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 health and always keep themselves in shape. The BEACH diet takes into account the peculiarities of human metabolism and allows you to get rid of excess fat, while maintaining muscle tone. The alternation of meals rich in proteins or carbohydrates allows the body not to experience stress during the diet, so the risk of breaking loose and not completing the cycle is reduced to zero.
Table of contents [Show]
How protein-carbohydrate alternation promotes weight loss
A diet based on protein-carbohydrate alternation is one of the most effective, because it takes into account the metabolic processes occurring in the body. The basis of the diet is the alternation of days during which you can eat only protein foods or only foods high in carbohydrates. The result will be noticeable in a few days.
During protein days, the level of carbohydrate intake decreases significantly, the body begins to consume glycogen contained in the muscles and liver. This leads to the breakdown of adipose tissue and weight loss.
So that the body does not experience stress, the level of carbohydrates does not fall to a critically low level, the destruction of muscle tissues does not begin, carbohydrate days are created. They contribute to obtaining 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 supply of glycogen 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;
- course repetition.
Nutritionists advise following a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.
In addition to the classic, 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.
A significant restriction of the caloric content of foods consumed during the day on this diet is not required. Women are advised not to exceed 1200 calories, men - 1400. It is important not to reduce physical activity and exercise regularly.
An approximate scheme of a protein-carbohydrate diet
During protein- carbohydrate diet rules must be followed fractional nutrition- at least 5 small meals a day. It helps speed up the metabolic processes in the body.
Subject to the classical 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: repetition of day 1;
- day 3: consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; fat intake 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 intake remains the same.
From the fifth day the cycle repeats. During the two protein days, it is recommended to carry out the most active workouts: strength exercises, cardio. Separate deviations from the scheme, if the main one is ineffective, are negotiated with a dietitian.
What foods are allowed on the BEACH diet?
If you follow a protein-carbohydrate diet, you should give preference to boiled, baked and stewed dishes, as well as steamed food. Fried food is not recommended. You should limit the amount of salt and hot spices consumed - although you should not completely exclude them from the 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;
- bitter chocolate and honey in small quantities.
Allowed foods on carbohydrate days - gallery
Foods that are prohibited on the BEACH diet:
- sugar and sweeteners;
- sweet fruits;
- Wheat flour;
- fatty meat and fish;
- alcohol;
- fast food.
Forbidden foods for a diet - gallery
Sample menu for four days BUCH
Since the four-day protein-carbohydrate alternation scheme is considered the classic and most effective, the diet menu is calculated exactly for 4 days.
The cycle should be repeated for a month. If you prefer other BEACH diet plans, just adapt the menu for them. For example, you can follow a diet for 21 days. In this case, the cycle "2 protein days + 1 carbohydrate" must be repeated 7 times.
Days #1-2 (Protein)
The menu for the first two days will look like this:
- breakfast: steamed omelet of 4 proteins and 2 yolks, cucumber and greens salad seasoned with lemon juice, unsweetened tea or coffee;
- lunch: protein cocktail on low-fat milk or 100 g of low-fat cottage cheese;
- lunch: baked chicken fillet with grapefruit slices;
- afternoon snack: 100 g of beef stewed with green beans;
- dinner: lean fish and steamed broccoli dressed with olive oil and lemon juice;
- at night: protein shake.
Greens provide enrichment of the body with the daily norm of useful microelements
Day #3 (carbohydrate)
On a carbohydrate day, the diet includes the following list of products:
- breakfast: 200 g of oatmeal in milk with 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 fish steamed with whole grain bread.
Oatmeal with dried fruits promotes rapid weight loss
Day #4 (mixed)
On the fourth day, it is allowed to consume both protein and carbohydrate foods:
- breakfast: oatmeal on the water with honey, steamed omelet, 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 Calorie Intake
Detailed recipes for the BUCH diet
The menu for the BEACH diet is simple, so any woman can handle cooking.
Oatmeal in a jar
Pour into a jar with a lid 3-4 tbsp. l. oatmeal and fill them in half big amount 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 eating for breakfast on a carbohydrate day.
Protein omelette with green beans
Pour a handful of frozen beans into a heated frying pan without oil. Fry until half cooked. Then fill with a mixture of eggs and low-fat milk. Fry over low heat with a lid on. 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 of those losing weight about the result of the BUCH diet
People who adhered to the protein-carbohydrate alternation leave mostly positive reviews.
What are the contraindications for the BEACH diet
The BEACH diet is not suitable for people with medical conditions. gastrointestinal tract(gastritis, ulcers, etc.), as well as those with problems with the liver and kidneys. In addition, it is not recommended for use with a significant excess of body weight, in which case it is worth giving preference to more stringent diets with strict control of the number of calories consumed.
If you need to reset a large number of extra pounds, while you want to eat balanced and not harm your health, the BEACH 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 the diet, you must follow the rules healthy eating, and then excess weight will not return again.
Protein-carbohydrate alternation(BUCH) - efficient system weight loss. It appeared after drying, treats the body more carefully, has a lot of advantages, is much easier to tolerate, but also helps to fight fat. The technique requires a thorough study, it was developed specifically for athletes, does not tolerate deviations. BUCH is a diet that only works with the right approach.
- The mechanism of action of the BEACH diet
- Diet Benefits
- Cons and contraindications
- Foods Allowed on the Diet
- Prohibited Products
- Menu for protein day
- Menu for carbohydrate day
- Mixed day menu
Getting out of the diet
The mechanism of action of the BEACH diet
If a person is starving, then in the first days the weight goes off very quickly, you can lose several kilograms in a week, but then the process stops. In stress, the body begins to save energy, the plateau stage begins. It is inevitable when using fast methods, it is very difficult to get out of stagnation and improve metabolism. The BEACH diet helps prevent this, weight loss is slow but steady.
Glycogen is the fuel for the body, which it receives from carbohydrates. On protein days, its supply is exhausted, fat cells begin to burn. To prevent further combustion muscle tissue, you need a timely supply of energy. The easiest way is to give carbohydrates. The BUCH diet can rightly be called a tricky system. When alternating, weight loss occurs, but the body does not experience stress, kilograms go away.
Video: Protein-carbohydrate alternation for weight loss
Diet Benefits
The main advantage of the diet is the ability to independently compose a menu. Fat loss will directly depend on the quantity and quality of incoming products, but absolutely everyone loses weight on the BEACH diet. Weight loss occurs gradually, the body does not experience stress, in many cases it is possible to avoid the plateau stage, that is, stagnation.
Other benefits:
- Diversity. The list of allowed foods is huge, you can cook different dishes, but taking into account acceptable combinations and diet rules.
- satiety. You need to eat on a diet often, the size of portions is not limited. In order not to provoke a slowdown in metabolism, the last snack is not earlier than 2-3 hours before bedtime.
- Balance. The diet is as close as possible to proper nutrition, it contains only a variety of natural products processed in gentle ways.
- Simplicity. Eating the BEACH diet is easy for 4-12 weeks, after which it is easy to switch to proper nutrition which will help to consolidate the achieved results.
- Stability. At right exit Lost kilograms are not returned from the system.
Also, the pluses include the presence of mixed protein-carbohydrate days, that is, “breakaway days”. They help maintain a healthy emotional background, you can adjust the alternation schedule for the holidays so as not to feel left out. Unlike “pure” protein diets, when alternating, the body is full of energy, it is easy to play sports and active games, there is no weakness and exhaustion.
Cons and contraindications
BUCH - a diet for healthy people who do not have problems with the kidneys, liver, digestive system. The abundance of protein gives a big load, requires enhanced work of certain organs. Also, the system is contraindicated for pregnant and lactating women; it cannot be observed by sick people or those who have undergone surgical interventions. Metabolic disorders, hormonal disruptions, beriberi are also contraindications.
Main cons:
- Lack of sweet fruits, berries. The system is especially difficult to tolerate in the summer.
- The BEACH diet is not suitable for people who want to lose weight quickly. It will not work to lose 5 or 7 kg in a week on alternation.
- duration. The optimal duration of the system is 4 weeks, can be increased up to 3-4 months.
The diet is not suitable for overweight people. For example, with a weight of 100 kg, eating 350-400 g of protein can adversely affect the functioning of the kidneys.
Scheme of alternation on the BEACH diet
There are many different schemes for alternation, but a four-day cycle is considered correct. It consists of two protein days, one carbohydrate and one mixed. Further, 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 chain:
- On protein days on the BEACH diet, you need to consume 3-4 g of protein per 1 kg of weight. That is, a person with a body weight of 70 kg needs to eat at least 210 g per day, ideally close to 280 g.
- On carbohydrate days, you need to consume 5-6 g of carbohydrates per 1 kg of weight. That is, a person with a body weight of 70 kg needs at least 350 g.
- On the mixed fourth day, proteins and carbohydrates are consumed equally 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, it is allowed to eat some vegetables, greens, an average of 1 g per 1 kg of weight. These foods will improve digestion and prevent constipation. It is worth giving preference to green vegetables, for example, cabbage, cucumbers, peppers.
Video: BEACH (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, cooked meals. 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 the body relief, shape, then you can use milk, dairy products and cheese with average values.
What can you eat on protein days:
- lean meat, poultry (chickens, beef, turkey, pork, rabbit);
- fish, seafood;
- low-fat dairy products (milk, cottage cheese, kefir, cheese);
- eggs (1 whole per day, proteins in not limited quantity).
What can you 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 flavor enhancers such as monosodium glutamate are indicated on the packaging of a product, then it is banned.
Prohibited Products
On the BEACH diet, you can’t eat sugar and too sweet fruits, you can add a small amount of dried fruits to the diet on carbohydrate days for breakfast. It is forbidden to replace natural meat products with sausages, regardless of their composition and fat content. All dishes are prepared in gentle ways without the addition of fats. Ketchup, soy sauce, mayonnaise, syrups, sugar substitutes are prohibited.
You can drink water, tea and coffee. Sweet drinks, juices, compotes, kissels are not allowed. Mineral water high salt content will inhibit weight loss. If a product is not on the permitted list, then it is banned.
Sample menu for different diet days
A huge advantage of the BEACH diet is the ability to independently think through, make a menu from those products that are available. For example, one option is given for different days.
Important! The portion size is not limited by anything, they can be increased, but you need to remember about fractionality, try not to convey, eat often. The body will process the incoming food faster, the metabolism will accelerate, excess weight will go away faster.
Menu for protein day
Breakfast: skim cheese(150-200 g), tea or coffee
Second breakfast: protein omelette (1 egg and 3 protein), cooked without fat
Lunch: 200 g chicken fillet, 1 fresh tomato or cucumber
Snack: 200 g baked or boiled fish
Dinner: 100 g of meat, 200 ml of kefir or fermented baked milk
Menu for carbohydrate day
Breakfast: 100 g of cereal porridge with an apple
Second breakfast: vegetable salad
Lunch: 250 g baked potatoes, 200 g coleslaw
Snack: 150 g boiled durum wheat pasta
Dinner: mixed vegetable stew
Mixed day menu
Breakfast: 200 g of 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
Snack: protein omelet (4 proteins) with herbs
Dinner: 300 g of baked vegetables, a piece of fish, fresh cucumber
Getting out of the diet
Since the diet lasts at least 4 weeks, the body has time to get used to a certain set of products. It is very convenient after the BUCH diet to switch to proper nutrition. As such, there is no special output for this system. But in order to maintain the results and not gain the lost kilograms, 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 the alternation of protein and carbohydrate diets (BUCH diet) are designed for intensive weight loss due to body fat. The protein-carbohydrate diet for weight loss in various versions is widely used by athletes involved in bodybuilding for the so-called "drying", 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 to reduce body weight (for weight loss). At the same time, with such a nutrition system, the body uses mainly fats for energy, avoiding weight loss due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.
Detailed description of the BEACH diet
The BEACH diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. In this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy is generated due to non-carbohydrate components - mainly glycerine, pyruvic And lactic acid, fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (fat burning) is accelerated.
After a two-day protein diet, glycogen stores in the body are exhausted and to prevent use as a "metabolic fuel" amino acids(protein) it is necessary to replenish glycogen stores in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to 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. Further, the protein-carbohydrate cycle is repeated.
The scheme of one cycle of the BEACH diet - two days of a diet with the use of mainly proteins + one day of a high carbohydrate diet + one day of a 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 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 - proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) should be present in approximately equal proportions in the diet. Fat content at the level of thirty grams / day.
Fundamentally important for the BEA 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 the imbalance of the diet, and on the other hand, the appearance of the “plateau” effect after this period of being on the BEA diet (cessation / slowdown in weight loss), due to the adaptation of the body to this type of nutrition.
To speed up metabolism and better metabolism, food should be fractional (5-6 times / day). The amount of free liquid is 1.5 - 2.0 l / day. The amount of salt should be reduced, and the use of salty foods should be limited.
Cooking is recommended by dietary methods of food processing - steamed, boiled, baked, stewed. Frying food is not allowed. An important condition for the effectiveness of this diet is the 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. Especially useful power loads And dynamic exercises(jumping rope, cycling), which stimulate metabolic processes.
Other BEACH diet schemes have also been developed:
- 2 protein days + 2 carbohydrate days + 2 mixed days;
- 3 protein + 1 day carbohydrate + one day mixed;
- 5 protein days + 2 carbohydrate days.
Microcycles with a lot of protein days are also suitable for weight gain muscle mass, which will grow, but body fat, while it will decrease. The most important condition for such a result is high power loads. However, the best 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 BEACH diet is easy. To do this, after the end of the diet after the last mixed day, eat for another 5-7 days according to the diet of the mixed day and switch to your usual diet.
Approved Products
The basis of the diet of the BEACH diet is:
- On protein days - low-fat varieties of red meat (veal / beef), rabbit / poultry meat (chicken, turkey), skinless, river / sea fish (pike, cod, hake, trout, perch flounder, salmon), seafood, fat-free cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flax seed).
- From fats - vegetable oils of the first pressing, red fish, fish fat, nuts. In small quantities, cucumbers, garden greens, tomatoes, cucumbers.
- On high-carb/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onion, eggplant, celery stalks, lettuce, green beans, olives), unsweetened fruit (bananas/grapes in the morning), durum wheat pasta, whole grain/partially in-shell cereals (barley/oatmeal and wheat porridge, buckwheat kernels , brown rice), whole grain bread. Fats are the same products as in the diet of protein days. As proteins, for dinner - in small quantities, meat or fish.
Table of allowed 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 |
| olives | 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 |
| asparagus 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 cereals |
||||
| buckwheat | 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 |
||||
| fermented baked milk | 2,8 | 4,0 | 4,2 | 67 |
Cheese 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 |
Soft drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
| green tea | 0,0 | 0,0 | 0,0 | - |
Wholly or partially restricted products
The following foods are excluded from the BUCH diet:
- fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
- sugar and products containing it - sweets, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
- it is not allowed to use potatoes in any form, pastries, whole / diluted milk, wheat bread, crackers, cakes, gingerbread, waffles, non-whole grain porridge;
- sweet sour-milk and fatty dairy products;
- sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeinated products;
- alcohol and carbonated drinks.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| fried potato | 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 cereals |
||||
| corn grits | 8,3 | 1,2 | 75,0 | 337 |
Flour and pasta |
||||
| pancakes | 6,1 | 12,3 | 26,0 | 233 |
| vareniki | 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 |
||||
| condensed milk | 7,2 | 8,5 | 56,0 | 320 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| fruit yoghurt 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 |
||||
| w/smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| sausage with/dried | 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 |
Soft 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 are per 100 g of product
Protein-carbohydrate diet menu (Meal mode)
The BEA 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 alternation diet menu are:
- On protein days - products containing high-grade, easily digestible animal proteins: dietary types of red meat (boiled beef / veal) and poultry (chicken breast, rabbit meat, skinless white turkey meat), lean fish (pike, cod, hake, trout, perch flounder), chicken / quail eggs (yolk - 2 per day, protein is not limited), 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 morning), durum wheat pasta, cereals (except corn), preferably whole grains / partially preserved shell (buckwheat, core , brown 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 vital activity of normal intestinal microflora, normalize the motor function of the intestine, adsorb cholesterol/toxic compounds and provide a relatively stable and long-term saturation. At the same time, it is forbidden to use sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, 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, it is impossible to completely refuse plant foods, since there is a high risk of gastrointestinal disorders. These days, along with protein foods, it is recommended to consume fresh cucumbers, garden greens, lettuce, and tomatoes in small quantities. In extreme cases, you can replace the intake of plant foods with 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 by taking tablets of various vitamin and 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 end the day with protein food. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body on protein days. Various kinds of snacks with seeds / nuts are not allowed, otherwise the process of losing weight will slow down. The menu for the week of the BEACH diet is not given here, since it is optimal to make it for one microcycle, and already make meals for the week according to it.
First day (protein)
Second day (protein)
Day three (high carb)
Fourth day (mixed)
A menu for a month or longer is compiled by dialing 7-8 microcycle diets. Recipes for the BEACH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and culinary skills.
Contraindications
Diseases of the stomach and intestines gastritis, ulcer, enteritis/colitis), kidney failure, chronic constipation, obesity 3-4 degrees, diseases of cardio-vascular system, age under 18 years old, old age, gout, period pregnancy/lactation, endocrine/infectious diseases.
Advantages and disadvantages
BEACH diet, reviews and results
In recent years, a healthy protein-carbohydrate diet for weight loss has been 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 in all the necessary substances, and the feeling of hunger does not come. Weight is dropped very well, albeit slowly, and then does not return. But how do such miracles become possible?
Action 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, let alone exhaustion. Here's how she does it.
- Only fats are burned, but not muscle mass. Due to this, stretch marks are not formed, the skin remains elastic, the body acquires beautiful reliefs.
- During protein days, the body spends fat stores, thereby contributing to 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 worsen.
- Improves metabolism.
- The stomach does not get used to any particular daily food, as there is an alternation of carbohydrates and proteins and their mixing.
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 in the framework of a protein-carbohydrate diet proceeds with minimal harm to health. But in order to achieve the desired results, you need to know about the 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 physician James Hunter, caused bewilderment among his colleagues. How can you lose weight by eating carbohydrate-rich foods that are so high in calories? And only years later his program was recognized as effective.
Contraindications
You can not go on a protein-carbohydrate diet for those people who have serious health problems of the following nature:
- pregnancy;
- lactation;
- diseases of the kidneys, gastrointestinal tract, genitourinary system;
- stones in the gallbladder;
- allergy to foods that form the basis of a protein-carbohydrate diet.
Moments of separate nutrition, when the diet involves the separate use of proteins and carbohydrates, require the body to work hard. All systems have to participate in it, and if they are in a state of illness, this can lead to poor health and subsequent treatment, and not 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.
Allowed products:
Squirrels
- Fat-free 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, skinless turkey;
- legumes: lentils, beans, chickpeas;
- egg white;
- nuts.
Carbohydrates
- Bread, confectionery, pastries;
- sweets: chocolate, halva, sweets, refined sugar, honey, jam, jam;
- peas, beans;
- dried fruits: dates, raisins;
- pasta;
- all cereals: buckwheat, rice, oatmeal, barley, millet;
- fruits;
- potato;
- pasta.
Prohibited products:
- dairy products with a high fat content;
- vegetable oils;
- pork, lamb;
- sausages, sausages;
- margarine, butter;
- fatty fish: halibut, mackerel, herring, burbot, sturgeon, etc.;
- canned food;
- sausages;
- cream cakes, pastry;
- pizza, chips, french fries, fast food.
When compiling a carbohydrate-protein diet menu, always keep these lists in front of you so that you don’t inadvertently eat a piece of cake on a carbohydrate day, counting it as ordinary pastries, while these are fats that are banned. You also need to know the scheme - how exactly the days of separate and mixed meals alternate.
This is interesting! The protein-carbohydrate diet has gained particular popularity among athletes, for whom it is so important to keep their muscles in good shape.
Basic principles
The basic principle of this diet is the alternation of protein and carbohydrate days, that is, it resembles the principle of separate nutrition, if there were no 1 mixed day. In addition to this point, in this method of losing weight there are a few more nuances, the knowledge of which will allow you to achieve better results.
- Nutrition scheme: 1 day mixed (proteins + carbohydrates), 2 and 3 days protein, 4 days - pure carbohydrate.
- Go in for any kind of sports, as carbohydrates will give the body the energy it needs to do this. Physical exercise will speed up the metabolic process and help the body to digest the huge amount of protein that it receives faster.
- Portions: for breakfast - 150 gr, for lunch and dinner - 200 gr. Drinks - a glass (250 ml).
- On carbohydrate days, it is advisable to eat all dishes with bread.
- sugar in protein diet should be absent.
- You can add salt to dishes, but only slightly.
- You can’t fry food: stew vegetables, meat, fish, bake, boil or steam.
- Drink plenty of clean water.
- Walk outdoors more.
- Eat at the same time.
- Sleep at least 8 hours a day.
In order for the protein-carbohydrate alternation within the framework of such a unique diet to contribute not only to weight loss, but also to improve health and overall well-being, it is imperative to adhere to these useful tips. The results will also depend on how correctly you can get out of it.
Cryptography. The protein-carbohydrate diet in many sources is listed as BUCH, which stands for protein-carbohydrate alternation.
Getting out of the diet
After the protein-carbohydrate alternation diet allows you to get to the coveted figure on the scales, you do not need to immediately rush to fried pork skewers or cream cake. So you can seriously harm the stomach, which will not be ready for such a collapse of fats, and in a couple of days you can more than return both the tummy, and the sides, and cellulite.
To prevent this from happening, the exit must be careful, gradual. Follow the recommendations of nutritionists:
- On the first day after a protein-carbohydrate diet for lunch, eat 100 grams of fatty fried fish.
- On the second day, increase this portion to 150 gr, 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 when you return to your usual diet, keep it balanced. Products should be in moderation and complement each other. That's the only way to save beautiful figure for a long time. And, of course, a lot will depend on how long the protein-carbohydrate diet you choose.
Duration
Since a carbohydrate-protein diet involves the exclusion from the menu of only fats that will be replenished by the body from its own reserves, it can be quite long. But for a 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 an emergency reset of 1-2 kg.
- Fasting for a week is the best option.
- Protein-carbohydrate alternation for 10 days will eventually 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, season salads with butter.
The protein-carbohydrate diet is so well-built and balanced in terms of nutrition that people sit on it for 2 months. True, nutritionists do not recommend longer: after such a long fast, you must definitely 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 the addition of dried fruits, coffee with cream.
- Second breakfast: apple, green or yellow.
- Lunch: lentil-chicken stew.
- For an afternoon snack: tea with jam.
- For dinner: curry.
Second day (protein)
- In the morning: protein omelette, unsweetened herbal tea.
- Second breakfast: orange.
- Lunch: spinach soup.
- For an afternoon snack: kefir.
- For dinner: chicken nuggets.
Third day (protein)
- In the morning: cottage cheese casserole, unsweetened coffee with milk.
- Second breakfast: 2 kiwis.
- Lunch: salmon in milk.
- For lunch: yogurt.
- For dinner: egg salad.
Fourth day (pure carbohydrate)
- In the morning: oatmeal with fruit pieces and honey. Sweet herbal tea.
- Second breakfast: pomegranate.
- Lunch: potato and sour cream soup.
- For an 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.
- For lunch: yogurt.
- For dinner: protein-carbohydrate salad.
Sixth day (protein)
- Morning: 2 boiled proteins, unsweetened herbal tea.
- Second breakfast: 2 tangerines.
- Lunch: Oriental egg soup with pink salmon.
- For an afternoon snack: curdled milk.
- For dinner: kebabs of turkey and vegetables.
Seventh day (protein)
- In the morning: shrimp, unsweetened coffee with milk.
- Second breakfast: pomelo.
- For lunch: protein okroshka.
- For an afternoon snack: ryazhenka.
- For dinner: salad with asparagus.
Eighth day (carbohydrate)
- In the morning: rice porridge, sweet coffee with biscuits.
- 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 and even for a month, duplicating and repeating cycles. When compiling, the following table will help, 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 compiling your own diet for weight loss.
Recipes
Special recipes for salads, first and second courses will help fill the menu of the protein-carbohydrate diet.
Salads
Recipe number 1. Protein egg salad
Ingredients:
- bulb;
- breast 200 gr;
- squid 200 gr;
- eggs 4 pcs;
- powdered mustard 10 gr.
Cooking:
- Soft boil eggs.
- Boil the breast. Cut into strips.
- Boil squid. Cut into strips.
- Mix onion, eggs, mustard in a blender.
- Fill the salad.
- Mix everything.
Recipe number 2. Carbohydrate honey-cabbage salad
Ingredients:
- fresh cabbage 300 gr;
- sugar 10 gr;
- lemon juice 15 ml;
- rhubarb juice 40 ml;
- honey to taste.
Cooking:
- Shred the cabbage.
- Grind it until juice is released.
- Add all other components.
Recipe number 3. Protein-carbohydrate salad
Ingredients:
- squid 150 gr;
- cucumber;
- chicken breast 100 gr;
- lettuce 2 sheets;
- dill sprig.
Cooking:
- Boil squid and chicken breast until tender.
- Chop them with chopsticks.
- Similarly, cut the cucumber, add to them. Mix.
- Arrange lettuce leaves on a plate.
- Make a beautiful salad.
- Top with chopped dill.
First courses (soups)
Recipe number 1. Protein soup with spinach
Ingredients:
- turkey 400 gr;
- spinach 100 gr;
- garlic 2 cloves;
- milk 100 ml;
- seasonings to taste.
Cooking:
- Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
- Grind spinach, cook with meat for 10 minutes.
- Turn the mixture into a puree with a blender, adding milk there in small portions.
- Sprinkle with spices.
- Serve hot.
Recipe number 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.
Cooking:
- Peel vegetables, chop, boil.
- Add sour cream.
- Cook until creamy.
- Season with juice, chopped herbs, seasonings.
- Serve hot.
Recipe number 3. For a mixed day. Lentil chicken stew.
Ingredients:
- lentils 250 gr;
- bulb;
- water 5 l;
- chicken fillet 400 gr;
- celery root 100 gr;
- carrot.
Cooking:
- Boil the fillet.
- Put the lentils into the broth.
- After 10 minutes, add chopped vegetables.
- After 20 minutes - chicken, cut into strips.
Main dishes
Recipe number 1. Protein chicken nuggets.
Ingredients:
- oatmeal 25 gr;
- chicken fillet 500 gr;
- eggs 2 pcs;
- seasoning to taste.
Cooking:
- Make filet nuggets. Hit with a hammer.
- Beat eggs, mix with flour and spices.
- Roll breaded nuggets.
- Bake in the oven until done.
Recipe number 2. Carbohydrate nutrition. Vareniki.
Ingredients:
- potatoes 500 gr;
- cabbage 200 gr;
- bulb;
- flour 250 gr.
Cooking:
- Knead the dough.
- Finely chop the cabbage.
- Put out.
- Fry chopped onion.
- Boil mashed potatoes.
- Mix cabbage, mashed potatoes, onions.
- Make, stuff, boil dumplings.
Recipe number 3. Mixed nutrition. Curry.
Ingredients:
- brown rice 250 gr;
- chickpeas 100 gr;
- beef 400 gr;
- curry to taste;
- carrot.
Cooking:
- Soak chickpeas for 12 hours.
- Boil rice and chickpeas separately.
- Cut beef into strips.
- Grate carrots.
- Stew carrots and beef until half cooked.
- Add everything else to them. To fill with water. Put out.
With such recipes, a protein-carbohydrate diet will not look like a hunger strike and will help to transfer 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 time - 1 or 2 weeks. If it is stretched for 21 days or months, 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 be kept at the same level.
Are you afraid of diets because they deplete the body and harm your health? Protein-carbohydrate alternations do not sin with such a flaw, if everything is done correctly. On the contrary: they will help to lose weight, normalize the work of the stomach, make the body embossed 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 health and always keep themselves in shape. The BEACH diet takes into account the peculiarities of human metabolism and allows you to get rid of excess fat, while maintaining muscle tone. The alternation of meals rich in proteins or carbohydrates allows the body not to experience stress during the diet, so the risk of breaking loose 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, because it takes into account the metabolic processes occurring in the body. The basis of the diet is the alternation of days during which you can eat only protein foods or only foods high in carbohydrates. The result will be noticeable in a few days.
During protein days, the level of carbohydrate intake decreases significantly, the body begins to consume glycogen contained in the muscles and liver. This leads to the breakdown of adipose tissue and weight loss.
So that the body does not experience stress, the level of carbohydrates does not fall to a critically low level, the destruction of muscle tissues does not begin, carbohydrate days are created. They contribute to obtaining 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 supply of glycogen 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;
- course repetition.
Nutritionists advise following a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.
In addition to the classic, 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.
A significant restriction of the caloric content of foods consumed during the day on this diet is not required. Women are advised not to exceed 1200 calories, men - 1400. It is important not to reduce physical activity and constantly perform sports exercises.
An approximate scheme of a protein-carbohydrate diet
During a protein-carbohydrate diet, it is necessary to follow the rules of fractional nutrition - at least 5 small meals a day. It helps speed up the metabolic processes in the body.
Subject to the classical 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: repetition of day 1;
- day 3: consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; fat intake 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 intake remains the same.
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. Separate deviations from the scheme, if the main one is ineffective, are negotiated with a dietitian.
What foods are allowed on the BEACH diet?
If you follow a protein-carbohydrate diet, you should give preference to boiled, baked and stewed dishes, as well as steamed food. Fried food is not recommended. You should limit the amount of salt and hot spices consumed - although you should not completely exclude them from the diet.
The following products 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 Dairy 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, vitamins , micro and macro elements
On carbohydrate days, the following foods are allowed:
- oatmeal;
- buckwheat;
- fresh vegetables;
- apples;
- whole wheat bread;
- bitter 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, contributing to weight loss Buckwheat saturates well and relieves hunger for a long time Fresh vegetables improve metabolism, remove 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 used as a treat that is safe for the figure.
Foods that are prohibited on the BEACH diet:
- sugar and sweeteners;
- sweet fruits;
- Wheat flour;
- fatty meat and fish;
- alcohol;
- fast food.
Forbidden foods for a diet - gallery
Sugar is a very high-calorie product that has very few nutrients Caloric content of a banana is 100 kcal per 100 g, which can prevent weight loss White wheat flour contributes to weight gain Alcohol always negatively affects the body, not only during a diet Fast food increases the amount of body fat meat disrupts metabolism and leads to obesity
Sample menu for four days BUCH
Since the four-day protein-carbohydrate alternation scheme is considered the classic and most effective, the diet menu is calculated exactly for 4 days.
The cycle should be repeated for a month. If you prefer other BEACH diet plans, just adapt the menu for them. For example, you can follow a diet for 21 days. In this case, the cycle "2 protein days + 1 carbohydrate" must be repeated 7 times.
Days #1-2 (Protein)
The menu for the first two days will look like this:
- breakfast: steamed omelet of 4 proteins and 2 yolks, cucumber and greens salad seasoned 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 of beef stewed with green beans;
- dinner: lean fish and steamed broccoli dressed with olive oil and lemon juice;
- at night: protein shake.
Day #3 (carbohydrate)
On a carbohydrate day, the diet includes the following list of products:
- breakfast: 200 g of oatmeal in milk with 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 fish steamed with whole grain bread.
Day #4 (mixed)
On the fourth day, it is allowed to consume both protein and carbohydrate foods:
- breakfast: oatmeal on the water with honey, steamed omelet, 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 Calorie Intake
Detailed recipes for the BUCH diet
The menu for the BEACH diet is simple, so any woman can handle cooking.
Oatmeal in a jar
Pour into a jar with a lid 3-4 tbsp. 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 eating for breakfast on a carbohydrate day.
Protein omelette with green beans
Pour a handful of frozen beans into a heated frying pan without oil. Fry until half cooked. Then fill with a mixture of eggs and low-fat milk. Fry over low heat with a lid on. 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 is increasingly being used in a weight loss program. Effective, gradual and safe weight loss achieved by alternating consumed proteins and carbohydrates. The low content of carbohydrates in the 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. The alternation in the diet of proteins and carbohydrates helps to remove excess weight and helps to maintain the effect obtained for a long time.
Protein - carbohydrate diet for weight loss menu
Protein - carbohydrate diet for weight loss menu
The scheme of alternation of proteins and carbohydrates by day
The diet is designed for 4 days:
1, 2 day. The body should receive a small amount of carbohydrates and maximum amount squirrel.
Day 3 On the contrary, protein is the minimum norm, carbohydrates are the maximum.
Day 4 Something in between 1-3 days. But it is recommended to eat more carbohydrates than protein.
The provided cherished scheme will help to achieve the desired result. There is no time limit, 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 you get 180 g of protein. This amount is calculated for the whole day. Protein is found in lean meats, poultry, fish, low-fat dairy products. Carbohydrate-rich foods should not be eaten. The allowable rate of carbohydrates per day is 20-25 g, this amount also applies to fats.
Morning: low-fat cottage cheese + tea.
Lunch: steam fish + cucumber.
Evening: beef stew, or steamed fish.
Before going to bed: ryazhenka.
Day 2. Protein.
Meals are similar to the first day. The body should receive 1000-1200 kcal per day, this must be monitored.
Read also:
Day 3. Carbohydrate
Similarly, the required amount of carbohydrates per day should be calculated by the formula: the desired weight should be multiplied by 4. For example, 70 kg should be multiplied by 4 and you get 280 g of carbohydrates. This amount is calculated for the whole day. Carbohydrates are found in vegetables, fresh fruits, cereals, flour products. You can eat chocolate, sweets, but very little. Protein foods should be reduced to a minimum of about 1.5 g. In the evening, only food with protein content should be eaten. It can be cottage cheese, milk, kefir, cheese. 30 g is the amount of fat per day.
Morning: you can cook muesli with milk, add dried fruits, honey.
Lunch: pasta with tomato sauce, buckwheat or rice, vegetable salad, rye bread.
Evening: salad, which includes leafy vegetables, fish or meat, fried in oil, bread.
Before going to bed: kefir, you can drink fermented baked milk.
Day 4
The most common. You can eat at your discretion. The number of calories per day should not exceed 1200.
Morning: dried fruits with oatmeal, yogurt.
Lunch: steam fish + rice or buckwheat.
Evening: stew with lentils.
Before going to 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 a while 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
Such an alternation will help to lose excess fluid, and if you combine it with sports, you can burn fat faster. Low calorie menu and high physical exercise help you lose weight. The prevention of weakness is helped to overcome balanced and high-carb days.
It is an erroneous opinion that during protein days you can not saturate the body with carbohydrates. No, it's not like that. Carbohydrates support a normal mental state and mood. It should be understood that it is simply impossible to divide products into purely carbohydrate and protein ones.
In addition to protein, dairy products also contain carbohydrates. Just during the diet, you need to monitor the calories that the body replenishes during the day. You can lose excess weight if the body is deficient not only in fats, but also in carbohydrates. In this case, deferred reserves will be burned, which leads to weight loss.
The diet should be carefully planned, correctly calculated daily portion, meals on days, low in carbohydrates. It is not worth calculating the consumed fats and carbohydrates, since their intake is reduced to almost zero.
When compiling a daily diet, you can take a calorie table as a guide, which separately describes proteins, fats and carbohydrates.
It is not worth making a calculation on a carbohydrate day. The main condition is to eat foods that have a high content of carbohydrates. You can eat all kinds of cereals, cereals, fresh vegetables, pasta. On the fourth balanced day, you should eat carbohydrate-rich foods in the morning, protein and carbohydrates in the afternoon, and only protein-rich foods in the evening.
The diet should contain not only carbohydrates, proteins, fats, but also vitamins and minerals.
expert nutritionist, personal trainer, distinguished author of Evehealth
05-11-2018
144 987
Verified Information
This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
Of the numerous methods of losing weight, there are few that really allow you to get rid of fat reserves, and do not reduce body weight by burning muscle mass and removing water, causing great harm to human health. In order not to encounter the latest phenomena, one should very carefully study the principles of the effect on the body of a particular method and be on the alert when they promise fast weight loss. Indeed, in fact, a considerable time passed before the appearance of hated folds, we just do not notice and do not 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, not knowing the mechanisms of leakage, is like throwing a red rag at an angry bull. Therefore, it is better to choose a certain tactic, 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 a protein-carbohydrate alternation.
A bit of history
Today, there are many options for a protein-carbohydrate diet, but the American dietitian James Hunter became its developer. His nutrition program initially caused bewilderment among nutritionists, because how can you lose weight by eating foods high in carbohydrates, which are the very calories that lose weight need to be reduced 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" of world nutritionists, this diet began to gain its popularity very quickly, especially among athletes.
This technique has become widely used relatively recently. At first, it was used exclusively by athletes to keep themselves in good shape. physical form. I must say that the diet was invented by doctors and nutritionists specifically for the big one. It has many special courses that allow you to increase or decrease the amount of muscle mass in the right areas with the help of nutrition. human body, get rid of excess fat or save it.
Of course, all this requires considerable knowledge and is usually carried out under the supervision of specialists when it comes to preparing 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.
Fundamentals of protein-carbohydrate alternation
As can be seen from the decoding of the name, in this diet, the main principle is the alternation in the diet of days with a predominance of protein and carbohydrate foods. What is it for?
To force the body to part with its inviolable fat reserve, it is necessary first of all to spend all the glycogen (carbohydrates) contained in the muscles and liver. This can be achieved by reducing the intake of carbohydrates from food. But not everything is so 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 get 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 the end of carbohydrate reserves and their replenishment. Only in this case, energy from the breakdown of fat begins to be used.
The BEACH diet is structured as follows:
- In the first two days, protein food enters the body, which is building material for the body. At this time, to ensure all vital processes, glycogen and a little fat are actively consumed as an energy source.
- Then comes the carbohydrate day, when the glycogen reserve consumed in 2 days is replenished. This allows you to confuse the body and allow it to function in its usual mode.
- On the fourth day, protein-carbohydrate food is consumed, which contributes to the normalization of all metabolic processes.
Then the course is repeated, and fatty tissue is consumed gradually. The protein-carbohydrate alternation diet is an excellent weight loss technology, without starvation and exhausting workouts, and without fear that overweight return.
It is important that a sharp restriction of the calorie content of food in this system is not required. Need to support daily allowance in the amount and 1400 kcal, respectively, in women and men, and it is also important to engage in exercise and sports.
A diet on a protein-carbohydrate alternation is usually carried out for at least 4 weeks. More is possible, but the main thing is that the number of days be a multiple of four, i.e. 28, 32, 36, etc.
The 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 for complex calculations of the calorie content of food. Here it is enough to understand for yourself how to properly plan the diet of the day and the weight will begin to go away.
Such a diet gives weight loss not due to excretion from the body excess fluid or by, but by burning body fat, which is quite important. After all, the liquid is very quickly replenished by the body and the weight comes again. And eating according to this program, the weight will remain normal for a long time, if, of course, then you eat moderately and watch what you eat.
Menu
Breakfast should be fat-free cottage cheese weighing 200 g. You can add cinnamon to it.
In the 1st afternoon snack, you need to eat an egg omelet with any seafood.
For lunch, any boiled fish is usually prepared and eaten with a cucumber.
In the 2nd afternoon snack, you can drink kefir or eat cottage cheese again.
For dinner, boil chicken or beef meat to get the 200th serving.
carb day
On this day, the amount of carbohydrates supplied with food should be equal to 5-6 g per 1 kg of human weight. However, foods high in these components should be avoided, i.e. sweets, flour, etc.
The fact is that sweet and starchy foods contain so-called fast carbohydrates that harm our body. But slow carbohydrates contained in cereals, germinated grains, etc., are absolutely necessary for us to have energy for life. You can eat a wide variety of cereals, but it is best to use raw grains - buckwheat, unpolished rice, etc. You can diversify the menu with superfoods - for example, chia seeds, flax seeds.
Menu
Breakfast can consist of any cereals, muesli with kefir or milk, as well as honey.
In the 1st afternoon snack, it is advisable to eat different fruits.
For lunch - vermicelli or brown rice with meat or seafood.
