Diet alternation: advantages and disadvantages

What is the alternation diet? Why has it become so popular in recent years among not only athletes, but also ordinary people? Now we'll figure it out. Diet alternation - this system of nutrition, which is divided into several stages. As a result, the consumption of nutrients alternates in stages. In this article we will consider different types of such diets. Also describe the most common recipes that will not harm your body.

Carbohydrate interleaving

So, what is the diet of carbohydrate alternation? Now we'll figure it out. The alternation diet is becoming very popular today not only among athletes. We all know that when we sit on a single food system for a long time, our muscles become sluggish. Since the absence of carbohydrates deprives them of elasticity. Although these trace elements are needed by our body in the same way as others, but only in moderation. And if we exclude all fats from the diet, our body will weaken and will not be able to withstand physical exertion. Also it will lead to fragility of hair, flabby skin.

In addition, low-carbohydrate diet does not bring any pleasure. As a result, you will stop losing weight. Then your body will no longer look taut, and the skin is healthy. Do not forget that a low-carb diet is contraindicated for fat people because they produce a large amount of insulin in the body.

Diet. Alternation of days (protein and carbohydrate). Basic principles

The food system got its name due to the fact that it is being manipulated with carbohydrates. The diet is divided into several cycles. One can last from four days or more. During the cycle, you need to strictly regulate the amount of food you eat. In the first 2 days the intake of carbohydrates should be half the usual. On the third day the amount of carbohydrates can be increased up to three times. But it is necessary to reduce the amount of proteins. For 4 days, the intake of protein and carbohydrates should come back to normal. Now they need to be used in the same doses.

In the first two days your body stops receiving glycogen, and its stores are depleted. In this case, he begins to intensively spend already accumulated fats. And by the end of the second day, they have come to the full development for the allotted period. But remember that you can not abuse this diet in any case. Otherwise, exhaustion may begin. It can also happen that the body begins to experience stress. Then the remaining fats will accumulate "in reserve". In this case, the body will spend its muscle mass on the cost of its activities. As a result, the body can lose its bumpiness.

That is why on the third day of the cycle, carbohydrate intake reaches its maximum. It is necessary to accumulate them in the body. But it is impossible to replenish the amount of lost glycogen in one day. Therefore, on the fourth day the amount of carbohydrates, although falling, but still remains moderate.

Exercise during diet alternation

Thanks to the diet, metabolic processes are increasing, and the body does not have time to get used to any one caloric system. Also, thanks to this principle, you can allow physical activity. This will greatly enhance the tone of the body. But you should choose the right day when you need strong training. Many experts believe that they are the third. But such an approach is fundamentally wrong. Since in this period you are just beginning to saturate the body with carbohydrates after a two-day fasting. To strengthen training is best to start the end of the fourth day. During this period, the body is saturated with carbohydrates and can safely spend them, turning into muscle mass. If you are aiming for a relief inflated figure, then you need a carbohydrate intake. In training, this will allow you not to waste muscle mass, but, on the contrary, to increase it by spending storage fats.

Menu for the first two days

Now consider the menu of the alternation diet. Initially, meals should be at least six a day. In the morning, you can eat a vegetable salad that does not contain starch, adding one spoonful of oil.

With this dish you need to eat three yolks and four squirrels. During the second reception you can drink a protein cocktail. Cook it only on low-calorie milk. In the third meal, eat the chicken breast. Also use one grapefruit. On the fourth method, boil a bean and a piece of beef. At the fifth meal, eat a salad, the same as you prepared for the morning. Also add white fish fillets. And for the sixth time, drink the same protein cocktail. For those who do not know how to cook it, we will now tell you.

First, take two hundred grams of cottage cheese, two hundred milliliters of milk, some oatmeal and add your favorite fruits. If desired, you can also add spices such as cinnamon. But this is optional. Blend all ingredients well in a blender until smooth. That's all, the cocktail is ready. So, as described above, it is worth eating the first two days.

Menu on the last two days

The third day of the diet is high-carbohydrate. The number of meals is limited to five. Therefore, in the morning you can eat a porridge with three proteins. At the second reception, you can cook yourself a plate of any rice with chicken fillet. Plus a piece of bread coarse grinding. During the third meal, eat solid pasta. On the fourth one again a handful of boiled rice and half cooked chicken fillet. For the evening, prepare several pieces of bread and white fish fillets.

On the fifth day, carbohydrates should be consumed in small doses. Food intake will also be no more than five. In the morning, cook yourself oatmeal with raisins and three squirrels. The next meal is a protein cocktail with three slices of bread. Then boiled rice, chicken fillet and vegetable salad. During the penultimate reception, you can eat a vegetable salad, fish fillets and three slices of bread. For the latter, only a protein cocktail is suitable.

Advantages and disadvantages

Four days of the alternation diet is not an absolute dogma. The number of days can be selected individually for you. Many athletes take five days of protein, and in the past two days, load the body with carbohydrates. You can do it differently.

The alternation diet has another undoubted advantage. It consists in the fact that with such a system of nutrition the mental state remains normal. Many who have been on low-carb diets know that they have to give up their favorite foods. Which, of course, very depressing. And with carbohydrate alternation, you have to suffer only a few days. Then you can afford your favorite sweets, but, of course, in moderation.

Well, and most importantly - is that the diet really works, and not just for athletes.

If we talk about shortcomings, then such food can cause headaches and nausea. Also the nutrition system BUCH can provoke the development of various diseases, for example, diabetes or heart disease, kidney.

Protein system

Diet-alternation of protein products works on the principle of carbohydrate. Only the emphasis is on food with a high protein content. In this food contains a large number of amino acids.

They help to break down the stored fats. Thanks to this diet, the muscles become more elastic and durable. But it is worth remembering that a large amount of protein food contains a lot of fat. Therefore, you must choose products with a minimum of its content.

These include chicken white meat, low-calorie cheese, low- fat milk, chicken proteins, sea fish fillets. Such a diet is suitable for young people who lead a lively lifestyle. Lovers of meat will feel good with such a food system.

Powered by Dukan system

Dyukan diet is a food system, in which the menu can be thought through independently. Everyone can choose dishes individually for themselves. But remember what kind of diet you choose, the amount of clean water consumed per day should be at least two liters. The second phase of the Ducane diet is called alternation. It consists in the alternate adoption of protein and protein-vegetable foods. Scheme alternation can be selected for yourself, depending on the characteristics of the body. One day can be a protein diet, the second - protein-vegetable. You can alternate two in two. Recipes for the Duckan's "Alternating" diet are simple (some we'll discuss below).

During this phase, you should not eat foods that contain starch. Any cereals, pasta, potatoes, all beans are forbidden. You are allowed to eat cucumbers, tomatoes, lettuce, greens, carrots and beets, but only in small quantities because of the high content of sugar in their composition. You can also eat zucchini, eggplant. It is recommended to dress salads with olive oil or low-fat sauces. When you cook food, use sugar substitutes. It is allowed to add spices to the dishes.

Citrus fruits can be eaten in any quantity. It is forbidden to eat grapes, bananas, avocados and other high-calorie fruits. You can drink tea, coffee, but only without sugar. It is strictly forbidden to eat any dried fruits. You can add soy sauce to salads.

During the second phase of the diet, you can increase the amount of bran or buckwheat (who that loves) to two tablespoons a day. Buckwheat can be cooked on milk, on water or simply steamed. If during a diet you feel that constipation begins, then try once a day to eat a spoonful of bran.

With the diet, the use of dairy products is permitted. But you can not persevere with them, so that stasis does not start in the body. Therefore, not more than one kilogram per day is enough. Be sure to include in your daily routine a daily walk for at least half an hour.

If you chose this diet, then be prepared for the fact that you will lose weight slowly. Few people know that eating vegetables leads to a delay in moisture in the body. And protein food, on the contrary, is good for removing water from the body. There may be a slight pause in weight loss, but do not worry. Since protein days will accelerate the process.

Dukan. Diet "Alternation": recipes

First, let's talk about how white fish are cooked in Taso sauce. For cooking, you will need:

• Seasonings for fish;
• 0.5 kg of white fish;
• Art. A spoonful of Taso sauce and soy sauce;
• A spoonful of lemon juice;
• 0.5 teaspoons of sugar substitute.

Preparation:

1. Gut the fish, cut into pieces.
2. Prepare the marinade. Mix the sauces and juice. Add the sugar substitute.
3. Pour the fish with marinade. Put in a cool place for 60 minutes.
4. Then sprinkle with seasoning. Bake in the oven for 30 minutes.

Now consider another recipe. Tell you how to prepare cottage cheese casserole. To create such a dish you will need:

• Two st. Spoons of oat bran;
• Five eggs;
• 400 grams of fat-free cottage cheese;
• 100 ml of milk;
• Coconut shavings for decoration,
• 2-3 teaspoons of natural sweetener.

Preparation:

1. Separate the proteins from the yolks. The latter will not be needed.
2. The sugar substitute is dissolved in warm milk.
3. Then mix the resulting composition and cottage cheese with a blender. Whip the whites until the peaks.
4. After carefully enter them into the total mass.
5. Fill the mold with a mass. Send it to the oven for fifty minutes.
6. Decorate the finished product with shavings.

Cutlets from pink salmon

Continuing to describe the recipes Dukan diet "Alternation", let's talk about cutlets from pink salmon. For cooking, you will need:

• 150 grams of smoked chicken;
• One can of pink salmon;
• one egg;
• Art. A spoonful of soy sauce;
• Seasonings for fish;
• 125 grams of tofu.

Preparation:

1. Mix all ingredients in the blender.
2. From the received mass make balls.
3. Cook in the microwave for five minutes.
4. Serve with soy sauce.

Advice

What is worth knowing for those who are interested in Dukan, the "Alternating" diet (the menu will be discussed below)?

During the diet, as we have already found out, will have to consume a large number of vegetables. As we know, there are useful substances in raw foods. But you will not stay long on them. Therefore, it is permitted to subject the vegetables to any heat treatment other than frying.

And in general, during the diet is not recommended to fry any other products. You can only cook, stew or cook for a couple. Of course, it is desirable to load the body with occupations in the gym. Otherwise, weight loss will occur much more slowly than we would like. If you do not have time to visit the hall, you can give time to physical stress at home. This also helps to lose weight more intensively.

With the Ducane diet, there are no restrictions on the number of meals per day. The dietician and the founder of the diet is sure that there are as many times as the body will require. But you can not overeat. Otherwise, you will not lose weight, but acquire it.

The BEECH menu

We figured out what a Ducane diet is "Alternating." The menu is now considered. Calculated for 4 days. You can correct it by increasing or decreasing the days.

The 1 st day. Vegetable. For the morning cottage cheese. Then knock cabbage with sausage. In the afternoon you can two sweets. In the evening it is allowed to eat chicken with vegetables.

The 2 nd day. Protein. For the morning cottage cheese. For dinner, chicken fillet with lean yogurt. After a couple of hours, cook the cottage cheese casserole. For the evening, make a cutlet from salmon fillet and curd casserole.

The third day. Vegetable. Porridge is at your discretion. Happy salmon cutlet with salad. For a mid-morning snack you can drink tea without sugar with profiteroles. For the evening sweet pepper with two sausages and tea with profiteroles.

4 th day. Protein. In the morning, low-fat cottage cheese, coffee with a sandwich of sausage and cheese. During the day you can bake chicken pancakes and use half a liter of kefir. A couple of hours allowed to drink tea with two sausages. For the evening, chicken broth with a sandwich.

Conclusion

Summing up, we can safely say that the diet of protein-carbohydrate alternation (BUD) is the most optimal for those who want to quickly lose weight and get a beautiful tightened body without much stress for the body. It is worth remembering that the key to success is to strictly adhere to the system. And, of course, physical exercises are mandatory.