BEACH diet (protein-carbohydrate alternation) - a nutrition system consisting of microcycles with alternating days of protein and carbohydrate nutrition, aimed at burning subcutaneous fat with maximum preservation of muscle mass. The BEACH diet was originally developed for athletes, but recently it has become increasingly popular among people who want to effectively reduce weight.

BEACH diet: features of the nutrition system, the rules for building microcycles; BEECH diet or protein-carbohydrate alternation is a combination of the best qualities of protein diets that help maintain and increase muscle mass, and carbohydrate nutrition systems that help burn body fat.

The main advantages of BEACH diet are:.

No need to count calories. BEACH diet is based on the ratio of proteins and carbohydrates in the microcycle without a strict limit on the amount of food consumed;

BEACH diet due to a balanced diet in the microcycle allows you to avoid side effects from the nervous system: when you follow the BEACH diet, brain activity does not decrease, working capacity is maintained, there is no lethargy, depression, fatigue, apathy, depression, aggressiveness and irritability;

The diet of BEACH diet offers a sufficient amount of carbohydrates to restore glycogen balance and maintain serotonin levels;

Subject to BEACH diet, there is no physical and emotional depletion of the body, which allows you to reduce weight without compromising physical activity and performance;

Acceleration of metabolic processes in the body.

Like any other dietary system aimed at losing weight, BEACH diet is guided by the standard principles of dieting:.

Moderate food intake, however, at least 1200 calories per day. With a BEACH diet, periods of fasting should be avoided;

The daily calories of protein, carbohydrate and mixed nutrition should be the same;

Compliance with diet;

Elimination of "

Speaking about BEACH diet, you should give preference to the right products. So, cheese is rich in protein, however, this product contains a large amount of fats, which the body in the conditions of energy deficiency will transform into triglycerides (fats).

Butch diet works as follows. The main goal of the nutrition system is to start the burning of fats by the body as a result of artificially created energy deficiency. Due to the alternation of protein and carbohydrate nutrition with BEACH diet, the body does not have time to adapt to a certain diet, which increases the efficiency of the system. During the days of protein nutrition, the body runs out of glycogen (a reserve carbohydrate of the body, the main form of glucose storage in cells, creating an energy reserve). By the end of the period of protein nutrition, the body's burning of body fat to replenish energy costs reaches its maximum. As a result of carbohydrate starvation, the body can start burning muscle mass as an alternative energy source.. For this BEACH diet provides days of carbohydrate nutrition, allowing to replenish glycogen reserves. The final day of the cycle is mixed, when proteins and carbohydrates are included in equal amounts in the diet.. On this day, glycogen recovery continues, and the body is preparing for the next protein cycle.

There are many variations of BEACH diet. However, it should be understood that overweight accumulated over the years, it is impossible to lose in a week. The optimal period for compliance with the BEACH diet is 28 days, including 7 microcycles for 4 days. The effectiveness of 4-day microcycles proven in practice. In this mode, optimal transformations occur in the body. Proper construction of a microcycle on a BEACH diet:.

2 days of protein nutrition;

1 day high carb diet;

1 day mixed food.

BEACH diet: the menu and its variations, rules for observing the diet. If you follow the BEACH diet, the menu and its proper preparation is the main task. Proper Calculation of Protein and Carbohydrates Promotes Effective Weight Loss.

During the protein days of nutrition, the amount of protein in the diet should reach 3-4 g / kg of weight. A complete exclusion of carbohydrates from the diet is not possible, since the balance of nutrients that are equally necessary for the body to function healthy will be significantly upset. Accordingly, in the protein cycle, the amount of carbohydrates should not exceed 1.5 g / kg of body weight.

During the period of high carbohydrate nutrition, the amount of carbohydrates in the diet increases to 6 g / kg of a person’s body weight, proteins, respectively, decrease to 1.5 g / kg of a person’s weight. A day of balanced nutrition involves eating equal amounts of protein and carbohydrates, which is approximately 2-3 g / kg.

Subject to BEACH diet, the menu may look like this:.

Protein days - cottage cheese, beef, turkey, chicken, tuna, squid, shrimp, eggs. The menu may contain salads, a small amount of whole grain bread;

Carbohydrate days - oatmeal, buckwheat cereal, rice, fresh and stewed vegetables, dairy products;

Mixed-food day involves carbohydrates for breakfast (cereals, fruits, milk, carbohydrates), proteins for lunch (rice, vegetables, meat or fish) and proteins for dinner (cottage cheese, boiled meat).

BEACH diet: results and effectiveness of the nutrition system The effectiveness of the BEACH diet is confirmed by professional athletes who, adhering to such a nutrition scheme, burn fat mass without damage to muscle tissue. With a BEACH diet, the results will differ in each of the periods of the cycle. So, in days of protein nutrition, maximum weight loss occurs (up to 1 kg per day). On days of carbohydrate nutrition and protein-carbohydrate balance, weight will increase, however, this increase in mass is due to replenishment of carbohydrate reserves that hold water in the body. At the beginning of the next 4-day microcycle, the weight will steadily decrease by 1-2 kg. With each subsequent microcycle, the same weight loss will be observed, which allows you to calculate exactly the results of weight loss with the BEECH diet.

BEACH diet: reviews and recommendations Today BEACH diet is gaining popularity due to the balanced diet, the absence of psychological and physical stress for the body, effective weight loss due to burning subcutaneous fat. BEACH diet, reviews of which position it as an effective way to lose weight, is used not only as a diet, but also as a permanent nutrition system, which requires consultation with a nutritionist and proper calculation of the energy value of the diet. Compliance with the BEACH diet as a constant diet requires an increase in the calorie content of food in accordance with the daily energy costs of a person. BEACH diet, reviews of which allow to determine its effectiveness, is a proven method of weight loss without stress for the body.

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