This sys­tem will help you main­tain your progress.

A per­son gains weight when the body expe­ri­ences a reg­u­lar calo­rie sur­plus. This means that more ener­gy from food is accu­mu­lat­ed than con­sumed.

These extra calo­ries are stored as fat. The extreme calo­rie deficit that is cre­at­ed in the ear­ly stages of extreme diets leads to loss of water and mus­cle mass. This hap­pens because nutri­ents from mus­cle fiber are more acces­si­ble than fat reserves.

When the body real­izes that it can no longer draw ener­gy from mus­cles, then fat comes into play. This explains the phe­nom­e­non when, dur­ing a long and strict diet, a high per­cent­age of sub­cu­ta­neous fat in the body remains, despite a low over­all body weight.

Pro­tein-car­bo­hy­drate diet for weight loss

To pre­vent the body from los­ing mus­cle, which is espe­cial­ly impor­tant for pro­fes­sion­al body­builders, a spe­cif­ic diet was invent­ed. It allows you to con­sume both pro­teins and car­bo­hy­drates, but breaks the diet down by day.

The clas­sic 2–1‑1 scheme pro­vides the fol­low­ing nutri­tion:

  • Day 1 – pro­tein: pro­tein is con­sumed at the rate of 3 grams per 1 kilo­gram of weight. Car­bo­hy­drate prod­ucts are not includ­ed in the diet. The excep­tion is fiber, con­tained in green veg­eta­bles in the amount of 50 grams of car­bo­hy­drates;
  • Day 2 – pro­tein: repeats the first day;
  • Day 3 – car­bo­hy­drate: the amount of pro­tein is reduced to 1.5 grams per 1 kilo­gram of weight, and car­bo­hy­drates are cal­cu­lat­ed from the ratio of 4 grams per 1 kilo­gram;
  • Day 4 – mixed: a day of prop­er nutri­tion bal­anced in pro­teins and car­bo­hy­drates.
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    ​What can you eat?

  • Squirrels: low-fat dairy products, low-fat fish, seafood, meat, poultry, legumes, chicken eggs, quail eggs, nuts;

  • Carbohydrates: vegetables and greens (except for potatoes, pumpkin), fruits (except for banana, grapes), bread and pasta from durum wheat, oatmeal, buckwheat, brown rice;

  • How­ev­er, this diet does not have sig­nif­i­cant advan­tages over the clas­sic low-calo­rie diet with ade­quate pro­tein intake. When choos­ing a diet, always remem­ber that the best one for you will be the one that you can stick to for as long and com­fort­ably as pos­si­ble.

    ​Read also: What will hap­pen to a man’s body if he eats only veg­eta­bles and fruits every day?

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