Protein-carbohydrate alternating menu for every day. Protein-carbohydrate alternation (BUCH diet) - we get rid of fat, not muscle and water. Fish salad for a mixed day

Diets based on alternating protein and carbohydrate diets (BEACH diet) are designed for intensive weight loss due to fat deposits. Protein-carbohydrate diet for weight loss various options It is widely used by bodybuilding athletes for the so-called “cutting”, 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 for weight loss (weight loss). At the same time, with such a nutritional system, the body uses primarily fats to obtain energy, avoiding loss of body weight due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.

Detailed description of the BUTCH diet

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

After a two-day protein diet, glycogen reserves in the body are depleted and cannot be used as “metabolic fuel.” amino acids (protein), it is necessary to replenish glycogen reserves in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to completely 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. Next, the protein-carbohydrate cycle repeats.

Scheme of one cycle of the BEACH diet - two days diet with predominantly protein consumption + one day high carbohydrate diet + one day 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 to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days is 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 - the diet should contain approximately equal proportions of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams). Fat content at thirty grams/day.

Fundamentally important for the BEACH 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 diet, and on the other hand, the appearance of a “plateau” effect after this period of being on a BEACH diet (cessation/slowdown of body weight loss), due to the body’s adaptation to this type of nutrition.

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

It is recommended to prepare dishes using dietary methods of processing food - steaming, boiling, baking, stewing. Frying food is not allowed. An important condition for the effectiveness of this diet is mandatory adequate physical activity, especially in protein days when content glycogen in the body is low and metabolic processes start intensive combustion fat Strength loads and dynamic exercises(jumping rope, cycling), which stimulate metabolic processes.

Other BEACH diet schemes have been developed:

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

Microcycles with a large number of protein days are also suitable for weight gain muscle mass, which will grow, but fat layer, at the same time, will decrease. The most important condition This result is high power loads. However, the optimal 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 BUTCH diet is not difficult. To do this, after finishing the diet after the last mixed day, eat for another 5-7 days according to the mixed day diet and switch to your usual diet.

Authorized Products

The basis of the diet of the BEACH diet is:

• On protein days - lean varieties of red meat (veal/beef), rabbit/poultry (chicken, turkey), without skin, river/sea fish (pike, cod, hake, trout, flounder, salmon), seafood, low-fat cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flax seeds).
• From fats - virgin vegetable oils, red fish, fish fat, nuts. In small quantities, cucumbers, garden herbs, tomatoes, cucumbers.
• On high-carb/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onion, eggplants, celery stalks, green salad leaves, green beans, olives), unsweetened fruits (bananas/grapes in the morning), durum wheat pasta, whole grain/partially preserved cereals (barley/oat and wheat porridge, buckwheat kernels , unpolished rice), whole grain bread. Fats are the same foods as in the diet of protein days. As proteins, for dinner - meat or fish in small quantities.

Table of permitted products

Fully or partially limited products

The following foods are excluded from the BEACH diet:

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

Table of prohibited products

* data is per 100 g of product

Menu protein-carbohydrate diet (diet mode)

The BEACH 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 alternating diet menu is:

• On protein days - products containing complete, easily digestible animal proteins: dietary types of red meat (boiled beef/veal) and poultry (chicken breast, rabbit meat, white turkey meat without skin), low-fat fish (pike, cod, hake, trout, flounder perch), chicken/quail eggs (yolk - 2 per day, protein unlimited), 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 first half of the day), durum wheat pasta, cereals (except corn) preferably whole grain/partially retained shell (buckwheat, unpolished rice, barley/oatmeal porridge), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create conditions for the functioning of normal intestinal microflora, normalize intestinal motor function, adsorb/toxic compounds and provide relatively stable and long-term satiety. At the same time, it is prohibited to consume sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, and 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, you cannot completely give up plant foods, since there is a high risk of gastrointestinal disorders. These days, it is recommended, along with protein foods, to consume small quantities of fresh cucumbers, garden herbs, lettuce, and tomatoes. As a last resort, you can replace eating plant foods by eating 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 for by taking tablets of various vitamin-mineral complexes - Unicap , Vitrum , Multitabs , .

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 you should 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 containing seeds/nuts are not allowed, otherwise the weight loss process will slow down. The menu for a week of the BUTCH diet is not given here, since it is optimal to prepare it for one microcycle, and then create meals for the week based on it.

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

A menu for a month or a longer period is compiled by selecting 7-8 food rations according to microcycles. Recipes for the BUTCH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and cooking skills.

Not balanced in basic nutritional nutrients, not physiologically complete.

In this article, we tried to provide the most complete information about the protein-carbohydrate alternation diet, describe the advantages of this diet over others, the existing options for protein-carbohydrate alternation, answer questions about how to properly start and exit the BEACH diet, what results such alternation gives, what products are needed for BUCH, sample menu, training process on a protein-carbohydrate alternating diet, and what fat burners are acceptable for this diet.

BUCH is a lighter version of drying. This special diet was developed for athletes. Subsequently, it gained popularity among those who want to “burn fat” due to its simplicity and effectiveness.

Belkovo- carbohydrate rotation– ideal for drying out for summer. This diet helps to “lose” subcutaneous fat, while maintaining (increasing - with a properly organized training regimen) muscle mass. And secondly, BUCH limits vegetables and fruits (not allowed on protein days); in the summer they pose a certain temptation.

What are the advantages of BEACH over other diets?

1. This is a specific system that involves nutrition as close to balanced as possible, which minimizes harm to health.

2. If the classical cyclicity is observed, the body does not experience a significant deficiency of both proteins and carbohydrates.

3. While following this diet, you will not suffer at all from the annoying feeling of hunger; in the worst case, your appetite will be comparatively less than with other diets.

4. The BUTCH diet is quite simple; you won’t need to invent intricate recipes or buy overseas fruits and vegetables.

5. Metabolism can be maintained for high level(subject to regular physical training at least a few times each week), it won't slow down like it does with any other diet. Also, protein-carbohydrate alternation helps to cope with the well-known “plateau effect” (this is when weight stubbornly does not decrease for a long time because the body has already adapted to the imposed restrictions).

6. For people who play sports, it is this system that allows them to “find” strength for training.

7. This diet is not difficult to adhere to for 4-9 weeks without significant damage to health, which is suitable for people for whom express diets are contraindicated.

8. It is this nutritional system that involves the loss of excess fat deposits, not water. Moreover, subcutaneous fat begins to burn already in the first days of BUTCH.

9. This nutrition system helps cleanse the body. Proteins and carbohydrates are supplied in turn and are absorbed as much as possible. Accordingly, the skin becomes smoother, inflammation disappears, complexion is evened out, and the intestines are cleansed.

10. For those who just can’t start eating rationally and in moderate portions, this diet will help you switch to proper nutrition without much psychological effort. After a few weeks of BUTCH, you adapt to the restrictions.

11. A more cheerful mood compared to other diets due to the periodic addition of carbohydrates into the diet and the inclusion of “break days” in the menu (when you can enjoy proteins and carbohydrates).

12. If the BUCH and exit from this diet are organized correctly, then the lost kilograms will not return after the end of the diet.

Cons of BUTCH

1. The most common schemes of protein-carbohydrate alternation suggest, although stable, but slow weight loss. If you need to lose weight “for the holiday” in a week, then only BUCH according to Malysheva’s scheme will do.

2. Like any other special food, it has contraindications. Protein-carbohydrate alternation not suitable for people with kidney, pancreas and liver problems.

3. This diet is not suitable for particularly obese people. First, you will have to lose weight according to the usual scheme with limited calories, losing both muscle and fat mass, and then start alternating protein and carbohydrates. If a person weighing 100 kg consumes 400 grams of protein, this could lead to serious kidney problems. You can understand whether this diet is right for you or not by determining the amount of excess weight you have. If you have up to 1/4 of your weight fat mass, then BUTCH is what you need.

4. Many people complain about lack of energy on protein days. To reduce this inconvenience, do not exceed the number of protein days (optimally 2-3).

5. It’s not easy for everyone to periodically go without fruits and vegetables, but this is a feature of the diet.

Acceptable products for BUCH

Products that are allowed on protein days

1. Meat: veal, chicken, lamb, rabbit, lean pork and beef, turkey, pheasant, goose, duck.

2. Seafood: squid meat, octopus tentacles, mussels, lobster, shrimp, halibut, hake, flounder, sometimes cod, pink salmon, tuna, salmon, salmon, trout.

3. Dairy products: low-fat cheese, natural yogurt, fermented baked milk, dietary cottage cheese, kefir, milk and yogurt.

4. Eggs: you can eat as much egg white as you like, one whole egg per day.

Foods allowed on carbohydrate days

1. Cereals: rolled oats, millet, barley, buckwheat, rice, wheat and others.

2. Pasta and bread: rye bread and pasta, bread and pasta with bran, durum wheat maroons.

3. Unsweetened fruits and non-starchy vegetables, herbs.

On mixed days, foods for protein and carbohydrate days are equally combined.

From fats, a tablespoon of flaxseed or olive oil is allowed.

Where to start the BUTCH diet?

The most important weapon to help you endure dietary restrictions is motivation. Therefore, before starting a diet, try to “measure” yourself as much as possible on all fronts. Weigh yourself, take measurements of volumes (chest, sides, waist, legs, hips, arms, calves). You can take reference photos. This will help you not to lose your temper.

If you ate more or less correctly before the diet, then immediately start your protein day.

If you have never been a follower of a balanced diet, then try to limit the intake of harmful foods in your diet at least a few days before the diet.

Four-day cycle as the main version of the BEACH diet

The optimal duration of a protein-carbohydrate alternating nutrition system is a month. Maximum - up to three months. After this period, the body adapts and metabolism decreases significantly.

The most common (and naturally the most convenient) version of BEACH is a cyclical scheme: “two protein days (consumption of three to four grams of protein for every kilogram of weight you dream of, and the maximum absence of carbohydrates in the diet) - carbohydrate day (on the contrary, 5 -6 grams of carbohydrates per kilogram of desired weight, 1 gram of protein per kilogram of weight is allowed) - mixed day (carbohydrates and proteins equally - approximately two to three grams per kilogram). After a mixed day, a protein day begins again, and so on in a circle.

The essence of this nutrition model is to burn fat due to contrasts in the intake of proteins and carbohydrates. Typically, the body takes energy from the fats and carbohydrates it consumes, and uses proteins to build and repair various tissues (including muscle). If carbohydrates stop entering the body, and not enough fat is supplied, then glycogen reserves in the liver and muscles become an energy resource. When these resources are depleted, the body is forced to melt subcutaneous fat to obtain energy. By the end of the second protein day, glycogen reserves are depleted, and the body can turn on “energy saving” mode, slowing down the metabolism. To prevent this from happening, the menu includes a high-carbohydrate day and a mixed day. Then the body relaxes and continues to break down subcutaneous fat.

Dinner must be protein-rich on all 4 days of the cycle. That is, the proteins allowed on a carbohydrate day should be distributed among the last meals.

On protein days, you should try to cut down on fats and carbohydrates as much as possible. If you “fuel” with nuts, cheese, and seeds, weight loss will be less effective.

Fats should be eliminated as much as possible. To maintain normal functioning of the body, a tablespoon of flaxseed or olive oil per day is allowed.

For an example menu, let’s calculate the required amount of macronutrients for a desired weight of 60 kg. For a protein day you will need 180-240 grams of protein. On a carbohydrate day, you will need to eat 300-360 grams of carbohydrates and 60 grams of protein. On a mixed day, you can consume 150 grams of protein and carbohydrates.

Sample menu BUCH

Protein day:

Breakfast: low-fat cottage cheese - about 200 grams, black coffee (you can crush cloves or cinnamon).

Total: proteins – 44 grams, fats – 1 gram, carbohydrates – about 7 grams.

Second breakfast: 4-white omelette, baked without butter.

Total: 14.5 grams of protein.

Lunch: baked chicken breast (200 g) + one cucumber (can be salted) with olive oil (teaspoon).

Total: proteins – 48 grams, fats – about 4 grams, carbohydrates – about 3 grams.

Afternoon snack: baked lean fish (serving 200 grams).

Total: proteins – 40 grams, fats – 4 grams.

Dinner: cottage cheese 0% - up to 200 grams.

Total: proteins – 44 grams, fats – about 1 gram, carbohydrates – about 7 grams.

Carbohydrate day:

breakfast: 25 grams of raisins (1 tbsp) + 100 grams of oatmeal on water (dry cereal) + 9 grams of honey (one tsp).

Total: proteins - 12 grams, fats - 6 grams, carbohydrates - 91 grams.

Second breakfast: small banana (about 150 grams).

Total: proteins - 2 grams, carbohydrates - 34.5 grams.

Lunch: potatoes (baked or boiled) with fresh (sauerkraut) cabbage salad, about 400 grams of potatoes, about 200 grams of cabbage + one spoon of flaxseed oil (5 grams).

Total: carbohydrates - 91 grams, proteins - about 13 grams, fats - 5 grams.

Snack - a large apple (about 300 grams).

Total: proteins - 1 gram, carbohydrates - approximately 34 grams.

Afternoon snack: rye pasta - about 50 grams (dry weight) + a spoonful of flaxseed oil (5 grams), one apple (average - 200 grams).

Total: proteins – 6 grams, carbohydrates – 48 grams, fats – approximately 5 grams.

Dinner: cottage cheese 0% (about 200 grams) + two teaspoons (teaspoons) of honey (about 18 grams), dried fruit uzvar (naturally without sugar).

Total: proteins - approximately 36 grams, fats - about 1 gram, carbohydrates - 20.5 grams.

Mixed day:

Breakfast example: oatmeal (cooked in water) – 100 grams (dry cereal), 1.5% milk – about 100 ml, boiled egg.

Total: proteins - 27.5 grams, carbohydrates - 71 grams, fats - 18.5 grams.

Second breakfast: apple (small - 200 grams).

Total: proteins - 1 gram, carbohydrates - approximately 22 grams.

Lunch: chicken breast (baked) – 200 grams + baked potatoes (200 grams) + salad (cabbage, tomatoes, cucumbers) – up to 200 grams + spoon (teaspoon) of flaxseed oil.

Total: proteins – 55 grams, carbohydrates – 45.5 grams, fats – about 7 grams.

Afternoon snack: 4 egg white omelette, cooked without oil.

Total: proteins – 14.5 grams.

Dinner: up to 200 grams of baked lean fish + 200 grams of sauerkraut.

Total: proteins – 42 grams, carbohydrates – 11 grams.

As with any diet, the smaller and more often you eat, the faster your excess weight. If you divide your daily portion of food into 5 meals, it will be very good, and if you divide it into 6 meals, it will be even better. Under no circumstances follow the nonsense of “don’t eat after six.” You should eat two hours before bedtime, and eat protein foods. If you had dinner at 18.00, and went to bed at 24.00, and all this time you sat without a snack, then the body will sound the alarm and the next day will begin to sharply store fats and save existing ones.

Duration of the BUTCH diet and how to get out of it correctly

You choose the duration of the diet yourself. As mentioned above, it should not last more than two to three months. Usually results are visible at the end of the first week. Try to focus on volumes, not weight. During BEACH, your weight changes all the time: on protein days you lose up to a kilogram of water, and on carbohydrate days, on the contrary, it returns. Loss of weight and volume directly depends on how much you have excess fat. If you need to dry out a little, then you can lose 5 kilograms in a month, and if you have something to get rid of, then the same weight can go away in a week.

Many people mistakenly consider the result of a diet to be the result of the end of the first cycle. It is not right. During a four-day cycle, weight and volume change like a cardiogram. On the protein days of the cycle, 0.5-1.5 kg is lost, but most of this weight is water. Then on a carbohydrate day, water is bound by the carbohydrates entering the body (with 1 gram of carbohydrate retaining 4 grams of water), the same thing happens on a mixed day. Therefore, usually at the end of the cycle, weight increases, but it is water, not fat. After four cycles (minimum three), you can already evaluate the results of the BEAM, whether it works specifically in your case or not.

Getting out of the BUCH is quite simple. After your last mixed day, give yourself a week of “mixed days.” In its own way, this is a normal rational diet. Then you can gradually start pampering yourself with goodies, but in moderation and not often.

Training during BUCH

To lose weight faster, exercise about 3 times a week. Try to keep your workouts on a carbohydrate or mixed day. Then you will have enough energy to complete them.

The training process during BCH has its own characteristics. It should be taken into account that on protein days, practically no carbohydrates and fats enter the body.

If your workout falls on a carbohydrate or mixed day, then you can do it as usual, you will have enough strength. If you decide to work out on the first protein day, then preference should be given to aerobic training(after days carbohydrate loading you will be full of energy and strength), if the workout falls on the second protein day, then it is better to give preference power loads (Weight Limit, minimum number of repetitions, mostly up to 5).

The training schedule for a four-day BCH will be something like this:

First protein day – training will provide renewal muscle tissue and slight fat burning, exercise according to the usual scheme: 5-10 minutes of cardio, 40 strength, 30 minutes of cardio;

Second protein day - training will help get rid of excess fat and separate muscles, exercises: 5 minutes of cardio - about an hour of strength training with maximum weight, 4 sets of 5 repetitions - 20 minutes of cardio;

High-carbohydrate day - you will have the strength to train, you can focus on those exercises that are difficult or work on correct technique execution;

A mixed day is a great day for those who are working on beautiful muscle definition: we exercise strength training 4 sets of 10 repetitions.

Fat burners for BUCH

The best fat burner, as with any other diet, is sports. Properly organized workouts will help you burn subcutaneous fat and tone muscles.

Also, do not forget about the benefits of clean water. First, water will help flush out toxins. Secondly, in order to absorb protein, the body spends a large amount of water. Drink green and herbal teas during meals, carbohydrate days- fruit compotes and decoctions of dried fruits without sugar. Between meals, suppress your hunger with a glass of clean water.

Season your food with all kinds of spices. They will help speed up your metabolism and mitigate dietary deprivation.

You can use artificial fat burners. For example, L-carnitine. It is advisable to use it on training days, both aerobic and strength training. Use 0.5 - 1 gram of this drug half an hour before training (it is best to drink liquid L-carnitine).

Other lesser-known BCH schemes

Express version of BUCH from Elena Malysheva

This BUTCH scheme was invented just for impatient lovers of express diets. Like all express diets, it carries a potential health threat, but at the same time it helps in short time lose up to 5 kg.

The essence of BUCH according to Elena Malysheva is as follows. For breakfast, you are supposed to eat a boiled egg, washed down with a glass of clean water. Then during the day you are allowed to eat exclusively chicken (a whole chicken, skinned and boned, boiled and consumed during the day). Sort of like a mono-protein day. Then a low carb day. Raw carrots, grate cabbage and beets and season with flaxseed oil and lemon juice (take 500 grams of each vegetable, a tablespoon of oil). Eat this salad in equal portions throughout the day. You are allowed to follow this diet for up to 7-10 days.

What is the essence of Malysheva’s BUCH?

During a protein day, you challenge your body to digest huge amounts of protein. At the same time, practically no fats and carbohydrates are supplied. In order to process such a large amount of protein and maintain all vital functions, the body spends energy, which it takes from fat reserves. At the same time, the blood becomes highly acidic (this happens when consuming protein).

On a carb day, you eat vegetables that have the lowest glycemic index. The body again experiences a calorie deficit, and a special salad also alkalizes the blood and removes toxins. This alternation of days solves the problem of constipation, which can occur when consuming large amounts of protein. It is imperative to drink clean water, as with all types of BUCH.

Classic cycle BUTCH Powell

The classic BUTCH Powell cycle is a variation of BUTCH that was developed by Heidi and Chris Powell, an American husband-and-wife team of trainers. First of all, this diet is ideal for athletes, but it can also be used by people who lead active image life.

3rd – protein, you can only eat proteins (3-4 grams of proteins per 1 kg of desired weight).

Calorie content should be about 1200 kcal per day, serving size is no more than 250 ml at a time. It is advisable to eat frequently and drink plenty of fluids.

In general, all BCH schemes are easily transferred, and their results are stable.

Video about BUCH circuits:

Getting your body in shape is a desire that befalls every second woman and every third man. Many types of diets on the Internet make it possible to choose an option that suits a particular person.

BUTCH (protein-carbohydrate alternation) helps to lose overweight without causing harm to the body.

How the diet works

During other methods of losing weight by changing the diet, the body reacts to an insufficient supply of carbohydrates and after a while actively begins to take reserves not from adipose tissue, but from other organs and muscles. Thus, harm is caused to the body and the diet does not bring desired results.

The BUTCH diet is designed so that the body does not experience excessive carbon starvation and does not “save” subcutaneous fat reserves. The effect of losing weight on a diet is achieved by alternating days of eating only proteins and carbohydrates.

To avoid problems with counting calories and grams of food that you need to eat during a diet, it is better to create a BUTCH menu for every day for several weeks in advance. This way you can purchase groceries in advance and plan your cooking time. The menu will help you measure your strength and endurance.

How to create a menu for every day

The diet for this diet is quite limited, but at the same time as close as possible to proper nutrition. like this the diet can be followed for several months without harm to health. You can repeat the courses several times throughout the year.

The alternation of days may have different patterns:

• 2:1:1 (protein\carbohydrates\mixed),
• 5:2:1 (protein\carbohydrates\mixed),
• 2:2:2 (protein\carbohydrates\mixed).

During protein periods, the consumption of carbohydrates is reduced to a minimum. You are allowed to eat boiled chicken, fish, eggs and low-fat dairy products.

During the carbohydrate period, proteins are almost completely removed from the menu. You can eat porridge with water. Coarse grain bread, fruits and vegetables are consumed.

Mixed days provide an opportunity to expand your diet with protein and carbohydrates. and relax at the same time. But do not forget that the diet continues and it is necessary to continue calculating the calories of the food consumed.

The BEACH menu for every day should be no more than 1200 Kcal per day for people whose work is not related to physical activity. The second category of workers can increase their daily calorie intake to 1500-1600.

Products during the protein period of the diet

To correctly determine the name and quantity of products, you need to take into account the basic rule of this type of diet.

The amount of protein required in this cycle is no more than 3-4 g per 1 kg of weight.

All meat dishes must be boiled.

Based on this table, you can calculate products for one protein period. For example, a person losing weight weighs 80 kg, then 3 grams are eaten per day. × 80 kg = 240 gr. squirrel. Based on this figure, the daily diet of basic products is calculated.

Products during the carbohydrate period of the diet

During this period of the diet, the body is replenished with carbohydrates and extra energy. On days like these you need to actively engage in sports to improve metabolism. To create a BEACH menu for every day during the carbohydrate period, you should also follow the rules.

Consumption of carbohydrates per day in the amount of 5-6 g per 1 kg of weight.

Thus, the calculation of the number of products consumed is carried out according to the table data. For example, the weight of someone losing weight is 80 kg then 5 g × 80 = 400 g. carbohydrates per day is consumed on a carbohydrate day.

What to eat on mixed days

Such days are considered a rest from the strict observance of the two periods. At this time, you can relax and give your body a rest. Calorie content these days can be 1500-2000 Kcal.

During such periods, carbohydrates should be 2 g, and proteins 2-3 g per 1 kg of weight of the person losing weight.

Find out more about carbohydrates and the foods they contain.

These days, the menu should contain equal amounts of carbohydrates and proteins. Greens and low-fat dairy products are allowed in larger quantities.

In the morning you can add 1 tsp to porridge. honey for the body to obtain glucose.

We must not forget that mixed days are also a period of dieting and you cannot relax too much. People with a sweet tooth should not gorge themselves on their favorite sweets, otherwise there will be no effect from such a diet.

Benefits of the BUTCH diet

The butch menu for every day is affordable and does not require a lot of time for cooking. It is as close to the rules as possible proper nutrition. The body does not experience a constant feeling of hunger and does not experience stress.

People who lose weight do not complain of depression or nervousness

The energy from the products consumed is enough to lead a normal life and not change your work schedule.

The body does not get used to food restrictions and the metabolism does not slow down, unlike other types of diets. This type of weight loss can be used without any difficulties for up to 2-3 months. It can then be repeated as needed for 10-20 days.

The butch diet helps you get rid of subcutaneous fat from the first days of use, and does not remove only water from the body. This system helps cleanse the intestines and makes facial skin smooth and healthy. Acne and pimples decrease in number or disappear completely.

The right way out from this diet will be able to keep the kilograms in place and not add them after losing weight.

Contraindications

It is prohibited to use this method of losing weight under 18 years of age. IN childhood The body grows and develops rapidly and any abstinence in food harms health and growth in the future.

You cannot use the BEACH menu for every day if you are pregnant or while breastfeeding.

The deficiency of certain substances will be passed on to the baby.

There is no need to experiment for people with serious illnesses:

• kidney;
• oncological diseases;
• exacerbation of chronic inflammation.

During colds there is no need to start “going on a diet” - the body needs strength to fight viruses.

Approximate menu for 4 days

To make it easier to imagine your diet, you can create an approximate BUTCH menu for every day.

1 - protein:

• Breakfast: boiled eggs (2 pcs.) with 200 g of chicken, without broth, green tea;
• Lunch: stewed vegetables 150 g with boiled fish 200 g;
• Dinner: steamed fish 250 g and a glass of yogurt or kefir less than 1% fat.

Snacks with boiled pieces of chicken fillet are allowed, calculated in grams that do not reach the daily protein intake (calculated by weight).

2 – protein:

• Breakfast: vegetable salad with olive oil and 1 egg omelette, tea without sugar or still water;
• Lunch: beef 150 g with stewed vegetables 150 g;
• Afternoon snack: low-fat cottage cheese 200 g;
• Dinner: 200 g chicken and 200 ml fermented baked milk.

As on the first day, small snacks are allowed.

3 – carbohydrate:

• Breakfast: oatmeal with water and banana, coffee with milk;
• Lunch: rice porridge with stewed vegetables in tomato (total 250 g);
• Afternoon snack: fruit 200 g and low-fat yoghurt 100 g;
• Dinner: vegetable salad with 200 g olive oil and fermented baked milk.

Snacks with small pieces of fruit are allowed.

4 – mixed:

• Breakfast: cereal or any water porridge with fruit – 200 g;
• Lunch: boiled meat 200 g with rice 100 g;
• Afternoon snack: low-fat yoghurt or fruit 150 g;
• Dinner: 0-1% cottage cheese 150 g and shrimp 100 g with herbs.

Dried fruits are allowed as a snack.

When eating according to the menu compiled for each day, remember to always drink water without gases.

It is important to drink at least 2 liters throughout the day, in small sips

This rule will help speed up your metabolism and make it possible to burn fat at a fast pace.

This diet will give you the opportunity to lose up to 2 kg in the first days. Then the pace may decrease to 900 g per week, but will be systematic. If you eat right, your weight will not increase rapidly after you finish it..

Following the BUTCH diet is not difficult even for people with weak willpower. For the first few days, you can slightly expand your diet with familiar foods for a smooth adaptation of the body.

BUTCH diet. How to start? Products, measurements, duration of the diet. Tips in the video:

Do you want to know how to lose 5 kg in a week with the BUTCH diet? Watch the video:

BUTCH diet: features and sample menu for every day. It's simple! More details in the video review:

What is a rotation diet? Why did she become so popular in last years among not only athletes, but also ordinary people? Let's figure it out now. The alternation diet is a nutrition system that is divided into several stages. As a result, nutrient intake alternates in stages. In this article we will look at different types such diets. We will also describe the most common recipes that will not harm your body.

Carbohydrate rotation

So, what is a diet? Now let’s figure it out. The alternation diet is becoming very popular today not only among athletes. We all know that when we sit on one food system for a long time, our muscles become sluggish. Since the absence of carbohydrates deprives them of elasticity. Although these microelements are necessary for our body just like others, but only in moderate quantities. And if we exclude all fats from our diet, our body will weaken and will not be able to tolerate physical activity. This will also lead to brittle hair and loose skin.

On top of everything else, a low-carb diet isn't fun. Eventually you will stop losing weight. Then your body will no longer look toned and your skin will no longer look healthy. Do not forget that a low-carbohydrate diet is contraindicated for obese people due to the fact that they produce a large amount of insulin in the body.

Diet. Alternating days (protein and carbohydrate). Basic principles

It got its name due to the fact that during its course there is manipulation with carbohydrate products. The diet is divided into several cycles. One can last four days or more. During the cycle, you need to strictly regulate the amount of food you eat. In the first 2 days, carbohydrate intake should be half as much as usual. On the third day, the amount of carbohydrates can be increased up to three times. But at the same time it is necessary to reduce the amount of proteins. On day 4, protein and carbohydrate intake should return to normal. Now they need to be consumed in equal doses.

In the first two days, your body stops receiving glycogen and its reserves are depleted. At the same time, it begins to intensively consume already accumulated fats. And by the end of the second day they reach full production within the allotted period. But remember that you should never abuse such a diet. Otherwise, exhaustion may begin. It can also happen that the body begins to experience stress. Then the remaining fats will accumulate “in reserve.” In this case, the body will begin to spend muscle mass to expend its activities. As a result, the body may lose its relief.

That is why on the third day of the cycle, carbohydrate consumption reaches its maximum. This is necessary to accumulate them in the body. But it is impossible to replenish the amount of lost glycogen in one day. Therefore, on the fourth day, although the amount of carbohydrates decreases, it still remains moderate.

Exercise on an Intermittent Diet

Thanks to the diet, metabolic processes increase, and the body does not have time to get used to any one calorie system. It is also thanks to this principle that you can allow physical activity. This will significantly increase the tone of the body. But you should choose the right day when you need intensive training. Many experts believe that it is the third. But this approach is fundamentally wrong. Since during this period you are just starting to saturate your body with carbohydrates after a two-day fast. It is best to start intensive training by the end of the fourth day. During this period, the body is saturated with carbohydrates and can safely waste them, turning them into muscle mass. If you are striving for a sculpted, pumped-up figure, then consuming carbohydrates is a must. During training, this will allow you not to waste muscle mass, but, on the contrary, to build it up by consuming stored fats.

Menu for the first two days

Now let's look at the alternating diet menu. At first, there should be at least six meals per day. In the morning, you can eat a vegetable salad that does not contain starch, adding one tablespoon of oil to it.

With this dish you need to eat three yolks and four whites. During the second dose, you can drink a protein shake. Prepare it only with low-calorie milk. For the third meal, eat chicken breast. Also consume one grapefruit. For the fourth meal, boil yourself some beans and a piece of beef. For the fifth meal, eat a salad, the same as you prepared for the morning. Also add white fish fillets. And for the sixth meal, drink the same protein shake. For those who don’t know how to cook it, we’ll tell you now.

First, take two hundred grams of cottage cheese, two hundred milliliters of milk, some oatmeal and add your favorite fruits. If you wish, you can also add spices, such as cinnamon. But this is optional. Beat all ingredients well in a blender until smooth. That's all, the cocktail is ready. So, as described above, you should eat for the first two days.

Menu for the last two days

The third day of the diet is high-carbohydrate. The number of meals is limited to five. So you can eat it in the morning rolled oats porridge with three proteins. For the second meal, you can cook yourself a plate of any rice with chicken fillet. Plus a piece of coarse bread. During the third meal, eat solid pasta. On the fourth, a handful of boiled rice and half of the boiled chicken fillet will do. For the evening, prepare a few pieces of bread and white fish fillets.

On the fifth day, carbohydrates should be consumed in small doses. Meals will also be no more than five. In the morning, cook yourself oatmeal with raisins and three proteins. The next meal is a protein shake with three slices of bread. Next, boiled rice, chicken fillet and vegetable salad. During the penultimate meal, you can eat a vegetable salad, fish fillet and three pieces of bread. For the latter, only a protein shake is suitable.

Advantages and disadvantages

The four-day rotation diet is not an absolute dogma. The number of days can be selected individually for yourself. Many athletes take five days of protein, and in the last two days they load the body with carbohydrates. You can do it differently.

The alternation diet has another undoubted advantage. It lies in the fact that with such a nutritional system, the mental state remains normal. Many who have been on low-carb diets know that they have to give up their favorite foods. Which is undoubtedly very depressing. And with carbohydrate alternation, you only have to endure it for a few days. Then you will be able to indulge in your favorite sweets, but, of course, in moderation.

Well, and the most important thing is that the diet really works, and not only for athletes.

If we talk about disadvantages, then such a diet can cause headaches and nausea. Also, the BUCH food system can provoke the development of various diseases, such as diabetes or heart and kidney diseases.

Protein system

A diet alternating protein foods works on the principle of carbohydrates. Only the emphasis is on foods high in protein. Such food contains a large amount of amino acids.

They help break down accumulated fats. Thanks to this diet, the muscles become more elastic and stronger. But it is worth remembering that large amounts of protein foods contain a lot of fat. Therefore, it is necessary to choose products with minimal content.

These include chicken white meat, low-fat milk, chicken proteins, and sea fish fillets. This diet is suitable for young people who lead an active lifestyle. Meat lovers will feel good with this food system.

Nutrition according to the Dukan system

The Dukan diet is a nutrition system in which you can think through the menu yourself. Everyone can choose dishes individually for themselves. But remember, no matter what diet you choose, the amount of clean water consumed per day should be at least two liters. The second phase of the Dukan diet is called alternation. It consists of alternately taking protein and protein-vegetable foods. You can choose the alternation scheme for yourself, depending on the characteristics of your body. One day can be a protein diet, the second - a protein-vegetable diet. You can alternate two after two. The recipes for the Dukan Diet “Alternation” are simple (we will look at some below).

During this phase, you should not eat foods that contain starch. Any cereals, pasta, potatoes, and all legumes are prohibited. You are allowed to eat cucumbers, tomatoes, lettuce, greens, carrots and beets, but only in small quantities due to their high sugar content. You can also eat zucchini and eggplant. It is recommended to season salads with olive oil or low-fat sauces. When you prepare food, use sweeteners. It is allowed to add spices to dishes.

Citrus fruits can be eaten in any quantity. Eating grapes, bananas, avocados and other high-calorie fruits is prohibited. You can drink tea, coffee, but only without sugar. It is strictly prohibited to eat any dried fruits. You can add soy sauce to salads.

During the second phase of the diet, you can increase the amount of bran or buckwheat (whoever likes what) up to two tablespoons per day. Buckwheat can be boiled in milk, in water, or simply steamed. If during the diet you feel that constipation is beginning, then try to eat a spoonful of bran once a day.

The diet allows the consumption of dairy products. But you can’t be overzealous with them, so that stagnation does not begin in the body. Therefore, no more than one kilogram per day is enough. Be sure to include a daily walk for at least half an hour in your daily routine.

If you have chosen this diet, then be prepared for the fact that you will lose weight slowly. Few people know that eating vegetables leads to moisture retention in the body. Protein foods, on the contrary, remove water from the body well. There may be a slight pause in weight loss, but don't worry. Since protein days will speed up the process.

Dukan. Diet "Alternation": recipes

First, let's tell you how to prepare white fish in Taso sauce. For cooking you will need:

• seasoning for fish;
• 0.5 kg white fish;
• Art. a spoonful of Taso and soy sauce;
• teaspoon lemon juice;
• 0.5 teaspoons of sugar substitute.

Preparation:

1. Gut the fish and cut into pieces.
2. Prepare the marinade. Mix sauces and juice. Add sweetener.
3. Pour the marinade over the fish. Place in a cool place for 60 minutes.
4. Then sprinkle with seasoning. Bake in the oven for 30 minutes.

Now let's look at another recipe. Let's tell you how to prepare cottage cheese casserole. To create this dish you will need:

• two tbsp. spoons of oat bran;
• five eggs;
• 400 grams of low-fat cottage cheese;
• 100 ml milk;
• coconut shavings for decoration,
• 2-3 teaspoons of natural sweetener.

Preparation:

1. Separate the whites from the yolks. We won't need the latter.
2. Dissolve the sweetener in warm milk.
3. Then beat the resulting mixture and cottage cheese with a blender. Beat the whites to peaks.
4. Then carefully add them into the total mass.
5. Pour the mixture into the mold. Place in the oven for fifty minutes.
6. Decorate the finished product with shavings.

Pink salmon cutlets

Continuing to describe the recipes for the Dukan “Alternation” diet, we’ll tell you about pink salmon cutlets. For cooking you will need:

• 150 grams of smoked chicken;
• one can of pink salmon;
• one egg;
• Art. spoon of soy sauce;
• seasoning for fish;
• 125 grams of tofu.

Preparation:

1. Mix all ingredients in a blender.
2. Make balls from the resulting mass.
3. Microwave for five minutes.
4. Serve with soy sauce.

What is worth knowing for those who are interested in Dukan, the “Alternation” diet (the menu will be discussed below)?

During the diet, as we have already found out, you will have to eat a large amount of vegetables. As we know, raw foods contain beneficial substances. But you won't be able to sit on them for long. Therefore, it is allowed to subject vegetables to any heat treatment except frying.

In general, it is not recommended to fry any other foods while on a diet. Allowed only to boil, stew or steam. Of course, it is advisable to load your body with exercise in the gym. Otherwise, weight loss will occur much more slowly than you would like. If you don't have time to visit the gym, you can spend time physical activity at home. This will also help you lose weight faster.

With the Dukan diet there are no restrictions on the number of meals per day. The nutritionist and founder of the diet is confident that you can eat as many times as your body requires. But you can't overeat. Otherwise, you will not lose weight, but gain it.

BUTCH menu

We figured out what “Alternation” is. Let's look at the menu now. Designed for 4 days. You can adjust it by increasing or decreasing the days.

1st day. Vegetable. Cottage cheese in the morning. Then stew the cabbage and sausage. During the day you can have two sweets. In the evening you are allowed to eat chicken with vegetables.

2nd day. Protein. Cottage cheese in the morning. For lunch, chicken fillet with low-fat kefir. After a couple of hours, prepare the cottage cheese casserole. For the evening, make a salmon fillet cutlet and cottage cheese casserole.

3rd day. Vegetable. Porridge at your discretion. In the afternoon with salad. For an afternoon snack, you can drink tea without sugar with profiteroles. For the evening, sweet peppers with two sausages and tea with profiteroles.

4th day. Protein. In the morning, low-fat cottage cheese, coffee with a sausage and cheese sandwich. During the day, you can bake chicken pancakes and consume half a liter of kefir. After a couple of hours you are allowed to drink tea with two sausages. In the evening, chicken broth with a sandwich.

Conclusion

To sum up, we can safely say that the protein-carbohydrate alternation diet (PCA) is the most optimal for those who want to quickly lose weight and gain beautiful toned body without much stress on the body. It is important to remember that the key to success is to strictly adhere to the system. And, of course, physical activity is mandatory.

In recent years, a healthy protein-carbohydrate diet for weight loss has become very popular - a method of getting rid of extra pounds by alternating foods high in protein and carbohydrates.

It satisfies daily needs human body in all necessary substances, and the feeling of hunger does not occur. The weight is lost very well, albeit slowly, and then does not return. But how do such miracles become possible?

Effect on the body

A fairly balanced and very well-thought-out diet of protein-carbohydrate alternation directs the body to burn its own fat deposits without any starvation, much less exhaustion. This is how she does it.

1. Only fat is burned, but not muscle mass. Thanks to this, stretch marks do not form, the skin remains elastic, and the body acquires beautiful reliefs.
2. During protein days, the body spends fat reserves, thereby promoting weight loss.
3. On a carbohydrate day, he receives the necessary energy, so the diet does not cause depression and does not contribute to a decrease in performance.
4. Vitamins and minerals are absorbed by the body in full. So the condition of hair, nails and health in general does not deteriorate.
5. Metabolism improves.
6. The stomach does not get used to any specific daily food, as there is an alternation of carbohydrates and proteins and their mixing.

There are a lot of positive aspects, among which the main one is that the body does not experience stress and does not suffer from a lack of nutrients. So the process of losing weight within the protein- carbohydrate diet proceeds with minimal harm to health. But in order to achieve the desired results, you need to know about contraindications, in the presence of which this technique cannot be used.

Through the pages of history. At first, the protein-carbohydrate diet developed by the American doctor James Hunter caused bewilderment among his colleagues. How can you lose weight by eating carbohydrate-containing foods that contain so many calories? And only years later his program was recognized as effective.

Contraindications

People who have serious health problems of the following nature should not go on a protein-carbohydrate diet:

• pregnancy;
• lactation;
• diseases of the kidneys, gastrointestinal tract, genitourinary system;
• gallstones;
• allergies to foods that form the basis of a protein-carbohydrate diet.

Moments of separate nutrition, when the diet involves separate consumption of proteins and carbohydrates, require increased work from the body. All systems have to participate in it, and if they are in a state of illness, this can lead to deterioration of health and subsequent treatment, rather than weight loss. So be extremely careful not to end up in a hospital bed.

Products

For a protein-carbohydrate diet, there are two lists that will help you create a menu and lose weight with maximum results. These are permitted and prohibited products.

Authorized products:

Squirrels

• Low-fat dairy products: cottage cheese, kefir, fermented baked milk, yogurt without dyes, milk, yogurt, hard cheeses;
• lean fish: pink salmon, flounder, pollock, tuna;
• seafood: shrimp, squid, crabs;
• beef, rabbit;
• chicken, turkey without skin;
• legumes: lentils, beans, chickpeas;
• egg white;
• nuts.

Carbohydrates

• Bread, confectionery, baked goods;
• sweets: chocolate, halva, candy, refined sugar, honey, jam, jam;
• peas, beans;
• dried fruits: dates, raisins;
• pasta;
• all cereals: buckwheat, rice, oatmeal, pearl barley, millet;
• fruits;
• potato;
• pasta.

Prohibited products:

• high fat dairy products;
• vegetable oils;
• pork, lamb;
• sausages, sausages;
• margarine, butter;
• fatty fish: halibut, mackerel, herring, burbot, sturgeon, etc.;
• canned food;
• sausages;
• cream cakes, pastries;
• pizza, chips, french fries, fast food.

When creating a menu for a carbohydrate-protein diet, always keep these lists in front of you so that you don’t inadvertently eat a piece of cake on a carbohydrate day, considering it for regular baking, whereas these are fats that are prohibited. You also need to know the scheme - how exactly the days of separate and mixed nutrition alternate.

This is interesting! The protein-carbohydrate diet has gained particular popularity among athletes, for whom it is so important to keep their muscles toned.

Basic principles

The basic principle of this diet is the alternation of protein and carbohydrate days, i.e., it resembles the principle of separate nutrition, if there were not 1 mixed day. In addition to this point, there are several more nuances in this weight loss method, knowledge of which will allow you to achieve better results.

1. Nutrition plan: 1st day mixed (proteins + carbohydrates), 2nd and 3rd days protein, 4th day pure carbohydrates.
2. Engage in any kind of sports, as carbohydrates will give the body the energy it needs. Physical exercise will speed up the metabolic process and help the body quickly digest the huge amount of protein that it receives.
3. Portions: for breakfast - 150 g, for lunch and dinner - 200 g. Drinks - glass (250 ml).
4. On carbohydrate days, it is advisable to eat all meals with bread.
5. There should be no sugar in the protein diet.
6. You can add salt to dishes, but only lightly.
7. You cannot fry foods: vegetables, meat, fish, stew, bake, boil or steam.
8. Drink plenty of clean water.
9. Take more walks in the fresh air.
10. Eat at the same time every day.
11. Sleep at least 8 hours a day.

In order for protein-carbohydrate alternation as part of such a unique diet to contribute not only to weight loss, but also to improved health and overall well-being, you must adhere to these useful tips. The results will also depend on how correctly you can get out of it.

Secret writing. A protein-carbohydrate diet in many sources is listed as BUC, which stands for protein-carbohydrate alternation.

Quitting the diet

After a diet of protein-carbohydrate alternation allows you to get to the cherished number on the scales, you don’t need to immediately rush to fried pork kebab or cream cake. This way you can seriously harm your stomach, which will not be ready for such a collapse of fat, and in a couple of days you can more than return your tummy, sides, and cellulite.

To prevent this from happening, the exit must be careful and gradual. Follow the recommendations of nutritionists:

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

But even after returning to your usual diet, make sure it is balanced. Products should be in moderation and complement each other. This is the only way to save beautiful figure for a long time. And, of course, a lot will depend on the duration of the protein-carbohydrate diet you choose.

Duration

Since the carbohydrate-protein diet involves excluding from the menu only fats that will be replenished by the body from its own reserves, it can be quite long-lasting. But for long-term fasting, you need excellent health and a thorough knowledge of all the nuances of this weight loss technique.

• A diet for just 4 days is good for emergency loss of 1-2 kg.
• A hunger strike for a week is the best option.
• Protein-carbohydrate alternation for 10 days will ultimately give good results.
• The 14-day diet allows you to season salads with oil on mixed days.
• If you decide to fast for 21 days or longer, occasionally, but include fats in your menu: drink coffee with cream, dress salads with butter.

The protein-carbohydrate diet is so well-structured and nutritionally balanced that people stay on it for 2 months. True, nutritionists do not recommend longer: after so much long fasting You definitely need to take a break for 1-2 months.

Sample menu

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

First day (mixed)

• In the morning: cottage cheese with added dried fruits, coffee with cream.
• Second breakfast: apple, green or yellow.
• Lunch: lentil-chicken soup.
• Afternoon snack: tea with jam.
• For dinner: curry.

Second day (protein)

• In the morning: protein omelet, unsweetened herbal tea.
• Second breakfast: orange.
• Lunch: spinach soup.
• Afternoon snack: kefir.
• For dinner: chicken nuggets.

Third day (protein)

• In the morning: cottage cheese casserole, unsweetened coffee with milk.
• Second breakfast: 2 kiwis.
• For lunch: salmon in milk.
• Afternoon snack: yogurt.
• For dinner: egg salad.

Day four (pure carbohydrate)

• In the morning: oatmeal with pieces of fruit and honey. Sweet herbal tea.
• Second breakfast: pomegranate.
• Lunch: potato and sour cream soup.
• For afternoon snack: a handful of dates.
• For dinner: buckwheat, honey-cabbage salad.

Fifth day (mixed)

• In the morning: cottage cheese casserole with honey, tea with jam.
• Second breakfast: banana.
• Lunch: fish and shrimp soup.
• Afternoon snack: yogurt.
• For dinner: protein-carbohydrate salad.

Sixth day (protein)

• In the morning: 2 boiled proteins, unsweetened herbal tea.
• Second breakfast: 2 tangerines.
• Lunch: oriental egg soup with pink salmon.
• For afternoon snack: yogurt.
• For dinner: skewers of turkey and vegetables.

Seventh day (protein)

• In the morning: shrimp, unsweetened coffee with milk.
• Second breakfast: pomelo.
• For lunch: protein okroshka.
• For afternoon snack: fermented baked milk.
• For dinner: salad with asparagus.

Eighth day (carbohydrate)

• In the morning: rice porridge, sweet coffee with cookies.
• Second breakfast: banana.
• Lunch: Italian vegetable soup (minestrone).
• For an afternoon snack: any pastries.
• For dinner: potato and cabbage dumplings.

Now it will be easy for you to independently develop a menu for a week or even a month, duplicating and repeating cycles. The following table will help in compiling, clearly showing how to fill protein and carbohydrate days as part of such a diet.

This is just a sample menu of a protein-carbohydrate diet that you can use as a guide when creating your own diet for weight loss.

Recipes

Special recipes for salads, first and second courses will help you fill the menu of a protein-carbohydrate diet.

Salads

Recipe No. 1. Protein egg salad

Ingredients:

• bulb;
• breast 200 gr;
• squid 200 gr;
• eggs 4 pcs;
• powder mustard 10 gr.

Preparation:

1. Boil the eggs soft-boiled.
2. Boil the breast. Cut into strips.
3. Boil the squid. Cut into strips.
4. Mix onion, eggs, mustard in a blender.
5. Dress the salad.
6. Mix everything.

Recipe No. 2. Carbohydrate honey-cabbage salad

Ingredients:

• fresh cabbage 300 gr;
• sugar 10 g;
• lemon juice 15 ml;
• rhubarb juice 40 ml;
• honey to taste.

Preparation:

1. Shred the cabbage.
2. Grind it until the juice comes out.
3. Add all other components.

Recipe No. 3. Protein-carbohydrate salad

Ingredients:

• squid 150 gr;
• cucumber;
• chicken breast 100 g;
• lettuce 2 leaves;
• dill sprig.

Preparation:

1. Boil squid and chicken breast until cooked.
2. Chop them with chopsticks.
3. Cut the cucumber in the same way and add to them. Mix.
4. Place lettuce leaves on a plate.
5. Decorate the salad beautifully.
6. On top - chopped dill.

First courses (soups)

Recipe No. 1. Protein soup with spinach

Ingredients:

• turkey 400 gr;
• spinach 100 gr;
• garlic 2 cloves;
• milk 100 ml;
• seasonings to taste.

Preparation:

1. Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
2. Chop the spinach and cook with the meat for 10 minutes.
3. Puree the mixture using a blender, adding milk in small portions.
4. Sprinkle with spices.
5. Serve hot.

Recipe No. 2. Carbohydrate potato and sour cream soup

Ingredients:

• green onions, dill;
• potatoes 400 gr;
• carrot;
• petiole celery 1 stalk;
• celery root 100 gr;
• vegetable broth 3 l;
• sour cream 250 gr;
• lemon juice 50 ml;
• seasonings

Preparation:

1. Peel the vegetables, chop and boil.
2. Add sour cream.
3. Cook until creamy consistency.
4. Season with juice, chopped herbs, and seasonings.
5. Serve hot.

Recipe No. 3. For a mixed day. Lentil and chicken soup.

Ingredients:

• lentils 250 gr;
• bulb;
• water 5 l;
• chicken fillet 400 gr;
• celery root 100 gr;
• carrot.

Preparation:

1. Boil the fillet.
2. Add lentils to the broth.
3. After 10 minutes, add chopped vegetables.
4. After 20 minutes - chicken, cut into strips.

Second courses

Recipe No. 1. Protein chicken nuggets.

Ingredients:

• oat flour 25 gr;
• chicken fillet 500 gr;
• eggs 2 pcs;
• seasoning to taste.

Preparation:

1. Make nuggets from the fillet. Hit it with a hammer.
2. Beat eggs, mix with flour and seasonings.
3. Roll the nuggets in breading.
4. Bake in the oven until done.

Recipe No. 2. Carbohydrate nutrition. Vareniki.

Ingredients:

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

Preparation:

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

Recipe No. 3. Mixed nutrition. Curry.

Ingredients:

• brown rice 250 gr;
• chickpeas 100 gr;
• beef 400 gr;
• curry to taste;
• carrot.

Preparation:

1. Soak the chickpeas for 12 hours.
2. Boil rice and chickpeas separately from each other.
3. Cut the beef into strips.
4. Grate the carrots.
5. Stew carrots and beef until half cooked.
6. Add everything else to them. To fill with water. Stew.

With such recipes, a protein-carbohydrate diet will not be like a hunger strike and will help you get through the weight loss period easily and tasty.

results

A protein-carbohydrate diet for weight loss gives good results, but only if it is designed for a short period of time - 1 or 2 weeks. If it is extended over 21 days or a month, the effectiveness will gradually decrease.

• 4 days - minus 1 kg;
• 1 week - 4 kg;
• 10 days - 6 kg;
• 2 weeks - 8 kg;
• 3 weeks - 10 kg;
• 1 month - 11-12 kg;
• 2 months - the weight will remain at the same level.

Are you afraid of diets because they deplete your body and harm your health? Protein-carbohydrate alternations do not have such a flaw if everything is done correctly. On the contrary: they will help you lose weight, normalize stomach function, and make your body sculpted and beautiful. Be sure to try this technique for at least 4 days to make sure that it really works.