After many quick diets, when switching to a regular menu, the result is lost.The weight returns, often with additional kilograms.Another thing is a protein diet.With it you can easily lose weight in a short time and maintain the result for a long time.
What is a protein diet?
A protein diet for weight loss involves the use of light protein products.Fat and carbohydrates are reduced to a minimum amount.Proteins require large expenses for digestion, which helps to reduce weight.Also, the restriction of carbohydrates makes the body draw energy from its own fat reserves.
Slimming on protein foods can occur very quickly.Full people lose up to 5 kg per week.If you competently think out the output, then the results are easy to save.
What are the pluses of protein diets:
- The weight quickly leaves, while the muscle mass remains;
- a person does not torment the feeling of hunger;
- large selection of products;
- On a protein diet, you can independently make a menu for a week, a month, several days.
It is protein power systems that are used by athletes and fitness models for drying.They allow in a short time to reduce the thickness of the fat layer, highlight the relief of the muscles, add the figure of attractiveness.
By the way, the famous saying “Press is made in the kitchen” appeared just in the ranks of bodybuilders and fitness models, which regularly adhere to protein nutrition.
Types of protein diets
It is a mistake to believe that a protein diet is some one system.There are several well -known methods that are built on proteins.
Main types:
- Diet "Ducan".The world -famous system from the French doctor.The essence in the four developed steps that differ in severity and a set of permitted products.Each period is calculated individually.
- Squirrel-carbohydrate alternation, or just a buch.The essence is in the alternation of protein and protein-carb days.Alternation can be continued for a long time.
- Classical diet "Protein".The menu is based on the permitted products, but light vegetables are also present in the diet.Duration is 2-4 weeks.
- Express diet.The shortest system lasts only 3-5 days, but also the most harmful way of losing weight.There are only protein products in the diet.
- Squirrel-fat diet.On this system you can use even lard, sausages, there is a bird with skin and lose weight.Also not a very useful look can provoke the gastrointestinal tract and other health problems.
Most often, a protein diet with vegetables is chosen for weight loss - a classic version.This system is less harmful to health, while the weight goes away, plant fiber prevents constipation, helps the digestive system work at a normal pace.In second place in popularity, a protein-carbal alternation that was approved by nutritionists is actively used all over the world.
Basic rules
Even following the detailed menu of protein nutrition for weight loss, you can make a mistake.The diet is unbalanced, so from the very first day you need to take vitamins and adhere to the rules.
Main points:
- Protein foods are hearty, so do not make portions of more than 300 g weighing or 300 ml in volume.This will facilitate the work of the stomach.
- It is important to drink at least two liters of water (preferably three) per day.Protein decay products must be removed from the body.
- All carbohydrate foods (cereals, sugar, sweet fruits) are completely excluded from the diet.Honey on the protein diet also falls under the ban.They cannot be even in the morning, during a cold, like cough syrups, louds for the throat.
- You can not eat only proteins, excluding plant products from the diet.Such strict systems are kidney blow.
- Health in the first place.With any unpleasant symptoms, disorders in the work of internal organs, discomfort needs to leave the diet.
The daily rate of protein for weight loss is usually 0.8-1 g per 1 kg of weight, but this is taking into account physical activity.On a protein system of weight loss, you can use up to 1.8-2 g of protein per 1 kg of weight.That is, a person with a body weight of 70 kg needs up to 140 g per day.You can dial this amount only with a well -compiled diet.
List of prohibited products
A protein diet for weight loss at home gives good results only with 100% of compliance with the rules.The main point is to strictly follow the diet, to avoid prohibited products.A small candy or piece of cake will cross out every effort, violate the system.
What products cannot be on protein diets:
- all sweets (sugar, confectionery, pastille, marshmallows, etc.);
- juices, lemonade and other industrial drinks;
- bread, other products with flour;
- fatty meat, smoked meats, semi -finished products, sausages;
- canned, smoked fish;
- fruits, dried fruits, honey, nuts;
- mayonnaise, ketchup and other industrial production sauces;
- beets, potatoes, corn and other vegetables with starch;
- Flour, all kinds of cereals, quick cereals, bread.
Sometimes a protein diet does not prohibit the use of sausages, ham, certain fat content (they can be ducan), but it is still better to refuse.In addition to meat, there are many dyes in them, there is starch, skins, tendons and other waste.A piece of chicken will bring much more benefit, saturate faster, and more profitable for the wallet.
List of permitted products
The menu for weight loss on a protein diet is based on a list of products that are allowed to use.These are mainly low -fat proteins.
What can be eaten on a protein diet:
- chicken, turkey, quail without skin;
- low -fat meat, including lean pork;
- fish of any kind, you can fatty varieties (salmon, mackerel);
- seafood;
- eggs;
- mushrooms;
- dairy products up to 2% fat, cheese (no more than 40 g per day);
- vegetables without starch (cucumbers, tomatoes, cabbage, radishes, carrots, zucchini, onions);
- Greens of any kind (sorrel ,rugol, celery, dill, etc.);
- Beans, beans, peas (not canned).
You can also use gelatin, sugar substitutes (0 calories), cinnamon, various natural spices.All products for a protein diet can be thermally processed, but it is recommended to eat vegetables raw.So they preserve more fiber necessary for weight loss.
By the way, there is also a flaw diet, a diet for a week is built from cereals, fruits, berries, vegetables.In this way, you can also lose weight, but it is not very popular.
Menu of a classic protein diet for weight loss (for every day)
Since the protein diet allows you to use a huge amount of various products, it turns out a very bright and hearty diet.In the given menu for the week of a protein diet for weight loss, the size of the portions is not indicated, only five meals are given.But there can be much more.If hunger appears in the evening, it is not forbidden to eat a piece of chicken, a portion of cottage cheese, but without vegetables.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast (from 7 to 9 hours) | Omlet steam with tomato | Syrniki | Yajchik with chicken | Curd mass with yogurt and grated carrots | Omlet with onions | Carrot salad with lemon | Eggs with champignons |
| Snack (from 10 to 11 hours) | Yogurt | Ryazhenka | Cottage cheese | Tomato juice | Kefir | Cottage cheese with sour cream | Tea, 2 slices of cheese |
| Dinner
(from 12 to 13 hours) |
Soup "Gaspacho", chicken cutlet | Ears made of white fish with carrots and onions | Stewed chicken with zucchini | Pumpkin puree soup, piece of meat | Flint of meat, cabbage salad | Protein omelet with vegetables | Soup "Gaspacho", a piece of meat |
| Afternoon snack
(15-16 hours) |
Jogurt cocktail, vanillin and sugar substitute | Smoothies made of greenery and cucumbers | Vegetable salad, slice of cheese | Tomato from a basil of a basil | Pea puree | Kabachkaya caviar, greens | Chicken broth with meatballs |
| Dinner
(18-20 hours) |
Beef steak, yogurt sauce, cucumbers salad | Pepper stuffed with meat, greens | Beef stew, tomato sauce | Baked fish with lemon, any vegetables | Cabbage stew with meat | Tomato salad, cucumbers, eggs and chicken | Fish cutlets, cabbage salad |
In the menu table for a week of a classic protein diet for weight loss at home.Sometimes apples (2-4 pcs per week) are added to such a diet, but only green varieties (Grenny, Semerenko).Unlike other varieties and fruits, they have little sugar, which prevents weight loss.
How to cook food for a protein diet?
In the given menu of the protein diet for weight loss, the names of dishes are indicated that it is important to prepare correctly.The digestive system with such a set BJU experiences a high load that needs to be reduced.Therefore, you should not often fry food, albeit without oil.
How to cook food on the "protein" diet:
- cook in water, steamed;
- simmer in your juice or with the addition of fluid;
- grill;
- Bake in open form, in the sleeve, foil.
Often women ask for a menu for a week with recipes at once, in fact, a protein diet for weight loss allows you to cook food in any convenient way, but within the framework of general rules.If a person like an omelet, you can use it at least every day, but steam, cook in a bag, less often fry in a dry frying pan.Also come with meat, fish.Not all people like the taste of boiled dishes, they prefer to bake, extinguish.But someone does not want to waste time on cooking, it is easier for them to throw foods into the water, boil.
Recipes for protein diet
Any protein (and not only) diet will cause positive emotions and is easy to transfer if the menu is built from interesting and delicious dishes.Here are somewhat simple, but very successful recipes from the table.To cook meat, poultry, eggs can be possible for any mistress, but with what is better to serve them?
Tomato sauce
It can be supplied to any meat, to the cutlet instead of a purchased ketchup, add to the soup, use for stewing, baking, refueling of any dishes allowed by diet.
Ingredients:
- 4 tomatoes;
- 1 onion;
- 2 garlic slices;
- salt, pepper;
- 1 tsp.vinegar.
Preparation:
- Chop onions and garlic, pour into a pan, enter 1-2 tablespoons of water, put out until transparent.
- Remove the skin from tomatoes, cut, send to the onion.Stew together until the juice evaporates.
- Grind vegetables, put again on the stove, season with spices, bring to a boil.At the end, introduce a little table vinegar.
If you plan to use the sauce at once, then vinegar is not needed.You can also replace it with a pinch of citric acid, which is also a preservative.
Yogurt sauce
Without this sauce, any protein diet will be boring, as it approaches chicken, meat, fish, vegetables.Can be used as a dressing for any salad.At the heart of white yogurt, you can take a dense rowing, Varenz.
Ingredients:
- 150 g of yogurt;
- 1 tsp.lemon juice;
- 1 pinch of pepper;
- 4-5 twigs of dill;
- 1 slice of garlic.
Preparation:
- Grind garlic and washed dill, add to yogurt.
- Salt, pepper, add lemon juice to taste.Sometimes instead of it they use fruit vinegar, which can also be done.
- Stir and ready!If you want to add brightness, then you can introduce a little turmeric or paprika.
Important!Such a sauce is stored only in the refrigerator and no more than a day, it is advisable to use a container (can) with a dense lid.
Soup "Gaspacho" from tomatoes
This soup is present in the menu for a week for women by watch, the recipe is suitable for a protein diet for weight loss.The dish will help out when you want to eat something light, liquid, but allowed by the system.Recipe with fresh tomatoes.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 cloth of garlic;
- 1 Basilic branch;
- 3 twigs of dill;
- Salt, pepper, lemon juice.
Preparation:
- Dip tomatoes into boiling water, remove and clean it in a minute.Free the gate, peel and cleanse the pepper.Cut everything into pieces.
- Grind these vegetables with a blender.Pepper and salt the 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 enough, then the juice is excluded.
- Finely chop the cucumber.If the seeds are large or the skin is thick, then remove all the excess.Add the cucumber to the cold soup.
- At the end, season with chopped dill and basil.
Since this soup is designed for a diet, you can add protein products to it: boiled eggs, poultry, fish, any meat.All this will fit perfectly.
Smoothies made of greenery and cucumbers
Another recipe for a protein diet from a menu for a week for weight loss.Here is the basic principle of preparing a smoothie.If desired, you can take tomatoes, carrots, any other vegetables instead of a cucumber.Even raw zucchini, cabbage and pumpkin can be used if you like the taste.
Ingredients:
- 3 cucumbers;
- 0.5 cups of yogurt (rowing);
- 0.5 bunch of dill;
- salt, pepper;
- Garlic at will.
Preparation:
- Cut the cucumbers.For a smoothie, you can use even overripe, large, yellowed specimens.Clean if necessary.
- Cut the washed greens, peel the slices of garlic (can be excluded).
- Grind all the vegetables until the gruel is obtained.
- Add yogurt.Sometimes a different sour -milk product or ordinary water, vegetable juice are used instead.Salt, pepper.
- Beat the vegetables again, immediately pour into a glass.Use for 30-40 minutes, you can not store the drink.
By the way, the menu has a smoothie from the tomato, it is prepared in exactly the same way.It is important to use ripe tomatoes, be sure to remove the stalk that gives bitterness.
How to leave the diet?
So that all efforts are not in vain, the new weight is preserved, it is important to correctly get out of weight loss.No need to immediately lean on a common (family) table.The output is based on the same protein diet for weight loss, a menu for a week with recipes presented above is used.But it is important to gradually introduce new products.
What to add to the diet:
- In the menu of the first 3-5 days, enter 30 g of cereals for breakfast.It is advisable to choose buckwheat, oatmeal, pearl barley, millet.From rice, to refrain.
- Next, add a variety of fruits to the croup, but not more than 200 g per day.You can also berries.Bananas, sweet grapes, dried fruits are limited, it is better to exclude, like sugar, by sdoba.
- After another 3-5 days, rye bread is introduced into the menu.You can replace it with crackers, bread, bran.
The longer the protein diet lasted, the longer the output is needed.It is possible that the weight will fall during it.
At the exit it is recommended to go in for sports, it's time to tighten the skin, increase the muscle mass, add attractiveness to the outlines of the figure.
Contraindications
This system is only for young and healthy people.The protein diet is contraindicated during pregnancy, breastfeeding, is not suitable for older people.It is not suitable for children and adolescents, it can provoke serious changes in the body.
The 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 to people who suffer from Bulemia is not suitable, have mental disorders, and suffer from insomnia.In any case, before choosing a weight loss method, you need to consult a doctor.