Carbohydrate diet for weight loss: menu for every day

“Space diet” by Sergei Sivokho: without denying himself anything, the comedian lost 42 kg in 3 months

In the fight against excess weight and for losing weight, women are ready to spend months on all kinds of diets. One of the diet options that is especially popular among women losing weight is a diet that involves a carbohydrate “eating pattern,” since carbohydrates are an essential source of energy for any body.

A carbohydrate diet for weight loss for every day involves the use of carbohydrate-rich foods in the preparation of menu components. Next, we looked at which food groups contain carbohydrates and how they act on the body.

Carbohydrate diet: who is it suitable for?

One of the newfangled weight loss diets that is gaining increasing popularity on both sides of the ocean is the carbohydrate diet. It allows you to get rid of both a few unnecessary kilograms and makes it possible to lose weight more significantly - by 10, 15 and even 20 kilograms. This means it will be an ideal solution for anyone losing weight.

Weight loss occurs due to the normalization and acceleration of metabolic processes, as well as by saturating the body with a sufficient amount of the necessary energy. Moreover, it is carbohydrates that give impetus to the production of a hormone called serotonin, which makes it easier to endure stressful situations, improves mood, and makes it possible to avoid depression.

A carbohydrate diet is the best option for vegetarians, as well as people who cannot eat a protein diet and eat animal products.

Duration

Since the carbohydrate-protein diet involves excluding from the menu only fats that will be replenished by the body from its own reserves, it can be quite long-lasting. But for long-term fasting, you need excellent health and a thorough knowledge of all the nuances of this weight loss technique.

• A diet for just 4 days is good for emergency loss of 1-2 kg.
• A hunger strike for a week is the best option.
• Protein-carbohydrate alternation for 10 days will ultimately give good results.
• The 14-day diet allows you to season salads with oil on mixed days.
• If you decide to fast for 21 days or longer, occasionally, but include fats in your menu: drink coffee with cream, dress salads with butter.

The protein-carbohydrate diet is so well-structured and nutritionally balanced that people stay on it for 2 months. True, nutritionists do not recommend longer: after such a long fast, you definitely need to take a break for 1-2 months.

The essence of the diet

It is a well-known fact: carbohydrates are the main source of energy for the human body. They are divided into 2 main types:

• fast (absorbed very quickly, entering the human gastrointestinal tract);
• slow (requires more time to assimilate).

The first type of carbohydrates is considered to be of little use or even harmful, because they change very quickly, turning into fat, contributing to the rapid gain of excess weight. Also, fast carbohydrates stimulate excessive insulin production, which leads to increased appetite - a person experiences a strong feeling of hunger and eats much more than the body needs.

When eating slow carbohydrates, the process of insulin production occurs slowly and gradually. Thanks to this, a person does not leave the feeling of fullness for a long time. I don’t feel like eating for several hours in a row. Eating slow carbohydrates does not provoke the appearance of extra pounds and rapid weight gain.

The basis of the carbohydrate diet is slow carbohydrates . At the same time, there are some restrictions on serving sizes and the number of calories consumed. All this allows you to achieve good results and makes the diet very effective.

General rules

A carbohydrate diet for weight loss is based on a sharp limitation or complete exclusion of simple carbohydrates from the diet and an increase in foods and dishes from them high in complex carbohydrates with a reduced intake of fat. This dietary program, which seems like a paradox to many, is based on accelerating metabolic , which is due to the relatively rapid absorption of carbohydrates in the body.
The importance of carbohydrates in human nutrition is extremely high. First of all, it is the main source of recycled energy that ensures life. The energy function is performed mainly by glucose, fructose, glycogen, sucrose and starch. An important role is played by “indigestible” carbohydrates (hemicellulose, cellulose, pectin), which stimulate the motor function of the gastrointestinal tract, adsorb cholesterol and toxic compounds, and create conditions for the normal functioning of the natural intestinal microflora.

Carbohydrates are represented by a large class of compounds and include both simple - monosaccharides and complex - polysaccharides . The effect of different types of carbohydrates on metabolism varies significantly.

Simple (quickly digestible) carbohydrates - in the body they are broken down into monosaccharides (glucose and fructose), which are quickly absorbed, and if there is an excess of them in the body and there is no immediate need for them, a complex mechanism of their conversion into subcutaneous and intra-abdominal fat is triggered. This type of carbohydrate quickly increases blood sugar levels, which leads to a feeling of fullness, which goes away just as quickly. These include honey, sugar, confectionery, sweet fruits. Such sources of carbohydrates in the diet must be limited.

Complex (slowly digestible) carbohydrates - starch, pectin, glycogen, inulin, fiber. The structure of the molecule is complex and includes dozens of monosaccharides . The process of their breakdown occurs in the small intestine quite slowly (the duration is 2-5 times longer), and the process of their absorption is slowed down by fiber. They slowly increase blood sugar levels and the body is evenly saturated with energy. It is these carbohydrates in food that should be the main source of energy and account for 95% of the daily value. These include various products containing a lot of fiber, pectin, starch (cereals and cereals made from them, white rice, whole grain bread, bananas, pineapple, grapes, dried fruits and others).

A general idea of ​​the carbohydrate content of certain foods can be obtained from the table below.

Table of carbohydrate content in food:

This list of products will allow you to create your individual dietary menu for the week every day.

The basic principles of dietary nutrition are:

• Follow your individual “norm” of carbohydrate consumption for weight loss, calculated according to the formula: 3.0 g x 1 kg of weight, proteins are not limited, fats are reduced to 75-80 g/day, mainly due to solid animal fats. The total calorie content is about 1600 - 1800 Kcal/day.
• Eliminate or sharply limit foods containing simple carbohydrates from your diet by increasing complex carbohydrates in your menu. The ratio of complex and simple carbohydrates should be approximately 95 to 5 percent.
• Practice split meals.
• The main intake of foods containing complex carbohydrates should be 1 meal in the first half of the day. At other meals it is necessary to combine proteins with carbohydrates. For dinner, it is recommended to avoid eating carbohydrates, giving preference to protein foods.
• Limit salt intake in your diet.
• Avoid snacking between meals, and if this is difficult for you, exclude flour/confectionery products from the snack menu.
• Prepare dishes using dietary methods - steam, boil, bake, stew.
• Drink at least 1.5 liters of free fluid.

Basic rules and features of the diet

The duration of the diet is 14 days - two weeks. During the first 7 days, rapid loss of body fat occurs. The next seven days provide an opportunity to consolidate the achievements of the first week.

During the 2nd week of the diet, weight loss also occurs, but the kilograms do not disappear as quickly as they do in the 1st week.

Simple but important diet rules:

• fractionally and often - this is exactly what the nutritional system of people who are on a carbohydrate diet should be (the daily diet should include at least 5-6 meals in 24 hours);
• Late snacks and dinners are prohibited - the last meal must take place no later than seven o'clock in the evening;
• the average serving size in the 1st week of weight loss is 100 g, in the 2nd week – 150 g;
• the permissible volume of drinks during one meal is up to 150 ml;
• the menu should consist of dishes prepared in the so-called “healthy way” - steamed, stewed, baked or boiled;
• after completing a two-week diet, it is recommended to give up sweets and foods with high fat content, and focus on low-calorie foods;
• It is important to introduce foods that were not consumed during the diet into the diet gradually, in small quantities.

Following the basic rules of the diet after its completion and giving up “harmful” foods and dishes will make it possible not to return to your previous weight and consolidate your gains for a long time.

Popular recipes

An ideal option for a carbohydrate diet would be recipes for vegetable stew with chicken and stewed rice with mushrooms.

Bean and tomato stew with chicken

For the dish you will need the following ingredients:

• 500 g chicken fillet;
• 150 g beans;
• 2 carrots;
• 2 tomatoes;
• 1 onion;
• garlic clove;
• 2 tbsp. l. vegetable oil.

Preparation progress:

• The beans are soaked in cold water for 2 hours, then boiled until tender.
• Chicken fillet is cut into cubes.
• Fry the meat a little in oil and transfer it to a saucepan.
• Add carrot sticks and chopped onions.
• Simmer for 15 minutes.
• Throw in beans, chopped tomatoes, grated garlic.
• Simmer until done.

If desired, you can add dill and bay leaf.

Rice with mushrooms

For preparation you will need the following products:

• 200 g rice;
• 400 g fresh mushrooms;
• 1 onion;
• frying oil;
• spices and herbs to taste.

Recipe:

• The cereal is soaked in cold water.
• Mushrooms are washed and cut into cubes.
• Mix them with chopped onions and fry over a fire.
• Drain the water from the rice and add it to the mushrooms.
• Slowly pour in enough water to hide the grains.
• Reduce heat to low and simmer covered for 20-25 minutes.
• Add spices 2 minutes before the end of cooking.

After the dish is ready, you need to stir it.

Carbohydrate diet as a way to gain weight

Not always, and all diets are designed to combat extra pounds. Sometimes they are used to quickly gain weight in case of deficiency.

To “gain” the missing kilograms, you can use a carbohydrate alternation diet. It does not have too strict restrictions, however, people suffering from hormonal disorders or gastrointestinal diseases should treat it with caution.

A more correct name for such a diet is protein-carbohydrate. Its main feature is the consumption of proteins, fats and carbohydrates in a certain proportion - 30:15:55.

To gain the missing kilos using the above-mentioned diet, it is important to follow some rules:

• The daily diet should consist of at least six meals (follow the rules of fractional meals).
• The diet should include plenty of fluids.
• Carbohydrates should be consumed between 8 am and 12 noon. In the afternoon, preference should be given to protein foods.

The duration of a carbohydrate diet that promotes weight gain is from 3 to 4 weeks. During this entire time, it is important to stick to your intended routine.

In each specific case, your own schedule and your own rotation system can be developed to achieve your goals.

The most common diet option:

• 1 day of diet - proteins and carbohydrates in a ratio of 50 to 50;
• Days 2 and 3 of the diet – protein;
• Day 4 – carbohydrate;
• alternating schedule, starting from the first day until the end of the diet.

Examples of dishes

The menu of a carbohydrate diet for weight loss is varied, every day you can prepare appetizing and healthy dishes, thanks to which the fight against extra pounds proceeds without stress and breakdowns.

Some delicious recipes:

1. Lobio. 300 g of beans are poured into 0.5 liters of water, left for 3 hours, then boiled. The onion is chopped and sautéed. 100 g of walnut kernels are chopped in a coffee grinder and mixed with black pepper. Combine the ingredients and fry for 10 minutes.
2. Sea salad. Boil the squids and chop them finely. The boiled egg is crushed and combined with squid. Add canned corn and season with garlic. Olive oil is used as a dressing.
3. Mushroom omelet. Take 5 eggs and beat until smooth. 200 g of champignons are fried. Mushrooms are combined with the egg mixture, chopped tomatoes without skins are added. Salt and pepper. Next, the omelet is prepared in the standard way, closing the pan with a lid.
4. Chicken beef stroganoff. Take 500 g of fillet, cut into strips, fry with the addition of salt and pepper. Add 20 g of mustard. Pour 100 ml of 10% cream over the roast. Stir and simmer over low heat for 3 minutes.

Carbohydrates and pregnancy

In 95% of cases, pregnancy is the main contraindication for any diets and dietary restrictions. But not in the case of a carbohydrate diet. Numerous studies have confirmed that the latter is excellent for expectant mothers and their babies growing in the womb, due to a balanced diet.

Gynecologists recommend that pregnant women adjust their diet in accordance with the basic rules of the diet and adhere to the following meal options:

For breakfast - all kinds of porridges, ideally - dairy (buckwheat, rice, oatmeal), boiled eggs, hard cheese, cottage cheese, some bread, fermented milk products.

Any favorite fruit in moderation is suitable for snacking

For lunch - cabbage or other stewed vegetables in meat broth, vegetable salads with vegetable oil, freshly squeezed juices.

Afternoon snacks – fresh berries (blueberries, currants, cherries, etc.).

For dinner - boiled low-fat fish, fruit or vegetable salads, dried fruit compotes or berry jelly.

This type of nutrition will also be a real boon for people suffering from depression. Will improve your psycho-emotional state.

Sample menu

We offer a protein-carbohydrate menu for every day, designed for 2 cycles of alternation. If you plan to lose weight longer, you can simply duplicate them later.

First day (mixed)

• In the morning: cottage cheese with added dried fruits, coffee with cream.
• Second breakfast: apple, green or yellow.
• Lunch: lentil-chicken soup.
• Afternoon snack: tea with jam.
• For dinner: curry.

Second day (protein)

• In the morning: protein omelet, unsweetened herbal tea.
• Second breakfast: orange.
• Lunch: spinach soup.
• Afternoon snack: kefir.
• For dinner: chicken nuggets.

Third day (protein)

• In the morning: cottage cheese casserole, unsweetened coffee with milk.
• Second breakfast: 2 kiwis.
• For lunch: salmon in milk.
• Afternoon snack: yogurt.
• For dinner: egg salad.

Day four (pure carbohydrate)

• In the morning: oatmeal with pieces of fruit and honey. Sweet herbal tea.
• Second breakfast: pomegranate.
• Lunch: potato and sour cream soup.
• For afternoon snack: a handful of dates.
• For dinner: buckwheat, honey-cabbage salad.

Fifth day (mixed)

• In the morning: cottage cheese casserole with honey, tea with jam.
• Second breakfast: banana.
• Lunch: fish and shrimp soup.
• Afternoon snack: yogurt.
• For dinner: protein-carbohydrate salad.

Sixth day (protein)

• In the morning: 2 boiled proteins, unsweetened herbal tea.
• Second breakfast: 2 tangerines.
• Lunch: oriental egg soup with pink salmon.
• For afternoon snack: yogurt.
• For dinner: skewers of turkey and vegetables.

Seventh day (protein)

• In the morning: shrimp, unsweetened coffee with milk.
• Second breakfast: pomelo.
• For lunch: protein okroshka.
• For afternoon snack: fermented baked milk.
• For dinner: salad with asparagus.

Eighth day (carbohydrate)

• In the morning: rice porridge, sweet coffee with cookies.
• Second breakfast: banana.
• Lunch: Italian vegetable soup (minestrone).
• For an afternoon snack: any pastries.
• For dinner: potato and cabbage dumplings.

Now it will be easy for you to independently develop a menu for a week or even a month, duplicating and repeating cycles. The following table will help in compiling, clearly showing how to fill protein and carbohydrate days as part of such a diet.

This is just a sample menu of a protein-carbohydrate diet that you can use as a guide when creating your own diet for weight loss.

Diet for athletes

A carbohydrate diet is considered to be an ideal solution for people who are professionally involved in sports. The presence of a large amount of carbohydrate foods in the diet makes it possible to preserve muscle tissue while actively burning the fat layer, which “melts” literally before our eyes. The best effect can be achieved through a combination of physical activity and dietary restrictions.

Some nutritionists argue that if a carbohydrate diet is not supported by regular exercise, the effect will be only short-term and short-lived, or will be absent altogether.

We also recommend that athletes try a sports diet.

For gaining muscle mass

Such diets are usually called men's diets, because it is the stronger sex who strive not only to gain weight, but to concentrate the bulk of it in the muscles. The diet is prepared in such a way that the BJU ratio as a percentage is 24:13:63. To increase the amount of carbohydrates, one meal is replaced with an energy shake. All food that requires heat treatment is boiled, baked or steamed. Fried, smoked and salted foods, as with any other diet, are prohibited.

Rules

You need to gain weight wisely, without causing harm to your health. You shouldn’t mindlessly eat high-calorie foods, trying to gain weight as quickly as possible. With this approach, you will only harm your body with an abundance of simple carbohydrates. Following this program requires:

1. Eat 4 times a day (1 of the meals is a cocktail and milk).
2. Consume half of your calories from carbohydrates. They are distributed throughout the day, not concentrated in the first half.
3. There is also quite a lot of protein, which will allow you to build muscle mass without any problems.
4. The dishes are simple, as they are designed for men - you don’t need to be a culinary genius to follow all the nutritional features of this diet.
5. The main part of food should be eaten before 4 o'clock in the afternoon. This is especially true for foods high in monosaccharides.
6. Due to the acceleration of metabolism on this diet, you need to drink plenty of fluids. Anyone who wants to build muscle mass should drink at least 3 liters of fluid per day.

You can stick to this diet for quite a long time (for 1-2 months), but subject to active physical exercise. Otherwise, all carbohydrates will quickly settle on the sides and stomach in the form of fat ballast.

Menu for the day

• Breakfast: sausage, potatoes (mashed or boiled), a portion of cottage cheese, tea with sugar.
• Second breakfast: gainer (energy shake) and a glass of milk.
• Lunch - bean, pea, rice or lentil soup, a piece of bread with bran, marshmallows, tea with milk.
• Dinner - buckwheat porridge with dried fruits, butter or honey, a piece of fatty fish without oil, steamed, a portion of brown rice.

This is an indicative menu, based on which you can independently decide on your diet. The main thing is to adhere to the BJU ratio and not to overeat.

Pros of a carbohydrate diet

In just fourteen days on a diet, you can lose an average of six to eight kilograms. Most people notice an improvement in their overall health. Due to a complete and balanced diet, performance does not decrease, a person feels cheerful and comfortable, and his appearance does not deteriorate. Nutritionists unanimously declare that the carbohydrate diet is one of the safest and has a positive effect on the human body.

Other advantages of this diet include the following::

• there is no need to constantly count the calories you eat;
• normalizes metabolism and helps accelerate it;
• does not have numerous “taboos”;
• does not lead to “drying” of the body (drying out muscles and reducing muscle mass);
• has a beneficial effect on mood (eating carbohydrates promotes the production of the “joy hormone”);
• does not affect mental activity (due to a sufficient amount of glucose in the diet);
• During a diet, a person has enough strength not only for daily activities, but also for regular exercise.

Advantages and disadvantages

Who is the carbohydrate diet contraindicated for?

People suffering from diabetes, gastrointestinal diseases, serious kidney diseases and other chronic diseases should give up any weight loss diets, including carbohydrate ones.

Nutritionists point out that, despite the benefits, you should not constantly “sit” on a carbohydrate diet. Ideally, use it no more than twice a year.

During a carbohydrate diet, the diet is clearly lacking in fat. In the long term, this may have negative consequences. In addition, the human body adapts quite quickly to new circumstances, so accelerated metabolism returns to its previous level within a couple of weeks after leaving the diet.

Permitted and prohibited products

During the first week of the diet, the following products should be present in the diet of the fair sex:

• porridge cooked in water;
• fermented milk drinks with low fat content;
• vegetables that contain small amounts of starch;
• fruits: oranges, apples, bananas, pineapples;
• vegetable oil, which is necessary for dressing salads;
• green and black tea;
• mineral still water.

In the second week of the diet, the following is additionally introduced:

• fish;
• a small amount of rye bread;
• lean poultry meat.

Prohibited products include:

• sugar;
• confectionery;
• salt;
• smoked meats;
• fatty food;
• alcohol;
• carbonated drinks.

Useful tips

If you decide to go on a diet, you should adhere to the following tips:

1. Drink less than one and a half liters of still mineral water daily.
2. During a carbohydrate diet, pay special attention to body care: combine a balanced diet with massage, anti-cellulite treatments, masks, wraps, etc.

Carbohydrates are a great helper in the fight against excess weight. Their ability to speed up metabolism and be easily absorbed by the body allows you to achieve your goal quite quickly. Today, there are many different variations of the carbohydrate diet, which have one thing in common - eating foods with the highest carbohydrate content. Which diet option to choose is your choice!

Fully or partially limited products

Completely eliminate the consumption of sugar, halva, chocolate, sweets, honey, cookies, jam, dried fruits (raisins, figs, dates, pineapple, etc.), and condensed milk from your diet. You should not eat white bread, gingerbread, rolls, pasta, waffles, crackers, cakes, or semolina from cereals. Fatty meats, lard, bacon, smoked meats, whole milk, cream, fried potatoes, sweet carbonated and alcoholic drinks are excluded.

Table of prohibited products

Advantages and disadvantages

Most diets are aimed at sharply reducing body weight. Many who want to lose weight cannot resist the temptation to get rid of the hated “layers” quickly, easily and for a long time. But, as a rule, such express diets are associated with stress for the body. Excluding the necessary components, minerals and vitamins from the diet has a bad effect on the well-being and condition of the skin and hair. The most aggressive weight loss methods often result in the return of lost pounds.

A carbohydrate diet is accompanied by constant replenishment of the body with the necessary energy. Does not completely exclude proteins, which allows you to maintain muscle tone. At the same time, playing sports is not difficult. Unlike many other modes, fatigue does not appear and loss of strength is not observed. The stomach and intestines remain in order due to the constant supply of food in small portions. The prescribed products contain everything necessary for the proper functioning of the brain and nervous system.

Among the disadvantages, the main one, according to reviews of those losing weight, are fasting days. In the case of a strict carbohydrate diet, it is very difficult to control yourself and not eat something tasty. The first three to four days are a difficult period; the body will rebuild and adapt. But from the fourth, everything will become much easier.

At the end of the second week, some of the lost weight may return. However, if proper nutrition becomes part of life, they will undoubtedly disappear. The main thing to remember is that it is not a diet that is taken as a basis, but proper nutrition. Quitting alcohol, nicotine, sugar and fat has never harmed anyone.

Eliminating sugar from the diet becomes a problem for most people with a sweet tooth. In this case, you should be guided by the rule: “Everything is good in moderation.” An hour's walk in the park will cover one slice of cake. And, if you go for a run, you can sweeten the tea.