Protein-carbohydrate alternation

Protein-carbohydrate alternation is a very effective system of weight loss, it allows you to get rid of fat mass, and at the same time keep muscle, which is especially relevant for athletes. However, any body does not look attractive if it is devoid of that tightness and elasticity that the muscles give.

What gives the alternation of protein and carbohydrate days?

Immediately it is worth mentioning that the diet of carbohydrate alternation is clearly not for people waiting for quick results and easily lowering their hands. Such a food system takes about a month's time to achieve good results, moreover, throughout this time success will be variable: the weight will not steadily decrease, but will fluctuate according to the pendulum principle. Moreover, you will not achieve results if you do not count calories every day and eat in strict accordance with the plan.

The diet of protein-carbohydrate alternation is a cycle of four days that will be repeated. The first two days are protein. For them, the body that ceases to receive energy from carbohydrates, is rebuilt for a new version of metabolism and as the main source chooses fat stores. However, the organism finds this regime unnatural and reduces the rate of metabolic processes, so that reserves will last for a longer time.

On the third day, the diet is mixed, and the body slows down the process of splitting fatty deposits, but does not decrease the metabolic rate (metabolism).

The fourth day - carbohydrate, for it the organism has time to relax, actively transfers to glycogen the received carbohydrates (here and the pendulum effect begins) and again accelerates a metabolism.

Repeating this cycle time after time causes all these reactions, as a result of which the fat mass is melting, it keeps at a level, but in the end you get the preservation of muscle mass with a good fat removal.

Diet of protein-carbohydrate sequence: reviews

About 20% of people who decided on this diet, do not see any positive changes. This is due to the fact that the protein-carbohydrate alternation gives good results only if all the conditions are met, and most importantly - your food strictly conforms to the calorie limits set by the system and the ratio of proteins, fats and carbohydrates in the diets. This is possible only with a scrupulous and adequate calculation of the calorie content of all food consumed and keeping a food diary.

If you do everything correctly, the system can not fail, because all calculations are very individual and suitable for your body.

Protein-carbohydrate alternation: menu

The diet of carbohydrate alternation requires a special menu. First calculate the ratio of batteries. To do this, multiply your desired weight (the main thing is that this figure is real and adequate) for the proposed coefficients:

  1. In the first two days, when your diet is mainly proteins, their amount in the diet should be 3-4 grams per 1 kg of the desired weight, and carbohydrates - 0-1.5 grams per kilogram.
  2. The third, average for carbohydrates a day suggests a protein in the amount of 2-3 grams per kg, and carbohydrates - 2-2.5 grams per kg.
  3. The fourth day, which is rich in carbohydrate food, involves the amount of protein - 1-1.5 grams per kg, the amount of carbohydrates - 5-6 grams per kilogram.

So, if your goal is to weigh 50 kg, then we get:

Having this knowledge, it only remains to make a diary of nutrition and to calculate your diet so that to fit within the proposed framework.