Protein-carbohydrate alternation for weight loss. Butch diet: menu for every day

The BUC diet, or protein-carbohydrate alternation, is based on the principle of competent consumption of proteins and carbohydrates. This diet is used by athletes and bodybuilders before performances and competitions. The relief lines of young and athletic people become clear thanks to the complete burning of subcutaneous fat without loss of muscle mass. Having appreciated the merits of “drying”, the savvy fair sex immediately appropriated this technique for themselves.

Read more about the BUTCH diet

Initially, those losing weight, for the most part, were divided into two warring camps. Some “worshiped” carbohydrate foods, while others “hunted” protein foods.

Carbohydrates are the main source of energy for humans. Quickly breaking down in the body, they release the necessary charge for the functioning of all organs. In addition, with their help, metabolism, fermentation, and secretion production occur. Those on a carbohydrate diet prefer whole grain bread, all kinds of cereals, legumes and sweets. The principle of such a diet is the same: burn off what has been accumulated. But, having used the entire reserve reserve of fat, the body is looking for new sources for energy production and it is muscle tissue that is targeted. Also, this regimen leads to loss and deficiency of important vitamins: , . This affects the condition of hair, skin and nails.

Thus, in order to quickly lose weight, become more beautiful and healthier, we need absolutely all the ingredients. Fortunately for everyone who strives for an ideal body and is afraid of harming their health, the BUTCH diet has been developed.

As the name suggests, its essence is simple - alternating the intake of proteins and carbohydrates. This will help you lose unnecessary weight and maintain muscle tone. The main difference between this regime is that it is fat that is lost, and not, as in many other diets. And the result, as a rule, lasts much longer.

Scheme for the BEACH diet

The entire program can take from 4 to 30 days. You can choose any suitable segment for yourself, depending on the weight gained and the desired result. The main thing is that the number of days on the diet be a multiple of four, because the most common and effective scheme is as follows:

1. The first and second days - protein foods and a minimum of carbohydrates.
2. The third is carbohydrate.
3. The fourth day is a balanced consumption of both proteins and carbohydrates.

People who know their body well, such as professional athletes, can change this sequence. The main idea is to replenish lost sugar and protein reserves in a timely manner. This does not deplete muscle, but does prevent fat accumulation. The scheme itself can be repeated as many times as desired. The main thing to remember is that BUTCH is a special mode. Therefore, you need to give your body a rest.

BUTCH diet menu for 6 days

For the correct and effective action of alternation, there should be from 4 to 6 meals per day.

The meat must be cleaned of all excess: veins, layers of fat. It is better to take fresh vegetables, but frozen ones are also possible. Turn on the oven at 180 C in advance. Place all ingredients in a baking bag or foil. The main thing is not to add salt! You can add fresh or dried. Bake for 60 minutes. Sprinkle the finished dish with one teaspoon of flaxseed or.

Banana Cake for Carbohydrate Day

We need:

• banana (2 pcs);
• cottage cheese (3 tbsp);
• honey (1 tsp);
• nuts (1 tbsp)

Bananas need to be cut into small pieces. Using a mixer or blender, thoroughly beat the banana. The mass should be light and foamy. Cottage cheese, honey and nuts are also added there. The cake can be of any shape. You can sprinkle or on top. All preparation takes 15-20 minutes.

Products on the BEACH diet

The advantage of this diet is that you can create a menu at your own discretion, focusing on the amount of protein and carbohydrates.

You need to calculate your diet based on your own weight. So, in the first two days, per 1 kg of weight, 3 grams of protein are allowed, and 0.5-1 grams of carbohydrates. On the third day, on the contrary, protein – 0.5-1 g, carbohydrates – 3-4 g. And the last balanced one - approximately equal amounts of both, 2-3 grams each.

To correctly create a BUTCH diet menu, it is useful to understand in detail what foods contain and in what quantity.

12 weeks of the Powell diet

Among those who actively lose weight in the gym, the so-called “Classic cycle” is very popular. It was developed by American trainers Heidi and Chris Powell. This system is very easy to use because it is based on familiar counting. The beginning of the diet is very pleasant; you need to thoroughly “load” the body by gaining 2,500 calories. Proteins and carbohydrates replace each other every day in a ratio of 30:70. Next for the week:

Day 1: 1200 calories, protein.

Day 2: 1500 calories, carbohydrate.

Day 3: 1200 calories, protein.

Day 4: 1500 calories, carbohydrate.

Day 5: 1200 calories, protein.

Day 6: 1500 calories, carbohydrate.

Day 7: 2000 calories, unlimited.

This diet has gained such popularity in America that scientists have become interested in it.

The University Hospital in South Manchester conducted a study involving two groups of women. Some followed the Powell system and trained, while others received the same loads, but on a different diet. In the first case, the subjects lost an average of 4.5 kg, the second only 2.5 kg.

Protein-carbohydrate diet Malysheva

The famous TV presenter Elena Malysheva, who is also a cardiologist, gave several main tips on how to adhere to alternation. In her “weight loss” TV program, she looked at what seemed to be all the available weight loss methods. BUTCH did not go unnoticed either. Among her recommendations:

• prepare food in advance;
• drink at least 2 liters of water per day;
• alternate carbohydrates and proteins daily;
• exclude spices completely.

The doctor herself recommends following this regimen for no more than 10 days. The only ingredients you will need are eggs, chicken and some vegetables. On the first day, you need to eat an egg and greens for breakfast, and boiled chicken for lunch and dinner. In the second - only the “Brush” salad. It consists of raw: cabbage, carrots and beets. Chopped vegetables should be mixed with lemon juice and eaten in small portions 7-8 times. Then the exact same menu alternates every day. Weight loss is guaranteed to be 5-6 kg.

BUTCH diet for a month

American nutritionist Jason Hunter has developed a longer, but extremely gentle BUCH diet for 30 days. As the scientist believes, refusal of any of the components is unacceptable. If carbohydrates are excluded, the body experiences stress and begins to reserve energy reserves. As a result, this leads to a noticeable loss of strength, poor mental performance, memory loss and a general decrease in activity.

The fat-free regime leads to the fact that the “starved” body returns the kilograms lost with difficulty in geometric progression. Moreover, as the scientist emphasizes, not all are harmful. Eating healthy fats is just as important as vitamins.

In the entire program, you need to take only carbohydrates for 10 days, some carbohydrates for 10 days, and only proteins for another 10 days.

Day 1 – carbohydrate.

Day 2 – low carb.

Day 3 – protein.

And so the diet alternates throughout the month. In this case, you need to consume 1200 calories, and for those who play sports - 1600. You should eat 5-6 times a day, in small portions and drink at least 1.5 liters of clean water. This program allows you to get rid of unnecessary “burden” for a long time without muscular dystrophy and weakness.

Among all nutritional systems, the BEACH diet is characterized by excellent results - a detailed description of this weight loss technique includes a menu of permitted foods, which are divided into protein and carbohydrate. With such a balanced diet, weight loss occurs in a safer way for the body. In addition, the BUCH nutrition system allows you not only to lose weight, but also to maintain the result for a long time. What protein-carbohydrate alternation is, the rules of this diet and several recipes are described in detail below.

What is butch in weight loss

A weight loss method that does not involve restricting calories, but consuming them in groups - this is protein-carbohydrate alternation for weight loss. It forces the body to work in a certain way, burning fat without affecting the muscles. This is achieved by dividing the menu by day - protein and carbohydrate. For each of them there is a specific list of products and possible dishes from them. The amount of proteins and carbohydrates is calculated depending on weight, because the main thing in describing such a diet is compliance with the “dosage”.

Diet rules

The essence of BEACH is very simple - on the first day you eat more proteins, and on the second you use only carbohydrates. The third day is mixed, when both types of food are used. Here is a more detailed description of the rules for each day:

1. Low carbohydrate or protein. Very similar to drying. It can last not one day, but even two or three. During this phase, consume 3-4 g of protein per kilogram of weight.
2. High carb. This stage lasts only one day. The description for it says that at this time the menu should include 5-6 g of carbohydrates per 1 kilogram of body weight.
3. Mixed. It also lasts one day. In this case, per kilogram of weight there should be about 2-3 g of proteins and 2-2.5 g of carbohydrates. This concludes the description of the cycle and you can start it again.

How to alternate protein and carbohydrate days

There are many descriptions of BUT, which differ in the number and sequence of protein and carbohydrate days. The best option is presented above. It involves 1 or 2-3 protein days, then 1 high carbohydrate and 1 more mixed. At the maintenance stage, you can reduce each stage to one day. You can also try the following BEACH options:

• 2 protein + 2 carbohydrate;
• 2 protein + 1 carbohydrate;
• 3 protein + 1 carbohydrate + 1 mixed;
• 2 protein + 2 carbohydrate + 2 mixed.

How to calculate bju for butch

It is important not just to adhere to a detailed description of the sequence of protein and carbohydrate days. For each of them, you need to make the correct calculation. It represents the amount of protein and carbohydrates that will correspond to your weight. To meet the standards, it is recommended to have on hand a table showing the amount of BJU in various products. This way you can correctly compose your diet without exceeding the norm. The calculation is made as follows (instead of the number 70, just substitute your weight in kilograms):

1. Protein day. It is allowed to consume up to 3-4 g of protein per kilogram of weight. For example, you weigh 70 kg – 70*(3-4) = 210-280 g per day.
2. Carbohydrate day. The menu may include 5-6 g of carbohydrates per kilogram. For the same example with a weight of 70 kg, it turns out - 70 * (5-6) = 350-420 g.
3. Mixed. Includes 2-3 g of protein and 2-2.5 g of carbohydrates. Using the example given, it will be 70*(2-3) = 140-210 g of proteins and 70*(2-2.5) = 140-175 g of carbohydrates.

Butch foods on protein day

The basis of the first stage is food high in protein and minimal in fat and carbohydrates. In a detailed description of the diet, it is represented by the following products:

• cottage cheese;
• eggs;
• milk;
• bird;
• meat;
• fish;
• kefir;
• some nuts;
• seafood;
• legumes

Products for carb day

At this stage, fats are also prohibited, with the exception of unsaturated fats. The basis of the diet here is carbohydrates, but not sugary or starchy ones. This includes potatoes, grapes, persimmons, bananas, and sweets. Allowed are complex carbohydrates, which include:

• porridges – rolled oats, barley, buckwheat, rice, wheat, millet;
• pasta from higher varieties of wheat;
• Rye bread;
• bran;
• fruits;
• vegetables;
• greenery.

Diet of protein-carbohydrate alternation

BUTCH diet - its detailed description advises starting with motivation. It will help you cope with dietary changes easier. To give yourself an incentive, take body measurements, weigh yourself, and you can even take a few reference photos. Having done the same thing in a week, you will already see, even if small, the result. There are several descriptions of the BEACH diet itself. You can create a detailed menu for the day in advance or for a week or even a month at once.

Butch menu for every day

The first in the description of the diet is the protein day. They can be varied by using chicken, fish and beef. Snacks are best made from fermented milk products. Sample menu for this day:

1. Breakfast. About 200 g of low-fat cottage cheese, black coffee with cinnamon.
2. Snack. Omelet of 4 whites without oil.
3. Dinner. Baked chicken (200 g) with cucumber salad.
4. Afternoon snack. Serving 200 g of baked fish.
5. Dinner. Low-fat cottage cheese (200 g).

Next comes the carbohydrate day, when you should avoid sweets and sweet fruits and berries. The menu for this stage is something like this:

1. Breakfast. Oatmeal with water (100 g), 25 g raisins and 1 tsp. honey
2. Snack. Orange.
3. Dinner. Vegetable soup with barley.
4. Afternoon snack. Any fruit.
5. Dinner. Rice with vegetables (200 g).

At the mixed stage, you can include both types of products, so the menu will be more varied, for example, like this:

1. Breakfast. Oatmeal with water, low-fat milk, boiled egg.
2. Snack. Small apple.
3. Dinner. Baked chicken, vegetable salad, a spoonful of flaxseed oil.
4. Afternoon snack. Protein omelet.
5. Dinner. Lean fish with sauerkraut.

Butch diet - menu for the week

The following menu description is for a week at once. It consists of 2 protein, 3 carbohydrate and 2 mixed days. The diet is prescribed only for the first two cases. On a mixed day, you can choose dishes from any description. Menu for 2 protein days:

1. Breakfast. The choice is cottage cheese soufflé without flour and coffee, cottage cheese casserole with unsweetened tea.
2. Snack. Nuts, natural yogurt or kefir.
3. Dinner. The choice is cream of mushroom soup with stewed beans and chicken, stewed rabbit with chickpea puree.
4. Dinner. The choice is chicken liver stewed in milk, seafood in tomato sauce.

Diet for 3 carbohydrate days:

1. Breakfast. The choice is barley porridge with black coffee, whole grain cereal with milk.
2. Snack. Several fruits.
3. Dinner. The choice is vegetable stew with rice, buckwheat with mushrooms.
4. Dinner. The choice is stuffed pancakes with vegetables, warm salad with lentils.

Protein-carbohydrate diet for a month

This paragraph also presents the BUTCH diet - its detailed description in this case includes dishes from permitted foods for a month. First, you should decide on a rotation scheme for such a long period. The menu description is presented in a table with several options for breakfast, snacks, lunch and dinner:

Recipes for the butch diet

From the permitted products, it is easy to create a menu that includes a BUTCH diet - a detailed description of it in the form of several original recipes is presented below. The first dish is intended for a protein day. This is a cream of mushroom soup that will add variety to your diet. The ingredients for it are available all year round. Champignons are most often used. They are easily absorbed by the body and contain large amounts of protein, which is necessary at the first stage of the diet.

• Cooking time: 40 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 399 kcal.
• Purpose: for lunch / dinner / BUTCH diet.
• Cuisine: Russian.

Ingredients:

• salt - to taste;
• potatoes – 2 small pieces;
• nutmeg - to taste;
• low-fat cream – 150 g;
• black pepper - also to taste;
• onion – 1 pc.;
• champignons – 600 g;
• vegetable broth – 350 ml.

Cooking method:

1. Boil the peeled potatoes, then remove them and leave the broth.
2. Finely chop the onion and fry in a dry frying pan.
3. Next, add the chopped mushrooms and simmer the mixture for another 8-10 minutes.
4. Pour the broth into the frying pan, and after boiling, add the mashed potatoes.
5. Simmer for a couple of minutes, then process in a blender.
6. Pour in the cream, salt, pepper and season with nutmeg.

Rice casserole is perfect for a carbohydrate day. It can be included in the main menu or used as a snack. In the first case, it is better to use additional meat ingredients. For dessert, you should add fruit to the casserole. Apples go well with rice. Although it will be sweet with pumpkin. Even rice left over from yesterday's dinner will do.

• Cooking time: 50 minutes.
• Number of servings: 6 persons.
• Calorie content of the dish: 133 kcal.
• Purpose: for breakfast / lunch / dinner / BUTCH diet.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Ingredients:

• sugar – 60 g;
• apple – 300 g;
• water – 600 g;
• butter – 30 g;
• egg – 1 pc.;
• rice – 500 g;
• milk – 600 ml;
• breadcrumbs – 35 g;
• sour cream – 20 g.

Cooking method:

1. Salt the water, add sugar, and after boiling, pour the cereal into it.
2. Simmer over low heat for 15-20 minutes.
3. Next, pour in the milk and cook until the liquid has completely evaporated.
4. When ready, add oil.
5. Grate the peeled apples.
6. Place half of the prepared porridge on the bottom of the baking dish.
7. Next, spread a layer of fruit. Place the remaining porridge on top.
8. Grease with a mixture of sour cream and egg.
9. Bake for 20 minutes at 220 degrees.

For a mixed day, there is a wider selection of dishes that the BUTCH diet allows - a detailed description of one of them is presented in the recipe. It is very simple and more suitable for a snack or breakfast. This is a cocktail of kefir with cottage cheese and kiwi, although other fruits can be used. Oatmeal will make the dish healthier. They are also often added to cocktails.

• Cooking time: 10 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 54 kcal.
• Purpose: for breakfast / afternoon snack / BUTCH diet.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Ingredients:

• kefir – 300 ml;
• kiwi – 2 pcs.;
• cottage cheese – 150 g.

Cooking method:

1. Peel the kiwi and mash it.
2. Pour kefir over the fruit.
3. Add mashed cottage cheese.
4. Beat with a blender until smooth.

The benefits and harms of butch

Any diet has pros and cons. The advantages of the BEACH system are uniform fat burning, lack of hunger and a very simple program that captivates you because you need to create a menu for yourself every time. This diet ensures active metabolism and excellent mood. In addition, the detailed description of BUCH says that you can stick to it as long as you like. Of the disadvantages of the system, only contraindications are noted:

• ulcers, gastritis and other problems with the digestive system;
• pregnancy, lactation period;
• inflammatory diseases in the acute stage;
• diabetes;
• kidney and liver pathologies;
• diseases of the cardiovascular system;
• childhood or old age.

Butch diet - before and after photos

Video: Alternating protein and carbohydrate days for weight loss

The BUTCH diet is based on alternating protein and carbohydrate days, which helps force the body to part with accumulated fat reserves. Many people like this method of losing weight because they will not need to significantly limit themselves in nutrition and suffer from hunger. The advantage of the diet is that you can create a menu for the week yourself, taking into account the basic rules and your own preferences. You can continue to lose weight using this method for up to four weeks.

Principles of menu construction in the BUC diet

This weight loss technique is based on alternating four days, each with its own purpose. During the first two days, you need to eat protein foods that are important for muscle tissue. To ensure vital functions, the body will use stored fat and glycogen as an energy source. The next day on the BUTCH diet menu for girls is a carbohydrate day, the purpose of which is to replenish glycogen reserves. Thanks to this, the body does not experience stress and continues to work as before. The fourth day involves eating both protein and carbohydrate foods, which allows you to normalize metabolic processes. After this, everything needs to be repeated all over again. Another important point of the detailed BUC diet menu is that you don’t need to seriously limit yourself in food, you just need to stick to the daily allowance of 1200 kcal. To get really good results, you need to exercise regularly.

When creating a menu, keep in mind that on protein days the amount of protein consumed should be 2 kg per kilogram of weight, and on carbohydrate days 1 kg. As for carbohydrates, you don’t have to count them, but simply eat fresh vegetables, cereals, cereals and other foods that are rich in complex carbohydrates. Let's look at an example menu for a week of the BUTCH diet for girls.

For a protein day:

1. Breakfast: a couple of hard-boiled eggs, tomatoes and tea.
2. Snack: 150 g low-fat cottage cheese or protein shake.
3. Dinner: 100 g of boiled fillet and 150 g of stewed vegetables.
4. Dinner: 150 g of steamed fish (lean meat) and kefir.

For a carbohydrate day:

For mixed meals:

1. Breakfast: 250 g of oatmeal (buckwheat) porridge, a couple of eggs and tea.
2. Snack: 1 tbsp. kefir and a piece of rye bread with cheese.
3. Dinner: 100 g of boiled fillet and 150 g of rice with vegetables.
4. Dinner: 150 g of cottage cheese and 100 g of boiled squid with sour cream.

The main advantage of protein-carbohydrate alternation is that it is quite easy to tolerate. In addition, this type of nutrition is suitable for all body types: ectomorph, endomorph, mesomorph. Surely you have heard such concepts as “skinny fat”, “overweight” or “body quality”. Despite the fact that the meanings of the phrases are diametrically different, nevertheless, their essence is the same - a reflection of the condition of the skin and body.

Butch diet: what is “skinny fat” and where does it come from?

Hurray, your type is ectomorphic, you can eat whatever you want and almost never gain weight. Great! Many people dream of this, but not everyone has access to such luxury. However, ectomorphs face a completely different threat - skinny fat!

Characteristic features of skinny fat:

• weak skin turgor;
• sagging and wrinkled skin;
• lack of muscle mass.

There are several reasons leading to this condition. First of all, nutrition. Most often, skinny fats are those who abuse fast food, love sweets, alcohol, and tobacco. Ectomorphs will not acquire significant excess weight due to the fact that they abuse fast food, but it is worth remembering that a skinny cow is not synonymous with a quivering doe, and therefore, having a saggy and flabby body is just as bad and unattractive as having satisfying folds in obesity . The butch diet is an excellent choice and solution to the problem. If you combine sports with everything, you will very soon get an elastic and toned body.

Mesomorphs have responsive muscles and naturally high levels of skin turgor. But with a sedentary lifestyle and excessive consumption of sweets, they can also gain weight. The BEACH diet will allow you to quickly and effectively solve issues related to nutrition and excess weight. Well, for the endomorphic type, this diet is a real panacea! After all, the diet not only allows you to save muscle mass, but also successfully gets rid of fat deposits and excess water.

BUTCH diet: detailed description and basics

What is protein-carbohydrate alternation? This is a cyclical type of nutrition, implying alternation of stages. Days when predominantly proteins are used in the diet are replaced by mixed days, and then by carbohydrate days. This allows you to maximize and increase your metabolism, as well as burn fat. Most often they adhere to a four-day cycle, but it is best to choose the regime for yourself. It could be 1x1, 2x2, 3x3, etc. it all depends on personal comfort, and the result in any case will not take long to arrive.

Butch diet: calculation of BJU with protein-carbohydrate alternation

So, as we have already found out, the first days are protein days. During this period of time, we exclude carbohydrates and eat only protein foods. Your diet should be based on 2.5-4 grams of protein per kilogram of your weight. At the same time, the amount of carbohydrates should not exceed 0.5 grams per kilogram. Fats - only those found in meat; you should also include fish oil and flaxseed oil in your diet (a teaspoon per day). This will be enough to prevent your skin and hair from drying out and deteriorating.

After protein days comes a series of high-carbohydrate days. And if there were two days of protein, then there will also be two carbohydrate days. During this period, the menu on the BUTCH diet becomes more varied. And on the first day you should eat a maximum of carbohydrates - 4-6 grams per kilogram. It is important to note that we are talking about complex, slow carbohydrates. During the period of the BEACH diet, it is best to exclude fast carbohydrates. Protein intake should be reduced to 1 gram per kilogram of body.

Slow carbohydrates are foods with a low glycemic index: cabbage, cucumbers, asparagus, peppers, onions, buckwheat, oatmeal, lentils, wild rice, Iceberg lettuce, arugula, lettuce. Vegetables and grains should form the basis of your diet on carbohydrate day. You can also use half a grapefruit for breakfast. It also has a low glycemic index and is rich in vitamin C, B1, B2, A and many other beneficial substances.

The final day of the cycle is a mixed day. Consumption of proteins and carbohydrates is approximately the same, with a slight bias towards protein. You should have about 2 grams of carbohydrates, as well as 2.5 grams of protein for every kilogram of weight.

Products for the BUC diet

During protein-carbohydrate alternation, you should use proteins and carbohydrates with a low glycemic index - slow carbohydrates.

Proteins: poultry, rabbit, any baked, boiled or stewed fish, veal, beef, seafood, low-fat dairy products, egg white (no more than 2 yolks per day).

Carbohydrates: lentils, al dente pasta, buckwheat, bran, basmati rice, Chinese noodles, asparagus, zucchini, peppers, rhubarb, soybeans, avacado, lettuce, iceberg lettuce, cauliflower, eggplant, mushrooms, artichoke, onion , celery, fresh raspberries, lingonberries, blueberries, blackberries, apricots, plums, cherries, orange, grapefruit, cashews, almonds. All of these foods have a GI of less than 50.

Butch diet: menu for the week

To make it clearer, let’s look at the diet for a week. This option is an example; you can choose the set of products that appeals to you personally. He can be anything. The main thing is to follow two rules: stay within the BJU range for each stage, as well as small, frequent meals.

Example of meals for five times on a butch diet

Interval – every 3 hours:

1. 1st dose: 1 tbsp. bran (7 gr.) and 200 gr. cottage cheese (0%).
2. 2nd meal: asparagus salad (200 g) with leeks (20 g) and a teaspoon of olive oil. Chicken breast 200 gr.
3. 3rd method: stewed hake fillet (200 g) with a slice of lemon and parsley.
4. Cottage cheese "Tofu" 100 gr.
5. 4th meal: seafood 200 gr.
6. 5th reception: omelet from 1 egg and 100 gr. milk + squid meat 200 gr.

This diet will give you 1200 calories, of which 200 grams. (80%) protein, 30 g. (13%) fat, 12 g. (7%) carbohydrates. This calorie corridor is conditional; the weight of food for each meal must be calculated independently, based on weight, age, gender and physical activity. Don’t forget that excessively reducing calories leads to slower weight loss. During the week, you can vary the foods, leaving only bran unchanged for breakfast and pure protein for dinner. It is very important to consume bran - it is a source of fiber, which will stabilize the gastrointestinal tract and you can avoid the main problem of protein diets - constipation.

Depending on your initial weight, you can be on a protein-carbohydrate alternation for up to 3 months. But at the same time, it is very important to consume 2 liters of clean water, vitamins and fish oil, since such a diet is not balanced, and excess protein puts a strain on the kidneys. With the help of water and vitamins, you will replenish the deficiency of missing elements and relieve the kidneys a little by flushing them. In addition, the habit of drinking a lot of water will have a beneficial effect on the condition of the skin and nutritional needs. It would be wise to plan your diet ahead of time. During the diet, your weight will fluctuate: for example, during protein days you will lose from 1 to 3 kg of weight, but during carbohydrate days from 0.5 to 2 kg will return. This is not due to the fact that you suddenly gained weight again, the fact is that carbohydrates bind water, and during protein days, all the water simply leaves the body tissues. On average, your weight should decrease from 0.5 to 1 kg. in Week. If it’s more, you’ve reduced the BPJU of your diet too much and this is fraught with exhaustion, placebo, stretch marks and sagging skin, as well as breakdowns, which always replace strict diets.

Advantages of creating a menu for a month during a BEACH diet

Many people who go on a diet perceive it as a forced, temporary measure and do not particularly care about the variety of the menu, thereby making a fatal mistake. After all, in fact, there are very few people who can eat steamed chicken breasts, briquettes of low-fat cottage cheese, half-raw fresh vegetables and liters of green tea every day. It is precisely because of monotony and monotony that breakdowns most often occur, because there are so many delicious things in the world! If your weight is above normal and you have to go on a diet for a long time, then first of all you need to create a menu, thinking through the types of dishes by day and week. Be sure to make sure that you have at least 5 options for preparing chicken fillet and fish for the month. In addition, try to use a variety of fish - hake, trout, salmon, mackerel, cod, pollock, carp, river species. There are expensive options, and there are budget ones, but the more varied your menu is, the greater the chance that you will be able to stay on the BUTCH diet without breakdowns. For example, instead of fish, you can occasionally make yourself egg-squid salads with onions. It's tasty, inexpensive and very rich in protein. If you have a grill, then a great addition would be fish on a bed of vegetables or lightly pounded chicken breast in egg and bran batter. However, all these dishes can also be prepared in a slow cooker, oven or in a frying pan.

Cottage cheese briquettes become a real delicacy if you spend a little time. Half a banana, 150 gr. cottage cheese and 100 gr. skim milk into a blender - and now you have a delicious and sweet cocktail. For those with a sweet tooth who are very worried about indulgence in sweets, there is also a solution - stevia. It is a natural sugar substitute that can be used. Well, those who consume synthetic sugars can afford a lot of everything they love: 11% cocoa + skim milk powder and liquid sweetener - a tasty and dietary treat for a carbohydrate breakfast. In addition, you can make cheesecakes, casseroles and many other tasty and healthy things with berries and fruits on carbohydrate days. Remember: the more varied your diet, the easier it will be to follow the BUTCH diet.

The Butch Diet: How to Stay Motivated Along the Way

Any diet, especially a long one, is a rather grueling and complex process. It is impossible to overcome the entire path with positivity and confidence in your plans. Every person has difficult days, disappointments and difficulties. To avoid them, you should periodically receive “doping” in the form of self-motivation. There are several tools for motivation:

1. Own results.

Take control measurements of your chest, waist, abdomen, hips, arms and legs. Also check your weight at the beginning of the diet. Even if you are not immediately able to notice visual changes, a tape measure and a scale will help you notice changes in your body and shape. Well, after a couple of weeks, you will be able to see how your body has transformed in the mirror.

1. Motivational videos and articles.

Various video clips will allow you not to break down and make sure that you are on the right path. Everything that is done is correct, and a beautiful figure awaits you, you just need to try. After all, everything good and outstanding comes from work and diligence. Remember your studies, work, personal life, the birth of children - all this required effort and effort. Some things are more, some things are less, but still. By observing the results of other members of the BUTCH diet community, you will be able to see that you are not alone at all. And friendly conversation and support is what you need!

Before and after photos of the Butch diet

The second month becomes a particularly difficult stage for many participants. Usually, in the fifth week, weight loss slows down somewhat, many people experience a “placebo” effect and the BEACH diet ceases to seem so convenient and effective. During this period of time, it is very important not to break down and not give up on the process, because so much has already been done. In addition, frequent changes in diet will not have a very positive effect on the overall health of the body. A great way to cheer up is to look at photos of participants in the BUTCH diet. There are a lot of photographs of girls and men on the Internet who demonstrate their results and do not hide their success. Such pictures will be a great motivation on the path to success.

A competent approach and strict adherence to the plan will allow you to quickly achieve outstanding results. But, it is important not only to adhere to a diet of protein-carbohydrate alternation, but also to exercise regularly. Even if sport is an alien and hateful activity for you, it is worth working hard and identifying something that can give you pleasure. Of course, the gym, group fitness classes, various types of wrestling are quite effective tools for burning calories, but if you don’t like these areas, then you can always find something that suits you:

1. Dancing.

This is an excellent cardio exercise that allows you not only to work out all muscle groups, but also to develop plasticity, a sense of rhythm, and balance.

1. Walking

Walking in the fresh air also has a beneficial effect on the body. Walk at least 4 km. per day, and you will very soon notice how much better your complexion has become, how your body has become toned and your muscles have become stronger.

Running is the most effective and resource-intensive training mode. An hour of intense running can burn up to 1000 calories. Running also strengthens the cardiovascular system, leg muscles and restores tone to body tissues.

1. Swimming.

Water sports are practically a panacea. It is especially suitable for those who are losing weight on the BUTCH diet from a very large weight. The fact is that swimming has a beneficial effect on skin turgor, restores its elasticity, firmness and tightens it well. In addition, it is an excellent aerobic exercise and a means to restore posture.

1. Charging at home.

If sports are not easy for you, then a little exercise for 20-30 minutes will help you. The calorie consumption will be small, but you will be able to strengthen your muscles and tighten your skin over time. The main thing is regularity and correct execution of all exercises. And if you want an additional effect from the diet, then keep your pulse in the fat burning zone. To find out your individual zone, you need to subtract your age from 220. The result will be your heart rate. The permissible deviation is 10 positions in one direction or another.

To rid the body of hated kilograms, many resort to numerous diets, which are not always effective. Recently, one of the most popular diets has become a diet of protein-carbohydrate alternation. This method of eating involves varying the amount of proteins and carbohydrates eaten to achieve the desired result and maintain it over a long period of time.

Rules for the protein-carbohydrate alternation diet

The principle of the BEACH diet is to alternately consume carbohydrate and protein foods. This diet can be followed for no more than 3 months. You can go on this diet 2 times a year. It is especially popular among people who always need to keep themselves in great (tight) shape.

The classic BCH scheme consists of the following 4-day cycles:

1. Days 1 and 2 - consumption of protein foods (calculated: 3-4 grams per 1 kg of weight), intake of carbohydrates at the level of half a g per 1 kg of weight.
2. Day 3 is a carbohydrate day, the amount of carbohydrates consumed should reach 5-6 g per 1 kg of weight, protein is only 1 g per 1 kg of weight.
3. Day 4 - low carbohydrate: protein is 2-3 g per 1 kg of weight, and carbohydrates are 2-3 g.

It is very important during the diet not to exceed the permissible daily caloric content of foods. Meals on all days of the cycle should be 5-6 times throughout the day. On protein days, you only need to count the amount of protein; carbohydrates and fats that can enter the body (for example, with cottage cheese) do not need to be counted. On carbohydrate days, only the carbohydrates consumed are counted.

Products for diet

The positive side of the BUTCH diet is the ability of a person to select foods for his diet, while he does not feel hungry.

The most carbohydrate foods

• cereal porridge;
• starchy vegetables (cabbage, peppers, zucchini, pumpkin, greens, onions);
• durum wheat pasta;
• crispbreads and whole grain breads;
• fruits
• fresh mushrooms;

List of protein products

• white meat without fat (chicken breast, turkey);
• seafood, fresh fish;
• chicken eggs (preferably white);
• dairy products (cheeses with fat content up to 30%, kefir, cottage cheese, feta cheese);
• nuts;

On days of eating protein, you can add lettuce, greens, and cucumbers to your diet. Everyone knows how protein is beneficial for the body.
A certain amount of fat enters the body with animal products. This is the norm - fats are required by the cells of the body.

Low carb foods

On low-carb days, neutral carbohydrate and protein foods are recommended. Among the possible options for low-carbohydrate foods, preference is given to consuming:

• dark poultry meat,
• red meat,
• soy meat,
• homemade cottage cheese,
• asparagus,
• dried fruits,
• berries (plums, peaches, apricots),
• green peas,
• Brussels sprouts.

Butch diet sample menu

There are many options for a BUTCH diet. The main thing is to understand the principle - depletion, break, filling, completion of the cycle, that is, alternating carbohydrate and protein days. All dishes are prepared by baking, boiling or stewing. The drinking regime should be 1.5 - 2 liters per day. It is advisable to prepare dishes from the list of protein and carbohydrate foods

Diet on carbohydrate days

Carbohydrates in the menu should be 5-6 grams per 1 kg of human weight. You need to eat carbohydrates that take a long time to digest. The best porridges to include in your diet are oatmeal and buckwheat.

• For breakfast you need to eat porridge, maybe with dried fruits.
• An afternoon snack on carbohydrate days should be a full meal, not a snack. It can consist of half a chicken breast with rice (preferably brown) and a slice of bread.
• Lunch may consist of durum wheat pasta and vegetables. 2 hours before dinner you can eat low-calorie fruits.
• For dinner you can eat boiled rice with vegetables and mushrooms.

Low carb day menu

On low-carb days, you alternate between protein and carbohydrate intake throughout the day.

• Breakfast can consist of unrefined oatmeal porridge (oatmeal is not allowed) with raisins or cottage cheese casserole, a glass of unsweetened green tea.
• An afternoon snack can be kefir with a piece of bread or fruit.
• For lunch, you can cook boiled meat (beef or chicken) with green vegetables or rice with 2 slices of cheese.
• Dinner: any lean fish, steamed or baked, vegetable salad and a slice of rye bread, a glass of kefir.

Protein day diet

Protein days in the BEACH diet mean consuming 3-4 g of protein per 1 kg of body weight. To reduce appetite, it is recommended to drink 200 ml of warm water half an hour before meals.

• For breakfast, you can eat a few boiled eggs or low-fat cottage cheese. 2-3 hours after breakfast, drink a glass of kefir.
• For lunch, you can steam or bake fish or chicken breast.
  The use of spices (pepper, ginger, Provençal herbs) is allowed. For carbohydrates, you can have tomatoes, cucumbers, cabbage for lunch.
• A few hours before dinner, cook beef and beans. Dinner should be no later than 3-4 hours before bedtime. It can consist of boiled meat or low-fat cottage cheese. Before going to bed, you can drink low-fat kefir.

The meaning of the BUTCH diet

The meaning of BEACH nutrition is in alternation, in contrast. The greater the contrast between protein and carbohydrate days, the more effective the diet. During protein days, glycogen resources in the body are depleted, a sharp decrease in body weight begins - the body gets rid of unnecessary fluid in the tissues.

On day 3, carbohydrate loading begins, the weight may return or even become a little more. By the end of the cycle, the weight gradually returns to normal.

The cyclical nature of the menu does not allow the body to quickly get used to the new calorie content; this allows you to keep the desired weight normal for a long time. Alternating your diet increases your metabolism and, therefore, promotes weight loss. Fats cannot be completely eliminated.

Too little fat intake can lead to pathological changes in the structure of the skin, hair and nails.

The effectiveness of protein-carbohydrate alternation

The BOOCH diet is quite productive. Body weight may fluctuate during the diet. The productivity of a given nutrition system can be better assessed not by body weight, but by its volume. As a result of strictly following the diet, you can actually lose from 5 to 15 kg in 2-3 months. Weight loss with BUCH will be much slower than with “starvation” diets.

Limiting carbohydrates on protein days makes it possible to remove excess fluid, and if you add strength training to the diet, the process of burning fat will be much more effective. A democratic diet does not suppress the physical activity of the body and does not lead to a deterioration in the psychological state.

BUCH also has contraindications.

This diet is not allowed for people with various problems of the digestive organs along with serious kidney diseases. The main thing to achieve effective long-term results is to follow the principles of a healthy diet!