Vegetable diet 2 days and protein alternate. Protein-carbohydrate alternation for fat burning. How does it work and what is its advantage? Two protein days

How to lose weight without harming the body? There are many diets, but we would like to talk about the English diet. In the English diet, the body gets almost everything it needs. The peculiarity of the diet is at least that where salt is prohibited as a class, here you can salt food as usual.
Don't: Sugar White bread, potatoes, alcohol, lemonade - and all their derivatives.
The first 2-4 days of this diet is always hard, but then the stomach gets used to a smaller dose.

About sports. You can not combine diet with sports. The body is already weakened by a lack of calories, and we will still give a load. You need to do after the diet. Better when on a diet hiking outdoors.

English diet - recipe 1

1. Two hungry days
1 liter of milk or kefir, 1 glass of tomato juice, 500 g of cottage cheese. There is all this in any proportions throughout the day.

2. Two protein days.
Morning- coffee, you can with milk, 1 slice of rye bread with 0.5 tsp. drain. oils and 0.5 tsp. honey.
Dinner- 1 tea cup of meat or fish broth, 70-100 g of boiled meat or fish, 2 tbsp. l. green peas (canned), a slice of rye bread.
afternoon tea- 1 glass of tea with honey or a glass of milk
Dinner- optional:
- 70-100 g of boiled meat or fish (it loses weight with baked fish or meat! If you don’t add fat, then the calorie content is almost the same, if the fish is boiled, then a little fat goes into the broth. And you can take low-fat fish, and reduce the portion ), or
- 2 slices lean ham, or
- 2 eggs, or
- 50 g cheese
+ a glass of yogurt, a piece of rye bread.

3. Two vegetable days
Morning- 2 apples and an orange (citrus fruits remove toxins, promote fat burning in the body. Mix the juice of 4 oranges, grapefruits and 2 lemons with two liters mineral water. Drink this smoothie throughout the day, and the result will soon be on your face)
Dinner- optional:
- vegetable soup (It is taken cauliflower or ordinary cabbage, onions, tomatoes, celery (in pods, not in tubers and not greens), bell pepper, cut, pour water (so that vegetables are just covered) and cook until cooked, in at the end put greens, salt, spices. Celery is an obligatory ingredient, the whole point is in it), seasoned with vegetable oil, or
- salad,
- vegetable stew in vegetable oil
+ a piece of black bread.
afternoon tea- fruit
Dinner- salad, 1 piece of rye bread, a glass of tea with honey.
Hungry days do not repeat, protein and vegetable alternate. Only 20 days.
Drink green and black tea, coffee for a while - but all without sugar.

English diet - recipe 2

Breakfast (200 kilocalories)
I option: one boiled egg or scrambled eggs from it, a slice of dried wholemeal bread, 100 g of fresh juice.
Option II: 1/3 cup oatmeal with a glass of skimmed milk, tbsp. a spoonful of raisins, 150 g of fruit juice.
III option: 2 tbsp. spoons of whole grain cereal with a glass of skimmed milk, an apple.
IV option: 200 g of fruit salad, 150 g of kefir or yogurt from skimmed milk.

Second breakfast (about 300 kilocalories)
I option: potato baked in their skins stuffed with 100 g of cottage cheese with sweet fruits (or steamed dried fruits), vegetable salad seasoned with a spoonful of sunflower oil, orange, apple or pear.
Option II: vegetarian broth, 25 g grated cheese, whole grain bun (50 g), pear or apple.
III option: 2 slices of dried bread, 50 g of baked beans (beans), 100 g of fresh fruit.
IV option: omelette of vegetables, cheese and two eggs with tomato slices, green peppers and mushrooms, an apple.

Dinner (about 500 kilocalories)
I option: a hot dish of beans (beans), 100 g of fresh fruit.
Option II: semi-milk vegetable soup, 25 g of grated low-fat cheese (brynza), a bun (dried) from whole grains, 50 g of dried apricots soaked with cheese.
Option III: a large potato baked in their skins, 60 g of baked beans (beans), carrots, cabbage, 2 cups of kefir, to which a few pieces of chopped dry apricots are added.

Remember that in the struggle for harmony, only self-discipline will help restore tone to the body. Be healthy and beautiful!

A 20-day diet is one of the strict and fairly tough options for dealing with excess weight.

First of all, because the diet will have to change dramatically - giving up everything "harmful" and high-calorie in favor of wholesome food, and then in extremely small portions.

And secondly - due to the rather extended duration of the diet, which provides for very meager limited nutrition according to the "alternation" scheme

The essence of the protein-vegetable diet 20 days

The basis of this diet is the separate consumption of protein and carbohydrate foods. Proteins and carbohydrates are consumed on different days. At the same time, the use of simple carbohydrates is prohibited, since they break down very quickly and create an excess of energy in the body, which leads to the appearance of body fat.

A protein-vegetable diet allows you to consume only complex carbohydrates, which break down slowly and release energy gradually, so it is all used, not stored. Of course, a protein-vegetable diet involves a significant reduction in diet, so the body, feeling a lack of energy, will take it from body fat. Since there will be enough protein, such weight loss will not lead to depletion of muscles and internal organs, but it will help to effectively get rid of excess subcutaneous fat.

Protein-vegetable diet 20 days

Protein-vegetable diet, designed for 20 days, takes 5-7 kg. The diet menu makes you alternate carbohydrate and protein menus by day, as well as unloading.

☀ Days No. 1, 2, 7, 8, 13, 14, 19, 20 - unloading

☀ Days No. 3, 4, 9, 10, 15, 16 - protein food

☀ Days No. 5, 6, 11, 12.17, 18 - vegetables and fruits

Unload menu

For the whole day: 2 slices of black bread, 1 liter of low-fat kefir, 1 glass of tomato juice (in the evening)

Protein days menu

Breakfast: boiled egg, 30 g of rye bread, tea with 1 teaspoon of honey

Lunch: mushroom or fat-free meat broth, boiled meat, fish or poultry - 150 g, stewed vegetables - 150 g, 30 g rye bread

Snack: 1 teaspoon honey and tea

Dinner: boiled egg, 100 g of white cheese, 30 g of rye bread, 1 glass of low-fat kefir

Carbohydrate menu

Breakfast: a couple of fruits (bananas are excluded)

Lunch: 120 g stewed or steamed vegetables, 150 g vegetable soup, 150 g fruit salad (no dressing)

Afternoon snack: fresh vegetables- 2 pcs. and herbal tea

Dinner: 30 g of grain bread, 10 g of butter, 150 g of vegetables (as a salad), 1 teaspoon of honey and tea

Another diet menu for 20 days

Now consider another sample menu that will accompany you for almost three weeks.

Day 1 and 2 of the diet

will be the most difficult, since you can’t eat almost anything. It will be difficult to hold out for those who did not prepare for a diet and ate a lot. But if you endure the first days, then the rest of the menu will seem like a feast to you. During the day you can drink up to two liters of kefir or milk, a cup of tomato juice and eat two slices of black bread.

Third and fourth day- protein days.

Menu for the day:

Breakfast: a cup of coffee with milk, a sandwich of black bread with butter, a spoonful of honey (tea).

Lunch: 100 grams of fish or meat and a cup of broth of your choice (from fish or meat), a slice of black bread.

Snack: a cup of milk, spoons of honey.

Dinner (19.00): two boiled eggs, a serving (100 grams) of boiled meat, 50 grams of low-fat cheese, a cup of kefir.

On the fifth and sixth day- vegetable. Consider approximate diet for a day.

The fifth and sixth days are vegetable. Consider an approximate daily diet.

Breakfast: two oranges and two apples.

Lunch: soup from any vegetable of your choice, vinaigrette salad, but should be made without potatoes, as it is in prohibited foods.

Afternoon snack: same as breakfast.

Dinner: salad of carrots, cabbage, beets, a slice of black bread, a cup of tea, honey.

Getting out of the diet

At the end of the 20-day diet, you need to be very careful, as the lost kilograms can return at the same speed.

Drink more liquids, juices, milk.

Give preference to foods rich in calcium: eat, for example, cottage cheese.

Avoid feeling hungry, but don't overeat either. When hunger strikes, you can eat fruit or a slice of dark chocolate.

Within a month, fast carbohydrates should not be consumed in large quantities. Alcohol, pastries, white bread, corn and potatoes are still prohibited.

Try to fill your stomach with vegetables, cereals, fruits.

When the body adapts to the new weight, you can choose any of the weight maintenance diets.

Pros and cons of the 20 day diet

Nowadays, almost every representative of the fair sex at least once, but tried to go on a diet. After all, any girl wants to achieve the ideal, and it doesn’t matter what her weight is. Looking for suitable option many prefer not physical activity and changing the diet. In the vast majority of cases, methods are chosen, the result of which is at least minus 10 kg: a diet for 20 days is one of these options.

Meanwhile, when choosing a way to get rid of excess weight It is recommended to carefully study the pros and cons of the chosen method. Among the benefits of a diet for 20 days, the following factors can be distinguished:

Diet for 20 days: principles, results, features, weight goes away pretty quickly;

a significant amount of protein food ensures that weight loss occurs due to fat mass, and not muscle mass;

Suitable for people who experience significant physical exertion.

However, despite the many undeniable advantages, this weight loss scheme also has disadvantages, but they are rather limitations:

lack of saturation. Almost everyone who used this option to eliminate excess weight experienced a feeling of hunger;

deterioration in general condition. Deficiency of many important trace elements and vitamins often leads to fatigue, irritability, decreased efficiency and attention;

there may be complications associated with the kidneys and liver, because they have a significant load.

In addition, this weight loss option can lead to a significant increase in cholesterol, the formation of blood clots, and even the occurrence of bad smell from mouth. In this regard, you should initially eliminate the risk of damage to your health and only then apply a diet for 20 days to lose weight.

For people who want to actively lose weight, but do not want to be subjected to debilitating diets, a protein-vegetable diet is perfect. Surprisingly, subject to impeccable adherence to the rules, weight loss is possible with the help of your favorite products.

Of course, like any other diet, a protein-vegetable diet has its pros and cons, as well as mandatory restrictions. What products the menu consists of and what is the essence of nutrition, we will tell further.

Description of the diet with a protein-vegetable diet

Protein-vegetable diet for weight loss involves the alternation of protein and vegetable products. Of course, this food has its own permissible maximum intake of kilocalories per day - the total amount of energy value of both types of products should not exceed 1200.

Basic Rule A protein-vegetable diet is to replace simple carbohydrates with complex ones. Recommendations at diet the following:

The first day is considered unloading. During this period, you can only eat black bread and fat-free kefir;
For the next three days, meals should consist of boiled beef, mushrooms and boiled eggs;
On the fifth and sixth day, eat only vegetables, boiled, stewed and raw. The exceptions are tomatoes and potatoes;
Then again arrange a fasting day on black bread and kefir and repeat the entire cycle above in the same sequence.

Also don't forget about main rules adherence to a protein-vegetable diet:

drink two liters of purified non-carbonated water daily;
exclude sugar-containing and starchy foods from the menu;
the most effective protein products for weight loss - fish, meat and low-fat dairy products;
olive and flaxseed oil are allowed in moderation.

When following a protein-vegetable diet for weight loss, heavy load on the kidneys and the likelihood of severe headaches is high. This dietary restriction is categorically contraindicated in the presence of diseases of the cardiovascular system, as well as in renal and hepatic insufficiency, during pregnancy and lactation.

popular:

✅ Protein-vitamin diet for weight loss
✅ Menu for every day for a protein-carbohydrate diet

What about right exit from a protein-vegetable diet, it should be gradual and not overloaded with high-calorie foods.

Protein-vegetable diet for weight loss useful in that:

rejuvenates;
relieves stress;
improves the functioning of the digestive system.

Do not forget that the last meal of the protein-vegetable diet must be no later than 19:00. In addition, for the greatest effect, proper nutrition It is recommended to combine with physical activity.

Menu for 14 days

A two-week meal is used for people with severe stages of obesity. Menu protein-vegetable diet for weight loss for 14 days as follows:

The first day

Breakfast: 500 ml of kefir;
Lunch: a slice of black bread, 250 ml of skimmed dairy product;
Dinner: half a liter of skimmed dairy product.

Second

stewed zucchini, peppers and red onions;
celery and cabbage soup;
salad of cucumbers, tomatoes, arugula and broccoli.

The third

100 gr. chicken fillet, a sandwich of diet bread and cheese, berry compote;
chicken broth with peas;
two boiled eggs.

Fourth

200 g of stewed eggplants with peppers and herbs, drink a cup of green tea;
vinaigrette - 250 g;
vegetable stew and apple compote.

Fifth

200 g of cottage cheese with raisins;
beef soup with vegetables;
stuffed pepper.

Sixth

cucumber and tomato salad seasoned with lemon juice;
onion, carrot, turnip, asparagus and pumpkin, steamed;
200 grams of mushrooms stewed with tomatoes.

Seventh

skimmed milk, black bread with butter and honey;
chicken bouillon;
300 ml skimmed milk product.

Eighth

carrot, turnip, cauliflower and eggplant, steamed, a cup of unsweetened green tea;
beetroot, parsley, onion and broccoli soup;
citrus salad, apple compote.

Ninth

yogurt with dried apricots and nuts;
vegetable soup with low-fat chicken meatballs;
steam omelet.

Tenth

grated carrot, green tea;
soup with spinach, broccoli, onion, sorrel and beans;
vinaigrette, two large apples, orange.

Eleventh

two boiled eggs, processed cheese;
baked perch with herbs;
200 g cottage cheese and an apple.

Twelfth

omelet and kefir;
borscht made from green beans, celery, spinach, beets and cabbage;
salad of apples, pears and prunes.

Thirteenth

scrambled eggs with milk, dietary bread with cheese;
200 cottage cheese with dried fruits, berry compote.

Fourteenth

sandwich with butter, cheese, lean ham and tomato, weak coffee;
Brussels sprout soup, carrots, bell pepper and greenery;
three slices of hard cheese and a glass of milk.

The two-week menu of the protein-vegetable diet includes last meal no later than three hours before bedtime.

Menu for 21 days

For those wishing to extend the dietary restriction for better weight loss results, we present menu of the protein-vegetable diet for 21 days:

The first two days of the protein-vegetable diet are unloading. During each, it is recommended to consume two kilograms of different fruits, a slice of bread and one liter of skim milk. In the evening - only tomato juice.

Breakfast: weak black coffee, cheese and butter sandwich;
Lunch: 200 g baked perch and green peas;
Dinner: two boiled eggs, 200 g of cheese and kefir.

Ninth and tenth

tea with honey and two boiled eggs;
stewed zucchini, peppers and eggplant;
100 g cheese, steam omelet with herbs.

fifteenth and sixteenth

unsweetened black tea and two egg scrambled eggs;
100 grams of boiled turkey meat and tea;
200 grams of chicken, 100 grams of cottage cheese.

Twenty first

herbal tea and scrambled eggs;
soup with low-fat chicken cutlets, 200 ml of fat-free kefir;
150 g cottage cheese, apple compote.

The days of the carbohydrate menu are arranged in the following order:

Fifth and sixth day

Breakfast: fruit platter of apples, strawberries and citrus fruits;
Lunch: onion, carrot, celery and cauliflower soup;
Dinner: carrot salad, bread, a spoonful of honey.

eleventh and twelfth

tomato and sweet pepper salad;
200 gr. boiled rice, one baked perch, orange juice;
Beijing cabbage, a glass of kefir.

seventeenth and eighteenth

a mixture of onions, sweet peppers, lettuce and cherry tomatoes;
vinaigrette and kefir;
vegetable stew of broccoli, zucchini, asparagus and mushrooms), fresh celery.

Dish recipes

Most healthy recipes dishes with a protein-vegetable diet look like this:

Borscht without meat

Borscht without meat

Ingredients: 2 pieces of onions, carrots and celery, half a head of one cabbage, one beetroot, 200 g of beans and herbal spices to taste.

make a broth of carrots, onions, celery and herbal spices;
chop the vegetables and add to the broth;
then cook until fully cooked.

Vegetable salad

Vegetable salad

Ingredients: one large carrot, two cucumbers, a stalk of celery, a pound of cabbage and a tablespoon of olive oil.

cut vegetables and mix;
top with olive oil.

Dessert recipe for a protein-vegetable diet:

Curd soufflé with fruits

Curd soufflé with fruits

Ingredients: 250 g of cottage cheese, one apple, banana and orange each, a tablespoon of sugar and one chicken egg, a pinch of cinnamon.

beat cottage cheese in a mixer;
then add the egg and also beat;
chop the fruit and add to the curd mixture;
mix with sugar
then send to the microwave, 750 W, for three minutes.

results

Eating only high-quality products of the menu of the protein-vegetable diet for weight loss, you can lose from 4 to 12 kg. Of course, the most effective result is possible only with impeccable observance of all the rules.

To make sure that the results of the diet are really effective, check out the evidence, in the form of photos "before" and "after":

Everyone has long known about a diet that requires a strict restriction of carbohydrates in the diet. But nutritionists have developed a more gentle, but at the same time more effective option- diet 21 days protein-carbohydrate alternation. With this method of losing weight, you can not only get rid of extra pounds quickly, but also make it easy and maintain your health.

How it works?

Protein-carbohydrate alternation means that you will eat only food rich in proteins for 2 days, and for the next 2 days - food rich in protein and carbohydrates. Thus, this is how the diet looks like - 2 days of protein - 2 days of carbohydrate.

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

Also, do not forget to calculate the amount of protein for your body per day. For a person who does not play sports, 1-1.5 grams per kg of body weight of protein per day will be enough. This figure should consist of 70% animal proteins and 30% vegetable proteins. If you lead 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 just need to make sure that there are not a lot of them.

Belkovo carbohydrate diet implies that on carbohydrate days you will eat as many carbohydrates as you want, as long as they are simple: cereals, vegetables, bread, pasta from hard cereals. It is worth putting aside sweets, pastries and sweet fruits. These foods have a high glycemic index, which means that they 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 this - 2 days of protein - 2 days of vegetables or 2 days of protein food - 2 days on cereals.

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

2 days of protein - 2 days of vegetables:

Protein days:

Breakfast - omelet from 2 eggs, a cup of tea;
Second breakfast - 100 g of cottage cheese 3%, a cup of tea;
Lunch - 100 g of steamed fish, one cucumber;
Afternoon snack - 200 g of yogurt;
Dinner - 200 g of chicken breast, a cup of tea.

Vegetable days:

Breakfast - 2 boiled eggs, pepper salad and 2 tomatoes, a slice 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;
Snack - 200 g of yogurt with nuts and dried fruits, a cup of tea;
Dinner - 100 g of steamed fish, green salad, tomato, Chinese cabbage and nuts.

2 days of protein - 2 days on cereals:

Protein days:

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

Days on cereals:

Breakfast - 200 g of yogurt + 3 teaspoons of oatmeal and 1 spoon of nuts, a cup of tea;
Second breakfast - 100 g of rice in milk;
Lunch - 200 g of buckwheat, 100 g of boiled chicken breast;
Afternoon snack - a cocktail of 300 ml of kefir, a spoonful of honey, 3 tablespoons of oatmeal;
Dinner - 50 grams of oatmeal on the water, a glass of kefir.

Diet BUCH - reviews:

"As far as I'm concerned, this is one of the best diets! Nothing superfluous, nothing harmful ... I have been following this principle of nutrition for a year now and nothing bothers me, even digestive problems have disappeared. To begin with, I tried to lose weight on it, limited calories. The result - in a month I threw off 5 kg.

“Very good and well thought out principle of nutrition. And most importantly - no sacrifice and torment. You can always eat like this and maintain harmony. Although I sometimes allow myself sweets on carbohydrate days.

“After carbohydrate days, +1-2 kg appeared on the scales, as it was heavily flooded with water, I thought that the diet was not thought out, but it turned out that these were problems in my hormonal system. I use BUCH to dry out and really work when combined with a mild fat burner and killer workouts.

If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. With proper observance protein-carbohydrate diet, you will 100% get a positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). Dividing the diet into protein and carbohydrate days, you are very good at spinning up your metabolism, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does it.

The essence of protein-carbohydrate alternation. Its mechanism of action

In fact, there are many options for the BEACH diet:

- 2 in 2: 2 days of protein and 2 days of carbohydrate

- 3 in 3: 3 days of protein and 3 days of carbohydrate

- 2 in 1: 2 days of protein and 1 day of carbohydrate

- 3 in 2: 3 days of protein and 2 days of carbohydrate, etc.

All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different severity of compliance. What I mean?

On protein days, when we practically do not eat carbohydrates, our general condition of the body and emotional background is slightly worse compared to days when we can eat carbohydrates. This is due to the fact that glycogen stores are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask - it's the other way around! We're finally losing weight." Yes, this is the positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next, I will tell you exactly why, and what are the reasons for that. Until then, take my word for it.

So, if you decide to use BUCH for weight loss, then I recommend you use the interleaving system protein and carbohydrate days 2 through 2. This is the safest, most reliable and proven by many athletes fat burning system. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutrition system that allows you to painlessly go through the entire stage of tough pre-competitive preparation, while maintaining both their health and their mental state.

Protein days

On the first day of the protein cycle, which consists of 2 protein days in a row, we eat mostly only proteins, but always with vegetables. Each meal we have should contain 30 g of protein (already pure) and a serving of fresh or stewed vegetables. Choose low-starchy vegetables, and protein sources - lean poultry meat (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, do not forget about fats, we also use them on this day - these are fatty fish, linseed oil, nuts and seeds (up to 40 g per day).

- you should consume proteins at the rate of 2-2.5 g per 1 kg of body weight

- carbohydrates - about 0.8-1 g per 1 kg of body weight

- fats 0.5-0.8 g per 1 kg of body weight

Approximate diet for a protein day

1 meal- 2 whole eggs (can be boiled, you can make an omelet), 1 tbsp. linseed oil, vegetable salad.

2 meals

3 meals- cottage cheese 0-2% with cucumber and herbs, 30 g nuts

4 meals– chicken breast/turkey fillet with vegetables

5 meals- white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

The second day of the protein cycle looks exactly the same as the first. Nothing new. Can you just eat it instead of chicken breast? more fish, or other lean meat, it's up to you.

carb days

Two protein days are followed by two carbohydrate days. But "carbohydrate" they are called conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased intake of carbohydrates, more complex, but you also consume proteins just to a lesser extent. The essence of carbohydrate days is that you leave the same calorie intake as you had, but as a percentage you get a little more of this calorie content due to carbohydrates.

If translated into grams, then your BJU should look something like this:

- you should consume proteins at the rate of 1-1.5 g per 1 kg of body weight

- fats - 0.8-1 g per 1 kg of body weight.

- carbohydrates - about 3-3.5 g per 1 kg of body weight

Approximate diet for a carbohydrate day

1 meal- carbohydrate: oatmeal with nuts (berries)

2 meals- protein: red or white fish with vegetables

3 meals- carbohydrate: buckwheat with vegetable salad, 1 tbsp. linseed oil

4 meals- carbohydrate or carbohydrate-protein: buckwheat with vegetables, chicken breast.

5 meals– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

As you can see, proteins are present in the carbohydrate bottom and quite often. This suggests that we do not need an excessively large intake of carbohydrates. We increase them just to refill our muscle and liver glycogen stores for the following low carb days, and to trick our smart bodies into always keeping our metabolism high enough.

So what happens to our body when we alternating protein and carbohydrate days 2 through 2?

Protein-carbohydrate alternation gives our body the opportunity in the first two protein days of a 4-day cycle to maximize the use of fat as the energy it needs. This happens, as I said, due to the depletion of glycogen stores. When the main sources of energy (carbohydrates) do not enter our body for a MODERATELY SAFE amount of time for the body, then it begins to burn its own fat to produce this very energy it needs. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carbohydrate diet will lead to absolutely the opposite effect: the body will begin to store fat and keep it as much as possible. Therefore, 2 days of low-carb is the safest and most best option, especially for girls who decided to try the system for the first time BUCH for weight loss. Their body is not yet prepared for such drastic changes in nutrition, and therefore it is better not to practice other more severe options. protein-carbohydrate alternation.

What could be dangerous about this? - for sure, you think. And here's what:

On the third day of the protein cycle, the level of glycogen is completely exhausted, and due to the high consumption of protein products, especially without observing the important rules of BEA (see below), the content of toxic substances in the blood, such as aldehydes and ketones, increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body with the consumption of antibiotics, alcohol, trans-fat products, etc. All these toxic substances, during the oxidation of fats (their habitat), enter the bloodstream, thereby causing irreparable harm to our body, poisoning it from the inside. And on the third day protein day possibly a drop in mood, dizziness, weakness, worsening sleep, and even fainting. This has happened more than once even with professional athletes who decided to dry themselves with a faster and tougher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

To avoid this, I do not recommend sitting on a protein diet for more than 2 days in a row. 2 days do absolutely no harm, on the contrary, they only benefit, but observing high-protein days for more than 2 days can seriously affect your well-being and health.

BUCH rules

Plentiful drink! During protein-carbohydrate alternation You need to drink constantly and a lot. This is the main rule of this diet. You need to drink at least 2.5 liters of pure unboiled water per day. Up to 5 liters of all liquid along with tea.
Each meal, especially protein, is accompanied by a portion of low-starchy vegetables (cucumbers, all kinds, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing putrefaction and fermentation in the intestines.
We eat every 2.5-3 hours.
There should be at least 5 meals. Optimal is 6-7 meals. The latter must be necessarily protein.
On carbohydrate days, give preference to complex carbohydrates (Greek, Brown rice, barley, Rye bread), minimize simple carbohydrates (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and even so as not to harm your health (he who thought about his health deserves praise), then my advice to you: choose protein-carbohydrate alternation! This is not a typical diet, this is a nutrition system that is absolutely safe, provided that you have a competent approach to your diet. BUCH most accepted effective method fight against fat negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use female options. BUCH. If you still do not know how to compose your diet, then I will be happy to help you with this.

You can familiarize yourself with the rules for ordering an individual catering service.

Always yours, Skripnik Yaneliya!