In question effective weight loss professional athletes have achieved considerable success.
This is especially clear in bodybuilding, where athletes cannot afford a single gram of excess fat under the skin during competitions.
One of the techniques they use is called protein- carbohydrate alternation(BUCH).
In this article, we will consider it in detail, find out the principles and rules, and also give an example of the corresponding menu.
Features of the technique
Initially, BUCH gained recognition among professional athletes, as this nutrition system allows you to get rid of excess fat mass in a short time and tone your muscles.
Only after some time, BEACH became popular among people who simply aspire to beautiful figure and good looks. Unlike rigid fasting or low-carb diets, BUCH allows you to eat food that contains all the necessary nutrients.
Advantages
- hearty and nutritious food, the absence of "hungry" days;
- considered one of the most efficient and safe food systems;
- excess weight leaves 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 exertion, as 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 the use of your favorite sweets and desserts;
- the need to follow a rather rigid system of alternation, while it is difficult to adjust the menu exactly “for yourself”;
- does not exceed the effectiveness of classical diets.
Contraindications
If you have any questions, you should seek the advice of a specialist.
Efficiency
The effect of the diet lies precisely in the alternation of days and cycles. If the diet for a long time consists mainly of proteins, then the body gets used to this regimen and begins to store fat again instead of burning it.
The alternation of protein days with carbohydrate days will allow not only to eat foods containing the necessary substances, but also to give the body a supply of glycogen (to save muscles) and energy for physical activity.
The results depend on the initial parameters.
BUCH is ideal for getting an accentuated relief (“dryness”) and getting rid of excess fat without harming the muscles. When evaluating the results, it is better to compare the parameters of volumes, for example, chest - waist - hips. Many who strive for certain proportions also track the change in the girth of the biceps, thighs separately, etc.
There are also such results as improving well-being, getting a good physical form and lack of constant hunger.
Diet Rules
The basis of the power system lies in the name. Its essence is the alternation of days with the use of protein, carbohydrate or mixed foods. This is usually 2 to 5 protein days, 1 to 2 carb days, and 1 to 2 mixed or low carb days.
The required amount of food is calculated individually and depends on the numbers on the scales that you want to see. For 1 kg you need:
- 4 - 5 gr. carbohydrates on carbohydrate days;
- 3 - 4 gr. protein on protein days;
- 2 - 2.5 gr. carbohydrates and 1.5 - 2 gr. 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 garnish, you can use some raw or steamed vegetables.
On a carb 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). Under the ban are various desserts and other "empty" calories.
On mixed days the menu can combine products from two groups.
The training regimen for weight loss must be adjusted to nutrition. Heavy physical exercise it is better to do it on carbohydrate days, and on protein and low-carb days - to arrange a rest or do cardio or light exercises with a restorative effect.
Daily calorie intake fluctuates around 1200-1500 , but not less than 1000 . It is better that the nutrition schedule includes 4 - 6 small meals to keep the body's metabolic processes in the right mode.
It is also necessary to control the amount of water consumed and drink about 1.5 - 2 liters per day. Among the allowed drinks are also tea, sometimes coffee, without sugar or with a substitute.
The ratio of protein and carbohydrate days
BEA has many modifications - options that differ from each other in the ratio of protein and carbohydrate days, the rate of calories. 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-carb and finally protein.
Powell cycle
BEACH, scheduled for the week. The main difference between the days are the proportions 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 on 2500 calories.
Then begins a week of hard tracking calories and nutrients.
For example, on Tuesday, Thursday and Saturday, you should eat more carbohydrates (calorie 1500 ), on Monday, Wednesday and Friday - more protein (calorie content 1200 ), and on Sunday arrange a loading day with a diet of any food for 2 thousand calories.
The maximum period during which BEAC is allowed to follow this scheme is 12 weeks.
BUCH from E. Malysheva
This type of diet was invented as an emergency way to lose weight, for example, before an important event and carries more harm 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 deficit of carbohydrates in the diet. Nutritionists have also developed its modification - the "protein-carbohydrate diet", or in other words - the protein-carbohydrate alternation (or briefly - the BEACH diet). It is more diverse and allows you to combine proteins and carbohydrates in the diet.
How does the protein-carbohydrate diet work?
A protein-carbohydrate diet means that you will 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 food, then for two days you eat cottage cheese, meat, fish, without adding any carbohydrate foods to the diet. And the next one day, treat yourself to buckwheat, fresh non-starchy vegetables or fruits. Even whole grain bread and baked potatoes are allowed. Then again you should return to eating protein foods for two days. According to this scheme (1 mixed + 2 protein + 1 carbohydrate + 2 protein + 1 carbohydrate) a week is built. The term 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 looking to lose weight, then protein days you need to watch the calorie content of products. Choose low-fat foods for your diet: skim cheese, tuna, lean meat or fish. Due to the deficiency of not only carbohydrates, but also fats, the body will be forced to spend deferred 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. Carbohydrates and fats do not need to be counted - you generally have to exclude carbohydrates for a while, and fat is simply minimized. The calculation of protein is carried out in this way: you take your weight and multiply it by 3. This is the protein rate per day in grams. If your weight is very large, then take into account the indicator already reduced, which you are striving for, but do not take away more than 10 kg. Having received the value, you will make a diet, and understand how many protein foods to include in it. For convenience, it would be nice to have at hand a table of caloric content of products containing proteins, fats and carbohydrates.
During the carbohydrate day, you do not need to do the calculations. 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 in the table, the more useless the product. For a diet of protein-carbohydrate alternation, you should choose foods with the lowest possible GI. During the combined day, you eat carbohydrate foods in the morning, protein foods with added carbohydrates in the afternoon, and only protein foods in the evening.
Benefits of protein-carbohydrate alternation
The main advantage of the protein-carbohydrate alternation is, of course, a smooth weight loss with an obviously balanced diet. What is not harmful to health, like many fast diets. In addition, in this method of losing weight there are no complex calculations of the calorie content of foods eaten. It is easy enough to understand how to plan a diet on your own. With such a 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 as soon as you return to your normal diet.
If you set a goal to lose weight and build muscle mass, then you need a protein-carbohydrate alternation. Your muscle mass will increase and your body fat will decrease. But this requires high physical exercise. 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 the protein-carbohydrate alternation is enough to increase muscle mass.
If you follow a protein-carbohydrate diet for more than a month, you will accustom the body to do without cakes and various harmful products. In the future, after leaving the diet, you will make your diet from balanced, low-calorie foods. What will not allow your weight to return, and will be the key to health.
Diet cons
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, and will stop responding to changes in nutrition. Therefore, a protein-carbohydrate diet is not suitable for people with obesity problems. Here we need more rigid diets, and it is better to develop a nutrition system for a nutritionist.
Also, a large intake of proteins per day is considered a minus of the protein-carbohydrate alternation. After all, eating 3 grams of protein for every kilogram of your weight is really an unusual amount for the body, and it will be difficult to digest it. Therefore, this diet is recommended along with regular exercise. Then the metabolism will accelerate, and proteins are better absorbed. Thus, the load on the body will be reduced.
During protein days, too much protein can make you feel nauseous. Also, an unpleasant odor in the mouth may appear and the breath will lose its 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: omelet from 2 eggs;
- For lunch: steamed tuna, you can add a couple of cucumbers;
- Snack: low-fat yogurt or kefir;
- Dinner - steamed chicken breasts or boiled beef;
- Before going to bed: drinking yogurt without sugar and additives, or a glass of fermented baked milk.
On carbohydrate days, you can eat like this:
- In the morning: muesli, you can add skimmed 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, rye bread one slice;
- Snack - non-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 curdled milk.
During protein-carbohydrate days, the menu may look like this:
- For breakfast: oatmeal with dried fruits, non-fat yogurt;
- Snack: apple;
- Lunch: steamed fish, side dish of rice or buckwheat;
- Snack: a glass of kefir with honey;
- Dinner: stew, lentils for garnish;
- Before going to bed: drinking yogurt, or a glass of fermented baked milk.
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.
Content:
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 of muscle tissue, a timely supply of energy is needed. 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 BUCH diet is easy for 4-12 weeks, after which it is easy to switch to proper nutrition, which will help consolidate the results achieved.
- 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 unlimited quantities).
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 the 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: fat-free cottage cheese (150-200 g), tea or coffee
Lunch: protein omelet (1 egg and 3 protein), cooked without fat
Dinner: 200 g chicken fillet, 1 fresh tomato or cucumber
Afternoon 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 cereal 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
Mixed day menu
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: protein omelet (4 proteins) with herbs
Dinner: 300 g 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.
If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. With proper observance protein-carbohydrate diet, you will get 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 are very good at spinning up your metabolism, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does it.
The essence of protein-carbohydrate alternation. Its mechanism of action
In fact, there are many options for the BEACH diet:
- 2 in 2: 2 days of protein and 2 days of carbohydrate
- 3 in 3: 3 days of protein and 3 days of carbohydrate
- 2 in 1: 2 days of protein and 1 day of carbohydrate
- 3 in 2: 3 days of protein and 2 days of carbohydrate, etc.
All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different severity of compliance. What I mean?
On protein days, when we practically do not eat carbohydrates, our general state body and emotional background is a little worse compared to the days when we can eat carbohydrates. This is due to the fact that glycogen stores are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask - it's the other way around! We're finally losing weight." Yes, this is the 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 exactly why, and what are the reasons for that. Until then, take my word for it.
So, if you decide to use BUCH for weight loss, then I recommend you use the interleaving system protein and carbohydrate days 2 through 2. This is the safest, most reliable and proven by many athletes fat burning system. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutrition system that allows you to painlessly go through the entire stage of tough pre-competitive preparation, while maintaining both your 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 mostly only proteins, but always with vegetables. Each meal we have should contain 30 g of protein (already pure) and a serving of fresh or stewed vegetables. Choose low-starchy vegetables, and protein sources - lean poultry meat (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, do not forget about fats, we also use them on this day - these are fatty fish, linseed oil, nuts and seeds (up to 40 g per day).
- you should consume proteins at the rate of 2-2.5 g per 1 kg of body weight
- carbohydrates - about 0.8-1 g per 1 kg of body weight
- fats 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 meals- 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. Can you just eat it instead of chicken breast? more fish, or other lean meat, it's up to you.
carb days
Two protein days are followed by two carbohydrate days. But "carbohydrate" they are called conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased intake of carbohydrates, more complex, but you also consume proteins just to a lesser extent. The essence of carbohydrate days is that you leave the same caloric intake as you had, but as a percentage you get a little more of this calorie content due to carbohydrates.
If translated into grams, then your BJU should look something like this:
- you should consume proteins at the rate of 1-1.5 g 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 meals– protein: chicken breast with grapefruit
6 meals- protein: white fish with vegetables
As you can see, proteins are present in the carbohydrate bottom and quite often. This suggests that we do not need an excessively large intake of carbohydrates. We increase them just to refill our muscle and liver glycogen stores for the next low carb days, and to trick our smart bodies into always keeping our metabolism high enough.
So what happens to our body when we alternating protein and carbohydrate days 2 through 2?
Protein-carbohydrate alternation gives our body the opportunity in the first two protein days of a 4-day cycle to maximize the use of fat as the energy it needs. This happens, as I said, due to the depletion of glycogen stores. When the main sources of energy (carbohydrates) do not enter our body for a MODERATELY SAFE amount of time for the body, then it begins to burn its own fat to produce this very energy it needs. 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-carbohydrate diet will lead to absolutely the opposite effect: the body will begin to store fat and keep it as much as possible. Therefore, 2 days of low-carb is the safest and best option, especially for girls who decide to try the system for the first time. BUCH for weight loss. Their body is not yet prepared for such drastic changes in nutrition, and therefore it is better not to practice other more severe options. protein-carbohydrate alternation.
What could be dangerous about it? - for sure, you think. And here's what:
On the third day of the protein cycle, the glycogen level is completely exhausted, and due to the high consumption of protein foods, especially without compliance 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 with the consumption of antibiotics, alcohol, trans-fat products, etc. All these toxic substances, during the oxidation of fats (their habitat), 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 with professional athletes who decided to dry with a faster and tougher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.
To avoid this, I do not recommend sitting on protein diet more than 2 days in a row. 2 days do absolutely no harm, on the contrary, they only benefit, but observing high-protein days for more than 2 days can seriously affect your well-being and health.
BUCH rules
- Plentiful drink! During protein-carbohydrate alternation you need to drink constantly and a lot. This is the main rule of this diet. You need to drink at least 2.5 liters of pure unboiled water per day. Up to 5 liters of all liquid along with tea.
- Each meal, especially protein, is accompanied by a portion of low-starchy vegetables (cucumbers, all kinds, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing putrefaction and fermentation in the intestines.
- We eat every 2.5-3 hours.
- There should be at least 5 meals. Optimal is 6-7 meals. The latter must be necessarily protein.
- On carbohydrate days, give preference to complex carbohydrates (Greek, Brown rice, barley, rye bread), simple carbohydrates minimize (1 apple or grapefruit; or 200 g of berries per day).
If you are still thinking about which one to choose, and even so as not to harm your health (he who thought about his health deserves praise), then my advice to you: choose protein-carbohydrate alternation! This is not a typical diet, this is a nutrition system that is absolutely safe, provided that you have a competent approach to your diet. BUCH most accepted effective method fight against fat negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use female options. BUCH. If you still do not know how to compose your diet, then I will be happy to help you with this.
You can familiarize yourself with the rules for ordering an individual catering service.
Always yours, Skripnik Yaneliya!
Protein-carbohydrate alternation - this is a diet during which the body is forced to burn the glycogen store, that is, to process it into energy fat layer, saved by him for "extreme case".
During adherence to the BUCH diet - that's what they call this diet – muscle does not deplete and does not fall apart, 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 calories incoming products and does not make stocks;
- Metabolic processes are accelerated;
- Since carbohydrates are present in the diet, muscle tissue cells are not used for processing into energy;
- High physical tone allows you to conduct training of increased intensity, which is necessary for the formation of a figure;
- Since it is possible to enter favorite products into the menu, there are no psychological breakdowns, the probability of neuroses is reduced to a minimum;
- After quitting the diet, the weight lost does not come back;
- There is no deterioration in the condition of the skin, hair and nails - enough useful substances enter the body;
- The carbohydrate alternation diet is designed for a long time.
The negative properties of this diet apply to all diets without exception - during the restriction of the diet, 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 drastically change the diet and increase physical activity. Having a history of any chronic diseases, you should treat your own body with care.
The essence of the diet for weight loss
The main point of alternating carbohydrate and protein days is to prevent the body from adjusting 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 intake of food, from which the necessary calories are extracted. 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 with calorie restriction, not fat, but muscle tissue begins to be burned. The BEACH menu is designed in such a way that the fat reserve begins to be involved in life support and gradually melt away.
Carbohydrate alternation for weight loss consists of 3 stages:
- Protein cycle - 2-3 days should be taken for it. At this time, due to the lack of carbohydrates in the diet, the body begins to burn adipose tissue due to loss of glycogen;
- Carbohydrate cycle - 1-2 days is enough. During it, the body is replenished with a supply of carbohydrates - the main source of energy;
- The cycle is mixed - a moderate diet is observed during the day, during which both proteins and carbohydrates are consumed.
You should not cut the diet below the limit norm - 1200 kcal. The optimal total calorie content of products is about 1500 kcal.
Proper nutrition according to the BUCH method
Before compiling a diet for protein days, it is required 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 the one that is now, but the desired one, taking into account the possible lost kilograms.
The result obtained will be the amount of carbohydrates that must 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 compiled 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 proteins;
- lean fish - mostly marine;
- seafood.
During the carbohydrate cycle, mainly products containing complex carbohydrates are introduced into the diet:
- porridge - semolina is completely excluded, millet is acceptable;
- legumes: peas, beans, beans, lentils;
- vegetable crops: eggplant, zucchini, cucumbers, bell peppers, pumpkin, greens, onions;
- bread: whole grain or gray;
- mushrooms are fresh.
On a mixed day, preference should be given to neutral carbohydrate and protein sources.
They are the following products:
- meat: red;
- vegetables: asparagus, Brussels sprouts, green peas;
- berries - all kinds;
- fruits with a high liquid content: peaches, apricots, plums;
- dried fruits.
You can treat yourself to homemade medium-fat cottage cheese or cold-smoked slices with a small layer of fat.
Any way to cook food: you can cook it, steam it or bake it on the grill. The main thing is to do without the use of oil and minimize salt intake.
Examples of compiling a menu for the days of the cycle
For example, consider the menu for the carbohydrate alternation diet. It is not necessary to eat in this way during BUCH - if you don’t like some foods, it’s not forbidden to change them to your favorites. The replacement of one product with another 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 garnish of legumes;
- dinner: fresh vegetable salad with butter, a portion of fish;
- snacks - if you really want to eat, you can afford 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 portion of pasta with low-fat sauce;
- snacks - with a constant feeling of hunger, it is allowed to eat a date or a handful of dried apricots, drink a glass of grape or cranberry juice.
On a temperate day, the menu looks something like this:
- breakfast: porridge with dried fruits and cottage cheese;
- lunch: fish with a side dish of your own taste;
- dinner: meat with salad;
- snacks - nuts, a piece of cutting. You can even afford to eat 20 g of dark chocolate.
Some nuances of the diet
With a diet with carbohydrate alternation, weight is reduced unevenly. On protein days, it leaves faster, on the first mixed days overweight may return. You should not be upset - the diet is designed for a long time, and stable weight loss begins from the 7th day of the diet.
On protein days, the body should be loaded moderately. In mixed - intensity physical activities should be raised.
Shouldn't rejoice fast weight loss and reduce carbohydrate days to one full meal, prepared on the basis of products containing complex carbohydrates.
