After many quick diets, the result is lost when switching to a regular menu.The weight often returns with additional kilograms.Another thing is a protein diet.This allows you to lose weight easily in a short time and maintain the result for a long time.
What is a protein diet?
A protein diet for weight loss includes the use of light protein products.Fat and carbohydrates are reduced to a minimum amount.Proteins require great expenses for digestion, which contributes to reducing weight.The restriction of carbohydrates also allows the body to pull energy from its own fat reserves.
Losing weight on protein food can occur very quickly.Complete people lose up to 5 kg per week.If you come up with the output competently, the results are easy to save.
What are the requirements of protein diets:
- The weight leaves quickly while the muscle mass remains;
- One person does not torture the feeling of hunger;
- Large selection of products;
- On a protein diet you can create a menu for a week, a month and several days.
These are protein performance systems used by athletes and fitness models to dry.In a short time, they enable the fat layer to reduce the thickness of the relief of the muscles and add the attractiveness figure.
Incidentally, the famous saying "Press in the kitchen" only appeared in the ranks of the bodybuilders and fitness models that are regularly liable for 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 based on proteins.
Main types:
- Diet "Ducan".The world official system of the French doctor.The essence in the four developed steps, which differ in severity and a number of permissible products.Each period is calculated individually.
- Squirrel carbohydrate change or just a book.The essence is in the alternation of protein and protein carbohydrate days.The alternation can be continued for a long time.
- Classic diet "protein".The menu is based on the permissible products, but also light vegetables are available in diet.The duration is 2-4 weeks.
- Express diet.The shortest system only lasts 3-5 days, but also the most harmful way to lose weight.There are only protein products in nutrition.
- Squirrel fat.On this system you can even lose lard, sausages, a bird with skin and weight.Also no very useful look can provoke the stomach intestine tract and other health problems.
Most of the time, a protein diet with vegetables for weight loss is selected - a classic version.This system is less harmful to health, while the weight disappears, the plant fiber prevents constipation, helps the digestive system at a normal pace.A protein carbal change approved by nutritionists is actively used in the second popularity.
Basic rules
Even after the detailed menu of protein nutrition for weight loss, you can make a mistake.The diet is unbalanced, so they have to take vitamins from day one and adhere to the rules.
Main points:
- Protein foods are hearty, so do not weigh more than 300 g.This will make the work of the stomach easier.
- It is important to drink at least two liters of water (preferably three) per day.Protein decay products must be removed from the body.
- All carbohydrate foods (grain, sugar, sweet fruits) are completely excluded from nutrition.Honey on the protein diet is also under the ban.You can't even be in the morning, during a cold such as cough syrups and volumes for the neck.
- You can not only eat proteins without plant products from nutrition.Such strict systems are kidney blas.
- Health primarily.In the case of unpleasant symptoms, diseases in the work of internal organs, diet must leave.
The daily protein rate for weight loss is usually 0.8-1 g per 1 kg of weight, but this takes into account physical activity.With a protein system of the weight loss, you can use up to 1.8-2 g protein per 1 kg weight.This means that a person with a body weight of 70 kg needs up to 140 g a day.You can only choose this amount with a well -compiled diet.
List of forbidden products
A protein diet for weight loss at home provides good results, only 100% of compliance with the rules.The main point is to strictly follow the diet in order to avoid forbidden products.A small candy or a small piece of cake will cross all efforts and violate the system.
Which products cannot be on protein diets:
- All sweets (sugar, confectionery, pastille, marshmallows, etc.);
- Juices, lemonade and other industrial drinks;
- Bread, other products with flour;
- Fuck meat, smoked meat, half -found products, sausages;
- Provisions, smoked fish;
- Fruits, dried fruits, honey, nuts;
- Mayonnaise, ketchup and other sauces of industrial production;
- Beets, potatoes, corn and other vegetables with starch;
- Flour, all types of grain, fast grain, bread.
Sometimes a protein diet prohibits the use of sausages, ham, certain fat content (they can be Ducan), but it is still better to refuse.In addition to meat, there are many dyes, there are strength, skins, tendons and other waste.A piece of chicken brings much more advantages, saturates faster and more profitably for the wallet.
List of permitted products
The menu for weight loss in a protein diet is based on a list of products that may be used.These are mainly low fat proteins.
What can be eaten on a protein diet:
- Chicken, turkey, quail without skin;
- Low -fat meat, including lean pork;
- Fish of all kinds can be fatty (salmon, mackerel);
- Seafood;
- Eggs;
- Mushrooms;
- Dairy products up to 2% fat, cheese (no more than 40 g per day);
- Vegetables without strength (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onions);
- Green of any kind (sour stampers, Rugol, celery, dill, etc.);
- Beans, beans, peas (not in doses).
You can also use gelatin, sugar substitute (0 calories), cinnamon, various natural spices.All products for a protein diet can be thermally processed, but it is recommended to eat vegetables raw.Therefore, keep more fiber that is necessary for weight loss.
Incidentally, there is also a faulty diet, a week serves for a week from muesli, fruit, berries and vegetables.In this way you can lose weight, but it is not very popular.
Menu of a classic protein diet for weight loss (for every day)
Since the protein diet enables it to use a large amount of different products, a very bright and hearty diet turns out.In the specified menu for the week of a protein diet for weight reduction, the size of the portions is not specified, and only five meals are given.But there can be a lot more.When hunger occurs in the evening, 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 | Quark mass with yogurt and grated carrots | Omlet with onions | Carrot salad with lemon | Eggs with mushrooms |
| Snack (from 10 to 11 hours) | yogurt | Ryazhenka | cottage cheese | Tomato juice | kefir | Hut cheese with sour cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 13 hours) |
Soup "Gaspacho", chicken schnitzel | Ears made of white fish with carrots and onions | Steamed chicken with zucchini | Pumpkin puree soup, piece of meat | Frozenstein, cabbage salad | Proteinomelet with vegetables | Soup "Gaspacho", a piece of meat |
| Afternoon snack
(15-16 hours) |
Yogurt cocktail, vanillin and sugar replacement | Smoothies from green and cucumbers | Vegetable salad, cheese disc | Tomate from a basil basil | Pea puree | Kabachkaya Kaviar, green | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yoghurt sauce, cucumber salad | Pepper with meat, green filled | Beef pot, tomato sauce | Baked fish with lemon, vegetables | Cabbage pot with meat | Tomato salad, cucumbers, eggs and chicken | Fish schnitzel, cabbage salad |
A classic protein diet for weight loss at home in the menu for a week.Sometimes such a diet are added to apples (2-4 PCs per week), but only environmentally friendly varieties (Grenny, Semerenko).In contrast to other varieties and fruits, they have little sugar, which prevents weight loss.
How do I cook foods for a protein diet?
In the specified menu of the protein diet for weight loss, the names of dishes are displayed that it is important to prepare properly.The digestive system with such a defined BJU experiences a high load that needs to be reduced.Therefore, you should not fry the food often, if without oil.
How to cook food on the "protein" diet:
- Cook in water, steamed;
- Simmer in your juice or with the addition of liquid;
- Grill;
- In an open form, bake in the shell, foil.
Often women demand a menu with recipes for a week at the same time, in fact a protein diet for weight loss enables food to be cooked in a convenient way, but within the framework of the general rules.If a person like an omelet, you can use it at least every day, but cook in a bag, fry less often in a dry pan.Come with meat, fish.Not all people like the taste of cooked dishes, they prefer to bake, extinguish.But someone doesn't want to waste time to cook, it is easier for him to throw food into the water.
Recipes for protein diet
Every protein (and not only) diet leads to positive emotions and is easy to transmit when the menu is created from interesting and delicious dishes.Here are something simple but very successful recipes out of the table.Meat, poultry and eggs can be possible for any lover, but with what it can serve better?
Tomato sauce
Every meat can be delivered to the schnitzel instead of a bought ketchup, add the soup, to lubricate, bake, refuel all the dishes permitted by diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 garlic slices;
- Salt, pepper;
- 1 tl.Vinegar.
Preparation:
- Chop the onions and garlic, pour into a pan, enter 1-2 tablespoons of water and output it transparently.
- Remove the skin of tomatoes, cut, send it to the onion.Step together until the juice evaporates.
- Grind the vegetables, put them back on the stove, season with spices, bring to a boil.In the end, set a small table vinegar.
If you plan to use the sauce at the same time, it is not necessary that vinegar.You can also replace it with a pinch of citric acid that is also a preservative.
Yoghurt sauce
Without this sauce, every protein diet will be boring because it approaches chicken, meat, fish and vegetables.Can be used as a dressing for every salad.In the heart of white yogurt you can take a dense rowing, variety.
Ingredients:
- 150 g yogurt;
- 1 tl.Lemon juice;
- 1 pinch of pepper;
- 4-5 branches dill;
- 1 slice of garlic.
Preparation:
- Grind the garlic and wash the dill, add to the yogurt.
- Add salt, pepper, lemon juice to taste.Sometimes they use fruit vinegar instead of this, which can also be done.
- Stir and ready!If you want to add brightness, you can introduce a little turmeric or paprika.
Important!Such a sauce is only kept in the refrigerator and not more than one day.It is advisable to use a container (can) with a thick lid.
Soup "Gaspacho" by tomatoes
This soup is available for women through the menu for a week.The recipe is suitable for a protein diet for weight loss.The dish helps if you want something easy, liquid food, but allows the system.Recipe with fresh tomatoes.It is not recommended to replace the juice in which there are no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onion;
- 1 fabric made of garlic;
- 1 basil;
- 3 branches of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip the tomatoes in boiling water, remove and clean in one minute.Free the gate, peel and clean the pepper.Cut everything into pieces.
- Grind this vegetables with a mixer.Pepper and salt The resulting mass and lemon juice is added according to the rules.But it is better to concentrate on the taste of tomatoes.If acids are sufficient, the juice is excluded.
- Chop the cucumber finely.If the seeds are large or the skin thick, remove the entire surplus.Add the cucumber to the cold soup.
- At the end with chopped dill and basil.
Since this soup is designed for a diet, you can add protein products: cooked eggs, poultry, fish, every meat.All of this will fit perfectly.
Smoothies from green and cucumbers
Another recipe for a protein diet from a menu for a week for weight loss.Here is the basic principle of preparing a smoothie.On request, you can use tomatoes, carrots and any other vegetables instead of a cucumber.Even raw zucchini, cabbage and pumpkin can be used if you like the taste.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 pile dill;
- Salt, pepper;
- Garlic at will.
Preparation:
- Cut the cucumber.For a smoothie you can even use overripe, large, yellowed specimens.Clean if necessary.
- Cut the washed greens, peel the garlic slices (can be excluded).
- Grind the entire vegetables until the porridge is preserved.
- Add yogurt.Sometimes a different sour milk or normal water, a vegetable juice are used instead.Salt, pepper.
- Beat the vegetables again and pour it into a glass.Use for 30-40 minutes, you cannot keep the drink.
Incidentally, the menu has a smoothie from the tomato, it is also prepared.It is important to use ripe tomatoes.Be sure to remove the stem that results in bitterness.
How do I leave the diet?
So that all efforts are not for nothing, the new weight is preserved.It is important to get out of weight loss correctly.You don't have to lean on a (family) table immediately.The output is based on the same protein diet for weight loss, a menu for a week with recipes shown above is used.However, it is important to gradually introduce new products.
What is to expand nutrition:
- Enter 30 g of muesli for breakfast in the menu of the first 3-5 days.It is advisable, buckwheat, oatmeal, pearl barley, millet.From the rice to refrain from.
- Next add a variety of fruits to the croup, but not more than 200 g a day.You can also berry.Bananas, sweet grapes, dried fruits are limited, it is better to rule out sugar from Sdoba.
- After another 3-5 days, rye bread is inserted into the menu.You can replace it with crackers, bread, bran.
The longer the protein diet lasted, the longer the output is required.It is possible that the weight falls during that.
At the output it is recommended to go for sports.It is time to tighten the skin, increase the muscle mass and to give the outline of the figure attractiveness.
Contraindications
This system only applies to young and healthy people.The protein diet is contraindicated and breastfeeding during pregnancy and is not suitable for older people.It is not suitable for children and adolescents, it can cause serious changes in the body.
The main contrasts:
- Gout;
- Kidney and liver diseases;
- Problems with the gastrointestinal tract;
- increased blood clotting;
- Cardiovascular problems;
- Endocrine disorders.
This method of losing weight to people who suffer from bulemia is not suitable, have mental disorders and suffering from insomnia.You must definitely consult a doctor before choosing a weight loss method.