BEACH diet is a nutrition principle that is based on protein-carbon alternation. The essence of the diet is that the amount of carbon food is alternated, which depends on a particular day.
The entire period is divided into four main phases. In the first two days, a person consumes a minimal amount of carbohydrate food, and its deficiency compensates for protein. During the third day you need to eat the maximum amount of carbohydrates, and reduce the amount of foods high in protein to a complete minimum. On the fourth day it is allowed to use approximately the same amount of those and other elements. But during these days, nutritionists recommend making a small increase in the amount of carbohydrate food.
BEACH diet, reviews of which have a positive focus due to the effective maintenance of a figure in shape, has gained wide popularity among bodybuilders and athletes.
Our task is to consider its basic principles and effects on the human body. So, during the first two days of using this diet, the body expends its glycogen reserve almost completely, i.e. fat is practically not used as an energy source. During the third day, when the level of carbohydrate intake is maximum, the body loses its orientation and continues to generate energy by inertia, spending the existing reserves of fat. Meanwhile, the amount of glycogen accumulates in the muscles and liver. BEECH diet in this case leads to the fact that the body is experiencing severe stress and is being rebuilt to a different regime, which leads to weight loss.
As nutritionists note, this diet has no time limit for its use. The fact is that it can be adhered to until you reach the desired result for you.
We want to bring to your attention a certain sample of nutrition for this diet, so that you can see what products you can make up from and how to adhere to this regimen.
BEECH diet: menu of the first and second days (protein days):
Breakfast can consist of 2 eggs, a salad of cucumbers and tomatoes (vegetable oil is best used as a dressing), as well as cottage cheese and green tea.
For lunch, you can eat boiled chicken, beef, stewed vegetables and boiled beans.
Dinner may include 2 pieces of boiled or stewed fish and cucumber salad.
During these days, you need to reduce the use of carbohydrates in food by half, i.e. you need to divide the use of bread, cereals, fruit vegetables in half. Those products that are characterized by a high content of carbohydrates should be completely excluded from the diet. Therefore, meat, fish, eggs and chicken are added to the menu. The energy value of this day is 1200 kcal.
The third day is carbohydrate. Its menu may be like this:
Breakfast - oatmeal with raisins, whole grain bread, green tea.
Dinner - boiled rice, vegetable salad, half boiled chicken breast.
Dinner - pasta with tomato sauce (or boiled rice with vegetables).
BEACH diet on the third day implies the maximum reduction in the amount of protein products. It is most useful to eat fruits, vegetables, cereals, and also bread. Of the protein products allowed to eat a little cottage cheese, two or three slices of cheese and kefir. The energy value of this day should not exceed 1500 kcal.
During the fourth day you can eat the same way as on the third day. It is also allowed to adhere to the usual diet. The energy value of the fourth day is 1200 kcal.
The fact is that the BEECH diet is characterized by many positive properties, including the acceleration of metabolic processes, eliminating addiction to a certain calorie norm, which does not lead to the accumulation of fat in cells. A person is not strictly limited in food, therefore, he maintains good health.