For the sake of figure, we go on a diet. And after some time we do not want to not only become slimmer, but to live in general. Is it possible to lose weight and not feel this acute hunger? It turns out you can!
The Zigzag diet is simple and effective. Alternate protein days with carbohydrate, do not starve, and at the same time lose weight. This method is suitable even for those who hate diets, writes Home.
A diet based on a system of carbohydrate alternation by day is a new effective way to lose weight in one and a half to two months. Her followers claim that she not only helps to lose up to 10-15 kg, but also does no harm to the body – unlike other diets. However, we still strongly advise you to consult a doctor before setting foot on the warpath with extra pounds. We remind you that in case of metabolic disorders, problems with the kidneys, pancreas, liver and other internal organs, any nutritional experiments can be extremely dangerous.
How does she work
The diet of carbohydrate alternation is very simple – you just need to alternate the days when you eat carbohydrate-poor foods, with the days when carbohydrates prevail in the diet. Then you should choose a time frame for yourself: ideally, it is recommended to use it for 2 months, but this period can be adjusted. It is divided into cycles, 4 days each.
The first and second days are low-carb, when the amount of carbohydrates in food is about 0.5-1 g per kilogram of a person’s weight; the third day – high carbohydrate – 6-7 g per kg; the fourth day – medium carb – 3-4 g per kg. Calories during the Zigzag diet do not need to be counted.
As it is?
In the first two days, you need to minimize carbohydrate intake. On the third day, on the contrary, you need to eat a lot of carbohydrate food and 4-5 times less protein. On the fourth day, the amount of protein and carbohydrates should be approximately the same. Such a diverse plan does not allow the body to get used to any one type of diet, which would lead to a slowdown in metabolism. Therefore, the presence of “boot” days is the basis of carbohydrate alternation.
What happens to weight
Usually in the first two days it takes 0.5-1 kilograms of excess weight. On the third day, the scale will show the same number. However, on the fourth day or morning, the fifth lost weight may return. But this is absolutely normal: returning weight is not fat, but water. Since carbohydrates bind water, retaining it in the body. On the sixth day of the diet, she will leave along with 1-2 kilograms. It turns out that each cycle allows you to get rid of 0.5-1 kilograms. After 2 months, you will lose 7-15 kilograms. Although, of course, the result will depend on the initial weight, the characteristics of the body and lifestyle: the larger the initial weight, the faster the kilograms will disappear. Exercising will also speed up the process of losing weight. However, training is best on the 4th day of each cycle. The body at this time is the most stable and can easily cope with stress from physical exertion.
Sample Zigzag Diet Menu by Day
The first two days of the cycle:
Breakfast: a salad of fresh non-starchy vegetables with a teaspoon of vegetable oil, 2 eggs, low-fat cottage cheese;
Lunch: lean skinless chicken breast or lean beef, steamed vegetables without oil or a cup of boiled beans;
Dinner: a salad of raw non-starchy vegetables with a teaspoon of vegetable oil, a small portion of lean fish
Third day: Breakfast: a cup of oatmeal and raisins, whole grain bread;
Snack: any fruit;
- Lunch: 1/2 chicken breast, salad, a plate of rice or other cereal;
- Snack: any fruit;
- Dinner: a serving of durum wheat pasta with low-fat sauce.
- Breakfast: oatmeal and raisins or a handful of any fruit, low-fat cottage cheese;
- Snack: apple;
- Lunch:? chicken breast, salad, portion of rice;
- Snack: apple;
- Dinner: a salad of fresh vegetables with fish, a couple of slices of whole grain bread.
Throughout the diet, you can drink unlimited water and 1 cup of black coffee without sugar per day.
The amount of food consumed may vary depending on your habits and complexion. But remember that the basic principle is a combination of foods rich in carbohydrates and proteins.