Protein-carbohydrate alternation (BUCH) is a diet, nutrition system, a kind of drying..

Diet белково-углеводного чередования

In other words, one of the ways to achieve a slim, relief figure. Eliminates the contradiction between adherents of a high-protein or low-carbohydrate diet. Approved by doctors.

Emergence of bob

This diet – the invention of sports nutritionists. It was their charges that necessitated a nutrition system that would allow them to get rid of fat without harming their fitness..

BUCH diet has become widespread not so long ago, but has already become very popular. And this is quite understandable: the nutrition system according to the protein-carbohydrate alternation method does not cause stress, but it allows to achieve a long-playing result.

The essence of nutrition in the system of protein-carbohydrate alternation

Scheme БУЧThis diet distinguishes between foods for protein and carbohydrate, allows the use of several types of food on different days.

The fact is that the human body is cleverly arranged and does not agree to melt the accumulated fat reserves at the first request of its owner. First, all carbohydrates are used..

When glycogen is running out, they begin to burn … no, not fat cells, but muscle cells. That is why many diets affect the body destructively..

The mass may have gone, but not that – the valuable muscle tissue was destroyed. The man feels sluggish and painful.

When it is already impossible to draw energy from muscles, the body begins to throw fat cells into the firebox.

In order to immediately start the process of getting rid of fat, without causing damage to the muscles in the meantime and not bringing ourselves to the protein-energy deficiency, the BUC diet was invented.

Principles:

  1. Cyclicality. Described diet – cyclic type. One cycle consists of four days: two days you need to eat protein food, one – carbohydrate, and on the fourth day you can afford foods from both days. Accordingly, the diet lasts for 4, 8, 12, 16, 20, 24 or 28 days. Then nutritionists advise to pause for a short while: the body gets used to such a food system and stops burning those extra pounds;
  2. Cheating the body for the benefit of the case. At the beginning of the cycle it is proposed to lean on protein foods for two days and limit the consumption of carbohydrate foods as much as possible. So the body is stored protein, but will feel the lack of fuel and will begin to look for alternative sources of nutrition. So that the body does not go into an extremely emergency mode and does not protect the fat reserves, but instead to drown them, there is a carbohydrate day. The body begins to burn fat and a little typed useful carbohydrates. Mixed day allows you to lose weight by inertia and make a smooth transition to the next cycle;
  3. Food varied, but in limited quantities.. Despite the fairly loyal list of authorized products for a full cycle of four of it, we must not forget about the need to count the daily calorie. So for women the optimal amount is 1200 calories per day, for men – 1400;
  4. Compliance with the laws of proper nutrition. The essence of protein-carbohydrate alternation is close to the principles of proper nutrition. Healthy food, cooking without adding oil, limiting sugar and unhealthy carbohydrates – all this helps not only to normalize weight, but also improve health.

Benefits:

Compilation меню БУЧ

  • BUCH is not so much a diet as a power system with minimal damage to health;
  • Frequent meals of tasty, healthy food minimize stress during weight loss;
  • The diet menu is made up of simple, affordable foods;
  • Suitable for athletes as well, it can be easily combined with the use of sports nutrition;
  • Makes the body healthier – reduces cholesterol and sugar.

Disadvantages:

  • Non-quick effect – during one cycle less than 1 kg is dropped;
  • A high amount of protein can have a bad effect on kidney function (consult a specialist);
  • Not suitable for people with diabetes;
  • Restriction in sweet and fat on any day diet.

Possible result:

  • Weight loss due to the breakdown of fat deposits, and not muscle destruction;
  • Recovery and growth of muscle mass (subject to regular training during the diet);
  • Improving overall well-being;
  • Elimination of protein and energy deficiency.

What you can eat and what you can not?

Table of permitted and prohibited foods during the BUC diet:

CAN DO NOT
Protein days Meat: veal, lamb, rabbit meat, lean pork and beef.

 

Bird: chicken, pheasant, turkey, pheasant, duck, goose.

 

Seafood: squid, octopus, mussels, shrimp, lobster.

 

Fish: halibut, hake, flounder, pink, tuna, salmon, trout, salmon.

 

Dairy products: low-fat cheese, unsweetened reduced-calorie yogurt, ryazhenka, cottage cheese 0-1%, kefir 0-1%, milk from 0% to 1.5% fat.

 

Eggs: protein in any quantity, whole egg – no more than 1 piece per day.

Products from the list of approved carbohydrate day

 

White flour baked goods, corn flakes.

 

Starchy foods:

potato, peeled rice,

 

Foods high in fructose:

sweet fruits (bananas, grapes, apricots, dried fruits) and vegetables (beets, carrots).

 

Fatty foods: nuts, seeds, high-calorie cheese, ice cream.

Carbohydrate days Porridges: oatmeal, from wheat, barley, buckwheat, rice, wheat and others.

 

Pasta and bread: bread and pasta from rye flour and with the addition of bran.

 

Sour low-starchy fruits and vegetables, greens.

On carbohydrate days banned foods allowed on protein days.

 

It is forbidden to eat “harmful” carbohydrates:

flour, sweet, fruit with a large amount of fructose, vegetables containing a large amount of starch.

Mixed days To create a menu on a mixed day, use allowed products from the lists of protein and carbohydrate days.. High fat products and containing “harmful” carbohydrates.
A small spoonful of flaxseed oil or cold-pressed olive oil is allowed on any day fat..

Menu for the week on the principles of diet

Monday – protein day (the beginning of the first cycle):

  • Breakfast: cottage cheese casserole 0% fat. Remember that sugar and sweet fruits are banned today! You can add stevia or green apple;
  • Lunch: cook a couple of small pieces of fish. Eat non-fat, savory yogurt and greens sauces;
  • Dinner: boiled chicken fillet. Instead of a side dish, eat one or two cucumbers..

Tuesday – protein day (first cycle):

  • Breakfast: protein omelette. Separate the yolks from proteins, add skimmed milk. To make it tasty, add spices;
  • Lunch: lean beef. You can boil or fry without oil on the grill. You can also eat grilled vegetables, such as zucchini;
  • Dinner: Treat yourself to rabbit in sour cream sauce..

Wednesday – protein day (first cycle):

  • Breakfast: cottage cheese with sour cream minimum fat;
  • Lunch: boiled chicken or turkey with a side dish of baked vegetables;
  • Dinner: squid in a sauce of low-fat unsweetened yogurt.
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Thursday – carbohydrate day (first cycle):

  • Breakfast: oatmeal porridge with skimmed milk;
  • Lunch: steamed fish with unpolished rice;
  • Dinner: buckwheat with mushroom sauce.

Friday – mixed day (end of the first cycle):

  • Breakfast: cheesecakes using bran flour or wholemeal;
  • Lunch: pasta with seafood;
  • Dinner: Fresh Vegetable Salad with Olive Oil Dressing.

Saturday – protein day (second cycle):

  • Breakfast: boiled eggs (eat only proteins, without yolks), tea or coffee without sugar, you can add a little skim milk;
  • Lunch: milk soup with vegetables;
  • Dinner: boiled beef, grapefruit or green apple.

Sunday – protein day (second cycle):

  • Breakfast: a pair of sandwiches from Borodino bread with low-fat cheese;
  • Lunch: grilled fish;
  • Dinner: a glass of kefir or low-fat unsweetened yogurt.

Recipes

Chicken fillet in kefir marinade

This is an example of a meal for a protein day..

It will take:

  • 600 grams of chicken fillet;
  • 300 ml of kefir;
  • 300 ml of water;
  • Spices and herbs to taste.

Cut fillet, crumble greens, add spices. Fill with kefir and water. Leave in the fridge to marinate for at least 3 hours.

After a time, we start the heat treatment. Heat the pan, lay out the poultry meat, pour the marinade there too. Simmer 5-7 minutes on each side.

Pasta salad

Consider the example of meals for carbohydrate day.

It will take:

salad с вермишелью

  • A pack of pasta made from wheat permitted, solid varieties;
  • Onions – half of the head;
  • Some carrots;
  • Canned peas – one small jar;
  • One green bell pepper;
  • One tomato;
  • Some greens;
  • Some black olives (they only improve the taste of the salad).

For the sauce you will need: olive oil, a teaspoon of mustard, pepper and spices to taste.

First of all, cook the pasta. Cooking dressing – mix the ingredients in a bowl for salad. Cut vegetables and herbs, put in a bowl with dressing. We also add pasta there. Stir, serve.

Steamed Fish and Crumbly Rice

Now consider the example of a meal for a mixed day..

It will take:

  • Fish from the list of permitted products for the protein day;
  • Lemon;
  • Spices to taste;
  • Unpolished rice.

Rinse fish fillets, put on a steamer. Put sliced ​​lemon on top. Cook for 15 minutes. At this time, put warm water for cooking rice (the amount of water corresponds to the amount of rice).

After boiling water add rice. Boil until all the water is absorbed. Serve fish and rice with a slice of lemon.

Recommendations for feeding on the system of alternation of protein and carbohydrate foods

Reduction веса с системой питания БУЧ

  1. As with any diet, split meals are recommended – in small portions up to five times a day;
  2. Despite the varied diet, we count calories. No more than 1500 should be released per day, otherwise there will be no effect;
  3. We do not fry anything while cooking, but only cook, bake or steam;
  4. If possible, exercise, a protein-carbohydrate alternation diet will make your exercise particularly effective..

Reviews

The diet of protein-carbohydrate alternation is very cool! Because it works! Has thrown off almost 10 kg in a month! Fat and water leave, and the muscles remain in place. You can eat a sufficient amount of food – once, if something is not possible today, it will be possible tomorrow (a little bit) – two, so in some centuries the diet passed without nerves!

Anastasia, 26 years old

Doing sports for over four years. Decided to dry. I do not like to bother much with food, so I chose this type of drying. The system is simple, understandable. There were no disruptions, and there should not be: a normal kalorazh, a varied menu. The effect is there, the relief became clearer.

Photo result

Andrey, 22 years old

I chose a diet in the spring to lose weight by the summer. My friends advised different ways to lose weight, but no option suits me, because I have endless stomach problems. When I learned about the BUCH, I was delighted – I finally found it.!

She approached responsibly: made a menu, bought products. In the end, for the month she took off almost six kilograms.

The main thing – the health of the diet is not only not spoiled, but on the contrary, it became more pleasant for me to live in my body. They say that it is always impossible to sit on this diet, but from time to time I will eat according to this system.

Marina, 47 years old