BCM diet
What is the BCM Diet?
BCM stands for "Body Cell Mass", ie the body cell mass, which consists of energy-consuming cells, such as muscles and organs. The idea of the BCM diet program, which has been in existence for 25 years, is that the body's cell mass is protected and body fat is broken down instead. The meals consist of shake shakes and ready-made soups from BCM. The first two days of the diet are used to switch to the shakes and soups that form the basis of the program. In the diet program, the weight loss phase consists only of two BCM products and a meal of fresh, self-prepared mixed food.
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Course of the diet
The BCM diet consists of three main meals a day with no snacks in between. The basis are the BCM diet products, which consist of shakes, soups and bars in different flavors. A low-calorie, protein-rich diet is supposed to boost the metabolism and get the fat burning going. The BCM diet program is based on three principles.
- First, the negative energy balance: this means that you eat fewer calories per day than the body actually consumes.
- Second, the supply of nutrients: the products of the BCM diet are supposed to supply the body with sufficient nutrients and at the same time maintain muscle mass. Every single BCM meal has 220 calories and one of the main meals is prepared by yourself during the weight loss phase in the form of fresh mixed food.
- Third, lowering insulin levels: The aim is to keep insulin levels low by eating only three meals a day and having a break of four to six hours between meals. These breaks lower insulin levels and promote fat burning, which means that snacks and snacks are taboo on the BCM diet.
The aim of the diet is a long-term change in diet. According to the BCM diet plan, the first two days are used to switch from the usual diet to the BCM starter diet. Five products can be consumed three to four hours apart. The weight loss phase begins on day three of the diet and consists of two BCM products and a mixed-food meal. There should be a break of four to six hours between meals. After reaching the desired weight, two meals a day should be replaced by healthy mixed food and a BCM basic food product should be consumed. Here, too, there is a four to six hour break between meals in order to start burning fat.
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Side effect of diet
The BCM diet only provides three main meals and prohibits snacks between meals. This can lead to food cravings, especially at the beginning of the diet, making it difficult to persevere. According to experience reports, the saturation of the products is described with varying degrees of success, which makes it much more difficult to implement the diet in everyday work. Constant feeling of hunger can lead to lack of concentration and hinder work at work.
It is not uncommon for the diet to be broken off because the hunger attacks make it impossible to keep going. In addition, BCM's diet products have a high protein content and can cause bloating (see also: Flatulence). If many shakes are mixed with milk and drunk, diarrhea can occasionally occur in sensitive stomachs. If necessary, you can avoid this by trying water, soy milk or almond milk instead of cow's milk.
Criticism of the diet
The BCM diet is very radical and can be difficult to maintain for many people. It is not uncommon for a protein shake to take a few days to have a halfway filling effect. That is why many people suffer from food cravings and lack of concentration in the first few days, which is why the diet does not fit into every professional life. In addition, BCM's diet products are very expensive.
On the other hand, however, the company offers starter packages. The advantage of this is that you have ready-made main meals at home that can be prepared very quickly. The BCM products offer a wide variety of different flavors, so that almost everyone will find something delicious among the diet products for themselves. The advantage of self-prepared meals in the weight loss phase is that you can eat your fill of vegetables and valuable foods.
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What are the risks / dangers of this diet?
The risk of breaking off the BCM diet prematurely is high, as no snacks are allowed and soups and shakes do not satisfy everyone equally successfully. Food cravings and difficulty concentrating are common consequences. In addition, the risk of suffering a yo-yo effect with this diet is high if the phases of the program are not implemented according to plan and, for example, live very low in calories for five days and fall into old patterns on the sixth day. Therefore, if you choose this diet, plan a slow transition to a permanently healthy and balanced diet.
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Where can I find good recipes for the BCM diet?
The BCM diet prepares most meals in the form of shakes, soups and bars. You have to create one main meal yourself in the weight-loss phase and two dishes in the long-term holding phase. Accordingly, few recipes are required and little effort is required to prepare the food during the BCM diet. Nevertheless, there are a variety of ways to make the dishes you create yourself delicious and varied. BCM makes various recipes available free of charge on its website, examples of which are lamb curry with vegetables, china pan, pasta with vegetables and shrimp or a chicken curry salad. In addition, there is also a corresponding book on the BCM diet, which contains numerous recipes, among which everyone should find something suitable. Depending on whether you prefer to browse the Internet or have paper in front of you, the manufacturer can cook up suitable recipes.
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How much can / should I lose weight with this form of diet?
It is said that the BCM diet can lose between one and three pounds in a week. The weight loss depends on the respective initial situation, on the calorie content of the self-made meal and on additional physical activity. In the first few days you often lose a few kilos very quickly, although this weight consists largely of washed out water.
How can I avoid the yo-yo effect with this diet?
The BCM diet program provides that after the start and weight loss phase, a long-term posture phase is carried out in order to maintain the weight and not suffer a yo-yo effect. If you break off the diet after a few days and eat according to old patterns, the risk of a yo-yo effect is particularly high. Therefore, one should stick to the BCM diet plan and carry out the posture phase in order to maintain the desired weight in the long term. Exercising regularly will help you maintain your new weight.
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Medical evaluation of the diet by
A major benefit of the BCM Diet is that the program is aimed at long-term diet changes. It is therefore often recommended to obese people so that they can use the structure to keep the hard-won target weight in the long term. According to Stiftung Warentest, the diet concept is recommended for overweight people, as a lot of weight is quickly lost, especially at the beginning, which increases motivation. The phase program with the long-term posture phase also effectively reduces the risk of a yo-yo effect.
Another advantage is that BCM products contain numerous vitamins and nutrients. Deficiency symptoms are therefore extremely unlikely. The quality of the meals you prepare yourself determines whether a balanced diet is guaranteed.
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A major disadvantage of the diet is that if you do it for longer, it becomes very expensive. Strictly defining three main meals a day without any snacks or snacks is not easy for everyone and can cause cravings. This makes it difficult to implement the diet in everyday work or at university and can lead to lack of concentration.
Overall, the BCM diet is promising if it is implemented in a disciplined manner and is particularly suitable for overweight people to work on being overweight in the long term and to achieve a healthy, balanced change in diet.
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What alternative diets are there to the BCM diet?
If you want to lose a lot of weight quickly, mono diets are often used, such as the fruit diet, vegetable diet or cabbage soup diet. These diets lead to rapid pronounced weight loss, but mostly have a yo-yo effect as a result. In addition to the BCM diet, the significantly cheaper low-carb diet is suitable for long-term diet success. This can be done according to the Atkins program, the Logi method or in the form of the Glyx diet. These diets have a low-carbohydrate and high-protein diet in common and thus stimulate the metabolism and fat burning. With these nutritional programs, the diet can be changed in the long term so that the desired weight can be maintained and the yo-yo effect is prevented. Regular exercise also helps to maintain the weight and get the body in shape.
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What are the costs of a BCM diet?
In general, the costs of the BCM diet are significantly higher than most other diet programs, as the manufacturer BCM is specified here. There is the possibility, for example, to buy an all inclusive starter package for up to six weeks, which costs around € 180.00 online. There is also a cheaper quick starter package for around € 140 that is suitable for 26 days. It should not be neglected that not everyone likes the products in the combination packages. If you know which products you like, you can buy them individually. This applies to the shakes, muesli bars and soups, which are all available in different flavors. These products are also ideal for the holding phase, in order to incorporate the soups or shakes that you particularly enjoy into everyday life.
Added to this are the costs of the main meals that you prepare yourself. The cost of fresh fruit, vegetables and fish is more expensive than ready-made meals, but there is no doubt that these products are significantly healthier for our bodies. You pay high sums for the BCM preparations in one fell swoop, but you have a supply for several weeks. The cookbook with numerous recipes costs € 9.90.
