Diet alternating protein and carbohydrate days menu. Diet alternation: Protein-carbohydrate nutrition

For one day you will have to eat only protein foods, and for the next day only vegetables and fruits.
These days need to be alternated with each other. Thus, the atomic diet can be called a system of carbohydrate and protein alternation.
By alternating protein and carbohydrate days, you thereby allow your body to complete a kind of “metabolic circle.”
During protein days, glycogen reserves will be depleted and the body will begin to actively use fats in order to ensure its own vital functions.
While on carb days, your glycogen stores will be replenished, but your body will continue to burn fat because your calorie intake will be much less than your basal energy requirement.

During the carbohydrate day, the intestines will be cleansed, which will prevent constipation, which is typical for all protein weight loss programs. In addition, following a protein day increases your physical activity. During protein days, a person losing weight will feel a decrease in muscle tone, as well as a lack of desire or need for hard and long-term workouts. Fruits that you will eat during carbohydrate days will add energy and positivity.

Forget that you are on a diet, you just eat differently, you are different, and continue with a normal, rich life. Not on a diet, but in a different diet.

The rules of the diet are simple:

On a protein day, eat only meat, fish, sausages, low-fat sausages, cheese, milk, sour milk, cottage cheese, eggs, cream. butter... The unknown author of the diet does not advise limiting yourself in the types and quantities of food - you need to eat to your fill, preferably at least 3 times a day.
But breading, sauces and other potentially carbohydrate products should be left to the “enemy”.

In carbohydrate - any vegetables, sautes, stews, vegetable soups in vegetable broth, lean borscht, fruits (bananas and grapes are limited to 1 piece or 100-150 grams.)
On vegetable days, it is good to make raw salads, beet caviar, bean pate (green), a vinaigrette without potatoes with beans is very healthy and tasty, if the weight is very large, then instead of beans, boil celery root (not the stems, but the root)

On a vegetable day, you can drink tea, preferably with ginger - it greatly speeds up the metabolism, and on a protein day, coffee with milk is perfect.

SAMPLE MENU OF THE ATOMIC DIET BY DAY

Protein:
morning – coffee with milk, 2 eggs, cheese (you can have sausage, sausages, cottage cheese)
day - chicken breast (without breading, or fish, or meat (fried or baked - it doesn’t matter)
evening - cheese, cottage cheese, kefir, fish (at night it is better without meat - it takes longer to digest)

Vegetable day:
morning – salad, good with olive oil, sautéed eggplant
day – lean borscht or cabbage soup (replace potatoes with beans – in moderation), salad, lecho, some saltiness (garlic, cucumbers, tomatoes)
evening - vinaigrette, sauté, lecho to taste between lunch and dinner - fruits, any, juices, but freshly squeezed, grapes, bananas - in moderation, other fruits are better.

Don’t starve yourself, otherwise your body will begin to form fat literally out of thin air, don’t eat in bowls, switch to plates...

There is a rule!!! Don't eat three hours before bedtime, that's all. And the second rule: exclude three products, that is, during the period of active weight loss, completely forget about them, and for those prone to obesity, forget them forever: sugar, bread and potatoes.

So girls, let's get started! We post our photos, write parameters, menu for the day and results once a week! Hide your scales for this time)))

Here is a website for recipes.

As part of this technique, it is necessary to alternate protein days with days during which predominantly carbohydrate foods are consumed. How does it all work? First, the body gets rid of glycogen, then begins to burn fat cells, and then gets used to the feeling of mild hunger. And at the same time, he does not put anything on his sides or stomach in reserve.

Here is a special nutrition plan that guarantees excellent results.

The protein-carbohydrate diet is divided into stages of four days. On the first and second days you need to eat protein foods. The ideal dose is three to four grams per kilogram of weight. In this case, you need to minimize the consumption of carbohydrates (half a gram per kilogram is allowed).

During the third day, on the contrary, you need to focus on carbohydrate foods. During this period, you need to eat 5-6 grams of carbohydrates per kilogram. There should be much less protein: up to one and a half grams per kilogram of weight.

During the fourth day, it is recommended to consume carbohydrates and proteins in approximately equal quantities. The amount of protein can range from two to two and a half grams per kilo. And carbohydrates - from two to those grams per kilogram of weight.

How to find out how many essential elements are contained in food? A special table of products will help you in this matter.

After four days of eating this way, you can lose up to a kilogram. It is worth noting that the weight will not come off immediately, but two days after the end of the first stage.

Carbohydrate-protein diet: Nutritional features.

To lose weight using this scheme, during protein days you should not ignore the calorie content of foods. You should prefer low-fat foods. It is allowed to eat low-fat cottage cheese, yogurt, kefir, lean meat, pine nuts, and almonds. When fats stop entering the body in large quantities, the body will begin to burn all excess - accordingly, the process of losing weight begins.

Correct calculation is a guarantee of success. Don't consume more protein than you need. To find out your ideal dose, multiply your weight by three. This figure in grams is the same daily norm. If you have too many extra pounds, take as a basis the indicator that you confidently strive for. But remember that you shouldn’t lose more than ten kilograms.

On a carbohydrate day, eat foods that are rich in complex carbohydrates. Eat a variety of cereals, vegetables, fruits, whole grain breads and durum wheat pasta. The glycemic index table shows which carbohydrates are contained in foods. The numbers in it indicate the usefulness of the products. The higher the indicator, the more useless the food. On this diet, give preference to foods whose glycemic index is as low as possible.

During the day, which is called combined, that is, it involves consuming almost the same amount of proteins and carbohydrates, also try to eat right. Eat carbohydrates for breakfast, a protein meal with carbohydrates for lunch, and focus mostly on protein in the evenings. The total calorie content of the dishes should be somewhere around 1200 calories. Not more.

Benefits of protein-carbohydrate alternation.

This diet was developed by Jason Hunter. An American nutritionist proposed a gentle nutrition system for smooth, measured and safe weight loss. This technique really has many advantages.

• No one wants to feel tired and depressed while losing weight. This diet will not take away your strength. Quite the contrary. You will feel a charge of vivacity, a surge of energy.
• By following the proposed diet plan, you will gradually begin to lose pounds. This is much healthier than sudden weight loss.
• Protein-carbohydrate alternation promotes fat burning. Weight loss is due to this, and not due to the fact that fluid is removed from the body.
• The results obtained during the diet will not disappear when you return to your normal diet.
• Within the framework, you can develop a diet yourself.
• The food offered is quite filling. In the process of losing weight, you will not be tormented by the feeling of hunger.
• The condition of your nails and hair will not worsen, because the body will receive all the necessary vitamins and microelements.
• During carbohydrate days, the brain receives the amount of glucose necessary for productive functioning.
• The diet encourages physical activity. Professional athletes often choose this way of eating.
• After a month of dieting, the habit of eating right appears. The desire to snack on a piece of cake or cookies disappears.

Protein-carbohydrate diet: Cons.

No matter how effective a diet is, it cannot suit absolutely everyone. Before alternating proteins with carbohydrates, familiarize yourself with the disadvantages of this diet plan. In some cases, changing your diet can have a negative impact on your health.

People with gastrointestinal problems are at risk. Due to the large amount of protein foods, digestive problems sometimes begin.

For the same reason, an unpleasant odor may appear in the mouth.

After three months of following the diet, the weight usually stops. This diet plan is not suitable for obese people. In this case, a stricter diet is required.

In restaurants and when visiting, it is difficult to calculate the amount of proteins and carbohydrates in dishes.

Even those who do not like sports need to exercise regularly. This is necessary to speed up the metabolic process. Without physical activity, it will be difficult for the body to cope with heavy proteins.

Protein-carbohydrate alternation: menu by day.

The diet menu is quite varied. It involves the consumption of lean meat, fish, cereals, vegetables and fruits rich in vitamins and minerals. In the process of losing weight, it is important to drink eight glasses of still water daily, perform at least simple exercises and maintain good spirits. According to the author of the diet, a good mood leads to better results. According to the proposed method, you can eat as follows.

The first and second days of the cycle. Protein days.

• Have breakfast with low-fat cottage cheese, drink unsweetened green tea.
• After an hour, eat an omelette (use two eggs).
• Have lunch with low-fat steamed fish. Tuna, cod, pike perch, and dorado are perfect. If you really want it, eat a fresh cucumber.
• For an afternoon snack, drink a glass of low-fat yogurt.
• Boil beef for dinner.
• Drink low-fat kefir at night.

Third day of the cycle. Carbohydrate days.

• Have breakfast with muesli with your favorite dried fruits (dried apricots, prunes, dates are very healthy).
• Snack on an apple or a couple of apricots.
• Have rice and mushrooms for lunch, make a vegetable salad with a drop of olive oil, and eat a slice of rye bread.
• After a few hours, eat two loaves of bread. Drink a glass of natural low-fat yogurt.
• For dinner, bake fish in foil, make a salad of green leafy vegetables (arugula, cabbage, watercress, etc.), add fiber-rich flax seeds to the ingredients. You can also grill bananas.
• Before going to bed, do not forget to drink low-fat kefir.

Fourth day of the cycle. Protein-carbohydrate days.

• Have breakfast with oatmeal with dried fruits, drink a glass of low-fat yogurt. Snack on a green apple.
• Dine on stewed meat; buckwheat is a good side dish.
• In the afternoon, drink a glass of kefir, eat a spoonful of honey.
• For dinner, make lentil porridge, bake fish in the oven, or make a warm salad with turkey.
• At night, drink a glass of low-fat yogurt.

The optimal duration of this diet is 30 days. If you follow all the recommendations, you can lose about seven kilograms in a month. People who are significantly overweight will be able to lose even more.

For how long you need to follow this regimen, check with a specialist. The doctor will take into account the characteristics of your health and offer a win-win menu option.

Interesting and simple recipes.

On a protein-carbohydrate diet, you can give free rein to your imagination and cook something special at least once a week, and not just buckwheat or boiled brisket. Here are recipes that will diversify your diet during weight loss.

Dorado baked in the oven. Suitable for protein days.

Ingredients:

• 1 dorado.
• 1 small lemon.
• A teaspoon of olive oil.
• Salt.
• White pepper.

Cooking method:

1. Take thoroughly washed fish and clean it. Rinse again under water and leave to dry on a thick paper towel.
2. Cut a wide sheet of foil. Drizzle a small amount of olive oil onto it. Place the dorado on the foil, season to taste, and rub with the remaining olive oil.
3. Squeeze one half of the lemon onto the fish. Cut the second one into small pieces and stuff the dorado with them.
4. Wrap the fish completely in foil. Bake for about 20 minutes.

Grilled bananas. The dish is suitable for carbohydrate days.

Ingredients:

• 4 bananas.
• A teaspoon of honey.
• Walnuts.
• Cooking method:

1. Preheat the grill. Wash the bananas and cut them lengthwise. Brush the peeled part with honey and sprinkle with a small amount of chopped walnuts.
2. Place bananas on the grill and cook for half an hour.

Warm salad with turkey. Suitable for combination days.

Ingredients:

• Turkey breast.
• 5 cherry tomatoes.
• 2 cucumbers.
• 1 sweet pepper.
• A bunch of watercress.
• 100 g asparagus.
• 2 tablespoons olive oil.
• Greenery.
• Salt pepper.

Cooking method:

1. Cut the turkey into pieces, fry in olive oil along with asparagus, add spices to taste.
2. Add slices of tomatoes, cucumbers and peppers to the salad bowl.
3. Chop the watercress and chop the greens. Add to the rest of the ingredients.
4. Add turkey and asparagus to bowl.
5. Stir and season with remaining olive oil.

A diet with protein-carbohydrate alternation is gaining more and more popularity among athletes and just people who want to lose weight without harm to their health and always stay in shape. The BEACH diet takes into account the characteristics of a person’s metabolism and allows you to get rid of excess fat, while maintaining muscle tone. Alternating between meals rich in proteins or carbohydrates allows the body not to experience stress during the diet, so the risk of breaking down and not completing the cycle is reduced to zero.

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How protein-carbohydrate alternation promotes weight loss

A diet based on protein-carbohydrate alternation is one of the most effective, since it takes into account the metabolic processes occurring in the body. The basis of the diet is alternating days during which you can eat only protein foods or only foods high in carbohydrates. The result will be noticeable within a few days.

During protein days, the level of carbohydrate consumption decreases significantly, and the body begins to consume glycogen contained in the muscles and liver. This leads to the breakdown of adipose tissue and weight loss.

To prevent the body from experiencing stress, the level of carbohydrates does not drop to a critically low level, the destruction of muscle tissue does not begin, carbohydrate days are created. They help obtain additional energy, including from the breakdown of adipose tissue.

An approximate schedule of protein-carbohydrate alternation is as follows:

• 2 protein days, during which the body begins to actively consume glycogen from the liver and break down fats to maintain energy;
• a carbohydrate day, during which the glycogen supply is partially replenished, this prevents the body from falling into a state of stress and starting to destroy muscles;
• protein-carbohydrate day, during which all processes in the body return to normal;
• repetition of the course.

Nutritionists advise following a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.

In addition to the classic one, there are other popular protein-carbohydrate alternation schemes:

• 2 protein + 2 carbohydrate;
• 2 protein + 1 carbohydrate;
• 3 protein + 1 carbohydrate + 1 protein-carbohydrate;
• 2 protein + 2 carbohydrate + 2 protein-carbohydrate.

Significant caloric restriction of foods consumed during the day is not required on this diet. Women are advised not to exceed 1200 calories, men - 1400. It is important not to reduce physical activity and constantly perform sports exercises.

Approximate scheme of a protein-carbohydrate diet

During a protein-carbohydrate diet, you must follow the rules of fractional nutrition - at least 5 small meals a day. This helps speed up metabolic processes in the body.

If you follow the classic scheme of protein-carbohydrate alternation, the menu for 4 days will look like this:

• day 1: consumption of a certain amount of protein at the rate of 3–4 g of protein per 1 kg of desired weight; consumption of no more than 25 g of carbohydrates and 30 g of fat per day;
• day 2: repeat day 1;
• day 3: consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; fat consumption is also limited to 30 g;
• day 4: consumption of 3 g of protein and 3 g of carbohydrates per 1 kg of desired weight; fat consumption remains at the same level.

From the fifth day the cycle repeats. During two protein days, it is recommended to carry out the most active training: strength exercises, cardio exercises. Individual deviations from the regimen, if the main one is ineffective, are discussed with a nutritionist.

What foods are allowed to be consumed on the BUC diet?

When following a protein-carbohydrate diet, you should give preference to boiled, baked and stewed dishes, as well as steamed food. It is not recommended to eat fried food. You should limit the amount of salt and hot spices you consume, although you should not completely exclude them from your diet.

The following foods are allowed for consumption on protein days:

• beef;
• chicken fillet;
• turkey;
• lean fish;
• low-fat milk - kefir, cottage cheese, natural yogurt;
• boiled eggs (but no more than 2 yolks per day);
• cucumbers (no more than 2 pieces) and greens;
• a handful of nuts.

Allowed foods on protein days - gallery

On carbohydrate days, the following foods are allowed:

• oatmeal;
• buckwheat;
• fresh vegetables;
• apples;
• whole wheat bread;
• dark chocolate and honey in small quantities.

Allowed foods on carbohydrate days - gallery

Products that are prohibited on the BUTCH diet:

• sugar and sweeteners;
• sweet fruits;
• Wheat flour;
• fatty meat and fish;
• alcohol;
• fast food.

Prohibited foods when dieting - gallery

Sample menu for four days BUCH

Since the four-day protein-carbohydrate alternation scheme is considered classic and the most effective, the diet menu is calculated specifically for 4 days.

The cycle should be repeated for a month. If you prefer other BUTCH diet plans, simply adapt the menu to them. For example, you can follow a diet for 21 days. In this case, the cycle “2 protein days + 1 carbohydrate day” must be repeated 7 times.

Days No. 1–2 (protein)

The menu for the first two days will look like this:

• breakfast: steamed omelette of 4 whites and 2 yolks, cucumber and herb salad dressed with lemon juice, unsweetened tea or coffee;
• second breakfast: protein shake with low-fat milk or 100 g of low-fat cottage cheese;
• lunch: baked chicken fillet with grapefruit slices;
• afternoon snack: 100 g beef stewed with green beans;
• dinner: lean fish and steamed broccoli, seasoned with olive oil and lemon juice;
• at night: protein shake.

Greens provide the body with the daily norm of beneficial microelements

Day No. 3 (carbohydrate)

On a carbohydrate day, the diet includes the following list of products:

• breakfast: 200 g oatmeal with milk and dried fruits;
• second breakfast: an apple or a handful of nuts;
• lunch: brown rice with chicken fillet;
• afternoon snack: buckwheat with vegetable sauce;
• dinner: a piece of steamed fish with whole grain bread.

Oatmeal with dried fruits helps you lose weight quickly

Day No. 4 (mixed)

On the fourth day, it is allowed to consume both protein and carbohydrate foods:

• breakfast: oatmeal on water with honey, steamed omelette, unsweetened tea or coffee;
• second breakfast: toasted bread with honey, a glass of kefir;
• lunch: chicken fillet with steamed green beans, fresh vegetable salad;
• afternoon snack: fresh vegetable salad with a slice of whole grain bread, cottage cheese or cheese;
• dinner: cottage cheese with chopped herbs or a protein shake.

Beans block excess calories entering the body

Detailed recipes for the BUC diet

The menu for the BUTCH diet is simple, so any woman can handle cooking.

Oatmeal in a jar

Pour 3-4 tbsp into a jar with a lid. l. oatmeal and fill them with twice as much low-fat kefir. Add frozen berries or dried fruit if desired. Close the jar tightly and shake. Leave in the refrigerator overnight.

The dish is suitable for breakfast on a carbohydrate day.

Protein omelet with green beans

Place a handful of frozen beans in a heated frying pan without oil. Fry until half cooked. Then pour in a mixture of eggs and low-fat milk. Fry over low heat with a lid. Sprinkle with herbs if desired.

Omelette with beans helps replenish nutrients in the body

The dish is suitable for consumption on protein and mixed days.

Reviews from people losing weight about the results of the BEACH diet

People who adhered to protein-carbohydrate alternation leave mostly positive reviews.

What are the contraindications for the BUC diet?

The BEACH diet is not suitable for people suffering from diseases of the gastrointestinal tract (gastritis, ulcers, etc.), as well as those who have problems with the liver and kidneys. In addition, it is not recommended for use in cases of significant excess body weight; in this case, preference should be given to stricter diets with strict control of the amount of calories consumed.

If you need to lose a small amount of extra pounds, but want to eat a balanced diet without harming your health, the BUTCH diet is a great way. It takes into account the individual characteristics of the body and helps to lose weight gradually and without harm to the body. After a diet, you must follow the rules of a healthy diet, and then the excess weight will not return.

Protein-carbohydrate alternation (PCA) is an effective weight loss system. It appeared after drying, is gentler on the body, has a lot of advantages, is much easier to tolerate, but also helps fight fat. The technique requires thorough study; it was developed specifically for athletes and does not tolerate deviations. BUTCH is a diet that works only with the right approach.

• The mechanism of action of the BUC diet
• Pros of the diet
• Cons and contraindications
• Foods allowed on the diet
• Prohibited Products
• Menu for a protein day
• Menu for carbohydrate day
• Menu for a mixed day

Quitting the diet

The mechanism of action of the BUC diet

If a person fasts, then in the first days the weight comes off very quickly; in a week you can lose several kilograms, but then the process stops. Under stress, the body begins to save energy and a plateau stage begins. It is inevitable when using quick methods; it is very difficult to get out of stagnation and establish metabolism. The BUTCH diet helps prevent this; weight loss occurs slowly but steadily.

Glycogen is the body's fuel, which it gets from carbohydrates. On protein days, its supply is exhausted and fat cells begin to be burned. To prevent further burning of muscle tissue, you need a timely supply of energy. The easiest way is to give carbohydrates. The BUTCH diet can rightfully be called a cunning system. When alternating, weight loss occurs, but the body does not experience stress, the kilograms disappear.

Video: Protein-carbohydrate alternation for weight loss

Pros of the diet

The main advantage of the diet is the ability to create your own menu. Fat loss will directly depend on the quantity and quality of incoming products, but absolutely everyone loses weight on a BUTCH diet. Weight loss occurs gradually, the body does not experience stress, and in many cases it is possible to avoid the plateau stage, that is, stagnation.

Other benefits:

1. Diversity. The list of permitted foods is huge; you can prepare different dishes, but taking into account acceptable combinations and diet rules.
2. Satisfaction. On a diet, you need to eat often; portion sizes are not limited. In order not to provoke a slowdown in metabolism, the last snack is no earlier than 2-3 hours before bedtime.
3. Balance. The diet is as close as possible to proper nutrition; it contains only varied, natural, gently processed products.
4. Simplicity. It’s easy to eat the BEACH diet for 4-12 weeks, after which it’s easy to switch to proper nutrition, which will help consolidate the results achieved.
5. Stability. If you exit the system correctly, the lost kilograms will not return.

Another advantage is the presence of mixed protein-carbohydrate days, that is, “break days.” They help maintain a healthy emotional background; you can adjust your rotation schedule around the holidays so as not to feel deprived. Unlike “pure” protein diets, when alternating, the body is full of strength, it is easy to engage in sports and active games, there is no weakness or exhaustion.

Cons and contraindications

BUTCH is a diet for healthy people who do not have problems with the kidneys, liver, or digestive system. The abundance of protein gives a greater load and requires increased work of certain organs. The system is also contraindicated for pregnant and lactating women; it cannot be followed by sick people or those who have undergone surgical interventions. Metabolic disorders, hormonal imbalances, vitamin deficiency are also contraindications.

Main disadvantages:

1. Lack of sweet fruits and berries. The system is especially difficult to tolerate in the summer.
2. The BUTCH diet is not suitable for people who want to lose weight quickly. You won’t be able to lose 5 or 7 kg in a week by alternating.
3. Duration. The optimal duration of the system is 4 weeks, but can be increased to 3-4 months.

The diet is not suitable for overweight people. For example, if you weigh 100 kg, consuming 350-400 g of protein can negatively affect kidney function.

Alternation scheme on the BUC diet

There are many different patterns for alternation, but a four-day cycle is considered correct. It consists of two protein days, one carbohydrate and one mixed. Then all this is repeated the required number of times until the result is achieved. It is important not to swap days, not to break the protein sequence:

1. On protein days on the BUC diet, you need to consume 3-4 g of protein per 1 kg of weight. That is, a person weighing 70 kg needs to eat at least 210 g per day, ideally approaching 280 g.
2. On carbohydrate days you need to consume 5-6 g of carbohydrates per 1 kg of weight. That is, a person weighing 70 kg needs at least 350 g.
3. On the mixed fourth day, equal amounts of proteins and carbohydrates are consumed at the rate of 2-3 g per 1 kg of weight. That is, the same person needs to eat from 140 to 210 g of proteins and the same amount of carbohydrates.

Important! On protein days, you are allowed to eat some vegetables and greens, on average 1 g per 1 kg of weight. These products will improve digestion and prevent constipation. It is worth giving preference to green vegetables, for example, cabbage, cucumbers, and peppers.

Video: BUTCH (how to start a diet, products, measurements)

Foods allowed on the diet

Throughout the diet, the consumption of external fats is limited, only 1 tsp is allowed. oils per day. It is advisable not to use it for frying or baking, only for dressing salads, snacks, and cooked dishes. If the goal of the diet is to lose weight, then the fat content of foods is reduced as much as possible. If you need to give your body relief and shape, you can use milk, dairy products and cheese with average values.

What can you eat on protein days:

• lean meat, poultry (chicken, beef, turkey, pork, rabbit);
• fish, seafood;
• low-fat dairy products (milk, cottage cheese, kefir, feta cheese);
• eggs (1 whole per day, whites in unlimited quantities).

What to eat on carbohydrate days:

• grain, bran bread, durum wheat pasta;
• cereals (rice, oatmeal, buckwheat, peas);
• low-starch vegetables, greens;
• unsweetened fruits (green apples, pears, plums).

On mixed days, these foods are consumed in a 50:50 ratio. Greens are allowed on any day in any quantity. Salt is limited, but not excluded. It is allowed to use any dry spices and seasonings with a natural composition. If a product's packaging contains flavor enhancers such as monosodium glutamate, it is prohibited.

Prohibited Products

On the BOOCH diet, you should not eat sugar or overly sweet fruits; you can add a small amount of dried fruit to your diet on carbohydrate days for breakfast. It is prohibited to replace natural meat products with sausages, regardless of their composition and fat content. All dishes are prepared using gentle methods without adding fat. Ketchup, soy sauce, mayonnaise, syrups, and sugar substitutes are prohibited.

You can drink water, teas and coffee. Sweet drinks, juices, compotes, jelly are not allowed. Mineral water with a high salt content will slow down weight loss. If a product is not on the permitted list, then it is prohibited.

Sample menu for different days of the diet

A huge advantage of the BUTCH diet is the ability to independently think through and create a menu from those products that are available. As an example, one option is given for different days.

Important! The size of portions is not limited in any way, they can be increased, but you need to remember about fractionation, try not to overdo it, and eat often. The body will process incoming food faster, metabolism will speed up, and excess weight will disappear faster.

Menu for a protein day

Breakfast: low-fat cottage cheese (150-200 g), tea or coffee
Second breakfast: protein omelet (1 egg and 3 whites), cooked without fat
Lunch: 200 g chicken fillet, 1 fresh tomato or cucumber
Afternoon snack: 200 g baked or boiled fish
Dinner: 100 g meat, 200 ml kefir or fermented baked milk

Menu for carbohydrate day

Breakfast: 100 g of cereal porridge with apple
Second breakfast: vegetable salad
Lunch: 250 g baked potatoes, 200 g cabbage salad
Afternoon snack: 150 g of boiled durum wheat pasta
Dinner: Mixed vegetable stew

Menu for a mixed day

Breakfast: 200 g oatmeal with milk, 1 egg, tea or coffee
Second breakfast: 200 g green apples
Lunch: 200 g chicken, 150 g potatoes, 150 g fresh vegetables
Afternoon snack: egg white omelet (4 egg whites) with herbs
Dinner: 300 g baked vegetables, a piece of fish, fresh cucumber

Quitting the diet

Since the diet lasts at least 4 weeks, the body has time to get used to a certain set of foods. It is very convenient to switch to proper nutrition after the BUTCH diet. As such, this system does not have a special output. But in order to maintain the results and not gain back the lost pounds, it is recommended to eat a mixed day for a week, that is, to ensure an approximately equal intake of proteins and carbohydrates.

General rules

Diets based on alternating protein and carbohydrate diets (BEACH diet) are designed for intensive weight loss due to fat deposits. A protein-carbohydrate diet for weight loss in various versions is widely used by athletes involved in bodybuilding for the so-called “cutting”, aimed at reducing the subcutaneous fat layer, which allows not only to lose weight, but also to improve muscle definition and body expressiveness.

Along with such specific goals, the BEACH diet is also used for weight loss (weight loss). At the same time, with such a nutritional system, the body uses primarily fats for energy, avoiding loss of body weight due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.

Detailed description of the BUTCH diet

The BUC diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. During this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy production occurs due to non-carbohydrate components - mainly glycerin, pyruvic And lactic acid, fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (burning fat deposits) is accelerated.

After a two-day protein diet, glycogen reserves in the body are depleted and cannot be used as “metabolic fuel.” amino acids(protein), it is necessary to replenish glycogen reserves in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to completely replenish the required amount of glycogen in the body in one day, on the fourth day a mixed diet is prescribed, which provides for a more moderate carbohydrate content in combination with a physiologically normal protein content. Next, the protein-carbohydrate cycle repeats.

Scheme of one cycle of the BEACH diet - two days diet with predominantly protein consumption + one day high carbohydrate diet + one day mixed diet:

• The first two days - the amount of protein in the diet at the rate of 3-3.5 grams/kilogram of your optimal (given) weight. That is, if your weight is 65 kg, and you want to lose weight to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days is at the level of 25-30 g / day and fat - up to 25-30 g.
• The third day - the protein content in the diet is reduced to 1-1.5 g/kg, and the carbohydrate content - to 6 g/kg of the desired weight. At the same time, the calorie content of the daily diet of the previous two days should be maintained.
• Fourth day - the diet should contain approximately equal proportions of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams). Fat content at thirty grams/day.

Fundamentally important for the BEACH diet is the total calorie content of the daily diet, which, depending on the level of physical activity, should be at the level of 1200-1500 kcal.

The duration of such a diet should not exceed one month (7-8 cycles). This is due, on the one hand, to an unbalanced diet, and on the other hand, to the appearance of a “plateau” effect after this period of being on a BEACH diet (cessation/slowdown of weight loss), due to the body’s adaptation to this type of nutrition.

To speed up metabolism and improve metabolism, meals should be fractional (5-6 times/day). The amount of free fluid is 1.5 - 2.0 l/day. The amount of salt should be reduced and the consumption of salty foods limited.

It is recommended to prepare dishes using dietary methods of processing food - steaming, boiling, baking, stewing. Frying food is not allowed. An important condition for the effectiveness of this diet is mandatory adequate physical activity, especially on protein days, when the content glycogen in the body is low and metabolic processes of intensive fat burning are launched. Particularly useful are strength loads and dynamic exercises (jumping rope, cycling), which stimulate metabolic processes.

Other BEACH diet schemes have been developed:

• 2 protein days + 2 carbohydrate days + 2 mixed days;
• 3 protein + 1 carbohydrate day + one mixed day;
• 5 protein days + 2 carbohydrate days.

Microcycles with a large number of protein days are also suitable for gaining weight, muscle mass, which will grow, but the fat layer will decrease. The most important condition for such a result is high power loads. However, the optimal option is a cycle with 2 protein days, since an increase in the number of days with a protein diet is more difficult for the body to tolerate. Getting out of the BUTCH diet is not difficult. To do this, after finishing the diet after the last mixed day, eat for another 5-7 days according to the mixed day diet and switch to your usual diet.

Authorized Products

The basis of the diet of the BEACH diet is:

• On protein days - lean varieties of red meat (veal/beef), rabbit/poultry (chicken, turkey), without skin, river/sea fish (pike, cod, hake, trout, flounder, salmon), seafood, low-fat cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flax seeds).
• From fats - virgin vegetable oils, red fish, fish oil, nuts. In small quantities, cucumbers, garden herbs, tomatoes, cucumbers.
• On high-carbohydrate/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onions, eggplants, celery stalks, green salad leaves, green beans, olives), unsweetened fruits (bananas/grapes in the morning), pasta from durum wheat, whole grain/partially preserved cereals (barley/oat and wheat porridge, buckwheat, unpolished rice), whole grain bread. Fats are the same foods as in the diet of protein days. As proteins, for dinner - meat or fish in small quantities.

Table of permitted products

Fully or partially limited products

The following foods are excluded from the BEACH diet:

• fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
• sugar and products containing it - candies, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
• It is not allowed to consume potatoes in any form, baked goods, whole/diluted milk, wheat bread, crackers, cakes, gingerbreads, waffles, or non-whole grain porridge;
• sweet fermented milk and fatty dairy products;
• sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeine-containing products;
• alcohol and carbonated drinks.

Table of prohibited products

* data is per 100 g of product

Menu protein-carbohydrate diet (diet mode)

The BEACH diet menu for each day is built taking into account the alternation of protein and carbohydrate days and the prevailing diet on a given day of the microcycle. The basis of the protein-carbohydrate alternating diet menu is:

• On protein days - products containing complete, easily digestible animal proteins: dietary types of red meat (boiled beef/veal) and poultry (chicken breast, rabbit meat, white turkey meat without skin), low-fat fish (pike, cod, hake, trout, flounder perch), chicken/quail eggs (yolk - 2 per day, protein unlimited), low-fat cottage cheese and cheese, seafood, kefir; vegetable proteins - soy products, legumes, nuts (in limited quantities due to the high fat content).
• On a carbohydrate day, it is preferable to eat foods containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas/grapes in the first half of the day), durum wheat pasta, cereals (except corn), preferably whole grains/partially preserved hulls (buckwheat, kernels) , unpolished rice, barley/oatmeal), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create conditions for the functioning of normal intestinal microflora, normalize intestinal motor function, and adsorb cholesterol/toxic compounds and provide relatively stable and long-lasting saturation. At the same time, it is prohibited to consume sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, and condensed milk.
• As fats, it is allowed to include in the diet only foods containing unsaturated fats - red fish, fish oil, cold-pressed vegetable oils, flax seeds, nuts.

On the protein days of the microcycle, you cannot completely give up plant foods, since there is a high risk of gastrointestinal disorders. These days, it is recommended, along with protein foods, to consume small quantities of fresh cucumbers, garden herbs, lettuce, and tomatoes. As a last resort, you can replace eating plant foods by eating a tablespoon of fiber before meals. In addition, the lack of plant foods and dietary fiber during protein periods is the reason for the lack of intake of a number of vitamins/minerals into the body, which can be compensated for by taking tablets of various vitamin-mineral complexes - Unicap, Vitrum, Multitabs, Complivit, Vitamax.

It is important not to forget that dinner on all 4 days of the cycle should be protein, that is, on carbohydrate/mixed days, it is better to distribute carbohydrates in the first half of the day, and you should end the day with protein foods. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body on protein days. Various kinds of snacks containing seeds/nuts are not allowed, otherwise the weight loss process will slow down. The menu for a week of the BUTCH diet is not given here, since it is optimal to prepare it for one microcycle, and then create meals for the week based on it.

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

A menu for a month or a longer period is compiled by selecting 7-8 food rations according to microcycles. Recipes for the BUTCH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and cooking skills.

Contraindications

Diseases of the stomach and intestines ( gastritis, ulcer, enteritis/colitis), renal failure, chronic constipation, obesity 3-4 degrees, diseases of the cardiovascular system, age under 18 years, old age, gout, period pregnancy/lactation, endocrine/infectious diseases.

Advantages and disadvantages

BUTCH diet, reviews and results

In recent years, a healthy protein-carbohydrate diet for weight loss has become very popular - a method of getting rid of extra pounds by alternating foods with a high content of proteins and carbohydrates.

It satisfies the daily needs of the human body for all necessary substances, and the feeling of hunger does not occur. The weight is lost very well, albeit slowly, and then does not return. But how do such miracles become possible?

Effect on the body

A fairly balanced and very well-thought-out diet of protein-carbohydrate alternation directs the body to burn its own fat deposits without any starvation, much less exhaustion. This is how she does it.

1. Only fat is burned, but not muscle mass. Thanks to this, stretch marks do not form, the skin remains elastic, and the body acquires beautiful reliefs.
2. During protein days, the body spends fat reserves, thereby promoting weight loss.
3. On a carbohydrate day, he receives the necessary energy, so the diet does not cause depression and does not contribute to a decrease in performance.
4. Vitamins and minerals are absorbed by the body in full. So the condition of hair, nails and health in general does not deteriorate.
5. Metabolism improves.
6. The stomach does not get used to any specific daily food, as there is an alternation of carbohydrates and proteins and their mixing.

There are a lot of positive aspects, among which the main one is that the body does not experience stress and does not suffer from a lack of nutrients. So the process of losing weight within the framework of a protein-carbohydrate diet occurs with minimal harm to health. But in order to achieve the desired results, you need to know about contraindications, in the presence of which this technique cannot be used.

Through the pages of history. At first, the protein-carbohydrate diet developed by the American doctor James Hunter caused bewilderment among his colleagues. How can you lose weight by eating carbohydrate-containing foods that contain so many calories? And only years later his program was recognized as effective.

Contraindications

People who have serious health problems of the following nature should not go on a protein-carbohydrate diet:

• pregnancy;
• lactation;
• diseases of the kidneys, gastrointestinal tract, genitourinary system;
• gallstones;
• allergies to foods that form the basis of a protein-carbohydrate diet.

Moments of separate nutrition, when the diet involves separate consumption of proteins and carbohydrates, require increased work from the body. All systems have to participate in it, and if they are in a state of illness, this can lead to deterioration of health and subsequent treatment, rather than weight loss. So be extremely careful not to end up in a hospital bed.

Products

For a protein-carbohydrate diet, there are two lists that will help you create a menu and lose weight with maximum results. These are permitted and prohibited products.

Authorized products:

Squirrels

• Low-fat dairy products: cottage cheese, kefir, fermented baked milk, yogurt without dyes, milk, yogurt, hard cheeses;
• lean fish: pink salmon, flounder, pollock, tuna;
• seafood: shrimp, squid, crabs;
• beef, rabbit;
• chicken, turkey without skin;
• legumes: lentils, beans, chickpeas;
• egg white;
• nuts.

Carbohydrates

• Bread, confectionery, baked goods;
• sweets: chocolate, halva, candy, refined sugar, honey, jam, jam;
• peas, beans;
• dried fruits: dates, raisins;
• pasta;
• all cereals: buckwheat, rice, oatmeal, pearl barley, millet;
• fruits;
• potato;
• pasta.

Prohibited products:

• high fat dairy products;
• vegetable oils;
• pork, lamb;
• sausages, sausages;
• margarine, butter;
• fatty fish: halibut, mackerel, herring, burbot, sturgeon, etc.;
• canned food;
• sausages;
• cream cakes, pastries;
• pizza, chips, french fries, fast food.

When creating a menu for a carbohydrate-protein diet, always keep these lists in front of you so that you don’t inadvertently eat a piece of cake on a carbohydrate day, considering it for regular baking, whereas these are fats that are prohibited. You also need to know the scheme - how exactly the days of separate and mixed nutrition alternate.

This is interesting! The protein-carbohydrate diet has gained particular popularity among athletes, for whom it is so important to keep their muscles toned.

Basic principles

The basic principle of this diet is the alternation of protein and carbohydrate days, i.e., it resembles the principle of separate nutrition, if there were not 1 mixed day. In addition to this point, there are several more nuances in this weight loss method, knowledge of which will allow you to achieve better results.

1. Nutrition plan: 1st day mixed (proteins + carbohydrates), 2nd and 3rd days protein, 4th day pure carbohydrates.
2. Engage in any kind of sports, as carbohydrates will give the body the energy it needs. Physical exercise will speed up the metabolic process and help the body quickly digest the huge amount of protein that comes to it.
3. Portions: for breakfast - 150 g, for lunch and dinner - 200 g. Drinks - glass (250 ml).
4. On carbohydrate days, it is advisable to eat all meals with bread.
5. There should be no sugar in the protein diet.
6. You can add salt to dishes, but only lightly.
7. You cannot fry foods: vegetables, meat, fish, stew, bake, boil or steam.
8. Drink plenty of clean water.
9. Take more walks in the fresh air.
10. Eat at the same time every day.
11. Sleep at least 8 hours a day.

In order for protein-carbohydrate alternation as part of such a unique diet to contribute not only to weight loss, but also to improved health and overall well-being, you must follow these useful tips. The results will also depend on how correctly you can get out of it.

Secret writing. A protein-carbohydrate diet in many sources is listed as BUC, which stands for protein-carbohydrate alternation.

Quitting the diet

After a diet of protein-carbohydrate alternation allows you to get to the cherished number on the scales, you don’t need to immediately rush to fried pork kebab or cream cake. This way you can seriously harm your stomach, which will not be ready for such a collapse of fat, and in a couple of days you can more than return your tummy, sides, and cellulite.

To prevent this from happening, the exit must be careful and gradual. Follow the recommendations of nutritionists:

1. On the first day after the protein-carbohydrate diet, eat 100 grams of fatty fried fish for lunch.
2. On the second day, increase this portion to 150 g; for dinner, season the salad with olive oil.
3. On the third day, include pork dumplings in the menu.
4. On the fourth and fifth days, cook meat - pork, lamb or mackerel.
5. On the sixth drink wine.
6. After a week, return to your normal diet.

But even after returning to your usual diet, make sure it is balanced. Products should be in moderation and complement each other. This is the only way to maintain a beautiful figure for a long time. And, of course, a lot will depend on the duration of the protein-carbohydrate diet you choose.

Duration

Since the carbohydrate-protein diet involves excluding from the menu only fats that will be replenished by the body from its own reserves, it can be quite long-lasting. But for long-term fasting, you need excellent health and a thorough knowledge of all the nuances of this weight loss technique.

• A diet for just 4 days is good for emergency loss of 1-2 kg.
• A hunger strike for a week is the best option.
• Protein-carbohydrate alternation for 10 days will ultimately give good results.
• The 14-day diet allows you to season salads with oil on mixed days.
• If you decide to fast for 21 days or longer, occasionally, but include fats in your menu: drink coffee with cream, dress salads with butter.

The protein-carbohydrate diet is so well-structured and nutritionally balanced that people stay on it for 2 months. True, nutritionists do not recommend longer: after such a long fast, you definitely need to take a break for 1-2 months.

Sample menu

We offer a protein-carbohydrate menu for every day, designed for 2 cycles of alternation. If you plan to lose weight longer, you can simply duplicate them later.

First day (mixed)

• In the morning: cottage cheese with added dried fruits, coffee with cream.
• Second breakfast: apple, green or yellow.
• Lunch: lentil-chicken soup.
• Afternoon snack: tea with jam.
• For dinner: curry.

Second day (protein)

• In the morning: protein omelet, unsweetened herbal tea.
• Second breakfast: orange.
• Lunch: spinach soup.
• Afternoon snack: kefir.
• For dinner: chicken nuggets.

Third day (protein)

• In the morning: cottage cheese casserole, unsweetened coffee with milk.
• Second breakfast: 2 kiwis.
• For lunch: salmon in milk.
• Afternoon snack: yogurt.
• For dinner: egg salad.

Day four (pure carbohydrate)

• In the morning: oatmeal with pieces of fruit and honey. Sweet herbal tea.
• Second breakfast: pomegranate.
• Lunch: potato and sour cream soup.
• For afternoon snack: a handful of dates.
• For dinner: buckwheat, honey-cabbage salad.

Fifth day (mixed)

• In the morning: cottage cheese casserole with honey, tea with jam.
• Second breakfast: banana.
• Lunch: fish and shrimp soup.
• Afternoon snack: yogurt.
• For dinner: protein-carbohydrate salad.

Sixth day (protein)

• In the morning: 2 boiled proteins, unsweetened herbal tea.
• Second breakfast: 2 tangerines.
• Lunch: oriental egg soup with pink salmon.
• For afternoon snack: yogurt.
• For dinner: skewers of turkey and vegetables.

Seventh day (protein)

• In the morning: shrimp, unsweetened coffee with milk.
• Second breakfast: pomelo.
• For lunch: protein okroshka.
• For afternoon snack: fermented baked milk.
• For dinner: salad with asparagus.

Eighth day (carbohydrate)

• In the morning: rice porridge, sweet coffee with cookies.
• Second breakfast: banana.
• Lunch: Italian vegetable soup (minestrone).
• For an afternoon snack: any pastries.
• For dinner: potato and cabbage dumplings.

Now it will be easy for you to independently develop a menu for a week or even a month, duplicating and repeating cycles. The following table will help in compiling, clearly showing how to fill protein and carbohydrate days as part of such a diet.

This is just a sample menu of a protein-carbohydrate diet that you can use as a guide when creating your own diet for weight loss.

Recipes

Special recipes for salads, first and second courses will help you fill the menu of a protein-carbohydrate diet.

Salads

Recipe No. 1. Protein egg salad

Ingredients:

• bulb;
• breast 200 gr;
• squid 200 gr;
• eggs 4 pcs;
• powder mustard 10 gr.

Preparation:

1. Boil the eggs soft-boiled.
2. Boil the breast. Cut into strips.
3. Boil the squid. Cut into strips.
4. Mix onion, eggs, mustard in a blender.
5. Dress the salad.
6. Mix everything.

Recipe No. 2. Carbohydrate honey-cabbage salad

Ingredients:

• fresh cabbage 300 gr;
• sugar 10 g;
• lemon juice 15 ml;
• rhubarb juice 40 ml;
• honey to taste.

Preparation:

1. Shred the cabbage.
2. Grind it until the juice comes out.
3. Add all other components.

Recipe No. 3. Protein-carbohydrate salad

Ingredients:

• squid 150 gr;
• cucumber;
• chicken breast 100 g;
• lettuce 2 leaves;
• dill sprig.

Preparation:

1. Boil squid and chicken breast until cooked.
2. Chop them with chopsticks.
3. Cut the cucumber in the same way and add to them. Mix.
4. Place lettuce leaves on a plate.
5. Decorate the salad beautifully.
6. On top - chopped dill.

First courses (soups)

Recipe No. 1. Protein soup with spinach

Ingredients:

• turkey 400 gr;
• spinach 100 gr;
• garlic 2 cloves;
• milk 100 ml;
• seasonings to taste.

Preparation:

1. Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
2. Chop the spinach and cook with the meat for 10 minutes.
3. Puree the mixture using a blender, adding milk in small portions.
4. Sprinkle with spices.
5. Serve hot.

Recipe No. 2. Carbohydrate potato and sour cream soup

Ingredients:

• green onions, dill;
• potatoes 400 gr;
• carrot;
• petiole celery 1 stalk;
• celery root 100 gr;
• vegetable broth 3 l;
• sour cream 250 gr;
• lemon juice 50 ml;
• seasonings

Preparation:

1. Peel the vegetables, chop and boil.
2. Add sour cream.
3. Cook until creamy consistency.
4. Season with juice, chopped herbs, and seasonings.
5. Serve hot.

Recipe No. 3. For a mixed day. Lentil and chicken soup.

Ingredients:

• lentils 250 gr;
• bulb;
• water 5 l;
• chicken fillet 400 gr;
• celery root 100 gr;
• carrot.

Preparation:

1. Boil the fillet.
2. Add lentils to the broth.
3. After 10 minutes, add chopped vegetables.
4. After 20 minutes - chicken, cut into strips.

Second courses

Recipe No. 1. Protein chicken nuggets.

Ingredients:

• oat flour 25 gr;
• chicken fillet 500 gr;
• eggs 2 pcs;
• seasoning to taste.

Preparation:

1. Make nuggets from the fillet. Hit it with a hammer.
2. Beat eggs, mix with flour and seasonings.
3. Roll the nuggets in breading.
4. Bake in the oven until done.

Recipe No. 2. Carbohydrate nutrition. Vareniki.

Ingredients:

• potatoes 500 gr;
• cabbage 200 gr;
• bulb;
• flour 250 gr.

Preparation:

1. Knead the dough.
2. Finely chop the cabbage.
3. Put it out.
4. Fry chopped onion.
5. Boil mashed potatoes.
6. Mix cabbage, mashed potatoes, onions.
7. Make, fill, boil dumplings.

Recipe No. 3. Mixed nutrition. Curry.

Ingredients:

• brown rice 250 gr;
• chickpeas 100 gr;
• beef 400 gr;
• curry to taste;
• carrot.

Preparation:

1. Soak the chickpeas for 12 hours.
2. Boil rice and chickpeas separately from each other.
3. Cut the beef into strips.
4. Grate the carrots.
5. Stew carrots and beef until half cooked.
6. Add everything else to them. To fill with water. Stew.

With such recipes, a protein-carbohydrate diet will not be like a hunger strike and will help you get through the weight loss period easily and tasty.

results

A protein-carbohydrate diet for weight loss gives good results, but only if it is designed for a short period of time - 1 or 2 weeks. If it is extended over 21 days or a month, the effectiveness will gradually decrease.

• 4 days - minus 1 kg;
• 1 week - 4 kg;
• 10 days - 6 kg;
• 2 weeks - 8 kg;
• 3 weeks - 10 kg;
• 1 month - 11-12 kg;
• 2 months - the weight will remain at the same level.

Are you afraid of diets because they deplete your body and harm your health? Protein-carbohydrate alternations do not have such a flaw if everything is done correctly. On the contrary: they will help you lose weight, normalize stomach function, and make your body sculpted and beautiful. Be sure to try this technique for at least 4 days to make sure that it really works.

There are many different diets in the world. Some are ineffective, others spoil health. There are also those recommended by nutritionists and fitness trainers. This type of nutritional system is BCH (protein-carbohydrate alternation). In this system, the main thing is to adhere to the power plan. It allows you to burn subcutaneous fat, not muscle mass. Calculate your ideal formula and lose weight without complicated calculations.

Basic principles of protein-carbohydrate alternation

This diet works by alternating. When the body receives more energy than it needs, fat accumulation occurs. In the case of illiterate cutting of calories, that is, the use of unreasonable diets, fat does not burn immediately. Nutrients are easier to obtain from muscle fibers than from fat stores. And when the body understands that there is nothing left to take from the muscles, only then the hated folds will be used. This is why girls who are constantly on a diet, even with low weight, have a large percentage of body fat. Muscles burn, and breakdowns lead to the formation of new reserves.

The BEAM system is notable for the fact that it misleads the body. When a person eats at frequent intervals (2-3 hours), then gradually the body ceases to need reserves and part with them on its own.

On a protein day, the body experiences stress, and at the same time receives enough elements to maintain muscle fibers. We have to get rid of what we have accumulated. Then the thought creeps in that difficult times have come and we need to take care of fat depots, but here comes carbohydrate days. The body begins to understand that the days of hunger have passed and there is no need to slow down the metabolism. Here again protein dishes come into play. Thanks to this system, we deceive the body, and it does not have time to slow down metabolism, but burns subcutaneous fat. The advantage is that this scheme helps the muscles develop, and not be used as food for our body.

BUCH diet plan

Alternating days should not be a mess, but a clear sequence. It’s not for nothing that BEACH is called a power supply system. All calculations are based on the ideal weight you want to achieve. If you count by the weight you have now, then there will be no process of losing weight.

• Day 1: introduce protein into the diet. We calculate 3 grams. per 1 kg of desired weight. Let's make a reservation that you need to be attentive to your weight. Typically, the ideal weight is height minus 110 for women and minus 100 for men. Less weight can lead to poor health. Let’s say the required weight is 60 kg, then approximately 180 grams of protein is needed, but at the same time, watch out for fats. There should not be more than 20-30 grams. These data are not multiplied by kilograms. These are the final numbers;
• Day 2: also protein;
• Day 3: add carbohydrates and cut protein. 4 gr. carbohydrates per 1 kg. Let’s take the same weight, then you’ll have to eat 240 grams. carbohydrates. Protein - 1.5 g, that is, according to our weight, 90 g;
• Day 4: moderate. You can say it's a day of proper nutrition. Below are examples.

When losing weight, you need to adhere to a special calorie range. The body needs 1200 calories to function. Make sure that the diet is not below the minimum, but not too high. Upper zone 1500 calories.

What can you eat while on a diet and what can’t you eat?

You must adhere to the permitted list. Yes, protein products contain few calories, but they contain fats, which should be limited to 0.5 grams. per 1 kg of ideal weight. Therefore, we exclude fatty foods. You shouldn't indulge in sugar on carbohydrate days. It has already been proven that it has a bad effect on our body. Starchy vegetables are also prohibited. Starch delays weight loss.

List of permitted and prohibited products

BUCH offers a small list of permitted foods, but you won’t have to go hungry. For example, above we calculated how much protein is needed for 60 kg; we convert this protein into grams of chicken breast. It turns out that on a protein day you need to eat 700 grams. boiled skinless chicken breast, and also vegetables.

• Protein products should not be fatty. Suitable for consumption: skinless chicken breast, lean meat,
  low-fat cheese and cottage cheese, seafood and fish, eggs;
• carbohydrates should be complex. You can take fast ones, but it’s better to limit them. You can: cereals, durum wheat pasta, beans, wholemeal flour;
• Vegetables should be eaten throughout the diet. Allowed: eggplants, zucchini, cucumbers, any greens, pumpkin, peppers, onions, cabbage;
• mushrooms;
• fruits;
• dried fruits;
• berries;

Quite a big list. You need to limit salt to remove excess water. You can cook it in different ways, but boiled or steamed is better. You cannot fry in oil. Products high in sugar are prohibited: cakes, ice cream, sweets, cookies, etc. Starchy vegetables and fatty foods are also excluded. You can add a spoonful of oil for salad dressing, but you should use olive or flaxseed oil.

Sample menu for the week

A week of diet will help you lose from 0.5 to 4 kg, depending on your initial weight. You need to understand that muscles are much heavier than fat, and weight may not come off as well as volume. It’s better to remove the scales and take out a centimeter.

To comply with the regime, you need to eat at a certain time and 5-6 times.

Monday

Tuesday

• breakfast: omelet in the oven;
• snack: low-fat cheese;
• lunch: chicken breast baked with cheese;
• snack: boiled eggs without yolks;
• low-fat cottage cheese.

Wednesday

• breakfast: prepare an intestinal scrub. Recipe below;
• You can take any fruit for a snack. At this time, they also eat fast carbohydrates for breakfast, if it is no longer possible without it;
• lunch will be buckwheat porridge and vegetable salad;
• fruit for a snack;
• protein dinner: omelet of 4 eggs without yolks.

Thursday

• breakfast: intestinal scrub, a couple of boiled eggs;
• snack: apple;
• lunch: baked veal, cabbage and carrot salad, pearl barley;
• snack: vegetable salad or just vegetables;
• dinner: cottage cheese casserole.

Friday

• breakfast: boiled squid meat and cucumber;
• snack: chicken breast, poached in a frying pan;
• lunch: baked pumpkin with chicken;
• snack: steamed fish;
• dinner: fish with salad.

Saturday

• breakfast: beef with zucchini;
• snack: vegetable casserole with mushrooms;
• lunch: baked fish and vegetables;
• snack: low-fat cottage cheese;
• dinner: boiled seafood cocktail.

Sunday

• breakfast: scrub;
• snack: banana;
• lunch: baked potato. You can add a salad of fresh vegetables;
• snack: buckwheat and “Brush” salad;
• dinner: egg white omelette.

Grams are not given because each person will have a different formula. Approximately 200-350 grams will be used in one dose.

Menu for 21 days

Products can be replaced and swapped. The main thing is to make sure that the products correspond to the day and time of use.

The diet is approximate. Everything is tailored specifically to the body. Look, if you feel discomfort after some food, then you should remove it from the menu.

Recipes for dishes to comply with BUCH

Simple and tasty recipes for every day, while maintaining a protein-carbohydrate diet.

Colon scrub

Slightly modified composition for BUCCH. At first it will not seem very tasty, but then you will like it. Easy to prepare.

Fill the oatmeal with water and add the nuts. Let's eat. The original contains honey, but it is prohibited at BUCH.

Baked fish

Use foil for cooking. This way the fish will remain juicy and will not lose its taste.

• whole fish, approximately 300-400 g;
• garlic - 2-3 cloves;
• spices.

Be careful with the spices. It is better to use them at a minimum, or refuse.

1. We wash and clean the fish.
2. Coat with spices and a little salt.
3. Let it brew for about 1 hour.
4. Add chopped garlic to the belly and cuts on the back.
5. Wrap in foil.
6. Place in the oven at 200⁰ for an hour.

The fish turns out to be dietary, but you need to choose low-fat varieties.

Baked chicken breast with vegetables

Simply baked breast is dry, so you need to bake it with vegetables. They will keep the chicken under its fur coat. The meat will be tender and juicy.

• chicken breast - 2 pcs.;
• vegetables: eggplant, zucchini, peppers, pumpkin. You can select any allowed ones;
• Garlic and spices to taste.

Cooking method:

1. Let the chicken soak overnight.
2. In the morning we will spread with spices.
3. Squeeze out the garlic and spread it on the chicken too.
4. Place in the refrigerator for 30-60 minutes.
5. Cut vegetables into cubes or slices.
6. Place vegetables on foil, chicken on top, then vegetables again.
7. Place in the oven for 40-60 minutes at 180⁰.

You can also steam the chicken. Just put the foil in the steamer.

Boiled beef

You need to choose quality meat, then the dish will turn out delicious. The pieces will melt in your mouth.

It’s better to do without spices and just add a lot of herbs.

1. The meat must be thoroughly washed and visible fat trimmed off.
2. Pour in the meat and let it boil.
3. We remove the foam.
4. Place the greens into the pan.
5. Cook until fully cooked.
6. When serving, add greens.

It is better to combine meat with vegetables and salads.

Vegetable soup

The recipe is simple, but at the same time the resulting soup will be very tasty. The recipe does not require complicated steps.

• cabbage - 100 gr.;
• potatoes - 100 gr.;
• carrots - 100 gr.;
• onion - 1 medium;
• herbs, spices.

All this needs to be boiled and then mashed in a blender until smooth. Nourishing and dietary recipe. You can add any meat. Use low-fat broth or water for cooking.

All recipes are simple, because the simpler the food, the healthier it is. Try it and enjoy the taste.

Side effects

You need to drink a lot of water, otherwise your body will become contaminated with elements from the breakdown of meat products. This may result in:

• constipation;
• allergy;
• rashes;
• bad breath;
• earthy complexion.

Also, some note a decrease in performance on protein days. You should consult your doctor before using any diet.