Protein professionals are recognized as one of the most effective weight loss.Protein is called a diet where the protein income with large amounts of protein (the rate of fat and carbohydrates is reduced), preferably without carbohydrates.The essence of this is that protein -rich foods are slightly calories, contribute to the restoration of muscles after the gym, and at the same time fulfill the feeling of hunger.And this means that a "protein" diet, the menu of which is correctly compiled - is an excellent option for a program that includes sports and healthy eating.
However, not all diets with weight loss are just as useful.In order not only to lose weight, but also with the benefits, let's look at more than how to eat and sit in a protein diet.
Benefit diet: Why is it impossible to completely exclude carbohydrates
For quick weight loss, the following recipe is often used - only low greasy chicken, fish, veal can eat, without restrictions and drinks without sugar, but all other products should be excluded.This plan is not considered healthy or balanced.The authors of such circuits usually require a menu lasting 14 days to lose weight and refrain from carbohydrates.Of course, such menus and recipes should not be copied blindly, especially if they are just starting to stick to the diet.Keep in mind that a rapid protein diet should be balanced and that a healthy diet guarantees rapid weight loss.In fact, a complete rejection of carbohydrates can cause violations in the body:
- Lack of carbohydrates and large amounts of heavy food leads to ketosis - poisoning with decomposition products;
- In addition, this contributes to the violation of food, as one simply gets used to large portions, regardless of hunger;
- Often discarded kilograms are recruited.
Some authors believe that a complete exclusion of carbohydrates is required for weight loss, as the body is primarily due to fat deposits in the ketosis process.However, modern studies show that it is not at all necessary to have a complete refusal of carbohydrates for fat burning.Despite losing weight, it depends on your daily calorie content and depends on exactly what kind of carbohydrates you eat during the day.How to make a protein menu for weight loss?
Protein diet to lose weight
It will be reasonable if you involve carbohydrates in your diet, helping special desserts and sweets with high protein content.Of course, the measure should be observed with them, as weight loss is only possible with constant energy insulation.You still have to eat less, though the protein will feel saturated.However, the smallest strategy is to design the daily calorie content of the diet, depending on its own weight.You will need this:
- Calculate the index of the main metabolism;
- Choose the amount of food that gives momentum and at the same time allows you to spend fat -containing inserts;
- In addition, 400-800 kcal/day should be added to the number of its main metabolism if you train systematically and with 200-300 passive lifestyles;
- Complete the diet.
When calculating your diet, use the table of daily energy and basic food materials, depending on age and physical activity.A diet with a high protein consumption makes it mandatory to follow the following principles:
- Eat 4-6 times a day;
- The last trick-3-4 hours before bedtime, one hour in the first half after lifting;
- Each technique must consist of one part and an additional product;
- For up to 14 hours, 1-2 doses of complex carbohydrates are enabled (4-6 tablespoons cooked buckwheat, oatmeal or so much cooked brown rice).Other products with carbohydrates should be abandoned during active weight loss;
- After 2 pm, protein products should only be consumed with such vegetables - cucumbers, cabbage, tomatoes, salads, zucchini;
- The fruits should be limited in the morning with 1-2 ugly apples or citrus fruits;
- We recommend that you refuse to participate in the drinks between the meal as this creates appetite;
- Fat, especially animals, should be limited to 30-40 g daily.This amount is provided by 1-2 tablespoons of vegetable oil as a spice of vegetables, provided the other foods are made without fat.
In addition, meat and salt -free protein diets are popular, but it is more radical for many people and harder to hand over.
What can you eat with a protein diet
Protein foods and food tables help to find out the energy value of food.Use reliable data to create each recipe to help your body lose weight and after training.The protein item required for weight loss must continue to be balanced.Table of weight loss products contains the following:
- 150-200 g chicken breast without skin;
- 150-300 g seafood;
- 150-200 g fish with low fat;
- 100 g veal or beef;
- 150-200 g tofu;
- 180-250 g lean curd;
- 1 portion of serum protein isolate (1 cup of lean milk, 30 g protein powder);
- 1 portion of the "mixed" cocktail for weight loss (dietary dietary fiber, adding other foods, especially with carbohydrates);
- 4-6 eggs.
An effective protein diet is to eat one at every meal.Products should be consumed in quantity.It is forbidden to bake, baked with cheese and greasy sauces as the rapid weight loss protein menu excludes fat -rich foods.But a quick protein diet allows you to use it as a flavor:
- Natural soy sauce;
- balmy vinegar;
- herbs;
- Garlic and lemon juice.
Products for products with salt and meat -free protein
Of course, protein theorem is primarily meat.However, there are many products that are suitable for a protein -containing diet without meat and salt.Here you can find a list of products with the highest protein content where you can prepare a variety of foods for this diet:>Seafood:
- Caviar pork
- Squid
- Shrimp
- Caviar
Fish:
- Keta
- Polish
- Lumina
- Siara
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing plant protein:
- Mushroom
- Peanut
- Walnut
- Almond
- Hazelnut
- Pea
- Puppet
- Lens
- Soy meat
- Sunflower
- Buckwheat
- Millet
The squirrel diet is meat -free consumption includes consumptionSETTING:
- Liver (pork, beef, lamb)
- Kids
- Heart
Only during the diet exit period, onlyLight type meat and meat preparations:
- Doctoral sausage
- Turkey
- Rabbit
- Chicken
A popular menu of protein diet
Protek diet menu for 10 days
A feature of this diet is that you eat only one type of product every day.Such protein can fall 10 kilograms in 10 days.
- Day One: Cooked Eggs
- Day Two: Cooked Fish
- Third day: cottage cheese
- Day fourth: cooked chicken
- Fifth day: in potato uniforms
- Sixth day: beef soup
- Seventh day: vegetables
- Eighth Day: Fruits
- Ninth day: kefir
- Day tenth: The decoction of a lace clerk
The amount of food consumed by the diet is not limited but should not exceed.During your diet, you should drink at least 2 liters of fluid daily and use vitamin complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use vessels every day in any order.The main condition is to fractionally, 4-6 times a day meal.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkin, chicken meat
- Day Two: Omelet, Vegetable Salad, Kefir, Steamed Fish, Grill
- Day third: cottage cheese, boiled eggs, beef, vegetable salad
- Day fourth: chicken flesh, grill meat, tomato, cucumber
- Fifth day: cottage cheese, ear, yogurt, turkey, steamed vegetables, orange
- Sixth day: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: boiled eggs, curd, shrimp, beans, tomato, carrot
- Day eight: vegetables, fish slices, fish, yogurt, millet
- Ninth daily: boiled eggs, cottage cheese, fish, beef, tomato juice, hazelnuts
- Day tenth: cottage cheese, boiled eggs, beef, tomato, cucumber
- The eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Day twelve: cooked egg, cheese, yogurt, ear, beef
- Thirteenth Day: Cooked eggs, cooked vegetables, fish, calf meat, buckwheat
- Day fourteenth: cooked eggs, seafood, chicken fleece, beans, tomato juice, oatmeal
Protek diet for weight loss with increased physical activity
The next diet for fast weight loss is designed for a woman weighing 65 kg, which train three times a week.
- Breakfast: 6 eggs, fried with spinach, 3 tablespoons oatmeal with cinnamon and half of the fried apple.Tea or coffee without sugar and cream.
- Second Breakfast: 3 tablespoons cooked buckwheat, 150 g chicken breast
- Lunch: broth with 100 g of meat and vegetables without starch, polish in a blender in a group of creams
- Lunch: 200 g of curd vegetable with salad
- Dinner: 200 g of steamed fish or steam slice with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Peculiarities
Overviews show that this diet helps you lose weight for almost everyone, but is most effective in combination with workouts in the gym.As you can see from the list, the use of sweets and alcohol is not allowed during the weight loss period.In order not to break down, you need to plan a day of rest once every 10 days and eat a small part of your favorite product outside the "list".Before eating in this way, make sure you have a full medical examination.Differences in pregnancy, kidney work, liver, heart unconditional contraindications.Take into account the moment when the longer the weight loss takes, the longer the diet, so experts recommend a protein -containing diet for 4 weeks.Such protein weight loss is used for both women and men.
Recipes for protein foods
The menu helps to prepare the calorie content of ready -made foods.
Slice
Will need:
- Chicken fillet - 400 grams
- Egg - 2 pieces
- Flour - 1 tablespoon.spoon
- Salt and pepper to taste
Method of preparation:
- Cut the fillet into thin layers and beat
- Rub the fillet with salt and pepper and let it soak a little
- Beat the egg to a homogeneous state
- Smell pieces with an egg and rolled slightly into the flour
- Bake in the oven at a temperature of 220 degrees
Mimosa salad
Will need:
- Egg - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- The onion onion.1 piece
- Kefir charge with balmy vinegar
Method of preparation:
- Boil the eggs.Choose yolk from proteins
- Grid
- Gently cut off proteins, rub the egg yolk on a fine file
- Cut the onion into small cubes
- Press the fish with a fork
- Placed in layers: proteins, cheese, half of the fish, onion, second half of the fish, egg yolk.Each layer, except for the highest, drops a small amount of kefir filling