Belkovo carbohydrate power menu. Boch - diet for fat burning: menu, rules, products. List of allowed and prohibited products

Search effective diets Slimming is a favorite occupation of all housewives. However, the approach in the spirit "What to eat is to lose weight" does not always justify yourself. Moreover, many advertised diets are dangerous to health.

Often it comes to the absurdity, when homegrown "nutritionists" take the principle sports nutrition with "crooked" modifications and are issued for a full and extreme effective system Slimming. It is such a fate who has suffered a busch diet, which was originally intended for the broad masses.

What is Buch?

Before describing the principles of nutrition, the danger and benefit of this method, will answer the question of what a boch is?

Abbreviation bus decoded as protein-carbohydrate alternation. It is not even a diet, but a way of nutrition based on basic principles Rational Consumption of Calorie and Calculation of BJW using Periodization. If you add the word "diet" to this, it will be a substitution of concepts. When people speak of a beech diet, they mean the extremely small part of the principle of periodization of nutrition, not effective compared to common principles. In addition, the main task of the alternation is not losing weight, but in drying.

So, the protein-carbohydrate alternation is as follows:

1. Created a deficit of kilocalorius with the full exclusion of carbohydrates on certain days.
2. By disconnecting carbohydrates, the body exhausts glycogen stocks.
3. In the next 2-5 days, the body does not have time to restructure use as the main fuel fat fabric.
4. To avoid catabolism and muscle tissue destruction, it is recommended to consume an increased amount of proteins in irregular days.
5. On the 3-6th day, the carbohydrate loading occurs, which deceives the body, without translating it into the "economy mode".

Important:for the exhaustion of glycogen stocks will have to do with high intensityOtherwise, periodization will not lead to anything. Without critical loads, the body will reduce the consumption of glycogen and start splitting muscular fabricthat will not be at all to the slimming that you wanted!

In words, everything is simple. In fact, even experienced athletes Belkovo-carbohydrate alternation of one of the most rigid power circuits are considered. It requires the use of weights, meals for the clock and incredible willpower.

Note: Unlike classic diets with individual adjustment, problems begin, because in conditions of periodization it can take longer than the diet itself.

Before use, Buc must learn:

1. Calculate the number of consumed kilocalories in training and non-training days.
2. Calculate calorie food.
3. Skillfully determine the glycemic index and load of carbohydrates.
4. Understand what "green carbohydrates" and "fiber".
5. Correct power in accordance with the current state of the body.
6. Determine the period of assimilation of proteins of various types.

With long-term depression in the mode of periodization will have to be stockpore hormones and digestive enzymes to avoid the development of pre-diabetes. In addition, you need to have a budget to maintain the body in carbon days.

As can be seen from the main postulates of nutrition, protein-carbohydrate alternation is not intended for people who are not engaged in sports. In other words, for housewives with low physical activity, periodization will be ineffective - rather, on the contrary, will lead to an even greater weight gain.

Main advantages

We hope readers have already understood that the bucket is not another diet for weight loss. Now let's see why this principle of food got out of bodybuilding and became popular not only among athletes, but also in ordinary citizens.

Protein-carbohydrate alternation proper approach Really effectively. There are many reasons for popularity:

1. There is no bad well-being during drying.
2. High speed loss of weight during periods of absence of carbohydrates.
3. Minimization of catabolic processes.
4. There are no violations from metabolism. After a diet, with the right output, the effect of rollback does not occur.
5. Maximum preservation muscular mass When losing a fat layer.

If the principles of alternations were not so complicated in the implementation, this approach to nutrition could be called perfect.

Does this diet have a minus?

Periodization in nutrition was initially developed for bodybuilders athletes during preparation for speeches.

From this, all its minuses flow, because of which it did not find wide use even among athletes:

1. High level of complexity. Even observing all the principles, you have to adjust the power. To do this, you will need several drying cycles to determine the optimal ratio of days / calories / proteins / carbohydrates.
2. The inability to apply on an ongoing basis. The principle of alternation is to shock the body and his deception. However, after 30 days of such waszing, the chronic lack of glycogen, which is usually not restored in full during the boot days, will lead to a slowdown in metabolism and, accordingly, to the leveling of results.
3. The principle of the pendulum. In fact, periodization implies that a person is thinning for two days, one straightens. If you give the will on a boot day or allow an error in periodization, instead of a minus you will see a solid plus on the scales.

Despite its effectiveness, it is potentially dangerous for the health of the diet.

During the reservation, such problems are possible:

• reducing the productive function of the thyroid gland;
• dangerous increase in the load on the gastrointestinal tract;
• constipation;
• harsh mood change;
• the development of gastritis, punctreatitis and other gastrointestinal diseases;
• general weakening of the body at the end of the cycle;
• lowering high-speed and power indicators;
• increasing the likelihood of diabetes;
• development of renal failure and other kidney problems;
• changes in the ratio of digestive enzymes.

And this is not full list Unpleasant and harmful changes in the body during long or incorrect alternation.

Protekovo-carbohydrate alternation contraindicated:

• upon avitaminosis;
• predisposition to gastritis and ulcer duodenal ulcer;
• lack of digestive enzymes;
• lactation;
• renal failure;
• absence of physical exertion;
• weak heart;
• disturbed metabolism;
• predisposition to diabetes;
• during menstruation.

It is impossible to practice such meals during the growth and development of the body (that is, up to 23 years).

Despite all these side effects, the diet continues to quite aggressively promote various "specialists in nutrition."

How to eat?

How to make a protein-carbohydrate alternation?

To do this, do a few things:

1. Calculate the number of consumable cyocalories separately for training and attendant days. Already at this stage, many have problems. The main of them is that, only knowing the flow rate of kilocalories in training days can be correctly calculated. Standard numbers (1200-1500 kcal) are not suitable.
2. Calculate your own net weight (without a fat layer).
3. Further, based on pure weight - calculate the required amount of proteins.
4. In protein days, carbohydrates are completely lacking, the only exception can be done for carbohydrates contained with the tissue in green vegetables (up to 50 g of carbohydrates).
5. In the boot days it is not necessary to greatly exceed the calorie content. It is enough to restore the glycogen stock, exhausted for the first day of workouts. Those. Caloriciness should not exceed 110% of spent in the first training day.
6. A part of the caloric deficiency in irregular days can be compensated by using a small amount of omega 6 fats.

Proteins are calculated as follows:

• 3 hectares of complex proteins (serum + casein + missing amino acids) per kilogram of pure weight in a training day;
• 2 hectares of complex protein in non-training day;
• 1 g of protein per kilogram of the body on the day of the presence of carbohydrates.

Consider the approximate calorie counting on which it is necessary to navigate in the preparation of nutrition.

Permissible products

Let's find out what can be used while the protein-carbohydrate alternation follows.

Protein

Sources of protein - complex. 60% of casein protein should provide a long sense of saturation. Another 30% accounted for a full "egg / meat" protein, which supplies all the necessary amino acids into the body. The residue falls on dairy / serum protein.

What is allowed:

• skim cheese;
• serum, milk, kefir.
• non-fat meat, cooked for a pair, fish, or boiled chicken breast.

What is forbidden:

• fried meat;
• fat meat;
• egg yolk;
• fat milk;

Carbohydrates

Sources of carbohydrates - exclusively. On the downloads of downloads allowed a small use of fructose.

What you can eat:

• green vegetables (onions, cucumber, etc.);
• low glycemic index porridge - oatmeal, buckwheat, rice;
• whole-grain bread with bran (in extremely low quantities);
• products rich in fiber.

What can not:

• soda;
• products containing sugar;
• corn porridge;
• starchy products (potatoes, Topinambur);
• carbohydrates with a high glycemic index (dob, baking, bread);
• muesli - due to the presence of a large glycemic index.

Fat.

As for fats, if desired, salads are allowed to refuel with olive oil. Fish fat is allowed. All these are sources of omega 3. Everything else is not recommended.

Example of calculation

Male 92 kg, with percentage ratio Fat 18%, actively engaged in sports 3 times a week. The average consumption of kilocalories in training days is 3000-3500. In untrained days 2000-2500. Clean weight - 75 kg.

Based on this, in an invalid day, its caloric content will be calculated as:

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

The total calorie content is 1140 kcal in an affected day. The total deficit of kilocaloria is about 2000 kcal in a training day. Standard cycle bush - 4/1.

On the day of loading, its nutrition should be:

• 75 g of protein - 308 kcal.
• 5-10 g Omega 6 fats - 92 kcal.
• Total caloric content of 3500-3850 kcal.
• It means that the residue falls on carbohydrates - up to 700 g of carbohydrates. Predominantly complex.

The total week deficit of kilocalorium is about 4000-5000 kcal. When recalculating into the fatty cloth, this is 444 hectares of firate weekly. 0.44 kg from 17 kg of fat weight is about 2.5% of the adhesive layer weekly, or 10% of the loss of the fatty layer per month. Those. At the end of the month, a man will be news of 89-90 kg, shorting fat layer up to 17.2%.

Attention:seeing the calculations, many consider the result low. However, consider that an athlete was taken as an example with a small amount of fat stupor (about 18%).

For people having a greater fat, weight loss will be more significant. For example, for a person weighing 92 kg, with a ratio of fat about 35% - weight loss per month will be about 6-7 kg. This once again confirms the fact that the diet is designed for clean drying (decrease in fat with muscle preservation), and not for pure weight loss, in which all the fabrics are burning.

Menu on a frantic day

Editorial note: This section is presented solely for informational purposes. The menu preparation principles are listed in the previous section.

The menu on a frantic day as a whole is similar to a frantic diets. The number of food intakes is divided by 5. General caloric content up to 1400.

Detailed DAY Menu for Day:

Menu on carbohydrate day

Download and print both menus can be.

Slimming variation (used / bu)

There is a sparing version of the diet. Its effectiveness remains controversial both in the short term and in the long run. However, it is obvious that it bears significantly less harm to the body and can become a substitute for classical calorie counting, which will provide up to 1-2 kg of slimming monthly. Sample plan Boch diet with menu for every day in a gentle option You will find below in the table.

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

Selection of products is not necessarily hard. It is enough to pick up analogs with a similar amount of BPU by 100 grams.

Log in and out of diet

If you still decide to try the protein-carbohydrate alternation, we hurry to disappoint you: from the first attempt it will not work. The fact is that your body still does not know how to rebuild to the use of adipose tissue as a backup power. Most likely, on the 2nd day of refusal from carbohydrate, well-being will deteriorate, and the metabolism will slow down.

Tip: It is worth experiencing a few cycles of a fleet diet. But even in this case, the protein-carbohydrate alternation is aimed at a long-term pendulum. So, you need to correctly enter the diet, and right out of it.

How to do it right:

1. A week before the start of the bus, it is necessary to calculate your day consumption and consumption of kilocaloria.
2. Within 7 days, it is necessary to reduce the consumption of cyocalorium by 10%, thus creating a small deficit.
3. A day before the start of the diet, it is recommended to make a small unloading.

And only after that start the alternation. Such an entrance will allow the body to firmly respond to horse racing, which is especially relevant for people who are not engaged in sports, or first leaving for drying.

This looks like this:

1. Consumption of kilocalories - 3000, consumption - 2500.
2. On the second day, consumption - 2700, consumption - 2500.
3. On the third consumption - 2430, the flow rate is 2500 (the first signs of the deficit).
4. On the fourth consumption - 2200, the flow rate is 2400 (we reduce the level of workloads).
5. Consumption - 2000, consumption - 2300.
6. 6th consumption - 1800, consumption - 2300.
7. 7th consumption - 2500, consumption - 2500.

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

What to combine?

Note: This section is intended exclusively for professionals.

Protein-carbohydrate alternation practically does not reduce the performance of training. However, if your goal is the maximum decrease in the adhesive layer in the period before the competition, and you do not use testosterone metabolites (i.e., androgen steroids), then some additives will strengthen the efficiency of the training.

These include:

1. L-carnitine. On an ongoing basis, with the aim of improving performance in training - 2-3 capsules 30 minutes before classes. (Here read in detail about).
2. BCAA 2-1-1. To reduce catabolic processes in the muscles. Exclusively after training, since otherwise the amino acids will not go into the muscles, but as an energy. (here is detailed about that).
3. (and its counterparts) in the minimum allowable dosage. Apply is allowed only if the carbohydrate loading coincided with the training day. The drug will continue to heat the fatty tissue, despite the presence of glycogen in the blood.
4. Clenbuterol and its analogues - half a dose in protein days coinciding with training. Maple is the most powerful thermogenic, stimulating lipolysis in the blood.

And one more important moment: No matter how much you did not want to seek, unchanged training Plan The case will not pass. Be sure to add cardion loads in pulse zone fat burning.

Dangerous advertising variations

Unfortunately, the boob of diet - has many simplified schemes. The task of all these miracle techniques and simplifications is to popularize a diet. For this, the "Miracle Nutrition" sellers use data on performance from classical alternation and do not mention possible side Effects. At the same time, a huge list of products is offered as a menu, the diet principles are often violated.

This leads to the following consequences:

1. Reducing the efficiency of the diet. Yes, it becomes safe, but also the pendulum can show on the scales by no means minus.
2. Increase intensity.This happens when women are trying to rape their organism "milk" and other nonsense. Then such a diet has a tighter calorie restriction (not always coinciding with the flow rate), and provides rapid care of water and muscles in the shortest possible time. The result on the scales is stunning (up to 7-10 kg per week), but if you adhere to such an express diet for a long time, you risks to go to the hospital.

Consider the most dangerous options for bucket power.

It makes no sense to consider this diet in detail.

Just list the reasons for which its effectiveness is doubtful:

1. Rigid binding to calorie amounts (without initial data, consumption, consumption, weight, fat breakfast).
2. The presence of a fixed circuit 2/1/1 (2 Framework, 1 in half, 1 carbohydrate loading). Without individual adjustments, the chance of conformity is precisely such a nutritional balance is approximately 7-10% of all who have tried.
3. Not a word about using glycogen and the need for physical exertion.
4. There is no entry and exit from the diet.

Even if you remove all the questions regarding the danger, the tauchery followers are waiting for an inevitable rollback effect, when the weight comes with an excess of the diet.

Diet Powell

Powell diet is the other side of the medal. It is relatively effective, albeit dangerous. The most important drawback of Powell diet is that it is not a protein-carbohydrate alternation. It is the alternation of low-carb and highly carbon black days at fixed calorie.

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

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

RESULTS

In general, protein-carbohydrate alternation is extremely effective method Reset extra kilograms, it is simply necessary to remember the fundamental principles:

1. This is not a diet, but the principle of nutrition.
2. It is suitable exclusively to people engaged in high-speed sports, while maintaining training intensity.
3. The maximum life is 4 weeks.
4. Alternation cannot be used more often than 2 months.
5. It is important to provide feeding with vitamins and minerals.
6. It is necessary for individual adjustment, starting with the calculation of calorie and ending the alternation periods.

It is not worth too looped in weight indicators, since, unlike other "miracle diets", the boob burns exclusively fat, while others eat the body together with muscles, ligaments, leather and teeth.

Even athletes use bush at the final stages of preparation for competitions, when only 3-5 kg \u200b\u200bremains before competitive weight and it is very important to maintain all the muscle mass.

Recently, when delivering from excess weight, the protein system has become popular carbohydrate alternation. The essence of this method is to change the amount of proteins used and carbohydrates to achieve a gradual, but efficient and safe weight loss. As we know, the low-carbonate diet can lead to loss of muscle mass, sharp change in mood, depression, as well as problems in physical or mental work, which is associated with a shortage of forces.

The protein-carbohydrate alternation is a system that makes it easy to get rid of obsessive kilograms of excess weight and keep the resulting effect for a long time.

Mechanism diet

What mechanisms are included when the diet works carbohydrate alternation? In the event that a person gets an insufficient amount carbohydrates, the body begins to generate energy from its own fat stocks. Thus, the fat "depot" begin to be exhausted. But if the body does not receive a sufficient amount of carbohydrates for a long period of time, it begins to look for other sources for replenishing energy. So that this does not happen, an increase in the diet of carbohydrates is expected on the third day. At the same time there is a decrease in the share of proteins in the daily menu so that daily caloric content remains within the established limits.

As a result, such short-term impacts the body does not have time to understand what happens to it. And inertia continues to produce energy using its own fat reserves. All this time, glycogen reserves in the liver and muscles continue to increase. To restore the normal level of glycogen will be needed for several days. Therefore, on the fourth day, it is necessary to start using carbohydrates (but largely at least on the third day).

Scheme Diet Buc

1 and 2 days - minimum carbohydrates and maximum protein.
3 day - minimum protein and maximum carbohydrates.
4 day - Averaged day, and still try to eat carbohydrates more than protein.

You can eat at this simple scheme for a long time - until the cherished digit on the scales is reached. Consider in more detail each of the days.

1 day - protein

It is necessary to calculate the quantity of the amount of protein in grams, based on the formula: 3 multiply your desired weight in kilograms. For example, you dream of weighing 50 kilograms. In our formula, you need 150 grams of protein for all day. It is low-fat varieties of meat, fish, birds, low fatty fermented dairy products.

Products rich in carbohydrates completely excluding. Carbohydrates are permissible only those that are included in protein food. A total of them should be no more than 20-25 grams per day. Fats are also not more than 25 grams.

2 day - protein

Duplicate meals 1 day. If you follow the calorieness, then your daily diet should be placed at 1200 - 1500 kilocalories.

3 day - carbohydrate

It is necessary to calculate the amount of carbohydrate carbohydrates in grams, based on the formula: 4 multiply your desired weight in kilograms. For example, you dream of weighing 50 kilograms. In our formula you need 200 grams of carbohydrates for the whole day. These are fruits, vegetables, cereals, flour. Some chocolate, sweets, but within 1200-1500 kilocalories are allowed.

Consumption of protein products reducing to a minimum (up to 1.5 grams), but the last meal must be strictly protein (milk, cottage cheese, cheese, kefir). Fats should be about 30 grams per day.

4 day - normal day (averaged)

Alternatively, you can eat, as in the 3rd day. Either at its discretion. The main thing is that the calorieness does not exceed 1200 kokalorius.

Approximate Menu Diet Boch all days

We will not give recipes for a diet of the beech in this material, but there is nothing complicated in the dietary cooking. Just look at the menu below, and you will understand it.

Protein days

Breakfast: cottage cheese, unsweetened tea
Lunch: Omelet
Dinner: Fish for a couple, cucumber
Afternoon person: kefir or natural yogurt
Dinner: chicken breast pair or stew beef
At night: Ryazhenka

Carbohydrate days

Breakfast: Muesli (optional - with milk, dried fruits, honey)
Lunch: two apricots or apple
Dinner: rice, buckwheel or pasta with tomato sauce, vegetable salad, slice of rye bread
Afternoon person: the fruit
Dinner: Salad of leaf vegetables, roasted in butter meat or fish, loaf
At night: Ryazhenka or kefir

Self-carbohydrate days

Breakfast: oatmeal with dried fruits, yogurt
Lunch: Apple
Dinner: Rice or Grech with fish for a couple
Afternoon person: iphery with honey
Dinner: lentils stewed meat
At night: ryazhenka or drinking yogurt

Repeat the diet menu of carbohydrate alternation in the form of such four-day cycles can be as long as you reach the desired result. If there is no goal of committing a "revolution" in weight loss, and get rid of 5-15 kg, then adhere to the program for 2-3 months.

Why protein carbohydrate alternation effectively

First of all, the restriction of carbohydrates in protein days leads to a rapid reset excess fluid, and, in combination with training, accelerate fat burning. If the menu is low-calorie, and physical activity is to be present, a person will lose weight during protein days.

Balanced and highly carbon black days in the Boch diet perform the role of "prevention of weakness". Filling out the glycogen depot, you will feel the tide of fresh strength, and do not have time to face tiped for a protein diet dizziness, ketosis, bad mood and reluctance to do something.

Recommendations subject to the protein-carbohydrate power supply system

1. The erroneous opinion is that carbohydrates cannot be used in protein days, as they contribute to a normal mental state and mood. Also, the refusal of carbohydrates will not allow to stick to this diet for a long time. It should be understood that it is impossible to hardly distribute products on protein and carbohydrates. For example, many dairy products beyond what is considered protein, contain and carbohydrates.
2. When weight loss is necessary in protein days to monitor the amount of calories used. At the same time, the diet should be made from low fat products: for example, cottage cheese (low fat), tuna, dietary meat or fish. The deficit not only carbohydrates, but also fat will lead to the combustion of deferred reserves, which contributes to the loss of excess weight.
3. It is recommended to carefully plan the diet and calculate the daytime portion of the protein into low-carb days. You do not need carbohydrates, as they are excluded for a while, also fats, they simply need to minimize them.
4. The amount of protein is determined in this way: we take the value of your weight and multiply on 3. This is the daily norm of the protein in grams. If the weight is too raised, then you can take a reduced indicator for the calculation, but it is impossible to take more than 10 kg. By a certain value, we make a daily diet. To understand how much food needs to be included, you can use the caloric table of products with a separate calculation of proteins, fats and carbohydrates.
5. There is no need to make a carbohydrate day. The main thing is to use high-car products: for example, various cereals, vegetables, cereals, pasta from wheat. To distribute the saturation and benefit of a product containing carbohydrates, it is recommended to use the Special Table of Glycemic Index. In it, the higher the indicator of the GI, the less useful product. For protein-carbohydrate diet More suitable those products in which the lowest index gi.
6. Throughout the balanced (fourth) day, it is necessary to use carbohydrate food in the morning, the day is a protein, combining with carbohydrates, and in the evening exclusively protein products.
7. In physical exertion, it is necessary to understand that energy costs depend on the "gravity" of used food. Between the substances obtained from meals and the burned energy should be balance.
8. The energy value of food used should be from 1200 kcal and up to 3,500 kcal per day. Planning the diet with protein-carbohydrate alternation it is necessary so that it includes a certain portion (necessary for the normal operation of the body) proteins, fats, carbohydrates, as well as vitamins and minerals.

Advantages of carbohydrate diet

First of all, such a diet allows you to quickly "promote" the metabolism, and the adaptation to some particular calorie content does not occur. In addition, you constantly support a rather high physical tone and you can spend intensive physical workouts from time to time.

Regular "throwing up" carbohydrates in the diet does not give the body to use muscles as fuel, which is extremely important, because the excessive loss of muscle mass turns into the "felling" metabolism, as a result of which you seem to stop there and still do not lose weight.

Another plus diet of carbohydrate alternation is that it allows you to maintain a high mental tone. When you sit on the diet and know that you will be deprived of certain products of two or three months, you covers horror. And another thing is when you just plan your menu and eat certain products on certain days.

And one more plus diet of carbohydrate alternation is that it works! And works for all 100! Below is given approximate scheme Food for all four microcycles days. Selection of products, calorieness, frequency of food intakes, are purely individual and dictated by circumstances as the floor, age, personal addictions finally.

Disadvantages of carbohydrate alternation

Given the poor information on this topic, there are practically no data on the lack of protein-carbohydrate alternation in the Russian-speaking network. We list the main:

• The weight loss rate is significantly lower, compared with the classical diet for weight loss. This is due to the fact that the body during low carbid days switches to the high-economical metabolism mode, so most of the highly carbon black days are most nutrients goes back to fat. Thus, we get something like the "pendulum effect": fat burning - fat synthesis. Illiterate authors are trying to deny it, but this provision finds a clear confirmation in studies when measuring the lipid metabolism.
• High risk of gastritis, ulcerative disease and gastrointestinal disorders.
• The diet is much more difficult to provide individual adjustment, due to the complex regime. Especially often negative reviews report women who cannot adequately calculate calorie. According to statistics, about 30% do not achieve the desired result.
• Despite the high popularity and approval from experts, superiority in efficiency is not confirmed in research.
• Physician Dietitian Anna Belousov believes that this diet can not work long time (more than 30 days), therefore, it is simply foleed with pronounced obesity, but at the same time predicts high efficiency when combined with physical exertion, although sufficient justification does not lead.

Expert nutritionist personal trainerHonored by Evehealth

05-11-2018

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Proven information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and cosmetologists seeks to be objective, unpredictable, honest and submit both sides of the argument.

Of the numerous weight loss techniques there are few such, which really allow you to get rid of fat reserves, and do not reduce body weight by burning muscle mass and water removal, making great harm to human health. In order not to face the last phenomena, it should be very carefully studying the principles of impact on the body of a particular method and be on guard when they promise fast slimming. After all, in fact, a considerable time has passed before the appearance of hated folds, we just do not notice it and do not control it. So why should the getting rid of them be instant?

All metabolic processes, both set and energy loss (fat) have their own patterns. To fight them, not knowing the mechanisms of leakage, it is like rushing with a red rag on an angry bull. Therefore, it is better to choose a certain tactic, supported by scientific knowledge and practice, and gradually move towards the goal. And the aid in this serious case will have a boob diet, which is translated as a protein-carbohydrate alternation.

A bit of history

Today there are many variants of a protein-carbohydrate diet, but its developer has become an American nutritionist James Hunter. His food program initially caused bewilderment of nutritionists, because how can you lose weight, eating foods with an increased carbohydrate content, which are the same calories that weighing need to be reduced to a minimum?

But then it turned out that this program allows you to burn only fats, and not a muscular mass, as in other diets. After such a "verdict" of world doctors-nutritionists, this diet began to gain its popularity very quickly, especially among athletes.

This technique has become massively used relatively recently. At first, she used exclusively athletes to maintain themselves in good physical form. I must say that the diet is inventing with doctors and nutritionists precisely for Big. It has many special courses that allow you to increase or reduce the amount of muscle mass in the right areas of the human body, get rid of excess fat Or save it.

Of course, all this requires considerable knowledge and is usually carried out under the supervision of specialists if it is about the preparation of world champions. For the simple people, a simplified version of the bucket technique was created, which makes it efficiently and safely to say goodbye to superfluous kilograms.

Basics of protein-carbohydrate alternation

As you can see from decrypting the name, in this diet the basic principle is the alternation in the diet of days with the predominance of protein and carbohydrate food. What is it for?

To force the body to part with its integrined fat reserve, it is necessary first of all to spend all glycogen (carbohydrates) contained in muscles and liver. This can be achieved by reducing carbohydrate carbohydrates. But not everything is so simple. After all, after a person feels the critical level of their drawback, the body begins to experience stress and take energy, destroying the muscles in order to get energy quickly. And only after that proceeds to the destruction of adipose tissue. In order to avoid such phenomena, it is necessary to find the right balance between the end of carbohydrate reserves and their replenishment. Only in this case the energy from the decay of fat begins to be used.

Boch diet is built as follows:

1. In the first two days, protein food comes into the organism, which is a building material for the body. At this time, to provide all the processes of vital activity as a source of energy is actively spent in most of the glycogen and a little fat.
2. After the carbohydrate day is going, when the glycogen reserve spent in 2 days is replenished. This allows you to bring down the body with a sense and enable it to function in the usual mode.
3. On the fourth day, protein-carbohydrate food is used, which contributes to the normalization of all metabolic processes.

Further, the course is repeated, and the fatty fiber is consumed gradually. Diete protein-carbohydrate alternation is an excellent technology to reduce weight, without starvation and grueling workouts, and without fear that extra kilograms return.

It is important that the sharp restriction of calorie food in this system is not required. It is necessary to maintain the daily rate in the amount of and 1400 kcal, respectively, in women and men, and it is also important to do physical exercises and sports.

Diet on protein-carbohydrate alternation is usually carried out for at least 4 weeks. It is possible more, but most importantly, the number of days was a multiple four, i.e. 28, 32, 36, etc.

Benefits of a protein-carbohydrate diet

The main advantage of this protein carbohydrate diet is that it allows you to quickly reduce the weight, not at all hungry. And besides, it does not provide for complex calculations of calorie food. It is enough to understand for yourself how to plan the diet of the day and the weight will begin to leave.

Such a diet gives weight loss not by removing excess fluid from the body or by the body, but by burning fat deposits, which is quite important. After all, the fluid is very quickly replenished with the body and weight arrives again. And feeding on this program, the weight will still be in normal for a long time, if, of course, then eat moderately and ensure that you eat.

Menu

Breakfast should be a skilled cottage cheese weighing 200 g. You can add cinnamon to it.

In the 1st afternoon, it is necessary to eat an egg omelet with any seafood.

For lunch, any fish in boiled form is usually prepared and used with cucumber.

In the 2nd afternoon, you can drink kefir or eat cottage cheese again.

For dinner, boil the meat chicken or beef to get the 200th portion.

Carbohydrate day

On this day, the amount of carbohydrates coming from food should be equal to 5-6 g per 1 kg of human weight. However, it is necessary to avoid products with a high content of these components, i.e. sweets, flour, etc.

The fact is that sweet and flour products contain so-called fast carbohydrates that harm our body. But the slow carbohydrates contained in the croups, gentle by grain, etc., are absolutely necessary in order for us to have energy to live. Porridges can be equipped with a wide variety, but it is best to use untreated grain - buckwheat, unlightened rice, etc. You can diversify the menu by supermodiles - for example, chia seeds, flax seeds.

Menu

Breakfast can consist of any porridge, muesli with kefir or milk, as well as honey.

In the 1st punch, it is desirable to have different fruits.

For lunch - vermicelline or brown rice with meat, or seafood.

Everyone has long been known about the diet, which requires strict restriction of carbohydrates in the diet. But nutitors have been developed more sparing, but at the same time a more efficient version is a diet 21 day protein-carbohydrate alternation. With this way, weight loss can not only get rid of unnecessary kilograms Quickly, but also make it easy and keep health.

How it works?

The protein-carbohydrate alternation implies that you will only eat food, rich in proteins, and the next 2 days - food rich protein and carbohydrates. Thus, like this diet looks like - 2 days of protein - 2 carbohydrate days.

If you want to lose weight fast enough, then for protein days it is better to choose small-calorie products. For example, cottage cheese no more than 3% fat, kefir 1%, eggs, chicken breast, yogurt, fish. As a result, there will be a shortage of fats and carbohydrates, and the body will be forced to spend its stocks.

Also do not forget to calculate the protein rate for your body per day. For a person who is not engaged in sports, there will be 1-1.5 grams per kg of protein body mass per day. This figure should consist of 70% of animal proteins and 30% of plant. If you are lending an active lifestyle, then 1-1.5 grams per kilogram of body weight should be only animal proteins. It is not necessary to count fats, you need to just follow so that they were a bit.

Belkovo carbohydrate diet It implies that in carbohydrate days you will have so many carbohydrates as you wanted, the main thing is that they are simple: cereal, vegetables, bread, pasta from solid croup. It is worth postponing towards sweets, baking and sweet fruit. These products have a high glycemic index, and therefore contribute to a sharp and strong increase in blood sugar. And even more so, you should not eat such sweets with fatty foods.

If you want to lose weight really quickly and efficiently, then let your diet look like that, 2 days of protein - 2 days of vegetable or 2 days of protein food - 2 days on the croup.

Now we will offer you a menu of both diet options.

2 days of protein - 2 Vegetable days:

Protear days:

• Breakfast - omelet of 2 eggs, tea cup;
• The second breakfast is 100 g of cottage cheese 3%, tea cup;
• Lunch - 100 g of fish for a couple, one cucumber;
• Afternooner - 200 g of yogurt;
• Dinner - 200 g chicken breast, cup of tea.

Vegetable days:

• Breakfast - 2 boiled eggs, pepper salad and 2 tomato, a piece of bread, a cup of tea with a spoon of honey;
• Second breakfast - 100 g of cottage cheese with banana and berries;
• Lunch - 200 g of boiled rice and 100 g of chicken breast;
• Afternooner - 200 g of yogurt with nuts and dried fruits, a cup of tea;
• Dinner - 100 g of fish for a couple, salad from greenery, tomato, Beijing cabbage and nuts.

Two protein days - 2 days on the groats:

Protear days:

• Breakfast - 200 g of yogurt and tea cup;
• Second breakfast - 2 boiled eggs with a spoon of natural mayonnaise;
• Lunch - 200 g of fish for a couple, a cup of coffee;
• Afternoon - 100 g of cottage cheese with a spoon of sour cream;
• Dinner - 200 ml kefir.

Circular days:

• Breakfast - 200 g Yogurt + 3 Tea spoons of oatmeal and 1 spoon of nuts, tea cup;
• Second breakfast - 100 g rice on milk;
• Lunch - 200 g of buckwheat, 100 g of boiled chicken breast;
• Afternoon school - a cocktail of 300 ml kefir, spoons of honey, 3 tablespoons of oatmeal;
• Dinner - 50 grams of oatmeal on water, a glass of kefir.

Diet Buch - Reviews:

"As for me, this is one of the best diets! Nothing superfluous, anything harmful ... I adhere to this principle of nutrition for a year and does not bother anything, even disappeared with digestion. To begin with, I tried to lose weight, limited calorie. The result - for a month I threw 5 kg. "

"Very good and thoughtful power principle. And most importantly - no victims and torment. You can always eat and maintain harmony. Although I sometimes allow myself and sweets in carbohydrate days. "

"After carbohydrate days, it appeared + 1-2 kg on the scales, as it hurt the water, I thought that the diet was not thought out, but it turned out that these are malfunctions in my hormonal system. I use bus to succeed and really working thing, if you combine with a mild fat burner and slaughter training. "

The task of most diets aimed at intensive reduction in excess weight is the overclocking of the organism's metabolic processes. This prevents a quick recruit set of kilograms after stopping the power in the diagram and the transition to the correct diet. Improve metabolism, reset weight and preserve muscle mass when losing weight will help protein-carbohydrate alternation - a diet, which is based on the principles of healthy getting rid of kilograms. While following this regime, a person does not experience physical, psychological discomfort due to a balanced menu.

Basic principles of protein-carbohydrate alternation

The protein-carbohydrate diet has one main task - to force the body to burn fats without using both the energy fuel muscle mass. To give it such an opportunity, you need to alternate days with high consumption of proteins, carbohydrate and mixed days. The principle of action of the bus is as follows: during the first two days (protein), the body does not receive a sufficient amount of carbohydrates, important to maintain tone, giving the strength to a person. This diet by the end of the second day almost completely uses glycogen - the energy reserve of the organism.

With the rapid expenditure of glycogen, the rapid use of fats of the body as fuel for its normal operation - that is, they are effectively burned, after two days the diet is observed big loss Weight. Without looking at a nice result, continue to eat alone proteins are excluded, since the stress obtained by the body can contribute to the transition from burning fat to the cleavage of muscle mass. To avoid such a development of events, a diet of protein-carbohydrate alternation is included a day with high carbohydrate consumption.

During the carbohydrate day of the Diet Cuch, due to the replenishment of glycogen reserves, the body does not have a lack of energy, therefore continues to burn fat weight. But completely to fill the right amount of energy reserve for one day will not be able, therefore, there is a mixed hard day, in which carbohydrates are continued to be more moderately used in combination with a smaller mass of proteins. After it, the protein-carbohydrate cycle is repeated.

The result of the first two days of the diet becomes weight loss from half to one kilogram, during the third day the burning process of fat continues. By the end of the mixed day, the kilogram is returned to a large extent, but these are not newly gained fats, and the water that carbohydrates is binding. When the cycle is repeated, the weight will return to the second protein day of the diet to the indicator observed in the middle of the previous cycle (before consumption of carbohydrates in large quantities).

Scheme Diet Buc

The protein-carbohydrate alternation is implemented according to the following scheme: two days diet with protein use + one day carbohydrate + one mixed day. Then everything is repeated first. Adhere to the diet follows no more than two months, although some nutritionists recommend not to perform cyclical repetitions for longer than twenty-eight days. It is necessary to eat fractionally - about five times a day to improve metabolic processes. Scheme of a contrast diet bush:

• 1-2 day.
  The use of proteins in the amount of 3-4 grams per kilogram of weight to which you are striving. For example, for the desired 55 kilograms, you need to eat 3 * 55 grams of protein (165). It is also necessary to limit the total weight of the carbohydrates consumed to 25 grams within two days, and fats - up to 25-30 grams.
• 3 day.
  The protein consumption is sharply reduced to one and a half gram per kilogram, and the carbohydrate mass increases to 6 grams per kg of desired weight, the caloric content of previous days is preserved.
• 4 day.
  Approximately equal amount of proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) are used. You can not eat more than thirty grams of fats for a day.

There are many variations of protein-carbohydrate alternation, in addition to the four-day cycle described above. Other popular diet options:

1. 2 days of protein + 2 days of carbohydrate replenishment;
2. 2 protein days + 1 with carbohydrates;
3. 3 carbohydrates + 1 carbohydrate + one mixed;
4. 2 protein + 2 carbohydrate + 2 medium.

In some cases, the diagram of the diet is selected individually by the doctors-nutritionists.

Diet Butch shows high efficiency in itself, especially for people suffering from a significant deviation from normal weightBut for those who want to lose a relatively small amount of extra kilograms, it is better to combine protein-carbohydrate alternation with physical exertion. It is recommended to carry out training during the first two days when the mechanisms of intensive fat burning are started, and the amount of glycogen in the body is low. It will be extremely effectively engaged with a skipping. power exercises.

What you can eat during a diet, and what is impossible?

During a diet, Boch doctors recommend to give preference to dishes that are made without significant use of salt, fat, sharp spices (although the spices are allowed). If thermal processing is needed for making meals, it is better to make food to a pair or in the oven, avoiding frying. Also, under the observance of the diet, it is necessary to drink no less half-liter of pure filtered water. List of products that are ideal for bush are shown below.

List of allowed and prohibited products

Products that are allowed or unacceptable to use the diet during compliance, depend not only on their overall utility, but also on the correspondence of the day of the alternation of proteins and carbohydrates. Only on the third, the last day, it is possible to use products from both lists. Which food is recommended for use during the two stages of a contrasting balanced booby diet:

• Protein Diet Days: You should give preference to such products as low-fat fish, boiled beef, chicken breast, white turkey meat, boiled eggs (maximum two yolks per day), low-fat cheese, cottage cheese 0%, low-fat kefir, milk, allowed by the use of greenery, The use of cucumbers (maximum two per day), a small number of nuts.
• Dieting carbohydrate day: when observing a diet during the third day, we need to use oatmeal cooked on the water, rice, pearl porridge, buckwheat porridge, fresh vegetables, not past thermal processing, grain bread, green apples, allowed to eat a maximum of one tablespoon of honey per day , a few pieces of black chocolate.

Products that are prohibited by use: Sweet desserts using sugar substitutes, as well as simple sugar, alcoholic beverages and soda, salt, refined wheat flour dishes, Nezelnogo cereal, potatoes, pineapple, bananas, watermelon, persimmon, grapes, fatty meat, fruit Juices, Fast Food, Carrot. Although such products like nuts, for example, are allowed to use, you need to eat them with caution - except for the protein they contain a large amount of fats.

Approximate menu for a week

To lose weight using the protein-carbohydrate type of diet, you need to use no more than 1,500 calories per day. It is necessary to eat fractionally, up to 5-6 times, in small portions, not forgetting to drink a sufficient amount of fluid to maintain the water-salt balance. Sample menuwhich is recommended to adhere to, while complying with the diet of protein-carbohydrate alternation:

• 1-2 day.
  Breakfast: cottage cheese + unsweetened tea or low-fat omelet of two eggs + salad with non-starchy vegetables. Second breakfast: 100 grams of cottage cheese or omelet. Lunch: 200 grams of low-fat fish + 100 grams of vegetable salad, fledged with a spoon of olive oil, in a more strict version - a pair of + one cucumber. Soon: one cup of kefir or natural yogurt. Dinner: boiled chicken (or for a couple) or stew beef.
• 3 day.
  Breakfast: about a hundred grams of muesli, refilled with honey, a small amount of raisin or oatmeal on the water. Lunch: green apple or two apricots. Lunch: a little rice, buckwheat porridge or pasta of wheat solid varieties along with a salad of fresh vegetables, a piece of whole grain bread. Soon: Fruit with low sugar. Dinner: Lapey + Salad with leaf vegetables + meat or fish.
• 4 day.
  Breakfast: about a hundred grams of oatmeal, filled with dried fruits + yogurt. Second breakfast: green apple. Lunch: buckwheat porridge or rice + 200 grams of fish made on a pair. Afternoon school: honey rhythm. Dinner: lentil + stew meat or 100 grams of shrimp with non-starchy vegetables.

Recipes Dishes for Bouch

Unlike rigid low-calorie diets, the beech is relatively simply due to the large list of allowed products and daily variety in food. To make it easy to ease the life of thinning, for each day the diet is invented by many interesting delicious dishes. See below four diet recipeintended for protein and carbohydrate days.

1. Chicken sausage for a protein day diet. Ingredients: Polikylogram of chicken breast + 200 grams of cottage cheese + spices + garlic + slight salt. How to cook: chicken is well crumpled with a blender, mix with cottage cheese and garlic, grind again, add spices. Give the shape of sausages, put in the sleeve for baking and bake at 180 degrees about half an hour.
2. Soup for a protein day diet. What you need: one chicken breast, greens, five egg whites, spices to taste. How to cook: bring the water in which the fresh chicken is lying, to a boil, immediately drain the water and continue to cook meat. When it is ready, you need to get the breast, cut, throw again into the broth, whipped protein to put with greens, spices there. Cook for 5 minutes.
3. Carbohydrate menu Diets - carrot cookies. Ingredients: oatmeal, carrots, cottage cheese, eggs. Add to dry oatmeal boiling water, insist about two hours, then drain the water. Add to oatmeal to add grated carrots, cottage cheese with eggs and spices, mix well. Shape cookies, put on the baking sheet, bake until a golden crust.
4. Carbohydrated woodwork. What you need: Degreased cottage cheese, one egg, 40 grams of oatmeal, 30 grams of rye, teaspoon of olive oil, kefir on the eyes. In addition to cottage cheese, everything is pretty mixed to the consistency of the soft dough, lay out on the table, sprinkled with rye flour. Roll. Share cottage cheese on the dough, wrap the stuffing, put on a papers with a papers in a preheated oven. Bake about twenty minutes.

Video about the advantages and disadvantages of diet

Bouch diet allows you to reduce without special deprivities excess weight, it becomes a source of good mood, improves metabolism, but, like any diet, has its drawbacks and contraindications. Read more about what a bush is what else there is a power circuit, the main disadvantages of the diet and which products are allowed to use, tells this video: