BEACH is the abbreviation of the very popular diet of "protein carbohydrate alternation" today. The essence is clear - we vary protein days with carbohydrate. The reason for the popularity lies in the fact that low-carb diets themselves clearly do not justify. First, there is a sharp decline in strength, mental exhaustion (because the brain really needs carbohydrates), and secondly, during such diets, weight is lost due to loss of muscle mass, and the metabolism eventually slows down. So, let's talk about what happens in the body during the diet of Wheat.
Operating principle
The first part of the diet of protein carbohydrate alternation is protein days. At this time, the maximum level of carbohydrates - the source of energy. The body always has something in reserve, and it begins to draw strength from the glycogen deferred in the liver. When glycogen is over (approximately on the second day of BUCH), our body paniches to the most secret reserve - fat. That is, the splitting of fats begins - this is precisely the aim of the protein, protein carbohydrate alternation. Here the main thing is not to overdo the stick: further to torment the body without carbohydrates is impossible, since all the fat he still does not split (he's on a "rainy day"), but will start to extract food from the most "useless" stock - from the muscles.
Next, we give him carbohydrates and the carbohydrate day starts (carbohydrate intake is three times more than protein). The body is confused, the muscle does not touch, the fats continue to split, and the incoming carbohydrates are deposited into glycogen.
Then follows a moderate day, when we restore the psyche, we give rest to the whole organism.
Variations
Protein carbohydrate alternation has a lot of options, because the main thing is the order of protein and carbohydrate days.
For example, you can divide the diet into four-day cycles: 2 days of protein, 1 - carbohydrate, 1 moderate.
Or so: 2 - 2 - 2 - that is, two protein, carbohydrate and moderate.
Or a harder option for the hardy: 5 days of low-carb diet, 2 days of high-carbohydrate diet.
The most difficult at first will be a constant count, but you will soon get used to it. Here there is a nuance: in the proportion of the desired amount of protein / carbohydrates, multiply the rate not by your current weight, but by the desired one.
Example: 50 (weight in kg) * 3 (protein in grams) = 150 g of protein.
Figures
You, of course, will need the norms of daily intake of protein and carbohydrates during the therapy.
During the alternation of carbohydrate and protein days, in:Low-carb day consumed: protein - 3-4 g / kg of weight, carbohydrates - 0 - 1.5 g / kg weight.
High-carbohydrate day : protein - 1 - 1.5 g / kg of weight, carbohydrates - 6 g / kg of weight.
Moderate day : protein - 2 - 3 g / kg of weight, carbohydrates - 2 - 2.5 g / kg of weight.
Sports during a diet
It's not a secret for anyone that physical activities during a diet strengthen and bring the desired result closer. You, probably, have already exhausted the question, when exactly in the alternation of albuminous and carbohydrate days to go in for sports.
Some say that you need to start on the first high-carbohydrate day, arguing that by the surge and intake of carbohydrates, strength and stamina are rapidly increasing. Perhaps this is the case with those who are used to diets. However, on the first high-carbohydrate day, you are unlikely to have the strength to train, because all carbohydrates will go to glycogen stores. The next day - a moderate, the processes are "pacified", because the body has satisfied its hunger slightly, now it is possible to train.
pros
The diet of BUCH really has many advantages. Firstly, there is no getting used to the calorie intake and nutrition scheme, which is important in losing weight. Secondly, metabolism is accelerating, and thirdly, your psyche will not suffer from inhibitions.
If this is not your first diet, you know perfectly well that you want exactly what you can not eat for another month. From the very understanding throws in the heat and cold at the same time. And here, all is easier - we sat for two days without carbohydrates, and then you can already eat something carbohydrate, and on a moderate day, even a little forbidden.