Belkovo carbohydrate diet for weight loss for a month. Protekovo-carbohydrate alternation (bucy diet) - get rid of fat, not from muscles and water. Grilled bananas. The dish is suitable for carbohydrate days

Protein-carbohydrate alternation (Boch) - effective system Slimming. It appeared after drying, gently belongs to the body, has a lot of advantages, it is much easier to transfer, but also helps to fight fat. The technique requires a thorough study, it was designed specifically for athletes, does not tolerate deviations. Buc - diet that works only at a competent approach.

Content:

Mechanism of action diet boch

If a person is starving, then in the first days the weight goes very quickly, in a week you can lose a few kilograms, but then the process stops. In stress, the body begins to save energy, the plateau step comes. It is inevitable when using fast techniques, get out of stagnation and establish metabolism is very difficult. The boch diet helps to prevent this, weight loss takes place slowly, but stable.

Glycogen - fuel for the body, which he gets from carbohydrates. In protein days, its margin is exhausted, fat cells begin to be burned. So that the muscle tissue does not happen further, the timely flow of energy is needed. The easiest way is to give carbohydrates. The boch diet can be called a cunning system. When alternating, slimming occurs, but the body does not have stress, kilograms go.

Video: Belkovo-carbohydrate alternation for weight loss

Pluses diet

The main advantage of the diet is the ability to independently make a menu. The loss of fat will be directly dependent on the number and quality of incoming products, but absolutely all lose weight on the bush diet. The weight loss occurs gradually, the body does not experience stress, in many cases it is possible to avoid the plateaus stage, that is, stagnation.

Other advantages:

1. Diversity. The list of allowed products is huge, you can prepare different dishes, but taking into account the permissible combinations and the rules of the diet.
2. Sound. There is a diet often, the size of servings is not limited. In order not to provoke a slowdown of metabolism, the last snack is not earlier than 2-3 hours before sleep.
3. Balanced. The diet is as close as possible to the correct nutrition, it is only a variety of natural products, processed by gentle products.
4. Simplicity. Eat on the boch diet easily for 4-12 weeks, after that it is easy to go to proper nutritionwhich will help consolidate the results achieved.
5. Stability. With the right output from the system, the dropped kilograms are not returned.

Also, the advantages can be attributed to the presence of mixed protein-carbohydrate days, that is, the "day of separation". They help maintain a healthy emotional background, you can adjust the chart of alternation for the holidays, so as not to feel deprived. Unlike the "clean" protein diets when alternating the body, the body is full of strength, easy to play sports and active games, weaknesses and exhaustion.

Cons and contraindications

Boch - diet for healthy people who do not have problems with the kidneys, liver, digestive system. The abundance of the protein gives a greater load, requires the strengthened work of certain organs. Also, the system is contraindicated in pregnant and lactating women, it can not be abide by sick people or those who have suffered surgical interventions. Violation of metabolism, hormonal failures, avitaminosis is also contraindications.

Main cons:

1. Lack of sweet fruits, berries. The system in the summer season is particularly difficult.
2. Diet Boch does not suit people who want to lose weight quickly. Reset for a week of 5 or 7 kg on alternation will not work.
3. Duration. The optimal duration of the system is 4 weeks, it can be increased to 3-4 months.

The diet is not suitable for too fat people. For example, with a weight of 100 kg, the use of 350-400 g of protein can negatively affect the work of the kidneys.

Champions of alternation on a diet bus

There are many different schemes for alternation, but the quer than the four-day cycle is considered. It consists of two protein days, one carbohydrate and one mixed. Next, all this is repeated of the required number of times until the result is reached. It is important not to change the days, do not break the protein series:

1. In protein days on a diet, the bus must consume 3-4 g of protein per 1 kg of weight. That is, a person with a body weight of 70 kg needs to eat at least 210 g per day, in perfect version approach to 280 g
2. In carbohydrate days, it is necessary to consume 5-6 g of carbohydrates per 1 kg of weight. That is, a man with a mass of body 70 kg needs at least 350 g.
3. In a mixed fourth day, it is used equally protein and carbohydrates at the rate of 2-3 g per 1 kg of weight. That is, the same person needs to eat from 140 to 210 g of proteins and as many carbohydrates.

Important! In protein days, it is allowed to consume some vegetables, greens, on average 1 g per 1 kg of weight. These products will improve digestion, prevent the appearance of constipation. It is necessary to give preference to green vegetables, such as cabbage, cucumbers, peppers.

Video: Boch (how to start a diet, products, measurements)

Permitted on diet products

Throughout the diet, the consumption of external fats is limited, only 1 h is permitted. Oil per day. It is advisable not to use it for frying or baking, only for refueling salads, snacks, cooked dishes. If the purpose of the diet is weight loss, the fat content of products is lowered as much as possible. If you need to give the body relief, forms, then you can use milk, dairy products and cheese with average indicators.

What can be in protein days:

• low-fat meat, bird (chickens, beef, turkey, pork, rabbit);
• fish, seafood;
• low-fat dairy products (milk, cottage cheese, kefir, cheese);
• eggs (1 whole per day, proteins in unlimited quantity).

What you can eat in carbohydrate days:

• grain, bran bread, pasta from solid wheat varieties;
• cereals (rice, oatmeal, buckwheat, peas);
• low starch vegetables, greens;
• facial fruits (green apples, pears, plums).

In mixed days, these products are used in the 50:50 ratio. Greens are allowed on any days in arbitrary quantities. Salt is limited, but not excluded. It is allowed to use any dry spices and seasonings with natural composition. If the product of the sodium glutamate type is designated on the product packaging, then it falls under the ban.

Prohibited products

On a diet, Boch cannot be used sugar and too sweet fruits, it is allowed to add to the diet of a small amount of dried fruits on carbohydrate days for breakfast. It is forbidden to replace natural meat products with sausage products regardless of their composition and fat. All dishes are prepared by gentle ways without adding fats. Ketchup, soy sauce, mayonnaise, syrups, sugar substitutes are prohibited.

You can drink water, teas and coffee. Sweet drinks, juices, compotes, sweets can not. Mineral water High salt content will brake weight loss. If some product is not in the listed list, then it falls under the ban.

Approximate menu for different diet days

The huge advantage of the boch diet is the ability to solve themselves, make a menu from those products that are available. For example, one options for different days are given.

Important! The size of the portions is not limited to anything, they can be increased, but you need to remember the fragility, try not to pass, eat often. The body will faster processing received food, metabolism will accelerate, excess weight It will be faster.

Menu for a protein day

Breakfast: Degreased cottage cheese (150-200 g), tea or coffee
Lunch: Protein omelet (1 egg and 3 squirrel), cooked without fat
Dinner: 200 g Chicken Fillet, 1 Fresh Tomato or Cucumber
Afternoon person: 200 g baked or boiled fish
Dinner: 100 g of meat, 200 ml of kefir or ripples

Menu for carbohydrate day

Breakfast: 100 g grain porridge with apple
Lunch: vegetable salad
Dinner: 250 g of baked potatoes, 200 g salad of cabbage
Afternoon person: 150 g of boiled macaroni solid wheat varieties
Dinner: Mixed vegetables stew

Menu Mixed Day

Breakfast: 200 g oatmeal on milk, 1 egg, tea or coffee
Lunch: 200 g of green apples
Dinner: 200 g of chicken, 150 g of potatoes, 150 g of fresh vegetables
Afternoon person: Protein omelet (4 protein) with greens
Dinner: 300 g baked vegetables, piece of fish, fresh cucumber

Exit diet

Since the diet lasts at least 4 weeks, the body has time to get used to a certain set of products. Very convenient after the boch diet go to proper nutrition. As such a special exit of this system is not. But in order to save the results and not gain the dropped kilograms, it is recommended to eat for a mixed day for a week, that is, to ensure approximately equal to the flow of proteins and carbohydrates.

Hello everyone! The word "diet" personally is associated only with restrictions, permanent feeling of hunger and poor mood. But it turned out that there are also such options to eat and lose weight. Protein carbohydrate diet - As one of these options: you eat the makaroshki and the chicken, and the weight is reduced. Just a dream! But maybe somewhere there are catch? Let's deal with.

The point is to alternate the receipt of proteins and carbohydrates by day, therefore, otherwise this type of power is called bush (protein-carbohydrate alternation). The power mode is as follows: one mixed day, two protein, one complicated-carbohydrate. Then the two protein with one carbohydrate day are constantly alternate. According to some nutritionists, this mode can be practicing how much long. The fat content in products is minimized, and weight loss occurs due to the burning of existing stocks.

Indications and contraindications

Against the background and diets using only one element of the protein-carbohydrate alternation looks very good. But this type of food is contraindicated to some people:

• Children and adolescents under 18 and people after 55 years.
• Pregnant and lactating women.
• People with kidney and liver diseases.
• If there are sharp infections and diseases.
• With hidden metabolic disorders.

Boch is not suitable for people who suffer from obesity, because The weight loss on this method occurs only for 1-3 months, and then stops. So people should consult a doctor for developing individual Plan Nutrition.

Benefit and harm

Buch is quite popular among losing weight, because its main advantage is a balance of diet and nice results. The presence in food required for the functioning of vitamins and microelements leads to the fact that the restrictions do not affect any appearance Huming, the condition of his hair or nails, the work of the intestine and an emotional psychological background.

Allowed products have high nutritional, therefore, with this mode, there is no feeling of hunger. Thanks to the abundance of protein, muscle mass does not decrease in volume, the skin does not squeeze and stretch marks.

However, unusual for the body of the amount of protein makes more working kidneys, because to help this organ and speed up metabolism, it is necessary to drink at least 1.5-2 liters of fluid daily and do physical exercises. This simple rule will allow you to not feel the shortcomings of such a diet.

Possible side effects

In protein days for the production of energy, the body will split fat cells - activate the process called ketosis. During ketone, ketone or otherwise acetone bodies are formed, which the body displays naturally. For this reason, the smell of acetone from the mouth can be observed in protein days and even nausea. If you feel strong malaise or other discomfort on the diet, return to normal nutrition.

Views

The protein-carbohydrate alternation exists in one form: 2 protein days, 1 carbohydrate and so to infinity. Small deviations can only be in the fatty products that you choose for your diet.

Diet rules

Below I collected for you the table of optimal products and the right ratio nutrients on the menu. For carbohydrate days, it is necessary to choose products rich in slow carbohydrates with a low glycemic index. Fat rate is calculated by the formula 0.5-1 grams per 1 kg of weight. Calorie dishes are not calculated and not taken into account.

Allowed, prohibited and limited products

In protein days per 1 kg of weight, it is necessary to consume 3-4 grams of protein and 1-1.5 grams of slow carbohydrates, which are better to eat in the morning. Permitted products:

• Any low-fat meat and fish.
• Non-fat dairy and dairy products and cheeses.
• Seafood.
• Soy products.
• Eggs.

In carbohydrate days, it is necessary to consume 5-6 grams of this substance and 1.5 grams of protein per 1 kg of weight. The diet will consist of:

• Bean (lentils, beans, peas).
• Makaronov from solid wheat varieties.
• Non-smoke vegetables.
• Facial fruits and berries (with the exception of sweet grapes and bananas).
• Whole grain and rye bread.
• Mushrooms.

Try to limit salt consumption. Potatoes are allowed only in boiled form in uniforms. In carbohydrate days for breakfast, you can eat some dried fruits. Tea and coffee without sugar are also allowed. But the consumption of sausages should be excluded or limit as much as possible. The amount of oil is limited to 1 tsp. per day, which is better to use not for frying, but to refill ready-made dishes.

What is it impossible?

• Sweet fruits and berries.
• Feeded products.
• Ketchup, soy sauce, mayonnaise, syrups.
• Sweet juices and compotes.

Training

Because Such a type of nutrition is the most balanced, no special preparation is required. If you are a sweet tooth, gradually output sweets from the diet to the beginning of the correct nutrition, it has not been stressing for you. In general, the first mixed day is preparation for a diet.

Duration

Buch - N. radical methodTherefore, the results come gradually, and the optimal duration of this method is from 21 days to month. Although some individual adjustments to maintain weight, it is possible to eat on a permanent basis. After about 3 months, the body is fully adapted to such a mode and weight is delayed on a stable mark.

Exit diet

A week after completion of the boob nutritionists recommend to eat on a mixed diet. To maintain the result, try to limit sweet and flour yeast products. Come on an active lifestyle, pick up a video with a course of daily workouts, because the right nutrition is an important, but not the only component for a beautiful figure.

Is it possible to combine with other diets

Protekovo-carbohydrate alternation is a balanced nutrition technique, therefore it is not worth dilute it with its experiments. If you want more radical and quick results, select another way to reset overweight.

Recipes for diet

You will definitely not be starved on this diet. When preparing dishes, give preference to baking, boiling and cooking. Try to minimize fried food consumption. Below - a few ideas for the delicious "dietary" lunch.

Recipe 1. Baked chicken breast

You will need chicken breast, spices (paprika, hops-sunnels), 2 tablespoons are sour cream and salt to taste. In the breast, do shorts. Spices and salt mix with sour cream and pickle in meat mixture. Put the breast into the package and leave in the refrigerator for 8 hours. Bake the breast for 15 minutes by 200 °, then reduce the temperature to 180 ° and withstand until readiness.

Recipe 2. Spaghetti with vegetables

For the recipe you can use any of your favorite vegetables. Here is the most common recipe. Finely chopped onions and garlic fry in a frying pan. Add a zucchini, a few minutes a sweet pepper and within a few minutes tomato. Sung wash and season our grains, put 2 minutes. Put ready-made spaghetti in the pan, mix and smear a minute. Dish is ready!

Recipe 3. Baked salmon fillet with herbs

Salmon fillet from all sides, smear olive oil, salt, add finely chopped garlic. Put several sprigs of rosemary from above and wrap in foil fillet. Bake the fish for 15-20 minutes by 180 °.

Approximate menu by day

So that you are oriented, I will give you an example of a menu for each day. But, depending on your imagination and culinary skills, you can change it at your discretion. The main rule: fractional food, small portions, the last meal in the evening - 3 hours before sleep and gentle method of cooking dishes.

• Mixed day:

1. Breakfast: porridge on milk, egg, tea or coffee.
2. Second breakfast: Facial fruits, citrus fruits, nuts.
3. Lunch: baked breast with a garnish of stewed vegetables.
4. Half date: Degreased cottage cheese with kefir.
5. Dinner: baked fish and 2 eggs.

• Protear day:

1. Breakfast: omelet, tea or coffee.
2. Second breakfast: Degreased cottage cheese.
3. Lunch: Boiled beef, 1 Fresh cucumber or tomato.
4. Sferdnik: Two eggs, a piece of cheese, tea or coffee.
5. Dinner: baked chicken fillet, a glass of kefir.

• Carbohydrate day:

1. Breakfast: Muesli with dried fruits with milk, tea or coffee.
2. Second breakfast: Farmers, nuts.
3. Lunch: Macaroni from solid wheat varieties with mushroom sauce.
4. Afternoon person: vegetable salad.
5. Dinner: lentils with vegetables.

Frequent errors on the diet

The main error of losing weight is the wrong alternation of days. During the protein period, the weight goes faster, but this does not mean that it is necessary to increase the number of days with protein food. Only a balanced approach will give a steady result.

What is a protein-carbohydrate diet for weight loss. Menu for every day for such a diet is easier than it seems. I will tell about the most best examples and secrets.

With this diet there are difficulties - it is interpreted on any way. Options are so much that you are exactly confused. My version is an ideal, but he is close to him. 😉

This is how the alternation of proteins and carbohydrates for weight loss looks:

• Monday - Belka
• Tuesday - Carbohydrates
• Wednesday - Proteins
• Thursday - carbohydrates
• Friday - Proteins
• Saturday - Proteins / Carbohydrates
• Sunday - Squirrels / Carbohydrates

You will have 3 pure days on the protein diluted with high-quality carbohydrates, and on the weekend you can loosen the grip.

How much to lose weight

The protein diet is needed athletes to dry - make muscles and remove to a minimum subcutaneous fat. Remember that for sports people - This is an extreme and one-time measure, they do not use exclusively proteins in nutrition and do not hold the body in constant stress.

I categorically do not recommend not to sit on a diet longer than a week. Still, it is a strict regime, even useful as possible, but for the psyche is harmful. When big weight Be sure to ask the doctor that you can and what can not and ask him about the duration of this nutrition.

Sit on such a diet for many weeks is useless. Sooner or later, the body will cease to give fat and will reduce all your efforts to No, he has its own inner understanding of fat burning speed and, if you need to put a plateau for a month, he will put it - be sure.

You can use such a week diet once a month, for example, in the first week of each month. Over time, the results will still decrease, but it should be - the less subcutaneous and visceral fat, the slower he leaves.

The good news is that in this whole week you lose a lot and while you will remain full. What is needed.

Safety technique

You should not exclude carbohydrates completely in protein days. Maximum that you can afford - this is the first day on pure protein products. No longer needed - you will have a chair, my head will break, drowsiness will appear - this is so the body switches to the energy of proteins. One weather day will not do, but no nutritionist will advise you to continue in the same spirit.

When on Wednesday you will have a new protein day, add good quality carbohydrates to it - greens and fresh vegetables for season. So what you need to remember:

• In the days of carbohydrates should be proteins . Best is vegetable.
• Observe drinking mode . Get 1 liter of pure spring water and 1 liter of vegetables, fruits and savory tea. This is for carbohydrate days. For protein fits water and unsweetened weak green tea.
• Turn on the middle physical activity . In protein days, it is impossible to train too intensely - the body and there are no special forces, but to exclude activity is also not the case. Help your body get rid of slags and toxins, running them through the skin. And how can this be done? Right, training and fun. 😉
• No harm . At the weekend you will have a carbohydrate diet, but this does not mean that you can afford the fast food, alcohol or refined desserts. Only healthy and vitamin food. After a rigid protein mode, sweets and baking will hit the body so much that you get even more. You do not need it.

Menu

Monday

1. 200 g of cottage cheese, tea;
2. 2 boiled windscreen eggs;
3. boiled fish;
4. a glass of kefir;
5. chicken breast for a couple.

Remember that you need to drink a lot, sweat a little and in the evening I will lose a good washcloth in the shower.

Tuesday

1. buckwheat porridge + omelet from one egg, tea;
2. apple;
3. a small piece of chicken fillet with a vegetable side dish and a salad of tomatoes;
4. kiwi (orange, mandarin);
5. vegetable salad + stew mushrooms with bow.

Wednesday

1. cottage cheese + apple, tea;
2. a glass of kefir;
3. chicken fillet with a garnish of cucumbers;
4. glass of ripping;
5. baked fish.

Thursday

1. lentils with fresh salad of vegetables, tea;
2. apple;
3. wild rice with vegetable garnish;
4. any citrus fruit;
5. vegetable salad of cabbage and cucumbers with greens (or sauer cabbage without salt).

Friday

1. 2 cooked eggs, apple, tea;
2. 150 g of cottage cheese;
3. baked meat with vegetables;
4. a glass of kefir or yogurt (without sugar);
5. filter fillet with stewed eggplants.

Saturday

1. natural muesli with dried fruits and spoon of honey on milk;
2. apple;
3. stewed liver with vegetables;
4. a glass of kefir;
5. stew beans with mushrooms.

Sunday

1. orange, buckwheat porridge on milk, tea;
2. a glass of yogurt without sugar;
3. young potatoes with chicken fillet and vegetables;
4. vegetable salad from tomatoes and cucumbers;
5. fish cutlets with vegetables.

How much do you lose

Finally, the most interesting. Given the fact that you will start a month from the protein-carbohydrate week, and the next 3 weeks will spend on mixed nutrition from high-quality proteins, carbohydrates and fats, then in a month you can easily lose 7 kg. In the first week from 2 to 4 kg, and then you will gradually fix the result.

Now you know how the protein-carbohydrate diet for weight loss looks like. Menu for every day bring to bookmarks to always have at hand. Lucky with pleasure. 😉

Diet with protein carbohydrate alternating gaining increasing popularity among athletes and just people who want to lose weight without harm to health and always maintain themselves in shape. Diet Butch takes into account the characteristics of the metabolism of the person and allows you to get rid of excess fatwhile keeping the muscles in the tone. The alternation of dishes rich in protein or carbohydrates allows the body without taking stress during a diet, so the risk of breaking and not complete the cycle comes down to zero.

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How protein-carbohydrate alternation promotes weight loss

A diet based on protein-carbohydrate alternation is one of the most efficient because it takes into account the metabolic processes occurring in the body. The basis of the diet is the alternation of days, during which only protein food can be used or only food with a high content of carbohydrates. The result will be noticeable in a few days.

During protein days, the level of carbohydrate consumption is significantly reduced, the body begins to spend glycogen contained in muscles and liver. This leads to the splitting of adipose tissue and weight loss.

So that the body does not experience stress, the level of carbohydrates did not fall to critically low, the destruction of muscle tissues began, carbohydrate days were created. They contribute to the preparation of additional energy, including from the decay of adipose tissue.

An approximate timetable of protein-carbohydrate alternation is as follows:

• 2 protein days, during which the body begins to actively consume glycogen from the liver and split fats to maintain energy;
• a carbohydrate day, during which the glycogen stock is partially replenished, it does not give the body to fall into a state of stress and start destroying the muscles;
• protein-carbohydrate day during which all processes in the body come to normal;
• course repetition.

Nutritionists advise to observe a protein-carbohydrate diet for 4 weeks. If necessary, the course can be extended or repeated.

In addition to the classic, there are other popular schemes of protein-carbohydrate alternation:

• 2 protein + 2 carbohydrates;
• 2 protein + 1 carbohydrate;
• 3 protein + 1 carbohydrate + 1 protein-carbohydrate;
• 2 protein + 2 carbohydrate + 2 protein-carbohydrates.

A significant limitation of calorieness consumed during the day of products is not required on this diet. Women are advised not to exceed 1200 calories, men - 1400. It is important not to reduce physical activity and constantly perform sports exercises.

Sample diagram of a protein-carbohydrate diet

During a protein-carbohydrate diet, it is necessary to observe the rules of fractional nutrition - at least 5 small food receptions per day. It helps speed up metabolic processes in the body.

When complying with the classic model of protein-carbohydrate alternation, the menu will look like 4 days as follows:

• day 1: Consumption of a certain number of proteins from the calculation of 3-4 g of protein per 1 kg of desired weight; consumption no more than 25 g of carbohydrates and 30 g of fats per day;
• day 2: Repeat Day 1;
• day 3: Consumption of 1 g of protein and 6 g of carbohydrates per 1 kg of desired weight; Fat consumption is also limited to 30 g;
• day 4: Consumption of 3 g of protein and 3 g of carbohydrates per 1 kg of desired weight; Fat consumption is preserved at the same level.

From the fifth day, the cycle is repeated. During the two protein days, it is recommended to conduct the most active training: power exercises, cardion loads. Separate deviations from the scheme, if the main is ineffective, stipulates a nutrient physician.

What products are allowed to use the Boch diet

Under the observance of the protein-carbohydrate diet, you need to give preference to boiled, baked and stewed dishes, as well as food prepared for a pair. It is not recommended to use fried. It should be limited to the amount of salt consumed and sharp spices - although it is not necessary to completely exclude them from the diet.

The following products are allowed to use protein days:

• beef;
• chicken fillet;
• turkey;
• non-fat fish;
• low-fat "milk" - kefir, cottage cheese, natural yogurt;
• boiled eggs (but no more than 2 yolks per day);
• cucumbers (no more than 2 pieces) and greens;
• handful of nuts.

Permitted products in protein days - gallery

In carbohydrate days allowed to consume the following products:

• oatmeal;
• buckwheat;
• fresh vegetables;
• apples;
• whole wheat bread;
• bitter chocolate and honey in small quantities.

Permitted Products in Carbohydrate Days - Gallery

Products that are prohibited on a Boch diet:

• sugar and sugar substitutes;
• sweet fruits;
• wheat flour;
• fatty meat and fish;
• alcohol;
• fast food.

Forbidden Products at Diet - Gallery

Approximate menu for four days bus

Insofar as four-day scheme The protein-carbohydrate alternation is considered the classic and most efficient, the diet menu is calculated precisely 4 days.

The cycle should be repeated for a month. If you prefer other diatic diagrams, just adapt the menu to them. For example, you can comply with a diet within 21 days. In this case, the cycle "2 protein days + 1 carbohydrate" must be repeated 7 times.

Days number 1-2 (protein)

The menu in the first two days will look like this:

• breakfast: an omelet to a pair of 4 proteins and 2 yolks, a salad of cucumber and greenery, refilled with lemon juice, unsweetened tea or coffee;
• second breakfast: protein cocktail on low-fat milk or 100 g of low-fat curd;
• lunch: baked chicken fillet with grapefruit slices;
• afternoon person: 100 g beef, stewed with podcoli;
• dinner: low-fat fish and broccoli for a pair, refilled by olive oil and lemon juice;
• at night: protein cocktail.

Greens ensures the enrichment of the body daily norm Useful trace elements

Day number 3 (carbohydrate)

On the carbohydrate day, the diet includes the following list of products:

• breakfast: 200 g oatmeal on milk with dried fruits;
• second breakfast: apple or handful of nuts;
• lunch: Brown rice with chicken fillet;
• afternoon school: buckwheat with vegetable sauce;
• dinner: a piece of fish for a couple with whole grain bread.

Oatmeal with dried fruits contributes fast slimming

Day number 4 (mixed)

For the fourth day, it is allowed to consume both protein and carbohydrate products:

• breakfast: oatmeal on water with honey, omelet to a pair, unsweetened tea or coffee;
• second breakfast: toasted bread with honey, a glass of kefir;
• lunch: Chicken fillet with a pair of pod, fresh vegetable salad;
• afternoon school: fresh vegetable salad with wholegrain bread slice, cottage cheese or cheese;
• dinner: cottage cheese with chopped greens or protein cocktail.

Bean blocks an excess of calories entering the body

Detailed recipes for a boch diet

Menu with a diet boob is simple, therefore any woman will cope with the cooking dishes.

Oatmeal in the bank

Pour into the jar with a lid 3-4 tbsp. l. Oatmeal and pour them twice by a large number of low-fat kefir. If desired, add frozen berries or dried fruits. Close the jar tightly and shake. Leave in the refrigerator for the night.

The dish is suitable for use for breakfast on a carbohydrate day.

Protein omelet with podcol

On a preheated frying pan without oil, put on a handful of frozen beans. Fry to half-preparation. Then pour the mixture of eggs and low-fat milk. Fry on a small fire under the lid. If desired, sprinkle with greens.

Omelet with beans contributes to the replenishment of beneficial substances in the body

The dish is suitable for use in protein and mixed days.

Welcomeing reviews about the result of a boch diet

People who adhered to protein-carbohydrate alternations leave predominantly positive feedback.

What are the contraindications for the boch diet

Diet Boch does not suit people suffering from diseases gastrointestinal tract (gastritis, ulcer, etc.), as well as having problems with the liver and kidneys. In addition, it is not recommended to be used with a substantial excess body weight, in this case it is worth preferred to more hard diets with strict control of the number of calories consumed.

If you need to lose a small amount unnecessary kilogramsAt the same time you want to eat balanced and not harm health, Diet Butch - great way. It takes into account the individual characteristics of the body and helps to lose weight gradually and without harm to the body. After the diet it is necessary to follow the rules healthy nutritionAnd then extra weight will no longer return.

The protein-carbohydrate alternation (bus) is an effective slimming system. It appeared after drying, gently belongs to the body, has a lot of advantages, it is much easier to transfer, but also helps to fight fat. The technique requires a thorough study, it was designed specifically for athletes, does not tolerate deviations. Buc - diet that works only at a competent approach.

• Mechanism of action diet boch
• Pluses diet
• Cons and contraindications
• Permitted on diet products
• Prohibited products
• Menu for a protein day
• Menu for carbohydrate day
• Menu Mixed Day

Exit diet

Mechanism of action diet boch

If a person is starving, then in the first days the weight goes very quickly, in a week you can lose a few kilograms, but then the process stops. In stress, the body begins to save energy, the plateau step comes. It is inevitable when using fast techniques, get out of stagnation and establish metabolism is very difficult. The boch diet helps to prevent this, weight loss takes place slowly, but stable.

Glycogen - fuel for the body, which he gets from carbohydrates. In protein days, its margin is exhausted, fat cells begin to be burned. So that the muscle tissue does not happen further, the timely flow of energy is needed. The easiest way is to give carbohydrates. The boch diet can be called a cunning system. When alternating, slimming occurs, but the body does not have stress, kilograms go.

Video: Belkovo-carbohydrate alternation for weight loss

Pluses diet

The main advantage of the diet is the ability to independently make a menu. The loss of fat will be directly dependent on the number and quality of incoming products, but absolutely all lose weight on the bush diet. The weight loss occurs gradually, the body does not experience stress, in many cases it is possible to avoid the plateaus stage, that is, stagnation.

Other advantages:

1. Diversity. The list of allowed products is huge, you can prepare different dishes, but taking into account the permissible combinations and the rules of the diet.
2. Sound. There is a diet often, the size of servings is not limited. In order not to provoke a slowdown of metabolism, the last snack is not earlier than 2-3 hours before sleep.
3. Balanced. The diet is as close as possible to the correct nutrition, it is only a variety of natural products, processed by gentle products.
4. Simplicity. It is easy to eat on a diet easily for 4-12 weeks, after that it is easy to go to proper nutrition, which will help consolidate the results achieved.
5. Stability. With the right output from the system, the dropped kilograms are not returned.

Also, the advantages can be attributed to the presence of mixed protein-carbohydrate days, that is, the "day of separation". They help maintain a healthy emotional background, you can adjust the chart of alternation for the holidays, so as not to feel deprived. Unlike the "clean" protein diets when alternating the body, the body is full of strength, easy to play sports and active games, weaknesses and exhaustion.

Cons and contraindications

Boch - diet for healthy people who do not have problems with the kidneys, liver, digestive system. The abundance of the protein gives a greater load, requires the strengthened work of certain organs. Also, the system is contraindicated in pregnant and lactating women, it can not be abide by sick people or those who have suffered surgical interventions. Violation of metabolism, hormonal failures, avitaminosis is also contraindications.

Main cons:

1. Lack of sweet fruits, berries. The system in the summer season is particularly difficult.
2. Diet Boch does not suit people who want to lose weight quickly. Reset for a week of 5 or 7 kg on alternation will not work.
3. Duration. The optimal duration of the system is 4 weeks, it can be increased to 3-4 months.

The diet is not suitable for too fat people. For example, with a weight of 100 kg, the use of 350-400 g of protein can negatively affect the work of the kidneys.

Champions of alternation on a diet bus

There are many different schemes for alternation, but the quer than the four-day cycle is considered. It consists of two protein days, one carbohydrate and one mixed. Next, all this is repeated of the required number of times until the result is reached. It is important not to change the days, do not break the protein series:

1. In protein days on a diet, the bus must consume 3-4 g of protein per 1 kg of weight. That is, a person with a mass of body 70 kg needs to eat at least 210 g per night, in the ideal version to come closer to 280 g.
2. In carbohydrate days, it is necessary to consume 5-6 g of carbohydrates per 1 kg of weight. That is, a man with a mass of body 70 kg needs at least 350 g.
3. In a mixed fourth day, it is used equally protein and carbohydrates at the rate of 2-3 g per 1 kg of weight. That is, the same person needs to eat from 140 to 210 g of proteins and as many carbohydrates.

Important! In protein days, it is allowed to consume some vegetables, greens, on average 1 g per 1 kg of weight. These products will improve digestion, prevent the appearance of constipation. It is necessary to give preference to green vegetables, such as cabbage, cucumbers, peppers.

Video: Boch (how to start a diet, products, measurements)

Permitted on diet products

Throughout the diet, the consumption of external fats is limited, only 1 h is permitted. Oil per day. It is advisable not to use it for frying or baking, only for refueling salads, snacks, cooked dishes. If the purpose of the diet is weight loss, the fat content of products is lowered as much as possible. If you need to give the body relief, forms, then you can use milk, dairy products and cheese with average indicators.

What can be in protein days:

• low-fat meat, bird (chickens, beef, turkey, pork, rabbit);
• fish, seafood;
• low-fat dairy products (milk, cottage cheese, kefir, cheese);
• eggs (1 whole per day, proteins in unlimited quantity).

What you can eat in carbohydrate days:

• grain, bran bread, pasta from solid wheat varieties;
• cereals (rice, oatmeal, buckwheat, peas);
• low starch vegetables, greens;
• facial fruits (green apples, pears, plums).

In mixed days, these products are used in the 50:50 ratio. Greens are allowed on any days in arbitrary quantities. Salt is limited, but not excluded. It is allowed to use any dry spices and seasonings with natural composition. If the product of the sodium glutamate type is designated on the product packaging, then it falls under the ban.

Prohibited products

On a diet, Boch cannot be used sugar and too sweet fruits, it is allowed to add to the diet of a small amount of dried fruits on carbohydrate days for breakfast. It is forbidden to replace natural meat products with sausage products regardless of their composition and fat. All dishes are prepared by gentle ways without adding fats. Ketchup, soy sauce, mayonnaise, syrups, sugar substitutes are prohibited.

You can drink water, teas and coffee. Sweet drinks, juices, compotes, sweets can not. Mineral water with a high salt content will slow down weight loss. If some product is not in the listed list, then it falls under the ban.

Approximate menu for different diet days

The huge advantage of the boch diet is the ability to solve themselves, make a menu from those products that are available. For example, one options for different days are given.

Important! The size of the portions is not limited to anything, they can be increased, but you need to remember the fragility, try not to pass, eat often. The body will faster processing received food, metabolism will accelerate, excess weight will be faster.

Menu for a protein day

Breakfast: low fat curd (150-200 g), tea or coffee
Second breakfast: protein omelet (1 egg and 3 squirrel), cooked without fat
Lunch: 200 g Chicken Fillet, 1 Fresh Tomato or Cucumber
Afternoon person: 200 g baked or boiled fish
Dinner: 100 g of meat, 200 ml kefir or ryazhen

Menu for carbohydrate day

Breakfast: 100 g grain porridge with apple
Second breakfast: vegetable salad
Lunch: 250 g of baked potatoes, 200 g salad of cabbage
Afternoon person: 150 g of boiled macaroni from solid wheat varieties
Dinner: Mixed vegetables stew

Menu Mixed Day

Breakfast: 200 g oatmeal on milk, 1 egg, tea or coffee
Second breakfast: 200 g of green apples
Lunch: 200 g Chicken, 150 g of potatoes, 150 g of fresh vegetables
Afternoon person: protein omelet (4 protein) with greens
Dinner: 300 g baked vegetables, piece of fish, fresh cucumber

Exit diet

Since the diet lasts at least 4 weeks, the body has time to get used to a certain set of products. Very convenient after the boch diet go to proper nutrition. As such a special exit of this system is not. But in order to save the results and not gain the dropped kilograms, it is recommended to eat for a mixed day for a week, that is, to ensure approximately equal to the flow of proteins and carbohydrates.

General rules

Diets based on the alternation of protein and carbohydrate nutritional diet (bush diet), developed for intensive weight loss due to fatty deposits. Protein-carbohydrate diet for weight loss in different options It is widely used by athletes involved in bodybuilding for the so-called "drying", aimed at reducing the subcutaneous fat layer, which allows not only to lose weight, but also improve the relief of muscles and the expressiveness of the body.

Along with such specific goals, the boob diet is used to reduce body weight (for weight loss). At the same time, with such a system of nutrition, the body uses predominantly fats, avoiding loss of body weight due to the decay of proteins, that is, the muscle mass as metabolic fuel is not used.

Detailed description of bush diet

The beech diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. In this period in the body comes an insufficient amount carbohydrates and a reorientation of metabolic processes on gluconeogenesis, in which energy formation occurs due to the restless components - mainly glycerin, pirogradna and lactic acid, fatty acids, that is, active consumption begins glycogen And the process of mobilization / oxidation of free fatty acids is accelerated (combustion of fatty sediments).

After a two-day protein diet, glycogen stocks in the body are exhausted and to prevent use as "metabolic fuel" amino acids (protein) It is necessary to replenish the glycogen reserves in the body, which is achieved by the transition to a highly carbonate diet on the third day. But since for one day, the fully necessary amount of glycogen in the body is impossible for the fourth day is prescribed a mixed diet, in which a more moderate carbohydrate content is provided in combination with the physiologically normal protein content. Next, the protein-carbohydrate cycle is repeated.

The scheme of one cycle of the boch diet - two days diet with the use of predominantly proteins + one day high carbohydrate diet + one day Mixed diet:

• The first two days - the number of proteins in the diet of the power supply at the rate of 3-3.5 grams / kilograms of the optimal (specified) weight of the weight. That is, if your weight is 65 kg, and you want to lose weight up to 60 kg, then it is necessary to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days at the level of 25-30 g / day and fats - up to 25-30
• The third day - the protein content in the diet is reduced to 1-1.5 g / kg, and the content of carbohydrates is up to 6 g / kg of the desired weight. At the same time, the caloric content of the daily diet of the previous two days should be maintained.
• The fourth day - in the diet must be present approximately equal to the proportion of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams). The content of fats at the level of thirty gram / day.

The common caloric content of the daily diet is fundamentally important for the boob, which, depending on the level of exercise, 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 to, on the one hand, the unbalanced of the edible diet, and on the other hand, the appearance of the "plateau" effect after this period of staying on the bucy diet (termination / slowing down the body weight) due to the adaptation of the body to such a type of nutrition.

To speed up metabolism and better metabolism, food must 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 use of salty products to limit.

Prepare dishes are recommended by dietary methods Processing products - for a couple, boil, bake, stew. Frying products are not allowed. An important condition for the effectiveness of this diet is a mandatory adequate physical activity, especially in protein days when the content glycogen The organism is low and metabolic processes of intensive fat burning. Particularly useful power loads and dynamic exercises (jumps with a rope, cycling), which stimulate metabolic processes.

Other boob diet schemes are developed:

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

Microcycles with lots of protein days are suitable for weight gain muscular masswhich will grow, but the fat layer, while 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 the increase in the number of days with a protein diet is carried out more hard. The output from the boob diet is easy. To do this, after the end of the diet after the last mixed day, you are writing another 5-7 days by a diet of a mixed day and go to the usual food for you.

Permitted products

The base of the diet diet is the diet:

• In protein days - low-fat varieties of red meat (veal / beef), rabbit / bird meat (chicken, turkey), no skins, river / sea fish (pike, cod, heck, trout, cambala perch, salmon), seafood, degreased cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flax seed).
• Fat - vegetable oils of the first spin, red fish, fish oil, nuts. In small quantities, cucumbers, garden greens, tomatoes, cucumbers.
• In highly carbon black / mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onion, Eggplants, Celery Stems, Green Salad Leaves, Podle Beans, Olives), Fancy Fruits (Bananas / Grapes in the morning), Macarons of wheat solid varieties, wholegrain / partially preserved cereal shell (bunch / oatmeal and wheat porridge, buckwheat , Rice is unlightened), whole grain bread. Fats are the same products as in the diet of protein days. As proteins, for dinner - in small amounts of meat or fish.

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
bean asparagus	2,8	0,4	8,4	47
lentil	24,0	1,5	42,7	284
Nuts and dried fruits
orekhi	15,0	40,0	20,0	500
flax seeds	18,3	42,2	28,9	534
Cruises and porridge
buckwheat porridge	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
millet porridge	4,7	1,1	26,1	135
rice brown	7,4	1,8	72,9	337
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
bread whole grains	10,1	2,3	57,1	295
Dairy products
ryazhka	2,8	4,0	4,2	67
Cheeses and cottage cheese
cottage cheese	17,2	5,0	1,8	121
Meat products
beef boiled	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
saradelki.	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
chicken breast boiled	29,8	1,8	0,5	137
turkey	19,2	0,7	0,0	84
Eggs
chicken eggs boiled skey	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
linen oil	0,0	99,8	0,0	898
Non-alcoholic beverages
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Fully or partially limited products

The following products are excluded from the diet of the boch diet:

• fatty varieties of red meat (pork) and meat products (sausages, ham, fat, bacon, smoked), fast food;
• sugar and products containing it - candies, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
• potato use is not allowed in any form, baking, whole / diluted milk, wheat bread, crackers, cakes, gingerbread, waffles, not whole-grain porridge;
• sweet milk and fatty dairy products;
• sweet fruits (pineapple, watermelon, grapes, persimmon) and juices of them, caffean-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
Fruit
fig	0,7	0,2	13,7	49
Yagoda
grapes	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
raisins	2,9	0,6	66,0	264
phenic	2,5	0,5	69,2	274
Cruises and porridge
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
pelmeni	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
candy	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 products
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
yogurt fruit 3.2%	5,0	3,2	8,5	85
Meat products
pork oily	11,4	49,3	0,0	489
fat	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
sausage in / smoked	28,2	27,5	0,0	360
sausage with / dried	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
fish fried	19,5	11,7	6,2	206
fish smoked	26,8	9,9	0,0	196
canned fish	17,5	2,0	0,0	88
Alcoholic beverages
wine white dessert 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 beverages
kvass Bread	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 indicated on 100 g of product

Menu protein carbohydrate diet (power mode)

The Cole diet menu is based on every day, taking into account the alternation of protein and carbohydrate days and the prevailing diet in this or that day of the microcycle. The basis of the menu of protein-carbohydrate diet is:

• In protein days - products containing full-fledged easily animal proteins: dietary types of red meat (boiled beef / veal) and birds (chicken breast, rabbit meat, white turkey meat without skin), low-fat varieties of fish (pike, cod, heck, trout, Okrug Kambala), chicken / quail eggs (yolks - 2 per day, protein is not limited), low fat curd and cheese, seafood, kefir; Vegetable proteins are soy products, legumes, nuts (in limited quantities due to the high content of fats).
• On the carbohydrate day - it is preferable to use products containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas / grapes in the morning), pasta of wheat solid varieties, cereals (except corn) are preferably wholegrain / partially preserved shell (gosper of the none , Rice is unlightened, bone / oatmeal), wholegrain bread. This is due to their higher food value compared with products containing simple carbohydratesbecause they create conditions for the vital activity of the normal intestinal microflora, normalize the intestinal motor function, adsorb cholesterol/ Toxic compounds and provide relatively persistent and long saturation. At the same time, it is forbidden to use sugar, candy, dried fruits, halv, cookies, chocolate, honey, jam, condensed milk.
• As fat, only products containing unsaturated fats - red fish, fish oil, cold spin fish, flax seeds, nuts, nuts are allowed to include in the diet.

In the protein days of the microcycles, it is impossible to completely refuse vegetation food, since there is a high risk of disorders from the gastrointestinal tract. These days are recommended along with protein food to consume fresh cucumbers, garden greens, leaf salad, tomatoes in small quantities. In extreme cases, it is possible to replace the reception of plant food by consumption before the food spoon of fiber. In addition, the absence of vegetable food and dietary fibers in protein periods is the cause of the lack of admission to the body of a number of vitamins / minerals, which can be compensated for by the reception of tablets of various vitamin and mineral complexes - Unicap, Vitrum, Multitabs, Complivit, Vitamax.

It is important not to forget that dinner in all 4 days of the cycle should be protein, that is, in carbohydrate / mixed days, carbohydrates are better distributed on the first half of the day, and you should finish the day with protein food. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body in protein days. Different kinds of snacks are not allowed with seeds / nuts, otherwise the weight loss process will slow down. Here the menu is not given for a week of the boob of diets, since it is optimally composed of it for one microcycle, and already on it is meant for a week.

First day (protein)

Second day (protein)

Third day (highly grocery)

Fourth day (mixed)

Menu for a month or longer period is made up by set 7-8 microcycles nutrition. Recipes dishes for the boob diet consist of the above products, as much as possible in preparation and do not require special knowledge and culinary skills.

Contraindications

Diseases of the stomach and intestines ( gastritis, ulcer, enteritis/colty), renal failureChronic constipation, obesity 3-4 degrees, diseases of cardio-vascular system, age up to 18 years old, elderly age gout, period pregnancy/ lactation, endocrine / infectious diseases.

Advantages and disadvantages

Boch diet, reviews and results

Protein-carbohydrate alternation - this is a diet, during which the body is forced to burn glycogen stock, that is, to recycle into energy fat layer, saved to "extreme case".

During the compliance with the diet of the boch - this is exactly the name of this diet - muscle Not impoverished and does not fall apart, the formation of a beautiful figure.

Pros and Cough Boch

The positive parties of the Diet of protein-carbohydrate alternations include the following aspects:

• The body does not get used to the daily caloric content of the incoming products and does not make stocks;
• Metabolic processes are accelerated;
• Since carbohydrates are present in the diet, muscle tissue cells for recycling into energy are not activated;
• High physical tone allows training of increased intensity, which is necessary to form a figure;
• Since it is possible to enter your favorite products in the menu, psychological breakdowns do not occur, the probability of neuroses is reduced to a minimum;
• After the failure of the diet, the discharged weight is not refundable;
• The deterioration of the state of the skin, hair and nails is not observed - enough useful substances enter the body;
• The diet of carbohydrate alternation is designed for a long time.

The negative properties of this diet concern all diets without exception - during the limitation of the diet, the body is experiencing a constant feeling of hunger.

Such a condition is even easily pronounced - can lead to the occurrence of diseases of the digestive organs:

• gastritis;
• ulcer;
• gastrointestinal disorders.

In order to avoid side Effects, you need to adhere to the main rule: compare your desires with your capabilities.

Change the diet and increase physical exercise Only healthy people can only. Having a history of any chronic diseases, it should be treated gently to its own body.

Dietary Essence

The main meaning of the alternation of carbohydrate and protein days is not to give the body to a certain amount of calories introduced into the body.

For normal life, it is necessary to fill the supply of nutrients through regular flow of food, from which the desired calories are produced. If energy costs are less than the caloric content of food eaten per day, then fat deposits accumulate in the body.

The difficulty of losing weight lies in the fact that during the restriction of calorieness, it begins to burn not fat, but muscle tissue. The bus menu is composed so that the fat reserve begins to be involved in life support and gradually melt.

Carbohydrate alternation for weight loss consists of 3 stages:

• The cycle is protein - it should be left for 2-3 days. At this time, due to the lack of in the diet of carbohydrates, the body begins to burn fatty tissue due to the loss of glycogen;
• Cycle carbohydrate - enough 1-2 days. During it, the body is updated with the reserve of carbohydrates - the main source of energy;
• A cycle mixed - a moderate diet is observed during the day, during which proteins and carbohydrates are used in food.

It should not be cut into the diet below the limit norm - 1200 kcal. The optimal total caloric content of products is about 1500 kcal.

Proper nutrition by the method of bus

Before making a diet on protein days, it is required to calculate the amount of pure protein necessary for the body. To do this, use the standard formula: weight in kilograms is multiplied by the coefficient of 0.003.

The energy value of products used in carbohydrate days is calculated as: Weight - also in kilograms - multiplied by the ratio of 0.005. But the weight is not the one that is now, but desired, taking into account possible dropped kilograms.

The result obtained and will be the amount of carbohydrates that need to be used for every 5 kg of weight. The amount of pure protein in food per day should not exceed 1.5 g A separate menu is compiled for mixed days: 2 g of protein and 3 g of carbohydrates for every 2.5 kg of weight.

In the menu for protein-carbohydrate alternation, proteins come from the following products:

• chicken breasts;
• dairy products - cottage cheese and cheeses: cheese, Mozarella, Adygei and those like it;
• eggs - it is preferable to eat only proteins into food;
• low-fat fish - predominantly sea;
• seafood.

During the carbohydrate cycle, mainly products containing complex carbohydrates are introduced into the diet:

• porridge - the semolina is excluded completely, the millet is admissible;
• beans: peas, beans, beans, lentils;
• vegetable crops: eggplants, zucchini, cucumbers, bulgarian pepper, pumpkin, greens, onions;
• bread: whole grain or gray;
• mushrooms - Fresh.

In the mixed day, preference should be given to neutral carbohydrate and protein sources.

They are such products:

• meat: Red;
• vegetables: Asparagus, Brussels Cabbage, Green Polka Dot;
• berries - all kinds;
• fruits with a large liquid content: peaches, apricots, plums;
• dried fruits.

You can pamper yourself homemade cottage cheese of medium fat or cutting cold smoking with a small layer of Sala.

Method of cooking any: you can cook it, cook for a couple or bake on the grill. The main thing is to do without the use of oil and to minimize the consumption of salt.

Examples of the preparation of the menu by cycle days

For example, it is worth considering the menu for a diet of carbohydrate alternation. It is not necessary to eat in this way during the bus - if some products do not like, it is not forbidden to change them to your loved ones. On the final result, the replacement of some products to others is not reflected.

Protein cycle:

• breakfast: vegetable salad with vegetable oil and lemon juice;
• lunch: portion of chicken breast with garnish of legumes;
• dinner: Fresh vegetable salad with oil, portion of fish;
• the snacks - if you really want to eat, you can afford a piece of unsalted boiled chicken breast.

Carbohydrated cycle:

• breakfast: any porridge with dried fruits, a piece of whole grain bread;
• lunch: vegetable salad with a side dish, souffle of mushrooms;
• dinner: Portion of Macaron with non-fat sauce;
• smells - Ply permanent feeling Hunger is allowed to eat a chicken or a handful of kuragi, drink a glass of grape or cranberry juice.

On moderate day, the menu looks like this:

• breakfast: porridge with dried fruits and cottage cheese;
• lunch: Fish with a side dish in one's own taste;
• dinner: Meat with salad;
• the snacks are nuts, a piece of cutting. You can even afford to eat 20 g of black chocolate.

Some nuances of the ration

With a diet with carbohydrate alternation, the weight decreases unevenly. In protein days it goes faster, in the first mixed days overweight Can return. It is not worth upset - the diet is designed for a long time, and stable weight loss begins with 7 days diet.

In protein days, load the body should be moderately. In mixed - intensity physical training It should be raised.

It is not necessary to rejoice in rapid slimming and reduce carbohydrate days to one full-fledged meal prepared on the basis of products containing complex carbohydrates.