First, you should avoid carbohydrates, then only eat them, and then use a balanced menu. The complete cycle is 7 days, then everything is repeated again. But the very first thing you should do is to consult a doctor. If you suffer from metabolic diseases, kidney problems, pancreas, liver and other internal organs, such diets are not friends for you.
The first day
The first day practically excludes the use of carbohydrates. You should use only 1 gram per kilogram of your body. It is needed to minimize the cereals, fruit and bread. The daily menu should include just a couple apples, 400 g of non-starchy vegetables, a little piece of corn bread or bran bread. The rest of the ration should contain dairy products, fish, lean meat. The norm of protein for women is about 3 grams per kilogram of the body weight, for men – up to 4 grams. The norm of fats – 0.8 – 1 gram per kilogram.
Carbohydrate reserves in the muscles and liver become exhausted during this time. The body begins to use fat deposits. Fat burning process reaches its peak around the end of the second day. It is desirable to help body to fight fat, and pay attention to sport for about 40 minutes a day – fast walking, swimming, simple complex of exercises.
The second, third and fourth days
Your ration still includes minimum of carbohydrates. For the first couple of days of such nutrition you will lose weight 0.5-1 kg, but don’t rejoice too soon and don’t continue carbohydrate-free diet. With a lack of carbohydrates and fats, proteins can’t be absorbed until the end. Their remains are floating in the blood and poison the kidneys and liver.
Thus, we live with a minimum of carbohydrates for 2, or maximum 4 days. You will understand due to the state of health, when to move on to another phase.
The fifth day
The fifth day – carbohydrate nutrition. On this day, you need to consume 5-6 grams of carbohydrates per kilogram of body weight, and to reduce the amount of proteins up to 1 gram. Also, the amount of fats is reduced to 0.6 grams. Your menu is replenished with cereals and fruits – carbohydrate stores are gradually increased, excess protein doesn’t overload blood and kidneys. But internal fat continues to be used, because the body hasn’t had time yet to switch to energy from carbohydrates.
Don’t be afraid, if on the fifth day, part of the lost weight comes back – it’s glycogen and water, but not fat! Don’t forget to play sports.
The sixth and seventh days
During these days, your ration will include: proteins – 1.3-2 g, carbohydrates – 4 g, fats – 0.8 grams per kilogram of your body weight. This is the usual balanced nutrition for physically active person. You will feel a surge of strength and energy.
A new cycle of the zigzag diet begins from the following morning. Repeat everything from the first day until the seventh. Such alternation of the calorific value and nutrients are not addictive for the organism. The diet causes the body to use the emergency reserve of fat, and still maintain strength to operate normally.