Doctor, vice-champion of the Central Federal District in the nomination "fitness bikini" Anna Melnik shared a recipe for a yoghurt dessert and told whether the food system with protein-carbohydrate alternation is dangerous.
Strawberry yoghurt dessert
Natural yogurt - 100 g.
Milk - 50 ml.
Strawberries - 50 g.
Gelatin - 5 g.
Dissolve gelatin in milk and heat. Whisk yogurt with strawberries until smooth, add sweetener (I have natural stevia). Add to milk mixture and cook for 3-4 minutes. Pour into a mold and refrigerate for 1.5-2 hours.
Dinner
Teriyaki chicken with rice and broccoli
Chicken breast - 100 g.
Sesame seeds - 20 g.
For the sauce:
Garlic - 1 clove
Soy sauce - 1/7 cup
Honey - 2 tbsp.
Ginger - 1/6 tsp
Olive oil - 1/2 tsp
Starch - 1/2 tsp
Wine vinegar - 1/3 tsp
Wash the chicken, dry it with a paper towel, cut into cubes, salt and pepper. Mix all the ingredients for the sauce. Preheat the skillet well, fry the chicken for 2-3 minutes. Add Teriyaki sauce, stir. Cook until the sauce thickens. Serve with rice and vegetables, sprinkled with sesame seeds.
Recently, food with protein-carbohydrate alternation has been popular. Its essence is as follows: the period allotted for weight loss is divided into 4 cycles. The first and second days of the cycle are low-carb, protein intake at the level of 3 grams per kilogram of body weight, carbohydrates - 1-1.5 grams. Day 3 - high carbohydrate. Consumption of carbohydrates - 5 grams per kilogram of body weight, protein - 1-1.5 grams. The fourth day is moderate. Protein intake - 2 grams per kilogram of body weight, carbohydrates - 2-3 grams.
What happens to the body?
During the first two low-carb days, the body almost completely depletes its glycogen stores. Fat consumption begins. By the end of the second low-carb day, the process of using fat for energy is at its peak. It is dangerous to continue to eat according to such a system: the body can switch to "emergency" mode. To prevent this from happening, the diet includes high-carb days. Therefore, such a power supply system is sufficiently balanced and harmless.
Snack
Curd mousse
Cottage cheese - 100 g.
Natural yogurt - 50 ml.
Seasonal berries - 30 g.
Beat yogurt and cottage cheese with a blender until smooth. Wash and chop the berries. Place in a glass in layers and garnish with a sprig of mint.
Dinner
Ratatouille
Zucchini - 100 g.
Eggplant - 50 g.
Tomatoes - 30 g.
Sweet red onions - 20 g.
Bulgarian pepper - 20 g.
Garlic - 3 cloves
Tomatoes cut in their own juice - 20 g.
Fresh thyme
Olive oil
Sea salt
Cut the courgette, eggplant, onion and tomatoes into equal-sized circles (~ 5 mm.). Put chopped tomatoes at the bottom of the mold, lay vegetables at an angle: eggplant - tomatoes - zucchini - onion - eggplant. Pepper, salt, add chopped garlic, finely chopped pepper. Drizzle with olive oil and bake for about 30 minutes.
