BEACH diet: detailed description, menu in grams, the principle of protein-carbohydrate alternation, pros and cons, diet results

BEACH diet is an ideal way to lose a few extra pounds for people with weak willpower. Most diets recommended for weight loss include restricting the intake of carbohydrate-containing foods. A detailed description of the diet diet illustrates how to correctly alternate proteins with carbohydrates for weight loss.

Basic principles, a detailed description of the diet

The name of the diet is an abbreviation for protein-carbohydrate alternation. This is precisely the basic principle of this diet. The advantage of a cyclic diet is that the body begins to lack first protein, then carbohydrate-rich foods. The only source of their replenishment is their own fat reserves of losing weight. By alternating protein days with carbohydrate, you can quickly accelerate the metabolism to such a level that calories begin to burn in excess of their intake.

The diet based on BEECH must always be individual. Nutritionists, prescribing it, proceed from the general state of health of a person losing weight. Change of food can occur every 4, 3 or 2 days. You should always start with proteins, the daily amount of which should be about 3 grams per kilogram of weight of a losing weight person. Then they switch to taking carbohydrates. Their amount should be twice as much protein, i.e. 6 grams.It should be noted that only complex carbohydrates found in cereals, vegetables and some cereals are allowed. The alternation with combined nutrition ends. On mixed days, a balanced protein-carbohydrate intake occurs.

In order to prevent the skin from drying out during the BEACH diet, you should consume a couple of drops of flaxseed oil and omega fats daily. An excellent source of the latter is fish oil.

Pros and cons of this method of weight loss

The popularity of this diet is due to the fact that it has several advantages.

The most significant of them are:

• lack of psychological difficulties when following a diet (the body receives a sufficient amount of calories, there is no feeling of hunger);
• blocking the process of dumping muscle mass;
• preservation of elasticity and tone by the soft tissues of the body;
• achieving stable weight loss that does not return after the termination of the diet.

Due to the fact that protein-carbohydrate alternation is a diet, then, anyway, such a diet will have certain disadvantages.

The most significant include:

• the need for constant calculation of calorie intake of foods;
• digestive dysfunction caused by diet;
• slow loss of extra pounds.

And also note that BEECH is effective only for minor weight adjustments. With pronounced obesity, this will not help.

Nutrition Guidelines

To ensure that following a cyclic diet does not cause health problems in the future, the rules established by nutritionists must be strictly followed. First of all, you do not need to fanatically try to follow the rules and look for products that are completely free of carbohydrates and fats. They are simply not there. In addition, if you eat quite a bit of not quite wholesome food (dark chocolate, for example), your mood improves significantly. The results of the diet will not be affected.

An additional set of recommendations:

1. On carbohydrate days, grain and vegetable crops, pasta made from durum cereals, and not sweets and pastries are allowed.
2. You should eat those foods that along with nutrients provide the body with vitamins and minerals.
3. During the combined days, breakfast should be carbohydrate, it is better to leave protein dishes for later consumption.
4. An extreme meal at least 3-4 hours before bedtime.
5. Try to use as little salt as possible (ideally, abandon it altogether).
6. Drink plenty of clean water.
7. For the convenience of calculating daily calories, you can use mobile applications (for example, Fatsecret).

To accelerate the result, along with a diet, regular physical activity is necessary.

List of allowed and prohibited products

The diet of the BEACH diet is largely determined by the day. However, in any case, grilled dishes or a pan are prohibited. Cooking is recommended as a heat treatment, but baking as well as stewing is allowed.

On protein days it is allowed:

• lean parts of meat (including lean pork and even lamb);
• seafood and fish (any red varieties, tuna, halibut, flounder, catfish, pollock, rasp, hake, cod);
• low-fat dairy and dairy products;
• legumes (beans, peas, lentils, chickpeas, etc.);
• walnut kernels (in limited quantities);
• eggs (proteins are not limited, yolks are limited to 1 pc.).

On carbohydrate days, the use of:

• low starch vegetables;
• cereals and bran;
• fruits with a low amount of sugars and starches;
• pasta and bread from healthy cereals;
• greens.

Prohibited:

• finished meat products and semi-finished products (including sausages of any kind);
• fatty parts of meat;
• fatty dairy products;
• fast food;
• sweets (jam, chocolate, ice cream, pastries, dried fruits);
• potatoes;
• alcohol
• soda and juices;
• instant cereals;
• flour products;
• sugar-rich fruits (bananas, grapes, persimmons, watermelon).

Due to the fact that the BEECH diet can be followed for a rather long time, in rare cases you can pamper yourself with small portions of unacceptable, but not harmful products (fruits, dark chocolate or yogurt).

Detailed menu in grams per week

Due to the wide variety of foods allowed for a BEACH diet, the menu for the week is quite nutritious, so it is unlikely to be able to stay hungry. The presented diet is designed for alternating 2 protein days with 1 day on carbohydrates and 1 mixed.

The weekly daily diet menu is presented in the table.

№	Day	Breakfast	Dinner	High tea	Dinner
1	first protein	coffee, cottage cheese	lean soup, poultry with beans	1 cup low fat yogurt	chicken liver in milk sauce
2	second protein	chicken omelette tea	rabbit meat and pea puree	a handful of nuts, a glass of kefir	prawns stewed with tomatoes
3	carbohydrate	barley on milk	risotto with carrots and herbs	fruits	warm lentil salad with root vegetables
4	mixed	buckwheat with milk or kefir, tea	mashed beef	handful of almonds	curd pudding
5	third protein	cottage cheese with blueberries, a cup of green tea	sorrel soup, turkey in soya marinade	skim milk	vegetable mix with tofu slices
6	fourth protein	scrambled eggs and cocoa	boiled pink salmon with chickpeas and tomato marinade	fruits	veal in creamy gravy with greens
7	carbohydrate	oatmeal tea	brine soup, buckwheat with champignons	1 green apple	pancakes stuffed with cabbage

During the day you can drink any amount of tea, the main thing is that it is sugar free.

How to get out of a diet

In order for the weight loss to be stable, and the lost kilograms not to return overnight, you need to correctly exit the BEACH mode. The maximum duration of such a diet is 2 months. After this time, it is necessary to gradually begin to introduce carbohydrate products on protein days (and vice versa). Do not immediately throw on sweets and pastries, food should be allowed. Gradually, protein and carbohydrate should go into a series of mixed days. The smoother this transition, the more stable the result. Ideally, the output should take a month or more.

What results can be achieved

Following a BEACH diet will not allow you to radically adjust the weight.

The standard loss is:

• - ½ kg in the first 2 days;
• - ½ kg in the next 2 days;
• + 1 kg return in the form of water (some lack);
• - ½ kg on the sixth day.

The average loss of adipose tissue per cycle is just under 1 kg. However, the result may be more impressive in the presence of physical activity.

To whom the protein-carbohydrate nutrition system is contraindicated

Any diet (BEECH is no exception to the rule) is not suitable for all people. The presence of health problems can be a serious reason to abandon it.

Protein-carbohydrate alternation is contraindicated in a number of cases:

• the period of bearing or feeding the child;
• elderly or children's age;
• acute heart failure;
• liver dysfunction;
• renal failure;
• chronic metabolic disturbance.

Under such conditions, any restriction of nutrient intake is unacceptable.

In the absence of contraindications, the BEACH diet can help remove a couple of extra pounds. The correct approach and full adherence to the recommendations of specialists will ensure the stability of the result. The main advantage is that it will go away fat, not muscle tissue, as in the case of most other diets. This makes protein-carbohydrate alternation one of the most popular dietary regimes of our time.