Millions of women around the world are trying to lose weight and get shapely. Someone succeeds with ease, while others are once again disappointed in the newfangled diet. Few manage to lose weight and maintain the gain. The main thing in losing weight is not getting rid of those hated extra pounds, but maintaining harmony and fit throughout your life.

Almost all diets are based on food restrictions and avoiding nutritious foods. With such diets, it is not difficult to lose weight, provided that there is a great desire and incentive. But due to restrictions and hunger strikes, a breakdown and even more weight gain follows.

A few words about the protein-carbohydrate diet

Some time ago nutritionist James Hutner developed a more gentle and varied diet - a protein-carbohydrate diet. This diet includes alternating protein and carbohydrate days. Protein-carbohydrate diet suitable for both athletes and those who want to lose weight. Since with such a diet, fat quickly "burns", and muscle mass grows.

Thanks to such a diet, the skin does not sag, and stretch marks do not appear on it. With proper adherence to all the features of the diet in two weeks, you can get rid of eight kilograms. The most important thing:

• that the body receives all vitamins and minerals in full;
• no feeling of hunger;
• physical and mental activity is maintained.

Diet pros

• A varied diet.
• No discomfort from hunger.
• There is no need to count calories.
• Lack of irritability and drowsiness.
• You can stick to the diet for a long time.
• Thanks to a specially compiled menu, the body will get used to do without harmful food - cakes and flour products.
• Observing all the recommendations, you can easily compose your diet and maintain the achieved result.

Cons of diet

• High consumption of protein foods can lead to nausea.
• To digest protein foods, you just need to play sports in order to speed up metabolic processes and the absorption of proteins by the body.
• Not very pleasant breath.
• Such a diet is not suitable for obese people. For weight loss, they are advised to have a stricter dietary restriction.

Diet feature

The first day: the diet menu consists of carbohydrate and protein foods.

Day two and three: these days, you should eat only protein foods, and reduce carbohydrates to a minimum.

Fourth day: involves eating foods rich in carbohydrates.

And then the alternation follows: two protein days and one carbohydrate. Such a nutrition program makes it possible to lose the maximum possible amount of extra pounds during the first month. For the next two months, the weight will change slightly. In the fourth month, the body adapts to food, and the weight "stands" in place, that is, this is the time to consolidate the result.

Then you need to correctly formulate your diet so that the weight does not return. If there is a need to lose a few more extra pounds, then you should take a break for three to four weeks. At this time, one should not overeat sweet and starchy foods and consume large amounts of high-calorie foods. It is advisable to have more fruits and vegetables in the diet.

Note! To achieve a greater effect, you can alternate diet and normal nutrition in this way: two months to eat according to a protein-carbohydrate weight loss program, and one month is normal.

• It is advisable to consume carbohydrates before twelve days, they provide the body with energy for the whole day.
• You can eat buckwheat, rice, various cereals, citrus fruits, tomatoes, cucumbers, cabbage.
• The number of cereals per day should not exceed 200 grams.

Squirrels

• Protein should be consumed after 12 noon, in equal portions.
• You can eat lean poultry, rabbit, beef, eggs, dairy and sour milk products, cottage cheese, fish and seafood.

Who can eat a protein-carbohydrate diet

Perfect for people with an active lifestyle, athletes. The value of the diet is that subcutaneous fat is burned without loss muscle mass.

Ideal for men as they consume more meat. It is more difficult for women to give up sweets and eat so much meat. Although you can replace meat with other protein foods.

Healthy people can use this weight loss program as this method is not heavy and many foods are allowed.

Note! Pregnant women can lose weight using this technique without compromising the health of the baby. This program helps not only to get rid of excess weight, but also to remove excess fluid from the body.

• the appearance of blood clots;
• increased blood clotting;
• problems with the digestive system.

For this age group it is better to use a carbohydrate diet, it is much easier to tolerate.

The main thing is that with a protein-carbohydrate weight loss program, do not strive to get a short time maximum result. Normal weight loss, without compromising health, is a loss of one to two kilograms per week.

Note! The diet can be used for a long time until the desired result is achieved. It contains the necessary vitamins, minerals, carbohydrates and proteins, so health damage is excluded.

Approximate menu for ten days

In order to start adhering to this weight loss program, it is necessary to draw up a menu of a carbohydrate-protein diet. Use fermented milk products with a minimum percentage of fat. Food intake must be divided into at least five parts:

• breakfast;
• lunch;
• dinner;
• afternoon tea and dinner.

Fractional nutrition will allow you not to feel hunger and not to feel discomfort. A protein-carbohydrate diet is rather a lifestyle that corresponds to the golden rule: in the morning - carbohydrates, in the evening - proteins.

The first day:

1. Buckwheat - 200 g + boiled vegetables.
2. One banana or small bunch of grapes.
3. Boiled meat - 200 g + cucumber and greens salad.
4. Cottage cheese - 150 g + two oranges.
5. Two glasses of kefir.

Second day:

1. Cottage cheese - 150 g + a cup of tea with milk.
2. Two large apples.
3. Boiled beef - 200 g + a cup of vegetable broth.
4. Boiled or baked fish - 150 g + one large grapefruit.
5. A cup of low-fat fermented baked milk.

Day three:

1. Cottage cheese + a teaspoon of honey + unsweetened coffee with milk.
2. Two oranges.
3. Boiled fish - 200 g + cabbage and sweet pepper salad.
4. Boiled eggs - 3 pcs. + two cucumbers.
5. Low-fat yogurt - two cups

Day four:

1. Rice - 200 g + boiled vegetables.
2. Two bananas.
3. Boiled pasta with tomato sauce.
4. Boiled breast - 200 g + boiled vegetables.
5. Two glasses of milk.

Day five:

1. Beans - 200 g + cabbage salad.
2. A handful of walnuts.
3. Boiled fish - 200 g + boiled vegetables.
4. Hard cheese - 150 g.
5. Two cups of kefir.

Day six:

1. Three boiled eggs + rye croutons + tea with a spoonful of honey.
2. Fruit salad + a handful of walnuts.
3. Rabbit meat stewed in its own juice - 200 g + vegetable salad.
4. Cottage cheese - 150 g.
5. Two cups of curdled milk.

Day seven:

1. Two boiled potatoes + a salad of one tomato and a cucumber.
2. Banana + apple.
3. Boiled beef - 200 g + one large orange.
4. Boiled vegetables + boiled meat - 150 g.
5. Two cups of low-fat fermented baked milk.

Day eight:

1. Low-fat cottage cheese - 150 g + a cup of coffee.
2. One grapefruit.
3. Boiled vegetables + baked poultry - 200 g.
4. A slice of steamed fish - 150 g + two tomatoes.
5. Two cups of kefir.

Day nine:

1. Oatmeal in milk - 200 g.
2. Tea + a teaspoon of honey + two rye croutons.
3. Fish - 200 g + tomato and cucumber salad.
4. Cottage cheese - 150 g.
5. Two cups of curdled milk.

Day ten:

1. Rice + boiled vegetables.
2. Protein omelet - 2 pcs.
3. Steamed fish + two small cucumbers.
4. A glass of low-fat yogurt + rye crouton.
5. Cottage cheese - 100 g + a glass of yogurt.

1. When following a diet in protein days you can eat a small amount of carbohydrates. Carbohydrates are the key Have a good mood and mental health.
2. Be sure to plan your diet and correctly calculate the daily intake of carbohydrates and proteins.
3. Be sure to calculate the amount of required proteins, adhering to the following algorithm: multiply the weight by three. Calculation of carbohydrates is not necessary.
4. When drawing up the menu, it is advisable to take into account the calorie content of the products.
5. Be sure to include foods containing vitamins and minerals in your diet.

By adhering to the basic rules of nutrition, you can achieve noticeable results. And if you actively play sports while performing a weight loss program, then you can not only lose weight, but also fix it for a long time.

Video

Protein-carbohydrate diet E. Malysheva:

In this article, we have tried to give the most full information about a diet of protein-carbohydrate alternation, describe the advantages of this diet over others, existing options protein-carbohydrate alternation, to answer the questions of how to start and exit the BUCH diet correctly, what results does such an alternation give, what foods are needed for the BUCH, sample menu, training process with a diet of protein-carbohydrate alternation, and what fat burners are acceptable for this diet.

BUCH is a lighter drying option. This special diet was developed for athletes. Subsequently, it gained popularity among those who want to "drive fat" due to its simplicity and effectiveness.

Protein- carbohydrate alternation- ideal to dry out by the summer. This diet helps to "stop" subcutaneous fat, while maintaining (increasing - with a properly organized training regimen) muscle mass. And secondly, BUCH restricts vegetables and fruits (it is impossible - on protein days), in the summer they are a certain temptation.

What are the advantages of BUCH over other diets?

1. This is a specific system that assumes nutrition as close as possible to balanced, which minimizes harm to health.

2. Subject to the classical cyclicity, the body does not experience a significant deficiency of both proteins and carbohydrates.

3. While observing this diet, you will not be tormented by the annoying feeling of hunger at all, in the worst case, the appetite will be relatively less than with other diets.

4. The diet of BUCH is quite simple, you will not need to invent elaborate recipes and buy overseas fruits and vegetables.

5. Metabolism will be able to remain on high level(if there are regular physical training at least a few times each week), it will not slow down like any other diet. Also, protein-carbohydrate alternation helps to cope with the well-known "plateau effect" (this is when the weight does not stubbornly decrease for a long time because the body has already adapted to the introduced restrictions).

6. For people who go in for sports, it is this system that allows you to "find" strength for training.

7. This diet is not difficult to adhere to for 4-9 weeks without significant damage to health, which is suitable for people who are contraindicated in express diets.

8. It is this nutritional system that assumes the loss of excess body fat, not water. Moreover, subcutaneous fat begins to burn in the first days of BUCH.

9. This food system helps to cleanse the body. Proteins and carbohydrates come in turns and are absorbed as much as possible. Accordingly, the skin becomes smoother, inflammation disappears, the complexion is evened out, and the intestines are cleansed.

10. For those who can’t start eating rationally and in moderation portions, this diet will help you move on to proper nutrition without much psychological effort. After a few weeks of BUCH, you adapt to the constraints.

11. A more cheerful mood compared to other diets due to the periodic addition of carbohydrates in the diet and the inclusion of "take-off days" on the menu (when you can enjoy proteins and carbohydrates).

12. If BUCH and the exit from this diet are organized correctly, then the lost kilograms will not return after the end of the diet.

Cons of BUCH

1. The most common schemes of protein-carbohydrate alternation suggest, albeit stable, but slow weight loss. If you need to lose weight "for the holiday" in a week, then only BUCH will do according to Malysheva's scheme.

2. Like any other special food, it has contraindications. Protein-carbohydrate alternation is not suitable for people with kidney, pancreas, and liver problems.

3. This diet is not suitable for especially obese people. First, you will have to lose weight according to the usual scheme with a limited calorie intake, losing both muscle and fat mass, and then proceed to the protein-carbohydrate alternation. If a person weighing 100 kg consumes 400 grams of protein, it threatens serious kidney problems. To understand whether this diet is right for you or not, you can determine the amount of your excess weight. If your weight is up to 1/4 fat mass, then BUCH is what you need.

4. Many people complain about the lack of energy on protein days. To reduce this inconvenience, do not exceed the number of protein days (optimally 2-3).

5. It is not easy for everyone to periodically be without fruits and vegetables, but this is a feature of the diet.

Acceptable products for BUCH

Foods that are allowed on protein days

1. Meat: veal, chicken, lamb, rabbit, lean pork and beef, turkey, pheasant, goose, duck.

2. Seafood: squid meat, octopus tentacles, mussels, lobster, shrimp, halibut, hake, flounder, sometimes cod, pink salmon, tuna, salmon, salmon, trout.

3. Dairy products: low-fat feta cheese, natural yogurt, fermented baked milk, diet cottage cheese, kefir, milk and yogurt.

4. Eggs: you can eat as much of the egg white as you like, one whole egg a day.

Foods that are allowed on carbohydrate days

1. Cereals: rolled oats, millet, barley, buckwheat, rice, wheat and others.

2. Pasta and bread: rye bread and pasta, bread and pasta with bran, maroon from durum wheat.

3. Unsweetened fruits and non-starchy vegetables, herbs.

Mixed days combine foods for protein and carbohydrate days equally.

From fats, a tablespoon of flaxseed or olive oil is allowed.

Where to start the BUCH diet?

The most important weapon in helping to endure dietary restrictions is motivation. Therefore, before starting the diet, try to "measure" yourself as much as possible on all fronts. Weigh yourself, measure the volumes (chest, sides, waist, legs, hips, arms, calves). You can take control photos. This will help you stay on the BUCH.

If you ate more or less correctly before the diet, then immediately start your protein day.

If you have never been an adherent of a balanced diet, then try to limit the intake of unhealthy foods in your diet at least a few days before the diet.

The four-day cycle as the main variant of the BUCH diet

The optimal duration of the nutritional system of protein-carbohydrate alternation is a month. The maximum is up to three months. After this period, the body adapts, and the metabolism is significantly reduced.

The most widespread (and naturally the most convenient) variant of BEH is a cyclical scheme: “two protein days (consumption of three to four grams of protein for each kilogram of weight that you dream of, and the maximum absence of carbohydrates in the diet) - a carbohydrate day (on the contrary, 5 -6 grams of carbohydrates per kilogram of the desired mass, 1 gram of protein per kilogram of body weight is allowed) - mixed day (carbohydrates and proteins are equally divided - about two to three grams per kilogram). After a mixed day, protein comes again and so on in a circle.

The essence of this nutritional model is fat burning due to contrasts in the intake of proteins and carbohydrates. Usually, the body takes energy from consumed fats and carbohydrates, and uses proteins to build and repair various tissues (including muscle). If carbohydrates cease to enter the body, and there is not enough fat, then glycogen reserves in the liver and muscles become an energy resource. When these resources are depleted, the body is forced to melt subcutaneous fat in order to obtain energy. By the end of the second protein day, glycogen stores are depleted, and the body can turn on the "energy-saving" mode, slowing down the metabolism. To prevent this from happening, the menu includes a high carb day and a mixed day. Then the body relaxes and continues to further break down subcutaneous fat.

Dinner must be protein during all 4 days of the cycle. That is, the proteins allowed on a carbohydrate day are supposed to be distributed over the last meals.

On protein days, you should try to cut back on fats and carbohydrates as much as possible. If you "feed" on nuts, cheese, seeds, then losing weight will be less effective.

Fats should be eliminated as much as possible. To maintain the normal functioning of the body, a tablespoon of flaxseed or olive oil is allowed per day.

For an example menu, let's calculate the required amount of macronutrients for a desired weight of 60 kg. For a protein day, 180-240 grams of white is required. On a carbohydrate day, you will need to eat 300-360 grams of carbohydrates and 60 grams of protein. On a mixed day, you can consume 150 grams of protein and carbohydrates.

Sample menu BUCH

Protein day:

Breakfast: low-fat cottage cheese - about 200 grams, black coffee (you can add cloves or cinnamon).

Total: proteins - 44 grams, fats - 1 gram, carbohydrates - about 7 grams.

Second breakfast: an omelet of 4 proteins, baked without oil.

Total: 14.5 grams of protein.

Lunch: baked chicken breast (200 g) + one cucumber (can be salted) with olive oil (a teaspoon).

Total: proteins - 48 grams, fat - about 4 grams, carbohydrates - about 3 grams.

Afternoon snack: baked lean fish (portion 200 grams).

Total: proteins - 40 grams, fat - 4 grams.

Dinner: cottage cheese 0% - up to 200 grams.

Total: proteins - 44 grams, fats - about 1 gram, carbohydrates - about 7 grams.

Carbohydrate day:

breakfast: 25 grams of raisins (1 tablespoon) + 100 grams of oatmeal in water (dry cereal) + 9 grams of honey (one tsp).

Total: proteins - 12 grams, fats - 6 grams, carbohydrates - 91 grams.

Second breakfast: a small banana (about 150 grams).

Total: proteins - 2 grams, carbohydrates - 34.5 grams.

Lunch: potatoes (baked or boiled) with a salad of fresh (sauerkraut) cabbage, potatoes about 400 grams, cabbage - about 200 grams + one spoonful of linseed oil (5 grams).

Total: carbohydrates - 91 grams, proteins - about 13 grams, fats - 5 grams.

Snack - a large apple (about 300 grams).

Total: proteins - 1 gram, carbohydrates - about 34 grams.

Afternoon snack: rye pasta - about 50 grams (dry weight) + a spoonful of linseed oil (5 grams), one apple (average - 200 grams).

Total: proteins - 6 grams, carbohydrates - 48 grams, fats - about 5 grams.

Dinner: 0% cottage cheese (about 200 grams) + two teaspoons of honey (about 18 grams), dried fruit uzvar (naturally without sugar).

Total: proteins - about 36 grams, fat - about 1 gram, carbohydrates - 20.5 grams.

Mixed day:

Breakfast example: oatmeal (boiled in water) - 100 grams (dry cereal), 1.5% milk - about 100 ml, boiled egg.

Total: proteins - 27.5 grams, carbohydrates - 71 grams, fats - 18.5 grams.

Second breakfast: apple (small - 200 grams).

Total: proteins - 1 gram, carbohydrates - about 22 grams.

Lunch: chicken breast (baked) - 200 grams + baked potatoes (200 grams) + salad (cabbage, tomatoes, cucumbers) - up to 200 grams + a spoonful (teaspoon) of linseed oil.

Total: proteins - 55 grams, carbohydrates - 45.5 grams, fats - about 7 grams.

Afternoon snack: omelet of 4 proteins, cooked without oil.

Total: proteins - 14.5 grams.

Dinner: up to 200 grams of baked lean fish + 200 grams of sauerkraut.

Total: proteins - 42 grams, carbohydrates - 11 grams.

As with any diet, the smaller and more frequent meals you eat, the faster your food will go away. excess weight... If you divide your daily food into 5 meals, it will be very good, and if you divide it into 6, even better. Do not under any circumstances follow the non-eating after six nonsense. You should eat protein two hours before bedtime. If you had dinner at 18.00, and went to bed at 24.00, and all this time were sitting without a snack, then the body will sound the alarm and the next day it will begin to sharply store fats and save the existing ones.

The duration of the BUCH diet and how to get out of it correctly

The duration of the diet is up to you. As mentioned above, it should not last more than two to three months. Usually results are visible as early as the end of the first week. Try to focus on volume, not weight. During BUCH, the weight changes all the time: on protein days you lose up to a kilogram of water, and on carbohydrate days, on the contrary, it returns. Losing weight and volume is directly related to how much excess fat you have. If you need to dry out a little, then you can lose 5 kilograms in a month, and if you have something to get rid of, then the same weight can go away in a week.

Many people mistake it for the result of the diet - the result of the end of the first cycle. It is not right. During a four-day cycle, weight and volume change like a cardiogram. On protein days of the cycle, 0.5-1.5 kg is lost, but most of this weight is water. Then, on a carbohydrate day, the water is bound by the carbohydrates entering the body (and 1 gram of carbohydrate retains 4 grams of water), the same thing happens on a mixed day. Therefore, weight usually increases at the end of the cycle, but this is water, not fat. After four cycles (at least three), you can already evaluate the results of the BUCH, whether it works specifically in your case or not.

Getting out of BUCH is easy enough. After the last mixed day, make yourself a “mixed days” week. It's kind of common balanced diet... Then you can gradually start pampering yourself with goodies, but in moderation and not often.

Trainings during BUCH

In order to lose weight faster, exercise about 3 times a week. Try to keep your workouts on a carbohydrate or mixed day. Then you will have enough energy to do them.

The training process with BUCH has its own characteristics. It should be borne in mind that on protein days, carbohydrates and fats practically do not enter the body.

If your workout falls on a carbohydrate or mixed day, then you can work out as usual, you will have enough strength. If you decide to work out on the first protein day, then preference should be given aerobic exercise(after days of carbohydrate loading, you will be full of energy and strength), if the workout fell on the second protein day, then it is better to give preference power loads (Weight Limit, the minimum number of repetitions, mainly up to 5).

The training schedule for a four-day BUCH will be something like this:

The first protein day - the workout will provide the renewal of muscle tissue and a little fat burning, classes according to the usual scheme: 5-10 minutes of cardio, 40 strength, 30 minutes of cardio;

The second protein day - training will help get rid of excess fat and separate muscles, classes: 5 minutes of cardio - about an hour of strength with a maximum weight of 4 sets for 5 repetitions - 20 minutes of cardio;

High-carb day - you will have the strength to work out, you can focus on those exercises that are difficult for you or work on correct technique execution;

A mixed day is a great day for those who are working on beautiful muscle relief: we are doing strength training 4 sets of 10 reps.

Fat burners with BUCH

The best fat burner as with any other diet is sports. A well-organized workout will help you burn fat and tighten muscles.

Also, do not forget about the benefits of clean water. First, the water will help flush out toxins. Secondly, in order to assimilate protein, the body expends a large amount of water. During meals, drink green and herbal teas, on carbohydrate days - fruit compotes and decoctions of dried fruits without sugar. In between meals, suppress hunger with a glass of clean water.

Season your food with all kinds of spices. They will help boost metabolism and alleviate dietary deprivation.

You can use artificial fat burners. For example, L-carnitine. It is advisable to use it on training days, both aerobic and strength. Use 0.5 - 1 gram of this drug half an hour before training (liquid L-carnitine is best).

Other lesser known BUCH schemes

Express version BUCH from Elena Malysheva

This BUCH scheme was invented just for the impatient lovers of express diets. Like all express diets, it carries a potential health threat, but it also helps in short time lose up to 5 kg.

According to Elena Malysheva, the essence of BUCH is as follows. For breakfast it is supposed to eat a boiled egg with a glass of clean water. Then, during the day, it is allowed to eat exclusively chicken (whole chicken, peeled from skin and bones, boiled and consumed throughout the day). Such a mono-protein day. Then a low-carb day. Grate raw carrots, cabbage and beets and season with linseed oil with lemon juice(each vegetable needs to be taken 500 grams, oil - a tablespoon). Eat this salad in equal portions throughout the day. Sitting on such a diet is allowed up to 7-10 days.

What is the essence of BUCH Malysheva?

During a protein day, you burden the body with the digestion of huge amounts of protein. At the same time, fats and carbohydrates are practically not supplied. In order to process such a large amount of protein and support all vital functions, the body expends energy, which it takes from fat reserves. In this case, the blood is highly acidified (this happens when protein is consumed).

On a carbohydrate day, you eat vegetables that have the lowest glycemic index. In the body, there is a calorie deficit again, and a special salad also alkalizes the blood and removes toxins. This alternation of days solves the problem of constipation that can occur when consuming large amounts of protein. You definitely need to drink clean water, as with all types of BUCH.

Classic cycle BUCH Powell

The classic BUCH Powell cycle is a variation of the BUCH developed by Heidi and Chris Powell, the American coach couple. First of all, this diet is ideal for athletes, but it can also be used by people with active lifestyles.

3rd - protein, you can only eat proteins (3-4 grams of protein per 1 kg of the desired weight).

The calorie content should be about 1200 kcal per day, the serving size should be a little 250 ml at a time. It is advisable to eat often and drink plenty of fluids.

In general, all BUCH schemes are easily transferred, and their result is stable.

Video about BUCH schemes:

To bring your body into shape - this desire comprehends every second woman and third man. Many types of diets on the Internet make it possible to choose an option that suits a particular person.

BEACH (protein-carbohydrate alternation) helps to lose overweight without causing harm to the body.

How the diet works

During other methods of losing weight by changing the diet, the body reacts to insufficient intake of carbohydrates and after a while it actively begins to take reserves not from adipose tissue, but from other organs and muscles. Thus, the body is harmed and the diet does not bring desired results.

The BEACH diet is designed so that the body does not experience excessive carbon starvation and does not "conserve" subcutaneous fat stores. The effect of losing weight on a diet is achieved due to the alternation of days of consuming only proteins and carbohydrates.

A ready-made menu for a few days in advance will save you unnecessary hassle

In order not to have problems with calculating calories and grams of food that must be eaten during a diet, it is better to draw up a BUCH menu for every day for several weeks in advance. This way you can purchase food in advance and plan the time for cooking. The menu will help you measure your strength and endurance.

How to make a menu for every day

The diet with this diet is quite limited, but at the same time as close as possible to proper nutrition. Such the diet can be followed for several months without harm to health... You can repeat the courses several times throughout the year.

The alternation of days can have different patterns.:

• 2: 1: 1 (protein / carbohydrate / mixed),
• 5: 2: 1 (protein / carbohydrate / mixed),
• 2: 2: 2 (protein / carbohydrate / mixed).

During protein periods, the consumption of carbohydrates is reduced to a minimum. It is allowed to eat boiled chicken, fish, eggs and low-fat dairy products.

Most Suitable Yogurt - Homemade

In the carbohydrate period, proteins are almost completely removed from the menu. You can eat porridge on the water. Coarsely ground bread, fruits and vegetables are used.

Mixed days provide an opportunity to expand the diet with a protein and carbohydrate content and relax at the same time. But do not forget that, nevertheless, the diet continues and it is necessary to calculate the calories of the food consumed further.

The BUCH menu for every day should be no more than 1200 Kcal per day for people whose work is not related to physical activity. The second category of workers can increase the daily calorie intake to 1500-1600.

Foods during the protein period of the diet

To correctly determine the name and quantity of products, you need to take into account the basic rule of this type of diet.

The amount of protein required in this cycle is not more than 3-4 g per 1 kg of weight.

Allowable List of Foods in the Protein Period	Protein amount, g \ 100 g of product
chicken breast	28.8
Turkey	20.3
beef	24.8
eggs	13.5
low-fat cottage cheese	17
beef liver	16.2
halibut	18
shrimps	18

All meat dishes should be boiled.

Boiled chicken breast is a healthy and tasty dish

Based on this table, you can calculate the products for one protein period. For example, the weight of losing weight is 80 kg, then 3 grams are eaten per day. × 80 kg = 240 gr. squirrel. This figure is used to calculate the daily diet of basic foods.

Products during the carbohydrate period of the diet

During this period of the diet, the body is replenished with carbohydrates and additional energy. On days like this you need to actively play sports to improve metabolism... To compose a BUCH menu for every day in the carbohydrate period, you should also adhere to the rules.

Consumption of carbohydrates per day in the amount of 5-6 g per 1 kg of body weight.

Allowed foods on carbohydrate days	Amount of carbohydrates, g / 100 g of food
oatmeal on the water	63.8
pearl barley	72.1
boiled expensive pasta	68.9
rice porrige	74.9
bananas	23.4
apricots	11.2
fresh carrots	8.2
stewed beans	22.0
boiled beets	10

Thus, the calculation of the amount of consumed products is carried out according to the data in the table. For example, the weight of losing weight is 80 kg then 5 gr × 80 = 400 gr. carbohydrates per day are consumed on a carbohydrate day.

What to eat on mixed days

Such days are considered a break from strict adherence to two periods. At this time, you can relax and give the body a rest. Calorie content these days can be 1500-2000 Kcal.

During such periods, carbohydrates should be 2 g, and proteins should be 2-3 g per 1 kg of weight losing weight.

Find out more about carbohydrates and the foods they contain,

On these days, the menu should contain equal amounts of carbohydrates and proteins. Greens and low-fat dairy products are allowed in larger quantities.

In the morning, you can add 1 tsp to porridge. honey for the body to obtain glucose.

Porridge with honey - great start of the day

Do not forget that mixed days are also a period of diet and you cannot relax too much. Sweet tooths should not gorge themselves on their favorite sweets, otherwise the effect of such a diet will not be.

Benefits of the BEACH diet

Butch menu for every day is financially affordable and does not require a lot of cooking time. It is as close as possible to the rules proper nutrition... The body does not experience constant hunger and stress.

Losing weight people do not complain of depression or nervousness.

The energy from the foods consumed is enough to lead a normal life and not change your work schedule.

The body does not get used to food restrictions and metabolism does not slow down, unlike other types of diets. This type of weight loss can be used without much difficulty for up to 2-3 months.... Then it can be repeated as needed for 10-20 days.

Butch diet helps to get rid of subcutaneous fat from the first days of use, and does not only remove water from the body. This system helps to cleanse the intestines and leaves the skin on the face smooth and healthy. Acne and pimples are reduced in number or disappear altogether.

The results of the diet are visible to the naked eye

Correct way out from this diet will be able to keep the pounds in place and not increase them after losing weight.

Contraindications

It is forbidden to use this method of losing weight under the age of 18. In childhood, the body rapidly grows and develops, and any abstinence in food is harmful to health and growth in the future.

You can not use the BUCH menu for every day for pregnant women and during the period of breastfeeding

The lack of certain substances will be transmitted by the deficiency to their own baby.

No need to experiment for people with serious illnesses:

• kidney;
• oncological diseases;
• exacerbation of chronic inflammation.

During colds, you do not need to start "sitting" on a diet - the body needs strength to fight viruses.

Approximate menu for 4 days

To make it easier to imagine the diet, you can make a BUCH menu approximate for every day.

1 - protein:

• Breakfast: boiled eggs (2 pcs.) With 200 g of chicken, no broth, green tea;
• Lunch: stewed vegetables 150 g with boiled fish 200 g;
• Dinner: steamed fish 250 g and a glass of yogurt or kefir below 1% fat.

Boiled snacks are allowed chicken fillet in the calculation of grams that do not reach the daily protein intake (calculated by weight).

Diet according to the BUCH menu for every day

2 - protein:

• Breakfast: vegetable salad with olive oil and 1 egg omelet, sugarless tea or still water;
• Lunch: beef 150 g with stewed vegetables 150 g;
• Afternoon snack: low-fat cottage cheese 200 g;
• Dinner: 200 g chicken and 200 ml of fermented baked milk.

As on the first day, small snacks are allowed.

3 - carbohydrate:

• Breakfast: oatmeal porridge on water and a banana, coffee with milk;
• Lunch: rice porridge with stewed vegetables in tomato sauce (only 250 g);
• Afternoon snack: fruit 200 g and low fat yogurt 100 g;
• Dinner: vegetable salad with olive oil 200 g and fermented baked milk.

Snacks with small pieces of fruit are allowed.

4 - mixed:

• Breakfast: cereals or any porridge on water with fruit - 200 g;
• Lunch: boiled meat 200 g with rice 100 g;
• Afternoon snack: low fat yogurt or fruit 150 g;
• Dinner: 0-1% cottage cheese 150 g and shrimp 100 g with herbs.

Snacks are allowed with dried fruits.

Dried fruits - great alternative sweets

When eating according to the compiled menu for every day, remember about the obligatory use of water without gases.

It is important to drink at least 2 liters throughout the day, in small sips.

This rule will help speed up your metabolism and make it possible to burn fat at a fast pace.

This diet in the early days will make it possible to lose up to 2 kg. Then the rate may decrease to 900 g per week, but will be systematic. Eating properly will prevent weight gain after completion..

Eating the BEACH diet is easy, even for people with weak willpower. The first few days, you can slightly expand the diet with familiar products for a smooth adaptation of the body.

Diet BUCH. How to start? Products, measurements, diet duration. Video tips:

Do you want to know how to lose 5 kg in a week with the BUCH diet? Watch in the video:

Diet BUCH: features and an approximate menu for every day. It's that simple! More details in the video review:

The main goal of a protein-carbohydrate alternation (BUC) diet is to burn fat while maximizing muscle retention. This diet is often used by athletes for drying, although it was not originally intended for them. The protein-carbohydrate alternation diet is based on changing the amount of carbohydrates for effective weight loss and consuming the right amount of protein to maintain muscle.

Diet scheme protein-carbohydrate alternation

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

How protein-carbohydrate alternation works

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

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

Pros and cons of protein-carbohydrate alternation

The undoubted advantage of this diet is that it is not hungry. It "spins up" the metabolism, allowing you to quickly lose weight. Even with a reduced calorie intake, the body cannot adapt to it for a long time - after all, you are constantly changing the composition of food. The body burns fats and does not touch muscle mass, on the contrary, when physical activity muscle mass is growing. Protein-carbohydrate alternation does not cause discomfort and does not provoke stress. You can make your own menu of protein-carbohydrate alternation according to calorie content, selection of foods, frequency of meals, you can even form your own cycles - for example, a 6-day cycle of 2 days in each phase, cycle 2 after 1 and others.

As a disadvantage of the diet, it can be called insignificant in comparison with classic diets the rate of weight loss, the risk of gastrointestinal disorders and stomach diseases (especially with increased acidity) due to the large amount of protein. Also, according to reviews of protein-carbohydrate alternation, it can be difficult to calculate the consumption of proteins and fats during any day of the cycle (for example, if you ate in a cafe or bought food in a village shop, you will have to figure out their composition "by eye"). However, according to reviews of protein-carbohydrate alternation, with accurate calculations, the diet yields fairly good results.

Protein-carbohydrate alternation menu

Below is a sample protein-carbohydrate alternation menu that you can use as a starting point.

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

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

Carbohydrate day:

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

Moderate day:

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

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

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

The effectiveness of protein-carbohydrate alternation

This diet should not be followed for more than 1 month, if necessary, you can repeat it after 1-1.5 months. With strict adherence to the instructions, according to reviews of protein-carbohydrate alternation, the diet really works - in kilograms, the weight goes away, maybe not as quickly as you expected, but the fat mass is replaced by muscle. Therefore, the loss of volume and the appearance of a beautiful muscle relief guaranteed to you.

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

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V 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 protein and carbohydrate content.

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

Action 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 and even more depletion. This is how she does it.

1. Only fat is burned, but not muscle mass. Thanks to this, stretch marks are not formed, the skin remains elastic, the body acquires beautiful reliefs.
2. During protein days, the body spends fat stores, thereby contributing to 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 particular daily food, as there is an alternation of carbohydrates and proteins and their mixing.

A lot of positive moments, among which the main one is that the body does not experience stress and does not suffer from a lack of nutrients. So the process of losing weight as part of a protein-carbohydrate diet proceeds 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 physician James Hunter caused bewilderment among his colleagues. How can you lose weight by eating carbohydrate foods that are so high in calories? And only years later, his program was recognized as effective.

Contraindications

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

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

Moments of separate nutrition, when the diet involves the separate use of proteins and carbohydrates, require the body to work harder. All systems have to participate in it, and if they are in a state of illness, this can lead to poor health and subsequent treatment, and not 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.

Allowed 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 meat;
• chicken, skinless turkey;
• legumes: lentils, beans, chickpeas;
• egg white;
• nuts.

Carbohydrates

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

Prohibited products:

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

When composing a menu of a carbohydrate-protein diet, always keep these lists in front of you so that you do not inadvertently eat a slice of cake on a carbohydrate day, considering it for ordinary baked goods, when these are fats on which the ban lies. You also need to know the scheme - how exactly the days of separate and mixed meals alternate.

It is interesting! The protein-carbohydrate diet has gained particular popularity among athletes for whom it is so important to keep their muscles in good shape.

Basic principles

The main principle of this diet is the alternation of protein and carbohydrate days, that is, it resembles the principle of separate nutrition, if it were not for 1 mixed day. In addition to this point, in this method of losing weight there are several more nuances, the knowledge of which will allow you to achieve better results.

1. Diet scheme: 1 day mixed (proteins + carbohydrates), 2 and 3 days are protein, 4 days - pure carbohydrate.
2. Engage in any kind of sports, as carbohydrates will give the body the energy it needs. Physical exercises speed up the metabolic process and help the body digest faster the huge amount of protein that it receives.
3. Servings: for breakfast - 150 gr, for lunch and dinner - 200 gr. Drinks - a glass (250 ml).
4. On carbohydrate days, all dishes should preferably be eaten with bread.
5. Sugar in the protein diet should be absent.
6. You can add dishes, but only slightly.
7. You cannot fry food: stew vegetables, meat, fish, bake, boil or steam.
8. Drink plenty of clean water.
9. Walk more outdoors.
10. Eat at the same time.
11. Sleep at least 8 hours a day.

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

Cryptography. A protein-carbohydrate diet in many sources is listed as BUCH, which stands for protein-carbohydrate alternation.

Exiting the diet

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

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

1. On the first day after a protein-carbohydrate diet for lunch, eat 100 grams of fatty fried fish.
2. On the second day, increase this portion to 150 grams, season the salad with olive oil for dinner.
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 some wine.
6. Return to normal diet in a week.

But returning to your usual diet, keep it balanced. Products should be in moderation and complement each other. This is the only way to save 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 the exclusion of only fats from the menu, which will be replenished by the body from its own reserves, it can be quite long. But for a long-term fasting, you need excellent health and a thorough knowledge of all the nuances of this method of losing weight.

• A diet of just 4 days is good for an emergency drop of 1–2 kg.
• A hunger strike for a week is the best option.
• Protein-carbohydrate alternation for 10 days will give good results in the end.
• The 14-day diet allows salads to be seasoned 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, season salads with butter.

The protein-carbohydrate diet is so competently built and balanced in terms of nutrition that people sit on it for 2 months. True, nutritionists do not recommend longer: after such a long fasting, it is imperative to take a break for 1-2 months.

Sample menu

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

First day (mixed)

• In the morning: cottage cheese with the addition of dried fruits, coffee with cream.
• Second breakfast: apple, green or yellow.
• For lunch: lentil and chicken stew.
• For an afternoon snack: tea with jam.
• For dinner: curry.

Second day (protein)

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

Third day (protein)

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

Fourth day (pure carbohydrate)

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

Fifth day (mixed)

• In the morning: curd casserole with honey, tea with jam.
• Second breakfast: banana.
• For lunch: fish and shrimp soup.
• For an afternoon snack: yogurt.
• For dinner: protein-carbohydrate salad.

Sixth day (protein)

• In the morning: 2 boiled proteins, unsweetened herbal tea.
• Second breakfast: 2 tangerines.
• For lunch: oriental egg soup with pink salmon.
• For an afternoon snack: curdled milk.
• For dinner: turkey and vegetable kebabs.

Seventh day (protein)

• In the morning: shrimp, unsweetened coffee with milk.
• Second breakfast: pomelo.
• For lunch: protein okroshka.
• For an 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.
• For 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. When compiling, the following table will help, which clearly shows how to fill protein and carbohydrate days as part of such a diet.

This is just an approximate menu of a protein-carbohydrate diet, which can be guided by when drawing up your own diet for weight loss.

Recipes

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

Salads

Recipe number 1. Protein egg salad

Ingredients:

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

Preparation:

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

Recipe number 2. Carbohydrate honey and cabbage salad

Ingredients:

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

Preparation:

1. Chop the cabbage.
2. Grind it until juice is released.
3. Add all other components.

Recipe number 3. Protein-carbohydrate salad

Ingredients:

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

Preparation:

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

First courses (soups)

Recipe number 1. Protein soup with spinach

Ingredients:

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

Preparation:

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

Recipe number 2. Carbohydrate potato sour cream soup

Ingredients:

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

Preparation:

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

Recipe number 3. For a mixed day. Lentil and chicken stew.

Ingredients:

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

Preparation:

1. Boil the fillet.
2. Put lentils into the broth.
3. Add shredded vegetables after 10 minutes.
4. After 20 minutes - chicken, cut into strips.

Second courses

Recipe number 1. Protein chicken nuggets.

Ingredients:

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

Preparation:

1. Make nuggets from fillets. Beat off with a hammer.
2. Beat eggs, mix with flour and seasonings.
3. Roll the breaded nuggets.
4. Bake in the oven until tender.

Recipe number 2. Carbohydrate food. Vareniki.

Ingredients:

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

Preparation:

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

Recipe number 3. Mixed food. 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 carrots.
5. Stew carrots and beef until half cooked.
6. Add everything else to them. To fill with water. Put out.

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

results

A protein-carbohydrate diet for weight loss gives good results, but only if it is designed for a short period of 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 be kept at the same level.

Are you afraid of diets because they drain the 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 to lose weight, the stomach will normalize, the body will be embossed and beautiful. Be sure to try this technique out for at least 4 days to make sure it really works.