Butch protein-carbohydrate alternation. Protein-carbohydrate alternation to help losing weight! The principles of the diet

For those who want to transform the figure, but at the same time do it without harm to health, the BEACH diet is perfect, the abbreviation of which stands for protein-carbohydrate alternation. So called nutrition, which is based on the alternate use of protein and carbohydrate foods, which helps to get rid of fat, but at the same time maintain muscle mass.

Basic principles

The menu for the week for the BEACH diet is divided into cycles of 4 days: two protein, one carbohydrate and one mixed. Some people toughen up the BEACH by alternating between 3 protein days and 1 mixed day. Doing this is not worth it, as it is not only ineffective, but also harmful to health.

• During protein days, you need to eat 3-4 g of protein per 1 kg of weight. In this case, carbohydrates should be no more than 0.5 g per 1 kg of weight;
• During carbohydrate days, 5-6 g of carbohydrates and 1 g of protein per 1 kg of weight are allowed;
• During mixed days, the amount of proteins and carbohydrates should be equal.

Fats on any day should not exceed 0.5 g per 1 kg of weight. The calculation must be made based on the desired weight. For example, if you weigh 57 kg and want to see the treasured figure of 50 kg on the scales, then the calculation should be made with the number 50.

Why does it work?

In order to understand what the essence of the BEACH diet is, you need to learn more about the protein-carbohydrate alternation. So. With the help of the use of proteins, you can get rid of fat reserves in the body and reduce weight. But if you eat only protein foods, as happens, for example, on the Atkins diet, then at one point the body begins to look for other sources of energy. And muscles become such a source.

To prevent the loss of muscle tissue, carbohydrate days are provided, which for a short period of time replenish the supply of carbohydrates in the body. Thus, he does not switch to muscle processing, but uses adipose tissue. If you increase the number of protein days, then this can have the opposite effect of storing fat.

What products are used?

The advantage of the BUCH diet menu is the ability to choose the foods you eat, both in terms of type and price. For example, if seafood is not available to you, then you can replace them with cheap pollock. At the same time, the effectiveness of the diet will not decrease.

protein food

During protein days, only food with a large amount of protein is allowed. List of such products for the BEACH diet:

• chicken breast;
• turkey;
• lean fish (pollock, hake, tuna, pink salmon,);
• seafood (shrimp, squid);
• fat-free cheese;
• egg white;
• low-fat cottage cheese.

Interesting! Fish or meat can be baked, steamed, boiled or fried without oil in a dry frying pan.

carbohydrate food

These days, food with a maximum amount of carbohydrates is allowed. But we are talking only about healthy carbohydrates, not chocolates or buns. Recipes for the BUCH diet may include:

• cereals;
• whole wheat bread;
• durum wheat pasta;
• legumes;
• vegetables;
• fruit.

Detailed menu

You can vary the dishes on the menu based on your own preferences. The main thing is that it corresponds to all calculations. Below is a detailed description of the BEACH diet menu for one cycle.

1 day - protein:

• Breakfast - 2 boiled eggs, a piece of fat-free cheese.
• Snack - cottage cheese with cinnamon.
• Lunch - baked turkey, vegetables.
• Snack - a salad of tuna, cucumbers, chicken proteins.
• Dinner - .

Day 2 - protein:

• Breakfast - .
• Snack - 2 egg whites, a piece of fat-free cheese.
• Lunch - boiled beef, fresh vegetables.
• Snack - fat-free cottage cheese.
• Dinner - baked fish.

Day 3 - carbohydrate:

• Breakfast - oatmeal with berries.
• Snack - fruit.
• Lunch - buckwheat with vegetables.
• Snack - vegetable salad with lemon dressing.
• Dinner - steamed cod, vegetables.

Day 4 - mixed:

• Breakfast - oatmeal, 2 boiled chicken eggs.
• Snack - fruit.
• Lunch - rice with steamed fish.
• Snack - cottage cheese with cinnamon.
• Dinner - steamed chicken breast.

Important! Do not completely avoid vegetables on protein days. It is important to ensure that they fit into the norm of carbohydrates.

Recipes

Dishes on the BUCH diet are delicious, despite their unpretentious recipe. Plus, they take very little time to prepare.

Oatmeal with fruits

Ingredients:

• oatmeal ½ cup;
• water or milk 1+¼ glass;
• raspberries 1 tsp;
• blueberries 1 tsp;
• peach 1 pc.

Cooking method:Wash and dry fruits. Cut the peach into thin slices. Boil oatmeal in water or milk until tender. Transfer a serving of porridge to a plate and garnish with berries and peach.

Salad with tuna and cucumber

Ingredients:

• canned tuna 140-170 g;
• fresh cucumber 1 pc.;
• boiled egg 2 pcs.;
• onion ½ piece;
• olive oil 10 ml;
• lemon juice 5 ml.

Cooking method:prepare the products: wash the vegetables, drain the water from the tuna, boil the eggs, cool and peel. Place canned tuna into a salad bowl. Grate the cucumber and put it in a colander, letting the juice drain. Cut the onion into small cubes, grate the eggs. Place all ingredients in a bowl with tuna. Season with olive oil, lemon juice, salt and mix. It can be served as a salad or as an ingredient in sandwiches.

Cod for a couple

Ingredients:

• cod 300 g;
• onion ½ piece;
• vegetable oil 30 ml;
• lemon juice 50 ml;
• salt 5 g;
• bay leaf 2 pcs.;
• peppercorns 6 pcs.

Cooking method: cut the fish and dry it with a paper towel, salt and sprinkle with lemon juice. Boil water in a double boiler, add bay leaf and pepper to it. Place the oiled fish on the grill along with the onion rings and the parsley leaf. Cook for about 30 minutes. Serve with a slice of lemon.

Who is the technique suitable for?

BUCH is an excellent nutritional system for those who want to achieve a sustainable result in losing weight by burning fat, not muscle.

It will be a suitable diet for people involved in sports and those who want to improve their figure, tighten it and get rid of excess volume.

The BEACH diet is contraindicated for people with diseases of the liver, kidneys and stomach, as well as for pregnant women.

Advantages and disadvantages

Like any other power system, alternation has its pros and cons. Let's analyze them in more detail.

The BEACH diet is good for the following:

1. Weight is reduced by burning fat, not muscle.
2. During this diet, you can play sports.
3. Hearty menu, no hunger strikes.
4. Simple products on the menu, accessible to everyone.

Among the cons of this diet:

1. BEA is not a power supply system, . The maximum duration of this diet is three months.
2. Slow result.
3. The presence of contraindications.

results

According to reviews of the BUCH diet, we can say that this is not. You will not be able to lose a lot of kilograms in a week, this technique is designed for at least 1 month. But if you strictly follow all the rules, BEACH will give an excellent result.

In this case, it is worth paying attention not to kilograms, but to body volumes. Indeed, on this diet, adipose tissue is replaced by muscles that are much heavier, but at the same time have a smaller volume. That is why on a protein-carbohydrate alternation, you should not regularly weigh yourself and pay attention to the lost kilograms. Measure body volumes and watch them decrease.

In their descriptions of the BUCH diet, people often note that with a slight weight loss of 2-3 kilograms, their clothing size decreases by a couple of sizes. It is also worth understanding that this diet is not suitable for people with a lot of extra pounds. BEACH is suitable for body shaping and in order to throw off 5-6 kg.

Interesting! BEACH often helps in the case when the weight after a long weight loss stands still and does not want to fall, that is, with the so-called "plateau" effect.

Protein-carbohydrate alternation is a method of losing weight, the main task of which is not to restrict food, but to make the body work the way we need it - to burn fat without touching the muscles.

Principles and influence on the body

The essence of the method is the constant monitoring of the amount of carbohydrates that we are using. On the first day, you eat as many protein foods as possible, and on the third day, more bread and vegetables.

Their optimal amount is calculated based on your weight. The main rule is the exact observance of the "dosage".

If there is too little, then the effect cannot be achieved, and when you eat more than the amount you are supposed to, then instead of losing weight, you will get extra kilograms.

This will not happen immediately, but the body, receiving excess energy, will continue to store it in fat.

On days when you consume less flour and sweets, your body loses glycogen. To compensate for energy losses metabolism involves the burning of fat cells. But since the body cannot immediately burn all the fat, over time it switches to the muscles.

To avoid detrimental effects on muscle mass, there are days in the meal schedule that are needed to replenish glycogen stores.

Pros and cons of protein-carbohydrate alternation, contraindications

This method saves time and effort for those who cannot afford gym classes and systematic strength exercises.

Due to the observance of the regime, fat burning is maintained at the same level. Muscles do not suffer, their mass does not decrease.

But due to a lack of carbohydrates, the body is looking for additional sources of energy while sacrificing the least needed and most expensive muscles.

That's why the meal plan includes a day when you need to eat only foods rich in sugars, glucose and fructose. But a single dose is not enough to fully restore the energy nutritional balance.

Followed by a balanced diet. It consists of eating proteins and carbohydrates in equal amounts.

The result of such nutrition will be a fast and productive metabolism., no feeling of fatigue. Malaise with full observance of the regime is not observed. Cut your daily calorie intake, no need to starve.

After the completion of the complex, the muscles remain in good shape, retain their original volume. One of the few significant disadvantages of BEA is exact adherence to the diet with the calculation of the amount of proteins, fats and carbohydrates included in the diet.

Its violation threatens, at best, with no effect. Many dishes will have to be excluded from the diet once and for all - their harm is not just passive, but can also significantly affect the well-functioning metabolic mechanism.

Since BUCH implies a complete change in diet, and its essence is a deception of the digestive system, it is contraindicated for people prone to and any other disorders.

Find out on the pages of our site how effective and the opinions of those who have lost weight on this system.

All about the weight loss program of the famous nutritionist Kovalkov, which is based on proper nutrition! Read the diet stages and a sample menu for every day.

BUT ? Explore its beneficial properties!

Protein-carbohydrate alternation - BEACH diet is a long-term competent weight loss. The principle of BEACH is to shake up the body and force it to burn reserves hidden "for a rainy day."

Coaches constantly talk about some kind of “drying of the body”, ladies far from bodybuilding do not always understand what it is. The term "body drying" stands for emergency disposal of fat mass while maintaining the muscle tissue of the body through the consumption of large amounts of protein.

It is interesting! Such a procedure is usually carried out before demonstration performances to show the relief of the body.

Glycogen is stored in the muscles in the form of fats (marble meat), while eating proteins, the body forces its cells to find an energy source in stored fats. Thus, the drying of the body occurs. During such a period, athletes lean on cardio loads in order to also get rid of water in the body. The relief appears, the layer between the skin and muscles evaporates.

During the protein-carbohydrate alternation, the body does not experience exhaustion, calories are constantly supplied to the body. The process of losing weight occurs by burning your own deposits.

Detailed description of the butch diet

The BEACH diet is a lightweight version of "drying", originally developed for athletes. The savvy ladies quickly tweaked the diet rules for their own use, and BEACH became popular for those looking to shed pounds without losing muscle mass.

On protein days, the body uses up glycogen stored in the liver and muscles. In parallel, subcutaneous fat is burned to provide the body with energy. So that an exhausted body, due to carbohydrate starvation, does not eat muscle mass, a saturated high-carb day is included in the diet. At this stage, the metabolism is already beginning to rebuild.

The body understands that there is nothing to put aside in reserve - everything goes to work. However, one carbohydrate day is not enough, followed by a mixed day with moderate consumption of proteins and carbohydrates.

Good to know! First of all, visceral fat goes away, then the mammary glands decrease.

In places of occurrence of large muscles, that is, the back and hips, fat will go away in small portions during 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 your diet within 1200 kcal. With increased physical activity, you can eat more, but do not overdo it. With the right approach, the BEACH diet can lead you into a new world of healthy eating.

What are protein, high-carb and mixed days:

• Protein day: it is allowed to consume all foods high in protein, but with a minimum amount of fat and carbohydrates. Cottage cheese, kefir, milk, cheese, eggs, meat, poultry, fish, a little bit of nuts.
• High carb day: again, no fats, carbohydrates are preferably of plant origin, but not starchy or sugary (no: potatoes, bananas, grapes, persimmons, etc.) Cereals and pasta made from durum wheat will also be a good choice.
• Mixed day: a balanced diet with a moderate intake of carbohydrates and proteins.

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

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

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

BUCH diet menu for a month

Main rule: competent alternation of protein, carbohydrate and mixed days.

If on a protein day, you feel unwell or have a breakdown, make the next day carbohydrate, even if the order is disturbed. The main thing is health.

Calculation for the first 14 days:

• 2 protein days;
• 1 high carb day;
• 1 mixed day;
• 3 protein days;
• 1 high carb day;
• 1 mixed day;
• 3 protein days;
• 1 high carb day;
• 1 mixed day;
• then a gradual exit from the diet, you can extend the mixed day for 3 days.

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

BUCH diet menu for a week

Monday, Tuesday - 2 protein days:

• breakfast: curd soufflé without flour, black coffee
• lunch: mushroom cream soup, chicken stewed with green beans
• dinner: chicken liver stewed in milk
• breakfast: fritata with chicken fillet and mushrooms, black coffee
• lunch: stewed rabbit with chickpea puree
• dinner: seafood in tomato sauce
• snacks: kefir, nuts, yogurt

Wednesday - high-carb day:

• breakfast: barley porridge with milk, black coffee
• lunch: rice with vegetables
• dinner: warm vegetable salad with lentils
• snacks: fruits

Thursday - mixed day:

• breakfast: whole grain cereal with milk, black coffee
• lunch: vegetable soup, beef stew
• dinner: cottage cheese casserole

Friday and Saturday - 2 protein days:

• breakfast: low-fat cottage cheese with yogurt, black coffee
• lunch: spinach cream soup, stewed chicken breast marinated in kefir and soy sauce
• dinner: vegetable salad with tofu
• snacks: kefir, nuts, yogurt
• breakfast: omelet from 2 eggs and 1 protein, black coffee
• lunch: steamed red fish with herbs, red beans in tomato sauce
• dinner: lean beef stew in creamy sauce, vegetable salad
• snacks: kefir, nuts, yogurt

Sunday is a high-carb day:

• breakfast: oatmeal with milk, black coffee
• lunch: vegetable soup with pearl barley, buckwheat porridge with mushrooms
• dinner: pancakes stuffed with vegetables
• snacks: fruits

Exit the diet - mixed day:

• breakfast: 2 egg omelet, black coffee
• lunch: steamed white fish, pasta with spinach
• dinner: vegetable salad with goat cheese
• snacks: kefir, fruits, nuts

BEACH diet menu for every day

So that the process of losing weight is not boring, it is important to diversify the diet. You can diversify protein days: in the morning - chicken, lunch - fish, dinner - beef. Snacks between breakfast, lunch and dinner are recommended to be filled with fermented milk products. On carbohydrate days, try to avoid sweet berries and fruits.

Food preferences vary, so when choosing a menu for the BUCH diet for a month, it is important to take into account your desires. Such a run will be difficult to overcome on low-fat yogurts and lean breasts. The diet should not contain only boiled or stewed ingredients, allow yourself a little creativity.

On a protein day, eat not just cottage cheese filled with milk, but a casserole. Eliminate sugar and put less flour than usual, you get something similar to a soufflé, but it's not so dreary.

Remember mushrooms, they have a lot of protein, they will come down both as a side dish and as the main character of the dinner. Take care of the study of acceptable products, choose the ones you like.

BEACH diet: reviews of those who have lost weight

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

• Such a nutrition system is as close as possible to a healthy diet, so digestive system failures are minimized;
• By following all the rules of the diet, you will not experience hunger;
• Metabolism will be much higher with regular training (3 times a week for 2 hours), and the BEACH diet also contributes to the formation of an attractive relief of the muscles of the abdomen, arms and thighs;
• This diet is meant to be used for a long time to achieve a lasting effect;
• An alternating diet removes fat from the body from the first days, and not water;
• The BUCH system contributes to the internal cleansing of the body, since if the diet is followed, proteins and carbohydrates are absorbed without deposits, which improves the condition of the skin, hair and nails;
• The BEACH diet allows you to eat a lot, but in small portions, so the body does not experience stress, and psychologically, the process of losing weight does not take place as a punishment.

This diet allows you to burn fat while maintaining muscle tissue. Therefore, it is also suitable for bodybuilders during the drying period, and for those who simply want to have a slender and beautiful figure.

A particularly pronounced effect is in conjunction with occupations sports.

This diet has three types of menu per day:

• High protein content. On such days, the body spends glycogen stores and begins to burn its own fat reserves.
• High carbohydrate content. Such a day is introduced in order to maintain a fast metabolism (metabolism) and even speed it up.
• Moderate menu, that is, the consumption of both protein and carbohydrates in the usual ratio. A day with such a menu should definitely be after a high-carbohydrate one in order to fully replenish glycogen stores.

They alternate in this order: 2-4 protein days(who is enough) 1 carbohydrate, 1 moderate day. This alternation allows you not to break down and not feel tired, as on low-carb diets.

Products included in protein days, of course, must contain lots of protein. Basically, this is a bird, and. Protein content (gr. protein/100 g product):

To the second menu it is worth including, and, which are rich in carbohydrates and contain almost no protein and fat. Carbohydrate content ( g carbohydrates/100 g product):

A short description of the diet in the video

Sample menu for the week BUCH

Nutrition for BUCH should be moderate overeat, but you also don’t need to go on a hunger strike, at least 1200 kcal under normal load and 1600 during active physical activity.

On white days the amount of protein should be equal to body weight times 3, that is, 3 grams per 1 kg of body weight. protein, and the amount of carbohydrates 0.5-1 gr. per 1 kg.

On a carb day calculate the amount of carbohydrates from the formula 4 gr. per 1 kg of its own weight, and proteins 0.5-1 gr. per 1 kg.

In mixed day You need 1.5-2 grams of protein, and 2-3 grams of carbohydrates. per 1 kg.

It is also worth remembering that BUCH- This is a diet, so you can not sit on it for a very long time. The number of days on the diet should equal the number of days off.

The effectiveness of the diet will directly depend on your diet, so load yourself chocolates during carbohydrate days and sausage during protein it is forbidden.

Do not be upset when on the first carbohydrate day to you will returnkilogram weight, it's just a liquid, and it came because carbohydrates retain water in the body. She will leave just as easily in a couple of days as she came.

Deciding to sit on diet BEACH worth consulting with a doctor because this system is not for everyone. It is contraindicated for pregnant and lactating mothers, people with diseases of the liver, kidneys, cardiovascular system, as it is not balanced. But if this diet still suits you, then feel free to use it and the result will not be long in coming.

Diets based on the alternation of protein and carbohydrate diets (BUCH diet) are designed for intensive weight loss due to body fat. The protein-carbohydrate diet for weight loss in various versions is widely used by athletes involved in bodybuilding for the so-called "drying", aimed at reducing the subcutaneous fat layer, which allows not only to lose weight, but also to improve muscle relief and body expressiveness.

Along with such specific goals, the BEACH diet is also used to reduce body weight (for weight loss). At the same time, with such a nutrition system, the body uses mainly fats for energy, avoiding weight loss due to the breakdown of proteins, that is, muscle mass is not used as metabolic fuel.

Detailed description of the BEACH diet

The BEACH diet consists of microcycles, the minimum duration of which is four days. The first two days - with a predominantly protein diet. In this period, an insufficient amount of carbohydrates enters the body and a reorientation of metabolic processes to gluconeogenesis occurs, in which energy is generated due to non-carbohydrate components - mainly glycerine , pyruvic and lactic acid , fatty acids, that is, active consumption begins glycogen and the process of mobilization/oxidation of free fatty acids (fat burning) is accelerated.

After a two-day protein diet, glycogen stores in the body are exhausted and to prevent use as a "metabolic fuel" amino acids (protein) it is necessary to replenish glycogen stores in the body, which is achieved by switching to a high-carbohydrate diet on the third day. But since it is impossible to replenish the required amount of glycogen in the body in one day, on the fourth day a mixed diet is prescribed, which provides for a more moderate carbohydrate content in combination with a physiologically normal protein content. Further, the protein-carbohydrate cycle is repeated.

The scheme of one cycle of the BEACH diet - two days of a diet with the use of mainly proteins + one day of a high carbohydrate diet + one day of a mixed diet:

• The first two days - the amount of protein in the diet at the rate of 3-3.5 grams / kilogram of your optimal (given) weight. That is, if your weight is 65 kg, and you want to lose weight up to 60 kg, then you need to consume 3 * 60 g of protein (180 g). The total consumption of carbohydrates in these 2 days at the level of 25-30 g / day and fat - up to 25-30 g.
• The third day - the protein content in the diet is reduced to 1-1.5 g / kg, and the carbohydrate content - to 6 g / kg of the desired weight. At the same time, the calorie content of the daily diet of the previous two days should be maintained.
• Fourth day - proteins (up to 2.5 grams) and carbohydrates (up to 3 grams) should be present in approximately equal proportions in the diet. Fat content at the level of thirty grams / day.

Fundamentally important for the BEA diet is the total caloric content of the daily diet, which, depending on the level of physical activity, should be at the level of 1200-1500 kcal.

The duration of such a diet should not exceed one month (7-8 cycles). This is due, on the one hand, to the imbalance of the diet, and on the other hand, the appearance of the “plateau” effect after this period of being on the BEA diet (cessation / slowdown in weight loss), due to the adaptation of the body to this type of nutrition.

To speed up metabolism and better metabolism, food should be fractional (5-6 times / day). The amount of free liquid is 1.5 - 2.0 l / day. The amount of salt should be reduced, and the use of salty foods should be limited.

Cooking is recommended by dietary methods of food processing - steamed, boiled, baked, stewed. Frying food is not allowed. An important condition for the effectiveness of this diet is the mandatory adequate physical activity, especially on protein days, when the content glycogen in the body is low and metabolic processes of intensive fat burning are launched. Especially useful are power loads and dynamic exercises (jumping rope, cycling), which stimulate metabolic processes.

Other BEACH diet schemes have also been developed:

• 2 protein days + 2 carbohydrate days + 2 mixed days;
• 3 protein + 1 day carbohydrate + one day mixed;
• 5 protein days + 2 carbohydrate days.

Microcycles with a large number of protein days are also suitable for gaining muscle mass, which will grow, but the fat layer, at the same time, will decrease. The most important condition for such a result is high power loads. However, the best option is a cycle with 2 protein days, since an increase in the number of days with a protein diet is more difficult for the body to tolerate. Getting out of the BEACH diet is easy. To do this, after the end of the diet after the last mixed day, eat for another 5-7 days according to the diet of the mixed day and switch to your usual diet.

Approved Products

The basis of the diet of the BEACH diet is:

• On protein days - low-fat varieties of red meat (veal / beef), rabbit / poultry meat (chicken, turkey), skinless, river / sea fish (pike, cod, hake, trout, perch flounder, salmon), seafood, fat-free cottage cheese , low-fat cheese, chicken eggs, soy products, low-fat kefir, walnuts, flaxseed).
• From fats - vegetable oils of the first extraction, red fish, fish oil, nuts. In small quantities, cucumbers, garden greens, tomatoes, cucumbers.
• On high-carb/mixed days - vegetables (zucchini, carrots, cucumbers, cabbage, tomatoes, onions, eggplant, celery stalks, lettuce leaves, green beans, olives), unsweetened fruits (bananas/grapes in the morning), pasta from durum wheat, whole grain/partially retained cereal shell (barley/oatmeal and wheat porridge, buckwheat, unpolished rice), whole grain bread. Fats are the same products as in the diet of protein days. As proteins, for dinner - in small quantities, meat or fish.

Table of allowed products

Wholly or partially restricted products

The following foods are excluded from the BUCH diet:

• fatty varieties of red meat (pork) and meat products (sausages, ham, lard, bacon, smoked meats), fast food;
• sugar and products containing it - sweets, halva, jam, cookies, chocolate, dried fruits, condensed milk, ice cream, sweet desserts;
• it is not allowed to use potatoes in any form, pastries, whole / diluted milk, wheat bread, crackers, cakes, gingerbread, waffles, non-whole grain porridge;
• sweet sour-milk and fatty dairy products;
• sweet fruits (pineapple, watermelon, grapes, persimmon) and juices from them, caffeinated products;
• alcohol and carbonated drinks.

Table of prohibited products

Protein-carbohydrate diet menu (Meal mode)

The BEA diet menu for each day is built taking into account the alternation of protein and carbohydrate days and the prevailing diet on a given day of the microcycle. The basis of the protein-carbohydrate alternation diet menu are:

• On protein days - products containing complete, easily digestible animal proteins: dietary types of red meat (boiled beef / veal) and poultry (chicken breast, rabbit meat, skinless white turkey meat), lean fish (pike, cod, hake, trout, perch flounder), chicken / quail eggs (yolk - 2 per day, protein is not limited), low-fat cottage cheese and cheese, seafood, kefir; vegetable proteins - soy products, legumes, nuts (in limited quantities due to the high fat content).
• On a carbohydrate day - it is preferable to eat foods containing complex carbohydrates: vegetables (except potatoes), unsweetened fruits (bananas / grapes in the morning), pasta from durum wheat, cereals (except corn), preferably whole grains / partially preserved shell (buckwheat kernel , brown rice, barley/oatmeal), whole grain bread. This is due to their higher nutritional value compared to products containing simple carbohydrates, since they create the conditions for the vital activity of the normal intestinal microflora, normalize the motor function of the intestine, adsorb / toxic compounds and provide relatively stable and long-lasting satiety. At the same time, it is forbidden to use sugar, sweets, dried fruits, halva, cookies, chocolate, honey, jam, condensed milk.
• As fats, it is allowed to include in the diet only foods containing unsaturated fats - red fish, fish oil, cold-pressed vegetable oils, flax seeds, nuts.

On the protein days of the microcycle, it is impossible to completely refuse plant foods, since there is a high risk of gastrointestinal disorders. These days, along with protein foods, it is recommended to consume fresh cucumbers, garden greens, lettuce, and tomatoes in small quantities. In extreme cases, you can replace the intake of plant foods with a tablespoon of fiber before meals. In addition, the lack of plant foods and dietary fiber during protein periods is the reason for the lack of intake of a number of vitamins / minerals into the body, which can be compensated by taking tablets of various vitamin and mineral complexes - Unicap , Vitrum , Multitabs , .

It is important not to forget that dinner on all 4 days of the cycle should be protein, that is, on carbohydrate / mixed days, it is better to distribute carbohydrates in the first half of the day, and end the day with protein food. Also, it is necessary to strictly control the intake of fats and carbohydrates into the body on protein days. Various kinds of snacks with seeds / nuts are not allowed, otherwise the process of losing weight will slow down. The menu for the week of the BEACH diet is not given here, since it is optimal to make it for one microcycle, and already make meals for the week according to it.

First day (protein)

Second day (protein)

Day three (high carb)

Fourth day (mixed)

A menu for a month or longer is compiled by dialing 7-8 microcycle diets. Recipes for the BEACH diet consist of the above products, are as simple as possible to prepare and do not require special knowledge and culinary skills.