The main goal of the protein-carbohydrate alternation (BUCH) diet is to burn fat while maintaining maximum muscle mass. This diet is often used by athletes for drying, although it was not originally intended for them. The protein-carbohydrate alternation diet is based on changing the amount of carbohydrates for effective weight loss and consuming the right amount of protein to maintain muscle.

Diet scheme protein-carbohydrate alternation

This diet is divided into segments of 4 days; the first two days you should eat very few carbohydrates, no more than 0.5 g per 1 kg of weight, but on the contrary, you need to eat a lot of proteins - 3-4 g per 1 kg of weight. The third day is high carbohydrate, you should eat 5-6 g of carbohydrates per 1 kg of weight, while the amount of protein can be reduced to 1-1.5 g per 1 kg of weight. The fourth day is a day with a moderate intake of proteins (2-2.5 g per 1 kg of weight) and carbohydrates (2-3 g per 1 kg of weight).

How protein-carbohydrate alternation works

On the first and second day of the four-day cycle with protein-carbohydrate alternation in the body, glycogen stores are almost completely depleted- it is all consumed by the muscles during this time. But glycogen provides, as a rule, only muscle energy consumption, and the rest of the energy loss (sleep, mental activity, basal metabolism, emotions, etc.) occurs due to the breakdown of fats. By the end of the second day, the body's resources for using fat as an energy source are coming to an end - after all, fat is quite difficult to convert into energy, and it's a pity for the body to reduce its reserves to nothing. If you continue the low-carb period further, then the body will begin to work in emergency mode, trying to save fat in case of a long hunger and breaking down muscle protein for energy, which cannot be allowed. To prevent this from happening, on the third day of the cycle, we give the body a large amount of carbohydrates to take a breather, replenish muscle glycogen stores. Please note that you are not increasing the calorie content of the diet on this day - you are reducing the protein intake, and the amount of fat consumed is practically nullified. The total calorie content of the daily diet remains the same. Such a carbohydrate day affects the body in such a way that it leaves the muscles alone, uses fats as an energy resource by inertia, and sends carbohydrates to the muscles and liver in the form of glycogen. On the fourth day, the process continues, but you slightly reduce the amount of carbohydrates - the purpose of consuming carbohydrates in a protein-carbohydrate rotation is not to obtain energy from them, but in the transformation of their body into glycogen.

For a 4-day cycle, you lose 0.5-1 kg (although this happens with a two-day delay, that is, you can observe the results from the first 4-day cycle in the morning on day 6 of the diet). In the first two days, mostly water will go away. On the third day, the weight will return - this is also mostly due to water. Therefore, you will see a true change in weight only on the 6th day.

Pros and cons of protein-carbohydrate alternation

The undoubted advantage of this diet is that it is not hungry. It "revs up" the metabolism, allowing you to quickly lose weight. Even with a reduced caloric content of the diet, the body cannot adapt to it for quite some time - after all, you are constantly changing the composition of food. The body burns fat and does not touch muscle mass On the contrary, muscle mass increases during exercise. Protein-carbohydrate alternation does not cause discomfort and does not provoke stress. You can make your own menu of protein-carbohydrate alternation according to calorie content, food selection, frequency of meals, you can even create your own cycles - for example, a 6-day cycle of 2 days of each phase, cycle 2 through 1 and others.

The disadvantages of the diet include the insignificant rate of weight loss compared to classical diets, the risk of gastrointestinal disorders and stomach diseases (especially with high acidity) due to the large amount of protein. Also, according to reviews of protein-carbohydrate alternation, it can be difficult to calculate the consumption of proteins and fats during any day of the cycle (for example, if you ate in a cafe or purchased food in a village shop, you will have to figure out their composition “by eye”). However, according to reviews of protein-carbohydrate alternation, with accurate calculations, the diet brings pretty good results.

Protein-carbohydrate alternation menu

Below is sample menu protein-carbohydrate alternation, which you can take as a basis.

Protein days (first and second day of the cycle):

• Breakfast: fat-free cottage cheese without sugar (you can add vanillin, cinnamon);
• Second breakfast: 1 boiled egg and 1 boiled egg white or egg and egg white omelet;
• Lunch: boiled chicken breast, baked tuna or boiled shrimp, green vegetables (a couple of cucumbers or a few cabbage leaves, boiled broccoli);
• Snack: fat-free cottage cheese or yogurt;
• Dinner: boiled chicken breast, kefir 1%.

Carbohydrate day:

• Breakfast: porridge with dried fruits, cereal bread;
• Second breakfast: nuts;
• Lunch: chicken breast with boiled rice or buckwheat or pasta with meatballs;
• Snack: banana, apple, pear;
• Dinner: mashed potatoes with steamed cutlet, vegetable salad.

moderate day:

• Breakfast: oatmeal with kefir 1%;
• Second breakfast: tomato and cucumber salad;
• Lunch: baked chicken breast or fish, garnished with brown rice, buckwheat, pasta or potatoes;
• Afternoon snack: a glass of fruit yogurt;
• Dinner: fat-free cottage cheese with 10% sugar-free sour cream.

The source of proteins with a minimum content of fat and carbohydrates for a diet of protein-carbohydrate alternation can be chicken breast, turkey fillet, low-fat fish (sturgeon, cod, flounder, etc.), seafood, dairy products, soy. The source of carbohydrates on carbohydrate days should be foods containing complex carbohydrates - glycogen will not accumulate in the body if you eat too much sugar. Therefore, choose cereals, cereals, nuts, potatoes, legumes, durum wheat pasta, vegetables, fruits and dried fruits.

On all days of the cycle, try not to eat after 19:00, on a carbohydrate day, drink no more than 1.5 liters of water, protein days- at least 2 liters.

The effectiveness of protein-carbohydrate alternation

This diet should not be followed for longer than 1 month, if necessary, you can repeat it after 1-1.5 months. With strict adherence to the instructions, according to reviews of the protein-carbohydrate alternation, the diet really works - in kilograms, the weight goes away, maybe not as fast as you expected, but fat mass replaced by muscle. Therefore, the loss of volumes and the appearance of a beautiful muscular relief are guaranteed to you.

Effective weight loss can be achieved by monitoring the calorie content of the diet with protein-carbohydrate alternation, while on protein days, consume as little fat as possible, while on carbohydrate days, this amount can be slightly increased. Protein-carbohydrate alternation will not solve obesity problems when a person has 10 or more extra pounds, but it is quite suitable for weight correction by 5-6 kg.

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

It satisfies daily needs human body in all the necessary substances, and the feeling of hunger does not occur. 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.

1. 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.
2. During protein days, the body spends fat stores, thereby contributing to weight loss.
3. On a carbohydrate day, he receives the necessary energy, so the diet does not cause depression and does not contribute to a decrease in performance.
4. Vitamins and minerals are absorbed by the body in full. So the condition of hair, nails and health in general does not worsen.
5. Improves metabolism.
6. 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;
• fruit;
• 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.

1. Nutrition scheme: 1 day mixed (proteins + carbohydrates), 2 and 3 days protein, 4 days - pure carbohydrate.
2. Go in for any kind of sports, as carbohydrates will give the body the energy it needs to do this. Physical exercise They will speed up the metabolic process and help the body digest the huge amount of protein that it receives faster.
3. Portions: for breakfast - 150 gr, for lunch and dinner - 200 gr. Drinks - a glass (250 ml).
4. On carbohydrate days, it is advisable to eat all dishes with bread.
5. Sugar in the protein diet should be absent.
6. You can add salt to dishes, but only slightly.
7. You can’t fry food: stew vegetables, meat, fish, bake, boil or steam.
8. Drink plenty of clean water.
9. Walk outdoors more.
10. Eat at the same time.
11. Sleep at least 8 hours a day.

In order for the protein-carbohydrate alternation within the framework of such unique diet contributed not only to weight loss, but also to improved health and general well-being, you must definitely adhere to these useful tips. The results will also depend on how correctly you can get out of it.

Cryptography. Protein-carbohydrate diet in many sources it 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:

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

But 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 prolonged fasting Be sure to take a break for 1-2 months.

sample menu

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

First day (mixed)

• In the morning: cottage cheese with 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.

This is just an approximate menu of a 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:

1. Soft boil eggs.
2. Boil the breast. Cut into strips.
3. Boil squid. Cut into strips.
4. Mix onion, eggs, mustard in a blender.
5. Fill the salad.
6. 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:

1. Shred the cabbage.
2. Grind it until juice is released.
3. 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:

1. Boil squid and chicken breast until tender.
2. Chop them with chopsticks.
3. Similarly, cut the cucumber, add to them. Mix.
4. Arrange lettuce leaves on a plate.
5. Make a beautiful salad.
6. 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:

1. Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
2. Grind spinach, cook with meat for 10 minutes.
3. Turn the mixture into a puree with a blender, adding milk there in small portions.
4. Sprinkle with spices.
5. 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:

1. Peel vegetables, chop, boil.
2. Add sour cream.
3. Cook until creamy.
4. Season with juice, chopped herbs, seasonings.
5. 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:

1. Boil the fillet.
2. Put the lentils into the broth.
3. After 10 minutes, add chopped vegetables.
4. 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:

1. Make filet nuggets. Hit with a hammer.
2. Beat eggs, mix with flour and spices.
3. Roll breaded nuggets.
4. Bake in the oven until done.

Recipe number 2. Carbohydrate nutrition. Vareniki.

Ingredients:

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

Cooking:

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

1. Soak chickpeas for 12 hours.
2. Boil rice and chickpeas separately.
3. Cut beef into strips.
4. Grate carrots.
5. Stew carrots and beef until half cooked.
6. 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 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.

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

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

Forget that you are on a diet, you just eat differently, you are different, and go on with a normal, fulfilling life. Not on a diet, but on a different diet.

Diet rules are simple:

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

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

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

EXAMPLE NUCLEAR DIET MENU BY DAY

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

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

Do not starve yourself, otherwise the body will begin to form fat literally from the air, do not eat in basins, switch to plates ...

There is a rule!!! Do not eat three hours before bedtime, and nothing more. And the second rule: exclude three products, that is, during the period of active weight loss, completely forget about them, and for those inclined to be overweight, forget forever: sugar, bread and potatoes.

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

Here is the recipe site.

There are many different diets in the world. Some are inactive, others spoil health. There are also those that are recommended by nutritionists and fitness trainers. It is such a nutrition system that is BUCH (protein-carbohydrate alternation). In this system, the main thing is to adhere to the power scheme. It allows you to burn subcutaneous fat rather than muscle mass. Calculate your ideal formula and lose weight without complicated calculations.

Basic principles of protein-carbohydrate alternation

This diet works by alternating. When the body receives more energy than it needs, fat is stored. In the case of illiterate calorie cuts, that is, the use of unreasonable diets, fat does not burn immediately. Nutrients are easier to get from muscle fibers than from fat reserves. And when the body realizes that there is nothing to take in the muscles, only then the hated folds will come into play. That is why girls who are constantly on a diet, even with a small weight, have a large percentage of fat in the body. Muscles burn out, and breakdowns lead to the formation of new reserves.

The BEACH system is remarkable in that it misleads the body. When a person eats with frequent intervals (2-3 hours), then gradually the body ceases to need reserves and parts with them on its own.

On a protein day, the body is under stress, and at the same time receives enough elements to maintain muscle fibers. We have to get rid of the accumulated. Then the thought creeps in that difficult times have come and you need to save fat depots, but carbohydrate days are coming. The body begins to understand that the hungry days have receded and you can not slow down the metabolism. Here again, protein dishes come into play. Thanks to this system, we deceive the body, and it does not have time to slow down the metabolism, but burns subcutaneous fat. The advantage is that such a scheme helps the muscles develop, and not go to feed our body.

BEACH diet plan

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

• Day 1: Introduce protein into the diet. We count 3 gr. per 1 kg of the desired weight. Let's say that you need to be attentive to your weight. Usually, the ideal weight is minus 110 for women and minus 100 for men. Less weight can lead to poor health. Let's say the desired weight is 60 kg, then you need about 180 grams of protein, but at the same time, watch out for fats. They should not be more than 20-30 gr. This data is not multiplied by kilograms. These are the final numbers;
• Day 2: also protein;
• Day 3: Add carbs and cut back on protein. 4 gr. carbohydrates per 1 kg. Take the same weight, then you will have to eat 240 gr. carbohydrates. Protein - 1.5 gr., That is, according to our weight 90 gr;
• Day 4: moderate. Can you tell the day proper nutrition. Below are examples.

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

What can you eat while on a diet and what can not?

You must adhere to the permitted list. Yes, protein foods contain few calories, but they have fats that should be limited to 0.5 grams. per 1 kg ideal weight. Therefore, fatty foods are excluded. Do not lean on sugar on carbohydrate days. It has already been proven that it has a bad effect on our body. Starchy vegetables are also prohibited. Starch delays weight loss.

List of allowed and prohibited products

BUCH offers small lists of allowed foods, but you won't have to go hungry. For example, the amount of protein needed per 60 kg is calculated above, we translate this protein into grams of chicken breast. It turns out that on a protein day you need to eat 700 gr. boiled chicken breast without skin, and more vegetables.

• protein foods should not be fatty. Suitable for use: skinless chicken breast, lean meat,
  low-fat cheese and cottage cheese, seafood and fish, eggs;
• carbohydrates should be complex. You can take fast ones, but it is better to limit them. You can: cereals, pasta from durum wheat, beans, wholemeal flour;
• vegetables should be eaten during the entire diet. Allowed: eggplant, zucchini, cucumbers, any greens, pumpkin, pepper, onion, cabbage;
• mushrooms;
• fruit;
• dried fruits;
• berries;

Quite a large list. You need to limit salt to remove excess water. You can cook in different ways, but boiled or steamed is better. You can't fry in oil. Foods high in sugar are prohibited: cake, ice cream, sweets, cookies, etc. Starchy vegetables and fatty foods are also excluded. You can add a spoonful of oil for salad dressing, but it is worth using olive or linseed oil.

Sample menu for the week

A week of diet will help to lose from 0.5 kg to 4, depending on the initial weight. You need to understand that muscles are much heavier than fat, and weight may not go as well as volumes. It is better to remove the scales, and get a centimeter.

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

Monday

Tuesday

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

Wednesday

• breakfast: prepare a bowel scrub. Recipe below;
• for a snack, you can take any fruit. At this time they eat for breakfast fast carbohydrates if already impossible without it;
• lunch will be buckwheat porridge and vegetable salad;
• fruit for a snack;
• protein dinner: omelette of 4 eggs without yolks.

Thursday

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

Friday

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

Saturday

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

Sunday

• breakfast: scrub;
• snack: banana;
• lunch: baked potatoes. You can add a salad of fresh vegetables;
• snack: buckwheat and brush salad;
• dinner: egg white omelet.

Grams are not listed because each person will have their own formula. Approximately in one step 200-350 gr.

Menu for 21 days

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

Days of the week	Breakfast	Dinner	Dinner	Snacks
1) Protein day	Fat-free cottage cheese	Fish baked with vegetables	Protein omelet	1. A piece of fish. 2. A couple of vegetables.
2) Protein day	Grilled veal, vegetables	Chicken with cabbage salad	Curd 0%	1. Eggs. 2. Boiled squid.
3) Carb day	Barley porridge on the water	The vinaigrette	Omelet in the oven	1. Orange.
4) Mixed day	Scrub	Seafood pilaf	Boiled chicken breast	1. Apple. 2. Stewed vegetables.
5) Protein	Fried fish without oil	Chicken breast and green beans	Skim cheese	1. Baked vegetables.
6) Protein	Omelette	Fresh vegetable salad and seafood	Baked fish	1. Curd 0%. 2. A piece of low-fat cheese.
7) Carbohydrates	Durum macaroni	Vegetable stew	Boiled chicken breast	1. Grapes. 2. Peach.
8) Mixed	Millet porridge, boiled eggs	Buckwheat, lettuce, veal	Omelette	1. Apple. 2. Vegetable salad
9) Protein	Grilled fish, Brussels sprouts	Omelet with vegetables	Curd 0%	1. Egg whites. 2. Boiled shrimp.
10) Protein	Chicken breast in the oven with vegetables	Curd 0%	Beef boiled with herbs, cucumbers	1. A piece of fish. 2. Egg whites.
11) Carbohydrates	Buckwheat porridge on the water	Oatmeal with fruits	Curd 0%	1. Peach.
12) Mixed	Scrub	Durum pasta, salad, chicken breast	egg omelet	1. Grapefruit. 2. Shredded cabbage with lemon juice
13) Protein	Roast veal without oil	Steamed fish cakes with cabbage	Boiled chicken breast, green beans.	1. Eggs. 2. A couple of vegetables.
14) Protein	Omelette	Chicken with eggplant	Pumpkin with chicken breast	1. Fish. 2. Curd 0%.
15) Carbohydrates	Buckwheat with vegetables	Vegetable soup	Barley with fresh vegetable salad	1. Banana. 2. Orange.
16) Mixed	Pilaf with seafood	Vinaigrette with fish	Skim cheese	1. Eggs.
	Steamed beef with greens	Chicken breast baked with cauliflower	Omelet in the oven	1. Fish. 2. Vegetable mix.
18) Protein	Fish baked with carrots	Chicken with pumpkin	Curd 0%	1. Eggs. 2. A piece of cheese
19) Carbohydrates	Barley porridge on the water	Buckwheat with carrots.	Vegetables with eggs
20) Mixed	Scrub	Chicken with Mixed Vegetables	Fish soup	1. Curd.
	boiled chicken	Omelette	Cottage cheese	1. Fish. 2. String beans.

The ratio is exemplary. Everything is selected in particular to the body. Look, if you feel discomfort after some food, then you should remove it from the menu.

Recipes for complying with BUCH

Simple and tasty recipes for every day, subject to protein-carbohydrate nutrition.

Scrub for the intestines

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

Pour water over oatmeal, add nuts. We eat. In the original, there is honey, but it is prohibited on BUCH.

Baked fish

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

• whole fish, about 300-400 gr.;
• garlic - 2-3 cloves;
• spices.

Look, be careful with the spices. It is better to use a minimum of them, or refuse.

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

The fish is dietary, but you need to choose low-fat varieties.

Baked chicken breast with vegetables

Just a baked breast is dry, so you need to bake with vegetables. They will keep the hen under a fur coat. The meat will be tender and juicy.

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

Cooking method:

1. Let the chicken soak overnight.
2. Spice with spices in the morning.
3. Squeeze the garlic and rub it on the chicken too.
4. Refrigerate for 30-60 minutes.
5. We cut vegetables into cubes, or into slices.
6. Put the vegetables on the foil, then the chicken on top, then the vegetables again.
7. In the oven for 40-60 minutes at a temperature of 180⁰.

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

boiled beef

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

It is better to do without spices, and add only a lot of greens.

1. Rinse the meat thoroughly and cut off visible fat.
2. Pour in the meat and let it boil.
3. We take off the foam.
4. We send the greens to the pan.
5. Cook until fully cooked.
6. When serving, add greens.

Meat is best combined with vegetables and salads.

Vegetable soup

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

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

All this needs to be cooked, and then kneaded in a blender until a homogeneous porridge. hearty and diet recipe. Any meat can be added. Use low-fat broth or water for cooking.

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

Side effects

You need to drink plenty of water, otherwise the body will become contaminated with elements of the decay of meat products. This may result in:

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

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

Protein-carbohydrate alternation - This is a diet during which the body is forced to burn the glycogen reserve, that is, to process the fat layer stored by it as an “extreme case” into energy.

While following the BUCH diet - this is what this diet is called - muscle tissue does not become depleted and does not disintegrate, a beautiful figure is formed.

Pros and cons of BUCH

The positive aspects of the protein-carbohydrate alternation diet include the following aspects:

• The body does not get used to the daily calorie content of incoming products and does not make reserves;
• 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.

Change your diet drastically and increase physical exercise only healthy people can. 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.