After many fast diets, when changing to a regular menu, the result is lost.The weight returns, often with additional kilograms.Another thing is a protein diet.With him, he can lose weight in a short time and maintain the result for a long time.
What is a protein diet?
A protein diet for weight loss implies the use of light protein products.Fat and carbohydrates are reduced to a minimum amount.Proteins require great expenses for digestion, which helps reduce weight.In addition, carbohydrate restriction causes the body to extract energy from its own fat reserves.
Protein food thinning can occur very quickly.People completely lose up to 5 kg per week.If you think competently, then the results are easy to save.
What are the advantages of protein diets?
- The weight goes quickly, while the muscle mass remains;
- A person does not torment the feeling of hunger;
- great selection of products;
- In a protein diet, you can make a menu independently for a week, a month, several days.
They are the protein energy systems used by athletes and physical conditioning models for drying.They allow in a short time to reduce the thickness of the fat layer, highlight the relief of the muscles, add the attractive figure.
By the way, the famous said "Press is made in the kitchen" appeared only in the ranks of bodybuilders and physical conditioning models, which regularly adhere to protein nutrition.
Types of protein diets
It is a mistake to believe that a protein diet is some system.There are several well -known methods that are based on proteins.
MAIN TYPES:
- "Ducan" diet.The World Fame Fame System.The essence in the four developed steps that differ in severity and a set of allowed products.Each period is calculated individually.
- Alternation of squirrel-carbohydrates, or simply a buch.The essence is in the alternation of the days of protein and protein carbohydrates.Alternance can continue for a long time.
- Classic "Protein" diet.The menu is based on allowed products, but light vegetables are also present in the diet.The duration is 2-4 weeks.
- Express diet.The shortest last system only 3-5 days, but also the most harmful way to lose weight.There are only protein products in the diet.
- Squirrel and fat diet.In this system you can even use butter, sausages, there is a bird with skin and lose weight.Nor can a very useful aspect cause the gastrointestinal tract and other health problems.
Most of the time, a protein diet is chosen with vegetables to lose weight, a classic version.This system is less harmful to health, while the weight disappears, the fiber of the plant prevents constipation, helps the digestive system to function at a normal pace.Secondly in popularity, an alternation of coal proteins that was approved by nutritionists is actively used throughout the world.
Basic rules
Even following the detailed protein nutrition menu to lose weight, you can make an error.The diet is unbalanced, so from the first day you must take vitamins and adhere to the rules.
Main points:
- Protein foods are abundant, so they do not make portions of more than 300 g of weight or 300 ml volume.This will facilitate stomach work.
- It is important to drink at least two liters of water (preferably three) per day.Protein decomposition products should be removed from the body.
- All carbohydrate foods (cereals, sugar, sweet fruits) are completely excluded from the diet.Honey in the protein diet also falls under the ban.They cannot even be in the morning, during a cold, such as cough syrups, throat speakers.
- It cannot eat only proteins, excluding plant products from the diet.Such strict systems are kidney blow.
- Health first.With any unpleasant symptom, disorders at the work of internal organs, discomfort must abandon the diet.
The daily protein rate for weight loss is usually 0.8-1 g per 1 kg of weight, but this is taking into account physical activity.In a weight loss protein system, you can use up to 1.8-2 g of protein by 1 kg of weight.That is, a person with a 70 kg body weight needs up to 140 g per day.You can mark this amount only with a well compiled diet.
List of prohibited products
A protein diet for home loss only gives good results with 100% of compliance with the rules.The main point is to strictly follow the diet, to avoid prohibited products.A small sweet or a piece of cake will cross all efforts, violate the system.
What products cannot be in protein diets:
- all sweets (sugar, confectionery, pill, marshmallows, etc.);
- juices, lemonade and other industrial drinks;
- bread, other products with flour;
- fat meat, smoked meats, semi -ends, sausages;
- canned and smoked fish;
- fruits, dried fruits, honey, nuts;
- mayonnaise, ketchup and other industrial production sauces;
- beets, potatoes, corn and other vegetables with starch;
- Flour, all kinds of cereals, fast cereals, bread.
Sometimes, a protein diet does not prohibit the use of sausage, ham, certain fat content (they can be Ducan), but it is still better to reject it.In addition to the meat, there are many dyes in them, there are starch, skins, tendons and other waste.A piece of chicken will bring much more benefits, it will saturate faster and more profitable for the wallet.
List of allowed products
The losing weight menu in a protein diet is based on a list of products that are allowed to be used.These are mainly low fat proteins.
What can be eaten in a protein diet:
- Chicken, turkey, skin without skin;
- Low fat, including lean pork;
- Fish of any kind, you can fatty varieties (salmon, mackerel);
- seafood;
- eggs;
- fungus;
- dairy products of up to 2% fat, cheese (no more than 40 g per day);
- Switch -free vegetables (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onion);
- Greens of any kind (acedera, rugol, celery, dill, etc.);
- Bean, beans, peas (not canned).
You can also use jelly, sugar substitutes (0 calories), cinnamon, several natural spices.All protein diet products can be thermally processed, but it is recommended to eat raw vegetables.Therefore, they retain more fiber necessary to lose weight.
By the way, there is also a fault diet, a diet for a week is built from cereals, fruits, berries, vegetables.In this way, it can also lose weight, but it is not very popular.
Menu of a classic protein diet to lose weight (for each day)
Since protein diet allows you to use a lot of several products, it is a very bright and abundant diet.In the given menu for the week of a protein diet to lose weight, the size of the portions is not indicated, only five meals are given.But there may be much more.If hunger appears at night, it is not forbidden to eat a piece of chicken, a portion of cottage cheese, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | OMLET steam with tomato | Syrniki | Yajchik with chicken | Mass of curd with yogurt and grated carrots | UJeta with onions | Carrot salad with lemon | Eggs with champignans |
| Snack (from 10 a.m. to 11 am) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Castel with sour cream | Tea, 2 cheese slices |
| Dinner
(From 12 to 13 hours) |
"Gaspacho" soup, chicken chop | Ears made of white fish with carrots and onions | Kispy chicken with zucchini | Pumpkin puree soup, piece of meat | Flint of meat, cabbage salad | Protein tortilla with vegetables | "Gaspacho" soup, a piece of meat |
| Snack
(15-16 hours) |
Jogurt Cocktail, Vanillin and Sugar replaces | Shakes made of vegetation and cucumbers | Vegetable salad, cheese portion | Tomato a basil | Peas puree | Kabachkaya caviar, green | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Res steak, yogurt sauce, cucumber salad | Pepper stuffed with meat, vegetables | Meat stew, tomato sauce | Baked fish with lemon, any vegetables | Cabbage stew with meat | Tomato salad, cucumbers, eggs and chicken | Fish chops, cabbage salad |
On the menu table during a week of a classic protein diet to lose weight at home.Sometimes, apples (2-4 PC per week) are added to that diet, but only green varieties (Grenny, Sererenko).Unlike other varieties and fruits, they have little sugar, which prevents weight loss.
How to cook food for a protein diet?
In the given protein diet menu to lose weight, the names of the dishes are indicated that it is important to prepare correctly.The digestive system with such a set Bju experiences a high load that must be reduced.Therefore, you often should not fry food, although without oil.
How to cook food in the "protein" diet:
- Cook in water, steamed;
- Cook over low heat in your juice or with the addition of liquid;
- grill;
- Bake openly, in the sleeve, paper.
Often, women request a menu for a week with recipes at the same time, in fact, a protein diet to lose weight allows you to cook food conveniently, but within the framework of the general rules.If a person like an omelette can use it at least every day, but steam, cook in a bag, less frequently fry in a dry pan.It also comes with meat, fish.Not all people like the taste of boiled dishes, prefer to bake, extinguish.But someone does not want to waste time in the kitchen, it is easier for them to throw food into the water, boil.
Protein diet recipes
Any protein diet (and not only) will cause positive emotions and is easy to transfer if the menu is built from interesting and delicious dishes.Here there are somewhat simple, but very successful recipes on the table.To cook meat, poultry, eggs can be possible for any lover, but what is better to serve them?
Ketchup
You can supply any meat, the chop instead of an purchased tomato sauce, add to the soup, use the stew, bake, replace any dish allowed by diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 garlic slices;
- salt, pepper;
- 1 teaspoon.vinegar.
Preparation:
- Chop onions and garlic, pour into a pan, enter 1-2 tablespoons of water, placed until they are transparent.
- Remove the skin from tomatoes, cut, send to the onion.Pass together until the Evapore juice.
- Molle vegetables, replace on the stove, season with spices, boil.In the end, enter a small table vinegar.
If you plan to use the sauce at the same time, then vinegar is not needed.You can also replace it with a pinch of citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any protein diet will be boring, since it approaches chicken, meat, fish, vegetables.It can be used as a dressing for any salad.In the heart of the white yogurt, you can take a dense rowing, Varenz.
Ingredients:
- 150 g of yogurt;
- 1 teaspoon.lemon juice;
- 1 pinch of pepper;
- 4-5 strips of dill;
- 1 garlic portion.
Preparation:
- Keep the garlic and the wasll washed, add to the yogurt.
- Salt, pepper, add lemon juice to the flavor.Sometimes, instead, they use fruit vinegar, which can also be done.
- Stir and go!If you want to add brightness, you can introduce some turmeric or paprika.
Important!This sauce is stored only in the refrigerator and no more than a day, it is advisable to use a container (can) with a dense lid.
"Gaspacho" soup of tomatoes
This soup is present in the menu for a week for Women by Watch, the recipe is suitable for a protein diet to lose weight.The dish will help when you want to eat something light, liquid, but allowed by the system.Recipe with fresh tomatoes.It is not recommended to replace the juice in which there is no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 Red onion;
- 1 garlic fabric;
- 1 Basilica branch;
- 3 strips of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip the tomatoes in boiling water, check it out and clean in a minute.Liberate the door, fight and clean the pepper.Cut everything into pieces.
- Mole these vegetables with a blender.Pepper and salt the resulting mass, and the lemon juice is added according to the rules.But it is better to focus on the taste of tomatoes.If the acids are enough, then the juice is excluded.
- Finely chop the cucumber.If the seeds are large or the skin is thick, remove all excess.Add the cucumber to cold soup.
- In the end, season with chopped dill and basil.
Since this soup is designed for a diet, you can add protein products: boiled eggs, poultry, fish, any meat.All this will fit perfectly.
Shakes made of vegetation and cucumbers
Another recipe for a menu protein diet for a week to lose weight.Here is the basic principle of preparing a shake.If you wish, you can take tomatoes, carrots, any other vegetables instead of a cucumber.Even raw zucchinate, cabbage and pumpkin can be used if you like flavor.
Ingredients:
- 3 cucumbers;
- 0.5 yogurt cups (rowing);
- 0.5 Munch of Elldo;
- salt, pepper;
- Garlic at will.
Preparation:
- Cut the cucumbers.For a shake, you can even use large, large and yellowish specimens.Clean if necessary.
- Cut the washed vegetables, fight the garlic slices (it can be excluded).
- Muela all vegetables until you get the gamilla.
- Add yogurt.Sometimes, a different sour milk product or ordinary water is used, vegetable juice is used.Salt, pepper.
- Beat the vegetables again, pour immediately into a glass.Use for 30-40 minutes, you can't store the drink.
By the way, the menu has a tomato shake, prepares exactly in the same way.It is important to use ripe tomatoes, be sure to eliminate the stem that gives you bitterness.
How to leave the diet?
So that all efforts are not in vain, the new weight is preserved, it is important to get out of losing weight.It is not necessary to support myself immediately on a common (family) table.Production is based on the same protein diet for weight loss, a menu is used for a week with recipes previously presented.But it is important to gradually introduce new products.
What to add to the diet:
- In the menu of the first 3-5 days, enter 30 g of cereals for breakfast.It is advisable to choose Sarraceno, oatmeal, pearl barley, millet.From rice, to refrain.
- Then, add a variety of fruits to the Crup, but no more than 200 g per day.You can also berries.Bananas, sweet grapes, dry fruits are limited, it is better to exclude, such as sugar, by Sdoba.
- After another 3-5 days, the rye bread is introduced into the menu.You can replace it with cookies, bread, bran.
The longer the protein diet lasted, the longer production is needed.The weight may fall during it.
At the exit it is recommended to go to sports, it is time to tighten the skin, increase muscle mass, add attractiveness to the contours of the figure.
Contraindications
This system is only for young and healthy people.Protein diet is contraindicated during pregnancy, breastfeeding, is not suitable for older people.It is not suitable for children and adolescents, it can cause serious changes in the body.
The main contraindications:
- drop;
- kidney and liver diseases;
- any problem with the gastrointestinal tract;
- increased blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of losing weight to people who suffer from bulia is not adequate, have mental disorders and suffer insomnia.In any case, before choosing a weight loss method, you should consult a doctor.