A tasty and healthy diet. Protein and vegetable days: detailed menu, reviews and weight loss results. How to lose weight on a protein-vegetable diet 2 days of protein 2 days of vegetables reviews

The protein-vegetable diet is popular all over the world. The essence of this method is that confectionery, sugar, salt, cereals and potatoes are removed from the daily diet for a selected period of time. You can eat fruits, dairy products, meat and vegetables without restrictions.

The duration of the diet can be:

• For 2-3 days – express weight loss, allowing you to destroy up to 3 kg of fat;
• For 5 days – makes it possible to get rid of 4 to 5 kg of fat;
• For a week – up to 6 kg;
• For 20-21 days - a popular system that removes up to 10 kg of excess weight.

3 menu options:

1. Mixed meals 5-6 times a day are suitable for pregnant women, during the recovery period, and for unloading the body after the holidays;
2. Alternating foods: two protein days, two vegetable days;
3. Separate meals: one day on vegetables, one on proteins.

Currently, there are several dozen similar systems for weight loss. Most Popular:

• Mirkin's diet;
• Protein-vegetable;
• English;

Menu for 21 days for weight loss

The first two days are spent on squirrels:

• Breakfast: cottage cheese, a piece of black bread, a cup of green tea;
• Second breakfast: low-fat yogurt or kefir;
• Lunch: broth, boiled meat or fish;
• Afternoon snack: black tea;
• Dinner: lean meat or fish (boiled or steamed), kefir.

The next two days are vegetable days:

• Breakfast: boiled vegetables, green tea without sugar;
• Second breakfast: fruit (orange or apple);
• Lunch: vegetable soup, vegetable salad, any tea;
• Afternoon snack: black tea, some fruit;
• Dinner: vegetable salad or vinaigrette, tea.

When following a diet, you must adhere to the correct portions: protein 150-250g, vegetables 350-450g.

Reviews and results

When this diet caught my eye, I admit, there was disbelief: what is this, protein for weight loss? I decided to try it. I was very pleased with the result. In two weeks I lost 6 kg. At the same time, I didn’t feel very hungry. The menu is quite hearty and is perfect for those with weak willpower. Personally, I usually couldn’t stand it for more than 2-3 days. But here I decided to take a risk, and I don’t regret it at all. The weight is coming off gradually, my nerves are fine, my body has enough vitamins and microelements. I recommend. Tatyana, 37 years old

I work as a programmer and after 30 years, a sedentary lifestyle has taken its toll. With weight gain came shortness of breath, hypertension, and lower back pain. At that age I didn’t want to turn into a decrepit old man. After reading reviews on the Internet, the choice fell on a twenty-day protein and vegetable diet. It’s difficult for men to live without meat, but here you eat protein at night and lose weight. Result: minus 9kg. Photos before and after. Of course, this is not so much, but I am not going to stop and hope to get back to normal within a year. Konstantin, 42 years old

I'm asthmatic. For several years, being overweight made the situation worse. Frequent shortness of breath during exercise provoked attacks 2 times more often. Dr. Elena Malysheva in her next program proposed a diet used for bronchial asthma. At first, I treated the doctor’s proposal with distrust, because fasting is additional stress for the body, but another attack forced me to change my mind. 14 days after starting the diet, not only did the volume go away, but the attacks also noticeably decreased. Valentina Pavlovna 59 years old

Poltaeva A. R., nutritionist:

A diet is not a lifestyle, but it is necessary to arrange fasting days for 20-21 days. Alternating protein and vegetable dishes allows you to maintain all the components necessary for a person in your diet. Various recipes recommending proteins for every day should not be intimidating, since it is impossible to get an ideal body without them. Reviews from those who have lost weight are always positive: there are no problems with hair, skin or gastrointestinal tract.

• it is necessary to adhere to portions: protein 150-250g, vegetable 350-450g;
• You should follow the diet no more than 2 times a year;
• before starting it is necessary to exclude contraindications;
• not recommended for pregnant women.

The mechanism, principles and rules of the protein-vegetable diet

A diet based on chicken breast and vegetables is recognized by the World Health Organization (WHO) as one of the healthiest and safest. And this is not surprising, because vegetables, which are considered the main components of such a nutritional system, contain all the micro- and macroelements necessary for the body. If you add several protein products (meat and fish), you can notice positive results not only in the buttocks, thighs and abdomen, but also on the face (no blackheads, rashes and inflamed areas).

The mechanism of action of the diet on meat and vegetables is as follows:

• By eating proteins and vegetables, the body gets rid of excess fluid, the end products of metabolism that rot and ferment in the large intestine, causing increased flatulence, diarrhea, bloating, and constipation.
• Thanks to a fish and vegetable diet, the amount of sugar in the blood decreases, so that the risk of developing diabetes mellitus and atherosclerosis (the formation of cholesterol plaques on the walls of blood vessels) is reduced.
• With the help of a chicken-vegetable diet, weight loss occurs due to a general reduction in the calorie content of the menu. At the same time, a person practically does not feel the feeling of hunger (chicken breast and vegetables perfectly pacify the appetite, supplying the body with all nutrients).
• A fish diet enriched with vegetables improves brain function and the condition of the musculoskeletal system. Moreover, the results last for at least a month.

For a protein-vegetable diet for weight loss to be effective, giving up confectionery and switching to meat and protein of plant origin is not enough. The approach must be comprehensive, otherwise the rate of getting rid of extra pounds will be low, and the end result will be unsatisfactory.

The principles of losing weight are:

• every day you need to eat mainly lean meat and vegetables in any form (stewed, baked, boiled, cheese);
• The minimum duration of the diet is 4 days. It is, of course, permissible to limit yourself to one day, making it a fasting day, but then you should not count on a long-lasting effect. However, the benefits of such a day will still be noticeable - the gastrointestinal tract will reboot and begin to work more smoothly;
• You should eat no more than 40-50 g of fat per day (this refers to the total fat content in the diet, and not the atomic mass of an individual dish). In this case, fats should be unsaturated. It is better if they come from nuts, vegetable oils, seeds and vegetables, rather than from fatty meats;
• The effect of the diet is achieved not only thanks to the diet, but also to the drinking regime. You should drink at least 2 liters of still water per day (the body processes it more easily than carbonated water). In this case, tea, juices, coffee and other drinks are not taken into account.

Doctor's comment. No matter how effective the diet may be, before resorting to it, you need to undergo a full medical examination, and even better, create a diet with the help of a specialist. To lose weight, you don't have to cut out fats. On the contrary, they must be in the diet, since the state of the endocrine system and sexual function depend on them. To understand whether, say, a diet based on broccoli and chicken is suitable, it is better to limit it to 3-4 days to begin with. If the body reacts normally (without loss of strength, dizziness, indigestion), a diet is applied for 10 days. If it ends successfully, after two weeks (it is necessary to take a break), you can switch to dietary food for a month or more.

The result of a protein-vegetable diet

The result of any diet depends on the state of the body, the presence of any diseases, lifestyle, exercise regimen, initial body parameters, and the duration of following a specific diet. For a practically healthy person, the norm is to lose 1-1.2 kg per week, that is, up to 4-5 kg ​​per month. If you add physical activity to your diet (walking, cycling, swimming), you can increase energy expenditure and intensify weight loss.

List of permitted and prohibited products

This diet involves avoiding fatty foods, confectionery, sugar, preserves and jams, starchy vegetables, sauces, mayonnaise, pickles, and fatty meat.

The basis of the diet is vegetables, which contain a lot of water and fiber. Among them:

• green peas, zucchini, cucumber;
• all types of cabbage (except cauliflower), spinach;
• asparagus, onions (onions, leeks, shallots);
• garlic, sweet pepper;
• lettuce, celery greens.

Prohibited:

• Porridge (especially quick cooking), radish, beets, eggplants, carrots, turnips, corn, potatoes, pumpkin. These foods are high in calories (even though they are healthy). They also increase blood sugar levels.
• Fatty meats. Even with chicken you need to be careful, as there is a lot of fat in the skin. Ideally, meat products should be lean, without skin and tendons.
• Semi-finished products. No one knows exactly what they are made of or how much sugar they actually contain.
• Fruits and berries with a lot of sugar (watermelon, cherries, cherries, currants, strawberries, bananas, grapes). The same fate awaits dried fruits.

As for drinks, you will have to give up all coffee options (late, cappuccino, cocoa, instant, espresso). If tea, then without sugar. Better yet, fruit drinks and compotes made from dried fruits with a minimum amount of sugar, still water with lemon.

Protein-vegetable diet options with menu

There are several options for this diet:

• Option 1. Protein and vegetable days alternate. The rules regarding drinking regime and amount of fat remain the same.

Allowed products: lean beef, chicken, pork (without skin, fat) boiled, baked, stewed. Seafood is allowed almost unlimitedly.

When it comes to vegetables, focus on greens. It is consumed in the form of salad, side dish and soup. To ensure better absorption of vitamins, salads are seasoned with a small amount of vegetable oil (no more than 2 tablespoons per day).

You can alternate days of the diet one at a time if it lasts more than 10 days. For shorter periods, you can do 2 vegetable and 2 protein days.

• Option 2. Protein foods and vegetables are consumed together within one day.

The rules for choosing products are similar. For breakfast, it is better to eat proteins (low-fat cottage cheese, boiled eggs, omelet). For lunch - vegetables in any form (except fried). Dinner – vegetable and protein (fish baked with vegetables or boiled meat). During intense exercise in the afternoon, it is better to make lunch and dinner protein, and tomorrow - vegetable.

• Option 3. Protein products are consumed separately from vegetables.

This is a modification of the previous version. It is better to resort to this option for those with a capricious gastrointestinal tract who react to a change in diet with bloating or constipation.

An approximate menu for 4 days could be like this:

Day	Breakfast	Dinner	Dinner
Protein	Steam omelette of 2 eggs, green tea with orange	Steamed chicken meatballs, Adyghe cheese 2 pieces	Fish baked in foil with asparagus, green tea
Vegetable	Zucchini, green peas and onion fritters, fruit drink	Greek salad, dried fruit compote	Casserole of broccoli, onions, green peas, hard cheese, black tea
Protein	Cottage cheese with nuts, tea with orange	Soup with chicken meatballs, hard cheese 40 g	Stewed fish with spinach, black tea
Vegetable	Salad of cucumbers, herbs, onions and sweet peppers with olives, tea	Vegetable soup, fruit drink, hard cheese 40 g	Steamed broccoli and herbs cutlets, tea

Pros and cons of the diet

The main advantage of the diet is the absence of sharp restrictions. Thanks to this, the body smoothly transitions from a normal diet to a healthy one. The results of such nutrition last longer than with extreme mono-diets.

You can change the rules of the diet in accordance with individual preferences and lifestyle. For example, vegetarians can resort to a milk-vegetable diet. It uses plant-based protein products, including legumes and nuts, instead of lean meat.

Contraindications to the diet: breastfeeding, problems with the gastrointestinal tract (gastritis, colitis, peptic ulcer), pregnancy.

The only downside is the lack of urgent results. However, this can be considered a plus. When you lose weight quickly, your body gets rid of excess water. In this case, weight loss is associated with a decrease in calorie intake and drawing energy from one’s own fat reserves.

Quitting the diet

If the body is not accustomed to this diet, it needs to be prepared 2 days before starting the diet. During this period, it is worth limiting the amount of fried, salty and sweet foods, switching to light vegetable dishes.

After finishing the diet, you need to return to your usual diet according to the same principle.

Expert opinion

Certified nutritionist. 5 years of experience.

Nutritionist advice. The vegetable-protein diet is widely used in reduction diet therapy. It can normalize metabolism in the body, promote weight loss and get rid of diseases in some people, but can aggravate diseases in others. Eating a high protein diet can help people who tend to have alkaline blood. If the acid-base balance is disturbed, such nutrition can normalize metabolism. But if there is excessive acidification of the blood, on the contrary, you should choose a diet with a predominance of alkalizing foods.

Vegetable days can only be practiced if a person digests plant foods normally. If the majority of a person’s daily diet consists of bread, pasta, and fats, but alkaline foods (fruits, milk) are rarely consumed, vegetable fasting days improve metabolism and normalize balance in the body.

To consolidate your success, you should make one day a week a fasting day. You can eat vegetable broths in unlimited quantities, leafy greens, fresh apples and cucumbers.

Unloading can also be on proteins - 600-700 g of boiled beef or chicken divided into 5-6 meals. You can drink unsweetened dried fruit compote.

More information about the diet can be found in the video below.

The English lady is very often associated with a perfectly dressed, slender woman. How do Englishwomen, even at an advanced age, manage to maintain a girlish figure? The answer to this question lies at the heart of their nutritional system.

The secret of the English diet is that it is based on replacing everyday foods with foods high in fiber. This is a very important component of our diet, which usually receives too little attention. And it is in vain, because it is fiber that can give a feeling of fullness without burdening the body with extra calories.

During the diet, it is worth excluding sweets, flour, starch-containing foods, and alcohol from the diet. Fruits high in sugar should be avoided. Keep salt consumption to a minimum if possible. The diet itself lasts from twenty to one hundred and eighty days. The duration depends on your health condition and the number of kilograms you want to get rid of. It is also recommended to take a complex of vitamins, since in the diet mode the body does not receive a huge amount of nutrients. And he needs them so much under stress, because a diet, no matter how gentle it is, is a huge stress for the body.
Another advantage of this diet is the simplicity and variety of its menu. Products for this diet can be easily found in any store. Fiber is found in raw vegetables and fruits, as well as cereals and wholemeal bread.

Advantages of the English diet

Important! Preparing for the English diet

English diet consists of two stages: protein and vegetable. These stages are divided into two days each, alternately replacing each other.

Breakfast: - a cup of coffee with milk, without sugar;

Two slices of black bread with a thin layer of butter;

1-2 tbsp honey.

Lunch at 12-13 o'clock:

A cup of meat or fish broth, a piece of boiled meat (200-250 g) or fish;

4 tbsp. spoons of green peas or 150 grams of cabbage and carrot salad;

1 piece of black bread;

Mineral water or tea without sugar.

Afternoon tea at 16:00:

1 glass of milk, kefir or tea, 1 tbsp. spoon of honey

Dinner no later than 19:00:

2 boiled eggs;

50 grams of cheese or 150 grams of lean meat (or fish, lean ham);

A glass of kefir or milk;

1 piece of black bread

On vegetable days- vegetables and dishes prepared from vegetables - salads, soups, stews. Also, during the vegetable season, it is recommended to replace tea with juices, and it is advisable that they be homemade, fresh and without added sugar.

Breakfast:

2 oranges or 2 apples

Lunch at 12-13 o'clock:

A bowl of vegetable soup without potatoes with 1 tbsp. vegetable oil;

150 grams of vinaigrette or vegetable stew in vegetable oil;

1 piece of black bread

Afternoon tea at 16:00:

1-2 fruits, except bananas

Dinner no later than 19:00:

Vegetable salad;

A teaspoon of honey;

A cup of tea or freshly squeezed juice.

What to follow during the diet

Do not forget that the amount of liquid you drink is 2 liters per day, regardless of the phase of the diet. Experts recommend introducing the microelement chromium into the diet during the diet; it can be taken in the form of dietary supplements. Chromium will prevent your skin and muscles from sagging during a diet. And, of course, do not forget about the importance of sports, which will help you maintain a great mood and your body in good shape during the diet and after it, as well as keep your metabolic rate at the proper level.The English diet has proven itself remarkably not only as a means for effective weight loss, but also as a cleansing and rejuvenating agent. If you have chosen this diet, you are not mistaken, because it will help you maintain a wonderful figure for a long time. Good luck losing weight and feeling great!

For one day you will have to eat only protein foods, and for the next day only vegetables and fruits.
These days need to be alternated with each other. Thus, the atomic diet can be called a system of carbohydrate and protein alternation.
By alternating protein and carbohydrate days, you thereby allow your body to complete a kind of “metabolic circle.”
During protein days, glycogen reserves will be depleted and the body will begin to actively use fats in order to ensure its own vital functions.
While on carb days, your glycogen stores will be replenished, but your body will continue to burn fat because your calorie intake will be much less than your basal energy requirement.

During the carbohydrate day, the intestines will be cleansed, which will prevent constipation, which is typical for all protein weight loss programs. In addition, following a protein day increases your physical activity. During protein days, a person losing weight will feel a decrease in muscle tone, as well as a lack of desire or need for hard and long-term workouts. Fruits that you will eat during carbohydrate days will add energy and positivity.

Forget that you are on a diet, you just eat differently, you are different, and continue with a normal, rich life. Not on a diet, but in a different diet.

The rules of the diet are simple:

On a protein day, eat only meat, fish, sausages, low-fat sausages, cheese, milk, sour milk, cottage cheese, eggs, cream. butter... The unknown author of the diet does not advise limiting yourself in the types and quantities of food - you need to eat to your fill, preferably at least 3 times a day.
But breading, sauces and other potentially carbohydrate products should be left to the “enemy”.

In carbohydrate - any vegetables, sautés, stews, vegetable soups in vegetable broth, lean borscht, fruits (bananas and grapes are limited to 1 piece or 100-150 grams.)
On vegetable days, it is good to make raw salads, beet caviar, bean pate (green), a vinaigrette without potatoes with beans is very healthy and tasty, if the weight is very large, then instead of beans, boil celery root (not the stems, but the root)

On a vegetable day, you can drink tea, preferably with ginger - it greatly speeds up the metabolism, and on a protein day, coffee with milk is perfect.

SAMPLE MENU OF THE ATOMIC DIET BY DAY

Protein:
morning – coffee with milk, 2 eggs, cheese (you can have sausage, sausages, cottage cheese)
day - chicken breast (without breading, or fish, or meat (fried or baked - it doesn’t matter)
evening - cheese, cottage cheese, kefir, fish (at night it is better without meat - it takes longer to digest)

Vegetable day:
morning – salad, good with olive oil, sautéed eggplant
day – lean borscht or cabbage soup (replace potatoes with beans – in moderation), salad, lecho, some saltiness (garlic, cucumbers, tomatoes)
evening - vinaigrette, sauté, lecho to taste between lunch and dinner - fruits, any, juices, but freshly squeezed, grapes, bananas - in moderation, other fruits are better.

Don’t starve yourself, otherwise your body will begin to form fat literally out of thin air, don’t eat in bowls, switch to plates...

There is a rule!!! Don't eat three hours before bedtime, that's all. And the second rule: exclude three products, that is, during the period of active weight loss, completely forget about them, and for those prone to obesity, forget them forever: sugar, bread and potatoes.

So girls, let's get started! We post our photos, write parameters, menu for the day and results once a week! Hide your scales for this time)))

Here is a website for recipes.

IN What is the secret of the proverbial slimness of English ladies? In the English diet, of course. Remember the five basic rules, follow them - and you will be pleasantly surprised!

Five components of success

1. Drink at least several liters of water throughout the day.
2. Use spices and herbs instead of salt.
3. Boil the products, cook for several minutes, bake on the grill or simmer with a small amount of vegetable oil. Completely exclude fried and fatty foods.
4. Last meal - no later than 7 pm.
5. Drink a tablespoon of olive oil at night.

The main advantages of the English diet:
- You will not be tormented by weakness, dizziness or hunger.
— Harmful substances will be quickly removed from your body.
- Your skin condition and complexion will improve.
- You will begin to lose excess weight without harm to your health.
- After 14 days, you will find that you have not only lost weight, but also looked younger.
— Does not require huge material costs and is easily portable.
— The diet normalizes blood pressure, blood sugar and reduces cholesterol.

Story from pivla:
In 2006, I lost 18 kg in 3 months, I did the following, I ate according to the system: 2 days of protein, one carbohydrate, in other words, the first 2 days we eat only protein foods: kefir, milk, cottage cheese, breast, shrimp, squid, dairy products should be either low-fat or 1 percent, you can eat one piece of bread per day.
Tea - coffee with substitute, unlimited water. The quantity should be around 100 grams, kefir milk - 300 grams per serving, one small breast. There should be 4-5 meals daily. There should not be any carbohydrates such as vegetables and fruits on a given day.
If you eat less, for example, 1 daily, you will lose weight more slowly.
After 2 days of protein, one day of carbohydrates: these are all types of carbohydrates, cereals, vegetables, fruits, juices, low-fat sweets such as marshmallows or marmalade, from time to time it is possible to allow something like chocolate cakes. Naturally, everything is within reasonable limits. On any day, the last meal is no later than 19:00. approximately 3-4 hours before bedtime.

This is how I served 3 months, my weight was 80 kg with a height of 174, and I lost weight to 62. The most important thing on protein days is to have these same proteins, in addition, if you don’t really want to, find out the approximate time and not skip it.

This diet is already a hundred years old, I was on it in my youth, the kilos go off at first, but as soon as you start eating your usual food, the weight comes back with a huge advantage... All diets are short-term. Choose the right nutrition method right away and you will be happy. I recommend the website of the famous metropolitan nutritionist Alexey Vladimirovich Kovalkov, you will find all the answers to your questions, or you can ask the doctor your question yourself, everything there is free of charge. Using his method, I lost 18 kg in three months. Good luck
At the moment I adhere to the following rules: during the day I eat from three to five times (but in very small portions) and after 18-19 hours I don’t eat much, well, a little physical exercise, I recommend it to everyone.

This diet is very good if you sit for a long period. Personally, before my eyes, my employee lost weight from 125 to 88 in half a year. And to be honest, I didn’t stick to it very much and ate huge portions and still lost weight, it became erotic itself. I personally sat for 20 days and lost 5 kg. She is good because she is not hungry at all.

Modification from Katerina_:
But I modified this diet to suit myself and there is a result. Alternation, but different - the first day is protein (I took the menu from my grandmother’s diet), the second day is only fruits, various (not counting bananas and grapes, but everything equals yum), on the third I allow myself something tasty. Now it’s just such a day and I ate 4 pancakes for breakfast, and there will be dumplings for lunch, just strictly until 18.00 and not overeat, but this helps the horror of regaining the weight I’ve already lost. This system suits me because... It’s quite easy to hold out for 2 days, knowing that something tasty is possible soon.
While it works, it goes without saying that I have a large amount of excess weight, as I wrote, but in 3 weeks. about seven kilograms. gone.

Last edited by M@lina; 10/16/2009 at 12:57 pm.

The same thing happens with manipulation of the main components of this diet - carbohydrates and proteins. Someone, for example, consumes the same amount of protein every day, cutting down or increasing only the intake of carbohydrates. In addition, it is not at all necessary to always stick to the same calorie intake: on high-carb days, it is possible to significantly reduce the number of calories by reducing consumption.
This topic can be developed ad infinitum, because each person’s body is unique: for some, two days are enough to load up on carbohydrates at the end of a week of exhaustion, and for others, even three will not be enough.
There is only one conclusion: try to use the data you take to find a scheme that works for YOU. And then, I know for sure, you will become the most ardent adherents of the carbohydrate alternation diet.

Recently, athletes and experienced actors, when in need of losing weight, have increasingly begun to turn to the so-called carbohydrate alternation diet. Why did she take this name?
That's all: the key role in this diet is given to constant manipulation of the number of carbohydrates consumed. Let's say you give yourself two months to lose weight. You divide this period into four-day cycles. The first and second days of this cycle are low-carb, protein consumption is at the level of 3-4 grams per kilogram of weight, while carbohydrate intake is 0.5 grams. The third day is high-carbohydrate, carbohydrate consumption can be 5-6 grams per kilogram of weight, along with this, protein intake can be reduced to 1-1.5 grams. The fourth day is moderate: protein consumption - 2-2.5 grams per kilogram of weight, carbohydrates - 2-3 grams.

How does your body behave during these four days?

During the first two low-carb days, the body completely depletes its glycogen stores. In parallel with this, new fuel, in other words fat, begins to be consumed to cover energy costs. And after the almost complete depletion of glycogen reserves by the end of the second low-carb day, the process of using fat as an energy source reaches its maximum. But it is forbidden to continue such a diet under any circumstances, since the body, which has experienced severe stress due to carbohydrate depletion, can switch to a catastrophic mode of operation and begin to save fats as an anti-stress cushion, and will use substances that are least useful from its point of view, in particular muscle cells, to cover energy costs , i.e. the same muscle mass that gives elasticity to the body and good appearance to the skin.

It is to prevent this from happening that a high-carbohydrate day is provided. On this day, you sharply increase your carbohydrate intake, while maintaining your previous caloric intake. To achieve this, you cut back on your protein intake and reduce your fat intake to zero. Having taken such carbohydrate therapy, the body will certainly become confused; in other words, it will continue to use fats as energy, at one point storing glycogen in the muscles and liver. But it is virtually impossible to replenish glycogen reserves in one day; therefore, carbohydrates are consumed on the 4th day of the cycle, but more moderately. At the end of these four days the cycle repeats.

Along with this, body weight changes as follows: in the first two days of carbohydrate depletion it is possible to lose 0.5-1 kg, and in addition, on the third day, while you eat a large amount of carbohydrates, this process continues. By the evening of the fourth - morning of the fifth day, most of the lost weight will return, but you should not be upset. The fact is that the carbohydrates you ate caused water retention in the body (1 gram of carbohydrates binds 4 grams of water) and the grams gained again are not fat at all. By the morning of the sixth day (the second day of the second microcycle), you will weigh the same as you weighed before the start of carbohydrate loading.

The advantages of this system are obvious. First of all, such a diet allows you to “boost” your metabolism as quickly as possible, and adaptation to any specific calorie content does not occur. In addition, you always maintain high physical tone and have the opportunity to occasionally conduct intense physical training. By the way, about ‘impact’ training. The famous Bill Phillips recommends doing such workouts on days of high carbohydrate consumption. I think this position is incorrect. If, at the end of two days of carbohydrate depletion, you eat a carbohydrate-rich breakfast and go to work out, you are unlikely to experience a noticeable surge of energy due to the fact that glycogen stores in the muscles and liver are replenished quite slowly. It seems that by the evening of a high-carbohydrate day you will still be out of tone. In my opinion, the ideal time to conduct such training is the morning of the fourth day of the microcycle. But after experimenting, you will realize it yourself.

In addition, regularly adding carbohydrates to the diet prevents the body from using muscle as fuel, which is very important, since excessive loss of muscle mass results in a “asleep” metabolism, due to which you completely stop eating and still don’t lose weight .

Another advantage of the carbohydrate alternation diet is that it allows you to maintain greater mental tone. When you go on a diet and realize that you will be deprived of certain foods for two or three months, you are overcome by a nightmare. And it’s a completely different matter when you create your own menu and eat certain foods on certain days. As a result, those who have already strictly dieted know that quite often you are drawn to something forbidden, not because you really want it, but because you do not have the opportunity to allow yourself to do it.

Well, the third advantage of this diet is that it works! And it works ‘at 100’! Below is an approximate nutritional plan for all four days of the microcycle. Along with this, I would like to note that the selection of products, caloric content, frequency of meals are purely personal and dictated by such events as gender, age, individual preferences, finally.

And then they offer the following menu:
Basic menu:
1-2 days of the cycle
Meal 1: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 eggs, low-fat cottage cheese.
Meal 2: chicken breast, stewed vegetables or a cup of beans, beef.
Meal 3: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 pieces of fish.

High carbohydrate day
1 meal: a cup of rolled oats with raisins, whole bread.
Meal 2: a plate of brown or plain rice, 1/2 chicken breast, salad.
Meal 3: a serving of hard flour pasta with low-fat sauce.

A day of moderate carbohydrate intake
1 meal: a cup of rolled oats with raisins, low-fat cottage cheese.
Meal 2: a serving of rice, chicken breast, vegetable salad.
Meal 3: 3 pieces of uncoated bread, vegetable salad with fish.

In conclusion, I would like to state that the four-day cycle of following a carbohydrate alternation diet is not a dogma at all. Many people who are losing weight successfully modify this scheme, for example, for five days in a row, from Monday to Friday, they “sit” without carbohydrates, and then on the weekend they “load up” with carbohydrates, or in the first three days using the so-called carbohydrate “depletion”, and after this, for another two to three days - carbohydrate 'loading'.

Of all the diets, the most real and necessary:
There are 7 days in a week: Mon, Tue, Wednesday - protein days, Thursday, Friday - carbohydrates (I would just exclude cakes for now, there are dried fruits), but Saturday, Sunday are full balanced days.
Morning 1 breakfast - porridge (wheat, barley, corn), herbal tea, compote, nuts.
2 breakfast - herbal tea, compote, toast with cottage cheese, cheese, tongue, boiled beef or a fruit table (pineapple, apple, banana, kiwi - it is possible to do a mix)
Dinner as usual, but without fanaticism, soup, cabbage soup, borscht (low-fat), meat, fish with vegetables. After half an hour, herbal tea and compote.
Afternoon snack similar to the second breakfast, and 2-3 hours before bedtime dinner - kefir, porridge, vegetables, light fish of your choice. Installed.

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In order to stand still, you must run,
and in order to move forward, you need to run even faster!