Beach Diet: pros, recipes, a menu of the Week, reviews of nutritionists
The Beach Diet was originally developed for athletes and bodybuilders. The essence of the diet is to burn excess fat while maintaining muscle mass. The Beach Diet is suitable for fitness and strength lovers - for example, during the period when you need to dry out before the competition
what is Beach Diet
The BEACH Diet - or protein-carbohydrate alternation-was originally developed for athletes. The diet was first proposed by the American nutritionist James Hunter. The essence of the diet is the alternation of protein and carbohydrate days.
Such alternation allows you to burn fat, and muscles gain relief. The diet is well suited for sports and physical activity and allows you to "dry out" in a short time.
The principle of the Beech diet is simple:
on protein days, the diet contains a minimum of 1 fat and 1 carbohydrate. As a result, the body begins to process glycogen stores and then breaks down fats to obtain the necessary energy.
On carbohydrate days, glycogen stores are partially restored, so the body is not stressed by a lack of glucose. The diet also includes mixed days, since the diet should include both proteins and complex carbohydrates.
In the Beech diet, muscle mass is maintained during protein days and regular physical activity. The optimal regimen is 3-4 strength exercises per week.
Pros of the Beach Diet
Protein-carbohydrate alternation has several advantages:
- Weight decreases due to the breakdown of fat reserves, and not only due to water loss.
- The body weight decreases gradually, which means that there are fewer risks to quickly regaining the lost kilograms.
- The condition of muscle mass does not worsen.
Cons of the Beach Diet
The Beach Diet is not for everyone. The diet is contraindicated for people suffering from obesity, varicose veins, kidney disease, diabetes, and pregnant and lactating women.
The diet also includes regular exercise in the gym. Otherwise, the body will not be able to cope with excess carbohydrates and will begin to gain weight.
With an insufficient amount of fiber in food, digestive problems can occur in the form of constipation and other disorders of the gastrointestinal tract.
What can you eat on the Beach Diet?
The list of foods allowed on the Beach Diet is quite extensive. In the table below, we have listed the foods that are recommended to be consumed regularly.
- The meat of chicken, turkey, rabbit, lean beef, and veal.
- Fish and seafood red and white fish (perch, pike, hake, tuna, Pink Salmon, Salmon, River perch, salmon, trout). Octopus, shrimp, mussels, squid.
- Bread and pasta are durum wheat pasta. Bran bread, rye.
- Dairy products, eggs, milk, baked milk, curdled milk, yogurt without additives, kefir, low-fat cottage cheese, and hard cheeses. Limited yolk eggs no more than 1 per day.
- Legumes are peas, lentils, beans, and chickpeas.
- Cereals Hercules, buckwheat, brown rice, millet, quinoa, amaranth.
- Vegetables of all kinds of cabbage, sweet peppers, tomatoes, cucumbers, all kinds of onions, all kinds of leafy greens.
- Avocado, citrus fruits, green apples, pears, Cranberries, cranberries, strawberries, cherries, pomegranates, cherry plums, Kiwi.
- Nuts of all kinds.
Drinks are tea
coffee in moderation, homemade competes, and fruit drinks without added sugar, or chicory.
What not to eat on the Beach Diet
The main rule in the Beach Diet: exclude foods with a high content of fats and carbohydrates from the diet.
- Meat and cold cuts are fatty varieties of pork, lamb, duck, and goose. Industrial sausage and smoked products, lard.
- Bread and pastries are bread made from wheat flour. Sweet, rich, puff pastry.
- Dairy whole milk and dairy products with high-fat content.
- Potato vegetables.
- Fruits and berries are pineapples, watermelon, Persimmon, and grapes.
- Ice cream desserts, cakes, pastries, sweets, jam, chocolate, gingerbread, and waffles.
- Drinks sugary carbonated drinks, concentrated juices from sweet fruits, and alcohol.
Menu of the week for the Beach Diet
Keep in mind that the diet is designed only for those who are engaged in fast types of strength training, taking into account maintaining the intensity of loads:
First day: protein
Breakfast: an omelet of 3 eggs and 1 tbsp. L. Steamed milk or microwave. Salad of cucumbers and tomatoes with 1 tsp. Vegetable oil. Sugar-free coffee.
Tofu cheese lunch: boiled chicken fillet with vegetables (broccoli, tomatoes, cauliflower), salt, and spices
As desired.
Day 2. Carbohydrates
Breakfast: oatmeal with water. A glass of tomato juice
Lunch: buckwheat soup with vegetables and herbs. Brown rice. A snack of vegetable salad
: Buckwheat bread with bean pie.
Dinner: baked pumpkin. Quinoa porridge. Tea without sugar
Bean paste recipe:
- Canned white beans - 1 can ؛
- Walnuts - 100 g,
- Garlic - 3 cloves.
- Onion - 1 piece,
- Carrots - 1 piece,
- Lemon juice-optional,
- Vegetable oil-optional,
- Salt, spices - to taste.
Cooking:
- Peel the onions and carrots. Grind and fry until cooked.
- Soak walnuts for a couple of hours before that. Rinse and chop finely.
- Put the cereal in a blender (do not pour out the liquid, it may be useful). Add onions, carrots, garlic, nuts, lemon juice, and vegetable oil. Beat until smooth.
- If the consistency is too thick, you can add the liquid from the beans. Add salt and spices.
On the third day. Mixed
Breakfast: cheesecake with raisins and date syrup. Low-fat cottage cheese. Tea with lemon.
Lunch: wheat porridge with mushrooms and baked vegetable salad.
Afternoon snack: baked apples with raisins and nuts
Dinner: baked turkey fillet and vegetable salad
Fourth day: protein
Breakfast: cottage cheese casserole with pumpkin. Salad with tomatoes and lemon juice. Tea or coffee without sugar. A glass of Sashenka.
Lunch: low-fat fish soup. Kefir-braised chicken fillet in a stew.a vegetable-based appetizer
: Cottage cheese with herbs and cucumber
Dinner: salad with seafood, paprika, and leafy vegetables, seasoned with lemon juice.
The recipe for cottage cheese casserole with pumpkin:
- Cottage cheese - 300 g ؛
- Pumpkin - 400 g ؛
- Butter - 30 g ؛
- Sour cream-2 tbsp. spoons. L.
- Eggs - 2 pieces ؛
- Coconut flour-2 tbsp. L.
- Lemon juice - 2 tsp ؛
- Soda - 1/4 tsp ؛
- Salt - a pinch.
Cooking:
- Peel the pumpkin and grate it on a medium grater.
- Butter and cottage cheese are ground.
- Add soda mixed with lemon juice, coconut flour, egg, pumpkin, and salt to the cottage cheese. To stir well.
- Grease a baking sheet with a little oil and put the curd mixture on it.
- Bake at 200 degrees for about 50 minutes.
Day 5. Carbohydrates
Breakfast: buckwheat porridge with olive oil. A glass of low-fat kefir. Whole grain bread.
Lunch: zucchini cream soup. Durum wheat pasta.
Afternoon snack from tomatoes: pear juice, kiwi, banana
Dinner: risotto with tomatoes and basil. Salad with arugula, beans, bell pepper
Day 6. Mixed
Breakfast: croutons with salmon, avocado, and low-fat cottage cheese. Coffee with milk.
Lunch: pasta casserole, vegetable slices, olives.
Snack: baked pears with cheese and nuts.
Dinner: rabbit stew with vegetables, tomato juice, whole grain bread.
Pasta Casserole recipe:
- Durum pasta-one pack ؛
- Chicken eggs - 2 pieces ؛
- Hard cheese - 150 g ؛
- Dill, parsley, cilantro - 1 bunch ؛
- Pepper and spices-to taste.
Cooking:
- Boil the pasta until half cooked.
- Grate the cheese on a coarse grater, mix with eggs and beat.
- Add the egg mixture, chopped herbs, and spices to the pasta to taste.
- Pasta should be moved to a baking pan. About 30 minutes of cooking time in a preheated oven.
Seventh day: protein
Breakfast: 3 boiled egg whites. Arugula salad with shrimp and mozzarella. Unfermented baked milk in a glass
Lunch: chicken soup puree with spinach and celery. Pastrami turkey fillet. Red cabbage salad with lemon juice and vegetable oil
Afternoon snack: Greek yogurt
Dinner: vegetable stew with veal. Salad with fresh cucumber and squid.
Results
BUCH is not just another diet for weight loss, but a special principle of nutrition. The division of nutrition into protein, carbohydrate, and mixed days was originally developed for athletes and bodybuilders who were preparing for competitions.
The diet can not be followed for a long time, but only for a few days - a maximum of a week to achieve maximum results before the competition. Thanks to the diet, you can lose a couple of kilograms and get more muscle relief.
The essence of the Beach Diet is that during carbohydrate-free days, the body consumes glycogen stores. As soon as its reserves are exhausted, the body begins to burn its own fat. During carbohydrate days, the amount of glycogen is partially restored. If you do not compensate for the lack of glycogen, then muscle cells will begin to burn, which is very harmful.
During the BUCH diet
the body experiences a significant load, as it has to use emergency energy sources - fats and glycogen. As a result, muscle mass remains and fat is burned.
Reviews of nutritionists
Ultrasound diagnostician, nutritionist, nutritionist, and doctor of Preventive Medicine Natalia gushing does not recommend even athletes to follow this diet.
- This is a huge burden on the excretory organs of the body, liver, and kidneys. You need to be completely confident in your health, follow the tests and well-being. The diet should be carried out under the supervision of a doctor, and at the slightest sign of deterioration, you should get out of it. The expert also notes that the BEACH Diet is contraindicated in the presence of chronic diseases.
Is it possible to use the principles of the Beech diet to lose weight in people who do not exercise
- No. This diet is not intended for weight loss, it can harm people who neglect physical activity.
Is it possible for any health complications to occur while following the Beech diet?
- Yes, there may be disorders of the excretory function of the kidneys and problems with digestion.
Is it worth calculating the daily calorie content of meals on the Beach Diet?
- Calorie content cannot be calculated, but your physical activity should be taken into account.
How can I determine how much protein my body requires?
- The norms of the minimum protein intake are 0.8 g per 1 kg of weight if you do not play sports and do not follow a diet. If you lead an active lifestyle, the need for protein will increase to 1.5-2 grams per kilogram of weight.
In case of stress or illness, the need for protein and amino acids increases due to the increased demand for immune functions, wound healing, etc. Under such conditions, amino acids are taken from the blood at a faster rate than usual to meet the need for accelerated protein synthesis.