Calorie Zigzag diet - alternating proteins and carbohydrates for weight loss

Excess weight causes a lot of inconvenience: shortness of breath, weakness, excessive sweating, increased fatigue. Diets can help you lose weight, but not all of them are effective or safe.

The ZigZag diet is an unusual menu based on carbohydrate rotation, which has already helped many people achieve ideal shape. We will consider the rules and reviews of the diet menu for the week right now.

Features of the Zigzag diet

It was developed by German scientist Karl Noorden. Over time, it was improved by nutritionists for better effectiveness.

The essence of the diet is to alternate the intake of proteins and carbohydrates throughout its entire duration. First, there is a sharp decrease in carbohydrates in the diet, then an increase in them, and in the end everything is balanced so that the body optimally has enough of these substances. The amount of protein changes during the diet: initially, its consumption increases, then decreases, and towards the end it is balanced.

Body weight decreases because the body does not have time to get used to carbohydrates, and then it becomes saturated with proteins, and then everything goes in the same order. Accumulated fats are burned, which is additionally helped by low-calorie foods.

The diet is suitable for people who are actively involved in sports. Otherwise, if you do not consume carbohydrates, this may not lead to weight loss, but, on the contrary, to weight gain.

How to use the calculator?

1. Enter the initial data: age, gender, weight, height.
2. Choose the degree of physical activity (how many times a week you do fitness, or maybe you have a physical job).
3. Additionally, you can choose in which units to perform the calculation (Kilojoules, Kilocalories) and using what formula (read detailed information about the formulas below).
4. Click “Calculate” and get the following data: daily calorie intake for weight maintenance and for safe weight loss.

In additional parameters, you can select the formula by which the number of calories will be calculated - Mifflin - St. Jeor or Harris-Benedict , as well as the unit of measurement - kilocalories or kilojoules. More on this below.

What happens to the body when you diet?

This diet plan can be followed for 1-2 months. The entire period is divided into 7-day cycles. With the Zigzag diet, a menu is developed for a week, and in some cases for only 4 days.

The first day is the most difficult. The amount of carbohydrates is reduced to 1 gram per kilogram of weight. At the same time, the amount of protein for women is 3 g, for men - 4. To make the weight loss process more effective, you need to do swimming, exercise and walking.

The next three days are a carbohydrate minimum. If the body cannot withstand such a strict restriction for the first time, then it is allowed to move on to the next stage of the diet on the third day.

But if you manage to maintain such a diet, then you need to understand that you cannot delay the carbohydrate-free stage. This is perceived by the body as stress, and it will begin to store fats and use muscles to cover energy costs.

You also need to remember that in large quantities, proteins and fats can create a burden on the liver and kidneys. Gradually, the body, being on carbohydrate starvation, begins to burn accumulated fat.

On the fifth day, carbohydrate loading occurs: 5-6 g per 1 kg of weight. At the same time, the consumption of proteins and fats is reduced. These days of the Zigzag diet, according to reviews, calories remain the same, but thanks to cereals and fruits, the amount of carbohydrates in the diet increases.

During these days, the body rests from excess protein and actively burns fat until it switches to obtaining energy from carbohydrate foods. Now is the time to increase your physical activity.

The 6th and 7th day of the diet begins. The ratio of proteins, fats and carbohydrates is as follows: 1.3-2 g; 0.8 g; 4 g. This proportion is recommended by nutritionists as the most balanced for a person who is actively involved in sports.

The first stage of the diet is completed, if desired, you can return to its first days.

Authorized Products

Food on the Zigzag diet should be nourishing, high quality and preferably varied, so that you have the strength to do sports and what you love:

• protein food - the diet begins with it; lean meat, eggs, legumes, fish and other seafood should be enough to form a strong body and ensure satiety for a long time;
• carbohydrate foods - at the second stage of “carbohydrate loading” it is important to give the body as many healthy complex carbohydrates and natural sugars as possible; porridge, bread, spaghetti, berries, juices, fresh fruits and jams are best for this;
• healthy omega-3 fatty acids complement the diet, take care of the health of the skin, hair, nervous system, etc., so you need to add nuts, seeds, unrefined vegetable oil to your food, and often treat yourself to avocados and fatty varieties of sea fish.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
beans	6,0	0,1	8,5	57
broccoli	3,0	0,4	5,2	28
Brussels sprouts	4,8	0,0	8,0	43
boiled potatoes	2,0	0,4	16,7	82
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
arugula	2,6	0,7	2,1	25
iceberg lettuce	0,9	0,1	1,8	14
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
spinach	2,9	0,3	2,0	22
endive	1,3	0,2	0,3	17
Fruits
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
pomegranate	0,9	0,0	13,9	52
kiwi	1,0	0,6	10,3	48
apples	0,4	0,4	9,8	47
Berries
blueberry	1,0	0,0	8,2	35
strawberries	0,8	0,4	7,5	41
blueberry	1,1	0,4	7,6	44
Nuts and dried fruits
walnuts	15,2	65,2	7,0	654
raisin	2,9	0,6	66,0	264
sesame	19,4	48,7	12,2	565
dried apricots	5,2	0,3	51,0	215
almond	18,6	57,7	16,2	645
dates	2,5	0,5	69,2	274
hazelnut	16,1	66,9	9,9	704
dried apples	2,2	0,1	59,0	231
Cereals and porridges
buckwheat	4,5	2,3	25,0	132
oatmeal with water	3,0	1,7	15,0	88
brown rice	7,4	1,8	72,9	337
rye flakes	6,4	3,2	82,6	343
Flour and pasta
paste	10,0	1,1	71,5	344
Bakery products
rye flatbread	8,0	18,3	44,2	376
vysivkovy bread	9,0	2,2	36,0	217
Rye bread	6,6	1,2	34,2	165
whole grain bread	10,1	2,3	57,1	295
Confectionery
rhubarb jam	0,5	0,5	82,4	314
apple jam	0,0	0,0	24,0	245
Dairy
curdled milk 1%	3,0	1,0	4,1	40
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
Adyghe cheese	18,5	14,0	0,0	240
Oltermani cheese	29,0	17,0	0,0	270
cottage cheese 1.8% (low-fat)	18,0	1,8	3,3	101
Meat products
boiled beef	25,8	16,8	0,0	254
veal pulp	20,5	2,4	0,0	105
rabbit	21,0	8,0	0,0	156
Bird
steamed chicken breast	23,6	1,9	0,0	113
boiled turkey fillet	25,0	1,0	—	130
Eggs
chicken eggs	12,7	10,9	0,7	157
Fish and seafood
boiled pink salmon	22,9	7,8	0,0	168
crab meat	6,0	1,0	10,0	73
shrimps	22,0	1,0	0,0	97
grilled salmon	20,7	22,3	0,6	283
lamprey	17,5	2,0	0,0	88
boiled sturgeon	17,7	12,0	—	179
grilled salmon	21,8	14,1	—	230
steamed mackerel	18,0	13,2	—	191
tuna	23,0	1,0	—	101
Oils and fats
unrefined vegetable oil	0,0	99,0	0,0	899
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
* data is per 100 g of product

Menu types

The Zigzag diet, the menu of which can be divided into 4 or 7 days, is quite easy to use. The program itself is designed for 1-2 months with cycles lasting 4 days:

• In the first two days, a low-calorie diet is recommended, when the amount of carbohydrates is reduced and proteins are increased. During this period, fat begins to be actively consumed. By the second day, there is no glycogen in the body, which leads to increased use of fat stores.
• On the third day, the proportion of carbohydrates in the diet increases, and the amount of protein decreases. In the body, which is not accustomed to such ratios, active breakdown of fats continues. At this time, glycogen accumulates in the liver and muscles.
• On the fourth day, the ratio of proteins and carbohydrates is equalized, which corresponds to a balanced diet.

After completing the first cycle, in order to improve the result, you can be on this diet for 1-2 months. Many people adopt this diet and use it throughout their lives.

Final stage

It is not recommended to go off the diet, but you should use it throughout your life, only adapting it to your body. If you leave this diet for a long time, you can return to it after a long break. The Zigzag diet menu will allow many people to remain slim and lead a healthy lifestyle throughout their lives.

At the same time, achieving beauty and a slim figure will not be accompanied by a deterioration in physical or emotional health.

Among the various diets, according to reviews, the Zigzag diet and the menu it offers are balanced and simple. By following them, people achieve results that they could only dream of.

Benefits of the diet

The Zigzag diet has undeniable advantages:

• By including a variety of foods that contain proteins and carbohydrates in the menu, the feeling of fullness lasts for a long time.
• Carbohydrates enter the body in quantities that are necessary so as not to use muscles as an energy source. Metabolic processes are accelerated.
• A varied diet prevents the body from getting used to monoproducts.
• The diet does not require any increased investment in time or finances. It is easy to start and finish without compromising your health.
• During the diet period, it is necessary to actively engage in sports.
• Over a short period of time, you can lose a few extra pounds.
• During a diet, a person does not experience psychological stress when he has to give up a large number of different foods.

Thanks to a balanced diet, this diet is suitable for anyone who wants to lose weight without harm to their health.

Serving a dietary table

According to many women, the Zigzag diet is very effective. You can develop a monthly menu yourself, but with the obligatory observance of the maximum permissible daily amount of nutrients.

On a note! On loading days, you can eat both simple and complex carbohydrates. But it is better to give preference to products with a low glycemic index.

Also note that the Zigzag diet is easy to tolerate and you will not experience debilitating hunger. While following most diets, doctors prohibit exercising. The diet described is an exception. You may be subjecting your body to grueling physical activity.

Diet "Zigzag": reviews and results

Thanks to the weekly menu, weight is lost as follows: in the first days, those losing weight can lose 1-2 kg, on the third day this process also continues. By the end of the sixth day, the weight returns because the carbohydrates that were eaten during this time retained water in the body. By the end of the seventh day, the weight decreases again. On average, weight loss per week will be 1.5-2 kg.

After 2 months you can lose 7-15 kilograms. The result will depend on the initial weight. The larger it is, the easier the gained kilograms come off.

Positive reviews of the Zigzag diet from many stars and ordinary people indicate its effectiveness and good tolerance by the body. The food includes many products from the usual diet, with the exception of unhealthy foods and drinks.

We are on the warpath with excess weight

Have you tried many express diets, but the results were short-lived? In order to say goodbye to excess weight once and for all, it is necessary to not only approach the choice of a method of losing weight from the side of benefits, but also to really evaluate the work of such a diet and its safety for health.

Many women liked the Zigzag diet, reviews and results are excellent confirmation of this. This diet is based on the principle of alternating carbohydrates. As a result, you can lose 8-10 kg in one month. Of course, the final result depends on the initial mark on the scale.

As you know, carbohydrates are a source of energy that a person needs for the full functioning of all vital systems. Many specialized doctors believe that weight gain occurs as a result of energy accumulation, since unspent carbohydrates are transformed into subcutaneous fat.

What happens during a diet when the consumption of carbohydrate foods is limited? The human body begins to consume energy that has accumulated previously. As a result, subcutaneous fat is burned and we lose weight.

This is very good, but with a long-term restriction of carbohydrate intake, our body begins to fear and the so-called “plateau effect” appears. To prevent this from happening, the Zigzag diet was invented.

On a note! The diet can last 1.5-2 months. It is divided into separate cycles and involves a constant change in the amount of carbohydrates consumed. Riding on a carbohydrate swing helps you lose weight and give your body a jolt, preventing the onset of the “plateau effect.”

What is the essence of the Zigzag diet: features, advantages and disadvantages

The Zigzag calorie diet was developed by the German scientist Karl Noorden, but later it was transformed by nutritionists for best effectiveness.

Its essence lies in alternating proteins and carbohydrates throughout its entire length: at the first stage there is a maximum decrease in carbohydrates, then an increase, and then you need to balance your diet in such a way that these two substances are optimally sufficient.

Weight loss on the Zig-Zag diet occurs precisely because of this: the body does not have time to get used to carbohydrates, when it is immediately saturated with proteins, and then everything happens in the same order. Thus, fat deposits begin to be burned, and low-calorie foods provide an additional impetus to this.

Advantages and disadvantages

The following advantages of the Zigzag diet can be highlighted:

• Due to saturation with all the necessary elements, a person does not feel hungry;
• The proteins contained in the products are useful: they stimulate metabolism and do not allow muscle mass to decrease during weight loss;
• The Zigzag calorie diet is quite effective for getting rid of excess weight in a short time;
• The menu for this method is quite varied, because all you need is to control the intake of carbohydrates and proteins.

It also has disadvantages:

• The diet is not suitable for those who have metabolic problems and chronic diseases;
• At first it may seem difficult, because the body does not have time to adapt to a radically different diet.

How much can you lose?

This question worries many, but the calorie content of the Zigzag diet is considered optimal enough to lose 3-5 kilograms in a week. If you additionally engage in sports, this figure can increase to 7 kg.

What foods can you eat on low carb days:

• Low-fat cottage cheese, kefir;
• Eggs;
• Lean meat and fish;
• Legumes;
• Non-starchy vegetables – limited;
• Seafood.

Foods for high carb days:

• Dried fruits;
• Porridge;
• Whole wheat bread;
• Vegetables;
• Pasta made from durum wheat.

On normal carbohydrate intake days, you must combine any of the dishes suggested above.

The effectiveness of the Zigzag diet has been proven by many, because it is thanks to it that you can lose weight quickly and without starvation, following the minimum rules.

Excess weight causes a lot of inconvenience: shortness of breath, weakness, excessive sweating, increased fatigue. Diets can help you lose weight, but not all of them are effective or safe.

The ZigZag diet is an unusual menu based on carbohydrate rotation, which has already helped many people achieve ideal shape. We will consider the rules and reviews of the diet menu for the week right now.

Formulas for calculating daily calorie intake

At the moment, the Muffin-Jeor formula, developed in 1990, is considered one of the most accurate formulas (the Harris-Benedict formula is also widely used, but it has been proven to be less accurate).

Mifflin-San Geor Formula

1. Calculate how many calories are required for basal metabolism (BM) . The formula will be different for women and men due to their naturally different metabolic rates.

For women:

10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161

For men:

10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

2. Now the result must be multiplied by the physical load coefficient :

• 1.2 - minimal or no physical activity
• 1.375 – fitness classes 1-3 times a week
• 1.4625 – fitness classes 3-5 times a week
• 1.550 – intense physical activity 5 times a week
• 1.6375 – fitness classes every day
• 1.725 – every day intensively or twice a day
• 1.9 - daily physical activity plus physical work

Harris-Benedict formula

The Harris-Benedict formula was derived back in 1919 and is no longer accurate enough for modern people (the error is approximately 5%).

1. Calculate the basic daily requirement (exactly the same as in the first case, the formulas for women and men will be different).

For women:

655.1 + 9.563 * weight (kg) + 1.85 * height (cm) - 4.676 * age (years)

For men:

66.5 + 13.75 * weight (kg) + 5.003 * height (cm) – 6.775 * age (years)

2. We also multiply the result by the coefficient of physical activity (data on the coefficients is above).

Features of the ZigZag diet for weight loss

The principle of the diet in question is to increase and decrease the amount of carbohydrates in the diet. The alternation scheme depends on the duration of the diet, consider the scheme for 7 days (the amount of proteins and carbohydrates is indicated at the rate of 1 g per 1 kg of body weight):

Days 1-4 are a low-carbohydrate period, during which no more than 1 g of carbohydrates are consumed. It is necessary to increase the amount of daily protein to 5-6 g; Day 5 is high-carbohydrate, because during this period the “Zigzag” diet menu for weight loss needs to be enriched with 6 g of carbohydrates; Days 6-7 are medium carbohydrate, about 4 g of carbohydrates are consumed in food, protein - 2 g.

You can alternate such days for several weeks, carefully monitoring your well-being. If you feel unwell, stop the diet and consult a doctor.

Diet history

The diet was developed 15 years ago by Hollywood film star Carla Gugino, who sought not only to lose weight, but also to consolidate the results. The ZigZag diet menu was developed over several months; after the diet was unveiled, millions of women resorted to it, including famous actresses from the USA and the European Union.

The Zigzag diet is suitable for almost everyone, with the exception of people with serious illnesses.

Fully or partially limited products

Zigzag is the promotion of healthy eating, so it is an excellent way to switch to a healthy lifestyle and give up unhealthy foods forever:

• alcohol;
• soda;
• fried and smoked foods;
• confectionery;
• sausage products;
• pickles and preserves;
• products “from bags”: chips, crackers, sauces, juices;
• semi-finished products: dumplings, dumplings, frozen pizzas, pancakes.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried zucchini	1,1	6,0	6,7	88
canned capers	2,4	0,9	1,7	24
sauerkraut	1,8	0,1	4,4	19
fried potato	2,8	9,5	23,4	192
Snacks
potato chips	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
salted popcorn	7,3	13,5	62,7	407
Flour and pasta
premium pasta	10,4	1,1	69,7	337
dumplings with potatoes	4,4	3,7	18,5	125
dumplings with cottage cheese	12,0	4,2	17,0	154
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
buns	7,9	9,4	55,5	339
donut	5,6	13,0	38,8	296
wheat bread	8,1	1,0	48,8	242
Confectionery
candy caramel	0,0	0,1	96,2	362
peanut kozinak	14,3	25,1	52,5	485
candies	4,3	19,8	67,5	453
licorice candies	3,7	10,0	69,0	385
cookie	7,5	11,8	74,9	417
profiteroles	9,6	16,0	18,7	253
Ice cream
ice cream sundae	3,2	15,0	20,8	227
creamy creme brulee ice cream	3,5	10,0	21,6	186
popsicle ice cream	3,5	20,0	19,6	270
Chocolate
chocolate kinder	8,7	34,7	53,5	561
twix chocolate	5,0	25,0	63,0	496
white chocolate	4,2	30,4	62,2	541
Raw materials and seasonings
adjika	1,0	3,7	5,8	59
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
sugar	0,0	0,0	99,7	398
soy sauce	3,5	0,0	11,0	58
Meat products
pork tenderloin	19,4	7,1	0,0	142
brawn	12,6	32,0	0,5	336
smoked beef brisket	7,6	66,8	—	632
beef stew	14,1	17,4	0,0	214
Sausages
amateur boiled sausage	12,2	28,0	0,0	301
Smoked Minsk sausage	23,0	17,4	2,7	259
smoked grain sausage	9,9	63,2	0,3	608
chicken sausages	11,0	19,0	2,6	226
sausages	12,3	25,3	0,0	277
Oils and fats
Peasant salted butter	1,0	72,5	1,4	662
creamy margarine	0,5	82,0	0,0	745
chocolate butter	1,5	62,0	18,6	642
vegetable-fat spread	0,0	40,0	0,0	360
Alcoholic drinks
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
punch	0,0	0,0	30,0	260
champagne	0,2	0,0	5,0	88
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
Mirinda	0,0	0,0	7,5	31
Fanta	0,0	0,0	11,7	48
* data is per 100 g of product

Zigzag diet menu options for the week

When creating a Zigzag diet menu for a month or a week, it is worth remembering that it should contain nutritious and healthy foods - fresh vegetables and fruits, juices, fermented milk drinks, cereals. You should stop eating sweets, fresh bread, sugar and other foods containing simple carbohydrates. The following Zigzag diet menu received positive reviews.

Low carb menu

1. First breakfast. 150 g cheese, steam omelette.
2. Lunch. 2 steamed cheesecakes.
3. Dinner. Chicken broth, 200 g of stewed zucchini, unsweetened tea.
4. Afternoon snack. Curd pancakes.
5. Dinner. 200 g baked cod, salad of 1 cucumber and tomato.

High carbohydrate menu

1. First breakfast. 200 g of wheat porridge, cereal bread, lemon water.
2. Lunch. 1 kiwi and an orange, from which you can make a salad, complementing it with lemon dressing.
3. Dinner. Milk soup with pasta, tea.
4. Afternoon snack. 1 grapefruit or pear.
5. Dinner. Rice porridge with a piece of baked rabbit meat, salad.

A balanced menu with equal protein and carbohydrate content

1. First breakfast. Corn porridge, a glass of yogurt.
2. Lunch. 1 banana or 200 g strawberries.
3. Dinner. Fish soup, a piece of bran bread, an apple.
4. Afternoon snack. Dietary curd marshmallows.
5. Dinner. Chopped cutlet, stewed vegetables, yogurt.

Advantages and disadvantages

pros

1. The daily calorie content of the Zigzag diet reaches 1500 kcal, so a person following it does not experience weakness or dizziness.
2. A balanced menu, thanks to which the body will not be exhausted, dehydrated, or deprived of nutrients.
3. Mostly positive reviews about the Zigzag diet.
4. The results are encouraging, because in just 7 days you can lose up to 5 kg, in a month – 15 kg.
5. Safety and a varied diet.
6. Adapting the diet to the needs of the body.

Minuses

1. To obtain and consolidate the result, the diet must be followed for at least 14-30 days.
2. During the period when the amount of protein in the menu increases, it is necessary to devote 40-60 minutes a day to physical activity, otherwise the skin will become covered with cellulite and stretch marks will appear on it.
3. Most reviews of the results of the Zig Zag diet indicate that the drying process can lead to a significant loss or reduction in the quality of muscle mass.

Sample plan for a four-day rotation

Typically, a four-day plan looks like this:

The first and second days are low-carbohydrate, when the amount of carbohydrates in food is about 0.5-1 g per kilogram of a person’s weight;

The third day is high-carbohydrate – 6-7 g per kg;

The fourth day is medium carbohydrate – 3-4 g per kg.

At the same time, throughout the entire period of the diet, you should consume fats within the recommendations of the healthy eating plan that is closest to you, and the protein content in the diet should be consistently high.

Carbohydrate rotation is designed for continuous adherence for 2-3 months. After this, you should take a break for about 5 weeks before the next breakthrough. However, this does not mean that during the rest period you can eat whatever you want in any quantity. Remember that after switching to a high-calorie diet, the weight begins to return. Therefore, a break is considered to be a free diet with a daily caloric content equal to your approximate energy expenditure, taking into account physical activity.

Doctors' opinion

Nutritionists leave mostly positive reviews about the menu, results and caloric content of the Zigzag diet. The diet is balanced, it does not harm health, it is dominated by truly healthy and nutritious food.

Nutritionist Surzhenko Daria about diet

“A diet with alternating carbohydrate days is highly effective, helping to solve the problem of excess weight once and for all. The diet is safe; during it, metabolic processes are activated; thanks to five meals a day, a losing weight person does not suffer from hunger. The diet menu is quite balanced, I recommend combining it with sports activities: strength exercises for men, Pilates for women. Don’t forget to drink plenty of fluids; during the period of losing weight, forget about snacks, because they are the main enemy of a slim figure.”