After a lot of fast diets, when switching to the normal menu, the result is lost.Weight return, usually with extra pounds.Another thing is the protein diet.Therefore, you can lose weight in no time and maintain the results for a long time.
What is a protein diet?
The protein diet for weight loss involves the use of light protein products.Fat and carbohydrates are reduced to a minimum.Protein requires great expenses for digestion, which helps to lose weight.Also, carbohydrate restrictions make the body attract energy from its own fat reserves.
Slimming protein foods can occur quickly.People are full of losses up to 5 kg a week.If you are efficiently thinking of output, then the results are easy to save.
What is the added protein diet:
- The weight of the leaves quickly, while the muscle mass remains;
- One does not torture the feeling of hunger;
- Large product selection;
- On the protein diet, you can make a menu for a week, a month, a few days.
It is a protein power system used by athletes and fitness models for drying.They allow in a short time to reduce the thickness of the fat layer, highlight muscle relief, increase the attractiveness.
In this way, the famous words "pressed in the kitchen" appear only in the bodybuilding line and fitness models, which often adhere to protein nutrition.
Type of protein diet
It is a mistake to believe that a protein diet is a system.There are several well -known methods built on protein.
The main type:
- "Ducan" diet.The world system -famous from the French doctor.The essence of four different advanced steps in severity and a set of products allowed.Each period is calculated individually.
- Squirrel-Carbohydrate alternation, or just Buch.The essence is in the replacement of protein and protein-carbohydrates.Replacement can continue for a long time.
- Classic diet "protein".The menu is based on allowed products, but lightweight vegetables are also present in the diet.The duration is 2-4 weeks.
- Express diet.The shortest system lasts only 3-5 days, but also the most dangerous way to lose weight.There are only protein products in the diet.
- Squirrel-fat diet.On this system, you can use pork fat, sausages, birds with skin and lose weight.Also not a very useful appearance can cause gastrointestinal tract and other health problems.
Often, a diet of protein with vegetables is selected for weight loss - a classic version.The system is less harmful to health, while weight loss, plant fiber prevents constipation, helps the digestive system function at a normal rate.In second place in popularity, the replacement of proteins that have been approved by nutritionists are actively used worldwide.
Basic rules
While following a detailed menu of protein nutrition for weight loss, you can make a mistake.The diet is unbalanced, so from the first day you need to take vitamins and adhere to the rules.
The main point:
- Protein foods are delicious, so do not make parts more than 300 g weight 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) a day.Protein damage products must be removed from the body.
- All carbohydrate foods (cereals, sugars, sweet fruits) are completely excluded from the diet.Honey on the protein diet is also under ban.They cannot be in the morning, during cold, such as cough syrup, strong for the throat.
- You cannot eat only protein, excluding plant products from diet.Such a tight system is a kidney shot.
- Health in the first place.With any unpleasant symptoms, disruption in the functioning of the internal organs, discomfort should leave a diet.
Daily protein rate for weight loss is usually 0.8-1 g per 1 kg of weight, but this takes into account physical activity.On the weight loss protein system, you can use up to 1.8-2 g of protein per 1 kg.That is, someone who weighs 70 kg requires up to 140 g a day.You can dial this amount only with a good diet.
A list of prohibited products
The protein diet for weight loss at home provides good results with only 100% compliance with regulations.The main point is to strictly follow the diet, to avoid prohibited products.A small candy or a piece of cake will cross all efforts, breaking the system.
What product cannot be a protein diet:
- all sugars (sugar, sugar -gula, pastille, marshmallow, etc.);
- juice, lemonade and other industrial drinks;
- bread, other products with flour;
- fatty meat, smoked meat, half -finished product, sausage;
- canned, smoke fish;
- fruits, dried fruits, honey, nuts;
- mayonnaise, tomato sauce and other industrial production sauce;
- beets, potatoes, corn and other vegetables with starch;
- Flour, all kinds of cereals, quick cereals, bread.
Sometimes the protein diet does not prohibit the use of sausages, ham, certain fat content (they can be ducan), but it is still better to reject it.In addition to meat, there are many dyes in it, there are starch, skin, tendons and other waste.A piece of chickens will bring more benefits, faster saturation, and more profitable for wallets.
List of Authorized Products
The menu for weight loss on the protein diet is based on a list of products allowed for use.This is mainly low protein.
What can be eaten on a protein diet:
- Chicken, turkey, quail without skin;
- low meat, including skinny pigs;
- Any kind of fish, you can type fat (salmon, macarel);
- seafood;
- eggs;
- mushrooms;
- dairy products up to 2% fat, cheese (no more than 40 g per day);
- Star -free vegetables (cucumbers, tomatoes, cabbage, carrots, carrots, zucchini, onions);
- Vegetables -any kind of kind (sorrel, rugol, celery, dill, etc.);
- Peanuts, nuts, nuts (not canned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, a variety of natural spices.All products for protein diets can be thermal, but it is recommended to eat raw vegetables.So they maintain more fiber needed for weight loss.
In this way, there are also dietary diets, a week's diet built from cereals, fruits, berries, vegetables.This way, you can also lose weight, but it's not very popular.
Classic protein diet menu for weight loss (for daily)
Because the protein diet allows you to use a large number of products, it turns out to be a very bright and warm diet.In the menu provided for the week of protein diet for weight loss, the size of the part is not shown, only five meals.But there can be more.If hunger appears in the evening, it is not forbidden to eat a piece of chicken, part of the cottage cheese, but without the vegetable.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | Omlet steam with tomatoes | Syrniki | Yajchik with a chicken | Curd mass with yogurt and grated carrots | Omlet with onions | A carrot salad with lemon | Eggs with champignons |
| Snacks (from 10 to 11 hours) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cottage cheese with sour cream | Tea, 2 pieces of cheese |
| Dinner
(from 12 to 13 hours) |
"Gaspacho" soup, Chicken Cutlet | Ears made of white fish with carrots and onions | Boiled chicken with zucchini | Pumpkin soup, a piece of meat | Flint meat, cabbage salad | Protein omelets with vegetables | "Gaspacho" soup, a piece of meat |
| Evening snacks
(15-16 hours) |
Jogurt cocktails, vanillin and sugar substitutes | Smoothies made of greenery and cucumbers | Vegetable salad, cheese pieces | Tomatoes from basil yard | Pea puree | Kabachkaya Caviar, Greens | Chicken soup with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumber salad | Pepper stuffed with meat, vegetables | Boiled beef, tomato sauce | Baked fish with lemon, vegetables | Boil cabbage with meat | Tomato salads, cucumbers, eggs and chicken | Cut fish, cabbage salad |
In the menu table for a week the classic protein diet for weight loss at home.Sometimes apples (2-4 pcs per week) are added to such a diet, but only green (grenny, semerenko).Unlike other types and fruits, they have little sugar, which prevents weight loss.
How to cook food for a protein diet?
In the menu of the protein diet provided for weight loss, the names of the dishes indicate that it is important to prepare properly.The digestive system with such a set of BJUs has a high load that needs to be reduced.Therefore, you should not fry food, even without oil.
How to cook food on a "protein" diet:
- cooking in water, steamed;
- Boil in your juice or with the addition of liquid;
- Grill;
- Bake in open form, in arms, foil.
Often women ask for a week's menu with recipes at once, in fact, a protein diet for weight loss allows you to cook food in a simple, but general way.If someone is like an omelet, you can use it at least daily, but steam, cook in a bag, less often fried in a dry pan.It also comes with meat, fish.Not everyone is like a boiled dish, they prefer to burn, erase.But one doesn't want to waste time cooking, it's easier for them to throw food into the water, boil.
Recipe for protein diet
Any protein diet (and not only) will cause positive emotions and is easy to transfer if the menu is built from attractive and delicious dishes.Here is a simple, but very successful recipe from the table.To cook meat, poultry, eggs can be done for any mistress, but with what's better to serve them?
Ketchup
It can be supplied to any meat, to the cutlets instead of the tomato sauce purchased, add soup, use for boiled, bake, fuel any foods that diet allowed.
Materials:
- 4 tomatoes;
- 1 onion;
- 2 slices of garlic;
- salt, pepper;
- 1 teaspoon.Vinegar.
Setup:
- Cut onions and garlic, pour in a pan, add 1-2 tablespoons of water, place until transparent.
- Remove the skin from the tomatoes, cut it, send it to the onion.Boil together until the juice evaporates.
- GREAT VEHICLES, Put back on the stove, season with spices, cook until boiling.In the end, introduce small table vinegar.
If you plan to use the sauce at once, then vinegar is not required.You can also replace it with a pinch of citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any diet of protein will be boring, as it approaches chicken, meat, fish, vegetables.Can be used as a dress for salads.In the middle of white yogurt, you can take a dense, varenz.
Materials:
- 150 g of yogurt;
- 1 teaspoon.lemon juice;
- 1 pinch of pepper;
- 4-5 Dill twigs;
- 1 piece of garlic.
Setup:
- Garlic and wash the dill, add the yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes they do not use fruit vinegar, which can also be done.
- Stir and ready!If you want to add brightness, then you can introduce a little turmeric or paprika.
IMPORTANT!Such sauce is stored only in the refrigerator and no more than a day, it is advisable to use a container (can) with a solid lid.
"Gaspacho" soup from tomatoes
This soup is on the menu for a week for women by watching, the recipe is ideal for protein diets for weight loss.This 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 where there is no fiber.
Materials:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 onions;
- 1 garlic cloth;
- 1 Basilic branch;
- 3 twigs dill;
- Salt, pepper, lemon juice.
Setup:
- Dip tomatoes into boiling water, remove and clean it in a minute.Free gate, peel and clean pepper.Cut everything.
- Pour these vegetables with a blender.Pepper and mass salt are produced, and lemon juice is added according to the rules.But it's best to focus on tomato flavors.If the acid is enough, then the juice is excluded.
- Chop the cucumber.If the seeds are large or thick, then remove all the advantages.Add cucumbers to cold soup.
- Finally, season with chopped dill and basil.
Because this soup is designed for diet, you can add protein products to it: boiled eggs, chicken, fish, meat.All of this will fit perfectly.
Smoothies made of greenery and cucumbers
Another recipe for a protein diet from the menu for a week for weight loss.This is the basic principle of providing a smoothie.If desired, you can take tomatoes, carrots, other vegetables instead of cucumbers.Even raw zucchini, cabbage and pumpkin can be used if you like taste.
Materials:
- 3 cucumbers;
- 0.5 cups of yogurt (paddling);
- 0.5 a bunch of dill;
- salt, pepper;
- Garlic according to will.
Setup:
- Cut the cucumber.For smoothies, you can use specimens that are too large, large, yellow.Clean if necessary.
- Cut the washed vegetables, peel off the garlic pieces (excluded).
- Blend all vegetables until gruel is obtained.
- Add yogurt.Occasionally -Sometimes sour products -different or normal water, vegetable juice -Assan is used.Salt, pepper.
- Beat the vegetables again, immediately pour into the glass.Use for 30-40 minutes, you cannot keep drinks.
This way, the menu has a smoothie from tomatoes, it is provided in the same way.It is important to use cooked tomatoes, be sure to remove stalks that provide bitterness.
How to leave a diet?
Until all efforts are not in vain, new weight is preserved, it is important to get out of weight loss properly.There is no need to lean on the regular (family) schedule.Output is based on the same protein diet for weight loss, a week's menu with the recipe presented above.But it's important to gradually introduce new products.
What to add to the diet:
- In the first 3-5 days menu, enter 30 g of cereal for breakfast.It is advisable to choose Buckwheat, Oatmeal, Pearl Barley, Millet.From rice, to hold back.
- Next, add a variety of fruits to croup, but not more than 200 g a day.You can also give.Banana, sweet grapes, dried fruits are limited, better to exclude, such as sugar, by sdoba.
- After 3-5 days, rye bread is introduced into the menu.You can replace it with crackers, bread, brakes.
The longer the protein diet lasts, the longer the output is needed.It is possible that the weight will fall at that time.
At the exit, it is recommended to enter the sport, it's time to tighten the skin, increase the muscle mass, add the attractiveness to the outline.
Contraindications
This system is only for young and healthy people.The protein diet is contraindicated during pregnancy, breastfeeding, not suitable for the elderly.It is not suitable for children and adolescents, it can cause serious changes in the body.
Main contraindications:
- gout;
- kidney and liver disease;
- any problem with the gastrointestinal tract;
- increased blood clotting;
- cardiovascular problems;
- Endocrine disorders.
Methods of weight loss to people suffering from bulemia are inappropriate, mental disorders, and insomnia.However, before choosing a weight loss method, you should consult your doctor.