BUCH Diet - Detailed Description, Menu, Recipes, Reviews

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

BUCH diet: pros and cons

The BUCH diet is an alternation of protein days with carbohydrate ones. This diet plan is often followed by athletes and professional bodybuilders for upcoming performances.

The diet is built on the knowledge of how metabolic processes occur in the human body. Thanks to this, it is possible to get rid of exactly excess fat, and not of muscle mass. The body is not put into a state of stress, since protein days are constantly replaced by carbohydrate ones. The risk of breakdowns on such a diet is minimal, which is its significant advantage.

The essence of the diet boils down to the fact that protein and carbohydrate days are systematically alternating in it. During protein days, you can only eat foods that contain protein. On carbohydrate days, carbohydrate dishes should be present on the table.

During protein days, the body uses up glycogen stores, which are available in the liver and muscle mass. At the same time, fats are burned, providing the body with energy. A carbohydrate day is needed so that the process of muscle processing does not begin. At this time, the restructuring of metabolic processes starts in full swing.

The body begins to understand that nothing else can be stored in fat reserves. At the same time, one day with an emphasis on carbohydrate foods will no longer be enough; a combined day (protein and carbohydrate foods) will be required.

Content:

• BUCH diet scheme
• Results of the BUCH diet
• BUCH diet menu
• Allowed BUCH Diet Products
• Prohibited foods BUCH diet
• Recipes for protein days BUCH diet
• Recipes for the carbohydrate days of the BUCH diet
• Other BEACH diet options
• Pros and cons of the BUCH diet
• Contraindications
• Diet advice
• Reviews and results of the BUCH diet
• Conclusion

BUCH diet scheme

The BEACH diet can last from 4 to 30 days. A person must independently decide which option suits him best. This largely depends on the initial body weight and on what result needs to be achieved. An important condition is that the number of days during the diet should be a multiple of four.

The most effective BUCH diet regimen:

• First day: the daily protein intake is calculated based on the scheme 3-4 g of protein per 1 kg of body weight. The amount of carbohydrates from food is equal to 25 g, and the amount of fat to 30 g.
• The second day is similar to the first day.
• The third day involves eating 1 g of protein and 6 g of carbohydrates per 1 kg of body weight. Fats on the menu should be present, but not more than 30 g per day.
• For 4 days of the diet, you need to consume 3 g of protein and 3 g of carbohydrates for each kilogram of weight. The amount of fat remains unchanged.

In addition to the above classic scheme of alternating days on the BUCH diet, there are its varieties:

• 2 + 2 (protein days + carbohydrate days).
• 2 + 1 (protein days + carbohydrate day).
• 3 + 1 + 1 (protein + carbohydrate + protein-carbohydrate).
• 2 + 2 + 2 (protein + carbohydrate + protein-carbohydrate).

The daily calorie intake for women on any of these days should be equal to 1200 kcal.

A scheme that includes a large number of protein days is more suitable for gaining muscle mass. This will also burn fat. Be sure to go in for sports during the diet.

Experts believe that the optimal scheme is in which 2 protein days alternate with 2 carbohydrate days. If you increase the number of protein days, it will be more difficult for the body to tolerate the diet.

As for the exit from the diet, it is not particularly difficult. To do this, it is enough to continue eating according to the mixed type for a week, introducing products from the usual menu into the diet every day.

Results of the BUCH diet

The results of the BUCH diet are presented in the following graph:

• Minus 0.5 kg - 1 kg in the first 1-2 days of the diet.
• Minus 0.5 kg - 1 kg on 3-4 days of the diet.
• On the fifth day of the diet, it is possible to return the lost kilos at the expense of water, which will be retained in the body by carbohydrate food.
• On the sixth day of the diet, the losses are similar to those that occur during the second day.

If the cycle is repeated, it will take about 0.8 kg for each approach. However, during the BUCH diet, attention should be paid not to how much a person has lost in kilograms, but to how much the volume has decreased.

BUCH diet menu

BUCH diet menu for a week:

	Breakfast	Snack	Dinner	Dinner
Protein day number 1	Whipped curd, black coffee	Choice of nuts, yogurt or kefir	Mushroom puree soup, stewed chicken with beans	Chicken liver in milk
Protein day number 2	Chicken frittata with mushrooms, a glass of coffee		Rabbit meat with pea puree	Seafood in tomato sauce
Day number 3 - carbohydrate	Yachka cooked in milk	Any fruit	Vegetables and boiled rice	Warm vegetable salad, lentils
Day number 4 - combined	Whole grain flakes with milk, a glass of coffee	Any fruit, nuts, or kefir	Vegetable soup, vegetables with beef fillet	Cheese casserole
Day number 5 - protein	Cottage cheese, yogurt, coffee	Yogurt, nuts or kefir at the discretion of the slimmer	Spinach puree soup, chicken fillet in soy sauce and kefir	Vegetable salad with Tofu cheese
Day number 6 - protein	Omelet (2 squirrels + 1 yolk), a glass of coffee		Red fish fillet, steamed red beans in tomato sauce	Beef stew in cream, vegetable salad
Day number 7 - carbohydrate	Oatmeal porridge, cooked in milk, a cup of coffee	Any fruit	Vegetable soup with barley, boiled buckwheat with mushrooms	Pancakes with vegetable filling
Day number 8 - getting out of the diet	Omelet based on two chicken eggs, a cup of coffee	Nuts, kefir or fruits	Steamed white fish, pasta and spinach	Goat cheese and vegetables in salad

Allowed BUCH Diet Products

During protein days, the following foods may be present on the table:

• Meat products: chicken fillet, veal, rabbit meat, lamb, low-fat pork and beef, pheasant and turkey.
• Seafood: squid and octopus, lobster, mussels, shrimp. Permitted fish: hake, halibut, cod, pink salmon, flounder, salmon, tuna, trout and salmon.
• Milk-based products: yogurt, fermented baked milk, low-fat cottage cheese and feta cheese, kefir, yogurt, milk.
• Chicken eggs. The amount of protein is limited by the appetite of the losing weight, but not more than one yolk per day.
• Nuts.
• Legumes.

Foods that may be present on the table during carbohydrate days:

• Cereals: millet, oatmeal, rice, buckwheat, yachka, millet groats, etc.
• Pasta and bread made from rye flour, with the addition of bran flour, or based on durum wheat flour.
• Fruits that do not contain much sugar.
• Vegetables that do not contain a lot of starch.
• Greens.
• Bran.

Prohibited foods BUCH diet

Foods that should not be eaten during the BEACH diet:

• Any fatty meat.
• Any sausages, lard, ham, bacon, etc.
• Fast food.
• All products that contain sugar (jams, sweets, chocolate, etc.).
• Dried fruits.
• Ice cream.
• Potatoes.
• Whole milk.
• Wheat flour bread.
• Fermented milk drinks and foods that contain a high percentage of fat.
• All sweet fruits: watermelons, pineapples, persimmons, grapes.
• Sweet fruit juice.
• Foods containing caffeine.
• Alcoholic drinks.
• Drinks containing gases.
• Crackers and cakes, gingerbread and waffles.
• Porridge is not whole grain.

Product category	Protein	Fats	Carbohydrates	Kilocalories
Vegetables, fruits, dried fruits, berries, herbs, nuts, mushrooms
Fried potatoes	2.8	9.5	23.4	192
Radish	1,2	0.1	3.4	nineteen
Turnip	1.5	0.1	6.2	thirty
Beet	1.5	0.1	8.8	40
Fig	0.7	0.2	13,7	49
Grapes	0.6	0.2	16.8	65
Mushrooms	3.5		2.5	thirty
Raisins	2.9	0.6	66	264
Dates	2.5	0.5	69.2	274
Groats, flour products, bread
Corn grits	8.3	1,2	75	337
Pancakes	6.1	12.3	26	233
Vareniki	7.6	2,3	18,7	155
Dumplings	11.9	12.4	29	275
Buns	7.2	6.2	51	317
Wheat bread	8.1		48.8	242
Sweets
Jam	0.3	0.2	63	263
Jam	0.3	0.1	56	238
Candy	4,3	19.8	67.5	453
Cake	3.8	22.6	47	397
Jam	0,4	0.2	58.6	233
Halva	11.6	29.7	54	523
Cake	4.4	23.4	45.2	407
Chocolate	5.4	35.3	56.5	544
Sauces, raw materials, seasonings
Ketchup	1.8		22.2	93
Mayonnaise	2.4	67	3.9	627
Honey	0.8		81.5	329
Sugar			99.7	398
Milk products
Condensed milk	7.2	8.5	56	320
Cream	2.8	20	3.7	205
Yogurt with fruit, fat content 3.2%	five	3.2	8.5	85
Meat, sausage, fish
Roast pork	11.4	49.3		489
Fat	2.4	89		797
Bacon	23	45		500
Cooked-smoked sausage	28.2	27.5		360
Dried sausage	24.1	38.3		455
Duck	16.5	61.2		346
Goose	16.1	33.3		364
Fried fish	19.5	11.7	6.2	206
Smoked fish	26.8	9.9		196
Canned fish	17.5			88
Beverages
Dessert white wine, 16%	0.5		sixteen	153
Vodka			0.1	235
Cognac			0.1	239
Liquor	0.3	1.1	17.2	242
Beer	0.3		4.6	42
Bread kvass	0.2		5.2	27
Coca Cola			10.4	58
Coffee with sugar and milk	0.7		11.2	38
Pepsi			8.7	45
Energy drink			11.3	81
Compote	0.5	19.5		0.3		fourteen

Recipes for protein days BUCH diet

Curd omelet

To prepare the dish, you will need the following products:

• Chicken egg white - 2 pcs.
• Cottage cheese with 0% fat content - 100 g.
• Water.
• Seasonings.
• Greens.

Beat eggs with a fork, mix with cottage cheese and add chopped greens to the dish. Salt to taste. Grease the heat-resistant form with olive oil, spread the curd-egg mixture into it. The casserole is baked in the oven under a closed lid at 180 ° C. Cooking time is a quarter of an hour.

Chicken salad with egg and squid

To prepare the dish, you will need the following products:

• 0.5 kg of squid.
• Chicken egg - 3 pieces.
• 0.3 kg of chicken fillet.
• Seasonings, salt and herbs - at the discretion of the cook.

Boil squid and chicken fillet, cut into long strips. Boiled eggs are cut into cubes, herbs are chopped. All components of the salad are mixed, salted, herbs are added.

Baked fish with cheese

To prepare the dish, you will need the following products:

• 0.5 kg of tilapia or pike perch.
• 50 g of cheese.
• 2 tablespoons of sour cream.
• 1/4 part lemon.
• Salt and pepper to taste.

The cheese is grated, the fish is salted and pepper, put in a baking dish. Sprinkle the fish with a teaspoon of lemon zest on top, sprinkle with lemon juice, grease with sour cream. The last step is to coat the fish with grated cheese. Put the mold in a preheated oven and cook for a quarter of an hour at 180 ° C.

Baked chicken with herbs

To prepare the dish, you will need the following products:

• 0.25 kg chicken fillet.
• 50 g of kefir.
• Green onions and dill.
• Salt and pepper.

Chicken fillet is beaten off, sprinkled with pepper and salt, greased with kefir, chopped greens are spread on the layer. Roll the breast into a roll and place in a roasting sleeve. Cook the chicken at 180 ° C for half an hour.

Oven cottage cheese and pumpkin casserole

To prepare the dish, you will need the following products:

• 0.3 kg of cottage cheese.
• 0.4 kg pumpkin.
• 30 g butter.
• Two tablespoons of sour cream.
• Lemon juice.
• A pinch of salt.
• 1/4 teaspoon baking soda
• Two eggs.
• Two tablespoons of semolina.

The pumpkin pulp is grated, the curd is kneaded with a fork along with butter. Raw eggs, semolina, sugar, vinegar slaked soda, grated pumpkin are introduced into cottage cheese. All components are thoroughly mixed. Grease a baking dish with butter, put the finished curd-pumpkin mass into it and put it in the oven. Prepare the dish for 50 minutes at 200 ° C.

Recipes for the carbohydrate days of the BUCH diet

Pancakes with mushrooms

To prepare the dish, you will need the following products:

• Whole grain flour - 1 cup.
• Fried champignons - 1 glass.
• Low-fat kefir - 0.75 cups.
• Mineral water - 1/2 cup.
• Olive oil - a teaspoon.
• Half a teaspoon of chopped parsley and onion.
• A clove of garlic.
• A little baking powder.
• Salt.

The greens are finely chopped, the garlic is passed through a press. A frying pan is greased with oil, greens and mushrooms are fried on it. Cook them under a closed lid for 20 minutes.

Dough preparation: sift flour, add salt to it. Eggs are separately beaten with kefir, water and butter, mixed with flour. Pancakes are fried from the finished dough.

Mushroom filling is wrapped in pancakes and served hot.

Pasta casserole

To prepare the dish, you will need the following products:

• Pasta.
• Greens.
• Two chicken eggs.
• Low fat cheese.
• Pepper and salt.

Pasta is boiled until half cooked, chopped herbs are added to them, salt and pepper. Season the pasta with whipped raw eggs, bake in the oven for half an hour. At the end of cooking, sprinkle the pasta with low-fat cheese.

Buckwheat cutlets with mushrooms

To prepare the dish, you will need the following products:

• 1/2 cup buckwheat.
• Carrots - 1 piece.
• 0.1 kg of champignons.
• A teaspoon of vegetable oil.
• A tablespoon of agony.
• 30 g of vegetable oil for frying.
• Salt and pepper to taste.

Buckwheat is boiled until cooked, passed through a blender. Mushrooms and onions are cut, carrots are grated. Fry the onions with mushrooms, cool and mix with grated carrots and ground buckwheat, salt and pepper, add flour and vegetable oil. Form cutlets from minced meat, roll them in bread crumbs, fry in vegetable oil on both sides for no more than 3-5 minutes. You can serve such cutlets with adjika.

Soup-mashed with pumpkin and lentils

To prepare the dish, you will need the following products:

• 0.24 kg of onions.
• 0.28 kg of carrots.
• 0.8 kg pumpkin.
• 2 liters of water.
• 0.2 kg lentils.
• 0.43 kg of potatoes.
• Half a teaspoon of ground nutmeg.
• Ground black pepper.
• 140 ml of cream, 10% fat.
• 140 g of black bread.
• 2 tablespoons of olive oil.
• Salt to taste.

Cut onions and carrots into quarters, stew in a saucepan for no more than 5 minutes with butter. Add the diced pumpkin to the onion and carrot and simmer for another 3 minutes. Pour water into the vegetables, bring to a boil. When the soup boils, add lentils to it, boil it over low heat, do not cover with a lid. After 15 minutes of cooking, diced potatoes, peppers, and nutmeg are added to the soup. Cook for another 10 minutes. At this time, diced brown bread is baked in an oven preheated to 180 ° C. The croutons are cooked for 5 minutes.

The soup is salted, passed through a blender, cream is poured in and boiled for another 3 minutes. The dish is served with herbs, croutons and pumpkin seeds.

Eggplant pizza

To prepare the dish, you will need the following products:

• 0.25 kg flour.
• 15 g yeast.
• A pinch of salt.
• A tablespoon of olive oil.
• Eggplant sauce - 5 tablespoons.
• Oregano
• Warm water.

Ingredients for making eggplant gravy: 1 onion, two cloves of garlic, 4 tomatoes, lemon juice, mint, two sprigs of parsley, a tablespoon of olive oil, two eggplants, salt and pepper. The recipe for its preparation: peeled eggplants, sprinkled with lemon juice, fried in a pan and put into a separate bowl. Chopped onions and tomatoes are fried in the same pan. All components are mixed with each other and passed through a blender along with herbs, mint and olive oil. The mixture is brought to a boil again.

Making pizza dough: Mix flour, yeast, olive oil and warm water. Let the dough rest for half an hour. Then it is rolled out, spread on a baking sheet, greased with eggplant gravy and sprinkled with chopped oregano. Pizza is cooked in the oven at 200 degrees for 20 minutes.

Other BEACH diet options

Classic cycle BUCH Powell

Husband and wife, who are also sports trainers, developed the classic BUCH Powell - a version of the BUCH diet. This method of losing weight was named after the names of the spouses - Heidi and Chris Powell. This diet is a great option for professional athletes, but it can also be practiced by ordinary people who are accustomed to an active lifestyle.

The duration of this diet option is 7 days, which includes the following cycles:

• 1, 3 and 5 days of the diet are protein. Daily norms: protein - 70%, carbohydrates - 30%, calories - 1200.
• Days 2, 4 and 6 of the diet will be carbohydrate. Daily norms: protein - 30%, carbohydrates - 70%, calorie content - 1500 kcal.
• 7 day diet involves following a mixed type of menu. The daily calorie content is 2000-2500 kcal.

If you adhere to this diet option, then in a month you can get rid of 5 kg of excess weight. The classic cycle of BUCH Powell lasts no longer than 3 months.

BUCH Malysheva's diet

BUCH Malysheva's diet is designed for those people who do not want to stick to a diet for a long time, for those who need visible results in the shortest possible time. It is worth taking into account that the proposed diet option can be harmful to health, but it will be possible to lose weight with its help by an average of 5 kg.

Recommendations that must be followed during Malysheva's BUCH diet:

• Meals must be prepared in advance.
• Drink at least 2 liters of clean water every day.
• You need to alternate the protein and carbohydrate menu every day.
• Salt and spices are completely removed from the menu.

The diet should last for 10 days, but no more. Foods that can be eaten: chicken fillet, chicken egg, a small amount of vegetables. In the morning, a person should eat an egg with fresh green herbs, for lunch and dinner, they eat boiled chicken fillet.

The second day's menu allows for a salad called "Brush". To prepare it, you will need to grate fresh carrots, cabbage and beets, season with lemon juice and stir. The salad is eaten in small portions. Such a menu will need to be alternated every day. The average plummet for 10 days is 5 kg.

Already on the first day of the diet, an impressive load is imposed on the body, since it has to process a large amount of protein food. Fats and carbohydrates in food are almost completely absent. To cope with the functions assigned to it, the body begins to draw energy from its own fat reserves. In this case, the blood will acidify strongly.

During carbohydrate days, a person eats foods that have a low glycemic index. Due to the lack of kilocalories, the body is again forced to turn to its own fat accumulations. Also on these days, the blood and intestines are cleaned.

The alternation of protein days with carbohydrate ones allows you to resist constipation, which can develop due to excessive consumption of protein foods. It is important to drink enough water, regardless of the BUCH diet option.

BUCH for a month by Jason Hunter

Jason Harter is a sports nutritionist who created his own version of the BUCH diet. It is believed that it was this version that formed the basis for all other interpretations of this nutritional method. His diet is designed for 30 days, during which it will be possible to say goodbye to 7 kg of excess weight.

Three days of the cycle:

• The first day is carbohydrate. At this time, you need to eat vegetables and fruits, which allows you to speed up your metabolism. The amount of carbohydrates per kilogram of body weight is 3 g.
• The second day will be low-carb, when you need to eat foods that have a low glycemic index. Every day, 1 kg of body weight accounts for 2.5 g of protein and 1.5 g of carbohydrates.
• The third day will be completely protein. The daily protein intake is 3 g per 1 kg of body weight.

The daily calorie content is equal to 1200 kcal. Servings should not exceed 250 g per meal. You need to drink a lot of water.

Pros and cons of the BUCH diet

Diet Pros:

• The result of the diet is stable.
• The muscles do not become flabby, they retain their tone.
• Muscle mass does not burn.
• The person feels great throughout the diet. He does not have psycho-emotional overstrain.

Cons of the diet:

• Weight goes away slowly.
• Disorders from the work of the digestive tract are possible.
• There is a need to calculate the daily calorie content.
• No effect with severe obesity.

Contraindications

• Diseases of the digestive system: colitis and enteritis, ulcers and gastritis.
• Renal failure
• Chronic constipation.
• Obesity grade 3 or 4.
• Disturbances in the work of the heart and blood vessels.
• Age under 18.
• Senile age.
• Gout.
• Breastfeeding and gestation.
• Endocrine system pathologies.
• Infectious diseases.

Diet advice

To prevent the diet from being complicated by health problems, you must adhere to the following recommendations:

• Even during protein days, you cannot completely refuse to eat carbohydrate foods. This will avoid disruptions. In addition, most foods still contain some amount of carbohydrates and fats, although they are considered protein.
• The calorie waste must be calculated, especially if the diet is practiced to lose weight. Foods should be selected that are low in fat. The less fat comes from food, the more intense the process of losing weight.
• On carbohydrate days, you can skip counting calories. In this case, you need to monitor what products are on the table. Cereals, pasta, vegetable soups are allowed on the menu.
• On mixed days, breakfast should be carbohydrate and dinner should be protein. Lunch consists of carbohydrate and protein products.
• Products must be chosen correctly so that they are not only a source of proteins or carbohydrates, but also vitamins and microelements.
• To calculate the daily amount of protein, you need to multiply your weight by three. To make it more convenient to select the permissible daily intake of food, you can use the calorie tables.

Reviews and results of the BUCH diet

Doctor Sergey Markov

“The BUCH diet is very effective, because it has already been tested by people who are professionally involved in sports. Two weeks of a diet is enough to experience positive health changes."

Physician Louis Lie

Louis Lie believes that if you practice the BEACH diet for people who suffer from the initial stage of obesity, then you can achieve excellent results. At the same time, it is important to strictly follow all dietary rules and control yourself.

Doctor Amelia Strelkova

Amelia Strelkova is a supporter of the BUCH diet. She points out that it is thanks to the alternation of protein and carbohydrate days that the process of losing weight occurs. Both excess water and excess fat are removed from the body.

Reviews of those who have lost weight

Violetta, 24 years old: “Out of all the abundance of diets, I decided to opt for the BUCH diet. In the first 7 days, I managed to lose 4.5 kg. During the diet, I did not feel hunger, which was very significant for me. During the carbohydrate days, I ate a small amount of sweets, but this did not affect the result. Now I recommend everyone to try it."

Eva, 35 years old: “A friend told me about the BEACH diet, who with her help achieved excellent results. Looking at her, I also decided to try. Diet actually helps you lose weight. By the way, counting grams fascinated me very much, it allows me not to think about food. In a month I managed to lose 8 kg.”

Olga: “I followed the BUCH diet according to the rules given in this article. But I couldn't get enough calories. The maximum per day it was possible to achieve 900 kcal. How to be?"

Anna: “With the help of the BUCH diet, I lost weight, and just as much as was needed. I have always been ashamed of my excess weight since school. But now there is no limit to my happiness."

Conclusion

So, subject to impeccable adherence to all dietary rules, in a month you can get rid of 5 kg of excess weight. Although kilograms go slowly, nevertheless, the result can be called stable. Sometimes it is possible to lose even more, which largely depends on the person's initial weight.

Most people who have followed the BUCH diet note that it is very easily tolerated, does not cause depletion of the body and does not interfere with sports.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).