Products for a protein-carbohydrate diet. Protein-carbohydrate alternation for fat burning

Is it possible to lose extra pounds without being tormented by hunger? How to lose weight quickly without losing muscle tone and healthy looking skin? This question is asked every minute by millions of unfortunate people who have lost faith in short-term diets and are tired of watching how, after torment and suffering, hated fat quickly returns to its place. But, nutritionists have found a way out of this walking in circles by proposing a nutrition system based on the alternation of familiar foods. This diet, dubbed the protein-carbohydrate diet, saves you from the eternal struggle with dissatisfaction with your appearance, while leaving people full and happy.

Diet of carbohydrate-protein alternation: How the protein-carbohydrate nutrition system appeared.
This excellent weight loss method, accessible to everyone, was developed by a world-respected nutritionist from the USA, James Hunter. The world-famous diet has become thanks to professional athletes, whose main task was to keep a normal weight without sacrificing muscle mass. And it is protein-carbohydrate nutrition, as well as possible, contributes to this. As a result, an army of athletes and active lifestyle enthusiasts popularized this innovation all over the world in the shortest possible time.

With the filing of bodybuilders, the alternation of protein-carbohydrate foods has become very popular among a wide verst of the population. To satisfy everyone who wants to lose weight, variations of this diet began to appear, taking into account the wishes and requests of ordinary people. Many eminent nutritionists began to introduce their innovations and create a lot of new options based on the standard protein-carbon principle, such as the Malisheva diet, known in our homeland. And even each of you can easily develop your own, unique diet, taking into account your weaknesses and tastes, which suits your lifestyle and the individual characteristics of your body. The main thing is to understand how the basic principles of this technology work.

The main principles of protein-carbohydrate nutrition

The basic principle of this system is the alternate use of carbohydrates and proteins. Thanks to this, the body begins to burn stored fat with great intensity and just as easily cope with carbohydrates. The advantage of this weight loss system is that weight loss does not entail a reduction muscle mass, the appearance of stretch marks and flabbiness of the skin. On the contrary, day by day the figure becomes more athletic and toned, while the skin retains its elasticity and healthy beautiful appearance.
It should be noted that the protein-carbohydrate alternation will not only allow you to acquire the desired shape in the shortest possible time, but also prevent the return of hated body fat. Also, such food will save nervous system from excessive irritability and bad mood, which cause habitual diets, starving.

Carbohydrate-Protein Rotation Diet: The following dietary regimen is recommended for this diet.
The first day is symbolically called mixed. Eat foods that contain proteins and carbohydrates;
the next two days - mostly protein products;
one day we allow ourselves carbohydrates.
Then the alternation of two protein days with one carbohydrate day continues. Of course, kilograms are actively lost during the period of protein nutrition, but the consumption of carbohydrates is a necessary stage for the normal functioning of the body, therefore it cannot be neglected, even if it slows down the process of weight loss. Eating protein alone can be harmful to health and cause many dangerous diseases. In addition, a lack of carbohydrates leads to stress, depression and nervous breakdowns, which significantly impairs the quality of life. If you combine products correctly, then the diet becomes very rich and varied.
BUCH (protein-carbohydrate alternation) has many positive reviews on the Internet from satisfied people who have coped with overweight without much suffering, without forcing yourself to starve and without exhausting yourself with physical exertion. They are self-confident and are not afraid of a quick return of kilograms.

Diet of carbohydrate-protein alternation: Menu of the BEACH program
Getting rid of excess weight with a protein-carbohydrate diet is a gentle and completely harmless process. Fat disappears gradually and does not return again. The result largely depends on starting weight losing weight. For example, people weighing more than 100 kg can lose more than 8 kilograms in 14 days without straining.
So, an example of a protein-carbohydrate menu for a week:
Monday (mixed meals):
breakfast: a glass of kefir and oatmeal;
lunch - boiled or better steamed fish, buckwheat or mashed potatoes;
dinner - vegetable stew with turkey meat, tea (preferably green)
at night - kefir.

Diet of carbohydrate-protein alternation: Tuesday (protein day):
breakfast - a few slices of cheese, 1 boiled egg, coffee without sugar;
lunch - baked or grilled chicken with lentils;
dinner - boiled fish, coleslaw, herbal tea.

Protein alternation diet: Wednesday (protein day):
breakfast - cottage cheese with kefir or low-fat yogurt;
lunch - steam cutlets, fresh vegetable salad;
dinner - cottage cheese, fruits (not preferably bananas and grapes), tea without sugar;

Diet for Thursday (carbohydrate diet):
breakfast - croissant, 1 banana, coffee (can be sweet);
lunch - borscht with a slice of bread or porridge with meat, tea, dessert;
dinner - rice pilaf, salad, orange juice.

Friday diet (protein menu):
breakfast - cottage cheese casserole, coffee without sugar;
lunch - baked fish, cabbage and carrot salad;
dinner - grilled meat with stewed or boiled vegetables, rosehip broth.

Saturday (second protein day):
breakfast - scrambled eggs, black coffee;
lunch - turkey meat, fresh vegetables,
dinner - white fish cutlets, beetroot salad, herbal tea.

Sunday (carbohydrate diet):
breakfast - muesli with yogurt;
lunch - fish soup with bread, boiled potatoes or mashed potatoes with meatballs, fresh vegetable salad;
dinner - cabbage rolls, tea (can be sweet)

Carbohydrate protein diet menu

From Monday, we continue to move in a circle, alternating 2 protein and one carbohydrate day. It must be remembered that it is absolutely not necessary to force yourself to eat foods that you cannot tolerate, or, even more so, those that can cause you allergic reactions. For example, you can replace fish dishes with meat ones, without fear of not achieving the desired result.

You can swap dishes or cook something else, but the ingredients must comply with the principles of the diet. You can also have a snack if the feeling of hunger between meals becomes completely unbearable. For example, on a protein day, you can additionally afford a glass of kefir, and on a carbohydrate day, even a bun.

It is very important to adhere correct mode nutrition. It is advisable to have breakfast about half an hour after you wake up. It is strongly not recommended to skip lunch, as this is the main meal of the day. You should also not add it to dinner. The last meal of the day is best done at least 2 hours before bedtime.

Protein carbohydrate diet for weight loss
This scheme of protein-carbohydrate alternation is classic and quite sparing. Nowadays, on the Internet you can find many options for the BEACH diet. Often there is a different order of alternation of protein days with carbohydrate days, for example, you can find a menu in which 5 protein days and 2 carbohydrate days alternate, or after three protein days there is one carbohydrate and one hanging. Whichever option you choose, it will work great. It all depends on your habits, taste preferences and characteristics of your lifestyle. All combinations will bring the desired result, if you diligently follow this system.

Diet from Dr. Malysheva
Another author's version of the protein-carbohydrate diet was developed by TV presenter of health programs Elena Malysheva. Her diet plan will help you lose more than 6 kilograms in 10 days, but you should use such a diet only in emergency cases. For example, if you are preparing for a wedding or some other celebration, you will quickly acquire the desired shape. But the doctor of medical sciences and a doctor by education, Malysheva and her colleagues, warn that the frequent use of this technique can negatively affect general condition health. Do not abuse this unloading diet, and you will always be satisfied with your figure and will have excellent health.
The diet itself is designed for 10 days, where one day of eating protein foods alternates with one day of carbohydrates. It also provides for the complete rejection of various spices and seasonings, including salt. Such restrictions will allow you to burn fat faster.

Elena Malysheva's diet menu
Protein day:

1. drink a glass of warm water on an empty stomach;
2. for breakfast - 1 boiled egg and some greens (green vegetables, lettuce, parsley, dill);
3. further meals - boiled chicken 700-800 g. Cook the chicken without salt, wash off the remaining fat with water, remove the skin.
Carbohydrate day - we eat only the salad "Brush" (6-8 meals per day). Last appointment no later than 7 pm

The recipe for a miracle salad "Brush".
The name of this salad is very symbolic. Its action on gastrointestinal tract can be safely compared with the action of a brush, which will clean out all the harmful toxins and toxins that we do not need. Raw vegetables such as cabbage, carrots and beets are used exclusively for its preparation. The secret of the salad is in its ingredients. Half a kilogram of each of them must be grated or finely chopped, carefully squeezed out so that the juice stands out and then season with lemon juice.

If you have an allergy or intolerance to one of the ingredients, then you can safely replace it with any other vegetable, except for the final potato, which contains a lot of starch and will significantly slow down the process of burning extra calories. It is also necessary to drink at least 1.5 - 2 liters of pure water per day.

Now, having familiarized yourself with the possible options for diets based on protein-carbohydrate alternation, you can safely choose what is right for you and start putting your figure in order without starvation and exhausting workouts.

Diets based on the alternation of protein and carbohydrate diets (BUCH diet) are designed for intensive weight loss due to body fat. The protein-carbohydrate diet for weight loss in various versions is widely used by athletes involved in bodybuilding for the so-called "drying", aimed at reducing the subcutaneous fat layer, which allows not only to lose weight, but also to improve muscle definition and body expressiveness.

Along with such specific goals, the BEACH diet is also used to reduce body weight (for weight loss). At the same time, with such a nutrition system, the body uses mainly fats for energy, avoiding weight loss due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.

Detailed description of the BEACH diet

The BEACH diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. In this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy is generated due to non-carbohydrate components - mainly glycerine, pyruvic And lactic acid, fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (fat burning) is accelerated.

After a two-day protein diet, glycogen stores in the body are exhausted and to prevent use as a "metabolic fuel" amino acids(protein) it is necessary to replenish glycogen stores in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to replenish the required amount of glycogen in the body in one day, on the fourth day a mixed diet is prescribed, which provides for a more moderate carbohydrate content in combination with a physiologically normal protein content. Further, the protein-carbohydrate cycle is repeated.

The scheme of one cycle of the BEACH diet - two days of a diet with the use of mainly proteins + one day of a high carbohydrate diet + one day of a mixed diet:

The first two days - the amount of protein in the diet at the rate of 3-3.5 grams / kilogram of your optimal (given) weight. That is, if your weight is 65 kg, and you want to lose weight up to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days at the level of 25-30 g / day and fat - up to 25-30 g.
The third day - the protein content in the diet is reduced to 1-1.5 g / kg, and the carbohydrate content - to 6 g / kg of the desired weight. At the same time, calories daily ration the food of the previous two days should be maintained.
Fourth day - proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) should be present in approximately equal proportions in the diet. Fat content at the level of thirty grams / day.

Fundamentally important for the BEA diet is the total calorie content of the daily diet, which, depending on the level of physical activity, should be at the level of 1200-1500 kcal.

The duration of such a diet should not exceed one month (7-8 cycles). This is due, on the one hand, to the imbalance of the diet, and on the other hand, the appearance of the “plateau” effect after this period of being on the BEA diet (cessation / slowdown in weight loss), due to the adaptation of the body to this type of nutrition.

To speed up metabolism and better exchange substances food should be fractional (5-6 times / day). The amount of free liquid is 1.5 - 2.0 l / day. The amount of salt should be reduced, and the use of salty foods should be limited.

Cooking is recommended by dietary methods of food processing - steamed, boiled, baked, stewed. Frying food is not allowed. An important condition for the effectiveness of this diet is the mandatory adequate physical activity, especially on protein days, when the content glycogen in the body is low and metabolic processes of intensive fat burning are launched. Especially useful are power loads and dynamic exercises (jumping rope, cycling), which stimulate metabolic processes.

Other BEACH diet schemes have also been developed:

2 protein days + 2 carbohydrate days + 2 mixed days;
3 protein + 1 day carbohydrate + one day mixed;
5 protein days + 2 carbohydrate days.

Microcycles with a large number of protein days are also suitable for gaining muscle mass, which will grow, but body fat, while it will decrease. The most important condition for such a result is high power loads. However, the best option is a cycle with 2 protein days, since an increase in the number of days with a protein diet is more difficult for the body to tolerate. Getting out of the BEACH diet is easy. To do this, after the end of the diet after the last mixed day, eat for another 5-7 days according to the diet of the mixed day and switch to your usual diet.

Approved Products

The basis of the diet of the BEACH diet is:

On protein days - low-fat varieties of red meat (veal / beef), rabbit / poultry meat (chicken, turkey), skinless, river / sea fish (pike, cod, hake, trout, perch flounder, salmon), seafood, fat-free cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flaxseed).
From fats - vegetable oils of the first pressing, red fish, fish fat, nuts. In small quantities, cucumbers, garden greens, tomatoes, cucumbers.
On high-carb/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onion, eggplant, celery stalks, lettuce, green beans, olives), unsweetened fruit (bananas/grapes in the morning), durum wheat pasta, whole grain/partially in-shell cereals (barley/oatmeal and wheat porridge, buckwheat kernels , brown rice), whole grain bread. Fats are the same products as in the diet of protein days. As proteins, for dinner - in small quantities, meat or fish.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
peas	6,0	0,0	9,0	60
green peas	5,0	0,2	13,8	73
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
iceberg lettuce	0,9	0,1	1,8	14
tomatoes	0,6	0,2	4,2	20
beans	7,8	0,5	21,5	123
green beans	2,8	0,4	8,4	47
lentils	24,0	1,5	42,7	284
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
flax seeds	18,3	42,2	28,9	534
Cereals and cereals
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
millet porridge	4,7	1,1	26,1	135
brown rice	7,4	1,8	72,9	337
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
whole grain bread	10,1	2,3	57,1	295
Dairy
fermented baked milk	2,8	4,0	4,2	67
Cheese and cottage cheese
cottage cheese	17,2	5,0	1,8	121
Meat products
boiled beef	25,8	16,8	0,0	254
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
bacon	23,0	45,0	0,0	500
Sausages
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
boiled chicken breast	29,8	1,8	0,5	137
turkey	19,2	0,7	0,0	84
Eggs
soft-boiled chicken eggs	12,8	11,6	0,8	159
Fish and seafood
seafood	15,5	1,0	0,1	85
herring	16,3	10,7	-	161
Oils and fats
vegetable oil	0,0	99,0	0,0	899
linseed oil	0,0	99,8	0,0	898
Soft drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly or partially restricted products

The following foods are excluded from the BUCH diet:

fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
sugar and products containing it - sweets, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
it is not allowed to use potatoes in any form, pastries, whole / diluted milk, wheat bread, crackers, cakes, gingerbread, waffles, non-whole grain porridge;
sweet sour-milk and fatty dairy products;
sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeinated products;
alcohol and carbonated drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried potato	2,8	9,5	23,4	192
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
Fruits
figs	0,7	0,2	13,7	49
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Cereals and cereals
corn grits	8,3	1,2	75,0	337
Flour and pasta
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
Dairy
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
fruit yogurt 3.2%	5,0	3,2	8,5	85
Meat products
fatty pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
w/smoked sausage	28,2	27,5	0,0	360
sausage with/dried	24,1	38,3	1,0	455
Bird
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
fried fish	19,5	11,7	6,2	206
smoked fish	26,8	9,9	0,0	196
canned fish	17,5	2,0	0,0	88
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Soft drinks
bread kvass	0,2	0,0	5,2	27
cola	0,0	0,0	10,4	42
coffee with milk and sugar	0,7	1,0	11,2	58
pepsi	0,0	0,0	8,7	38
energy drink	0,0	0,0	11,3	45
Juices and compotes
compote	0,5	0,0	19,5	81
grape juice	0,3	0,0	14,0	54

* data are per 100 g of product

Protein-carbohydrate diet menu (Meal mode)

The BEA diet menu for each day is built taking into account the alternation of protein and carbohydrate days and the prevailing diet on a given day of the microcycle. The basis of the protein-carbohydrate alternation diet menu are:

On protein days - products containing high-grade, easily digestible animal proteins: dietary types of red meat (boiled beef / veal) and poultry (chicken breast, rabbit meat, skinless white turkey meat), lean fish (pike, cod, hake, trout, perch flounder), chicken / quail eggs (yolk - 2 per day, protein is not limited), low-fat cottage cheese and cheese, seafood, kefir; vegetable proteins - soy products, legumes, nuts (in limited quantities due to the high fat content).
On a carbohydrate day - it is preferable to eat foods containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas / grapes in the morning), durum wheat pasta, cereals (except corn), preferably whole grains / partially preserved shell (buckwheat, core , brown rice, barley/oatmeal), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create conditions for the vital activity of normal intestinal microflora, normalize motor function intestines, adsorb cholesterol/toxic compounds and provide a relatively stable and long-term saturation. At the same time, it is forbidden to use sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, condensed milk.
As fats, it is allowed to include in the diet only foods containing unsaturated fats - red fish, fish oil, cold-pressed vegetable oils, flax seeds, nuts.

On the protein days of the microcycle, it is impossible to completely refuse plant foods, since there is a high risk of gastrointestinal disorders. These days, along with protein foods, it is recommended to consume fresh cucumbers, garden greens, lettuce, and tomatoes in small quantities. In extreme cases, you can replace the intake of plant foods with a tablespoon of fiber before meals. In addition, the lack of plant foods and dietary fiber during protein periods is the reason for the lack of intake of a number of vitamins / minerals into the body, which can be compensated by taking tablets of various vitamin-mineral complexes - Unicap, Vitrum, Multitabs, Complivit, Vitamax.

It is important not to forget that dinner on all 4 days of the cycle should be protein, that is, on carbohydrate / mixed days, it is better to distribute carbohydrates in the first half of the day, and end the day with protein food. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body on protein days. Various kinds of snacks with seeds / nuts are not allowed, otherwise the process of losing weight will slow down. The menu for the week of the BEACH diet is not given here, since it is optimal to make it for one microcycle, and already make meals for the week according to it.

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

A menu for a month or longer is compiled by dialing 7-8 microcycle diets. Recipes for the BEACH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and culinary skills.

Contraindications

Diseases of the stomach and intestines gastritis, ulcer, enteritis/colitis), kidney failure, chronic constipation, obesity 3-4 degrees, diseases of the cardiovascular system, age up to 18 years, elderly age, gout, period pregnancy/lactation, endocrine/infectious diseases.

Advantages and disadvantages

BEACH diet, reviews and results

Reviews of the BEACH diet vary significantly: from complete delight to its rejection. Perhaps this is due to the need for self-discipline and careful monitoring of the caloric content of the diet. Some negative feedback driven by the need strength training, which does not suit everyone, especially those who are far from playing sports.

“... After the second birth and the period of breastfeeding, I gained almost 8 kilograms of excess weight. I tried two diets, but the weight quickly recovered. Accidentally came across information about the diet of alternating protein and carbohydrate days. In addition, they were inspired to try this food system by examples and good feedback thinner. Well, since I was professionally engaged in fitness before marriage, I decided that this was mine. The diet was easy, and against the background of 3 single sessions a week in the gym, I managed to reduce weight by 5.8 kg. Very satisfied. After a short break, I will have another monthly session”;
“… the BEACH diet, in my opinion, is a great way to lose weight. I have been practicing this diet for 3 years, usually in spring and autumn for 28 days. I tolerate such food well, the feeling of hunger is practically absent. During this period, I actively do gymnastics, I run. The difficulty is only in the need to calculate the amount of proteins and carbohydrates in the diet”;
“... The diet does not work! I sat on the BUCH for 1.5 months, but the weight decreased by only 2.4 kg. At the same time, especially on protein days, there was a strong appetite, although in the description of the diet, it is said that the diet is tolerated quite easily. In general, I didn’t like the diet and I don’t recommend it to anyone. ”

Diet price

The Butch diet includes affordable, inexpensive foods. The average cost of food products in various options for protein, high-carbohydrate and mixed diet menus for a week ranges from 1500-1600 rubles.

NOTE! Information about diets on the site is a general reference, collected from publicly available sources and cannot serve as a basis for making a decision on their use. Before using the diet, be sure to consult a dietitian.

BUCH is a short, sonorous abbreviation for a scheme diet food, which is actively used by athletes during the drying period. Indeed, the direction of the fat-burning effect is quite consistent with the biting name, since such a diet is designed for isolated depletion of subcutaneous fat while maintaining muscle mass. The subject of today's conversation was the "BUCH" diet: menu for the week, reviews and ways to make a long-term diet.

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General points in the preparation of the diet

The effectiveness of this diet is based on an understanding of the biological mechanisms that lead to weight loss due to fat stores. To do this, the nutrition program is based on the alternation of 3 successive stages:

protein stage. Every meal consists of foods high in protein. At this stage, it is permissible to include fresh or stewed vegetables in the diet, avoiding any dishes with a carbohydrate component. The duration of the protein stage is from 2 to 5 days, depending on the degree of physical activity of the person. If you are not working on building muscle in the body, but simply trying to lose weight while maintaining muscle, stick to the protein phase for 3-4 days. During this time, the body will use up all the available reserves of carbohydrates and start the process of burning fat - lipolysis.

Carbohydrate stage - lasts only one day, and is aimed at partial replenishment of glycogen stores. This is done in order to prevent a slowdown in metabolism, and to avoid the “plateau effect” known to everyone who is losing weight, i.e. stopping weight loss. The basis of the diet on this day will be sources of slow carbohydrates (cereals, muesli, durum wheat pasta) and fruits.

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The mixed stage is one day long. It is also aimed at stabilizing metabolism, and is a proper, balanced diet, in which all nutrients (proteins, fats, carbohydrates, fiber) are present in a physiological ratio. In case the BEACH diet is chosen, the menu for a month will contain from 4 to 8 mixed days.

For those who have chosen a protein-carbohydrate alternation, the menu at all stages must meet a number of general requirements:

The calorie content of the diet should be 15-20% less than the norm for this person. Your individual norm, taking into account weight, age, height and degree of physical activity, can be calculated using online calculators or manually, using the Mifflin-San Geor formula.

Make the menu for BEACH in such a way that breakfast and lunch are the most nutritious, and in the afternoon all meals are light.

Nutrition should be fractional, with the number of meals 5-7 times a day. Most often, a second breakfast and an afternoon snack are added to the standard three meals a day, sometimes a light snack before bedtime.

Since the BEACH diet menu is only partially balanced, it cannot provide a full supply of micronutrients, so take care of taking a vitamin-mineral complex.

The drinking regimen is standard - 1.5-2 liters of fluid per day, but it is this that is often overlooked by losing weight girls.

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Count right!

If the BEACH diet is chosen for weight loss, the menu for girls weighing 60 kg with a height of 170 cm and playing sports 3 times a week is calculated based on a calorie content of approximately 1500 kcal. Each extra 10 kg of weight is added to the optimal calorie content of 100 kcal / day.

BUCH: protein day, menu in 7 options

Protein day provides enough scope for imagination, because the range of products that can be used on this day is diverse. With a 3 protein day meal plan, carbohydrate and mixed, each month will have a total of 18 protein days. This means that 7 variations are enough for each of them to be used no more than 2-3 times a month. So your diet cannot be called monotonous, and if you take the initiative, then any restaurant will envy such a menu for a BEACH for a week.

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Protein-carbohydrate alternation: menu for the week, protein stage table

Once again, focus on the fact that the BUCH menu for the week is not suitable, since it consists only of protein days, which should not go more than 5 days in a row. The diet of protein-carbohydrate alternation (menu on protein days) is quite diverse, but with a clear lack of B vitamins, so be sure to take vitamin complexes. You can take as a basis products from the above dishes, and cook according to the recipes that you like best. The main thing is that the composition does not include high-carbohydrate components.

BUCH: carbohydrate day, menu in 4 options

Despite the promising name, these days have nothing to do with sweets and sugars. The diet will be based on slow carbohydrates, the breakdown of which occurs gradually, so that the feeling of satiety remains for a long time. Nevertheless, you still treat yourself to sweets, because at this stage of the carbohydrate alternation diet, the menu contains fresh fruits and dried fruits.

If the BEACH diet is chosen for weight loss, the menu for the week will include 1-2 carbohydrate days, depending on the duration of the protein phase. It follows from this that the given 4 daily sets of dishes will be enough so that each of them does not repeat more than twice a month.

Meals "BUCH" mixed days menu

The most enjoyable stage in which nutrition will be balanced and correct. On this day, you can even afford a piece of chocolate as a reward. Do not be afraid, this will not affect the figure, but the probability of abandoning the target halfway will significantly reduce.

Diet: alternation of protein and carbohydrate days, menu-table of mixed days:

If a protein-carbohydrate alternation is chosen as the nutrition scheme, the menu for the week contains practically no dishes that involve frying. For those who do not like steam cutlets, a grill pan will come to the rescue, minimizing the contact of the product with oil during frying.

Now you are well aware effective method burning - the "BUCH" diet, the menu for every day for which is discussed in detail in this article.

A diet with protein-carbohydrate alternation is gaining more and more popularity among athletes and just people who want to lose weight without harm to health and always keep themselves in shape. The BEACH diet takes into account the peculiarities of human metabolism and allows you to get rid of excess fat while keeping the muscles toned. The alternation of meals rich in proteins or carbohydrates allows the body not to experience stress during the diet, so the risk of breaking loose and not completing the cycle is reduced to zero.

How protein-carbohydrate alternation promotes weight loss

A diet based on protein-carbohydrate alternation is one of the most effective, because it takes into account the metabolic processes occurring in the body. The basis of the diet is the alternation of days during which you can eat only protein foods or only foods high in carbohydrates. The result will be noticeable in a few days.

During protein days, the level of carbohydrate intake decreases significantly, the body begins to consume glycogen contained in the muscles and liver. This leads to the breakdown of adipose tissue and weight loss.

So that the body does not experience stress, the level of carbohydrates does not fall to a critically low level, the destruction of muscle tissues does not begin, carbohydrate days are created. They contribute to obtaining additional energy, including from the breakdown of adipose tissue.

An approximate schedule of protein-carbohydrate alternation is as follows:

2 protein days, during which the body begins to actively consume glycogen from the liver and break down fats to maintain energy;
a carbohydrate day, during which the supply of glycogen is partially replenished, this prevents the body from falling into a state of stress and starting to destroy muscles;
protein-carbohydrate day, during which all processes in the body return to normal;
course repetition.

Nutritionists advise following a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.

In addition to the classic, there are other popular protein-carbohydrate alternation schemes:

2 protein + 2 carbohydrate;
2 protein + 1 carbohydrate;
3 protein + 1 carbohydrate + 1 protein-carbohydrate;
2 protein + 2 carbohydrate + 2 protein-carbohydrate.

A significant restriction of the caloric content of foods consumed during the day on this diet is not required. Women are advised not to exceed 1200 calories, men - 1400. It is important not to reduce physical activity and exercise regularly.

An approximate scheme of a protein-carbohydrate diet

During a protein-carbohydrate diet, it is necessary to follow the rules of fractional nutrition - at least 5 small meals a day. It helps speed up the metabolic processes in the body.

Subject to the classical scheme of protein-carbohydrate alternation, the menu for 4 days will look like this:

day 1: consumption a certain amount proteins at the rate of 3–4 g of protein per 1 kg of desired weight; consumption of no more than 25 g of carbohydrates and 30 g of fat per day;
day 2: repetition of day 1;
day 3: consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; fat intake is also limited to 30 g;
day 4: consumption of 3 g of protein and 3 g of carbohydrates per 1 kg of desired weight; fat intake remains the same.

From the fifth day the cycle repeats. During the two protein days, it is recommended to carry out the most active workouts: strength exercises, cardio. Separate deviations from the scheme, if the main one is ineffective, are negotiated with a dietitian.

What foods are allowed on the BEACH diet?

If you follow a protein-carbohydrate diet, you should give preference to boiled, baked and stewed dishes, as well as steamed food. Fried food is not recommended. You should limit the amount of salt and hot spices consumed - although you should not completely exclude them from the diet.

The following products are allowed for consumption on protein days:

beef;
chicken fillet;
turkey;
lean fish;
low-fat "milk" - kefir, cottage cheese, natural yogurt;
boiled eggs (but no more than 2 yolks per day);
cucumbers (no more than 2 pieces) and greens;
a handful of nuts.

Allowed foods on protein days - gallery

On carbohydrate days, the following foods are allowed:

oatmeal;
buckwheat;
fresh vegetables;
apples;
whole wheat bread;
bitter chocolate and honey in small quantities.

Allowed foods on carbohydrate days - gallery

Foods that are prohibited on the BEACH diet:

sugar and sweeteners;
sweet fruits;
Wheat flour;
fatty meat and fish;
alcohol;
fast food.

Forbidden foods for a diet - gallery

Sample menu for four days BUCH

Since the four-day protein-carbohydrate alternation scheme is considered the classic and most effective, the diet menu is calculated exactly for 4 days.

The cycle should be repeated for a month. If you prefer other BEACH diet plans, just adapt the menu for them. For example, you can follow a diet for 21 days. In this case, the cycle "2 protein days + 1 carbohydrate" must be repeated 7 times.

Days #1-2 (Protein)

The menu for the first two days will look like this:

breakfast: steamed omelette of 4 proteins and 2 yolks, cucumber and greens salad seasoned with lemon juice, unsweetened tea or coffee;
lunch: protein cocktail on low-fat milk or 100 g of low-fat cottage cheese;
lunch: baked chicken fillet with grapefruit slices;
afternoon snack: 100 g of beef stewed with green beans;
dinner: lean fish and steamed broccoli dressed with olive oil and lemon juice;
at night: protein shake.

Greens provide enrichment of the body with the daily norm of useful microelements

Day #3 (carbohydrate)

On a carbohydrate day, the diet includes the following list of products:

breakfast: 200 g of oatmeal in milk with dried fruits;
second breakfast: an apple or a handful of nuts;
lunch: brown rice with chicken fillet;
afternoon snack: buckwheat with vegetable sauce;
dinner: a piece of fish steamed with whole grain bread.

Oatmeal with dried fruits promotes rapid weight loss

Day #4 (mixed)

On the fourth day, it is allowed to consume both protein and carbohydrate foods:

breakfast: oatmeal on the water with honey, steamed omelet, unsweetened tea or coffee;
second breakfast: toasted bread with honey, a glass of kefir;
lunch: chicken fillet with steamed green beans, fresh vegetable salad;
afternoon snack: fresh vegetable salad with a slice of whole grain bread, cottage cheese or cheese;
dinner: cottage cheese with chopped herbs or a protein shake.

Beans Block Excess Calorie Intake

Detailed recipes for the BUCH diet

The menu for the BEACH diet is simple, so any woman can handle cooking.

Oatmeal in a jar

Pour into a jar with a lid 3-4 tbsp. l. oatmeal and fill them with twice as much low-fat kefir. Add frozen berries or dried fruit if desired. Close the jar tightly and shake. Leave in the refrigerator overnight.

The dish is suitable for eating for breakfast on a carbohydrate day.

Protein omelette with green beans

Pour a handful of frozen beans into a heated frying pan without oil. Fry until half cooked. Then fill with a mixture of eggs and low-fat milk. Fry over low heat with a lid on. Sprinkle with herbs if desired.

Omelette with beans helps replenish nutrients in the body

The dish is suitable for consumption on protein and mixed days.

A diet with protein-carbohydrate alternation is gaining more and more popularity among athletes and just people who want to lose weight without harm to health and always keep themselves in shape. The BEACH diet takes into account the peculiarities of human metabolism and allows you to get rid of excess fat, while maintaining muscle tone. The alternation of meals rich in proteins or carbohydrates allows the body not to experience stress during the diet, so the risk of breaking loose and not completing the cycle is reduced to zero.

How protein-carbohydrate alternation promotes weight loss

An approximate schedule of protein-carbohydrate alternation is as follows:

2 protein days, during which the body begins to actively consume glycogen from the liver and break down fats to maintain energy;
a carbohydrate day, during which the supply of glycogen is partially replenished, this prevents the body from falling into a state of stress and starting to destroy muscles;
protein-carbohydrate day, during which all processes in the body return to normal;
course repetition.

Nutritionists advise following a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.

In addition to the classic, there are other popular protein-carbohydrate alternation schemes:

2 protein + 2 carbohydrate;
2 protein + 1 carbohydrate;
3 protein + 1 carbohydrate + 1 protein-carbohydrate;
2 protein + 2 carbohydrate + 2 protein-carbohydrate.

An approximate scheme of a protein-carbohydrate diet

During a protein-carbohydrate diet, it is necessary to follow the rules of fractional nutrition - at least 5 small meals a day. It helps speed up the metabolic processes in the body.

Subject to the classical scheme of protein-carbohydrate alternation, the menu for 4 days will look like this:

day 1: consumption of a certain amount of protein at the rate of 3-4 g of protein per 1 kg of desired weight; consumption of no more than 25 g of carbohydrates and 30 g of fat per day;
day 2: repetition of day 1;
day 3: consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; fat intake is also limited to 30 g;
day 4: consumption of 3 g of protein and 3 g of carbohydrates per 1 kg of desired weight; fat intake remains the same.

From the fifth day the cycle repeats. During two protein days, it is recommended to carry out the most active workouts: strength exercises, cardio loads. Separate deviations from the scheme, if the main one is ineffective, are negotiated with a dietitian.

What foods are allowed on the BEACH diet?

The following products are allowed for consumption on protein days:

beef;
chicken fillet;
turkey;
lean fish;
low-fat "milk" - kefir, cottage cheese, natural yogurt;
boiled eggs (but no more than 2 yolks per day);
cucumbers (no more than 2 pieces) and greens;
a handful of nuts.

Allowed foods on protein days - gallery

Nuts have a high energy value Cucumber is the most dietary product, since it is 95% water Dairy products improve metabolic processes Meat contains a large amount of proteins Fish is an excellent source of complete animal protein and omega-3 fatty acids Eggs are rich in proteins, amino acids, vitamins , micro and macro elements

On carbohydrate days, the following foods are allowed:

oatmeal;
buckwheat;
fresh vegetables;
apples;
whole wheat bread;
bitter chocolate and honey in small quantities.

Allowed foods on carbohydrate days - gallery

Oatmeal helps cleanse the intestines Rice binds and removes salt from the body, contributing to weight loss Buckwheat saturates well and relieves hunger for a long time Fresh vegetables improve metabolism, remove toxins from the body Caffeine in chocolate speeds up metabolism Whole grain bread is an excellent source of coarse fiber Apples contain glucose and fructose, so they are used as a treat that is safe for the figure.

Foods that are prohibited on the BEACH diet:

sugar and sweeteners;
sweet fruits;
Wheat flour;
fatty meat and fish;
alcohol;
fast food.

Forbidden foods for a diet - gallery

Sugar is very high-calorie product, which has very few nutrients The calorie content of a banana is 100 kcal per 100 g, which can prevent weight loss White wheat flour contributes to weight gain Alcohol always negatively affects the body, not only during a diet Fast food increases the amount of body fat Fatty meat disrupts metabolism and leads to obesity

Sample menu for four days BUCH

Since the four-day protein-carbohydrate alternation scheme is considered the classic and most effective, the diet menu is calculated exactly for 4 days.

The cycle should be repeated for a month. If you prefer other BEACH diet plans, just adapt the menu for them. For example, you can follow a diet for 21 days. In this case, the cycle "2 protein days + 1 carbohydrate" must be repeated 7 times.

Days #1-2 (Protein)

The menu for the first two days will look like this:

breakfast: steamed omelette of 4 proteins and 2 yolks, cucumber and greens salad seasoned with lemon juice, unsweetened tea or coffee;
second breakfast: protein shake with low-fat milk or 100 g of low-fat cottage cheese;
lunch: baked chicken fillet with grapefruit slices;
afternoon snack: 100 g of beef stewed with green beans;
dinner: lean fish and steamed broccoli dressed with olive oil and lemon juice;
at night: protein shake.

Day #3 (carbohydrate)

On a carbohydrate day, the diet includes the following list of products:

breakfast: 200 g of oatmeal in milk with dried fruits;
second breakfast: an apple or a handful of nuts;
lunch: brown rice with chicken fillet;
afternoon snack: buckwheat with vegetable sauce;
dinner: a piece of fish steamed with whole grain bread.

Day #4 (mixed)

On the fourth day, it is allowed to consume both protein and carbohydrate foods:

breakfast: oatmeal on the water with honey, steamed omelet, unsweetened tea or coffee;
second breakfast: toasted bread with honey, a glass of kefir;
lunch: chicken fillet with steamed green beans, fresh vegetable salad;
afternoon snack: fresh vegetable salad with a slice of whole grain bread, cottage cheese or cheese;
dinner: cottage cheese with chopped herbs or a protein shake.

Beans Block Excess Calorie Intake

Detailed recipes for the BUCH diet

The menu for the BEACH diet is simple, so any woman can handle cooking.

Oatmeal in a jar

The dish is suitable for eating for breakfast on a carbohydrate day.

Protein omelette with green beans

The dish is suitable for consumption on protein and mixed days.

Protein-carbohydrate alternation for weight loss, or the BEACH diet has its own history associated with bodybuilding. Previously, it was used after gaining muscle mass to burn fat.

Nowadays, the diet is popular not only among athletes.

Based on the alternation of protein and carbohydrate days, this nutrition program does not create discomfort, and the duration of the diet can be varied depending on tolerance.

Alternate does not mean mix

Protein carbohydrate alternation for weight loss involves the alternate use of protein foods and foods high in carbohydrates.

The weekly meal plan begins with a mixed day, during which carbohydrate-containing foods are consumed in the morning, protein foods with a small addition of carbohydrates during the day, and only protein foods in the evening. The next two days include protein-rich foods in the diet: fish, meat, cottage cheese.

These days are followed by one, in the diet of which buckwheat porridge, whole grain bread, vegetables (baked potatoes are allowed) and fresh fruits. Then again comes the turn of two protein days, and the final day is carbohydrate.

Attention!

As a result, the protein-carbohydrate alternation includes 7 days: 1 mixed - 2 protein - 1 carbohydrate - 2 protein - 1 carbohydrate.

The carbohydrate rotation diet does not limit the timing. Depending on the individual characteristics of the body and tolerance (and as a result of the planned balance of carbohydrates and proteins, the diet is tolerated quite easily), the weekly period can be extended to four weeks and even made the principle of the main nutritional model.

It must be remembered that the carbohydrate alternation in the combined day schedule, however, implies the separate use of proteins and carbohydrates at different meals, in no case mixing them. Due to a lack of carbohydrates, the body begins to consume fat reserves, and excess weight leaves.

A carbohydrate rotation diet involves choosing foods with a maximum low glycemic index, that is, more beneficial for the body to assimilate. The GI table developed by specialists will help you choose these products.

Counting proteins and carbohydrates

As for protein days, the protein norm (they are found in low-fat cottage cheese, fish, lean meat) is calculated as follows: your weight, multiplied by three, results in a daily protein intake.

The diet is designed so that the diet contains a minimum amount of fat. Therefore, on carbohydrate days, you need to eat food with a small amount of calories, with complex carbohydrates contained in cereal cereals, vegetables and pasta made from durum wheat flour.

Calorie content is also calculated using tables that give a calculation of the number of calories per 100 g.

In the event that the weight is excessively large, then take a lower indicator as a starting point, the result you are striving for. But do not take more than 10 kg.

Diet + exercise

Protein-carbohydrate alternation is a diet used by athletes, bodybuilders around the world, including Russian ones. After careful research, it received the approval of domestic experts.

Of course, this diet can be followed by ordinary people. Carbohydrate alternation for weight loss is recommended to be combined with physical activity. A special set of physical exercises helps to maintain muscle tone.

Sample menu of a protein-carbohydrate diet

Protein days:

Breakfast consists of low-fat cottage cheese and a cup of tea.
The second breakfast is an omelet from two eggs.
Lunch: lean fish and cucumber and tomato salad.
In the afternoon - low-fat kefir.
Dinner: boiled poultry fillet or lean beef.
Shortly before bedtime, you can drink a glass of kefir, curdled milk or fermented baked milk.

Carbohydrate days:

For breakfast, oatmeal with honey, you can add milk.
The second breakfast is one apple.
Lunch - pasta or buckwheat with stewed vegetables or mushrooms, fresh vegetable salad, a slice of black bread.
Snack: a glass of kefir or yogurt.
Dinner: fish or beef stew, lettuce or fresh cucumber salad.
Half an hour before bedtime, drink a glass of kefir or yogurt.

Combined (protein-carbohydrate days):

For breakfast, oatmeal with dried fruits and a glass of yogurt.
Second breakfast: a couple of apricots.
Lunch: lean fish, steamed or grilled with a side dish of rice.
Afternoon snack: a glass of fermented baked milk.
Dinner: beef stew with lentil garnish.
Before bed: low-fat yogurt.

Benefits of a high protein diet

Protein-carb rotation is not detrimental to health, like many short-term diets. Nutrition is balanced and allows you to smoothly reduce weight.

The diet can be planned by yourself, without making complex calculations of the calorie content of food consumed. At the same time, during the diet, you do not have to suppress the debilitating feeling of hunger, waiting for the next meal, since the protein-carbohydrate alternation gives a feeling of satiety.

The appearance of the following diet will not suffer, since the carbohydrate alternation diet provides the body with all the necessary trace elements and vitamins, fiber. And this means that nails, hair and skin will look healthy and well-groomed.

Following this nutrition program for several weeks, you will adapt the body to a new style of eating, moderate, balanced and healthy. This diet plan can be followed for years.

Cons of a protein-carbohydrate diet

Diet has a lot positive feedback. But there are also disadvantages.

Some nutritionists question the duration of the diet and believe that it should not be followed for more than three months. In their opinion, the body adapts to physiological changes and does not respond to them. Therefore, effective weight loss will not follow.

Eating 3 g of protein per kilogram (with a weight of, for example, 70 kg is 210 g) is a sufficient load for the digestive function of the body. Therefore, do not forget about exercise that stimulate metabolism.

It is necessary to take into account the individual tolerance of proteins: in some cases, a feeling of nausea may occur.

In any case, before using the diet, a doctor's consultation is necessary.

Source: http://porahudet.ru/nizkouglevodnye-diety/belkovo-uglevodnoe.html

Diet alternating protein and carbohydrate days

IN modern world everyone strives to have a slim figure and good looks - this is one of the keys to a successful career. slim figure can be acquired in different ways: exhaust yourself with workouts in the gym or limit yourself in food. One of the most popular, effective diets today is called the carbohydrate alternation diet.

Diet Basics

The principle of this diet is to maintain a balance of consumed proteins and carbohydrates. This style of eating can be practiced for several months, for this the entire period is divided into segments of four days.

The idea is that on the first two days you eat less carbohydrates and more protein, on the third day, on the contrary, more carbohydrates and less protein, and the fourth day is balanced - the amount of proteins and carbohydrates is about the same.

Based on this combination, this diet is also called a protein-carbohydrate diet.

Now we will tell you why and how it works. When you consume low carbohydrates, your body reduces the amount of glycogen - the main energy reserve in the body. Therefore, when switching to emergency mode, the body begins to consume an additional source of energy, i.e. fat cells.

But eating only low-carb foods will not help you lose weight.

with a long absence of the main energy material, the body “panics” and begins to actively store fat in case such a hunger repeats.

And energy begins to be extracted from the muscles, as the most unnecessary part. Therefore, this type of nutrition cannot be practiced for a long time, and on the third day it is necessary to satisfy the body's need for carbohydrates.

Those. We increase the amount of carbohydrates, but to keep the calorie content the same, we reduce the amount of protein. The body is not able to rebuild so quickly, so it continues to actively use fat reserves as an energy source. Glycogen is stored in the liver during this time.

On the fourth day, when the combination of proteins and carbohydrates is approximately the same, the body continues to store its usual energy. That's all. The small four-day cycle has come to an end, now it must be repeated from the beginning.

What happens to the weight during this period? In the first two days, you can lose up to 1 kg, on the third day the process of weight loss continues, but by the end of the fourth or fifth day, the usual figure on the scales will return.

This does not mean that the diet does not work. The newly returned kilogram is water that has been retained in the body due to carbohydrate, 1 gram of which attracts and retains 4 grams of water.

By the middle of the second cycle, you will return to the weight that you had before you started the diet.

Advantages and disadvantages

This diet has many benefits. It will really help you lose weight without compromising your health, as is often the case with other diets.

It takes into account all the features of the functioning of the body and is designed with the calculation of these features. First of all, you will be able to speed up your metabolism, which will directly affect your health for the better.

Consumed food does not clog the stomach and intestines, harmful toxins do not poison the body.

This diet does not force you to count calories, the calorie content of food is always varied. All muscles and body systems are in good shape, capable of active work and loads. visit gym several times a week is welcome.

Such a diet does not completely deprive the body of the carbohydrates it needs. As a result, you lose fat, not muscle mass. Loss of muscle mass threatens rapid fatigue. As a result, you practically stop losing weight and lose shape, you start eating even less, but without the desired result. And with the help of a diet of carbohydrate alternation, you maintain the tone of the figure, but at the same time lose weight.

Another indisputable advantage is that there are no prohibited products. After all, as you know, the forbidden fruit is sweet. If the diet has a taboo on any products, for example, on bread, then you will only dream about it. The carbohydrate rotation diet allows everything, so your mental health won't get hurt either. You just need to learn how to properly plan breakfast, lunch and dinner.

And most importantly - this diet can really help you! By combining the products correctly, you will achieve the result you need. The diet has no contraindications either by age, or by gender, or by personal preferences.

Breakfast - a light salad of vegetables that do not contain starch, a little vegetable oil, 2 eggs, diet cottage cheese.
Lunch - white chicken, lean beef, beans or vegetables, preferably stewed or steamed.
Dinner - a light salad of vegetables that do not contain starch, as a salad dressing - vegetable oil, a few pieces of fish.

Day three (high carb)

Breakfast - oatmeal porridge with raisins, whole bread.
Lunch - rice, brown or plain, some white chicken meat, light salad.
Dinner - durum wheat pasta, light sauce as a dressing.

Fourth day (balance of carbohydrates and proteins)

Breakfast - oatmeal porridge with raisins, dietary cottage cheese.
Lunch - some rice with white chicken meat, vegetable salad.
Dinner - vegetable salad, a piece of fish, 3 pieces of wholemeal bread.

This is one of the options that you can take into service. In addition, the diet can be modified at your discretion, for example, add the number of low-carb days.

The main thing is to achieve the right balance of proteins and carbohydrates, thanks to which your body will use fat cells to replenish energy.

The amount of proteins is also not necessary to change, achieving results only at the expense of carbohydrates.

Source: http://stroini-e.ru/dieti/dieta_uglevodnogo_cheredovaniya.html

Alternating proteins and carbohydrates as a way to lose weight

Protein-carbohydrate rotation (abbreviated as BUCH) is a fat-burning diet that maintains lean body mass. The body becomes toned and slim. The BUCH system is very popular in bodybuilding, and recently it has become a fashionable method of getting rid of fat reserves due to its convenience and comfort.

The diet consists in the sequential transition of the diet from protein to carbohydrate, which is why it is called the protein-carbohydrate alternation system.

The alternation of protein days, when the menu contains meat and dairy dishes, and carbohydrate days, the diet of which consists of cereals, vegetables and fruits, leads to an acceleration of metabolism and sustainable weight loss.

The most remarkable advantage of such a system is that, by reducing body fat, it does not affect the muscles. It is very effective, especially with systematic training, sports.

One cycle takes four days.

The scheme in short looks like this:

the first and second days are protein days;
day three - carbohydrates;
day four is balanced.

In the first two days, the main food is protein foods. The third day is a high-carbohydrate, almost no protein food. On the fourth day, a balanced intake of proteins and carbohydrates is allowed. Caloric content in these four days should remain unchanged.

During the first two protein days, fat is burned, excess fluid is discharged, especially against the background of training. When the supply of carbohydrates comes to an end, the body experiences an energy deficit.

So that the “emergency mode” does not come and the muscle mass does not suffer, on the third high-carb day, saturation with carbohydrates should occur. Fat by inertia is still decreasing, and the muscles are already receiving the energy they need.

On the fourth day, the menu consists of a variety of products and restores the protein-carbohydrate balance of the body.

There may be more protein days, based on how you feel during the diet.

First you need to stock up on a food calorie table, weights and a calculator.

According to the formula, you need to determine your normal weight: subtract 100 from height in centimeters.

According to the advice of experts, per kilogram normal weight allowed:

in the first two days up to 3 grams of proteins, carbohydrates - up to 1 gram;
on the third day - up to 5 grams of carbohydrates, 1 gram of proteins;
on the fourth, balanced day up to 1.5-2 grams of protein, 3 grams of carbohydrates.

One gram of protein and carbohydrates contains 4 kilocalories, one gram of fat contains 9 kilocalories.

It is better to make the necessary calculations in advance and plan the menu. The use of fatty foods is recommended to be minimized.

The daily calorie intake should not fall below 1200 kilocalories, and for those who train - below 1600 kilocalories.

Attention!

But there is no universal, one-size-fits-all recipe for a protein-carbohydrate diet. Its advantage is flexibility and comfort. The main criterion is well-being and the rule that applies to all diets in the world is “do no harm”. It is impossible to starve with protein-carbohydrate alternation.

These are products that do not bring much benefit to the body or are very high in calories:

flour products from flour of the highest and first grades;
non-whole grain cereals;
sweets and sugar;
smoked products and sausages;
fast food;
bananas and other sweet fruits;
sweet fruit juices, alcohol.

Also under the restriction are excessive consumption of salt, spicy seasonings.

Day one protein:

scrambled eggs or scrambled eggs, cucumber salad with herbs, vegetable oil dressing, lemon;
boiled chicken or turkey meat, baked zucchini or eggplant;
cottage cheese low in fat;
baked lean fish, green vegetable salad.

Second protein day:

low-fat boiled meat, salad of tomatoes and cucumbers with herbs, dressing of olive oil, lemon juice;
cottage cheese low in fat;
stewed or baked fish, stewed vegetables;
cottage cheese low in fat;
grilled fish, green vegetable salad.

Day three carbohydrate:

porridge on the water with raisins, nuts, fruits;
fruit salad;
boiled rice with low-fat fish, vegetable salad;
baked potatoes with seasonings, with onions, a little vegetable oil;
pasta with tomatoes.

Day four - carbohydrates + proteins:

natural yogurt, wholemeal toast, a little jam;
pear;
steamed fish with buckwheat, vegetable salad;
cottage cheese with berries or orange;
shrimp or sea fish, cabbage and carrot salad.

Day one protein:

boiled meat, toast, green salad;
low-fat cheese;
stewed fish, tomato or cucumber;
low-fat yogurt;
steamed turkey fillet, stewed vegetables.

Second protein day:

scrambled eggs, vegetable salad of radishes, cucumbers, herbs;
natural yogurt;
baked chicken fillet, tomato;
boiled beef, beans;
two pieces of fish, vegetable salad of green vegetables.

Day three carbohydrate:

porridge on the water from oatmeal with raisins, nuts;
apricots or peach;
spaghetti with tomato dressing, green salad;
baked potatoes with herbs;
boiled rice with low-fat fish, three slices of bread, an apple.

Day four balanced:

oatmeal, unsweetened yogurt;
cottage cheese soufflé with berries;
vegetable stew with chicken breast, potatoes;
bread with low-fat cheese, apricots;
baked meat or fish, brown rice, vegetable salad;

With a properly selected menu, the well-being and emotional state throughout the entire protein-carbohydrate alternation is stable, in contrast to the protein diet, in which there may be a bad mood, weakness, dizziness.

Some consider the slow loss of body weight as a disadvantage of such a diet in comparison with rigid mono-diets. This feature is due to the balance of protein-carbohydrate alternation. This does not diminish his dignity - judging by the reviews, fat reserves go away forever, which cannot be said about strict diets. The only condition is healthy eating and sports.

In order not to get out of the prescribed number of calories, you need to calculate the calorie content in advance and make a menu.

The diet should be composed of low-fat foods.

On the first and second days of the cycle, the menu should include fish, meat, cottage cheese. Kefir, fermented baked milk, low-fat cheese should also be on the table during BUCH.

The carbohydrate menu consists of buckwheat, rice, any cereals, legumes, vegetables, fruits, pasta made from durum flour.

For carbohydrate products, there is a special table that indicates the glycemic index (GI). For a protein-carbon alternation diet, it is better to choose foods with the lowest glycemic index. Foods with a high GI are absorbed very quickly, so the body converts some of them into energy, and the rest is stored in fat reserves.

It should be borne in mind that energy costs must be in balance with the energy value of the products included in the menu. The calorie content of foods during hard physical work or during intense training should be up to 3500 calories per day so that there is no depletion of the body.

Vitamins and minerals must be included in the menu.

People with digestive problems or kidney disease should use it with caution.

Protein-carbohydrate alternation is effective diet in the fight against excess weight.

It can be suitable even for those people who do not have healthy eating habits.

With a positive attitude and perseverance, with the help of protein-carbohydrate alternation, you can achieve amazing results, for a long time to part with extra pounds and maintain a lean body.

Detailed description of the BEACH diet

The BEACH diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. In this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy is generated due to non-carbohydrate components - mainly glycerine , pyruvic And lactic acid , fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (fat burning) is accelerated.

After a two-day protein diet, glycogen stores in the body are exhausted and to prevent use as a "metabolic fuel" amino acids (protein) it is necessary to replenish glycogen stores in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to replenish the required amount of glycogen in the body in one day, on the fourth day a mixed diet is prescribed, which provides for a more moderate carbohydrate content in combination with a physiologically normal protein content. Further, the protein-carbohydrate cycle is repeated.

The scheme of one cycle of the BEACH diet - two days of a diet with the use of mainly proteins + one day of a high carbohydrate diet + one day of a mixed diet:

The first two days - the amount of protein in the diet at the rate of 3-3.5 grams / kilogram of your optimal (given) weight. That is, if your weight is 65 kg, and you want to lose weight up to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days at the level of 25-30 g / day and fat - up to 25-30 g.
The third day - the protein content in the diet is reduced to 1-1.5 g / kg, and the carbohydrate content - to 6 g / kg of the desired weight. At the same time, the calorie content of the daily diet of the previous two days should be maintained.
Fourth day - proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) should be present in approximately equal proportions in the diet. Fat content at the level of thirty grams / day.

Fundamentally important for the BEA diet is the total calorie content of the daily diet, which, depending on the level of physical activity, should be at the level of 1200-1500 kcal.

To speed up metabolism and better metabolism, food should be fractional (5-6 times / day). The amount of free liquid is 1.5 - 2.0 l / day. The amount of salt should be reduced, and the use of salty foods should be limited.

Other BEACH diet schemes have also been developed:

2 protein days + 2 carbohydrate days + 2 mixed days;
3 protein + 1 day carbohydrate + one day mixed;
5 protein days + 2 carbohydrate days.

Microcycles with a large number of protein days are also suitable for gaining muscle mass, which will grow, but the fat layer, at the same time, will decrease. The most important condition for such a result is high power loads. However, the best option is a cycle with 2 protein days, since an increase in the number of days with a protein diet is more difficult for the body to tolerate. Getting out of the BEACH diet is easy. To do this, after the end of the diet after the last mixed day, eat for another 5-7 days according to the diet of the mixed day and switch to your usual diet.

Approved Products

The basis of the diet of the BEACH diet is:

On protein days - low-fat varieties of red meat (veal / beef), rabbit / poultry meat (chicken, turkey), skinless, river / sea fish (pike, cod, hake, trout, perch flounder, salmon), seafood, fat-free cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flaxseed).
From fats - vegetable oils of the first extraction, red fish, fish oil, nuts. In small quantities, cucumbers, garden greens, tomatoes, cucumbers.
On high-carb/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onions, eggplant, celery stalks, green salad leaves, green beans, olives), unsweetened fruits (bananas / grapes in the morning), pasta from durum wheat, whole grain/partially retained cereal shell (barley/oatmeal and wheat porridge, buckwheat, unpolished rice), whole grain bread. Fats are the same products as in the diet of protein days. As proteins, for dinner - in small quantities, meat or fish.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
peas	6,0	0,0	9,0	60
green peas	5,0	0,2	13,8	73
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
iceberg lettuce	0,9	0,1	1,8	14
tomatoes	0,6	0,2	4,2	20
beans	7,8	0,5	21,5	123
green beans	2,8	0,4	8,4	47
lentils	24,0	1,5	42,7	284
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
flax seeds	18,3	42,2	28,9	534
Cereals and cereals
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
millet porridge	4,7	1,1	26,1	135
brown rice	7,4	1,8	72,9	337
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
whole grain bread	10,1	2,3	57,1	295
Dairy
fermented baked milk	2,8	4,0	4,2	67
Cheese and cottage cheese
cottage cheese	17,2	5,0	1,8	121
Meat products
boiled beef	25,8	16,8	0,0	254
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
bacon	23,0	45,0	0,0	500
Sausages
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
boiled chicken breast	29,8	1,8	0,5	137
turkey	19,2	0,7	0,0	84
Eggs
soft-boiled chicken eggs	12,8	11,6	0,8	159
Fish and seafood
seafood	15,5	1,0	0,1	85
herring	16,3	10,7	-	161
Oils and fats
vegetable oil	0,0	99,0	0,0	899
linseed oil	0,0	99,8	0,0	898
Soft drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly or partially restricted products

The following foods are excluded from the BUCH diet:

fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
sugar and products containing it - sweets, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
it is not allowed to use potatoes in any form, pastries, whole / diluted milk, wheat bread, crackers, cakes, gingerbread, waffles, non-whole grain porridge;
sweet sour-milk and fatty dairy products;
sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeinated products;
alcohol and carbonated drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried potato	2,8	9,5	23,4	192
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
Fruits
figs	0,7	0,2	13,7	49
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Cereals and cereals
corn grits	8,3	1,2	75,0	337
Flour and pasta
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
Dairy
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
fruit yogurt 3.2%	5,0	3,2	8,5	85
Meat products
fatty pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
w/smoked sausage	28,2	27,5	0,0	360
sausage with/dried	24,1	38,3	1,0	455
Bird
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
fried fish	19,5	11,7	6,2	206
smoked fish	26,8	9,9	0,0	196
canned fish	17,5	2,0	0,0	88
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Soft drinks
bread kvass	0,2	0,0	5,2	27
cola	0,0	0,0	10,4	42
coffee with milk and sugar	0,7	1,0	11,2	58
pepsi	0,0	0,0	8,7	38
energy drink	0,0	0,0	11,3	45
Juices and compotes
compote	0,5	0,0	19,5	81
grape juice	0,3	0,0	14,0	54

* data are per 100 g of product

Protein-carbohydrate diet menu (Meal mode)

On protein days - products containing high-grade, easily digestible animal proteins: dietary types of red meat (boiled beef / veal) and poultry (chicken breast, rabbit meat, skinless white turkey meat), lean fish (pike, cod, hake, trout, perch flounder), chicken / quail eggs (yolk - 2 per day, protein is not limited), low-fat cottage cheese and cheese, seafood, kefir; vegetable proteins - soy products, legumes, nuts (in limited quantities due to the high fat content).
On a carbohydrate day - it is preferable to eat foods containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas / grapes in the morning), durum wheat pasta, cereals (except corn), preferably whole grains / partially preserved shell (buckwheat, core , brown rice, barley/oatmeal), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create conditions for the vital activity of normal intestinal microflora, normalize intestinal motility, adsorb/toxic compounds and provide relatively stable and long-lasting satiety. At the same time, it is forbidden to use sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, condensed milk.
As fats, it is allowed to include in the diet only foods containing unsaturated fats - red fish, fish oil, cold-pressed vegetable oils, flax seeds, nuts.

On the protein days of the microcycle, it is impossible to completely refuse plant foods, since there is a high risk of gastrointestinal disorders. These days, along with protein foods, it is recommended to consume fresh cucumbers, garden greens, lettuce, and tomatoes in small quantities. In extreme cases, you can replace the intake of plant foods with a tablespoon of fiber before meals. In addition, the lack of plant foods and dietary fiber during protein periods is the reason for the lack of intake of a number of vitamins / minerals into the body, which can be compensated by taking tablets of various vitamin and mineral complexes - Unicap , Vitrum , Multitabs , .

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

It is not balanced by the main food nutrients, physiologically incomplete.

The need for careful calculation of the caloric content of the diet.

The presence of many contraindications.

Products for a protein-carbohydrate diet. Protein-carbohydrate alternation for fat burning

Carbohydrate protein diet menu

Detailed description of the BEACH diet

Table of allowed products

Vegetables and greens

Nuts and dried fruits

Cereals and cereals

Flour and pasta

Bakery products

Dairy

Cheese and cottage cheese

Meat products

Sausages

Bird

Eggs

Fish and seafood

Oils and fats

Soft drinks

Table of prohibited products

Vegetables and greens

Fruits

Berries

Mushrooms

Nuts and dried fruits

Cereals and cereals

Flour and pasta

Bakery products

Confectionery

Cakes

Chocolate

Raw materials and seasonings

Dairy

Meat products

Sausages

Bird

Fish and seafood

Alcoholic drinks

Soft drinks

Juices and compotes

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

General points in the preparation of the diet

BUCH: protein day, menu in 7 options

BUCH: carbohydrate day, menu in 4 options

Meals "BUCH" mixed days menu

How protein-carbohydrate alternation promotes weight loss

An approximate scheme of a protein-carbohydrate diet

What foods are allowed on the BEACH diet?

Allowed foods on protein days - gallery

Allowed foods on carbohydrate days - gallery

Forbidden foods for a diet - gallery

Sample menu for four days BUCH

Days #1-2 (Protein)

Day #3 (carbohydrate)

Day #4 (mixed)

Detailed recipes for the BUCH diet

Oatmeal in a jar

Protein omelette with green beans

How protein-carbohydrate alternation promotes weight loss

An approximate scheme of a protein-carbohydrate diet

What foods are allowed on the BEACH diet?

Allowed foods on protein days - gallery

Allowed foods on carbohydrate days - gallery

Forbidden foods for a diet - gallery

Sample menu for four days BUCH

Days #1-2 (Protein)

Day #3 (carbohydrate)

Day #4 (mixed)

Detailed recipes for the BUCH diet

Oatmeal in a jar

Protein omelette with green beans

Alternate does not mean mix

Counting proteins and carbohydrates

Diet + exercise

Sample menu of a protein-carbohydrate diet

Benefits of a high protein diet

Cons of a protein-carbohydrate diet

Diet alternating protein and carbohydrate days