2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
High carb diet is one of those with which you will lose weight quickly. You will burn fat quickly without affecting valuable muscle mass. So, you will not only lose weight, but also maintain body tone.
American sports nutritionists in bodybuilding in the 90s of last century first started this diet. Athletes who competed in championships but gained weight had to melt them quickly, while maintaining their muscle mass and energy for intensive training. This is how the carbohydrate alternation diet or the cyclic ketogenic diet (CKD) came about.
The essence of a high-carbohydrate diet
During the first 2 days of the diet, the amount of carbohydrates in your diet is reduced to a maximum - you eat mainly protein foods. Then organize your high-carb day with almost no attention to protein. The last day is a moderate intake of carbohydrates and protein.
The daily ration of caloric value is 1200-1800 kkl, and the amount of fat is 30-40 g and does not change throughout the diet. This diet is one of those in which you need to lose a few pounds quickly by alternating - it depends on your weight, age and other individual characteristics.
How does a high carb diet work?
Carbohydrates are the main fuel of our body. To compensate for their lack in low carb days, the body begins to burn fat and lose weight intensely. On the third day of the diet, when the supply of carbohydrates is exhausted and the fat melts quickly, the body enters an emergency mode. With a lack of energy, the body begins to burn muscle tissue.
To avoid this, at this point you start a therapy with a high carbohydrate content, while maintaining the same caloric menu. As a result, the process of burning excess fat continues without affecting valuable muscle cells.
The fourth (moderate) day of the diet is needed to fully restore the supply of glycogen to the liver and muscles.
Get a calculator, kitchen and floor scales, a table with the caloric content of products. Calculate your menu for the next four days.
On the first and second day of the diet is allowed to consume no more than 1-2 g carbohydrates and 3 g of protein per 1 kg of your normal weight. Normal weight can be calculated approximately by the formula: height in cm minus 100.
Third day: up to 4-5 g of carbohydrates and 0.5-1 g of protein.
Fourth day: 1-1.5 g protein, 3 g carbohydrates.
For a 30-year-old woman, if she is 160 cm tall and weighs 65 kg - the normal weight - 60 kg. On a low-carbohydrate day, she can afford 240 kkl of carbohydrates, 720 kkl of protein and 270 kkl of fat - total daily calories: 240 + 720 + 270 = 1230 kkl.
For a 30-year-old man, 178 cm tall and weighs 83 kg - normal weight - 78 kg. With a low carbohydrate intake, he can afford 312 kkl of carbohydrates, 236 kkl of protein and 360 kkl of fat. Total daily calories: 312 + 936 + 360 = 1608 kkl.
The morning of the fourth day of the diet is best suited for exercise.
Which foods to refuse?
Refined wheat flour products, confectionery (including sugar substitutes), whole grains, potatoes, carrots, beets, bananas, pineapple, grapes, apple, watermelon, melon, fruit juices, fast food, fatty meat products, salt, alcohol.
What foods to focus on?
Eat beef, chicken, fish, low-fat cheese, yogurt, beans, cucumbers, tomatoes, cauliflower, cabbage, zucchini, eggplant, radishes, lettuce, spinach, asparagus, celery, green onions, eggs, mushrooms, garlic, sprouted seeds, olive oil, water.
How many times a day to eat - five meals a day with three main dishes, plus lunch and breakfast.
Duration and result
The classic version of the high-carb diet is four days. For four days, an average of 1-1.5 kg of excess weight is lost. The cycle can be repeated 2-3 times to achieve a normal weight.
Pros of a high carb diet
Allows you to lose weight quickly without collapsing the body. Psychologically it is easily overcome: there are no products banned forever, it preserves the vitality and energy for sports.
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