Protein diet specialists are recognized as one of the most effective weight loss.Protein is called a diet where protein food predominates with a high amount of protein (the percentage of fat and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that protein -rich foods are few calories, contribute to muscle restoration after the gym and at the same time perfectly meet the feeling of hunger.And that means that the "protein diet" diet whose menu is correctly compiled - it's a great opportunity for a program that includes sports and healthy eating.
However, not all diets for weight loss are just as useful.So not only to lose weight, but also to do it with benefits, let's see more than eat and sit on a protein diet.
Beneficiary Diets: Why it is impossible to completely exclude carbohydrates
To lose weight quickly, they often use the following recipe - you can only eat low chicken, fish, calf 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 require a weight loss menu for 14 days and abstain from carbohydrates.Of course, such menus and recipes should not copy blindly, especially if you just start to adhere to a diet.Remember that a fast protein diet should be balanced and that healthy eating is a guarantee of rapid weight loss.In fact, a complete refusal of carbohydrates can cause violations in the body:
- Carbohydrate deficiency and a large amount of severe food lead to ketosis - poisoning with decay products;
- Moreover, this contributes to a violation of food behavior because a person is simply accustomed to using large parts regardless of hunger;
- Often the pounds rejected are recruited again.
Some authors believe that complete exclusion of carbohydrates is an indispensable condition for weight loss, because in the process of ketosis the body attracts energy mainly from fat deposits.However, modern studies show that it is not at all necessary to refuse carbohydrates in order to burn fat.As much as you lose weight, it depends on the daily calorie content and what exactly the carbohydrates 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 with special cakes and cakes with a high protein content.Of course, the mass should be observed with them, because weight loss is only possible in conditions of continuous energy deficit.You still need to eat less, though, thanks to the protein, you will feel satiety.However, the most competent strategy is to plan the daily content of diet calories, depending on your weight.This will require:
- Calculate the indicator of your main metabolism;
- Choose the amount of food that will provide you with strength, and at the same time allow you to spend fat deposits;
- Further, 400-800 kcal/day should be added to the number of main metabolism, if you train systematically, and 200-300 with a passive lifestyle;
- Make the diet compile.
When calculating the diet, use the daily need for energy and basic nutritional substances depending on age and physical activity.A diet with high protein consumption means mandatory after the following principles:
- You should eat 4-6 times a day;
- TRICK-3-4 last-4 hours before bedtime, the first half of an hour after lifting;
- Each technique should consist of a portion of protein and additional products;
- Up to 14 hours, 1-2 parts of the sources of complex carbohydrates are allowed (these are 4-6 tablespoons of boiled buckwheat, oatmeal, or just as boiled brown rice).Other carbohydrate products during active weight loss should be abandoned;
- After 2pm, protein products should only be eaten with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini;
- Fruits should be limited to 1-2 ugly apples or morning citrus fruits;
- It is advisable to refuse to get sugar drinks -discoloration between meals, as this evokes appetite;
- Fat, especially animals, should be limited to 30-40 g per day.This amount is provided by 1-2 tablespoons of vegetable oil as a spice for vegetables, provided the rest of the food is prepared without fat.
In addition, a protein diet without meat and salt is popular, but it is more radical and difficult to transfer to many people.
What can be eaten with a protein diet
A table of food and protein foods will help you discover the value of food energy.Using reliable data, you can make individual recipes, helping your body lose weight and heal after training.Protein nutrition for weight loss should still be balanced.Product table to reduce weight includes:
- 150-200 g of chicken breast without skin;
- 150-300 g of seafood;
- 150-200 g of little fat fish;
- 100 g of beef or beef;
- 150-200 g tofu;
- 180-250 g of weak curd cheese;
- 1 part of serum protein insulation (1 cup of weak milk, 30 g of protein powder);
- 1 part of a "mixed" cocktail for weight loss (drinking diet with dietary fiber, add other food to them, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you should eat one of them at every meal.Products should be eaten in the quantity it shows.Forbidden is forbidden to fry, roasted with cheese and water with fat sauces, as the protein menu for rapid weight loss excludes rich fat food.But a quick protein diet allows use as spices:
- natural soy sauce;
- balsamic vinegar;
- herb;
- Garlic and lemon juice.
Products for a protein diet without salt and meat
Of course, protein food is mainly meat.However, there are plenty of products suitable for protein diet 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:
- Haviar pig
- squid
- Shrimp
- Caviar
Fish:
- these
- gloss
- Calph
- sled
- Herring
- Salmon
- Mackerel
- tone
Dairy products:
- Frost
- Kefir
- Milk
- Dutch cheese
- Curd
Products containing vegetable protein:
- fungus
- groundnut
- walnut
- Almond
- hazelnut
- Pea
- legume
- lentil
- Soybean
- Sunflower
- Buckwheat
- strips
Squirrel diet without meat includes consumptionoffal:
- Liver (pork, beef, lamb)
- child
- Heart
During the exit period from this diet, onlyLight types of meat and meat products:
- Doctoral
- TurKEy
- Rabbit
- Chicken
Popular Protein Diet Menu
Protek diet menu for 10 days
The peculiarity of this diet: Eat only one type of product every day.In 10 days of such a protein diet, you can drop in 10 pounds.
- Day One: boiled eggs
- Day Two: Boiled fish
- Day Three: Cheese Cheese
- Day Four: Boiled Chicken
- Fifth Day: Uniform potatoes
- Day six: beef soup
- Seventh day: vegetables
- Day Eight: Fruits
- Ninth Day: Kefir
- Day Tenth: Rose crawling
The amount of food consumed by the diet is not limited, but you should not overdo it.During the diet, you should drink at least 2 liters of liquid a day and use vitamin complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use the dishes of every day in any way.The main condition is to eat fifth, from 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, sliced cheese, tsukini, chicken
- Day Two: omelet, vegetable salad, kefir, steam fish, grill
- Day Three: Cheese Gil
- Day Four: Chicken fillet, baking meat, tomatoes, cucumbers
- Fifth Day: Gilte, Dress, Ear, Yogurt, Turkey, Walted Vegetables, Orange
- Day six: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: boiled eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth Day: vegetables, fish cuttings, fish, yogurt, millet
- Day ninth: boiled eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Day Tenth: Cheese Gil
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Day Twelve: boiled eggs, cheese, yogurt, ears, beef
- Thirteen day: boiled eggs, boiled vegetables, fish, beef, buckwheat
- Fourteen Day: boiled eggs, seafood, chicken fillets, beans, tomato juice, oatmeal
Protek diet for weight loss with increased physical activity
The other diet for rapid weight loss is designed for a woman weighing 65 kg, who is trained 3 times a week.
- Breakfast: 6 baked eggs with spinach, 3 tablespoons oatmeal with cinnamon and half of ripe apple.Teaj or coffee without sugar and cream.
- Second Breakfast: 3 tablespoons of boiled buckwheat, 150 g chicken breast
- Lunch: Soup with 100 g of meat and vegetables without starch, grind in a blender in a set of cream
- Lunch: 200 g cheese curd with vegetable salad
- Dinner: 200 g steamed fish or steam cut with green beans
- Before you go to bed: a glass of kefir or a protein cocktail.
feature
Reviews show that this diet helps to lose weight for almost everyone, but is more effective in combination with training of strength in the gym.As you can see from the list, during the weight loss period, the use of sweets and alcohol is not allowed.In order not to have breakdowns, once every 10 days it is necessary to plan a day of rest and eat a small part of your favorite "off -list" product.Before eating this way, be sure to do a thorough medical examination.Pregnancy, deviations in kidney, liver, heart work are unconditional contraindications.Consider the moment the longer the weight loss process lasts, the longer the diet itself, so experts recommend a protein diet for 4 weeks.Such a protein diet for weight loss is used for both women and men.
Recipes for dishes with protein diet
The menu will help you make a calorie table of finished dishes.
expect
Will need:
- Chicken fillet - 400 grams
- Eggs - 2 pcs
- Flour - 1 tbsp.SPOON
- Salt and pepper to taste
Preparation method:
- Cut the fillet into thin layers and beat
- Rub the fillet with salt and pepper and let it absorb a little
- Beat the eggs up to a homogeneous state
- Smell the pieces with an egg and roll a little in flour
- Bake in the oven at a temperature of 220 degrees
Mimoza salad
Will need:
- Eggs - 5 pcs
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onions.1 piece
- Kefir filling with balsamic vinegar
Preparation method:
- Boil the eggs.Separate yellow from protein
- Cheese
- Finely cut the proteins, rub the yellow on a fine grater
- Cut the onion into small cubes
- Press the fish with a fork
- Put layers: protein, cheese, half fish, onions, second half of fish, yellow yellow.Each layer, in addition to the highest, pour a small amount of kefir filling