Protein-carbohydrate diet: alternate and do not mix. Protein-vegetable diet: a detailed menu with recipes, how much weight you can lose and are there any contraindications Diet 2 protein 2 vegetables

This diet was developed by English nutritionists. They certainly acted with their usual pedantry and achieved an excellent result: high efficiency plus simplicity. The extra pounds melt away literally before our eyes. More precisely, they leave in English, without unnecessary goodbyes...

The essence of the English diet

The diet consists of alternating “protein” and “vegetable” days (two after two).
Proteins and carbohydrates have lower calorie content than fats, so your total daily calorie intake will be significantly lower. But despite this, satiety occurs faster, and the feeling of fullness lasts longer - thanks to the consumption of large amounts of protein. Eating frequently will help you avoid sudden feelings of hunger.
There is no need to worry about the functioning of the intestines - the fiber contained in vegetables and fruits will stimulate its function. The body will satisfy its natural need for fats by burning its own accumulated reserves.
The initial stage of the diet is two “fasting” days, when only drinking is allowed - we cleanse and prepare the body. At this time, it is advisable to consume drinks according to the scheme, and replace simple mineral water with herbal teas.
The diet is designed for 20 days. During this entire time, sugar, sweets, white bread, potatoes, and pasta are prohibited. The last meal is no later than 19.00.

Pros of the English diet

Weight loss from 7 kg in 20 days.
Does not require material costs.
Quite easy to use.

Diet pitfalls

During the English diet, it is highly recommended to take multivitamins.
On “vegetable” days, bloating and flatulence are possible.
You should not stick to the diet for a long period: repetition is possible no earlier than six months later.

SCHEME2 “HUNGRY” DAYS:
During each day, 1-2 liters of milk or kefir, 1 glass of tomato juice are allowed. As an exception - 2 slices of black bread.
2 PROTEIN DAYS:
Breakfast: 1 cup of coffee with milk, ½ teaspoon of butter, ½ teaspoon of honey, 1 slice of black bread.
Dinner: 1 cup of meat or fish broth, 100 g of boiled meat or fish, 1 piece of black bread.
Afternoon snack: 1 glass of milk or tea, ½ teaspoon of honey.
Dinner: 100 g of boiled meat or fish (can be replaced with 2 eggs) and 50 g of cheese, 1 glass of kefir and 1 piece of black bread.
2 “VEGETABLE” DAYS:
Breakfast: 2 apples or oranges.
Dinner: vegetable soup, vinaigrette without potatoes or carrot stuffed peppers.
Afternoon snack: 2 apples or oranges.
Dinner: vegetable salad (cabbage, beets, carrots), dressed with oil.
List of permitted products:
vegetables: beets, carrots, bell peppers, eggplants, pumpkin, onions, garlic, cabbage, green beans, celery, parsley, asparagus;
fruits: apples, kiwi, bananas, pineapples, grapes, lemons;
cereals: especially rolled oats, buckwheat and brown rice;
spices: primarily black pepper, cardamom, cinnamon;
greenery: Favorites among herbs: mint, thyme, basil.

Everyone has long known about a diet that requires strict restriction of carbohydrates in the diet. But nutritionists have developed a more gentle, but at the same time more effective option - a 21-day diet of protein-carbohydrate alternation. Using this method of losing weight, you can not only get rid of extra pounds quickly, but also do it simply and maintain health.

How it works?

Protein-carbohydrate alternation means that you will eat only food rich in protein for 2 days, and food rich in protein and carbohydrates for the next 2 days. Thus, this is what the diet looks like - 2 days of protein - 2 days of carbohydrates.

If you want to lose weight quickly enough, then for protein days it is better to choose low-calorie foods. For example, cottage cheese no more than 3% fat, kefir 1%, eggs, chicken breast, yogurt, fish. As a result of such nutrition, a deficiency of fats and carbohydrates will arise, and the body will be forced to spend its reserves.

Also, do not forget to calculate the amount of protein for your body per day. For a person who is not involved in sports, 1-1.5 grams per kg of body weight of protein per day will be enough. This figure should consist of 70% animal proteins and 30% plant proteins. If you lead an active lifestyle, then 1-1.5 grams per kilogram of body weight should consist of only animal proteins. It is not necessary to count fats, you just need to make sure that there are few of them.

A protein-carbohydrate diet means that on carbohydrate days you will eat as many carbohydrates as you want, the main thing is that they are simple: cereals, vegetables, bread, pasta from durum cereals. It is worth putting aside sweets, pastries and sweet fruits. These foods have a high glycemic index, which means they contribute to a sharp and strong increase in blood sugar. Moreover, you should not eat such sweets with fatty foods.

If you want to lose weight really quickly and efficiently, then let your diet look like this - 2 days of protein - 2 days of vegetables or 2 days of protein - 2 days of cereals.

Now we will offer you a menu of both diet options.

2 days of protein - 2 days of vegetables:

Protein days:

Breakfast – 2 egg omelet, a cup of tea;
Second breakfast – 100 g of cottage cheese 3%, a cup of tea;
Lunch – 100 g steamed fish, one cucumber;
Afternoon snack – 200 g of yogurt;
Dinner – 200 g chicken breast, a cup of tea.

Vegetable days:

Breakfast – 2 boiled eggs, pepper salad and 2 tomatoes, a slice of bread, a cup of tea with a spoon of honey;
Second breakfast – 100 g of cottage cheese with banana and berries;
Lunch – 200 g of boiled rice and 100 g of chicken breast;
Afternoon snack – 200 g of yoghurt with nuts and dried fruits, a cup of tea;
Dinner – 100 g of steamed fish, salad of greens, tomato, Chinese cabbage and nuts.

2 days of protein – 2 days of cereals:

Protein days:

Breakfast – 200 g of yogurt and a cup of tea;
Second breakfast – 2 boiled eggs with a spoon of natural mayonnaise;
Lunch – 200 g steamed fish, a cup of coffee;
Afternoon snack – 100 g of cottage cheese with a spoon of sour cream;
Dinner – 200 ml of kefir.

Days on cereals:

Breakfast – 200 g of yogurt + 3 teaspoons of oatmeal and 1 spoon of nuts, a cup of tea;
Second breakfast – 100 g of rice with milk;
Lunch – 200 g buckwheat, 100 g boiled chicken breast;
Afternoon snack – a cocktail of 300 ml kefir, a spoonful of honey, 3 tablespoons of oatmeal;
Dinner – 50 grams of oatmeal with water, a glass of kefir.

BUTCH diet – reviews:

“In my opinion, this is one of the best diets! Nothing superfluous, nothing harmful... I have been following this principle of nutrition for a year now and nothing bothers me, even my digestive problems have disappeared. To begin with, I tried to lose weight on it, limiting calories. The result is that I lost 5 kg in a month.”

“Very good and thoughtful nutrition principle. And most importantly - no sacrifices or torment. You can always eat like this and stay slim. Although I sometimes allow myself sweets on carbohydrate days.”

“After carbohydrate days, +1-2 kg appeared on the scales, as I was very flooded with water, I thought that the diet was not thought out, but it turned out that this was a problem in my hormonal system. I use BUCCH to dry myself out and it really works if combined with a mild fat burner and killer workouts.”

The key feature of this diet is that for 21 days you have to eat according to the scheme “2 days - only proteins, 2 days - carbohydrates”, i.e. Every two days you need to alternate the menu.

Thus, the body enters a stressful state due to a sudden change in diet, as a result of which it has to replenish energy reserves by breaking down existing fat deposits.

The “2 days of protein, 2 days of carbohydrate” diet has many advantages noted by nutritionists:

Even a beginner can withstand it, because... there are no significant restrictions on the amount of food consumed;
Protein foods strengthen muscles and bones, and carbohydrate foods cleanse the intestines and activate metabolism, so this diet is very beneficial for health and the immune system;
It helps to quickly lose excess weight, without much starvation, because... you have to eat every 2 hours;
Its menu is quite varied.

Even with such positive qualities, the technique has its drawbacks: it is not suitable for pregnant and nursing mothers, and if you have chronic diseases, you must first consult a doctor.

Those who use the 2-by-2 diet usually manage to lose up to 10-15 kilograms in a 21-day cycle, but this result is only possible if all the rules are followed, as well as the use of specific foods on certain days.

What foods can you eat on protein days:

Poultry and lean meat, boiled or baked;
Steamed, boiled or baked fish;
Boiled eggs;
Seafood;
Skim milk, kefir, bifidok, whey and cottage cheese;
Lean ham.

The diet for carbohydrate days consists of the following foods:

Berries;
Fruits, except grapes, bananas and persimmons;
Fresh, boiled or baked vegetables;
Porridge: they need to be cooked only with water and without adding oil.

Any sweets, fatty and fried foods, as well as baked goods, baked goods, fast food, chips, crackers and lemonade are subject to exclusion.

Protein day menu

Check your body fat %, BMI and other important parameters

This menu allows you to more clearly familiarize yourself with your diet and create your own nutrition plan:

We have 100 g of cottage cheese for breakfast, drink tea;
After 2 hours, we eat a couple of boiled egg whites for lunch;
We dine on seafood;
For an afternoon snack we eat yogurt;
We have dinner with a piece of baked fish and drink a glass of kefir.

Having sat on the protein menu, you should use the carbohydrate menu:

In the morning we eat fruit salad or porridge, drink tea;
For lunch – orange and juice;
We have lunch with fresh or stewed vegetables;
We have an afternoon snack of 100 g of berries;
We have steamed vegetables for dinner.

According to nutritionists, such alternation allows you to quickly get rid of excess weight, but you should also take into account that the diet can lead to health problems, so it is not recommended to stay on it for more than 21 days. After the entire cycle, only positive results can be achieved:

Activation of metabolism;
Losing weight by 10-15 kg;
Stronger muscles.

Margarita, 29 years old:

“I’ve been eating according to the “2 by 2” plan for 2 weeks now. There are no difficulties: hunger is not felt due to frequent meals, but the weight decreases at a rapid pace. During this time, I managed to lose 7 kg, but I’m not going to stop there – I need to lose the same amount.”

Zhanna, 39 years old:

“I didn’t know what to do with my weight - no diets helped. A friend suggested a technique for alternating proteins and carbohydrates, and I decided to use it. At first it was a little difficult, because... I was not used to eating this way, but after a week the changes were no longer felt, but in 21 days I lost 14 kg. I’m thinking of taking a break and repeating it one more time to bring my figure to my ideal.”

Tatyana, 25 years old:

“I struggled with excess weight for a very long time, and I also went to the gym - there were practically no results. I recently found out about this diet and decided to try it on a whim - I didn’t have much hope for any results. Surprisingly, after 2 weeks of such an unusual diet, I lost 7 kilograms and came to the conclusion that such a diet is the best for those who cannot get rid of kilograms with simple proper nutrition.”

The diet consists of alternating “protein” and “vegetable” days (two after two).
Proteins and carbohydrates have lower calorie content than fats, so your total daily calorie intake will be significantly lower. But despite this, saturation occurs faster, and the feeling of fullness lasts longer - thanks to the consumption of large amounts of protein. Eating frequently will help you avoid sudden feelings of hunger.
There is no need to worry about the functioning of the intestines - the fiber contained in vegetables and fruits will stimulate its function. The body will satisfy its natural need for fats by burning its own accumulated reserves.
The initial stage of the diet is two “hungry” days, when only drinking is allowed - we cleanse and prepare the body. At this time, it is advisable to consume drinks according to the scheme, and replace simple mineral water with herbal teas.
The diet is designed for 20 days. During this entire time, sugar, sweets, white bread, potatoes, and pasta are prohibited. The last meal is no later than 19.00.

SCHEME2 “HUNGRY” DAYS:
During each day, 1-2 liters of milk or kefir, 1 glass of tomato juice are allowed. As an exception - 2 slices of black bread.

2 PROTEIN DAYS:Breakfast: 1 cup of coffee with milk, ½ teaspoon of butter, ½ teaspoon of honey, 1 slice of black bread.

Dinner: 1 cup of meat or fish broth, 100 g of boiled meat or fish, 1 piece of black bread.
Afternoon snack: 1 glass of milk or tea, ½ teaspoon of honey.
Dinner: 100 g of boiled meat or fish (can be replaced with 2 eggs) and 50 g of cheese, 1 glass of kefir and 1 piece of black bread.

2 “VEGETABLE” DAYS:Breakfast: 2 apples or oranges.

Dinner: vegetable soup, vinaigrette without potatoes or carrot stuffed peppers.
Afternoon snack: 2 apples or oranges.
Dinner: vegetable salad (cabbage, beets, carrots), dressed with oil.

List of permitted products:vegetables: beets, carrots, bell peppers, eggplants, pumpkin, onions, garlic, cabbage, green beans, celery, parsley, asparagus;

fruits: apples, kiwi, bananas, pineapples, grapes, lemons;
cereals: especially rolled oats, buckwheat and brown rice;
spices: primarily black pepper, cardamom, cinnamon;
greenery: Favorites among herbs: mint, thyme, basil.

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If you want to lose weight really quickly and efficiently, then let your diet look like this - 2 days of protein - 2 days of vegetables or 2 days of protein - 2 days of cereals.

Now we will offer you a menu of both diet options.

2 days of protein - 2 days of vegetables:

Protein days:

Breakfast – 2 egg omelet, a cup of tea;
Second breakfast – 100 g of cottage cheese 3%, a cup of tea;
Lunch – 100 g steamed fish, one cucumber;
Afternoon snack – 200 g of yogurt;
Dinner – 200 g chicken breast, a cup of tea.

Vegetable days:

Breakfast – 2 boiled eggs, pepper salad and 2 tomatoes, a slice of bread, a cup of tea with a spoon of honey;
Second breakfast – 100 g of cottage cheese with banana and berries;
Lunch – 200 g of boiled rice and 100 g of chicken breast;
Afternoon snack – 200 g of yoghurt with nuts and dried fruits, a cup of tea;
Dinner – 100 g of steamed fish, salad of greens, tomato, Chinese cabbage and nuts.

2 days of protein – 2 days of cereals:

Protein days:

Breakfast – 200 g of yogurt and a cup of tea;
Second breakfast – 2 boiled eggs with a spoon of natural mayonnaise;
Lunch – 200 g steamed fish, a cup of coffee;
Afternoon snack – 100 g of cottage cheese with a spoon of sour cream;
Dinner – 200 ml of kefir.

Days on cereals:

Breakfast – 200 g of yogurt + 3 teaspoons of oatmeal and 1 spoon of nuts, a cup of tea;
Second breakfast – 100 g of rice with milk;
Lunch – 200 g buckwheat, 100 g boiled chicken breast;
Afternoon snack – a cocktail of 300 ml kefir, a spoonful of honey, 3 tablespoons of oatmeal;
Dinner – 50 grams of oatmeal with water, a glass of kefir.

BUTCH diet – reviews:

Other diets for weight loss:

General rules

A protein-vegetable diet for weight loss is a type of low-calorie protein-low-carbohydrate diet, in which foods containing fats and simple carbohydrates are sharply limited in the diet, with a sufficient content of protein products.

Sufficient protein content allows you to provide the body with the necessary set amino acids, which allows you to maintain performance, and complex carbohydrates containing vitamins and fiber - provide the body with energy, maintain at the proper level immunity and mental performance, intestinal function, adsorb cholesterol/toxic compounds. Together, proteins and vegetables make you feel full. There are two approaches to this type of diet, each of which has several options:

The first involves the separate consumption of proteins and carbohydrates (alternating protein and vegetable days).
The second is the complex (joint) consumption of vegetables and protein products.

As protein products, it is recommended to include in the diet lean varieties of red meat (veal), poultry (chicken, turkey without skin), rabbit, low-fat cottage cheese and fermented milk products, chicken eggs (white), lean fish, seafood, seeds, nuts . Products containing a protein component are included in the diet in quantities of up to 250 g/day, stewed, boiled or steamed.

As foods containing complex carbohydrates, the diet includes vegetables - green peas, zucchini, cucumber, all types of cabbage (except cauliflower), spinach, asparagus, onions (onions, leeks, shallots), garlic, sweet peppers, lettuce, celery greens. It is recommended to consume vegetables in various forms (raw, boiled, stewed, steamed) both separately and in the form of dishes combining several vegetables.

During the preparation process, it is recommended to actively use various garden herbs, as well as include smoothies and freshly squeezed juices prepared on their basis in the diet. Vegetables rich in starch (eggplant, beets, carrots, turnips, corn, carrots, potatoes, except baked ones, pumpkin) are excluded.

Fats in the diet are limited to 40-50 g/day, mainly due to saturated fats of animal origin (pork, lamb, beef) and fatty foods (fatty red meats, sausages, fatty fish, waterfowl meat - duck, goose, smoked meats, butter, fatty cottage cheese, cheese, sour cream, cream, mayonnaise), and unsaturated fats, mainly in the form of unrefined vegetable oils, nuts and seeds, are consumed in moderation.

It is strictly not recommended to limit the amount of fat in the diet below the specified figures, since they are the most important dietary nutrient and are necessary for the normal process metabolism, absorption of fat-soluble vitamins, synthesis hormones, maintaining the function of the cardiovascular system, building cell membranes and producing anti-inflammatory prostaglandins. The desire to completely limit fat can lead to serious negative consequences and harm your health.

A prerequisite for diets of this type is the exclusion from the diet of foods containing simple carbohydrates (sugar, polished rice, condensed milk, confectionery, sweet fruits, candies, honey, jam, semolina, ice cream, chocolate, sweet drinks, pasta, baked goods made from premium flour), which are broken down in the body into monosaccharides and when consumed in excess, the mechanism of their conversion into fat (subcutaneous/intra-abdominal) is triggered.

Salt and salty foods (pickles, pickled foods, canned food, semi-finished products, fast food) are subject to restrictions in the diet. Free fluid consumption is 1.5-2.0 l/day.

A protein-vegetable diet with separate consumption of proteins and carbohydrates can be calculated for any period of time (from 4 to 20 days). The basic principle is separate nutrition. On days with a protein diet - foods containing protein, on carbohydrate days - vegetables are allowed. It is important not to violate the chosen nutrition plan. For example, one day a protein mono-diet, one day a carbohydrate diet, or two days a protein diet and the next two days a carbohydrate diet.

With a mixed type of nutrition, the diet includes approximately 50% of foods containing protein and 50% of permitted vegetables. It is important to take carbohydrate foods in the first half of the day, and protein foods mainly for dinner.

However, no matter what type of diet and its duration you choose, it is recommended to carry out 1-2 fasting days based on low-fat kefir (up to 1.5 l/day) before starting it. To maintain the effect, the correct exit from the diet is extremely important. The transition to your usual diet should be carried out within 5-7 days, gradually expanding the diet first with starchy vegetables, then bread and later fattier meats/fish, cottage cheese, fermented milk products and medium-fat cheese, a small amount of butter . During the diet, it is recommended to take complex vitamin and mineral preparations.

The basis of the protein-vegetable diet for weight loss is:

Lean varieties of red meat and poultry, rabbit, prepared by boiling, baking or steaming.
Low-fat types of sea/river fish, seafood.
Fermented milk and dairy products (cottage cheese, cheese) of minimal fat content.
Chicken egg white.
Non-starchy vegetables (green peas, zucchini, cucumber, green beans, all types of cabbage (except cauliflower), spinach, asparagus, onions (onions, leeks, shallots), garlic, bell peppers, lettuce, celery greens, various types of garden herbs raw, boiled, stewed, steamed, both separately and as dishes combining several vegetables.
Unrefined vegetable oils (linseed, olive, sunflower), various types of nuts, seeds.
Whole wheat bread.
Herbal and weak green tea, rosehip decoction, freshly prepared juices from permitted vegetables, still mineral water.

Vegetables and greens

greens 2,60,45,236 boiled peas 6,00,09,060 zucchini 0,60,34,624 broccoli 3,00,45,228 Brussels sprouts 4,80,08,043 Chinese cabbage 1,20,22,016 watercress 2,30,11,311 red onion 1,40, 09.142 onion 1, 40,010,441 cucumbers 0,80,12,815 olives 0,810,76,3115 salad peppers 1,30,05,327 arugula 2,60,72,125 celery 0,90,12,112 tomatoes 0,60,24,220 dill 2,50,56,338 garlic 6,50,529, 9143

Fruits

baked sweet and sour apples0.50.512.359

Mushrooms

mushrooms3,52,02,530

Cereals and porridges

oatmeal with water 3.01.715.088 wheat bran 15.13.853.6296

Bakery products

whole grain bread 10,12,357,1295

Dairy

kefir 1%2,81,04,040

Cheeses and cottage cheese

cottage cheese 17.25.01.8121 cottage cheese 0% (low fat) 16.50.01.371

Meat products

lean beef22,27,10,0158veal19,71,20,090rabbit21,08,00,0156

Bird

boiled chicken breast29,81,80,5137steamed chicken breast23,61,90,0113boiled chicken fillet30,43,50,0153turkey19,20,70,084

Eggs

hard-boiled chicken eggs 12.911.60.8160

Fish and seafood

Boiled fish17,35,00,0116-kalmary21,22,82,012222.01,00,00,097MIDIDID9,11,50,050MORARSKARY CAPTA0.85,10,049SUDAK19,20,7-84TRESSKA17.7-7AHK16,62,20,20,20,20,20,20,086 BUSK18.40, PRODUCE18.40, 8-82

Oils and fats

vegetable oil0.099.00.0899linseed oil0.099.80.0898

Non-alcoholic drinks

mineral water0.00.00.0-instant chicory0.10.02.811green tea0.00.00.0-

Juices and compotes

rosehip juice0,10,017,670

Fully or partially limited products

It is not allowed to include in the diet of a protein-vegetable diet for weight loss:

Fatty varieties of red meat and products made from them (offal, bacon, ham, lard, sausages, canned meat, smoked meats), semi-finished products, fast food.
Fatty varieties of sea/river fish, caviar, canned fish.
Fats of animal origin (pork, lamb, beef), waterfowl meat - duck, goose, fatty cottage cheese, butter, cheese, sour cream, cream, mayonnaise.
Cereals, pasta, white rice.
Starchy vegetables (eggplants, beets, carrots, turnips, corn, eggplants, carrots, potatoes, except baked ones, pumpkin).
Products containing simple carbohydrates (sugar, polished rice, condensed milk, confectionery, sweet fruits, candies, honey, waffles, jam, semolina, jam, ice cream, chocolate, sweet drinks, dried fruits, figs, raisins, dates).
Fermented milk products with a high fat content - sour cream, cream, cheese, kefir/ryazhenka.
Alcoholic/carbonated sweet drinks, sweet strong coffee and black tea.
Limit salt, all salted/pickled vegetables, canned food.

Vegetables and greens

vegetables legumes9,11,627,0168potatoes2,00,418,180carrots1,30,16,932beets1,50,18,840horseradish3,20,410,556

Fruits

bananas1,50,221,895melon0,60,37,433figs0,70,213,749mango0,50,311,567

Berries

grapes0,60,216,865

Nuts and dried fruits

raisins2.90.666.0264dates2.50.569.2274

Snacks

potato chips5,530,053,0520

Cereals and porridges

porridge3,31,222,1102white rice6,70,778,9344

Flour and pasta

pasta10,41,169,7337pancakes6,112,326,0233dumplings7,62,318,7155pancakes6,37,351,4294dumplings11,912,429,0275

Bakery products

buns7,26,251,0317wheat bread8,11,048,8242

Confectionery

jam0,30,263,0263jam0,30,156,0238candy4,319,867,5453cookies7,511,874,9417cake3,822,647,0397jam0,40,258,6233dough7,91,450,6234halva11,629,7 54.0523

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

seasonings7,01,926,0149mustard5,76,422,0162ginger1,80,815,880mayonnaise2,467,03,9627honey0,80,081,5329sugar0,00,099,7398vinegar0,00,05,020

Dairy

milk3,23,64,864milk 3.2%2,93,24,759condensed milk7,28,556,0320

Cheeses and cottage cheese

cheese24,129,50,3363cottage cheese 18% (fat)14,018,02,8232

Meat products

fatty pork11,449,30,0489pork lard1,492,80,0841lard2,489,00,0797bacon23,045,00,0500

Sausages

boiled sausage13,722,80,0260smoked sausage28,227,50,0360smoked sausage9,963,20,3608sausages10,131,61,9332sausages12,325,30,0277

Bird

smoked chicken27.58.20.0184duck16.561.20.0346goose16.133.30.0364

Eggs

eggs12.710.90.7157

Fish and seafood

fried fish19,511,76,2206salted fish19,22,00,0190pink salmon20,56,50,0142caviar36,010,20,0123red caviar32,015,00,0263cod caviar24,00,20,0115canned fish17,52,00,088half fish briquettes12,56,714 .7209

Oils and fats

butter 0.582.50.8748 butter margarine 0.582.00.0745 coconut oil 0.099.90.0899 vegetable-fat spread 0.040.00.0360 animal fat 0.099.70.0897 cod liver oil 0.099.80.0898 cooking fat 0.099 .70.0897

Alcoholic drinks

white dessert wine 16%0.50.016.0153vodka0.00.00.1235cognac0.00.00.1239liqueur0.31.117.2242beer0.30.04.642

Non-alcoholic drinks

cola0,00,010,442coffee0,20,00,32pepsi0,00,08,738sprite0,10,07,029energy drink0,00,011,345

* data is per 100 g of product

Protein-vegetable diet menu for weight loss (Diet)

The menu for losing weight on a protein-vegetable diet is determined by the list of foods allowed for consumption and the selected diet option. Below is a menu of several protein and carbohydrate (vegetable) diets that can be practiced either separately or combined with each other.

Option 1

Option 2

Carbohydrate diet

Option 1

Option 2

Contraindications

Any variants of a protein-vegetable diet are physiologically inferior and should be carried out under close attention to one’s well-being, especially for people who have certain health problems, since they may be accompanied by a deterioration in their general condition and exacerbations of diseases.

Absolute contraindications for this type of diet are: pregnancy, lactation, gastrointestinal diseases ( enteritis/colitis, pancreatitis, gastritis, ulcer), diseases of the liver, kidneys, cardiovascular system, childhood/old age, infectious diseases, heavy physical/intense mental work.

Protein-vegetable diet, reviews and results

According to most reviews, losing weight based on a diet containing proteins and vegetables gives good results. According to reviews, with this method of losing weight, the feeling of hunger is practically absent. In addition, the presence of fiber in the diet allows you to normalize the functioning of the gastrointestinal tract, promotes the elimination slag And toxins from the intestines.

“... I really liked the protein-vegetable diet and it turned out to be relatively easy for me. True, I modified it for myself. I started the diet by alternating protein and vegetable days, but after 4 days I felt that a mixed protein and vegetable diet was more suitable for me, and switched to this option. I was on the diet for 18 days in total. Lost 6.1 kg. Maybe this is not so much, but without the feeling of painful hunger. I recommend this diet to everyone";
“... The diet suited me. In addition, it balanced my diet, since I consumed a lot of sweets and flour products. I lost 3.6 kg in 10 days, I think I will periodically resort to this diet.”

The protein-vegetable diet includes inexpensive and financially accessible products. Based on the average cost calculation for the purchase of one day’s food with a protein and vegetable diet, the cost varies between 1600-1800 rubles. in Week.

IN What is the secret of the proverbial slimness of English ladies? In the English diet, of course. Remember the five basic rules, follow them - and you will be pleasantly surprised!

Five components of success

1. Drink at least several liters of water throughout the day.
2. Use spices and herbs instead of salt.
3. Boil the products, cook for several minutes, bake on the grill or simmer with a small amount of vegetable oil. Completely exclude fried and fatty foods.
4. Last meal - no later than 7 pm.
5. Drink a tablespoon of olive oil at night.

The main advantages of the English diet:
- You will not be tormented by weakness, dizziness or hunger.
— Harmful substances will be quickly removed from your body.
- Your skin condition and complexion will improve.
- You will begin to lose excess weight without harm to your health.
- After 14 days, you will find that you have not only lost weight, but also looked younger.
— Does not require huge material costs and is easily portable.
— The diet normalizes blood pressure, blood sugar and reduces cholesterol.

Story from pivla:
In 2006, I lost 18 kg in 3 months, I did the following, I ate according to the system: 2 days of protein, one carbohydrate, in other words, the first 2 days we eat only protein foods: kefir, milk, cottage cheese, breast, shrimp, squid, dairy products should be either low-fat or 1 percent, you can eat one piece of bread per day.
Tea - coffee with substitute, unlimited water. The quantity should be around 100 grams, kefir milk - 300 grams per serving, one small breast. There should be 4-5 meals daily. There should not be any carbohydrates such as vegetables and fruits on a given day.
If you eat less, for example, 1 daily, you will lose weight more slowly.
After 2 days of protein, one day of carbohydrates: these are all types of carbohydrates, cereals, vegetables, fruits, juices, low-fat sweets such as marshmallows or marmalade, from time to time it is possible to allow something like chocolate cakes. Naturally, everything is within reasonable limits. On any day, the last meal is no later than 19:00. approximately 3-4 hours before bedtime.

This is how I served 3 months, my weight was 80 kg with a height of 174, and I lost weight to 62. The most important thing on protein days is to have these same proteins, in addition, if you don’t really want to, find out the approximate time and not skip it.

This diet is already a hundred years old, I was on it in my youth, the kilos go off at first, but as soon as you start eating your usual food, the weight comes back with a huge advantage... All diets are short-term. Choose the right nutrition method right away and you will be happy. I recommend the website of the famous metropolitan nutritionist Alexey Vladimirovich Kovalkov, you will find all the answers to your questions, or you can ask the doctor your question yourself, everything there is free of charge. Using his method, I lost 18 kg in three months. Good luck
At the moment I adhere to the following rules: during the day I eat from three to five times (but in very small portions) and after 18-19 hours I don’t eat much, well, a little physical exercise, I recommend it to everyone.

This diet is very good if you sit for a long period. Personally, before my eyes, my employee lost weight from 125 to 88 in half a year. And to be honest, I didn’t stick to it very much and ate huge portions and still lost weight, it became erotic itself. I personally sat for 20 days and lost 5 kg. She is good because she is not hungry at all.

Modification from Katerina_:
But I modified this diet to suit myself and there is a result. Alternation, but different - the first day is protein (I took the menu from my grandmother’s diet), the second day is only fruits, various (not counting bananas and grapes, but everything equals yum), on the third I allow myself something tasty. Now it’s just such a day and I ate 4 pancakes for breakfast, and there will be dumplings for lunch, just strictly until 18.00 and not overeat, but this helps the horror of regaining the weight I’ve already lost. This system suits me because... It’s quite easy to hold out for 2 days, knowing that something tasty is possible soon.
While it works, it goes without saying that I have a large amount of excess weight, as I wrote, but in 3 weeks. about seven kilograms. gone.

Last edited by M@lina; 10/16/2009 at 12:57 pm.

The same thing happens with manipulation of the main components of this diet - carbohydrates and proteins. Someone, for example, consumes the same amount of protein every day, cutting down or increasing only the intake of carbohydrates. In addition, it is not at all necessary to always stick to the same calorie intake: on high-carb days, it is possible to significantly reduce the number of calories by reducing consumption.
This topic can be developed ad infinitum, because each person’s body is unique: for some, two days are enough to load up on carbohydrates at the end of a week of exhaustion, and for others, even three will not be enough.
There is only one conclusion: try to use the data you take to find a scheme that works for YOU. And then, I know for sure, you will become the most ardent adherents of the carbohydrate alternation diet.

Recently, athletes and experienced actors, when in need of losing weight, have increasingly begun to turn to the so-called carbohydrate alternation diet. Why did she take this name?
That's all: the key role in this diet is given to constant manipulation of the number of carbohydrates consumed. Let's say you give yourself two months to lose weight. You divide this period into four-day cycles. The first and second days of this cycle are low-carb, protein consumption is at the level of 3-4 grams per kilogram of weight, while carbohydrate intake is 0.5 grams. The third day is high-carbohydrate, carbohydrate consumption can be 5-6 grams per kilogram of weight, along with this, protein intake can be reduced to 1-1.5 grams. The fourth day is moderate: protein consumption - 2-2.5 grams per kilogram of weight, carbohydrates - 2-3 grams.

How does your body behave during these four days?

During the first two low-carb days, the body completely depletes its glycogen stores. In parallel with this, new fuel, in other words fat, begins to be consumed to cover energy costs. And after the almost complete depletion of glycogen reserves by the end of the second low-carb day, the process of using fat as an energy source reaches its maximum. But it is forbidden to continue such a diet under any circumstances, since the body, which has experienced severe stress due to carbohydrate depletion, can switch to a catastrophic mode of operation and begin to save fats as an anti-stress cushion, and will use substances that are least useful from its point of view, in particular muscle cells, to cover energy costs , i.e. the same muscle mass that gives elasticity to the body and good appearance to the skin.

It is to prevent this from happening that a high-carbohydrate day is provided. On this day, you sharply increase your carbohydrate intake, while maintaining your previous caloric intake. To achieve this, you cut back on your protein intake and reduce your fat intake to zero. Having taken such carbohydrate therapy, the body will certainly become confused; in other words, it will continue to use fats as energy, at one point storing glycogen in the muscles and liver. But it is virtually impossible to replenish glycogen reserves in one day; therefore, carbohydrates are consumed on the 4th day of the cycle, but more moderately. At the end of these four days the cycle repeats.

Along with this, body weight changes as follows: in the first two days of carbohydrate depletion it is possible to lose 0.5-1 kg, and in addition, on the third day, while you eat a large amount of carbohydrates, this process continues. By the evening of the fourth - morning of the fifth day, most of the lost weight will return, but you should not be upset. The fact is that the carbohydrates you ate caused water retention in the body (1 gram of carbohydrates binds 4 grams of water) and the grams gained again are not fat at all. By the morning of the sixth day (the second day of the second microcycle), you will weigh the same as you weighed before the start of carbohydrate loading.

The advantages of this system are obvious. First of all, such a diet allows you to “boost” your metabolism as quickly as possible, and adaptation to any specific calorie content does not occur. In addition, you always maintain high physical tone and have the opportunity to occasionally conduct intense physical training. By the way, about ‘impact’ training. The famous Bill Phillips recommends doing such workouts on days of high carbohydrate consumption. I think this position is incorrect. If, at the end of two days of carbohydrate depletion, you eat a carbohydrate-rich breakfast and go to work out, you are unlikely to experience a noticeable surge of energy due to the fact that glycogen stores in the muscles and liver are replenished quite slowly. It seems that by the evening of a high-carbohydrate day you will still be out of tone. In my opinion, the ideal time to conduct such training is the morning of the fourth day of the microcycle. But after experimenting, you will realize it yourself.

In addition, regularly adding carbohydrates to the diet prevents the body from using muscle as fuel, which is very important, since excessive loss of muscle mass results in a “asleep” metabolism, due to which you completely stop eating and still don’t lose weight .

Another advantage of the carbohydrate alternation diet is that it allows you to maintain greater mental tone. When you go on a diet and realize that you will be deprived of certain foods for two or three months, you are overcome by a nightmare. And it’s a completely different matter when you create your own menu and eat certain foods on certain days. As a result, those who have already strictly dieted know that quite often you are drawn to something forbidden not because you really want it, but because you do not have the opportunity to allow yourself to do it.

Well, the third advantage of this diet is that it works! And it works ‘at 100’! Below is an approximate nutritional plan for all four days of the microcycle. Along with this, I would like to note that the selection of products, caloric content, frequency of meals are purely personal and dictated by such events as gender, age, individual preferences, finally.

And then they offer the following menu:
Basic menu:
1-2 days of the cycle
Meal 1: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 eggs, low-fat cottage cheese.
Meal 2: chicken breast, stewed vegetables or a cup of beans, beef.
Meal 3: salad of non-starchy vegetables with a teaspoon of vegetable oil, 2 pieces of fish.

High carbohydrate day
1 meal: a cup of rolled oats with raisins, whole bread.
Meal 2: a plate of brown or plain rice, 1/2 chicken breast, salad.
Meal 3: a serving of hard flour pasta with low-fat sauce.

A day of moderate carbohydrate intake
1 meal: a cup of rolled oats with raisins, low-fat cottage cheese.
Meal 2: a serving of rice, chicken breast, vegetable salad.
Meal 3: 3 pieces of uncoated bread, vegetable salad with fish.

In conclusion, I would like to state that the four-day cycle of following a carbohydrate alternation diet is not a dogma at all. Many people who are losing weight successfully modify this scheme, for example, for five days in a row, from Monday to Friday, they “sit” without carbohydrates, and then on the weekend they “load up” with carbohydrates, or in the first three days using the so-called carbohydrate “depletion”, and after this, for another two to three days - carbohydrate 'loading'.

Of all the diets, the most real and necessary:
There are 7 days in a week: Mon, Tue, Wednesday - protein days, Thursday, Friday - carbohydrates (I would just exclude cakes for now, there are dried fruits), but Saturday, Sunday are full balanced days.
Morning 1 breakfast - porridge (wheat, barley, corn), herbal tea, compote, nuts.
2 breakfast - herbal tea, compote, toast with cottage cheese, cheese, tongue, boiled beef or a fruit table (pineapple, apple, banana, kiwi - it is possible to do a mix)
Dinner as usual, but without fanaticism, soup, cabbage soup, borscht (low-fat), meat, fish with vegetables. After half an hour, herbal tea and compote.
Afternoon snack similar to the second breakfast, and 2-3 hours before bedtime dinner - kefir, porridge, vegetables, light fish of your choice. Installed.

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In order to stand still, you must run,
and in order to move forward, you need to run even faster!

If your goal is to burn fat while maintaining muscle, then protein-carbohydrate alternation(BUCH) is what you need. If followed correctly protein-carbohydrate diet, you will 100% get a positive effect, and at the same time your psycho-emotional background will not suffer at all (which cannot be said about modern weight loss diets). Dividing the diet into protein and carbohydrate days, you spin up your metabolism very well, forcing the body to burn its own fat as a priority source of energy. And now we will find out exactly how he does this.

The essence of protein-carbohydrate alternation. Its mechanism of action

In fact, there are many options for the BUTCH diet:

— 2 in 2: 2 days of protein and 2 days of carbohydrates

— 3 in 3: 3 days of protein and 3 days of carbohydrates

— 2 in 1: 2 protein days and 1 carbohydrate day

- 3 in 2: 3 days of protein and 2 days of carbohydrates, etc.

All of these variations are effective, but not all are absolutely safe for health. Their main difference is the different degree of severity of compliance. What I mean?

On protein days, when we practically do not eat carbohydrates, our general state of the body and emotional background are slightly worse compared to days when we are allowed to eat carbohydrates. This happens because glycogen reserves are slowly depleted, blood glucose levels are minimal, and we get energy from our own fat reserves. "So what? - you ask, - on the contrary, it’s good! We're finally losing weight." Yes, this is a positive side of protein days, but for an unprepared girl, the first cycles of such a diet, especially if previously her usual diet was very far from correct, will not be easy. Next I will tell you why exactly, and what reasons there are. For now, take my word for it.

So, if you decide to use BUTCH for weight loss, then I recommend you use the alternation system protein and carbohydrate days 2 through 2. This is the safest, most reliable fat burning system tested by many athletes. Butch 2 through 2 is used by almost all professional performing athletes during the drying period, since it is this nutritional system that allows you to painlessly go through the entire stage of tough pre-competition preparation, preserving both health and their mental state.

Protein days

On the first day of the protein cycle, which consists of 2 protein days in a row, we eat mainly only proteins, but always with vegetables. Each meal should contain 30 g of protein (already pure) and a portion of fresh or stewed vegetables. Choose low-starch vegetables, and choose protein sources - lean poultry (chicken breast, turkey), lean beef, fish, seafood, eggs, cottage cheese 0-2% fat. Also, don’t forget about fats, we also consume them on this day - these are fatty fish, flaxseed oil, nuts and seeds (up to 40 g per day).

- you should consume 2-2.5 g of protein per 1 kg of body weight

- carbohydrates - about 0.8-1 g per 1 kg of body weight

- fat 0.5-0.8 g per 1 kg of body weight

Approximate diet for a protein day

1 meal– 2 whole eggs (can be boiled, you can make an omelette), 1 tbsp. flaxseed oil, vegetable salad.

2 meals

3 meals– cottage cheese 0-2% with cucumber and herbs, 30 g nuts

4 meals– chicken breast/turkey fillet with vegetables

5 meal– white or red fish, vegetable salad

6 meals– chicken breast/turkey fillet with vegetables

The second day of the protein cycle looks exactly the same as the first. Nothing new. You can simply eat more fish or other lean meat instead of chicken breast, it’s up to your taste.

Carbohydrate days

Next, two protein days are followed by two carbohydrate days. But they are called “carbohydrate” conditionally, this does not mean that you eat only carbohydrates all day. These days you have an increased consumption of carbohydrates, complex ones at that, but you also consume proteins simply to a lesser extent. The essence of carbohydrate days is that you leave the same calorie intake as you had, but as a percentage, you gain a little more calories from carbohydrates.

If converted to grams, then your BJU should look something like this:

— you should consume 1-1.5 g of protein per 1 kg of body weight

— fats — 0.8-1 g per 1 kg of body weight.

- carbohydrates - about 3-3.5 g per 1 kg of body weight

Approximate diet for a carbohydrate day

1 meal– carbohydrate: oatmeal with nuts (berries)

2 meals– protein: red or white fish with vegetables

3 meals– carbohydrate: buckwheat with vegetable salad, 1 tbsp. linseed oil

4 meals– carbohydrate or carbohydrate-protein: buckwheat with vegetables, chicken breast.

5 meal– protein: chicken breast with grapefruit

6 meals– protein: white fish with vegetables

As you can see, proteins are present in the carbohydrate day and quite often. This suggests that we do not need excessive carbohydrate intake. We increase their amount only in order to replenish our glycogen stores in the muscles and liver for subsequent low-carb days, and also to trick our smart body so that it always maintains metabolism at a sufficiently high level.

So, what happens to our body when we alternate protein and carbohydrate days 2 in 2?

Protein-carbohydrate alternation gives our body the opportunity to use fat as much as possible as the energy it needs in the first two protein days of a 4-day cycle. This happens, as I already said, due to the depletion of glycogen reserves. When our body does not receive the main sources of energy (carbohydrates) for a MODERATELY SAFE amount of time for the body, it begins to burn its own fat to produce this very necessary energy. So, a moderately safe and favorable period for fat burning is a period of 2-3 days. More than 3 days of following a low-carb diet will lead to absolutely the opposite effect: the body will begin to store fat and retain it as much as possible. Therefore, 2 days of low-carbohydrate diet is the safest and optimal option, especially for girls who decided to try the system for the first time BUTCH for weight loss. Their body is not yet prepared for such drastic changes in diet, and therefore it is better not to practice other more stringent options protein-carbohydrate alternation.

What could be dangerous about this? - for sure, you think. Here's what:

On the third day of the protein cycle, the glycogen level is completely depleted, and due to the high consumption of protein products, especially without following the important rules of BCH (see below), the content of toxic substances such as aldehydes and ketones in the blood increases several times. This is due to the fact that human fat absorbs and collects for many years all the harmful and toxic substances that have ever entered our body through the consumption of antibiotics, alcohol, trans-fat-containing products, etc. All these toxic substances, during the oxidation of fats (their place of residence), enter the blood, thereby causing irreparable harm to our body, poisoning it from the inside. And it is on the third day of the protein day that a drop in mood, dizziness, weakness, worsening sleep and even fainting are possible. This has happened more than once even with professional athletes who decided to dry themselves out using a faster and harsher method. The reason for all this is the intoxication of the body with these toxic substances - aldehydes and ketones.

To prevent this from happening, I do not recommend going on a protein diet for more than 2 days in a row. 2 days do absolutely no harm, on the contrary - only benefit, but following high-protein days for more than 2 days can seriously affect your well-being and health.

BUCH rules

Drink plenty! During protein-carbohydrate alternation you need to drink a lot and constantly. This is the main rule of this diet. You need to drink at least 2.5 liters of clean, unboiled water per day. Up to 5 liters of total liquid along with tea.
Each meal, especially protein, is accompanied by a portion of low-starch vegetables (cucumbers, all types, cabbage, zucchini, tomatoes). This is necessary so that food passes normally through the gastrointestinal tract and does not linger in it, causing rotting and fermentation in the intestines.
We eat every 2.5-3 hours.
There should be a minimum of 5 meals. Optimally, 6-7 meals. The latter must necessarily be protein.
On carbohydrate days, give preference to complex carbohydrates (buckwheat, brown rice, pearl barley, rye bread), reduce simple carbohydrates to a minimum (1 apple or grapefruit; or 200 g of berries per day).

If you are still thinking about which one to choose, and in such a way as not to harm your health (those who have thought about their health deserve praise), then my advice to you: choose protein-carbohydrate alternation! This is not a typical diet, it is a nutrition system that is absolutely safe provided you approach your diet correctly. BUTCH accepted as the most effective method of fighting fat without negative consequences for your body. The main thing is to adhere to the basic rules (see above), and also not to use harsh options BUTCH. If you don’t yet know how to plan your diet, then I will be happy to help you with this.

You can familiarize yourself with the rules for ordering an individual diet service.

Always yours, Skripnik Yanelia!