Protein-carbohydrate alternation for weight loss. Protein-carbohydrate alternation: a slow but satisfying path to a perfect body (BUCH diet)
To rid the body of hated kilograms, many resort to numerous diets, which are not always effective. Recently, one of the most popular diets has become a diet of protein-carbohydrate alternation. This method of eating involves varying the amount of proteins and carbohydrates eaten to achieve the desired result and maintain it over a long period of time.
Rules for the protein-carbohydrate alternation diet
The principle of the BEACH diet is to alternately consume carbohydrate and protein foods. This diet can be followed for no more than 3 months. You can go on this diet 2 times a year. It is especially popular among people who always need to keep themselves in excellent (tight) shape.
The classic BCH scheme consists of the following 4-day cycles:
- Days 1 and 2 - consumption of protein foods (calculated: 3-4 grams per 1 kg of weight), intake of carbohydrates at the level of half a g per 1 kg of weight.
- Day 3 is a carbohydrate day, the amount of carbohydrates consumed should reach 5-6 g per 1 kg of weight, protein is only 1 g per 1 kg of weight.
- Day 4 - low carbohydrate: protein is 2-3 g per 1 kg of weight, and carbohydrates are 2-3 g.
It is very important during the diet not to exceed the permissible daily caloric content of foods. Meals on all days of the cycle should be 5-6 times throughout the day. On protein days, you only need to count the amount of protein; carbohydrates and fats that can enter the body (for example, with cottage cheese) do not need to be counted. On carbohydrate days, only the carbohydrates consumed are counted.
Products for diet
The positive side of the BUTCH diet is the ability of a person to select foods for his diet, while he does not feel hungry.
The most carbohydrate foods
- cereal porridge;
- starchy vegetables (cabbage, peppers, zucchini, pumpkin, greens, onions);
- durum wheat pasta;
- crispbreads and whole grain breads;
- fruits
- fresh mushrooms;
List of protein products
- white meat without fat (chicken breast, turkey);
- seafood, fresh fish;
- chicken eggs (preferably white);
- dairy products (cheeses with fat content up to 30%, kefir, cottage cheese, feta cheese);
- nuts;
On days of eating protein, you can add lettuce, greens, and cucumbers to your diet. Everyone knows how protein is beneficial for the body.
A certain amount of fat enters the body with animal products. This is the norm - fats are required by the cells of the body.
Low carb foods
On low-carb days, neutral carbohydrate and protein foods are recommended. Among possible options Low-carbohydrate foods are preferred: 
- dark poultry meat,
- red meat,
- soy meat,
- homemade cottage cheese,
- asparagus,
- dried fruits,
- berries (plums, peaches, apricots),
- green peas,
- Brussels sprouts.
Butch diet sample menu
There are many options for a BUTCH diet. The main thing is to understand the principle - depletion, break, filling, completion of the cycle, that is, alternating carbohydrate and protein days. All dishes are prepared by baking, boiling or stewing. Drinking regime should be 1.5 - 2 liters per day. It is advisable to prepare dishes from the list of protein and carbohydrate foods
Diet on carbohydrate days
Carbohydrates in the menu should be 5-6 grams per 1 kg of human weight. You need to eat carbohydrates that take a long time to digest. The best porridges to include in your diet are oatmeal and buckwheat.
- For breakfast you need to eat porridge, maybe with dried fruits.
- An afternoon snack on carbohydrate days should be a full meal, not a snack. It may consist of half chicken breast with rice (preferably brown) and a piece of bread.
- Lunch may consist of durum wheat pasta and vegetables. 2 hours before dinner you can eat low-calorie fruits.
- For dinner you can eat boiled rice with vegetables and mushrooms.
Low carb day menu
On low-carb days, you alternate between protein and carbohydrate intake throughout the day.
- Breakfast may consist of unrefined oatmeal porridge ( cereals not allowed) with raisins or cottage cheese casseroles, a glass of unsweetened green tea.
- An afternoon snack can be kefir with a piece of bread or fruit.
- For lunch, you can cook boiled meat (beef or chicken) with green vegetables or rice with 2 slices of cheese.
- Dinner: any lean fish, steamed or baked, vegetable salad and a slice of rye bread, a glass of kefir.
Protein day diet
Protein days in the BEACH diet mean consuming 3-4 g of protein per 1 kg of body weight. To reduce appetite, it is recommended to drink 200 ml of warm water half an hour before meals.
- For breakfast, you can eat a few boiled eggs or low-fat cottage cheese. 2-3 hours after breakfast, drink a glass of kefir.
- For lunch, you can steam or bake fish or chicken breast.
The use of spices (pepper, ginger, Provençal herbs) is allowed. For carbohydrates, you can have tomatoes, cucumbers, cabbage for lunch. - A few hours before dinner, cook beef and beans. Dinner should be no later than 3-4 hours before bedtime. It can consist of boiled meat or low-fat cottage cheese. Before going to bed, you can drink low-fat kefir.
The meaning of the BUTCH diet
The meaning of BEACH nutrition is in alternation, in contrast. The greater the contrast between protein and carbohydrate days, the more effective the diet. During protein days, glycogen resources in the body are depleted, a sharp decrease in body weight begins - the body gets rid of unnecessary fluid in the tissues.
On day 3, carbohydrate loading begins, the weight may return or even become a little more. By the end of the cycle, the weight gradually returns to normal.
The cyclical nature of the menu does not allow the body to quickly get used to the new calorie content, this allows you to keep the desired weight normal long time. Alternating your diet increases your metabolism and, therefore, promotes weight loss. Fats cannot be completely eliminated.
Too little fat intake can lead to pathological changes in the structure of the skin, hair and nails.
The effectiveness of protein-carbohydrate alternation
The BOOCH diet is quite productive. Body weight may fluctuate during the diet. The productivity of a given nutrition system can be better assessed not by body weight, but by its volume. As a result of strictly following the diet, you can actually lose from 5 to 15 kg in 2-3 months. Weight loss with BUCH will be much slower than with “starvation” diets.
Limiting carbohydrates on protein days makes it possible to remove excess fluid, and if you add strength training to the diet, the process of burning fat will be much more effective. A democratic diet does not suppress the physical activity of the body and does not lead to a deterioration in the psychological state.
BUCH also has contraindications.
This diet is not allowed for people with various problems of the digestive organs along with serious kidney diseases. The main thing to achieve effective long-term results is to follow the principles of a healthy diet!
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 BUT, a sample menu, the training process for 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.
Protein-carbohydrate alternation is an ideal option to dry 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 will be able to remain at a high level (with regular physical training at least several times every week), it will not slow down, as happens 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 is 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 up to 1/4 of your weight is 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.
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 balanced nutrition, then try to limit your intake at least a few days before the diet. harmful products into your 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 required quantity macronutrients for a target 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 linseed 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 sauerkraut.
Total: proteins – 42 grams, carbohydrates – 11 grams.
As with any diet, the smaller and more often you eat, the faster your excess weight will go away. 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. Losing weight and volume directly depends on how much excess fat you have. 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 of 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 to strength training ( Weight Limit, minimum number of repetitions, mostly up to 5).
The training schedule for a four-day BCH will be something like this:
The first protein day - training will ensure renewal of 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 the correct technique;
A mixed day is an excellent day for those who are working on beautiful muscle definition: we do 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 clean water. First, water will help flush out toxins. Secondly, in order to absorb protein, the body spends a large amount of water. During meals, drink green and herbal teas, on 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 that may occur when consuming large quantity squirrel. 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 leading an active lifestyle.
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:
The main advantage of protein-carbohydrate alternation is that it is quite easy to tolerate. In addition, this type of nutrition is suitable for all body types: ectomorph, endomorph, mesomorph. Surely you have heard such concepts as “skinny fat”, “ overweight"or "body quality". Despite the fact that the meanings of the phrases are diametrically different, nevertheless, their essence is the same - a reflection of the condition of the skin and body.
Butch diet: what is “skinny fat” and where does it come from?
Hurray, your type is ectomorphic, you can eat whatever you want and almost never gain weight. Great! Many people dream of this, but not everyone has access to such luxury. However, ectomorphs face a completely different threat - skinny fat!
Characteristic signs skinny fat:
- weak skin turgor;
- sagging and wrinkled skin;
- lack of muscle mass.
There are several reasons leading to this condition. First of all, nutrition. Most often, skinny fats are those who abuse fast food, love sweets, alcohol, and tobacco. Ectomorphs will not acquire significant excess weight due to the fact that they abuse fast food, but it is worth remembering that a skinny cow is not synonymous with a quivering doe, and therefore, having a saggy and flabby body is just as bad and unattractive as having satisfying folds in obesity . The butch diet is an excellent choice and solution to the problem. If you combine sports with everything, you will very soon get an elastic and toned body.
Mesomorphs have responsive muscles and high level natural skin turgor. But with a sedentary lifestyle and excessive consumption of sweets, they can also gain weight. The BEACH diet will allow you to quickly and effectively solve issues related to nutrition and excess weight. Well, for the endomorphic type, this diet is a real panacea! After all, the diet not only allows you to save muscle mass, but also successfully gets rid of fat deposits and excess water.
BUTCH diet: detailed description and basics
What is protein-carbohydrate alternation? This is a cyclical type of nutrition, implying alternation of stages. Days when predominantly proteins are used in the diet are replaced by mixed days, and then by carbohydrate days. This allows you to maximize and increase your metabolism, as well as burn fat. Most often they adhere to a four-day cycle, but it is best to choose the regime for yourself. It could be 1x1, 2x2, 3x3, etc. it all depends on personal comfort, and the result in any case will not take long to arrive.
Butch diet: calculation of BJU with protein-carbohydrate alternation
So, as we have already found out, the first days are protein days. During this period of time, we exclude carbohydrates and eat only protein foods. Your diet should be based on 2.5-4 grams of protein per kilogram of your weight. At the same time, the amount of carbohydrates should not exceed 0.5 grams per kilogram. Fats – only those found in meat – should also be included in your diet fish fat, flaxseed oil (teaspoon per day). This will be enough to prevent your skin and hair from drying out and deteriorating.
After protein days comes a series of high-carbohydrate days. And if there were two days of protein, then there will also be two carbohydrate days. During this period, the menu on the BUTCH diet becomes more varied. And on the first day you should eat a maximum of carbohydrates - 4-6 grams per kilogram. It is important to note that we are talking about complex, slow carbohydrates. During the period of the BEACH diet, it is best to exclude fast carbohydrates. Protein intake should be reduced to 1 gram per kilogram of body.
Slow carbohydrates are foods with a low glycemic index: cabbage, cucumbers, asparagus, peppers, onions, buckwheat, oatmeal, lentils, wild rice, Iceberg lettuce, arugula, lettuce. Vegetables and grains should form the basis of your diet on carbohydrate day. You can also use half a grapefruit for breakfast. It also has a low glycemic index and is rich in vitamin C, B1, B2, A and many other beneficial substances.
The final day of the cycle is a mixed day. Consumption of proteins and carbohydrates is approximately the same, with a slight bias towards protein. You should have about 2 grams of carbohydrates, as well as 2.5 grams of protein for every kilogram of weight.
Products for the BUC diet
During protein-carbohydrate alternation, you should use proteins and carbohydrates with a low glycemic index - slow carbohydrates.
Proteins: poultry, rabbit, any baked, boiled or stewed fish, veal, beef, seafood, low-fat dairy products, egg white (no more than 2 yolks per day).
Carbohydrates: lentils, al dente pasta, buckwheat, bran, basmati rice, Chinese noodles, asparagus, zucchini, peppers, rhubarb, soybeans, avacado, lettuce, iceberg lettuce, cauliflower, eggplant, mushrooms, artichoke, onion , celery, fresh raspberries, lingonberries, blueberries, blackberries, apricots, plums, cherries, orange, grapefruit, cashews, almonds. All of these foods have a GI of less than 50.
Butch diet: menu for the week
To make it clearer, let’s look at the diet for a week. This option is an example; you can choose the set of products that appeals to you personally. He can be anything. The main thing is to follow two rules: stay within the BJU range for each stage, as well as small, frequent meals.
Example of meals for five times on a butch diet
Interval – every 3 hours:
- 1st dose: 1 tbsp. bran (7 gr.) and 200 gr. cottage cheese (0%).
- 2nd meal: asparagus salad (200 g) with leeks (20 g) and a teaspoon of olive oil. Chicken breast 200 gr.
- 3rd method: stewed hake fillet (200 g) with a slice of lemon and parsley.
- Cottage cheese "Tofu" 100 gr.
- 4th meal: seafood 200 gr.
- 5th reception: omelet from 1 egg and 100 gr. milk + squid meat 200 gr.
This diet will give you 1200 calories, of which 200 grams. (80%) protein, 30 g. (13%) fat, 12 g. (7%) carbohydrates. This calorie corridor is conditional; the weight of food for each meal must be calculated independently, based on weight, age, gender and physical activity. Don’t forget that excessively reducing calories leads to slower weight loss. During the week you can vary the products, leaving unchanged only bran for breakfast and pure protein for dinner. It is very important to consume bran - it is a source of fiber, which will stabilize the gastrointestinal tract and you can avoid the main problem of protein diets - constipation.
Depending on your initial weight, you can be on a protein-carbohydrate alternation for up to 3 months. But at the same time, it is very important to consume 2 liters of clean water, vitamins and fish oil, since such a diet is not balanced, and excess protein puts a strain on the kidneys. With the help of water and vitamins, you will replenish the deficiency of missing elements and relieve the kidneys a little by flushing them. In addition, the habit of drinking a lot of water will have a beneficial effect on the condition of the skin and nutritional needs. It would be wise to plan your diet ahead of time. During the diet, your weight will fluctuate: for example, during protein days you will lose from 1 to 3 kg of weight, but during carbohydrate days from 0.5 to 2 kg will return. This is not due to the fact that you suddenly gained weight again, the fact is that carbohydrates bind water, and during protein days, all the water simply leaves the body tissues. On average, your weight should decrease from 0.5 to 1 kg. in Week. If it’s more, you’ve reduced the BPJU of your diet too much and this is fraught with exhaustion, placebo, stretch marks and sagging skin, as well as breakdowns, which always replace strict diets.
Advantages of creating a menu for a month during a BEACH diet
Many people who go on a diet perceive it as a forced, temporary measure and do not particularly care about the variety of the menu, thereby making a fatal mistake. After all, in fact, there are very few people who can eat steamed chicken breasts, briquettes of low-fat cottage cheese, half-raw fresh vegetables and liters of green tea every day. It is precisely because of monotony and monotony that breakdowns most often occur, because there are so many delicious things in the world! If your weight is above normal and you have to go on a diet for a long time, then first of all you need to create a menu, thinking through the types of dishes by day and week. Be sure to make sure that you have at least 5 cooking options for the month chicken fillet, fish. In addition, try to use a variety of fish - hake, trout, salmon, mackerel, cod, pollock, carp, river species. There are expensive options, and there are budget ones, but the more varied your menu is, the greater the chance that you will be able to stay on the BUTCH diet without breakdowns. For example, instead of fish, you can occasionally make yourself egg-squid salads with onions. It's tasty, inexpensive and very rich in protein. If you have a grill, then a great addition would be fish on a bed of vegetables or lightly pounded chicken breast in egg and bran batter. However, all these dishes can also be prepared in a slow cooker, oven or in a frying pan.
Cottage cheese briquettes become a real delicacy if you spend a little time. Half a banana, 150 gr. cottage cheese and 100 gr. skim milk into a blender - and now you have a delicious and sweet cocktail. For those with a sweet tooth who are very worried about indulgence in sweets, there is also a solution - stevia. It is a natural sugar substitute that can be used. Well, those who consume synthetic sugars can afford a lot of everything they love: 11% cocoa + skim milk powder and liquid sweetener - a tasty and dietary treat for a carbohydrate breakfast. In addition, you can make cheesecakes, casseroles and many other tasty and healthy things with berries and fruits on carbohydrate days. Remember: the more varied your diet, the easier it will be to follow the BUTCH diet.
The Butch Diet: How to Stay Motivated Along the Way
Any diet, especially a long one, is quite grueling and difficult process. It is impossible to overcome the entire path with positivity and confidence in your plans. Every person has difficult days, disappointments and difficulties. To avoid them, you should periodically receive “doping” in the form of self-motivation. There are several tools for motivation:
- Own results.
Take control measurements of your chest, waist, abdomen, hips, arms and legs. Also check your weight at the beginning of the diet. Even if you are not immediately able to notice visual changes, a tape measure and a scale will help you notice changes in your body and shape. Well, after a couple of weeks, you will be able to see how your body has transformed in the mirror.
- Motivational videos and articles.
Various video clips will allow you not to break down and make sure that you are on the right path. Everything that is done is correct, and a beautiful figure awaits you, you just need to try. After all, everything good and outstanding comes from work and diligence. Remember your studies, work, personal life, the birth of children - all this required effort and effort. Some things are more, some things are less, but still. By observing the results of other members of the BUTCH diet community, you will be able to see that you are not alone at all. And friendly conversation and support is what you need!
Before and after photos of the Butch diet
The second month becomes a particularly difficult stage for many participants. Usually, in the fifth week, weight loss slows down somewhat, many people experience a “placebo” effect and the BEACH diet ceases to seem so convenient and effective. During this period of time, it is very important not to break down and not give up on the process, because so much has already been done. In addition, frequent changes in diet will not have a very positive effect on the overall health of the body. A great way to cheer up is to look at photos of participants in the BUTCH diet. There are a lot of photographs of girls and men on the Internet who demonstrate their results and do not hide their success. Such pictures will be a great motivation on the path to success.
A competent approach and strict adherence to the plan will allow you to quickly achieve outstanding results. But, it is important not only to adhere to a diet of protein-carbohydrate alternation, but also to exercise regularly. Even if sport is an alien and hateful activity for you, it is worth working hard and identifying something that can give you pleasure. Certainly, Gym, group fitness classes, different kinds wrestling are quite effective tools for burning calories, but if you don’t like these areas, then you can always find something that suits you:
- Dancing.
This is an excellent cardio exercise that allows you not only to work out all muscle groups, but also to develop plasticity, a sense of rhythm, and balance.
- Walking
Walking in the fresh air also has a beneficial effect on the body. Walk at least 4 km. per day, and you will very soon notice how much better your complexion has become, how your body has become toned and your muscles have become stronger.
Running is the most effective and resource-intensive training mode. An hour of intense running can burn up to 1000 calories. Running also strengthens cardiovascular system, leg muscles and restores tone to body tissues.
- Swimming.
Water sports are practically a panacea. It is especially suitable for those who are losing weight on the BUTCH diet from a very large weight. The fact is that swimming has a beneficial effect on skin turgor, restores its elasticity, firmness and tightens it well. In addition, it is an excellent aerobic exercise and a means to restore posture.
- Charging at home.
If sports are not easy for you, then a little exercise for 20-30 minutes will help you. The calorie consumption will be small, but you will be able to strengthen your muscles and tighten your skin over time. The main thing is regularity and correct execution all exercises. And if you want an additional effect from the diet, then keep your pulse in the fat burning zone. To find out your individual zone, you need to subtract your age from 220. The result will be your heart rate. The permissible deviation is 10 positions in one direction or another.
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 extra pounds 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 done to the body and the diet does not bring the 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.
A ready-made menu for several days in advance will save you from unnecessary hassle.
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.
The best yogurt is homemade 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.
BUTCH 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.
| Acceptable list of foods during the protein period | Amount of protein, g \ 100 g of product |
| chicken breast | 28.8 |
| turkey | 20.3 |
| beef | 24.8 |
| eggs | 13.5 |
| low-fat cottage cheese | 17 |
| beef liver | 16.2 |
| halibut | 18 |
| shrimps | 18 |
All meat dishes must be boiled.
Boiled chicken breast - healthy and tasty dish 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 additional 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.
| Allowed foods on carbohydrate days | Amount of carbohydrates, g/100 g of products |
| oatmeal with water | 63.8 |
| pearl barley porridge | 72.1 |
| boiled expensive pasta | 68.9 |
| rice porrige | 74.9 |
| bananas | 23.4 |
| apricots | 11.2 |
| fresh carrots | 8.2 |
| baked beans | 22.0 |
| boiled beets | 10 |
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.
Porridge with honey is a great start to the day 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 acne decreases in number or disappears completely.
The results of the diet are visible to the naked eye The right way out of this diet will be able to keep the pounds in place and not increase 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, you don’t need to start “dieting” - 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 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).
Diet according to the BUTCH menu for every day 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.
Dried fruits are a great alternative to sweets 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 force will. 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:
Pros and cons of the BUTCH diet
The BUTCH diet was developed specifically for athletes, but later it began to be used for weight loss due to its ease and effectiveness.
Alternating proteins and carbohydrates on certain days allows you to reduce the layer of subcutaneous fat without losing muscle mass (and with the right selection of training, increase its volume).
The main advantages of the BEACH diet are:
- a balanced diet provides health benefits;
- the body does not lack carbohydrates and proteins;
- there is no obsessive feeling of hunger, as with many other diets;
- The diet is simple - during it you do not need to eat exotic foods or prepare complex recipes;
- metabolism accelerates;
- energy is produced from glycogen located in the muscles and liver, which gives strength to train;
- a large percentage of body fat (not water) is lost already at the beginning of the diet;
- Thanks to alternate consumption, proteins and carbohydrates are well absorbed, allowing the intestines to be cleansed.
The disadvantages of the diet include the slow loss of extra pounds, as well as restriction in the consumption of fruits and vegetables.
This method of losing weight is contraindicated for people with diseases of the pancreas, liver, kidneys, and those who are obese.
Rules for protein-carbohydrate alternation
The most common version of the BEACH diet is alternating protein and carbohydrate days, consisting of three cycles:
- Protein or low carb- lasts 2 or 3 days, during which you can consume 3-4 grams of protein per 1 kilogram of body weight, and carbohydrates - no more than one and a half grams per kilogram. During the first cycle of the diet, you should also consume unsaturated fats (there are many of them in seeds and nuts).
- High carb- lasts 1 day, during which you are allowed to eat from 5 to 6 grams of carbohydrates and up to one and a half grams of proteins per kilogram of weight. The consumption of fats should be limited, as they interfere with the absorption of carbohydrates. Due to the large number of carbohydrates entering the body muscle mass is not lost, but, on the contrary, increases due to the entry of glycogen into it.
- Mixed– for one day per kilogram of weight you should consume 2-3 grams of proteins and 2-2.5 grams of carbohydrates. On the third day the cycle ends and the diet can be started again.
Don't be surprised by weight fluctuations while dieting. This occurs due to the fact that at the beginning of the cycle from internal organs A lot of water is released, but in the end, on the contrary, it is retained in the body. By the beginning of the next cycle, the weight will become stable.
Detailed menu of the BUC diet for 4 days
You can create a BUTCH diet menu yourself, based on the examples below.
Approximate menu protein days
Breakfast: 180 g cottage cheese (low-fat), a cup of coffee (unsweetened).
Lunch: 2 hard-boiled eggs.
Dinner: 190 g of boiled chicken breast, 210 g of cucumber, tomato and parsley salad, seasoned with a teaspoon of olive oil.
Afternoon snack: 190 g baked sea fish.
Dinner: 180 g cottage cheese.
Approximate low carb day menu
Breakfast: 130 g of oatmeal in water with a teaspoon of honey and raisins.
Lunch: one small banana.
Dinner: 240 g baked potatoes, 160 g sauerkraut, seasoned with a teaspoon of flaxseed oil.
Afternoon snack: 2 large apples.
Dinner: boiled pasta made from rye flour with tomato paste(180 g), a cup of dried fruit compote.
Mixed day menu
Breakfast: 130 g oatmeal with milk, hard-boiled egg.
Lunch: medium sized apple.
Dinner: 180 g boiled chicken fillet, 180 g baked potatoes, 210 g cucumber, cabbage and tomato salad, seasoned with a teaspoon of corn oil.
Afternoon snack: 180 g of cottage cheese with kefir and dill.
Dinner: 190 g of baked sea fish, 210 g of sauerkraut.
Remember to drink up to two liters of water between meals every day. Avoid sugar and replace salt with spices. A couple of hours before bedtime, you are allowed to snack on a vegetable or fruit.
Workouts during the BUTCH diet
To lose weight faster, a carbohydrate alternation diet involves sports training 3 times a week (best on low-carb and mixed days, during which the body produces more energy). On the first protein day it is better to do aerobic training, and on the second – strength training.
Approximate sports schedule for 4 days cycle:
- day 1:– 10 minutes – cardio, 40 – strength training, 30 – cardio training; during such training it is updated muscle, and fats are burned;
- day 2: 5 minutes – cardio training, 50 – strength training (4 sets), 20 minutes – cardio; This workout burns fat and strengthens muscles;
- day 3: since you will have a lot of strength, you can perform more difficult exercises (about an hour);
- day 4: You can work on muscle relief - 4 sets of strength exercises for 8 repetitions.
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