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What is the BUTCH Diet and How is it Done?

14.12.2023
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What is the BUTCH Diet and How is it Done?
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What is the BUTCH Diet and How is it Done?

BUTCH diet, protein It is a diet program that aims to lose weight by balancing carbohydrate consumption. In this diet, a balance is established between meat and carbohydrates, while also benefiting from healthy food sources.

In this diet, carbohydrates come from healthy sources such as whole grains, vegetables, and fruits, as opposed to sugar and processed flour products. In this way, the energy needed by the body is provided and the weight loss process is also supported.

Foods rich in protein are important for maintaining muscle health. However, it is important to be selective in this diet. Choosing the freshest and leanest protein sources supports the healthy weight loss process.

Benefits of the BUTCH diet

The BUTCH diet is an eating plan that has gained popularity recently. This diet aims to prevent the metabolism from slowing down by alternating protein and carbohydrate days. The equal burning of fat reserves seen in carbohydrate-free diets is also among the advantages of this diet.

The BUTCH diet helps you maintain not only your physical health, but also your mood and mental tone. Diets with strict restrictions can often cause depression. However, thanks to the inclusion of carbohydrate days in the BUTCH diet, the body receives the glucose needed to fuel the brain, which helps you maintain a better mood.

Protein-carbohydrate exchange provides both energy (carbohydrates) and proteins (building materials necessary for muscle structure). This allows you to perform better with physical activity. Regularly consuming protein and carbohydrates alternately increases your energy level and also contributes to the development of your muscles.

The BUTCH diet is also effective in weight control. Consuming carbohydrates in a controlled manner balances your blood sugar levels and keeps you full for longer. This helps you consume fewer calories and makes it easier for you to lose weight.

The BUTCH diet is an ideal option for those who follow a healthy lifestyle. However, like any diet, it is important to be careful when following this diet. Consulting with a nutritionist or dietitian to determine the nutrition plan that best suits your individual needs and goals will help you achieve healthier results.

BUTCH diet monthly program

The 30-day BUTCH diet was discovered by American nutritionist Jason Hunter, a recognized expert on sports and healthy nutrition. The diet plan that follows the rules promises to lose 7 kilos. However, he notes that the effect directly depends on how much fat the person losing weight manages to accumulate. More obese people will be able to have a larger “plumb line.”

At the same time, Jason Hunter developed the BUTCH diet with the expectation that it would be suitable not only for most healthy people, but also for those suffering from diabetes. But in any case, a face-to-face meeting with a dietitian is recommended.

The 30-day BUTCH diet is based on the consumption of lean meat, nutrient-rich vegetables and fruits, fiber-rich carbohydrate foods and, of course, plenty of clean, non-carbonated drinking water.

Diets that limit carbohydrate intake as much as possible cause the body to go into an unhealthy “conservation” mode of essential elements. As a result, the metabolism slows down and the well-started weight loss stops. Often, a person losing weight on a “rejection diet” complains of feeling “lethargic”. The body saves energy, and the brain, fed by glucose, clearly feels its deficiency. If the diet consists mainly of protein-rich foods, in addition to avoiding carbohydrates, this negatively affects the functioning of the excretory systems; may damage the kidneys.

According to Jason Hunter's theory, carbohydrates provide the body with the energy it needs to function in life and exercise. Insulin, whose constant level is maintained when carbohydrates are consumed, stops fat burning. However, when protein is consumed, the production of another pancreatic hormone, glucagon, is activated. These two hormones, acting in antiphase, allow you to get rid of excess fat without muscular dystrophy and poor health associated with a lack of energy and nutrition for the brain.

  • 1. Day : Carb day – powerful metabolism booster
  • 2. Day : Low carb day – focus on protein processing with a carb boost
  • 3. Day : Protein day – protein-only food with small amounts of non-starchy (leafy) vegetables

After the third day, the scheme is repeated from the beginning. Jason Hunter's 30-day BUTCH diet consists of 10 carb, 10 low carb and 10 protein days in total. You should drink 1,5-2 liters of clean water on any given day. You need to eat in small portions 5-7 times a day with three-hour intervals. This allows you to burn an equal amount of calories throughout the day, maintaining the optimal pace of metabolic processes.

Carbohydrate and protein products for the BUTCH diet

No matter how attractive the phrase “carbohydrate days” may seem for lovers of sweets and baked goods, unfortunately, it is better to refuse sweets and cakes during this period. The best choice would be carbohydrate foods with a low and medium glycemic index, which ensures the gradual conversion of starches into sugar and, accordingly, the gradual release of glucose into the blood. Between them:

  1. Grain porridge (it is healthier to soak the grain for a day before cooking so that beneficial substances are released during the fermentation process)
  2. Starchy Vegetables
  3. Wheat Pasta
  4. Whole Grain Crunchy Breads
  5. Fruits

On mixed low-carb days, it is recommended to consume carbohydrate foods (cereals, fruits) in the first third of the day, combine carbohydrates (vegetables are best) with protein in the second third, and switch to protein in the late afternoon. In preparation for tomorrow's "carb load". On protein days you will benefit from:

  • Lean Meat (Chicken breast, turkey)
  • seafood, fish
  • chicken eggs
  • Dairy products (cheeses, especially fresh brine, kefir, cottage cheese)
  • Nuts (pine nuts, almonds)

On protein days, you can add some fresh cucumber, lettuce and fresh herbs to the menu.

All animal products, even lean ones, contain a certain amount of non-removable fat – this is normal, fat is necessary for body cells. Salads, porridge and pasta on the BUTCH diet are moderately seasoned with high-quality vegetable oil (olive, linseed, first cold pressed) to ensure the supply of unsaturated fatty acids. Food should be steamed or grilled without oil; It is also allowed to cook without oil or boiling.

Portion volume and sports activities on the BUTCH diet

Jason Hunter pays particular attention to the importance of a positive attitude and good mood throughout the diet, therefore he recommends a flexible approach to the issue, capturing the needs of the body and focusing on the result achieved.

Since the BUTCH diet includes fractional meals, you can take a 1000-200 ml portion as an example, making sure that the total daily calorie intake is not less than 250 calories. If you eat 5 times a day, the portions will be larger; if you eat 7 times, the portions will be smaller.

There is also the following recommendation for the correct calculation of the amount of protein and carbohydrates in the BUTCH diet per kilogram of the desired weight:

  • Carb days: 3 grams of carbs
  • Low-carb days: 2,5 grams protein + 1,5 grams carbohydrates
  • Protein days: 3-4 grams of protein

Regular physical activity helps you burn fat and strengthen your muscles. However, when starting a diet, you should not overload yourself in the gym, especially if you are noticeably overweight – this will become a dramatic test for a weakened cardiovascular system. Water aerobics or aerobic training (simple walking) remains an excellent option for those who want to keep their weight in order, but have previously been rare guests of the gym.

But if you are ready to combine the BUTCH diet with active training, it makes sense to organize the load so that its maximum intensity occurs on carbohydrate days.

BUTCH diet: four-day cycle

Protein-carbohydrate replacement is especially loved by athletes, because it allows you to get energy for training and burn fat, build muscle. Many professionals who study their body well develop individual BUC diet plans for themselves, which include double days and a special calorie calculation system. The four-day cycle of the BEACH diet is also very popular and differs from Jason Hunter's basic diet by increasing protein intake. It looks like this:

  • Day 1 and 2 : protein (1-3 grams of protein for 4 kg of desired weight)
  • 3. Day : Carbohydrate (1-5 grams for 6 kg of desired weight karbon) + 1 glass of milk in the morning and protein dinner (cottage cheese or egg)
  • 4. Day : mixed (1 grams of protein for 2 kg of desired weight + 1 grams of carbohydrates for 2 kg of desired weight)

The cycle is repeated, but no more than 12 times.

The principle of product selection remains the same; Whole grains and dairy products, as well as fresh vegetables and fruits, lean meat, poultry and fish remain a priority. The oils added are high quality vegetable oils; recommendations for drinking plain water are general diet; 1,5 to 2 liters per day.

“Classic Powell Cycle”: BUTCH diet for 12 weeks

American trainer Heidi Powell, together with her husband Chris, invented her own original method of protein-carbohydrate replacement, aimed primarily at those who lose weight in the gym.

Its validity was confirmed by researchers from University Hospital South Manchester. You can combine exercise with one of two nutrition plans (Mediterranean diet or a diet that significantly reduces carbohydrate intake three times a week), the first lost an average of 2,5 kg per month, and the second - 4,5 kg each.

The “Classic Powell Cycle” is a BUTCH diet planned for one week. Its peculiarity is that both proteins and carbohydrates are present in the menu every day, but in special proportions (about 30/70) and with strict consideration of the total calorie content of the daily menu. The diet is preceded by a strong “loading day”, during which you need to “eat” 2500 kcal. This starts the metabolism, which then works according to the following regime:

  • Day 1 – 1200 kcal, low carb, high protein
  • Day 2 – 1500 kcal, high carb, low protein
  • Day 3 – 1200 kcal, low carb, high protein
  • Day 4 – 1500 kcal, high carb, low protein
  • Day 5 – 1200 kcal, low carb, high protein
  • Day 6 – 1500 kcal, high carb, low protein
  • Day 7 – Cheat day, 2000 kcal from any source