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Protein-carbohydrate diet for weight loss: menu, features, rules

The problem of losing weight does not lose relevance at any time of the year. The question is - what diet, diet and exercise to choose to lose those extra pounds and get rid of the subcutaneous fat? - worries both women and men. According to reviews of experienced fitness trainers, their clients who adhere to protein-carbohydrate nutrition lose weight not only quickly, but also harmoniously, and with the help of a small adjustment of physical exertion, it is possible to achieve ideal body proportions in a short time.

How does the protein-carbohydrate diet for weight loss?

Protein-carbohydrate diet for weight loss

To push the body to the expenditure on energy needs of the already accumulated fat, with the help of the nutrition system, conditions are created when carbohydrate intake is limited (this is reached in protein days). On such days, the brain commands the muscles to burn fatty fuel.

And to prevent the wise body from going into austerity mode by slowing metabolism, reducing the production of certain hormones and, as a result, the consumption of muscle instead of adipose tissue as fuel, high-carbohydrate is used after protein days.

Due to the alternation of protein, carbohydrate and combinatorial days and achieved an impressive result of weight loss, which is especially noticeable on the female body.

Benefits of the protein-carbohydrate diet:

  • the process of losing weight takes place harmoniously and without bouts of hunger;
  • the body receives all the necessary elements of nutrition, thanks to a well-designed diet;
  • daily athlete / patient absorbs tasty and healthy food;
  • comfortable feeling without bouts of irritability, nervousness, chronic stress;
  • kilograms dissolve stably and gradually, which is important for the prevention of diseases of the digestive tract and central nervous system;
  • visible results are observed after a week, and the total diet period is 2-3 months, during which, with regular physical exertion, the body can be brought into perfect shape.

Disadvantages of the protein-carbohydrate diet

Any radical reorganization of the diet - stress for the body. Before joining the protein-carbohydrate nutrition system, it is recommended to consult with your doctor, especially if you have chronic diseases, including gynecological, urological, endocrine diseases.

Patients with obesity grade II and III, require prior consultation with an experienced nutritionist. For women it is unacceptable to stick to a diet during pregnancy and breastfeeding.

The time allotted for the diet should not last more than 90 days, which is not enough for losing weight of patients whose weight exceeds the estimated weight by more than 75%.

The alternation of protein and carbohydrate days

Among professional athletes, the term BUC is popular - protein-carbohydrate alternation. A diet based on the principle of burning the body's own fat reserves by creating a shortage of carbohydrates in the blood at certain periods is effective for anyone seeking to lose extra pounds and "dry", that is, to reduce the amount of fat in the muscles.

This nutritional system has received approval from nutritionists all over the world, due to its efficiency and simplicity. The body does not have time for the protein days to switch to the mode of harsh economy and begin to postpone fat reserves, since they are followed by carbohydrate and mixed days.

Popular diet schemes:

  • 1 and 2 day protein, 3 day carbohydrate, 4 mixed;
  • 1 - 5 day protein, 6 and 7 carbohydrate;
  • 2 days of protein, 2 days of carbohydrate, 2 days of mixed.

On protein days, carbohydrate intake is minimized, and the basis of the diet consists of vegetable and animal products with a high content of protein compounds, that is, eggs, dairy products, dietary meat, fish, soybeans, and legumes.

In high-carbohydrate days, nutrition takes place exactly the opposite, that is, the main products contain high doses of carbohydrates, mostly complex (or so-called slow) foods — whole grains, cereals, cereals, whole-wheat pasta, and bran.

On mixed days, the amount of incoming protein and carbohydrates should be about the same.

Menu protein-carbohydrate diet for weight loss

Menu protein-carbohydrate diet for weight loss

Well-known doctor and nutritionist Elena Malysheva has made her own protein-carbohydrate system, in many ways echoing the principles of good nutrition.

In the diet there is an optimally selected amount of proteins and carbohydrates, not allowing stress to the body and allowing you to lose weight not only comfortably, but also tasty.

The established menu in the protein-carbohydrate diet Malysheva does not exist. It requires only a reasonable approach and the inclusion in the diet of approved products that can be interchanged from day to day. Mealtime individually, however, there are general recommendations:

  • the break between meals should be from 2 to 3 hours;
  • breakfast should be consumed no later than 10-00;
  • dinner from November to March is scheduled at 6:00 pm, in the other months at 7:00 pm (this is due to the length of daylight hours);
  • food intake after 19-00 is contraindicated.

To make it easier at the first stage to present the general principles of menu planning for a protein-carbohydrate diet, we give an example:

  1. Breakfast. Porridge on the water without salt (it is more convenient to use oatmeal or other flakes poured with boiling water and infused for about 10 minutes under the lid) + a tablespoon of cottage cheese (0-2% fat) with 100 ml of yogurt + teaspoon of mashed fresh or thawed berries.
  2. Lunch. Fruits are chosen according to the principle of sweet and sour in one time. For example, 2 fruits of apricot and 1 grapefruit or 2 apples and 1 pomegranate or 1 banana and 1 pomelo.
  3. Dinner. The main meal is a combination of lacto-proteins and proteins of plant and animal origin. For example, boiled hard-boiled eggs (2 pcs.) + Stewed beans + boiled turkey breast or an omelette of 2 eggs with milk, steamed + pea puree on water + oven-baked sea fish.
  4. Tea time Repeats the second breakfast. Choose the same fruits that you used on this day, the next day you can change the combination.
  5. Dinner. This meal is a combination of carbohydrates from plant foods and protein compounds from low-fat dairy products. For example, a fruit salad with a handful of dried almonds, seasoned with natural yogurt or a fresh vegetable salad with leafy greens and sesame seeds, poured with bio-kefir with lactic acid bacteria.

Now that swings the size of the portions. Elena Malysheva strongly recommends five to six times meals in fractional portions. It is believed that the amount of food eaten once should be placed in a glass (200 ml) and be about 200 grams.

It is this diet that contributes to the natural decrease in the volume of the stomach and reduce appetite.

According to the reviews of experienced nutritionists, impressive results from dieting can only be achieved if the drinking regime is observed. For an adult healthy person of average body size, the daily dose of clean drinking water is about 8 glasses.

Beauty to you and harmony!

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