Protein regime specialists are recognized as one of the most effective for weight loss.The protein is called power supply where protein food prevails with a large amount of protein (the proportion of fat and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that foods rich in protein is slightly calorie, contribute to the restoration of the muscles after the gymnasium and at the same time, perfectly satisfy the feeling of hunger.And this means that the "protein diet" diet, the menu of which is compiled correctly - is an excellent option for a program that includes sports and healthy nutrition.
However, not all weight loss diets are just as useful.So that you lose weight not only, but you also do it with advantage, let's look more than the way of eating and sitting on a protein diet.
Beneficial diets: why it is impossible to completely exclude carbohydrates
To quickly lose weight, they often use the following recipe - you can only eat low -fat chicken, fish, calf without restrictions and sugar -free drinks, but all other products should be excluded.This plan cannot be considered healthy or balanced.As a rule, the authors of these circuits require a menu for weight loss for 14 days and abstain from carbohydrates.Of course, these menus and recipes should not be a copy blindly, especially if you are just starting to join a diet.Remember that a rapid protein diet should be balanced and a healthy diet is a rapid weight 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 food leads to a ketosis - poisoning with disintegration products;
- In addition, this contributes to violations of eating behavior, because a person simply gets used to the use of large portions regardless of hunger;
- The often thrown kilograms are recruited.
Some authors believe that the complete exclusion of carbohydrates is a necessary condition for losing weight, because in the ketosis process, the body mainly draws the energy from fat deposits.However, modern studies show that it is not at all necessary to completely refuse carbohydrates in order to burn fat.As much as you lose weight, it depends on the daily calorie content and the carbohydrates exactly that you eat during the day.How to make 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 special desserts and candies with a protein protein content.Of course, the measurement must be observed with them, because weight loss is only possible under constant energy deficit conditions.You should still eat less, although, thanks to proteins, you will feel satiety.However, the most competent strategy is planning the daily calorie content of food, according to your own 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 pass fat deposits;
- In addition, 400-800 kcal / day should be added to the number of main metabolism, if you systematically draw and 200-300 with a passive lifestyle;
- Make the diet compilation.
When calculating the diet, use the table of the daily energy need and basic food substances depending on age and physical activity.A diet with rich protein consumption implies the following principles compulsory:
- You should eat 4 to 6 times a day;
- The last Tour-3-4 hours before bedtime, the first half per hour after lifting;
- Each technique must consist of part of the proteins and additional products;
- Until 2 p.m., 1-2 parts of complex sources of complex carbohydrates are authorized (these are 4-6 tablespoons of boiled buckwheat, oatmeal or as much boiled brown rice).Other products with carbohydrates during active weight loss should be abandoned;
- After 2 p.m., protein products should 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 advisable to refuse to receive drinks with sugar substitutes between meals, as this arouses appetite;
- Fat, especially animals, must be limited to 30 to 40 g per day.This quantity is provided by 1-2 tablespoons of vegetable oil as a seasoning for vegetables, provided that the rest of the food is prepared without fat.
In addition, a meat and salt protein diet is popular, but it is more radical and difficult to transfer to many people.
Which can be eaten with a protein diet
A table of protein foods and foods will help you discover the energy value of food.Using reliable data, you can make individual recipes, help your body lose weight and recover after training.Protein food for weight loss should always be balanced.The product table to reduce weight includes:
- 150-200 g of skinless 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 skimmed cottage cheese;
- 1 portion of serum protein isolate (1 cup of skimmed milk, 30 g of protein powder);
- 1 part of a “mixed” cocktail for weight loss (drink with a diet with dietary fibers, add other foods, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you should eat one with each meal.The products should be consumed in quantity that indicates.It is forbidden to fry, cooked with cheese and water with oily sauces, as the protein menu for rapid weight loss excludes foods rich in fat.But a rapid protein diet allows use as a seasoning:
- Natural soy sauce;
- balsamic vinegar;
- Herbs;
- Aim and lemon juice.
Products for a protein diet without salt and meat
Of course, protein foods are mainly meat.However, there are many products adapted to the protein diet without meat and salt.Here is a list of products with the largest protein content from which you can prepare a variety of dishes for this diet:>Sea fruit:
- Caviar pigs
- Squid
- Shrimp
- Sturgeon caviar
Fish:
- Keta
- Polish
- Halibut
- Saira
- herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing vegetable proteins:
- Mushrooms
- Peanut
- Walnut
- Almond
- Hazelnut
- Peas
- Beans
- Lenses
- Soy meat
- Sunflower seeds
- Buckwheat
- Millet
Meatless squirrel regime implies consumptionwaste:
- Liver (pork, beef, lamb)
- Children
- Heart
During the period of exit from this diet, onlySlight types of meat and meat products::
- Doctoral sausage
- Türkiye
- Rabbit meat
- Chicken meat
Popular menu of protein diets
Protek diet menu for 10 days
The particularity of this diet: every day you eat only one type of product.In 10 days of such a protein diet, you can fall to 10 kilograms.
- First day: hard eggs
- Two second day: boiled fish
- Third day: Cottage cheese
- Fourth day: boiled chicken
- Fifth day: Potato in uniform
- Sixth day: beef soup
- Seventh day: vegetables
- Eighth day: Fruits
- Ninth day: Kefir
- Tenth day: Decoction of Rosep
The amount of food consumed by food is not limited, but you should not eat too much.During the diet, you should drink at least 2 liters of liquid per day and use vitamin complexes.
Protek diet for 14 days
This diet is more diverse.You can use dishes of every day in any order.The main state is to eat fractionally, from 4 to 6 times a day.
- One day: hard eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- Two second day: omelet, vegetable salad, kefir, steamed fish, grilling meat
- Third day: cottage cheese, hard eggs, beef, vegetable salad
- Fourth day: chicken fillet, grill meat, tomatoes, cucumbers
- Day Fifth: Cottage cheese, ear, yogurt, turkey, simmered vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: hard eggs, cottage cheese, shrimps, beans, tomatoes, carrots
- Eighth day: vegetables, fish chops, fish, yogurt, millet
- Ninth day: hard eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Tenth day: cottage cheese, hard eggs, beef, tomatoes, cucumbers
- Eleventh day: hard eggs, cottage cheese, tofu cheese, chicken net, turkey
- Twelfth day: hard eggs, cheese, yogurt, ear, beef
- Thirteenth day: hard eggs, boiled vegetables, fish, veal, buckwheat
- Fourteenth day: hard eggs, seafood, chicken net, 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 weighing 65 kg, who trains 3 times a week.
- Breakfast: 6 eggs cooked with spinach, 3 tablespoons of oat flour with cinnamon and half of the apple in the oven.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons of boiled buckwheat, 150 g chicken breast
- Lunch: Bouting with 100 g of starch -free meat and vegetables, grind in a cream mixer
- Lunch: 200 g cottage cheese with vegetable salad
- Dinner: 200 g of steamed fish or steamed anointed with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Particularities
Critics indicate that this diet helps to lose weight to almost everyone, but it is the most effective in combination with strength training in the gymnasium.As you can see on the list, during the weight loss period, the use of candies and alcohol is not allowed.In order not to have breakdowns, 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, make sure you make a complete medical examination.Pregnancy, differences in the work of kidneys, liver, heart are unconditional contraindications.Consider the moment when the weight loss process is longer, the longer the diet itself, so experts recommend a protein diet for 4 weeks.Such a protein diet for weight loss is used for women and men.
Recipes for protein diet dishes
The menu will help you create a calorie content table for finished dishes.
Chop
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 beat
- Rub the net with salt and pepper and soak it a little
- Beat the eggs to a homogeneous state
- Feel the chops with an egg and roll slightly in flour
- Bake 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 filled with balsamic vinegar
Preparation method:
- Boil the eggs.Separate the yellows from the protein
- Grate the cheese
- Finely cut the proteins, rub the yolks on a thin grater
- 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, yellow.Each layer, except for the highest, has lost a small amount of kefir garnish