After many quick diets, when moving to a regular menu, the result is lost.Weight return, often with extra pounds.Another thing is a protein nutrition.With her you can easily lose weight in a short time and maintain the result.
What is a protein nutrition?
The pounding diet for weight loss includes the use of luminous protein products.Fat and carbohydrates are reduced to a minimum amount.Proteins require large digest costs, which helps reduce weight.Also, carbohydrate limitation makes the body draw energy from your own fat.
Cleating on protein groceries can occur very quickly.Full people lose up to 5 kg per week.If you are competently consider the exit, then the results are easy to save.
What are the plusets of protein diets:
- Weight goes fast, while the muscles muscle remains;
- a person does not bother the feeling of hunger;
- A large selection of products;
- You can make me a week for a week, a month, a few days on a diet protein.
These are protein electricity systems that use athletes and fitness models for drying.In a short time, they allow a decrease in thickness of the fat layer, highlight the relief muscle, add the character of attractiveness.
By the way, the famous saying "printed in the kitchen" appeared in the ranks of bodybuilders and a fitness model, which regularly adhere to protein nutrition.
Types of protein diets
The mistake is to believe that the protein nutrition is a system.There are several well-known methods that are built on proteins.
Main types:
- Diet "Ducan".The world-fraudulent system of the French doctor.The essence in four developed steps that vary in the weight and set of permitted products.Each period is calculated individually.
- Alternation of the carbohydrate squirrel or just noise.The essence is in the exchange of proteins and proteins.The alternation can continue for a long time.
- Classic diet "Protein".The menu is based on the permitted products, but easily vegetables is also present in a diet.Duration is 2-4 weeks.
- Express diet.The shortest system lasts only 3-5 days, but also the most common way of losing weight.There are only protein products in a diet.
- Diet with squirrels-fat.On this system you can use even a jam, sausage, there is a bird with leather and lose weight.Also not a very useful appearance can cause gastrointestinal tract and other health problems.
The protein diet with vegetables for weight loss is most often selected - a classic version.This system is less harmful to health, while weight disappears, the plant fiber prevents constipation, helps the digestive system at a normal pace.In the second place in popularity, the alternation of the protein-carban who approved nutritionists is actively used.
Basic rules
Even after a detailed menu of protein nutrition for weight loss, you can make a mistake.Diet is unbalanced, then from the first day you need to take vitamins and adhere to the rules.
Main points:
- Protein food are cordial, so do not make parts more than 300 g weighing or 300 ml in volume.This will make it easier to work the stomach.
- It is important to drink at least two liters of water (preferably three) per day.Products against protein deterement must be removed from the body.
- All carbohydrate food (cereals, sugar, sweet fruits) are completely excluded from the diet.Honey on the protein diet also falls under the ban.I can't even be in the morning, during a cold, like syrup against cough, loud for the throat.
- You can't eat only proteins, excluding herbal products from the diet.Such strict systems are a renal blow.
- Health in the first place.With all unpleasant symptoms, disorders in the work of the internal organs, discomfort should be abandoned a diet.
The daily protein rate for weight loss is usually 0.8-1 g per kilogram of weight, but it takes into account physical activity.You can use up to 1.8-2 g for 1 kg of weight on the protein system of weight loss.That is, a person with a body weight of 70 kg takes up to 140 g a day.You can only choose this amount with a well-compiled diet.
List of forbidden products
The diet protein for weight loss is offered good results only with 100% compliance with the rules.The main point is strictly to follow a diet, to avoid prohibited products.Small sweets or piece of cake will cross every effort, break the system.
Which products cannot be on protein diets:
- All sweets (sugar, confectionery, lozenges, marshmallows, etc.);
- Juices, lemonade and other industrial drinks;
- Bread, other products with flour;
- Oily meat, smoked meat, semi-refined products, sausages;
- Canned, smoked fish;
- Fruits, dried fruit, honey, walnuts;
- mayonnaise, ketchup and other industrial production sauces;
- beets, potatoes, corn and other vegetables with starch;
- Flour, all types of cereals, fast cereals, bread.
Sometimes a protein nutrition does not prohibit the use of sausages, hams, a certain fat content (can be ducan), but it is still better to reject it.In addition to meat, there are many colors in them, there are starch, skin, tendons and other waste.A piece of chicken will bring much more benefits, saturate faster and more profitable for the wallet.
List of allowed products
The weight loss menu on the protein diet is based on the list of products that are allowed for use.These are mostly low proteins.
What can be eaten on a protein diet:
- Chicken, Turkey, leather-free quail;
- Low fat meat, including skinny pork;
- Fish of any kind, you can greasy varieties (salmon, Mackerel);
- Seafood;
- eggs;
- mushrooms;
- Dairy products up to 2% fat, cheese (no more than 40 g per day);
- Vegetables without starch (cucumbers, tomato, cabbage, radishes, carrots, zucchini, arc);
- Green any species (Sorrel, Rugol, Celer, Koper, etc.);
- Beans, beans, peas (not canned).
You can also use Gelatin, sugar replacements (0 calories), cinnamon, various natural spices.All protein nutrition products can be treated thermally, but it is recommended to eat vegetables raw.So they preserve more fibers necessary for weight loss.
By the way, there is also flaw diet, a diet for a week is built of cereals, fruits, berries, vegetables.This way you can lose weight, but it is not very popular.
Menu classic protein nutrition for weight loss (for each day)
Because the protein nutrition allows the use of a huge amount of different products, it turns out a very bright and warm diet.In a given menu for a week of protein nutrition for weight loss, the size of the part is not listed, only five meals are given.But it can be much more.If the hunger appears in the evening, it is not forbidden to eat a piece of chicken, part of the cottage, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | Vapor omelet with tomato | Syrniki | Yajchik with chicken | Curd mass with yogurt and grated carrots | Omelet with a bow | Carretal salad with lemon | Eggs with mushrooms |
| Snack (from 10 to 11 hours) | Yogurt | Ryazhenka | Cottage | Tomato juice | Kefir | Cottage with sour cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 13 hours) |
Soup "Gaspacho", Chicken Cottel | Ears made of white fish with carrots and onions | Chicken chicken with zucchini | Pumpin Puee broth, piece of meat | Flint of meat, cabbage salad | Protein omelet with vegetables | Soup "Gascacho", a piece of meat |
| Afternoon snack
(15-16 hours) |
Yogurt cocktail, vanilla and sugar replacement | Raspberry and cucumber smoothers | Vegetable salad, slice of cheese | Tomato from basil basil | Peas mashed | Kabachkaya caviar, greenery | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumber salad | Peper stuffed with meat, greenery | Beef stew, tomato sauce | Baked fish with lemon, any vegetables | Meat cabins | Tomato salad, cucumbers, eggs and chicken | Fish ribs, cabbage salad |
In the menu table for the week of classic protein nutrition for weight loss at home.Sometimes apples (2-4 per week) add to such a diet, but only green varieties (Grenny, Semerenko).Unlike other varieties and fruits, they have a small sugar that prevents weight loss.
How to cook food for protein nutrition?
In the given menu of the protein nutrition for weight loss, the names of the dishes are indicated that it is important to prepare properly.The digestive system with such a set of BJU experiences a large load to be reduced.So you shouldn't fry food often, though without oil.
How to cook food on the diet "protein":
- cook in water, steam;
- Simmer in his juice or with the addition of fluid;
- barbecue;
- Bake in the open shape, in your sleeve, foil.
Often women seek me for a week with recipes at once, in fact, the protein weight loss diet allows you to cook food in any convenient way, but within the general rules.If a person like an omelet, you can use it at least every day, but money, cook in your bag, frequently fry in a dry frying pan.Come and with meat, fish.Not all people like tastes of cooked dishes, prefer to bake, turn off.But someone doesn't want to waste time cooking, they're easier for them to throw food in the water, cook.
Recipes for protein nutrition
Any protein (and not only) diet causes positive emotions and is easy to transfer if I am built of interesting and delicious dishes.Here is a bit of simple but very successful recipes from the table.For cooking meat, poultry, eggs can be possible for every mistress, but with what is better to serve?
Tomato sauce
It can be delivered to any meat, instead of purchased ketchup, add to soup, use for stir, baking, topping up any dish permitted.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 slices for garlic;
- salt, pepper;
- 1 TSP.vinegar.
Preparation:
- Chop the bow and garlic, pour into the pan, enter 1-2 tablespoons of water, remove to transparent.
- Remove the skin from the tomato, cut, send to the onion.Collect together until the juice evaporates.
- Masculoma vegetables, put on the stove again, season with spices, bring boil.Finally, present a little vinegar table.
If you plan to use the sauce at once, then the vinegar is not needed.You can also replace it with a finger of a citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any protein nutrition will be boring, because it is approaching chicken, meat, fish, vegetables.It can be used as a topping for any salad.In the heart of the white yogurt you can take a densely rowing, Varenz.
Ingredients:
- 150 g yogurt;
- 1 TSP.Lemon juice;
- 1 fitting pepper;
- 4-5 twigs of suad;
- 1 garlic slice.
Preparation:
- Grind Berlic and washed out Koper, add to yogurt.
- Sol, pepper, add lemon juice to taste.Sometimes they use fruit vinegar instead, which can also be done.
- Stir and ready!If you want to add brightness, then you can introduce a small turmeric or pepper.
Important!Such sauce is kept only in the refrigerator and no more than one day, it is advisable to use the tank (can) with a dense cover.
Soup "Gaspacho" from tomatoes
This soup is already a week for women in the menu, and the prescription is suitable for protein nutrition for weight loss.The circle will help you when you want to eat something light, fluently, but allowed by the system.A recipe with a fresh tomato.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 cloth;
- 1 baseline branch;
- 3 branches of brakes;
- Salt, pepper, lemon juice.
Preparation:
- Dip tomatoes in boiling water, remove and clean it in a minute.Release the gate, peel and clean pepper.Cut everything to pieces.
- Protect this vegetables with aperture.Paprika and salt resulting mass, and lemon juice is added according to the rules.But it is better to focus on the taste of tomatoes.If acids are sufficient, then the juice is turned off.
- Fine chop down a cucumber.If the seeds are large or skin thick, then remove all excess.Add cucumber to a cold soup.
- Finally, the season with chopped hair and basil.
Because this soup is designed for a diet, you can add protein products: cooked eggs, poultry, fish, any meat.Everything will fit perfectly.
Raspberry and cucumber smoothers
Another recipe for protein nutrition from the menu for a week for weight loss.Here is the basic principle of preparing smoothies.If desired, you can take tomatoes, carrots, any other vegetables instead of a cucumber.There can even be used by raw flasks, cabbage and pumpkin if you like the taste.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 piles of copies;
- salt, pepper;
- Garlic on Will.
Preparation:
- Cucumber cut.For smoothie, you can also use desulture, large, yellow patterns.Clean if necessary.
- Cut washed greenery, peel garlic slices (can be excluded).
- Protect all the vegetables until Gar.
- Add yogurt.Sometimes different acid products or ordinary water is used instead, a vegetable juice is used instead.Salt, pepper.
- Beat the vegetables again, pour in a glass immediately.Use 30-40 minutes, you can't store a drink.
By the way, I have a smoothie from the tomato, prepared in exactly the same way.It is important to use mature tomatoes, be sure to remove the stem that gives bitterness.
How to leave a diet?
So all efforts are not in vain, the new weight is preserved, it is important to extract weight loss correctly.There is no need to immediately lean into a common (family) desk.The output is based on the same protein diet for weight loss, the menu for a week with the above prescriptions.But it is important to gradually introduce new products.
What should we add in a diet:
- In the top 3-5 days menu, enter 30 g cereal for breakfast.It is advisable to choose buckwheat, oatmeal, pearl barley, millet.From rice to refrain.
- Then add the variety of fruit in a circuit but not more than 200 g a day.You can also berries.Bananas, sweet grapes, dried fruits are limited, it is better to exclude, like sugar, sdobe.
- After another 3-5 days, a rich bread is introduced in me.You can replace it with crackers, bread, dams.
The longer the protein diet lasted, which takes longer exit.It is possible that the weight will fall during it.
At the exit it is recommended to enter sports, time to tighten the skin, increase muscle mass, add attractiveness to the outline figures.
Contraindications
This system is only for young and healthy people.Diet protein is contraindicated during pregnancy, breastfeeding, is not suitable for older people.It is not suitable for children and adolescents, can cause serious changes in the body.
Main contraindications:
- gout;
- kidney and liver diseases;
- any problems with the gastrointestinal tract;
- Increased blood coagulation;
- cardiovascular problems;
- Endocrine disorders.
This method of losing weight people suffering from bulimemia are not suitable, have mental disorders and suffer from insomnia.In any case, before you choose a weight loss method, you must contact your doctor.