Protein diet is one of the most popular, especially in men.Unlike most diets, it helps to increase muscle mass and also allows you to have a variety of menu for a week.The calorie diet content can easily change according to current energy costs.This allows you to approach the diet in a flexible way and not to experience feelings of hunger.
You can lose weight with a protein diet
Many people wonder if it is possible to lose weight with a protein diet.He falls in the upper part of the most effective nutritional programs to reduce the weight, but the result can only be obtained with regular sports loads.
The main principle of the diet is that most of the diet are proteins.They are a building material for the body, they are essential for muscle growth and happy life generally active.Their deficiency leads to a reduction in performance, thoroughness and a depressed state.
A protein diet can help a person start his transformation.Of course, do you have to say goodbye to sweet and fried, but isn't it worth it?
Do not forget: to lose weight, you must engage in physical culture.
Which power systems exist (Dukan, Keton, Atkins) and how effective they are
There are several power programs for 7, 14 or more days based on the prevalence in the protein diet.Let's talk about them more effective.
Ducano system
The meaning of this system is that there are many protein foods and carbohydrates are consumed in limited quantities.
The Ducan power system consists of 4 phases, each of which differs in its own rules.However, there are general principles for everyone:
- Drink at least 1.5 liters of water per day;
- Every day there should be at least a minimum physical activity: recharge and excursions.
The first step
At this stage, the food is based on low fat protein dishes: chicken meat and turkey without skin, fish, eggs, beef cutout and dairy products -low fatCasecasii.Oil frying is strictly prohibited, but you can use all other cooking methods, for example steam.In addition, spices and vegetables are authorized to the diet.It is essential to support the work of the intestine and daily take a spoonful of oat bran.It is forbidden to eat pork, sausages, rice and other cereals, fruit, desserts, bread, flour, beans and sugar.
The second step
This step will be simpler and lasts more than two weeks.Combine days of protein and vegetables.The protein vegetable diet is diversified and light, especially compared to the days of proteins.The estimated weight loss will greater than 4 kg.If you need not to lose more than 10 kg, the days alternate with each other through one and if more - 5 after 5. The duration of the stadium is calculated based on a simple formula: 1 kilogram lost = 7 days.
The days of the proteins completely repeat the menu from the first step.The only clarification is that it is allowed to add cucumbers.On vegetables days, you can eat any vegetables, except beetroot, avocado and potatoes.They cannot be seasoned with mayonnaise, but you can cook and cook.You must also consume 2 tablespoons of bran every day.The prohibited products are the same as before.
The third step
At this stage, the result is fixed.For each fallen kilogram, 10 days of fixing are needed.Yes, it seems that this is a long time, but that's how you can provide a good impression.It is forbidden to eat semifinated products with sugar, sweet, flour and meat.
It is allowed to use everything that was in the previous stages, but with the additions: the fruits are added a day (only grapes, dates and bananas), 2 pieces of whole wheat bread and 40 g of cheese are impossible.Twice a week you can prepare products containing starch, such as potatoes.And even 2 times a week it is allowed to organize a holiday and there is everything you want, but, of course, without fanaticism.
The fourth step
In this passage, it is assumed that the power system has already become a habit and has become an image of power in principle.Now there are no prohibited products, but it is recommended to organize 1 day a week.Of course, attacking and harmful sweets and is not worth it in enormous quantities: no diet will save from the increase in weight and loss of the result achieved.
Keton diet
На эй диете разрешено есть osci, рыбncy с ы ы faili сè цcti цgeris), помиrs, аокадо, малина, клубниisteторос, сетану и йогventi, а те ве вch с с berile, мsetto, арахис, Greg and Cedar Nuts.Therefore, the menu can be very diversified.
The diet is not categorically suitable for those who have problems with the kidneys and the cardiovascular system, diabetes and eating disorder.These are the side effects waiting for a keto diet:
- Negative impact on the work of the kidneys;
- dehydration, constipation, risk of heart disease.
Keto has significant advantages and disadvantages, so the transition to this diet should be carefully considered.
Atkins diet
The Atkins diet is like Ducan's diet.There are also 4 steps: introductory, base (aimed at reducing weight), transitory (the result is fixed) and final.The first two passages last 14 days: at the moment, the body gets used to a new aspect of nutrition and is rebuilt.In the future, a diet should become a way of life.In the diet, a minimum of carbohydrates, a maximum of protein and a complete refusal of alcohol is supposed.
The base of the diet are also proteins, unsaturated fats and fibers.The second includes avocado, walnuts, salmon and vegetable oils.The fiber will provide green vegetables and vegetables and a little carbohydrates will be able to obtain from fruit, cereals and unwelcome berries.The diet is not suitable for pregnant women and people with kidney and liver problems.
The danger of protein diets
Due to serious deficiencies, protein diets cannot be called healthy and safe.Excess proteins lead to the development of eurolithiasis and negatively influence the functioning of the kidneys, brain and liver.There are many other significant disadvantages:
- The work of the gastrointestinal tract can be compromised.
- Animal food contains cholesterol, even if it is the most dietary meat of the bird.
- Power is generally unbalanced.
We do not recommend to adhere to a purely protein energy circuit, since at a long period of time they cause health problems.
List of protein products
To correctly make a menu, you should know the list of protein products:
- Meat: chicken and turkey fillets and beef.
- Fish: in particular the tuna in which there are practically fat, but a record between the fish the protein content.
- Soy replaces meat and fish for vegetarians and people who refrain from eating meat for other reasons.
- Cottage cheese is a product at affordable prices.
- The cheese contains proteins, but contains many fats.It is not suitable for each diet.
- Beans.Most legumes have many proteins, but the beans are particularly distinct.Chiccer and lentils are also suitable.
- Buckwheat.Of all cereals, it is buckwheat that contains more proteins, also very useful for the work of the fiber intestine.
If you dedicate time to physical culture, then you have an increase in proteins.We recommend paying attention to the mixtures of powder protein, protein bars.The proteins of these products are well absorbed and the compositions are balanced by amino acids, vitamins, micro and macro elements.
Detailed menu of a low -level caloric diet for a week
A low calorie diet for a week will allow you to obtain quick results and generally configure the body with a new nutrition image.This simple diet to lose weight provides for a principle: proper nutrition for 800 kilocalories per day.Consider the menu for a very quick weight loss.
Monday
For breakfast, you can eat low -fat yogurt and drink green tea.
A snack - A handful of peanuts, lunch - chicken fillet, steam cooked.
Snack - 150 g of Cottage Skim.It is recommended to complete the day with a glass of zero fat kefir.
Tuesday
For breakfast, it is recommended to eat 150 g of cottage skim cheese and drink sugar -free coffee.
Snack - low fat yogurt, for lunch - boiled beans, for an afternoon snack - a glass of zero fat kefir.For dinner - A heta steak.
Wednesday
Let's start a day with 2 hard -boiled eggs and sugar -free coffee.As a snack - a glass of low fat yogurt.For lunch - low -fat fish, like a coupon for steam, by means - a glass of fat zolo kefir and for dinner - a handful of peanuts.
Thursday
For breakfast, you can eat cottage with low fat and drink green tea.For a snack - 2 hard -boiled eggs, for lunch - baked turkey fillets with mushrooms and an afternoon snack - an salad of a man -handled man.For dinner, it is recommended to cook the trout.
Friday
For breakfast, cottage without fat and sugar -free coffee.In a snack - a glass of low fat kefir, for lunch - a boiled meat with beans.You can eat the boiled cauliflower at the afternoon snack and dinner with tanked or cooked low fish, for example with cod.
Saturday
For breakfast, you can cook Porridge Hercumar on the water and drink green tea.In a snack - a handful of peanuts, for lunch - fillet of boiled squid,
For afternoon snacks - A glass of Skim Yogurt.As dinner - 2 hard -boiled eggs.
Sunday
This week's last breakfast is Porridge Hercules on water and sugar -free coffee.In a snack - A glass of Skim Kefir, for lunch - low fat fish, for example a mint.The afternoon snack is a salad of boiled beans with mushrooms and a low -fat ricotta for dinner.
Ve-veegetale menu for the squirrel for 14 days
Scoiattto vegetable nutrition is a perfectly balanced menu that allows you to lose weight easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fiber and proteins - everything that is so important for the body.For 14 days, such a diet is offered during the day (for breakfast there is a cup of green tea):
| Day | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g of chicken fillet with vegetables, 200 g of broccoli and low fat yogurt |
| 2 | Porridge on the water, a handful of dried fruit, 200 g fish with vegetables, 200 g of ricotta |
| 3 | Protein omelet with tomatoes and a handle, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomato |
| 4 | 150 g of low -fat cottage with cucumber and buckwheat, steamed turkey fillet with vegetable salad, oven exposure with olives and broom |
| 5 | Porridge on the water, boiled beef + vegetables, avocado salad, a glass of low coffee or 1%. |
| 6 | BARACEN WITH MILK, A boiled chicken salad, tomatoes and iceberg leaves, sheepfish with vegetables |
| 7 | Porridge on low fat milk, vegetable salad and 1 boiled egg, stew with wild rice on an outline |
| 8 | This day should be willing to download, it is possible to eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g of Greek yogurt, 2 hard -boiled eggs, stewed cabbage with chicken, 200 g of cooked policies, with vegetables |
| 10 | Zucchini cooked with cheese, boiled beef with vegetables, buckwheat with cottage and milk |
| 11 | Fatfound yogurt, baked fish with olives and any salad, low fat or 1%coffee |
| 12 | Porridge on water, cod with beans, vegetable salad with chicken |
| 13 | Coottage and milk grain, steam turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Porridge of oats on the water with dried fruit, boiled meat with vegetables, a glass of low fat yogurt. |
The protein vegetable diet is balanced and can be recommended for long -term use.
Review of the results on the results
Usually people seek for the first time on the internet how to lose weight with a protein diet, whether it is really easy to lose weight.Most people know both positive changes in the body and the negative consequences of health.It is really possible to lose weight without muscle loss, improve relief and not expose the body to stress.There is also a variety of menu for each day, lack of feelings of hunger and bad mood.The days of proteins with the aim of losing weight can be arranged without damage to health, but the total duration of this diet should not exceed 14 days based on the doctors' recommendations.
The protein diet is chosen by those who want not only to lose weight, but also in general to qualitatively change the body to seem not exhausted, but rather a cheerful and tight person.This diet is also suitable for those who love meat in its purest form and can easily do without sausages and sausages.In order not to break, the heavy gives some suggestions:
- Drink a glass of hard water in the morning on an empty stomach.
- Breakfast half an hour after awakening.
- Dinner 3 hours before bedtime.
- Drink 2 liters of water a day.
- In order not to have problems with the chair, it is necessary to drink 1%of coffee.
- For those who cannot live without coffee, 1 sugar -free cup is allowed.
People's reviews are full of joy from the fact that in 2 weeks people have started to notice small changes in the body.Let these steps are still very small, but they are already made.Negative, most have an unpleasant smell from the body, which cannot be killed in anything.It is not advisable to sit at this diet for more than 14 days.
Alas, there are no magic tablets for rapid weight loss.It is often said that the protein diets for weight loss are effective, but this is an illusion.Yes, you can quickly lose a couple of extra pounds, but this will happen if it will significantly limit the number of chiocalories eaten.Only weight loss proteins are not suitable.
Interesting recipes
On the one hand, it seems that there are very few allowed products and a person will have a painful monotony.However, it is not so, you can easily diversify the protein diet with ease and simple and tasty recipes for a protein diet for weight loss will help in this.Do not forget to include excursions, race and other sports in the day program.Otherwise, there will be no effect.
Protein cocktail
A protein for weight loss protein is a sporty drink that will saturate the body for the whole day.For the preparation, you will need:
- 200 ml of low fat milk;
- 1 chicken egg;
- 1 banana;
- 100 g 9%-a rod;
- A teaspoon of sugar.
From special equipment, you need to prepare a blender or mixer.
- Beat the clean egg into a blender with sugar
- We cut a clean banana in small circles
- Add the banana to the bowl with an egg, pour the milk and beat until the mass becomes homogeneous.
- Now add the cottage cheese and beat again.
Ready!Bon appetit.
Chicken fillet with guacamole sauce
This is a simple dietary dish.Despite the presence of avocado in the composition, BJU is 57/25/18.To cook, we need:
- 500 g of chicken fillet;
- 1 avocado;
- 1 teaspoon of lemon juice;
- half a teaspoon of dry garlic;
- 1 teaspoon of ground pepper;
- 1 tablespoon of olive oil;
- 100 g of low fat cheese;
- Cisis and pepper to taste.
First you have to remove the pulp from the avocado and knead with a fork, then add pepper, lemon juice, a little salt and condiments.Now we will point out this mass for a while.The remaining salt, condiments and dry garlic must smear the fillet.We distribute the meat in the pan and reflect it on each side for 4 minutes over medium heat.After spraying it with cheese and close the lid so that the cheese melts.Subsequently, you have to wait a couple of minutes, after which you can put the fillet on the plate and put the cooked sauce with your ear cooked at the top.
Protein cottage cheese saucepan
The protein saucepan is perfect for breakfast.For its preparation, you will need:
- 500 g of cottage cheese;
- 1 egg;
- 40 g of corn starch;
- 2 egg proteins;
- 1 tablespoon of powder cooking;
- spoonful of sugar;
- half a teaspoon of vanillin;
- 50 g of raisins.
First you need to mix the proteins of cheese, eggs and eggs.After adding the corn starch and other ingredients.Now lie down the mass in a pan and leave for 30 minutes.at 180 degrees.The crust will prove to be crunchy and the saucepan itself is delicate and satisfactory.
Salad with small trout
For this light salad you will need:
- salad leaves;
- 4 cherry tomatoes;
- 30 g of trout fillet;
- The leggings stem is;
- spoonful of olive oil for refueling;
- pepper.
You can also add a teaspoon of chia seeds to improve the stomach.Cherry must be cut in half, trout - cubes, a stem of onions - rims.Rinse the exhaust leaves, cut into pieces and put it on a plate, put all the ingredients at the top, season with olive oil and condiments.So you have to mix everything deep.This salad should be eaten simultaneously, in the refrigerator it will quickly lose its freshness.
Conclusion
Protein diets allow you to start the path to lose weight, the creation of a strong body and its beautiful shape.In combination with sporting loads, in particular, during his observance it will be a little losing weight, and it is precisely fat, not muscles.The feeling of hunger will not come back, but you certainly have to drink enough water, play sports, walk and consume fiber.
Do not forget that a diet with prevalent animal products is not safe for health due to the fact that they contain cholesterol.
It is recommended to add vegetables to the protein diet, at least 400 g per day, not to mention the potatoes.This will help make food balanced.