In question effective weight loss Professional athletes have achieved considerable success.
This is especially clearly seen in bodybuilding, where athletes cannot afford a single gram of excess fat under their skin during competitions.
One of the techniques they use is called protein-carbohydrate rotation (PCA).
In this article we will look at it in detail, find out the principles and rules, and also give an example of the corresponding menu.
Features of the technique
Initially, BEACH gained recognition among professional athletes, since this nutrition system allows you to get rid of excess fat mass and tone your muscles in a short time.
Only after some time, BEACH became popular among people who simply strive for beautiful figure and good appearance. Unlike strict fasting or low-carb diets, BEACH allows you to eat by eating food that contains all the essential nutrients.
Advantages
- nourishing and nutritious meals, no “hungry” days;
- considered one of the most effective and safe food systems;
- overweight goes away as a result of burning fat reserves, and not muscle mass;
- the menu uses simple and affordable products;
- alternation allows you to maintain a good level of metabolism and even speed it up;
- compatible with heavy physical activity, since nutrition provides both energy (carbohydrates) and material for muscle development (proteins).
Flaws
- It is not recommended to follow the diet for more than 3 months. The rest period should be equal to the period of following the protein-carbohydrate alternation system;
- the presence of carbohydrate days does not imply eating your favorite sweets and desserts;
- the need to follow a rather strict rotation system, while it is difficult to adjust the menu “to suit you”;
- It is no more effective than classic diets.
Contraindications
If you have any questions, you should seek advice from a specialist.
Efficiency
The effect of the diet lies precisely in the alternation of days and cycles. If the diet consists mainly of proteins for a long time, then the body gets used to this regime and begins to store fat again instead of burning it.
Alternating protein days with carbohydrate days will allow you not only to eat foods that contain essential substances, but also to give the body a supply of glycogen (to preserve muscles) and energy for physical activity.
The results depend on the initial parameters.
BUTCH is ideal for obtaining an emphasized relief (“dryness”) and getting rid of excess fat without harming the muscles. When assessing the results, it is better to compare volume parameters, for example, chest - waist - hips. Many who strive for certain proportions also track changes in the girth of the biceps, thighs separately, etc.
Results such as improved well-being, good physical fitness and lack of constant feeling of hunger.
Diet rules
The basis of the power system is in the name. Its essence is alternating days with eating protein, carbohydrate or mixed foods. Usually this is from 2 to 5 protein days, 1 to 2 carbohydrate days and 1 to 2 mixed or low-carb days.
The required amount of food is calculated individually and depends on the number on the scales that you want to see. For 1 kg you need:
- 4 – 5 gr. carbohydrates in carbohydrate days;
- 3 – 4 gr. protein on protein days;
- 2 – 2.5 gr. carbohydrates and 1.5 - 2 g. protein on mixed days.
The following foods are allowed on protein days:
- lean meat (such as chicken or turkey);
- eggs;
- dairy products;
- fish and seafood;
- nuts in small quantities.
For a side dish, you can use some raw or steamed vegetables.
On a carbohydrate day It is effective to focus on “healthy” carbohydrates – ingredients with a low glycemic index. These are various cereals, fruits and vegetables, TSP pasta and grain bread (or crispbread). Various desserts and other “empty” calories are prohibited.
On mixed days In the menu you can combine products from two groups.
The training regime for weight loss must be adjusted to your diet. Heavy physical exercise It is better to do it on carbohydrate days, and on protein and low-carbohydrate days - take a rest or do cardio or light exercises with a restorative effect.
The daily calorie intake fluctuates around 1200-1500 , but definitely no less 1000 . It is better that the nutrition schedule includes 4 – 6 small meals to maintain the body’s metabolic processes in the desired mode.
It is also necessary to control the amount of water consumed and drink about 1.5 - 2 liters per day. Allowed drinks also include tea, sometimes coffee, without sugar or with a substitute.
The ratio of protein and carbohydrate days
BEACH has many modifications - options that differ from each other in the ratio of protein and carbohydrate days and calorie intake. Some of them:
Days 1 and 2 are protein days.
Day 3 – carbohydrate.
Day 4 – mixed.
The duration is usually at least a month, the number of days following the diet should be a multiple of 4 (for example, 28, 36 or 48).
30 day BUCH
The diet lasts for 30 days. In this case, the cycle consists of 3 days: first carbohydrate, then low-carbohydrate and finally protein.
Powell cycle
BUCH, scheduled for the week. The main difference between the days is the proportion of calories consumed; carbohydrates and proteins (about 1 to 2.5). It is noteworthy that before following the diet, it is recommended to spend a day loading and during it eat food for 2500 calories.
Then begins a week of rigorous calorie and nutrient tracking.
For example, on Tuesday, Thursday and Saturday you should eat more carbohydrates (calories 1500 ), on Monday, Wednesday and Friday - more proteins (calorie content 1200 ), and on Sunday arrange a loading day with a diet of any products for 2 thousand calories.
The maximum period during which it is allowed to follow the BCH according to this scheme is 12 weeks.
BUTCH from E. Malysheva
This type of diet was invented as an emergency way to lose weight, for example, before an important event, and is more harmful to health compared to other modifications.
The alternation consists of 2-day cycles: in the first you can eat 1 boiled
Text: Olga Natolina
Many people know about the popular protein diet, which is based on a deficiency of carbohydrates in the diet. Nutritionists have also developed its modification - the “protein-carbohydrate diet”, or in other words - protein-carbohydrate alternation (or briefly - the BUC diet). It is more varied and allows you to combine proteins and carbohydrates in your diet.
How does the protein-carbohydrate diet work?
The protein-carbohydrate diet means that you alternate days when you need to eat only protein foods with carbohydrate days, during which you need to eat foods high in carbohydrates. Thus, your plan for the week will be as follows: the first day is a mixed type of diet, then for two days you eat cottage cheese, meat, fish, without adding any carbohydrate foods to your diet. And the next day you treat yourself to buckwheat, fresh non-starchy vegetables or fruits. Even whole grain bread and baked potatoes are allowed. Then you should again return to eating protein foods for two days. According to this scheme (1 mixed + 2 protein + 1 carbohydrate + 2 protein + 1 carbohydrate) the week is structured. The duration of the diet is not limited - in theory, this style of eating is suitable not only for gradual weight loss, but also for life in general.
Features of protein days
If you are trying to lose weight, then protein days you need to monitor the caloric content of foods. Choose foods with minimal fat content for your diet: low-fat cottage cheese, tuna, lean meat or fish. Due to a deficiency of not only carbohydrates, but also fats, the body will be forced to spend stored reserves - accordingly, you will invariably lose excess weight.
It is also important to correctly calculate the amount of protein you need to eat during protein days. There is no need to count carbohydrates and fats - you should eliminate carbohydrates altogether for a while, and simply reduce fat to a minimum. Protein is calculated in this way: you take your weight and multiply it by 3. This is the protein requirement per day in grams. If your weight is very high, then take as your calculation the already reduced figure that you are striving for, but do not subtract more than 10 kg. Having received the value, you will create a diet and understand how many protein products to include in it. For convenience, it would be nice to have on hand a table of caloric content of foods with their protein, fat and carbohydrate content.
During a carbohydrate day, you don't need to do the math. The main thing is to eat foods that contain complex carbohydrates, such as cereals, cereals, vegetables, durum wheat pasta. They just contain little fat, which also matters. To figure out whether a product contains fast (empty) carbohydrates or healthier slow (complex) carbohydrates, use the glycemic index table. The higher the GI index in the table, the more useless the product. For a protein-carbohydrate alternating diet, you should choose foods with the lowest GI possible. During a combination day, you eat carbohydrate foods in the morning, protein foods with added carbohydrates in the afternoon, and only protein foods in the evening.
Pros of protein-carbohydrate alternation
The main advantage of protein-carbohydrate alternation is, of course, smooth weight loss with an obviously balanced diet. What is not harmful to health, like many fast diets. In addition, this weight loss method does not involve complex calculations of the calorie content of foods eaten. It’s quite easy to understand how to plan your diet yourself. With this diet, weight loss occurs due to the burning of fat, and not due to the removal of fluid from the body. When the results disappear immediately as soon as you return to your normal diet.
If you set a goal to lose weight and build muscle mass, then you need protein-carbohydrate alternation. Your muscle mass will increase and your body fat will decrease. But this requires high physical activity. This diet is popular among athletes, because on it you do not feel weak and unwell due to the lack of carbohydrates. You can lead an active lifestyle, including sports. And the amount of protein that is consumed during protein-carbohydrate alternation is sufficient to increase muscle mass.
If you follow a protein-carbohydrate diet for more than a month, you will teach your body to do without cakes and other foods. harmful products. In the future, after leaving the diet, you will make up your diet from balanced, low-calorie foods. What will prevent your weight from returning will be the key to health.
Cons of the diet
Many nutritionists, however, also talk about the disadvantages of protein-carbohydrate alternation. They question the effectiveness of such a diet for a long time, more than three months. Since our body adapts well, it will stop responding to changes in diet. Therefore, a protein-carbohydrate diet is not suitable for people with obesity problems. More are needed here strict diets, and it is better for a nutritionist to develop a nutritional system.
Also, a disadvantage of protein-carbohydrate alternation is considered to be a large consumption of proteins per day. After all, eating 3 grams of protein for every kilogram of your weight is a truly unusual amount for the body, and it will be difficult to digest it. Therefore, this diet is recommended along with regular physical activity. Then the metabolism will accelerate, and proteins will be better absorbed. Thus, the load on the body will be reduced.
During protein days, consuming too much protein can make you feel nauseous. Also, an unpleasant odor may appear in the mouth and the breath will lose freshness.
Protein-carbohydrate diet: sample menu by day
During protein days, your menu might look like this:
- In the morning: low-fat cottage cheese and tea without added sugar;
- Second breakfast: 2 egg omelet;
- For lunch: steamed tuna, you can add a couple of cucumbers;
- Afternoon snack: low-fat yogurt or kefir;
- Dinner – steamed chicken breasts or boiled beef;
- Before bed: drinking yogurt without sugar or additives, or a glass of fermented baked milk.
On carbohydrate days you can eat like this:
- In the morning: muesli, possibly with the addition of skim milk and honey, or dried fruits;
- Snack: 1 apple, or a couple of apricots;
- Lunch: buckwheat, rice, pasta with tomato sauce or mushrooms, vegetable salad with olive oil, one piece of rye bread;
- Afternoon snack – low-fat yogurt with honey and bread;
- Dinner - meat fried in olive oil or fish, with a salad of leafy vegetables;
- 30 minutes before bedtime: a glass of yogurt.
During protein-carbohydrate days, the menu may look like this:
- For breakfast: oatmeal with dried fruits, low-fat yogurt;
- Snack: apple;
- Lunch: steamed fish, side dish of rice or buckwheat;
- Snack: a glass of kefir with honey;
- Dinner: stewed meat, lentils as a side dish;
- Before bed: drinking yogurt, or a glass of fermented baked milk.
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.
Content:
The mechanism of action of the BUC diet
If a person fasts, then in the first days the weight comes off very quickly; in a week you can lose several kilograms, but then the process stops. Under stress, the body begins to save energy and a plateau stage begins. It is inevitable when using quick methods; it is very difficult to get out of stagnation and establish metabolism. The BUTCH diet helps prevent this; weight loss occurs slowly but steadily.
Glycogen is the body's fuel, which it gets from carbohydrates. On protein days, its supply is exhausted and fat cells begin to be burned. To prevent further burning of muscle tissue, you need a timely supply of energy. The easiest way is to give carbohydrates. The BUTCH diet can rightfully be called a cunning system. When alternating, weight loss occurs, but the body does not experience stress, the kilograms disappear.
Video: Protein-carbohydrate alternation for weight loss
Pros of the diet
The main advantage of the diet is the ability to create your own menu. Fat loss will directly depend on the quantity and quality of incoming products, but absolutely everyone loses weight on a BUTCH diet. Weight loss occurs gradually, the body does not experience stress, and in many cases it is possible to avoid the plateau stage, that is, stagnation.
Other benefits:
- 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, “break days.” They help maintain a healthy emotional background; you can adjust your rotation schedule around the holidays so as not to feel deprived. Unlike “pure” protein diets, when alternating, the body is full of strength, it is easy to engage in sports and active games, there is no weakness or exhaustion.
Cons and contraindications
BUTCH is a diet for healthy people who do not have problems with 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, then you can use milk, dairy products and cheese with average values.
What can you eat on protein days:
- lean meat, poultry (chicken, beef, turkey, pork, rabbit);
- fish, seafood;
- low-fat dairy products (milk, cottage cheese, kefir, feta cheese);
- eggs (1 whole per day, whites in unlimited quantities).
What to eat on carbohydrate days:
- grain, bran bread, durum wheat pasta;
- cereals (rice, oatmeal, buckwheat, peas);
- low-starch vegetables, greens;
- unsweetened fruits (green apples, pears, plums).
On mixed days, these foods are consumed in a 50:50 ratio. Greens are allowed on any day in any quantity. Salt is limited, but not excluded. It is allowed to use any dry spices and seasonings with a natural composition. If the packaging of a product contains flavor enhancers such as monosodium glutamate, then 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
Lunch: protein omelet (1 egg and 3 whites), cooked without fat
Dinner: 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 grain porridge with apple
Lunch: vegetable salad
Dinner: 250 g baked potatoes, 200 g coleslaw
Afternoon snack: 150 g boiled durum wheat pasta
Dinner: mixed vegetable stew
Menu for a mixed day
Breakfast: 200 g oatmeal with milk, 1 egg, tea or coffee
Lunch: 200 g green apples
Dinner: 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.
If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. If followed correctly protein-carbohydrate diet, you will receive 100% positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). Dividing the diet into protein and carbohydrate days, you spin up your metabolism very well, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does this.
The essence of protein-carbohydrate alternation. Its mechanism of action
In fact, there are many options for the BUTCH diet:
— 2 in 2: 2 days of protein and 2 days of carbohydrates
— 3 in 3: 3 days of protein and 3 days of carbohydrates
— 2 in 1: 2 protein days and 1 carbohydrate day
- 3 in 2: 3 days of protein and 2 days of carbohydrates, etc.
All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different degree of severity of compliance. What do I mean?
On protein days, when we practically do not eat carbohydrates, our general condition the body and emotional background are slightly worse compared to the days when we can eat carbohydrates. This is due to the fact that glycogen reserves are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask, - on the contrary, it’s good! We're finally losing weight." Yes, this is a positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next I will tell you why exactly, and what reasons there are. For now, take my word for it.
So, if you decide to use BUTCH for weight loss, then I recommend you use the alternation system protein and carbohydrate days 2 through 2. This is the safest, most reliable fat burning system tested by many athletes. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutritional system that allows you to painlessly go through the entire stage of tough pre-competition preparation, maintaining both health and their mental state.
Protein days
On the first day of the protein cycle, which consists of 2 protein days in a row, we eat mainly only proteins, but always with vegetables. Each meal should contain 30 g of protein (already pure) and a portion of fresh or stewed vegetables. Choose low-starch vegetables, and choose protein sources - lean poultry (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, don’t forget about fats, we also consume them on this day - these are fatty fish, flaxseed oil, nuts and seeds (up to 40 g per day).
- you should consume 2-2.5 g of protein per 1 kg of body weight
- carbohydrates - about 0.8-1 g per 1 kg of body weight
- fat 0.5-0.8 g per 1 kg of body weight
Approximate diet for a protein day
1 meal– 2 whole eggs (can be boiled, you can make an omelette), 1 tbsp. linseed oil, vegetable salad.
2 meals
3 meals– cottage cheese 0-2% with cucumber and herbs, 30 g nuts
4 meals– chicken breast/turkey fillet with vegetables
5 meal– white or red fish, vegetable salad
6 meals– chicken breast/turkey fillet with vegetables
The second day of the protein cycle looks exactly the same as the first. Nothing new. You can just eat it instead of chicken breast more fish, or other lean meat, it's up to your taste.
Carbohydrate days
Next, two protein days are followed by two carbohydrate days. But they are called “carbohydrate” conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased consumption of carbohydrates, complex ones at that, but you also consume proteins simply to a lesser extent. The essence of carbohydrate days is that you leave the same calorie intake as you had, but as a percentage, you gain a little more calories from carbohydrates.
If converted to grams, then your BJU should look something like this:
— you should consume 1-1.5 g of protein per 1 kg of body weight
— fats — 0.8-1 g per 1 kg of body weight.
- carbohydrates - about 3-3.5 g per 1 kg of body weight
Approximate diet for a carbohydrate day
1 meal– carbohydrate: oatmeal with nuts (berries)
2 meals– protein: red or white fish with vegetables
3 meals– carbohydrate: buckwheat with vegetable salad, 1 tbsp. linseed oil
4 meals– carbohydrate or carbohydrate-protein: buckwheat with vegetables, chicken breast.
5 meal– protein: chicken breast with grapefruit
6 meals– protein: white fish with vegetables
As you can see, proteins are present in the carbohydrate day and quite often. This suggests that we do not need excessive carbohydrate intake. We increase their amount only in order to replenish our glycogen stores in the muscles and liver for subsequent low-carb days, and also to trick our smart body so that it always maintains metabolism at a sufficiently high level.
So, what happens to our body when we alternate protein and carbohydrate days 2 in 2?
Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low-carbohydrate diet is the safest and optimal option, especially for girls who decided to try the system for the first time BUTCH for weight loss. Their body is not yet prepared for such drastic changes in diet, and therefore it is better not to practice other more stringent options protein-carbohydrate alternation.
What could be dangerous about this? - for sure, you think. Here's what:
On the third day of the protein cycle, the glycogen level is completely depleted, and due to the high consumption of protein products, especially without important rules BUCH (see below) in the blood the content of toxic substances such as aldehydes and ketones increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body through the consumption of antibiotics, alcohol, trans-fat-containing products, etc. All these toxic substances, when fats (their habitat) are oxidized, enter the bloodstream, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves using a faster and harsher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.
To prevent this from happening, I do not recommend sitting on protein diet more than 2 days in a row. 2 days do absolutely no harm, on the contrary - only benefit, but following high-protein days for more than 2 days can seriously affect your well-being and health.
BUCH rules
- Drink plenty! During protein-carbohydrate alternation you need to drink a lot and constantly. This is the main rule of this diet. You need to drink at least 2.5 liters of clean, unboiled water per day. Up to 5 liters of total liquid along with tea.
- Each meal, especially protein, is accompanied by a portion of low-starch vegetables (cucumbers, all types, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing rotting and fermentation in the intestines.
- We eat every 2.5-3 hours.
- There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
- On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, pearl barley, rye bread), simple carbohydrates keep to a minimum (1 apple or grapefruit; or 200 g of berries per day).
If you are still thinking about which one to choose, and in such a way as not to harm your health (those who have thought about their health deserve praise), then my advice to you is: choose protein-carbohydrate alternation! This is not a typical diet, it is a nutrition system that is absolutely safe provided you have a competent approach to your diet. BUTCH accepted by the most effective method fight fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use harsh options BUTCH. If you don’t yet know how to plan your diet, then I will be happy to help you with this.
You can familiarize yourself with the rules for ordering an individual diet service.
Always yours, Skripnik Yanelia!
Protein-carbohydrate alternation is a diet during which the body is forced to burn glycogen reserves, that is, converted into energy fat layer, saved by him for “last resort”.
When following a diet, BUTCH is what they call this diet – muscle tissue does not deplete or disintegrate, a beautiful figure is formed.
Pros and cons of BUCH
TO positive aspects Diets of protein-carbohydrate alternation include the following aspects:
- The body does not get used to daily calorie content incoming products and does not stock up;
- Metabolic processes accelerate;
- Since carbohydrates are present in the diet, muscle tissue cells are not used for processing into energy;
- High physical tone allows for high-intensity training, which is necessary for shaping the figure;
- Since it is possible to add your favorite foods to the menu, psychological breakdowns do not occur, and the likelihood of neuroses is reduced to a minimum;
- After stopping the diet, the lost weight does not return;
- There is no deterioration in the condition of the skin, hair and nails – the body receives enough useful substances;
- The carbohydrate rotation diet is designed for a long time.
The negative properties of this diet apply to all diets without exception - during diet restriction, the body experiences a constant feeling of hunger.
This condition - even mildly expressed - can lead to diseases of the digestive system:
- gastritis;
- ulcer;
- gastrointestinal disorders.
In order to avoid side effects, you need to adhere to the main rule: compare your desires with your capabilities.
Only healthy people can dramatically change their diet and increase physical activity. If you have a history of any chronic diseases, you should treat your own body with care.
The essence of a diet for weight loss
The main point of alternating carbohydrate and protein days is to prevent the body from adapting to a certain amount of calories introduced into the body.
For normal life, it is necessary to replenish the supply of nutrients through a regular supply of food, from which the necessary calories are obtained. If energy expenditure is less than the calorie content of food eaten per day, then body fat accumulate in the body.
The difficulty of losing weight lies in the fact that when caloric intake is limited, it is not fat tissue that begins to be burned, but muscle tissue. The BUTCH menu is designed in such a way that fat reserves begin to be involved in life support and gradually melt away.
Carbohydrate alternation for weight loss consists of 3 stages:
- The protein cycle should take 2-3 days. At this time, due to the lack of carbohydrates in the diet, the body begins to burn adipose tissue due to loss of glycogen;
- The carbohydrate cycle is enough for 1-2 days. During this period, the body is replenished with carbohydrates, the main source of energy;
- The cycle is mixed - a moderate diet is followed during the day, during which both proteins and carbohydrates are consumed.
You should not cut your diet below the maximum norm - 1200 kcal. The optimal total calorie content of products is about 1500 kcal.
Proper nutrition using the BEACH method
Before creating a diet for protein days, you need to calculate the amount of pure protein required for the body. To do this, use the standard formula: weight in kilograms is multiplied by a factor of 0.003.
The energy value of foods consumed on carbohydrate days is calculated as follows: weight - also in kilograms - is multiplied by a factor of 0.005. But the weight is not what it is now, but the desired one, taking into account the possible kilograms lost.
The result obtained will be the amount of carbohydrates that need to be consumed for every 5 kg of weight. The amount of pure protein in food per day should not exceed 1.5 g. A separate menu is prepared for mixed days: 2 g of protein and 3 g of carbohydrates for every 2.5 kg of weight.
In the menu for protein-carbohydrate alternation, proteins come from the following products:
- chicken breasts;
- dairy products - cottage cheese and cheeses: feta cheese, mozzarella, Adyghe and the like;
- eggs - it is preferable to eat only whites;
- lean fish - mainly sea fish;
- seafood.
During the carbohydrate cycle, mainly foods containing complex carbohydrates are introduced into the diet:
- porridge – semolina is completely excluded, millet is acceptable;
- legumes: peas, beans, beans, lentils;
- vegetable crops: eggplants, zucchini, cucumbers, bell peppers, pumpkin, greens, onions;
- bread: whole grain or gray;
- mushrooms are fresh.
On mixed days, preference should be given to neutral carbohydrate and protein sources.
These are the following products:
- meat: red;
- vegetables: asparagus, Brussels sprouts, green peas;
- berries - all types;
- fruits with a high liquid content: peaches, apricots, plums;
- dried fruits.
You can treat yourself to homemade cottage cheese of medium fat content or cold smoked slices with a small layer of lard.
You can cook food in any way: you can boil it, steam it or bake it on the grill. The main thing is to avoid using oil and reduce salt consumption to a minimum.
Examples of creating a menu by day of the cycle
For example, it is worth considering the menu for a carbohydrate alternation diet. It is not necessary to eat exactly this way during BUCH - if you don’t like some foods, changing them to your favorite ones is not prohibited. Replacing some products with others does not affect the final result.
Protein cycle:
- breakfast: vegetable salad with vegetable oil and lemon juice dressing;
- lunch: a portion of chicken breast with a side dish of legumes;
- dinner: fresh vegetable salad with butter, a portion of fish;
- snacks - if you really want to eat, you can allow yourself a piece of unsalted boiled chicken breast.
Carbohydrate cycle:
- breakfast: any porridge with dried fruits, a piece of whole grain bread;
- lunch: vegetable salad with a side dish of cereals, mushroom soufflé;
- dinner: a serving of pasta with low-fat sauce;
- snacks - if you feel constantly hungry, you can eat a date or a handful of dried apricots, drink a glass of grape or cranberry juice.
On a moderate day the menu looks something like this:
- breakfast: porridge with dried fruits and cottage cheese;
- lunch: fish with a side dish of your choice;
- dinner: meat with salad;
- snacks - nuts, slices. You can even afford to eat 20 g of dark chocolate.
Some nuances of the diet
When eating a diet with carbohydrate alternation, weight loss is uneven. On protein days it goes away faster, on the first mixed days extra pounds may return. You shouldn’t be upset - the diet is designed for a long time, and stable weight loss begins from day 7 of the diet.
On protein days, the body should be loaded moderately. In mixed – intensity physical activities should be increased.
There's no need to rejoice fast weight loss and reduce carbohydrate days to one full meal prepared on the basis of foods containing complex carbohydrates.
