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

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 100% get a positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). 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 days of protein and 1 day of carbohydrate

- 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 do I mean?

IN protein days, when we eat practically no carbohydrates, our general condition the body and emotional background are slightly worse compared to the days when we can eat carbohydrates. This is due to the fact that 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 it is positive side protein days, but for an unprepared girl, the first cycles of such a diet, especially if her previously 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, maintaining 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 we have should contain 30 g of protein (already pure) and a portion of fresh or stewed vegetables. Choose low-starch vegetables, and protein sources - lean poultry ( chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, don’t forget about fats, we also consume them on this day - these are fatty fish, flaxseed oil, nuts and seeds (up to 40 g per day).

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

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

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

Approximate diet for a protein day

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

2 meals

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

4 meals– chicken breast/turkey fillet with vegetables

5 meal– white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

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

Carbohydrate days

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

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

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

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

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

Approximate diet for a carbohydrate day

1 meal– carbohydrate: oatmeal with nuts (berries)

2 meals– protein: red or white fish with vegetables

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

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

5 meal– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

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

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

Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low carb is the safest and most best 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, when fats (their habitat) are oxidized, enter the bloodstream, 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

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.
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.
We eat every 2.5-3 hours.
There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, pearl barley, rye bread), reduce simple carbohydrates to a minimum (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and in such a way as not to harm your health (those who have thought about their health deserve praise), then my advice to you is: choose protein-carbohydrate alternation! This is not a typical diet, it is a nutrition system that is absolutely safe provided you have a competent approach to your diet. 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!

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

Carbohydrate rotation

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

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

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

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

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

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

Exercise on an Intermittent Diet

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

Menu for the first two days

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

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

First, take two hundred grams of cottage cheese, two hundred milliliters of milk, a little oatmeal and add your favorite fruits. If you wish, you can also add spices, such as cinnamon. But this is not necessary. Beat all ingredients well in a blender until smooth. That's all, the cocktail is ready. So, as described above, you should eat for the first two days.

Menu for the last two days

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

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

Advantages and Disadvantages

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

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

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

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

Protein system

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

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

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

Nutrition according to the Dukan system

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

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

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

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

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

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

Dukan. Diet "Alternation": recipes

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

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

Preparation:

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

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

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

Preparation:

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

Pink salmon cutlets

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

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

Preparation:

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

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

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

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

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

BUTCH menu

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

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

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

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

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

Conclusion

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

As part of this technique, it is necessary to alternate protein days with days during which predominantly carbohydrate foods are consumed. How does it all work? First, the body gets rid of glycogen, then begins to burn fat cells, and then gets used to the feeling of slight hunger. And at the same time, he does not put anything on his sides or stomach in reserve.

Here is a special nutrition plan that guarantees excellent results.

The protein-carbohydrate diet is divided into stages of four days. On the first and second days you need to eat protein foods. The ideal dose is three to four grams per kilogram of weight. At the same time, you need to minimize the consumption of carbohydrates (half a gram per kilogram is allowed).

During the third day, on the contrary, you need to focus on carbohydrate foods. During this period, you need to eat 5-6 grams of carbohydrates per kilogram. There should be much less protein: up to one and a half grams per kilogram of weight.

During the fourth day, it is recommended to consume carbohydrates and proteins in approximately equal quantities. The amount of protein can range from two to two and a half grams per kilo. And carbohydrates - from two to those grams per kilogram of weight.

How to find out how many essential elements are contained in food? A special table of products will help you in this matter.

After four days of eating this way, you can lose up to a kilogram. It is worth noting that the weight will not come off immediately, but two days after the end of the first stage.

Carbohydrate-protein diet: Nutritional features.

To lose weight using this scheme, during protein days you should not ignore the calorie content of foods. You should prefer low-fat foods. It is allowed to eat low-fat cottage cheese, yogurt, kefir, lean meat, pine nuts, and almonds. When fats stop entering the body in large quantities, the body will begin to burn all excess - accordingly, the process of losing weight begins.

Correct calculation is a guarantee of success. Don't consume more protein than you need. To find your ideal dose, multiply your weight by three. This figure in grams is the same daily norm. If you have too much extra pounds, take as a basis the indicator that you confidently strive for. But remember that you shouldn’t lose more than ten kilograms.

On a carbohydrate day, eat foods that are rich in complex carbohydrates. Eat a variety of cereals, vegetables, fruits, whole grain breads and durum wheat pasta. The glycemic index table shows which carbohydrates are contained in foods. The numbers in it indicate the usefulness of the products. The higher the indicator, the more useless the food. On this diet, give preference to foods whose glycemic index is as low as possible.

During the day, which is called combined, that is, it involves consuming almost the same amount of proteins and carbohydrates, also try to eat right. Eat carbohydrates for breakfast, a protein meal with carbohydrates for lunch, and focus mostly on protein in the evenings. The total calorie content of the dishes should be somewhere around 1200 calories. No more.

Benefits of protein-carbohydrate alternation.

This diet was developed by Jason Hunter. An American nutritionist proposed a gentle nutrition system for a smooth, measured and safe weight loss. This technique really has many advantages.

No one wants to feel tired and depressed while losing weight. This diet will not take away your strength. Quite the contrary. You will feel a charge of vivacity, a surge of energy.
By following the proposed diet plan, you will gradually begin to lose pounds. This is much healthier than sudden weight loss.
Protein-carbohydrate alternation promotes fat burning. Weight loss is due to this, and not due to the fact that fluid is removed from the body.
The results obtained during the diet will not disappear when you return to your normal diet.
Within the framework, you can develop a diet yourself.
The food offered is quite filling. In the process of losing weight, you will not be tormented by the feeling of hunger.
The condition of your nails and hair will not worsen, because the body will receive everything essential vitamins and microelements.
During carbohydrate days, the brain receives the amount of glucose necessary for productive functioning.
The diet encourages physical activity. Professional athletes often choose this way of eating.
After a month of dieting, the habit of eating right appears. The desire to snack on a piece of cake or cookies disappears.

Protein-carbohydrate diet: Cons.

No matter how effective a diet is, it cannot suit absolutely everyone. Before alternating proteins with carbohydrates, familiarize yourself with the disadvantages of this diet plan. In some cases, changing your diet can have a negative impact on your health.

People with problems are at risk gastrointestinal tract. Due to the large amount of protein foods, digestive problems sometimes begin.

For the same reason, it is possible that unpleasant odor in the mouth.

After three months of following the diet, the weight usually stops. This diet plan is not suitable for obese people. In this case, a stricter diet is required.

In restaurants and when visiting, it is difficult to calculate the amount of proteins and carbohydrates in dishes.

Even those who do not like sports need to exercise regularly. This is necessary to speed up the metabolic process. Without physical activity, it will be difficult for the body to cope with heavy proteins.

Protein-carbohydrate alternation: menu by day.

The diet menu is quite varied. It involves the consumption of lean meat, fish, cereals, vegetables and fruits rich in vitamins and minerals. In the process of losing weight, it is important to drink eight glasses of still water daily and do at least simple exercises and maintain good spirits. According to the author of the diet, good mood leads to more high results. According to the proposed method, you can eat as follows.

The first and second days of the cycle. Protein days.

Have breakfast with low-fat cottage cheese, drink unsweetened green tea.
After an hour, eat an omelette (use two eggs).
Have lunch with low-fat steamed fish. Tuna, cod, pike perch, and dorado are perfect. If you really want it, eat a fresh cucumber.
For an afternoon snack, drink a glass of low-fat yogurt.
Boil beef for dinner.
Drink low-fat kefir at night.

Third day of the cycle. Carbohydrate days.

Have breakfast with muesli with your favorite dried fruits (dried apricots, prunes, dates are very healthy).
Snack on an apple or a couple of apricots.
Have rice with mushrooms for lunch, make a vegetable salad with a drop of olive oil, and eat a slice of rye bread.
After a few hours, eat two loaves of bread. Drink a glass of natural low-fat yogurt.
For dinner, bake fish in foil, make a salad of green leafy vegetables (arugula, cabbage, watercress, etc.), add fiber-rich flax seeds to the ingredients. You can also grill bananas.
Before going to bed, do not forget to drink low-fat kefir.

Fourth day of the cycle. Protein-carbohydrate days.

Have breakfast with oatmeal with dried fruits, drink a glass of low-fat yogurt. Snack on a green apple.
Have lunch stew, buckwheat is suitable as a side dish.
In the afternoon, drink a glass of kefir, eat a spoonful of honey.
For dinner, make lentil porridge, bake fish in the oven, or make warm salad with turkey.
At night, drink a glass of low-fat yogurt.

The optimal duration of this diet is 30 days. If you follow all the recommendations, you can lose about seven kilograms in a month. People who are significantly overweight will be able to lose even more.

For how long you need to follow this regimen, check with a specialist. The doctor will take into account the characteristics of your health and offer a win-win menu option.

Interesting and simple recipes.

On a protein-carbohydrate diet, you can give free rein to your imagination and cook something special at least once a week, and not just buckwheat or boiled brisket. Here are recipes that will diversify your diet during weight loss.

Dorado baked in the oven. Suitable for protein days.

Ingredients:

1 dorado.
1 small lemon.
A teaspoon of olive oil.
Salt.
White pepper.

Cooking method:

Take thoroughly washed fish and clean it. Rinse again under water and leave to dry on a thick paper towel.
Cut a wide sheet of foil. Drizzle a small amount of olive oil onto it. Place the dorado on the foil, season to taste, and rub with the remaining olive oil.
Squeeze one half of the lemon onto the fish. Cut the second one into small pieces and stuff the dorado with them.
Wrap the fish completely in foil. Bake for about 20 minutes.

Grilled bananas. The dish is suitable for carbohydrate days.

Ingredients:

4 bananas.
A teaspoon of honey.
Walnuts.
Cooking method:

Preheat the grill. Wash the bananas and cut them lengthwise. Brush the peeled part with honey and sprinkle with a small amount of chopped walnuts.
Place bananas on the grill and cook for half an hour.

Warm salad with turkey. Suitable for combination days.

Ingredients:

Turkey breast.
5 cherry tomatoes.
2 cucumbers.
1 sweet pepper.
A bunch of watercress.
100 g asparagus.
2 tablespoons olive oil.
Green.
Salt, pepper.

Cooking method:

Cut the turkey into pieces, fry in olive oil along with asparagus, add spices to taste.
Add slices of tomatoes, cucumbers and peppers to the salad bowl.
Chop the watercress and chop the greens. Add to the rest of the ingredients.
Add turkey and asparagus to bowl.
Stir and season with remaining olive oil.

Everyone has long known about a diet that requires strict restriction of carbohydrates in the diet. But nutritionists have developed a more gentle, but at the same time more effective option– diet 21 days protein-carbohydrate alternation. Using this method of losing weight, you can not only get rid of extra pounds quickly, but also do it simply and maintain your health.

How does this work?

Protein-carbohydrate alternation means that you will eat only food rich in protein for 2 days, and food rich in protein and carbohydrates for the next 2 days. Thus, this is what the diet looks like - 2 days of protein - 2 days of carbohydrates.

If you want to lose weight quickly enough, then for protein days it is better to choose low-calorie foods. For example, cottage cheese no more than 3% fat, kefir 1%, eggs, chicken breast, yogurt, fish. As a result of such nutrition, a deficiency of fats and carbohydrates will arise, and the body will be forced to spend its reserves.

Also, do not forget to calculate the amount of protein for your body per day. For a person who is not involved in sports, 1-1.5 grams per kg of body weight of protein per day will be enough. This figure should consist of 70% animal proteins and 30% plant proteins. If you lead an active lifestyle, then 1-1.5 grams per kilogram of body weight should consist of only animal proteins. It is not necessary to count fats, you just need to make sure that there are few of them.

A protein-carbohydrate diet means that on carbohydrate days you will eat as many carbohydrates as you want, the main thing is that they are simple: cereals, vegetables, bread, pasta from durum cereals. It is worth putting aside sweets, pastries and sweet fruits. These foods have a high glycemic index, which means they contribute to a sharp and strong increase in blood sugar. Moreover, you should not eat such sweets with fatty foods.

If you want to lose weight really quickly and efficiently, then let your diet look like this - 2 days of protein - 2 days of vegetables or 2 days of protein - 2 days of cereals.

Now we will offer you a menu of both diet options.

2 days of protein - 2 days of vegetables:

Protein days:

Breakfast – 2 egg omelet, a cup of tea;
Second breakfast – 100 g of cottage cheese 3%, a cup of tea;
Lunch – 100 g steamed fish, one cucumber;
Afternoon snack – 200 g yogurt;
Dinner – 200 g chicken breast, a cup of tea.

Vegetable days:

Breakfast – 2 boiled eggs, pepper salad and 2 tomatoes, a slice of bread, a cup of tea with a spoon of honey;
Second breakfast – 100 g of cottage cheese with banana and berries;
Lunch – 200 g of boiled rice and 100 g of chicken breast;
Afternoon snack – 200 g of yoghurt with nuts and dried fruits, a cup of tea;
Dinner – 100 g steamed fish, green salad, tomato, Chinese cabbage and nuts.

2 days of protein – 2 days of cereals:

Protein days:

Breakfast – 200 g of yogurt and a cup of tea;
Second breakfast – 2 boiled eggs with a spoon of natural mayonnaise;
Lunch – 200 g steamed fish, a cup of coffee;
Afternoon snack – 100 g of cottage cheese with a spoon of sour cream;
Dinner – 200 ml of kefir.

Days on cereals:

Breakfast – 200 g of yogurt + 3 teaspoons of oatmeal and 1 spoon of nuts, a cup of tea;
Second breakfast – 100 g of rice with milk;
Lunch – 200 g buckwheat, 100 g boiled chicken breast;
Afternoon snack – a cocktail of 300 ml kefir, a spoonful of honey, 3 tablespoons of oatmeal;
Dinner – 50 grams of oatmeal with water, a glass of kefir.

BUTCH diet – reviews:

“For me, this is one of the best diets! Nothing superfluous, nothing harmful... I have been following this principle of nutrition for a year now and nothing bothers me, even my digestive problems have disappeared. To begin with, I tried to lose weight on it, limiting calories. The result is that I lost 5 kg in a month.”

“Very good and thoughtful nutrition principle. And most importantly - no sacrifices or torment. You can always eat like this and stay slim. Although I sometimes allow myself sweets on carbohydrate days.”

“After carbohydrate days, +1-2 kg appeared on the scales, as I was very flooded with water, I thought that the diet was not thought out, but it turned out that these were problems in my hormonal system. I use BUCCH to dry myself out and it really works if combined with a mild fat burner and killer workouts.”

The menu for a week of protein-carbohydrate alternation, or the BUC diet, remains an attractive diet for many people with a sweet tooth who want to lose weight. After all, one might get the impression that this method allows you to consume easily digestible carbohydrates and lose weight on them. How justified are such fantasies?

What is the essence of this power system?

Protein-carbohydrate alternation has been popular for several decades among people involved in sports. And today it has entered the lives of those who are simply losing weight.

The premise behind the BEACH diet is that eating carbohydrate-rich foods only on certain days stimulates your metabolism in a way that helps you lose weight while building muscle.

Carbohydrates are the primary source of energy for the human body, as they are easily converted into glucose and glycogen, which can be used by all cells of the body for work.

Since metabolism is sometimes compared to a flame, it is believed that the flame must constantly receive a sufficient amount of flammable compounds in order for it not to go out. After all, if you don’t throw a lot of wood into the fire, it will go out. Eating relatively large amounts of carbohydrates at certain times signals the body to produce more leptin and thyroid hormones, which helps maintain a healthy weight.

By the way, this approach often helps.

However, the moment there are too many carbohydrates, body weight begins to increase. Moreover, many overweight people have, and not at all, a deficiency of this hormone. That is, leptin is synthesized in excess, but the body does not see it.

Athletes' diet

Initially, the BUTCH diet was developed for people involved in sports. And it is for them that it is most useful.

Many physical activities, e.g. strength training, significantly damage muscle tissue. Next comes the process of its reparation. And the muscle becomes stronger.

The process of muscle restructuring requires the expenditure of a significant amount of energy, which carbohydrates can provide. That is why after difficult physical exercise The “anabolic window” opens. This is the name given to the time immediately after exercise when you can eat carbohydrates without gaining weight. Since all the energy stored in them immediately goes towards muscle restoration.

However, in order for such an “anabolic window” to open, you need to train very intensively. And execute strength exercises. Instead of sluggishly pedaling an exercise bike.

That is why people who are seriously involved in sports try to saturate their body with carbohydrates after training. And not only in the first hour after class, but also the next day.

Help you lose weight or maintain a healthy weight

The method of alternating protein and carbohydrate days for weight loss is similar to any of the low-carb diets. Only intermittently. And, therefore, less efficient and slower.

Why then is it needed?

The fact is that there are groups of the population for whom rapid weight loss on a low-carb diet is either not indicated or is not available.

Carbohydrate rotation is suitable for those who are unable to long time Don't feed yourself carbohydrates. Usually for psychological reasons. Low-carb diets are effective. But they have one big disadvantage: if a person following this type of diet “breaks down,” he quickly gains weight. It’s more difficult to fall off the BOOCH diet. And even when a breakdown occurs, its consequences do not lead to such a strong increase in body weight.
Adipose tissue has hormonal activity. Therefore, a rapid reduction in the volume of this tissue can change hormonal levels. Which is not always useful. For example, it is safer for obese women over 45 to lose weight slowly. And this slow weight loss is what guarantees them this technique losing weight.
This type of nutrition is suitable for those who have definitely decided to lose weight not only with the help, but also by building physical activity. In this case, following a low-carbohydrate diet will be extremely difficult, since the body, which is not accustomed to sports activities, will not be able to accept the lack of easily obtained energy.

The table below summarizes the main pros and cons of low-carbohydrate diets, an example of which is and BUC.

Protein-carbohydrate alternation	Regular low carb diet
Pros	Pros
Facilitates muscle recovery after training. Helps overcome psychological difficulties associated with losing weight. Gives you the opportunity to “not break down.” If a breakdown does occur, its consequences are not as dramatic as the consequences of a breakdown on a low-carb diet.	Fast weight loss. Makes it easier to give up sugar, which is terribly harmful, as well as all industrially produced food products that contain a lot of toxic ingredients. Minimizes entry into the body. Fights chronic inflammation, which underlies many serious diseases, including recruitment excess weight. It is a natural method of treating type 2 diabetes and eliminating the pre-diabetic condition caused by the presence of insulin resistance. The body's immunity to this hormone causes the development of diabetes and leads to the formation of excess body weight.
Cons	Cons
Can only provide slow weight loss. Supports cravings for sweets and unhealthy snacks, which prevents you from switching to real healthy eating. Does not allow the body to switch from burning carbohydrates to using fats, which is necessary for sustainable weight loss.	May have negative consequences for people who are actively involved in sports and are underweight. Contraindicated in the presence of certain hormonal problems, usually with the thyroid gland in women. For some people who have a strong psychological dependence on sweets and are in no way able to change their character, staying on a low-carbohydrate diet can result in an increase in symptoms of chronic fatigue, irritation and, as a result, a complete breakdown. After which a rapid gain of body weight usually occurs.

Diet plan

Classic approach consists in a uniform alternation of days of carbohydrate and protein nutrition.

However, another scheme works more effectively for weight loss: no more than 2 carbohydrate days a week.

Sometimes fitness instructors advise sticking to alternating every other day for 6 days, and on the seventh day eat what you want. For people losing weight, this approach is contraindicated, since a free seventh day always results in overeating and a complete loss of all achieved results.

How much can you eat?

Exact quantity proteins, fats and carbohydrates that should be consumed depends on gender, age, body weight and physical activity person. Only a nutritionist or personal trainer can calculate this.

Approximate formulas that can be used independently at home are as follows.

To lose weight, women should consume about 1200 calories on protein days, men - 1500. On carbohydrate days, the amount of calories may be higher, but not by much. Ideally, the difference should be no more than 400 for women and 600 for men.

For those who not only lose weight, but also train, the number of calories should be as follows:

2300 for women on protein days;
3000 for men.

Nutrition rules

The diet of carbohydrate days should not include sugars and very quickly digestible carbohydrates. You can eat cereals (natural, not fast cereals), potatoes, legumes and fruits. In smaller quantities, flour products - pasta made from durum wheat. Sometimes bread and a little honey and dried fruit. But no sugar, sweets, cakes, etc.
On all days, any “liquid calories” - sweet soda, fruit juices - are completely prohibited.
If you can’t give up sweets in the form of buns, muffins and everything else of the same kind, you can arrange a holiday for yourself once a week on carbohydrate day. And eat what you want. But you should remember that the total number of calories on this day should not exceed those allowed for your gender and physical activity.
To increase the effectiveness of the method, you can eat food strictly in certain time. IN in this case Two approaches work best. The first is to eat often (at least 5-6 times a day, but little by little and at a precise time). The second is in following.
Training days should coincide with carbohydrate days.
On both protein and carbohydrate days, you need to eat a lot of foods that fill your stomach but contain few calories. This is all that is rich in plant fiber. Full list and you can find the table.
On protein days, you need to include a fairly large amount of healthy fats in your diet. These are vegetable oils - avocado, coconut fat, olive oil, nuts and seeds. As well as fats of animal origin: fatty dairy products - sour cream, cheese, butter, including his very useful option ghee (here you can find out).
Must be consumed on all days. Unsweetened teas, coffee, etc. are allowed.
Food should be cooked with a fair amount of spices. You can learn about which spices are best to use in the “Spices for Weight Loss” section.

Sample menu for the week

Monday is carb day	Tuesday - protein
Breakfast: oatmeal (not quick - natural), you can add walnuts, dried fruits, berries, bananas. Second breakfast: smoothie with banana, apple and other fruits. Lunch: vegetable puree soup (with potatoes), chicken cutlets with buckwheat and vegetable salad. Afternoon snack: a glass of kefir with a piece of bread. Dinner: a piece of boiled fish with mashed potatoes.	Breakfast: two-egg omelet, fried in melted butter, with herbs, sweet peppers, tomatoes. Second breakfast: with berries. Lunch: bone broth with meatballs, chicken breast with stewed cabbage and green salad. Afternoon snack: unsweetened natural yogurt with nuts. Dinner: beef stew with tomatoes and cucumbers.
Wednesday - carbohydrate	Thursday - protein
Breakfast: millet porridge with pumpkin. Second breakfast: fruit. Dinner : fish soup(with potatoes), meat cutlets with pasta and vegetable salad. Afternoon snack: dried fruit compote with a slice of bread. Dinner: piece boiled chicken with rice and vegetables.	Breakfast: soft-boiled eggs, cucumbers, tomatoes. Second breakfast: (unsweetened) with nuts. Lunch: borscht with bone broth, boiled beef with green beans. Afternoon snack: a glass of kefir with berries. Dinner: fish baked in sour cream under a cheese crust with green vegetables.
Friday - carbohydrate	Saturday - protein
Breakfast: with cottage cheese. Second breakfast: fruit smoothie (with banana). Dinner : pea soup, chicken baked in the oven with vegetable stew(with potatoes). Afternoon snack: fruit jelly with a piece of bread. Dinner: herring with potatoes and other vegetables (cucumbers, tomatoes, beets).	Breakfast: cottage cheese with nuts. Second breakfast: hard cheese. Lunch: egg broth, baked pork with broccoli. Afternoon snack: unsweetened yogurt with berries. Dinner: Meat cutlets with stewed cabbage.

Starts on Sunday next week– again a carbohydrate day.

If you are actively training, then Sunday can become a day of rest, when instead of the usual carbohydrate menu you can allow yourself something sweet. But if you are not involved in fitness, but simply want to lose weight, you should refuse such “rest”.

Side effects

Although protein-carbohydrate cycling is not a simple diet approach to weight loss, even it can cause discomfort in some people. Especially for those who are used to eating so many carbohydrates that consuming them every other day is already a real tragedy.

Those with a sweet tooth may experience the following unpleasant phenomena:

increased fatigue;
increased cravings for sweet snacks;
sleep problems;
irritability.

All these symptoms should go away within two weeks, provided that you consciously adhere to your diet and do not eat a lot of sweets.

Conclusions

Alternating protein and carbohydrate days for weight loss is a lightweight version of a low-carbohydrate diet that can be followed by those who are completely unable to deny themselves carbohydrate foods.

The BUTCH diet is recommended for people actively involved in sports, as it helps build muscle mass without the simultaneous formation of additional fat deposits.

Despite the fact that the diet allows the consumption of a fairly large amount of carbohydrate foods, sugar should not be eaten. Cereals, fruits, legumes, pasta are allowed, but not cakes and sweets.