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 keep themselves 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 protein- carbohydrate diet rules must be followed fractional meals- 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 workouts: strength exercises, cardio loads. 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. Eating fried foods is not recommended. You should limit the amount of salt and hot spices you consume, although you should not completely exclude them from your diet.
For use in protein days The following products are allowed:
- 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 suit 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;
- lunch: 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;
- dinner: 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 double a large number 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 BUCH diet is not suitable for people suffering from diseases gastrointestinal tract(gastritis, ulcers, etc.), as well as those with liver and kidney problems. In addition, it is not recommended for use if there is a significant excess of 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 reset not large number extra pounds If you want to eat a balanced diet and not harm 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 healthy eating, and then overweight won't come back again.
Protein-carbohydrate alternation(BUCH) – efficient system losing weight. 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 combustion 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:
- Diversity. The list of permitted foods is huge; you can prepare different dishes, but taking into account acceptable combinations and diet rules.
- 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.
- Balance. The diet is as close as possible to proper nutrition; it contains only varied, natural, gently processed products.
- Simplicity. It’s easy to eat the BUC diet for 4-12 weeks, after which it’s easy to switch to proper nutrition which will help consolidate the achieved results.
- Stability. At the right way out the lost kilograms do not return from the system.
Another advantage is the presence of mixed protein-carbohydrate days, that is, “days of separation.” 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 kidneys, liver, 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:
- Lack of sweet fruits and berries. The system is especially difficult to tolerate in the summer.
- 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.
- 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:
- 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.
- 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.
- 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 not included) limited 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 high salt content will inhibit 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 variants 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). Moreover, with such a nutritional system, the body uses primarily fats to obtain 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 the formation of energy 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 up 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 power 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 weight gain muscle mass, which will grow, but fat layer, at the same time, 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 seed).
- From fats - virgin vegetable oils, red fish, fish oil, nuts. In small quantities, cucumbers, garden herbs, tomatoes, cucumbers.
- On high-carb/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), durum wheat pasta, whole grain/partially preserved cereals (barley/oatmeal and wheat porridge, buckwheat kernels , 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
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| peas | 6,0 | 0,0 | 9,0 | 60 |
| green peas | 5,0 | 0,2 | 13,8 | 73 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| broccoli | 3,0 | 0,4 | 5,2 | 28 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| olive | 0,8 | 10,7 | 6,3 | 115 |
| iceberg lettuce | 0,9 | 0,1 | 1,8 | 14 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| beans | 7,8 | 0,5 | 21,5 | 123 |
| green beans | 2,8 | 0,4 | 8,4 | 47 |
| lentils | 24,0 | 1,5 | 42,7 | 284 |
Nuts and dried fruits |
||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| flax seeds | 18,3 | 42,2 | 28,9 | 534 |
Cereals and porridges |
||||
| buckwheat porridge | 4,5 | 2,3 | 25,0 | 132 |
| oatmeal | 3,2 | 4,1 | 14,2 | 102 |
| millet porridge | 4,7 | 1,1 | 26,1 | 135 |
| brown rice | 7,4 | 1,8 | 72,9 | 337 |
Flour and pasta |
||||
| pasta | 10,4 | 1,1 | 69,7 | 337 |
Bakery products |
||||
| whole grain bread | 10,1 | 2,3 | 57,1 | 295 |
Dairy products |
||||
| Ryazhenka | 2,8 | 4,0 | 4,2 | 67 |
Cheeses and cottage cheese |
||||
| cottage cheese | 17,2 | 5,0 | 1,8 | 121 |
Meat products |
||||
| boiled beef | 25,8 | 16,8 | 0,0 | 254 |
| veal | 19,7 | 1,2 | 0,0 | 90 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
| bacon | 23,0 | 45,0 | 0,0 | 500 |
Sausages |
||||
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Bird |
||||
| boiled chicken breast | 29,8 | 1,8 | 0,5 | 137 |
| turkey | 19,2 | 0,7 | 0,0 | 84 |
Eggs |
||||
| soft-boiled chicken eggs | 12,8 | 11,6 | 0,8 | 159 |
Fish and seafood |
||||
| seafood | 15,5 | 1,0 | 0,1 | 85 |
| herring | 16,3 | 10,7 | - | 161 |
Oils and fats |
||||
| vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
| linseed oil | 0,0 | 99,8 | 0,0 | 898 |
Non-alcoholic drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
| green tea | 0,0 | 0,0 | 0,0 | - |
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
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| fried potatoes | 2,8 | 9,5 | 23,4 | 192 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| turnip | 1,5 | 0,1 | 6,2 | 30 |
| beet | 1,5 | 0,1 | 8,8 | 40 |
Fruits |
||||
| figs | 0,7 | 0,2 | 13,7 | 49 |
Berries |
||||
| grape | 0,6 | 0,2 | 16,8 | 65 |
Mushrooms |
||||
| mushrooms | 3,5 | 2,0 | 2,5 | 30 |
Nuts and dried fruits |
||||
| raisin | 2,9 | 0,6 | 66,0 | 264 |
| dates | 2,5 | 0,5 | 69,2 | 274 |
Cereals and porridges |
||||
| corn grits | 8,3 | 1,2 | 75,0 | 337 |
Flour and pasta |
||||
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| dumplings | 7,6 | 2,3 | 18,7 | 155 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products |
||||
| buns | 7,2 | 6,2 | 51,0 | 317 |
| wheat bread | 8,1 | 1,0 | 48,8 | 242 |
Confectionery |
||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
Cakes |
||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate |
||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings |
||||
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
| honey | 0,8 | 0,0 | 81,5 | 329 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
Dairy products |
||||
| condensed milk | 7,2 | 8,5 | 56,0 | 320 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| fruit yogurt 3.2% | 5,0 | 3,2 | 8,5 | 85 |
Meat products |
||||
| fatty pork | 11,4 | 49,3 | 0,0 | 489 |
| salo | 2,4 | 89,0 | 0,0 | 797 |
| bacon | 23,0 | 45,0 | 0,0 | 500 |
Sausages |
||||
| smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| dry-cured sausage | 24,1 | 38,3 | 1,0 | 455 |
Bird |
||||
| duck | 16,5 | 61,2 | 0,0 | 346 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
Fish and seafood |
||||
| fried fish | 19,5 | 11,7 | 6,2 | 206 |
| smoked fish | 26,8 | 9,9 | 0,0 | 196 |
| canned fish | 17,5 | 2,0 | 0,0 | 88 |
Alcoholic drinks |
||||
| white dessert wine 16% | 0,5 | 0,0 | 16,0 | 153 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
Non-alcoholic drinks |
||||
| bread kvass | 0,2 | 0,0 | 5,2 | 27 |
| cola | 0,0 | 0,0 | 10,4 | 42 |
| coffee with milk and sugar | 0,7 | 1,0 | 11,2 | 58 |
| Pepsi | 0,0 | 0,0 | 8,7 | 38 |
| energy drink | 0,0 | 0,0 | 11,3 | 45 |
Juices and compotes |
||||
| compote | 0,5 | 0,0 | 19,5 | 81 |
| grape juice | 0,3 | 0,0 | 14,0 | 54 |
* 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). , 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 your plant-based meals 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 setting 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 cardiovascular system, age under 18 years, old age, gout, period pregnancy/lactation, endocrine/infectious diseases.
Pros and cons
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.
- 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.
- During protein days, the body spends fat reserves, thereby promoting weight loss.
- 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.
- Vitamins and minerals are absorbed by the body in full. So the condition of hair, nails and health in general does not deteriorate.
- Metabolism improves.
- 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 have 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;
- breastfeeding;
- 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 no 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.
- Nutrition plan: 1st day mixed (proteins + carbohydrates), 2nd and 3rd days protein, 4th day - pure carbohydrates.
- 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.
- Portions: for breakfast - 150 g, for lunch and dinner - 200 g. Drinks - glass (250 ml).
- On carbohydrate days, it is advisable to eat all meals with bread.
- Sugar in protein diet should be missing.
- You can add salt to dishes, but only lightly.
- You cannot fry foods: stew, bake, boil or steam vegetables, meat, fish.
- Drink plenty of clean water.
- Take more walks in the fresh air.
- Eat at the same time every day.
- Sleep at least 8 hours a day.
In order for protein-carbohydrate alternation within such a unique diet to contribute not only to weight loss, but also to improved health and overall well-being, you must adhere to 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:
- On the first day after the protein-carbohydrate diet, eat 100 grams of fatty fried fish for lunch.
- On the second day, increase this portion to 150 g; for dinner, season the salad with olive oil.
- On the third day, include pork dumplings in the menu.
- On the fourth and fifth days, cook meat - pork, lamb or mackerel.
- On the sixth drink wine.
- 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 save 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 alternations. 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.
It's just sample menu protein-carbohydrate diet, which you can focus on 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:
- Boil the eggs soft-boiled.
- Boil the breast. Cut into strips.
- Boil the squid. Cut into strips.
- Mix onion, eggs, mustard in a blender.
- Dress the salad.
- 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:
- Shred the cabbage.
- Grind it until the juice comes out.
- 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:
- Boil squid and chicken breast until cooked.
- Chop them with chopsticks.
- Cut the cucumber in the same way and add to them. Mix.
- Place lettuce leaves on a plate.
- Decorate the salad beautifully.
- 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:
- Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
- Chop the spinach and cook with the meat for 10 minutes.
- Puree the mixture using a blender, adding milk in small portions.
- Sprinkle with spices.
- 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:
- Peel the vegetables, chop and boil.
- Add sour cream.
- Cook until creamy consistency.
- Season with juice, chopped herbs, and seasonings.
- 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:
- Boil the fillet.
- Add lentils to the broth.
- After 10 minutes, add chopped vegetables.
- 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:
- Make nuggets from the fillet. Hit it with a hammer.
- Beat eggs, mix with flour and seasonings.
- Roll the nuggets in breading.
- Bake in the oven until done.
Recipe No. 2. Carbohydrate nutrition. Dumplings.
Ingredients:
- potatoes 500 gr;
- cabbage 200 gr;
- bulb;
- flour 250 gr.
Preparation:
- Knead the dough.
- Finely chop the cabbage.
- Put it out.
- Fry chopped onion.
- Boil mashed potatoes.
- Mix cabbage, mashed potatoes, onions.
- 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:
- Soak the chickpeas for 12 hours.
- Boil rice and chickpeas separately from each other.
- Cut the beef into strips.
- Grate the carrots.
- Stew carrots and beef until half cooked.
- Add everything else to them. 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.
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 keep themselves 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.
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. Eating fried foods is not recommended. 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
Nuts have a high energy value Cucumber is the most dietary product, since it is 95% water Fermented milk products improve metabolic processes Meat contains a large amount of proteins Fish is an excellent source of complete animal protein and Omega-3 fatty acids Eggs are rich in proteins, amino acids, and vitamins , micro- and macroelements
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
Oatmeal helps cleanse the intestines Rice binds and removes salt from the body, promoting weight loss Buckwheat satisfies well and relieves hunger for a long time Fresh vegetables improve metabolism, remove waste and toxins from the body Caffeine in chocolate speeds up metabolism Whole grain bread is an excellent source of coarse fiber Apples contain glucose and fructose, so they are consumed as a figure-safe treat.
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
Sugar is a very high-calorie product that has very few useful substances. The calorie content of a banana is 100 kcal per 100 g, which can interfere with weight loss. White wheat flour contributes to excess weight gain. Alcohol always negatively affects the body, not only during a diet. Fast food increases the amount of body fat. Fatty. meat disrupts metabolism and leads to obesity
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 suit 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.
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.
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.
The dish is suitable for consumption on protein and mixed days.
Protein-carbohydrate diet for weight loss
Protein-carbohydrate alternation has increasingly become used in weight loss programs. Effective, gradual and safe weight loss achieved by alternating consumed proteins and carbohydrates. A low carbohydrate diet leads to a sharp change in mood, muscle mass is lost, and depression appears.
There is also not enough strength for physical or mental work. Alternating proteins and carbohydrates in the diet helps to lose excess weight and helps maintain the resulting effect for a long time.
Protein-carbohydrate diet for weight loss menu
Protein-carbohydrate diet for weight loss menu
Scheme of alternating proteins and carbohydrates by day
The diet is designed for 4 days:
1, 2 days. The body should receive a small amount of carbohydrates and maximum quantity squirrel.
Day 3. On the contrary, protein is the minimum norm, carbohydrates are the maximum.
Day 4 Somewhere between 1-3 days. But it is recommended to eat more carbohydrates than protein.
The treasured scheme provided will help achieve the desired result. There are no time limits, you can eat as much as you like.
Day 1. Protein
The required protein intake per day should be calculated using the formula: the desired weight should be multiplied by 3. For example, 60 kg should be multiplied by 3 and the result is 180 g of protein. This amount is for the whole day. Protein is found in lean meats, poultry, fish, and low-fat dairy products. Carbohydrate-rich foods should not be eaten. The permissible amount of carbohydrates per day is 20-25 g, this amount also applies to fats.
Morning: low-fat cottage cheese + tea.
Lunch: steamed fish + cucumber.
Evening: beef stew or steamed fish.
Before bed: fermented baked milk.
Day 2. Protein.
Nutrition is the same as the first day. The body should receive 1000-1200 kcal per day, this must be monitored.
Read also:
Day 3. Carbohydrate
In the same way, the required amount of carbohydrates per day should be calculated using the formula: the desired weight should be multiplied by 4. For example, 70 kg should be multiplied by 4 and the result is 280 g of carbohydrates. This amount is for the whole day. Carbohydrates are found in vegetables, fresh fruits, cereals, and flour products. You can eat chocolate and sweets, but only a little. Protein foods should be reduced to a minimum of approximately 1.5 g. In the evening, you should eat only food containing protein. It can be cottage cheese, milk, kefir, cheese. 30 g – amount of fat per day.
Morning: you can prepare muesli with milk, add dried fruits and honey.
Lunch: pasta with tomato sauce, buckwheat or rice, vegetable salad, rye bread.
Evening: salad, which contains leafy vegetables, fish or meat, fried in oil, bread.
Before bed: kefir, you can drink fermented baked milk.
Day 4.
The most common one. You can eat at your own discretion. The number of calories per day should not exceed 1200.
Morning: dried fruits with oatmeal, yogurt.
Lunch: steamed fish + rice or buckwheat.
Evening: Lentil stew.
Before bed: drinking yogurt or kefir.
Protein-carbohydrate diet for weight loss, the menu does not have any difficulties. The four-day cycle can be safely continued for some time until results are achieved. The program can be followed for 2-3 months.
The effectiveness of a protein-carbohydrate diet for weight loss
The effectiveness of a protein-carbohydrate diet for weight loss
This alternation will help you lose excess fluid, and if you combine it with exercise, you can burn fat faster. Low calorie menu and high physical activity will help you lose weight. Balanced and high-carbohydrate days help prevent weakness.
It is a mistaken opinion that during protein days you cannot saturate the body with carbohydrates. Not at all, this is not true. Carbohydrates support normal mental state and mood. It should be understood that it is simply impossible to divide foods into purely carbohydrate and protein.
In addition to protein, dairy products also contain carbohydrates. Just during a diet you need to watch the calories that the body replenishes during the day. You can lose excess weight if your body is deficient not only in fats, but also in carbohydrates. In this case, stored reserves will be burned, which leads to weight loss.
The diet must be carefully planned, the daily portion correctly calculated, meals on days low in carbohydrates. It is not worth calculating the fats and carbohydrates consumed, since their intake is reduced to almost zero.
When compiling a daily diet, you can take a calorie table for guidance, which separately describes proteins, fats and carbohydrates.
There is no need to make calculations on a carbohydrate day. The main condition is to eat foods that are high in carbohydrates. You can eat all kinds of cereals, cereals, fresh vegetables, pasta. On the fourth balanced day, you should eat foods rich in carbohydrates in the morning, proteins and carbohydrates in the afternoon, and only foods containing protein in the evening.
The diet should contain not only carbohydrates, proteins, fats, but also vitamins and minerals.
Expert nutritionist, personal trainer, Evehealth Distinguished Author
05-11-2018
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Of the numerous weight loss methods, there are few that actually allow you to get rid of fat reserves, and do not reduce body weight by burning muscle mass and removing water, causing enormous harm to human health. In order not to encounter the latest phenomena, you should very carefully study the principles of the influence of a particular method on the body and be on guard when they promise fast weight loss. After all, in fact, a lot of time has passed before the hated folds appear, we just don’t notice it and don’t control it. So why should getting rid of them be instantaneous?
All metabolic processes, both gain and loss of energy (fat), have their own patterns. Fighting them without knowing the mechanisms of their occurrence is like throwing a red rag at an angry bull. Therefore, it is better to choose certain tactics, supported by scientific knowledge and practice, and gradually move towards the goal. And help in this serious matter will be provided by the BEACH diet, which translates as protein-carbohydrate alternation.
A little history
Today there are many options for a protein-carbohydrate diet, but its developer was American nutritionist James Hunter. His nutrition program initially caused confusion among nutritionists, because how can you lose weight by eating foods high in carbohydrates, which are the very calories that those losing weight need to reduce to a minimum?
But then it turned out that this very program allows you to burn only fat, and not muscle mass, as in other diets. After such a “verdict” from the world’s nutritionists, this diet began to gain popularity very quickly, especially among athletes.
This technique began to be widely used relatively recently. At first, it was used exclusively by athletes to maintain themselves in good condition. physical fitness. It must be said that the diet was invented by doctors and nutritionists specifically for the big one. It has many special courses that allow you to use nutrition to increase or decrease the amount of muscle mass in the desired areas human body, get rid of excess fat or maintain it.
Of course, all this requires considerable knowledge and is usually carried out under the supervision of specialists when it comes to training world champions. For ordinary people, a simplified version of the BEACH method has been created, which allows you to effectively and safely say goodbye to extra pounds forever.
Basics of protein-carbohydrate alternation
As can be seen from the decoding of the name, the main principle of this diet is the alternation of days in the diet with a predominance of protein and carbohydrate foods. What is this for?
To force the body to part with its untouchable fat reserves, it is necessary first of all to consume all the glycogen (carbohydrates) contained in the muscles and liver. This can be achieved by reducing the intake of carbohydrates from food. But it's not that simple. After all, after a person feels a critical level of their deficiency, the body begins to experience stress and take energy, destroying muscles in order to quickly gain energy. And only after that it proceeds to the destruction of adipose tissue. To avoid such phenomena, you need to find the right balance between depleting carbohydrate reserves and replenishing them. Only in this case does the energy from the breakdown of fat begin to be used.
The BUTCH diet is structured as follows:
- In the first two days, the body receives protein food, which is building material for the body. At this time, to ensure all vital processes, glycogen and some fat are actively consumed as an energy source.
- This is followed by a carbohydrate day, when the glycogen reserves used up in 2 days are replenished. This allows you to confuse the body and allow it to function as usual.
- On the fourth day, protein-carbohydrate foods are consumed, which helps normalize all metabolic processes.
Then the course is repeated, and the fatty tissue is consumed gradually. The protein-carbohydrate alternation diet is an excellent technology for weight loss, without fasting and grueling workouts, and without fear that extra pounds return.
It is important that a sharp restriction of caloric intake in this system is not required. Needs support daily norm in size and 1400 kcal, respectively, in women and men, and it is also important to exercise physical exercise and sports.
A protein-carbohydrate alternating diet is usually carried out for at least 4 weeks. More is possible, but the main thing is that the number of days is a multiple of four, i.e. 28, 32, 36, etc.
Benefits of a protein-carbohydrate diet
The main advantage of this protein-carbohydrate diet is that it allows you to quickly lose weight without starving at all. And besides, it does not provide complex calculations of calorie content of food. Here it is enough to understand for yourself how to properly plan your daily diet and the weight will begin to go away on its own.
This diet does not result in weight loss due to excretion from the body. excess liquid or by, but by burning fat deposits, which is quite important. After all, the fluid is replenished by the body very quickly and the weight comes back. And by eating according to this program, your weight will remain normal for a long time, if, of course, you then eat in moderation and watch what you eat.
Menu
Breakfast should consist of low-fat cottage cheese weighing 200 g. You can add cinnamon to it.
On your first afternoon snack you should eat an egg omelet with any seafood.
For lunch, any fish is usually boiled and eaten with cucumber.
On the second afternoon snack, you can drink kefir or eat cottage cheese again.
For dinner, you should boil chicken or beef to make a 200th serving.
Carbohydrate day
On this day, the amount of carbohydrates supplied with food should be 5-6 g per 1 kg of a person’s weight. However, foods high in these components must be avoided, e.g. sweets, flour, etc.
The fact is that sweet and flour products contain so-called fast carbohydrates, which are harmful to our body. But slow carbohydrates contained in cereals, sprouted grains, etc., are absolutely necessary for us to have energy for life. You can eat a wide variety of porridges, but it is best to use unprocessed grains - buckwheat, unpolished rice, etc. You can diversify the menu with superfoods - for example, chia seeds, flax seeds.
Menu
Breakfast can consist of any porridge, muesli with kefir or milk, as well as honey.
At the first afternoon snack, it is advisable to eat different fruits.
For lunch - noodles or brown rice with meat or seafood.
