Diet Butch - a system of protein-carbohydrate alternation, which does not imply any special restrictions on the amount of food. During this diet, you are deceiving your body by forcing it to burn fat reserves. The main role here is assigned to the constant manipulation of the amount of carbohydrates consumed. Diet Butch is especially popular among athletes. The truth is to remember that those who want to lose weight still have to control the amount of food.
Diet "Butch": the basic principles
This diet provides for a cycle, each for 4 days. 1st and 2nd day - low carb. The menu should be built according to the scheme: 3-4 g of protein and 0.5 g of protein per 1 kg of body weight. The 3rd day is high carbohydrate: for 1 kg of the body there are 5-6 g of carbohydrates and 1.5 g of protein. The fourth day is moderate: 2.5 g of protein and 3 g of carbohydrates per kg of weight.
As for fats, the optimal amount is not less than 30 grams per day. With this amount, the body will feel comfortable. If the amount of fat is less, there may be problems with nails, hair and skin. Fats are recommended to choose vegetable (unsaturated). They are found in butter, nuts, seeds, cocoa and olives.
If you wish, you can arrange for yourself 4 or even 5 protein days, but not more, otherwise the body will start using not muscles as a fuel for fuel.
During the diet is not recommended to overeat. The optimal number of calories - 1200 per day. The caloric content of protein and carbohydrate days should be the same.
Butch diet should not be followed for too long. If you decide to make it a system of your food, the first time is better to take breaks between cycles.
Do not forget about exercise and weight training. This diet is successfully used by athletes for drying muscles, helping to reduce fat mass.
- Breakfast: cereal with nuts and dried fruit, toast made from whole-grain bread.
- Lunch: buckwheat or barley porridge, vegetable salad and chicken breast.
- Tea time: fruits and berries. Try to avoid persimmons, bananas and grapes, because they have a lot of sugar.
- Dinner: pasta from hard pasta with tomato sauce. In addition to pasta, you can eat risotto or brown rice with stews.
- Breakfast: cheesecakes with wholemeal flour with dried fruits, crispbread with cheese.
- Lunch: rice with vegetables and turkey meat.
- Snack: granular cottage cheese with herbs and kefir, 2 apples.
- Dinner: chicken, cottage cheese and onion casserole. In addition, you can make an omelet with tomatoes and cheese, eat a couple of pieces of rye bread.
During the diet, do not forget to drink the optimal amount of fluid: clean water and herbal teas.
You can somehow diversify your menu, the main thing is not to forget about the basic rules of nutrition.
- Low-fat cottage cheese - 200 g
- Gelatin - 15 g
- Water - 1 tbsp.
- Cocoa - 1 tbsp.
- Sweetener - to taste
- Pour gelatin 1 tbsp. water and leave for half an hour. When the gelatin swells, pour it into a saucepan with a thick bottom and put on a slow fire. See that the mass does not start to boil.
- Add cocoa gelatin and sweetener. Cool the resulting mixture. In a separate bowl, beat the cottage cheese well, add it to the gelatinous mass.
- Pour the mixture into molds or into a deep plate. Put the jelly in the fridge overnight.
- Chicken Breast - 700 g
- Cottage cheese - 300 g
- Garlic - 3 cloves
- Salt and spices - to taste
- Bone the chicken, cut into small pieces and grind in a blender. Peel the garlic, pass it through the press.
- Add cottage cheese, spices, salt and garlic to chicken. Beat everything until smooth. Put the finished mixture into the roasting sleeve, forming a sausage.
- Place the dish in an oven preheated to 180 degrees for 30-40 minutes.
- Chicken Breast - 300 g
- Egg whites - 5 pcs.
- Salt and pepper to taste
- Greens to taste
- Cut the breast into small pieces, put in a saucepan with water, bring to a boil and drain. Chicken can be cooked about 3 times, so it will become soft. Strain the ready broth.
- Beat egg whites with a fork, add to the broth. Chop the greens and add to the broth. Salt, pepper and boil for about 5-7 minutes.
- Oatmeal - 50 g
- Whole grain flour - 40 g
- Eggs - 1 pc.
- Cottage cheese - 20 g
- Olive oil - 1 tsp.
- Cinnamon - to taste
- Mix all ingredients except wholemeal flour. Add as much kefir to make a light dough.
- Sprinkle the whole wheat flour on the chopping board, roll out the pancake from the dough. Add cinnamon to the curd (if desired, you can use some more spices). Put cottage cheese in a pancake dough, wrap.
- Cover the baking sheet with parchment, lay out the juicers, put in the oven preheated to 180 degrees for 20 minutes.
- Oatmeal - 100 g
- Kefir - 60 g
- Slaked Soda - ½ tsp.
- Bananas - 1 pc.
- Eggs - 1 pc.
- Cinnamon - to taste
- Cocoa - to taste
- Honey - 2 tsp.
- Orange zest - 1 tsp.
- Mix all the ingredients (except cocoa, cinnamon, banana and orange peel) in a deep bowl, knead. Divide the resulting dough into 2 equal parts. Peel and dice the banana. In the first part of the dough, add cinnamon, cocoa and banana cubes. In the 2nd - orange zest.
- Lay out the 1st and 2nd part of the dough alternately in the silicone mold. Put the form in an oven preheated to 180 degrees for 20-30 minutes. If desired, you can decorate the cupcake with dried fruit or coconut chips.
Diet "Butch": reviews and results
- Christina: The diet helped me not only to lose weight, but also to bring the body into shape. For the first 3 days I lost 3 kg (this despite the fact that I went to the gym). Dieting is simple enough, the main thing is self-discipline. The good news is that after leaving the diet, the weight did not return. In general, I lost 6 kg.
- Elena: Effective diet, but before it is followed, it is better to consult a doctor for advice and find out all the contraindications. In total, I lost 15 kg, especially without straining, besides, the muscles became more prominent. During the diet, which is not unimportant, I did not feel hunger, tension, exhaustion and overwork. I even on the contrary added strength.
- Catherine: For as long as I can remember, I sit on diets all the time. After the birth I recovered strongly and began to look for the best option for myself. I stopped at this one, but for a long time I was morally preparing for it. During the diet she was actively involved in sports and often alternated protein and carbohydrate days. In the end, I lost 20 kg. I was delighted. I have never met a better diet in my whole life!
The results of the diet depend on how long you can withstand it. In the first three-day cycle takes about 2 - 3 kg. Then, during each subsequent day, the weight is reduced by 700 - 1000 g, which suggests a gradual reduction in weight.
Diet Butch - is a popular way to lose weight, not only among athletes who need to gain muscle mass, but also among ordinary people. Thanks to competent alternation of protein and carbohydrate days, you will lose weight quickly and easily. The main thing is to comply with the diet and pre-consult with experts, because method Butch has a number of contraindications.