What to eat on a protein-carbohydrate diet. The atomic diet is a system of alternating carbohydrate and protein days. How protein-carbohydrate alternation promotes weight loss

It's time to tone your body, a protein-carbohydrate diet will help you with this. The technique designed for weight loss includes a detailed menu for every day. Otherwise, the alternation of protein and carbohydrate days is called BUCH. For effective weight loss need to study today's material. Let's get started!

Rules of a protein-carbohydrate diet for weight loss

1. You need to eat fractionally and strictly by the hour. Three meals are the main ones, 2 more are additional (snacks). If this doesn’t work out, eat at least three times a day.

2. Maintain food hygiene; the last meal should be taken 3 hours before going to bed.

3. Do not forget about drinking purified water without gas. The daily amount is at least 1.8 liters. Water is taken 2 hours after a meal or 45 minutes before it.

4. If you are driving active image life and play sports, distribute your workouts over mixed nutrition days. Otherwise, you simply won't have enough energy.

5. Observe portion sizes; you cannot eat more than 0.2 kg at one time. food. It is better to eat often, but little.

6. During carbohydrate days, you can add a piece of whole grain or black bread to the proposed diet.

7. During the cooking process, do not add salt, exclude sugar, hot spices that cause a brutal appetite.

8. Heat-treated dishes are steamed, stewed, boiled, but under no circumstances fried.

Protein-carbohydrate diet menu for every day

No diet will tolerate chaotic eating, including BUCH. Protein-carbohydrate diet, designed for weight loss, includes a detailed menu for every day.

Eat strictly by the hour:

1. 09:00 h.
2. 11:00 a.m.
3. 13:00 h.
4. 16:00 h.
5. 19:00 h.

Day No. 1 - mixed

1. Grained cottage cheese like “Prostokvashino” (150 gr.), dates (2 pcs.), dried apricots (3 pcs.).
2. Pear, apple.
3. Soup based on brown lentils and chicken pieces (150 g).
4. Green/herbal tea with half a spoon of honey for taste.
5. Kefir with the addition of chopped dill/parsley (200 ml.).

Day No. 2 - protein

1. Omelet with steamed egg whites, black tea with honey.
2. Grapefruit.
3. Spinach puree soup (150-200 gr.).
4. Low-fat fermented baked milk or kefir with a teaspoon of flaxseeds.
5. Boiled chicken fillet (100 gr.).

Day No. 3 - protein

1. Kiwi, grapefruit.
2. Low-fat fish, steamed (150 g).
3. Cottage cheese (120 gr.).
4. Salad of green vegetables and boiled eggs (150 gr.).

A protein-carbohydrate diet requires several protein days. For weight loss it is very effective if you stick to the menu for every day.

Day No. 4 - carbohydrate

1. Oatmeal steamed in water overnight (100 g), dried apricots (3 pcs.), raisins (25 pcs.).
2. Pomelo/grapefruit.
3. Potato or spinach puree soup (200 gr.).
4. Dates (3 pcs.), diet bread.
5. Boiled buckwheat (100 gr.).

Day No. 5 - mixed

1. Baked dietary cheesecakes (2 pcs.), honey (5-10 g).
2. Bananas (2 pcs.).
3. Chicken/vegetable broth (150 ml.), boiled turkey (50 g.).
4. Drinking yogurt or fermented baked milk (100 ml.).
5. Boiled cauliflower (100 gr.).

Day No. 6 - protein

1. Herbal tea, boiled protein (2 pcs.).
2. Tangerines (2 pcs.).
3. Oriental egg soup with pink salmon (200 ml.).
4. Yogurt (200 ml.).
5. Vegetables (150 gr.).

A protein-carbohydrate diet has proven to work well for weight loss. The menu for every day allows you not to feel hungry.

Day No. 7 - protein

1. Coffee with milk, boiled shrimp (150 gr.).
2. Pomelo (1 piece).
3. Okroshka (200 ml.).
4. Ryazhenka (200 ml.).
5. Salad with asparagus (150 gr.).

Day No. 8 - carbohydrate

1. Coffee.
2. Banana.
3. Vegetable soup (200 ml.).
4. Dietary cottage cheese casserole (100 gr.).
5. Dumplings with cabbage (150 gr.).

Contraindications for a protein-carbohydrate diet

Before going on such a diet, you should make sure there are no contraindications. Also, before the procedure, it is necessary to coordinate all the details with a nutritionist.

1. Contraindications include pregnancy and lactation period.

2. It is forbidden to go on the presented diet if you have pathologies of the gastrointestinal tract, kidneys and genitourinary system.

A protein-carbohydrate diet involves increased work of the whole body. Consider this before resorting to such a diet. To lose weight, just follow simple instructions. Detailed menu scheduled for every day.

If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation (BUCH) is what you need. If followed correctly protein-carbohydrate diet, you will receive 100% positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern diets for weight loss). Dividing the diet into protein and carbohydrate days, you spin up your metabolism very well, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does this.

The essence of protein-carbohydrate alternation. Its mechanism of action

In fact, there are many options for the BUTCH diet:

— 2 in 2: 2 days of protein and 2 days of carbohydrates

— 3 in 3: 3 days of protein and 3 days of carbohydrates

— 2 in 1: 2 protein days and 1 carbohydrate day

- 3 in 2: 3 days of protein and 2 days of carbohydrates, etc.

All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different degree of severity of compliance. What I mean?

IN protein days When we practically do not eat carbohydrates, our general state of the body and emotional background are slightly worse compared to days when we are allowed to consume carbohydrates. This happens because glycogen reserves are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask, - on the contrary, it’s good! We're finally losing weight." Yes, this is a positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next I will tell you why exactly, and what reasons there are. For now, take my word for it.

So, if you decide to use BUTCH for weight loss, then I recommend you use the alternation system protein and carbohydrate days 2 through 2. This is the safest, most reliable fat burning system tested by many athletes. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutritional system that allows you to painlessly go through the entire stage of tough pre-competition preparation, preserving both health and their mental state.

Protein days

On the first day of the protein cycle, which consists of 2 protein days in a row, we eat mainly only proteins, but always with vegetables. Each meal should contain 30 g of protein (already pure) and a portion of fresh or stewed vegetables. Choose low-starch vegetables, and choose protein sources - lean poultry (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, don’t forget about fats, we also consume them on this day - these are fatty fish, flaxseed oil, nuts and seeds (up to 40 g per day).

- you should consume 2-2.5 g of protein per 1 kg of body weight

- carbohydrates - about 0.8-1 g per 1 kg of body weight

- fat 0.5-0.8 g per 1 kg of body weight

Approximate diet for a protein day

1 meal– 2 whole eggs (can be boiled, you can make an omelette), 1 tbsp. flaxseed oil, vegetable salad.

2 meals

3 meals– cottage cheese 0-2% with cucumber and herbs, 30 g nuts

4 meals– chicken breast/turkey fillet with vegetables

5 meal– white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

The second day of the protein cycle looks exactly the same as the first. Nothing new. You can just eat it instead of chicken breast more fish, or other lean meat, it's up to your taste.

Carbohydrate days

Next, two protein days are followed by two carbohydrate days. But they are called “carbohydrate” conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased consumption of carbohydrates, complex ones at that, but you also consume proteins simply to a lesser extent. The essence of carbohydrate days is that you leave the same calorie intake as you had, but as a percentage, you gain a little more calories from carbohydrates.

If converted to grams, then your BJU should look something like this:

— you should consume 1-1.5 g of protein per 1 kg of body weight

— fats — 0.8-1 g per 1 kg of body weight.

- carbohydrates - about 3-3.5 g per 1 kg of body weight

Approximate diet for a carbohydrate day

1 meal– carbohydrate: oatmeal with nuts (berries)

2 meals– protein: red or white fish with vegetables

3 meals– carbohydrate: buckwheat with vegetable salad, 1 tbsp. linseed oil

4 meals– carbohydrate or carbohydrate-protein: buckwheat with vegetables, chicken breast.

5 meal– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

As you can see, proteins are present in the carbohydrate day and quite often. This suggests that we do not need excessive carbohydrate intake. We increase their amount only in order to replenish our glycogen stores in the muscles and liver for subsequent low-carb days, and also to trick our smart body so that it always maintains metabolism at a sufficiently high level.

So, what happens to our body when we alternate protein and carbohydrate days 2 in 2?

Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low-carbohydrate diet is the safest and optimal option, especially for girls who decided to try the system for the first time BUTCH for weight loss. Their body is not yet prepared for such drastic changes in diet, and therefore it is better not to practice other more stringent options protein-carbohydrate alternation.

What could be dangerous about this? - for sure, you think. Here's what:

On the third day of the protein cycle, the glycogen level is completely depleted, and due to the high consumption of protein products, especially without important rules BUCH (see below) in the blood the content of toxic substances such as aldehydes and ketones increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body through the consumption of antibiotics, alcohol, trans-fat-containing products, etc. All these toxic substances, during the oxidation of fats (their place of residence), enter the blood, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves using a faster and harsher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

To prevent this from happening, I do not recommend going on a protein diet for more than 2 days in a row. 2 days do absolutely no harm, on the contrary - only benefit, but following high-protein days for more than 2 days can seriously affect your well-being and health.

BUCH rules

1. Drink plenty! During protein-carbohydrate alternation you need to drink a lot and constantly. This is the main rule of this diet. You need to drink at least 2.5 liters of clean, unboiled water per day. Up to 5 liters of total liquid along with tea.
2. Each meal, especially protein, is accompanied by a portion of low-starch vegetables (cucumbers, all types, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing rotting and fermentation in the intestines.
3. We eat every 2.5-3 hours.
4. There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
5. On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, pearl barley, rye bread), reduce simple carbohydrates to a minimum (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and in such a way as not to harm your health (those who have thought about their health deserve praise), then my advice to you: choose protein-carbohydrate alternation! This is not a typical diet, it is a nutrition system that is absolutely safe provided you approach your diet correctly. BUTCH accepted by the most effective method fight fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use harsh options BUTCH. If you don’t yet know how to plan your diet, then I will be happy to help you with this.

You can familiarize yourself with the rules for ordering an individual diet service.

Always yours, Skripnik Yanelia!

Protein-carbohydrate diet for weight loss

Protein-carbohydrate alternation has increasingly become used in weight loss programs. Effective, gradual and safe weight loss is achieved by alternating consumed proteins and carbohydrates. A low carbohydrate diet leads to a sharp change in mood, muscle mass is lost, and depression appears.

There is also not enough strength for physical or mental work. Alternating proteins and carbohydrates in the diet helps to lose excess weight and helps maintain the effect for a long time.

Protein-carbohydrate diet for weight loss menu

Protein-carbohydrate diet for weight loss menu

Scheme of alternating proteins and carbohydrates by day

The diet is designed for 4 days:

1, 2 days. The body should receive a small amount of carbohydrates and a maximum amount of protein.

Day 3. On the contrary, protein is the minimum norm, carbohydrates are the maximum.

Day 4 Somewhere between 1-3 days. But it is recommended to eat more carbohydrates than protein.

The treasured scheme provided will help achieve desired result. There are no time limits, you can eat as much as you like.

Day 1. Protein

The required amount of protein per day should be calculated using the formula: the desired weight should be multiplied by 3. For example, 60 kg should be multiplied by 3 and the result is 180 g of protein. This amount is for the whole day. Protein is found in lean meats, poultry, fish, and low-fat dairy products. Carbohydrate-rich foods should not be eaten. Acceptable rate carbohydrates per day – 20-25 g, this amount also applies to fats.

Morning: low-fat cottage cheese + tea.

Lunch: steamed fish + cucumber.

Evening: beef stew or steamed fish.

Before bed: fermented baked milk.

Day 2. Protein.

Nutrition is the same as the first day. The body should receive 1000-1200 kcal per day, this must be monitored.

Read also:

Day 3. Carbohydrate

In the same way, the required amount of carbohydrates per day should be calculated using the formula: the desired weight should be multiplied by 4. For example, 70 kg should be multiplied by 4 and the result is 280 g of carbohydrates. This amount is for the whole day. Carbohydrates are found in vegetables, fresh fruits, cereals, and flour products. You can eat chocolate and sweets, but only a little. Protein products should be reduced to a minimum of approximately 1.5 g. In the evening, you should eat only food containing protein. It can be cottage cheese, milk, kefir, cheese. 30 g – amount of fat per day.

Morning: you can prepare muesli with milk, add dried fruits and honey.

Lunch: pasta with tomato sauce, buckwheat or rice, vegetable salad, rye bread.

Evening: salad, which contains leafy vegetables, fish or meat, fried in oil, bread.

Before bed: kefir, you can drink fermented baked milk.

Day 4.

The most common. You can eat at your own discretion. The number of calories per day should not exceed 1200.

Morning: dried fruits with oatmeal, yogurt.

Lunch: steamed fish + rice or buckwheat.

Evening: Lentil stew.

Before bed: drinking yogurt or kefir.

Protein-carbohydrate diet for weight loss, the menu does not have any difficulties. The four-day cycle can be safely continued for some time until results are achieved. The program can be followed for 2-3 months.

The effectiveness of a protein-carbohydrate diet for weight loss

The effectiveness of a protein-carbohydrate diet for weight loss

This alternation will help reset excess liquid, and if you combine it with exercise, you can burn fat faster. A low-calorie menu and high physical activity will help you lose weight. Balanced and high-carbohydrate days help prevent weakness.

It is a mistaken opinion that during protein days you cannot saturate the body with carbohydrates. Not at all, this is not true. Carbohydrates support normal mental state and mood. It should be understood that it is simply impossible to divide foods into purely carbohydrate and protein.

In addition to protein, dairy products also contain carbohydrates. Just during a diet you need to watch the calories that the body replenishes during the day. You can lose excess weight if your body is deficient not only in fats, but also in carbohydrates. In this case, stored reserves will be burned, which leads to weight loss.

The diet must be carefully planned, the daily portion correctly calculated, meals on days low in carbohydrates. It is not worth calculating the fats and carbohydrates consumed, since their intake is reduced to almost zero.

When compiling a daily diet, you can take a calorie table for guidance, which separately describes proteins, fats and carbohydrates.

There is no need to make calculations on a carbohydrate day. The main condition is to eat foods that are high in carbohydrates. You can eat all kinds of cereals, cereals, fresh vegetables, pasta. On the fourth balanced day, you should eat foods rich in carbohydrates in the morning, proteins and carbohydrates in the afternoon, and only foods containing protein in the evening.

The diet should contain not only carbohydrates, proteins, fats, but also vitamins and minerals.

Modern society dictates its conditions of existence to people. And one of these conditions is harmony. It's not so much about aesthetics, but about health and lightness. A slender person is more mobile and is able to do more work than someone who is overweight.

In addition, a slim person no longer experiences problems with joints and the cardiovascular system, and does not suffer from shortness of breath.

Variation of lunch on a protein diet

Although, instead of torturing yourself by eating lettuce leaves, steamed vegetables and similar unpleasant foods, you can take a more pleasant and much more effective path. A carbohydrate-protein diet will help you, the menu for which you can create yourself. This diet will allow you to lose weight, while you will remain full and alert.

Those who have tried to follow a diet at least once know how difficult it is: a constant feeling of hunger, Bad mood and, alas, the kilograms return again after stopping the diet and, often, new ones are added.

Needed quick results?

Diet - chicken breast with vegetables: menu and list of acceptable foods

What are the benefits of a protein-carbohydrate diet for weight loss?

Proteins and carbohydrates are the main elements for the proper functioning of the body.

Carbohydrates are responsible for energy, and proteins are responsible for building muscles. Moreover, if a person has a good metabolism, everything that comes with food is not stored as fat, but goes into muscles and energy. Therefore, many athletes try to consume proteins and carbohydrates, which significantly increases the effectiveness of training.

It was popular not so long ago. But the lack of carbohydrates in the diet led to the fact that adherents of this diet felt lethargic, weak, and irritable. Nutritionists took this point into account, and they developed a BU diet, the menu of which mainly consists of them, and works great in losing weight. excess weight.

Sample menu for the week

The basic principle of this diet is to alternate protein and carbohydrate days. The first two days are a maximum of proteins, the third day is carbohydrates, the fourth day is a mixed diet. From the fifth day you repeat everything again.

Try to eat fish, chicken and beef, pork and lamb are taboo. On protein days you can eat eggs, dairy products, cheese, vegetables and fruits, on carbohydrate days you can eat legumes, bread, cereals, vegetables.

With this diet, the kilograms will quickly fall off, muscles will form (of course, subject to some activity), and you will no longer be bothered by a constant feeling of hunger, loss of strength and bad mood. Again, don't forget the basics. proper nutrition: small portions at regular intervals.

Protein part:

• breakfast – cottage cheese and unsweetened drink;
• after a couple of hours - omelet or scrambled eggs;
• lunch – low-fat steamed fish with a side dish of fresh vegetables;
• after two hours - some fruit (but not bananas or grapes);
• dinner - steamed beef or chicken;
• three hours before bedtime – fermented milk products.

Muesli and fruit to lose pounds? Yes!

Carbohydrate part:

• first meal - muesli with yogurt and dried fruits;
• second breakfast - fruit;
• lunch - pasta, rice or buckwheat, vegetable salad with vegetable oil. A piece of bread is allowed, but only whole grain.
• afternoon snack - fruit. You can eat some bread.
• dinner - meat or fish, vegetables, grain bread.
• late dinner - kefir

Mixed day on a protein-carbohydrate diet

• breakfast - oatmeal, seasoned with yoghurt and dried fruits;
• snack - unsweetened fruit;
• lunch - fish from a steamer, rice or buckwheat as a side dish;
• snack – sour milk, you can add honey
• dinner - meat and lentils;
• snack – kefir, yogurt, fermented baked milk

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 the mandatory adequate exercise stress, especially on protein days, when the content glycogen in the body is low and metabolic processes start intensive combustion fat Particularly useful power 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 on a 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.