Diets based on alternating protein and carbohydrate diets (BEACH diet) are designed for intensive weight loss due to fat deposits. A protein-carbohydrate diet for weight loss in various versions is widely used by athletes involved in bodybuilding for the so-called “cutting”, aimed at reducing the subcutaneous fat layer, which allows not only to lose weight, but also to improve muscle definition and body expressiveness.

Along with such specific goals, the BEACH diet is also used for weight loss (weight loss). At the same time, with such a nutritional system, the body uses primarily fats for energy, avoiding loss of body weight due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.

Detailed description of the BUTCH diet

The BUC diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. During this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy production occurs due to non-carbohydrate components - mainly glycerin , pyruvic And lactic acid , fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (burning fat deposits) is accelerated.

After a two-day protein diet, glycogen reserves in the body are depleted and cannot be used as “metabolic fuel.” amino acids (protein), it is necessary to replenish glycogen reserves in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to completely replenish the required amount of glycogen in the body in one day, on the fourth day a mixed diet is prescribed, which provides for a more moderate carbohydrate content in combination with a physiologically normal protein content. Next, the protein-carbohydrate cycle repeats.

Scheme of one cycle of the BEACH diet - two days diet with predominantly protein consumption + one day high carbohydrate diet + one day mixed diet:

• The first two days - the amount of protein in the diet at the rate of 3-3.5 grams/kilogram of your optimal (given) weight. That is, if your weight is 65 kg, and you want to lose weight to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days is at the level of 25-30 g / day and fat - up to 25-30 g.
• The third day - the protein content in the diet is reduced to 1-1.5 g/kg, and the carbohydrate content - to 6 g/kg of the desired weight. At the same time, the calorie content of the daily diet of the previous two days should be maintained.
• Fourth day - the diet should contain approximately equal proportions of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams). Fat content at thirty grams/day.

Fundamentally important for the BEACH diet is the total calorie content of the daily diet, which, depending on the level of physical activity, should be at the level of 1200-1500 kcal.

The duration of such a diet should not exceed one month (7-8 cycles). This is due, on the one hand, to an unbalanced diet, and on the other hand, to the appearance of a “plateau” effect after this period of being on a BEACH diet (cessation/slowdown of body weight loss), due to the body’s adaptation to this type of nutrition.

To speed up metabolism and improve metabolism, meals should be fractional (5-6 times/day). The amount of free fluid is 1.5 - 2.0 l/day. The amount of salt should be reduced and the consumption of salty foods limited.

It is recommended to prepare dishes using dietary methods of processing food - steaming, boiling, baking, stewing. Frying food is not allowed. An important condition for the effectiveness of this diet is the mandatory adequate exercise stress, especially on protein days, when the content glycogen in the body is low and metabolic processes of intensive fat burning are launched. Particularly useful are strength loads and dynamic exercises (jumping rope, cycling), which stimulate metabolic processes.

Other BEACH diet schemes have been developed:

• 2 protein days + 2 carbohydrate days + 2 mixed days;
• 3 protein + 1 carbohydrate day + one mixed day;
• 5 protein days + 2 carbohydrate days.

Microcycles with a large number of protein days are also suitable for weight gain muscle mass, which will grow, but the fat layer will decrease. The most important condition for such a result is high power loads. However, the optimal option is a cycle with 2 protein days, since an increase in the number of days with a protein diet is more difficult for the body to tolerate. Exiting the BUTCH diet is not difficult. To do this, after finishing the diet after the last mixed day, eat for another 5-7 days according to the mixed day diet and switch to your usual diet.

Authorized Products

The basis of the diet of the BEACH diet is:

• On protein days - lean varieties of red meat (veal/beef), rabbit/poultry (chicken, turkey), without skin, river/sea fish (pike, cod, hake, trout, flounder, salmon), seafood, low-fat cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flax seeds).
• From fats - virgin vegetable oils, red fish, fish oil, nuts. In small quantities, cucumbers, garden herbs, tomatoes, cucumbers.
• On high-carbohydrate/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onions, eggplants, celery stalks, green salad leaves, green beans, olives), unsweetened fruits (bananas/grapes in the morning), pasta from durum wheat, whole grain/partially preserved cereals (barley/oat and wheat porridge, buckwheat, unpolished rice), whole grain bread. Fats are the same foods as in the diet of protein days. As proteins, for dinner - meat or fish in small quantities.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
peas	6,0	0,0	9,0	60
green peas	5,0	0,2	13,8	73
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
iceberg lettuce	0,9	0,1	1,8	14
tomatoes	0,6	0,2	4,2	20
beans	7,8	0,5	21,5	123
green beans	2,8	0,4	8,4	47
lentils	24,0	1,5	42,7	284
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
flax seeds	18,3	42,2	28,9	534
Cereals and porridges
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
millet porridge	4,7	1,1	26,1	135
brown rice	7,4	1,8	72,9	337
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
whole grain bread	10,1	2,3	57,1	295
Dairy
Ryazhenka	2,8	4,0	4,2	67
Cheeses and cottage cheese
cottage cheese	17,2	5,0	1,8	121
Meat products
boiled beef	25,8	16,8	0,0	254
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
bacon	23,0	45,0	0,0	500
Sausages
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
boiled chicken breast	29,8	1,8	0,5	137
turkey	19,2	0,7	0,0	84
Eggs
soft-boiled chicken eggs	12,8	11,6	0,8	159
Fish and seafood
seafood	15,5	1,0	0,1	85
herring	16,3	10,7	-	161
Oils and fats
vegetable oil	0,0	99,0	0,0	899
linseed oil	0,0	99,8	0,0	898
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Fully or partially limited products

The following foods are excluded from the BEACH diet:

• fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
• sugar and products containing it - candies, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
• It is not allowed to consume potatoes in any form, baked goods, whole/diluted milk, wheat bread, crackers, cakes, gingerbreads, waffles, or non-whole grain porridge;
• sweet fermented milk and fatty dairy products;
• sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeine-containing products;
• alcohol and carbonated drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried potato	2,8	9,5	23,4	192
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
Fruits
figs	0,7	0,2	13,7	49
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Cereals and porridges
corn grits	8,3	1,2	75,0	337
Flour and pasta
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
Dairy
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
fruit yogurt 3.2%	5,0	3,2	8,5	85
Meat products
fatty pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
smoked sausage	28,2	27,5	0,0	360
dry-cured sausage	24,1	38,3	1,0	455
Bird
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
fried fish	19,5	11,7	6,2	206
smoked fish	26,8	9,9	0,0	196
canned fish	17,5	2,0	0,0	88
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
bread kvass	0,2	0,0	5,2	27
cola	0,0	0,0	10,4	42
coffee with milk and sugar	0,7	1,0	11,2	58
Pepsi	0,0	0,0	8,7	38
energy drink	0,0	0,0	11,3	45
Juices and compotes
compote	0,5	0,0	19,5	81
grape juice	0,3	0,0	14,0	54
* data is per 100 g of product

Menu protein-carbohydrate diet (diet mode)

The BEACH diet menu for each day is built taking into account the alternation of protein and carbohydrate days and the prevailing diet on a given day of the microcycle. The basis of the protein-carbohydrate alternating diet menu is:

• On protein days - products containing complete, easily digestible animal proteins: dietary types of red meat (boiled beef/veal) and poultry (chicken breast, rabbit meat, white turkey meat without skin), low-fat fish (pike, cod, hake, trout, flounder perch), chicken/quail eggs (yolk - 2 per day, protein unlimited), low-fat cottage cheese and cheese, seafood, kefir; vegetable proteins - soy products, legumes, nuts (in limited quantities due to the high fat content).
• On a carbohydrate day, it is preferable to eat foods containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas/grapes in the first half of the day), durum wheat pasta, cereals (except corn), preferably whole grains/partially preserved hulls (buckwheat, kernels) , unpolished rice, barley/oatmeal), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create conditions for the functioning of normal intestinal microflora, normalize intestinal motor function, adsorb/toxic compounds and provide relatively stable and long-term satiety. At the same time, it is prohibited to consume sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, and condensed milk.
• As fats, it is allowed to include in the diet only foods containing unsaturated fats - red fish, fish oil, cold-pressed vegetable oils, flax seeds, nuts.

On the protein days of the microcycle, you cannot completely give up plant foods, since there is a high risk of gastrointestinal disorders. These days, it is recommended, along with protein foods, to consume small quantities of fresh cucumbers, garden herbs, lettuce, and tomatoes. As a last resort, you can replace eating plant foods by eating a tablespoon of fiber before meals. In addition, the lack of plant foods and dietary fiber during protein periods is the reason for the lack of intake of a number of vitamins/minerals into the body, which can be compensated for by taking tablets of various vitamin-mineral complexes - Unicap , Vitrum , Multitabs , .

It is important not to forget that dinner on all 4 days of the cycle should be protein, that is, on carbohydrate/mixed days, it is better to distribute carbohydrates in the first half of the day, and you should end the day with protein food. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body on protein days. Various kinds of snacks containing seeds/nuts are not allowed, otherwise the weight loss process will slow down. The menu for a week of the BUTCH diet is not given here, since it is optimal to prepare it for one microcycle, and then create meals for the week based on it.

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

A menu for a month or a longer period is compiled by setting 7-8 food rations according to microcycles. Recipes for dishes for the BUTCH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and cooking skills.

The need to carefully calculate the caloric content of the diet.

The presence of many contraindications.

Friends, hello everyone. Today on the agenda is a very relevant topic, namely: diet: protein-carbohydrate alternation (PCA). Why is it relevant? Yes, because the holidays are approaching, New Year 2014 and others, which means that all of humanity will fill their bellies with everything possible :). Therefore, today I will tell you about effective diet for weight loss.

Protein-carbohydrate alternation (BUCH) is a diet that is used for WEIGHT LOSS (DRYING, BURNING EXCESS FAT). The main goal of the diet is to burn fat without losing muscle mass or maintaining it as much as possible.

It all started with the American nutritionist Jason Hunter, who described protein-carbohydrate alternation in his book. The purpose of BUCH was a smooth, gentle weight loss for people who cannot stand without goodies for a long time. After other scientists paid attention to it, the diet gained popularity all over the world (including in). At the moment, there are many different modifications of this diet, but if we are talking about bodybuilding, then the main differences are in the mode of protein consumption. In the original diet, protein does not change on all days, but in bodybuilding everything is different:

1. When a lot of carbohydrates are consumed = a moderate amount of protein is taken.
2. When the average amount of carbohydrates is consumed = taken a large number of squirrel.
3. When few carbohydrates are consumed (or no carbohydrates at all) = the maximum amount of protein is taken.

* This is all necessary for maximum preservation of muscle mass (muscles). *

BOOCH and how it works

Protein-carbohydrate alternation (PCA)

From the name BUTCH, you can guess that we will ALTERNATE PROTEINS and CARBOHYDRATES.

The classic fat burning scheme BUTCH consists of 4 DAY CYCLES:

1. DAYS 1 and 2 = LOW CARBOHYDRATES = 0.5 grams, but GREAT PROTEIN intake = 3-4 grams per kg of body weight.
2. Third day = LOTS OF CARBOHYDRATES = 5-6 grams, and little PROTEIN = 1-1.5 grams per kg of body weight.
3. Day four = AVERAGE QUANTITY + B = 2-3 grams of CARBOHYDRATES + 2-2.5 grams of PROTEIN per kg of body weight.

P.s. after these four days, the same cycle is repeated until you achieve the desired result.

Explanations for the diet:

1. Eating on all four days at least 5-6 times a day, as usual. It is very important!

2.CARBOHYDRATES only COMPLEX (SLOW) = rice, buckwheat, oatmeal, pasta. Simple carbohydrates (sweets, cakes, cookies, chocolates, sugar, etc. = not allowed). Especially on a carbohydrate day (when there are a LOT OF CARBS), people think that they can eat everything. This is wrong! You only need to eat complex carbohydrates!

Only COMPLEX (SLOW) CARBOHYDRATES!

3. From proteins you need to eat: eggs, chicken (white meat, chicken breasts), turkey, beef (only lean pieces), cottage cheese.

PROTEINS: eggs, varieties of meat, cottage cheese

What happens in the body during a 4-day cycle?

On the first and second days, when we have restrictions on CARBOHYDRATES, the body will begin to lose GLYCOGEN reserves. This happens because we practically do not receive carbohydrates, so the body uses GLYCOGEN as energy, depleting its supply. In parallel with this process, fat is burned!

Somewhere towards the end of DAY 2, the body uses very little glycogen (because it is no longer there and is not replenished with carbohydrates) and more FAT is used!!! Those. fat burns!!! This is good! In parallel with this, we take PROTEINS (and a large amount), this allows us to save muscles from destruction, as if it allows us to minimize destruction, but it still happens.

On the THIRD and SUBSEQUENT days, subject to the restriction of CARBOHYDRATES, the body will switch on emergency mode (anti-stress adaptation to hunger), the essence of which is to maintain body weight. This quality is simply necessary for the body to survive, because our ancestors often had to starve, they did not have the opportunity, like now, to go to the store and buy food, they had to hunt and get food for themselves, and sometimes the hunt was unsuccessful, and they had to spend some time without food.

In general, as a result of this emergency mode:

The body begins to use the cheapest, least valuable muscles for IT as a source of energy. And at every opportunity it replenishes the fat depot.

The body, as I already said, has turned on an economical mode of operation, it uses the least valuable source of ENERGY for it in order to ENSURE ITSELF SURVIVAL!!! The body doesn’t even care that YOU DON’T NEED FAT (that you’re doing this on purpose, you’re on some kind of diet).

Stress mechanisms (economy mode of operation) occur as follows:

1. First, the conversion of thyroid hormones deteriorates, as a result of which the breakdown of fats slows down.
2. Afterwards, the secretion of catabolic hormones increases, resulting in muscle destruction.
3. Then the production of glucagon decreases, and after 2-3 DAYS the conversion of FAT into GLUCOSE slows down, followed by its destruction to WATER and ENERGY.
4. Afterwards, the production of the anabolic hormone INSULIN decreases = and this will lead to increased catabolism.
5. Mental oppression begins
6. In women and girls, the balance of sex hormones and energy balance is disturbed, often leading to AMENORRHOEA. Amenorrhea is the absence of menstruation for several menstrual cycles.

And to prevent this from happening, OUR DIET (BUCH) includes a THIRD DAY - we eat A LOT OF CARBS!!! This third day turns off ALL THESE ANTI-STRESS MECHANISMS. Thus, we can mislead the body (organism)! First, we have no carbohydrates (there are very few of them), therefore FAT IS BURNED, and then the BODY must TURN ON ECONOMIC MODE but does not turn it on FOR WE DO LOADING CARBOHYDRATES (on the THIRD DAY). And thus, on the third day, our body stops burning muscle mass and begins to use carbohydrates, storing most of it in the form of glycogen, i.e. it replenishes the wasted resource.

Fourth day - we eat a moderate amount of CARBOHYDRATES and PROTEINS.

Actually, on the 3-4th day, along with glycogen, the body stores FAT TOO!!! It’s just that few people talk about it (either they don’t know or don’t want to talk, I don’t know). The fact is that weight loss occurs due to the difference between spent fat and stored fat, and we get something like a “pendulum effect”: fat burning - fat synthesis. Therefore, many people are worried about this, saying that this is a diet for weight loss or what? However, I assure you, do not be nervous! This is only a PLUS, because WEIGHT is slowly decreasing, but it is decreasing only due to FAT (adipose tissue), and muscle burning and water loss do not occur. This is what you need! Take my word for it. The quieter you go, the further you'll get. And more beautiful and more prominent :)

What about training, what should I do?

I won't tell you to train on Monday, Wednesday, Friday. We adjust these parameters individually. They must be combined with your BUTCH diet which consists of 4 DAY CYCLES. Therefore, you have 4 days of training in a row.

How to train during these 4 days?

On the first day, fat burning is average, so do your usual strength training or cardio. Everything is as before.

The second day is also the best day for burning excess fat. If possible, you can even conduct 2 training sessions. The first in the morning on an empty stomach in the form of CARDIO TRAINING! And the second in the evening is strength training. If this is not possible, do not be upset. It's not a problem. Just do strength training for 40-45 minutes first in the evening, and then immediately after strength training do CARDIO (40+ minutes).

On the third day - you absorb a lot of carbohydrates, there will be no fat burning. There is not a lot of glycogen even though you are full from the belly, the fact is that glycogen reserves in the muscles and liver are replenished quite slowly. You should not expect a surge of strength (as you usually do during training).

The fourth day is where you can expect a surge of strength. Glycogen is completely restored. Do rigorous strength training. Cardio is not necessary (not even possible).

CONCLUSION: Better days for training, this is DAY 2 (we do STRENGTH + CARDIO TRAINING) and DAY 4 (PURE STRENGTH, WITHOUT CARDIO). Link these days not to DAYS OF THE WEEK, but to YOUR BUTCH DIET (from your start of a 4-day cycle).

This concludes this issue, I hope you found it interesting. I also hope that I touched on everything, didn’t make a mistake anywhere, and wrote down everything I remembered. After all, all this is for people. And if this is false information, then why am I even doing this?

Congratulations, administrator.

The CARBOHYDRATE ROLLING DIET has recently become very popular among athletes, especially bodybuilders. Why is she better than the rest? Judge for yourself: if you have tried low-carb and low-calorie diets, which are also very popular among bodybuilders, you may have noticed that both have significant drawbacks.

If you overdo it with a diet that is too low in carbohydrates, you can lose too much muscle in the “cutting” process. But even if you managed to save them, it’s still yours appearance does not inspire you with optimism - flat muscles that have long since exhausted their glycogen reserves look flat and flabby and to the eye they appear much smaller than they actually are. I'm not even talking about mental concentration and good mood- as you know, if there are no carbohydrates in the diet, serious problems can arise with both. Finally, when choosing food, “low-carbohydrate” also imposes serious restrictions, and you have to banish from the table not only sweets and flour products, but also starchy carbohydrates (cereals, bread, potatoes, bananas), and sometimes even fruits.

On the other side, low calorie diet, when the basis of your diet is complex carbohydrates such as rice, buckwheat or potatoes, as well as low-fat proteins such as egg whites, chicken breasts, lean meat and fish, this is also not a gift. Lack of fat in the diet can result in excessively dry skin, brittle hair and nails and even erection problems in men, since it is known that the male body produces testosterone from cholesterol. On the other hand, in terms of taste, a low-fat diet is also not a gift. In addition, such a diet, as a rule, significantly slows down the metabolism, which is why the user often has to end up cutting back on the number of calories consumed and still lose the battle with fat. And finally, for many people, especially those who have a natural tendency to be overweight, a low-carb diet is not suitable in principle, since the bodies of these people have so-called insulin insensitivity, that is, they produce too much insulin, a hormone that promotes the accumulation of fat.

PRINCIPLES OF THE CARBOHYDRATE ROTATION DIET
That is why recently bodybuilders have increasingly begun to turn to the so-called carbohydrate alternation diet. Why did it get this name? Everything is simple here: the fact is that the main role in this diet is given to constant manipulation of the amount of carbohydrates consumed. Let's say you give yourself two months to lose weight. You divide this period into four-day cycles. The first and second days of this cycle are low-carb, with protein intake at 3-4 grams per kilogram of weight, while carbohydrate intake is 1-1.5 grams. The third day is high-carbohydrate, carbohydrate consumption can be 5-6 grams per kilogram of weight, while protein intake can be reduced to 1-1.5 grams. The fourth day is moderate: protein consumption - 2-2.5 grams per kilogram of weight, carbohydrates - 2-3 grams.

How does your body behave during these four days?

During the first two low-carb days, the body almost completely depletes its glycogen stores. In parallel with this, the consumption of new “fuel”, that is, fat, begins to cover energy costs, and after almost complete depletion of glycogen reserves, by the end of the second low-carb day, the process of using fat as an energy source reaches its maximum. However, in no case should you continue such a diet, since the person who received it due to carbohydrate depletion severe stress the body can “switch” to emergency operation mode and begin to save fats as an anti-stress “cushion”, and to cover energy costs it will use the least valuable substances from this point of view, namely muscle cells, i.e. the same muscle mass that we have nurtured and grown for so long.

Just to prevent this from happening, a high-carbohydrate day is provided. On this day, you dramatically increase your carbohydrate intake while maintaining the same calorie intake. To achieve this, you cut back on your protein intake and keep your fat intake to a minimum. Having received such carbohydrate therapy, the body will certainly “get confused”, that is, it will continue to use fats as energy, while simultaneously storing glycogen in the muscles and liver. But it is almost impossible to replenish glycogen reserves in one day, so carbohydrates are consumed on the 4th day of the cycle, but more moderately. After these four days the cycle repeats.

WEIGHT LOSS CHART ON A CARBOHYDRATE ROTATION DIET
In this case, body weight changes as follows: in the first two days of carbohydrate depletion you can lose 0.5-1 kg, and even on the third day, when you eat a lot of carbohydrates, this process continues. By the evening of the fourth and morning of the fifth day, a significant part of the lost weight is returned, but do not be upset. The fact is that the carbohydrates you ate led to water retention in the body (1 gram of carbohydrates binds 4 grams of water) and the newly gained grams are not fat at all. By the morning of the sixth day (the second day of the second microcycle), you will weigh the same as you weighed before the start of carbohydrate loading.

BENEFITS OF CARBOHYDRATE ROTATION
The advantages of the carbohydrate rotation system are obvious. First of all, such a diet allows you to boost your metabolism as quickly as possible, and no adaptation to any specific calorie content occurs. In addition, you constantly maintain a fairly high physical tone and can from time to time carry out intense training with weights (so-called impact or heavy training). By the way, about shock training. The famous Bill Phillips recommends doing this type of training on high carbohydrate days. I think this position is incorrect. If, after two days of carbohydrate depletion, you eat a carbohydrate-rich breakfast and go to exercise, you are unlikely to experience a noticeable surge of energy due to the fact that glycogen stores in the muscles and liver are replenished quite slowly. It seems that by the evening of a high-carbohydrate day you will still not be in good shape. In my opinion, the ideal time to conduct such a workout is the morning of the fourth day of the microcycle. However, after experimenting, you will understand this yourself.

In addition, regularly adding carbohydrates to the diet prevents the body from using muscles as fuel, which is extremely important for both bodybuilders and mere mortals, because excessive loss of muscle mass results in a sleepy metabolism, as a result of which you seem to stop eating altogether and that’s all you still don't lose weight.

Another advantage of the carbohydrate alternation diet is that it allows you to maintain high mental tone. When you go on a diet and know that you will be deprived of certain foods for two or three months, you are terrified. And it’s a completely different matter when you have to suffer for 2-3 days, and then you can let go of the diet a little and even allow yourself something forbidden (of course, within reasonable limits). After all, those who have already strictly dieted know that they are often drawn to something forbidden not because they really want it, but because they can’t afford it.

Well, the third advantage of the carbohydrate alternation diet is that it works! And it works 100% for both advanced athletes and beginners, and even for those who do not train with weights at all. Below is an approximate nutritional plan for all four days of the microcycle. At the same time, I would like to note that the selection of products, calorie content, frequency of meals, as well as the characteristics of training in the gym, are purely individual and dictated by such circumstances as gender, age, experience, personal preferences, and finally.

BASIC MENU OF THE CARBOHYDRATE ROTATION DIET:

1-2 days of the cycle
Meal 1: salad of non-starchy vegetables with a teaspoon vegetable oil, 5 whites, 3 yolks

Meal 2: protein shake with skim milk

Meal 3: 1 grapefruit, chicken breast

Meal 4: cup of beans, beef

Meal 5: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 pieces of fish

Meal 6: protein shake with skim milk

High carb day

Meal 2: a plate of brown or regular rice, 1/2 chicken breast, a piece of wholemeal bread

Meal 3: serving of pasta made from durum flour

Meal 4: a serving of rice and 1/2 chicken breast

Meal 5: 3 pieces of coarse bread, 1 piece of lean fish

Moderate carb day
1 meal: a cup of rolled oats with raisins, 3 egg whites

Meal 2: 3 slices wholemeal bread, protein shake with skim milk

Meal 3: rice, chicken breast, vegetable salad

Meal 4: 3 pieces of wholemeal bread, vegetable salad with fish

Meal 5: protein shake with skim milk

CUSTOMIZE YOUR CARBOHYDRATE ROTATION DIET
In conclusion, I want to say that the four-day cycle of following a carbohydrate alternation diet is not a dogma at all. Many athletes have successfully modified this regimen, for example, five days in a row, from Monday to Friday, without carbohydrates, and then on the weekends loading with carbohydrates, or constantly simulating the last week before the competition, using the so-called carbohydrate depletion for the first three days, and then for another two to three days, carbohydrate loading. The same thing happens with manipulating the main components of this diet, carbohydrates and proteins. Some athletes, for example, consume the same amount of protein every day, cutting down or increasing only their carbohydrate intake. Let's say your protein intake is 200 grams per day. Then on the first day you eat 200 grams of carbohydrates, on the second 240, on the third 160, etc. In addition, it is not at all necessary to constantly adhere to the same calorie intake: many bodybuilders significantly reduce their calorie intake on low-carb days, and increase their calorie intake on carbohydrate-loading days (the so-called carbohydrate hit). This topic can be developed ad infinitum, since each person’s body is unique: for some, two days is enough to properly load up on carbohydrates after two or three days of exhaustion, and for others, even three will not be enough. There is only one conclusion: try to use the information you receive to find a scheme that will work for YOU. And then, I am sure, you will become the most ardent adherents of the carbohydrate rotation diet.

RECIPES

Chicken fillet in kefir

Chicken fillet (100-150 g), cut, sprinkle with salt, ground black pepper, parsley, dill. Pour kefir in half with water (50 ml kefir/50 ml water) and leave in a cool place for 3 hours (overnight is possible).
After 3 hours, put it in a hot frying pan (without oil, of course), and simmer for 10 minutes.

Protein salad - breast, squid, egg

Boil the egg soft-boiled. Chop all ingredients and mix with egg.

Chicken in curd sauce

Boil the chicken until warm, remove the bones and cut into large pieces. Prepare the sauce: cottage cheese, garlic, herbs, salt, a little water. Pour the sauce over the chicken and let it sit.

Chicken julienne with champignons

Boil the chicken meat, then cut into small pieces. Fry the mushrooms without oil, add a little onion for flavor, and simmer a little more. Place pieces of boiled chicken, mushrooms and onions in the mold and pour sauce over it all (natural yogurt or kefir 50 ml + a couple of tablespoons of water), sprinkle with grain cottage cheese on top, and into the oven for 10 minutes.

Fish cutlets

Clean the fish, cut into large pieces, bring to a boil, cool and remove the bones.
Next we make minced meat: fish, onion, garlic through a meat grinder. Add a raw egg. Form cutlets, fry in a frying pan without oil. (Then you can put it in a hot oven for 10 minutes to better bake it inside)

Chicken fillet with mushrooms

Fry the chopped chicken fillet, add the chopped champignons, fry a little, pour in 4 tsp. soy sauce. Simmer for 10-15 minutes.

Stuffed squid

Place 2 squid carcasses in boiling water and cook for 3 minutes.

For the filling: egg whites, champignons, herbs, a little low-fat cheese.

Fry the ingredients for the filling without oil, pour over soy sauce.
Stuff the squid with this mixture. Fry the carcasses in the same pan for three minutes.

Jellied "seafood"

2 tbsp. pour 200 ml gelatin. boiled cold water and leave to swell for 40-60 minutes, add 2-3 cups
seafood broth, heat until just below boiling point, stirring continuously. Place seafood (shrimp, squid, mussels) in a bowl and pour in the prepared broth, refrigerate until solidified. You can do the same with any boiled fish.

Omelette with cottage cheese

2 egg whites
100 g cottage cheese 0% fat
3 tablespoons water
Salt, herbs, spices to taste.

Mix egg whites with cottage cheese, water, herbs, spices, mash, beat well with a spoon. Place in a frying pan, bake until done (can be on the stove over low heat with a lid on, or in the oven)

Cottage cheese casserole

200 grams of cottage cheese, half a spoon of cocoa, cinnamon, vanillin.
Place in the oven at 180" and bake for 20 minutes.

Boiled omelette

Ingredients

1 egg, 2 egg whites
30 ml milk/50 ml water
salt to taste

Cooking method

Beat the eggs, then add milk/water and beat everything together. Pour the mixture into a jar with a screw-on lid, then into a saucepan with water. From the moment the water boils for 25 minutes. Do not tighten the lid too much.

Cheesecakes in the microwave

150-200g cottage cheese (not soft)
1 egg (or 1 white)
2-3 tablespoons of fiber (I have Siberian)

Mix well, make cheesecakes, place on a plate (or in silicone baking molds), and microwave for 3-4 minutes.

Fish baked in the oven

Any fish of your choice (I take hake, pollock, cod, tilapia, pangasius, trout) water lemon juice, sprinkle with dried herbs, bake in the oven until cooked.
I put foil on a baking sheet (or in a baking dish) and add a little water - and then I don’t have to wash the baking sheet, and the fish doesn’t stick or burn. Can be done in a baking sleeve.

Chicken fillet in lemon juice

Beat the chicken fillet, pour in lemon juice, sprinkle with natural spices (I use dried herbs), salt (I don’t eat salt, so I don’t add salt). Leave to marinate for a couple of hours. Fry on high speed without oil.

Fish in Polish

Boil the fish (I use pollock/hake/cod for this dish). Take apart the bones into pieces of about 2-3 cm. Place in a saucepan, pour in fish broth (so that it covers the fish), salt (I don’t salt)/pepper, grate 1 whole boiled egg + 2 whites on top. Simmer on low heat under the lid for 5-7 minutes.

Curd jelly

150-200 g cottage cheese, 1 tbsp. gelatin (prepare as indicated on the package) - I pour the gelatin with 200 ml of water, wait until it swells, then stirring, bring it over low heat until the gelatin is completely dissolved (not to a boil), when it cools down - add cottage cheese, 1 tsp. cocoa, cinnamon, vanillin - all this in a blender - pour into a mold and into the refrigerator for 4-5 hours.

http://www.o-diet.com/recept --- more

it's simple
2 days - protein
http://vkontakte.ru/page-13779893_37775987
We consider protein 3-4 g per kg of desired weight not below the norm (for example, you want 50 kg, i.e. 50 * 3 = 150 g of protein, - this is how much you need to gain per day with the help of protein products), we do not eat carbohydrates, only what can be obtained from some protein products, but in total no more than 20-25 g per day (the less the better), fats are also at a minimum - no more than 25 g per day.

Day 1 - carbohydrate.
but the last meal must be protein
carbohydrate intake can be 4-5 g per kg of weight,
protein intake up to 1-1.5 grams, fats about 30-40 g for the whole day.

1 day - mixed
equal parts proteins and coals

here is a list of products http://vkontakte.ru/page-13779893_35714200

list of products for snacking while away from home
http://vkontakte.ru/wall-13779893_122865

IF YOU WANT TO TAKE THIS MEAL
BUT READ ALL MESSAGES ON THIS PAGE
SO YOU DON'T MAKE MISTAKES

about sports!!!
Aerobic training on protein days
and strength ones - in carbohydrate/mixed

on protein day
from vegetables only a couple of cucumbers
from milk - no more than 100 ml
for adding to cottage cheese for example

RESULTS OF SASHA VERSAILLES
http://vkontakte.ru/photo-13779893_235645124
http://vkontakte.ru/photo-13779893_257028407

the girl wrote:

Added on February 11, 2010:
Regarding questions about my results. The weight decreased by about 4-5 kg, and pure fat was gone. If someone thinks that 4-5 kg ​​is not enough, I’ll explain: fat is light, and you need to first of all be guided by volume (measure with a centimeter tape, look at clothes, a mirror). I recommend not monitoring your weight at all. Now about the volumes: the waist decreased from 68-70 to 61 during the first training session (like 2 months), and then I finished it off with no carbohydrates and repeated training to 58 cm. The remaining parts decreased accordingly: 10 centimeters were lost from the hips, a little from the chest (2-3 cm). How much it will take off your chest depends on the amount of fat on it. The "real" size of the breast is determined by the size of the mammary gland - it does not lose weight; and if there is fat, it will go away with the help of diet.
In short, I lost weight simply unrealistically, I haven’t been slim for many years)) I couldn’t even imagine that I would become like this, and all sorts of diets like English-buckwheat-Japanese are garbage, they only lose weight (muscles) and a little fat.

Many people worry about their diet. Many people think that the UC diet is the one written on the Internet (where there is grapefruit on protein days). Let me explain: the meaning of the diet is in alternation, in contrast. The stronger the contrast between protein and carbohydrate days, the better result. On protein days, limit carbohydrates and fats to the limit: eat only 0% cottage cheese, tuna in its own juice, chicken breasts, seafood, egg whites (1-2 yolks per day is fine). You can also have 1-2 cucumbers a day. If you eat nuts and cheese (it seems like they are also protein products), fat in the body will be burned worse, because. The body will use fats from foods as energy. But you need to force him to process his own fat. This can be done by eating protein foods. Remember: you don’t need to count carbohydrates and fats on protein days, much less try to “get to their norm” =) Just eat the above-mentioned foods in sufficient quantities to reach your protein norm - only protein needs to be counted. Cottage cheese contains 18 g of protein, chicken fillet - 23 g, egg white - 2 g, tuna - 21 g. Get your protein intake with these products based on your weight*3. If you visually have a lot of excess fat, take less than your current weight.
Counting protein on protein days is easy, you just need to do it for 1-2 days. Then this is done automatically and in the mind - there are only 4-5 products.
It is also often asked whether it is possible to increase the number of protein days to achieve better results. I advise doing 2-3 protein days, but no more. If it’s more, then immediately go on a carbohydrate-free diet)) From 4 (or more) protein days, the result will not be much better than from 2-3. Although every body is different. But purely psychologically and physically (and for me personally, it’s more effective) - 2-3 protein days.

Now about the carbohydrate day: don’t worry about the calculation at all, but just eat healthy carbohydrates all day, except in the evening. In the evening - protein. Eat without overeating. The emphasis is on complex coals (porridge, pasta, vegetables), 1-2 fruits in the first half of the day, you can also eat protein for lunch.

Mixed day: diet proper nutrition- carbohydrates in the morning, coals + protein in the afternoon, protein in the evening.
Answer to frequently asked question: Mixed day cannot be removed, otherwise the effect will be less. It’s also not worth increasing the number of carbohydrate days.

Sample diet:

PROTEIN DAYS:
Breakfast: 200 g of cottage cheese 0% with cinnamon/vanillin without sugar.
Snack: 1 whole egg and 1 egg white. You can make an omelette to which you can add shrimp/chicken.
Lunch: 200 g tuna with 1-2 cucumbers.
Snack: 150 g cottage cheese 0%
Dinner: 200 g chicken fillet.

CARBOHYDRATE AND MIXED DAYS:
Breakfast: oatmeal with ryazhenka fruit (dried fruits).
Snack: fruit.
Lunch: 4 tbsp. (dry) brown rice or buckwheat, or pasta (possible with protein).
Snack: a glass of kefir/ryazhenka with honey.
Dinner: Protein. You can add natural cocoa to cottage cheese.
Stew-cook-bake. Onions-garlic-herbs-spices-salt can be used. You can drink coffee and tea.

Have you heard about carb cycling and want to put it into practice? History of occurrence, main features, diet and menu - everything is in this article.

Carbohydrate rotation- this is a variety diets, which is based on the method of restricting and increasing calorie intake.

The uniqueness of the technique is that it focuses specifically on carbohydrates, and not on other nutrients (proteins and fats).

The diet consists of:

Periods during which carbohydrate intake is limited;

Periods of carbohydrate “loading”.

The theoretical basis of the diet is to manipulate insulin signals to maximize fat burning. Its difference from ketogenic and other diet programs lies in the presence of periods of increased carbohydrate consumption.

Carbohydrate cycling is also known as a cyclical ketogenic diet because it uses some of the principles of the ketogenic technique that are believed to have some health benefits. In this article we will talk about the history of carbohydrate cycling, the main features of this diet, and also give an example menu

History of Carbohydrate Rotation

The concept of carbohydrate cycling was created by Franco Carlotto in the late 1980s and early 1990s. It combined the high-carbohydrate diets that were popular among bodybuilders with the low-carb programs that were gaining popularity in some circles.

This was the first attempt to combine several ideas into one diet that would provide the benefits of the different nutritional approaches that existed during the golden era of bodybuilding. More recently, modern variations of carbohydrate alternation have appeared - the Carb Nite and Carb Backloading dietary programs.

Read also:

General principles of carbohydrate rotation

Carbohydrate cycling (cyclical ketogenic diet) involves 5-6 days of extremely low carbohydrate intake, usually less than 50 grams per day. On the 6th or 7th day, a carbohydrate “load” is done - 450-600 grams of carbohydrates per day, while fat consumption is very low.

The purpose of "loading" is to:

• replenish glycogen levels in muscles;
• prevent possible hormonal imbalance caused by diet and restriction of carbohydrates;
• improve a person’s psychological mood.

The increased carbohydrate intake is a key aspect of the rotation that differentiates it from the ketogenic diet.

Recharging your body will give you the opportunity to train for a long time and at maximum intensity for several days. In practice, this significantly improves the approach to cutting and losing weight for people involved in high-intensity training.

When and how much?

The concept of carbohydrate alternation does not put forward strict requirements for the time and frequency of meals. Some of its variations (Carb Nite and Carb Backloading) require certain breaks in the daily consumption of carbohydrates, especially in the evening. However, these aspects of dietary periodization have not been tested by research.

Restrictions

According to the diet, all you need to do isalternation of daysconsumption of carbohydrates. The quantity limits are quite strict (less than 50 g per day for 5-6 days and 450-600 g on “loading” days), but there are no restrictions on quality. That is, you can eat any carbohydrate food. But you need to ensure that the amount of fat consumed is low. There is no list of prohibited products.

Read also:

Phases of carbohydrate alternation

As already mentioned , The diet includes two phases - low-carbohydrate and high-carbohydrate. The phases may differ depending on the specific situation. For some people, the optimal ratio of carbohydrates during the restricting period and when "loading" is 1:5 or 1:6, while those who exercise a lot may choose 1:4 or even 1:3.

Who is it suitable for?

Carbohydrate cycling is best for people who are controlling their calorie intake and using a low-carb approach, but at the same time want to train more intensely. After all, ketogenic diets usually reduce training performance and the body's ability to recover.

Having a few days where your muscle glycogen is at a high level will allow you to push yourself to the limits of your training and recover well, something that is typically not possible for ketogenic dieters.

Is it easy to stick to rotation?

In many ways, carbohydrate cycling is easier to tolerate than ketogenic diet programs. It provides an opportunity to take a break from food restrictions. Additionally, high-calorie days can help prevent some of the problems that can arise from dieting.

On the other hand, limiting carbohydrates can be a difficult task because you will have to strictly limit yourself in Everyday life, at meetings with friends, parties, etc. In turn, “load” days can be impractical and difficult to implement. Some people find it difficult to consume 450–600 grams of carbohydrates per day.

Diet effects and scientific evidence

The main benefits of carb cycling are that it combines the weight loss potential of a ketogenic diet with the opportunity to get a good workout and recovery from a carb load. This is an attempt to combine the benefits of low-carb and high-carb diets.

Much of the concept behind the diet has not been adequately studied in scientific circles (there are no studies directly related to carbohydrate cycling). That is, at the moment, science has not determined the impact of this program on muscle gain, fat burning and overall health. However, it is likely that many of the benefits of keto diets, such as rapid loss of subcutaneous fat tissue, are also inherent in carbohydrate cycling. To draw more specific conclusions, relevant scientific research is required.

Nevertheless, alternation has been tested in practice: during bodybuilding, cutting, powerlifting and endurance training.

Sample menu for the day

A low-carb day, when alternating, might look like this:

Breakfast– an omelette made from two eggs and ½ sweet pepper.

Snack– a protein shake and some berries.

Dinner– 100 g chicken and 150 g vegetable salad.

Snack– porridge from 30 g of dry oatmeal, almonds (10 pieces).

Dinner– 100 g steak, 160 g steamed broccoli and cauliflower.

If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. If followed correctly protein-carbohydrate diet, you will 100% get a positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). Dividing the diet into protein and carbohydrate days, you spin up your metabolism very well, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does this.

The essence of protein-carbohydrate alternation. Its mechanism of action

In fact, there are many options for the BUTCH diet:

— 2 in 2: 2 days of protein and 2 days of carbohydrates

— 3 in 3: 3 days of protein and 3 days of carbohydrates

— 2 in 1: 2 days of protein and 1 day of carbohydrate

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

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

On protein days, when we practically do not eat carbohydrates, our general state of the body and emotional background are slightly worse compared to days when we are allowed to consume carbohydrates. This happens because glycogen reserves are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask, - on the contrary, it’s good! We're finally losing weight." Yes it positive side protein days, but for an unprepared girl, the first cycles of such a diet, especially if her previously usual diet was very far from correct, will not be easy. Next I will tell you why exactly, and what reasons there are. For now, take my word for it.

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

Protein days

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

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

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

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

Approximate diet for a protein day

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

2 meals

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

4 meals– chicken breast/turkey fillet with vegetables

5 meal– white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

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

Carbohydrate days

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

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

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

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

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

Approximate diet for a carbohydrate day

1 meal– carbohydrate: oatmeal with nuts (berries)

2 meals– protein: red or white fish with vegetables

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

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

5 meal– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

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

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

Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low-carbohydrate diet is the safest and optimal option, especially for girls who decided to try the system for the first time BUTCH for weight loss. Their body is not yet prepared for such drastic changes in diet, and therefore it is better not to practice other more stringent options protein-carbohydrate alternation.

What could be dangerous about this? - for sure, you think. Here's what:

On the third day of the protein cycle, the glycogen level is completely depleted, and due to the high consumption of protein products, especially without important rules BUCH (see below) in the blood the content of toxic substances such as aldehydes and ketones increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body through the consumption of antibiotics, alcohol, trans-fat-containing products, etc. All these toxic substances, when fats (their habitat) are oxidized, enter the bloodstream, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves out using a faster and harsher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

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

BUCH rules

1. Drink plenty! During protein-carbohydrate alternation you need to drink a lot and constantly. This is the main rule of this diet. You need to drink at least 2.5 liters of clean, unboiled water per day. Up to 5 liters of total liquid along with tea.
2. Each meal, especially protein, is accompanied by a portion of low-starch vegetables (cucumbers, all types, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing rotting and fermentation in the intestines.
3. We eat every 2.5-3 hours.
4. There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
5. On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, pearl barley, rye bread), reduce simple carbohydrates to a minimum (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and in such a way as not to harm your health (those who have thought about their health deserve praise), then my advice to you is: choose protein-carbohydrate alternation! This is not a typical diet, it is a nutrition system that is absolutely safe provided you approach your diet correctly. BUTCH accepted by the most effective method fight fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use harsh options BUTCH. If you don’t yet know how to plan your diet, then I will be happy to help you with this.

You can familiarize yourself with the rules for ordering services individual diet nutrition.

Always yours, Skripnik Yanelia!