After many quick diets, when moving to a regular menu, the result is lost.The weight returns, usually with additional kilograms.Another thing is a protein diet.With it, you can easily lose weight in a short time and keep the result for a long time.
What is a protein diet?
A weight loss protein diet involves the use of light protein products.Fat and carbohydrates are reduced to a minimum amount.Proteins require large expenses for digestion, which helps reduce weight.In addition, carbohydrate restriction causes the body to draw energy from its own fat reserves.
The weight loss of protein foods can occur very quickly.Complete people lose up to 5 kg per week.If you think the output competently, the results will be easy to save.
What are the advantages of protein diets:
- The weight comes out quickly while 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 protein energy systems used by athletes and physical conditioning models for drying.They soon allow the thickness of the fat layer, highlight the relief of the muscles, add the figure of attractiveness.
By the way, the famous saying “The Press is made in the kitchen” appeared only on the ranks of bodybuilders and fitness models, which regularly adhere to protein nutrition.
Types of protein diets
It is a mistake to believe that a protein diet is a system.There are several well -known methods that are built with proteins.
Main types:
- Ducan diet.The world system -the French doctor.The essence in the four developed steps that differ in gravity and a set of permitted products.Each period is calculated individually.
- Switch-carbohydrate alternation, or just a buch.The essence is in the alternation of protein and carbohydrate proteins days.Alternation can be continued for a long time.
- Classic diet "protein".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 shorter system lasts only 3-5 days, but also the most harmful way of losing weight.There are only protein products in the diet.
- Squirrel fat diet.In this system you can use lard, sausages, there is a bird with the skin and losing weight.Nor is it a very useful appearance can cause the gastrointestinal tract and other health problems.
Most of the time, a vegetable protein diet is chosen for weight loss - a classic version.This system is less harmful to health, while weight disappears, plant fiber prevents constipation, helps the digestive system function at a normal pace.Second in popularity, an alternation of carbais proteins that has been approved by nutritionists is actively used worldwide.
Basic rules
Even after the detailed menu of protein nutrition for weight loss, you can make an error.The diet is unbalanced;Therefore, from the first day, you need to take vitamins and join the rules.
MAIN POINTS:
- Protein foods are healthy, so they do not produce portions of over 300 g of weighing or 300 ml in volume.This will facilitate the work of the stomach.
- It is important to drink at least two liters of water (preferably three) per day.Protein decay 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 fits the ban.They cannot be in the morning, during a cold, such as cough syrups, stone for throat.
- You can't just eat protein, excluding vegetable products from the diet.Such strict systems are the kidney blow.
- Health first.With any unpleasant symptoms, disorders in the work of internal organs, discomfort needs to leave the diet.
The daily protein rate for weight loss is usually 0.8-1 g for 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 for 1 kg weight.That is, a person with a 70 kg body weight needs up to 140 g per day.You can dial this value only with a well -compiled diet.
List of forbidden products
A protein diet for home loss at home provides good results only with 100% compliance with the rules.The main point is to strictly follow the diet to avoid prohibited products.A small candy or piece of cake will cross all efforts, will violate the system.
What products cannot be about protein diets:
- all sweets (sugar, confectionery, tablets, marshmallows etc.);
- juices, lemonade and other industrial beverages;
- bread, other products with flour;
- fatty meat, smoked meats, semi -agreed products, sausages;
- canned and smoked fish;
- fruits, dried fruits, honey, walnuts;
- mayonnaise, ketchup and other industrial production sauces;
- Beet, potatoes, corn and other vegetables with starch;
- Flour, all types of cereals, fast cereals, bread.
Sometimes a protein diet does not prohibit the use of sausages, ham, a certain fat content (they can be Ducanos), but it is still better to refuse.In addition to the flesh, there are many dyes in them, there are starch, skin, tendons and other waste.A piece of chicken will bring much more benefit, will saturate faster and more profitable for the wallet.
List of allowed products
The weight loss menu on a protein diet is based on a list of products they can use.These are mainly low fat proteins.
What can be eaten in a protein diet:
- Chicken, turkey, skinless quail;
- low fat meat, including lean pork meat;
- Fish of any kind, you can variety fatty (salmon, mackerel);
- seafood;
- eggs;
- Mushrooms;
- dairy products up to 2% fat, cheese (no more than 40 g per day);
- vegetables without starch (cucumbers, tomatoes, cabbage, radish, carrot, zucchini, onion);
- Greens of any kind (suffering, rugol, celery, dill, etc.);
- Beans, beans, peas (not canned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, several natural spices.All products for a protein diet can be processed thermally, but it is recommended to eat raw vegetables.Then they preserve more fibers needed for weight loss.
By the way, there is also a diet of failures, a diet for one week is built from cereals, fruits, berries, vegetables.That way you can also lose weight, but it is not very popular.
Menu of a classic weight loss protein diet (for every day)
As the protein diet allows you to use a huge amount of many products, it is a very bright and healthy diet.In the menu provided for the week of a weight loss protein diet, 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 (7 to 9 hours) | Omlet Steam with tomato | Syrniki | Yajchik with Chicken | Curd mass with yogurt and grated carrots | Omlet with onion | Carrot salad with lemon | Eggs with champignons |
| Snack (10 to 11 hours) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cottage cheese with sour cream | Tea, 2 slices of cheese |
| To have lunch
(12 to 13 hours) |
"Gaspacho" soup, chicken rib | Ears made of white fish with carrots and onion | Cooked chicken with zucchini | Pumpkin puree soup, piece of meat | Meat pedestrian, cabbage salad | Protein omelette with vegetables | "Gaspacho" soup, a piece of meat |
| Afternoon snack
(15-16 hours) |
JOGUR COCKTAIL, VANILIN and SUBSTITUE OF SUGAR | Smoothies made of vegetation and cucumber | Vegetable salad, cheese slice | Tomatoes of a basil of a basil | Pea -puree | Kabachkaya caviar, vegetables | Chicken broth with meatballs |
| To have lunch
(18-20 hours) |
Meat steak, yogurt sauce, cucumber salad | Pepper stuffed with meat, vegetables | Meat stew, tomato sauce | Fish roasted with lemon, any vegeta | Cabbage stew with meat | Tomato salad, cucumber, eggs and chicken | Fish Coastal, Cabbage Salad |
At the menu table for a week of a classic protein diet for weight loss at home.Sometimes apples (2-4 pcs a week) are added to this diet, but only green varieties (Grenny, Semerenko).Unlike other varieties and fruits, they have little sugar, which prevents weight loss.
How to cook foods for a protein diet?
In the supplied menu of the protein diet for weight loss, the names of the dishes are indicated that it is important to prepare correctly.The digestive system with this set experiences a high load that needs to be reduced.Therefore, you should not often fry foods, though without oil.
How to cook food in the "protein" diet:
- cook in water, cooked in steam;
- Cook in your juice or with the addition of fluid;
- grid;
- Bake open in the sleeve, leaf.
Many times, women ask for a menu for a week with recipes at once, in fact, a weight loss protein diet allows you to cook food in any way convenient, but within the general rules structure.If a person like an omelet, you can use it at least every day, but cook the steam, cook in a bag with less fried frequency in a dry skillet.Also come with meat, fish.Not all people like the taste of cooked dishes, prefer to bake, extinguish.But someone doesn't want to waste time cooking, it's easier for them to play food in the water, boil.
Protein diet recipes
Any protein diet (not just) will cause positive emotions and is easy to transfer if the menu is built from interesting and delicious dishes.Here are somewhat simple but very successful recipes of the table.To cook meat, birds, eggs can be possible for any lover, but with what is best to serve them?
Tomato sauce
It can be supplied to any meat, to the rib instead of a bought ketchup, add to the soup, use for cooking, baking, replenishing any dish allowed by the diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 slices of garlic;
- salt, pepper;
- 1 teaspoon.vinegar.
Preparation:
- Chop the onions and garlic, pour into a pan, type 1-2 tablespoons of water, put to transparent.
- Remove the skin from tomatoes, cut, send to onion.They even find the juice evaporates.
- Moa vegetables, put again on the stove, season with spices, boil.In the end, present a small table vinegar.
If you plan to use the sauce at once, the vinegar will not be required.You can also replace it with a pinch of citrus acid, which is also preservative.
Yogurt sauce
Without this sauce, any protein diet will be boring as it approaches chicken, meat, fish, vegetables.It can be used as a sauce for any salad.In the heart of white yogurt, you can take a dense, varenz oar.
Ingredients:
- 150 g of yogurt;
- 1 teaspoon.lemon juice;
- 1 pinch of pepper;
- 4-5 dill branches;
- 1 slice of garlic.
Preparation:
- Moa garlic and dill washed, add to yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes, instead, they use fruit vinegar, which can also be done.
- Stir and you're done!If you want to add shine, you can have some turmeric or paprika.
Important!This sauce is stored only in the refrigerator and no more than one day, it is advisable to use a container (can) with a dense lid.
"Gaspacho" soup of tomatoes
This soup is present on the menu for a week for women, the recipe is suitable for a weight loss protein diet.The plate 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 cloth;
- 1 basic branch;
- 3 branches of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip the tomatoes in boiling water, remove and clean it in one minute.Release the gate, peel and clean the pepper.Cut everything into pieces.
- MOA these vegetables with a blender.Pepper and salt The resulting dough and lemon juice is added according to the rules.But it is better to focus on the taste of tomatoes.If acids are enough, the juice will be excluded.
- Finely chop the cucumber.If the seeds are large or the skin is thick, remove all excess.Add the cucumber to the cold soup.
- In the end, season with chopped dill and basil.
As this soup is designed for a diet, you can add protein products: boiled eggs, birds, fish, any meat.All of this will fit perfectly.
Smoothies made of vegetation and cucumber
Another recipe for a menu protein diet for a week for weight loss.Here is the basic principle of preparing a smoothie.If you wish, you can take tomatoes, carrots, other vegetables instead of a cucumber.Even raw zucchini, cabbage and pumpkin can be used if you like the flavor.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 bunch of dill;
- salt, pepper;
- Garlic at ease.
Preparation:
- Cut the cucumbers.For a smoothie, you can use mature, large and yellowish specimens.Clean, if necessary.
- Cut the washed green, peel the garlic slices (can be excluded).
- MOA all vegetables until porridge is obtained.
- Add yogurt.Sometimes a different sour product or ordinary water, vegetable juice is used.Salt, pepper.
- Beat the vegetables again, pour immediately into a glass.Use for 30 to 40 minutes, you cannot store the drink.
By the way, the menu has a tomato smoothie, it is prepared just the same way.It is important to use ripe tomatoes, remove the stem that gives 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 weight loss correctly.There is no need to rest immediately on a common (family) table.The output is based on the same protein diet for weight loss, a menu for a week with recipes presented above is used.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 in breakfast.It is advisable to choose sarracene wheat, oats, pearl barley, corn.Of rice, to abstain.
- Then add a variety of fruits to the back, but no more than 200 g per day.You can also berries.Bananas, sweet grapes, dried fruits are limited, it is better to exclude, such as sugar, by sdoba.
- After 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 more time it will be necessary.It is possible that the weight falls during it.
On the way out, it is recommended to look for sports, it is time to tighten the skin, increase muscle mass, add attractiveness to the contours of the figure.
Against -indications
This system is only for young and healthy people.The protein diet is against -Indicated 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 against -indications:
- drop;
- kidney and liver diseases;
- any problems with the gastrointestinal tract;
- Increased blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of losing weight to people suffering from bulemia is not suitable, has mental disorders and suffers from insomnia.Anyway, before choosing a weight loss method, you need to consult a doctor.