The advantages of this diet include rapid weight loss, availability of essential products, easy tolerability and a sparing attitude towards health. Observe it is easier than violating, because the rules are written very clearly, but you do not have to count each calorie. The principle of alternating unloading weeks with a supportive regime avoids the effect of habituation and stimulates the body to get rid of excess fat for several months until the goal is achieved. And keep the result is not difficult, because during the time you lose weight you will learn how to eat properly and cook delicious, light meals.
On average, one week on such a diet, you can lose 2-5 kg, depending on the initial weight. Moreover, this process will not be accompanied by a painful sense of hunger, deterioration of the quality of the skin, nails and hair, as well as disorders of the gastrointestinal tract, as is usually the case on hard carbohydrate diets. On the contrary, you will experience comfort in the abdomen, and you will not be disturbed by difficulties with natural dispensations. You are also not threatened with beriberi. We suggest to start consideration of the principles of the impulse protein-vegetable diet with an introduction to the unloading diet.
During the 1 week it is necessary to eat only the products from the table, then on 1-2 weeks go to the supporting mode (see below) and alternate until the goal is achieved.
No other products during the unloading week can not be – no cereals, no beans, no fruits, not even vegetables. For example, potatoes, corn and peas refer to starchy foods, the caloric content of which increases with heat treatment. And crab sticks are not a useful seafood – it's a surrogate.
The vegetables allowed for a low-carbohydrate diet are divided into two groups according to their nutritional value – take this restriction into account when forming portions and preparing dishes.
The daily ration is made according to the principle 3: 2, where three parts are protein products, and two parts – carbohydrate. The total "dry" weight of food on 1 day is calculated based on body weight:
70-80 kg – 1000 g of products: 600 g protein and 400 g carbohydrate;
80-90 kg – 1200 g (720g / 480g);
90-100 kg – 1400 g (840 / 560);
100 kg or more – 1600 g (960 / 640).
Thus, a person with a body weight of 95 kg for 1 day can eat, for example, 400 g chicken fillet, 2 eggs, 1 pack of skim curd and 3 servings of salad or stewed vegetables for 180-200 g each. The main thing is to observe proportions.
From the products listed in the table, you can prepare a variety of dishes: soups, casseroles, stuffed vegetables, stew, salads. Acceptable methods of cooking – cooking, stewing, baking in the oven, cooking in a double boiler or multivark. Fry food is absolutely impossible. To avoid burning food in the oven, wrap it in foil or lubricate the bottom of the dish with vegetable oil with a brush.
During cooking, a minimum of salt is used (0,5-1,5 teaspoons per day, depending on the body weight of the person). It is impossible to refuse salt at all, especially in summer – this is fraught with violations of electrolyte balance and dehydration of the body.
The daily diet should be divided into 5-6 servings and sit at the table every 2-2,5 hours. It is best to purchase plastic food containers with a twist cover to comfortably eat at work. You can not allow long breaks and severe hunger – the more stress the body feels, the more reluctant it part with fat, and the faster it reserves it after exiting the unloading regime.
From drinks are allowed tea, coffee, herbal infusions, mineral and plain water. Alcohol is banned during a low-carb diet. Drink only when you are thirsty, and just as much as you want. You can add a lemon to the cup, and sugar or substitutes – categorically not. Substitutes are even more harmful than sugar: receptors in the language feel sweet, the brain understands that you eat carbohydrates, and anticipates a portion of glucose. But its release into the blood does not occur, and the brain is taken to terrorize the gastrointestinal tract, sending signals to produce gastric juice and enzymes in order to quickly digest carbohydrates. But there is nothing to digest.
To replenish the body's needs for fats during the pulse protein-vegetable diet, take 1 tablespoon of high-quality olive, linseed or other useful vegetable oil a day or fill it with a salad. This is better than to subject fats to heat treatment. It is impossible to completely reject them, since fats participate in the metabolism of many useful vitamins and trace elements, without which skin, hair and nails are damaged, not to mention health in general.
During the entire discharge week, it is necessary to maintain moderate physical activity: walking in the fresh air, doing exercises. If you feel well, allow more intensive training.
To the allowed products are added cereals, lean meat, ocean fish, legumes, macaroni of solid varieties, starchy vegetables, fresh fruits and berries, juices and fruit drinks, low-fat cheeses in small volumes. The caloric content of the diet should still be monitored, it is this circumstance in itself that will push you towards choosing lighter and more useful products.
The sugar, bread and any confectionery, fried delicacies, fast food, salty snacks and snacks, mayonnaise sauces, sausages, sausages, bacon, smoked chicken and other groceries remain under the ban. It is advisable generally to buy in the store only ingredients for cooking, and never – ready-made products.
I can not last a week, I'm hungry to eat – what can I do? If on a protein-vegetable diet you experience a constant feeling of hunger, weakness and headache, even on 3-4 day of unloading regime, then the caloric intake of the diet is not chosen correctly. Increase protein volume by 20-30%. It did not help – increase the volume of carbohydrates by the same proportion.
And can I eat less protein, and more vegetables – they are three times less caloric, so I at least nayemsya! No you can not. This diet refers to low-carbohydrate regimens, the purpose of which is to stimulate the body to burn fat deposits to fill the energy deficit. If the brain will get enough glucose with each meal, then it will never get to the fat stores. Well, if there are too many carbohydrates, their excess will be deposited in the depot. Proteins almost never turn into fats, their body uses as a building material.
I have kidney disease (liver, digestive system, endocrine system . ) – can I sit on such a diet? Absolutely not. People with chronic diseases should start losing weight from a visit to a therapist and an endocrinologist, taking tests and passing necessary examinations. Low-carb diet in any case is not suitable for those who have problems with kidneys and liver – this is due to the peculiarities of protein processing and the consequences of splitting fatty deposits (acetone, ketone bodies).
How many kg can I lose per week on a low-carb diet? It depends entirely on the initial body weight, sex, age and metabolism of a particular person. A man can lose such a diet for the first week to 8 kg of weight, a woman – up to 6 kg. Consider that the fat in this figure will account for no more than 60%.
I successfully lose weight on the unloading regime, and then on the supporting one I almost completely return the weight that was dropped. What's wrong? Either you jump on food, or make a diet mainly from high-calorie foods, although your portions remain the same in weight, or abuse salt, and then the reason for the accumulation of excess fluid.
I alternate the unloading weeks with the supporting 1 mode: 1 for several months, with the slowing down of the rate of weight loss. What to do? First, recalculate caloric intake based on the weight achieved. Secondly, to increase physical activity. If these measures do not help, alternate one week of release with two supporting ones, so that the body can learn to wean from restrictions and return the main energy exchange to a normal level. This technique helps to get out of the so-called "plateau" in the process of losing weight.
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Cabbage soup with fresh cabbage and egg
Chicken or turkey fillet – 600 g;
Bulgarian pepper – 1 pcs .;
Greens and spices to taste.
Cook the fillet 15 minutes, remove and cut into portions slices, return it back. In the boiling broth, place finely chopped cabbage, chopped onions and sweet peppers, grated carrots on a large grater. After 5 minutes add the crumbled greens and tomatoes, salt, wait for the boil and beat into the soup raw eggs one by one, immediately spilling them with a fork to get long flakes. Cook the cooked soup under the closed lid for a few more minutes. This light, colorful soup is good both hot and cold: the next day, when infused in the refrigerator, it becomes even more delicious.
For a low-carb diet, this dish is just a find, you can eat several portions throughout the day without violating the rules of the unloading regime.
Young zucchini – 1 pcs .;
Chicken fillet or white fish – 200 g;
Cottage cheese fat-free – 200 g;
Dill greens – 1 bunch;
Salt – 0,5 a teaspoon.
Wash the squash, cut along and take out the spoon with a spoon to get a semblance of two boats. For the stability of the bottom, cut a few millimeters of peel from the outside. Extract the pulp finely chop, add to it cottage cheese, crushed garlic, diced raw fillets, egg white, dill greens, salt and pepper. Thoroughly mix and stuff the received weight of the boat. Bake in a heavily heated oven for 20-25 minutes, laying zucchini in a greased with vegetable oil form. For 5 minutes until ready, grease the dish on top with the remaining yolk – so you get an appetizing color and a pleasant crust. Stuffed zucchini can be served in a warm and chilled form.
Even if you eat both portions for one day, this will not contradict the principles of a low-carb diet, since the main nutritional value of the dish is formed by proteins.
Layered chicken salad with mushrooms
Chicken fillet – 250 g;
Fresh champignons – 250 g;
Natural low-fat yogurt – 2 st. l .;
Mustard – 0,5 tsp;
Lemon juice – 1 tsp;
Fillets boil for 15 minutes, cool, disassemble with hands on fibers. Eggs boil hard and separate the proteins from the yolks. Champignons cut into thin plates, chop the onion very finely, send everything in a pan with non-stick coating under the closed lid for 10 minutes, then cool. Prepare a dressing for a salad: mix the yogurt with lemon juice, mustard, salt and mashed yolks. This sauce in color and consistency is very similar to mayonnaise, but it differs more fresh, bright taste and meager caloric content. Collect the dish: on the bottom of the salad bowl lay the fibers of the boiled chicken, smear with sauce, spread the mushrooms with onions from above, again season with sauce and finish the composition with grated egg yolks on a large grater. If desired, decorate the salad with herbs and fresh vegetables, let it soak for half an hour in the fridge.
The dish is ideally suited for unloading mode within the impulse low-carbohydrate diet, since it practically does not contain carbohydrates as such. However, some people have difficulty in digesting fungi. If you are one of them, do not pamper yourself with this delicious salad more than once a day.
Spicy appetizer of cucumbers
Fresh cucumber – 6-8 pcs .;
Garlic – 2-3 tooth;
Ground coriander – 1 tsp;
Red hot pepper – on the tip of the knife.
Vinegar essence 70% – 1 tsp.
Cucumbers cut into small portions, onions – thin semirings, carrots – straw, dill and garlic finely chop. Carrot and onions remember with your hands, mix all the vegetables in a jar or plastic container, add salt, vinegar and spices, close and shake thoroughly. Leave the dish to be marinated in the refrigerator for the night.
Caloric content of this snack does not exceed 20 kcal per 100 g, because it is based on fresh cucumbers. When you sit on a low-carb diet, it can be very difficult to force yourself to eat another piece of boiled chicken or fish – fresh, dry and orderly bored during weight loss. Try to eat protein foods in a snack with such cucumbers – it's much nicer, just do not get carried away, because they contain salt, and vinegar and spicy spices arouse appetite.
Rigid diets are almost useless for anyone, because a cardinal and abrupt diet change leads to serious stress and negatively affects the mood and well-being. Women always want to quickly lose excess pounds before a solemn event or before the beach season.
Methods of nutrition, allowing you to lose a week before 10 kg, are designed for those who have about 30% excess weight. If you do not have enough 2-3 kg before the cherished ideal, you should not consider this variant of weight loss, it is better to pay attention to unloading days.
A diet lasting a week is a wonderful solution to the eternal problem! Scientists have proved that it is this term that the body needs to maximize the positive effect of experiments with weight loss. At first glance, this is not a long time, however, from the psychological point of view, it has a great deal.
Unloading days are not just a way to lose weight, they can be used to improve the body, to get rid of various diseases, to treat hypertension. Determined with a specific weight loss program, it is necessary to take into account personal preferences in food. So, if the rice is disgusting, then do not "sit down" on the rice diet.
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The information on the site is intended for acquaintance and does not call for independent treatment, the doctor's consultation is obligatory!