In this diet, the main role is given to changes in the amount of carbohydrates consumed. The process of weight loss is divided into four-day cycles.

In the first two days, glycogen stores are depleted in the body and the consumption of fats begins, which are used as an energy source. To tighten low-carbon days is impossible, because the body will switch to "emergency mode" and begin to save fats, and energy will be drawn from muscle cells, destroying muscle mass.

To avoid this, and is intended the third day of the cycle. Keeping the caloric content of food (that is, reducing the amount of protein and fat), you increase the intake of carbohydrates. Your body will continue to consume fats as a source of energy, and glycogen will accumulate in the muscles and liver. Since it is impossible to make up glycogen reserves in one day, carbohydrates need to be consumed on the fourth day - albeit in slightly smaller amounts.

For the first two days you can lose up to 1 kg of weight. On the third day this process continues, on the fourth day a part of the lost is returned, but by the sixth day the weight loss is renewed. On average, you lose up to 300 grams per day.

This diet helps to "stir up" the metabolism, maintain a good physical tone, maintain muscle mass and get rid of excess fat. In addition, it is easily tolerated, since only two low-carbohydrate days. In addition, the products, their calories and frequency of meals you can install yourself.

Actually, even a four-day cycle is not necessary: ??you can set such a cycle, which you find most convenient. The main thing to observe the alternation of high-carbohydrate, low-carb and moderate days.

Sample menu.

Option 1.

Low Carbohydrate Days.

The first meal: a salad of vegetables that contain little or no starch; 1 h. A spoon of vegetable oil; 5 egg whites, 3 egg yolks.

The second meal: a protein cocktail on skim milk.

The third meal: chicken breast; 1 grapefruit.

Fourth meal: beef; 1 cup of beans.

The fifth meal: a salad of vegetables that contain little or no starch; 1 h. A spoon of vegetable oil; 2 pieces of fish.

Sixth meal: a protein cocktail on skim milk.

High Carbohydrate Day.

First meal: 1 glass of oatmeal with raisins; 3 egg whites.

The second meal: a plate of boiled rice (brown or white); 0.5 chicken breast; Slice of wholemeal bread.

The third meal: a plate of macaroni from a flour of firm grades.

The fourth meal: a plate of rice; 0.5 chicken breast.

The fifth meal: 3 slices of bread from a meal of coarse grinding; 1 piece of lean fish.

Moderate day.

First meal: 1 glass of oatmeal with raisins; 3 egg whites.

The second meal: 3 slices of bread from a meal of coarse grinding; Protein cocktail on skimmed milk.

The third meal: a plate of rice, 1 chicken breast, vegetable salad.

The fourth meal: 3 slices of bread from a meal of a coarse grinding; Vegetable salad with fish.

The fifth meal: a protein cocktail on skim milk.

Health. Sumy. Ua.