Training in the gym can be a waste of time for athletes if they stop monitoring their diet. The correct mode of training involves a combination with no less than adjusted daily menu. When surplus subcutaneous fat is not avoided dietary nutrition, the most effective is the BEACH diet menu for a month. The abbreviation stands for simply - protein-carbohydrate alternation - a regimen that helps to maintain muscle mass, eliminating fat. What is the peculiarity of the diet and what products are allowed to eat?
Advantages of diet BUD
To "dry" the body from time to time resorts to all athletes, and BEACH diet with alternating carbohydrate food with protein represents its lite option. Wanting to "drive the fat", to accelerate the metabolism, the athlete can only properly organize the training schedule, calculate the calories in order to maintain muscle mass. The list of advantages of the diet of the diet with the menu for the month included the following:
- No harm to health, because the weight loss technique is as balanced as possible: there is no shortage of carbohydrates or proteins.
- Observing a well-thought-out diet, you will not have to suffer from an importunate feeling of hunger. A simple diet without delicacies is made in such a way that the appetite does not increase, and the process of preparation for affordable recipes will not cause difficulties.
- With regular exercise, the BEER diet will maintain a high level of metabolism, helping to get rid of the "plateau effect" when the body adapts to the restrictions and can not lose weight.
- Alternation of proteins and carbohydrates with BEACH diet is beneficial for the body, it is cleansed, the complexion is smoothed, inflammation passes, the skin becomes smooth.
How to Get on the
Diet Motivation is the first and important step that will help you get on the BEACH diet. Before starting a rational diet, you need to measure the volume of the hips, waist, chest, hands, fixing the values on paper. When the diet comes to an end, it remains only to compare the indicators that were before it began with those that were achieved. Once a week, it is recommended to make control photographs, which will also motivate and will not give way to the BEACH diet. Detailed acquaintance with the weekly menu, choice of products, will power - this is the simple recipe that will help to bring it to the end.
Products for protein-carbohydrate interleaving
The basis of the basics in the diet menu is slow carbohydrates, i.e. Products with a low glycemic index. Stable weight loss is due to the alternation of protein days with carbohydrate, the final stage of BEACH diet with the right menu is a mixed diet that helps to retain strength for training, do not feel hungry, lose weight. The diet menu BUCH allows drinks without sugar, calories counted based on age, sex, intensity of the load.
- On protein days, chicken, veal, rabbit, turkey, duck, goose, pheasant are allowed. Shrimps, mussels, lobsters, tuna, salmon, pink salmon, trout, salmon, halibut are seafood, and from dairy one should choose kefir, fermented baked milk, natural yoghurt, curdled milk, low-fat cottage cheese, and brynza. BEER diet with a menu for a month allows an entire egg once a day, and protein - in any amount.
- In the carbohydrate days of the diet is allowed: buckwheat, wheat, rice, barley, millet. Macaroni of firm grades, rye or bread with bran, vegetables without starch, unsweetened fruit, greens.
- Mixed days are based on the use of products from protein days and carbohydrates, it is permissible to diversify the diet with olive or linseed oil on a tablespoon. The intake of food must necessarily be divided, since with the BEH2 diet, one must eat often, but little by little.
Menu and calculation of the daily ration for the month
Although the first results of the protein-carbohydrate alternation will be visible in a week, the optimal duration of the diet is a month, but not more than three. Further BEACH diet will become ineffective, because the body will adapt, and this will affect the metabolism, which will begin to decline. The simplest version of the menu for a month is a cyclic scheme, which involves 2 protein, 1 carbohydrate and 1 mixed day.
During the protein days of the diet, the calculation of the diet is based on the principle: 3-4 g of protein per 1 kg of weight, which you want to achieve, while the amount of carbohydrates on such days is reduced to a minimum. But carbohydrate days will reduce the protein intake to 1 g per 1 kg of the desired weight and increase the carbohydrate content to 5-6 g. Mixed days allow the consumption of proteins and carbohydrates equally, but in total no more than 6 g per kilo. Adhering to this scheme, it will be possible to lose about 5 kg per month, but it is better to focus not on mass, but on volumes.
For protein days
Sample menu for protein days BEER diet:
Breakfast: 200 g of low-fat cottage cheese, black coffee with cinnamon or cloves.
Second breakfast: 4 egg whites for an omelette without oil.
Lunch: 200 g of baked chicken breast, 1 cucumber, 1 teaspoon of olive oil.
Snack: 200 g of lean fish, baked or boiled.
Dinner: 200 g of cottage cheese with a fat content of 0%.
For carbohydrate days
Sample menu for carbohydrate days BEER diet:
Breakfast: 100 g of oatmeal steamed on water, 1 tablespoon of raisins, 1 teaspoon of honey.
Lunch: 400 g of baked or boiled potatoes, 200 g of fresh cabbage, 1 teaspoon of flaxseed oil.
Snack: 50 g of macaroni of solid grades, 1 teaspoon of flaxseed oil, 300 g of apples.
Dinner: 200 g cottage cheese fat content of 0%, 2 teaspoons of honey, compote of dried fruits without sugar.
For mixed days
Sample menu for mixed days BEER diet:
Breakfast: 100 grams of oatmeal on water, 100 ml of milk 1.5%, 1 boiled egg.
Lunch: 200 g of baked chicken breast, 200 g of baked potato, 200 g of cabbage salad, cucumbers, tomatoes with 1 teaspoon of flaxseed oil.
Snack: 4 egg whites for an omelette without oil.
Dinner: 200 g of baked fish, 200 g of cabbage fresh or pickled.
Recipes of dishes
Recipe BECH diet for protein days
Omelet with cottage cheese
- 100 g low-fat cottage cheese;
- 2 protein( egg);
- 60 ml of water.
- Combine cottage cheese with egg whites, water, spices, stir well or whip.
- Fry the frying pan, put the mixture in it, then cover the dishes with a lid, bring to the preparedness or on low heat or put in the oven.
Recipe BECH diet for carbohydrate days
Jelly from curds
- 200 g low-fat cottage cheese;
- 15 g of gelatin;
- 1 tbsp. A spoonful of water;
- 1 tbsp. Spoon of cocoa powder.
- Pour gelatin with water, leave to swell for 30 minutes.
- After that add the cocoa, to taste the sweetener, put on a small fire in a saucepan with a thick bottom.
- The resulting mixture is cooled, add to the mass pre-grated cottage cheese, pour into the forms to supply for cooling.
Recipe BECH diet for mixed days
Baked chicken fillet
- 150 g fillet( chicken);
- 50 ml of kefir;
- 50 ml of water;
- parsley, dill.
- Combine kefir with water, dip into the mixture chopped chicken filet, pepper, add chopped greens.
- Leave to marinate for three hours in a cool place.
- Put chicken fillets on foil, wrap well, heat oven and send dish for baking for a quarter of an hour.
Recipe BECH diet for protein days
- 400g fish;
- 1 egg;
- 1 pc. Onions;
- extra virgin olive oil.
- Clean fish, cook, remove bones to make minced meat.
- Through the meat grinder, skim the cooked fish, onions, add the egg, fry the pots in a pan, which should only be lightly greased with olive oil. To fish the fish cutlets well, send them to a hot oven for 10 minutes.
Recipe BECH diet for carbohydrate days
Baked potatoes stuffed with spinach
- 2 potatoes;
- 1 tbsp. A spoon of vegetable oil;
- bunch of spinach;
- juice of half a lemon.
- Wash potatoes thoroughly, but do not clean. Lay out either in foil on a baking tray, or directly on the grate. Bake for about an hour.
- Pour olive oil into the pan, preheat, then add chopped spinach. Slightly let in, then sprinkle with juice the halves of the lemon, stew for about 5 minutes.
- Finished potatoes cool, make an incision, remove the flesh with a fork and knead well. Stir with spinach, put back the stuffing - the dish is ready.
Recipe BEACH diet for mixed days
Baked on a baking fish
- 300 grams of fish( hake, halibut, trout, pangasius);
- 1 lemon;
- dried herbs.
- Clean fish, cut into portions, sprinkle with lemon juice, sprinkle with herbs.
- On a baking sheet roll out a foil sheet, lay out the fish, add a little water, pinch the edges, bake for about 20-30 minutes on low heat. It is acceptable to replace the foil according to the recipe with a sleeve for baking.
How to get out of the diet
The easiest option for achieving a tangible result is BEACH diet with the right menu for a month. But the duration of protein-carbohydrate alternation can be chosen individually. Correctly adhering to the diet, exit from the diet will not cause difficulties. At the final stage, you only have to increase the number of mixed days, and then completely afford a delicious, but in moderation.
Feedback on the results of weight loss
Andrey, Kirov, 28 years old: BUCK diet with a menu for a month used in the spring, the scheme is classic. This helped to lose 6 kg when exercising by force. The load had to be reduced a little, and even on weekends I dabbled in fruit. But the result is excellent, I feel light. I hope that by adhering to proper nutrition, I will not gain any extra pounds.
Anna, Krasnodar, 31 years old: The first thing I felt after a week of BEACH diet, how the body came to tone. A tremendous feeling, going to the gym for joy. Then she got on the scales and hardly believed: minus 4 kg! This only strengthened the desire to last a month, and just got rid of 6 kg of fat. Some dishes left in their diet, for 2 months the weight did not change.
Elena, Pskov, 25 years old: My advice is first to see a doctor for advice, and then BEACH diet. I helped, a month later it became easier to 5 kg, with the skin no problems, energy is more than enough. Earlier, the strength was barely enough, even 2 trainings were a burden, and now with pleasure, also cardio 2 times a week. I did not feel hunger, I tried to look for different recipes, I took photos, I slept more. Decided that the Beacon will be used three times a year to maintain the form.
Stanislav, Tyumen, 34: Over the winter, a lot of extra pounds, I decided that by the summer it is necessary to restore the form. Chose the BEACH diet with the menu not for a month, but for three. It is difficult, especially in the second month, but achieved the goal along with the force, dropped from March 12 to June 12 kg. The snack more often, without protein, replaced it with vitamins. I feel a tonus, strength is added. To eat is accustomed correctly, to the harmful does not even pull, I do not want, that excess weight appeared again.
Video: the basics of the diet BUD
Any process of losing weight begins with understanding the basics of proper nutrition. Developed for athletes diet, based on the alternation of protein and carbohydrate food, and found other fans who want to keep the figure and cheerfulness of the spirit. BEER diet helps maintain muscle tone, continuing to exercise physical activity. The basic concepts of what the BEHU diet is, how to stick to it, what nuances will be faced - all of this is detailed in the video below.
Photos before and after applying thediet
If you stick to the diet of BUCH with a menu for a month, then it will not cause any discomfort, but a longer time can become difficult. In the second month of nutrition according to a special method, weight loss will inevitably slow down, therefore, to achieve the intended results, it will be necessary to strengthen the motivation. To make it much easier with the photo, where the intermediate achievements of the past weeks of the diet are fixed. For motivation it is recommended to look at the photos of BEACH diet sites, which managed to achieve success, which serves as the best motivation.