After many rapid diets, when going to a regular menu, the result is lost.The weight returns, often with additional kilograms.Another thing is a protein diet.With him, you can easily lose weight in a short time and keep the result for a long time.
What is a protein diet?
A protein diet for weight loss implies the use of light protein products.Fat and carbohydrates are reduced to a minimum quantity.Proteins require significant expenditure on digestion, which helps reduce weight.In addition, the restriction of carbohydrates has the energy of the body from its own fat reserves drawn.
Thinching on protein foods can occur very quickly.Full people lose up to 5 kg per week.If you skill 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;
- Large selection of products;
- On a protein diet, you can create a menu independently for a week, a month, several days.
These are protein food systems that are used by athletes and fitness models for drying.They allow in a short time to reduce the thickness of the fat layer, to highlight the relief of the muscles, to add the attractiveness figure.
By the way, the famous saying "press is done in the kitchen" appeared just in the ranks of bodybuilders and models of fitness, which regularly adhere to the nutrition of proteins.
Types of protein regimes
It is a mistake to believe that a protein diet is a system.There are several well -known methods built on proteins.
Main types:
- Diet "Ducan".The French World Cup system.Essence in the four stages developed which differ in gravity and a set of authorized products.Each period is calculated individually.
- The alternation of the squirrel-carbo-hydrate, or simply a mouth.Essence lies in the alternation of protein and protein-carré days.The alternation can continue for a long time.
- Classic "protein" diet.The menu is based on authorized products, but light vegetables are also present in the diet.The duration is 2 to 4 weeks.
- Express Diet.The shortest system only lasts 3 to 5 days, but also the most harmful means of losing weight.There are only protein products in the food.
- Squirrel fat diet.On this system, you can use a lank, sausages, there is a bird with the skin and lose weight.In addition, a very useful aspect cannot cause gastrointestinal tract and other health problems.
Most often, a protein diet with vegetables is chosen for weight loss - a classic version.This system is less harmful to health, while weight disappears, vegetable fibers prevent constipation, helps the digestive system work at a normal rate.In second place in popularity, a protein-carbal alternation approved by nutritionists is actively used worldwide.
Basic rules
Even by following the detailed menu of protein nutrition for weight loss, you can make a mistake.The regime is unbalanced, so from the first day when you have to take vitamins and adhere to the rules.
Main points:
- Protein foods are generous, so do not portions of more than 300 g of 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 disintegration products should be removed from the body.
- All carbohydrates (cereals, sugar, sweet fruits) 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, like syrups against cough, stoves for the throat.
- You cannot eat only proteins, excluding plant products from the diet.These strict systems are a renal blow.
- Health first.With unpleasant symptoms, internal organ work disorders, discomfort must leave the diet.
The daily rate of protein for weight loss is generally 0.8 to 1 g per 1 kg of weight, but this takes into account physical activity.On a protein weight loss system, you can use up to 1.8 to 2 g of protein per 1 kg of weight.In other words, a person with a body weight of 70 kg needs up to 140 g per day.You can only compose this amount with a well -compiled diet.
List of prohibited products
A protein diet for weight loss at home only gives good results with 100% of compliance with rules.The main point is to strictly monitor the diet, to avoid prohibited products.A small candy or a cake will produce all the efforts, will violate the system.
What products cannot be under protein diets:
- All candies (sugar, confectionery, pastille, marshmallows, etc.);
- juice, lemonade and other industrial drinks;
- bread, other products with flour;
- Grasse, smoked meat, semi-finished products, sausages;
- canned and smoke 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 a protein diet does not prohibit the use of sausages, ham, a certain content of fat (they can be ducan), but it is still preferable to refuse.In addition to meat, there are many dyes, there are starch, skins, tendons and other waste.A piece of chicken will bring many more advantages, saturated faster and more profitable for the wallet.
List of authorized products
The weight loss menu on a protein diet is based on a list of products allowed to use.These are mainly fat proteins.
Which can be eaten on a protein diet:
- chicken, turkey, skinless quail;
- Low meat in terms of fog, including lean pork;
- fish of all kinds, you can the fat varieties (salmon, mackerel);
- sea fruit;
- eggs;
- Mushrooms;
- dairy products up to 2% fat, cheese (no more than 40 g per day);
- Friendly vegetables (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onions);
- Greens of all kinds (Sorrel, Rugol, Celery, Aneth, etc.);
- Beans, beans, peas (not canned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All products for a protein diet can be treated thermally, but it is recommended to eat raw vegetables.They therefore preserve more fibers necessary for weight loss.
By the way, there is also a defect diet, a diet for a week is built from cereals, fruit, berries, vegetables.In this way, you can also lose weight, but it is not very popular.
Menu of a classic protein diet for weight loss (for each day)
Since the protein diet allows you to use a huge amount of various products, it is a very brilliant and generous diet.In the menu given for the week of a protein diet for weight loss, the size of the parties 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 cottage cheese, but without vegetables.
| Monday | Tuesday | Wednesday | THURSDAY | Friday | SATURDAY | Sunday | |
| Breakfast (from 7 to 9 a.m.) | Steam Omlet with tomato | Syrniki | Yajchik with chicken | Mass of curds with grated yogurt and carrots | Omlet with onions | Carrot salad with lemon | Eggs with mushrooms |
| Snack (from 10 to 11 a.m.) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cottage cheese with sure cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 1 p.m.) |
"Gaspacho" soup, chicken cutlet | White fish ears with carrots and onions | Chicken simmered with zucchini | Pumpkin puree soup, piece of meat | Meat flint, cabbage salad | Protein omelet with vegetables | "Gaspacho" soup, a piece of meat |
| Afternoon snack
(15-16 hours) |
Jogurt cocktail, vanillin and sugar substitute | Green and cucumbers smoothies | Vegetable salad, cheese slice | Tomato of a basil of a basil | Pea puree | Kabachkaya caviar, green | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumber salad | Meat stuffed pepper, green | Beef stew, tomato sauce | Lemon cooked fish, all vegetables | Cabbage stew with meat | Tomato salad, cucumbers, eggs and chicken | Choice of fish, cabbage salad |
In the menu table for a week of a conventional protein diet for weight loss at home.Sometimes apples (2 to 4 pc per week) are added to such a diet, but only green varieties (Grenny, Sémerenko).Unlike other varieties and fruits, 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 properly.The digestive system with such a BJU set undergoes a high load which must be reduced.Therefore, you should not often fry food, but without oil.
How to cook food on the "protein" diet:
- Cook in water, steamed;
- Simmer in your juice or with the addition of liquid;
- grill;
- Cook in open shape, in the sleeve, aluminum foil.
Often, women ask for a menu for a week with recipes at a time, in fact, a protein diet for weight loss allows you to cook food in a practical manner, but in the context of general rules.If a person like an omelet, you can use it at least every day, but steam, cook in a bag, less often, fry in a dry pan.Also come with meat, fish.Not everyone likes the taste of boiled dishes, they prefer to cook, turn off.But someone does not want to waste time cooking, it is easier for them to throw food in the water, to boil.
Recipes for the protein diet
Any protein diet (and not only) will cause positive emotions and is easy to transfer if the menu is built from interesting and delicious dishes.Here are somewhat simple but very successful recipes from the table.To cook meat, poultry, eggs can be possible for any mistress, but with what better way to serve them?
Tomato sauce
It can be provided to any meat, to the chop instead of a bought ketchup, add to the soup, to be used for stew, cooking, supplying the dishes authorized by the diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 garlic slices;
- salt, pepper;
- 1 teaspoon.vinegar.
Preparation:
- Chop the onions and garlic, pour into a saucepan, enter 1-2 tablespoons of water, turn off to transparent.
- Remove the skin from the tomatoes, cut, send to the onion.Keep together until the juice evaporates.
- Growing the vegetables, put back on the stove again, season with spices, bring to a boil.At the end, introduce a small table vinegar.
If you plan to use the sauce at a time, 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, while it approaches chicken, meat, fish, vegetables.Can be used as a vinaigrette for any salad.In the heart of white yogurt, you can take a dense rowing, Varenz.
Ingredients:
- 150 g of yogurt;
- 1 teaspoon.lemon juice;
- 1 pinch of pepper;
- 4-5 twigs of the dill;
- 1 garlic slice.
Preparation:
- Growing the garlic and washed dill, add to the yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes, instead, they use fruit vinegar, which can also be done.
- Stir and ready!If you want to add brightness, you can introduce a little turmeric or paprika.
Important!Such a sauce is only stored in the refrigerator and not more than a day, it is advisable to use a container (CAN) with a dense cover.
Tomato "Gaspacho" soup
This soup is present in the menu for a week for women per watch, the recipe is suitable for a protein diet for weight loss.The dish will help when you want to eat something light, liquid, but authorized by the system.Recipe with fresh tomatoes.It is not recommended to replace the juice in which there is no fiber.
Ingredients:
- 6 tomatoes;
- 2 pepper;
- 1 cucumber;
- 0.5 red onion;
- 1 garlic fabric;
- 1 basilica branch;
- 3 Aneth twigs;
- Salt, pepper, lemon juice.
Preparation:
- Dip the tomatoes in boiling water, remove it and clean it in one minute.Release the door, peel and clean the pepper.Cut everything into pieces.
- Growing these vegetables with a mixer.Pepper and salt The resulting mass and 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 if the skin is thick, remove all the excess.Add the cucumber to the cold soup.
- At the end, season with chopped dill and basil.
Since this soup is designed for a diet, you can add protein products to it: hard eggs, poultry, fish, any meat.All this will adapt perfectly.
Green and cucumbers smoothies
Another recipe for a protein diet for a menu for a week for weight loss.Here is the basic principle of preparing a smoothie.If you wish, you can take tomatoes, carrots, all the other vegetables instead of a cucumber.Even raw zucchini, cabbage and pumpkin can be used if you like taste.
Ingredients:
- 3 cucumbers;
- 0.5 yogurt cup (rowing);
- 0.5 bouquet of dill;
- salt, pepper;
- Garlic at will.
Preparation:
- Cut the cucumbers.For a smoothie, you can use yellow specimens still too ripe.Clean if necessary.
- Cut the washed green vegetables, peel the garlic slices (may be excluded).
- Growing all the vegetables until the porridge is obtained.
- Add the yogurt.Sometimes a different sour-milk product or ordinary water, vegetable juice is used instead.Salt, pepper.
- Beat the vegetables again, immediately pour into a glass.Use 30 to 40 minutes, you cannot store the drink.
By the way, the menu has a tomato smoothie, it is prepared in exactly the same way.It is important to use ripe tomatoes, be sure to remove the stem that gives bitterness.
How to leave the diet?
In order for all efforts to be in vain, the new weight is preserved, it is important to get out of weight loss properly.No need to rely immediately on a commune (family) table.The output is based on the same protein diet for weight loss, a menu for a week with recipes presented above is used.But it is important to gradually introduce new products.
What to add to the diet:
- In the menu for the first 3 to 5 days, enter 30 g of cereals for breakfast.It is advisable to choose buckwheat, oats, pearl barley, millet.Rice to abstain.
- Then add a variety of fruit to the rust, but not more than 200 g per day.You can also berries.Bananas, sweet grapes, dried fruits are limited, it is better to exclude, like sugar, by Sdoba.
- After 3 to 5 days, rye bread is introduced into the menu.You can replace it with crackers, bread, sound.
The more protein's diet lasted, the more the production is necessary.The weight may drop during.
At the exit, it is recommended to go for sport, it is time to tighten the skin, to increase muscle mass, to add attractiveness to the contours of the figure.
Contraindication
This system is only for young and healthy.The protein diet is contraindicated during pregnancy, breastfeeding, is not suitable for the elderly.It is not suitable for children and adolescents, it can cause serious changes in the body.
The main contraindications:
- drop;
- kidney and liver diseases;
- any problem with the gastrointestinal tract;
- increase in blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of weight loss because of people with Bulemie is not suitable for mental disorders and suffers from insomnia.In any case, before choosing a weight loss method, you should consult a doctor.