All about protein-carbohydrate alternation (BUCH diet) with menus and recipes

• Detailed description
• Diet structure
• Features of BUCH
• General recommendations
• Sample menu for the week
• Menu for the month
• Four-day rotation
• BUCH according to the Malysheva system
• Diet recipes
• Advantages and disadvantages
• Contraindications
• Heidi Powell experiment
• Reviews and results with photos

Description of the method

The classic alternation of protein and carbohydrate foods is the 2:1:1 combination.

The first and second days are low carbohydrate (protein)

The amount of protein (KB) is calculated by the formula: KB=2-2.5g*1 kg of weight

For example, a person losing weight weighs 90 kg. In this case, Kbmin=2*90=180 g/day, Kbmax=2.5*90=225 g/day.

This figure should consist of 70% animal proteins and 30% vegetable proteins.

Carbohydrates are not calculated, because... they enter the body along with protein foods. However, their quantity should not exceed 25g. in a day.

Recommended sources of proteins: lean meat (beef, turkey, rabbit, veal, quail, chicken), lean fish, seafood, fermented milk products with a fat content of 0-1%, legumes, nuts, eggs (limit yolk consumption to 2 per day) .

Day three – high carb

On this day, the KB indicator is reduced by half.

Formula for calculating the amount of carbohydrates (CA): CA=5-6 g*1 kg of weight

Those. in our case: Cumin=5*90=450 g/day, Kumax=6*90=540 g/day; Kbmin=0.5*90=45 g/day, Kbmax=0.75*90=67.5 g/day.

The maximum amount of fat is 30 g per day. Dinner should be exclusively protein. At night, be sure to drink a cup of low-fat kefir or yogurt.

Recommended source of carbohydrates: non-starchy vegetables, whole grain flour products, whole grain or minimally processed cereals, fruits. Honey is allowed in moderation.

Day four – mixed

Formula for calculating protein: KB=1-1.55 g*1 kg of weight KBmin=1*90=90 g/day; Kbmax=1.5*90=135 g/day.

Daily amount of carbohydrates: CU=2-3 g*1 kg weight Cumin=2*90=180 g/day; Kumax=3*90=270 g/day.

Recommended sources of fat: fish oil capsules, vegetable oil (linseed, sesame, olive, pumpkin), varieties of red fish (salmon, trout).

On this day, normalization of all metabolic processes occurs. Then the cycle repeats.

During the alternation of protein-carbohydrate days, weight constantly fluctuates. Nutritionists and fitness trainers call this the “pendulum effect.” If we take the weight at the beginning of the diet as the starting point, then on protein days (days of minimal calorie content) there is a sharp decrease, then on the third day the weight “stands”, and on carbohydrate days the scales usually show an increase. By the fifth day of Butch, the weight becomes approximately equal to the original, with the exception of the fat that the body burned on non-carbohydrate days.

Menu for the week

To make it easier for you to understand how to properly build a protein-carbohydrate diet for weight loss, we have compiled an example menu for every day. Try to eat around the same time every day.

Day 1 – mixed

Morning: 100g beans, 2 boiled eggs, 100g cucumber and tomato salad

Snack: 1 orange

Lunch: 100g beef stew, 100g red lentils, greens

Evening: 2 egg omelet, slice of whole grain bread, 70g grilled zucchini

Day 2 – protein

Morning: 3-egg omelet, 30g hard cheese

Snack: 200 ml kefir 1% fat

Lunch: 200g turkey, stewed in low-fat yogurt

Evening: 150g stewed squid, 50g cabbage and cucumber salad

3rd day – protein

Morning: 200g chicken salad, chopped omelette and cucumber (can be topped with yoghurt)

Snack: 150g natural yoghurt (without fruit fillings)

Lunch: 150-200g baked beef, 1 cauliflower floret

Evening: omelet of 2 yolks and 3 whites, cucumber

4th day – carbohydrate

Morning: 150g muesli with milk

Snack: 1 apple

Lunch: 150g buckwheat with mushrooms, 2 tomatoes

Evening: 200g brown rice with chicken hearts, greens

A protein-carbohydrate diet has many benefits

5th day - protein

Morning: scrambled eggs from 3 eggs, some greens

Snack: 200g cottage cheese up to 5% fat

Lunch: 150-200g steamed chicken breast, a few stalks of celery

Evening: 200g salad of eggs, chicken liver and herbs, dressed with sour cream

Types of protein-carbohydrate alternation

The scheme of protein-carbohydrate alternation must be selected individually, taking into account the characteristics of the body. You can turn to nutritionists for help or try to choose BEACH on your own, listening to your body and well-being. In addition to the classic 2:1:1 scheme, the following combinations of protein (b/d), carbohydrate (c/d) and mixed (s/d) days are popular:

• 5 b/d – 2 w/d – 1 w/d (increased fat burning);
• 2 b/d – 1 u/d – 1 s/d;
• 3 b/d – 1 u/d – 1 s/d;
• 2 b/d – 2 u/d – 2 s/d;
• 1 b/d – 1 u/d (express weight loss according to Malysheva).

The maximum duration of the BEACH diet is from 28 to 36 days.

Basic Rules

1. It is necessary to maintain a constant (daily) caloric intake by manipulating nutrients. For women, the norm is 1200 kcal per day, for men – 1400.
2. You need to eat five to six times a day.
3. A scheme in which there are 2 b/d or 2 u/d in a row should be used with caution. For beginners, it is advisable to choose the classic scheme.
4. Drink plenty of water (1.5-2 liters).
5. The emphasis is only on natural and low-fat proteins (protein is only for athletes!) and complex carbohydrates.
6. On mixed days, it is advisable to consume carbohydrates only before 12:00.
7. The more contrasting the menu is during low-carb and high-carb days, the more effective the weight loss.
8. Be sure to consume fiber to normalize the gastrointestinal tract.

Advantages and disadvantages of the system

Alternating protein and carbohydrate days has a number of advantages :

1. There is no need to count calories and sharply limit yourself in food.
2. The body easily adapts to the Butch diet.
3. Gives an amazing effect in combination with training.
4. There is no burning of muscle mass and no loss of water.
5. There is no sudden weight loss, which means no stretch marks. The skin remains tightened and the muscles are toned.
6. Does not worsen the condition of muscle tissue.
7. Lack of emotional depression and hunger. Few people would have the desire to drop everything, go crazy and eat a couple of cakes. This is the main difference between BEACH and protein diets.

Disadvantages of the floating calorie diet:

1. Some people who are losing weight have difficulty maintaining the amount of nutrients.
2. Problems with peristalsis may occur.
3. Due to high protein intake, nausea and bad breath may occur.

Authorized Products

The list below will make it easier to compile a grocery basket:

Squirrels

Lean protein ingredients do not contain many calories, which allows you to consume large portions of the finished dish:

• low-fat dairy products: kefir, cottage cheese, yogurt without additives, milk, fermented baked milk, hard cheese;
• fish: pollock, tuna, pink salmon, flounder;
• seafood: without exception;
• meat: beef, veal, rabbit;
• poultry: chicken and turkey fillet without skin;
• legumes: chickpeas, lentils, beans;
• chicken, quail egg;
• nuts.

Carbohydrates

During BEACH, only complex carbohydrates are used, and during the carbohydrate day, fruits are added:

• vegetables and greens (except potatoes, pumpkin);
• fruits (except banana, grapes);
• bread and pasta made from durum wheat;
• cereals: oatmeal, buckwheat, brown rice.

Fats

It is permissible to season salads with unrefined vegetable oils and additionally consume fish oil.

Contraindications

Protein-carbohydrate alternation has a number of contraindications, which, if ignored, can harm your body.

1. This diet is not suitable for obese people. Active sports while overweight can lead to problems with joints, heart and lungs. But a diet with contrasting calories requires going to the gym or any other physical activity, otherwise the body simply will not be able to cope with the increased amount of carbohydrates and the weight will begin to grow.
2. If protein is calculated incorrectly and there is a lack of fiber, the function of the gastrointestinal tract is disrupted, the body can become sludge, and intoxication will occur. This means your health will worsen, headaches and nausea will appear.
3. For those who have problems with veins (varicose veins, risk of thrombosis, etc.), such nutrition is contraindicated. Excess protein changes the chemical composition of the blood, acidifying it, which can lead to the formation of blood clots.
4. Dangerous for pyelonephritis and other kidney diseases.
5. Not recommended for pregnant and lactating women.
6. Not suitable for diabetics.

A diet with a floating calorie content is a complex nutrition system that is not easy for a beginner the first time. If you are not confident in your abilities, it is better to seek help from professional nutrition consultants.

Reviews

BUCH has many positive reviews. According to stories, alternation often helps those who have been losing weight for quite a long time, despite all the efforts and tricks.

Among the advantages are also noted the completeness and simplicity of the diet, the absence of a constant feeling of hunger and improved well-being.

Reviews highlight the ability to combine nutrition with training as one of the main advantages, since a properly selected menu helps you get enough energy and strength for various activities.

However, those who did not work hard in the gym report good positive results. This is mainly a change in body quality due to burning fat rather than muscle.

There are also negative reviews. Most of them are associated with contraindications - diseases of the digestive system, liver and kidneys. If you have such problems, dieting can lead to bad consequences.

Alternating protein and carbohydrate days according to Malysheva’s scheme

You can quickly lose extra pounds by following the express BUTCH scheme from Elena Malysheva. This is a stressful but effective method, thanks to which you can get rid of 5 kg of fat in just 10 days. The essence of the diet is to alternate protein and low-carb days. The menu is extremely simple:

Mono-protein day

It is recommended to start the morning with a boiled egg and a glass of water. During the day you can only eat boiled chicken. On this day, the body receives a shock dose of protein, the processing of which uses energy from fat reserves.

Low carb day

Dish of the day: raw vegetable salad:

• Carrots – 500 gr.
• Cabbage – 500 gr.
• Beetroot – 500 gr.
• Flaxseed oil – 1 tbsp.
• Apple cider vinegar or lemon juice - to taste.

Grate the vegetables, season with lemon juice, add oil. Divide into equal portions. Eat during the day.

Vegetables are foods with the lowest GI (glycemic index), which means that eating such a salad causes a calorie deficit in the body. Accordingly, fat continues to be burned. Eating salad has a positive effect on the gastrointestinal tract, removing toxins and waste, purifying the blood and improving well-being.

Meals according to this Butch scheme should not exceed 10 days.

Diet recipes

Here you will find the easiest to prepare recipes for the BUTCH diet menu.

For protein days:

• Baked fish or meat. Clean fish, beef or chicken, remove skin from chicken, cut into pieces. Rub each piece with a mixture of spices: coriander, curry, cinnamon, nutmeg, ground garlic, marjoram. Place the meat or fish in a baking tray with a little water at the bottom. Cover the top with foil and crimp the edges. This way your dish will remain juicy. Place in an oven preheated to 200 degrees and bake until done.
• Mushrooms stuffed with cottage cheese. Wash large champignons, remove the stems, chop them and mix with low-fat cottage cheese. Add salt, garlic, herbs to the mixture. Stuff the mushroom caps and bake in the oven.

For carbohydrate days:

• Fruit salad. Select 4-5 available fruits: apples, oranges, tangerines, kiwis, peaches, apricots, pears, plums. Chop and add lemon or orange juice.
• Porridge with fruits. Pour the rice overnight, pour boiling water over it in the morning, add a pinch of salt and boil for 5 minutes. Then cover with a lid to steam and finish cooking. Add some cold low-fat milk and a handful of any fresh or frozen fruit.

For mixed days:

• Chicken with vegetables. Wash the chicken thighs, remove the skin, make deep transverse cuts into which place tomatoes, zucchini, and onions cut into semicircles. You can make three cuts on each thigh and insert different types of vegetables into them. Brush with the seasoning mixture, place on a baking sheet and place in the oven. The chicken will be juicier if you cover it with foil.

Protein-carbohydrate alternation in bodybuilding

Carbohydrate cycling is one of the most popular systems in bodybuilding. Athletes appreciate this diet because it allows you to burn excess fat while maintaining muscle mass.

For cutting athletes, the most effective system for alternating protein and carbohydrate days is the diet from American trainers Heidi and Chris Powell. It lasts exactly a week according to the following scheme:

Days 1-3-5 – protein days

It is important to observe the following proportions: 70% protein (athletes are recommended to consume mainly animal proteins), 30% carbohydrates, daily calorie content - 1200 kcal. You can get protein with protein shakes.

KB for bodybuilders and active people is calculated by the formula: Kmin = 3 g * 1 kg of body weight; Kmax=4 g*1 kg body weight.

Days 2-4-6 – carbohydrate days

The specific EC of protein products should be 30%, carbohydrates 70%, daily calorie content should be 1500 kcal.

Day 7 – mixed. Daily calorie content is 2.0-2.5 thousand kcal. A day to speed up your metabolism and get psychological relief. The maximum duration of the diet is 21 days. The weight is usually 5 kilograms per month.

Alternating protein and carbohydrate foods goes well with workouts and adapts to them. You need to train three times a week. To build muscle mass, it is recommended to exercise on protein days. For active burning of excess fat, carbohydrate days or mixed ones are better suited.

Training program on the BUC diet:

Low carb days - aerobic exercise:

• Cardio workout – 7-10 minutes.
• Block of strength exercises – 35-40 minutes.
• Cardio workout – 30 minutes.

High carb days - strength training:

• Cardio workout – 5-7 minutes.
• Block of strength exercises – 1 hour.

On this day, it is best to work with maximum weight and a small number of approaches (for example, divide the exercise into 3-4 sets with 5 repetitions).

Mixed days - strength training.

It is on this day that BUCH needs to work on creating relief forms. This is the best time for strength training. Schedule a set of exercises so that each is performed 10 times, and do 3-4 approaches.

A properly selected training schedule allows you to achieve the desired result as quickly as possible.

Fat burners

You can stimulate fat burning with special sports nutrition (for example, L-carnitine, Nutrex, MusclePharm and others). Such drugs inhibit the synthesis of fats, accelerate their elimination and reduce appetite. However, you can speed up your metabolism naturally:

1. The most powerful natural fat burner is sports. A smart approach to your workout program will help you lose weight and tone your muscles.
2. Pure water. Necessary for removing toxins and better absorption of protein. On Butch carbohydrate days, we recommend drinking sugar-free compotes made from dried fruits or seasonal fruits.
3. Spices. Seasonings will make the dish tastier and speed up weight loss. Ginger, cardamom, rosemary, mustard, basil, sage - this is not a complete list of herbs that cleanse the body, remove waste and toxins and dull the feeling of hunger.