Carbohydrate and protein diets: alternations, food list, recipes for the week, results

Carbohydrate diet is one of the most wonderful ways not only to lose weight quickly, but also to improve your body, fill it with strength and energy, and cleanse from numerous polluting factors. This diet is different in that it does not require an exhausting limitation of itself in foods and calories. With this diet, you can feel quite well, lead a habitual way of life, do not limit yourself to physical activity. The duration of such a diet is an average of several days to weeks, and during this time you can lose up to 6 kilograms.

Unlike other diets, with this diet the menu can be quite diverse. You can eat a new dish every day, and there is no need to wear yourself out with monotony and the taste of food. Also pleasantly surprising is the fact that this type of food is allowed even for pregnant women, men, sportsmen. Many eat families.

The diet includes complex carbohydrate compounds that have a number of differences from simple ones. They dissolve for quite some time, saturating the required substances, energy, providing a feeling of satiety for a long period of time.

Adjustments can be made according to the individual needs of each. By including or excluding certain products, it is possible to achieve therapeutic goals. If necessary, you can add proteins. The interesting fact is that the diet can be used both for weight loss and for weight gain, depending on the purpose.

[1], [2], [3]

Indications

The diet is prescribed in the first for the purpose of losing weight. It allows you to lose weight, while remaining active, not depriving yourself of the main source of energy. This effect can be achieved through the consumption of large amounts of carbohydrates. Paradoxical as it sounds, this diet is also used for weight gain. This is due to the fact that it does not contribute to a set or dropping weight, but only normalizes the biochemical state in the body. As a result, with a lack of weight, it will be recruited, with excessive weight, a person, on the contrary, starts to lose extra pounds.

If a person has a constant shortage of energy, lack of energy, drowsiness, increased irritability, depression, changeable mood - also shown carbohydrate diet. It is recommended, if necessary, to cleanse the body, with strong slagging, weakened immune system, allergic reactions. If a person often suffers from inflammatory and infectious diseases of the stomach and intestines, such food will be the best option.

[4], [5]

General information of the carbohydrate diet

The essence is the predominance of carbohydrates in food. They provide a high level of energy and nutrients. Thanks to this, metabolic processes come back to normal.

This method is based not on calorie counting, as is done with traditional diets, but on calculating the amount of carbohydrates (counting "carbograms"). At the heart of this diet is 120-150 carbograms, which are evenly distributed per day. The convenience of counting is that the amount of carbohydrates can be read on the product package, and it will match the number of carbograms.

Carbohydrate diet for weight loss

Diet is an excellent and effective way to combat overweight. It is quite simple, to understand it is absolutely simple. A month of compliance with all the recommendations of this diet will allow you to lose weight and bring yourself in shape. Weight does not come back right after the diet is over. Moreover, it is not associated with numerous deprivations, restrictions, does not entail either physical or mental discomfort.

A diet is based on what many others ignore. For weight loss do not need to exclude carbohydrates from the diet. It is necessary to choose products competently, to learn how to effectively combine them. In order for the weight to go back to normal, you need to consume carbohydrates. The number of them must be reasonable. If you look at slender athletes, and pay attention to their lifestyle, you can see that none of them does not refuse carbohydrates. Athletes will give up protein rather than carbohydrates, because they are the key to our activity and well-being. They provide the body with the necessary energy, but not spare nutrients. In the metabolic system, carbohydrates are split first, which means they do not correlate with excess weight. In the event that they are still deposited, it is mainly in the form of glycogen in the liver and muscle tissue. Glycogen is split immediately if such a need arises and the risk of fatty deposits is also not associated with it.

[6], [7], [8]

Protein carbohydrate diet for weight loss

It implies a rational combination of days when protein food is used, and when it is necessary to eat only carbohydrate foods, which makes it possible to satisfy the basic needs of the body in nutrients. Do not think that in protein days you need to completely exclude carbohydrates, and in carbohydrate - to exclude proteins. This indicates the nature of the food that should predominate in the diet: either protein or carbohydrate.

Dishes can be cooked quite diverse. On protein days, eggs, light meat, low-fat fish, cheese should prevail. You also need to eat fresh cucumbers, greens, nuts, dried fruits, dairy products.

In carbohydrate days, it is recommended to eat a variety of cereals, in particular, buckwheat, rice, pearl, which contain the most optimal set of all necessary for normal metabolism components. For breakfast are useful muesli, vegetable and fruit salads, bread. You can have a snack with green apples.

In any of the days you can use several slices of bitter chocolate, a small amount of honey. Allowed to drink a treat with a glass of dry wine, but you will have to deny yourself the use of sweet dishes or flour products. The liquid is used in unlimited quantities. Refuse should be from sweet dishes. Also it is necessary to use as little salt as possible, to refuse yourself in spices, seasonings, sauces.

Carbohydrate diet for weight gain

No matter how surprising this may sound, there is a diet that allows you to gain weight. At the heart of this diet is the need to alternate carbohydrate foods. The diet can not be called strict. There are no special contraindications, but if a person suffers from heart diseases, vascular pathologies, it is better to postpone until better times. Also not recommended for people with impaired endocrine glands.

The diet implies the consumption of fats, proteins and carbohydrates in a ratio of 15:30:55. It is important to follow certain rules: eat fractional, if possible, about 5-6 times a day. You need to drink clean water in large quantities. It is necessary to watch then, that consumption of carbohydrates should be in the morning hours, and proteins - in the second half of the day. Fats are evenly distributed throughout the day.

The time is spent a little more - on average 21-28 days. It is better to stick to a 28-day diet, because 28 days is a complete biochemical cycle, during which the cells of the body can fully refresh. So, new exchange processes and mechanisms, new habits can be laid in them. It is also recommended that you schedule meals by the hour and stick to this schedule. By this time, the body can tune in, adapt internal resources. Also, gastric juice, and other enzymes will be produced by this time, which will ensure more efficient digestion and better nutrient absorption.

[9], [10]

Carbohydrate diet for men

It has a positive impact not only on the female, but also on the male part of the population. The diet is presented in two forms - light and heavy. With a light form of results can be achieved in about a month, while a rigid form is effective after 1 week.

The light form includes a sufficiently wide variety of products. The diet is based on the use of unprocessed cereals, legumes, milk and dairy products. Also shown are vegetable and fruit products. In particular, cabbage, carrots, beets, ginger have the most useful properties. Of fruits should be given preference to oranges, bananas, apples and pineapple. You need to drink a lot of clean water. At the same time, water should not contain gas. A small number of meat and fish dishes is also allowed.

If the rigid form is observed, its beginning is especially difficult. It is necessary to limit everything in everything. There is a feeling that there are not enough nutrients in the body. The advantage is that the diet should be followed for 7 days. This time is enough for normalization of well-being and improvement of the general condition of the body. If you lose enough weight, it is recommended that you return to normal diet for a week, then start the diet again.

[11], [12], [13],

Carbohydrate diet for women

Perhaps a lot of their variations. Everything is determined by how many kilograms you need to reset, or vice versa, to dial. Sometimes several varieties of the same diet can be absolutely different from each other. The only common feature is the use of foods containing a large amount of carbohydrates. This provides a high level of assimilation of nutrients, satisfies the basic needs of the body.

At the heart of the female diet option are the main provisions:

• take food at least 5 times a day;
• at one time it is recommended to cook approximately 100 grams of food and a glass of drink;
• dinner should be before 19-00;
• you need to drink clean water or weak tea. The total amount of liquid consumed is not less than 1.5-2 liters.

The diet should include not only carbohydrates of complex structure, but also simple. This ensures balance and saturation. This ensures the normalization of metabolism. It is known that with an excess of carbohydrates there is an excessive accumulation of fats, with a deficiency - protein metabolism is disturbed.

[14], [15], [16], [17]

Carbohydrate diet for athletes

Many athletes prefer this diet, because it is considered high-energy, balanced. There is no sluggishness, no loss of strength. On the contrary, cheerfulness and endurance develop. In addition, there is no accumulation of reserve nutrients. Carbohydrates break down fairly quickly, form the necessary amount of nutrients.

Recommended for shaping the shape kickboxers, bodybuilders. In fitness centers, gyms, such diets recommend their clients, as they allow you to adjust the mass, while maintaining a high level of physical activity and stamina. With this diet is easiest to lose fat deposits from the sides, abdomen, buttocks. As you know, these zones are the most problematic. This is due to the fact that carbohydrate stores are not deposited in these places. Their main accumulation occurs in the cells of the liver and muscle fibers. Usually the results are noticeable in a week. Also, coaches recommend regularly during the diet to do workouts. This will tighten the muscle tissue and eliminate wrinkles that occur after removing fat. The most intensive training is recommended for 4-5 days. In addition, with the help of special exercises it is possible to build muscle in separate places, create a good relief. This is due to the deposition of stored substances in the muscles.

[18], [19], [20], [21]

Carbohydrate diet for pregnant women

The diet is so balanced that it can be used even for a pregnant woman. In this case, it is aimed at normalizing metabolic processes, reducing intoxication and purifying the body. Has a positive effect, both on the mother's body and on the fetus. It is recommended by many gynecologists and obstetricians.

In general, the diet looks like this: breakfast - first snack - lunch - second snack - dinner.

For breakfast it is recommended to eat some milk porridge. It can be rice, buckwheat, semolina, barley, barley, and even millet porridge. This can all be fried with onion or ginger. A piece of cheese, a sandwich with sausage, a hard-boiled egg are suitable as an additive. Many women improvise, preparing oatmeal with the addition of various fruits, flavors. Such porridge can be made sweet, refuel with oil. It is well combined with various jams, jams, jams. Drink better fermented, kefir, yogurt and any other sour-milk product.

The first snack includes fruit. You can eat as much as you want. Of course, you can not abuse. Apples, pears, apricots, melons are good.

For lunch, vegetable ragout, sote with meat is recommended. The best option would be stewed vegetables. You can cook vegetables stuffed with minced meat, rice, or other vegetables. Do not interfere with the steam cutlet or meatball of low-fat meat. Useful light soup on broth, with the addition of various vegetables. As a refueling it is better to use sour cream. The juice can be used carrot, tomato.

The second snack should ideally include berries. In summer it can be any fresh, in winter it is allowed to eat frozen fruits. It is useful for pregnant women cherries, currants, blueberries, blueberries.

Supper is recommended in fish boiled or stewed, you can have some cheese, cheese mass. You can cook cottage cheese with the addition of finely chopped berries, or fruit jam. Cottage cheese can be poured with sugar and pour the sour cream. As a drink is ideal compote of dried fruits and fruits. In the compote, you can add various spices, for example, cinnamon, ground ginger, vanilla.

[22], [23], [24], [25], [26], [27]

The menu for every day for the protein-carbohydrate diet

Below is an indicative list of dishes for every day that you can eat while dieting. They can be changed, combined with each other, or replaced with other dishes, if you have a lot of imagination for this. The menu is scheduled based on three meals a day. In the gap there should be 2 more snacks. On the snack - any number of fresh vegetables, fruits.

Monday

• Breakfast

2 fried eggs with bacon, or scrambled eggs with ham. You can add a piece of cheese.

• Dinner

Stewed cabbage with meat, salad with sausage, cheese and sour cream. Or a stew of vegetables with a steam chop, a salad of fresh cucumbers and a tomato.

• Dinner

Cottage cheese with sugar and sour cream, berry jelly. Or a salad of cheese mass with the addition of vegetables, fruit compote.

Tuesday

• Breakfast

Oatmeal with added sugar and pieces of fruit. Sandwich with butter and cheese. Or semolina porridge, boiled egg, a piece of cheese. You can drink with compote, or with a weak tea.

• Dinner

Sote of vegetables and meat + a sandwich with cheese and ham. Or buckwheat soup + a sandwich with chicken breast and vegetables. Drink.

• Dinner

Salad of fruits with sour cream. Or baked apples with cottage cheese.

Wednesday

• Breakfast

Milk porridge with rice, curd casserole. Or an omelet from an egg under a cheese crust, 2 strips of smoked bacon.

• Dinner

Vegetable soup, 2 toast with ham and melted cheese. Or mashed potatoes + 2 meatballs from low-fat meat + caviar from eggplant.

• Dinner

Cod-grill with sauce, 2 toast. Or a chop of beef + 2 slices of bread, light sauce.

Thursday

• Breakfast

Fried egg on toast + caviar from sea fish. Or porridge porridge with the addition of butter and pieces of fruit.

• Dinner

Soup with meatballs, 2 croutons with cheese. Or boiled rice with baked fish. A fresh vegetable salad.

• Dinner

Sandwich with mussels, mashed potatoes with butter, grated carrots. Or milk porridge + banana, and 2 circles of ice cream.

Friday

• Breakfast

Salad with ham and cheese, 2 sandwiches with butter. Or fried eggs, baked with tomatoes, peppers and onions + 2 sandwiches with sausage or bacon.

• Dinner

Boiled potatoes, fish, baked in foil. Salad of pepper and tomato. Or potatoes stewed with meat, 2 peppers stuffed with stewed carrots. Salad from a radish.

• Dinner

Bun or croissant with yogurt. Or lasagna from pasta with minced meat.

Saturday

• Breakfast

Fried eggs, baked with mushrooms + 2 sandwiches with smoked mackerel. Or 2 eggs stuffed with canned fish, with sour cream + 2 toast with cheese.

• Dinner

Wheat porridge + beetroot salad, steam cutlet. Or mashed potatoes + baked chicken ham, fresh cabbage salad.

• Dinner

2 slices of pizza, tea. Or a salad of eggs, fried mushrooms, boiled chicken and sour cream + 2 slices of toast with cheese.

Sunday

• Breakfast

Baguette with smoked sausage and vegetables, tea. Or thoughts with milk, fruit salad with cream.

• Dinner

Porridge buckwheat + liver beef stew + eggplant caviar. Or potatoes boiled + a few slices of herring, a piece of caviar or milk, a salad of sea kale with beans.

• Dinner

Avocado with smoked salmon, shrimp + 2 toast. Or sote of seafood + bread with salmon oil.

Menu for every day for a carbohydrate diet

Carbohydrate diet includes a list of foods that need to be consumed within a week. Presented menu for the week.

• Monday - low-fat kefir, porridge, baked potatoes, stewed vegetables.
• Tuesday - salads from fresh vegetables, light soup, mashed potatoes, cutlets, light yogurt.
• Wednesday - milk porridge, fruit salad, sandwich, porridge, chop, greens.
• Thursday - fish, rice porridge, light soup, fried scrambled eggs, fruit salad.
• Friday - casserole, skim curd, porridge, boiled meat, salad of fresh vegetables.
• Saturday is a fasting day, when it is recommended to drink only water in large quantities.
• Sunday - the menu of one of the days repeats itself.

Recipes for carbohydrate diet

Recipes for breakfast

• Smoked carp
• Sterlet Barbecue
• Sandwich made of smoked mackerel
• Alaska pollock roe
• Meat of krill
• Salad of mussels and squid
• Fried egg
• Toast with fried eggs
• Sandwich with ham and cheese
• Toast with cheese crust
• Oatmeal with added berries
• Oatmeal with slices of fruit
• Sandwich with butter and cheese
• Fruit salad
• Curd

Recipes for lunch

• Mashed potatoes
• Buckwheat
• boiled rice
• Wheat porridge
• Pearl barley porridge
• Porridge of barley
• Porridge of corn
• Mush from millet
• Salad from tomato and cucumber
• Salad from radishes and greens
• Salad from sorrel with nettles and sour cream
• Eggplant salad
• Beet Caviar
• Squash Cavier
• Salad from cabbage and carrots
• Grated carrot salad
• Radish salad with horseradish
• Salad from cheese, ham
• Greek salad"
• Salad of pepper, onions, tomato

Recipes for dinner

• Mushrooms stewed
• Vegetables stew
• Vegetables baked
• Grilled vegetables
• Ragout of vegetables with meat
• Boiled fish
• Cutlets of fish
• Baked fish
• Smoked fish
• Grilled fish
• Beans in tomato sauce
• Mushrooms fried
• Soup from cereals / pasta / with meatballs / vegetable / mushroom.
• Meals for dinner
• Fish salad
• Salad from fish canned food
• Fish Caviar
• Seafood salad
• Bun, croissant
• Pizza
• Lasagna
• Omelet
• Casserole
• Fruit salad
• Salad with cottage cheese and fruit
• Baguette with sausage stuffing, fresh vegetables, greens
• Baked potatoes with stuffing
• Boiled egg
• Shrimp with sauce
• Corn boiled
• Sandwich with sausage / fish / cheese / caviar
• Potato casserole with ground meat
• Ice cream with blueberries
• Ice cream with cream and grated chocolate
• Ice cream with cottage cheese and fruit
• Yogurt

Benefits

Useful properties of the diet are due to the fact that it is able to provide the required number of calories, which act as the main energy resource. As a result of the consumption of carbohydrates in the body, the normalization of metabolic processes is carried out, due to which complete people lose weight successfully, and the thin ones gain additional weight. Due to the content of cellular carbohydrates in fiber, pectin, the body is cleansed of toxins and toxins. Weight reduction is due to the burning of a gradual burning of excess fat, as a result, stretch marks are not formed, the skin does not sag. With such a diet, physical activity is not ruled out, regular exercise will help to bring muscles into tone.

Undoubted plus - the diet is based on the use of a large number of carbohydrates, which not only are a source of energy, but also stimulate the synthesis of serotonin, which, as is known, is responsible for a positive mood, prevents depressive states and apathy. Under the action of this serotonin, resistance to stressful situations and high operability are developed.

[28], [29], [30]

What can and what can not?

The diet implies the use of a large number of foods containing carbohydrates: vegetables, cereals (especially rice), fruits, herbs, dairy and sour-milk products. If the diet is carbohydrate-protein, you need to include a large legume, lean meat, fish. Carbohydrate diet does not imply that the diet should completely exclude meat and fish.

What can not be eaten?

Potatoes are not completely excluded, because it is a carbohydrate. But it is better to reduce its use to a minimum, because it contains simple carbohydrates, which are less useful than complex carbohydrates. Also, sweet and flour products, alcohol, drinks containing gas are excluded. Strong tea, coffee is also excluded.

Contraindications

Diets are not recommended for diabetes mellitus, for various diseases occurring in acute form, with an active infectious process. The presence of cancer is a strict contraindication. Also it is not recommended for children and people of elderly and senile age. It can harm with certain diseases of the heart and blood vessels. In any case, in order to be fully confident that the diet will not damage your health, you must first consult with your doctor.

[31]

Possible risks

If you use a diet with a healthy body, it does not carry any risks and dangers. The risk can arise with chronic and acute gastritis - the disease can go to the ulcerative form, or directly into the ulcer. The presence of heart disease and the circulatory system can provoke complications.

[32], [33],

Complications

In the absence of diseases, complications are not observed. Complications are possible with concomitant pathologies, for example, diseases of the heart and stomach.

[34], [35], [36], [37]

Reviews

If you read the reviews of the diet from those people who have observed it, you can identify both positive and negative feedback. The prevailing are still positive. People are happy to comply with this diet, and recommend it to others. Mostly admire the fact that the diet makes it possible to quickly and easily lose weight. At the same time, there is no habit of feeling hungry and lack of energy that accompanies other diets. With this diet, you can eat without denying yourself a variety of dishes. The food is delicious, nutritious. It is not excluded even meat: you can treat yourself to a delicious chop or a piece of fish baked under a grill or in foil. In this case, surprisingly, the weight continues to decline: you can reset to 89 kg or more.

The big plus is that during this diet you have enough strength, and you do not need to limit yourself to physical activity. Training is not just not prohibited, they are recommended. This makes it possible to maintain the muscles in a tone. There are no habitual stretch marks, which are formed after the weight is relieved, because the skin that begins to sag, is parallel pulled by exercises.

Some people like the diet because it does not exclude meat and fish, while others like it for a wide variety of vegetables. Both of them note the lightness, the rise of strength, the improvement of well-being. Inevitably, the mood improves. Positive reviews leave even those who previously could not pass any diet, broke on the second or third day. But this diet is usually observed completely and easily, and even after a while it is repeated. Positive responses leave both men and women. Some eat families, this diet has become part of a good family tradition. Many are convinced that it is with this diet that you can achieve great results not only in the fight against excess weight, but also in personal and professional life, as it adds strength and self-confidence, increases efficiency, stress resistance.

The diet is advised by many nutritionists, as it is balanced and provides the body with all the necessary nutrients and energy. Also it is recommended by coaches of elite fitness centers and spa salons. Many famous athletes and dancers adhere to this particular diet.

For many business ladies, the diet is simply a salvation. Usually for a woman whose day is painted every meal - not the main thing. To eat it is necessary hastily, in breaks between meetings, behind a business supper. In the course is like a refined restaurant with a large content of spices and sauces, and ordinary fast food. Breakfasts often have to be missed, dinner is how it will turn out. Hence the problems with digestion, overweight. But a carbohydrate diet is another. You can stay in shape all day, do not feel hungry, and do not worry about your health and weight. Working capacity rises, you manage everything on time, and even there is a little free time for yourself. Even in the even there is time for doing physical exercises, or in order not to hurry to lie in the bathroom. Instead of coming and going to bed as quickly as possible. Morning rises are easy, the whole day is full of vivacity and freshness.

The diet is so useful that it can be observed even for pregnant women. It is recommended by many gynecologists and obstetricians. It provides the body with all nutrients, without overloading it with it. Diet can be adapted to the needs of any organism. It can be used in those cases, if a person needs not to lose weight, but to gain weight. In such cases, a special diet is observed.

There are also positive reviews from people who gained weight. Many managed to gain even 5 kg. According to people with insufficient weight - gaining weight is much more difficult than dropping it. If, with excess weight, it is enough to force the body to process excess fat deposits, and teach the body to store the right reserve substances in the right place, then the process is much more complicated. Sometimes a whole biochemical cycle needs to be restructured, which is very difficult to achieve. Weight gain was possible for those people for whom a lack of weight was a problem for many years and even decades. But there are cases of no luck. Many still could not gain weight.

Negatively responded to those whose expectations were not justified. For example, many are disappointed that we managed to lose only 1.5-2 kilograms. Also, carbohydrate diet is not suitable for many, since it implies a fractional diet. The working schedule of many people does not allow you to eat 5-6 times a day. Many can not afford the last meal until 19.00, because they come home later, or work on a night shift. Many people are skeptical, and they say that the main thing is to load oneself by deeds, and to think less about food, then there will not be too much weight. There is even a comic comment in which people with excess weight are recommended to put all the money on a deposit with the inability to remove them for a long time, and leave for unpaid leave, leaving money only for modest meals.