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BUCH diet: essence, variations, and efficiency
Author: Tkachenko Sergey - Master of sport in bodybuilding. All articles by the author ➤
In a diet, the most important thing is not to eat excessively and to monitor calories. However, there is a diet where you can eat almost without restrictions and still lose weight. It sounds like a fairy tale, but it is possible. It is certainly not as appealing, and at first glance, it may all seem easy, but it is not. However, this BUCH diet is currently one of the best diets and, by the way, one of the most gentle for the body. What is the BUCH DietThe BUCH (protein-carbohydrate alternation) diet is a dietary system that is based on consuming a large amount of protein with reduced carbohydrate content or complete exclusion of carbohydrates. The ratio of fats to carbohydrates and proteins to carbohydrates (if carbohydrates are included in the diet) should be 4/1 on any day of the diet. Moreover, all carbohydrates should be consumed only in the first half of the day. Example of macronutrients for 2000 kcal:
It is also referred to as a keto diet since, during the BUCH diet, the level of ketone bodies rises, which activates the fat-burning process and utilizes fat as the main source of energy. This diet is beneficial because it activates the process of lipolysis during carbohydrate starvation. In this case, the body, instead of using glucose as energy, begins to actively burn fats in the absence of glucose. Meanwhile, muscle tissue is nearly untouched. This is because the diet provides enough protein, so the need for amino acids is virtually nonexistent. To achieve maximum effect, it is advisable to limit or completely exclude high-carbohydrate foods and consume protein- and fat-rich products such as cheese, cottage cheese, chicken, and others. 2 Variants of the BUCH DietTYPE 1: Carbohydrate-free diet. This is when you completely exclude carbohydrates from your diet and consume only proteins and fats. In this mode, weight can be lost quickly, but staying on such a diet is quite challenging, and not everyone can endure such a trial. Here, special supplements are essential, namely: protein shakes (to add some flavor to the diet) and special low-carb sweets (Mr. Djemius, etc.). The advantage of this option is that you can lose fat as quickly as possible without affecting muscle tissue. Additionally, appetite significantly decreases on this diet, and overall body efficiency is hardly reduced. This type of diet is not suitable for people with liver and kidney issues. It is also quite expensive in terms of finances, as it requires consuming a large quantity of animal products. In this option, you can have cheat meals, but they should not be conducted more frequently than once a week. On this day, you can eat carbohydrates from any sources and have carbohydrates all day long. TYPE 2: Low-Carbohydrate Diet. This diet is milder compared to the complete elimination of carbohydrates. It allows the consumption of vegetables and fruits. You can even add grains in small amounts. Carbohydrates should only be consumed in the first half of the day. Generally, the carbohydrate intake on this diet does not exceed 100-150 grams per day for men weighing up to 90 kg and 60-100 grams for women weighing up to 80 kg. Even a small amount can make life easier and simplify the diet for many. On a low-carbohydrate diet, you can stay on it without restrictions. The main thing is to consume fatty foods and not to switch your diet to a lean mode, as lack of fats is a major issue for the body on a diet and leads to a range of problems: hormonal disruptions, weakening of connective tissue, deteriorating skin and hair condition, increased risk of injury, impaired digestion, and overall exhaustion of the body. Products You Can UseThe priority foods in this diet are animal products, namely:
The presence of fatty products should not scare you; the key aspect of BUCH is its keto component, meaning products that do not contain carbohydrates. It is precisely due to sugars, whether simple or complex, that fat tissue increases. Glycogen easily converts to fat, unlike fatty and protein-rich food, which practically lacks this ability unless overeating occurs. Next, we have secondary products that can be eaten:
I recommend including vegetables in your diet more often than, for example, nuts. They are lower in calories and high in fiber, which is beneficial for digestion. You can eat any nuts, but do not overeat them. They are calorie-dense, and a daily intake of up to 100 grams of nuts will be quite sufficient for an average person. Also, remember that overeating is not allowed; I recommend a caloric intake of about 2000 to 2500 calories per day at most for a person weighing 80-90 kg. How to Maintain Shape After Achieving ResultsIf you have achieved your desired outcome and wish to take a break from the diet, the exit is quite simple. Start eating your favorite foods at the appropriate time for you. The main thing is not to exceed your caloric limit. If you decide to continue the diet, to avoid feeling deprived, I recommend having cheat meals 1-2 times a week, or enjoy tasty treats once a day, keeping it to around 10-20% of your total daily caloric intake. Everything is quite straightforward. Personally, I have long switched to intuitive eating, and my internal clock is already set: knowing what and when to eat. You don't need to obsess too much over a strict eating schedule. Sometimes, skipping one or two meals can be better during weight loss; it's really not as critical as many believe. On the diet, specialized supplements will also be beneficial. You might consider getting a tasty protein shake. There are also special foods with 0% caloric content, sugar-free, and completely devoid of carbohydrates, yet possessing the taste properties of delicious jams or caramels, which come in handy when you crave something sweet. Products like these exist, for instance, from the company "Walden Farms", and I think you'll find them useful. You can order a training or nutrition program from me, the author of this article.
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