Under the heading Diet: Fruit diet
Overdo the diet, which is too low in carbohydrates, you can lose in the process of "drying" too much muscle. But even if you managed to save them, it is still your appearance does not inspire optimism you - flat, long ago exhausted glycogen muscles look flat and flabby, I'm not talking about mental concentration and good humor - as you know, in the absence of carbohydrates in the diet and so with other serious problems may occur. Finally, in the choice of food "nizkouglevodka" also imposes severe restrictions, and you have cast off the table not only sweets and flour products, but also starchy carbohydrates (cereals, bread, potatoes, bananas), and that the most sad, even fruit.
On the other hand, low-calorie diet, when the foundation of your diet are complex carbohydrates such as rice, buckwheat and potatoes, as well as low-fat protein like egg whites, chicken breast, lean meat and fish is also not a gift. Lack of fat in the diet can result in excessively dry skin, brittle hair and nails. On the other hand, in terms of taste low-fat diet - not too pleasant. Moreover, such a diet is usually considerably slows down the metabolism, which is why the user often has to eventually cut down excessive number of calories consumed and still suffer defeat in the battle against fat. Finally, many people, especially those who have a natural tendency to gain weight low-carb diet is not suitable in principle, since these organisms possess the so-called human insulin insensitivity, ie produce too much insulin - a hormone that promotes fat storage.
That is why in recent years athletes and professional actors, if necessary, drop weight are increasingly began to turn to the so-called carbohydrate diet alteration. Why it got its name? Everything is simple: the fact that the main role in this diet is given a constant manipulation of the amount of carbohydrates consumed. Suppose you attach yourself to losing weight for two months. This segment you divide by four-day cycles. The first and second days of the cycle - low-carbohydrate, protein intake level of 3-4 grams per kilogram of body weight, while the consumption of carbohydrates is 0 and 5 grams. Third day - high carbohydrate, carbohydrate consumption may reach 5.6 grams per kilogram of body weight, while protein intake can be reduced to 1-1, 5 grams. The fourth day - moderate: protein intake - 2-2, 5 grams per kilogram of body weight, carbohydrates - 2-3 grams.
How does your body behaves in these four days?
During the first two days of low-carb body almost completely deplete glycogen stores. Simultaneously with this coating begins to energy consumption of the new "fuel", i.e. fat. After almost complete depletion of glycogen reserves by the end of the day of the second process using a low-carbohydrate fat as an energy source reaches maximum. However, to continue such a diet is by no means impossible, as a result of carbohydrate depletion has received a lot of stress the body can "switch" in the emergency mode and start saving fats as anti-stress "cushion" to cover the energy and will to let the least valuable in his view of matter - namely, muscle cells, i.e. that same muscle mass, which gives elasticity body and good looking skin.
Just to make this not happen and provides high carbohydrate day. On this day, you dramatically increases the intake of carbohydrates, while retaining the old calorie. To accomplish this, you trim protein intake, and the amount of fat consumed is minimized. After receiving such therapy carbohydrate, the body to be "confused", that is, continue to use energy as fat, while disposing of glycogen in the muscles and liver. But to replenish glycogen stores is almost impossible for one day, so the carbohydrates consumed in a 4-day cycle, but more moderately. After those four days, the cycle is repeated.
The weight of the body changes as follows: the first two days of carbohydrate depletion may lose 0, 5-1 kg, and even on the third day, when you eat a lot of carbohydrates, the process continues. By the evening of the fourth - the morning of the fifth day of a significant portion of the lost weight back, but do not worry. The fact that those carbohydrates that you ate, resulted in a delay in the body of water (1 gram of carbohydrate binds 4 grams of water) and newly recruited program - not fat. By the morning of the sixth day (the second day of the second microcycle) you will weigh as much as weighed prior to carbo-loading.
The advantages of this system are obvious. First of all, this diet allows you to quickly 'unleash' metabolism, and the adaptation to a particular caloric happens. Apart from that you constantly maintain a sufficiently high physical tone and may from time to time to carry out intensive physical training. Speaking of 'shock' training. The famous Bill Phillips advises conduct such training in the days of high carbohydrate intake. I think this position is wrong. If after two days of carbohydrate depletion you eat carbohydrate-rich breakfast and go to the gym, it is unlikely that you will experience a significant burst of energy due to the fact that the glycogen stores in the muscles and liver are replenished slowly enough. I think that the evening high carbohydrate day you'll still not in good shape. In my opinion, the ideal time for such training - the morning of the fourth day microcycle. However, experimenting, you'll see it yourself.
In addition, regular 'a pop' of carbohydrates in the diet does not allow the body to use muscle as fuel, which is extremely important, because excessive loss of muscle mass turns 'fallen asleep' metabolism, so that you seem to be completely stop eating and still not lose weight.
Another plus carbohydrate diet interleaving is that it allows you to maintain a high mental tone. When you sit on a diet and you know what will be deprived of certain products of two or three months, you are terrified. It's quite another thing when you just plan your menu and eat certain foods on certain days. In the end, those who have a rigid diet, know that part of the 'pull' to something forbidden, not because that really want it, but because you can not afford it.
Well, the third benefit of this diet is that it works! And it works 'by 100'! Below is a diagram of an exemplary power to all four days of microcycle. At the same time I want to note that the selection of the products, caloric, the frequency of meals, especially individual and dictated by circumstances such as sex, age, personal preferences, finally.
Standard menu:
1-2 days of the cycle
1 meal: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 eggs, low-fat cottage cheese.
2 meal: chicken breast, steamed vegetables or a cup of beans, beef.
3 meal: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 pieces of fish.
High carbohydrate day
1 meal: a cup of oatmeal with raisins, whole grain.
2 meal: a plate of brown rice or regular, 1/2 chicken breast, lettuce.
3 meal: a portion of pasta from durum flour with low-fat dressing.
Day of moderate carbohydrate intake
1 meal: a cup of oatmeal with raisins, low-fat cottage cheese.
2 meal: a portion of rice, chicken breast, vegetable salad.
3 meals: 3 slices of bread, meal, vegetable salad with fish.
In conclusion I would say that the four-cycle repetition carbohydrate diet alternation - not a dogma. Many of the "slimming" successfully modify this scheme, for example, for five consecutive days, Monday through Friday, 'sit' with no carbohydrates, and then at the weekend 'loaded' or carbohydrates - in the first three days of applying so-called carbohydrate 'exhaustion', and then for an additional two to three days - carbohydrate 'load'.
The same thing happens with the manipulation of the main components of this diet - carbohydrates and proteins. Someone for example, consumes every day the same amount of protein, trimming or raising only carbohydrate intake. In addition, it is not necessary to adhere permanently to the same caloric content: in the high carbohydrate days can significantly reduce the amount of calories by reducing consumption.
This theme can be developed to infinity, because the body of each person is unique: someone enough and two days to properly 'progruz' carbohydrates after a week of 'exhaustion', and someone, and three will be enough. One conclusion: try to use this information to find a scheme that will work for you. And then, I'm sure you will become the most ardent supporters of the diet of carbohydrate alternation.