BUCH diet - detailed description, menu, recipes, reviews

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BUCH diet - detailed description, menu, recipes, reviews
BUCH diet - detailed description, menu, recipes, reviews
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BUCH diet: pros and cons

BEACH diet
BEACH diet

The BEACH diet is an alternation of protein days with carbohydrate days. This diet is often followed by athletes and professional bodybuilders before upcoming performances.

Diets are built on the knowledge of how metabolic processes occur in the human body. Thanks to this, it is possible to get rid of excess fat, and not muscle mass. The body is not introduced into a state of stress, as protein days are constantly replaced by carbohydrate ones. The risk of failure on such a diet is minimal, which is its significant advantage.

The essence of the diet is that it systematically alternates protein and carbohydrate days. During protein days, you can only eat foods that contain proteins. Carbohydrate meals should be on the table on carbohydrate days.

During protein days, the body uses up glycogen stores, which are found in the liver and muscle mass. At the same time, fats are burned, providing the body with energy. A carbohydrate day is needed so that the process of muscle processing does not begin. At this time, the restructuring of metabolic processes is in full swing.

The body begins to understand that nothing more can be stored in fat reserves. At the same time, one day with an emphasis on carbohydrate foods will no longer be enough, a combined day (protein and carbohydrate foods) will be required.

BUCH Diet Scheme

Scheme BEACH diet
Scheme BEACH diet

BUCH diet can last from 4 to 30 days. A person must independently decide which option suits him best. This largely depends on the initial body weight and on what result you want to achieve. An important condition is that the number of days during the diet should be a multiple of four.

The most effective BEACH diet scheme:

  • First day: the daily dose of protein is calculated based on the scheme of 3-4 g of protein per 1 kg of body weight. The amount of carbohydrates from food is equal to 25 g, and the amount of fat to 30 g.
  • The second day is similar to the first day.
  • Third day involves eating 1 g of protein and 6 g of carbohydrates per 1 kg of body weight. Fats on the menu must be present, but not more than 30 g per day.
  • For 4 days of the diet, you need to consume 3 g of protein and 3 g of carbohydrates per kilogram of weight. The amount of fat remains unchanged.

In addition to the above classical scheme of alternating days on a BEACH diet, there are varieties of it:

  • 2+2 (protein days + carb days).
  • 2+1 (protein days + carb day).
  • 3+1+1 (protein + carbohydrate + protein-carbohydrate).
  • 2+2+2 (protein + carbohydrate + protein-carbohydrate).

Daily calorie intake for women on any of these days should be equal to 1200 kcal.

A scheme that includes a large number of protein days is more suitable for gaining muscle mass. This will also burn fat. Be sure to exercise during the diet.

Specialists consider the optimal scheme in which 2 protein days alternate with 2 carbohydrate days. If you increase the number of protein days, it will be more difficult for the body to tolerate the diet.

As for the way out of the diet, it is not particularly difficult. To do this, it is enough to continue eating a mixed diet for another week, introducing products from the usual menu into the diet every day.

The results of the BUCH diet

The results of the BUCH diet
The results of the BUCH diet

The results of the BEACH diet are shown in the following graph:

  • Minus 0.5 kg - 1 kg in the first 1-2 days of the diet.
  • Minus 0.5 kg - 1 kg on day 3-4 of the diet.
  • On the fifth day of the diet, it is possible to return the lost kilos due to the water that will be retained in the body by carbohydrate foods.
  • On the sixth day of the diet, the losses are similar to those that occur during the second day.

If the cycle is repeated, it will take about 0.8 kg for each approach. However, during the BEACH diet, attention should be paid not to how much a person has lost in kilograms, but to how much the volumes have decreased.

BUCH diet menu

BUCH diet menu for the week:

Breakfast Snack Lunch Dinner
Protein Day 1 Whipped cottage cheese, black coffee Your choice: nuts, yogurt or kefir Mushroom cream soup, stewed chicken with beans Chicken liver in milk
Protein Day 2 Chicken frittata with mushrooms, glass of coffee Rabbit meat with pea puree Seafood in tomato sauce
Day 3 - carb Yachka cooked with milk Any fruits Vegetables and boiled rice Warm vegetable salad, lentils
Day 4 - Combined Whole wheat flakes with milk, glass of coffee Any fruit, nuts or kefir Vegetable soup, vegetables with beef fillet Cheese casserole
Day 5 - protein Cottage cheese, yogurt, coffee

Yogurt, nuts or kefir at the discretion of losing weight

Spinach puree soup, chicken fillet in soy sauce and kefir Vegetable salad with Tofu cheese
Day 6 - Protein Omelet (2 whites + 1 yolk), glass of coffee Red fish fillet steamed red beans in tomato sauce Cream braised beef, vegetable salad
Day 7 - carb Oatmeal porridge boiled in milk, a cup of coffee Any fruits Vegetable soup with barley, boiled buckwheat with mushrooms Pancakes stuffed with vegetables
Day 8 - off the diet Omelet based on two chicken eggs, a cup of coffee Nuts, kefir or fruits Steamed white fish, pasta and spinach Goat cheese and vegetables in a salad

Allowed foods of the BEACH diet

Allowed products of the BEACH diet
Allowed products of the BEACH diet

During protein days, the following foods may be on the table:

  • Meat products: chicken fillet, veal, rabbit meat, lamb, low-fat parts of pork and beef, pheasant and turkey.
  • Sea products: squid and octopus, lobster, mussels, shrimps. Allowed fish: hake, halibut, cod, pink salmon, flounder, salmon, tuna, trout and salmon.
  • Milk-based products: yogurt, fermented baked milk, low-fat cottage cheese and cheese, kefir, curdled milk, milk.
  • Chicken eggs. The amount of proteins is limited by the appetite of losing weight, but no more than one yolk per day.
  • Nuts.
  • Beans.

Foods that may be on the table during carbohydrate days:

  • Cereals: millet, oatmeal, rice, buckwheat, yachka, millet groats, etc.
  • Pasta and bread made from rye flour, bran flour or durum wheat flour.
  • Fruits that do not contain a lot of sugar.
  • Vegetables that do not contain a lot of starch.
  • Green.
  • Bran.

Prohibited foods of the BEACH diet

Prohibited foods on the BEACH diet
Prohibited foods on the BEACH diet

Foods Not to Eat on the BEACH Diet:

  • Any fatty meat.
  • Any sausages, lard, ham, bacon, etc.
  • Fast food.
  • All products containing sugar (jam, sweets, chocolate, etc.).
  • Dried fruits.
  • Ice cream.
  • Potatoes.
  • Whole milk.
  • Bread made from wheat flour.
  • Sour-milk drinks and high fat foods.
  • All sweet fruits: watermelon, pineapple, persimmon, grapes.
  • Sweet fruit juice.
  • Foods containing caffeine.
  • Alcoholic drinks.
  • Drinks containing gases.
  • Crackers and cakes, gingerbread and waffles.
  • Porridges are not whole grains.
  • Product category Proteins Fats Carbohydrates Kilocalories
    Vegetables, fruits, dried fruits, berries, herbs, nuts, mushrooms
    Fried potatoes 2, 8 9, 5 23, 4 192
    Radishes 1, 2 0, 1 3, 4 19
    Turnip 1, 5 0, 1 6, 2 30
    Beets 1, 5 0, 1 8, 8 40
    Figs 0, 7 0, 2 13, 7 49
    Grapes 0, 6 0, 2 16, 8 65
    Mushrooms 3, 5 2 2, 5 30
    Raisins 2, 9 0, 6 66 264
    Dates 2, 5 0, 5 69, 2 274
    Cereals, flour products, bread
    Corn grits 8, 3 1, 2 75 337
    Pancakes 6, 1 12, 3 26 233
    Dumplings 7, 6 2, 3 18, 7 155
    Dumplings 11, 9 12, 4 29 275
    Buns 7, 2 6, 2 51 317
    Wheat bread 8, 1 1 48, 8 242
    Sweets
    Jam 0, 3 0, 2 63 263
    Jam 0, 3 0, 1 56 238
    Candy 4, 3 19, 8 67, 5 453
    Cake 3, 8 22, 6 47 397
    Jam 0, 4 0, 2 58, 6 233
    Halva 11, 6 29, 7 54 523
    Cake 4, 4 23, 4 45, 2 407
    Chocolate 5, 4 35, 3 56, 5 544
    Sauces, raw materials, seasonings
    Ketchup 1, 8 1 22, 2 93
    Mayonnaise 2, 4 67 3, 9 627
    Honey 0, 8 0 81, 5 329
    Sugar 0 0 99, 7 398
    Dairy
    Condensed milk 7, 2 8, 5 56 320
    Cream 2, 8 20 3, 7 205
    Yogurt with fruit fat content 3, 2% 5 3, 2 8, 5 85
    Meat, sausage, fish
    Fried Pork 11, 4 49, 3 0 489
    Salo 2, 4 89 0 797
    Bacon 23 45 0 500
    Cooked-smoked sausage 28, 2 27, 5 0 360
    Dried sausage 24, 1 38, 3 1 455
    Duck 16, 5 61, 2 0 346
    Goose 16, 1 33, 3 0 364
    Fried fish 19, 5 11, 7 6, 2 206
    Smoked fish 26, 8 9, 9 0 196
    Canned fish 17, 5 2 0 88
    Drinks
    Dessert white wine, 16% 0, 5 0 16 153
    Vodka 0 0 0, 1 235
    Cognac 0 0 0, 1 239
    Liquor 0, 3 1, 1 17, 2 242
    Beer 0, 3 0 4, 6 42
    Bread kvass 0, 2 0 5, 2 27
    Coca Cola 0 0 10, 4 58
    Coffee with sugar and milk 0, 7 1 11, 2 38
    Pepsi 0 0 8, 7 45
    Energetik 0 0 11, 3 81
    Compote 0, 5 0 19, 5 54
    Grape juice 0, 3 0 14

Recipes for protein days BEACH diet

Curd omelet

Curd omelet
Curd omelet

To prepare the dish you will need the following products:

  • Chicken egg white - 2 pcs
  • 0% fat cottage cheese – 100g
  • Water.
  • Seasonings.
  • Green.

The eggs are beaten with a fork, mixed with cottage cheese and chopped greens are added to the dish. S alt to taste. The heat-resistant form is greased with olive oil, the curd-egg mixture is laid out in it. Bake the casserole in the oven under a closed lid at a temperature of 180 ° C. Cooking time is a quarter of an hour.

Chicken salad with egg and squid

Chicken salad with egg and squid
Chicken salad with egg and squid

To prepare the dish you will need the following products:

  • 0.5 kg squid.
  • Chicken egg - 3 pieces.
  • 0, 3 kg chicken fillet.
  • Spices, s alt and herbs are at the discretion of the cook.

Squids and chicken fillet are boiled, cut into long strips. Boiled eggs are cut into cubes, chopped greens. All salad components are mixed, s alted, greens are added.

Baked fish with cheese

Baked fish with cheese
Baked fish with cheese

To prepare the dish you will need the following products:

  • 0.5kg tilapia or zander.
  • 50g cheese.
  • 2 tablespoons of sour cream.
  • 1/4 of a lemon.
  • S alt and pepper to taste.

Cheese is rubbed on a grater, the fish is s alted and peppered, laid out in a baking dish. Sprinkle the fish with a teaspoon of lemon zest on top, pour over with lemon juice, grease with sour cream. The last step is to cover the fish with grated cheese. The form is removed into a preheated oven and cooked for a quarter of an hour at a temperature of 180 ° C.

Baked chicken with herbs

Baked chicken with herbs
Baked chicken with herbs

To prepare the dish you will need the following products:

  • 0, 25 kg chicken fillet.
  • 50 g of kefir.
  • Chives and dill.
  • S alt and pepper.

Chicken fillet is beaten off, sprinkled with pepper and s alt, smeared with kefir, put chopped greens on the layer. Roll the breast into a roll and place in a baking sleeve. Cook chicken at 180°C for half an hour.

Curd-pumpkin casserole in the oven

Cottage cheese and pumpkin casserole in the oven
Cottage cheese and pumpkin casserole in the oven

To prepare the dish you will need the following products:

  • 0, 3 kg cottage cheese.
  • 0, 4 kg pumpkin.
  • 30g butter.
  • Two tablespoons of sour cream.
  • Lemon juice.
  • Pinch of s alt.
  • 1/4 teaspoon baking soda.
  • Two eggs.
  • Two tablespoons of semolina.

The pumpkin pulp is rubbed on a grater, the cottage cheese is kneaded with a fork along with butter. Raw eggs, semolina, sugar, soda slaked with vinegar, grated pumpkin are introduced into the cottage cheese. All components are thoroughly mixed. Lubricate the baking dish with butter, put the finished curd-pumpkin mass into it and put it in the oven. Cook the dish for 50 minutes at 200 °C.

Recipes for carbohydrate days BEACH diet

Pancakes with mushrooms

Pancakes with mushrooms
Pancakes with mushrooms

To prepare the dish you will need the following products:

  • Whole wheat flour - 1 cup.
  • Stir-fried champignons - 1 cup.
  • Low-fat kefir - 0.75 cups.
  • Mineral water - 1/2 cup.
  • Olive oil - teaspoon.
  • Half a teaspoon each of chopped parsley and onion.
  • A clove of garlic.
  • A little baking powder.
  • S alt.

Greens are finely chopped, garlic is passed through a press. The pan is greased with oil, greens and mushrooms are fried on it. Cook them under a closed lid for 20 minutes.

Preparing the dough: sift the flour, add s alt to it. Separately, beat the eggs with kefir, water and oil, mix with flour. Pancakes are fried from ready-made dough.

Mushroom stuffing is wrapped in pancakes and served hot.

Pasta Casserole

pasta casserole
pasta casserole

To prepare the dish you will need the following products:

  • Pasta.
  • Green.
  • Two chicken eggs.
  • Low fat cheese.
  • Pepper and s alt.

Pasta is boiled until half cooked, chopped greens are added to them, s alt and pepper. Pasta is seasoned with beaten raw eggs, baked in the oven for half an hour. At the end of cooking, sprinkle pasta with low-fat cheese.

Buckwheat cutlets with mushrooms

Buckwheat cutlets with mushrooms
Buckwheat cutlets with mushrooms

To prepare the dish you will need the following products:

  • 1/2 cup buckwheat.
  • Carrots - 1 piece.
  • 0, 1 kg mushrooms.
  • Teaspoon of vegetable oil.
  • A tablespoon of flour.
  • 30 g vegetable oil for frying.
  • S alt and pepper to taste.

Buckwheat is boiled until fully cooked, passed through a blender. Mushrooms and onions are cut, carrots are ground on a grater. Fry onions with mushrooms, cool and mix with grated carrots and ground buckwheat, s alt and pepper, add flour and vegetable oil. Cutlets are formed from minced meat, roll them in breadcrumbs, fry in vegetable oil on both sides for no more than 3-5 minutes. You can serve these cutlets with adjika.

Pumpkin and lentil cream soup

Soup puree with pumpkin and lentils
Soup puree with pumpkin and lentils

To prepare the dish you will need the following products:

  • 0, 24 kg of onions.
  • 0, 28 kg carrots.
  • 0.8 kg pumpkin.
  • 2 liters of water.
  • 0, 2 kg lentils.
  • 0, 43 kg potatoes.
  • Half teaspoon ground nutmeg
  • Black ground pepper.
  • 140 ml cream with 10% fat.
  • 140 g black bread.
  • 2 tablespoons of olive oil.
  • S alt to taste.

Onions and carrots are cut into quarters, stewed in a saucepan for no more than 5 minutes with butter. Diced pumpkin is added to the onion with carrots and simmered for another 3 minutes. Pour water into the vegetables, bring to a boil. When the soup boils, add lentils to it, cook over low heat, do not cover with a lid. After 15 minutes of cooking, diced potatoes, peppers, nutmeg are added to the soup. Cook for 10 more minutes. At this time, brown bread cut into cubes is baked in an oven preheated to 180 ° C. Cooking time for crackers is 5 minutes.

The soup is s alted, passed through a blender, poured in the cream and boiled for another 3 minutes. Served with herbs, croutons and pumpkin seeds.

Pizza with eggplant

Pizza with eggplant
Pizza with eggplant

To prepare the dish you will need the following products:

  • 0, 25 kg of flour.
  • 15g yeast.
  • Pinch of s alt.
  • A tablespoon of olive oil.
  • Eggplant sauce - 5 tablespoons.
  • Oregano
  • Warm water.

Ingredients for eggplant sauce: 1 onion, two cloves of garlic, 4 tomatoes, lemon juice, mint, two sprigs of parsley, a tablespoon of olive oil, two eggplants, s alt and pepper. The recipe for its preparation: eggplants are peeled, sprinkled with lemon juice, fried in a pan and put in a separate bowl. In the same pan, fry chopped onions and tomatoes. All components are mixed with each other and passed through a blender along with herbs, mint and olive oil. Bring the mixture to a boil again.

Pizza dough preparation: mix flour, yeast, olive oil and warm water. Let the dough rest for half an hour. Then it is rolled out, laid out on a baking sheet, smeared with eggplant sauce and sprinkled with chopped oregano. Cook pizza in the oven at 200 degrees for 20 minutes.

Other BEACH Diet Options

Classic cycle BUTCH Powell

Classic Cycle BUCH Powell
Classic Cycle BUCH Powell

A husband and wife who are both athletic trainers have developed the classic BUCH Powell, a variant of the BUCH diet. This method of losing weight was named after the names of the spouses - Heidi and Chris Powell. This diet is a great option for professional athletes, but it can also be practiced by regular people who are used to an active lifestyle.

The duration of this diet option is 7 days, which includes the following cycles:

  • 1, 3 and 5 days of the diet are protein. Daily norms: protein - 70%, carbohydrates - 30%, calories - 1200.
  • 2, 4 and 6 days of the diet will be carbohydrate. Daily norms: protein - 30%, carbohydrates - 70%, calories - 1500 kcal.
  • 7 day diet involves following a mixed menu type. Daily calorie content is 2000-2500 kcal.

If you stick to this diet option, then in a month you can get rid of 5 kg of excess weight. The classic cycle of BUCH Powell lasts no longer than 3 months.

BUCH diet Malysheva

BEACH diet Malysheva
BEACH diet Malysheva

BUCH diet Malysheva is designed for those people who do not want to stick to a diet for a long time, for those who need a visible result in the shortest possible time. It is worth taking into account that the proposed diet option can be harmful to he alth, but it will help you lose weight by an average of 5 kg.

Recommendations to follow during Malysheva's BEACH diet:

  • Meals need to be prepared in advance.
  • Drink at least 2 liters of pure water every day.
  • You need to alternate the protein and carbohydrate menu every day.
  • S alt and spices are completely removed from the menu.

The diet should last for 10 days, but no more. Foods that can be eaten: chicken fillet, chicken egg, a small amount of vegetables. In the morning a person should eat an egg with fresh green herbs, for lunch and dinner they eat boiled chicken fillet.

The menu of the second day allows eating a salad called "Brush". To prepare it, you need to grate fresh carrots, cabbage and beets, season with lemon juice and mix. Eat salad in small portions. This menu will need to be rotated every day. The average weight for 10 days is 5 kg.

Already on the first day of the diet, an impressive load is placed on the body, as it has to process a large amount of protein food. Fats and carbohydrates in food are almost completely absent. To cope with the functions assigned to it, the body begins to draw energy from its own fat reserves. The blood in this case will be strongly acidified.

During carbohydrate days, a person eats foods that have a low glycemic index. Due to the lack of kilocalories, the body is again forced to turn to its own fat accumulations. Also these days there is a cleansing of the blood and intestines.

Alternating protein days with carbohydrate days allows you to resist constipation, which can develop due to excessive consumption of protein foods. It is important to drink enough water, regardless of the BEACH diet option.

BUCH for a month by Jason Hunter

BUCH for a month
BUCH for a month

Jason Harter is a sports nutritionist who created his own version of the BEACH diet. It is believed that it was this version that formed the basis of all other interpretations of this nutritional technique. His diet is designed for 30 days, during which it will be possible to say goodbye to 7 kg of excess weight.

Three day cycle:

  • The first day is carbohydrate. At this time, you need to eat vegetables and fruits, which allows you to disperse the metabolism. The amount of carbohydrates per kilogram of weight is 3 g.
  • Day 2 will be low-carb, when you need to eat foods that have a low glycemic index. Per day, 1 kg of weight accounts for 2.5 g of protein and 1.5 g of carbohydrates.
  • The third day will be all protein. The daily norm of proteins is 3 g per 1 kg of body weight.

Daily caloric content equals 1200 kcal. Servings should not exceed 250 g per meal. Drink plenty of water.

Pros and cons of the BEACH diet

Pros and cons of the BEACH diet
Pros and cons of the BEACH diet

Pros of the diet:

  • The result of the diet is stable.
  • Muscles do not become flabby, retain their tone.
  • Muscle mass does not burn.
  • A person feels great during the diet. He does not have psycho-emotional overstrain.

Cons of the diet:

  • Weight is coming off slowly.
  • Gastrointestinal disorders may occur.
  • There is a need to calculate the daily calorie content.
  • No effect with severe obesity.

Contraindications

Contraindications
Contraindications
  • Diseases of the digestive system: colitis and enteritis, ulcers and gastritis.
  • Kidney failure.
  • Chronic constipation.
  • Obesity grade 3 or 4.
  • Disturbances in the work of the heart and blood vessels.
  • Under 18 years of age.
  • Old age.
  • Gout.
  • Breastfeeding and gestation.
  • Pathologies of the endocrine system.
  • Infectious diseases.

Diet recommendations

Diet Recommendations
Diet Recommendations

So that the diet is not complicated by he alth problems, you must adhere to the following recommendations:

  • Even during protein days, you can not completely refuse to eat carbohydrate foods. This will avoid breakdowns. In addition, most foods do contain some carbohydrates and fats, although they are considered protein.
  • The waste calorie content must be counted, especially if the diet is practiced in order to get rid of excess weight. Products should be chosen those that contain a small amount of fat. The less fat comes from food, the more intense the process of losing weight.
  • On carbohydrate days, you can refuse to count kilocalories. In this case, you need to monitor what products are present on the table. Cereals, pasta, vegetable soups are allowed on the menu.
  • During mixed days, breakfast should be carbohydrate and dinner protein. Lunch consists of carbohydrate and protein foods.
  • Products must be chosen correctly so that they are not only sources of proteins or carbohydrates, but also vitamins and trace elements.
  • To calculate the daily amount of protein, you need to multiply your weight by three. To make it more convenient to select the allowable daily allowance of products, you can use tables with calories.

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