Weight loss with high protein diet and diet for lowering weight by limiting total calories and reduce the intake of fat and carbohydrate intake. Which foods involved in drafting the High diet? In preparation mode consists largely of foods high in protein and low in fat and carbohydrates. Good examples of this are: meat, no fat, loins, hams. Preferably chicken, turkey and rabbit; egg proteins, each protein 7-10, it is desirable to add 1 egg yolk; cottage cheese, nonfat cottage cheese; white fish fillets crab, shrimp, squid, mussels, octopus; protein drinks.
Compulsory consumption of large quantities of vegetables. It is not desirable consumption of fruits, cereals, pasta, oils, legumes, potatoes, pumpkin, nuts. In high protein diet much of absorbed amino acids from proteins in the diet used for fuel. This is the reason for the increased protein intake in this mode. In men, the amount is 3 to 3.2 g, and for women from 2.7 to 3 grams of protein per kilogram of body weight. A 100-pound man would have to accept up to 330 grams of protein, divided into 7-8 accepts per day (this includes protein drinks).
The distribution of food should be 6 to 8 equal portions during the day. The first meal is an hour after getting up, but because of the absence of fats and carbohydrates in the diet, the latter may be immediately before bedtime. Every 5 to 7 days, it is imperative that eating 2 to 2.5 grams of carbohydrate per kilogram of body weight by eating low glekimichen index.
How to prepare meals to the regime?
Meat foods must undergo heat treatment. Smoked foods are not recommended. Vegetables are eaten raw and in a pinch steamed or stewed in its own sauce. Food stew, boil steamed and served raw, boiled or baked in the oven or grill. What type of training will be most effective in accordance with arrangements of this type?
Due to the onset of ketosis and low content of glucose in the blood, the most effective safety and health training are those of short duration in which moisture relatively large amounts of energy. A good example of such workouts are tae-bo workouts with short duration. Two-and trirazovite daily workouts are preferred. Typical fitness principles here should be used with caution!
Repetitions should not cross the border of strength endurance, “pumping” to failure is extremely undesirable. Lengthy strength training with very little exercise sets and repetitions are less suitable option. Aerobic workouts with a strong character quickly lead to so dangerous in low-carb diet hypoglycemia (low blood sugar). Stopping training before you fatigue dominates overall, will prevent this life-threatening condition. If you still feel sick, you will need to eat 50-100 g diabetic chocolate with fructose. When it comes to such a state, do not train more that day. After 3-6 weeks of practice mode it should definitely take place 4-6 weeks supporting balanced diet.
The problem with this scheme is high protein maintenance of insulin levels which are important for the recovery of muscle fibers after training. This makes the system risk in people suffering from insulin deficiency makers hormone injection. On the one hand it is good that food does not require high doses of hormones, because all dishes are low glycemic index. The depletion of glycogen stores however, creates the risk of hypoglycemia, which are handled difficult in diabetics. However, this situation leads in badly composed exercise program, so keep an eye on her!
In humans, capable of producing insulin, it is desirable to conduct a day with high carb menu once every 5 to 7 (10 for men) days of the procedure. This will allow them to lose less muscle tissue due to the conduct of the diet. Another troublesome aspect is the low content of fat in the system, which may lead to certain skin lesions – the occurrence of peeling, fungi and the like. In women, low-fat regimen should not be practiced for more than six weeks without a break, as it can lead to permanent problems with ovulation. Such problems can be easily avoided with night and morning intake of essential polyunsaturated omega-3 and omega-6 fatty acids.