Protein nutrition experts are recognized as one of the most effective for weight loss.The protein is called a diet where food protein prevails with a high amount of protein (the ratio of fat and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that protein -rich foods are slightly calories, helping to restore muscles after the gym and at the same time perfectly satisfy the hunger.And that means that the "protein diet" diet, whose menu is properly drawn up - is an excellent choice for a program that includes sports and healthy eating.
However, not all diets for weight loss are equally useful.So that you not only lose weight, but also to do so, 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 low chicken, fish, beef without limitations and sugar -free drinks, but all other products must be excluded.This plan cannot be considered healthy or balanced.Usually, the authors of such circuits require a menu for weight loss for 14 days and abstain from carbohydrates.Of course, such menus and recipes should not copy blindly, especially if you start keeping a diet.Remember that a quick protein diet should be balanced and that healthy eating is a guarantee of rapid weight loss.In fact, a complete rejection of carbohydrates can cause violations in the body:
- The absence of carbohydrates and a large amount of heavy foods leads to ketosis - poisoning with decomposition products.
- In addition, this contributes to food behavior violations, because a person is simply used to using large portions regardless of hunger.
- Often rejected kilograms hired back.
Some authors believe that complete exclusion of carbohydrates is a prerequisite for weight loss, because in the process of baking the body derives energy mainly from fat deposits.However, modern studies show that it is not necessary to fully deny carbohydrates in order to burn fat.As you lose weight, it depends on the contents of the daily calorie and exactly what carbohydrates 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 sweets with high protein content.Of course, the measure must be observed with them, because weight loss is only possible in conditions of constant energy deficit.You still have to eat less, though, thanks to the protein, you will feel satiated.However, the most capable strategy is the planning of daily diet calories, depending on your own weight.This will require:
- Calculate the index of your main metabolism.
- Choose the amount of food that will provide you with vigor and at the same time allow you to pass fat deposits.
- In addition, 400-800 kcal/day should be added to the main metabolism numbers if you are systematically trained and 200-300 with a passive lifestyle.
- Do the diet collection.
When calculating the diet, use the table of daily need for energy and basic foods depending on age and physical activity.A diet with high protein consumption indicates compulsory after the following principles:
- You should eat 4-6 times a day.
- The last trick-3-4 hours before bedtime, the first half an hour after lifting;
- Each technique must consist of a protein section and additional products.
- Up to 14 hours, 1-2 portions of sources of complex carbohydrates are allowed (these are 4-6 tablespoons of rock, oatmeal, or boiled brown rice).Other carbohydrate products during active weight loss must be abandoned.
- After 14 pm, protein products should only be eaten with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini.
- Fruits should be limited by 1-2 bad apples or citrus fruits in the morning.
- It is advisable to refuse to take drinks with sugar -residues 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 spices for vegetables, provided that the rest of the food is made without fat.
In addition, a protein diet without meat and salt is popular, but it is more radical and difficult to carry to many people.
What can be eaten with protein diet
A food and food protein table will help you learn the energy value of food.Using reliable data, you can make individual recipes, helping your body lose weight and recover after training.Protein foods for weight loss should still be balanced.The weight reduction table includes:
- 150-200 g of chicken breast without skin.
- 150-300 g of seafood.
- 150-200 g of low fat fish.
- 100 g of calf or beef.
- 150-200 g tofu.
- 180-250 g cheese skim cottage.
- 1 section of serum protein isolation (1 cup of skim milk, 30 g of protein dust).
- 1 part of a "mixed" cocktail for weight loss (diet diet with dietary fiber, adds other foods to them, especially carbohydrates, prohibited).
- 4-6 eggs.
An effective protein diet is that you have to eat one of them at each meal.Products must be eaten in the amount indicated.It is forbidden to fry, baked with cheese and water with oily sauces, as the protein menu for rapid weight loss excludes foods rich in fats.But a quick protein diet allows use as spice:
- Natural soy sauce.
- Balsamic vinegar;
- Herbs
- Garlic and lemon juice.
Products for salt -free protein diet and meat
Of course, protein foods are mainly meat.However, there are many products suitable for protein diet without meat and salt.Here is a list of products with the highest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Gig
- Squid
- Shrimp
- Innsum caviar
Fish:
- Rash
- Polishing
- Bib
- Saira
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Beers
- Lip
- Milk
- Dutch cheese
- Cheese
Products containing vegetable protein:
- Mushrooms
- Peanut
- Nuts
- Almond
- Hazel
- Peas
- Beans
- Lentil
- Soy
- Sunflower seeds
- Rye
- Millet
Squirrel -free squirrel diet includes consumptionoffal:
- The liver (pork, beef, lamb)
- Microcosm
- Heart
During the exit of this diet, onlyEnlightened types of meat and meat products:
- Doctorate
- Turkey
- Rabbit meat
- Chicken
Popular Diet Menu
Protek Diet menu for 10 days
The peculiarity of this diet: Every day you only eat one type of product.In 10 days of such a protein diet, you can fall to 10 kg.
- Day first: boiled eggs
- Day second: boiled fish
- Day Tuesday: Cottage cheese
- Fourth day: boiled chicken
- Thursday: Potato with uniform
- Sixth Day: Beef soup
- Seventh Day: Vegetables
- Eighth Day: Fruit
- Day Ninth: Kefir
- Tenth Day: Rose decoction
The amount of food consumed by the diet is not limited, but you should not overcome.During diet, you should drink at least 2 liters of liquid per day and use vitamin complexes.
Protek Diet menu for 14 days
This diet is more varied.You can use dishes every day in any order.The main situation is to eat fractional, from 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, slice, pickled, chicken meat
- Day two: Omelette, vegetable salad, kefir, steam fish, grill meat
- Third Day: Cottage cheese, boiled eggs, beef, vegetable salad
- Fourth day: Chicken fillet, grilled meat, tomatoes, cucumbers
- Thursday: Cottage cheese, ear, yogurt, turkey, stew vegetables, oranges
- Sixth day: fish, beef, eggplant, yogurt, oats
- Seventh day: boiled eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth Day: Vegetables, Fish Strait, Fish, Yogurt, Million
- Sinth day: boiled eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Tenth Day: Cottage cheese, boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Twelfth day: boiled eggs, cheese, yogurt, ear, beef
- Thirteenth Tuesday: boiled eggs, boiled vegetables, fish, beef, buckwheat
- Fourteenth day: boiled eggs, seafood, chicken fillet, beans, tomato juice, oatmeal
Protek Diet for weight loss with increased physical activity
The next diet for rapid weight loss is designed for a 65 -pound weighing woman, who trains 3 times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons of oatmeal with cinnamon and half of the roasted apple.Tea or coffee without sugar and cream.
- Second Breakfast: 3 tablespoons of boiled buckwheat, 150 grams of chicken breast
- Lunch: Animal with 100 g of meat and starch-free vegetable, grinding in a blender in a cream-to-soup
- Lunch: 200 g Cottage cheese with vegetable salad
- Dinner: 200 gr.
- Before you go to bed: a glass of text or a protein cocktail.
Peculiarities
Reviews show that this diet helps to lose weight almost everyone, but it is more effective in combination with power 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.To avoid disasters, once every 10 days it is necessary to plan a day of rest and eat a small part of your favorite product "out of the list".Before eating this way, be sure to perform a complete medical examination.Pregnancy, divergences in the work of kidney, liver, heart are unconditional contraindications.Consider when the longer the weight loss process lasts, the greater the diet itself, so experts recommend a protein diet for 4 weeks.Such a protein diet for weight loss is used for both women and men.
Recipes for Protein Diet Dishes
The menu will help you make a finish calorie content table.
Steak
You will need:
- Filio chicken - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoon.spoon
- Salt and pepper to taste
Preparation method:
- Cut the fillet into thin layers and beat away
- Rub the fillet with salt and pepper and let it enjoy a little
- Beat the eggs up to a homogeneous state
- Smells steaks with an egg and slightly roll in the flour
- Bake in the oven at 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onion.1 piece
- Filling with balsamic vinegar
Preparation Method:
- Boil the eggs.Separate the yolks from the proteins
- Cheeses
- Cut proteins, rub yolks in a fine rubbing
- Cut the onion into small cubes
- Press the fish with a fork
- Put layers: protein, cheese, half fish, onions, the second half of the fish, yolks.Each layer, except the highest, throws a small amount of filling with kekir