Protein diet specialists are recognized as one of the most effective for weight loss.The protein is called diet in which protein food prevails with a high amount of protein (the proportion of fats and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that the foods rich in protein are slightly caloric, contribute to the restoration of the muscles after the gym and at the same time perfectly satisfy the feeling of hunger.This means that the "protein diet" diet, whose menu is compiled correctly - is an excellent option for a program that includes healthy sport and nutrition.
However, not all weight loss diets are equally useful.So that not only do you lose weight, but you do it also with the benefit, let's take a look at how to eat and sit with a protein diet.
Beneficial diets: because it is impossible to completely exclude carbohydrates
To quickly lose weight, they often use the following recipe: it is possible to eat only chicken with low fat, fish, veal without restrictions and drink drinks without sugar without sugar, but all the other products should be excluded.This plan cannot be considered healthy or balanced.Generally, the authors of these circuits require a weight loss menu for 14 days and abstain from carbohydrates.Of course, these menus and recipes should not copy blindly, especially if you are just starting to join a diet.Remember that a quick protein diet should be balanced and that healthy diet is a guarantee of rapid weight loss.In fact, a complete refusal of carbohydrates can cause violations in the body:
- The absence of carbohydrates and a large amount of heavy foods lead to ketosis: poisoning with decay products;
- Furthermore, this contributes to the violations of food behavior, because a person gets used to the use of great portions regardless of hunger;
- Miles often discarded are recruited.
Some authors believe that the complete exclusion of carbohydrates is a necessary condition to lose weight, because in the trial of ketosis the body draws energy mainly from fat deposits.However, modern studies show that it is not necessary at all necessary to completely refuse carbohydrates to burn fat.As much as you lose weight, it depends on the content of daily calories and what you eat exactly carbohydrates during the day.How to create 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 dessert and special desserts with a high protein content.Of course, the measure must be observed with them, since weight loss is possible only in constant energy deficit conditions.You still have to eat less, even if, thanks to proteins, you will feel satiety.However, the most competent strategy is the planning of the daily caloric content of the diet, depending on your weight.This will require:
- Calculate the indicator of your main metabolism;
- Choose the amount of food that will provide you with vigor and at the same time will allow you to spend fat deposits;
- In addition, 400-800 kcal/day should be added to the main metabolism number, if you systematically train and 200-300 with a passive lifestyle;
- Fill out the diet.
When calculating the diet, use the table of the daily need of energy and basic food substances according to age and physical activity.A diet with a high consumption of protein implies mandatory following the following principles:
- You should eat 4-6 times a day;
- The last trick-3-4 hours before bedtime, the first half one hour after lifting;
- Each technique should consist of a portion of proteins and additional products;
- There are up to 14 hours, 1-2 portions of sources of complex carbohydrates (they are 4-6 tablespoons of boiled buckwheat, oatmeal or as many integrated rice).Other products with carbohydrates during active weight loss should be abandoned;
- After 2pm in the afternoon, protein products must be eaten only with such vegetables: cucumbers, cabbage, tomatoes, salad, zucchini;
- The fruits should be limited by 1-2 ugly or citrus apples in the morning;
- It is recommended to refuse to receive drinks with the sugar -Sostituti between meals, since this arouses appetite;
- Grasso, in particular animals, should be limited to 30-40 g per day.This quantity is provided by 1-2 tablespoons of vegetable oil as a dressing for vegetables, provided that the rest of the food is prepared without fat.
In addition, a meat -free protein diet 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 protein food and food will help you discover the energy value of food.Using reliable data, you can make single recipes, helping your body losing weight and recover after training.Protein food for weight loss should still be balanced.The product table to reduce weight includes:
- 150-200 g of leather-free chicken breast;
- 150-300 g of seafood;
- 150-200 g of low fat content;
- 100 g of veal or beef;
- 150-200 g of tofu;
- 180-250 g of cottage skim;
- 1 portion of isolated of serum protein (1 cup of skimmed milk, 30 g of protein dust);
- 1 portion of a "mixed" cocktail for weight loss (drinking dietary fiber, add other foods, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you have to eat one in each meal.The products should be eaten in the quantity that indicates.It is forbidden to fry, cooked with cheese and water with fat sauces, since the protein menu for rapid weight loss excludes food rich in fat.But a quick protein diet allows use as a condiment:
- natural soy sauce;
- Balsamic vinegar;
- herbs;
- garlic and lemon juice.
Products for a protein diet without salt and meat
Of course, protein food is mainly meat.However, there are many products suitable for meat and salt protein diet.Here is a list of products with the greatest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Wig pigs
- Squid
- Shrimp
- Sturgeon Caviar
Fish:
- Keta
- Polish
- Halibut
- Saira
- herring
- Salmon
- Mackerel
- Tuna
Lactiero -Caseari products:
- Brrynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing vegetable proteins:
- Mushrooms
- Peanut
- Walnuts
- Almond
- Hazelnut
- Peas
- Beans
- Lentils
- Soy meat
- Sunflower seeds
- Buckwheat
- Mile
The meat -free squirrel diet involves consumptionoffal:
- Liver (pig, beef, lamb)
- Children
- Heart
During the exit period from this diet, onlyLight types of meat and meat:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken meat
Popular menu of protein diets
Protek Diet menu for 10 days
The peculiarity of this diet: every day you eat only one type of product.In 10 days of this protein diet, you can drop 10 kilograms.
- First day: hard -boiled eggs
- Second day: boiled fish
- Third day: cheese cottage
- Fourth day: boiled chicken
- Fifth day: uniform potato
- Sixth day: beef soup
- Settimo day: vegetables
- Eighth day: fruits
- Ninth day: Kefir
- Tenth day: decoction of pink
The amount of food consumed by the diet is not limited, but you shouldn't eat too much.During the diet, you need to drink at least 2 liters of liquid per day and use vitamin complexes.
Protek Diet menu for 14 days
This diet is more diversified.You can use every day dishes in any order.The main condition is to eat fractionally, from 4 to 6 times a day.
- One day: hard -boiled eggs, ricotta, feta cheese, tsukkini, chicken meat
- Second day: omelette, vegetable salad, kefir, steam fish, grid meat
- Third day: ricotta, boiled eggs, beef, vegetable salad
- Fourth day: chicken fillet, grilled meat, tomatoes, cucumbers
- Fifth day: cheese cottage, ear, yogurt, turkey, stewed vegetables, oranges
- Sixth day: fish, beef, aubergines, yogurt, oatmeal
- Seventh day: hard -boiled eggs, cottage, prawns, beans, tomatoes, carrots
- Eighth day: vegetables, fish cutlets, fish, yogurt, mile
- Ninth day: hard -boiled eggs, cottage, fish, beef, tomato juice, peanuts
- Tenth day: ricotta, hard -boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: hard -boiled eggs, cottage, tofu cheese, chicken fillet, turkey
- Twelfth day: hard -boiled eggs, cheese, yogurt, ear, beef
- Thirteenth day: hard -boiled eggs, boiled vegetables, fish, calfskin, buckwheat
- Fourteenth day: hard -boiled eggs, seafood, chicken fillet, beans, tomato juice, oatmeal
Protek diet for weight loss with increased physical activity
The next diet for rapid weight loss is designed for a woman who weighs 65 kg, who trains 3 times a week.
- Breakfast: 6 eggs cooked with spinach, 3 tablespoons of oatmeal with cinnamon and half of the oven apple.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons of boiled buckwheat, 150 g of chicken breast
- Lunch: broth with 100 g of meat and vegetables without starch, grind in a blender in a soup cream
- Lunch: 200 g of ricotta with vegetable salad
- Dinner: 200 g of steam or steam fish cut with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Peculiarity
The reviews indicate that this diet helps to lose weight for almost everyone, but it is more effective in combination with the training of force in the gym.As you can see from the list, during the weight loss period, the use of desserts and alcohol is not allowed.In order not to have faults, once every 10 days it is necessary to plan a day of rest and eat a small part of your favorite product "outside the list".Before eating in this way, be sure to conduct a complete medical examination.Pregnancy, deviations in the work of kidneys, liver, heart are unconditional contraindications.Consider the moment 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.
Recipes for protein dietary dishes
The menu will help you create a table of caloric content of the finished dishes.
Cut
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoon.table 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 immerse a little
- Beat eggs up to a homogeneous state
- Smell the ribs with an egg and slightly roll up in the flour
- Bake in the oven at a temperature of 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Boxing fish - 1 bank
- Cheese - 100 grams
- The onions are onion.1 piece
- Kefir filling with balsamic vinegar
Preparation method:
- Boil the eggs.Separate the yolks from proteins
- Hemage grate
- Finely cut the proteins, rub the yolks on a fine grater
- Cut the onion into small cubes
- Press the fish with a fork
- Put the layers: proteins, cheese, half of the fish, onions, the second half of the fish, the yolks.Each layer, except the highest, paid a small amount of Kefir filling