The diet of BUCCH is based on the alternation of protein and carbohydrate days, which helps to force the body to part with accumulated fat reserves. This method of losing weight is like many things that you will not have to significantly restrict yourself in nutrition and suffer from hunger. The advantage of the diet is that the menu for a week can be made independently, taking into account the basic rules and own preferences. Continue to lose weight by this method can be up to four weeks.
Principles of building a menu in the diet
This method of weight loss is based on alternating four days, and each has its own purpose. For the first two days, you need to consume protein foods that are important for muscle tissue. To ensure life as a source of energy, the body will use nakolennym fat and glycogen. The next day in the diet menu BEACH for girls is carbohydrate, the purpose of which is to replenish the glycogen reserve. Thanks to this, the body does not experience stress and continues to work in the previous regime. The fourth day implies eating both protein and carbohydrate foods, which allows us to normalize the course of metabolic processes. After that, you need to repeat everything first. Another important point in the detailed diet menu is BEACH - you do not need to seriously limit yourself in food, just keep the daily norm of 1200 kcal. To get a really good result you need to exercise regularly.
When making the menu, consider that on protein days the amount of protein consumed should be 2 kg per kilogram of weight, and in carbohydrate days 1 kg. As for carbohydrates, they can be ignored, but simply have fresh fruits , vegetables, cereals, cereals and other foods that are rich in complex carbohydrates. Let's consider an example of the menu for the week of the BEACH diet for girls.
For the protein day:
- Breakfast : a couple of hard-boiled eggs, tomatoes and tea.
- Snack : 150 g of low-fat cottage cheese or a protein cocktail.
- Lunch : 100 g of boiled fillet and 150 g of stewed vegetables.
- Dinner : 150 grams of steamed fish (lean meat) and kefir.
For carbohydrate day:
- Breakfast : 250 grams of oatmeal, cooked in low-fat milk, and a banana.
- Snack : an apple or an orange.
- Lunch : 125 grams of steamed fish, 150 grams of rice with tomato dressing, salad of cucumbers and greens, and as a dressing, use oil.
- Dinner : 200 g of cabbage or tomato salad and 1 tbsp. kefir.
For mixed food:
- Breakfast : 250 g of oatmeal (buckwheat) porridge, a couple of eggs and tea.
- Snack : 1 tbsp. kefir and a slice of rye bread with cheese.
- Lunch : 100 grams of boiled fillet and 150 grams of rice with vegetables.
- Dinner : 150 g of cottage cheese and 100 g of boiled squid with sour cream.