Protein dietitians are recognized as one of the most effective for weight loss.This protein is called a diet where protein foods occur with a high amount of protein (fat proportions and carbohydrates, each decreasing), as good as carbohydrates.The point is that foods rich in protein are a bit calorie, contributing to muscle recovery after the gym and at the same time perfectly satisfying the feeling of hunger.And this means that the "protein diet" diet, which is properly arranged - is a good choice for programs that include sports and healthy nutrition.
However, not all diets for weight loss are just as useful.Until you not only lose weight, but also do it with benefits, let's look more than how to eat and sit on a protein diet.
Beneficent diet: Why is it impossible to exclude carbohydrates completely
To quickly lose weight, they often use the following recipes - you can eat only low chicken, fish, beef without restrictions and sugar -free drinks, but all other products should be excluded.This plan cannot be considered healthy or balanced.Usually, the writer of the circuit needs a menu for a 14 -day weight loss and staying away from carbohydrates.Of course, such menus and recipes cannot copy blindly, especially if you are just starting to adhere to your diet.Keep in mind that a fast protein diet should be balanced and healthy nutrition is a guarantee of rapid weight loss.In fact, complete rejection of carbohydrates can cause infringement in the body:
- the absence of carbohydrates and a large number of heavy foods leads to ketosis - poisoning with the product of damage;
- In addition, this contributes to a violation of food behavior, as one is used to using large parts regardless of hunger;
- Usually the kilograms are removed recruited.
Some authors believe that the complete exception of carbohydrates is a requirement for weight loss, as in the process of body ketosis attracts energy especially from fat deposits.However, modern studies show that it does not need to completely reject carbohydrates to burn fat.As you lose weight, it depends on your daily calorie content and what is actually the carbohydrate you eat during the day.How to create a protein diet menu for weight loss?
A protein diet for weight loss
It is reasonable to include carbohydrates in your diet will help you dessert and sugar -specialty with high protein content.Of course, that step must be observed with them, as weight loss is only possible in a constant energy deficit.You still need to eat less, though, thanks to protein, you will feel full.However, the most competent strategy is the planning of your daily calorie content, depending on your own weight.This requires:
- Calculate your main metabolism indicator;
- Choose the amount of food that will encourage you, and at the same time allows you to spend fat deposits;
- Further, 400-800 kcal/day should be added to the number of major metabolism, if you train systematically, and 200-300 with a passive lifestyle;
- Do dietary arrangements.
When calculating a diet, use a daily need for energy and basic foods depending on age and physical activity.Diet with high protein use implies mandatory following the following principles:
- You should eat 4-6 times a day;
- Last trick-3-4 hours before bedtime, first half an hour after lifting;
- Each technique should consist of some protein and additional products;
- Up to 14 hours, 1-2 portions of complex carbohydrates are allowed (these are 4-6 tablespoons boiled buckwheat, oatmeal, or lots of boiled brown rice).Other products with carbohydrates during active weight loss should be abandoned;
- After 14pm, protein products should be eaten only with vegetables such as cucumbers, cabbages, tomatoes, salads, zucchini;
- Fruits should be limited by 1-2 ugly apples or citrus fruits in the morning;
- It is advisable to refuse to receive drinks with sugar -Substituts between foods, as this stimulates appetite;
- Fat, especially animals, should be limited to 30-40 g a day.This amount is provided by 1-2 tablespoons of vegetable oil as a seasoning for vegetables, provided that other foods are provided with lean fat.
In addition, meatless protein diets and salts are popular, but they are more radical and difficult to transfer to many people.
What can be eaten with a protein diet
Food schedules and protein foods will help you know the value of food.Using reliable data, you can create individual recipes, help your body lose weight and recover after exercise.Protein foods for weight loss should still be balanced.Product schedule to lose weight including:
- 150-200 g of skin without skin;
- 150-300 g of seafood;
- 150-200 g of low-fat fish;
- 100 g of beef or beef;
- 150-200 g tofu;
- 180-250 g of scheme cheese;
- 1 part of the serum protein isolation (1 cup of milk scheme, 30 g of protein powder);
- 1 part of the cocktail is "mixed" for weight loss (food drinkers with dietary fiber, add other foods to them, especially with carbohydrates, prohibited);
- 4-6 eggs.
An effective protein diet is that you must eat one of them on each meal.Products should be consumed in the amount that indicates.It is prohibited fried, roasted with cheese and water with fat sauce, as the protein menu for fast weight loss does not include fat -rich foods.But a quick protein diet allows to be used as a seasoning:
- natural soy sauce;
- Balsamic vinegar;
- herbs;
- Garlic and lemon juice.
Products for salt -free protein diet and meat
Of course, protein foods are especially meat.However, there are many products suitable for meatless and salt protein diets.Here is a list of products with the largest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Caviar
- Squid
- Shrimp
- Sturgeon caviar
Fish:
- Devote
- Polish
- Calibut
- Romance
- Herry
- Salmon
- Makarel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch
- Cottage cheese
Products containing vegetable protein:
- Mushroom
- Bean
- Walnut
- Almond
- Hazelnut
- Peas
- Bean
- Lentil
- Soybean
- Sunflower
- Buckter
- Millet
A meat -free squirrel diet involves the useOffal:
- Heart (pork, beef, goat)
- Children
- Liver
During the period out of this diet, onlyType of meat and meat products:
- A doctor's sausage
- Turkey
- Rabbit
- Chicken
A popular protein diet menu
10 -day Protec Diet Menu
The peculiarity of this diet: Every day you only eat one type of product.Within 10 days of such a protein diet, you can fall to 10 pounds.
- First day: boiled eggs
- The second day: a boiled fish
- Third day: cottage cheese
- Fourth day: Boiled chicken
- Fifth day: a uniform dressed potato
- Sixth day: beef soup
- Seventh day: vegetables
- Eighth day: fruits
- Ninth day: kefir
- Tenth Day: Boiling Rosehip
The amount of food used by the diet is not limited, but you can't eat too much.During your diet, you should drink at least 2 liters of fluid a day and use a vitamin complex.
Protec diet menu for 14 days
This diet is more varied.You can use daily dishes in any order.The main condition is to eat fracture, from 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- The second day: omelets, vegetable salads, kefir, steamed fish, grill meat
- Day three: cottage cheese, boiled eggs, meat, vegetable salad
- Fourth day: chicken fillet, grill meat, tomatoes, cucumbers
- Fifth day: cottage cheese, ear, yogurt, turkey, boiled vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oatmeal
- Seventh Day: boiled eggs, cottage cheese, shrimp, nuts, tomatoes, carrots
- Eighth day: vegetables, fish cut, fish, yogurt, millet
- Ninth Day: boiled eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Tenth day: cottage cheese, boiled eggs, meat, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- The twelfth day: boiled eggs, cheese, yogurt, ear, beef
- Thirteenth Day: boiled eggs, vegetables -boiled, fish, beef, buckwheat
- Fourteenth Day: boiled eggs, seafood, chicken fillets, nuts, tomato juice, oatmeal
Protec diet for weight loss with increased physical activity
The next diet for a quick weight loss is designed for women weighing 65 kg, which trains 3 times a week.
- Breakfast: 6 eggs burned with spinach, 3 tablespoons of oatmeal with cinnamon and half of the roasted apples.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons boiled, 150 g of chicken breast
- Lunch: Soup with 100 g of meat and starch without starch, turn in a blender in cream soup
- Lunch: 200 g cottage cheese with vegetable salad
- Dinner: 200 g steamed fish or steam cuts with green beans
- Before bed: a glass of kefir or protein cocktail.
Uniqueness
Reviews show that this diet helps to lose weight to almost everyone, but it is most effective in combination with strength training at the gym.As you can see from the list, during the weight loss period, sugar consumption and alcohol are not allowed.In order to avoid damage, once every 10 days you need to plan a break and eat a small portion of your favorite "outside the list".Before eating this way, make sure you do a complete medical examination.Pregnancy, deviation in kidney work, liver, liver is unconditional contraindication.Consider the time that the longer the weight loss process lasts, the longer the diet itself, so experts recommend a protein diet for 4 weeks.Such a diet of protein for weight loss is used for women and men.
A recipe for a protein diet dish
This menu will help you create a calorie content table ready.
Cut
You need:
- Chicken Fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tbsp.spoon
- Salt and pepper to taste
Methods of preparation:
- Cut the fillet into a thin layer and beat
- Rub the fillet with salt and pepper and let it soak a little
- Beat the eggs until homogeneous conditions
- Smell chopped with eggs and slightly roll in flour
- Bake in the oven at 220 degrees
Mimosa salad
You need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onions.1 piece
- Kefir filled with balsamic vinegar
Methods of preparation:
- Boil the eggs.Separate the yellow from the protein
- Grated cheese
- Cut protein smooth, rub yellow into a good grater
- Cut the onion into a small cube
- Press fish with a fork
- Place layers: protein, cheese, half of fish, onions, second half of fish, yellow.Each layer, except the highest, spilled slight filling of kefir