Diet: 2 days of protein, 1 day of carbohydrate. Protein-carbohydrate alternation for quick weight loss

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

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

Mechanism of diet

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

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

BUCH diet plan

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

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

1 day - protein

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

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

Day 2 - protein

Duplicate meals for 1 day. If you are watching your calories, then your daily ration should fit into 1200 - 1500 kilocalories.

Day 3 - carbohydrate

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

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

Day 4 - normal day (average)

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

Approximate menu of the BUC diet for all days

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

Protein days

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

Carbohydrate days

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

Protein-carbohydrate days

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

Why is protein-carbohydrate rotation effective?

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

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

Recommendations for following a protein-carbohydrate diet

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

Benefits of a Carbohydrate Rotation Diet

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

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

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

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

Disadvantages of Carbohydrate Rotation

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

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

The idea of ​​effective fat burning is permanently relevant among athletes who need to maintain constant shape. Protein-carbohydrate alternation (abbreviated as butch) aims to combine mutually exclusive principles for the consumption of meat and carbohydrates.

Proponents of one theory argue that any menu without protein simply will not provide the necessary muscle growth. On the other hand, carbohydrates are no less necessary, and especially for brain function.

However, the concept of “carbohydrates” does not at all mean that we are talking about consuming sweets or baked goods. The body will receive them every week from cereals, fruits and vegetables. The same is true for those protein-carbohydrate days when you're leaning toward protein. Consume protein foods, but with little fat.

The main advantage that this diet has, unlike many others for weight loss, is that it does not require a complete rejection of any of the essential nutrients, such as carbohydrates. And the special principle on which your menu is built allows you to get rid of excess fat at the same time.

Other strengths of the 21 day butch nutrition system:

• Metabolism does not slow down, as often happens if the diet is low-carbohydrate or without carbohydrates at all, while fat reserves are burned evenly;
• the described diet allows you to maintain good vitality and mood, because it’s no secret that any strict diet causes a feeling of depression and unhappiness;
• An excellent combination with sports activities, since both energy and carbohydrates are supplied.

The emergence of a separate alternating technique

The inventor of the BUTCH nutrition system for weight loss and health improvement is recognized as nutritionist from the USA Jason Hunter, who has long been known for his work in the field sports nutrition. If you follow the necessary recommendations, weight loss can range from 7 kg or more.

At the same time, this diet is more useful even for those who have managed to gain significant body fat. In addition, protein-carbohydrate alternation should also be beneficial for people suffering from diabetes, subject to prior consultation with your doctor.

The basis of this nutritional method is the consumption of foods such as lean meats, vegetables and fruits, rich in all kinds of nutrients, foods rich in carbohydrates and fiber, a large number of purified or mineral water without gas. If to the human body limit the intake of carbohydrates, then he will have to switch to storage and economical spending mode.

Weight loss stops due to a slowdown in metabolism. Any refusal of a diet leads to a depressive state of the patient, which is associated with a mode of saving carbohydrates and glucose. If the bias is made towards protein, then this leads to an imbalance in the functioning of the kidneys.

How does this happen?

The widespread spread of fast food does not bring anything good except speed dial fats and clogging of blood vessels with cholesterol. But you should still include certain fats in your menu every week, since not all of them are harmful.

The most important argument in favor of fats, primarily unsaturated fats, is that the body, which is yearning for them, subsequently regains the lost weight at record speed. According to the research and conclusions reached by Jason Hunter, it is carbohydrates that are involved in supplying energy to our body. It is necessary not only for physical activity, but also for everyday life.

And on those days of our 21-day diet when the consumption of protein is prescribed, the pancreatic hormone rids us of excess fat cells, preventing poor health or muscle weakness.

So, the BUTCH weight loss scheme can be represented as the following alternation of days:

• carbohydrate day, aimed at seriously activating metabolic processes;
• low-carb day for protein processing;
• protein day, only protein food with a small amount of vegetables (non-carbohydrate).

What foods can you eat?

Then the entire diet of protein-carbohydrate alternation for 21 days is repeated according to the same scheme. Mr. Hunter draws attention to the fact that on any day of your new nutrition method, the condition of consumption is 1.5-2 liters clean water is mandatory. In order to lose weight intensively, eat proteins and carbohydrates in small portions 5 to 7 times during the day. This way calories will be burned evenly, in compliance with optimal speed metabolism.

Choosing carbohydrate menu, we will not talk about all kinds of sweets, but about products with a low glycemic index. They will ensure the slow absorption of starches and the slow release of glucose into the blood.

So, among a similar menu with carbohydrates for weight loss, we recommend:

• cereal-type porridges (preferably pre-soaked);
• vegetables containing starch;
• whole grain bread;
• pasta from durum wheat;
• various fruits.

If we are talking about the day when it falls protein menu for 21 days, then focus on the following products:

• meat with low fat content;
• fish and seafood;
• various nuts (almonds, pine);
• chicken eggs;
• dairy products (cottage cheese, kefir, cheeses).

You can supply your menu every week leafy greens, fresh cucumbers. Even the leanest of foods have a low fat content, and this is not something to be afraid of, since our body needs fat, including muscles. Therefore, the 21-day diet is quite suitable for seasoning with vegetable oil to provide us with unsaturated fats.

We repeat the cycles correctly

Additionally, a positive attitude and faith in good results, as well as feasible physical activity during BUTCH weight loss for 21 days. True, if you have not had long-term experience in sports, then dose the loads on initial stages, since this will become a real stress for the cardio system.

Perhaps in your case, optimal solution There will be aerobics or feasible fitness classes. If you still remain of the opinion that the diet should be combined with weightlifting, then try to carry out the most intense exercise on carbohydrate days.

It’s not for nothing that the 21-day protein-carbohydrate plan for losing weight and gaining muscle mass is so revered by athletes, because it makes it possible to eliminate fat and, on the other hand, receive the energy necessary for training. Therefore, those who have already successfully tried this system, even taking the path of developing their own individual plan activities and nutrition, in which calories from proteins and carbohydrates are counted in their own way, taking into account the load. Hunter's 4-day cycle diet, which is distinguished by increased protein consumption, has also become widespread.

In this case, the weight loss menu will alternate as follows:

• days 1-2 – protein, from 3 to 4 g of protein per kilogram of body weight;
• day 3, carbohydrates, an additional glass of milk in the morning and a protein-rich dinner in the evening;
• day No. 4 is a joint day, in which 2 g of protein and 2 g of carbohydrates are taken for each kilogram of weight.

Such a BEAM cycle can be repeated no more than 12 times in a row. The priority products remain the same as for the 3-day course. Only vegetable oils, preferably olive, can be consumed as fats.

Fast diet

There is a protein-carbohydrate alternation for 21 days, scheduled for a week at once. At the same time, carbohydrates and proteins can even be part of the menu every day, but in strictly designated proportions. In these cases, the total number of calories consumed is limited. And the very first day involves absorbing 2500 kilocalories at once, which is necessary to start metabolism.

In the domestic space of dietetics, Elena Malysheva’s BEACH diet has become famous. It is believed that it gives the opportunity to lose weight by 5 kg in the first 10 days of a new diet. It is very convenient to prepare in this way for some important event or a trip.

So, alternating days for proteins and carbohydrates occurs as follows:

• on the first day we have breakfast with one boiled egg and a glass of water, during the day we eat a whole boiled chicken, which is cooked without salt and also separated from fat and skin;
• dish next day– this is a special cleaning salad consisting of carrots, beets and cabbage, each of which we take about half a kilo;
• you can dress the salad lemon juice;
• Drink 2 liters of water every day on a diet for 21 days or less.

For a person who does not engage in sports, it will be enough to consume 1-1.5 g of protein every day. Mostly, it should be animal proteins. On carbohydrate-heavy days, you can consume as much as you want, but it is important that these carbohydrates are not classified as simple carbohydrates. This could be potatoes and other vegetables, cereals, pasta and bread. Forget about pastries, sweets and fruits with increased content sugars And do not consume such sweets with fatty foods.

Examples of dishes during a diet

Protein day:

1. Breakfast.
   Omelet based on 2 eggs, a glass of tea;
2. Lunch.
   Low-fat cottage cheese (100 g), tea;
3. Dinner.
   100 g steamed fish, cucumber;
4. Afternoon snack.
   Yogurt;
5. Dinner.
   Chicken breast (200g), tea.

Vegetable day (carbohydrate):

1. Breakfast.
   Salad from bell peppers with tomatoes, bread, a glass of tea with a spoon of honey;
2. Lunch.
   Low-fat cottage cheese (100 g) with bananas or apples;
3. Dinner.
   100 g boiled chicken breast, a portion of rice;
4. Afternoon snack.
   Yogurt with nuts or dried fruits, tea;
5. Dinner.
   Steamed fish, cabbage salad with tomatoes and herbs, tea.

Day on cereals (carbohydrate):

1. Breakfast.
   3 tablespoons of oatmeal with a spoon of nuts and a glass of yogurt;
2. Lunch.
   Rice boiled in milk (100 g), tea;
3. Dinner.
   100 g of boiled chicken breasts, 200 grams of buckwheat;
4. Afternoon snack.
   Homemade cocktail – 300 ml kefir, a spoonful of honey, 3 tbsp. oatmeal;
5. Dinner.
   Oatmeal cooked in water (100g), kefir.

The functioning of the body at this time

Let us once again summarize how the body behaves during the alternation of protein and carbohydrate diets. During low carb days, glycogen stores are almost completely depleted.

To cover these energy costs, the body begins to release and consume accumulated fats. However, even in this case, you need to be able to stop in time, because in the event of too strong shocks, the body will stop wasting fat cells, and will switch to spending muscle tissue to maintain vital functions.

A day containing high carbohydrates in food is precisely what is provided for this in the 21-day diet. Carbohydrate consumption increases significantly on this day, but the number of calories is still limited. We will have to minimize the amount of protein and fat we consume. In this case continues as vital energy use up fat cells and store other ingredients in reserve. On day 4, we continue to take carbohydrates, but in more moderate amounts, to build up glycogen stores again.

When is the best time to train?

During carbohydrate depletion, you can safely lose a kilogram of weight. Despite the return of lost kilograms on the 4-5th day of losing weight, everything that you compensated for is no longer fat cells, but only water. As soon as the body’s water retention stops, the results of the diet will be obvious. With the help of the BEAM system you can easily unwind metabolic processes in the body, without reference to certain caloric indicators of the menu. At the same time, physical tone remains at a high level, thanks to which you can train intensively.

It is optimal to train with heavy loads on days rich in carbohydrates. However, if the body has previously been carbohydrate starved, expect glycogen depletion in the muscles. Therefore, you can hardly count on a big surge of energy and great impact in the gym.

Adding carbohydrates to your diet periodically will prevent your body from using muscle cells for fuel. The BUTCH diet actually works effectively, and you can adjust the selection of products, the frequency of their intake and calorie content taking into account your life needs.

Carbohydrate rotation diet

For a long time it was believed that excess weight appears with increased fat consumption in the usual diet. However, if we take a closer look at our food, the fat content in it is not that high, so all the popular low-lipid diets turned out to be ineffective and useless. In addition, if the body receives less fat and calories, then the body goes into emergency storage mode for a rainy day, so instead of losing weight, we again and again get extra pounds on our sides.

As it turned out, the cause of weight gain is fast and unbroken slow carbohydrates, which were not spent on energy during the day and were simply deposited in the body “until needed.” For a person with a measured life, this very “demand” may not come, so the “storage chamber” for excess carbohydrates is replenished and replenished. This is especially noticeable when a person eats carbohydrates right before bed - the body goes into slow digestion mode, which is why energy is not broken down and substances simply accumulate.

A modern approach to weight loss has become the carbohydrate alternation diet (popularly the zigzag diet), which is aimed at changing the daily carbohydrate content in the menu, which does not allow metabolism to slow down.

The essence of the carbohydrate alternation diet, rules and advantages

A unique diet was once developed by the German nutritionist and specialist Karl Noorden. At one time, it was a specialized program for bodybuilders and athletes, which allowed them to dry their bodies without depleting muscle fibers. In addition, a special menu saturated the body with a solid portion of energy and vigor.

Over time, the diet has been redesigned, which allows ordinary people to lose weight on it.

The essence of the diet is that every day we alternate the amount of carbohydrates consumed. At the beginning of the cycle, their volume decreases sharply, in the middle it rapidly rises, and at the end it balances out. This type of nutrition allows you to deceive your metabolism, forcing it to always work in emergency processing mode and not switch to accumulation.

How does the diet work? We choose the optimal course duration for ourselves (from a month to two) and distribute the days into cycles of 4 days. The first couple of days we eat food low in carbohydrates, on the third day, on the contrary, we load the body with them, limiting the consumption of proteins. The last 4th day of the cycle we balance the consumption of carbohydrates and proteins.

In the first days of the diet, the body depletes energy reserves and begins to burn fat deposits. If you extend the emergency situation for a few more days, the “cunning” metabolism can adapt to stress and begin to accumulate fat again, knowing that you will continue to starve, while it will not spare muscle fibers and will waste it on the necessary energy. Therefore, carbohydrate fasting should not last more than 2 days. Then we load the body with carbohydrates again, without increasing the caloric content of the diet (we reduce the consumption of proteins and fats). And to activate stable weight loss, we slightly reduce the amount of carbohydrates on day 4.

Rules for carbohydrate rotation:

• strict adherence to the carbohydrate consumption pattern without disruptions or indulgences;
• absence of night trips to the refrigerator, fasting and overeating - every day the body must receive the amount of substances necessary for normal functioning;
• an increase in carbohydrates in the diet entails a decrease in proteins and lipids, and vice versa, for other days;
• the entire daily food intake is divided into 4-6 small snacks;
• active are required physical exercise and sports training at least 3 times a week;
• During the diet, it is very important to maintain water balance in the body by consuming at least 2 liters of healthy liquid (preferably regular still and unsalted water);
• no fried or smoked foods - all food must undergo minimal heat treatment;
• we reduce fat consumption, so we refuse animal oils, fatty meats, gravy, mayonnaise, dressings, confectionery;
• During a diet, healthy sleep is important;
• the duration of the diet is arbitrary, but nutritionists recommend following the course for no more than 1-2 months, since the effectiveness of the technique decreases after the first month;
• carbohydrates are the main component of the diet, so we focus on slow (complex) ones, since they take longer to digest and are stored worse.

Pros of carbohydrate cycling:

• no need to count calories;
• the diet is effective - in the first month you can lose up to 10 kg of excess weight, not only liquid, but also fat;
• the diet combines perfectly with training and prevents muscles from being broken down along with fat;
• the carbohydrate diet is quite satisfying and varied, which reduces the likelihood of a breakdown and allows you to saturate the body with all the necessary substances;
• all diet products are available on the local market and do not require cooking conditions;
• the diet is harmless, has a minimum of contraindications, does not lead to serious consequences in the body, and also does not affect the appearance of stretch marks, cellulite, sagging skin;
• The duration of the diet is not limited in any way - it is a style of eating that you can adjust and stop at any time;
• forces the metabolism to work at its limit, weaning it from accumulating fats “in reserve”;
• healthy eating in the diet can improve immunity and overall well-being, strengthen other internal systems, and also has a positive effect on appearance, skin and hair condition;
• helps reduce blood cholesterol levels;
• allows you not only to dry your figure, but also to form sculpted muscles in a short time.

A set of products for the carbohydrate rotation diet, sample menu

As we found out above, your diet will mainly consist of proteins and slow carbohydrates, which are found in healthy and healthy foods:

• non-starchy vegetables and garden greens (radishes, tomatoes, cucumbers, all types of cabbage, peas, garlic, any greens);
• legume products (lentils, beans, beans, soybeans);
• lean poultry (chicken and turkey fillets, quail), as well as chicken eggs;
• lean red meat (veal, nutria, rabbit);
• low-fat sea fish and seafood;
• dairy and fermented milk lean products;
• whole grain bread (bran, multigrain, rye);
• cereals and sprouted sprouts (brown rice, buckwheat, oatmeal, bran, wheat, other grains);
• dried fruits and nuts, seeds;
• dressings (vegetable oil, vinegar, lemon juice, table wine, natural spices without salt);
• wholemeal pasta;
• fruits and berries;
• healthy drinks (green and Herb tea, ginger drink, rosehip decoction, natural bean coffee without sugar, mineral water, fresh vegetable and fruit juices, berry juice and smoothies, nectars, jelly).

What should be excluded from the menu during carbohydrate rotation:

• starchy vegetables (carrots, beets, potatoes, horseradish, zucchini, pumpkin);
• fatty meat (beef, lamb, pork) and poultry (duck, goose), as well as offal;
• fatty sea and river fish (salmon, herring, etc.);
• fatty dairy and fermented milk products (mayonnaise, ayran, sour cream, goat milk, cheeses);
• smoked and fried foods;
• food instant cooking, packaged products, semi-finished products, appetizers, snacks;
• pasta premium, baked goods;
• confectionery, desserts, sugar and everything that contains fast carbohydrates;
• dressings, marinades, sauces;
• pickles and canned food;
• drinks (alcohol, coffee sticks, energy drinks, packaged juices, sweet soda);
• animal fats (margarine, butter, cake cream, etc.).

So, the approximate scheme for the diet is as follows.

The first day of the cycle is low carb. The recommended amount of carbohydrates is half a gram per 1 kg of weight, and we increase the consumption of proteins to 3 g per 1 kg of weight. That is, for a person weighing 60 kg, the daily diet is reduced to 30 g of carbohydrates (60 kg multiplied by 0.5 g) and increased to 180 g of proteins (60 multiplied by 3 g). Fats should also be limited.

Day one (example):
We have breakfast with Greek salad, dressed olive oil and lemon juice. Also put 2 boiled chicken eggs and 150 g of lean cottage cheese.
Snack - half a grapefruit.
Lunch consists of stewed veal and boiled beans (a mixture of lentils and beans).
Snack - the second half of a grapefruit.
Dinner consists of sea fish stewed with cabbage and herbs in foil. We also drink a glass of low-fat bifidoc.

Day two is low carb.

Day three (example):
Breakfast consists of a steam omelette (3 quail eggs, mushrooms, milk, asparagus). Also included is 1 whole grain toast and a glass of unsweetened homemade yogurt.
Snack - green apple or pear.
For lunch we serve boiled chicken fillet with pea puree and cabbage salad.
Snack - a glass of fermented baked milk, a couple of meringues.
Dinner includes vegetable salad with tuna and seafood. We also eat 100 g of cottage cheese with berries.

The third day is high carbohydrate. We increase the consumption of carbohydrates to 5 g per 1 kg of weight, and reduce the amount of protein to 1 g per 1 kg of weight.

Day three (example):
Breakfast consists of oatmeal with raisins and nuts. Also included is a whole grain bun and natural coffee without sugar.
Snack - banana.
Lunch consists of boiled turkey fillet, a portion of brown rice and vegetable salad. Wash it down with citrus juice.
Snack - 2 peaches.
Dinner includes firm pasta and mixed vegetables, topped with tomato sauce. Also included is 1 whole grain tot and a mug of black tea with dried apricots.

The fourth day is balanced. We equalize the consumption of carbohydrates and proteins at the level of 2-2.5 g per 1 kg of human weight.

Day four (example):
Breakfast consists of pilaf and vegetable salad. Wash it down with fresh carrot juice.
Snack - 150 cottage cheese with berries.
Lunch includes a serving of boiled beans with stewed rabbit, 1 whole grain toast, coleslaw. Let's wash it down green tea with honey.
Snack - a glass of kefir, a handful of dried fruits.
Dinner includes steamed fish with lemon juice, vegetable stew and whole grain toast.

Thus, weight loss during the first month of carbohydrate alternation is about 10 kg, mainly due to the fat layer, not water.

How to get out of a carbohydrate cycling diet

This diet allows you to get rid of extra pounds, since even after completing the course, metabolism operates at high speeds, preventing fat from being deposited.

But still, in order to properly consolidate the result, you should not pounce on kebabs, dumplings, pizzas and cakes in the first weeks after the diet. The caloric content of the diet should be moderate, and carbohydrates and proteins should be balanced in the daily menu. It is also helpful to periodically return to carbohydrate alternating days at least once a month. As soon as you overeat, went to a festive feast and reduced your workouts, immediately reduce your carbohydrate intake for the next 2 days and continue according to the plan.

It is also necessary to adhere active image life and at least a couple of times a week to play sports, dancing, yoga, running or swimming.

Don’t forget about the water regime, which is responsible for the metabolic rate - the daily norm remains at 1.5-2 liters.

Disadvantages of the carbohydrate alternation diet, contraindications

Certainly, main drawback diets - the need to count the amount of carbohydrates and proteins consumed, study the composition of each product, search for tables on the Internet. This style of eating is very inconvenient for working and busy people, and is not to the liking of the average person.

Also, the diet itself is long, which obliges you to change your diet and prepare new dishes every 1-2 days, which costs time, money and effort.

In addition, the disadvantage of the diet can be considered low effectiveness over time. Many diets help you lose 15 kg or more in a month, but here there are only 10 and those are stated by the authors themselves (which, as we know, is far from the true result).

Also, despite the variety and satiety of the diet, the range of products for the diet is still very limited and does not include various meats, sweets and alcohol, which will not appeal to fans of these products.

There are also contraindications to the diet. Carbohydrate rotation is not allowed in the following cases:

• metabolic disorders;
• weakened immunity, the presence of chronic and inflammatory diseases;
• diseases of the cardiovascular system, hypertension;
• allergies to certain foods;
• diseases of the genitourinary system, as well as liver, pancreas, kidneys;
• diseases of the endocrine system;
• extreme obesity;
• recovery after operations, injuries, long-term illnesses;
• psychological disorders, anorexia, bulimia;
• age under 16 and after 50 years;
• diseases gastrointestinal tract, stool disorders.

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 protein days and 1 carbohydrate day

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

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

On protein days, when we practically do not eat carbohydrates, our general state of the body and emotional background are slightly worse compared to days when we are allowed to eat carbohydrates. This happens 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, this is a positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next I will tell you why exactly, and what reasons there are. For now, take my word for it.

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

Protein days

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

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

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

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

Approximate diet for a protein day

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

2 meals

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

4 meals– chicken breast/turkey fillet with vegetables

5 meal– white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

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

Carbohydrate days

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

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

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

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

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

Approximate diet for a carbohydrate day

1 meal– carbohydrate: oatmeal with nuts (berries)

2 meals– protein: red or white fish with vegetables

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

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

5 meal– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

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

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

Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low 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, during the oxidation of fats (their place of residence), enter the blood, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves out using a faster and harsher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

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

BUCH rules

1. Drink plenty! During protein-carbohydrate alternation you need to drink a lot and constantly. This is the main rule of this diet. You need to drink at least 2.5 liters of clean, unboiled water per day. Up to 5 liters of total liquid along with tea.
2. Each meal, especially protein, is accompanied by a portion of low-starch vegetables (cucumbers, all types, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing rotting and fermentation in the intestines.
3. We eat every 2.5-3 hours.
4. There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
5. On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, barley, rye bread), simple carbohydrates keep 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 approach your diet correctly. BUTCH accepted by the most effective method fight fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use harsh options BUTCH. If you don’t yet know how to plan your diet, then I will be happy to help you with this.

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

Always yours, Skripnik Yanelia!

Protein-carbohydrate alternation (PCA) is an effective weight loss system. It appeared after drying, is gentler on the body, has a lot of advantages, is much easier to tolerate, but also helps fight fat. The technique requires thorough study; it was developed specifically for athletes and does not tolerate deviations. BUTCH is a diet that works only with the right approach.

Content:

The mechanism of action of the BUC diet

If a person fasts, then in the first days the weight comes off very quickly; in a week you can lose several kilograms, but then the process stops. Under stress, the body begins to save energy and a plateau stage begins. It is inevitable when using quick methods; it is very difficult to get out of stagnation and establish metabolism. The BUTCH diet helps prevent this; weight loss occurs slowly but steadily.

Glycogen is the body's fuel, which it gets from carbohydrates. On protein days, its supply is exhausted and fat cells begin to be burned. To prevent further combustion muscle tissue, you need a timely supply of energy. The easiest way is to give carbohydrates. The BUTCH diet can rightfully be called a cunning system. When alternating, weight loss occurs, but the body does not experience stress, the kilograms disappear.

Video: Protein-carbohydrate alternation for weight loss

Pros of the diet

The main advantage of the diet is the ability to create your own menu. Fat loss will directly depend on the quantity and quality of incoming products, but absolutely everyone loses weight on a BUTCH diet. Weight loss occurs gradually, the body does not experience stress, and in many cases it is possible to avoid the plateau stage, that is, stagnation.

Other benefits:

1. Diversity. The list of allowed products is huge, you can cook different dishes, but taking into account acceptable combinations and diet rules.
2. Satisfaction. On a diet, you need to eat often; portion sizes are not limited. In order not to provoke a slowdown in metabolism, the last snack is no earlier than 2-3 hours before bedtime.
3. Balance. The diet is as close as possible to proper nutrition; it contains only varied, natural, gently processed products.
4. Simplicity. It is easy to eat the BEACH diet for 4-12 weeks, after which it is easy to switch to proper nutrition, which will help consolidate the results achieved.
5. Stability. If you exit the system correctly, the lost kilograms will not return.

Another advantage is the presence of mixed protein-carbohydrate days, that is, “break days.” They help maintain a healthy emotional background; you can adjust your rotation schedule around the holidays so as not to feel deprived. Unlike “pure” protein diets, when alternating, the body is full of strength, it is easy to engage in sports and active games, there is no weakness or exhaustion.

Cons and contraindications

BUTCH is a diet for healthy people who do not have problems with kidneys, liver, digestive system. The abundance of protein gives a greater load and requires increased work of certain organs. The system is also contraindicated for pregnant and lactating women; it cannot be followed by sick people or those who have undergone surgical interventions. Metabolic disorders, hormonal imbalances, vitamin deficiency are also contraindications.

Main disadvantages:

1. Lack of sweet fruits and berries. The system is especially difficult to tolerate in the summer.
2. The BUTCH diet is not suitable for people who want to lose weight quickly. You won’t be able to lose 5 or 7 kg in a week by alternating.
3. Duration. The optimal duration of the system is 4 weeks, but can be increased to 3-4 months.

The diet is not suitable for overweight people. For example, if you weigh 100 kg, consuming 350-400 g of protein can negatively affect kidney function.

Alternation scheme on the BUC diet

There are many different schemes for alternation, but a four-day cycle is considered correct. It consists of two protein days, one carbohydrate and one mixed. Then all this is repeated required quantity times until the result is achieved. It is important not to swap days, not to break the protein sequence:

1. On protein days on the BUC diet, you need to consume 3-4 g of protein per 1 kg of weight. That is, a person weighing 70 kg needs to eat at least 210 g per day, in ideal approach 280 g.
2. On carbohydrate days you need to consume 5-6 g of carbohydrates per 1 kg of weight. That is, a person weighing 70 kg needs at least 350 g.
3. On the mixed fourth day, equal amounts of proteins and carbohydrates are consumed at the rate of 2-3 g per 1 kg of weight. That is, the same person needs to eat from 140 to 210 g of proteins and the same amount of carbohydrates.

Important! On protein days, you are allowed to eat some vegetables and greens, on average 1 g per 1 kg of weight. These products will improve digestion and prevent constipation. It is worth giving preference to green vegetables, for example, cabbage, cucumbers, and peppers.

Video: BUTCH (how to start a diet, products, measurements)

Foods allowed on the diet

Throughout the diet, the consumption of external fats is limited, only 1 tsp is allowed. oils per day. It is advisable not to use it for frying or baking, only for dressing salads, snacks, and cooked dishes. If the goal of the diet is to lose weight, then the fat content of foods is reduced as much as possible. If you need to give your body relief and shape, then you can use milk, dairy products and cheese with average values.

What can you eat on protein days:

• lean meat, poultry (chicken, beef, turkey, pork, rabbit);
• fish, seafood;
• low-fat dairy products (milk, cottage cheese, kefir, feta cheese);
• eggs (1 whole per day, whites in unlimited quantities).

What to eat on carbohydrate days:

• grain, bran bread, durum wheat pasta;
• cereals (rice, oatmeal, buckwheat, peas);
• low-starch vegetables, greens;
• unsweetened fruits (green apples, pears, plums).

On mixed days, these foods are consumed in a 50:50 ratio. Greens are allowed on any day in any quantity. Salt is limited, but not excluded. It is allowed to use any dry spices and seasonings with a natural composition. If a product's packaging contains flavor enhancers such as monosodium glutamate, it is prohibited.

Prohibited Products

On the BUCH diet, you cannot eat sugar and too sweet fruits; they can be added to the diet. small quantity dried fruits for breakfast on carbohydrate days. It is forbidden to replace natural meat products sausages regardless of their composition and fat content. All dishes are prepared using gentle methods without adding fat. Ketchup, soy sauce, mayonnaise, syrups, and sugar substitutes are prohibited.

You can drink water, teas and coffee. Sweet drinks, juices, compotes, jelly are not allowed. Mineral water high salt content will inhibit weight loss. If a product is not on the permitted list, then it is prohibited.

Sample menu for different days of the diet

A huge advantage of the BUTCH diet is the ability to independently think through and create a menu from those products that are available. As an example, one option is given for different days.

Important! The size of portions is not limited in any way, they can be increased, but you need to remember about fractionation, try not to overdo it, and eat often. The body will process incoming food faster, metabolism will speed up, and excess weight will disappear faster.

Menu for a protein day

Breakfast: low-fat cottage cheese (150-200 g), tea or coffee
Lunch: protein omelet (1 egg and 3 whites), cooked without fat
Dinner: 200 g chicken fillet, 1 fresh tomato or cucumber
Afternoon snack: 200 g baked or boiled fish
Dinner: 100 g meat, 200 ml kefir or fermented baked milk

Menu for carbohydrate day

Breakfast: 100 g grain porridge with apple
Lunch: vegetable salad
Dinner: 250 g baked potatoes, 200 g coleslaw
Afternoon snack: 150 g boiled durum wheat pasta
Dinner: mixed vegetable stew

Menu for a mixed day

Breakfast: 200 g oatmeal with milk, 1 egg, tea or coffee
Lunch: 200 g green apples
Dinner: 200 g chicken, 150 g potatoes, 150 g fresh vegetables
Afternoon snack: egg white omelet (4 egg whites) with herbs
Dinner: 300 g baked vegetables, a piece of fish, fresh cucumber

Quitting the diet

Since the diet lasts at least 4 weeks, the body has time to get used to a certain set of foods. It is very convenient to switch to proper nutrition after the BUTCH diet. As such, this system does not have a special output. But in order to maintain the results and not gain back the lost pounds, it is recommended to eat a mixed day for a week, that is, to ensure an approximately equal intake of proteins and carbohydrates.