Buch diet: Feature features

The main advantage of protein-carbal alternation is to transfer it quite simply. In addition, this type of nutrition is suitable for all types of physique: ectomorph, endomorph, mesomorph. Surely you have heard such concepts as “skinny fat”, “overweight” or “body quality”. Despite the fact that the values \u200b\u200bof phrases are diametrically different, nevertheless, the essence of them is one is a reflection of the condition of the skin and body.

Buch Diet: What is Skinny Fet and where does it come from

Hurray, your type is ectomorphic, you can eat everything you want and almost never gain weight. Great! Many people dream about this, but not everyone has such a luxury. However, ectomorphs are in wait for a completely different threat - Skinny Fat!

Characteristic signs of skinny fat:

• weak turgor of the skin;
• sagging and wrinkling of the skin;
• lack of muscle mass.

There are several reasons leading to such a state. First of all, food. Most often, skinny fat are those who abuse fast food, love sweets, alcohol, tobacco. Ectomorphs will not acquire expressed excess weight due to the fact that they abuse fast food, but it is worth remembering that the skinny cow is not a synonym for a reverent lani, and therefore, to have a sagging and flabby body is also bad and not beautiful, as well as hearty folds with obesity . Buch diet is an excellent choice and solution to the problem. If you connect sport to everything, then very soon you will get an elastic and toned body.

Mesomorphs have responsive muscles and a high level of the skin of the skin by nature. But with a sedentary lifestyle and abuse of sweets, they can also gain weight. Bitch diet will allow you to quickly and effectively solve issues related to nutrition and excess weight. Well, for an endomorphic type, this diet is a real panacea! After all, the diet not only allows you to save muscle mass, but also successfully eliminates fat deposits and excess water.

Buch diet: detailed description and basics

What is a protein-carbal alternation? This is a cyclic type of power that implies the alternation of stages. The days when the diet is mainly used, the proteins are replaced by mixed days, and then carbohydrate. This allows you to promote and increase metabolism as much as possible, as well as burn fat. Most often they adhere to a four -day cycle, but it is best to select a regime for themselves. It can be 1x1, 2x2, 3x3, etc. It all depends on personal comfort, and the result in any case will not be long in coming.

Buch diet: calculation of BJU at a protein-carbohydrate alternation

So, as we have already found out, the first days are protein. In this period of time, we exclude carbohydrates and consume only protein foods. Your diet should be built at the rate of 2.5-4 grams of protein for every kilogram of your weight. At the same time, the amount of carbohydrates should not go beyond 0.5 grams per kilogram. Fat - only those in meat should also include fish oil, linen oil (teaspoon per day) in your diet. This will be enough for your skin, the hair did not dry out and deteriorate.

After protein days, a series of high -carb. And if there were two days of protein, then there will be two carbohydrates. During this period, the buch menu on the Diet becomes more diverse. And on the first day you should eat maximum carbohydrates-4-6 grams for every kilogram. It is important to note that we are talking about complex, slow carbohydrates. For the Buch diet, it is best to exclude fast carbohydrates. The use of protein should be reduced to 1 gram per kilogram of the body.

Slow carbohydrates are food products with a low glycemic index: cabbage, cucumbers, asparagus, pepper, onions, buckwheat, oatmeal, lentils, wild rice, an iceberg salad, handle, leaf salad. Vegetables and cereals should become the basis of your diet on a carbohydrate day. You can also use half the fruit of grapefruit for breakfast. He also has a low glycemic index, and he is rich in vitamin C, B1, B2, and many other useful substances.

The final day of the cycle is a mixed day. The consumption of proteins and carbohydrates is approximately the same, with a small slope of the protein. You should have about 2 grams of carbohydrates, as well as 2.5 grams of protein for every kilogram of weight.

Book diet products

During protein-carbal alternation, proteins and uglivods with a low glycemic index should be used-slow carbohydrates.

Squirrels: poultry meat, rabbit, any baked, boiled or stewed fish, veal, beef, seafood, low-powered dairy products, egg white (not more than 2 yolks per day).

Carbohydrates: lentils, macarons “Al Dente”, buckwheat, bran, rice of basmati, Chinese noodles, asparagus, zucchini, pepper, rhubarb, soy, avacado, leaf salad, Iceberg salad, cauliflower, eggplant, mushrooms, artichoke, onion , celery, fresh berries of raspberries, lingonberries, blueberries, blackberries, apricots, plums, cherries, orange, grapefruit, cashew, almonds. All of these products with a GIA less than 50.

Buch diet: menu for a week

In order to make it clearer, we will analyze the diet for a week. This option is an example, you can choose the set of products that impresses you personally. He can be anything. The main thing is to observe two rules: to fit into the BJU range for each stage, as well as fractional, frequent nutrition.

Food example five times in Buch diet

The interval is every 3 hours:

1. 1st reception: 1 tbsp. bran (7 gr.) and 200 gr. cottage cheese (0%).
2. 2nd reception: a salad of asparagus (200 gr) with a onion (20 g) and a teaspoon of olive oil. Chicken breast 200 gr.
3. 3rd technique: Files Huck Tushene (200 gr.) With a slice of lemon and parsley.
4. Cottage cheese "TOF" 100 gr.
5. 4th technique: seafood 200 gr.
6. 5th technique: Omlet of 1 egg and 100 g. milk + squid meat 200 gr.

Such food will give you 1200 calories, of which 200 gr. (80%) protein, 30 gr. (13%) fats, 12 gr. (7%) carbohydrates. This corridor of calories is conditional, the weight of the products for each meal must be calculated on the basis of weight, age, gender and physical activity. Do not forget that an excessive decrease in calories leads to a slowdown in weight loss. During the week you can vary products, leaving unchanged only bran for breakfast and pure protein for dinner. It is very important to use bran - this is the source of fiber, which will stabilize the digestive tract and you can avoid the main problem of protein diets - constipation.

Depending on the initial weight, you can be on a protein-carbohydrate alternation of up to 3 months. But at the same time it is very important to use 2 liters of pure water, vitamins and fish oil, since such a diet is not balanced, and excess protein loads the kidneys. With the help of water and vitamins, you will fill the deficiency of the missing elements and slightly unload the kidneys, washing them. In addition, the habit of drinking a lot of water will have a beneficial effect on the condition of the skin, on food needs. It will reasonably paint your diet in advance. During the diet, your weight will hesitate: so, during the period of protein days you will lose from 1 to 3 kg of weight, but during carbohydrates from 0.5 to 2 kg will return. This is not due to the fact that you suddenly recovered again, the fact is that carbohydrates bind water, and during protein days all the water from the tissues of the body simply comes out. On average, your weight should decrease from 0.5 to 1 kg. per week. If more, you have lowered the diets too much and this is fraught with exhaustion, placebo, stretch marks and sagging of the skin, as well as breakdowns that always replace hard diets.

Advantages of forming a menu for a month during a boom diet

Many people sit on a diet perceive this as a forced, temporary measurement and do not really care about the variety of the menu, thereby making a fatal mistake. Indeed, in fact, there are very few people who can eat chicken breasts, boiled with low -fat cottage cheese, fresh vegetables in half a rawy form and green tea with liters. It is precisely because of monotony and monotony that disruptions most often occur, because in the world so much tasty! If your weight is higher than the norm and have to sit on a diet for a long time, then first of all you need to form a menu, having thought out the types of dishes by day and weeks. Be sure to make sure that for a month you have at least 5 options for cooking chicken fillet, fish. In addition, try to use a variety of fish - hek, trout, salmon, mackerel, cod, pill, Amur, river species. There are expensive options, there are budget, but the more diverse your menu will be, the more chance that you can sit on a bug diet without disruptions. For example, instead of fish, you can occasionally make yourself egg-kalmar salads with onions. It is tasty, inexpensive and very rich in proteins. If there is a grill, then a beautiful addition to a vegetable pillow or a slightly beaten chicken breast in batter from eggs and bran will be an excellent addition. However, all these dishes can also be prepared in a slow cooker, oven or in a pan.

Briquetes of cottage cheese become a real treat, if you spend a little time. Half of the banana, 150 gr. Cottage cheese and 100 gr. skim milk in a blender - and now a tasty and sweet cocktail. For the sweet tooths who are very worried about what they can break into sweets, there is also a way out - stevia. This is a natural sugracel that can be used. Well, those who accept synthetic sahzams can afford a lot of their loved ones: 11% cocoa + low -fat dry milk and liquid sugar -replacement - a tasty and dietary treat for a carbohydrate breakfast. In addition, you can make cheaps, casseroles, and a lot more tasty and useful with berries and fruits on carbohydrate days. Remember: the more diverse the nutrition will be, the easier it will be to sit on the buch diet.

Buch diet: How not to lose motivation in the process

Any diet, especially long -term, is a rather exhausting and complex process. It is impossible to overcome the whole way on the positive and confidence in the plan. Any person has difficult days, disappointment and difficulties. To avoid them, “doping” should be periodically obtained in the form of self -motivation. There are several tools for motivation:

1. Own results.

Make control measurements of the volume of the chest, waist, abdomen, hips, arms and legs. Also check your weight at the beginning of the diet. Even if you do not immediately be able to notice visual changes, a centimeter and scales will help you note changes in the body and figure. Well, after a couple of weeks, you can see how your body has transformed in the mirror.

2. Motivating video and articles.

Various videos will allow you not to break and make sure that you are on the right track. Everything that is done is right, and a beautiful figure awaits you, you just need to try. After all, all good, outstanding is given by labor and diligence. Remember your studies, work, personal life, the birth of children - all this required effort and effort. Something more, and something is less, but nevertheless. Observing the results of other members of the Buch diet, you can see that they are not at all alone. A friendly conversation and support is what you need!

Photo "before" and "after" the Buch diet

The second month is a particularly difficult stage for many participants. Usually, in the fifth week, weight loss slows down a little, many have the “placebo” effect and the Buch diet ceases to seem so convenient and effective. During this period of time, it is very important not to break and not refuse the process, because so much has already been done. In addition, a frequent change in nutrition modes will not have a very positive effect on the general health of the body. A great way to cheer up to view the photo participants of the Buch diet. There are many photos of girls and men on the network who demonstrates their results and do not hide success. Such pictures will be an excellent motivation for success.

A competent approach and a clear following the plan will allow you to quickly achieve outstanding results. But, it is important not only to adhere to the diet on protein-carbohydrate alternation, but also to play sports regularly. Even if the sport is an alien and hated lesson for you, then you should work hard and identify what you can give you pleasure. Of course, the gym, group fitness classes, various types of struggle are quite effective tools for burning calories, but if you do not like these directions, then you can always find what you like:

1. Dancing.

This is an excellent cardio load that allows not only to work out all muscle groups, but also to develop plastic, a sense of rhythm, balance.

2. Walking

Walks in the fresh air also have a beneficial effect on the body. Walk at least 4 km. a day, and you will very soon notice how much better the complexion became, how the body pulled up and the muscles got stronger.

3. Running.

Running is the most effective and resource -intensive training mode. In an hour of intensive running, you can burn up to 1000 calories. Running also strengthens the cardiovascular system, leg muscles and returns the tone of the tissues of the body.

4. Swimming.

Water sport is almost a panacea. It is especially well suitable for those who lose weight on a buch diet from a very large weight. The fact is that swimming has a beneficial effect on the skin turgor, returns it elasticity, elasticity and tightens well. In addition, this is an excellent aerobic load and a means to restore posture.

5. Charging the house.

If the sport is not given to you at all, then a small charge for 20-30 minutes will help you. Calorie consumption will be small, but you can strengthen the muscles and tighten the skin over time. The main thing is the regularity and correct implementation of all exercises.  And if you want an additional effect from the diet, then hold the pulse in the fat -mesh zone. To find out your individual zone, you need to take your age from 220. The result will be your pulse. The permissible deviation of 10 positions in one direction or another.

Reviews of those who sit on the Buch diet inspire optimism. Over a short period of time, people manage to get rid of excess weight and regain beauty. But in the pursuit of a thin waist, do not forget a number of warnings that are inherent in any diet:

• do not lower your daily diet below 1200 calories;
• follow the weight - it is harmful to lose more than 1 kg per week;
• observe the principle of alternation;
• follow your well -being;
• visit a doctor before sitting on a bunch diet.

Observing these non -complex rules, you will get a great result without harm to health.

Buch diet. Video