Protein-carbohydrate alternation (PCA). What it is?

Protein-carbohydrate alternation (BUCH): description of the diet, permitted and prohibited foods

Content:

1. What is protein-carbohydrate alternation
2. How does protein-carbohydrate cycling work?
3. BUCH diet rules
4. Contraindications
5. Authorized Products
6. Table of permitted products
7. Fully or partially limited products
8. Table of prohibited products
9. Sample menu BUCH
10. Protein day
11. Carbohydrate day
12. Mixed day
13. Duration of the BUTCH diet and how to get out of it correctly
14. Training during BUCH

Protein-carbohydrate alternation is a special diet that is in demand among athletes and even professional bodybuilders. This diet eliminates only the fat layer without affecting the muscles. As a result, a person loses weight, but maintains a beautiful relief on the body.

Pros and cons of the carbohydrate method

Most strict crash diets cause stress to the body. The exclusion of vitamins and minerals from the menu affects the appearance. Typically, aggressive methods lead to the return of lost pounds.

A carbohydrate diet constantly feeds the body's cells with energy. Proteins are not completely excluded from it. Playing sports will not be difficult. By eating small portions of food, the functioning of the stomach is maintained. Allowed products contain all the necessary substances for proper brain function.

A carbohydrate diet has many benefits:

• makes it possible to lose 3-10 kg in 2 weeks;
• does not reduce performance;
• variety and availability of products;
• improves overall well-being;
• without harm to health.

The only drawback of the diet is the presence of contraindications. The carbohydrate program is considered low calorie. This method of losing weight should not be used by people with chronic pathologies.

In the case of a strict version of the carbohydrate diet, it is quite difficult to tolerate a fasting day. Also, during the first 3-4 days it is difficult for the body to adapt to the new regime. The diet has no side effects as such. Rarely does it cause increased fatigue. Some people find it difficult to adjust to a new regime psychologically.

What is protein-carbohydrate alternation

The BUTCH diet was originally created for athletes. It allowed bodybuilders to lose weight and build muscle mass. The presence of large amounts of protein and carbohydrates in the diet helped increase endurance and make training more effective. Now this diet is popular not only among athletes. It is used by ordinary women and men who want to lose weight and not lose muscle mass.

The main principle of the diet is the alternation of protein and protein foods. This diet has its own characteristics:

• complete and satisfying meals with no hunger strikes;
• safe weight loss without stress for the body;
• weight loss occurs due to fat burning, not muscle loss;
• the menu is made up of simple, inexpensive products;
• allows you to improve metabolism;
• goes well with physical activity.

Products for a low-carbohydrate diet

When using such a diet, it is important to monitor the carbohydrate content of the food you eat.

Remember - the proportion of carbohydrates in the diet should not exceed 250 grams per day, so the composition of each dish is of great importance. When planning your menu, use a table indicating the carbohydrate content of foods. The table should be dominated by eggs, poultry, meat (beef, pork), fish, cheese and cottage cheese. Add salads and soups made from vegetables and herbs to the menu. For dessert, you can treat yourself to berries and citrus fruits. Flour products are allowed only in the form of rye bread.

If you want to get results from your diet, limit or remove from your diet pasta, potatoes, cereals, honey, sugar, jam, fatty yoghurts and curds, all alcoholic drinks, seeds and nuts, and sweet fruits. If you reduce carbohydrate consumption to a minimum, the body rebuilds its work, appetite decreases and normal performance returns.

How does protein-carbohydrate cycling work?

The BUTCH diet is one of the most effective. It is aimed at improving metabolism and reducing the amount of fat consumed, which leads to weight gain.

On protein days, the body does not receive carbohydrates, so energy is drawn from fat deposits. The muscles do not suffer, are not destroyed and cannot be changed. Increases endurance and physical strength. Carbohydrate days are designed to replenish lost energy. As a result of this alternation, mental abilities do not decrease and general well-being does not deteriorate.

Unlike many diets, BUCH allows the consumption of a large number of foods. You don't have to starve or give up your favorite foods. But the main condition for losing weight on this diet is endurance and motivation. It is required to follow the rules of alternation and completely avoid prohibited foods in order to lose up to 5 kg in a week.

Recommendations and benefits of a carbohydrate diet for weight loss

For maximum results, you should adhere to the following rules:

• Eating at least 6 times a day,
• One serving should be about 100 grams,
• The volume of liquid consumed is about 150 ml at a time,
• Dinner should be no later than 19:00
• Allowed drinks: tea (not very strong), sparkling water.

The carbohydrate diet has advantages, but there are no disadvantages. The advantages of the diet are:

• Fast and safe weight loss,
• Improvement in general condition,
• Improved mood
• Cleansing the body of harmful substances.
• Variety of recipes.

It is important! The diet is prohibited for people who suffer from diseases of the gastrointestinal tract, as well as stones in the liver and kidneys.

BUCH diet rules

To lose weight with protein-carbohydrate alternation, you must adhere to the following rules:

• The duration of the diet ranges from 7 to 28 days. It is not recommended to adhere to the BUCH power system for a longer period of time.
• Physical activity is required during the diet. Otherwise, protein will begin to be deposited on the stomach and waist.
• Avoid spices that increase appetite and cause fluid retention in the body. Ideally, you should stop adding salt to your dishes, but if that doesn’t work, then at least limit the amount of salt you consume.
• Don't eat foods containing sugar. This also applies to packaged juices. But freshly squeezed juices are possible.
• Food must be prepared by boiling, stewing, baking or steaming. Fried and smoked foods are completely excluded.
• Drink at least 1.5 liters of water per day. If you lead an active lifestyle, your body requires 2.5 liters of fluid per day.

The classic diagram of the BUCH system looks like this:

• 2 days of protein;
• 1 day carbohydrate;
• 1 day mixed;
• repetition of the course.

But you can cancel the mixed day, alternating 2 days of protein and the same amount of carbohydrates.

Strict diet - weekly menu

This diet is more strict. There is no room for chocolate, sweets or sweet drinks on this menu. This means that the results will be more significant and faster.

So, this course is designed for one week. For any day, a small list of foods has been compiled in advance, which should be divided into 6 meals. Please note that no food is allowed after 19:00.

1st day:

• half a liter of low-fat kefir;
• 400 g baked potatoes (without adding salt, oil, sauces, etc.).

Day 2:

• half a liter of low-fat kefir;
• 400 g low-fat grain cottage cheese.

3rd day:

• half a liter of low-fat kefir;
• 400 grams of any fruit, with the exception of grapes and bananas.

4th day

• half a liter of low-fat kefir;
• 400 g boiled chicken

5 day

• half a liter of low-fat kefir;
• 400 grams of any fruit, with the exception of grapes and bananas.

Day 6

• one and a half liters of mineral water without gas.

Day 7

• half a liter of low-fat kefir;
• 400 grams of any fruit, with the exception of grapes and bananas.

Since this diet option is very strict, in no case should you increase the duration of this diet.

Contraindications

Using protein-carbohydrate alternation for weight loss is prohibited if you have chronic diseases of the following organs:

• of cardio-vascular system;
• stomach and pancreas;
• kidney;
• liver.

You should not experiment with your own health during pregnancy and lactation.

The BUTCH diet is also not recommended for people with severe obesity. The reason is that with a lot of weight, a radical change in eating habits is required. And the diet is designed only for 1 month, during which you can lose a maximum of 15 kg. Obese people need a special diet.

Contraindications for a carbohydrate diet

The carbohydrate diet is not suitable for all people and has its contraindications.

There are patients with permanent or temporary diseases, during which it is forbidden to limit oneself in food:

• viral, bacterial infections that weaken the immune system and the entire body;
• exhaustion of the body due to constant use of different types of diets, severe food restrictions;
• serious pathologies of the cardiovascular system (heart failure, recovery from a heart attack, thromboembolic disease);
• severe pathologies of the respiratory system (pulmonary failure, bronchitis, pneumonia);
• serious liver diseases (hepatitis, fatty degeneration, cirrhosis);
• the presence of a malignant neoplasm in any part of the body;
• mental disorders (depression, schizophrenia, psychosis);
• neurological disorders (neuritis, neurosis, epilepsy, Parkinson's disease);
• metabolic disorders (hypoglycemia);
• severe hormonal imbalance (thyroiditis);
• inflammatory conditions of the pancreas in the acute stage.

If the patient has 1 of the above diseases, it is better to consult a doctor about the use of the diet. If your health improves, it can be used in the absence of permanent contraindications.

Authorized Products

Protein-carbohydrate alternation involves three stages:

• Protein. These days you need to consume 3-4 grams of protein per kilogram of weight (desired). Fats and fiber are strictly limited - no more than 10% of the total food volume.
• Carbohydrate. During this period, prepare meals from carbohydrate products at the rate of 6 grams of carbohydrates per kilogram of desired weight. Protein is allowed, but not more than 1 gram per kilogram of weight.
• Mixed. Consume 3 grams of protein and carbohydrates for every kilogram of weight.

On the BUCH system it is allowed to consume meat products, cereals, vegetables and fruits.

Table of permitted products

What foods can you eat with protein-carbohydrate alternation:

On mixed days, breakfast and lunch should consist of carbohydrates; in the afternoon, gradually switch to proteins. This will help prepare you for the upcoming protein load.

Recipes

To prepare meals for a protein day, you should use the following products:

• Boiled egg - no more than 2 pieces,
• Boiled lean meat,
• Low-fat boiled or steamed fish,
• Cheese,
• cucumbers,
• Nuts,
• Low-fat dairy products,
• Tea, coffee (milk allowed).

For carbohydrate days, it is better to prepare dishes from such products as:

• Buckwheat, rice or pearl barley porridge,
• Muesli,
• Vegetable salads (with oil dressing),
• Whole grain bread,
• Apples (preferably green).

Fully or partially limited products

To lose weight using the BEACH system, you will have to give up fast food, sweets and flour products. Despite the need to consume carbohydrate foods, preference is given to slow carbohydrates, for the digestion of which the body spends a lot of energy. But sugar and all sweets are fast carbohydrates, which cause weight gain and an increase in blood glucose levels. For this reason, they are strictly prohibited.

All fatty foods are also prohibited. If you cook chicken, be sure to remove the skin. When purchasing meat, choose lean varieties.

Dairy products are allowed on the diet, but only low-fat or low-fat (no more than 4%). This rule applies to cheeses, milk, kefir, and yogurt.

Table of prohibited products

Which products can be consumed in limited quantities and which ones will have to be completely abandoned:

For a pregnant woman

The carbohydrate diet is good because it is balanced, therefore it is suitable for feeding expectant mothers and does not cause harm to the fetus developing in the womb.

The carbohydrate diet menu for weight loss for every day for pregnant women should not be strict. An approximate menu for the day in the table.

Diet for weight gain

A high-carbohydrate diet is suitable not only for reducing, but also for moderately increasing body weight. It is used for exhaustion of the body associated with hormonal imbalances and functional pathologies of the digestive tract.

Fats, proteins and carbohydrates should be taken in a ratio of 15:30:55. Moreover, carbohydrate foods should predominate in the first half of the day, and protein foods should predominate in the afternoon. You should stick to the diet for 3-4 weeks.

For muscle building

A carbohydrate diet is useful not only for those losing weight, but also for people involved in sports. To dry, carbohydrate foods are consumed before lunch, and protein foods after. And if you have a thin physique and want to gain muscle mass, it is recommended to combine fast and slow carbohydrates in your diet. You should stick to this diet for about a month.

Menu option for the day in the table.

For diabetes

Diabetics are prescribed a low-carbohydrate therapeutic diet - table No. 9 according to Pevzner at normal weight. For obesity, table No. 9a is used.

The amount of carbohydrates in the diet should be 3.5 g per 1 kg of the patient’s body weight. The energy value of the menu should be at the level of 2500 kcal. Simple carbohydrates are removed from the diet, while the daily intake of proteins (90-100 g) and fats (70-80 g) remains standard for an adult.

Salt should be consumed in limited quantities (up to 10 g per day). The basis of the diet consists of lean meat, seafood, whole grain products, cottage cheese, vegetables, herbs, and fruits.

If the patient is obese, then the daily calorie intake is reduced to 1700 kcal.

Protein-carbohydrate alternation

This means alternating consumption of protein and carbohydrate foods. Mixed days are also included. On protein days, fat deposits burn faster; on carbohydrate days, the weight loss process slows down, but this is normal. The advantage of this method of nutrition is the burning of fat deposits without sagging skin. If you combine diet with physical training, you can lose 6-8 kg in 2 weeks.

The principle of alternating protein and carbohydrate parts of the diet:

• first day – mixed diet;
• 2nd and 3rd – protein;
• 4th – carbohydrate.

And repeat this until the end of the diet, which can be followed for up to 40 days.

Carbohydrate-fat diet

The basis is fats and carbohydrates. But not just any. Use products containing slow carbohydrates and unsaturated fatty acids. This combination provides a feeling of satiety for a long time, fills the body with energy, and does not provoke weight gain.

The diet can be practiced for a long time. In a few months, up to 20 kg of fat deposits are burned. The menu is based on meat, eggs, dairy products of any fat content, pasta and flour products, and vegetables. Products containing a high percentage of fiber are excluded from the diet. To eat smaller portions, you need to speed up the onset of satiety, and for this you need to eat slowly, chewing each piece well.

Low carbohydrate diet

This includes the Hollywood diet, created by Dr. Atkins, and the famous Kremlin diet. The principle of nutrition is the exclusion of high-carbohydrate foods. The proportion of BJU is 30:40:30. You can practice the diet for a long time, several months.

The diet is dominated by protein foods, so this diet is not recommended for people with diseases of the kidneys and digestive organs. The basis of the menu is lean meat and fish, vegetables, fresh herbs. The consumption of pasta, cereals, fruits, potatoes, and alcoholic beverages is excluded (only dry wines are allowed).

Sample menu BUCH

Based on the list of permitted products, you can create a menu for weight loss. You should have 3 full meals and 2-3 snacks. Be sure to take into account the calorie content - for women it should not exceed 1200 kcal per day, for men - 1400 kcal. With an active lifestyle, an increase in this indicator is allowed.

As a snack you can eat:

• nuts;
• vegetables and fruits (unsweetened);
• kefir and natural yogurt;
• hard cheeses.

You can prepare yourself light vegetable or fruit salads with natural dressing. And be sure to follow the drinking regime. The first intake of liquid should be in the morning, 30 minutes before breakfast. During the day - 1 hour after meals and half an hour before meals.

Protein day

On protein days, you can cook your favorite dishes from meat, eggs or cottage cheese. The choice of food seems limited, but in reality you won't go hungry.

A sample menu on the first protein day looks like this:

• Breakfast - boiled egg, vegetable salad with flaxseed oil, green tea.
• Second breakfast – cottage cheese with cinnamon.
• Lunch – steamed fish with zucchini.
• Afternoon snack – nuts.
• Dinner – boiled chicken breast with lettuce.
• Late dinner - kefir.

Second protein day:

• Breakfast – natural yogurt.
• Second breakfast – 2 egg omelet, tea.
• Lunch – chicken breast broth with bread or crackers.
• Afternoon snack – fermented baked milk.
• Dinner – stewed fish with vegetables.
• Late dinner - salad of vegetables and boiled beef, seasoned with natural yogurt.

Carbohydrate day

On carbohydrate days, the diet is more varied. The main thing is to completely eliminate fats. A small amount of protein is allowed - this can be a glass of kefir, a piece of chicken breast or 1 egg.

An approximate menu for the first carbohydrate day looks like this:

• Breakfast - oatmeal on water with fruit, tea.
• Second breakfast – banana.
• Lunch – boiled macaroni and cheese.
• Afternoon snack – apple.
• Dinner – rice with vegetables.
• Late dinner – vegetable juice.

Second carbohydrate day:

• Breakfast – buckwheat porridge.
• Second breakfast – fruit smoothie.
• Lunch – brown rice with chicken.
• Afternoon snack – banana.
• Dinner – vegetable salad with vegetable oil.
• Late dinner - any fruit.

Mixed day

On mixed days you need to eat protein and carbohydrate foods. Again, cut out fats and sugar. A sample menu looks like this:

• Breakfast – oatmeal on water with honey, green tea.
• Second breakfast – a glass of kefir.
• Lunch – veal with rice.
• Afternoon snack – salad of vegetables and cheese.
• Dinner – steamed fish with buckwheat porridge.
• Late dinner - a glass of milk.

Light diet: 2-week menu

A light diet with foods rich in carbohydrates usually lasts two weeks, in the first half the body loses weight intensively, followed by recovery and consolidation of the results.

The first day menu could be like this:

• 8:00 oatmeal on water;
• 10:00 low-fat kefir;
• 12:00 cottage cheese with apples and banana;
• 14:00 oatmeal with any fruit;
• 17:00 vegetables with butter;
• 19:00 yogurt

During this period, you can lose up to 3 kg of excess weight without much effort; physical exercise will contribute to progress and consolidate the result.

For the second half of the diet, you should adhere to the following rules:

1. For breakfast - buckwheat with water, kefir.
2. Fruits are suitable for a snack.
3. The first lunch consists of a vegetable salad and a piece of rye bread.
4. For the second lunch, you can cook chicken breast with stewed vegetables.
5. Afternoon snack: banana milkshake.
6. For dinner - rice with stewed mushrooms.

Duration of the BUTCH diet and how to get out of it correctly

The duration of the diet ranges from 7 to 28 days. During this time you can lose weight:

• in 7 days – up to 5 kg;
• in 10 days – up to 7 kg;
• in 14 days – up to 10 kg;
• in 28 days – up to 15 kg.

The result directly depends on the weight. The higher it is, the more active the reduction in body weight. At the same time, the BCH system allows you to achieve your physiological weight, and not lose more weight than normal, as during hunger strikes.

To maintain the results, you need to exit the diet correctly. For the last week, change the system daily (protein, carbohydrate, mixed period and again). Then begin to gradually introduce foods from your usual table. Add 1-2 new dishes to your diet every day, including fats. And only a month after completing the diet you can return to your usual diet.

Principles and rules of diet

Dietary diet involves the use of food based on slowly digestible carbohydrates. The main part of the menu is products rich in fiber and pectin fibers. Such food contains few calories, cleanses the digestive tract of harmful accumulations, at the same time perfectly saturates, and relieves hunger for a long time. Complex carbohydrates are the main source of energy for the body; with their help, you can lose weight while continuing to eat a nutritious and varied diet.

The main principle of the carbohydrate diet is the exclusion of simple, quickly broken down carbohydrates from the diet. After all, they are the ones who provoke the accumulation of fatty deposits.

A carbohydrate diet is also called a mathematical diet, because when following it you have to carefully calculate calorie content and portion sizes. Also, an adult should drink about 1.5 liters of water per day to improve metabolism.

On average, a carbohydrate diet is followed for 2 weeks. The first week there is intense burning of extra pounds. The second week is the period of consolidation of the achieved results.

Basic rules of dietary nutrition:

1. The basis of the diet is the principle of fractional consumption of food. You need to sit at the dinner table 5-6 times a day. Portions should be small.
2. Dinner should be no later than 7 pm.
3. In the first week, the serving size for one dose should not be more than 100 g. In the second week, the serving is increased to 200 g.
4. The food is not fried, but baked in the oven, stewed, or cooked in a double boiler.

The exit from the carbohydrate diet should be slow. In the first weeks, only low-calorie dishes are included in the menu. Do not eat fatty foods and sweets. Relaxations are being introduced gradually. Add honey, dried fruits and other natural sweets.

Training during BUCH

An important condition for losing weight using the BEACH system is regular training. Continue to exercise if you lead an active lifestyle. If you haven’t been interested in training before, then it’s time to start.

Choose the sport at your discretion. This could be daily aerobics, running, yoga. The more intense the load, the more beautiful the body will be after completing the diet. The main thing is not to overdo it, especially if your body is not prepared for sports. Take a break by exercising no more than 3 times a week.

The BUTCH system is a great way to lose weight. It is suitable for athletes and people leading a sedentary lifestyle. But you will have to give up fats and sweet foods in order to lose 8 or more kilograms in a month.

Low Carb Diet Recipes

Stuffed cabbage rolls are lazy.

Ingredients: white cabbage – 200 g; chicken fillet – 700 g; salt.

Chop the white cabbage and pour boiling water over it for five minutes. Prepare minced chicken fillet, lightly salt it. Remove the cabbage from the water, combine with the minced meat, and with wet hands form cutlets similar to cabbage rolls. Lightly fry them on both sides, add water and simmer for 20 minutes until cooked.

Chicken stuffed with mushrooms

. Ingredients: chicken – 1.2 kg; champignons – 350 g; onion – 100 g; garlic – 10 g; vegetable oil – 3 tbsp. l., salt.

Chop and fry the onion and champignons in a frying pan, add salt and simmer lightly. Stuff the chicken with a mixture of onions and mushrooms and sew it up with thread. Crush the garlic and mix with salt. Place the chicken coated with the garlic mixture in a baking bag and place in the oven for an hour and a half.

Nut cookies.

Ingredients: hazelnuts – 75 g; almonds – 75 g; egg whites – 5 pieces; sweetener – 15 tablets; salt and lemon juice.

Roast the nuts and grind them in a coffee grinder. Beat egg whites and sweetener with salt and lemon juice. Gently mix nuts and whites. Spoon the mixture onto a baking sheet. Bake for one hour at 150°C.

Multilayer herring salad

. Ingredients: lightly salted herring (fillet) – 100 g; onion – 25 g; mayonnaise – 90 g; green apple – 100 g; hard cheese – 50 g; boiled egg – 1 piece.

Finely chop all ingredients and place on a plate in layers in the following sequence: herring, onion, mayonnaise, apple, mayonnaise, cheese, mayonnaise, egg.

Chicken cabbage soup.

Ingredients: chicken fillet – 300 g, water – 1.5 l, onion – 50 g, carrots – 100 g, cabbage – 200 g, tomatoes – two pieces, herbs and salt.

Boil chicken broth, remove it from the pan and chop it finely. Grate the carrots, chop the onions, fry them a little, and simmer with chopped tomatoes. Season the broth with the vegetable mixture, add shredded cabbage and chicken fillet. Cook until done, season with herbs at the end.

Meat stew with vegetables.

Ingredients: pork – 400 g, onion – 70 g, garlic – 10 g, carrots – 50 g, white cabbage – 650 g, mayonnaise – 40 g, water – 0.5 l, salt, pepper, dried herbs.

Cut the meat into pieces, onion into half rings, carrots into cubes, and garlic into slices. Place everything on a deep baking sheet, lightly salt and pour over mayonnaise diluted with water. Place the baking sheet in the preheated oven for ten minutes. Add shredded cabbage to the meat. Pour out the rest of the water, mix everything and cook in the oven for another 40 minutes.