After several quick diets and switching to the regular menu, the results are lost.Weight recovery, usually with extra kilograms.Another thing is the protein diet.With it, it’s easy for you to lose weight for a short period of time and keep results for a long time.
What is a protein diet?
A protein diet for weight loss involves the use of light protein products.Reduce fat and carbohydrates to a minimum amount.Protein requires a lot of digestion costs, which helps lose weight.Similarly, carbohydrate limitations allow the body to draw energy from its own fat reserves.
Weight loss with protein foods can happen quickly.The whole person loses up to 5 kg per week.If you have the ability to consider the output, the results are easy to save.
What are the advantages of a protein diet:
- The weight leaves quickly while the muscle mass remains;
- A person will not torture hunger.
- a large number of products;
- On a protein diet, you can independently make it for a week, a month, a few days.
It is the protein dynamic system for athletes and fitness models to dry.They can reduce the thickness of the fat layer in a short time, highlight muscle relief, and increase attractive graphics.
By the way, the famous saying “made in the kitchen” appears in every aspect of bodybuilders and fitness models that often adhere to protein nutrition.
Protein diet type
It is wrong to believe that protein diets are a system.There are several well-known methods based on proteins.
Main types:
- Diet "Dukan".From the world of French doctors - famous system.In four development steps, severity and a set allow for the nature of the product.Each cycle is calculated separately.
- Squirrel - alternating carbohydrates, or just buch.The essence is in the alternation of protein and protein carbohydrate days.Alternating can last for a long time.
- Classical diet "protein".The menu is based on products allowed, but light vegetables are also present in the diet.The duration is 2-4 weeks.
- Eat fast.The shortest system lasts only 3-5 days, but it is also the most harmful way to lose weight.There are only protein products in the diet.
- Squirrel fat diet.On this system, you can use lard, sausage, birds with skin and weight loss.Also not very useful appearance can cause gastrointestinal and other health problems.
Most commonly, a protein diet with vegetables was chosen to lose weight - the classic version.The system is less harmful to health, and when the weight disappears, plant fibers prevent constipation and help the digestive system work at a normal speed.In the second place in popularity, nutritionists approved proteins - Craba alternately used actively around the world.
Basic Rules
Even if you follow a detailed menu of protein nutrition to lose weight, you will make mistakes.The diet is unbalanced, so from day one you need to take vitamins and follow the rules.
Key points:
- Protein foods are hearty, so don't make a portion of them weigh more than 300 g or 300 ml in volume.This will help the stomach work.
- It is important to drink at least two liters of water a day (preferably three liters and three liters).Protein decay products must be cleared from the body.
- All carbohydrate foods (cereals, sugars, sweet fruits) are completely excluded from the diet.Honey on the protein diet is also a ban.They even had their throats loud on cold mornings, such as coughing syrup.
- You can't just eat protein, not include plant products in your diet.Such a strict system is a kidney blow.
- First of all, health.Due to any unpleasant symptoms, diseases in the work of internal organs require discomfort, so diet needs to be left behind.
The daily protein rate for weight loss is usually 0.8-1 g per 1 kg of body weight, but this is considered in physical activity.On a weight-loss protein system, up to 1.8-2 grams of protein can be used per 1 kg of body weight.That is to say, a person weighing 70 kg needs up to 140 grams per day.You can only dial this quantity with a good diet.
Prohibited Product List
A protein diet for losing weight at home is only 100% following the rules and provides good results.The point is to strictly follow the diet to avoid banning products.A small piece of candy or cake will do its best to violate the system.
Which products cannot be on the protein diet:
- All candies (sugar, candy, feast, marshmallows, etc.);
- Juice, lemonade and other industrial drinks;
- bread, other flour products;
- Fat meat, smoked meat, semi-produced products, sausage;
- Canned smoked fish;
- Fruits, dried fruits, honey, nuts;
- mayonnaise, tomato sauce and other industrially produced seasonings;
- beets, potatoes, corn and other vegetables with starch;
- Flour, various cereals, fast cereals, bread.
Sometimes, a protein diet won't ban sausages, hams, certain fat contents (they can be Dukan), but rejection is still better.In addition to meat, there are many dyes, as well as starch, skin, tendons and other waste.A piece of chicken brings more benefits, is faster to saturate, and is more profitable to the wallet.
Allowed product list
The menu for protein diet weight loss is based on a list of products allowed.These are mainly low-fat proteins.
What to eat on a protein diet:
- Chicken, turkey, quail without skin;
- Low fat, including lean pork;
- Any kind of fish you can have fat breeds (salmon, mackerel);
- seafood;
- egg;
- mushroom;
- Dairy products up to 2% fat, cheese (no more than 40 grams per day);
- Vegetables without starch (cucumber, tomato, cabbage, radish, carrot, zucchini, onion);
- any kind of green (maroon, ruegel, celery, dill, etc.);
- Beans, beans, peas (uncanned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All products used in protein diets can be hot-processed, but it is recommended that you eat raw vegetables.Therefore, they retain more fiber needed to lose weight.
By the way, there is also a defective diet, which is established by grains, fruits, berries, vegetables.This way, you can lose weight, but it is not very popular.
Menu for classic protein diet weight loss (daily)
Since the protein diet allows you to use a large variety of products, it turns out that the diet is very bright and hearty.In a given menu for the week of the protein diet, the weight loss size was not indicated and only five meals were served.But there are more.If hunger appears at night, one chicken, part of cheese, but no vegetables are allowed.
| on Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | OMLET Steam and Tomato | Syrniki | yajchik and chicken | Coagulate mass with yogurt and grated carrots | onion | Carrot Salad with Lemon | Eggs and Champignons |
| Snacks (10 to 11 hours) | yogurt | Ryazhenka | cottage cheese | Tomato juice | Kefir | Cheese and sour cream | Tea, 2 slices of cheese |
| dinner
(From 12 to 13 hours) |
Soup "Gaspacho", chicken steak | Ears made of white fish with carrots and onions | Chicken and zucchini | Pumpkin puree soup, a piece of meat | Meat, cabbage salad | Egg omelette | Soup "Gaspacho", a piece of meat |
| Afternoon snacks
(15-16 hours) |
Jogging cocktails, vanilla and sugar alternatives | Smoothies made of green and cucumber | Vegetable salad, cheese slices | Tomato from basil | Pea puree | Kabakaya Caviar, green | Chicken Meatballs |
| dinner
(18-20 hours) |
Steak, yogurt sauce, cucumber salad | Pepper stuffed with meat, vegetables | Beef stew, tomato sauce | Grilled fish with lemon, any vegetables | Stewed cabbage | Tomato salad, cucumber, eggs and chicken | Fish steak, cabbage salad |
In the menu table, a week of classic protein diet to lose weight.Sometimes, apples (2-4 PCs per week) are added to this diet, but only green varieties (Grenny, Semerenko).Unlike other varieties and fruits, they have very little sugar and can prevent weight loss.
How to cook food for protein diet?
In a given menu for a given protein diet, to lose weight, it is important to prepare correctly.The digestive system with such a BJU experiences high loads that need to be reduced.So, despite the lack of oil, you shouldn't fry food often.
How to cook food on a “protein” diet:
- Boil in water and steam;
- Cook in your juice or added liquid;
- Roast;
- Bake in open form, sleeves.
Often women ask for a menu at once while using recipes, in fact, a weight loss protein diet can allow you to cook food in any convenient way, but within the framework of general rules.If you are like an omelet you can use it at least every day, but steam is cooked in a bag and fry less in a dry skillet.It also comes with meat and fish.Not everyone likes the taste of cooking, they prefer to bake and extinguish.But some people don't want to waste time cooking, they're more likely to throw food into the water and boil it.
Protein diet recipes
Any protein (not only) diet can cause positive emotions, and it is easy to transfer if the menu is made of fun and delicious dishes.It's a bit simple here, but the recipe on the table is very successful.To cook meat, poultry, eggs can be provided for any mistress, but what better service?
Tomato sauce
It can be provided to any meat, fries instead of the tomato sauce you purchased, added to the soup for stewing, baking, refueling, refueling.
raw material:
- 4 tomatoes;
- 1 onion;
- 2 slices of garlic;
- salt, pepper;
- 1 teaspoon vinegar.
Prepare:
- Cut the onion and garlic, pour into the pot, enter 1-2 tablespoons of water, and release until transparent.
- Remove the skin from the tomatoes, cut, and send to the onion.Stew together until the juice evaporates.
- Grind the vegetables, place them on the stove again, season with spices and bring to a boil.Finally, introduce a small table of vinegar.
If you plan to use the sauce at once, you don't need vinegar.You can also replace it with a little citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any protein diet would be boring as it is close to chicken, meat, fish, vegetables.Can be used as a dressing for any salad.In the core of white yogurt you can row, Varenz.
raw material:
- 150 grams of yogurt;
- 1 teaspoon lemon juice;
- 1 pinch pepper;
- 4-5 small dill twigs;
- 1 slice of garlic.
Prepare:
- Grind the garlic and wash the dill and add the yogurt.
- Salt, pepper, season with lemon juice.Sometimes they use fruit vinegar, which can be done.
- Stir and prepare!If you want to add brightness, you can introduce some turmeric or chili powder.
Important!Such sauces are stored only in the refrigerator for no more than a day, and it is recommended to use a container with a dense lid (CAN).
Tomato soup "gaspacho"
There is a soup in the menu that can be used by women via watches, and this recipe is suitable for a weight loss protein diet.This dish helps when you want to eat something lightweight liquid but what the system allows.The recipe is served with fresh tomatoes.Replacement of juice without fiber is not recommended.
raw material:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onion;
- 1 piece of garlic;
- 1 Raleigh branch;
- 3 small dill twigs;
- Salt, pepper, lemon juice.
Prepare:
- Dip the tomatoes in boiling water, remove and clean within one minute.Release the door, peel and clean the pepper.Cut everything into pieces.
- Grind these vegetables with a blender.Pepper and salt produce mass and add lemon juice according to the rules.But it's best to focus on the taste of tomatoes.If the acid is sufficient, the juice is excluded.
- Chopped cucumbers.If the seeds are large or the skin is thick, remove any excess.Add cucumber to the cold soup.
- Finally, season with chopped dill and basil.
Since this soup is designed for diet, you can add protein products to it: boiled eggs, poultry, fish, any meat.All of these are perfect for it.
Smoothies made of green and cucumber
Another recipe for protein diet from the menu for a week to lose weight.This is the basic principle of preparing smoothies.If you want, you can take tomatoes, carrots, any other vegetables instead of cucumbers.If you like this flavor, even the original zucchini, cabbage and pumpkin can be used.
raw material:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 a pile of dill;
- salt, pepper;
- Garlic is casual.
Prepare:
- Cut into cucumbers.For smoothies, you can even use weedy, large, yellowed specimens.Clean if necessary.
- Cut the washed vegetables and slice the garlic (can be excluded).
- Grind all the vegetables until they are wilted.
- Add yogurt.Sometimes, different acid products or regular water are used, but vegetable juice is used.Salt, pepper.
- Beat the vegetables again and pour immediately into a glass.You cannot store your drinks for 30-40 minutes.
By the way, there are smoothies from tomatoes on the menu, prepared in the exact same way.It is important to use ripe tomatoes, be sure to remove the bitter scent.
How to leave your diet?
Therefore, all efforts are not futile, and it is important to keep new weights and it is important to lose weight correctly.No need to rely on a regular table immediately.Output is based on the same protein diet to lose weight using the week menu described above.But it is important to gradually introduce new products.
What to increase your diet:
- In the menu for the first 3-5 days, enter breakfast in 30 grams of cereals.It is recommended to choose buckwheat, oatmeal, pearl barley, and millet.From rice to avoid.
- Next, add various fruits to your buttocks, but no more than 200 grams per day.You can also be berries.Bananas, sweet grapes, dried fruits are limited, and it is best to exclude Sdoba like sugar.
- After another 3-5 days, bring the rye bread into the menu.You can replace it with cookies, bread, bran.
The longer the protein diet lasts, the longer it takes to output.The weight may decrease during its period.
At the exit, it is recommended to participate in exercise, and it is time to tighten the skin, increase muscle mass, and add attractiveness to the character's contour.
Contraindications
This system is only suitable for young and healthy people.Protein diet is taboo during pregnancy, breastfeeding is not suitable for the elderly.It is not suitable for children and adolescents and can cause serious changes in the body.
Main contraindications:
- gout;
- Kidney and liver disease;
- any problems with the gastrointestinal tract;
- Increased blood clotting;
- Cardiovascular problems;
- Endocrine disease.
This weight loss method is not suitable for people with anemia, suffering from mental disorders, and suffering from insomnia.In any case, you need to consult a doctor before choosing a weight loss method.