After very fast diets, when you go to a regular menu, the result is lost.The weight returns, often with extra pounds.Another thing is a protein diet.With it you can easily lose weight for a short time and maintain the result 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 minimal amount.Protein requires large digestive costs, which helps to lose weight.Also, limiting carbohydrates causes the body to draw energy from its own fat stores.
Weight loss of protein foods can happen very quickly.Full people lose up to 5 kg per week.If you are competently thinking the outcome, then the results are easy to save.
What are the pros of protein diets:
- The weight quickly leaves as the muscle mass remains;
- One does not torment the feeling of hunger;
- a large selection of products;
- On a protein diet you can independently make a menu for a week, month, several days.
Protein power systems are used by athletes and fitness models for drying.They allow for a short time to reduce the thickness of the fat layer, to emphasize muscle relief, to add the figure of attractiveness.
By the way, the famous saying "The Press is made in the kitchen" appeared right in the rows of bodybuilders and fitness models that regularly adhere to protein nutrition.
Types of protein diets
It is a mistake to believe that a protein diet is one system.There are several well -known methods that are built on protein.
Main types:
- Ducan diet.The world -a famous system from the French doctor.The essence in the four developed steps that differ in weight and a set of authorized products.Each period is calculated individually.
- Alternating squirrels-carbohydrates or just a bush.The essence is in the alternation of the days of protein and protein-carbohydrates.Alternation can last a long time.
- Classic Diet "Protein".The menu is based on authorized 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 to lose weight.There are only protein products in the diet.
- Squirrel fat diet.In this system you can even use lard, sausages, have a bird with leather and lose weight.It is also not very useful, it can cause the gastrointestinal tract and other health problems.
Most often, a protein diet with weight loss vegetables is chosen - a classic version.This system is less harmful to health, while the weight goes away, plant fibers prevent constipation, helps the digestive system to work at a normal pace.Second in popularity is used protein-carbal alternation, which is approved by nutritionists, is actively used worldwide.
Basic rules
Even following the detailed menu of protein eating for weight loss, you can make a mistake.The diet is unbalanced, so from the first day you should take vitamins and stick to the rules.
Main points:
- Protein foods are heartfelt, so do not make portions of more than 300 g 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) per day.Protein breakdown products must be removed from the body.
- All carbohydrate foods (cereals, sugar, sweet fruits) are completely excluded from the diet.The honey of the protein diet also falls under the ban.They can't even be in the morning, during a cold, such as cough syrups, throat junctions.
- You can't only eat protein except the plant products from the diet.Such strict systems are a kidney stroke.
- Health first.With any unpleasant symptoms, disorders of internal organs, discomfort should leave the diet.
The daily rate of the protein for weight loss is usually 0.8-1 g per 1 kg of weight, but this is reported by physical activity.With a protein weight loss system, you can use up to 1.8-2 g protein per 1 kg weight.That is, a person weighing 70 kg needs up to 140 g per day.You can only dial this amount with a well -working diet.
List of prohibited products
The protein diet for weight loss at home produces good results with only 100% of the rules.The main point is to strictly follow the diet to avoid prohibited products.A small candy or a piece of cake will crush all efforts, break the system.
What products cannot be on protein diets:
- All sweets (sugar, confectionery, pasties, rose, etc.);
- juices, lemonade and other industrial drinks;
- bread, other flour products;
- Fatty meat, smoked meats, midfield 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 the protein diet does not prohibit the use of sausages, ham, a certain fat content (they can be Ducan), but it is still better to give up.In addition to the meat, they have many dyes, there are starch, skins, tendons and other waste.A piece of chicken will bring much more benefit, will be faster and more profitable for the wallet.
List of Allowed Products
The protein diet weakening menu is based on a list of products that can be used.These are mainly low fat proteins.
What can be eaten on a protein diet:
- Chicken, turkey, skinless quail;
- Low fat meat, including slender pork;
- fish of all kinds, you can fat varieties (salmon, mackerel);
- seafood;
- eggs;
- mushrooms;
- dairy products up to 2% fat, cheese (not more than 40 g per day);
- vegetables without starch (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onions);
- Green of all kinds (sorrel, rugol, celery, dill, etc.);
- Bob, beans, peas (not preserved).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All protein diet products can be heat treated, but it is recommended to eat vegetables raw.Thus, they retain more fiber needed for weight loss.
By the way, there is an insufficient diet, a diet for one week is built from cereals, fruits, berries, vegetables.This way you can also lose weight, but this is not very popular.
Menu of classic protein weight loss diet (for every day)
Because the protein diet allows you to use a huge amount of different products, it turns out to be a very bright and heart diet.In the given menu for the Weight Weight Loss Week Week, the size of the portions is not indicated, only five meals.But there can be many more.If the hunger appears in the evening, it is not forbidden to eat a piece of chicken, a serving of cottage cheese, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (7 to 9 hours) | OMLET STEAM with tomato | Orphan | Yajchik with chicken | Cottage cheese table with yogurt and grated carrots | Onion | Carrot salad with lemon | Champion |
| Breakfast (10 to 11 hours) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cream with sour cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 13 hours) |
Gaspacho soup, chicken cutlets | Ears made of white fish with carrots and onions | Zucchini chicken | Pumpkin puree soup, a piece of meat | Meat flint, cabbage salad | Protein omelette with vegetables | Gaspacho soup, a piece of meat |
| Afternoon breakfast
(15-16 hours) |
Joker cocktail, vanillin and sugar replacement | Distractions made of greenery and cucumbers | Vegetable salad, slice of cheese | Basil tomato | Pea puree | Kabahkaya caviar, greenery | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumber salad | Pepper, stuffed with meat, greenery | Beef stew, tomato sauce | Baked fish with lemon, all kinds of vegetables | Cabbage | Tomato salad, cucumbers, eggs and chicken | Fish cutlets, cabbage salad |
In the menu table for a week of classic protein diet for weight loss at home.Sometimes apples (2-4 pcs per week) are added to such a diet, but only green varieties (Grenny, semerenko).Unlike other varieties and fruits, they have a little sugar, which prevents weight loss.
How to cook food for a protein diet?
In the given menu of the protein diet for weight loss, the names of the dishes are indicated that it is important to prepare properly.The digestive system with such a BJU set is a high load that needs to be reduced.Therefore, you should not often fry food, though without oil.
How to cook food on the protein diet:
- Cook in water, steam;
- Cook in your juice or with the addition of liquid;
- grill;
- Bake in open shape, in the sleeve, foil.
Often, women want a menu for a week with recipes at once, in fact a protein weight loss diet allows you to cook food in some convenient way, but within the common rules.If a person like an omelette, you can use it at least every day, but steam, cook in a bag, less fry in a dry pan.Come with meat, fish.Not all people like the taste of cooked meals, they prefer to bake, repay.But someone doesn't want to waste time cooking, it's easier to throw food into the water, cook.
Recipes for a protein diet
Any 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 a little simple but very successful table recipes.For cooking meat, poultry, eggs can be possible for any mistress, but what is better to serve them?
Tomato sauce
It can be delivered to any meat, to the boards instead of purchased ketchup, add to the soup, use for stewing, baking, loading any meals allowed by a diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 garlic slices;
- salt, pepper;
- 1 tspVinegar.
Preparation:
- Cut the onion and garlic, pour into a pan, enter 1-2 tablespoons of water, release to transparent.
- Remove the skin from the tomatoes, cut, send to the onion.Stew together until the juice evaporates.
- Grind the vegetables, place the stove again, season with spices, bring to a boil.At the end, enter a little trapped vinegar.
If you are planning to use the sauce at one time, then no vinegar is required.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, meat, fish, vegetables.It can be used as a dressing for any salad.In the heart of white yogurt you can take a thick rowing, boil.
Ingredients:
- 150 g of yogurt;
- 1 tsplemon juice;
- 1 pinch of pepper;
- 4-5 twigs of dill;
- 1 slice of garlic.
Preparation:
- Grind garlic and wash dill, add to the yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes they use fruit vinegar instead, which can also be done.
- Stir and ready!If you want to add brightness, then you can enter a small turmeric or red pepper.
Important!Such sauce is only stored in the refrigerator and no more than a day, it is advisable to use a container (can) with a thick lid.
Gaspacho soup of tomatoes
This soup is on the menu for a week for clock women, the recipe is suitable for a protein weight loss diet.The dish will help you when you want to eat something light, liquid but allowed by the system.Recipe with fresh tomatoes.It is not recommended to replace juice with no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onion;
- 1 garlic fabric;
- 1 basilic branch;
- 3 twigs of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip 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 the resulting mass and lemon juice are added according to the rules.But it is better to focus on the taste of tomatoes.If the acids are sufficient, then the juice is turned off.
- Cut the cucumber finely.If the seeds are large or the skin is thick, then remove all excess.Add the cucumber to the cold soup.
- At the end, season with sliced dill and basil.
As this soup is intended for a diet, you can add protein products to it: boiled eggs, poultry, fish, any meat.All this will fit perfectly.
Distractions made of greenery and cucumbers
Another recipe for a protein diet from the menu for a week for weight loss.Here is the basic principle of puree preparation.If you wish, you can take tomatoes, carrots, any other vegetables instead of 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 bunch of dill;
- salt, pepper;
- Garlic optional.
Preparation:
- Cut the cucumbers.For puree, you can even use certain, large, yellowed specimens.Clean if necessary.
- Cut the washed green, peel the garlic slices (can be turned off).
- Grind all the vegetables until the fender is obtained.
- Add yogurt.Sometimes a different sour product or plain water is used, with vegetable juice instead.Salt, pepper.
- Beat the vegetables again, immediately pour into a glass.Use for 30-40 minutes, you cannot store the drink.
By the way, the menu has a tomato puree, it is prepared in exactly the same way.It is important to use ripe tomatoes, be sure to remove the stem, which gives bitterness.
How do I leave the diet?
So all the efforts are not in vain, the new weight is reserved, it is important to get properly out of weight loss.You do not need to rest immediately on a common (family) table.The output is based on the same protein weight loss diet, a menu is used for a week with recipes presented 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, enter 30 g of cereals for breakfast.It is advisable to choose buckwheat, oatmeal, pearl barley, millet.From rice to restraint.
- Then add different fruits to the croup, but not more than 200 g per day.You can also.Bananas, sweet grapes, dried fruits are limited, better to exclude, like sugar, from sdoba.
- After another 3-5 days, rye bread is introduced into the menu.You can replace it with cookies, bread, bran.
The longer the protein diet continues, the longer the outcome is needed.The weight may fall during it.
At the exit, it is recommended that you get on for sports, it is time to tighten the skin, increase muscle mass, add an attractiveness to the outline of the figure.
Contraindications
This system is only for young and healthy people.The protein diet is contraindicated during pregnancy, lactation, is not suitable for the elderly.Not suitable for children and adolescents, it can provoke major changes in the body.
The main contraindications:
- gout;
- Kidney and liver disease;
- any problems with the gastrointestinal tract;
- increased blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of weakening people who suffer from boulevard is not appropriate, have mental disorders and suffer from insomnia.In any case, you should consult a doctor before choosing a weight loss method.