Protein-carbohydrate alternation (BEACH) for weight loss: the principle of diet, a menu for a week

Protein-carbohydrate alternation differs from most diets in that it helps to get rid of fat to the maximum, leaving water and muscles in the body. The diet may be difficult, but the results will please in a few days.

BEACH diet for weight loss: principles and rules

What does this diet look like:

1. In order for the body to start getting rid of fat, it first needs to use up glycogen. This can be achieved by reducing carbohydrate intake. But if you abandon them completely, the body will begin to experience stress. This will lead to the destruction of muscles, and only then - fat. Therefore, at first two days they eat protein and during this time glycogen and part of the fat are consumed. Consume 3-4 g of protein per 1 kg of body weight. Carbohydrates - 1 - 1.5 g.
2. On the third day they eat carbohydrates. They replenish the amount of glycogen and lead the body into joyful bewilderment, which helps it to function normally. Eat 5 - 6 g of carbohydrates per 1 kg, and protein in an amount of 1 g.
3. The last day involves eating both types of food. This normalizes metabolism. You need about 2 - 2.5 g of protein and 2 - 3 g of carbohydrates per 1 kg of weight.

After that, everything is repeated in the same order. One course is 4 weeks, but you can increase the number of days. The only condition: it must be divisible by four.

Calorie intake should be 1200 - 1400 calories per day, depending on weight and gender. It is useful to engage in physical education or sports during the diet.

It is recommended to divide meals by 5 - 7 times a day. In addition to standard snacks, you can arrange one very light before bedtime.The main part of the calories should be eaten for breakfast and lunch, and subsequent meals should be easier.

Important: compliance with the drinking regime is mandatory - at least 2 liters of clean water per day. Protein loads the kidneys, settles in them. You need to drink enough water so that your health does not worsen.

Permitted products in protein-carbohydrate alternation

List of foods to eat with protein days:

• skinless chicken breasts;
• rabbit meat;
• cottage cheese and soft cheeses - Adyghe, mozzarella, tofu, feta cheese;
• eggs (preferably only proteins);
• low-fat varieties of fish (marine recommended);
• other seafood.

Products for carbohydrate days should contain complex carbohydrates:

• cereals (in addition to semolina), sometimes millet;
• mushrooms;
• beans, lentils, beans and peas;
• vegetables - cucumbers, pumpkin, eggplant, zucchini, bell peppers, greens.

What is allowed to eat on combined days:

• red meat;
• legumes - soy;
• vegetables - green peas, Brussels sprouts, asparagus beans;
• any berries;
• juicy fruits;
• dried fruits.

When cooking, it is recommended to add hot spices - they contribute to the burning of fats.

What is forbidden to use

It is worth abandoning all foods containing fats:

• butter and vegetable;
• nuts, seeds;
• fatty meat and fish;
• egg yolks;
• whole milk;
• avocado, olives.

What else can not be eaten:

• fast carbohydrates - sugar, honey, bananas, grapes;
• confectionery;
• semi-finished products - cutlets, dumplings;
• chips, crackers, snacks;
• purchased sauces, ketchup, mayonnaise;
• smoked foods and oil-fried dishes.

Protein-carbohydrate alternation for weight loss: a menu for a week, for 8 days

A table-menu for 2 diet cycles will help to create a menu for a week:

Squirrel day	• morning - omelet from 3 chicken proteins and a spoonful of milk, 100 g tofu; • second breakfast - low-fat kefir, a glass; • lunch - 150 g of white chicken meat, 200 g of steam broccoli; • afternoon snack - 200 g of low-fat cottage cheese; • dinner - 250 g of grilled fish, a little vegetable salad.
Squirrel day	• morning - an omelet from 5 proteins and a tomato; • snack - cottage cheese casserole without sugar with egg and cinnamon; • day - steam fish, 3 small cucumbers; • snack - 150 g of cottage cheese with herbs; • evening - stewed rabbit in sour cream.
Carbohydrate day	• breakfast - oatmeal on the water with the addition of dried fruits; • snack - vegetable salad and a slice of bread; • lunch - brown rice and mushroom soup; • snack - mashed apple and carrot; • dinner - stewed beans in a tomato.
Combined day	• morning meal - cereal in milk; • snack - a handful of berries; • daily meal - beef with vegetables in the oven; • snack - cottage cheese with honey; • evening meal - seafood with rice.
Squirrel day	• breakfast - omelet from 3 proteins with cottage cheese; • snack - a glass of ryazhenka; • lunch - fish soup with vegetables; • snack - natural yogurt; • dinner - a rabbit for a couple.
Squirrel day	• breakfast - cottage cheese with celery; • second breakfast - squirrels from 3 boiled eggs; • lunch - chicken meatballs with lettuce; • snack - Varenets; • dinner - chicken in a protein batter in the oven.
Carbohydrate day	• morning meal - rice in milk; • snack - 2 peaches; • daily meal - vegetable stew; • afternoon tea - natural yogurt; • evening meal - any porridge.
Mixed day	• morning - baked apples with honey; • snack - syrniki without sugar with raisins; • day - buckwheat with breast, vegetable soup with meatballs; • snack - cottage cheese and berry mass; • evening - barley porridge and seafood.

Dishes from the table can be changed, redo them to your taste. It is important to follow all recommendations and apply only those products that are allowed.

Recipes for compliance with BEECH

Jellied with seafood:

1. Pour 2 tablespoons of gelatin with a glass of water and leave to swell.
2. Cook shrimp and squid fillet. Pour 3 cups of broth into the finished gelatin and warm, but do not boil.
3. Place seafood on plates and pour the broth into them. Put in the cold until completely solidified.

Baked Pollock:

1. Rid the fish of bones and skin, cut into pieces. Put it on the sleeve.
2. Finely chop dill, onion or parsley. Send to the fish.
3. Seal tightly and cook in the oven for half an hour at a temperature of 190 ºС

Rice in tomato:

1. Wash a glass of brown rice with running water and send to a pan.
2. Pour with two glasses of water and a glass of tomato juice.
3. Boil, make minimal heat and cook for about 20 minutes. Check for readiness and boil for another 5 minutes, if necessary.

Lentil Soup with Chicken:

1. Fully cook 2 skinless chicken breasts in 5 liters of water and remove from the broth.
2. Throw a glass of lentils into the broth. While it is boiling, chop 1 carrot, onion and 100 g of the celery root. Throw in 10 minutes.
3. Cut the chicken into slices and attach after 20 minutes.

Chicken Meatballs:

1. Turn through a meat grinder 1 kg of chicken and 1 onion. Beat 4 egg whites and add ground pepper.
2. Form small meat balls and boil in boiling water over high heat.
3. To not fall apart, spread on a dry surface with a slotted spoon.
4. Can be served with herbs or vegetables. Another option is to cook the soup.

Important: cooking can occur in any way. For example, you can cook meat in a dry pan. But you can’t add oil.

Pros and cons of diet

Positive moments of BEACH:

• calorie restriction is almost imperceptible;
• protein days contribute to the preservation of muscle volume;
• with combined and carbohydrate days, the body receives a normal amount of glucose to save energy;
• such a diet promotes fat burning, and not the removal of water or a decrease in muscle volume;
• the body has enough energy for physical education or sports;
• the result can be seen after the first 4 days and it remains for a long time;
• improved metabolism;
• usually there is no feeling of hunger, many people can easily tolerate such a diet;
• A diverse list of allowed products.

The negative sides of the protein-carbohydrate alternation for weight loss:

• the appearance of bad breath;
• increased sweating;
• the appearance of acne;
• the appearance of hair and nails is getting worse;
• disruptions in the hormonal system;
• the possibility of exacerbation of any chronic diseases.

Contraindications

Who should not lose weight in this way:

• during pregnancy or breastfeeding;
• after childbirth, abortion or miscarriage, you will have to wait 2 years;
• after surgery of any kind, you need to wait 1 year;
• with viral or bacterial infections;
• in adolescence or old age;
• with diseases of the kidneys, genitourinary system or liver;
• if there is a problem with the gastrointestinal tract;
• with problems with the thyroid gland;
• when there are any tumors, cysts, inflammations;
• those who have mental disorders.

If all the recommendations are followed, the result will be fast. Weight will not return if you switch to proper nutrition after alternating protein and carbohydrate days. Before starting, you should consult a doctor. If you feel unwell, you should stop the diet.