A detailed description of the principles and recipes of the butch diet - a menu with alternating protein and carbohydrate days for a month. Power system called butch

The main advantage of protein-carbohydrate alternation is that it is quite easy to tolerate. In addition, this type of nutrition is suitable for all body types: ectomorph, endomorph, mesomorph. Surely you have heard such concepts as “skinny fat”, “overweight” or “body quality”. Despite the fact that the meanings of the phrases are diametrically different, nevertheless, their essence is the same - a reflection of the condition of the skin and body.

Butch diet: what is “skinny fat” and where does it come from?

Hurray, your type is ectomorphic, you can eat whatever you want and almost never gain weight. Great! Many people dream of this, but not everyone has access to such luxury. However, ectomorphs face a completely different threat - skinny fat!

Characteristic features of skinny fat:

weak skin turgor;
sagging and wrinkled skin;
lack of muscle mass.

There are several reasons leading to this condition. First of all, nutrition. Most often, skinny fats are those who abuse fast food, love sweets, alcohol, and tobacco. Ectomorphs will not acquire significant excess weight due to the fact that they abuse fast food, but it is worth remembering that a skinny cow is not synonymous with a quivering doe, and therefore, having a saggy and flabby body is just as bad and unattractive as having satisfying folds in obesity . The butch diet is an excellent choice and solution to the problem. If you combine sports with everything, you will very soon get an elastic and toned body.

Mesomorphs have responsive muscles and naturally high levels of skin turgor. But with a sedentary lifestyle and excessive consumption of sweets, they can also gain weight. The BEACH diet will allow you to quickly and effectively solve issues related to nutrition and excess weight. Well, for the endomorphic type, this diet is a real panacea! After all, the diet not only allows you to save muscle mass, but also successfully gets rid of fat deposits and excess water.

BUTCH diet: detailed description and basics

What is protein-carbohydrate alternation? This is a cyclical type of nutrition, implying alternation of stages. Days when predominantly proteins are used in the diet are replaced by mixed days, and then by carbohydrate days. This allows you to maximize and increase your metabolism, as well as burn fat. Most often they adhere to a four-day cycle, but it is best to choose the regime for yourself. It could be 1x1, 2x2, 3x3, etc. it all depends on personal comfort, and the result in any case will not take long to arrive.

Butch diet: calculation of BJU with protein-carbohydrate alternation

So, as we have already found out, the first days are protein days. During this period of time, we exclude carbohydrates and eat only protein foods. Your diet should be based on 2.5-4 grams of protein per kilogram of your weight. At the same time, the amount of carbohydrates should not exceed 0.5 grams per kilogram. Fats - only those found in meat; you should also include fish oil and flaxseed oil in your diet (a teaspoon per day). This will be enough to prevent your skin and hair from drying out and deteriorating.

After protein days comes a series of high-carbohydrate days. And if there were two days of protein, then there will also be two carbohydrate days. During this period, the menu on the BUTCH diet becomes more varied. And on the first day you should eat a maximum of carbohydrates - 4-6 grams per kilogram. It is important to note that we are talking about complex, slow carbohydrates. During the period of the BEACH diet, it is best to exclude fast carbohydrates. Protein intake should be reduced to 1 gram per kilogram of body.

Slow carbohydrates are foods with a low glycemic index: cabbage, cucumbers, asparagus, peppers, onions, buckwheat, oatmeal, lentils, wild rice, Iceberg lettuce, arugula, lettuce. Vegetables and grains should form the basis of your diet on carbohydrate day. You can also use half a grapefruit for breakfast. It also has a low glycemic index and is rich in vitamin C, B1, B2, A and many other beneficial substances.

The final day of the cycle is a mixed day. Consumption of proteins and carbohydrates is approximately the same, with a slight bias towards protein. You should have about 2 grams of carbohydrates, as well as 2.5 grams of protein for every kilogram of weight.

Products for the BUC diet

During protein-carbohydrate alternation, you should use proteins and carbohydrates with a low glycemic index - slow carbohydrates.

Proteins: poultry, rabbit, any baked, boiled or stewed fish, veal, beef, seafood, low-fat dairy products, egg white (no more than 2 yolks per day).

Carbohydrates: lentils, al dente pasta, buckwheat, bran, basmati rice, Chinese noodles, asparagus, zucchini, peppers, rhubarb, soybeans, avacado, lettuce, iceberg lettuce, cauliflower, eggplant, mushrooms, artichoke, onion , celery, fresh raspberries, lingonberries, blueberries, blackberries, apricots, plums, cherries, orange, grapefruit, cashews, almonds. All of these foods have a GI of less than 50.

Butch diet: menu for the week

To make it clearer, let’s look at the diet for a week. This option is an example; you can choose the set of products that appeals to you personally. He can be anything. The main thing is to follow two rules: stay within the BJU range for each stage, as well as small, frequent meals.

Example of meals for five times on a butch diet

Interval – every 3 hours:

1st dose: 1 tbsp. bran (7 gr.) and 200 gr. cottage cheese (0%).
2nd meal: asparagus salad (200 g) with leeks (20 g) and a teaspoon of olive oil. Chicken breast 200 gr.
3rd method: stewed hake fillet (200 g) with a slice of lemon and parsley.
Cottage cheese "Tofu" 100 gr.
4th meal: seafood 200 gr.
5th reception: omelet from 1 egg and 100 gr. milk + squid meat 200 gr.

This diet will give you 1200 calories, of which 200 grams. (80%) protein, 30 g. (13%) fat, 12 g. (7%) carbohydrates. This calorie corridor is conditional; the weight of food for each meal must be calculated independently, based on weight, age, gender and physical activity. Don’t forget that excessively reducing calories leads to slower weight loss. During the week, you can vary the foods, leaving only bran unchanged for breakfast and pure protein for dinner. It is very important to consume bran - it is a source of fiber, which will stabilize the gastrointestinal tract and you can avoid the main problem of protein diets - constipation.

Depending on your initial weight, you can be on a protein-carbohydrate alternation for up to 3 months. But at the same time, it is very important to consume 2 liters of clean water, vitamins and fish oil, since such a diet is not balanced, and excess protein puts a strain on the kidneys. With the help of water and vitamins, you will replenish the deficiency of missing elements and relieve the kidneys a little by flushing them. In addition, the habit of drinking a lot of water will have a beneficial effect on the condition of the skin and nutritional needs. It would be wise to plan your diet ahead of time. During the diet, your weight will fluctuate: for example, during protein days you will lose from 1 to 3 kg of weight, but during carbohydrate days from 0.5 to 2 kg will return. This is not due to the fact that you suddenly gained weight again, the fact is that carbohydrates bind water, and during protein days, all the water simply leaves the body tissues. On average, your weight should decrease from 0.5 to 1 kg. in Week. If it’s more, you’ve reduced the BPJU of your diet too much and this is fraught with exhaustion, placebo, stretch marks and sagging skin, as well as breakdowns, which always replace strict diets.

Advantages of creating a menu for a month during a BEACH diet

Many people who go on a diet perceive it as a forced, temporary measure and do not particularly care about the variety of the menu, thereby making a fatal mistake. After all, in fact, there are very few people who can eat steamed chicken breasts, briquettes of low-fat cottage cheese, half-raw fresh vegetables and liters of green tea every day. It is precisely because of monotony and monotony that breakdowns most often occur, because there are so many delicious things in the world! If your weight is above normal and you have to go on a diet for a long time, then first of all you need to create a menu, thinking through the types of dishes by day and week. Be sure to make sure that you have at least 5 options for preparing chicken fillet and fish for the month. In addition, try to use a variety of fish - hake, trout, salmon, mackerel, cod, pollock, carp, river species. There are expensive options, and there are budget ones, but the more varied your menu is, the greater the chance that you will be able to stay on the BUTCH diet without breakdowns. For example, instead of fish, you can occasionally make yourself egg-squid salads with onions. It's tasty, inexpensive and very rich in protein. If you have a grill, then a great addition would be fish on a bed of vegetables or lightly pounded chicken breast in egg and bran batter. However, all these dishes can also be prepared in a slow cooker, oven or in a frying pan.

Cottage cheese briquettes become a real delicacy if you spend a little time. Half a banana, 150 gr. cottage cheese and 100 gr. skim milk into a blender - and now you have a delicious and sweet cocktail. For those with a sweet tooth who are very worried about indulgence in sweets, there is also a solution - stevia. It is a natural sugar substitute that can be used. Well, those who consume synthetic sugars can afford a lot of everything they love: 11% cocoa + skim milk powder and liquid sweetener - a tasty and dietary treat for a carbohydrate breakfast. In addition, you can make cheesecakes, casseroles and many other tasty and healthy things with berries and fruits on carbohydrate days. Remember: the more varied your diet, the easier it will be to follow the BUTCH diet.

The Butch Diet: How to Stay Motivated Along the Way

Any diet, especially a long one, is a rather grueling and complex process. It is impossible to overcome the entire path with positivity and confidence in your plans. Every person has difficult days, disappointments and difficulties. To avoid them, you should periodically receive “doping” in the form of self-motivation. There are several tools for motivation:

Own results.

Take control measurements of your chest, waist, abdomen, hips, arms and legs. Also check your weight at the beginning of the diet. Even if you are not immediately able to notice visual changes, a tape measure and a scale will help you notice changes in your body and figure. Well, after a couple of weeks, you will be able to see how your body has transformed in the mirror.

Motivational videos and articles.

Various video clips will allow you not to break down and make sure that you are on the right path. Everything that is done is correct, and a beautiful figure awaits you, you just need to try. After all, everything good and outstanding comes from work and diligence. Remember your studies, work, personal life, the birth of children - all this required effort and effort. Some things are more, some things are less, but still. By observing the results of other members of the BUTCH diet community, you will be able to see that you are not alone at all. And friendly conversation and support is what you need!

Before and after photos of the Butch diet

The second month becomes a particularly difficult stage for many participants. Usually, in the fifth week, weight loss slows down somewhat, many people experience a “placebo” effect and the BEACH diet ceases to seem so convenient and effective. During this period of time, it is very important not to break down and not give up on the process, because so much has already been done. In addition, frequent changes in diet will not have a very positive effect on the overall health of the body. A great way to cheer up is to look at photos of participants in the BUTCH diet. There are a lot of photographs of girls and men on the Internet who demonstrate their results and do not hide their success. Such pictures will be a great motivation on the path to success.

A competent approach and strict adherence to the plan will allow you to quickly achieve outstanding results. But, it is important not only to adhere to a diet of protein-carbohydrate alternation, but also to exercise regularly. Even if sport is an alien and hateful activity for you, it is worth working hard and identifying something that can give you pleasure. Of course, the gym, group fitness classes, various types of wrestling are quite effective tools for burning calories, but if you don’t like these areas, then you can always find something that suits you:

Dancing.

This is an excellent cardio exercise that allows you not only to work out all muscle groups, but also to develop plasticity, a sense of rhythm, and balance.

Walking

Walking in the fresh air also has a beneficial effect on the body. Walk at least 4 km. per day, and you will very soon notice how much better your complexion has become, how your body has become toned and your muscles have become stronger.

Running is the most effective and resource-intensive training mode. An hour of intense running can burn up to 1000 calories. Running also strengthens the cardiovascular system, leg muscles and restores tone to body tissues.

Swimming.

Water sports are practically a panacea. It is especially suitable for those who are losing weight on the BUTCH diet from a very large weight. The fact is that swimming has a beneficial effect on skin turgor, restores its elasticity, firmness and tightens it well. In addition, it is an excellent aerobic exercise and a means to restore posture.

Charging at home.

If sports are not easy for you, then a little exercise for 20-30 minutes will help you. The calorie consumption will be small, but you will be able to strengthen your muscles and tighten your skin over time. The main thing is regularity and correct execution of all exercises. And if you want an additional effect from the diet, then keep your pulse in the fat burning zone. To find out your individual zone, you need to subtract your age from 220. The result will be your heart rate. The permissible deviation is 10 positions in one direction or another.

Today, a sporty and fit body is in fashion. Anyone can bring their figure into line with modern beauty standards. You just need to introduce active and regular sports into your life, as well as improve your diet.

Today, many nutritional systems have been developed that are aimed at getting rid of excess kilograms, burning fat deposits, and building muscle relief.

The BEACH diet is rightfully considered one of the most popular and effective. This article is dedicated to her. We have collected detailed information about this diet plan, its positive and negative sides, and its advantages in comparison with other modern diets.

From this material you will learn how to correctly switch to protein-carbohydrate alternation, what menu to follow, and how to achieve maximum results without harm to your health. In other words, we will try to tell everything about the intricacies of BEACH.

Main characteristics of BUCH

BEACH involves a diet aimed at burning fat mass. This is the so-called “drying”, only in a slightly lighter form.

Initially, professional athletes followed this diet, but today, when everyone dreams of having a beautiful body, this diet has gained wide popularity.

Many were impressed by the results that BUCH provides, as well as the relative simplicity and accessibility of this diet. It is believed that eating according to this system allows you to quickly and without unnecessary difficulties get rid of unwanted kilograms.

Indeed, protein-carbohydrate alternation helps burn fat by summer. Its peculiarity is that the main effect is on subcutaneous fat.

It gradually disappears, body volume decreases, but muscle mass remains the same or increases with proper training.

In winter and spring, when fresh, tasty vegetables and fruits are available in a limited variety, it is especially easy to adhere to BUC, since this diet does not require a large amount of vegetables or fruits. On protein days, they are completely excluded from the diet.

BUCH and other power systems: comparative analysis

Comparing protein-carbohydrate alternation and other types of nutrition, we can name several key distinctive features of BEACH:

This eating pattern is unlike traditional diets. His diet is designed in such a way that the body does not experience a serious deficiency in any substances necessary for it. The BUCH diet is as close to a balanced diet as possible.
If you strictly follow the BCH and observe the cycles, the body will receive sufficient quantities of both proteins and carbohydrates. This will allow you to get rid of extra pounds without putting your body under serious stress.
Another important feature of BUCH is that a person who adheres to this food system does not suffer from hunger. On the contrary, he may experience a serious decrease in appetite.
Protein-carbohydrate alternation involves eating accessible and simple foods. You won’t have to spend a lot of money on purchasing expensive ingredients, and you will also do without spending many hours preparing complex dishes according to special recipes.
The BUTCH diet, the menu of which allows you not to suffer from hunger, does not slow down metabolic processes in the body, unlike all other types of diets. On the contrary, with regular exercise, it will be easy for you to maintain a high metabolic rate. In this case, the number of training sessions should reach several times a week. In addition, BEACH is an excellent remedy against the “plateau effect,” which is characterized by a lack of weight loss even when following a strict diet.
For those who are actively involved in sports, such a diet allows you to feel cheerful and provides strength for new sports achievements;
You can use BUCH for up to two months and it is completely safe for your health. This option is suitable for those who cannot withstand strict short-term diets.
BUTCH is aimed at real weight loss, and not at fluid loss. If you follow the principles of such nutrition, subcutaneous fat is burned and body volumes are noticeably reduced. The process of losing weight begins from the first day of switching to a new diet. And when using many express diets, the body loses only water.
One of the ways to cleanse the body is the BUTCH diet. Reviews about this nutrition system indicate that the absorption of nutrients occurs better, the condition of the skin improves, the complexion becomes more even and healthy, inflammation goes away, and the feeling of heaviness disappears.
BUTCH is one of the ways to switch to a healthy balanced diet forever. It will help you take the first steps towards eating more often, but in moderation. You will be able to control your portions and eat exactly what your body needs. The restrictions of BEACH are quite mild, and you can quickly get used to them.
This nutrition system involves regular carbohydrate days, as well as “break days”, when you can eat both proteins and carbohydrates together. All this provides psychological comfort on a diet. Your health remains excellent and your mood remains sunny. When starting BUCH, do not be afraid of loss of strength, depression, or psychological difficulties. All this usually accompanies extreme diets, but BUTCH is not one of them.
Another significant advantage of protein-carbohydrate alternation is that the lost weight does not return after completing the diet. Of course, this only applies to those cases where both the diet and the exit from it were carried out in strict accordance with the established rules.

Disadvantages of BEACH

Despite the huge number of positive aspects, this type of nutrition also has its disadvantages.

Among the most significant are:

BUCH, as a rule, we provide slow weight loss. You won’t be able to lose significant weight in a week using BEACH. Is it possible that Malysheva’s BUCH can give the desired result if you need to quickly get in shape. All systems of protein-carbohydrate alternation are aimed at systematic, stable and long-term elimination of unwanted kilograms.
In this diet has its limitations. Therefore, those who have problems with the pancreas, kidneys and liver should definitely not get carried away with it.
I must say that BUTCH not suitable for those who are overweight. For such people, in order to get in shape, they first need to create a calorie deficit in order to get rid of obviously excess fat mass. And only after this you can switch to BEACH in order to finally “dry out” and bring the forms to perfection. If a person weighing 100 kg eats 400 grams every day. meat, then a dangerous load will be placed on his kidneys. Therefore, it is not worthwhile to suddenly switch to BUCH with such a mass. In order to find out whether this diet is right for you or not, you need to calculate how much of your weight is fat. If it is ¼ or less, then you can safely start eating according to the BUCH system.
Some discomfort may occur on protein days. Lack of carbohydrates leads to loss of strength and lack of energy. Dealing with this phenomenon is quite simple. You must strictly adhere to the established number of protein days. Usually there are no more than three of them in a row.
Another drawback - no fruits and vegetables on protein days. For some people this is a serious problem. But that’s the nature of the diet.

BUTCH diet: detailed description

So, as we have already said, BEAM consists of alternating days with protein nutrition and days with carbohydrate nutrition.

On protein days you can eat:

Meat: chicken, duck, lamb, goose, rabbit, pheasant, lean pork, turkey, beef;
Seafood: squid, trout, octopus, salmon, mussels, salmon, lobster, tuna, shrimp, pink salmon, halibut, cod, hake, flounder;
Dairy products: curdled milk, low-fat cheese, milk, unflavored yogurt, kefir, fermented baked milk, low-fat cottage cheese;
Eggs. Protein - in unlimited quantities, yolk - no more than one per day.

Groats: oatmeal, millet, buckwheat, rice;
Bread and pasta: gray bread, durum wheat pasta, bran pasta;
Fruits low sugar, low starch vegetables, greens.

On mixed days, the diet is made up of foods from protein and carbohydrate days in equal parts.

According to the diet plan, the body can obtain fats only from vegetable oil. To do this, drink a large spoon of olive or flaxseed oil.

How to start BUTCH?

In order to survive on any diet, you need to firmly know why you are doing it. Look critically at yourself in the mirror, take measurements of all parameters, think about how they correspond to your ideals.

It is also important to believe that the desired result is truly achievable. The main thing is to set clear, realistic goals.

Monitor your progress towards your goal by regularly repeating measurements or comparing the result with your initial state.

This will help you stay motivated and stick to a diet that actually helps you become thinner and more attractive.

If you have always tried to adhere to the principles of rational nutrition, then you can start BEACH with a protein day without prior preparation.

If your usual diet cannot be called healthy, then it will be quite difficult for you to immediately maintain a strict protein day.

Basic version of BUCH, four-day cycle

Professionals believe that it is optimal to adhere to BCH for a month. The longest period is three months.

If you follow such a diet longer, the body will simply adapt to the new conditions, and weight loss will stop, and the metabolism will slow down significantly.

Most often, BCH is used in the form of cycles of four days: two - protein, one - carbohydrate, one - mixed. In this case, the amount of protein is calculated based on 3-4 grams per kilogram of desired weight.

Carbohydrates on protein days should be limited as much as possible. On a carbohydrate day, the amount of carbohydrates is calculated as 5-6 grams per kilogram of desired weight.

On a mixed day, proteins and carbohydrates are consumed in equal quantities. After this, the cycle repeats again with a protein day.

Weight loss with BCH occurs as a result of fat burning while limiting either carbohydrates or proteins. With a normal diet, our body gets energy from fats and carbohydrates that come with food.

Proteins are used for tissue reproduction and restoration. BUCH involves limiting carbohydrates and fats. Accordingly, the body draws strength from glycogen stores stored in the liver and muscles.

After this reserve runs out, the body begins to consume subcutaneous fat. Typically, glycogen stores are depleted on the second protein day.

In this situation, it is important not to overexpose the body to proteins, otherwise it may go into austerity mode and the metabolism will seriously slow down. To avoid this situation, on the third day you need to give up proteins and saturate your body with carbohydrates.

The fourth mixed day is preparation for the start of the next cycle, starting with a protein day. On such a diet, the body calmly continues its work of breaking down subcutaneous fat, without falling into a slow metabolism mode.

Regardless of the day of your cycle, you should always have protein for dinner. On a carbohydrate day, all acceptable proteins can be eaten for dinner. On protein days, you should strive to minimize fats and carbohydrates in your diet.

You should avoid snacking on nuts, cheeses, and seeds. These foods are rich in fat and can negate all the efforts and effect of BUTCH.

But you can’t completely give up fats. You need to replenish them with a large spoon of olive or flaxseed oil per day.

We bring to your attention an example of calculating the required amount of substances. Let's say you want to lose weight to 60 kg.

Then on a protein day you will need 180-240 grams. protein, and in carbohydrate – 300-360 g. carbohydrates + 60 gr. squirrel. For a mixed day you will need 150 grams. carbohydrates and proteins.

BUTCH diet: menu with recipes

It will start from the first day of the cycle and the first protein day.

For breakfast, the ideal choice would be low-fat cottage cheese (200 g). It goes well with black coffee with spices. It turns out that in your first meal you will receive 44 grams. proteins, 1 gr. fat, 7 gr. carbohydrates.

For second breakfast, make yourself a four-egg omelette. Do not use oil when frying. This portion will be 14.5 grams. squirrel.

You can have lunch with breast meat (200 grams) and cucumber salad, olive oil (small spoon) and a small amount of salt. It turns out that you will eat 48 grams for lunch. protein, 4 gr. fat, 3 gr. carbohydrates.

For an afternoon snack, you can bake low-fat fish (200 g). This will be 40 gr. proteins and 4 gr. fat

For a modest dinner of 200 gr. low-fat cottage cheese will be 44 grams. proteins, 1 gr. fat, 7 gr. carbohydrates.

This is what your protein day might look like. Products can be replaced with any from the permitted list proposed above.

Menu for carbohydrate day

In the morning, cook oatmeal in 100 grams of water. dry cereal. Add one small spoon of honey and one tablespoon of raisins to it. The result is a nutritious, healthy and tasty breakfast, from which you will get 12 grams. protein, 91 gr. carbohydrates, 6 gr. fat

You can have a snack before lunch with a banana (150 g). It will provide you with 34.5 grams. carbohydrates, 2 gr. proteins.

For lunch, bake or boil potatoes (400 gr.) and prepare cabbage salad (200 gr.) with flaxseed oil (one small spoon). You can use fresh or sauerkraut. As a result, you will get 91 grams for lunch. carbohydrates, 13 gr. proteins, 5 gr. fat

You can have an after-dinner snack with an apple (300 grams), which contains 34 grams. carbohydrates, 1 gr. squirrel.

For an afternoon snack, eat rye pasta (50 grams dry), seasoned with flaxseed oil (one small spoon) and an apple (200 grams). This will be 48 g. carbohydrates, 6 gr. proteins, 5 gr. fat

Even on a carbohydrate-rich day, it’s worth having protein foods for dinner. Low-fat cottage cheese (200 gr.), mixed with honey (two small spoons), and compote of dried apricots, raisins, prunes without sugar are suitable. As a result, you will consume 20.5 grams for dinner. carbohydrates, 36 gr. protein, 1 gr. fat

Diet for a mixed day

You can have breakfast with oatmeal (100 grams of cereal) in water, half a glass of milk, 1.5% fat, and a boiled egg. This serving contains 71 g. carbohydrates, 27.5 g. protein, 18.5 g. fat

Before lunch, have a snack with an apple (200 g). You will receive 22 gr. carbohydrates and 1 gr. squirrel.

For lunch, bake breast (200 gr.) and potatoes (200 gr.). And also prepare a vegetable salad - cabbage, cucumbers, tomatoes (200 g), seasoned with one small spoon of flaxseed oil. This portion contains 55 g. protein, 45.5 g. carbohydrates, 7 gr. fat

For an afternoon snack, make yourself a four-egg omelette. Fry without oil. It contains 14.5 g. squirrel.

For dinner, baked fish without fat (200 g) with sauerkraut (200 g), which will be 42 g, is suitable. protein and 11 gr. carbohydrates.

While observing BUCH, it is worth remembering that portions should be smaller than usual, and the breaks between meals should be shorter. The less and more often you eat, the easier and faster you will lose weight.

During the day you should eat at least five times, and even better - six. You should eat your last meal a couple of hours before going to bed. The “no eating after six” rule only works for those who fall asleep at 8 pm.

Long breaks in eating force the body to switch to an energy-saving mode of operation and reduce the rate of metabolic processes, which will negatively affect weight loss.

How long should you stick to the BUTCH diet and how to get out of it?

Each person chooses a comfortable and necessary diet time for himself. The optimal period for observing the principles of BCH is a month. The maximum recommended period is three months.

The first effect is noticeable after just seven days of following the principles of nutrition. At the same time, it is important to measure volumes, not weight, since subcutaneous fat is burned, and muscles can be built up, so the volume will go away, and the weight will remain the same or even increase.

Weight is unstable during BUCH. Protein days stimulate fluid loss, so after them you may notice a weight loss of a kilogram or more. But on carbon days, the fluid balance in the body is restored and the weight stabilizes.

The reduction in body volume and weight is determined by the initial parameters. If there is a lot of excess fat, then in the first weeks it will be lost actively, noticeably, and very effectively.

You can lose up to five kilograms in a week. But if there are few fat deposits and you just want to dry out, then the same five kilograms can go away within a month.

Some believe that the entire result of BEACH is determined by the effect that is achieved in one cycle, that is, in a couple of protein days, one carbohydrate and one mixed. But this is absolutely not the right approach.

Weight fluctuates both during these four days of one cycle and from cycle to cycle. Every protein day is an opportunity to say goodbye to 0.5-1.5 kg. But it's mostly liquid.

On carbohydrate days, the amount of fluid in the body is restored, the same process continues on a mixed day. Therefore, by the fourth day of the cycle, you can see an even higher number on the scale, but it only reflects the fluid that has entered the body, and not new fat.

Therefore, it would be rational to first evaluate the effect of BCH only after three or four cycles. During this time, the body will have to respond to the changes, and you will be able to understand whether this diet works for you personally or not.

As for completing the BUTCH diet, there is nothing special or complicated about it. You should stop on a mixed day, and then stick to a mixed diet for another week.

This will help you establish a regular, balanced diet that you can stick to consistently. After a week, you can periodically eat something sweet, floury, fried, but in moderation.

BUTCH and sports

To effectively lose weight while following the BEACH diet, you need to train at least three times a week. It is advisable that classes be conducted on carbohydrate or mixed days.

Carbohydrates will provide energy for exercise, and physical activity will prevent them from being stored as fat.

The main specificity of training when eating according to the BEACH system is that on protein days the body experiences a deficiency of carbohydrates and fats.

On carbohydrate and mixed days, you need to train as usual, since the body will be saturated with energy from carbohydrate foods. Aerobic exercise is suitable for the first protein day, and strength training for the second.

An approximate training schedule for a four-day BCH cycle may look like this:

The first day is protein. The first 5-10 minutes are cardio, 40 minutes of strength training, 30 minutes of cardio. Such a program will promote muscle renewal and fat burning in small quantities.
The second day is protein. The first 5 minutes are cardio, an hour of strength training, 20 minutes of cardio. This workout does an excellent job of reducing body fat and allowing you to build muscle definition.
The third day is carbohydrate. This day is favorable for serious, long and thoughtful training. Dedicate it to practicing the most difficult exercises or honing your technique.
Day four – mixed. Well suited for the formation of muscle relief. Dedicate it to strength training.

What fat burners should I use for BUT?

One thing is certain: the best fat burner is sports. A well-chosen training program is the key to successful and effective weight loss and creating a beautiful, toned body.

But water plays a vital role in proper nutrition and weight loss. It promotes the removal of harmful substances and stimulates the absorption of protein. Therefore, on a diet you need to drink more.

The best thing is clean water or green tea. On carbohydrate and mixed days, you can cook a decoction of prunes, dried apricots, and raisins. If you suddenly feel really hungry, a glass of plain water will help you overcome the feeling of hunger.

Seasonings and spices are good helpers when losing weight. Firstly, they will turn even boring foods into a delicious and delicious dish. And secondly, spices help speed up metabolism.

Some people prefer to use specially designed fat burners. On training days you can use.

Finding effective diets for weight loss is a favorite pastime of all housewives. However, the approach in the spirit of “what should I eat to lose weight” does not always justify itself. Moreover, many advertised diets are dangerous to health.

Often things reach the point of absurdity when home-grown “nutritionists” take the principle of sports nutrition with “vigorous” modifications and pass it off as a complete and extremely effective weight loss system. This is exactly the fate that befell the BUTCH diet, which was not originally intended for the general public.

What is BUCH?

Before describing the principles of nutrition, the dangers and benefits of this method, we will answer the question, what is BEAM?

The abbreviation BUC stands for protein-carbohydrate alternation. This is not even a diet, but a way of eating based on the basic principles of rational calorie consumption and calculating BZH using periodization. If you add the word “diet” to this, you get a substitution of concepts. When people talk about the BUT diet, they mean an extremely small part of the principle of periodization of nutrition, which is not effective enough compared to the general principles. In addition, the main task of alternation is not in losing weight, but in drying.

So, protein-carbohydrate alternation is as follows:

A calorie deficit is created by completely eliminating carbohydrates on certain days.
By cutting out carbohydrates, the body depletes glycogen reserves.
In the next 2-5 days, the body, which has not had time to rebuild itself, uses adipose tissue as the main fuel.
To avoid catabolism and muscle tissue breakdown, it is recommended to consume increased amounts of protein on carbohydrate-free days.
On the 3-6th day, a “carbohydrate load” occurs, which deceives the body, not putting it into “economy mode”.

Important: To deplete glycogen stores, you will have to exercise at high intensity, otherwise periodization will lead to nothing. Without critical loads, the body will reduce glycogen consumption and begin to break down muscle tissue, which will not lead to the weight loss you wanted!

In words everything is simple. In fact, even experienced athletes consider protein-carbohydrate alternation one of the most stringent nutritional plans. It requires the use of scales, eating according to the clock and incredible willpower.

Note: Unlike classical diets, problems begin with individual nutritional adjustments, since under periodization conditions this can take longer than the diet itself.

Before using BEAM you need to learn:

Calculate the number of kilocalories consumed on training and non-training days.
Calculate the calorie content of food.
Skillfully determine the glycemic index and carbohydrate load.
Understand what “green carbohydrates” and “fiber” are.
Adjust nutrition in accordance with the current state of the body.
Determine the period of digestion of various types of proteins.

If you are in periodization mode for a long time, you will have to stock up on T3 hormones and digestive enzymes to avoid the development of a pre-diabetic state. Additionally, you need to have a budget to support your body on no-carb days.

As can be seen from the basic tenets of nutrition, protein-carbohydrate alternation is not intended for people who do not exercise. In other words, for housewives with low physical activity, periodization will be ineffective - rather, on the contrary, it will lead to even greater weight gain.

Main advantages

We hope readers have already understood that BUTCH is not just another diet for weight loss. Now let's figure out why this principle of nutrition has gone beyond bodybuilding and has become popular not only among athletes, but also among ordinary citizens.

Protein-carbohydrate alternation is really effective when done correctly. There are many reasons for its popularity:

No feeling unwell during drying.
High rate of weight loss during periods of no carbohydrates.
Minimization of catabolic processes.
There are no metabolic disorders. After a diet, if exited correctly, there is no rebound effect.
Maximum preservation of muscle mass while losing body fat.

If the principles of alternation were not so difficult to implement, this approach to nutrition could be called ideal.

Does this diet have any disadvantages?

Periodization in nutrition was originally developed for bodybuilders in preparation for performances.

All of its disadvantages follow from this, because of which it has not found widespread use even among athletes:

High level of difficulty. Even if you follow all the principles, you will have to adjust your diet. This will require several cutting cycles to determine the optimal ratio of days/calories/protein/carbohydrates.
Inability to use on an ongoing basis. The principle of alternation is to shock the body and deceive it. However, after 30 days of such exhaustion, a chronic lack of glycogen, which is usually not restored in full during the loading days, will lead to a slowdown in metabolism and, accordingly, to leveling out the results.
The principle of the pendulum. In fact, periodization means that a person loses weight for two days and gains one day. If you give in on a busy day or make a mistake in periodization, instead of a minus you will see a solid plus on the scales.

Despite its effectiveness, this is a potentially unhealthy diet.

While following the BUCH, the following problems are possible:

decreased productive function of the thyroid gland;
dangerous increase in load on the gastrointestinal tract;
constipation;
sudden mood changes;
development of gastritis, pancreatitis and other gastrointestinal diseases;
general weakening of the body at the end of the cycle;
decrease in speed and strength indicators;
increased likelihood of developing diabetes;
development of kidney failure and other kidney problems;
change in the ratio of digestive enzymes.

And this is not a complete list of unpleasant and harmful changes in the body during long or incorrect alternation.

Protein-carbohydrate alternation is contraindicated:

with vitamin deficiency;
predisposition to gastritis and duodenal ulcer;
lack of digestive enzymes;
lactation;
renal failure;
lack of physical activity;
weak heart;
impaired metabolism;
predisposition to diabetes;
during menstruation.

You cannot practice such nutrition during the period of growth and development of the body (that is, up to 23 years).

Despite all these side effects, the diet continues to be promoted quite aggressively by various “dietology experts.”

How to eat properly?

How to correctly create a protein-carbohydrate alternation?

To do this you need to do several things:

Calculate the number of kilocalories consumed separately for training and non-training days. Already at this stage many people have problems. The main one is that only by knowing the kilocalorie consumption on training days can you correctly calculate the load. Standard numbers (1200-1500 kcal) will not work.
Calculate your own net weight (without body fat).
Next, based on net weight, calculate the required amount of proteins.
On protein days there are no carbohydrates at all; the only exception can be made for carbohydrates contained along with fiber in green vegetables (up to 50 g of carbohydrates).
On fasting days, you should not greatly exceed your calorie intake. It is enough to restore the glycogen reserve that was depleted during the first day of training. Those. calorie content should not exceed 110% of that spent on the first training day.
Some of the caloric deficit on no-carb days can be offset by using small amounts of omega 6 fats.

Proteins are calculated as follows:
3 hectares of complex proteins (whey + casein + missing amino acids) per kilogram of net weight on a training day;
2 hectares of complex protein on a non-training day;
1 g of protein per kilogram of body per day of carbohydrates.

Let's consider an approximate calculation of calorie content, which you need to focus on when preparing your diet.

Eligible Products

Let's find out what you can eat while following the protein-carbohydrate alternation.

Protein

Protein sources are complex. 60% casein protein should provide a long-lasting feeling of fullness. Another 30% comes from complete “egg/meat” protein, which supplies the body with all the necessary amino acids. The remainder is milk/whey protein.

What is allowed:

skim cheese;
whey, milk, kefir.
lean steamed meat, fish, or boiled chicken breast.

What is prohibited:

fried meat;
fat meat;
egg yolk;
full fat milk;
sour cream.

Carbohydrates

Sources of carbohydrates – exclusively. On loading days, small amounts of fructose are allowed.

What you can eat:

green vegetables (onion, celery, cucumber, etc.);
porridges with a low glycemic index - oatmeal, buckwheat, rice;
whole grain bread with bran (in extremely low quantities);
fiber-rich foods.

What not to do:

soda;
products containing sugar;
corn porridge;
starchy foods (potatoes, Jerusalem artichoke);
carbohydrates with a high glycemic index (baked goods, pastries, bread);
muesli - due to the presence of cereals with a high glycemic index.

Fats

As for fats, if desired, salads can be seasoned with olive oil. Fish oil is allowed. These are all sources of Omega 3. Anything else is not recommended.

Calculation example

A 92 kg man with a body fat percentage of 18%, actively involved in sports 3 times a week. The average kilocalorie consumption on training days is 3000-3500. On non-training days 2000-2500. Net weight – 75 kg.

Based on this, on a carbohydrate-free day its calorie content will be calculated as:

75*3 – 225 g protein – 924 kcal.
30-50 g of green carbohydrates (less if possible) – 123 kcal.

The total calorie intake is 1140 kcal on a carbohydrate-free day. The total kilocalorie deficit is about 2000 kcal per training day. Standard cycle BUCH – 4/1.

On the day of loading, his meals should be:

75 g protein – 308 kcal.
5-10 g omega 6 fats – 92 kcal.
Total calorie content is 3500-3850 kcal.
This means that the remainder falls on carbohydrates - up to 700 g of carbohydrates. Mostly complex.

The total weekly kilocalorie deficit is about 4000-5000 kcal. When converted to adipose tissue, this amounts to 444 hectares of fat per week. 0.44 kg of 17 kg body fat is about 2.5% of body fat weekly, or 10% of body fat loss per month. Those. at the end of the month, the man will have lost 89-90 kg, having reduced the body fat to 17.2%.

Attention: After seeing the calculations, many will consider the result low. However, keep in mind that the example used was an athlete with a small amount of body fat (about 18%).

For people with a higher fat ratio, weight loss will be more significant. So, for example, for a person weighing 92 kg, with a fat ratio of about 35%, weight loss per month will be about 6-7 kg. This once again confirms the fact that the diet is intended for pure cutting (reducing fat while preserving muscle), and not for pure weight loss, in which all tissues are burned.

Menu for a low-carb day

Editor's note: This section is presented for informational purposes only. The principles of menu design are indicated in the previous section.

The menu for a no-carbohydrate day is generally similar to a no-carbohydrate diet. The number of meals is divided by 5. The total calorie content is up to 1400.

Detailed daily food menu:

Menu for carbohydrate day

You can download and print both menus using .

Gentle variation (used/used)

There is a gentle version of the diet. Its effectiveness remains controversial in both the short and long term. However, it is obvious that it causes significantly less harm to the body and can become a replacement for classic calorie counting, which will provide up to 1-2 kg of weight loss monthly. An approximate butch diet plan with a menu for every day in a gentle version can be found in the table below.

Protein and carbohydrate days are similar to the previous points. For the bookkeeping day, the calculation is as follows:

The selection of products is not necessarily rigid. It is enough to select analogues with a similar amount of BJU per 100 g of weight.

Entry and exit from the diet

If, despite everything, you still decide to try protein-carbohydrate alternation, we hasten to disappoint you: nothing will work out on the first try. The fact is that your body does not yet know how to adapt to using adipose tissue as a backup nutrition. Most likely, already on the 2nd day of giving up carbohydrates, your health will worsen and your metabolism will slow down.

Advice: You should first try several cycles of a carbohydrate-free diet. But even so, the protein-carbohydrate rotation is aimed at the long-term pendulum. This means you need to enter the diet correctly and exit it correctly.

How to do it correctly:

A week before the start of BCH, you need to calculate your daily consumption and kilocalorie consumption.
For 7 days, you need to reduce your calorie intake by 10%, thus creating a small deficit.
On the day before starting the diet, it is recommended to do a small deload.

And only after that start alternating. This input will allow the body to react more softly to changes in nutrition, which is especially important for people who do not exercise or are going dry for the first time.

It looks something like this:

Kcalorie consumption - 3000, consumption - 2500.
On the second day, consumption is 2700, consumption is 2500.
On the third day, consumption is 2430, consumption is 2500 (the first signs of a shortage).
On the fourth day, consumption is 2200, consumption is 2400 (we reduce the level of training loads).
Consumption - 2000, consumption - 2300.
6th consumption - 1800, consumption - 2300.
7th consumption - 2500, consumption - 2500.

We exit the diet in reverse order. At the same time, it is important that the exit from the diet begins after a day of loading with carbohydrates (and not unloading).

What to combine with?

Note: This section is intended exclusively for professionals.

Protein-carbohydrate alternation practically does not reduce training performance. However, if your goal is to reduce body fat as much as possible in the pre-competition period and you are not using testosterone metabolites (i.e. androgenic steroids), then certain supplements will enhance the effectiveness of your training.

These include:

L-carnitine. On an ongoing basis, in order to increase performance during training - 2-3 capsules 30 minutes before classes. (Read more about that here).
BCAA 2-1-1. To reduce catabolic processes in muscles. Exclusively after training, since otherwise the amino acids will not go into the muscles, but as energy. (details about that here).
(and its analogues) in the minimum permissible dosage. Use is allowed only if the carbohydrate load coincides with the training day. The drug will allow you to continue to burn fat tissue, despite the presence of glycogen in the blood.
Clenbuterol and its analogues - in half the dose on protein days that coincide with training. Clen is a powerful thermogenic that stimulates lipolysis in the blood.

And one more important point: no matter how much you want to dry out, it won’t work without changing your training plan. Be sure to add cardio exercises in the fat burning pulse zone.

Dangerous advertising variations

Unfortunately, the BEACH diet has many simplified schemes. The purpose of all these miracle techniques and simplifications is to popularize the diet. To do this, sellers of the “miracle nutrition” use the performance data from the classic rotation and do not mention possible side effects. At the same time, a huge list of products is offered as a menu; the principles of the diet are often violated.

This leads to the following consequences:

Reducing the effectiveness of the diet. Yes, it becomes safe, but the pendulum can show on the scales is not at all a minus.
Increasing intensity. This happens when women try to rape their bodies with milkweed and other nonsense. Then such a diet has a more stringent caloric restriction (which does not always coincide with consumption), and ensures rapid loss of water and muscles in the shortest possible time. The result on the scale is stunning (up to 7-10 kg per week), but if you stick to such an express diet for a long time, you risk going to the hospital.

Let's consider the most dangerous options for BUCH power supply.

There is no point in going into detail about this diet.

Let's just list the reasons why its effectiveness is questionable:

Strict link to the number of calories (without initial data, consumption, consumption, weight, body fat).
The presence of a fixed 2/1/1 scheme (2 no-carb, 1 half-and-half, 1 carbohydrate load). Without individual adjustments, the chance of meeting exactly this nutritional balance is approximately 7-10% of all those who tried it.
Not a word about the use of glycogen and the need for physical activity.
There is no entry or exit from the diet.

Even if we remove all questions regarding the danger, followers of BUCH Malysheva will face an inevitable rollback effect when, upon exiting the diet, the weight returns in excess.

Powell Diet

The Powell diet is the other side of the coin. It is relatively effective, although dangerous. The main disadvantage of the Powell diet is that it is not a protein-carbohydrate alternation. This is an alternation of low-carb and high-carb days at a fixed caloric intake.

This means that if you follow all the principles described in the diet, its effectiveness will be approximately equal. Again, a fixed calorie content does not take into account the real needs of the body, so figures of 1200-1500 kcal, although they create a deficit, are often excessive for people leading a more or less active lifestyle.

And most importantly: the duration of the Powell cycle is 3 months, while even the most stringent versions of a low-carb diet have a periodization (6 weeks of diet, week of a smooth exit).

Results

In general, protein-carbohydrate alternation is an extremely effective way to lose extra pounds, you just need to remember the fundamental principles:

This is not a diet, but a principle of nutrition.
It is suitable exclusively for people involved in speed-strength sports while maintaining training intensity.
The maximum period of use is 4 weeks.
Alternation cannot be used more than 2 times every 3 months.
It is important to provide vitamins and minerals.
Individual adjustments are needed, starting with calorie calculations and ending with alternation periods.

You shouldn’t get too hung up on weight indicators, because unlike other “miracle diets,” BEACH burns exclusively fat, while others eat the body along with muscles, ligaments, skin and teeth.

Even athletes use BCH in the final stages of preparation for competitions, when only 3-5 kg remains before the competition weight and it is very important to preserve all muscle mass.

The protein-carbohydrate alternation diet, also known as BUC, is a godsend for those who want to lose weight effectively and with minimal risk to health. Initially it was intended for professional athletes. But, having simplified some aspects, its author, nutritionist from the USA James Hunter, offered his brainchild to everyone who wants to improve their figure.

The program, as the name implies, is based on the principle of changing a protein diet to a carbohydrate diet. Such transitions allow you to wisely spend fat reserves without depleting muscle mass. As soon as the body begins to feel the lack of energy characteristic of a carbohydrate-free menu, a “kick” comes to its aid in the form of a carbohydrate or mixed day. It restarts the process of fat utilization and accelerates metabolism even more. Thus, weight is lost gradually, without sudden fluctuations. In addition, a varied and balanced diet and the ability to vary it allow you to avoid stress, leading to breakdowns and leaving the diet.

On average, the diet should last about one month - 7-8 cycles. But, since the menu is balanced, the deadlines can be extended, take a break, and then repeat again.

The main thing is to completely adhere to the nutritional plan: the first two days - a protein meal, then a day on carbohydrates and a mixed one. Then repeat everything several times.

What products are there?

"Correct" carbohydrates

A protein-carbohydrate diet requires so-called complex carbohydrates. They provide a long-lasting feeling of satiety and provide more energy for active life. You can find them:

in any porridge, except semolina;
in pasta products made from durum wheat;
in bread with whole grains;
in fruits with low sugar content;
in vegetables (excluding potatoes), herbs.

On a note! How to find out how many grams of carbohydrates are in a particular product? Such information can be read from the packaging. But what if there is no label? For example, how to find out the “cherished number” for carrots? To do this, use .

Protein products

As for protein, your diet will require:

meat - white chicken, turkey, lean beef or veal;
fish – any kind, seafood;
low-fat dairy products - cottage cheese, kefir, yogurt, yogurt, sour cream, milk; cheeses - any variety;
eggs - chicken or quail, but only white;
soybeans, beans, peanuts, peas, pumpkin seeds.

Daily value: your weight multiplied by 3.5.

Sample menu diagram for one cycle

The nutrition plan can be built according to the following example.

The note! Vegetable salads can be seasoned with low-fat sour cream, vegetable oils; meat and fish dishes can be steamed, boiled or baked.

Protein days

Breakfast: egg white omelette or boiled egg whites with herbs or seafood.
Second breakfast: cottage cheese with various additives - honey, herbs, dried fruits.
Lunch: white poultry with beans.
Dinner: fish with some leafy greens.

Carbohydrate day

Breakfast: oatmeal with dried fruits or berries, cereal bread.
Lunch: vegetable salad, porridge, poultry.
Dinner: pasta with vegetables.

Mixed day

You can combine one dish from the protein and carbohydrate menus. The diet should be distributed as follows: carbohydrates for breakfast, protein-carbohydrate dishes for lunch, protein for dinner.

Drinks allowed include unsweetened tea and coffee, and still water (one and a half liters during the day).

Daily value of carbohydrates: your weight multiplied by 1.5.
Daily protein value: your weight multiplied by 2.5.

Quitting the diet

Exiting a weight loss program should be done without sudden jerks. For example, gradually, one product at a time, introduce complex carbohydrates into the protein diet and vice versa. That is, gradually bring the menu closer to a mixed day. You should not burden your diet with foods that are not included in the diet at all - sweets, baked goods, smoked meats. This can ruin all your efforts. If you can’t wait, it’s better to do this in mini doses – once a week.

On a BEACH diet with Tatyana Fedorishcheva

Before losing weight, on the advice of video blogger Tatyana Fedorishcheva, you should prepare: decide on a list of products and take measurements of your figure in order to clearly see how the process is going, how excess weight and centimeters are lost. This is a kind of motivation.

Measurements can be taken in two ways: only chest, waist and hip girth, or add biceps girth, thigh (one) and calf girth. Write down the results on a separate piece of paper and set the date. You can also take a photo in a swimsuit or underwear.

Approximate list of products for the next 21 days:

“milk”: milk, kefir, sour cream, fermented baked milk, cheese with the lowest fat content, cottage cheese, butter;
eggs;
seasonal vegetables (except potatoes), herbs (to choose from), fruits;
bird, fish;
cereals: rice, oatmeal, buckwheat;
fiber, nuts, honey.

First week menu

Protein days

Breakfast: 200 g of cottage cheese with various additives: honey, nuts, sour cream; omelette, hard cheese.
Lunch: cottage cheese with herbs, protein cake, chicken fillet with vegetables.
Dinner: protein cake, fish (boiled or baked), eggs (preferably white), hard cheese, greens.
Drinks: unsweetened tea, a glass of kefir at night.

Carbohydrate days

Breakfast: milk porridge with nuts and dried fruits, fruit salads with yogurt dressing.
Lunch: porridge, vegetable dishes, greens.
Dinner: fillet baked with vegetables, vegetable salads, fruit smoothies.

On carbohydrate days, fruit snacks are also allowed; you can treat yourself to sweets in the form of hematogen. Drinks: unsweetened tea, compote.

Mixed day

Combine meals from protein and carbohydrate days.

Second week menu

Protein days

Breakfast: cottage cheese with various additives (dried fruits, nuts, honey), cheesecakes.
Lunch: boiled chicken, canned beans, fresh vegetables, boiled eggs (whites only).
Dinner: fish cutlets, boiled chicken fillet, cottage cheese with additives.
Snack: peanuts, drinks – unsweetened tea, kefir.

Carbohydrate days

Breakfast: oatmeal with milk with dried fruits, fresh berries or honey.
Lunch: vegetable or fruit salads with sour cream or yogurt dressing, fish soup (broth with herbs and a piece of fish), vegetable cutlets.
Dinner: vegetable cutlets with sour cream, porridge, salads with oil dressing.
Snack: fruit. Drinks include unsweetened tea and hibiscus.

Mixed day

Breakfast: Oatmeal pancakes with raisins and honey.
Lunch: rice with vegetable stew or fresh cucumber.
Dinner: boiled or baked fish, fresh cucumber.
Snack: fruit or berries. Drinks – unsweetened tea.

Third week menu

Protein days

Breakfast: cottage cheese with honey and peanuts, cheesecakes with sour cream and nuts, protein omelette with green beans, a piece of rye bread, a protein bar, milk.
Lunch: fish, chicken fillet with green beans, tomatoes, cucumbers, champignons, eggplants.
Dinner: soy balls or fish, green and canned beans, cottage cheese with additives.
Snack: peanuts. Drinks: kefir, tea.

Carbohydrate days

Breakfast: oatmeal with milk with fresh berries or fruits, peanuts.
Lunch: fresh fruits or dishes made from them, nuts.
Dinner: fresh vegetable salads, boiled vegetables.
Snack: fruits and berries. Drinks – tea.

Mixed day

Breakfast: apple pancakes with sour cream, fresh fruit, dried fruit.
Lunch: porridge, fruit.
Dinner: cottage cheese with sour cream and additives.
Snack: protein bar. Drinks – unsweetened tea.

Quitting the diet

The diet has come to an end! You can take control measurements or compare before and after photos. You can take mixed days as the basis for your future diet. This will help you avoid sudden weight fluctuations and will give you the opportunity to eat properly in the future.

The protein-carbohydrate alternation diet (or more simply put, the BUTCH diet) can finally reconcile the two opposing camps of meat-eaters and carbohydrate lovers. Admirers of protein diets are sure that without protein it is impossible to maintain muscle tone, fans of carbohydrates retort that without glucose the brain will stop working... On the BUTCH diet, instead of deciding what is more important, chicken or grain, you can take the best from both main ones nutritional components - and at the same time effectively lose weight while maintaining a good mood!

The sweet word “carbohydrates” in the BEACH diet does not at all mean eating candy and baked goods: the body of a person losing weight will get starches and sugars from healthy sources, such as whole grains, cereals, vegetables and fruits. When choosing food for protein-rich days, you should also look carefully at the foods you eat, choosing the freshest and leanest ones.

Benefits of the BEACH diet

1 Thanks to alternating protein and carbohydrate days, metabolism does not slow down, as happens when following, fat reserves are burned evenly.
2 The BEACH diet allows you to maintain a good mood and mental tone: they often cause depression. In addition, on carbohydrate days, the body receives glucose to fuel the brain.
3 Protein-carbohydrate alternation goes well with physical activity, supplying both energy (carbohydrates) and proteins (building material for muscles).

BUTCH diet: monthly schedule

The 30-day BUTCH diet was invented by American nutritionist Jason Hunter, a recognized expert in sports and health nutrition.

The nutrition plan, subject to the rules, promises weight loss of minus 7 kg. However, the author notes that the effect is directly dependent on how much excess fat the person losing weight managed to accumulate: more obese people will be able to boast of a larger “plumb line”.

At the same time, Jason Hunter developed his BEACH diet with the expectation that it would be suitable not only for most healthy people, but also for those who suffer from diabetes (however, in any case, an in-person consultation with a therapist is required before starting the diet).

The BUCH diet for 30 days is based on the consumption of lean meat, nutrient-rich vegetables and fruits, fiber-rich carbohydrate foods and, of course, plenty of clean, still drinking water.

Diets that limit the intake of carbohydrates as much as possible provoke the body to switch to an unhealthy mode of “conservation” of essential elements. As a result, metabolism slows down, and weight loss that started well stops. Most often, a person losing weight on a “diet of refusal” complains of feeling “lethargic”: the body saves energy, and the brain, feeding on glucose, clearly feels its lack. If, in addition to avoiding carbohydrates, the diet consists mainly of protein-rich foods, this negatively affects the functioning of the excretory systems; kidneys suffer.

The advantage of the BEACH diet is that it does not provide for a complete rejection of any of the macronutrients (protein, fats, carbohydrates): the body receives them all, and constantly, but according to a special system that allows you to effectively get rid of fat reserves.

BUCH diet plan for 30 days

According to Jason Hunter's theory, carbohydrates (carbo) provide the body with the energy it needs to function in life (and exercise). Insulin, the constant level of which is maintained when consuming carbo, stops fat burning. However, when protein is consumed, the production of another pancreatic hormone, glucagon, is activated. Acting in antiphase, these two hormones “kill all the birds with one stone” - they allow you to get rid of excess fat without muscle dystrophy and poor health associated with a lack of energy and nutrition for the brain.

Day 1: Carbohydrate Day - Powerful Metabolism Stimulation
Day 2: low carb day - focus on protein processing with "carbohydrate support"
Day 3: protein day - only protein foods with a small amount of non-starchy (leafy) vegetables

After the third day, the scheme is repeated from the beginning. In total, Jason Hunter's BUTCH diet for 30 days consists of 10 carbohydrate, 10 low-carbohydrate and 10 protein days. On any day you need to drink 1.5-2 liters of clean water. You should eat 5-7 times a day in small portions, observing a three-hour interval: this will allow you to burn calories evenly throughout the day, maintaining the optimal speed of metabolic processes.

Carbohydrate and protein products for the BUC diet

No matter how attractive the expression “carbohydrate days” may sound for lovers of sweets and baked goods, alas, it is better to refuse sweets and cakes during them. The best choice would be carbohydrate foods with a low and medium glycemic index, which ensure the slow processing of starches into sugars and, accordingly, slowly release glucose into the blood. Among them:

cereal porridge (it is healthier to soak the cereal for a day before cooking so that the beneficial substances are released during the fermentation process)
starchy vegetables
durum wheat pasta
whole grain crispbreads and breads
fruits

On mixed low-carb days, it is recommended to eat carbohydrate foods in the first third of the day (cereals, fruits), combine carbohydrates (vegetables are best) with protein in the second third, and switch to protein in the late afternoon, in preparation for tomorrow’s “carbohydrate load.”

On protein days you will benefit from:

lean meat (chicken breasts, turkey)
seafood, fish
chicken eggs
dairy products (cheeses, especially fresh pickled ones, kefir, cottage cheese)
nuts (pine nuts, almonds)

On protein days, you can add some fresh cucumbers, lettuce, and fresh herbs to the menu.

All animal products, even lean ones, contain a certain amount of unremovable fat - this is normal, fat is necessary for the cells of the body. Salads, porridge and pasta on the BUCH diet are moderately seasoned with high-quality vegetable oil (olive, flaxseed, first cold pressed) to ensure the supply of unsaturated fatty acids. Food should be steamed or grilled without oil; it is also allowed to bake without fat or boil.

Portion volume and sports activities on the BUC diet

Jason Hunter pays special attention to the importance of a positive attitude and good mood throughout the diet, so he suggests a flexible approach to the issue, capturing the needs of the body and focusing on the achieved result.

Since the BEACH diet involves fractional meals, you can take a portion size of 200-250 ml as a sample, making sure that the total daily caloric intake is not less than 1000 calories. If you eat 5 times a day, the portions will be larger; if you eat 7 times, the portions will be smaller.

Carb days: 3 grams of carbohydrates
Low carb days: 2.5 grams protein + 1.5 grams carbohydrates
Protein days: 3-4 grams of protein

Regular physical activity helps you lose fat and strengthen your muscles. However, at the same time as starting a diet, you should not overload yourself in the gym, especially if you are noticeably overweight - this will become a dramatic test for a weakened cardiovascular system. Water aerobics or aerobic training (simple walking) remains an excellent option for those who want to get their weight in order, but have previously been a rare guest in the gym.

However, if you are ready to combine the BUTCH diet with active training, it makes sense to organize the load in such a way that its maximum intensity occurs on carbohydrate days.

BUTCH diet: four-day cycle

Protein-carbohydrate alternation is especially loved by athletes, as it allows you to get energy for training and burn fat, building muscles. Many professionals who have studied their body well develop individual BUC diet plans for themselves, which include double days and a special calorie calculation system. The four-day cycle of the BEACH diet is also quite popular, differing from Jason Hunter’s basic diet in its increased protein intake. It looks like this:

Days 1 and 2: protein (3-4 grams of protein per 1 kg of desired weight)
Day 3: carbohydrate (5-6 grams of carbo per 1 kg of desired weight) + 1 glass of milk in the morning and protein dinner (cottage cheese or egg)
Day 4: mixed (2 grams of protein per 1 kg of desired weight + 2 grams of carbohydrates per 1 kg of desired weight)

The cycle is repeated, but no more than 12 times.

The principle of choosing products remains the same - whole grains and dairy, as well as fresh vegetables and fruits, lean meat, poultry and fish remain a priority. The added fats are high-quality vegetable oil; recommendations for drinking plain water are general dietary, from 1.5 to 2 liters per day.

“Classical Powell Cycle”: BUTCH diet for 12 weeks

American trainer Heidi Powell, together with her husband Chris, invented her own original method of protein-carbohydrate alternation, intended primarily for those who lose weight in the gym.

Its validity was confirmed by researchers from the University Hospital of South Manchester. Looking at female volunteers who combined exercise with one of two eating plans: a Mediterranean diet or a diet that included a significant reduction in carbohydrate intake three times a week, they concluded that the former lost an average of 2.5 kg over a month, and the second - 4.5 kg each.

And recently, everyone who speaks English had the opportunity to appreciate the visual effect of the BUTCH “classic cycle” diet - Chris Powell began hosting a weight loss TV show.

The “Classical Powell Cycle” is a BUTCH diet scheduled for a week. Its peculiarity is that both proteins and carbohydrates are present in the menu every day, but in special proportions (approximately 30/70) and with strict consideration of the total calorie content of the daily menu. The diet is preceded by a powerful “loading day”, on which you are supposed to “eat” 2500 kcal. This starts metabolism, which then works according to the following regime:

Day 1 - 1200 kcal, low carbs, high protein
Day 2 - 1500 kcal, high carbohydrates, low protein
Day 3 - 1200 kcal, low carbs, high protein
Day 4 - 1500 kcal, high carbohydrates, low protein
Day 5 - 1200 kcal, low carbs, high protein
Day 6 - 1500 kcal, high carbohydrates, low protein
Day 7 - cheat day, 2000 kcal from any sources