third meal, eat hard pasta. On the fourth, a handful of boiled rice and half boiled chicken fillet are again suitable. For the evening, prepare some slices of bread and white fish fillet.

On the fifth day, carbohydrates should be consumed in small doses. Eating will also be no more than five. In the morning, cook yourself an oatmeal with raisins and three squirrels. The next meal is a protein shake with three slices of bread. Next, boiled rice, chicken and vegetable salad. During the penultimate intake, you can eat a vegetable salad, fish fillet and three pieces of bread. For the latter, only a protein shake is suitable.

Advantages and disadvantages

The four day alternation diet is not an absolute dogma. The number of days can be selected individually for you. Many athletes take five days of protein, and in the last two days they load the body with carbohydrates. You can do it differently.

The alternation diet has another definite plus. It lies in the fact that with such a nutrition system, the mental state remains normal. Many who are on low-carb diets know that they have to give up their favorite foods. Which, undoubtedly, is very depressing. And with carbohydrate alternation, you have to endure only a few days. Then you can afford your favorite sweets, but, of course, in moderation.

Well, and the most important thing is that the diet really works, and not only for athletes.

If we talk about the shortcomings, then such a diet can cause headaches and nausea. Also, the BEECH nutrition system can provoke the development of various diseases, such as diabetes mellitus or heart disease, kidneys.

Protein system

The diet-alternation of protein products works on the principle of carbohydrate. Only emphasis is placed on foods high in protein. Such foods contain a large amount of amino acids.

They help break down stored fats. Thanks to this diet, the muscles become more elastic and strong. But it is worth remembering that a large amount of protein food contains a lot of fat. Therefore, it is necessary to choose products with its minimum content.

These include chicken white meat, low-calorie cheese, low- fat milk, chicken proteins, sea fish fillets. This diet is suitable for young people who lead a mobile lifestyle. Meat lovers will feel good with such a nutrition system.

Ducan Food

Ducan's diet is a food system in which the menu can be thought out independently. Everyone can choose dishes individually for themselves. But remember, whatever diet you choose, the amount of clean water consumed per day should be at least two liters. The second phase of the Ducan diet is called alternation. It consists in the alternate intake of protein and protein-vegetable food. You can choose the alternation scheme for yourself independently, depending on the characteristics of the body. One day can be a protein diet, the second - a protein-vegetable diet. You can alternate two through two. The recipes of the Ducan's "Alternation" diet are simple (some of which we will consider below).

During this phase, do not use foods that contain starch. Any cereals, pasta, potatoes, all legumes are prohibited. It is allowed to eat cucumbers, tomatoes, lettuce, herbs, carrots and beets, but only in small quantities due to the high content of sugar in their composition. You can also eat zucchini, eggplant. Salads are recommended to season with olive oil or low-fat sauces. When you cook, use sweeteners. It is allowed to add spices to dishes.

Citrus fruits can be eaten in any quantity. It is forbidden to use grapes, bananas, avocados and other high-calorie fruits. You can drink tea, coffee, but only without sugar. It is strictly forbidden to eat any dried fruit. Soy sauce can be added to salads.

During the second phase of the diet, you can increase the amount of bran or buckwheat (whoever loves) to two tablespoons per day. Buckwheat can be boiled in milk, in water or just steamed. If during the diet you feel that constipation begins, then try once a day to eat a spoonful of bran.

With a diet, the use of dairy products is allowed. But you can’t be zealous with them so that stagnation in the body does not begin. Therefore, no more than one kilogram per day is sufficient. Be sure to include a daily walk of at least half an hour in your daily regimen.

If you have chosen this diet, then be prepared for the fact that you will lose weight slowly. Few people know that eating vegetables leads to moisture retention in the body. And protein food, on the contrary, removes water from the body well. A slight pause in weight loss may occur, but do not worry. Since protein days will speed up the process.

Ducan. Alternation Diet: Recipes

First, we will tell you how to cook white fish in Taso sauce. For cooking you will need:

• seasoning for fish;
• 0.5 kg of white fish;
• Art. a spoonful of Taso sauce and soy;
• teaspoon of lemon juice;
• 0.5 teaspoon sugar substitute.

Cooking:

1. Gut the fish, cut into pieces.
2. Make the marinade. Mix sauces and juice. Add sweetener.
3. Pour the fish with marinade. Store in a cool place for 60 minutes.
4. Then sprinkle with seasoning. Bake in the oven for 30 minutes.

Now consider another recipe. We will tell you how to prepare a cottage cheese casserole. To create such a dish you will need:

• two tbsp. spoons of oat bran;
• five eggs;
• 400 grams of low fat cottage cheese;
• 100 ml of milk;
• coconut flakes for decoration,
• 2-3 teaspoons of natural sweetener.

Cooking:

1. Separate the whites from the yolks. We will not need the latter.
2. Dissolve the sweetener in warm milk.
3. Then beat the resulting mixture and curd with a blender. Beat whites until peaks.
4. Then carefully introduce them into the total mass.
5. Pour the mass into the mold. Put in the oven for fifty minutes.
6. Decorate the finished product with chips.

Pink Salmon Cutlets

Continuing to describe the recipes of the Ducan’s diet “Alternation”, we will talk about pink salmon cutlets. For cooking you will need:

• 150 grams of smoked chicken;
• one can of pink salmon;
• one egg;
• Art. a spoonful of soy sauce;
• seasoning for fish;
• 125 grams of tofu.

Cooking:

1. Mix all the ingredients in a blender.
2. Make balls from the resulting mass.
3. Microwave for five minutes.
4. Serve with soy sauce.

Advice

What is worth knowing for those who are interested in Ducane, the "Alternation" diet (the menu will be discussed below)?

During the diet, as we have already found out, you will have to eat a large amount of vegetables. As we know, nutrients are found in raw foods. But you can’t sit on them for a long time. Therefore, it is allowed to expose vegetables to any heat treatment, except frying.

In general, it is not recommended to fry any other products during the diet. It is only allowed to boil, stew or steam. Of course, it is advisable to load the body with classes in the gym. Otherwise, weight loss will be much slower than we would like. If you do not have time to visit the hall, you can spend time on physical activity at home. This will also help to lose weight more intensively.

With the Ducan diet there are no restrictions on the number of meals per day. The nutritionist and the founder of the diet is sure that you can eat as many times as the body requires. But you can not overeat. Otherwise, you will not lose weight, but gain it.

BEECH menu

We figured out what Ducan ’s alternation diet is . We will consider the menu now. Designed for 4 days. You can correct it by increasing or decreasing the days.

1st day. Vegetable. In the morning, cottage cheese. Then stew cabbage with sausage. In the afternoon you can have two sweets. In the evening, it is allowed to eat chicken with vegetables.

2nd day. Protein. In the morning, cottage cheese. For lunch, chicken with low-fat kefir. After a couple of hours, cook the cottage cheese casserole. For the evening, make a salmon fillet cutlet and cottage cheese casserole.

3rd day. Vegetable. Porridge at the discretion. Happy salmon cutlet with salad. At afternoon tea, you can drink tea without sugar with profiteroles. For the evening, sweet pepper with two sausages and tea with profiteroles.

4th day. Protein. In the morning, low-fat cottage cheese, coffee with a sausage and cheese sandwich. During the day you can bake chicken pancakes and consume half a liter of kefir. After a couple of hours, tea with two sausages is allowed. For the evening, chicken stock with a sandwich.

Conclusion

Summing up, we can safely say that the diet of protein-carbohydrate alternation (BEAM) is the most optimal for those who want to quickly lose weight and get a beautiful fit body without much stress for the body. Do not forget that the key to success is to strictly adhere to the system. And, of course, physical activity is mandatory.