There are many different ways to lose weight, but they often come with serious complications. A protein carbohydrate diet is one of the ways to prevent your body from consuming it, but at the same time allows you to shed unnecessary kilos efficiently.
What is the essence of protein and carbohydrate diets for weight loss?
When following one weight loss program or another, people are forced to limit their nutrition. The lack of useful trace elements, including protein and carbohydrates, is fraught with negative consequences due to the many taboos in the diet.
To prevent the development of deficiencies in the required components of the body, a protein-carbohydrate diet for weight loss was developed, which is based on a combination of these two elements. Its essence is an alternation of foods high in protein and foods high in carbohydrates.
So, due to the artificial formation of one deficiency and then another component, the body is forced to borrow energy from its own reserves. So, a protein-carb diet will allow you to shed unwanted kilos without constant annoying hunger pangs.
What are the benefits of a protein carbohydrate diet menu?
With an effective way to build a menu within the framework of this weight loss program, you can easily motivate your body to burn body fat without being overly hungry, which often leads to exhaustion. This achievement is possible because of a number of inherent advantages:
- Fat deposits are burned, not muscle mass, as often happens with weight loss. In this regard, a protein carbohydrate diet helps prevent the formation of stretch marks and loss of skin elasticity;
- On protein days, the body is forced to draw energy from fat reserves to maintain performance, which gradually leads to weight loss;
- On carb days, the body is filled with energy, which is necessary to perform important functions of the body. This helps avoid depression and problems with individual organ work that often accompany standard weight loss methods;
- The vitamin and mineral complex is fully assimilated and not rejected by the body.
- Positive changes in the rate of metabolic processes and their quality;
- Prevent the stomach from getting accustomed to any dishes or daily diet, as the alternation of protein and carbohydrate foods is carried out.
The essence of a protein-carb diet is to help people escape the stressful situations that are inherent in most other weight loss options. As a result, dieters can continue to work, study or do housework without constantly lying down and doing nothing because of physical exhaustion.
However, it is important to consider not only the benefits of this method of removing body fat, but also the contraindications and possible complications.
Who has a no-no on the protein carb diet menu for weight loss?
Taking advantage of this weight loss method will not work in the following groups of people:
- problems with the kidneys, gastrointestinal tract, or urinary system;
- allergic reactions to products used to construct dietary menus;
- There are stones in the gallbladder.
In addition, the ban on the use of protein-carbohydrate dietary principles applies to pregnant and breastfeeding women.
It is necessary to consider the complications that come with losing weight in this way - the body, on such a diet, is forced to expend a lot of energy, which requires hard work. Therefore, to ensure adequate activity, the load is distributed to all body systems and organs. If one of these structures is affected by disease, diet can trigger the development of pathology and complications of treatment.
What are the rules for using a protein carbohydrate diet to burn fat?
In order to achieve the desired effect within the framework of the diet, you should follow the rules while doing it:
- On the first day, your daily diet should include foods with equal protein and carbohydrate content. Then for two days you need to eat protein rich foods. The fourth day is reserved for foods that contain a lot of carbohydrates. Further power solutions and so on;
- Although diet carbohydrates and protein are eaten separately, a small amount of plant protein should be added when following a carbohydrate menu;
- The body needs a lot of water because of the extra resources it takes to maintain its own performance. Therefore, compliance with the drinking regime is mandatory. You need to drink at least 2 liters of water every day. In addition to purified water, natural juices and decoctions are permitted;
- To prevent physical exhaustion, adequate sleep is required. Taking into account the current body's rest needs, it is recommended to sleep at least 8 hours a day;
- Physical activity will help burn fat faster. However, it's important not to allow too much load on protein days, when the body uses all its strength to keep up the job. Therefore, you need to stick to your average activity and spend at least 20-30 minutes of home exercise. It is also advisable to go out regularly for fresh air and do short walks or jogs;
- Being able to add protein and carbs to your menu on the same day doesn't mean you can start your diet with just about anything. In any case, you must follow the dietitian's instructions and avoid fatty foods, alcoholic beverages, or sweet desserts. Only healthy and wholesome foods are allowed.
Once you've achieved the desired results, you need to make sure you quit the diet properly. Pounce on your favorites, but don't allow junk food right away. A stomach that is accustomed to other foods may have problems. Also, recently left kilos will return faster again.
How to get out of a diet?
In order to maintain the results achieved and not hurt your stomach, you need to follow the rules of leaving the diet:
- It is important to consistently increase the calorie content of dishes;
- The drinking protocol must continue to be followed and not changed - drinking is still not welcome;
- Gradually expanded the menu of heavy food due to a small amount of fried meat;
- The serving size must also be increased in stages, otherwise the stomach may not be able to handle the digestion of all the food.
A week after leaving the diet, you can return to eating normally. However, even after this, it is advisable to monitor the balance of the menu: the dishes should complement each other, but not overly frenzy - an overburdened stomach should be avoided.
How to build a weight loss menu for a daily protein carb diet?
When writing your diet, you can stick to your taste preferences, which sets this method apart from many other weight loss programs. But anyway, when cooking, you need to limit the use of:
- Sahara;
- Salt;
- spices;
- other additives.
You must also waive:
- Fried food, preferably cooked food: steamed, boiled;
- dairy products that are too high in fat;
- canned food;
- Fatty meat and fish;
- fast food
- butter and margarine;
- Sausages, including sausages and sausages.
In dietary menus, the balance of protein, fat and carbohydrates should be determined by a nutritionist. Therefore, it is necessary to analyze the diet of protein and carbohydrate days separately.
How to make a protein menu for a protein carb diet for daily weight loss?
During this time, low-fat foods should be prioritized:
- kefir;
- cottage cheese;
- Dietary meats - rabbits or birds will do;
- Veal is allowed, but only in lean portions;
- Egg;
- whitefish.
In order not to harm your body, carbohydrates cannot be completely excluded from the menu. In this regard, it is recommended to eat dishes with vegetable side dishes. Sample Protein Day Menu:
- breakfast. A cup of herbal tea and 200 grams of low-fat cottage cheese;
- Lunch. A fried egg made with two eggs;
- One meal a day. 200 grams of lean fish, steamed, with 100 grams of cauliflower salad;
- afternoon tea. 200ml kefir (another option is 30g walnuts);
- dinner. 200g cooked chicken fillet, add vegetable salad (vegetable oil can be used as a seasoning).
IMPORTANT: Fats cannot be completely eliminated, otherwise a hormonal imbalance may occur.
How to fill the day with carbs?
The essence of such days is the energy load. Therefore, you need to include some protein and complex carbohydrates in your diet menu:
- cereals;
- fruit or dried fruit;
- Whole wheat bread.
Approximate daily diet:
- morning. Oatmeal is cooked in water. You can use dried fruit or honey;
- snack. 100 g hard cheese bread;
- afternoon. 200g grilled fish with rice as a side dish;
- snack. apple;
- night. Chicken chop with boiled beans.
Thanks to carb days, the body avoids stressful states, which allows you to continue losing weight without complications.
What are you eating?
A week's protein carb weight loss menu isn't complete without a mixed day. An approximate daily diet may include:
- breakfast. A cup of herbal tea and an omelet;
- Lunch. Steamed chicken chop and buckwheat porridge;
- for dinner. Grilled fish and sauerkraut.
For a snack between meals, you can use fruit or a small amount of nuts.