Protein diet specialists are recognized as one of the most effective for weight loss.Protein is called a diet in which protein foods are dominated by a high amount of protein (the ratio of fats and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that the protein -rich foods are slightly calorie, contribute to muscle recovery after fitness and at the same time perfectly satisfy the feeling of hunger.And this means that the protein diet diet, whose menu is composed properly - is a great option for a program that includes sports and healthy eating.
However, not all weight loss diets are equally useful.So not only do you lose weight, but you also do it for the benefit, let's look more than how to eat and sit on a protein diet.
Benefic Diets: Why is it impossible to completely exclude carbohydrates
To lose weight quickly, they often use the following recipe - you can only eat chicken, fish, fish, veal without restrictions and drinking sugar without sugar, but all other products must be excluded.This plan cannot be considered healthy or balanced.Usually, the authors of such chains require a weight loss menu for 14 days and refrain from carbohydrates.Of course, such menus and recipes should not be blindly copied, especially if you are just beginning to stick to a diet.Remember that a fast protein diet should be balanced and that a healthy diet is a guarantee of rapid weight loss.In fact, complete rejection of carbohydrates can cause disorders in the body:
- The lack of carbohydrates and a large amount of heavy food lead to ketosis - poisoning with decay products;
- In addition, this contributes to disorders of food behavior because one just gets used to using large portions, regardless of hunger;
- Frequently discarded pounds are gained back.
Some authors believe that complete exclusion of carbohydrates is a prerequisite for weight loss, since in the process of keto the body draws energy mainly from fat deposits.However, modern studies have shown that it is not at all necessary to completely refuse carbohydrates to burn fat.As much as you lose weight, it depends on the daily calorie content and what kind of carbohydrates you eat during the day.How to Make a Menu for a Protein Diet for Weight Loss?
A protein diet for weight loss
It will be wise to include carbohydrates in your diet will help you help you help you special desserts and high protein sweets.Of course, the measure should be monitored with them, since weight loss is only possible under conditions of constant energy deficit.You still have to eat less, though, thanks to the protein, you will feel satiety.However, the most competent strategy is to plan the daily calorie content of the diet, depending on your own weight.This will require:
- Calculate the indicator of your basic metabolism;
- Choose the amount of food that will provide you with energy and at the same time allow you to spend fat;
- In addition, 400-800 kcal/day should be added to the number of basic metabolism if you are systematically training and 200-300 with a passive lifestyle;
- Make a diet compilation.
When calculating the diet, use the table of daily need for energy and essential nutrients depending on age and physical activity.High protein consumption diet implies the following principles:
- You should eat 4-6 times a day;
- The last trick-3-4 hours before bedtime, the first half after lift;
- Each technique must consist of some of the proteins and additional products;
- Up to 14 hours, 1-2 parts sources of complex carbohydrates are allowed (these are 4-6 tablespoons of boiled buckwheat, oatmeal or as much cooked brown rice as possible).Other carbohydrate products during active weight loss should be abandoned;
- After 14 o'clock in the afternoon, protein products should be eaten only with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini;
- The fruits must be limited by 1-2 ugly apples or citrus fruits in the morning;
- It is advisable to refuse to receive sugar -replacement drinks between meals as this causes appetite;
- Fat, especially animals, should be limited to 30-40 g per day.This amount 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 protein diet without meat and salt is popular, but it is more radical and difficult to transfer many people.
What can be eaten with a protein diet
A table of protein foods and foods will help you understand the energy value of food.Using reliable data, you can make individual recipes by helping your body lose weight and recover after a workout.Protein foods for weight loss still need to be balanced.The weight loss table includes:
- 150-200 g of skinless chicken breasts;
- 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 cheese for skimmed cottage cheese;
- 1 part of serum protein isolate (1 cup skim milk, 30 g of protein powder);
- 1 part of a "mixed" weight loss cocktail (drinking a diet with dietary fiber, add other foods to them, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you should eat one of them at each meal.The products should be eaten in the amount it shows.It is forbidden to fry, roasted with cheese and water with fatty sauces, as the protein menu for rapid weight loss excludes foods rich in fat.But the quick protein diet allows use as a spice:
- natural soy sauce;
- balsamic vinegar;
- herbs;
- Garlic and lemon juice.
Protein Diet Products Without Salt and Meat
Of course, protein food is mostly meat.Nevertheless, there are many products suitable for a protein diet without meat and salt.Here is a list of products with the largest protein content that you can prepare different dishes for this diet:>Seafood:
- Caviar
- Squid
- Shrimp
- Sinherger
Fish:
- Kettle
- Lacquer
- Coat
- Saire
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing vegetable protein:
- Mushrooms
- Peanut
- Walnut
- Almond
- Hazelnut
- Peas
- Bean
- Lens
- Soybean
- Sunflower seeds
- Buckwheat
- Millet
Meat -free diet includes consumptionQuarants:
- Liver (pork, beef, lamb)
- Children
- Heart
During the exit period of this diet, onlyLightweight types of meat and meat products:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken
A popular menu of protein diets
Protek diet menu for 10 days
The peculiarity of this diet: Each day you eat only one type of product.For 10 days of such a protein diet you can drop up to 10 pounds.
- First day: boiled eggs
- Day Second: Boiled fish
- Day third: cottage cheese cheese
- Day Fourth: Boiled chicken
- Day Five: Potato in uniform
- Day six: Beef soup
- Day Seventh: Vegetables
- Eighth Day: Fruits
- Day Ninth: Kefir
- Day Tenth: The decoction of the review
The amount of food consumed by the diet is not limited, but you should not overeat.During the diet, you should drink at least 2 liters of fluid a day and use vitamin complexes.
Protek Diet Menu In 14 Days
This diet is more diverse.You can use dishes from every day in every row.The basic condition is to eat partially, 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukini, chicken meat
- Second day: omelette, vegetable salad, kefir, inflated fish, grilled meat
- Three day: cottage cheese, boiled eggs, beef, vegetable salad
- Day Four: Chicken fillet, grilled meat, tomatoes, cucumbers
- Day Five: cottage cheese, ear, yogurt, turkey, stewed vegetables, oranges
- Day six: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: boiled eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth day: vegetables, fish cutlets, fish, yogurt, millet
- Day Ninth: boiled eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Day tenth: cottage cheese, boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Day Twelve: Boiled Eggs, Cheese, Yogurt, Ear, Beef
- Day thirteenth: boiled eggs, boiled vegetables, fish, veal, buckwheat
- Day fourteenth: boiled eggs, seafood, chicken fillet, beans, tomato juice, oatmeal
Protect diet for weight loss with increased physical activity
The next fast weight loss diet is designed for a woman weighing 65 kg who trains 3 times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons of oatmeal with cinnamon and a half of the baked apple.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons boiled buckwheat, 150 g chicken breasts
- Lunch: broth with 100 g of meat and vegetables without starch, grind in a blender in cream soup
- Lunch: 200 g cottage cheese with vegetable salad
- Dinner: 200 g of stewed fish or boilers with green beans with green beans
- Before going to bed: a glass of kefir or protein cocktail.
Peculiarities
Reviews show that this diet helps to lose weight on almost everyone, but it is most effective in combination with strength training in the gym.As you can see from the list, during the weight loss period, the use of sweets and alcohol is not allowed.In order to have breakdowns, once every 10 days you need to plan a day to rest and eat a small part of your favorite product "off -list".Before eating this way, be sure to have a full medical examination.Pregnancy, deviations in kidney, liver, heart are unconditional contraindications.Consider the moment when the weight loss process continues, the longer the diet itself, so experts recommend a protein diet for 4 weeks.Such a protein weight loss diet is used for both women and men.
Recipes for protein diet dishes
The menu will help you make a calorie content table in the finished dishes.
Cut
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tbspspoon
- Salt and pepper to taste
Preparation method:
- Cut the fillet into thin layers and beat
- Rub the fillet with salt and pepper and let it soak a little
- Beat the eggs to a homogeneous state
- Snash cutlets with egg and slightly roll in flour
- Bake in the oven at 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onion is onion.1 piece
- Kefir filling with balsamic vinegar
Preparation method:
- Boil the eggs.Separate the yolks from the proteins
- Cheese
- Cut into fine proteins, rub the yolks on a fine grater
- Cut the onion into small cubes
- Press the fish with a fork
- Put in layers: proteins, cheese, half of the fish, onion, the second half of the fish, the yolks.Each layer, except for the highest, throw a small amount of kefir filling