Your best bet is a reducing diet! Types of therapeutic diets.

Diets I’ll say right away that I don’t understand all the subtleties of more than 1000 diets that exist officially today. I simply have no need for this. Scientific work in the field of nutrition has led me to the desired result: with the help of the developed system

1) Reducing diet. Regardless of the reason why a person gains excess weight, classical medicine recommends a reduction diet aimed at a general reduction in calorie intake.

The basic principles of the reduction diet are as follows:

a) The energy value of the diet is primarily reduced by carbohydrates and fats. Caloric content, taking into account sex, age, intensity of work and training, normal body weight is reduced by 20-50% or more, depending on the results achieved.

b) Normal or slightly elevated protein content in the diet - at least 90-100 g. Protein food increases the basal metabolic rate and energy expenditure of the body. It contributes to a greater release into the blood of somatotropic hormone and "extinguishes" the feeling of hunger, which may occur at first due to a lack of carbohydrates in the diet. The diet should contain at least 400-500 g of protein products such as meat, fish, cottage cheese, non-fish seafood. Egg whites (protein omelets), with their assimilation, increase energy consumption more than meat or curd.

c) A sharp restriction of carbohydrates (up to 100-200 g per day) is achieved primarily due to the exclusion of sugar, confectionery, sugary drinks, etc. Bread is limited to 100-150 g per day, and sometimes even excluded. Preferred bread is not simple, but with bran. Sugar is replaced by saccharin, syllyelin and its other substitutes.

g) The amount of fat in the diet is reduced to 80 g. 30-35 g of this amount should be vegetable oils.

e) Water intake is limited to 1-1.2 liters per day. This enhances the breakdown of fat as a source of "internal water".

f) Limit salt intake to 5–8 g per day (salt included in common foods is also taken into account). Food is therefore cooked with almost no salt and only slightly salted with food.

g) Alcoholic beverages are completely excluded. Alcohol even in small quantities blocks the release of somatotropin, and this leads to a decrease in blood sugar and FFA. As a result - increased appetite and overeating. Against the background of reduced secretion of growth hormone, all the food eaten goes straight to fat. In addition, alcohol itself is a good source of energy.

h) Foods and foods that excite the appetite are excluded: spices and spicy vegetables, broths and sauces from meat, fish, mushrooms. Smoked products and smoked products are excluded.

i) Comply with mode 5-6 meals a day. To ensure a sufficient amount of food, which is necessary for a feeling of fullness, the diet should contain a sufficient amount of low-calorie vegetables and fruits - apples, cabbage, carrots, cucumbers, etc.

As a practical doctor, I can state that the classical reduction diet is not burdensome, it is quite simple to use. However, it gives a moderate effect. To achieve the desired result of this diet you need to adhere to a sufficiently long time. It is suitable for both ordinary people and people who are actively involved in sports. If the effectiveness of the classical reduction diet is insufficient, then they switch to the use of other, less benign types of diets.

2) Medical fasting. Medical fasting is used, unfortunately, not as often as it deserves. Around the world has accumulated large. practical and scientific experience of therapeutic fasting. In our country alone, 2 doctoral and 32 master’s theses, scientific monographs and collections of scientific papers from various fields of medicine are devoted to therapeutic fasting. The Ministry of Health has officially allowed to spend in stationary conditions long periods of fasting - more than 20 days on the water and short periods - no more than 3 days without water. Unofficially used terms much more!

However, medical fasting will never find a wide enough use precisely because of its effectiveness. Medicine is the same business as any other. To cure a sick person is the same as feeding a hungry person once and for all. He will not sell anything anymore and will never make money on it. Therefore, the whole tactics of modern medicine is not based on curing the patient, but on his “cure”. Binding the patient to the doctors provides them with a stable income and this tendency only worsens over time. Before my eyes, highly effective drugs and good methods of operations are withdrawn from circulation. Even seals release less and less durable. The economy dictates its own laws. Let us return, however, to our topic. Long periods of fasting are used in their practice even by bodybuilders - people who are especially concerned about the growth of their muscle mass. I personally know several such fans of my own health. Once a year they go hungry for 20-30 days. During this time, they lose all fat and muscle mass. This is followed by a 20-30 day recovery period. Another three months is spent on muscle recovery, which occurs very quickly due to “muscle memory”. After that, there is still almost a year for progress in the recruitment of muscles.

A detailed description of therapeutic fasting is not the purpose of this book, so I will touch it only in general terms. With a moderate excess weight, sometimes one long course of therapeutic fasting is enough to get rid of both excess weight and diseases. In severe obesity with a whole "bunch" of associated diseases, starvation is performed by the fractional method. The fractional method is as follows. A shortened course of therapeutic fasting for a period of 10-15 days is held, followed by the same recovery period. Then there is a pause of 10-15 days and again a medium-term course of therapeutic fasting, followed by recovery. Such fractions spend 5-6. Sometimes 10-12.

Fractional starvation can cure obesity of any degree and of any origin. I can take the liberty to make such a statement, because I have never seen a negative result.

This is of course about sick people. A healthy person has no incentive to subject himself to such trials, because it is very hard to starve, who would not speak on this topic.

In more detail, I would like to dwell on short-term fasting without water, the so-called “dry” fasting. It is necessary to do this because it can be widely used both in ordinary medical practice and in sports. Both in order to reduce weight, and in order to treat diseases and sports injuries. Because of its short duration, it does not require hospitalization and can be applied without interruption from everyday life.

Subjectively, the “dry” fasting of most people is transferred much harder than the “wet” one, therefore, with the aim of reducing its weight, it was used relatively recently and, I must say, with very great success. If during normal water fasting a person loses from 1 kg to 500 g of weight per day, then during dry fasting the body weight loss reaches 3 kg of weight per day.

The “era” of dry fasting began with the treatment of colds. I will not describe all the troubles that cause us colds. They are already well known. I can only say one thing: about 25% of life robs us of colds, and only by solving this problem we automatically receive a substantial increase in the number of our lives, not to mention improving its quality.

The more busy a person is, the more he gets out of the rut the most common banal common cold (ARI), not to mention such a serious infection like the flu. This applies equally to highly skilled athletes, as well as to people who have an active business life. Imagine the situation: already bought a plane ticket. In a few days, there will be very large competitions, for which a person has been preparing for his whole life, a serious business meeting, rest on the islands in the end. Cold can catch at the most inopportune moment. Physical overloads, nervous fatigue can have an effect, in the end you can simply get infected from another person. Our people are without complexes, everyone sneezes into their faces with each other easily, without ceremony, almost spit.

How to cure acute respiratory infections in the shortest possible time? I really do not know a more effective means than short-term fasting without water. Sometimes it happens that a person steps on the ramp of an airplane while having a cold, and is already walking down the ramp already healthy. And all this thanks to the short-term dry fasting.

The word "fasting" scares people. It subconsciously carries in itself some negative meaning. Therefore, in all his scientific works he was replaced by the more digestible term “unloading-diet therapy”.

So, you do not just catch a cold. Let's be realistic and immediately try to determine our capabilities, because it depends to a large extent on the form of the common cold. If you get sick with a simple acute respiratory infection, you will need 1-2 days to heal. If you have the flu, then you are already dealing with a more dangerous virus and you can’t get off with less than 3 days of dry fasting.

If you suddenly feel unwell, sore throat and nose, then fasting should be started immediately, not delaying for an hour. Viruses are very unstable creations. Once they had a cellular structure, but then, in the process of evolution, they simplified and became simpler than the simplest cell. A virus is just a strand of DNA (RNA) surrounded by a sheath. Nothing else. Once inside the cell, the virus inserts its DNA into the cell’s DNA, and it begins to produce the virus. Further process proceeds avalanche. The cell dies, and a huge number of viruses spread further, causing disease.

How to start fasting? The first thing to start with is cleansing the intestines. There are many pseudoscientific and pseudo-popular books, where it is said that it is not necessary to clean the intestines, in the body, they say, there is nothing superfluous. Believe me, a doctor with a lot of practical experience: there is always plenty in the body. The human gastrointestinal tract has a length of more than 12 meters and carries at least 3 kg of content. Of these 3 kg, exactly half (1.5 kg) are microbes. Just think about it! One and a half kilograms of microbes we constantly carry in ourselves. Our immunity is in constant tension because of the resistance to these microbes. Having got rid of one and a half kilograms of microbial mass, we get a huge microbial discharge, and our immunity can now easily cope with a few grams of microbes in the nose or throat.

At all times, an enema was considered to be the ideal remedy for cleansing the intestines (although by and large it is not so). For an enema, it is necessary to take warm water with the addition of potassium permanganate (potassium permanganate). Enema cleans only the large intestine and this is its main drawback. The small intestine remains uncleaned. The bulk of microbes, however, is in the large intestine.

Most fully able to clean the entire gastrointestinal tract from the stomach and ending with the large intestine with a saline laxative. The best salt laxative of all times and peoples is magnesium sulfate or simply magnesia. For these purposes, it is produced in powder. Before fasting take 25-50-75 g of magnesia, depending on body weight. It acts osmotically. During the day, the entire gastrointestinal tract secretes about 12 liters of digestive juices. By pulling them into the intestinal lumen, magnesia interferes with reabsorption and causes a laxative effect. The laxative effect is further enhanced by the intake of large amounts of water.

After cleansing the bowels with an enema or laxative, the next day is already considered a day of fasting. On this day, nothing can be eaten and nothing can be drunk.

Immediately after starvation begins, cold symptoms begin to disappear very quickly: breathing becomes easier, the general condition improves, the temperature subsides, and the rhinitis disappears. Fasting is necessary until all symptoms of a cold are gone.

Despite the lack of water in the diet, the body does not experience any water deficiency. Adipose tissue is more than 90% water. The role of the water store is another function of the fatty tissue in the body. Therefore, while in the body there is at least 1 g of fat, there is 1 g of water. Death from dehydration does not threaten him. But microbes and viruses are very tight. Without water, they cannot penetrate inside the cell. For viruses to penetrate the cell, they release special substances that form microtubules in the cell membrane (they can only be seen under an electron microscope). It is through these microtubules that viruses enter the cell. Only trouble! The formation of such microtubules requires water. The slightest water deficiency leads to the fact that the cell membranes become impermeable to viruses and microbes. Viruses are short-lived creatures. The old generation outside the cell quickly dies, and the new inside the cell does not have time to appear. So a person recovers in a matter of hours. The organism does not suffer from water deficiency. For his needs is water from the fatty tissue. There are other mechanisms of antimicrobial and anti-inflammatory action during fasting. But with dry fasting, moderate physiological dehydration is the main cure mechanism.

Without intestinal cleansing, the therapeutic effect also develops, but it happens to be much weaker and the subjective state of health is worse than with fasting with bowel cleansing.

During short periods of fasting weakness, as a rule, does not happen. On the contrary, a person is always experiencing a surge of energy. It is fixed in the process of evolution. After all, hungry

a person must immediately run to the hunt, to catch someone and eat. At worst, dig out some root or pick some fruit. The energy burst reaction takes place only by the 3rd day of fasting and is replaced by an even calm state.

I stop in detail on treatment of colds with fasting because attention to dry fasting was attracted precisely by specialists in the treatment of colds and inflammatory diseases. For this purpose, it is used most often and it is with the treatment of colds that, as a rule, people begin to get acquainted with dry starvation. In the future, it turns out that this is an excellent tool for burning excess fatty tissue. During dry fasting, adipose tissue burns exactly 3 times faster than during fasting on water.

There is another feature of dry fasting, which distinguishes it from the water. During water starvation, the loss of fat and muscle mass is approximately the same proportion. During dry starvation, fatty tissue disintegrates 3-4 times faster than muscular as the main storage of “internal water”. Therefore, along with a large loss of adipose tissue, muscle tissue remains relatively intact. This is of great importance for athletes who are forced to maintain muscle mass at a certain high level. That small loss of muscle mass, which occurs during the dry starvation period, is quickly restored with the resumption of training due to “muscle memory”.

Dry fasting stimulates the nervous system, has an antidepressant effect, contributing to a cure for bad mood.

For a systematic reduction in excess weight, it is enough to go hungry “dry” 1-2 days per week. You can fast 2 days in a row, and you can fast 2 times a week for 1 day.

If after the usual “water” starvation the fatty tissue is quickly restored, then after the dry starvation, the full recovery of the fatty tissue never occurs and this is why it compares favorably with the water one.

After a short dry fasting, a period of restorative nutrition of the same duration is required.

The scheme of the recovery period after 1-2 days of fasting:

Until 12:00 - juice in quantities up to I l.

13:00, 16:00, 20:00 - 200 grated vegetables + 2-3 tablespoons of kefir.

The next day, you can go to a normal diet, but in no case should not overeat. I, personally, did not see death cases, but the deterioration of state of health in such cases was also observed very significant.

Sometimes, in order to treat a protracted inflammatory disease, one has to starve “on a dry basis” for more than 3 days.

The scheme of the recovery period after 3-5 days of fasting:

1 day. Juice (up to 1 l can be with pulp).

2 day. Meals 5 times a day. At the reception they take 100 g of kefir, 50 g of grated carrots and 100 g of pureed apples. Between meals, if the feeling of hunger really pesters, you can drink 100-200 g of juice.

3 day. Meals 5 times a day. At the reception they take 100 g of kefir, 50 g of mashed stewed beets, 10 g of vegetable oil, 100 g of mashed apples, 25 g of bread.

4 day. 9:00 - 200 g of kefir + 50 g of grated carrots + 50 g of mashed apples + 50 g of mashed stewed beets, 10 g of vegetable oil, 25 g of bread.

13:00 - 200 g of kefir, 50 g of cottage cheese, 50 g of grated carrots, 50 g of stewed cabbage, 50 g of grated apples, 50 g of bread.

21:00 - 200 g of kefir, 100 g of carrots, 50 g of bread. Between meals, you can drink 100-200 g of juice or eat 100-150 g of apples.

In sports practice, dry fasting has proven itself very well in the acute period of treating injuries: all sorts of bruises, sprains, dislocations, fractures, concussions. For any sports injury swelling of soft tissues. The more pronounced this edema, the harder the consequences of the injury will be. Eliminating edema by dry starvation, we are

most reduce the effects of injury to a minimum, and sometimes even to zero.

3) Carbohydrate (carbohydrate) load during exercise. In the early 90s. In the sports press, recommendations were widely made to take sweet drinks in fractional portions against the background of training. Depending on gender and age, the amount of carbohydrates can be varied, but it was generally recommended to drink ISO ml of carbohydrate drink before training and subsequently with 50 ml every 15 minutes of training. At the same time promised anabolic effect, equal to the use of steroids. Recommendations to take digestible carbohydrates before and during exercise have a thousand-year history. Everyone knows that even at the first Olympic Games, runners had power points where they could choose from sugar and drinks, including and wine (!). The recommendation to take carbohydrates before training was established in bodybuilding only at the turn of the 50-60s. But the recommendation to take carbohydrates during exercise has spread widely in the early 90s. On the one hand, manufacturers of dry carbohydrate drinks tried to “shake the market”, and on the other hand, the theory finally docked with practice. All those who took the easily digested carbohydrates before and during the workout did not notice the anabolic effect, however, they noted an increase in working capacity during high-intensity workouts and a fat burning effect. Since the 50s. in biochemistry, the postulate that "fats are burned in the fire of carbohydrates" has been established. No one just knew exactly how much carbohydrates needed to burn fat, and people overeat much. By the mid-80s. it has been scientifically proven that it is possible to burn fats without carbohydrates at all, but it comes only at the time of complete starvation, and then for different people at different times. In clinics, medical fasting was collected extensive material on this topic. Depending on the types of metabolism and the nervous system, these periods ranged from 1 to 14 days, and in some people the complete oxidation of fats was not observed at all. At the beginning of therapeutic fasting in most people, just as in the carbohydrate unloading phase, acidosis begins - ketone bodies, which are products of oxidized fatty acids, accumulate in the blood and shift the blood pH to the acidic side. This shift is very strong and is accompanied by a drop in blood sugar levels. With full starvation, all these phenomena are much more pronounced than during the rejection of carbohydrates. All this taken together causes weakness, lethargy, the appearance of acetone smell from the mouth, a decrease in mood. Compensation of this condition often occurs spasmodically at night, when the chain of gluconeogenesis (glucose synthesis) enzymes from fats is launched in the liver. Against the background of food intake, the synthesis of these enzymes is not launched, but in the process of evolution, they are still entrenched, because survived the bowl of people with the ability to tolerate well hunger. Only now, for the “launching” of the synthesis of these enzymes, time is needed, which is different for each person, and the increase in lipolysis begins to weaken from the moment of the complete launch of gluconeogenesis. In sports, long-term full starvation is rarely used, but the complete elimination of carbohydrates, which is still ahead, is often used. It is transferred approximately in the same way as complete starvation, i.e. subjective well-being can be very bad. In some individuals, spontaneous lipolysis may be sufficiently high, and lipolysis induced by starvation or exercise is not large enough. This usually leads to suspicion of latent liver disease, in which there is a deficiency of gluconeogenesis enzymes or a lack of norepinephrine in the central nervous system, which serves as the main stimulator of lipolysis, as well as the main stimulator of the training release of growth hormone. Anyway, for such persons the best option is to take small doses of carbohydrates on the background of high-intensity loads. Small doses of carbohydrates provide fast, within minutes, the inclusion of fatty acids in oxidative processes and synthesis of carnitine in the liver. Carnitine is now in great fashion as a vitamin and as a fat burner, but it can and should be synthesized by the liver itself in sufficiently large quantities. It is only necessary to ensure the launch of its synthesis. The start of carnitine synthesis occurs already with a single release into the blood of FFA, but several days are needed to fully deploy this process. Reception of small doses of carbohydrates on the background of training allows you to start this process immediately and without buildup.

The weaker the type of higher nervous activity and the weaker the liver, the more low doses of carbohydrates are shown during training, because gluconeogenesis is weakened against this background. Quite a lot of combined dry carbohydrate drinks are produced for reception during workouts, and their range is quite diverse. They usually include mono- and disaccharides, a multivitamin kit with different variations, organic acids that can enhance gluconeogenesis. Most often it is succinic or citric acid, and often both together. If there is no money for carbohydrate drinks, then you can do with a solution of honey or jam (preferably cranberry).

In recent years, dietetics have approved such a fashionable term as the "glycemic index." It allows us to compare the rate of absorption of individual carbohydrates. If, for example, we take glucose absorption rate as 100, then, respectively, the value for galactose will be 110, for fructose 43, mannose 19, pentose 9-15.

All monosaccharides, entering the cells of the intestinal mucosa, are phosphorylated, i.e. form phosphate esters. Only in this form can carbohydrates be included in energy metabolism. Phosphorylation occurs with the participation of special enzymes that are activated by insulin. Everything would be fine, but the trouble is that during any hard physical work, volumetric training or passing a competitive distance, insulin release into the blood is constantly suppressed, otherwise it will slow down the breakdown of glycogen and amino acids to glucose, not to mention the fact that will be adequately high in sugar.

On the other hand, the glucose that enters the blood is poorly utilized (poorly penetrates the cells) due to lack of insulin. After all, it can not be phosphorylated.

The very first key reaction is initiated by insulin. As a result, there is a vicious circle, of which there are many in medicine. In order to saturate the blood of a working organism with glucose, it is necessary to get rid of excess insulin, but for glucose to be phosphorylated for further absorption of insulin, it is not enough. The body in such conditions ejects insulin into the bloodstream, but a little bit, so that it is enough for both yours and ours, for glycogen to disintegrate and, at the same time, glucose is at least somehow absorbed by working organs.

Where is the way out of this situation? It turned out to be extremely simple. It is necessary to synthesize phosphorylated carbohydrates, carbohydrates with phosphoric residues already attached. Then the wolves will be fed and the sheep are safe. The body can even completely stop the release of insulin. Phosphorylated carbohydrates are instantly absorbed in the intestines. No one is even afraid to calculate their glycemic index. They are also instantly included in the exchange.

Phosphorylated carbohydrates are a new milestone in sports nutrition, both at a distance and during training. Closing the carbohydrate window after a workout is also better with phosphorylated carbohydrates. At the same time recovery processes are much faster.

The most striking thing is that, when ingested, phosphorylated carbohydrates rarely increase the glycemic index of ordinary non-phosphorylated carbohydrates.

This is because simple sugars are absorbed in the intestine along a concentration gradient. Phosphorylated carbohydrates are quickly incorporated into energy metabolism and the concentration of free monosaccharides in the intestinal cells becomes much higher than in the intestinal lumen. From here and acceleration of absorption. In developed countries, phosphorylated carbohydrates have been produced for many years. For example, the drug "Frutergil"

It is nothing more than fructose-1,6-diphosphate. It is instantly included in the exchange with the release of a large amount of energy. Glucose-1-phosphate, glucose-6-phosphate, etc. are produced. Insulin utilization starts with glucose-6-phosphate both for energy needs and glycogen synthesis.

All these drugs are different companies produce under different commercial names, although the proprietary name (the name under which it was invented) for each drug only one. You can distinguish it by the icon ® in the upper right corner of the drug name. Such drugs are used not only in sports, but also in everyday life to relieve working fatigue and to treat chronic fatigue.

In developed countries, there is already a huge industry that produces medicine for healthy people. They are called "drugs for the healthy." They do not cure any diseases, they just make a healthy person even healthier. It is much more profitable for insurance companies to pay for the treatment of healthy people, preventing them from getting sick, rather than paying huge insurance sums on insurance policies that still won't cure a seriously ill person.

Soviet scientists (ZA Chaplygin, GA Baskovich, 1973), the domestic drug Hexosophosphate, was created a long time ago. Hexosophosphate would also find its use in the clinic of internal diseases, as a means of improving the functioning of the heart, liver and kidneys. Hexophosphate consisted of a mixture of glucose-1-phosphate, glucose-6-phosphate, fructose-6-phosphate and fructose 1,6 diphosphate. The drug was tested with great success, but did not go into mass production. Why this happened, now we can only guess, although this is not an isolated case. Many already launched into a series of highly effective drugs that have no analogues throughout the world, were discontinued without any explanation.

We all know that a constant stable blood sugar level is necessary to maintain high performance. But oddly it may seem at first glance, muscles cannot use sugar in their work (!). They capture glucose from the bloodstream for the sole purpose of replenishing glycogen stores. Muscles break down to get energy directly from glycogen, and then resynthes it from glucose and partly from lactic acid, which is considered “fatigue texin”. The higher the qualification of an athlete, or the endurance of an ordinary worker, the higher his ability to synthesize glycogen from lactic acid.

The higher the level of fitness, the more muscles use fatty acids for energy needs and the less they use glucose.

In the body of highly skilled athletes 60-70% of the energy supply of the muscles is achieved through the use of fatty acids and only 30-40% due to glucose. During the recovery period after physical work, only 15% of lactic acid is oxidized, and 75% is again converted to glycogen, 10% go to other reactions.

The brain, kidneys and red blood cells (partially liver) utilize glucose by extra insulin. If we consider that the brain utilizes 50% of all glucose, and the kidneys and red blood cells - 20%, then it turns out that the main metabolic fund of glucose of the body is independent of insulin. This process of independence was consolidated in the process of evolution and made the energy exchange more “flexible” and perfect.

Fructose enhances fatty acid oxidation, and glucose does not.

In the medulla of the kidneys, erythrocytes, seminal glands, glucose oxidation proceeds only in an oxygen-free way. So important for the body, the organs defended themselves from possible oxygen deficiency and thus “insured” themselves against death.

Often, the problems of fat burning are concerned not so much by professional athletes, but by people who, by the nature of their work, have to train a lot - these are fashion models, photo models, and simply people who want to lose weight. They often ask: is it possible to combine fat burning with a simultaneous build-up of muscle mass? I answer that it is possible, but it is three times more difficult than just providing fat loss. The exchange, as a rule, has to be adjusted at different levels, and this is done individually, but the first remedy is universal - it is the reception of small doses of carbohydrates against the background of a workout with very careful selection of this dose.

4) Carbohydrate (carbohydrate) unloading - loading. This technique is constantly changing its shape and looking for new options. Back in the 19th century There was a so-called "ketogenic" diet, which was based on the exclusion of carbohydrates from food. In response, acidosis (ketosis) developed — a shift in the blood pH to the acidic side, general inhibition developed, and this inhibition was used to treat epilepsy. At that time there were no modern pharmaceutical products, and the reduction of epilepsy attacks could only be achieved in this way. However, after one, a maximum of two weeks, the inhibition disappeared due to the development of gluconeogenesis and the complete utilization of fatty acids. To prevent this from happening too quickly, at a certain stage a certain amount of fat was added to the diet and gradually increased the amount of fat and protein, but with a faster increase in the amount of fat so that by the end of the course of treatment (usually it did not exceed 1 month) the amount of fat was 2 times exceeded the amount of protein. Only in this way was it possible to maintain at least some acidosis, and sooner or later he was compensated.

The principle of this is still not very widespread reception as carbohydrate unloading-loading is quite simple. For some time, a person excludes from their diet all carbohydrates, both simple and complex. The body develops a deficiency of glucose and glycogen. In response, a chain of enzymatic reactions is triggered in the liver, leading to the synthesis of glucose and glycogen directly from fats. If the period of carbohydrate unloading was quite long, in the loading period there is a sharp rise in athletic performance and a significant improvement in health with a simultaneous significant shortage of adipose tissue. The positive result of carbohydrate unloading-loading is due to the accumulation of glycogen in the liver and muscles above the usual physiological value.

The effectiveness of carbohydrate unloading-loading (sometimes also called “carbohydrate” unloading-loading in the American manner) is so great both in terms of fat burning and in terms of increasing athletic performance, that it should be highlighted.

So, in the first phase, the phase of carbohydrate discharge, the body completely loses carbohydrates. From carbohydrates, the body receives the lion's share of energy. Carbohydrates are oxidized in the mitochondria of the liver cells (mostly) and the energy thus released is “stored” in the body in the form of ATP. Some of the energy is dissipated as heat and keeps the temperature at a constant level. It is necessary for the body, because All biochemical reactions require a certain temperature.

Carbohydrates are formed in plants by photosynthesis from carbon dioxide and water. From here they got their name. All carbohydrates can be divided into simple (sugar) and complex.

Monosaccharides have the simplest chemical structure. Therefore, they are very easily split and absorbed. All simple carbohydrates dissolve very well in water and have a pronounced sweet taste. Their sweetness, however, is different.

The sweetest monosaccharide is fructose (fruit sugar). It is almost twice as sweet as regular sugar. Honey is sweeter than regular sugar just because it contains a lot of fructose. The degree of sweetness of fructose is followed by sucrose (regular or cane sugar), glucose (grape sugar), maltose (malted sugar), galactose, lactose (milk sugar).

Fructose compared with other simple carbohydrates is absorbed more slowly in the intestine. But it is faster and easier than other carbohydrates turns into glycogen in the liver and muscles. The fastest of all simple sugars in the intestine is glucose. In quantitative terms, it is just the main source of energy for the whole organism. The most glucose consumes the brain. It is followed by the liver, muscles, kidneys, heart, and other organs, in terms of the amount of digestible glucose per unit weight. All complex carbohydrates, entering the body, first split into glucose and only then absorbed. Glucose, therefore, is the body’s major energy metabolite.

In theory, fat oxidation can produce twice as much energy as glucose oxidation. However, fat hardly penetrates the mitochondrial cell membranes and is oxidized. Glucose penetrates the cell very easily and oxidizes very quickly. That is why glucose is considered by us as the main energy substrain. The glycogen of the liver and muscles initially decomposes to glucose and only then it is included in the energy metabolism. Since the role of glucose in energy metabolism is very large, in the process of evolution, mechanisms have emerged and consolidated to insure the body from the deficit of this main fuel.

In the body of an ordinary person who is not subject to great physical exertion, with a lack of glucose, it is synthesized from amino acids and fats, but the specific weight of such glucose is very small and the body's ability to synthesize glucose from other components of food is small.

It is quite another thing - the body of an athlete or a person who is subjected to great physical exertion. The main effect of any exercise is to create an energy deficit in various muscle structures. This is the main stimulus for enhancing protein synthesis and adapting the body to greater physical exertion. Among the huge number of adaptive reactions there is such: the body learns to extract as much glucose from amino acids and fats. The process of glucose synthesis by the body itself is called "gluconeogenesis", i.e. glucose neoplasm. The more a person is adapted to physical exertion, the higher the qualification of an athlete, the more developed his gluconeogenesis mechanism, i.e. neoplasms of glucose.

The intensity of gluconeogenesis is the main mechanism that ensures the endurance of the body in both aerobic and anaerobic conditions. The ability of the body to recover from heavy physical exertion also depends on gluconeogenesis.

Insulin, the main hormone in the regulation of carbohydrate metabolism, is necessary for the penetration of glucose into the cell, however, it is curious that many organs can absorb glucose in an extra-insulin way. In the first place, this is characteristic of the brain and liver. The body repeatedly insures its exchange against a possible shortage of insulin and other hormonal factors. This allowed man to survive and win in the animal world.

In our daily meals from simple carbohydrates, we mainly use sugar (sucrose), with which we drink tea, add to confectionery and beverages. In the digestive tract, sucrose easily decomposes into glucose and fructose, and they are directly oxidized in mitochondria to form ATP.

Lactose - milk sugar, found only in milk. Its typical trait is poor digestibility in the body of an adult. If in the body of children lactose is broken down and absorbed almost instantly, then in the adult body, it goes unsplit to the largest intestine. In the intestine, lactose begins to ferment with the formation of a large amount of toxins, gases, etc. Poor splitting of lactose is the reason that many adults can not tolerate whole milk. In fermented milk products, lactose is already destroyed by bacteria of lactic fermentation, which is why it is so easily absorbed even in the body of an adult.

Complex carbohydrates in our food are mainly starch. The proportion of starch in the diet of the average person is much higher than the proportion of simple carbohydrates.

Starch in the diet of an average person averages 80% of the total carbohydrate intake.

Starch is a polymer that cannot dissolve in water. With water, it forms a colloidal solution. The simplest example of a colloidal solution is the well-known kissel. In the gastrointestinal tract, starch is broken down first to dextrins, then dextrins are broken down to maltose, and then to glucose. And only glucose can be included in energy metabolism.

Glycogen, as a food source of carbohydrates, has no practical value. In the body, glycogen is used as a carbohydrate depot in muscles, liver, heart, kidneys, etc. As needed during the performance of muscle work glycogen is split again to glucose, and already glucose burns with the release of energy. Glycogen makes up to 3% of muscle mass and up to 20% of liver mass. Already from here it becomes clear what role he plays in these organs.

Pectic substances are divided into protopectins and pectins. The protopectins are the main constituent of the plant cell walls. They also consist of intercellular layers. This is the frame of plant tissue. The protopectins themselves cannot serve as a source of energy. They, however, can break down into pectin and cellulose.

Pectins are able to break down in the intestine to glucose and tetragalacturonic acid. But the main role of pectins is not in this. Pectin in an aqueous solution turns into a jelly-like colloidal mass. Some berries and fruits (red currants, apples) can be used to make jelly without any gelatin. Colloidal masses of pectins are capable of binding cholesterol, bile acids, and toxic substances in the intestine and excreting them from the body through the intestines. Recently, many new dietary products with a high content of pectin have been proposed for use in reducing the amount of cholesterol in the body and the elimination of heavy metal salts (lead tetrachloride, etc.).

How is carbohydrate unloading? Carbohydrate unloading implies a one-time refusal to eat any kind of carbohydrates: simple or complex. All types of sugar, confectionery and flour products, potatoes and other products containing starch, especially pasta, are excluded from the diet. Excluded are all types of vegetables and fruits, nuts, peas, beans and other legumes, mushrooms, due to some kind of misunderstanding, sometimes referred to as protein products and are actually starchy food. In short, no vegetable food can be consumed.

What, then, should the diet consist of? In the carbohydrate discharge phase, the diet should consist exclusively of protein products of protein origin. What protein products are most preferred? The ones that are easiest to digest. Of all the protein products, egg protein is most easily absorbed. He should be preferred. The amino acid spectrum of egg white is ideal in its composition. In the egg, all essential and non-essential amino acids are perfectly balanced. The World Health Organization (WHO) adopted egg white as the standard. When it is necessary to evaluate the qualitative composition (amino acid balance) of a protein product, this comparison is made with the amino acid balance of egg protein.

The egg, among other things, has no tissue structure. The whole egg is one big cell, which means there are no cell walls that need to be digested. Eggs must be eaten boiled. Denatured boiled egg white is easily broken down by digestive enzymes, quickly absorbed and leaves no waste. Crude egg white is digested and absorbed extremely poorly, because it contains a special angitrypsin enzyme that destroys trypsin - one of the main digestive enzymes. In addition, raw egg whites contain an avidin-antivitamin substance that irreversibly binds vitamin N. Numerous experiments have been carried out on feeding animals and people with pure egg whites. The result was always the same - indigestion and H-vitamin deficiency. The most obvious example of H-vitamin deficiency is hair loss. Animals fall out of wool, and people go bald. There is something to think about lovers of raw eggs. Boiled egg yolks are absorbed worse than boiled proteins. If financial opportunities allow, there is only one hard-boiled egg whites needed.

Following the egg whites, fermented milk products are the most valuable: kefir, yogurt, cottage cheese, cheese (low-fat varieties). Proteins from fermented milk products are mainly represented by caper bile, which, being already partially denatured by fermented milk bacteria, is relatively easy to digest, although not as completely as egg white.

Casein (caseinogen) is a phosphoprotein in whose molecule phosphorus in the form of phosphoric acid is associated with amino acids. Just as there is never a lot of money in a person’s life, there’s never much phosphorus in the body.

The main energy accumulator is adenosine triphosphate. The main structural component of any and all cell membranes is phospholipids. The teeth, by the way, consist of phosphorus salts in combination with calcium salts. Inclusion in the metabolism of many vitamins is impossible without the addition of phosphorus residue, etc. It is especially good that casein is associated with milk calcium and thus forms an active casein-calcium phosphate complex. Milk calcium is the most easily digestible calcium found in nature. Dairy products - is the main source of calcium in our diet. Muscle contractions are impossible without calcium ions. Fats from dairy products contain scarce arachidonic acid, which is involved in the construction of cell membranes and removes cholesterol from cholesterol plaques. Only dairy products contain a biologically active protein-lecithin complex. The overall balance of all substances that make up the milk is characterized by an anti-sclerotic orientation, which has a normalizing effect on the level of serum cholesterol.

All dairy products are a good source of vitamins. Vitamins are formed due to the activity of lactic acid bacteria. Lactic acid bacteria not only produce vitamins, but also secrete a special kind of antibiotics that suppress putrefactive bacteria in the intestines.

Products made with the use of acidophilus bacillus have the greatest ability to suppress protein rot: acidophilic sour milk, acidophilus paste and acidophilic curd. With acidophilus sourdough, you can easily make all this products at home from regular milk. Just before fermentation, the milk must be pasteurized to destroy all extraneous microorganisms. Milk can be pasteurized by heating it to 60 degrees or bringing to a boil. Dry acidophilus ferment is sometimes sold in pharmacies, but you can do without it, if you just ferment milk with any acidophilic product.

According to their ability to suppress rotting in the intestines, acidophilic products are followed by kefir. Kefir is nothing but a real fungal culture, because it is made using lactic acid fungi. In the experiment, volunteers took 1 cup of kefir per day and night, and after 7 days all toxic products of decay disappeared from the urine, which indicates a complete cessation of putrefactive processes in the intestine.

Following kefir is yogurt, made in the factory with the help of pure cultures of lactic streptococci. Normal homemade yogurt from sour milk contains wild lactic streptococci, but even it can suppress rotting in the intestines.

For dairy products for the value of amino acid composition and ease of assimilation followed by fish and other seafood. Proteins of fish are digested, however, already worse than proteins of lactic products, because Fish meat has a tissue structure and consists of muscle fibers. To begin to digest the muscle proteins of fish, the body first needs to digest the membrane of the muscle fiber, and it is much more difficult to digest than the muscle proteins themselves. Fish proteins have the ability to reduce the content of cholesterol and neutral fats in the body, because contain a large amount of lipotropic amino acid - methionine. Fish has high biological properties, which consists of monounsaturated and polyunsaturated fatty acids. These fatty acids are similar in structure to vegetable fats. Evolution worked well over the fish. If their bodies contained fat similar to meat fats, they would simply freeze in water, because the fat obtained from meat, at a certain temperature, becomes solid. Fishes do not freeze and harden even in the coldest water. The lipotropic effect of fish proteins is enhanced by the lipotropic effect of fish fat. In countries where the basis of the diet is fish and seafood, the cholesterol content in humans is much lower than in those countries where people eat mostly meat. An example of such a "fish" country can serve as Japan. The average Japanese’s blood cholesterol is more than 2 times lower than the average European’s blood. Of course, Japanese atherosclerosis develops with age (like all other nations), but this development is delayed by at least 10 years in comparison with other nations. Therefore, the duration in Japan is much longer than in other countries. The Japanese are proud to say to themselves that they eat fish and not meat. If the Japanese move to another country and begin to eat meat, then he is aging even faster than the indigenous population. From here it becomes clear that the longevity of the Japanese is explained solely by their diet, and not by something else.

Fish, especially sea fish, contains many essential mineral elements, and, above all, iodine. Interestingly, pollock, the cheapest fish in our country, is considered a delicacy in Japan and is very expensive. And red fish is quite the opposite.

Meat proteins occupy the last place in the hierarchy of animal proteins. Though they are well balanced in their amino acid composition, they are hardly digested, because muscle fibers have a very thick, durable and hard-to-digestible shell. Meat is never digested and is not completely absorbed in the body. Microscopic examination of feces of people who eat meat, always induces undigested muscle fibers.

So, in the carbohydrate discharge phase, the entire diet consists of only protein foods. The menu is not very diverse, but quite tolerable. As for fats, then it all depends on what role a person has set himself, who has decided to subject himself to such a harsh diet. If you need a maximum loss of adipose tissue (drying), then no fats, except for 2-3 tablespoons of vegetable oil a day should not be consumed. Fat deficit, dangerous to the body, does not happen even when fat is 100% excluded from the diet. Firstly, all products from animal protein contain some amount of fat. Meat and dairy products, for example, contain fat that includes saturated fatty acids. Fish and seafood contain fat from unsaturated and polyunsaturated fatty acids.

If an athlete whose main goal is not to lose weight, but to deplete glycogen reserves with the aim of further oversaturation, he can afford carbohydrate unloading, then he can afford such fatty protein foods as cheese, low-fat cottage cheese, egg yolks. Of the fats, he can afford butter and sour cream.

If during the carbohydrate discharge completely eliminate all fats and fatty protein products, the loss of subcutaneous fat and "internal fat" can reach very large quantities. In the early days, such a person loses up to (500 g of weight per day. Then the weight loss gradually slows down and stabilizes to 30-50 g per day. The total loss of adipose tissue depends on the duration of the carbohydrate unloading period, which can last a week, and may continue 3 month and more.

A protein diet initially leads to a very significant drop in blood sugar levels. Those depot glycogen, which are contained in the liver and muscles, lasts less than a day. After that, blood sugar drops very significantly. This leads to a dramatic decrease in performance, both mental and physical. Muscular strength and endurance are drastically reduced. Athletes, for example, sometimes cannot cope with half of their normal training load. The reaction (pH) of the blood is shifted to the acidic side due to the accumulation of ketone bodies - the oxidized fatty acid products. Fat cannot be completely oxidized inside the cell without energy supplied by carbohydrates. As a result of acidosis (acidification of the blood), general lethargy increases and constant drowsiness appears. The lethargy, weakness and lethargy in some individuals are more pronounced, in others they are barely noticeable.

Psychologically, it is very difficult to do without sweet and bakery products. Some people have jam, bread and cakes, even at night. Here, artificial calorie-free sugar substitutes can help us. They can be added to drinks, dairy products. The main sweeteners in this case are saccharin and slastilin (aspartame). Saccharin is a derivative of benzoic acid. The sweetness of saccharin is 500 times higher than the sweetness of regular sugar. Saccharin does not cause any side effects on the body, with an overdose, bitterness instead of sweet taste appears, Sugartiline is a less sweet substance than saccharin and is a derivative of aspartic acid. It does not have a toxic effect and, unlike saccharin, does not give a bitter taste during overdose.

In addition to saccharin and loins, there are other sugar substitutes, such as xylitol and sorbitol. However, they have a certain calorie content and are capable of being included in carbohydrate metabolism. Therefore, they cannot be used in carbohydrate unloading. It just will not work.

Acidosis and lethargy do not increase endlessly. Usually they reach a maximum by 7–10 days, after which (at night) their well-being improves simultaneously. Drowsiness, weakness and drowsiness completely disappear.

Such a dramatic improvement in well-being is due to the fact that now all the necessary amount of glucose is synthesized in the liver from fatty acids and amino acids. Gluconeogenesis - the formation of glucose from amino acids and FFA begins almost immediately after the exclusion of carbohydrates from the diet. In the liver begins the synthesis of short-lived enzymes of a special kind - gluconeogenesis enzymes. The formation of gluconeogenic enzymes is stimulated by acidosis. By 7-10 days, the synthesis of gluconeogenesis enzymes reaches its maximum. The liver is no longer deficient in glucose to oxidize fat. Fats begin to oxidize completely and acidosis disappears. The blood pH shifts to its normal position.

Weakness and lethargy disappear. Gradually restored as a general, and sports performance.

If at the beginning of the carbohydrate unloading period, glucose was synthesized only in the liver, then after 2-3 weeks glucose synthesis was not from dietary glucose, but from glucose, which has a “fatty acid” origin. As the carbohydrate discharge period lengthens, the role of fat in glucose synthesis increases, and the role of amino acids falls. Loss of adipose tissue during this period is minimal and can reach only a few grams per day. Here, much already begins to depend on the motor mode.

Traction to the sweet and flour disappears. A person forgets about the existence of carbohydrate foods as if they were not in the world at all.

Once the body has fully adapted to a carbohydrate-free diet, the duration of further abstinence from carbohydrates depends on the goals and objectives that this person pursues.

If the main task is complete release from unnecessary adipose tissue, the unloading period lasts for months and is accompanied by intense training. Workouts are mostly aerobic in nature (walking, running, swimming, etc.). They are designed to "burn" as much fat as possible.

If the main task of carbohydrate unloading-loading is to improve athletic performance, then it rarely lasts more than one month.

Sometimes goals are combined. There is a need to get rid of subcutaneous fatty tissue, and improve athletic performance. Improving results occurs in aerobic sports (running, skiing, rowing), and in anaerobic (bodybuilding, powerlifting, barbell, etc.).

Increased athletic performance is achieved by increasing glycogen depots in the liver and muscles. This is extremely beneficial as an increase in strength and muscle mass, and on the growth of endurance.

During the unloading period, the glycogen depots are first emptied and then slowly begin to recover. As gluconeogenesis increases, all glycogen stores in the liver and muscles come to normal.

Carbohydrate loading is not less important and responsible part than carbohydrate unloading. Since during the unloading period the body adapts to the carbohydrate deficiency and restores glycogen stores, with the start of loading glycogen begins to be synthesized simultaneously from two sources: from glucose of “fatty” origin and from glucose coming from food. The activity of enzymes synthesizing glycogen synthesis is very high and the amount of newly synthesized glycogen is limited mainly to the source of glucose. If the unloading period was large enough in time (not less than a month), then during the loading period the amount of glycogen can be 1.5-2 times higher than the initial level. This is a very high figure. We cannot raise the level of glycogen reserves in the liver and muscles with any drugs. A person begins to feel a surge of vigor and strength, his mood rises, sometimes even with a tinge of euphoria.

The duration of the boot period may vary depending on the goals and objectives. If the main task was the loss of adipose tissue, the loading period lasts the same, the discharge period lasted. If the task is to increase strength and endurance, the loading period is somewhat shorter than the unloading one. In this case, the muscles significantly increase in volume, because “Swell” with glycogen and water - 1 g of glycogen retains 4 g of water in the body. If in the boot period immediately start eating the usual amount of carbohydrates, then the phenomenon of water overload occurs. Water overload is swelling, weakness, headache (slight swelling of the brain), arterial pressure rises. People with an easily excitable nervous system may experience general arousal, which is accompanied by aggression and insomnia.

For the above reasons, the loading of carbohydrates should be done gently, carefully. For example, the unloading period lasted exactly one month. The boot period should last the same. During this month, we should begin to consume carbohydrates and gradually bring their number to normal values. The usual amount of carbohydrates consumed is strictly individual for each person and is subject to large fluctuations within the human population. Therefore, I think you should not stop at grams and calories. Considering in advance how much carbohydrates we consume in normal daily life, we divide this amount by the number of days of the recovery period. Suppose we ate a total of 30 grams of sugar, 300 grams of bread, and 300 grams of potatoes per day. If the recovery period lasts 30 days, then we must divide the usual daily carbohydrate intake by 30 to get one-thirtieth of the ration. It turns out that one thirtieth diet includes 1 g of sugar, 10 g of bread, and 10 g of potatoes. On the first day of the recovery period, we eat one thirtieth part, on the second day - two thirtieth parts and, on the third - three, etc. until by the end of the month we start consuming the full daily amount of carbohydrates.

If you initially set a goal to reduce the overall weight, getting rid of excess fat, carbohydrate consumption is not restored to previous values, but remains at the level that suits the consumer. If the ultimate goal was to improve athletic performance, the amount of carbohydrates consumed after the end of the boot period may slightly exceed the initial level.

The qualitative composition of carbohydrates during the boot period is of no small importance. Of course, glucose is absorbed most quickly from all sugars in the intestine and is oxidized with energy, but fructose as a percentage of glucose is more deposited as glycogen and if it is possible to replace regular sugar with honey, which is high in fructose, then it must be done. Fructose is now sold in stores and in pure form. Maltose (malt sugar) can be deposited in the form of glycogen to an even greater extent than fructose and malt sugar concentrates, which are sold as raw materials for making dark beer, can be used for carbohydrate loading. A good source of glucose is grapes, in which glucose is almost the only carbohydrate. And watermelons, for example, do not contain any other carbohydrates other than fructose.

As products for carbohydrate loading it makes sense to use dried fruits, which are not only carbohydrate concentrate, but also a good source of vitamins. Surprisingly, but a fact: many fruits, dried as a whole, contain vitamins and biologically active substances many times more than fresh ones. Studies in recent years have shown that when fruits are dried, peculiar ripening processes occur in them, somewhat similar to the process of cheese ripening. There is a manifold increase in the content of vitamins and, no less important, increases the content of dicarboxylic acids, in particular succinic and malic. Dicarboxylic acids are not only easily incorporated into the processes of biological oxidation. They enhance the oxidation process of other biological sources: proteins, carbohydrates, fats, lactic and pyruvic acids. There are even new avant-garde methods for obtaining natural juices. Whole berries and fruits are first dried, then ground and mixed with water, thus obtaining juice with pulp. Yoga thousands of years ago noticed that the effect of dried fruit on the body is different from the action of fresh ones. They recommended, regardless of the season, even in summer to consume at least 300 g of dried fruit per day. India is a tropical country and its inhabitants are hard to complain about the lack of fresh fruit. And if they recommend to include dried fruits in their menu, then their recommendations should be heeded. Dried fruits are different from fresh fruits and the lack of antivitamins. All fruits in addition to vitamins also contain antivitamins, starting with the process of chewing. When fruits and berries are dried, antivitamins are destroyed, but vitamins are not. Dried fruits, among other things, are a real storehouse of trace elements, especially potassium. The penetration of potassium into the cell stabilizes its charge. This is especially important for the heart muscle. Potassium enhances the process of muscle contraction, without it normal anabolism is simply impossible. Potassium is also valuable for its mild dehydrating effect: it removes excess water from the body.

In the boot phase wakes up the appetite for all sweet. People often overdo it on carbohydrates. As a result, excessive water retention in the body and edema occur. Using dried fruit as a “boot” material, we are less likely to earn swelling and headache than using sugar and bread.

Recently, a variety of commercial foods designed for carbohydrate loading have appeared. As a rule, they all have import origin. They are arranged in the form of tablets or capsules, each of which contains a strictly defined amount of carbohydrates, measured in grams or calories. This facilitates dosage and proper loading. The qualitative composition of such products is very different from regular sugar. If financial opportunities allow, they should be used.

In the phase of carbohydrate unloading, some changes occur in the structure of cell membranes and the cells acquire increased permeability to carbohydrates. This increased permeability persists throughout the loading period and even some time after it. If the boot period is longer, say 30 days, then the “carbohydrate window” will be open for at least another 2 weeks. During this period, you can continue to increase the carbohydrate diet. Muscle strength and endurance during this period of super-loading will continue to increase. A side effect in this case may be an increase in excess adipose tissue. If the carbohydrate discharge-loading was done to stimulate athletic performance, this can be neglected. If at the same time (or as the main one) the goal of getting rid of excess muscle mass was pursued, it is impossible to put up with it.

Xylitol and sorbitol as sugar substitutes against the background of carbohydrate unloading cannot be used for the reasons already mentioned above. However, in the boot period, they are desirable because more than sugar deposited in the liver and muscles in the form of glycogen.

Xylitol in its structure is a pentahydric alcohol. It is obtained from corn stalks and produced in the form of powder. This is a very valuable dietary product that has a beneficial effect on the liver and heart. The choleretic effect of xylitol allows you to use it even as a medicine. Sweets and confectionery made with the use of xylitol, have a pleasant refreshing taste. There is no cloying inherent in ordinary sugar. Xylitol is produced in pure form and it deserves wider use than as a simple sugar substitute. During the carbohydrate "overload" xylitol can be used as a means of increasing glycogen depots. A particularly valuable feature of xylitol is its ability to reduce the blood levels of lactic acid, and thus increase endurance.

Sorbitol, like xylitol, is an alcohol, not five, but six-atomic. Get it, oddly enough, from rotting fruit. The initial raw material for such a dietary product as sorbitol is often squeezed out of rotting apples. Sorbitol is available in the form of granules. Sold as a sugar substitute for diabetics. Like xylide, sorbitol to a greater extent than ordinary sugar, increases the content of glycogen in the tissues, but it is significantly inferior in this property to xylitol.

A distinctive feature of sorbitol is a very strong choleretic and laxative effect. Sorbitol in the intestine attracts water, disrupting the absorption of intestinal juice, and ultimately acts as an osmotic laxative. Unlike saline laxatives, it does not irritate the mucous membrane of the stomach and intestines, acting gently, but no less. It is interesting that the laxative effect of sorbitol is manifested only in persons with normal and low acidity of gastric juice. With increased acidity, sorbitol has no laxative effect, causing only a choleretic effect. Attempts were made to produce confectionery with the use of sorbitol instead of sugar, but due to the strong laxative effect of these products, their production had to be abandoned.

After the end of the full loading period and the start of the “overload”, it is advisable to use phosphorylated carbohydrates, which I have already mentioned.

When carbohydrate unloading-loading entered a wide sporting practice (in our country it was in the 70s), many athletes were frightened by the resulting acidosis (shifting the pH of the blood to the acidic side). They felt lethargy, weakness, falling results, but did not know that this is just a temporary phenomenon, and that a stronger drop in results during the unloading period always more than pays off during the loading period. Competition in sports is exaggerated, sometimes even more exaggerated than in business. In sports, it is customary to conceal truthful information from each other and to give disinformation. The peculiarities of carbohydrate loading were long concealed from each other, especially since it is very variable and depends on the purpose for which it is produced. Is simple fat burning necessary? Is fat burning necessary with a subsequent increase in muscle mass in the short term, or is a long-term period of increased anabolism planned? All these tasks are superimposed on specific types of exchange and give rise to a large number of options. Simple carbohydrates continue to hold the palm when loading, especially glucose, but recently there have been many publications stating that it is most appropriate to use disaccharide - maltose to increase the glycogen deposits in muscles. This is the so-called malt sugar. The first experiments seem to be encouraging. Carbohydrate loading is even more effective if it is produced by phosphorylated carbohydrates, which I have already mentioned. The features and nuances of pharmacological and dietary research should be promoted and expanded, not obscured, but disclosed. Without this, development is impossible.

If the fasting period is difficult and is accompanied by inhibition and a strong drop in training results, it is advisable to use drugs that stimulate the accumulation of norepinephrine in the blood or increase the formation of cyclic adenosine monophosphate (c-AMP) in the body. Due to this, the sensitivity of cells to norepinephrine increases. The introduction of pure adrenaline in small doses also works. Against the background of normal nutrition, adrenaline has a slight anabolic effect and does not burn adipose tissue. Against the background of "drying" during the period of carbohydrate unloading, adrenaline, while not burning fat, well removes weakness and lethargy.

Pharmacological support, which will be discussed below, is most helpful in the event that carbohydrate unloading is accompanied by a strong feeling of hunger. Some people dream at night about bread, sweets, potatoes, etc. In such cases, pharmacological support is also justified. After all, often comes to the point of absurdity. A person who expires saliva walks in front of the windows of pastry shops, sometimes he goes inside to breathe the smell of food, etc. In this case, you can always find an adequate pharmacological agent that will at least reduce the appetite, if not suppress completely.

Since the age-related accumulation of critical fat mass is a natural and regular process, sooner or later the need for dietary measures still arises, and it is better to work out all dietary measures in advance, how to “run in” them in practice for future use. Liver cells that produce gluconeogenesis enzymes have memory. With repeated fasting, for example, compensation of acidosis occurs in a shorter time and is more complete. Similarly, with repeated carbohydrate unloading-loading, if the unloading period is accompanied by weakness and inhibition, it is eliminated in a shorter time, i.e. unloading-loading is also a training character.

The global trend is the increasingly frequent use of carbohydrate unloading-loading. If earlier it was used only during the preparation for the competition, now it is also used in the off-season to stimulate anabolism and increase the ability to utilize fatty acids. This is justified not only from the point of view of the prevention of age-related accumulation of a critical fat mass. Long-term carbohydrate unloading (up to 1 month or more) is justified on the eve of the summer recession. This decline can be avoided if you start at this time loading the scheme that would compensate for the summer recession. By manipulating the unloading period, it is possible to prevent an excessive set of fat in the winter, if there is one.

Another trend is the lengthening of the period of carbohydrate unloading with the corresponding lengthening of the load. This greatly enhances the results of ongoing activities.

The global trend is also the combination of carbohydrate unloading with protein load, while the carbohydrate load is combined with protein unloading. At the same time with the exception of carbohydrates from the diet increases the proportion of proteins. This helps to withstand the difficult period of acidosis and provides the liver with enough amino acids for gluconeogenesis, while gluconeogenesis from fats is not working at full capacity. The unloading period can be combined with the simultaneous use of anabolic steroids in small doses. On the one hand, it helps to avoid the loss of muscle mass during carbohydrate unloading. On the other hand, the subsequent loading period helps to avoid the "return" that occurs after the abolition of steroids. If a return even ^ arises, then it is more than compensated by the carbohydrate loading and the results it gives.

In the process of loading with carbohydrates, the proportion of consumed proteins decreases accordingly. Recently, an increasing number of highly qualified athletes are using protein unloading-loading in their practice. The increase in the proportion of protein in the diet gives, of course, a certain impetus to the development of muscle mass and strength, but the proportion of protein in the diet cannot be increased indefinitely. Even with an overdose of pure crystalline amino acids, the body at a certain stage does not cope with their utilization and removes excess through the kidneys and intestines. Therefore, periodic protein unloading (reducing the proportion of protein in the diet) is carried out in order to reduce metabolism and simultaneously maintain the results achieved. After the organism adapts to a relatively low protein diet, the amount of protein increases in order to “spur” anabolic processes and reach a new training level.

Currently, there is a gradual fusion of methods of carbohydrate and protein unloading-loading. Exclusion of carbohydrates from the diet is accompanied by a sharp increase in the proportion of protein in the diet, and, conversely, carbohydrate loading is accompanied by an adequate decrease in the proportion of protein in the diet.

A few decades ago, when carbohydrate unloading-loading was only part of a wide sports practice, both unloading and loading periods were carried out with a duration of no more than 2 weeks each and only once a year, during the preparation period for particularly important competitions. Later, as the positive results of observations accumulated, they began to recommend carbohydrate unloading-loading more often, up to 4 times a year and not only during the competition, but also during basic training for general stimulation of anabolism. Dates and carbohydrate discharge. Now, before particularly important competitions, athletes unload for 3 months or more.

The unloading period reduces the body's tendency to inflammation and allergies, but in the boot period, there may be some tendency to cold or allergic reactions. The fact is that sugar (simple carbohydrates and to a lesser extent complex) stimulates the release of serotonin into the blood - a special neurotransmitter that has both sympathetic and parasympathetic properties. In the central nervous system, it has sympathetic properties, and on the periphery it intensifies inflammation and allergies, and potentiates the action of histamine. And the level of histamine in the tissues, as we already know, increases with the growth of sports qualifications, and a person instead of improving health may stumble upon his deterioration, despite the fact that sports results at this moment are greater than ever. If, against the background of carbohydrate loading, a tendency to colds arises, then the loading should be done more gradually, more carefully. Some people with very strong natural anabolism tend to have colds for the same reasons, by the way, during the start of a course of treatment with steroids. In this case, it is necessary either to reduce the dosage, or to abandon the course treatment, switching to intermittent schemes.

The high efficiency of carbohydrate unloading-loading in sports practice has long ago made me think about how to apply it in clinical (medical) practice.

It turned out that carbohydrate unloading-loading is excellent for coronary heart disease and hypertension. In the discharge phase, the pain in the heart disappears (or becomes much less). Blood pressure is normalized. If the discharge was long enough, and the load is sufficiently careful, the pain in the heart does not resume and the blood pressure remains normal.

A certain role here is played by the loss of adipose tissue, which removes the "load" from the heart and the entire cardiovascular system as a whole.

70% of the energy the heart receives through the utilization of fatty acids. The carbohydrate discharge phase further increases this percentage. During the loading phase, the amount of glycogen increases, which increases its contractility.