Protein diet specialists are recognized as one of the most effective weight loss.Protein is called a diet where protein foods prevail in large quantities of protein (the proportion of fat and carbohydrates, therefore, decreases), preferably without carbohydrates.Its essence is that protein -rich foods are slightly calories, helping to restore muscles after the gym and at the same time fully satisfy the feeling of hunger.This means that the "protein diet" diet, whose menu is properly designed - is an excellent option for a program that includes sports and healthy nutrition.
However, not all diets of weight loss are equally useful.So you not only lose weight, but also do it with benefits, so let's take a look at how to eat and sit on a protein diet.
Useful Diet: Why is it impossible to completely exclude carbohydrates
To lose weight quickly, they are often used in the following recipe - you can only eat low chicken, fish, veal without restrictions and drinks without sugar, but all other products should be excluded.This plan cannot be considered healthy or balanced.Typically, the authors of such circuits need to lose weight for 14 days and refrain from carbohydrates.Of course, such menus and recipes should not be blindly copying, especially if you are just starting a diet.Remember that a fast protein diet should be balanced and that healthy nutrition is a guarantee of rapid weight loss.In fact, the perfect denial of carbohydrates can cause disruption to the body:
- The absence of carbohydrates and the absence of large amounts of heavy foods causes ketosis - poisoning with collapse products;
- In addition, it helps to disturb the behavior of food because the person is simply accustomed to the use of a large portion despite hunger;
- Often abolished pounds are produced back.
Some authors believe that complete exclusion of carbohydrates is a necessary condition for weight loss, as the body receives energy from the body mainly from fat deposits.However, modern studies have shown that it is not necessary to completely refuse carbohydrates to burn fat.As long as you lose weight, it depends on the daily calorie content and what carbohydrates you eat during the day.How to make a protein diet menu to lose weight?
For a protein diet to lose weight
It is advisable to include carbohydrates in your diet, helping you with special desserts and sweets with high protein.Of course, the measure should be observed with them, as weight loss can only be lost in conditions of constant energy deficiency.You still need to eat less, however, thanks to the protein, you will feel amazed.However, the most competent strategy is to plan daily calorie content of the diet, depending on your own weight.This will require:
- Calculate your basic metabolism indicator;
- Select the amount of food that will give you energy and at the same time allow you to spend fat deposits;
- In addition, 400-800 kcal/day should be added to the number of basic metabolism if you are systematically trained and 200-300 passive lifestyles;
- Make a diet.
When calculating the diet, use a daily need for energy and basic nutrients, according to age and physical activity.Diet with high protein consumption implies mandatory in accordance with the following principles:
- You should eat 4-6 times a day;
- Last trick -3-4 hours before bedtime, the first half hour from the elevator;
- Each technique should consist of a piece of protein and additional products;
- Until 14 pm, 1-2 parts of complex carbohydrate sources (4-6 tablespoons boiled buckwheat, oatmeal porridge, or as many boiled brown rice) are allowed.Other products with carbohydrates should be abandoned during active weight loss;
- After 14 hours after the afternoon, you should only eat protein products with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini;
- In the morning, 1-2 ugly apples or citrus fruits should be limited to;
- It is advisable to refuse to drink with sugar -as it stimulates the appetite;
- Fat, especially animals, should be limited to 30-40 g per day.This amount is given with 1-2 tablespoons of vegetable oil as a vegetable seasoning, provided that the rest of the food is made without fat.
In addition, a protein diet without meat and salt is popular, but more radical and difficult to move to many people.
What can be eaten with a protein diet
Protein food and food table will help you find out the energy value of the food.Using reliable data, you can make individual recipes, help your body lose weight and recover after exercise.Protein foods to lose weight must still be balanced.To reduce weight, the product table includes:
- 150-200 g of chicken breast without skin;
- 150-300 g seafood;
- 150-200 g-Ukhmo fish;
- 100 g of calf or beef;
- 150-200 g tofu;
- 180-250 g skim cottage cheese;
- 1 part of serum protein insulation (1 cup deceptive milk, 30 g protein powder);
- 1 part of the "mixed" cocktail for weight loss (drinking diet with dietary fibers, adding other foods, especially carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you have to eat one of them for each meal.Products should be eaten in the amount indicating.Roasted, baked cheese and water with fat sauces are prohibited, as the protein menu eliminates fat -rich foods for rapid weight loss.But a quick protein diet allows you to use as a seasoning:
- Natural soy sauce;
- Balsam vinegar;
- Herbs;
- Garlic and lemon juice.
Products for a protein diet without salt and meat
Of course, protein foods are mainly meat.Nevertheless, there are quite a lot of products suitable for protein diets without meat and salt.Here is a list of products with the largest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Caviar pigs
- Squeeze
- Shrimp
- Sturgeon caviar
Fish:
- March
- Polish
- Halibut
- Saira
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brain
- Kefir
- Milk
- Dutch cheese
- Curd
Herbal protein -containing products:
- Fungus
- Peanut
- Nut
- Almond
- Crack
- Pea
- Bean
- Lent
- Soy meat
- The seed of sunflower
- Buckwheat
- Mile
A squirrel diet without meat implies consumptionOffal:
- Liver (pork, beef, lamb)
- Children
- Heart
During this diet period onlyLight types of meat and meat products:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken
A popular menu of protein diet
Protek diet menu for 10 days
Peculiarity of this diet: You only eat one type of product every day.In such a protein diet you can shoot 10 kg in 10 days.
- First Day: Boiled eggs
- Day Two: Boiled Fish
- Day of the third: curd
- Fourth day: cooked chicken
- Fifth Day: Potatoes in shape
- Sixth Day: Beef soup
- Seventh Day: Vegetables
- Eighth Day: Fruit
- Day Ninth: Kefir
- Tenth Day: Rose Decoration
The amount of food consumed by the diet is not limited, but you do not have to be excessive.In the diet, you should drink at least 2 liters of liquid per day and use vitamins complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use dishes every day for any purpose.The main condition is to eat fractionally, 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkin, chicken meat
- Day II: omelet, vegetable salad, kefir, steam fish, grill meat
- Three days: cottage cheese, boiled eggs, beef, vegetable salad
- Fourth day: chicken fillets, grill meat, tomatoes, cucumbers
- Fifth day: curd, ear, yogurt, turkey, stewed vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oatmeal porridge
- Seventh day: boiled eggs, cottage cheese, crepes, beans, tomatoes, carrots
- Eighth Day: Vegetables, fish cutlets, fish, yogurt, millet
- Day ninth: boiled eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Tenth day: cottage cheese, boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Twelfth day: boiled eggs, cheese, yogurt, ear, beef
- Day thirteen: boiled eggs, boiled vegetables, fish, veal, buckwheat
- Fourteenth day: boiled eggs, seafood, chicken fillets, beans, tomato juice, oatmeal porridge
Protec diet for weight loss by physical activity
The next diet for rapid weight loss is designed for a woman weighing 65 kg, 3 times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons of oatmeal with cinnamon and half of the baked apple.Tea or coffee without sugar and creamy.
- Second Breakfast: 3 tablespoons cooked buckwheat, 150 g of chicken breast
- Lunch: Broth with 100 g of meat and vegetables without starch, sprinkle with blender in cream-soup
- Lunch: 200 g curd with vegetable salad
- Dinner: 200 g steam fish or steam cutlets with green beans
- Before bedtime: a cup of kefir or a protein cocktail.
Features
Reviews indicate that this diet helps to lose weight for almost everyone, but it is most effective in the gym with power training.As you can see from the list, during weight loss, the use of sweets and alcohol is inadmissible.In order not to have accidents, it is necessary to plan a vacation day once in 10 days and eat a small part of your favorite product "out of the list".Before eating this way, make sure you do a complete medical examination.Pregnancy, kidneys, liver, heart work deviations are unconditional contraindications.Consider the moment that the longer the process of losing weight, the longer the diet, so experts recommend a protein diet for 4 weeks.For weight loss, such a protein diet is used for both women and men.
Recipes for protein diet dishes
The menu will help you with the calorie content of the finished dishes.
Chop
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tbsp.Spoon
- Salt and pepper to taste
Method of preparation:
- Fill the fillet into thin layers and beat
- Fill the fillet with salt and pepper and sprinkle slightly soaked
- Beat the eggs to a homogeneous state
- Smell with eggs with eggs and slightly sprinkle with flour
- Bake in the oven at a temperature of 220 degrees
Mimosa's salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onions.1 piece
- Kefir filling with balsam vinegar
Method of preparation:
- Boil the eggs.Separate the rind from proteins
- Grind the cheese
- Finely chop the proteins, enter the yolks on a wonderful grater
- Onion cut into small cubes
- Click the fish with a fork
- Put layers: proteins, cheese, half of the fish, onions, the other half of the fish, yolk.Each layer, except for the higher, spilled in small amounts of kefir filling