Any person sooner or later thinks that it is time for him to lose weight. After this, a rapid search begins for ways to quickly lose weight in large volumes. But everyone should be well aware that the path to losing weight is the right approach to nutrition. Calorie intake should be lower than their use. In addition, the balance of proteins, fats and carbohydrates is important. One of the effective ways to lose weight is protein-carbohydrate alternation. In general terms, this is a constant change in the amount of protein and carbohydrates from day to day. If you simply cut back the number of carbohydrates, then without the necessary physical approach, a person will lose muscle mass, the percentage of subcutaneous fat will be unchanged or increase. Plus, the lack of carbohydrates suppresses the desire to do something, as the body enters the economy mode. In this article, all aspects of the protein-carbohydrate alternation for weight loss and the advice of experienced doctors will be analyzed.
History reference
This diet is not many years old, but it has been studied well. Initially, protein-carbohydrate alternation was used by athletes and athletes who kept fit or prepared for competitions. Nutritionists worked on this technique exclusively for big sports. Thus, the necessary proportions and weight categories were obtained.
Of course, athletes would not work at random. Everything happened under the close supervision of doctors, whose actions were supported by knowledge of the theory. For ordinary people, there is a simpler scheme of protein-carbohydrate alternation, which will allow you to safely approach weight loss. It will be discussed in the article.
Protein-carbohydrate alternation: mechanism
What is the essence of every carbohydrate- restricted diet? Carbohydrates for the body are the fuel that a person needs, like a gasoline machine. When reducing the amount of carbohydrates consumed, the body must switch to the reserve - fats. As a result, lipolysis begins, and the lack of calories is replenished with energy from fats. However, the breakdown of fats is a long process and energy-consuming, so after a while the lack of energy begins to be filled due to the third source - protein. At the same time, metabolism slows down significantly, as the body tries to maintain homeostasis. That is why the body needs to be given an unexpected cast of energy from carbohydrates. Metabolism is immediately accelerated, the body again spends more energy and takes it from fats. At the same time, the number of consumed proteins decreases with a constant calorie content.
As a result, a three-day cycle of protein-carbohydrate alternation is formed. The first two days it is necessary to reduce the amount of carbohydrates to the limit, on the third day to sharply raise them. The body does not like all of these changes, so it is in a state of constant stress and the metabolism at such a moment rolls over. As a result, fat burning is quite effective with minimal loss of muscle mass. On the fourth day, the cycle repeats.
Scheme
The first two days - carbohydrates at the minimum limit for the body. On the third day, a minimum of protein, but do not overdo it, since vital processes in the body and immunity depend on it. The fourth day is a gradual decrease in the number of carbohydrates and the beginning of the cycle. There are no restrictions on the duration of the diet, as the body receives everything necessary. After achieving certain results, it is necessary to smoothly exit the diet. It is worth considering in more detail.
On the first day, you need to calculate the amount of protein. We need dry body weight (body weight minus the mass of fat, it is considered in calculators, approximately) multiplied by three. This will be the required amount of protein. For example, dry body weight is 60 kilograms. In the end, you need to consume 150 grams of protein per day. This is approximately 600 grams of boiled chicken breast. Of carbohydrates, we leave only those that are in protein foods, such as cottage cheese. Carbohydrates and fats should not be more than 0.5 times the dry weight of the body.
The second day is similar to the first. That is, all the same protein without carbohydrates. It is necessary to monitor fats. They should be preferably polyunsaturated.
The third day is a switch to carbohydrates. It is necessary to consume four times the amount of carbohydrates from dry body weight. With a dry weight of 60 kilograms, you need to eat 240 grams of carbohydrates. But these carbohydrates must be complex, in no case do not fill yourself with sweets and flour, as these products are quickly absorbed and cause the release of insulin, stopping lipolysis. Proteins need to be cut in half. The last meal should be protein, as in the afternoon the body stores energy, but does not consume. Protein does not give energy in its pure form, so this is the best option for an evening meal.
On the fourth day, you need to divide the number of proteins and carbohydrates in half, monitoring calories.
Talk about the menu
The essence of the diet is already clear to everyone, but not everyone understands what exactly he has. Therefore, it is worth deciding on the menu of protein-carbohydrate alternation and what foods and in what quantity should enter the body at various intervals. Below will be presented the so-called classic set of products that can be divided throughout the day. They can be prepared as your heart desires, but just not fry.
Squirrel day
We determined the amount of protein. However, what exactly should be the protein-carbohydrate alternation menu? The main protein products are meat, fish, dairy products, eggs, nuts and legumes.
For a protein day breakfast, you can eat a packet of low-fat cottage cheese in the protein-carbohydrate alternation menu. It is better to choose a standard two hundred gram briquette. For taste, you can add a minimal amount of mashed banana (be careful, there are a lot of carbohydrates) or some kind of spice.
For a snack, a pair of boiled eggs and a couple of pieces of cheese are best.
For lunch, it is best to eat boiled chicken breast with vegetable salad dressed with linseed oil.
A second snack should be easier than lunch, so just eat a few nuts.
For dinner, you can cook fish or beef. A side dish (or something like that) is not needed, as the food should be protein. You can eat a small amount of vegetables. At night you can drink a glass of ryazhenka. This is a menu of protein-carbohydrate alternation for a week.
Carbohydrate day
They also decided on the amount of carbohydrates needed. Fiber-rich foods like cereals, vegetables, and oatmeal will be the best choice. And do not lean on buns and sweets. This is all evil.
Breakfast is the time when the body is hungry for the night. He needs energy to stop catabolism - the breakdown of muscle mass to produce glucose. Therefore, oatmeal cooked in milk or water would be the best option. You can add a spoonful of honey. No one will recover from this.
The snack should consist of fruits. Can be replaced with sweet vegetables. Carrots would be a great option.
For lunch - buckwheat or boiled potatoes. This is a classic. Most athletes recognize these products as the best as an energy source. Protein should also be, so you can boil a small piece of chicken or beef.
The snack should consist of cereals. The best option would be bran and products that contain them.
In the evening, protein products again. That is, you can duplicate this meal from a protein day.
At night, eating something is undesirable.
Transition day
The diet menu should alternate between protein and carbohydrate days. It's simple - the usual correct balanced diet with a calorie deficit. For breakfast, you can eat porridge and fried eggs. You can eat a fermented milk product and eat some coarse bread.
Lunch is worth a meal rich in complex carbohydrates and meat. A good option would be pasta made from durum wheat and stewed chicken with vegetables. An afternoon snack should contain fruit and cottage cheese. You can have dinner with three boiled eggs (hard boiled or soft-boiled). You can also eat lean meat with a small amount of vegetables. Do not forget that water must be present in large quantities. It alone does not affect the burning of fat, but lipolysis takes place using liquid, so a lack of water can slow down the process of losing weight.
What worth the wait results
Since protein-carbohydrate alternation is the best choice for athletes, careful and regular exercise is needed. Subject to all conditions, an excellent result awaits you. Reviews of protein-carbohydrate alternation from many people confirm this. The percentage of subcutaneous fat will decrease and even, with appropriate desire and perseverance, will reach the desired values. In this case, muscle mass will be lost slightly. Since fat leaves the same everywhere, the so-called compaction will occur - this is when the fat will leave between the muscle fibers. The fact is that any muscle of an unprepared person looks like bacon. That is, meat alternates with fat. Periodic cycles of losing weight and gaining muscle mass cause fat to be burned and muscles to tighten. The result is a good physical shape. Protein-carbohydrate alternation for weight loss will not make you feel hungry. Also, do not forget that any diet is only a temporary solution, in order to continue to keep fit, you need to eat properly and balanced.
Efficiency
The alternation of protein and carbohydrate days works the same way as all other diets. A distinctive feature is that the diet allows you to play with the metabolism, that is, the metabolism does not slow down. Physical activity will allow you to burn fat, that is, start the lipolysis process, more efficiently. Do not wait for some unimaginable results. The body can not lose more than 150 grams of pure fat per day, because in order to lose 1 kg of fat, it is necessary to create a deficit of 9000 kcal, which is about 6 days for all food consumed. That is, even if you create a deficit of 1,500 kcal per day, you can lose 1 kilogram per week in the best case scenario. This is evidenced by reviews about the alternation of protein and carbohydrate days.
Such alternation will not allow the body to switch to ketone bodies, that is, to start ketosis. This is another way to lose weight, called a ketogenic diet. However, few can withstand such loads on the body.
It is also worth noting the lack of addiction to any diet. The body sees changes every day, although the overall picture is known to him. Such a diet allows the body to have in stock glycogen, which is necessary for active physical activity. Reviews of protein-carbohydrate alternation confirm this. The constant lack of carbohydrates in the body leads to suppression of will and craving for any action. I just want to lie and do nothing. Such a mode of life will not do any good.
Periodic replenishment of the body with glucose allows you to save muscles, as there is enough energy to provide high-quality lipolysis and metabolic processes. With a classic decrease in calorie content due to a decrease in carbohydrates, colossal muscle mass is usually lost, which is then quite difficult to restore. You can fall into the so-called pit of obesity, when a set of muscle mass and an improper diet lead to obesity without a chance to lose weight.
Reviews
Of course, reviews about the diet of alternating protein and carbohydrate days vary from who achieved what results. A lot of negative reviews are somehow connected with non-compliance with the regime or disruptions, the blame for which is then imposed on the diet itself. The most zealous were able to lose up to 4 kg per month. This is a little more than necessary, since the skin will not have time to tighten. Some lose weight by 8 kilograms, but this is more a lie than a truth. If the weight has decreased by 8 kg, then it is not only fat left. There is water, and intracellular fluid, and muscles. That is, from such weight loss is mainly harm.
But analyzing the data, we can talk about a positive trend, since it really works, and denying this is stupid. However, controlling yourself is still necessary. Disruptions, although unlikely, are possible. Many attribute negative factors to having to diet for a long time to achieve the desired result. What do they want? Many, in order to build the necessary figure, work in the halls for decades, devoting life to it. There is no magic in this world.
The pluses also include simplicity, since all products are available in any store and are inexpensive. Sweets and rolls usually take significantly more money. Reviews of the protein-carbohydrate alternation menu speak of this.
Recommendations
Do not think that on protein days there should be only proteins. This is not true. Carbohydrates should be, as some internal organs cannot receive energy from sources of energy other than glucose. If the human brain can switch to ketones, then there is no kidney. Therefore, it is simply necessary to consume carbohydrates in a small amount. Dairy products contain protein and carbohydrates in approximately the same proportions, except for cottage cheese and cheese. They are dominated by protein and fat. It is best to purchase a calculator and diary, where calories and BJUs will be recorded and counted. This is necessary to control and adjust your diet. In the diet should not be fatty foods and foods rich in fast carbohydrates. Vegetable fats can be consumed, but in limited quantities. You must also control yourself while on a diet. If you planned 6 meals, then they should be 6. In no case do not try to eat something superfluous, thinking that nothing will be from one candy. In fact, every such trifle can spoil all efforts in the bud.
When going to the store you need to make a list of the necessary products and buy them exclusively. In this case, there will not be such products at home that will provoke you to break.
Summary
In the end, we can say that the alternation of protein and carbohydrate days for weight loss is one of the best ways to eat, if the goal is to reduce the percentage of subcutaneous fat. Regular physical activity will give an excellent, beautiful body, which will be nice to look at. A well-started diet will help to avoid many health problems in the future, including diabetes and oncology. A normal diet leads to normalization of the hormonal background, this is especially important if there is a question about the conception of a child. Protein-carbohydrate alternation will help to avoid many possible troubles.