Protein diet specialists are recognized as one of the most effective for weight loss.Protein is called a diet where protein foods prevail with a high amount of protein (the proportion of fat and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that protein -rich foods are slightly caloric, contribute to the restoration of the muscles after the academy and, at the same time, perfectly satisfy the feeling of hunger.And that means that the "protein diet" diet, whose menu is compiled correctly - is a great option for a program that includes sports and healthy nutrition.
However, not all weight loss diets are equally useful.So that you not only lose weight, but also do so with the benefit, let's look more than how to eat and sit on a protein diet.
Beneficial diets: Why it is impossible to completely exclude carbohydrates
To lose weight quickly, they usually use the following recipe - you can only eat chicken with low fat, fish, unrestricted velore and sugar -free drinks, but all other products should be deleted.This plan cannot be considered healthy or balanced.Usually, the authors of such circuits require a weight loss menu for 14 days and refrain from carbohydrates.Obviously, these menus and recipes should not blindly copy, especially if you are just starting to adhere to a diet.Remember that a quick protein diet should be balanced and that healthy eating is a guarantee of rapid weight loss.In fact, complete carbohydrate rejection can cause body violations:
- The absence of carbohydrates and a large amount of heavy foods lead to ketosis - poisoning with decay products;
- In addition, this contributes to violations of eating behavior, because a person simply gets used to using large portions regardless of hunger;
- Often, discarded kilograms are recruited back.
Some authors believe that complete exclusion of carbohydrates is a necessary condition to lose weight, because in the ketosis process, the body uses energy mainly from fat deposits.However, modern studies show that it is not necessary to completely refuse carbohydrates to burn fat.As much as you lose weight, it depends on the daily calorie content and what exactly carbohydrates you eat during the day.How to make a protein diet menu for weight loss?
Protein diet for weight loss
It will be reasonable to include carbohydrates in your diet will help you to desserts and special sweets with high protein content.Obviously, the measure should be observed with them, because weight loss is possible only under constant energy deficit conditions.You still have to eat less, although, thanks to the protein, you feel satiety.However, the most competent strategy is the planning of the daily calorie content of the diet, depending on its own weight.This will require:
- Calculate the indicator of its main metabolism;
- Choose the amount of foods that will give you vigor and, at the same time, will allow you to spend fat deposits;
- In addition, 400-800 kcal/day should be added to the main metabolism number, if you train systematically and 200-300 with a passive lifestyle;
- Do the diet compilation.
When calculating the diet, use the table of daily energy need and basic food substances, depending on age and physical activity.A high protein consumption diet implies mandatory after the following principles:
- You must eat 4-6 times a day;
- The last trick-3-4 hours before bedtime, the first hour after the survey;
- Each technique must consist of a portion of additional proteins and products;
- Up to 14 hours, 1-2 parts of complex carbohydrate sources are allowed (these are 4-6 tablespoons of boiled glow wheat, oats or so many boiled brown rice).Other products with carbohydrates during active weight loss should be abandoned;
- After 2 pm, protein products need to be consumed only with these vegetables - cucumbers, cabbage, tomato, salad, zucchini;
- Fruits must be limited by 1-2 ugly apples or citrus fruits in the morning;
- It is advisable to refuse to receive sugar -suffocated drinks between meals, as this arouses appetite;
- Fat, especially animals, should be limited to 30-40 g per day.This amount is supplied by 1-2 tablespoons of vegetable oil as spice for vegetables, provided that the rest of the food is prepared without fat.
Also, a meat and salt -free protein diet is popular, but it is more radical and difficult to transfer to many people.
What can be consumed with a protein diet
A food and protein food table will help you discover the energy value of food.Using reliable data, you can make individual recipes, helping your body lose weight and recover after training.Protein foods for weight loss should still be balanced.The product table to reduce weight includes:
- 150-200 g of skinless chicken breast;
- 150-300 g of seafood;
- 150-200 g of low fat fish;
- 100 g of veal or beef;
- 150-200 g of tofu;
- 180-250 g of Skim Cottage cheese;
- 1 portion of serum protein isolated (1 cup skim milk, 30 g of powder protein);
- 1 portion of a "mixed" cocktail for weight loss (drinking diet with dietary fiber, adding other foods to them, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you should eat one of them at each meal.Products should be consumed in the amount it indicates.It is prohibited to fry, baked with cheese and water with fat sauces, as the protein menu for rapid weight loss excludes high fat foods.But a rapid protein diet allows use as seasoning:
- Natural soy sauce;
- Balsamic vinegar;
- Herbs;
- Garlic and lemon juice.
Products for a salt and meat protein diet
Obviously, protein foods are mainly meat.However, there are many products suitable for meat and salt -free protein diet.Here is a list of products with the largest protein content you can prepare a variety of dishes for this diet:>Seafood:
- Caviar pigs
- Lula
- Shrimp
- Sturgeon caviar
Fish:
- Keta
- Polish
- Sole
- Hail
- herring
- Salmon
- Horsetail
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products that contain vegetable protein:
- Mushrooms
- Peanut
- Walnut
- Almond
- Hazelnut
- Peas
- Beans
- Lentils
- Soy meat
- Sunflower seeds
- Buckwheat
- Millet
Meatless squirrel diet involves consumptionOffice:
- Liver (pork, meat, lamb)
- Children
- Heart
During the exit period of this diet, onlyLight types of meat and meat products:
- Doctoral sausage
- Peru
- Rabbit
- Chicken meat
Popular protein diet menu
Protek diet menu for 10 days
The peculiarity of this diet: Every day you eat only one type of product.In 10 days of this protein diet, you can fall to 10 kg.
- First day: boiled eggs
- DAY SECOND: BOOK
- Third Day: Cottage Cheese
- Bedroom Day: boiled chicken
- Fifth Day: Uniform Potato
- Sixth day: meat soup
- Seventh day: vegetables
- Eighth Day: Fruits
- Ninth Day: Kefir
- DECIDE DAY: ROSAHIP COFT
The amount of food consumed by the diet is not limited, but you should not eat too much.During the diet, you need to drink at least 2 liters of liquids a day and use vitamin complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use everyday dishes in any order.The main condition is to eat fractionally, 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- Second day: omelet, vegetable salad, kefir, steam cooked fish, grill meat
- Day three: Cottage cheese, boiled eggs, meat, vegetable salad
- FOURTH DAY: Chicken fillet, barbecue meat, tomatoes, cucumber
- Fifth Day: Cottage cheese, ear, yogurt, turkey, boiled vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oats
- Seventh day: boiled eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth day: vegetables, fish chops, fish, yogurt, corn
- Ninth day: boiled eggs, cottage cheese, fish, meat, tomato juice, peanut
- Tenth day: cottage cheese, boiled eggs, meat, tomato, cucumber
- First day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- DECIDE DAY SAFE: boiled eggs, cheese, yogurt, ear, meat
- Third day: boiled eggs, boiled vegetables, fish, veal, sarracene wheat
- DAY DELLER: boiled eggs, seafood, chicken fillet, beans, tomato juice, oats
Protek diet for weight loss with increased physical activity
The next rapid weight loss diet has been designed for a woman weighing 65 kg, who trains 3 times a week.
- Breakfast: 6 baked eggs with spinach, 3 tablespoons of cinnamon oats and half of the roasted apple.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons of cooked sarracene wheat, 150 g chicken breast
- Lunch: Back with 100 g of meat and vegetables without starch, grind in a blender in a group of cream
- Lunch: 200 g Cottage cheese with vegetable salad
- Dinner: 200 g of steam cooked or steam cooked with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Peculiarities
Reviews indicate that this diet helps you lose weight to almost everyone, but it is more effective in combination with strength training at the gym.As you can see on the list during the weight loss period, the use of sweets and alcohol is not allowed.In order not to have breaks, once every 10 days you need to plan a day of rest and eat a small part of your favorite product "out of the list".Before you eat this way, be sure to perform a complete medical examination.Pregnancy, deviations in the work of kidneys, liver, heart are against unconditional indications.Consider the moment when the longer the weight loss process lasts, the more time the diet itself, so that experts recommend a protein diet for 4 weeks.This protein diet for weight loss is used for women and men.
Recipes for protein diet dishes
The menu will help you create a calorie content table of finished dishes.
Cut
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoon.to harvest
- Salt and pepper to taste
Preparation Method:
- Cut the fillet into thin layers and beat
- Rub the fillet with salt and pepper and soak a little
- Beat eggs to a homogeneous state
- Smell the chops with an egg and roll lightly in the flour
- Bake at a temperature of 220 degrees
Mimous salad
You will need:
- Eggs - 5 pieces
- COLLED FISH - 1 BANK
- Cheese - 100 Grams
- The onions are onion.1 piece
- Kefir filling with balsamic vinegar
Preparation Method:
- Boil the eggs.Separate the gems from the proteins
- Grate cheese
- Cut the proteins finely, rub the egg yolks into a thin grater
- Cut the onion into small cubes
- Press the fish with a fork
- Place in layers: protein, cheese, half of the fish, onion, the second half of the fish, yolks.Each layer, except the highest, poured a small amount of Kefir filling