The Rotation Diet: Advantages and Disadvantages

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What is the rotation diet? Why has it become so popular in recent years among not only athletes, but also ordinary people? Now let's figure it out. The alternation diet is a nutrition system that is divided into several stages. As a result, the intake of nutrients alternates in stages. In this article, we will consider different types of such diets. We will also describe the most common recipes that will not harm your body.

Carbohydrate rotation

So, what is a carbohydrate rotation diet? Now let's figure it out. The alternation diet is becoming very popular today, not only among athletes. We all know that when we sit on any one food system for a long time, our muscles become sluggish. Since the absence of carbohydrates deprives them of elasticity. Although these trace elements are necessary for our body in the same way as others, but only in moderation. And if we exclude all fats from the diet, our body will weaken and will not be able to endure physical activity. It will also lead to brittle hair, loose skin.

On top of everything else, a low-carb diet is no fun. Eventually, you will stop losing weight. Then your body is no longerwill look toned and skin he althy. Do not forget that a low-carb diet is contraindicated for obese people due to the fact that they produce a large amount of insulin in the body.

Diet. Alternation of days (protein and carbohydrate). Core Principles

The nutritional system got its name due to the fact that carbohydrate products are manipulated throughout it. The diet is divided into several cycles. One can last from four days or more. During the cycle, you need to strictly regulate the amount of food eaten. In the first 2 days, carbohydrate intake should be half the usual. On the third day, the amount of carbohydrates can be increased up to three times. But at the same time it is necessary to reduce the amount of proteins. On day 4, protein and carbohydrate intake should return to normal. Now they should be consumed in equal doses.

In the first two days, your body stops receiving glycogen, and its reserves are depleted. At the same time, he begins to intensively spend the already accumulated fats. And by the end of the second day, they come to full production for the allotted period. But remember that in no case should you abuse such a diet. Otherwise, exhaustion may begin. It can also happen that the body begins to experience stress. Then the remaining fats will accumulate "in reserve". In this case, the body at the cost of its activity will begin to expend muscle mass. As a result, the body may lose its relief.

This is why on the third day of the cycle, carbohydrate intake reaches its maximum. This is necessary to accumulate them in the body. But it is impossible to replenish the amount of lost glycogen in one day. Therefore, on the fourth day, although the amount of carbohydrates decreases, it still remains moderate.

Physical exercise with the rotation diet

Thanks to the diet, metabolic processes increase, and the body does not have time to get used to any one calorie system. Also, it is thanks to this principle that you can allow physical activity. This will significantly increase the tone of the body. But you should choose the right day when you need enhanced training. Many experts believe that it is the third. But this approach is fundamentally wrong. Since during this period you are just starting to saturate the body with carbohydrates after a two-day fast. It is best to start intensive training by the end of the fourth day. During this period, the body is saturated with carbohydrates and can safely waste them, turning them into muscle mass. If you're looking for a lean, toned figure, then carb intake is a must. In training, this will allow you not to waste muscle mass, but, on the contrary, to build it up by spending stored fats.

Menu for the first two days

Now consider the alternation diet menu. At first, meals should be at least six per day. In the morning, you can eat a vegetable salad that does not contain starch, adding one tablespoon of oil to it.

With this dish you need to eat three yolks and four egg whites. During the second dose, you can drink a protein shake. cook itonly on low-calorie milk. For the third meal, eat the chicken breast. Also eat one grapefruit. For the fourth meal, boil yourself beans and a piece of beef. For the fifth meal, eat a salad, the same as you prepared in the morning. Also add white fish fillets. And for the sixth dose, drink the same protein shake. For those who do not know how to cook it, we will tell you now.

First, take two hundred grams of cottage cheese, two hundred milliliters of milk, some oatmeal and add your favorite fruits. Optionally, you can also add spices, such as cinnamon. But this is optional. Blend all ingredients well in a blender until smooth. That's it, the cocktail is ready. So, as described above, it is worth eating for the first two days.

Menu for the last two days

The third day of the diet is high-carbohydrate. The number of meals is limited to five. Therefore, in the morning you can eat oatmeal porridge with three proteins. For the second meal, you can cook yourself a plate of any rice with chicken fillet. Plus a piece of wholemeal bread. During the third meal, eat hard-ground pasta. On the fourth, a handful of boiled rice and half of boiled chicken fillet will do again. Prepare a few slices of bread and white fish fillets for the evening.

On the fifth day, carbohydrates should be consumed in small doses. Meals will also be no more than five. In the morning, cook yourself oatmeal with raisins and three proteins. The next meal is a protein shake with three slices of bread. Then boiled rice, chicken fillet and vegetable salad. During the penultimate meal, you can eat vegetable salad, fish fillet andthree pieces of bread. For the latter, only a protein shake will do.

Advantages and disadvantages

The four day rotation diet is not an absolute dogma. The number of days can be selected individually for yourself. Many athletes take five days of protein, and in the last two days they load the body with carbohydrates. You can do it differently.

The alternation diet has another definite plus. It lies in the fact that with such a nutrition system, the mental state remains normal. Many who have been on low-carb diets know that they have to give up their favorite foods. Which, of course, is very depressing. And with carbohydrate alternation, you have to endure only a few days. Then you can afford your favorite sweets, but, of course, in moderation.

Well, the most important thing is that the diet really works, and not just for athletes.

If we talk about the disadvantages, then such a diet can cause headaches and nausea. Also, the BUCH nutrition system can provoke the development of various diseases, such as diabetes mellitus or heart disease, kidney disease.

Protein system

Diet- alternation of protein products works on the principle of carbohydrate. Only the emphasis is on food with a high protein content. These foods are high in amino acids.

They help break down stored fats. Thanks to this diet, the muscles become more elastic and durable. But worth itremember that a large amount of protein food contains a lot of fat. Therefore, it is necessary to choose products with a minimum content of it.

These include white chicken meat, low-calorie cheese, low-fat milk, chicken proteins, sea fish fillets. This diet is suitable for young people who lead an active lifestyle. Meat lovers will feel good with such a nutrition system.

Dukan diet

The Dukan Diet is a food system in which you can think over the menu yourself. Everyone can choose dishes individually for themselves. But remember, no matter what diet you choose, the amount of pure water consumed per day should be at least two liters. The second phase of the Dukan diet is called alternation. It consists in alternating the adoption of protein and protein-vegetable food. You can choose the alternation scheme for yourself, depending on the characteristics of the body. One day can be a protein diet, the second - a protein-vegetable diet. You can alternate between two and two. Recipes for the Dukan Diet "Alternation" are simple (we will look at some below).

During this phase, you should not eat foods that contain starch. Any cereals, pasta, potatoes, all legumes are prohibited. It is allowed to eat cucumbers, tomatoes, lettuce, herbs, carrots and beets, but only in small quantities due to the high content of sugar in their composition. You can also eat zucchini, eggplant. Salads are recommended to be seasoned with olive oil or fat-free sauces. When youcook food, use sweeteners. It is allowed to add spices to dishes.

Citrus fruits can be eaten in any quantity. It is forbidden to eat grapes, bananas, avocados and other high-calorie fruits. You can drink tea, coffee, but only without sugar. It is strictly forbidden to eat any dried fruits. You can add soy sauce to salads.

During the second phase of the diet, you can increase the amount of bran or buckwheat (who loves what) up to two tablespoons a day. Buckwheat can be boiled in milk, water or simply steamed. If during the diet you feel that constipation begins, then try to eat a spoonful of bran once a day.

With a diet, the use of dairy products is allowed. But you can not be zealous with them, so that stagnation in the body does not begin. Therefore, no more than one kilogram per day is enough. Be sure to include a daily walk for at least half an hour in your daily routine.

If you choose this diet, then be prepared for the fact that you will lose weight slowly. Few people know that eating vegetables leads to moisture retention in the body. And protein foods, on the contrary, remove water from the body well. There may be a slight pause in weight loss, but do not worry. Since protein days will speed up the process.

Dukan. Diet "Alternation": recipes

First, we will tell you how white fish is cooked in Taso sauce. For cooking you will need:

• seasoning for fish;
• 0.5kg white fish;
• st. a spoonful of Taso and soy sauce;
• ch.spoonful of lemon juice;
• 0.5 teaspoons sugar substitute.

Cooking:

1. Gut the fish, cut into pieces.
2. Prepare the marinade. Mix sauces and juice. Add sweetener.
3. Pour the marinade over the fish. Store in a cool place for 60 minutes.
4. Then sprinkle with seasoning. Bake in the oven for 30 minutes.

Now consider another recipe. We will tell you how to prepare a cottage cheese casserole. To create such a dish you will need:

• two art. tablespoons oat bran;
• five eggs;
• 400 grams low-fat cottage cheese;
• 100 ml milk;
• coconut for decoration,
• 2-3 teaspoons natural sweetener.

Cooking:

1. Separate the whites from the yolks. We won't need the latter.
2. Dissolve sweetener in warm milk.
3. Then beat the resulting composition and cottage cheese with a blender. Beat egg whites to peaks.
4. After carefully insert them into the total mass.
5. Pour the mass into the mold. Place in the oven for fifty minutes.
6. Decorate the finished product with shavings.

Pumpkin cutlets

Continuing to describe the recipes for the Dukan Diet "Alternation", let's talk about pink salmon cutlets. For cooking you will need:

• 150 grams of smoked chicken;
• one can of pink salmon;
• one egg;
• st. spoonful of soy sauce;
• seasoning for fish;
• 125 grams of tofu.

Cooking:

1. Mix all ingredients in a blender.
2. Make balls from the resulting mass.
3. Microwave for five minutes.
4. Serve with soy sauce.

Tips

What is worth knowing for those who are interested in Dukan, the "Alternation" diet (the menu will be discussed below)?

During the diet, as we have already found out, you will have to eat a large amount of vegetables. As we know, there are useful substances in raw foods. But you won't sit on them for long. Therefore, it is allowed to subject vegetables to any heat treatment, except for frying.

And in general, it is not recommended to fry any other foods during the diet. It is only allowed to boil, stew or steam. Of course, it is desirable to load the body with exercises in the gym. Otherwise, weight loss will be much slower than we would like. If you do not have time to visit the gym, you can devote time to physical activity at home. This will also help you lose weight more intensively.

With the Dukan diet, there are no restrictions on the number of meals per day. The nutritionist and founder of the diet is sure that you can eat as many times as the body requires. But you can't overeat. Otherwise, you will not lose weight, but gain it.

Menu BEACH

We figured out what the Dukan Diet "Alternation" is. Let's take a look at the menu now. Calculated for 4 days. You can also adjust it by increasing or decreasing the days.

1st day. Vegetable. Curd in the morning. Then stew cabbage with sausage. In the afternoon you can have two sweets. In the eveningallowed to eat chicken with vegetables.

2nd day. Protein. Curd in the morning. For lunch, chicken fillet with low-fat kefir. After a couple of hours, prepare the cottage cheese casserole. For the evening, make a salmon cutlet and cottage cheese casserole.

3rd day. Vegetable. Porridge at your discretion. Happy salmon patty with salad. For an afternoon snack, you can drink tea without sugar with profiteroles. For the evening sweet pepper with two sausages and tea with profiteroles.

4th day. Protein. In the morning, low-fat cottage cheese, coffee with a sausage and cheese sandwich. During the day, you can bake chicken pancakes and consume half a liter of kefir. After a couple of hours, you are allowed to drink tea with two sausages. For the evening, chicken broth with a sandwich.

Conclusion

Summing up, we can safely say that the protein-carbohydrate alternation diet (BUCH) is the most optimal for those who want to quickly lose weight and get a beautiful toned body without much stress for the body. It is worth remembering that the key to success is to strictly adhere to the system. And, of course, physical activity is mandatory.