Protein-carbohydrate alternation - buch diet for weight loss
Diet has long been an indispensable way to fast (and in some cases not very) the loss of extra pounds. Some need a correction of body shape for aesthetic reasons, others for recreational purposes, the third according to professional requirements. Anyway, there is a demand for diets, so it is not surprising that there are many offers, because each organism is unique and therefore what suits one does not always benefit the other. Today, one of the most popular methods of weight reduction is the so-called BUC system — protein-carbohydrate alternation. Let us consider in more detail the rules and basic tenets of this technique.
The essence of the protein-carbohydrate diet and rules
Protein-carbohydrate diet is designed in such a way as to “start” the metabolic system and not allow it to accumulate building materials (in this case, fats) above the norm.
The time cycle of the complex for weight loss consists of four to five days, during which, alternately, the protein and carbohydrate diets alternate, that is:
- the first and second day are consumed predominantly protein foods;
- the third day is filled with high-carb foods;
- the fourth day provides mixed meals.
At the same time, the carbohydrate-protein diet menu is close to a balanced diet, which many users like.
How does the protein-carbohydrate diet for weight loss?
On the first and second protein days, glycogen from the body, which is filled with muscle and liver cells, is eliminated from the body. At this time, to stimulate the metabolic processes burn fat cells. However, keep in mind that when tightening abstinence from carbohydrates, the human body switches to the destruction of muscle tissue, which is highly undesirable, especially for athletes. Therefore, protein food is replaced by high-carbohydrate, which is dedicated to the third boot day. With the new intake of carbohydrates, cells accumulate glycogen and calm down, as it were. In this case, the metabolic processes are activated, a multi-level purification, including ketone bodies and fat splitting products, takes place.
As a result, the weight is not gained, deceived by the appearance of a fresh portion of carbohydrates. To stabilize and consolidate the results, the fourth day of the BUC diet is done on a mixed intake of protein and carbohydrate foods, since it is not enough to replenish the cells with one day for glycogen.
Four-day protein-carbohydrate alternation can be carried out for a long time, which some athletes allow themselves to do. However, after three months of nutritional restrictions, a zero position can be established when the weight stops falling.
Protein-carbohydrate diet (without volume, significant loss of extra centimeters in the required places) can initially show the absence of weight loss. Don't let that bother you. Most likely, this is the accumulated fluid after the carbohydrate intake. After carrying out step by step two or three dietary BUC cycles, the weight will steadily decrease.
How is the protein-carbohydrate diet for weight loss on their own?
The instruction for calculating food intake at home is as follows.
- For a protein day, the weight of food intake is: proteins - its own weight multiplied by 3 grams; carbohydrates - the desired weight multiplied by 0.5 grams.
- For a carbohydrate day: complex carbohydrates– multiply your own weight by 5 grams; proteins - its own weight multiplied by 1 gram.
- For a mixed day: protein– weight multiplied by 2 grams; carbohydrates– weight multiplied by 3 grams.
Carbohydrate-protein diet menu
When compiling a four-day menu of carbohydrate-protein alternation, try to diversify the diet as much as possible, not allowing you to go beyond the allowed food. Protein-carbohydrate diet allows the use of a fairly large list of products, for example:
- proteinaceous: boiled white meat and fish, cheese and curd of a small percentage of fat content, various marine delights, eggs;
- complex carbohydrates: a variety of cereals, hard varieties of pasta, mushrooms, beans, cabbage, pumpkin;
- carbohydrate: fruits, berries, dried fruits.
This is not a complete list of affordable diets available for use. It’s not difficult with your own hands to prepare fresh fruit and vegetable fresh juices or various salads.
So, in order not to allow “breaks” and not to go beyond the permitted nutrition, develop a menu of carbohydrate-protein diet for 4 days at once, taking into account the basic rules:
- break the daily rate of products into five receptions. For some, the three-meal meal plan is not forbidden;
- the last intake of products at least three hours before bedtime;
- in the process between meals, drink purified water - at least 1.5 liters per day;
- sports loads focus on the bottom of mixed foods;
- If there are problems with the gastrointestinal tract, consult your doctor first.