The main rule of the protein-carbohydrate diet is the correct and constant alternation of those carbohydrates that are included in your diet. Further it is important to divide the whole course of the diet into parts (cycles), each of these cycles includes the supply of protein, low-carbohydrate, high-carb products and the third cycle, these are medium-carbohydrate days.
More about cycles
- In days of low-carb nutrition, you should use as few carbohydrates as possible from 0 to 1.5 g / kg, but protein can be consumed in amounts of 3 to 4 g / kg.
- Vasocoaglycerid days are saturated with carbohydrates from 5 to 6 g / kg, but the amount of protein should be reduced from 1 to 1.5 g / kg.
- In days of average consumption, balance nutrition and take protein and carbohydrates equally, carbohydrates from 2 to 2.5 g / kg, and proteins from 2 to 3 g / kg.
This simple scheme is very interesting to the body, for days of low-carbon consumption, the body almost completely consumes glycogen. It is found in the muscles and liver, its main function is the supply of energy for daily physical activity. Therefore, on such days it is recommended to use some fats that are not saturated, for example, nut oil. That's it, when your energy reserve is exhausted, the body begins to actively eat fat reserves. But the body is a very clever and cunning living mechanism, in fats it is a viscous stock for a rainy day, inviolable, which can not be taken like this and completely consumed. Therefore, the body will conserve fats, and energy begins to draw from another available source - it's muscle tissue.
High-carbon day is just designed to prevent eating muscle. When, at the time of complete exhaustion, you give the organism a large supply of carbons, thereby continuing to burn fats, while lowering the intake of proteins. After such stresses, the organism will finally be knocked out of the regime, this is good, because in such confusion he will consume exactly fats, and glycogen will accumulate in the muscles and liver.
But one day is not enough for the accumulation of glycogen, so there is another moderate, balanced. On this day carbohydrates are consumed less, and the protein on the contrary - more, and the recovered carbons are restored.
Loop Repeat
You can notice a sharp decrease in weight, a couple of days can go about 1 kg, but it's not fat and not muscle weight, in most cases, it's extra fluid from the body. You will be convinced of this in a couple of days, when it turns out, moreover, with a vengeance. This happens because the gram of carbohydrates can hold up to 4 grams of water, so the weight will increase dramatically. By the end of this cycle, everything will fall into place, in our case, weight is not as important as volume. In order to observe these changes, you need to make body measurements at the beginning of the diet to look at the results after the diet.
Positive moments of such an alternation
The metabolism because of such sharp and constant changes is beaten with constancy, starts to eat excess fats, while your body is unaccustomed to any specific food and constant calories. Being on such an alternation, you do not exhaust your strength, and constantly are in normal tone, you can safely work, even with physical exertion. Moreover, loads in the form of training are recommended during a diet, especially on high carbon days, but this is not necessary, watch your health and rely on the sensations of the body. There is an opinion that training is best done in the morning of the fourth balanced day of the cycle, again, pick up under you.
Regular replenishment of carbon will not allow your body to eat mercilessly with muscle tissue, otherwise the process of metabolism will stop at idle when a person does not eat and does not lose weight.
Another plus - a good mood and high moral tone, this condition persists in those who are on protein-carbonaceous diet, the body does not get discouraged from lack of food. The more difficult the days are all three, and the fourth is a day of relaxation and you can give the organism a little more ordinary food. In the end, you need to understand that the food is not so much the stomach, and the brain, which rebels because of the ban on the habitual permanence.
The most important advantage of this diet is that it is really effective for all people and does not carry negative aspects.
Recommendations for a diet
A cycle of four days, this is not a template and not an indicator, it can be changed as you like, just keep the order. You can use other options:
- from a week, 5 days eat without carbohydrates, and two days replenish the body with carbohydrates;
- three days block, 1 day high carbohydrate, and 1 day average;
- two days of carbohydrate and one day protein;
- six days for two, 2 proteins, 2 high-carbohydrate, 2-carbohydrate;
- you can also eat protein every day, but you need to increase and decrease carbohydrates.