"summer is Coming!"- with the realization of this fact, we begin to try on our last year's summer clothes and revise the wardrobe for renewal. And suddenly looking at yourself in your favorite swimsuit, with horror we notice on the stomach and thighs "winter" kilos, which really we don't need in summer, but in winter they are not really needed. And begins a hasty leafing through magazines, browsing sites in search of miracle diets, suitable for urgent and effective weight loss - annual the fight against "winter kilos" is gaining momentum.
Oh, these eternal calorie counting diet! Endlessly long weeks on porridge without oil and salt, unsweetened tea and kefir. Delicious food dream at night, to the constant feeling of hunger added headaches, skin problems, brittle nails and split hair. Why? Sitting on low-calorie diets, our body is deprived of essential vitamins and minerals.
How Many times we need did you have to go to torment for the sake of a slim figure? Arranging fasting days, we give up favorite foods and treats, sit on a rigid diet. Remember how you are constantly literally attacked by the thought of "to eat this" - hunger haunts everywhere, the world seems unfair and boring, everything fades and interest in life is almost lost.
Trouble lies in wait for us, and after diet. When we severely limit our diet, eating little and monotonous, the metabolism slows down, and after a diet, when we go on the same food "family weight" is dropped so painfully, sobirautsya again almost out of thin air.
What is a carbohydrate alternation diet?
The question is brewing: is there any effective diets without causing an acute sense of hunger? There is, and one of them is zig-zag diet or a diet of carbohydrate alternation. The authors of this diet took into account that monotony – one of the main enemies of effective weight loss.
Feature of this diet: first avoid carbohydrates, then load them your body, after eating balanced. This food allows you to "unwind" metabolism and maintain it at a high level.
Cycle lasts up to seven days, then repeated again. Designed diet for 1-2 months, during this time without any problems lose weight by 3 – 10 extra pounds.
First day – it's hard most
Day one. Reduce the amount of carbohydrates to 1 gram per kilogram of body weight. In this case, women use 3 grams. protein, men – 4 gr. per kilogram of weight, fat from 0.8 to 1 gr. every kilo.
Carbohydrates - the most favorite "fuel" of our body, we will try to Deplete their reserves in two days, so that the body began to "use" body fat. The main part of the diet will be fish, lean meat and dairy products, but porridge, fruit and flour is reduced to a minimum.
Can be eat: 1-2 Apple, 400 gr. vegetables in which the starch content is minimal. And also a small piece of grain or with bran bread.
To ensure success at this stage of the diet, do some swimming, simple exercises, and Hiking, for at least 40 minutes.
Can be themselves congratulate - the first step to slim figure made!
Breakfast: salad from non-starchy vegetables, seasoned with a teaspoon of vegetable oil, 2 eggs, fat-free cottage cheese.
lunch: low-fat meat broth, a piece of grain bread, chicken breast, stewed vegetables or a Cup of beans.
dinner: salad of non-starchy vegetables, seasoned with a teaspoon of vegetable oil, fish.
Next three days - carbohydrate minimum
The menu for the second, third and fourth days of the carbohydrate alternation diet remains unchanged - with a minimum of carbohydrates. But if your body, subjected to such a strict restriction, the first time it is difficult to tolerate carbohydrate starvation, and on the third day you decide to move to the next stage of the diet – it is quite normal.
Those who are determined to go further warns that despite the enthusiasm of the first days from reset 1-2 pounds of weight, tighten watermelon life cannot be. Carbohydrate-free stress can cause the body to start saving fats like anti-stress reserves, and to cover energy costs, it will let the muscle cells. Besides getting in a large number of fats and proteins in the body create a load on the kidneys and liver
The Human body, especially the female, is very Thrifty and does not likes to spend carefully postponed fat layer, because it can be useful in difficult times. However, after spending 3-4 days on a diet of carbohydrate starvation, the body reluctantly, but still begins to burn the accumulated fat.
Start the carb load! Consume 5-6 gr. carbohydrates per 1 kilo of body weight, reducing protein intake to 1 gram. and fat intake to 0.6 g. for every kg of mass. The number of calories consumed should not change, just eating more fruits and cereals, adding to the stock carb. The body is resting from the excess protein food, while fat reserves are still actively burned by the body, until there was a switch to the body's energy from carbohydrates.
Do Not worry if after loading carbohydrates in the fifth or subsequent days will return part of the already lost weight, it is not fat, and glycogen and water.
In our body in normal conditions postponed Pro supply roughly 350-400 gr. carbohydrates in the form of glycogen. And each gram holds 2.6 grams. waters.
Breakfast: serving of oatmeal with raisins, fruit.
lunch: a plate of brown rice or buckwheat, half a chicken breast, vegetable salad.
dinner: pasta from durum flour with nonfat dressing.
It is Recommended to switch to more intensive training on this day.
End of cycle zigzag diet – days six and seven
The zigzag diet cycle is nearing completion. These days the ratio of proteins-carbs-fats in our diet should be: 1,3-2 gr. – 4 gr. – 0.8 gr. for every kilogram of body weight. This ratio is recommended by nutritionists as the most balanced diet of a physically active person.
The First cycle of diet is completed. If you really want to lose weight as soon as possible, and the diet seemed to you is not difficult, this stage you can reduce to one day, after which you start from the first day of the cycle.
Breakfast: portion of Hercules with raisins, low-fat cottage cheese.
lunch: chicken breast, rice, soup or vegetable salad.
dinner: 3 pieces of grain bread, vegetable salad, fish.
We Hope that the diet of carbohydrate alternation will be your reliable and proven assistant in the fight against excess weight, because this alternation of nutrients it is not addictive and makes the body use fat reserves, while maintaining strength for normal operation and providing a good mood. Measuring centimeters on the waist, abdomen, thighs or frantically counting calories collected for the day, you will no longer fall into depression, as the result will please you. And frequent eyes on you men and the envious eyes of her friends say that the diet was a success. You can safely meet the summer - in your favorite swimsuit or light dress you will irresistible.
Remember that each body has its own individual characteristics, and if you also have chronic diseases, then before you change your diet, go to the doctor and consult whether a particular diet is suitable for you. Any experiments in the presence of problems in the metabolism, as well as diseases of the kidneys and pancreas, other internal organs are fraught with undesirable consequences.
Best of Luck, and a slim figure!
Recommended: protein carbohydrate diet alternation