After many quick diets, when you move on to a normal menu, the result is lost.The weight returns, often with additional kilograms.Another thing is a protein diet.With it you can easily lose weight in a short time and keep the result for a long time.
What is a protein diet?
A weight loss protein diet involves the use of light protein products.Fat and carbohydrates are reduced to a minimum quantity.Proteins require great expenses for digestion, which helps to reduce weight.In addition, the restriction of carbohydrates causes the body to draw energy from its fatty reserves.
Delusing protein foods can occur very quickly.Complete people lose up to 5 kg per week.If you think competently for the output, the results are easy to save.
What are the advantages of protein diets:
- The weight leaves quickly, while muscle mass remains;
- A person does not torment the feeling of hunger;
- Wide selection of products;
- With a protein diet, you can independently make a menu for a week, one month, several days.
These are the protein power systems that are used by athletes and fitness models for drying.In a short time they allow to reduce the thickness of the fat layer, highlight the relief of the muscles, add the figure of attraction.
By the way, the famous said "Press is made in the kitchen" appeared precisely in the ranks of bodybuilder and fitness models, which regularly adhere to protein nutrition.
Types of protein diets
It is a mistake to believe that a protein diet is a system.There are several well -known methods that are built on proteins.
Main types:
- "Ducan" diet.The world system -Famous of the French doctor.The essence in the four developed phases that differ in gravity and a series of allowed products.Each period is calculated individually.
- Alternation of Scoiattolo-Carbohydrate, or just a buch.The essence is in the alternation of the days of protein and carbohydrates.The alternation can be continued 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.
- Expressed 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.
- Diet for squirrels.On this system you can also use a lard, sausages, there is a bird with the skin and losing weight.Furthermore, not a very useful aspect can cause the gastrointestinal tract and other health problems.
Very often, a protein diet with vegetables for weight loss is chosen, a classic version.This system is less harmful to health, while the weight disappears, vegetable fiber prevents constipation, helps the digestive system to work at a normal rhythm.In second place in popularity, an alternation of protein-carbal that has been approved by nutritionists is actively used all over the world.
Basic rules
Also by following the detailed menu of protein nutrition for weight loss, you can make a mistake.The diet is unbalanced, so from the first day you have to take vitamins and adhere to the rules.
Main points:
- Protein foods are abundant, therefore they do not produce portions of a weighing of over 300 g or 300 ml of 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 must be removed from the body.
- All carbohydrate foods (cereals, sugar, sweet fruit) are completely excluded from the diet.Honey on the protein diet also falls under the ban.They cannot even be in the morning, during a cold, as a cough, alcohol on the throat.
- You cannot only eat proteins, excluding vegetable products from the diet.Such rigorous systems are strokes of kidney.
- Health in the first place.With any unpleasant symptoms, disorders in the work of the internal organs, the discomfort must leave the diet.
The daily rate of protein for weight loss is generally 0.8-1 G for 1 kg of weight, but this is taking into account the physical activity.On a protein weight loss system, it is possible to use up to 1.8-2 g of protein per 1 kg of weight.That is, a person with a 70 kg body weight needs up to 140 g per day.You can compose this amount only with a well compiled diet.
List of prohibited products
A protein diet for weight loss at home provides good results only with 100% of compliance with the rules.The main point is to follow the diet rigorously, to avoid prohibited products.A small candy or a piece of cake will erase every effort, violate the system.
Which products cannot be on protein diets:
- All sweets (sugar, pastry, pastille, marshmallow, etc.);
- juices, lemonade and other industrial drinks;
- bread, other products with flour;
- fatty meat, smoked meats, semifinated products, sausages;
- Boxing and smoked fish;
- Fruit, dried fruit, honey, walnuts;
- mayonnaise, ketchup and other industrial production sauces;
- beets, potatoes, corn and other vegetables with starch;
- Flour, all types of cereals, fast cereals, bread.
Sometimes a protein diet does not prohibit the use of sausages, ham, certainly fat content (they can be ducans), but it is even better to refuse.In addition to meat, there are many dyes, there are starch, skin, tendons and other waste.A piece of chicken will bring many more beneficial, they saturate faster and more profitable for the wallet.
List of allowed products
The weight loss menu on a protein diet is based on a list of products they can use.These are mainly low fat proteins.
What can be eaten with a protein diet:
- chicken, turkey, quail without leather;
- low fat content, including lean pig;
- Fish of any kind, you can fat variety (salmon, mackerel);
- seafood;
- egg;
- mushrooms;
- Lactiero -Caseari products up to 2% fat, cheese (no more than 40 g per day);
- vegetables without starch (cucumbers, tomatoes, cabbage, radishes, carrots, courgettes, onions);
- Vegetables of any kind (acetosa, noise, celery, dill, etc.);
- Beans, beans, peas (not in box).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All products for a protein diet can be thermally transformed, but it is recommended to eat raw vegetables.So they retain more fibers needed for weight loss.
By the way, there is also a defect diet, a diet for a week is built by cereals, fruit, berries, vegetables.In this way, you can also lose weight, but it is not very popular.
Menu of a classical protein diet for weight loss (for each day)
Since the protein diet allows you to use a huge amount of various products, a very bright and abundant diet is discovered.In the menu given for the week of a protein diet for weight loss, the size of the portions is not indicated, 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, a portion of ricotta, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | Omlet steam with tomato | Syrniki | Yajchik with chicken | Cagliata with yogurt and grated carrots | Omlet with onions | Carrot salad with lemon | Eggs with Champignons |
| Snacks (from 10 to 11 hours) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cheese cottage with sour cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 13 hours) |
"Gaspacho" soup, chicken coolaio | Ears made of white fish with carrots and onions | Wet chicken with zucchini | Pumpkin puree soup, piece of meat | Flint of meat, cabbage salad | Protein omelette with vegetables | "Gaspacho" soup, a piece of meat |
| Afternoon snack
(15-16 hours) |
Jogurt cocktail, vanillin and sugar substitutes | Bloves made of vegetation and cucumbers | Vegetable salad, slice of cheese | Tomato from a basil of a basil | Pure peas | Caviale Kabachkaya, Verdi | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumber salad | Pepper filled with meat, vegetables | Beef stew, tomato sauce | Baked fish with lemon, any vegetables | Cabbage stew with meat | Tomato salad, cucumbers, eggs and chicken | Fish cutlets, cabbage salad |
In the menu table for a week of a classic protein diet for weight loss at home.Sometimes the apples (2-4 pieces per week) are added to such a diet, but only green varieties (Grenny, seernko).Unlike other varieties and fruit, they have 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 correctly.The digestive system with such a BJU set experiences a high load that must be reduced.Therefore, you shouldn't fry the food, although without oil.
How to cook food with the "protein" diet:
- cook in water, steam;
- Cook over low heat in the juice or with the addition of fluid;
- grill;
- Cook in open shape, in the sleeve, a sheet.
Often women ask for a menu for a week with recipes simultaneously, in fact, a protein diet for weight loss allows you to cook food in a convenient way, but in the framework of the general rules.If a person like an omelette, you can use it at least every day, but steam in a bag, less often fry in a dry pan.Come with meat, fish.Not all people like the taste of boiled dishes, they prefer to cook, extinct.But someone does not want to waste time cooking, it is easier for them to throw food in the water, boil.
Recipes for protein diet
Any protein diet (and not only) will cause positive emotions and is easy to transfer if the menu is built by interesting and delicious dishes.Here are somehow simple recipes, but very successful from the table.To cook meat, poultry, eggs, can eggs be possible for any mistress, but with what is better to serve them?
Tomato sauce
It can be supplied to any meat, to the cotorage instead of a purchased ketchup, add to soup, use for stew, cooking, refueling of any dishes allowed by the diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 slices of garlic;
- salt, pepper;
- 1 teaspoon.vinegar.
Preparation:
- Chop the onions and garlic, pour into a pan, insert 1-2 tablespoons of water, turn off to transparent.
- Remove the skin from the tomatoes, cut, send to the onion.Tap until the juice evaporates.
- Tan the vegetables, put back on the stove, season with spices, lead to a boil.In the end, introduce a small table vinegar.
If you plan to use the sauce at once, vinegar is not necessary.You can also replace it with a pinch of citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any protein diet will be boring, as it approaches chicken, meat, fish, vegetables.It can be used as a condiment for any salad.At the center of white yogurt, you can make a dense rowing, Varenz.
Ingredients:
- 150 g of yogurt;
- 1 teaspoon.lemon juice;
- 1 pinch of pepper;
- 4-5 twigs of dill;
- 1 slice of garlic.
Preparation:
- Grind the garlic and the washed dill, add to the yogurt.
- Salt, pepper, add the lemon juice to taste.Sometimes they use fruit vinegar, which can also be done.
- Mix and ready!If you want to add brightness, you can introduce some turmeric or paprika.
Important!This 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 with tomatoes
This soup is present in the menu for a week for women on guard, the recipe is suitable for a protein diet for weight loss.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 advisable to replace the juice in which there is no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onion;
- 1 fabric of garlic;
- 1 basil branch;
- 3 twigs of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip the tomatoes in boiling water, remove and clean in a minute.Free the gate, peel and purify the pepper.Cut everything into pieces.
- Grind these vegetables with a blender.Pepe and rises the resulting mass and the lemon juice is added according to the rules.But it is better to focus on the taste of tomatoes.If the acids are sufficient, the juice is excluded.
- Finely chop the cucumber.If the seeds are large or the skin is thick, remove all the excess.Add the cucumber to the cold soup.
- In the end, season with aneto and chopped basil.
Since this soup is designed for a diet, you can add protein products: hard -boiled eggs, poultry, fish, any meat.All this will adapt perfectly.
Bloves made of vegetation and cucumbers
Another recipe for a protein diet from a menu for a week for weight loss.Here is the basic principle of the preparation of a smoothie.If desired, you can take tomatoes, carrots, any other vegetables instead of a cucumber.Even raw courgettes, cabbage and pumpkin can be used if you like taste.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 Popper of dill;
- salt, pepper;
- Garlic at will.
Preparation:
- Cut the cucumbers.For a smoothie, it is possible to use too mature, large and yellowed champions.Clean if necessary.
- Cut the washed vegetables, peel the slices of garlic (they can be excluded).
- Grind all the vegetables until the baby food is obtained.
- Add yogurt.Sometimes a product other than milk or ordinary water, vegetable juice, is used.Salt, pepper.
- Beat the vegetables again, immediately pour into a glass.Use for 30-40 minutes, it is not possible to keep the drink.
By the way, the menu has a whisk smoothie, it is prepared exactly the same way.It is important to use ripe tomatoes, make sure to remove the stem that gives bitterness.
How to leave the diet?
So that all efforts are not in vain, the new weight is preserved, it is important to exit correctly from weight loss.There is no need to immediately rely on a common (family) table.The output is based on the same protein diet for weight loss, a menu for a week is used 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, insert 30 g of cereals for breakfast.It is recommended to choose buckwheat, oatmeal, pearl barley, mile.From rice, to abstain.
- Subsequently, add a variety of fruits to the rump, but no more than 200 g per day.You can also berries.Bananas, sweet grapes, dried fruit are limited, it is better to exclude, such as sugar, of Sdoba.
- After another 3-5 days, the rye bread is introduced into the menu.You can replace it with cracker, bread, bran.
The longer the protein diet has lasted, the more production is necessary.It is possible that the weight falls during it.
At the exit it is advisable to enter sport, it is time to tighten the skin, increase muscle mass, add attraction to the contours of the figure.
Contraindications
This system is only for young and healthy people.The protein diet is contraindicated during pregnancy, breastfeeding, is not suitable for elderly people.It is not suitable for children and teenagers, it can cause serious changes in the body.
The main contraindications:
- gout;
- Renal and liver diseases;
- any problems with the gastrointestinal tract;
- increase in blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method to lose weight for people who suffer from cliff is not suitable, has mental disorders and suffer from insomnia.In any case, before choosing a weight loss method, you need to consult a doctor.