Protein diet specialists are recognized as one of the most effective for weight loss.Protein is called diet where protein foods prevail with a large amount of protein (the proportion of fats and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that protein -rich foods are slightly caloric, contribute to the restoration of the muscles after the gym and, at the same time, perfectly satisfy the feeling of hunger.And this means that the "protein diet" diet, whose menu is compiled correctly, is an excellent option for a program that includes healthy sports and nutrition.
However, not all diets for weight loss are equally useful.So that it not only loses weight, but also does it with benefit, let's see more than how to eat and sit in a protein diet.
BENEFICAL DIETS: Why it is impossible to completely exclude carbohydrates
To lose weight quickly, they often use the following recipe: you can only eat low fat, fish, veal without restrictions and sugarless drinks, but all other products must be excluded.This plan cannot be considered healthy or balanced.In general, the authors of such circuits require a menu to lose weight for 14 days and abstain from carbohydrates.Of course, such menus and recipes should not copy blindly, especially if you are beginning to adhere to a diet.Remember that a fast protein diet should be balanced and that healthy eating is a quick loss guarantee.In fact, a complete rejection of carbohydrates can cause violations in the body:
- The absence of carbohydrates and a large amount of heavy foods lead to ketosis: poisoning with decomposition products;
- In addition, this contributes to food behavior violations, because a person simply is customary to use large portions, regardless of hunger;
- Discarded kilograms are often recruited.
Some authors believe that the complete exclusion of carbohydrates is a necessary condition to lose weight, because in the ketosis process the body extracts energy mainly from fat deposits.However, modern studies show that it is not necessary to completely reject carbohydrates to burn fat.As much as it loses weight, it depends on the daily calorie content and what exactly the carbohydrates eat during the day.How to make a protein diet menu to lose weight?
LOSE PROTEIN DIET
It will be reasonable to include carbohydrates in your diet will help you with special desserts and sweets with a high protein content.Of course, the measure must be observed with them, because weight loss is only possible under conditions of constant energy deficit.You still have to eat less, although, thanks to the protein, you will feel satiety.However, the most competent strategy is the planning of the daily calorie content of the diet, depending on its own weight.This will require:
- Calculate the indicator of your main metabolism;
- Choose the amount of food that will provide vigor, and at the same time allow you to spend fat deposits;
- In addition, 400-800 kcal/day must be added to the numbers of the main metabolism, if it trains systematically, and 200-300 with a passive lifestyle;
- Make compilation of the diet.
When calculating the diet, use the table of the daily need for basic food substances depending on age and physical activity.A diet with high protein consumption implies mandatory after the following principles:
- You must eat 4-6 times a day;
- The last trick-3-4 hours before bedtime, the first half one hour after lifting;
- Each technique must consist of a portion of additional proteins and products;
- They are allowed up to 14 hours, 1-2 portions of complex carbohydrate fountains (these are 4-6 tablespoons of borene boacero, oatmeal or so many boiled integral rice).Other products with carbohydrates must be abandoned during active weight loss;
- After 14 in the afternoon, protein products should eat only with such vegetables: cucumbers, cabbage, tomatoes, salad, zucchini;
- Fruits must be limited by 1-2 ugly apples or citrus fruits in the morning;
- It is advisable to refuse to receive drinks with sugar -substitute for meals, since this gives off the 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 condiment for vegetables, provided that the rest of the food is prepared without fat.
In addition, a meatless and salt protein diet is popular, but it is more radical and difficult to transfer many people.
What can be eaten with a protein diet
A protein food and food table will help you discover the energy value of food.Using reliable data, you can make individual recipes, helping your body to lose weight and recover after training.Protein foods for weight loss must still be balanced.The product table to reduce weight includes:
- 150-200 g of skin-free chicken breast;
- 150-300 g of seafood;
- 150-200 g of low-fat fish;
- 100 g of veal or beef;
- 150-200 g of tofu;
- 180-250 g of skim cottage check;
- 1 portion of serum protein isolate (1 cup of skim milk, 30 g of powder protein);
- 1 portion of a "mixed" cocktail is prohibited to lose weight (drink diet with dietary fiber, add other foods, especially with carbohydrates;
- 4-6 eggs.
An effective protein diet is that one of them should eat at each meal.Products should be eaten in the amount indicated.It is prohibited to fry, baked with cheese and water with fatty sauces, since the protein menu to lose weight excludes foods rich in fats.But a fast protein diet allows its use as a seasoning:
- natural soy sauce;
- balsamic vinegar;
- herbs;
- Garlic and lemon juice.
Product products without salt and meat
Of course, protein food is mainly meat.However, there are enough products suitable for meat and salt protein diet.Here is a list of products with the highest protein content than you can prepare a variety of dishes for this diet:>Seafood:
- Caviar pigs
- Squid
- Shrimp
- Sturgeon caviar
Fish:
- Keta
- Polish
- Halibut
- Saira
- herring
- Salmon
- Mackerel
- Tuna
Milk products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing vegetable protein:
- Fungus
- Peanut
- Nut
- Almond
- Hazelnut
- Peas
- Beans
- Lentils
- Soy meat
- Sunflower seeds
- Buckwheat
- Darling
Meatless squirrel diet implies consumptionoffal:
- Liver (pork, beef, lamb)
- Children
- Heart
During the departure period of this diet, onlyTypes of meat and meat products:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken meat
Popular Protein Diet Menu
Protek diet menu for 10 days
The peculiarity of this diet: every day you only eat a type of product.In 10 days of this protein diet, it can fall to 10 kilograms.
- First day: boiled eggs
- Second day: boiled fish
- Third day: handmade cheese
- Fourth day: boiled chicken
- Fifth Day: Pope in uniform
- Sixth day: meat soup
- Seventh day: vegetables
- Eighth day: fruits
- Ninth day: Kefir
- Tenth day: decoction of roses
The amount of food consumed by the diet is not limited, but should not eat excessively.During the diet, you must drink at least 2 liters of liquid per day and use vitamin complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use every day dishes in any order.The main condition is to eating fractionally, 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- Second day: tortilla, vegetable salad, kefir, steamed fish, grill meat
- Day three: cottage cheese, boiled eggs, beef, vegetable salad
- Fourth day: Chicken fillet, grill meat, tomatoes, cucumbers
- Fifth day: cottage cheese, yogurt, turkey, stewed vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: boiled eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth day: vegetables, fish chops, fish, yogurt, millet
- Ninth day: boiled eggs, cottage cheese, fish, beef, tomato juice, peanut
- Tenth day: cottage cheese, boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Twelfth day: boiled eggs, cheese, yogurt, ear, beef
- Day of the day: boiled eggs, boiled vegetables, fish, veal, saracen wheat
- Day of the day: boiled eggs, shellfish, chicken fillet, beans, tomato juice, oatmeal
Protek Diet for weight loss with greater physical activity
The next fast weight diet is designed for a woman weighing 65 kg, who trains 3 times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons of oatmeal with cinnamon and half of the baked apple.Tea or coffee without sugar and cream.
- Second Breakfast: 3 tablespoons of boater wheat boiled, 150 g of chicken breast
- Lunch: broth with 100 g of meat and vegetables without starch, move in a blender in a cream group
- Lunch: 200 g of cottage cheese with vegetable salad
- Dinner: 200 g of steamed fish or steam chop with green beans
- Before bedtime: a glass of kefir or a protein cocktail.
Peculiarities
Reviews indicate that this diet helps lose weight for almost all, but is more effective in combination with strength training in the gym.As you can see on the list, during the period of weight loss, the use of sweets and alcohol is not allowed.In order not to have breakdown, once every 10 days it is necessary to plan a rest day and eat a small portion of its favorite product "out of the list."Before eating this way, be sure to perform a complete medical examination.Pregnancy, deviations in the work of the kidneys, the liver, the heart are unconditional contraindications.Consider the time when the weight loss process lasts, the longer the diet itself, so experts recommend a protein diet for 4 weeks.This protein diet for weight loss is used for both women and men.
Protein diet dishes recipes
The menu will help you make a table of calories content of finished dishes.
Cut
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoon.spoon
- Salt and pepper to taste
Preparation Method:
- Cut the fillet into thin layers and gown
- Rub the steak with salt and pepper and let it soak a little
- Beat the eggs to a homogeneous state
- Smells the chops with an egg and rolle slightly in flour
- Bake in the oven at a temperature of 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- The onions are onion.1 piece
- Kéfir filling with balsamic vinegar
Preparation Method:
- Boil the eggs.Separate protein yolks
- Grid cheese
- Finely cut the proteins, rub the yolks into a fine grat
- Cut the onion into small cubes
- Press the fish with a fork
- Put layers: proteins, cheese, half of the fish, onions, the second half of the fish, the yolks.Each layer, except the highest, throws a small amount of kefir filling