After many quick diets, when switching to a regular menu, the result is lost.Weight return, often with extra pounds.Another thing is a protein diet.With it you can easily lose weight within a short time and maintain the result for a long time.
What is a protein diet?
A protein diet for weight loss involves the use of light protein products.Fat and carbohydrates decrease to a minimal amount.Proteins require high costs for digestion, which helps reduce weight.Also, carbohydrate restriction makes the body attract energy from its own fat reserves.
Sliding on protein foods can occur very quickly.Full people lose up to 5 kg per week.If you think competently the result, then the results are easy to save.
What are the plus of protein diet:
- Weight is removed quickly, while muscle mass remains;
- A person does not torment the feeling of hunger;
- large selection of products;
- In a protein diet, you can independently make a menu for a week, a month, a few days.
System is the protein energy systems used by athletes and fitness patterns for drying.They allow within a short time to reduce the thickness of the fat layer, highlight muscle relief, add to the image of attractiveness.
By the way, the famous saying "The press is made in the kitchen" appeared only in the ranks of bodybuilders and fitness models, which regularly adhere to protein food.
Types of protein diets
It is wrong to believe that a protein diet is a single system.There are some popular methods that are built on protein.
Main Types:
- Ducan diet.The world famous system by the French doctor.The essence in the four developed steps that vary in severity and a variety of allowed products.Each period is calculated individually.
- Alternating squirrel-carbohydrates, or just a buch.The essence is in alternating protein days and carb proteins.Alternation 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 system lasts only 3-5 days, but also the most harmful way of losing weight.There are only protein products in the diet.
- Squaged fat diet.In this system you can also use ribbons, sausages, there is a bird with skin and lose weight.Also not a very useful look cannot provoke the gastrointestinal tract and other health problems.
Most often, a vegetable protein diet is chosen for weight loss - a classic version.This system is less harmful to health, while weight is removed, plant fiber prevents constipation, helps the digestive system function at a normal pace.In the second place of popularity, a protein-carbal alternation that was approved by nutritionists is actively used worldwide.
The basic rules
Even following the detailed protein food menu for weight loss, you can make a mistake.The diet is unbalanced, so from day one you need to take vitamins and adhere to the rules.
Highlights:
- Protein foods are heartfelt, so do not be part of more than 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) a 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 is also stopped.They may not be in the morning, during a cold, like cough syrups, loudly for the throat.
- You can not only eat protein, excluding plant products from the diet.Such strict systems are kidney stroke.
- Health in the first place.With any unpleasant symptoms, disorders in the work of the internal organs, discomfort should be removed from the diet.
The daily protein rate for weight loss is usually 0.8-1 g per 1 kg of weight, but this is considering physical activity.In a protein system of weight loss, you can use up to 1.8-2 g of protein per 1 kg of weight.That is, a 70kg body weight needs up to 140 g per day.You can only call this lot with a well -completed diet.
List of prohibited products
A protein diet for home weight loss gives good results with only 100% compliance with the rules.The main point is to follow the diet strictly to avoid prohibited products.A small candy or a piece of cake will pass any effort, violate the system.
Which products may not be on protein diets:
- All sweets (sugar, cakes, pastry, marshmallows, etc.);
- liquids, lemonade and other industrial drinks;
- bread, other flour products;
- greasy meat, smoked meat, semi -finished products, sausages;
- Canned, 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 stop the use of sausages, bacon, certain fat content (they can be ducan), but it is even better to refuse.In addition to meat, there are many colors in them, there are starch, skin, tendons and other waste.A piece of chicken will bring much more benefit, it will be saturated faster and more profitable for the wallet.
List of allowed products
The weight loss menu in a protein diet is based on a list of products allowed to be used.These are mostly low proteins.
What can be eaten in a protein diet:
- Chicken, turkey, quil without skin;
- Low low meat, including lean pig;
- Fish of any kind, you can vary fatty (salmon, mackerel);
- seafood;
- eggs;
- mushrooms;
- Dairy products up to 2% fat, cheese (no more than 40 g per day);
- starch -free vegetables (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onions);
- Greens of any kind (sorrel, rugol, celery, dill, etc.);
- Beans, beans, peas (not canned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All products for a protein diet can be thermally processed, but it is recommended to eat raw vegetables.So they store more fibers needed for weight loss.
By the way, there is also a flawed diet, a diet for a week is built of cereals, fruits, berries, vegetables.This way, you can also lose weight, but it is not very popular.
Menu of a classic protein diet for weight loss (for each day)
Since the protein diet allows you to use a large amount of different products, it turns out a very bright and cordial diet.In the menu given for the week of a protein diet for weight loss, the size of the parts is not shown, only five meals are given.But there can be much more.If hunger appears in the evening, it is not forbidden to eat a piece of chicken, part of the cottage cheese, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Morning (from 7 to 9 hours) | Steam omelet with tomato | Sirniki | Yajchik with chicken | Curd mass with yogurt and minced carrots | Onion omelet | Lemon -carrot salad | Eggs with champignons |
| Snack (from 10 to 11 hours) | yogurt | Ryazhenka | Curd | Tomato juice | Kefir | Sour cream | Tea, 2 slices 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 with pumpkin, piece of flesh | Flint of meat, cabbage salad | Omelette protein with vegetables | Gaspacho soup, a piece of meat |
| Snack
(15-16 hours) |
Yogurt cocktail, Vanillin replacement and sugar | Smoothies made from greenery and cucumbers | Vegetable salad, slice cheese | Tomatoes from a basil of a basil | Pea | Kabachkaya caviar, Greens | Chicken broth with meatballs |
| DINNER
(18-20 hours) |
Steak beef, yogurt sauce, cucumber salad | Pepper filled with meat, greens | Beef worry, tomato sauce | Roasted fish with lemon, any vegetables | Worry cabbage with meat | Tomato salad, cucumbers, eggs and chicken | Fish cut, cabbage salad |
In the menu table for a week of a classic protein diet for home weight loss.Sometimes apples (2-4 pieces a week) are added to such a diet, but only green varieties (Grenny, Semerenko).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 for weight loss, the names of the dishes are shown to be important to prepare properly.The digestive system with such a group BJE experiences a high load that needs to be reduced.Therefore, you should not fry the food often, albeit without oil.
How to cook food in the "Protein" diet:
- Cook in water, steam;
- simmer in your juice or with the addition of juice;
- grill;
- Bake in open form, in the sleeve, noodles.
Often women require a menu for a week with recipes immediately, in fact, a protein diet for weight loss allows you to cook food in any appropriate way, but within the framework of general rules.If a person as an omelette, you can use it at least every day, but steam, cook in a bag, rarely fry in a dry pan.Come with meat, fish.Not all people like the taste of boiled dishes, they prefer to bake, extinguish.But one does not want to spend time on cooking, it is easier for them to throw food in the water, boil.
Protein diet recipes
Dieddo protein diet (and not only) will cause positive emotions and it is easy to transfer if the menu is made up of interesting and delicious dishes.Here are somewhat simple but very successful recipes from the table.To cook meat, poultry, eggs can it be possible for any lady, but with what is best served them?
Tomato sauce
It can be supplied for any meat, in the cut instead of a purchased ketchup, add the broth, use for decoction, baking, fuel for each container allowed by the diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 slices of garlic;
- salt, pepper;
- 1 tsp.VINEGAR
Preparation:
- Cut the onions and garlic, pour into a pan, insert 1-2 tablespoons of water, place it to transparent.
- Remove the skin from the tomatoes, cut, send to onions.Simmer together until the liquid evaporates.
- Grind the vegetables, placed again on the stove, season with spices, bring to a boil.Finally, introduce a small vinegar to the table.
If you plan to use the sauce immediately, then vinegar is not necessary.You can also replace it with a pinch of citric acid, which is also a preservative.
Yogurt
Without this sauce, any protein diet will be boring, as it approaches chicken, meat, fish, vegetables.It can be used as a sauce for each salad.In the heart of white yogurt, you can get a dense cannon, Varenz.
Ingredients:
- 150 g of yogurt;
- 1 tsp.lemon juice;
- 1 pepper;
- 4-5 fennel branches;
- 1 slice of garlic.
Preparation:
- Grind garlic and dill washed, add to yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes instead they use fruit vinegar, which can also be made.
- Stir and ready!If you want to add shine, then you can introduce a little turmeric or paprika.
Important!Such a 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 from tomatoes
This soup is present on the menu for a week for women by hour, the recipe is suitable for a protein diet for weight loss.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 fluid in which there are no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onions;
- 1 garlic cloth;
- 1 basilic branch;
- 3 fennel branches;
- Salt, pepper, lemon juice.
Preparation:
- Soak the tomatoes in boiling water, remove and clean it in a minute.Release the gate, peel and clean the pepper.Cut everything into pieces.
- Grind these vegetables with a blender.Pepper and salt resulting the resulting mass and lemon juice is added according to the rules.But it is better to focus on the taste of tomatoes.If the acids are sufficient, then the fluid is excluded.
- Cut the cucumber well.If the seeds are large or the skin is thick, then remove all the surplus.Add cucumber to the cold soup.
- In the end, season with chopped dill and basil.
Since this soup is designed for a diet, you can add protein products to it: boiled eggs, birds, fish, any meat.All this will fit perfectly.
Smoothies made from greenery 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.If you want, you can get tomatoes, carrots, any other vegetables instead of a cucumber.Even raw zucchini, cabbage and squash can be used if you like the taste.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (canaling);
- 0.5 fennel band;
- salt, pepper;
- Garlic as desired.
Preparation:
- Cut the cucumbers.For a smoothie, you can also use excessive, large, yellow specimens.Clean if necessary.
- Cut the washed greens, peel the garlic slices (can be excluded).
- Grind all vegetables until the gloom is obtained.
- Add yogurt.Sometimes a different product with ordinary shirt or water, vegetable juice is used instead.Salt, pepper.
- Beat the vegetables again, pour immediately into a glass.Use for 30-40 minutes, you can't save the drink.
By the way, the menu has a smoke from the tomato, it is prepared exactly the same way.It is important to use roasted tomatoes, be sure to remove the stalk that gives sorrow.
How to leave the diet?
So all efforts are not in vain, the new weight is preserved, it is important to get out of weight loss.There is no need to rely immediately on an ordinary (family) table.Production is based on the same protein diet for weight loss, a menu is used for a week with the recipes shown above.But it is important to gradually introduce new products.
What to add to the diet:
- In the menu of the first 3-5 days, write 30 g of cereal for breakfast.It is advisable to choose buckwheat, oatmeal, barley pearl, mile.From rice, to the battery.
- Next, add a variety of group fruits, but not more than 200 g per day.You can also be berries.Bananas, sweet grapes, dried fruits are limited, it is better to exclude, like sugar, from Sdoba.
- After another 3-5 days, the accent bread is inserted into the menu.You can replace it with crackers, bread, bran.
The longer the protein diet lasts, the longer the production is needed.It is possible for the weight to fall during it.
At the outlet it is recommended to enter the sport, it is time to tighten the skin, increase muscle mass, increase attractiveness to the picture sketches.
Contraindications
This system is only for new and healthy people.The protein diet is contraindicated during pregnancy, breastfeeding, is not suitable for older people.It is not suitable for children and adolescents, it can provoke serious changes in the body.
Key Contraindications:
- gout;
- Kidney and liver diseases;
- any problems with the gastrointestinal tract;
- increased blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of losing weight for people suffering from bulmias is not appropriate, have mental disorders and suffer from insomnia.In any case, before choosing a weight loss method, you should consult a doctor.