Features diet
If you have at least some practition experience diets or try to adhere to rational nutrition, then you should be known that all experts recommend separating protein and carbohydrate food. How it happened that the diet can combine these two incompatible groups of products? Diet protein carbohydrate alternation (bus) is suitable and fans of protein protein food and those who are convinced that without glucose and carbohydrates, the full work of the brain is impossible. Bush, instead of choosing from «two evils», It proposes to receive the most useful components from two main components of full nutrition - discharge extra pounds, while maintaining a great mood, vigor and activity. That is, in fact, you remove excess fat and water, strengthening muscles.
The presence in the diet of carbohydrates does not mean that it can be embroidered with pastries and confectionery products - sugar and starch can be obtained from more «Healthy» sources. Such sources are whole grain products, fruits, berries, vegetables and cereals. Choosing a diet for «Belkovy» days, you also need to carefully approach the choice of products, giving preference only the most fresh and low-calorie.
Mechanism diet
Diets of protein-carbohydrate alternation are especially popular among athletes, because it is ideal for training and quickly obtaining a beautiful muscle relief. Many professional athletes who are perfectly disassembled in the anatomy and body functionality, even developing corruptive bush strategies providing for double protein or carbohydrate days and a special calorie counting system.
The four-day bus cycle is very popular and from the Khanter's base diet, described below is characterized by a high content of protein products. It is perfect for «Trial race», If you want to understand and experience the effect of a diet on your own experience.
A four-day bush diet looks like this:
- 1 day - protein (calculation of 3-4 g of protein per 1 kg of desired weight, that is, if you weigh 70 kg, and you want to come to the 65 kg indicator, then the protein calculation is carried out for 65 kg - this is about 250 g of protein per day);
- 2 day - protein (on the same principle as the first);
- 3 day - carbohydrate (calculation 5-6 g of carbo per 1 kg of desired weight). In the morning, drink a glass of pasteurized milk of medium fatty, for dinner eat a protein dish (boiled egg or homemade medium fatty cottage cheese);
- 4 day - mixed (calculation 2 g of proteins and 2 g of carbohydrates per 1 kg of weight to which you want to come).
The four-day cycle can be repeated to achieve the desired result, but not more than 12 times in a row, otherwise you can disrupt the metabolism.
It is recommended to choose low-fat fresh meat, chicken, turkey and fish. As added fats - vegetable oil (corn, hemp, olive). You can drink simple non-carbonated water to 2 liters per day.
Diet Buch for 30 days
Our site mentioned above about the Basic Diet of Hunter, and now tells about it in more detail. She developed a recognized specialist in sports nutrition Jason Hunter, and a diet instantly gained popularity first in the West, and then all over the world because of its effectiveness and simplicity.
If you clearly stick to the diet, weight loss will be about 7 kg, but this indicator depends on how much excess fat is contained in the subcutaneous layer of losing weight - the more fat, the more kilograms will be able to reset. The buch was designed not only for healthy people with overweight, but also for diabetics (in both cases need a preliminary consultation of the therapist). Also, take into account the intensity of physical exertion.
The 30-cylinder diet is to use low-fat species of meat, birds and fish, fruits, vegetables, rich in fiber grain and large amounts of water without gas. The most pleasant thing in this diet is that it does not require the strictest refusal from one of the groups of products than other ways of weight loss can boast. The body fully gets all the necessary components and does not have discomfort, gradually and imperceptibly getting rid of fat stocks.
The scheme of the boch diet for 30 days is as follows:
- 1 day - carbohydrates to stimulate metabolism.
- 2 day - low-carb food for the concentration of the body on protein processing.
- 3 day - proteins rich in proteins, as well as some leafy vegetables containing starch.
Repeat this three-day scheme for 30 days. As a result, you will succeed in 10 pure carbohydrate, protein and low carbon days.
Every day you need to drink a minimum of 1.5 liters of water without gas. It is recommended by small portions of 200-250 g 5-7 times a day with an interval of 3 hours. This method will allow evenly burning calories and maintain the optimal metabolic mode.
What products are suitable for a boch diet
No matter how seductive «carbohydrates», This does not mean at all that you can enjoy sweets and buns. Optimal option - products with an average and low glycemic index, or so-called complex carbohydrates. They are absorbed slowly, gradually saturating blood glucose.
Products containing complex carbohydrates:
- grain porridges;
- leaf vegetables;
- beans;
- pumpkin;
- Bulgarian pepper;
- Pasta of solid wheat varieties;
- eggplants;
- any greens;
- mushrooms;
- whole wheat bread;
- dried fruits;
- asparagus.
Protein products:
- Cheeses of fatness up to 30%;
- low-fat cottage cheese;
- egg whites;
- nuts;
- White meat (chicken breast);
- non-fat fresh fish;
- Seafood (mussels, squid, rapana).
Some cereals are useful not to cook, but soak overnight in boiled warm water, but to eat raw. Salt consumption is better limited, but sharp peppers can accelerate metabolism, but people with problems digestion better not to use it at all. In protein days, you can diversify the diet with fresh cucumbers, greens and leaf salad.
Salads and porridge should be filled with vegetable, and not butter. Cannabis oil is very useful, but you can only add it to cold food. It is better to use not sunflower, but olive, linseed or corn oil of cold spin. Ideally, the dishes should be prepared for a couple, cook or bake without fat.
If you want to achieve effective weight loss and decided to try the boob diet, do not neglect by physical exertion! Even 30 squats per day or jog in the evening after work will bring much more benefit in combination with a competently composed diet. In this you will see for a few days a diet, feeling easier, beyond and happier.
