Weight control diet

2. 2. 2018


Carb cycling is nothing more than eating more carbohydrates on some days (High Carb days) to help promote muscle growth and eating less carbohydrates on other days (Low Carb days) to help minimize fat gain and even promote fat loss. We focus on carbohydrates (and not protein or fats) because carbs seem to have the most influential effect on body composition and how you look.

High Carb Days

Low Carb Days


KETOGENIC = LOW-CARB DIET (aka Atkinson diet)

Carbohydrates - sugars - are used by the body as an instant source of energy. The idea behind this diet is to  to exclude all carbohydrates while not controling the intake of the fat. This way metabolism reorients to burn the fat. This condition is called ketosis. While being in so called ketosis, the body increases the number of the ketones, which suppresses hunger and induces a euphoric mood. In a state of ketosis the body gets its energy by burning the ketones, which are taken both from the diet, but mainly from the stored fat. Due to the significant proportion of the protein included in this type of diet, it also minimizes the loss of the muscle mass.



The diet has four phases: attack, the cruise, the consolidation and stabilizing. You are allowed to eat an unlimited amount of food, but only the type food that is authorized for a specific phase.    

Essential component is oat bran, which stabilize the digestive system of the body and prevent constipation. Additionally, the oat bran swells in the body and you do not feel hungry while dieting. It binds fats, sugars and toxins and diverts them out of the body before they get into the bloodstream, thereby it is indirectly good for the heart.

The attack phase

At this stage, you only consume proteins and lasts 1-10 days. During these five days you can lose up to 3 kg. It is very important to drink at least two liters of unsweetened water a day. It is suitable to do a brisk walk about 30 minutes every day. Eat  2 tablespoons of oat bran every day, which can be purchased in a healthy diet and some supermarkets.

The cruise phase

At this stage, you alternate the days when you eat only proteins as in the first phase and the days when you eat proteins and vegetables. This stage continues until you reach your dream bodyweight. Again, you must not forget the regular drinking habits and daily walking, which lasts at least 30 minutes. It is recommended to eat 2 tablespoons of oat bran every day.

The consolidation phase

You are allowed to eat proteins and vegetables anytime. Furthermore, you can eat smaller portions of fruit, 2 slices of whole wheat bread, also pasta once a week, potatoes or legumes without oil, also 40 g of cheese (non-fat); lamb, pork, ham max. twice a week. It is recommended to eat just proteins one day a one day a week. You must not forget two tablespoons of oat bran every day. This phase lasts according to how much you have lost in previous phases. Every kg of weight loss multiplied, by ten days.

The stabilisation phase

This phase lasts for a very long time and is respected throughout your whole life. You eat only proteins every thursday, adding three teaspoons of oat bran every day and walking at least 20 minutes and walk up the stairs. Keeping the drinking regime. You adhereto a similar diet plan  that you followed in the third phase.



IF, or intermittent fasting. The fasting is ranged from 16 to 24 hours. When IF-ing, the fat oxidation occurs, the body reduces weight and accelerates the process of weight loss in general.

The central idea of intermittent fasting is to reduce total calorie consumption, which ideally leads to weight loss. IF typical protocol includes the individual to underego - period with a significant reduction of calories (in the range of 0-25% of the normal daily caloric intake of an individual) for 16-24 hours. After such a strict phase individuals returns to a relatively normal energy intake during 8-24 hours in which the food can be composed from any types.

There are currently 3 used methods (LeanGains, The Alternate-Day Diet, the Warrior diet) that differ only in the length and duration of fasting and so called feeding.



RAW food diet

Already its name raw, states the fact that it really is based on, uncooked foods, often bio food. The food is not heated at all and if yes, then only at temperatures from 40 ° C to 46 ° C.
Depending on what a person wants, what eating habits they want to achieve and what kind of a lifestyle they want to live, the foods in this diet can also include raw fruits, vegetables, nuts, grains and seeds (also sprouted), as well as eggs, fish (such as sashimi), meat (such as carpaccio) and unpasteurized and non homogenised dairy products (such as milk, cheese, yogurt).



Also known as the prehistoric or eating of paleolithic period. It is a way of eating (and a whole way of life), which respects our genetic makeup. This way of eating is based on eating and living habits of our evolutionary ancestors (now obviously adapted to the modern times). The paleo diet dominates with the fats at the expense of carbohydrates. Fats represent about 50-60%, 20-30% carbohydrates and proteins 20–25% of total energy intake. The rational representation of nutrition paleo differs fundamentally from the current presented model of healthy eating, where dominate sugars (mostly complex sugars like in bread, pasta, rice, potatoes or legumes) at the expense of proteins and especially fat (55% carbohydrates, 15% proteins, 30% fat).

This whole method of eating is based on the assumption that people in the past (the period of the Neolithic and Mesolithic) were hunters gatherers. Their diet consisted of meat, eggs, and limited amounts of fruits and nuts. At this time there were no civlization diseases, diabetes etc. Gluten or grain had not been known.


A diet is based on eliminating the consumption of food containing the gluten. Usually for health reasons. The basis of a gluten-free diet is the complete elimination of wheat, rye, barley, oats and products made from them. As a substitution for the forbidden foods in the gluten-free diet are we use potatoes, rice, corn, buckwheat, soybeans, beans, amaranth, millet and products (eg. flour, starch, semolina, …)



It was found that many foods have the ability to agglutinate the cells of only a certain blood group and other are left unchanged. This means that the food may be harmful to the cells of one blood group but very useful for other group but very useful for other group. And this discovery identifies a link between blood groups and their  diets.



Vegetarianism, veganism and raw vegan lifestyle, or plant-based diets (diets based on plant products). Most of the foods eaten eaten are of vegetable origin.



Vegans refuse all animal products, so all kinds of meat and slaughter products, milk and dairy products, eggs or honey.

RAW VEGAN lifestyle

Similar to vegans, but additionally consume only uncooked foods...


Vegetarians do not eat the abattoir products, thus nothing that pertains to the killing of animals. Colloquially said - those who do not eat meat. Vegetarianism is often considered as a lifestyle. Its supporters solve their diet in other areas too. For example, they do not smoke or do not drink alcohol.

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