Thanks to the labors of nutritionists and professional trainers, the world famous diet BEACH , or protein-carbohydrate alternation, was born . Today it is necessary to pay tribute to the athletes, who after the weight gain phase wanted to get rid of excess centimeters of fat, while not losing the hard-earned muscle mass.
Years later, nutritionists developed an exemplary diet menu for BUCK specifically to reduce the weight of the average person. The main thing to remember is that the BSU does not help to remove the large abdomen, but contributes to the correction of the figure, the normalization of metabolism and the preservation of an excellent form. In this article, we'll talk about how such a weight loss system can reduce weight, maintaining a good mood and retaining mental and physical activity.
How does the diet of protein-carbohydrate alternation work?
Many of us often wonder: how can you remove the extra pounds by eating foods that contain a lot of protein or carbohydrates? The answer to it lies in the following: due to glycogen, we get energy, this carbohydrate is in our muscles, liver and is processed first. Accordingly, in order to start burning fat, the body needs to first exterminate all glycogen, after which, to extract energy, to deploy a strategic reserve - fat cells.
It is on this peculiarity of the organism that a diet of BUD or a protein-carbohydrate alternation is built. For a couple of protein days, glycogen is depleted, then, in order not to consume muscle mass in this process, several days of active loading of the body with carbohydrates should follow, and protein days again. The scheme is quite simple, the first 2 days there is a sharp decrease in weight, by removing the liquid from the body, then there is a pause and weight restoration, and finally its final decline. Variants of alternation of protein and carbohydrate diets exist a lot:
- 5 days of a carbohydrate diet and 2 days of a high-diet diet;
- 2 days of protein diet and 1 day of carbohydrate diet;
- 3 days of protein diet, 1 day of high-carbohydrate and 1 day of medium-carbohydrate diet;
- 2 days of a protein diet, 2 days of high-carbohydrate diet and 2 days of a medium-carbohydrate diet.
The use of protein throughout all the days of the diet, and regulate only the amount of carbohydrates, reduce and increase.
The diet menu of protein-carbohydrate alternation
By sticking to the BEECH system, you can drink any teas, coffee, with sweeteners or just water with lemon juice. Beginners should try to survive on two days of protein, one high-carbohydrate and one low-carb day. For 1 kg of weight should be consumed 2 g of protein, during carbohydrate days 1 g per kg of body weight. Carbohydrates can not be considered at all, but simply eat fruit, cereal, all kinds of flakes, brown rice and honey.
Protein diet menu of protein-carbohydrate alternation:
- Morning: 200 g low-fat cottage cheese, for taste you can add a little cinnamon or cocoa.
- Second breakfast: two fried eggs or an omelette with a seafood cocktail.
- Lunch: stewed tuna fillet, celery or cucumber.
- Afternoon snack: a glass of yogurt or 100 g of low-fat cottage cheese.
- Dinner: 200 g of boiled chicken fillet or beef.
The carbohydrate dietary menu of the protein-carbohydrate sequence:
- Morning: oatmeal or muesli, you can pour low-fat milk, boiling water with honey, yogurt or fermented milk.
- The second breakfast: fruit , for example apricot, cherry, cherry, apples, which do not contain a lot of calories.
- Lunch: vermicelli or pasta with chicken or beef meat, can be replaced with rice with seafood.
- Dinner: boiled or baked meat or fish.
It is very important, before you decide to make a diet menu for yourself, be sure to consult with a specialist.