Protein-carbohydrate diet for weight loss: how to create a menu and get out of it correctly. Protein-carbohydrate diet: alternate and do not mix

The goal of most diets aimed at intensive weight loss is to accelerate the body's metabolic processes. This prevents the rapid return of kilograms after stopping the diet and switching to the correct diet. Protein-carbohydrate alternation will help improve metabolism, lose weight and maintain muscle mass while losing weight - a diet that is based on the principles of healthy shedding pounds. While following this regimen, a person does not experience physical or psychological discomfort thanks to balanced menu.

Basic principles of protein-carbohydrate alternation

The protein-carbohydrate alternation diet has one main task– force the body to burn fat without using muscle mass as energy fuel. To give him this opportunity, you need to alternate days with high protein intake, carbohydrate days and mixed days. The principle of operation of BEACH is as follows: during the first two days (protein days), the body does not receive enough carbohydrates, which are important for maintaining tone and giving strength to a person. By the end of the second day, this diet almost completely uses glycogen, the body’s energy reserve.

With the rapid consumption of glycogen, there is a rapid use of body fats as fuel for its normal operation– that is, they are burned effectively, and after just two days of the diet, significant weight loss is observed. Despite the pleasant result, it is impossible to continue to eat only proteins, since the stress received by the body can contribute to the transition from fat burning to breakdown muscle mass. To avoid such developments, a day with high carbohydrate intake is included in the protein-carbohydrate alternation diet.

During the carbohydrate day of the BEACH diet, thanks to the replenishment of glycogen reserves, the body does not lack energy, so it continues to burn fat mass. But completely make up required quantity It will not be possible to create an energy reserve in one day, so what follows is a mixed hard day, during which carbohydrates continue to be consumed more moderately in combination with a smaller amount of protein. After it, the protein-carbohydrate cycle repeats.

The result of the first two days of the diet is weight loss from half to one kilogram; during the third day the fat burning process continues. By the end of the mixed day, the kilograms return to a large extent, but this is not newly gained fat, but water that is bound by carbohydrates. When the cycle repeats, by the second protein day of the diet the weight will return to the level observed in the middle of the previous cycle (before consuming carbohydrates in large quantities).

BUCH diet plan

Protein-carbohydrate alternation is implemented according to the following scheme: two days of a diet with protein consumption + one carbohydrate day + one mixed day. Then everything repeats all over again. You should stick to the diet for no more than two months, although some nutritionists recommend not repeating the diet for more than twenty-eight days. You need to eat small meals - about five times a day - to improve metabolic processes. BUC contrast diet scheme:

• 1-2 days.
  Consume 3-4 grams of protein per kilogram of weight you are aiming for. For example, for the desired 55 kilograms you need to eat 3*55 grams of protein (165). You also need to limit the total amount of carbohydrates consumed to 25 grams for two days, and fats to 25-30 grams.
• Day 3.
  Protein consumption is sharply reduced to one to one and a half grams per kilogram, and carbohydrate mass is increased to 6 grams per kg of desired weight, the calorie content of the previous days is maintained.
• Day 4
  Approximately equal amounts of protein (up to 2.5 grams) and carbohydrates (up to 3 grams) are consumed. You cannot eat more than thirty grams of fat per day.

There are many variations of protein-carbohydrate alternation, in addition to the four-day cycle described above. Other popular diet options:

1. 2 days of protein + 2 days of carbohydrate replenishment;
2. 2 protein days + 1 with carbohydrates;
3. 3 no-carb days + 1 carbohydrate + one mixed;
4. 2 protein + 2 carbohydrate + 2 medium.

In some cases, the diet plan is selected individually by nutritionists.

The BUTCH diet shows high efficiency itself, especially for people suffering from significant deviation from normal weight, but for those who want to lose relatively little a large number of extra pounds, it is better to combine protein-carbohydrate alternation with physical activity. It is recommended to carry out training during the first two days, when intensive fat burning mechanisms begin to kick in and the amount of glycogen in the body is low. It will be extremely effective to exercise with a jump rope, do strength exercises.

What can you eat during a diet and what can’t you eat?

During the BEACH diet, doctors recommend giving preference to dishes that are made without significant use of salt, fat, and hot spices (although spices are allowed). If heat treatment is required to prepare a meal, it is better to steam or bake the food, avoiding frying. Also, when following a diet, you need to drink at least half a liter of clean filtered water per day. A list of products that are ideal for BUTCH is given below.

List of permitted and prohibited products

Products that are allowed or not allowed to be consumed while on a diet depend not only on their overall usefulness, but also on their compliance with the day of alternating proteins and carbohydrates. Only on the third and last day is it possible to consume products from both lists. What food is recommended for consumption during the two stages of the contrasting balanced diet BUTCH:

• Protein diet days: preference should be given to foods such as lean fish, boiled beef, chicken breast, white turkey meat, boiled eggs (maximum two yolks per day), low-fat cheese, 0% cottage cheese, low-fat kefir, milk, the use of greens is allowed, eating cucumbers (maximum two per day), a small amount of nuts.
• Carbohydrate day of the diet: if you are following a diet, on the third day you need to eat oatmeal porridge, rice, pearl barley porridge, buckwheat porridge, and fresh vegetables that have not been cooked heat treatment, grain bread, green apples, you can eat a maximum of one tablespoon of honey per day, a few pieces of dark chocolate.

Products that are prohibited for consumption: sweet desserts using sweeteners, as well as simple sugar, alcoholic drinks and soda, salt, refined foods wheat flour, non-whole grain cereals, potatoes, pineapple, bananas, watermelon, persimmons, grapes, fatty meats, fruit juices, fast food, carrots. Although foods such as nuts, for example, are allowed, you need to eat them with caution - in addition to protein, they contain a large amount of fat.

Sample menu for the week

To lose weight using a protein-carbohydrate diet, you need to consume no more than 1,500 calories per day. You need to eat fractionally, up to 5-6 times, in small portions, not forgetting to drink enough liquid to maintain water-salt balance. An approximate menu that is recommended to be followed while following a diet of protein-carbohydrate alternation:

• 1-2 days.
  Breakfast: cottage cheese + unsweetened tea or low-fat two-egg omelette + salad with non-starchy vegetables. Second breakfast: 100 grams of cottage cheese or omelet. Lunch: 200 grams of lean fish + 100 grams of vegetable salad, dressed with a spoon of olive oil, in a more strict version - steamed fish + one cucumber. Afternoon snack: one glass of kefir or natural yogurt. Dinner: boiled chicken (or steamed) or stewed beef.
• Day 3.
  Breakfast: about one hundred grams of muesli, seasoned with honey, a small amount of raisins or oatmeal with water. Lunch: green apple or two apricots. Lunch: some rice, buckwheat porridge or durum wheat pasta along with a salad fresh vegetables, a piece of whole grain bread. Afternoon snack: low sugar fruit. Dinner: bread + salad with leafy vegetables + meat or fish.
• Day 4
  Breakfast: about one hundred grams of oatmeal, seasoned with dried fruits + yogurt. Second breakfast: green apple. Lunch: buckwheat porridge or rice + 200 grams of steamed fish. Afternoon snack: honey fermented baked milk. Dinner: lentils + stew or 100 grams of shrimp with non-starchy vegetables.

Recipes for dishes to comply with BUCH

Unlike hard low calorie diets, it is relatively easy to comply with BCH thanks to the large list of permitted foods and daily variety in food. To make the life of someone losing weight even easier, many interesting ones have been invented for each day of the diet. delicious dishes. See below four dietary recipe, intended for protein and carbohydrate days.

1. Chicken sausage for a protein day diet. Ingredients: half a kilogram of chicken breast + 200 grams of cottage cheese + spices + garlic + a little salt. How to cook: chop the chicken well using a blender, mix with cottage cheese and garlic, chop again, add spices. Shape into a sausage, place in a baking sleeve and bake at 180 degrees for about half an hour.
2. Soup for a protein day diet. What you need: one chicken breast, herbs, five egg whites, spices to taste. How to cook: bring the water in which the fresh chicken is lying to a boil, immediately drain the water and continue cooking the meat. When it is ready, you need to take out the breast, cut it, throw it back into the broth, place the beaten egg white with herbs and spices there. Cook for 5 minutes.
3. Carbohydrate diet menu - carrot cookies. Ingredients: oatmeal, carrots, cottage cheese, eggs. Add boiling water to the dry oatmeal, leave for about two hours, then drain the water. Add grated carrots, cottage cheese with eggs and spices to the oatmeal, mix everything well. Form cookies, place on a baking sheet, bake until golden brown.
4. Carbohydrate juice. What you need: low-fat cottage cheese, one egg, 40 grams of oat flour, 30 grams of rye flour, a teaspoon of olive oil, kefir by eye. Except for the cottage cheese, mix everything well to a consistency soft dough, place on the table, sprinkled rye flour. Roll. Place the cottage cheese on the dough, wrap the filling, place on a baking sheet covered with paper in a preheated oven. Bake for about twenty minutes.

Video about the advantages and disadvantages of the diet

The BUTCH diet allows you to reduce excess weight, becomes a source Have a good mood, improves metabolism, but, like any diet, it has its drawbacks and contraindications. This video tells you even more about what BUCH is, what other dietary patterns exist, the main disadvantages of the diet and what foods are allowed to be consumed:

Text: Olga Natolina

Many people know about the popular protein diet, which is based on a deficiency of carbohydrates in the diet. Nutritionists have also developed a modification of it - the “protein-carbohydrate diet”, or in other words - protein-carbohydrate alternation (or briefly - the BUC diet). It is more varied and allows you to combine proteins and carbohydrates in your diet.

How does the protein-carbohydrate diet work?

The protein-carbohydrate diet means that you alternate days when you need to eat only protein foods with carbohydrate days, during which you need to eat foods high in carbohydrates. Thus, your plan for the week will be as follows: the first day - mixed type nutrition, then for two days you eat cottage cheese, meat, fish, without adding any carbohydrate foods to your diet. And the next day you treat yourself to buckwheat, fresh non-starchy vegetables or fruits. Even whole grain bread and baked potatoes are allowed. Then you should again return to eating protein foods for two days. According to this scheme (1 mixed + 2 protein + 1 carbohydrate + 2 protein + 1 carbohydrate) the week is structured. The duration of the diet is not limited - in theory, this style of eating is suitable not only for gradual weight loss, but also for life in general.

Features of protein days

If you are trying to lose weight, then on protein days you need to monitor the calorie content of your foods. Choose products with minimal fat content for your diet: low-fat cottage cheese, tuna, lean meat or fish. Due to a deficiency of not only carbohydrates, but also fats, the body will be forced to spend stored reserves - accordingly, you will invariably lose excess weight.

It is also important to correctly calculate the amount of protein you need to eat during protein days. There is no need to count carbohydrates and fats - you should eliminate carbohydrates altogether for a while, and simply reduce fat to a minimum. Protein is calculated in this way: you take your weight and multiply it by 3. This is the protein requirement per day in grams. If your weight is very high, then take as your calculation the already reduced figure that you are striving for, but do not subtract more than 10 kg. Having received the value, you will create a diet and understand how many protein products to include in it. For convenience, it would be nice to have on hand a table of caloric content of foods with their protein, fat and carbohydrate content.

During a carbohydrate day, you don't need to do the math. The main thing is to eat foods that contain complex carbohydrates, such as cereals, cereals, vegetables, durum wheat pasta. They just contain little fat, which also matters. To figure out whether a product contains fast (empty) carbohydrates or healthier slow (complex) carbohydrates, use the glycemic index table. The higher the GI index in the table, the more useless the product. For a protein-carbohydrate alternating diet, you should choose foods with the lowest GI possible. During a combination day, you eat carbohydrate foods in the morning, protein foods with added carbohydrates in the afternoon, and only protein foods in the evening.

Pros of protein-carbohydrate alternation

The main advantage of protein-carbohydrate alternation is, of course, smooth weight loss with an obviously balanced diet. What is not harmful to health, like many fast diets. In addition, this method of losing weight does not complex calculations calorie content of foods eaten. It’s quite easy to understand how to plan your diet yourself. With this diet, weight loss occurs due to the burning of fat, and not due to the removal of fluid from the body. When the results disappear immediately as soon as you return to your normal diet.

BUTCH is a short, sonorous abbreviation that denotes a dietary pattern that is actively used by athletes during the drying period. Indeed, the direction of the fat-burning effect fully corresponds to the biting name, since such a diet is designed for isolated depletion of subcutaneous fat while preserving muscle mass. The subject of today’s conversation was the “BUTCH” diet: menu for the week, reviews and ways to create a long-term diet.

General points in diet planning

The effectiveness of this diet is based on an understanding of the biological mechanisms leading to weight loss due to fat reserves. To do this, the nutrition program is based on alternating 3 successive stages:

• Protein stage. Each meal consists of foods high in protein. At this stage, it is permissible to include fresh or vegetable stew, avoiding any dishes with a carbohydrate component. The duration of the protein stage is from 2 to 5 days, depending on the degree of physical activity of the person. If you are not working on building muscle in your body, but are simply trying to lose weight while maintaining muscle, stick to the protein phase for 3-4 days. During this time, the body will use up all available reserves of carbohydrates and start the process of burning fat - lipolysis.

• The carbohydrate stage lasts only one day and is aimed at partially replenishing glycogen reserves. This is done in order to prevent a slowdown in metabolism and to avoid the “plateau effect” known to everyone who loses weight, i.e. stopping weight loss. The basis of the diet on this day will be sources of slow carbohydrates (porridge, muesli, durum wheat pasta) and fruits.

• Mixed stage – lasting one day. It is also aimed at stabilizing metabolism, and represents the correct, balanced diet, which contains all nutrients (proteins, fats, carbohydrates, fiber) in physiological proportions. If the BUTCH diet is chosen, the monthly menu will contain from 4 to 8 mixed days.

For those who have chosen protein-carbohydrate alternation, the menu at all stages must meet a number of general requirements:

• The calorie content of the diet should be 15-20% less than the norm for this person. Your individual norm, taking into account weight, age, height and level of physical activity, can be calculated using online calculators or manually, according to the Mifflin-San Geor formula.

• Make a menu for BUCH in such a way that breakfast and lunch are the most nutritious, and in the afternoon all meals are light.

• Meals should be divided, with meals 5-7 times a day. Most often, a second breakfast and an afternoon snack are added to the standard three meals a day, and sometimes a light snack before bed.

• Since the BEACH diet menu is only partially balanced, it cannot provide a complete supply of micronutrients, so take care of taking a vitamin-mineral complex.

• The drinking regime is standard - 1.5-2 liters of liquid per day, but this is what girls losing weight often overlook.

Count it right!

If a BEACH diet is chosen for weight loss, the menu for girls weighing 60 kg with a height of 170 cm and playing sports 3 times a week is calculated based on a calorie content of approximately 1500 kcal. Every extra 10 kg of weight adds 100 kcal/day to the optimal caloric intake.

BUTCH: protein day, menu in 7 options

Protein day provides plenty of room for imagination, because the range of products that can be used on this day is varied. With a diet plan of 3 protein days, carbohydrate and mixed, each month will have only 18 protein days. This means that 7 variations are enough for each of them to be used no more than 2-3 times a month. So your diet cannot be called monotonous, and if you take the initiative, then any restaurant will envy such a menu for BUTCH for the week.

Protein-carbohydrate alternation: weekly menu, protein stage table

Once again, emphasize that the given BEACH menu for the week is not suitable, since it consists only of protein days, which should not last more than 5 days in a row. The protein-carbohydrate alternating diet (menu on protein days) is quite varied, but with a clear lack of B vitamins, so be sure to take vitamin complexes. You can take the products from the given dishes as a basis and cook according to the recipes that you prefer. The main thing is that the composition does not include high-carbohydrate components.

BUTCH: carbohydrate day, menu in 4 options

Despite the promising name, these days have nothing to do with sweets and sugars. The diet will be based on slow carbohydrates, the breakdown of which occurs gradually, due to which the feeling of fullness remains for a long time. However, you will still treat yourself to something sweet, because at this stage of the carbohydrate rotation diet, the menu contains fresh fruits and dried fruits.

If the BEACH diet is chosen for weight loss, the menu for the week will include 1-2 carbohydrate days, depending on the duration of the protein stage. It follows from this that the given 4 daily sets of dishes will be enough so that each of them does not repeat more than twice a month.

Meals "BUCH" menu of mixed days

The most pleasant stage in which nutrition will be balanced and correct. On this day, you can even allow yourself a piece of chocolate as a reward. Don't be afraid, this won't affect your figure, but the likelihood of giving up your goal halfway will significantly reduce it.

Diet: alternating protein and carbohydrate days, menu-table of mixed days:

If protein-carbohydrate alternation is chosen as the nutritional plan, the menu for the week contains practically no dishes that involve frying. For those who don't like it steam cutlets, a grill pan will come to the rescue, minimizing contact of the product with oil during frying.

Now you know thoroughly effective method burning - the “BUCH” diet, the daily menu for which is discussed in detail in this article.

Expert nutritionist, personal trainer, honored author of Evehealth

05-11-2018

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This article is based on scientific evidence, written and peer-reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Of the numerous weight loss methods, there are few that actually allow you to get rid of fat reserves, and do not reduce body weight by burning muscle mass and removing water, causing enormous harm to human health. In order not to encounter the latest phenomena, you should very carefully study the principles of the influence of a particular method on the body and be on guard when they promise fast weight loss. After all, in fact, a lot of time has passed before the hated folds appear, we just don’t notice it and don’t control it. So why should getting rid of them be instantaneous?

All metabolic processes, both gain and loss of energy (fat), have their own patterns. Fighting them without knowing the mechanisms of their occurrence is like throwing a red rag at an angry bull. Therefore, it is better to choose certain tactics, supported scientific knowledge and practice, and gradually move towards the goal. And help in this serious matter will be provided by the BEACH diet, which is translated as protein-carbohydrate alternation.

A little history

Today there are many options for a protein-carbohydrate diet, but its developer was American nutritionist James Hunter. His nutrition program initially caused confusion among nutritionists, because how can you lose weight by eating foods with increased content carbohydrates, which are the very calories that those losing weight need to reduce to a minimum?

But then it turned out that this very program allows you to burn only fat, and not muscle mass, as in other diets. After such a “verdict” from world nutritionists, this diet began to gain popularity very quickly, especially among athletes.

This technique began to be widely used relatively recently. At first, it was used exclusively by athletes to maintain themselves in good condition. physical fitness. It must be said that the diet was invented by doctors and nutritionists specifically for the big one. She has many special courses, which allow you to use nutrition to increase or decrease the amount of muscle mass in required areas human body, get rid of excess fat or save it.

Of course, all this requires considerable knowledge and is usually carried out under the supervision of specialists when it comes to training world champions. For ordinary people, a simplified version of the BEACH method has been created, which allows you to effectively and safely say goodbye to extra pounds forever.

Basics of protein-carbohydrate alternation

As can be seen from the decoding of the name, the main principle of this diet is the alternation of days in the diet with a predominance of protein and carbohydrate foods. What is it for?

To force the body to part with its untouchable fat reserves, it is necessary first of all to consume all the glycogen (carbohydrates) contained in the muscles and liver. This can be achieved by reducing the intake of carbohydrates from food. But it's not that simple. After all, after a person feels critical level lack of them, the body begins to experience stress and take energy, destroying muscles in order to quickly gain energy. And only after that it proceeds to the destruction of adipose tissue. To avoid such phenomena, you need to find the right balance between the end of carbohydrate reserves and their replenishment. Only in this case does the energy from the breakdown of fat begin to be used.

The BUTCH diet is structured as follows:

1. In the first two days, the body receives protein food, which is building material for the body. At this time, to ensure all vital processes, glycogen and some fat are actively consumed as an energy source.
2. This is followed by a carbohydrate day, when the glycogen reserves used up in 2 days are replenished. This allows you to confuse the body and allow it to function as usual.
3. On the fourth day, protein-carbohydrate foods are consumed, which helps normalize all metabolic processes.

Then the course is repeated, and the fatty tissue is consumed gradually. The protein-carbohydrate alternation diet is great technology weight loss, without fasting and grueling workouts, and without fear that the extra pounds will return.

It is important that a sharp restriction of caloric intake in this system is not required. Needs support daily norm in size and 1400 kcal, respectively, in women and men, and it is also important to engage in physical exercise and sports.

A protein-carbohydrate alternating diet is usually carried out for at least 4 weeks. More is possible, but the main thing is that the number of days is a multiple of four, i.e. 28, 32, 36, etc.

Benefits of a protein-carbohydrate diet

The main advantage of this protein-carbohydrate diet is that it allows you to quickly lose weight without starving at all. And besides, it does not provide complex calculations calorie content of food. Here it is enough to understand for yourself how to properly plan your daily diet and the weight will begin to go away on its own.

Such a diet gives weight loss not by removing excess fluid from the body or by burning fat deposits, which is very important. After all, the fluid is replenished by the body very quickly and the weight comes back. And by eating according to this program, your weight will remain normal for a long time, if, of course, you then eat in moderation and watch what you eat.

Menu

Breakfast should consist of low-fat cottage cheese weighing 200 g. You can add cinnamon to it.

For the first afternoon snack, you should eat an egg omelet with any seafood.

For lunch, any fish is usually boiled and eaten with cucumber.

On the second afternoon snack, you can drink kefir or eat cottage cheese again.

For dinner, you should boil chicken or beef to make a 200th serving.

Carbohydrate day

On this day, the amount of carbohydrates supplied with food should be 5-6 g per 1 kg of a person’s weight. However, foods high in these components must be avoided, e.g. sweets, flour, etc.

The fact is that sweet and flour products contain so-called fast carbohydrates, which are harmful to our body. But slow carbohydrates contained in cereals, sprouted grains, etc., are absolutely necessary for us to have energy for life. You can eat a wide variety of porridges, but it is best to use unprocessed grains - buckwheat, unpolished rice, etc. You can diversify the menu with superfoods - for example, chia seeds, flax seeds.

Menu

Breakfast can consist of any porridge, muesli with kefir or milk, as well as honey.

At the first afternoon snack, it is advisable to eat different fruits.

For lunch - noodles or brown rice with meat or seafood.

IN last years A healthy protein-carbohydrate diet for weight loss is very popular - a method of getting rid of extra pounds by alternating foods with a high content of proteins and carbohydrates.

It satisfies daily needs human body in all necessary substances, and the feeling of hunger does not occur. The weight is lost very well, albeit slowly, and then does not return. But how do such miracles become possible?

Effect on the body

A fairly balanced and very well-thought-out diet of protein-carbohydrate alternation directs the body to burn its own fat deposits without any starvation, much less exhaustion. This is how she does it.

1. Only fat is burned, but not muscle mass. Thanks to this, stretch marks do not form, the skin remains elastic, and the body acquires beautiful reliefs.
2. During protein days, the body spends fat reserves, thereby promoting weight loss.
3. On a carbohydrate day, he receives the necessary energy, so the diet does not cause depression and does not contribute to a decrease in performance.
4. Vitamins and minerals are absorbed by the body in full. So the condition of hair, nails and health in general does not deteriorate.
5. Metabolism improves.
6. The stomach does not get used to any specific daily food, as there is an alternation of carbohydrates and proteins and their mixing.

Weight positive points, among which the main one is that the body does not experience stress and does not suffer from a lack of useful substances. So the process of losing weight within the framework of a protein-carbohydrate diet occurs with minimal harm to health. But in order to achieve the desired results, you need to know about contraindications, in the presence of which this technique cannot be used.

Through the pages of history. At first, the protein-carbohydrate diet developed by the American doctor James Hunter caused bewilderment among his colleagues. How can you lose weight by eating carbohydrate-containing foods that have so many calories? And only years later his program was recognized as effective.

Contraindications

You should not go on a protein-carbohydrate diet for those people who have serious problems with health of the following nature:

• pregnancy;
• lactation;
• kidney diseases, gastrointestinal tract, genitourinary system;
• gallstones;
• allergies to foods that form the basis of a protein-carbohydrate diet.

Moments of separate nutrition, when the diet involves separate consumption of proteins and carbohydrates, require increased work from the body. All systems have to participate in it, and if they are in a state of illness, this can lead to deterioration of health and subsequent treatment, rather than weight loss. So be extremely careful not to end up in a hospital bed.

Products

For a protein-carbohydrate diet, there are two lists that will help you create a menu and lose weight with maximum results. These are permitted and prohibited products.

Authorized products:

Squirrels

• Low-fat dairy products: cottage cheese, kefir, fermented baked milk, yogurt without dyes, milk, yogurt, hard cheeses;
• lean fish: pink salmon, flounder, pollock, tuna;
• seafood: shrimp, squid, crabs;
• beef, rabbit;
• chicken, turkey without skin;
• legumes: lentils, beans, chickpeas;
• egg white;
• nuts.

Carbohydrates

• Bread, confectionery, bakery;
• sweets: chocolate, halva, candy, refined sugar, honey, jam, jam;
• peas, beans;
• dried fruits: dates, raisins;
• pasta;
• all cereals: buckwheat, rice, oatmeal, pearl barley, millet;
• fruits;
• potato;
• pasta.

Prohibited products:

• high fat dairy products;
• vegetable oils;
• pork, lamb;
• sausages, sausages;
• margarine, butter;
• fatty fish: halibut, mackerel, herring, burbot, sturgeon, etc.;
• canned food;
• sausages;
• cream cakes, pastries;
• pizza, chips, french fries, fast food.

When creating a menu for a carbohydrate-protein diet, always keep these lists in front of you so that you don’t inadvertently eat a piece of cake on a carbohydrate day, considering it for regular baking, whereas these are fats that are prohibited. You also need to know the scheme - how exactly the days of separate and mixed nutrition alternate.

This is interesting! The protein-carbohydrate diet has gained particular popularity among athletes, for whom it is so important to keep their muscles toned.

Basic principles

The basic principle of this diet is the alternation of protein and carbohydrate days, i.e., it resembles the principle of separate nutrition, if there were no 1 mixed day. In addition to this point, there are several more nuances in this weight loss method, knowledge of which will allow you to achieve better results.

1. Nutrition plan: 1st day mixed (proteins + carbohydrates), 2nd and 3rd days protein, 4th day pure carbohydrates.
2. Engage in any kind of sports, as carbohydrates will give the body the energy it needs. Physical exercise will speed up the metabolic process and help the body quickly digest the huge amount of protein that comes to it.
3. Portions: for breakfast - 150 g, for lunch and dinner - 200 g. Drinks - glass (250 ml).
4. On carbohydrate days, it is advisable to eat all meals with bread.
5. There should be no sugar in the protein diet.
6. You can add salt to dishes, but only lightly.
7. You cannot fry foods: vegetables, meat, fish, stew, bake, boil or steam.
8. Drink plenty of clean water.
9. Take more walks in the fresh air.
10. Eat at the same time every day.
11. Sleep at least 8 hours a day.

In order for protein-carbohydrate alternation within such a unique diet to contribute not only to weight loss, but also to improved health and overall well-being, you must adhere to these useful tips. The results will also depend on how correctly you can get out of it.

Secret writing. A protein-carbohydrate diet in many sources is listed as BUC, which stands for protein-carbohydrate alternation.

Quitting the diet

After a diet of protein-carbohydrate alternation allows you to get to the cherished number on the scales, you don’t need to immediately rush to fried pork kebab or cream cake. This way you can seriously harm your stomach, which will not be ready for such a collapse of fat, and in a couple of days you can more than return your tummy, sides, and cellulite.

To prevent this from happening, the exit must be careful and gradual. Follow the recommendations of nutritionists:

1. On the first day after the protein-carbohydrate diet, eat 100 grams of fatty fried fish for lunch.
2. On the second day, increase this portion to 150 g; for dinner, season the salad with olive oil.
3. On the third day, include pork dumplings in the menu.
4. On the fourth and fifth days, cook meat - pork, lamb or mackerel.
5. On the sixth drink wine.
6. After a week, return to your normal diet.

But even after returning to your usual diet, make sure it is balanced. Products should be in moderation and complement each other. This is the only way to maintain a beautiful figure for a long time. And, of course, a lot will depend on the duration of the protein-carbohydrate diet you choose.

Duration

Since the carbohydrate-protein diet involves excluding from the menu only fats that will be replenished by the body from its own reserves, it can be quite long-term. But for long-term fasting you need excellent health and a thorough knowledge of all the nuances of this weight loss technique.

• A diet for only 4 days is good for emergency loss of 1-2 kg.
• A hunger strike for a week is the best option.
• Protein-carbohydrate alternation for 10 days will ultimately give good results.
• The 14-day diet allows you to season salads with oil on mixed days.
• If you decide to fast for 21 days or longer, occasionally, but include fats in your menu: drink coffee with cream, dress salads with butter.

The protein-carbohydrate diet is so well-structured and nutritionally balanced that people stay on it for 2 months. True, nutritionists do not recommend longer: after such a long fast, you definitely need to take a break for 1-2 months.

Sample menu

We offer a protein-carbohydrate menu for every day, designed for 2 cycles of alternations. If you plan to lose weight longer, you can simply duplicate them later.

First day (mixed)

• In the morning: cottage cheese with added dried fruits, coffee with cream.
• Second breakfast: apple, green or yellow.
• Lunch: lentil-chicken soup.
• Afternoon snack: tea with jam.
• For dinner: curry.

Second day (protein)

• In the morning: protein omelet, unsweetened herbal tea.
• Second breakfast: orange.
• Lunch: spinach soup.
• Afternoon snack: kefir.
• For dinner: chicken nuggets.

Third day (protein)

• In the morning: cottage cheese casserole, unsweetened coffee with milk.
• Second breakfast: 2 kiwis.
• For lunch: salmon in milk.
• Afternoon snack: yogurt.
• For dinner: egg salad.

Day four (pure carbohydrate)

• In the morning: oatmeal with pieces of fruit and honey. Sweet herbal tea.
• Second breakfast: pomegranate.
• Lunch: potato and sour cream soup.
• For afternoon snack: a handful of dates.
• For dinner: buckwheat, honey-cabbage salad.

Fifth day (mixed)

• In the morning: cottage cheese casserole with honey, tea with jam.
• Second breakfast: banana.
• Lunch: fish and shrimp soup.
• Afternoon snack: yogurt.
• For dinner: protein-carbohydrate salad.

Sixth day (protein)

• In the morning: 2 boiled proteins, unsweetened herbal tea.
• Second breakfast: 2 tangerines.
• Lunch: oriental egg soup with pink salmon.
• For afternoon snack: yogurt.
• For dinner: skewers of turkey and vegetables.

Seventh day (protein)

• In the morning: shrimp, unsweetened coffee with milk.
• Second breakfast: pomelo.
• For lunch: protein okroshka.
• For afternoon snack: fermented baked milk.
• For dinner: salad with asparagus.

Eighth day (carbohydrate)

• In the morning: rice porridge, sweet coffee with cookies.
• Second breakfast: banana.
• Lunch: Italian vegetable soup (minestrone).
• For an afternoon snack: any pastries.
• For dinner: potato and cabbage dumplings.

Now it will be easy for you to independently develop a menu for a week or even a month, duplicating and repeating cycles. The following table will help in compiling, clearly showing how to fill protein and carbohydrate days as part of such a diet.

It's just sample menu protein-carbohydrate diet, which you can use as a guide when creating your own diet for weight loss.

Recipes

Special recipes for salads, first and second courses will help you fill the menu of a protein-carbohydrate diet.

Salads

Recipe No. 1. Protein egg salad

Ingredients:

• bulb;
• breast 200 gr;
• squid 200 gr;
• eggs 4 pcs;
• powder mustard 10 gr.

Preparation:

1. Boil the eggs soft-boiled.
2. Boil the breast. Cut into strips.
3. Boil the squid. Cut into strips.
4. Mix onion, eggs, mustard in a blender.
5. Dress the salad.
6. Mix everything.

Recipe No. 2. Carbohydrate honey-cabbage salad

Ingredients:

• fresh cabbage 300 gr;
• sugar 10 g;
• lemon juice 15 ml;
• rhubarb juice 40 ml;
• honey to taste.

Preparation:

1. Shred the cabbage.
2. Grind it until the juice comes out.
3. Add all other components.

Recipe No. 3. Protein-carbohydrate salad

Ingredients:

• squid 150 gr;
• cucumber;
• chicken breast 100 g;
• lettuce 2 leaves;
• dill sprig.

Preparation:

1. Boil the squid and chicken breast until ready.
2. Chop them with chopsticks.
3. Cut the cucumber in the same way and add to them. Mix.
4. Place lettuce leaves on a plate.
5. Decorate the salad beautifully.
6. On top - chopped dill.

First courses (soups)

Recipe No. 1. Protein soup with spinach

Ingredients:

• turkey 400 gr;
• spinach 100 gr;
• garlic 2 cloves;
• milk 100 ml;
• seasonings to taste.

Preparation:

1. Boil the meat, remove from the water, cool, remove the bones, chop, return to the broth.
2. Chop the spinach and cook with the meat for 10 minutes.
3. Puree the mixture using a blender, adding milk in small portions.
4. Sprinkle with spices.
5. Serve hot.

Recipe No. 2. Carbohydrate potato and sour cream soup

Ingredients:

• green onions, dill;
• potatoes 400 gr;
• carrot;
• petiole celery 1 stalk;
• celery root 100 gr;
• vegetable broth 3 l;
• sour cream 250 gr;
• lemon juice 50 ml;
• seasonings

Preparation:

1. Peel the vegetables, chop and boil.
2. Add sour cream.
3. Cook until creamy consistency.
4. Season with juice, chopped herbs, and seasonings.
5. Serve hot.

Recipe No. 3. For a mixed day. Lentil and chicken soup.

Ingredients:

• lentils 250 gr;
• bulb;
• water 5 l;
• chicken fillet 400 gr;
• celery root 100 gr;
• carrot.

Preparation:

1. Boil the fillet.
2. Add lentils to the broth.
3. After 10 minutes, add chopped vegetables.
4. After 20 minutes - chicken, cut into strips.

Second courses

Recipe No. 1. Protein chicken nuggets.

Ingredients:

• oatmeal 25 gr;
• chicken fillet 500 gr;
• eggs 2 pcs;
• seasoning to taste.

Preparation:

1. Make nuggets from the fillet. Hit it with a hammer.
2. Beat eggs, mix with flour and seasonings.
3. Roll the nuggets in breading.
4. Bake in the oven until done.

Recipe No. 2. Carbohydrate nutrition. Vareniki.

Ingredients:

• potatoes 500 gr;
• cabbage 200 gr;
• bulb;
• flour 250 gr.

Preparation:

1. Knead the dough.
2. Finely chop the cabbage.
3. Put it out.
4. Fry chopped onion.
5. Boil mashed potatoes.
6. Mix cabbage, mashed potatoes, onions.
7. Make, fill, boil dumplings.

Recipe No. 3. Mixed nutrition. Curry.

Ingredients:

• brown rice 250 gr;
• chickpeas 100 gr;
• beef 400 gr;
• curry to taste;
• carrot.

Preparation:

1. Soak the chickpeas for 12 hours.
2. Boil rice and chickpeas separately from each other.
3. Cut the beef into strips.
4. Grate the carrots.
5. Stew carrots and beef until half cooked.
6. Add everything else to them. To fill with water. Stew.

With such recipes, a protein-carbohydrate diet will not be like a hunger strike and will help you get through the weight loss period easily and tasty.

results

A protein-carbohydrate diet for weight loss gives good results, but only if it is designed for short time- 1 or 2 weeks. If it is extended over 21 days or a month, the effectiveness will gradually decrease.

• 4 days - minus 1 kg;
• 1 week - 4 kg;
• 10 days - 6 kg;
• 2 weeks - 8 kg;
• 3 weeks - 10 kg;
• 1 month - 11-12 kg;
• 2 months - the weight will remain at the same level.

Are you afraid of diets because they deplete your body and harm your health? Protein-carbohydrate alternations do not have such a flaw if everything is done correctly. On the contrary: they will help you lose weight, normalize stomach function, and make your body sculpted and beautiful. Be sure to try this technique for at least 4 days to make sure that it really works.