There are no people who would suffer from excess weight and did not take measures to lose weight. Standing on the scales, people want to see the cherished figure. And, if it is far from ideal, then the heroic process of losing weight begins. What just does not go a person who wants to lose extra pounds. Exhausting diets, in which you constantly want to eat, or real hunger strikes. This does not bring any result. The first few days, the weight goes away, and then it suddenly freezes. The reflection in the mirror does not look very good, the weight stands still, the gloom grows. As a result, losing weight gives up. He throws a diet and leans on food with a vengeance.
Hunger is not a panacea for overweight
What is behind diets and hunger strikes? Why are they not beneficial, and often harmful to health? And why is the hated weight not going to leave its carrier, despite the heroic efforts of the latter?
The thing is that the body receives its energy from a substance called "glycogen". Glycogen is the "fuel" for the human body, and its carbohydrates supply it. More precisely, complex carbohydrates. Muscle and liver glycogen levels are typically 200-400 grams in untrained people, and 400-600 grams in athletes. Its main purpose is water retention in the body. When a person is starving, the body begins to actively "eat" glycogen. A peculiar water "dam" is destroyed, and water leaves the body. Therefore, the very weight that is so actively lost during the initial stage of a hunger strike is not fat at all. This is water.
The arrow of the scales stubbornly refuses to "crawl" down. Why is that? Because, burning fat is not a simple process, but a complex one. It consists of three stages, and the first is called "lipolysis". Its essence lies in the fact that under the influence of certain hormones and fat cells, fatty acids enter the bloodstream. When a person is starving, the concentration of these hormones in his body increases sharply. And fat cell receptors simply lose their sensitivity to them.
Is it possible to lose weight, in general, since everything is so difficult? Yes it is possible. Using a protein - carbohydrate diet.
What is hidden under the acronym BUCH
BEECH, or protein-carbohydrate alternation - this is a balanced diet, which will not allow the dieter to feel hungry. What is the essence of a protein-carbohydrate diet? In the correct alternation of "protein" and "carbohydrate" days. This will allow the body to "throw off" not excess water, namely, to break down fat reserves. Due to this, the weight will not "freeze" on a certain figure, but will decrease.
The body is a complex mechanism
In fact, the human body works clearly, consistently and very logically. He draws energy for work from carbohydrates. Therefore, carbohydrates are the easiest way to get the necessary energy supply. Such "expensive" products as proteins and fats, the cunning body begins to spend in the last turn. When he is sorely lacking in carbohydrates.
However, there is a pattern. Having lost carbohydrates, the body begins to introduce a "state of emergency", perceiving this deprivation as a danger to itself. There is a slowdown in metabolism, which means that the unfortunate weight will remain in place. To prevent this from happening, the doctors developed the same diet with alternating protein and carbohydrate days. Let’s figure out what it is.
The principle of the diet
A protein-carbohydrate diet acts in this way: an organism devoid of carbohydrates begins to get rid of glycogen. After all of the glycogen has been used and the resources for energy are not supplied from outside, the body switches to fat stores. There is an active burning of fat. This occurs on protein days of the diet.
The human body is hard to fool. For a couple of days, the body eats fats, then - turns on the self-preservation mode. Carbohydrates are not served, which means there is a threat to security. It is time to slow down the metabolism, and stop eliminating fat reserves.
At this stage, you should give the body a signal that there is no threat - everything is fine. For this, there is a carbohydrate day. A person is “dressed” with carbohydrates, the body relaxes, focuses on the active storage of glycogen. Energy reserves are replenished, you can calm down. And here comes the turn of protein days, which means stress for the body. It is again taken for glycogen and fats. And so constantly throughout the diet.
Based on the foregoing, it is obvious that, at a minimum, a protein day, a carbohydrate day, alternates in the diet. More precisely, one protein day is not enough. For non-sports people, you need to start with a 2: 1 ratio. Two for protein, one for carbohydrate. For those who play sports "for themselves", you can try the following scheme - three days to eat protein foods, one - carbohydrate-containing. Professional athletes comply with a 5: 1 ratio. The most persistent can eat protein for a week, and only one day "give" a load of carbohydrates.
Carbohydrates and their features
Speaking of a protein-carbohydrate diet, one cannot help but touch upon the subject of carbohydrates. Why, exactly them? With proteins, everything is clear. There is a list of foods that are rich in protein. As for carbohydrates, here are their own characteristics.
The first thing you should know who wants to lose weight - carbohydrates are simple and complex. Protein and carbohydrate diet, alternation of proteins and carbohydrates, but not simple and complex carbohydrates. That is, you can’t eat as follows: two days - food containing protein, the third day - foods that include only “fast” ones, that is, simple carbohydrates. And the fourth day is devoted to saturating the body with complex carbohydrates.
It is unacceptable. In addition, with BEUCH it is impossible to eat "fast" carbohydrates. Allowed only products consisting of "slow", or complex carbohydrates.
The second thing that a person who follows a protein-carbohydrate diet needs to know the difference between simple and complex carbohydrates.
Simple, or as they are also called "fast", carbohydrates - this is sugar in any of its manifestations. This includes sweet pastries, sparkling water, sweets, marmalade, sweet dried fruits such as dates, honey, ice cream. In general, all products so loved by the sweet tooth. Simple carbohydrates consist of one or two molecules, upon ingestion provoke a surge in insulin. And insulin is the main enemy of weight loss. The energy derived from fast carbohydrates goes "to the reserve." Fat deposition occurs, and this does not need to lose weight at all.
Complex or “slow” carbohydrates give the exact opposite effect. They consist of several molecules, split into simple ones. Therefore, it is absorbed by the body for a long time. Complex carbohydrates, when ingested, do not increase insulin, which means they do not accumulate in the form of fat. In addition, “slow” carbohydrates are a source of glycogen. There are four types: fiber, glycogen, starch and pectins.
Foods that contain complex carbohydrates are primarily vegetables. This includes potatoes, cabbage, bell peppers, beets, eggplant, lentils, beans, green peas, lettuce, lettuce. The list of fruits and berries is shorter - unsweetened apples, citrus fruits, pears, pomegranates, cherries, raspberries. As for cereals, there is plenty to choose from. This is barley groats, and millet, buckwheat and corn groats, oatmeal. Perhaps, with the exception of semolina, almost all cereals. Following a protein-carbohydrate diet can pamper yourself with nuts. A few walnuts, almonds or pinecones are not forbidden at all. "Slow" carbohydrates include pasta from durum wheat. But, it is not worth eating them often.
Pros of BEACH
Protein-carbohydrate diet for weight loss has a number of positive aspects:
- Lack of hunger.
- Fat is burned, not water or muscle mass. The last point is most important for those involved in sports.
- The menu for every day with a protein-carbohydrate diet does not require large financial investments. You don’t have to buy expensive products, look for something unusual, but extremely necessary on the shelves of the store.
- Balanced diet. This diet is as close as possible to proper nutrition. Therefore, when it is followed, there are practically no risks to the body.
- Metabolic slowdown does not occur, as with other diets, or fasting.
- BEECH helps cleanse the body, removes harmful toxins. The color and structure of the skin changes. Hair does not lose its shine, does not fall out. Nails do not break. The sixth point is “balm” for girls and women who are so reverent about their appearance. You will not have to suffer from dry hair and brittle nails.
- This diet is easily tolerated for a month, due to the lack of hunger.
Negative aspects of protein-carbohydrate alternation
The protein-carbohydrate diet for weight loss has a downside:
- BEECH is prohibited for people suffering from diseases of the gastrointestinal tract, pancreas and kidneys. It is also recommended that women who are pregnant or lactating abstain from dieting.
- Slow weight loss. Yes, the weight is leaving. But, rather slowly. Therefore, for those who are thirsty to quickly get rid of hated kilos, a diet is not suitable.
- Protein intake exceeds all allowable daily allowances. This may affect well-being.
- The psychological moment. For a long time there are no sweets in the diet, as well as sweet fruits. This can be a difficult test for the sweet tooth, especially in the summer. Many seasonal fruits and berries that are forbidden to eat.
How to calculate your daily protein requirement
There is a simple formula that you should remember when creating a menu for a protein-carbohydrate diet for every day. It says that one gram of body weight accounts for 3 grams of protein. Therefore, in order to find out the daily rate of protein that you need to eat a proper diet, you need to multiply its weight by three.
Example: woman, weight 60 kg. Sixty times three. It turns out one hundred eighty. A woman weighing 60 kg needs to consume 180 grams of protein daily.
List of allowed protein days foods
If you follow a protein-carbohydrate diet for weight loss, you must include in the diet foods that are high in protein. Their list is presented below:
- Chicken.
- Turkey.
- Veal.
- Rabbit meat.
- Offal.
- Shrimp
- Squid.
- Mussels
- Low-fat fish.
- Cottage cheese.
- Kefir.
- Ryazhenka.
- Yogurt.
- Tofu
- Hard cheese.
- The eggs.
- Mutton.
- Milk.
Keep in mind that the percentage of fat content of dairy products, with the exception of fermented baked milk, should not exceed 2.5. Meat can be consumed in stews, boiled and baked. And also, in the form of steam cutlets. Seafood is allowed to stew, cook, make salads from them.
List of Complex Carbohydrate Products
It includes:
- Millet groats.
- Rice groats.
- Buckwheat kernel.
- Cereals.
- Muesli.
- Durum wheat pasta.
- Bread with bran.
- Lentils
- Beans
- Beans
- Green peas.
- Tomatoes
- Cucumbers
- White cabbage.
- Beet.
- Bulgarian pepper.
- Potatoes.
- Green salad.
- Lettuce.
- Citrus.
- The apples are green.
- Pear.
- Garnet.
- Apricot.
- Plum.
- Cherry.
- Raspberry.
In fact, it is difficult to attribute a cucumber to products with a high content of complex carbohydrates, because its composition is mainly water. However, subject to a protein-carbohydrate diet, this vegetable is included in the allowed list.
Of the drinks, mineral water without gas is allowed, tea, both green and black, coffee - in small quantities. Sparkling water, packaged juices, dairy products with a fat content of more than 2.5% are prohibited.
The Five Golden Rules of BUCH
- The number of meals 5-6 times a day, the portion does not exceed 200 grams.
- Vegetables that are high in starch, such as potatoes, should be consumed before 2 p.m. After 14 hours, there comes a turn of vegetables, which do not include starch.
- Fruits must be present in the diet. However, you need to eat them before 12:00 - 14:00 hours of the day.
- Forget about sweeteners. They will bring nothing but arousal of appetite.
- Fat intake, especially of animal origin, is declining. On a carbohydrate day, the rate of vegetable oil is 2 teaspoons.
There is another rule that is not included in the "TOP-5". This is the consumption of pure water. The daily norm is 1.5-2 liters. Excluding tea, coffee and dairy products.
As for physical activity, it is necessary. At least twice a week for forty minutes.
6-day power plan
The preparation of the menu for weight loss of a protein-carbohydrate diet is based on the following nutrition algorithm: two days of protein - one carbohydrate - two days of protein - one carbohydrate. And so for a month. Of course, that the menu below is conditional, it can be adjusted to your taste, add variety to the diet.
Day number 1 - protein.
- Breakfast: boiled chicken egg, 150 grams of boiled chicken, tea without sugar or coffee.
- Second breakfast: boiled veal - 200 grams.
- Lunch: chicken steam cutlets - 200 grams, tea.
- Snack: steamed veal - 200 grams.
- Dinner: baked chicken - 200 grams, tea.
Day number 2 - protein.
- Breakfast: scrambled eggs, cooked without fat - 200 grams, tea or coffee.
- Second breakfast: fat-free cottage cheese - 200 grams.
- Lunch: boiled turkey - 200 grams, tea.
- Snack: 200 grams of baked turkey, a glass of fermented baked milk.
- Dinner: boiled chicken egg, a glass of milk, cottage cheese - 150 grams.
Day number 3 - carbohydrate.
- Breakfast: baked potatoes - 200 grams, cucumber or tomato - 1 pc., Tea or coffee.
- Second breakfast: vegetable salad with vegetable oil - 200 grams.
- Lunch: stewed cabbage - 200 grams, tea.
- Snack: vegetable stew - 200 grams.
- Dinner: cabbage and cucumber salad - 200 grams.
Day number 4 - protein.
- Breakfast: seafood salad - 200 grams, tea or coffee.
- Second breakfast: baked fish - 200 grams.
- Lunch: boiled fish - 200 grams, tea.
- Snack: boiled squid - 200 grams.
- Dinner: boiled shrimp - 200 grams, tea.
Day number 5 - protein.
- Breakfast: boiled rabbit meat - 200 grams, tea or coffee.
- Second breakfast: cottage cheese - 150 grams, fermented baked milk or kefir - 1 glass.
- Lunch: lamb stew - 200 grams, tea.
- Snack: baked rabbit meat - 200 grams.
- Dinner: yogurt - 200 grams, tea.
Day number 6 - carbohydrate.
- Breakfast: boiled pasta - 200 grams, tea or coffee.
- Second breakfast: apple - 2 pcs. or orange - 1 pc.
- Lunch: baked potatoes - 200 grams, tea.
- Snack: vegetable salad - 200 grams.
- Dinner: stewed cabbage - 200 grams, tea.
As can be seen from the menu, the diet - a protein day, a carbohydrate day - is observed quite easily. The dietary menu for protein-carbohydrate alternation is simple. From the allowed products you can cook various dishes, it all depends on the imagination of losing weight. You don’t have to choke on boiled meat on protein days, and chew raw vegetables on carbohydrate days.
Reviews of those who followed BEACH
Reviews of the diet (protein-carbohydrate alternation) of people, as a rule, are as follows:
- The results are very pleased.
- Physical activity is required, otherwise the plumb lines will be small.
If you read the Internet, then it is replete with mostly positive reviews about the protein-carbohydrate diet. Those who lost weight on it note the absence of an obsessive feeling of hunger, as well as the kilograms that have gone "in front of their eyes". As for the latter, everything is individual here. Someone lost 8 kg in three weeks, and someone - only 6 kg in a month and a half.
Finally
What should be remembered when going on a diet? Firstly, it is necessary to strictly observe protein and carbohydrate days, not to allow yourself to eat foods that are not included in the list of allowed. Secondly, the mandatory presence of physical activity. Then the kilograms will leave faster and will not return, grabbing a couple of "buddies". Thirdly, it is necessary to observe the drinking regime (1.5-2 liters of clean water per day).