Popular Diets: Protein-Carbohydrate Alternation System
Protein-carbohydrate alternation is a system that allows you to get rid of extra pounds quickly and with a long-term effect. It consists in repeating one after another 4 days: 2 protein, 1 carbohydrate, 1 mixed.
1 and 2 days - a minimum of carbohydrates and a maximum protein.
Day 3 - minimum protein and maximum carbohydrates.
Day 4 is the average day, and yet try to eat more carbohydrates than protein.
Feeding on this simple scheme can be as long as desired - until the cherished figure on the scales. Let's consider in more detail each of the days.
1 day - albuminous
You need to calculate the amount of protein you need in grams, based on the formula: 3 multiply by your desired weight in kilograms. For example, you dream of weighing 50 kilograms. According to our formula, you need 150 grams of protein for the whole day. These are low-fat varieties of meat, fish, poultry, skimmed sour-milk products.
Foods rich in carbohydrates are completely excluded. Carbohydrates are allowed only those that are part of the protein food. In total, they should not be more than 20-25 grams per day. Fats - just not more than 25 grams.
2 day - albuminous
Duplicates power for 1 day. If you follow the calorie, then your daily diet should fit in 1200 - 1500 kcal.
3 day - carbohydrate
You need to calculate the amount of carbohydrates you need in grams, based on the formula: 4 multiply by your desired weight in kilograms. For example, you dream of weighing 50 kilograms. According to our formula, you need 200 grams of carbohydrates for the whole day. This is fruits, vegetables, cereals, flour. It is allowed a little chocolate, sweets, but within 1200-1500 kilocalories.
Consumption of protein foods is reduced to a minimum (up to 1.5 grams), but the last meal should be strictly protein (milk, cottage cheese, cheese, kefir). The fat should be about 30 grams per day.
Day 4 - normal day (averaged)
Alternatively, you can eat, as in the 3rd day. Or on your own. The main thing is that the calorific value does not exceed 1200 kcal.
Contraindications: before using the diet, consultation of a specialist or a nutritionist is necessary.
