Какво трябва да знаете за „Воинската диета“ (Warrior Diet) ?

Добавена на 14 Октомври 2012 | Категория: Диети | Добави в любими

Воинската диета е един от основните варианти на периодичното гладуване (Intermittent fasting), като според повечето хора е най – екстремният от тях. Това представлява необичаен режим с всекидневно гладуване, който е изграден на базата на историческия пример на древните римляни и гърци. Създателят му е Ори Хофмеклер, който е удивен от физиката на спартанците, като според него именно този режим е в основата за невероятната им визия.

Методика


Принципът е лесен за научаване, но нетрадиционен. Главното е, че трябва да консумирате храната веднъж дневно – вечерта, а ограничения почти няма. Може да приемате въглехидрати и мазнини на корем. Няма ограничения за количеството калории. Режимът се разделя на два периода – на глад и на преяждане.

Периодът на глад е доста по – дълъг, като при напредналите стига до 20 – 22 часа. Продължителността зависи главно от индивидуалната адаптация на организма. При някои хора става по – лесно, отколкото при други. В този период може да приемате много течности – кофеинови напитки, вода, сокове от пресни плодове и т.н. В краен случай на глад, може да консумирате нискогликемични плодове, но в малки количества. С времето ще забравите за глада, тъй като организмът ви ще се адаптира. Основната цел е пречистване на тялото, а самият глад трябва да се контролира. Спадовете на енергия, стомашният дискомфорт са нежелани. С времето трябва да усещате повишена умствена и физическа енергия през деня. Основната полза се крие в това, че нивото на инсулин се понижава и изгарянето на мазнините става по – ефективно.

Освен това, растежният хормон и глюкагонът се повишават, което допълнително разгражда мазнините. Токсините се премахват от организма, а ненужните клетки се елиминират, което подобрява имунната система. Работата на нервната система се подобрява значително. Храната се усвоява по – добре.

Следва периодът на преяждането, в който организмът е напълно готов за максимално усвояване на голямо количество храна. Поредността на вашата вечеря трябва да е следната: започвате с протеинините, следват мазнините, а въглехидратите са накрая.

Менюто трябва да е разнообразно. За предпочитане са естествените храни. Когато усетите, че сте преяли, прекратете вечерята. Не се страхувайте от калориите, ограничение няма. Доверете се на организма си и ще разберете от колко храна имате нужда. В този период се попълват запасите от гликоген, съответно енергийните депа за следващия ден. Белтъчините се усвояват по – лесно, което допринася за по – лесно покачване на мускулна маса. Метаболизмът ви се ускорява значително, а въглехидратите не се натрупват като мазнини.

Важно е да отбележим, че гладът и храненето са контролирани. Адаптирането към Вонската диета трае различен период при различните хота, но принципно стига от няколко дни до 2 – 3 седмици. В началото може да приемате минимални количества сурови ядки или месо, ако огладнеете много. Най – добре е тренировката ви да е вечерта, около час преди храненето. По този начин ще имате оптимални нива на растежен хормон.

Воинската диета е изключително подходяща за тези, които искат да намалят процента си подкожни мазнини, докато в същото време запазват или дори увеличават мускулната маса. Стремете се към силови тренировки с малко повторения, но максимално натоварване като килограми.




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