Losing weight is a complex process that requires an individual approach. It is not in vain that in medicine, nutrition is distinguished as a separate branch of science. The most rational decision on the way to a perfect body is to seek the help of a specialist. Using special scales, analyzers, a nutritionist will be able to estimate the amount of water, fat and muscles in the body. Based on individual indications, a diet will be drawn up.
But often there is not enough time and money to visit a nutritionist. Then a cyclic diet for weight loss will come to the rescue. Reviews about her are positive. Everyone who has tried it in practice is satisfied with the result and the rate of weight loss.
The essence of diet
A cyclic diet for weight loss is one of the healthy methods of dealing with extra pounds. Weight goes slower, but the result lasts a long time. The nutritional scheme is based on knowledge of human metabolism. After all, if you simply reduce the number of calories consumed, then after a certain time the body will begin to turn on protective mechanisms, trying to spend as little energy as possible. Fat burning will slow down or stop altogether.
Therefore, the ideal option is the alternation of periods of a “strict” diet with protein and days when you need to increase portions and include carbohydrates in the diet. 10 days of unloading / 10 days of loading - this formula is most often advised by nutritionists and trainers. A cyclic diet for weight loss will not only allow you to burn fat without consequences for the body, but also to develop the right eating habits. Minimum stress - maximum result.
Varieties of cyclic diets
Every nutritionist seeks to develop the perfect formula for fighting overweight. Many of them experimentally draw up a diet scheme, make changes to the diet and exercise regimen.
Bodybuilder and trainer Denis Borisov offers the option of alternating a five-day unloading and one day of loading. Dr. Malkov’s author’s cyclic diet provides for alternating longer cycles. He allows his patients to consume light carbohydrates. That is why his technique appealed to lovers of sweets.
But Oksana and Oleg Emelyanov developed their own methodology. At the first stage, they advise scheduling so that the periods of unloading and loading go every other day. Later, you can move on to two-day unloading cycles. In their opinion, a smooth entry and exit from a cyclic diet makes it absolutely harmless to health.
Many experts believe that the best way to get rid of extra pounds is a cyclic diet for weight loss. The reviews and results of many people confirm this opinion.
rules
- Drink water. It is the liquid that will help start the metabolism and remove the split fat from the body. The amount of water needed by a person can be calculated by the formula: body weight × 31 (result in milliliters). To drink a lot - a cyclic diet for weight loss necessarily entrusts this to a person. How to lose weight and gain weight is impossible if you do not maintain a normal water balance. Coffee and tea are not suitable, because the kidneys have to filter them.
- Physical exercise. Both aerobic and anaerobic workouts are suitable. They are better to combine. Running, fitness, dancing burn fat, and after strength training, the body spends a lot of energy to restore muscle tissue.
- Eat at least 5 times a day. It is fractional nutrition that activates the metabolism. The body is easier to cope with the lack of calories, it does not start the process of fat deposition.
- The number of calories in the unloading period is 1300-1400, during loading - 1700-1800. In the second part of the cycle, it is better to consume complex carbohydrates - cereals, pasta from durum wheat, bread. You can also afford a variety of fruits - pears, peaches, plums. But bananas and grapes have no place on the plate even during loading.
Unloading cycle
During this period, the body must be forced to spend the accumulated fat. This is done by refusing carbohydrates and cutting back on the amount of food consumed. The daily calorie intake during unloading is 1300-1400.
Diet should be accompanied by active sports. You can combine running and working out on simulators. People who are accustomed to consume an excessive amount of confectionery and bakery products daily may experience a sharp hunger. You can repay it by eating a salad or a serving of stewed champignons. There are vegetables that can be eaten in unlimited quantities: broccoli, Beijing cabbage, celery, cucumbers, spinach, sorrel, pepper, radish. You can also allow yourself 1-2 rye bread a day, but you need to eat them in the morning.
Sample menu for the day during unloading
- Breakfast : omelet from two proteins and one yolk with tomatoes and herbs, 1 cup of kefir, 1 loaf of bread.
- Lunch : 1 green apple.
- Lunch : 200 g of chicken, baked in the oven with spices, 150 g of stewed cabbage.
- Snack : 1 cup of natural yogurt.
- Dinner : 150 g of low-fat cottage cheese.
Loading cycle
During this period, you need to say “yes” to a healthy diet. This is what the diet of a person who tries to maintain normal weight after the end of the diet will look like. At this time, you need to feel how many calories the body needs, to find out when there is a feeling of hunger.
It is important to adjust the diet to your daily routine. During the loading period, a cyclic diet for weight loss should bring a minimum of inconvenience. Especially lazy people often use this technique: they use the same set of products every day. This monotony can quickly get bored, but it frees you from the constant calculation of calories. And the time that has appeared can be spent on training for the muscles. In the schedule we leave both aerobic and anaerobic loads.
Sample menu for the day in the boot cycle
- Breakfast : brown rice with vegetables - 250 g, cucumber and tomato salad with herbs and olive oil - 150 g.
- Lunch : 5 biscuits.
- Lunch : vegetable stew with potatoes, 1 cup of kefir.
- Snack : 40 g of Adygea white cheese, 2 rye breads.
- Dinner : 150 g of mushrooms, stewed with onions and herbs on sour cream.
The benefits of a cyclic diet for weight loss
In many forums, women share results. They are completely satisfied with the cyclic diet for weight loss. The advantages of this diet are that it does not harm the body. The body does not get into a stressful situation, therefore it can establish and speed up the metabolism, get rid of excess body fat. No wonder the cyclic diet for weight loss is considered the most "healthy".
Also, many sweet tooth are pleased with the opportunity to treat themselves to goodies during the loading cycle. The main thing is to eat foods not prescribed by the diet in the morning and in small portions. The result gained during the diet is stored for a long time. In the case of the correct exit from the diet, further control over the number of calories and constant physical activity, kilograms will not return at all. The body will be pumped up, and the muscles will be more resilient.
Cycling Slimming Diet: Disadvantages
Diet requires an individual approach. Each person has a different metabolic rate. Ectomorph (a thin person with a fast metabolism) can be damaged by prolonged unloading, because after a while, instead of fat, muscles will “burn”. Endomorph can gain weight if it increases portions too much during loading and there are fast carbohydrates. Therefore, you need to adjust the cycles to fit your body. There are other disadvantages:
- Slow result. Nevertheless, minus 0.5–1 kg on a weekly scale is an excellent indicator. Nutritionists do not advise dropping more so as not to harm the body. For young girls who want to lose weight a week before going on vacation, this diet seems like a real failure. But the body will say "thank you" and keep the results for a long time.
The abundance of protein foods is not suitable for everyone. After prolonged use of animal protein, many people develop constipation, migraines, and nausea. Urine levels of acetone can also increase dramatically. To reduce the risk of such phenomena, you need to use a lot of plant fiber (greens, vegetables, mushrooms) and dairy products along with proteins. It is the use of kefir or natural yogurt that will help improve digestion, relieve constipation and fermentation in the intestines.
The right way out of the diet
In order to maintain the result achieved during the diet for a long time, you need to smoothly change the diet. Gradually, you can enter on the menu products that were banned during loading - bananas, raisins, pork. But their daily amount should be minimal. Water is now an indispensable drink for a person who wants to maintain their shape. Drink clean non-carbonated liquid 20 minutes before meals and 30 minutes after.
Preference should be given to boiled, stewed or fried food in a dry pan. But sometimes it’s worth pampering yourself. After all, a small piece of a forbidden favorite product is unlikely to be a disaster.
Reviews
Now you know what a cyclic diet for weight loss should be like. Reviews about it are by and large positive. Many people were able to perfect the figure. Proper nutrition positively affects the work of the whole organism, eliminates disorders of the digestive tract, improves metabolism. The diet is not associated with such unpleasant "side effects" as a sharp feeling of hunger, headaches and weakness.