Boch Calculation BPU for weight loss. The diet of protein-carbohydrate alternation (bus) with a detailed description. How to make a menu for every day

Butch is a power system designed for the alternation of protein and carbohydrate days. This is a very detailed nutrition plan, which is necessary to prepare and stick to it in advance. It is believed that protein diets are most effective, but they are very hardly transferred by the body.

When a person uses only protein, hair can become brittle and dry, dizziness is often observed, and problems with a chair appear. The most reliable and optimal type of weight loss is the alternation method, as in the bus system.

Description diet

The essence of the diet consists in alternating carbohydrate and protein days. Cycles can be different and vary depending on the well-being and wishes of a person to reset extra kilograms.

Three-day cyclic weight loss is very active. But this does not meanthat diet should stick with only 3 days. The cycle consists of three days that must be repeated.

The first day we use only protein food, but the second dominant place occupies a mixed diet of carbohydrates and proteins. And in the third day, the menu includes only carbohydrate products.

No fats can be added to the products. All dairy products must be deflaring. Salads can not be filled with oil. In order not to damage the hair and skin, in the diet you need to introduce at least 10 ml of flaxseed oil and 1 mg of fish fat. These components are very easy to find in pharmacies that sell all this in ampoules.

A bus can be used day every other day. In this embodiment, proteins are used for the first day, on the second - carbohydrates. Such a way of weight loss will perfectly cope with its task and the person can always keep himself in good shape.

When carbohydrate days have come, only complex carbohydrates are necessary, such as whole grain bread, cereals, vegetables and fruits. Sweet and flour, of course, it is impossible to use.

Calculation of proteins, fats and carbohydrates

During protein days per day, you need to use 3 grams of protein per kilogram of the body weight of a person, that is, if the weight is 70 kg, then the eats need 210 g of protein.

To correctly make calculations, it is advisable to use the table. Products need to be selected with minimal carbohydrate content, and they should not be fat.

When carbohydrate days come, you need to eat about 4 or 6 grams of carbohydrates per kilogram of the body. When mixed days go, the use of proteins should be higher - approximately 2 or 2.5 grams per kilogram of the body.

Approximate menu Buc

The seven-day cycle (week) on the Bucha system is two protein, two mixed and three carbohydrate days. The total calorie content of food is 1,500 calories.

Protein days. Boil the chicken for breakfast and make a steam oslet with greens. Dinner. We prepare 200 g of cottage cheese and 150 g of vegetable salad, as well as grilled fish. For dinner, drink kefir and drunk veal.
Carbohydrate days. In the morning after awakening, we make a toast with cheese and use buckwheat porridge with the addition of fruit. Dinner. Rabbit with stew vegetables, as well as cabbage soup without potatoes. A casserole of rice is prepared for dinner, you can add fruits and drink a glass of kefir.

Menu for a month

First you need to decide on cyclicality. You can use 2 protein, 2 carbohydrate and one mixed day. And also there is a 3: 2 scheme.: 1. If the goal is very fast weight loss, then in more needed protein days, and carbohydrate, on the contrary, reduce. And it is not impossible to forget that carbohydrates cannot be completely excluded from the dietary diet.

Protein days.

For breakfast, you can choose the following products:

boiled chicken with green salad;
fish, baked in foil and vegetables;
chicken soup and egg chicken;
beef bokings with brussels cabbage in boiled form.

vegetable salad and fish;
chicken boards that are prepared with the oven mushrooms;
chicken legs that can be frowning with carrots.

Carbohydrate days

Breakfasts:

fruit porridge;
croutons without oil;
cheese or greens;
oatmeal with seeds and hazelnuts.

vegetable soup;
porridge for a couple;
rice casserole and fruit.

milk porridge and one apple;
baked with cottage cheese and apples;
fruit casserole and cereals.

Menu for every day

To properly build your menu, you need to be able to correctly calculate the amount of carbohydrates and proteins in products.

All these products can be used without fear of using protein days, since they are very small amounts of carbohydrates and fat. All products are desirable to cook and cook for a couple, but to fry in no case.

If you can't do without frying at all, it is necessary to use only the grill. And in no case cannot be added to fat products.

Products for carbohydrate days with a carbohydrate content by 100 g:

oatmeal - 64.7;
makarona - 69;
rice - 75.4;
bananas - 22.4;
boiled Buryak - 11;
beans - 21.

Protein recipes

When you prepare a variety of dishes, do not use sugar and fat. It is advisable to add substitutes or exclude sugar from the diet. If you exclude everything sweet from use, then you can lose weight much faster.

Baked chicken with greens

We take a washed chicken breast (approximately 250 g).
In such a portion will contain 73.7 grams of protein. If a person weighs 70 kg, then it makes up a third of the required quantity.
Breast must be salted and repel, after adding pepper and lubricate it with kefir.
Sprinkle with green onions and dill.
We fold the chicken layer in the roll and put in a special sleeve for baking. Bake need 30 minutes. The crust will be tasty and juicy.

Curd dessert

Take 200 grams of cottage cheese and 100 ml kefir.
Whip products with a blender. Products should not be fat.
Machine in cold water gelatin in the amount of 5 grams, and after put the saucepan on fire, and we are waiting for a grain after heating.
We add a lemon zest to the milk mixture and a little soluble coffee, and then add a sugar substitute there.
In the dairy mass we enter gelatin and beat it all once.
We pour the mixture into the form and put for 3 hours in the refrigerator.

Carbohydrate recipes

It should be noted that in all products there should be a low glycemic index, which means that in no case pasta can be used from wheat flour. -

Eggplants with mushrooms:

We take two eggplant, which have medium sizes, cut off the frozen.
We cut them along and remove the entire middle with seeds. There should be 4 boats.
Boil rice (2 tablespoons) to the state of readiness.
Next should be chopped onions and mushrooms with small cubes.
We mix vegetables and rice, mix.
The boats must be filled with rice with vegetables and after bake for 40 minutes, the bay of all these eggs and sour cream.

Macaron casserole:

Pasta can be prepared to the condition of the semi-prepared, do not add salt and oil.
Finely rub the greenery and onions, after adding everything to the macaronam.
Solim and Pepper.
We beat two chicken eggs, after adding all this to the resulting product.
Now it is necessary to put everything in the oven for half an hour, you can leave a little cheese from above.

Contraindications

A bush diet is considered relatively safe, however, there are still some people who cannot lose weight by this method.

Avoid diet should people who:

pregnant and breastfeed;
have problems with heart, suffer from diseases of the liver or raging bubble;
have kidney problems;
are in adolescent or in old age;
the inflammatory process is observed in their organism.

If you want to choose a balanced diet diet, pay attention to the recipes for the boob diet (protein-carbohydrate alternation), which include dishes with protein and carbohydrate components. Their advantage is the ratio of proteins and glucose. Contrast carbohydrate alternation retains excellent mood and vigor. It is optimally combined with exercise, delivering energy from carbohydrates and contributing to the formation of body relief due to proteins.

What is protein-carbohydrate alternation

Scientist and nutritionist Jason Hunter first described protein-carbohydrate alternation as an optimal method of burning fat with maximum maintenance of muscle mass. The physiological substantiation of the efficiency of the bucket is the consumption of glycogen organism in the liver and muscles, which contributes to the active splitting of fat cells. Dieta-Buch accelerates metabolism and normalizes digestion, due to which it is possible to throw up to 7 kg of excess weight in 10 days.

How to alternate protein and carbohydrate days

The lack of carbohydrate receipt provokes the process of destruction by the body of muscle tissue in order to replenish energy reserves. The optimal balance of nutrients in the body contributes to the gradual spending of fatty fiber. Carbohydrate alternation for weight loss for a week provides for the following sequence:

protein - starvation - from 2 to 3 days;
carbohydrates - Pause - 1 day;
protein + carbohydrates - replenishment of glycogen reserves - 1 day.

Dr. Roman Malkov notes the high efficiency of the bucket, subject to strict adherence to the power mode:

low-carbid days - consumption less than 300 g of carbohydrates;
highly carbon black days - no more than 400 g of carbohydrates.

Boch diet - Menu with recipes

The diet of carbohydrate alternation is a popular version of nutritional limit for women and athletes during the drying period. Cooking Butch dishes is based on the inclusion in the ingredients of proteins or complex carbohydrates. To calculate their norm in grams, you must use the formulas:

Protein \u003d body weight * 3.
Carbohydrates \u003d body weight * 5.

Number of portions: 4 persons.
Calorie: 70-76 kcal / 100
Purpose: For lunch.
Difficulty: average.

The main advantage of fish kitlet is the rapid assimilation of the organism of the fish protein. This is the perfect dish for a diet. Vitamin D reduces blood cholesterol, Vitamins B6 and B12 contribute to the strengthening of the body's immunity, normalize the functioning of the nervous system. The fluorine content has a positive effect on the formation of bone-muscular composition. Use a simple description with the photo to find out how to cook fish cutlets tasty and fast.

Ingredients:

tuna - 1 pc.;
egg - 1pc.;
onions - 1 pc.;
milk - 150 ml.;
olive oil - 1 tbsp. l.;
flour - 2 tbsp. l.;
salt to taste;
bread - a piece;
bread crushers - 100 g.

Cooking method:

Remove the skin from the tuna carcass.
Separate meat from the ridge, carefully removing the bones.
Soak bread in milk. Instead of a baton, you can use bran.
Mount the fillet of the tuna, onions and a bun with the help of a meat grinder or a kitchen combine.
Stir the resulting minced meal, adding egg, flour, salt.
To form small cutlets and abundantly cutting them into breadcrumbs.
Prepare cutlets in a double boiler for 30 minutes.

Cooking time: 50 minutes.
Number of portions: 4 persons.
Calorie: 150 kcal / 100
Difficulty: Easy.

Chicken breast belongs to the dietary grades of meat. There is a lot of protein in it, it does not overload the gastrointestinal tract. Chicken fillets are perfectly suitable for compliance with the protein-carbohydrate variation. Per 100 g of white meat accounts for 30 g of protein, which contains all the necessary amino acids, making food balanced. Grilled chicken fillet should be served with green vegetables and light sauces. If you choose how to cook chicken breast without grill, try baking it in the oven.

Ingredients:

chicken breast - 4 pcs.;
lemon - 1 pc.;
olive oil - 20 ml.;
salt - 1/3 tsp;
pepper - 0.5 h.;
garlic - 2 teeth.

Cooking method:

For marinade mix lemon juice, salt, pepper, garlic and butter.
Chicken fillet cut into two parts, slightly disconnect on each side.
In grace the baby marinade, lay out in a bowl and leave in the refrigerator for 30 minutes.
Fry on the heated grill on each side of 5-10 minutes.

Cooking time: 90 minutes.
Number of portions: 4 persons.
Calorie dishes: 176 kcal.
Purpose: For lunch and dinner.
Difficulty: Easy.

Rabbit meat is a natural product that is characterized by a high content of group vitamins B, RR, E, A. It normalizes the metabolism, saturates by proteins, reduces the risk of atherosclerosis. The rabbit meat contains 11% of fats, which makes it an ideal dish during the diet period. For a dietary dish, the fresh rabbit will be needed, which must be soaked in water with the addition of vinegar, white wine or dairy serum. For stewed dishes, you should choose the front of the carcass.

Ingredients:

rabbit meat - 500 g.;
sweet pepper - 2 pcs.;
carrots - 2 pcs.;
bulb - 1 pc.;
olive oil - 3 tbsp. l.;
salt to taste;
celery - a small root;
garlic - 2 teeth;
lemon juice - 1 tbsp. l.;
bay sheet - 2 pcs.;
black pepper - 3 peas;
fragrant pepper - 2 peas;
carnation - 1 pc.;
rosemary, Tmin - by pinch.

Cooking method

Cut the meat from the front of the rabbit on the portion pieces.
Round rabbit, pepper, lubricate with oil, put in the form for baking and put in the oven, heated to 200 ° C. When a ruddy crust is formed on meat, reduce oven temperature up to 170 ° C.
In a glass with hot water, add lemon juice, bay leaf, fragrant and black pepper, rosemary, cumin. The mixture is pouring into a shape with a rabbit, tightly cover with a lid and bake for about an hour.
Celery, carrots, onions and peppers cut into large pieces, mix them with olive oil, put in the oven for 40 minutes.
Add vegetables into a form with a rabbit, leave in the oven for 10-15 minutes to complete readiness.
When feeding a dish, add parsley and finely chopped garlic.

Number of portions: 2 persons.
Calorie dish: 119 kcal / 100 g.
Purpose: for breakfast.
Difficulty: Easy.

Recipes for the beech diet include protein omelet - source of proteins in dietary nutrition. Asparagus is rich in fiber content, vitamins E, C, A, V. It is a powerful antioxidant. Asparagic acid in its composition activates the metabolism, contributes to the removal of slags and toxins from the body. The protein omelet with asparagus is the perfect dietary dish during the observance period of protein-carbohydrate alternation. It is better to replace the frying on a frying pan by a multicooker or oven.

Ingredients;

chicken egg - 4 pcs.;
salt to taste;
asparagus - 100 g.;
milk Cow's 2.5% fat content - 50 ml.;
oil - 1 tbsp.

Cooking method:

Boil asparagus in salted water 15-20 minutes to full readiness. If you wish, it can be replaced with beans.
Separate the yolk chicken egg from the protein, add a pinch of salt and milk.
Beat the whisk.
Multicooker shape lubricate vegetable oil, put asparagus, evenly distribute the protein mixture.
Prepare in "Porridge" mode 12-15 minutes.

Cooking time: 20 minutes.
Number of portions: 4 persons.
Calorie dish: 160 kcal.
Purpose: for breakfast.
Difficulty: Easy.

Among the recipes for the boob diet are especially popular with seafood dishes. They are saturated with fatty acids of omega-3, protein, iodine, zinc, copper, phosphorus. It is important not to use as refueling mayonnaise salad. If desired, it can be replaced by a low-fat source. Cookins are advised to refill salad with squid and shrimp with special olive oil sauce.

Ingredients:

squid - 500 g.;
shrimps - 250 g.;
fresh pineapple - 100 g.;
chicken Egg - 4 pcs.;
fresh cucumber - 1 pc.;
vegetable oil - 75 ml;
wine vinegar - 2-3 tbsp. l.;
lyme juice - 3 tbsp. l.;
salt - 0.5 h. l.

Cooking method:

Carcasses squid to cook in salted water for 5 minutes, and then shifted in cold water, then clean from the film.
Wear shrimp, clean.
From pre-welded chicken eggs, only protein will be needed.
All ingredients are finely cut.
To fill the salad to combine oil, wine vinegar, lime juice and salt.

Cooking time: 50 minutes.
Number of portions: 1 person.
Calorie dishes: 90 kcal / 100 g.
Purpose: for breakfast.
Difficulty: Easy.

Recipes for the boob diet include even the original modified dishes in which the flour should be. Since dietary nutrition does not accept its use, among the main ingredients for the curd dessert - cottage cheese, raisins, kefir and eggs. To diversify the diet, it is allowed to add to the kuragu, prunes, pumpkin. Curd casserole is perfectly suitable as the main dish in protein days when bouch. It contains the required amount of proteins, vitamins, mineral salts and organic acids.

Ingredients:

chicken Egg - 2 pcs;
cottage cheese - 250 g.;
low-fat kefir - 2 tbsp. l.;
sugar - 2 h.;
raisin - handful.

Cooking method:

Thoroughly beat eggs with sugar.
Cottage cheese to connect with kefir.
Mix two masses and add raisins.
Butt the form for baking with parchment, lay out the curd mass.
Send into the oven for 30-40 minutes.

Fritters from Kabachkov

Cooking time: 25 minutes.
Number of portions: 2 person.
Calorie dishes: 36 kcal / 100
Purpose: For breakfast, dinner.
Difficulty: Easy.

Zucchini fritters from Pierre Dukana's nutrition are in the recipe list for the bush diet. Zucchini normalize the water-salt balance in the body, improve intestinal peristalsis, reduce cholesterol levels, contribute to detoxification. Fritters from zucchini, seasoned with natural yogurt, can be used as a separate dish for breakfast or dinner. If desired, the zucchini can be replaced with eggplants.

Ingredients:

young zucchini - 2 pcs.;
chicken Egg - 1 pc.;
corn starch - 1 tbsp. l.;
salt, pepper - to taste;
olive oil - 1 tbsp. l.

Cooking method:

From the zucchini to remove the peel, grate them on a large grater and squeeze juice well.
Add to vegetables salt, pepper, starch and eggs, mixing thoroughly.
Baking shape lubricate with olive oil.
Share pancakes and send to be baked 15 minutes to complete readiness.
Serve with natural yoghurt or low-fat sour cream.

Salmon baked in the oven

Number of portions: 2 person.
Calorie dishes: 153 kcal / 100 g
Purpose: For lunch.
Difficulty: Easy.

Salmon does not apply to the number of low-calorie foods, but is great for protein-carbohydrate alternation. The main advantage of fish of the salmon family is a saturation of Omega-3 fatty acids. They normalize leptin level responsible for the rate of metabolic processes in the body. Nutritionists advises to use red fish no more than 1-2 times a week.

Ingredients:

salmon fillet - 400 g, or 2 steaks;
tomatoes - 3-4 pieces;
bulb - 1 pc.;
salt, pepper - to taste;
olive oil - 20 ml.;
thyme, Orego - pinch.

Cooking method:

Salmon prepared salmon fillet, pepper, season and lubricate with olive oil.
Cut with cubes tomato, crush onions. Mix vegetables in a bowl by adding thyme and oregano.
Close salmon in foil, leaving pockets for filling with vegetables. Tightly close the foil fish.
Bake in the oven for 20-25 minutes at a temperature of 200 degrees.
You can feed fish in foil, initially clogging it as candy.

Cooking time: 40 minutes.
Number of portions: 4 persons.
Calorie dishes: 183 kcal / 100 g.
Purpose: For lunch.
Difficulty: Easy.

In search of recipes for bush diet, specialists recommend paying attention to the mandatory dish of the daily diet - light soup with chicken breast. It contains minimum fats and maximum nutrients, trace elements. You can prepare soup from any vegetables, including beans and asparagus. Optionally, you can add tomato juice, beets and cauliflower.

Ingredients:

chicken breast - 1 pc.;
buckwheat - 0.5 glasses;
bulb - 1 pc.;
red pepper - 2 pcs.;
carrots - 2 pcs.;
salt, pepper - to taste;
parsley - bundle.

Cooking method:

Pre-washed chicken breast cooking for 30 minutes, periodically removing the foam.
Add buckwheat, cook about 10 minutes. It is allowed to replace the buckwheat with grinding grinding.
Grind onions, carrots and peppers cut into small stripes.
Add vegetables in a saucepan.
Salt, cook about 10-15 minutes.
Add crushed parsley.

Lazy oatmeal with kefir

Cooking time: 10 minutes.
Number of portions: 1 person.
Calorie dishes: 87 kcal / 100 g
Purpose: For breakfast, lunch.
Difficulty: Easy.

Oatmeal at kefir or natural yogurt is characterized by ease of preparation and a real bouquet of nutritional components. Dish can eat at home for breakfast or hire for lunch. The high level of fiber in the composition normalizes the operation of the organs of the digestive tract, contributes to the purification of the body. Its low glycemic index supports a stable blood sugar level.

Ingredients:

oatmeal - 4-5 tbsp. l.;
low-fat kefir - 150 ml.;
honey - 1 tbsp. l.

Cooking method:

To put oatmeal oatmeal in the bank, add honey and pour kefir.
Put in the refrigerator for the night.

Video: Cauliflower baked in the oven

On the eve of the summer season, many people face the problem of fast and efficient weight loss, the boch diet is an excellent tool to achieve this result. Being a lightweight type of drying, it is based on the diet as close as possible to the balanced menu. In addition, protein-carbohydrate alternation avoids a feeling of hunger, constantly pursuing with most diets.

Essence diet

A bus diet is built on alternating days in which only proteins are allowed, only carbohydrates and accommodating mixed diet. Alternation of food should occur in this order on the continuation of the entire diet.

This is justified by the functions of the human body: with a sharp exception from the power of carbohydrates, it is deprived of the opportunity to draw energy from external sources (koim and are carbohydrates), it becomes forced to consume it from internal reserves. For this purpose, glucose is contained in the muscle tissue, when it ends, and it begins the splitting of fatty deposits - it happens on the third day of the diet.

Days based on consumption only carbohydrates are even more injected into a state of stress, he also continues to destroy fat, at the same time, the rope of muscle glucose.

Mixed days lead organs and systems in the rest of the rest, allows you to rest and recover.

How to train during a diet?

Getting rid of unnecessary calories occurs due to competently combined alternation of proteins and carbohydrates with training. The training schedule has great importance - if possible, it is necessary to protect yourself from classes in the days of protein. If this happened, it is better to give preference to the cardion load, and on the carbohydrate day, focus on strength exercises.

The optimal number of workouts is three times a week.

What duration diet

The duration of the boob of diet should depend on two factors: the desired result and health status. Relying on them, you can build a menu, given that strict cyclicity should always be observed. These cycles should always contain either more days of protein, or distribute proteins, carbohydrates and mixed dishes at equal intervals. For example:

2 days of protein - 1 carbohydrate day - 1 mixed;
2 days of protein - 2 carbohydrate days - 2 mixed;
5 days protein - 2 carbohydrate days - 2 mixed.

Depending on this, the alternation can last several days, a week or month. The longest period should not exceed 2 months.

Contraindications

As before any diet, you should pay attention to the state of your health before starting to the bus. Contraindications to it are as follows:

problems with the organs of the urogenital system;
violations in the work of the heart and blood vessels;
failures in the functioning of the pancreas;
cookie problems;
diabetes;
people with a large amount of excess weight are worth choosing another system. As soon as the fat layer in the body will be less than ¼ from the muscles, you can go to the bus.

Product Table (Allowed and Forbidden)

During the alternation of proteins and carbohydrates, you can build a diet based on the table:

	Day in protein	Day for carbohydrates	Mixed
Forbidden products	Fats, pastries, pastry, fried and smoked dishes, cereals, bread, vegetables, fruit.	Fats, pastries, pastry, fried and smoked dishes, dairy products, meat, fish, eggs.	Fats, pastries, confectionery, fried and smoked dishes.
Permitted products	Meat: beef, pork, rabbit, lamb. Bird: Duck, Chicken, Turkey. Fish and seafood: White and red varieties with low fat content (Mintai, Heck, Sudak, Trout, Gorbow), Mussels, Shrimps, squid. Milk products With reduced fat. Eggs without yolk.	Cereals (porridges on milk can not), pasta from solid varieties of wheat, rye or whole grain bread, vegetables (except swap, potatoes), citrus fruit.	Meat, cereals, fish, vegetables, fruits, dairy products.
Permissible drinks	Water without gas, Green tea, Herbal drinks without sugar.

Calculator for calculating proteins and carbohydrates

The daily share of proteins is based on the relationship: 3 grams of protein per 1 kg body weight. Carbohydrates are calculated by the formula: 5 grams per 1 kg of weight. During mixed days, such proportions should be guided by such proportions: proteins - 2-3 gr, carbohydrates - 2-2.5 grams. More accurately calculate the share of proteins and carbohydrates in the diet will help the calculator.

Recipes

The recipes below correspond to the necessary content of proteins and carbohydrates at the bus.

Protein dishes

Chicken soup

In boiling water boil chicken breast without skin. Get to get into small pieces, pour out into the broth. Add to finished egg white squirrel soup, sliced \u200b\u200bby cubes.

Baked fish

Separate a carcass pollock from bones. Put with black pepper, sprinkle lemon juice. Cheese rub on a fine grater, mix with fine chopped parsley and basil. Put the cheese on fish, bake in the oven for 20 minutes at 180º C.

Omelet

In a separate container, stir 3 eggs (1 can be added with a yolk, from the others to use only protein). Add a third of milk glass, 50 grams of grated cheese and chopped dill. Mix thoroughly, pour with a frying pan.

Carbohydrate dishes

Spaghetti with vegetables

Boil 100 grams of macaroni from solid wheat varieties. Tomato cut into cubes, ½ Bulgarian pepper - thin plates, chopping onions and eggplant. Vegetables put out on the water. After readiness to mix with pasta or serve separately as a side dish.

Rice Pudding

Boil 100 grams of white rice to a porridge state. Grind in the blender. Add a pinch of vanilla and orange cubes.

Lentil soup soup

Boil 100 grams of lentils, 1 carrot, 100 grams of pumpkin pulp and half of the bulbs. Vegetables and croup grind in a blender.

Menu options

During alternation, you can take the proposed menu options. The caloric content of all dishes corresponds to the correct relationship of BJ.

On every day

For a week

	Breakfast	Dinner	Dinner	Snacks
Monday	Omelet from 2x eggs + cup of kefir	Boiled chicken breast + 3 piece of cheese	Baked cod under cheese	Cottage cheese
Tuesday	Cod soup	Boiled humpback + portion of cottage cheese	Salad of arugula, shrimp and squid	2 boiled eggs without protein
Wednesday	2 piece of cheese + portion of cottage cheese	Fish soup + baked squid	2 boiled eggs + piece of boiled beef	Cottage cheese
Thursday	Oatmeal	Macaroni with vegetable salad	Baked vegetables	Orange, Apple
Friday	Buckwheat	Rice with mushrooms	Salad of cabbage, carrots and cucumbers	Grain bread
Saturday	Pearl porridge + cheese sandwich	Vegetable stew + chicken breast	Salad of coarse and carrots + piece of chicken	Apple, cottage cheese
Sunday	Buckwheat porridge + cabbage and cucumber salad	Boiled beef with pasta	Salad of cucumbers and tomatoes + brown rice	Sandwich with cottage cheese and greens

For a month

The rules for making a menu for a month are completely similar to weekly. Each week is based on the principle of combining 3 protein days, 2h carbohydrate and 2 combined. A set of products can be repeated from a weekly list or replaced by other ingredients that can be used at the bush diet.

For 2 week

The 2-week menu is also similar to the already described. Distribute the diet follows according to the scheme:

5 days in protein;
5 days on carbohydrates;
4 days on proteins and carbohydrates.

Buch in Malysheva

This type of alternation is considered extreme and recommended, if necessary, rapid weight loss in a short time.

Its essence lies in maximum loading with proteins in the first day and a sharp change of diet on vegetables with a high tissue content and low calorie content.

When you need to use protein, the menu consists of 1 eggs for breakfast and boiled chicken breast (it is necessary to 6-7 times a day), the carbohydrate diet includes only a vegetable salad - raw cabbage (brute), cooler and carrots (rubbed on the grater ) Mix and refuel linen oil. Each of the vegetables need to take 0.5 kg. The total mass is distributed evenly per day.

Cycle Buch Powell

Many athletes (particularly engaged in bodybuilding) prefer to be guided by a diet complex developed by the marital pair of Powell coaches. It is weekly (if necessary, it should be repeated cyclically) and is built according to the following principle:

Day 1y \u003d 3 \u003d 5 - protein. The diet consists of 70% protein, 30% of carbohydrates, caloric content 1200.
Day 2y \u003d 4 \u003d 6 - carbohydrates. The diet consists of 70% of carbohydrates, 30% protein, caloric content 1500.
Day 7th - combined. Calorie 2500.

Exit diet

The right output of protein-carbohydrate alternation is the key to the success of the diet and consolidation of the result. First of all, you should keep the fragility of nutrition, sticking to small portions. Return to familiar dishes should occur gradually: first add soups and broths, cereals and vegetables, then fish, dairy products.

It is important to observe the drinking mode (at least 2 l water without gas daily), do not drink fried, smoked, baking and candy.

How to alternate days?

The duration of the alternation can be any (the limit is 3 months), but the ratio of protein, mixed and carbohydrate days is always built according to one principle: 2 days of protein - 1 carbohydrate day - 1 mixed. The 3: 2: 2 scheme is also quite effective.

Features for pregnancy and lactation

Most diets converge in the opinion that during the tooling and feeding the child to the bush diet it is better not to resort.

Such a diet introduces the body into a state of stress, which can negatively affect the general health of a woman and reflected in the child;
the disadvantage of nutrients can provoke violations in the development of the fetus and pour further into chronic diseases.

Video

Results with photos before and after

Belkovo-carbohydrate alternation allows you to lose up to 5 kg per month. Extreme diet varieties give even more impressive indicators - up to 7 kg.

Being a more gentle version of the drying, the buch can become a transitional stage to the correct nutrition. It also helps dispersed metabolism with a plateaus effect (when the weight does not move from the dead point), showing high results from the first days. The advantages can also be attributed to the diet based on available products and uncomplicated recipes.

Protekovo-carbohydrate alternation - a beech diet is a long literate weight loss. The principle of a beech is to shake the body and make it burn the stocks charged "for a black day."

The coaches constantly say about some kind of "body drying", the ladies are far from bodybuilding do not always understand what she is. The term "body drying" is deciphered as an emergency to get rid of fatty mass while maintaining muscle body tissue due to consumption of a large amount of protein.

It is interesting! Such a procedure is usually carried out before indicative performances to commemorate the body relief.

Glycogen in the form of fats (marble meat) is intensified in the muscles, when used by proteins, the body causes its cells to find the source of energy in stored fats. Thus, drying the body. At such a period, the athletes are laid on cardio loads in order to get rid of water in the body in addition. The relief is awesome, the layer between the skin and the muscles evaporates.

During protein-carbohydrate alternation, the body does not experience exhaustion, calories are constantly entering the body. The process of weight loss is due to the burning of its own deposits.

Detailed description of bush diet

Butch diet is a lightweight version of "drying", was originally developed for athletes. The wonderful representatives of the beautiful floor quickly adjusted the rules of the diet for their own use, and Buch became popular for those who wish to reset kilograms, without losing muscle mass.

In protein days, the body spends glycogen reserves stored in the liver and muscles. In parallel, there is incineration of subcutaneous fat to ensure the body of the energy. To a depleted organism, due to carbohydrate starvation, did not eat muscle mass, a rich high-body day is included in the diet. At this stage, metabolism is already beginning to rebuild.

The body understands that there is nothing to postpone prose - everything goes to work. However, one carbohydrate day is not enough, then a mixed day with moderate consumption of proteins and carbohydrates.

Good to know! First of all, visceral fat is leaving, then the dairy glands are reduced.

In places of location of large muscles, that is, back and hips, fat will leave with small portions over the entire period of weight loss, do not despair, if you do not see the result in two weeks.

It is important that you keep a diet within 1,200 kcal. With increased exercise, you can eat more, but not overdo it. With the right approach, the boch diet can lead you to a new world of healthy nutrition.

Which is protein, high-car blind and mixed days:

Protear day: It is allowed to consume all products with a high protein content, but with a minimum amount of fats and carbohydrates. Cottage cheese, kefir, milk, cheese, eggs, meat, bird, fish, slightly ears.
Highly Gorge Day: Again, no fats, carbohydrates preferably vegetable origin, but not starchy and non-sugar (can't: potatoes, bananas, grapes, persimmon, etc.) Porridge and pasta from solid wheat varieties will also be a good choice.
Mixed day: Balanced nutrition with moderate consumption of carbohydrates and proteins.

Remember! Edible fats - the worst enemy for the shape!

As in any other diet of difficulties begin at the stage of cooking dinners.

Menu Boch diet can be quite unknown. The golden rule of all cooks: any food will make more interesting seasonings and sauces. In this case, it is necessary only to take into account their energy properties.

Menu Boch diet for a month

The main rule: Competent alternation of protein, carbohydrate and mixed days.

If in a protein day, you feel the unreason or decay of forces, do the next day to carbohydrate, even if the order is broken. The main thing is health.

Calculation for the first 14 days:

2 protein days;
1 highly carbon day;
1 mixed day;
3 protein days;
1 highly carbon day;
1 mixed day;
3 protein days;
1 highly carbon day;
1 mixed day;
next, gradual output from the diet, you can extend a mixed day for 3 days.

Important! The next two weeks of the menu should be repeated exactly!

Menu Boch diet for a week

Monday, Tuesday - 2 protein days:

breakfast: Curd Suffle without Flour, Black Coffee
lunch: Champignon cream soup, stewed with chicken beans
dinner: chicken chicken liver stew in milk
breakfast: Freetata with chicken fillet and mushrooms, black coffee
lunch: Stewed rabbit with chick-puree
dinner: Seafood in tomato sauce
smells: kefir, nuts, yogurt

Wednesday - Highly Gorge Day:

breakfast: bunch porridge on milk, black coffee
lunch: Rice with vegetables
dinner: Warm vegetable salad with lentils
smells: Fruit

Thursday - Mixed Day:

breakfast: wholegrain flakes with milk, black coffee
lunch: Vegetable soup, stew with beef
dinner: Curd Cash

Friday and Saturday - 2 protein days:

breakfast: Degreased cottage cheese with yogurt, black coffee
lunch: spinach cream soup, stew chicken breast marinated in kefir and soy sauce sauce
dinner: Vegetable Salad with Tofu
smells: kefir, nuts, yogurt
breakfast: Omelet from 2x eggs and 1 squirrel, black coffee
lunch: Steam red fish with herbs, red beans in tomato sauce
dinner: low-fat beef stew in cream sauce, vegetable salad
smells: kefir, nuts, yogurt

Sunday - Highly Gorge Day:

breakfast: oatmeal on milk, black coffee
lunch: Vegetable soup with pearl cereal, buckwheat porridge with mushrooms
dinner: Stuffed with vegetables Pancakes
smells: Fruit

Exit from diet - Mixed day:

breakfast: Omelet from 2 eggs, black coffee
lunch: White Fish for a couple, pasta with spinach
dinner: vegetable salad with goat cheese
drinks: Kefir, Fruits, Nuts

Boch diet menu for every day

So that the rifling process is not bored, it is important to diversify the diet. Protein days can diversify: in the morning - chicken, lunch - fish, dinner - beef. The snacks between breakfast, lunch and dinner are recommended to fill with fermented with fermented. In carbohydrate days, try to avoid sweet berries and fruits.

Food addictions will differ, so when choosing a menu for a diet Abech for a month it is important to take into account your desires. Such a race will be difficult to overcome on low-fat yogurts and lean infants. The diet should not contain only boiled or stewed ingredients, allow yourself a little creation.

In the protein day, we do not just be tasty cottage cheese, filled with milk, and casserole. Exclude sugar and put flour less than usual, it turns out something similar on the soufflé, but it is not so sad.

Remember the mushrooms, there are a lot of protein in them, they will come down as a side dish and the main hall of lunch. Take care of learning allowable products, select the most you like.

Boch Diet: Reviews of Dreaming

Most athletes and ordinary people who experienced a sports nutrition system note:

Such a system of nutrition is as close as possible to healthy diet, thus, the failures of the digestive system are minimized;
Observing all the rules of the diet, you will not be hunger;
Metabolism will be much higher at regular training (3 times a week for 2 hours), also the diet of the bus contributes to the formation of an attractive relief of the abdominal muscles, hands and hips;
This diet is designed for long-term use to achieve a long effect;
Alternating diet takes from the body from the first days precisely fat, and not water;
The bus system contributes to the internal cleansing of the body, since, while observing the diet, proteins and carbohydrates are absorbed without deposits, which improves the condition of the skin, hair and nails;
The boch diet allows you to eat a lot, but small portions, thus the body does not have stress, and the psychologically, the process of weight loss is not as a punishment.

Butch diet or protein-carbohydrate alternation is often practiced by athletes and people who want to burn fatty tissue as soon as possible. More recently, people who are not involved in sports are also interested in such a nutrition system. The diet gives excellent results, it is considered relatively healthy and ideally suited to people who are difficult to adhere to the same power rules for a long time.

The name itself suggests that the essence of the method is in alternating days with a diet, rich proteins with days, where the basis of the menu is carbohydrate food. The feasibility of such an approach is that with such distribution of products, lipid exchange is activated as much as possible and adipose tissue is burned.

The advantage of the beech in front of protein diets is to minimize the likelihood of stress for the body and disruptions that occur with long-term restriction of carbohydrate products.

The scheme according to which protein-carbohydrate alternation is being implemented:

The menu of the first 2 days is protein. It is a good shake for the body and the launch of the processes, during which glycogen and fats are consumed as a source of energy.
The third day is carbohydrate. Its meaning is to replenish the consumed glycogen reserves and do not give the body to adapt to the new menu, allow it to work in the usual mode.
The fourth day implies the use of both protein and carbohydrate food.

The course is repeated as the number of times it is necessary to achieve the desired result.

There are no requirements to limit and cut the daily calirate, but wishing to lose weight as soon as possible to make a menu with a calorie deficiency, using the daily rate of 300-400. It is necessary to calculate it individually, based on personal data.

The bucket diet allows you to maintain physical activity and intensively train, it will not only accelerate weight loss, but also help keep muscles in tone.

Where to start a bouch diet?

Like all nutrition systems, aimed at a weight loss, a boob diet must begin with the correct moral attitude and definitions of personal motivation. Such tips will help:

Answer yourself writing to questions: why should I lose weight? Is I ready to change in life that will happen to me in the process of weight relief, after reaching the result?
Calculate the necessary normal calorie rate.
Planning the menu, after studying the recipes. Thematic communities and pages on social networks, sites dedicated to protein diets (for example, Dr. Dukana's nutrition) offer many recipes for every taste.
Make measurements - weights, volumes and fix them.
Buy all the products you need.
Make a blank for the next 2 days: defrost meat, boil eggs, prepare containers in order to take me with you.

Permitted products

The list of allowed products is quite surround:

Prohibited products

The list of products prohibited on bus coincides with the one that is used for any kind of healthy nutrition:

Wheat flour products of the highest grade.
Confectionery, all drinks containing sugar.
Sausage, sausages, smoked meat surrogates.
Salty fish.
Marinated products.
Fast food.
Shopping sauces and snacks such as nuts, chips, crackers.

Menu Boch diet for a week

The approximate menu of the boob diet for a week looks like this:

Day	Breakfast	Snack	Dinner	Snack	Dinner
1	Cheese cheese cheese, eggs and sugar substitutes	Jelly from kefir with sweetener	Soup with chicken breast and boiled craft egg	Cottage cheese with fiber	Baked red fish
2	Cottage cheese casserole	Milk jelly	Chicken breast stuffed with cottage cheese	Kefir with fiber	Stewed seafood
3	Oatmeal with dried fruits and nuts		Vegetable stew brown rice	Vegetable salad	Salad of beets and greenery, peas puree
4	Cheesecakes with oat bran, rice flour and kuragoy	Fruit salad with yogurt	Turkey Cutlets, Green Pea Vinaigrette	Kefir with berries	Lentils, fish cutlets
5	Curd souffle with sweetener and fiber	2 boiled screwed eggs	Laptop noodles, beef dairy sausages	Low-fat yogurt	Salad of eggs and squid
6	Omelet from 2 eggs and low-fat milk	Kefir	Chicken breast stuffed with cottage cheese and greens	Low-fat yogurt	Baked fish flavored with lemon juice
7	Rice porridge with raisins	Energy bar	Lentils baked vegetables		Beans stew in tomato sauce

Menu for a month

To comply with the diet with protein-carbohydrate alternation during the month, we recommend using the above-mentioned menu option for the week and continue it as follows:

Day	Breakfast	Snack	Dinner	Snack	Dinner
1	Cheesecake with berries without baking	Handful of dried fruit	Vegetable stew with chicken breast	Kefir with berries	Salad of seafood, avocado, tomatoes and cucumbers
2	Cottage cheese casserole	Milk jelly	Turkey cutlets	2 boiled eggs	Red fish cooked for a couple
3	Cheesens	Kefir jelly	Baked chicken breast	2 boiled eggs	Any baked fish
4	Granola		Buckwheat porridge, goulash from beef	Berry smoothie with chia seeds	Baked turkey
5	Ovsyanoblin with cottage cheese filling	Baked apple stuffed with cottage cheese and raisins	Bulgarian pepper stuffed with chicken meat and brown rice	Kefir with fiber and sugar substitute	Lentils with stewed vegetables
6	Cheesecake	Kefir jelly	Boiled chicken breast with greens	2 boiled eggs	Salad of squid and egg squirrel
7	Omelet with low-fat cheese	Milk jelly	Soup with noodle latitude, chicken meatballs and greens	Kefir with berries	Salad of greenery, cucumber and beans
8	Oatmeal with honey and banana	Energy bars from nuts and dried fruit	Buckwheat porridge, vegetable stew	Any fruit	Lentil, fresh vegetable salad

In order for the diet to bring the maximum result, it is recommended:

Observe the drinking mode and use at least 2 liters of clean water per day. This is especially true of protein days - it will help prevent constipation and other digestive problems. Drome water drinking green unsweetened tea with lemon, ginger drink.
Exclude frying as a method of cooking dishes.
Filling salads with cold pressed vegetable oils.
If protein days are trimmed hard, introduce oat bran and greens in the diet.
The last meal must be no later than 3 hours before sleep.
If it is difficult to endure 2 consecutive protein days, you can correct the scheme and make 1 protein, 1 protein-carbohydrate, but then weight loss will be slower.
In protein days, plan less intensive workouts, in carbohydrates - more energy-consumption.
Plan the beginning of the bus to the most calm and emotionally comfortable days.

Express version of the bus from Elena Malysheva

Elena Malysheva offers more sparing than the classic version of the boob of diet. Its essence is in a few points:

Alternating 1 protein and 1 carbohydrate day.
The basis of the carbohydrate days menu should be raw vegetables with negative calorie content - all varieties of cabbage, beets, cucumbers, tomatoes, radishes, greens.
Be sure to drink a glass of water on an empty stomach, ideal if its temperature is equal to the body temperature.
Observe such a diet is allowed exclusively to healthy people.
For maximum effect, it is necessary to abandon the salt and spices - it will help to bring extra liquid.

Cycle Buch Powell

Cycle Buch Powell - a 7-day power program developed by the family American pair of coaches. The diet is drawn up according to the principles:

In the first, third and fifth day, the basis of the menu is proteins, their number should not be less than 70% of all used food, the remaining 30% - carbohydrate food - raw vegetables and fruits. The caloric content of such days should be 1,200 calories on average for the groom and 1400 - for men.
The second, fourth and sixth days is carbohydrate, carbohydrates make up 70% of the total number of food, proteins - 30%. Calorie rises by 300 calories.
On the seventh day you need to eat mixed with daytime calories 2000 calories for women and 2500 for men. The role of this day is the physical loading and shaking of metabolism and moral unloading. Sweets are allowed in very small quantities - marshmallows, marmalade or bitter chocolate for breakfast.

Recipes

Recipes for bush simple, regardless of day. Products for them are easy to find in any grocery store.

Excellent dish for carbohydrate and mixed day, as well as for a human diet that complies with proper nutrition.

You will need:

200 g of low-fat curd;
50 g bran;
50 g rice flour;
Sugar substitute;
2 eggs;
30 ml of sour cream with minimal fatness.

Cooking:

Kefir jelly

For the preparation of this dessert, which is an excellent alternative to harmful sweets, such a set of components is required:

300 ml kefir;
15 g gelatin;
Several drops of vanilla extract;
Saharo-substitute.

Cooking:

Stir kefir and vanilla extract with a sugar substitute.
Pour the gelatin of 60 ml of warm water or milk, leave to swell for 15 minutes.
Melt the gelatin in a water bath, pour into a thin jet into kefir, mix the mass well, pour it on the molds. Put the molds with a kefir mixture into the refrigerator at least half an hour.

Milk jelly

For cooking, such products are needed:

300 ml of milk to 1% fat;
Sugar substitute;
15 g gelatin.

Cooking:

Pour gelatin 60 ml of milk, leave swell.
Stir the milk with sweetener.
Melt the gelatin on the Valya Ban, pour into sweet milk, mix, pour in the cream.

Stuffed chicken breast

For this dish you will need:

Medium chicken breast;
200 g of cottage cheese;
Bunch of greenery;
Soy sauce, salt.

Cooking:

Make an incision in the breast so that it turns out the pocket, soak it in soy sauce.
Throw the cottage cheese for a fork or blender to homogeneity.
Correct greens and add to cottage cheese.
Start the sternum pocket filling.
Bake the infant for 20 minutes in the oven.

Ovsyanoblin has now become a popular breakfast option, it can be soldered by sweet mixtures, meat, mushrooms, vegetables. In order to prepare it, you need:

50 g of oat flakes / bran / flour;
Egg;
150 g of low-fat curd;
100 ml of milk;
Sugar substitute;
30 ml of low-fat sour cream.

Cooking:

Energy bar

Supports such components:

50 g of oat flakes;
100 g of kuragi;
80 g of raisin;
50 g of dates;
100 g of walnuts;
50 mixtures of sunflower, pumpkin, linseed seeds.

Cooking:

Clean the dates from the seeds, mix with raisins, pour steep boiling water for 40 minutes.
All ingredients to kill in a blender until uniformity.
Share in the shape for baking, bake in the oven for 10 minutes.
It is still a hot mass to cut into pieces, let cool.

Pros and cons of protein-carbohydrate alternation

The benefits of the boob diet include:

Lack of hunger - the diet on any day is quite satisfying and nutritious.
The stability of the result is the weight goes not very quickly, but his loss is guaranteed.
Availability - All products are easy to buy in any grocery store, their cost is quite moderate for the average person.
It is precipitated precipitating layer, not a liquid or muscle mass, as with most diets.
A variety of diet due to the volume list of permitted products.
A diet can be observed from 4 days to 9 weeks, not damage to health and all organism systems.
In compliance with such a menu, a person remains for sports for sports sufficiently strong intensity.
Cleansing the body.
Acceleration of metabolism.
The diet is easily transferred psychologically, because in carbohydrate days the thinner can "discharge" by using satisfying food.

But there is protein-carbohydrate alternations and disadvantages:

At the initial stage of compliance, the decline and reduction of working capacity may be seen.
It is necessary to constantly count and control the daily calm and evenly distribute the required amount of calories for all meals.
You need to strictly adhere to fractional nutrition, prevent missing meals.
Slow results - weight is lost gradually, but stable.

Duration and output

Observe protein-carbohydrate alternation from one four-day cycle to 9 weeks, depending on the goals set. Harm to the body and all exchange processes this diet is not boring. You need to go out of the diet correctly, observing such recommendations:

Contraindications

Buche diet is prohibited in such cases:

With acute diseases of the gastrointestinal tract;
In allergies;
For diseases of the excretory paths, kidneys;
In pathological conditions of the liver;
With serious diseases, for the treatment of which other diets are applied;
During pregnancy, lactation;
In obesity - such nutrition is washes to aggravate the patient's condition.
In childhood, during puberty.

Training during the boob

Since initially the boob diet was designed to support the physical form of professional athletes, then physical exertion during such a nutrition is cut and needed. The best options are considered:

Power training with a set of exercises, when performing weighting agents. It can be implemented both at home and in the gym. Men are just 3 workouts per week for different muscle groups, women can be performed 5.
Cardigarfoots - can be performed as an independent and only type of physical activity or in a complex with strength training. You can jump, jump, walk, ride a bike can be on an empty stomach, at any time of the day (at least 40 minutes) or after the power training.
Aerobic loads, fitness, Pilates.

Slimming results and reviews

Dear readers, your opinion is very important to us - so we will be happy with the review of the Boch diet in the comments, it will also be useful to other users of the site.

Angelina: Boch advised me a friend who participated in fitness bikini competitions and observed such a diet. I turned to her coach, he painted me a menu with the right calorie number and training program for 2 months. I started with 73 kg, by the end of the boob, I weighed 67 kg, significantly changed the proportions - the waist was already, the beech was disappeared, buttocks were rounded. It came out of the bus in proper nutrition, which still follows.

Anastasia: Before he heard about the protein-carbohydrate alternation, a month and a half observed Duucan diet. She was transferred to me hard, because the stage that needs to alternate protein days with protein-carbohydrates should last long - I had 27 extra kilograms. Before the beech, I already knew many recipes from protein products, so there were no problems in the organization of the diet.

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