Diet of alternating protein and carbohydrate days. BUTCH diet (protein-carbohydrate alternation). Protein-carbohydrate alternation: menu by day

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

Diet scheme protein-carbohydrate alternation

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

How does protein-carbohydrate cycling work?

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

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

Pros and cons of protein-carbohydrate alternation

The undoubted advantage of this diet is that it is not hungry. It “spins up” your metabolism, allowing you to quickly lose weight. Even with a reduced caloric intake, the body cannot adapt to it for quite a long time - after all, you are constantly changing the composition of the food. The body burns fat and does not touch muscle mass; on the contrary, with physical activity, muscle mass grows. Protein-carbohydrate alternation does not cause discomfort and does not provoke stress. You can create your own menu of protein-carbohydrate alternation based on caloric content, selection of products, frequency of meals, you can even create your own cycles - for example, a 6-day cycle with 2 days of each phase, a cycle of 2 through 1 and others.

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

Protein-carbohydrate alternation menu

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

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

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

Carbohydrate day:

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

Moderate day:

• Breakfast: oatmeal with kefir 1%;
• Second breakfast: tomato and cucumber salad;
• Lunch: baked chicken breast or fish, garnished with brown rice, buckwheat, pasta or potatoes;
• Afternoon snack: a glass of fruit yoghurt;
• Dinner: low-fat cottage cheese with 10% sour cream without sugar.

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

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

The effectiveness of protein-carbohydrate alternation

This diet should not be followed for longer than 1 month; if necessary, you can repeat it after 1-1.5 months. If you strictly follow the instructions, according to reviews of protein-carbohydrate alternation, the diet really works - the weight goes off in kilograms, maybe not as quickly as you expected, but fat mass replaced by muscle. Therefore, the loss of volume and the appearance of beautiful muscle relief are guaranteed.

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

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?

On 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 eat 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 in percentage you get a little more of that calorie intake 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 out 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 complex carbohydrates(buckwheat, brown rice, pearl barley, rye bread), keep 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!

Recently, when getting rid of excess weight, the system of protein-carbohydrate alternation has become popular. The essence of this method of nutrition is to alternately vary the amount of proteins and carbohydrates consumed in order to achieve gradual, but effective and safe weight loss. As we know, a low-carb diet can lead to muscle loss, mood swings, depression, and problems with physical or mental performance due to lack of strength.

Protein-carbohydrate alternation is a system that makes it easy to get rid of obsessive kilograms of excess weight and maintain the resulting effect for a long time.

Mechanism of diet

What mechanisms are activated when a carbohydrate alternation diet works? If a person does not receive enough carbohydrates, the body begins to produce energy from its own fat reserves. Thus, fat “depots” begin to deplete. But if the body does not receive enough carbohydrates over a long period of time, then it begins to look for other sources to replenish energy. To prevent this from happening, an increase in carbohydrates in the diet is expected on the third day. At the same time, the proportion of proteins in the daily menu is reduced so that the daily calorie content remains within the established limits.

As a result of such short-term effects, the body does not have time to understand what is happening to it. And by inertia it continues to produce energy using its own fat reserves. All this time, glycogen reserves in the liver and muscles continue to increase. It will take several days for glycogen levels to return to normal. Therefore, on the fourth day you need to start consuming carbohydrates (but to a much lesser extent than on the third day).

BUCH diet plan

Days 1 and 2- minimum carbohydrates and maximum protein.
Day 3- minimum protein and maximum carbohydrates.
4 day- an average day, and still try to eat more carbohydrates than protein.

You can eat according to this simple plan for as long as you like - until you reach the cherished number on the scales. Let's look at each day in more detail.

1 day - protein

You need to calculate the amount of protein you need in grams based on the formula: 3 times your desired weight in kilograms. For example, you dream of weighing 50 kilograms. According to our formula, you need 150 grams of protein for the entire day. These are low-fat varieties of meat, fish, poultry, and low-fat fermented milk products.

We completely exclude foods rich in carbohydrates. Carbohydrates are only allowed if they are part of protein foods. In total, there should be no more than 20-25 grams per day. Fat - also no more than 25 grams.

Day 2 - protein

Duplicate meals for 1 day. If you are watching your caloric intake, then your daily diet should be 1200 - 1500 kilocalories.

Day 3 - carbohydrate

You need to calculate the amount of carbohydrates you need in grams based on the formula: 4 times your desired weight in kilograms. For example, you dream of weighing 50 kilograms. According to our formula, you need 200 grams of carbohydrates for the entire day. These are fruits, vegetables, cereals, flour. A little chocolate and sweets are allowed, but within the range of 1200-1500 kilocalories.

We reduce the consumption of protein products to a minimum (up to 1.5 grams), but the last meal should be strictly protein (milk, cottage cheese, cheese, kefir). Fat should be about 30 grams per day.

Day 4 - normal day (average)

Alternatively, you can eat as on day 3. Or at your own discretion. The main thing is that the calorie content does not exceed 1200 kilocalories.

Sample menu of the BUC diet for all days

We will not provide recipes for the BUTCH diet in this material, but there is nothing complicated in dietary cooking. Just look at the menu below and you will understand.

Protein days

Breakfast: cottage cheese, unsweetened tea
Lunch: omelette
Dinner: steamed fish, cucumber
Afternoon snack: kefir or natural yogurt
Dinner: steamed chicken breast or beef stew
For the night: ryazhenka

Carbohydrate days

Breakfast: muesli (optional - with milk, dried fruits, honey)
Lunch: two apricots or an apple
Dinner: rice, buckwheat or pasta with tomato sauce, vegetable salad, a slice of rye bread
Afternoon snack: fruit
Dinner: salad of leafy vegetables, fried meat or fish, bread
For the night: fermented baked milk or kefir

Protein-carbohydrate days

You can repeat the carbohydrate alternation diet menu in the form of such four-day cycles until you reach desired result. If your goal is not to make a “revolution” in weight loss, but to get rid of 5-15 kg, then stick to the program for 2-3 months.

Why is protein-carbohydrate rotation effective?

First of all, limiting carbohydrates on protein days leads to quick reset excess liquid, and, in combination with training, accelerate fat burning. If the menu is low-calorie, and physical activity– be present, a person will lose weight during protein days.

Balanced and high-carbohydrate days in the BUC diet serve as “prevention against weakness.” Having filled glycogen depots, you will feel a surge of fresh strength, and will not have time to encounter dizziness, ketosis, typical for a protein diet, bad mood and reluctance to do anything.

Recommendations for following a protein-carbohydrate diet

1. It is a misconception that carbohydrates should not be consumed on protein days, as they contribute to a normal mental state and mood. Also, giving up carbohydrates will not allow you to stick to this diet for a long time. You need to understand that it is impossible to strictly divide foods into protein and carbohydrate. For example, many dairy products, in addition to being considered protein, also contain carbohydrates.
2. When losing weight, it is necessary to monitor the number of calories consumed on protein days. In this case, the diet should be composed of low-fat products: for example, cottage cheese (low-fat), tuna, dietary meat or fish. A deficiency of not only carbohydrates, but also fats will lead to the body burning stored reserves, which contributes to the loss of excess weight.
3. It is recommended to carefully plan your diet and calculate your daily protein intake on low-carb days. There is no need to count carbohydrates, since they are excluded for a while, as well as fats, they just need to be kept to a minimum.
4. The amount of protein is determined in this way: take your weight and multiply by 3. This is the daily protein requirement in grams. If the weight is too high, then you can take a reduced figure as a calculation, but you cannot subtract more than 10 kg. Based on a certain value, we create a daily diet. To understand how much food you need to include, you can use the table of caloric content of foods with separate calculations of the content of proteins, fats and carbohydrates.
5. There is no need to do any calculations on a carbohydrate day. The main thing is to eat high-carbohydrate foods: for example, various cereals, vegetables, cereals, wheat pasta. To distribute the richness and benefits of a product containing carbohydrates, it is recommended to use a special glycemic index table. In it, the higher the GI index, the less useful product. For a protein-carbohydrate diet, those foods that have the lowest GI index are more suitable.
6. During a balanced (fourth) day, you need to eat carbohydrate foods in the morning, protein foods combined with carbohydrates in the afternoon, and exclusively in the evening. protein products.
7. When exercising, you need to understand that energy expenditure depends on the “heaviness” of the food consumed. There must be a balance between the substances obtained from food and the energy burned.
8. The energy value of food consumed should be from 1200 kcal to 3500 kcal per day. You need to plan your diet with protein-carbohydrate alternation so that it includes a certain portion (necessary for the normal functioning of the body) of proteins, fats, carbohydrates, as well as vitamins and minerals.

Benefits of a Carbohydrate Rotation Diet

First of all, such a diet allows you to “boost” your metabolism as quickly as possible, and adaptation to any specific calorie content does not occur. In addition, you constantly maintain a fairly high physical tone and can carry out intense physical training from time to time.

Regularly “throwing” carbohydrates into the diet prevents the body from using muscles as fuel, which is extremely important, because excessive loss of muscle mass results in a “asleep” metabolism, as a result of which you seem to stop eating completely and still do not lose weight.

Another advantage of the carbohydrate alternation diet is that it allows you to maintain high mental tone. When you go on a diet and know that you will be deprived of certain foods for two or three months, you are terrified. And it’s a completely different matter when you just plan your menu and eat certain foods on certain days.

And another benefit of the carb cycling diet is that it works! And it works 100%! Below is an approximate nutritional plan for all four days of the microcycle. The selection of products, caloric content, frequency of meals are purely individual and dictated by such circumstances as gender, age, personal preferences, and finally.

Disadvantages of Carbohydrate Rotation

Considering the paucity of information on this topic, there is practically no data on the shortcomings of protein-carbohydrate alternation in the Russian-language network. Let's list the main ones:

• The rate of weight loss is significantly lower compared to the classic weight loss diet. This is because the body switches to a highly efficient metabolic mode during low-carb days, so during high-carb days, most of the nutrients are transferred back to fat. Thus, we get something like a “pendulum effect”: fat burning - fat synthesis. Illiterate authors try to deny this, but this position is clearly confirmed in studies measuring the rate of lipid metabolism.
• High risk of developing gastritis, peptic ulcers and gastrointestinal disorders.
• The diet is much more difficult to individually adjust, due to the complex regime. Especially often negative reviews reported by women who are unable to calculate calories adequately. According to statistics, about 30% do not achieve the desired result.
• Despite its high popularity and approval from experts, superiority in effectiveness has not been confirmed in studies.
• Nutritionist Anna Belousova believes that this diet cannot work for a long time (more than 30 days), therefore it is of little use in cases of severe obesity, but at the same time predicts high efficiency when combined with physical activity, although it does not provide sufficient justification.

The protein-carbohydrate alternation diet is based on alternately eating foods rich in protein and containing carbohydrates.Both proteins and carbohydrates are necessary for the normal functioning of the body.

Why protein is important

Proteins or proteins contain about 20 amino acids that help in the active construction and protection of cells. They are indispensable metabolism boosters. Collagen contained in proteins is connective tissue that ensures the strength of bones and elasticity of joints, and keratin is our hair and nails. A lack of protein impairs the functioning of cells and can cause serious diseases.

Are carbohydrates harmless?

You can often hear that carbohydrates are harmful, they must be excluded from the diet, otherwise you will not lose weight. Carbohydrates are energy. About 50% of the energy we consume comes from these substances. It is also important that they are anticoagulants - they prevent blood clotting, participate in the construction of tissues, and strengthen immune system and prevent the formation of tumors.

Nutritionists are inclined to believe that the combined use of these components can lead to weight gain, especially if the diet is not controlled.

How protein-carbohydrate alternation works

The protein-carbohydrate diet or BUC is based on alternating the consumption of proteins and carbohydrates.

Carbohydrates are a source of energy or fuel for the body. On protein days, you reduce their consumption to a minimum. To compensate for the lack of carbohydrates, the body uses fat tissue. In two days, carbohydrate reserves are depleted, and then a carbohydrate day follows, when the balance returns to normal.

A mixed day is needed to restore glycogen in the muscles and liver. Thus, our body, reacting to changes in nutrition, is forced to urgently adapt, and this speeds up metabolism.

How to eat with BUTCH

You will eat 5-7 times a day with minimal restrictions, and the food will be varied. The main condition is the alternation of protein and carbohydrate days according to a simple scheme:

• 1st day – protein;
• 2nd day – protein;
• 3rd day – carbohydrate;
• 4th day – regular, mixed. If you wish, you can eat as on the 3rd day.

Don't get carried away! The calorie content of a mixed day should not exceed 1200 calories.

Please note that a protein day does not have to be exclusively protein. This is very difficult because some protein foods contain some carbohydrates and fat, such as milk. The same applies to carb day.

Protein products

Take a look at the list of essential protein foods to decide for yourself whether you can stick to this diet.

Products are listed in descending order of protein content per 100 g.

Some foods contain a lot of protein, but they are not among the top recommended foods for protein days. Give preference to chicken fillet, veal, beef, rabbit meat, eggs, fish and seafood. In addition to their high protein content, these products are valuable for the amino acids they contain. Don't forget about dairy products, eat nuts, supplement your cooked dishes with fresh herbs.

At first glance, the selection of products suitable for protein days is impressive and pleasing. But be careful, for example, with sausage. High quality sausage consists of one type of meat or a mixture of several types. There are almost no carbohydrates, but there is a high fat content. A small piece won’t hurt, but it’s better to give preference to quality sausages and sausages.

Carbohydrate days

Not the best good news for those with a sweet tooth. Carbohydrate days do not mean that you can eat sweets in any quantity. During this time, eat foods with a low glycemic index, as they slow down the release of glucose into the blood. The basis of the diet will be:

• porridge;
• beans and legumes;
• green peas and corn;
• potatoes, beets, carrots, pumpkin;
• cauliflower;
• apricots, bananas, peaches.

To prepare porridges, soak the cereals for several hours or overnight, then they will be more beneficial.

Eat in small quantities pasta durum and whole grain bread.

IN mixed days eat protein and carbohydrate foods. The number of daily calories should ideally range from 1200 kcal on carbohydrate and mixed days, to 1500 kcal on protein days.

Menu on BUCH

A sample menu for four days could look like this.

1st protein day

1st breakfast

1 - 2 eggs, tea, coffee without sugar.

2nd breakfast

Vegetable salad with vegetable oil and lemon juice.

Lunch

Cottage cheese, you can add cinnamon, vanillin, herbs, tea, herbal infusion.

Dinner

Chicken fillet stewed with vegetables, tea or juice diluted with water.

Afternoon snack

A piece of low-fat cheese or feta cheese, nuts.

Dinner

Steamed fish fillet, greens, cucumbers or cucumber salad with low-fat sour cream.

At night, drink a glass of kefir or yogurt.

2nd protein day

1st breakfast

Omelet with vegetables and herbs, tea, coffee.

2nd breakfast

Seafood salad - shrimp, squid, mussels; tea.

Lunch

A piece of boiled or grilled chicken or turkey with spices, diluted juice.

Dinner

Beef or veal with vegetables, orange or grapefruit.

Afternoon snack

A handful of nuts, juice.

Dinner

Julienne with chicken, tea with milk.

Carbohydrate day

1st breakfast

Rice porridge with milk, tea or coffee.

2nd breakfast

Whole grain bread or a couple of whole grain toasts, juice.

Lunch

Muesli with milk or juice.

Dinner

Vegetable soup, avocado sandwich.

Afternoon snack

Any berries.

Dinner

Mashed potatoes, vegetable salad.

Mixed day

1st breakfast

1-2 eggs, a slice of cheese, tea, coffee.

2nd breakfast

Low-fat cottage cheese, juice.

Lunch

Fruits, nuts.

Dinner

Chicken noodle soup, tea.

Afternoon snack

Toast, any berries.

Dinner

Oatmeal, tea.

Calculation of KBZHU

Per day per 1 kg of weight:

• 3 gr. proteins on a protein day;
• 4 gr. carbohydrates on carbohydrate day;
• 2.5 gr. proteins and 1.5 g. carbohydrates on a mixed day.

For best result you will have to change some eating habits: minimize sweets, fried foods, fatty foods, forget about fast food and canned food. Steam or grill - this is the most healthy way cooking.

BUTCH for weight loss

The main goal of every diet is to lose excess weight without harm to health. In this sense, protein-carbohydrate alternation is one of the most acceptable and safe methods of losing weight. There is no need to go hungry, the diet is varied, and the products are affordable. The diet plan is simple; products can be replaced depending on tastes and capabilities.

According to numerous reviews from adherents of this diet, they not only lost overweight, but also noticed an improvement in the condition.

Since the diet is gentle, you should not expect much weight loss, the usual results are minus 3-4 kg per month. But it is not in vain that athletes prefer BEACH, since with intense physical activity you can lose 7-8 kg, and this will be fat, and muscle mass will increase without affecting weight. Therefore, to enhance the effect of losing weight, you need to move more. If you can't swim or go to Gym- go for a walk! remember, that Fresh air good for both the body and metabolism!

Contraindications for protein-carbohydrate alternation

Unfortunately, according to doctors, BUCH is not suitable for older people. Their metabolism slows down, and a radical restructuring of their usual diet can negatively affect their health. People with gastrointestinal tract problems, liver and kidney patients, cardiovascular diseases, food allergies, pregnant and nursing mothers are advised to abstain from this diet. But it’s possible to get your figure in order after childbirth if your child is bottle-fed.

You shouldn’t “put” children on BUCH, even those who are overweight.

Recipes for BUCH

In conclusion, according to tradition, a few recipes.

Salad with mushrooms and beans (warm) for a protein day

200 gr. Cut mushrooms and 1 onion into thin slices, simmer in vegetable oil until golden brown, add chopped garlic. Mix onions and mushrooms with 200 gr. boiled beans, season with soy sauce.

Grilled chicken fillet for a protein day

Beat in cling film chicken fillet and marinate in a mixture of French mustard, salt, lemon juice and chopped garlic for 30-40 minutes. Cut sweet peppers and tomatoes into large pieces. Place the fillet and vegetables on the grill and grill until done.

German salad for a carbohydrate day

Cut boiled potatoes, onions, pickled cucumbers and one boiled egg into large cubes, add salt and season with low-fat sour cream or mayonnaise.

Spaghetti with pesto sauce for a carbohydrate day

Wash the basil leaves, dry them, cut 2-3 cloves of garlic into thin slices, 50 g. grate hard cheese, add 2-3 tablespoons of olive oil and a handful of pine nuts. Grind everything in a blender or grind in a mortar, but not until smooth, but so that the ingredients are well mixed.

Boil the spaghetti, drain and mix with the prepared sauce.

Kissel with jelly for a carbohydrate day

Cook liquid berry jelly without sugar. In a separate bowl, prepare thick milk jelly, adding a little sugar. Fill milk jelly with berry jelly.

Fish salad for a mixed day

Break large hot smoked fish, such as cod, into pieces, add boiled potatoes cut into pieces and canned green peas. Season with low-fat mayonnaise. Add salt to taste.

Barley porridge with meat for a mixed day

Soak the pearl barley overnight, drain the water, add fresh water and simmer over low heat until tender. Cut the beef or veal into pieces and simmer until almost done in water or broth. Add chopped onions and grated carrots, add liquid to cover the meat and vegetables, add salt, peppercorns and bay leaves. Simmer until the meat is cooked, mix with pearl barley and continue cooking over low heat for 20-30 minutes. Remove the bay leaf and pepper and serve.

Professional athletes have achieved considerable success in the area of ​​effective weight loss.

This is especially clearly seen in bodybuilding, where athletes cannot afford a single gram excess fat under the skin during competitions.

One of the techniques they use is called protein-carbohydrate rotation (PCA).

In this article we will look at it in detail, find out the principles and rules, and also give an example of the corresponding menu.

Features of the technique

Initially, BUCH gained recognition among professional athletes, since this nutrition system allows you to get rid of excess fat mass and tone your muscles in a short time.

Only after some time, BEACH became popular among people who simply strive for beautiful figure and good appearance. Unlike strict fasting or low-carb diets, BEACH allows you to eat by eating food that contains all the essential nutrients.

Advantages

• nourishing and nutritious meals, no “hungry” days;
• considered one of the most effective and safe food systems;
• excess weight is lost as a result of burning fat reserves, not muscle mass;
• the menu uses simple and affordable products;
• alternation allows you to maintain a good level of metabolism and even speed it up;
• compatible with heavy physical activity, since nutrition provides both energy (carbohydrates) and material for muscle development (proteins).

Flaws

• It is not recommended to follow the diet for more than 3 months. The rest period should be equal to the period of following the protein-carbohydrate alternation system;
• the presence of carbohydrate days does not imply eating your favorite sweets and desserts;
• the need to follow a rather strict rotation system, while it is difficult to adjust the menu “to suit you”;
• It is no more effective than classic diets.

Contraindications

If you have any questions, you should seek advice from a specialist.

Efficiency

The effect of the diet lies precisely in the alternation of days and cycles. If the diet consists mainly of proteins for a long time, then the body gets used to this regime and begins to store fat again instead of burning it.

Alternating protein days with carbohydrate days will allow you not only to eat foods that contain essential substances, but also to give the body a supply of glycogen (to preserve muscles) and energy for physical activity.

The results depend on the initial parameters.

BUTCH is ideal for obtaining an emphasized relief (“dryness”) and getting rid of excess fat without harming the muscles. When assessing the results, it is better to compare volume parameters, for example, chest - waist - hips. Many who strive for certain proportions also track changes in the girth of the biceps, thighs separately, etc.

Results such as improved well-being, good physical fitness and lack of constant feeling of hunger.

Diet rules

The basis of the power system is in the name. Its essence is alternating days with eating protein, carbohydrate or mixed foods. Usually this is from 2 to 5 protein days, 1 to 2 carbohydrate days and 1 to 2 mixed or low-carb days.

The required amount of food is calculated individually and depends on the number on the scales that you want to see. For 1 kg you need:

• 4 – 5 gr. carbohydrates on carbohydrate days;
• 3 – 4 gr. protein on protein days;
• 2 – 2.5 gr. carbohydrates and 1.5 - 2 g. protein on mixed days.

The following foods are allowed on protein days:

• lean meat (such as chicken or turkey);
• eggs;
• dairy products;
• Fish and seafood;
• nuts in small quantities.

For a side dish, you can use some raw or steamed vegetables.

On a carbohydrate day It is effective to focus on “healthy” carbohydrates – ingredients with a low glycemic index. These are various cereals, fruits and vegetables, TSP pasta and grain bread (or crispbread). Various desserts and other “empty” calories are prohibited.

On mixed days In the menu you can combine products from two groups.

The training regime for weight loss must be adjusted to your diet. Heavy physical exercise It’s better to do it on carbohydrate days, and on protein and low-carb days - take a rest or do cardio or light exercises with a restorative effect.

The daily calorie intake fluctuates around 1200-1500 , but definitely no less 1000 . It is better that the eating schedule includes 4 – 6 small meals to preserve metabolic processes body in the required mode.

It is also necessary to control the amount of water consumed and drink about 1.5 - 2 liters per day. Allowed drinks also include tea, sometimes coffee, without sugar or with a substitute.

The ratio of protein and carbohydrate days

BEACH has many modifications - options that differ from each other in the ratio of protein and carbohydrate days and calorie intake. Some of them:

Days 1 and 2 are protein days.

Day 3 – carbohydrate.

Day 4 – mixed.

The duration is usually at least a month, the number of days following the diet should be a multiple of 4 (for example, 28, 36 or 48).

30 day BUCH

The diet lasts for 30 days. In this case, the cycle consists of 3 days: first carbohydrate, then low-carbohydrate and finally protein.

Powell cycle

BUCH, scheduled for the week. The main difference between the days is the proportion of calories consumed; carbohydrates and proteins (about 1 to 2.5). It is noteworthy that before following the diet, it is recommended to spend a day loading and during it eat food for 2500 calories.

Then begins a week of rigorous calorie and nutrient tracking.

For example, on Tuesday, Thursday and Saturday you should eat more carbohydrates (calorie content 1500 ), on Monday, Wednesday and Friday - more proteins (calorie content 1200 ), and on Sunday arrange a loading day with a diet of any products for 2 thousand calories.

The maximum period during which it is allowed to follow the BCH according to this scheme is 12 weeks.

BUTCH from E. Malysheva

This type of diet was invented as an emergency way to lose weight, for example, before an important event, and is more harmful to health compared to other modifications.

The alternation consists of 2-day cycles: in the first you can eat 1 boiled