Protein diet specialists are recognized as one of the most effective for weight loss.The protein is referred to as a diet in which protein lining with a large amount of protein (the proportion of fat and carbohydrates decreases) decreases without carbohydrates.Its essence is that protein -rich foods are slightly calories, contribute to the restoration of the muscles according to the gym and at the same time satisfy the feeling of hunger perfectly.And this means that the diet "protein diet", the menu of which is correctly compiled, is a great option for a program that includes sport and healthy eating.
However, not all diets for weight loss are equally useful.So that you not only lose weight, but also do it with an advantage, let's look more than how to eat and sit a protein diet.
Lecture nutrition: Why it is impossible to completely rule out carbohydrates
To lose weight quickly, you often use the following recipe - you can only eat cheap chicken, fish, veal without restrictions and drinks without sugar, but all other products should be excluded.This plan cannot be considered healthy or balanced.As a rule, authors of such circuits need a menu for weight loss for 14 days and forego carbohydrates.Of course, such menus and recipes should not copy blindly, especially if you just start sticking to a diet.Remember that a quick protein diet should be balanced and that healthy eating is a guarantee of a quick weight loss.In fact, a complete rejection of carbohydrates can cause violations in the body:
- The lack of carbohydrates and a large amount of heavy food leads to ketosis - poisoning with decay products;
- In addition, this contributes to violations of food behavior, since a person simply gets used to using large portions regardless of hunger.
- Kilograms are often rejected.
Some authors believe that the complete exclusion of carbohydrates is a necessary disease for losing weight, since the body mainly draws energy in ketosis from fat deposits.However, modern studies show that it is not necessary to completely refuse carbohydrates to burn fat.As much as they lose weight, it depends on the daily calorie content and the exact carbohydrates that you eat during the day.How do you create a protein diet menu for weight loss?
Protein diet for weight reduction
It is reasonable to include carbohydrates in your diet in order to maintain special desserts and sweets with a high protein content.Of course, the measure must be observed for you, since weight loss is only possible under conditions of the constant energy deficit.You still have to eat less, even though you will feel satiety thanks to the protein.However, the most competent strategy is to plan the daily calorie content of nutrition, depending on its own weight.This requires:
- Calculate the indicator for your main metabolism;
- Choose the amount of food that provides you with strength and at the same time enables you to output fat deposits.
- In addition, 400-800 kcal/day should be added to the number of main metabolism if you train systematically and 200-300 with a passive lifestyle.
- Give nutrition together.
When calculating the diet, use the daily table of energy and basic food substances depending on age and physical activity.A diet with strong protein consumption implies mandatory according to the following principles:
- You should eat 4-6 times a day;
- The last trick 3-4 hours before going to bed, the first half an hour after lifting;
- Every technology should consist of part of the protein and additional products.
- 1-2 portions of sources of complex carbohydrates are permitted up to 14 hours (these are 4-6 tablespoons of cooked buckwheat, oatmeal or so many cooked brown rice).Other products with carbohydrates during active weight loss should be given up.
- After 2 p.m., protein products only have to be eaten with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini;
- Fruits should be limited in the morning by 1-2 ugly apples or citrus fruits.
- It is advisable to refuse to maintain drinks with sugar substitutes between meals, as this appetite arouses.
- Fat, especially animals, should be limited to 30-40 g a day.This amount is provided as a spice for vegetables by 1-2 tablespoons of vegetable oil, provided the rest of the food is prepared without fat.
In addition, a protein diet is popular without meat and salt, but it is more radical and difficult to switch to many people.
What can be eaten with a protein diet
A table with protein feed and food helps you to find out the energy value of food.With reliable data you can create individual recipes to help your body lose weight and recover after training.Protein feed for weight loss should still be balanced.The product table for reducing weight includes:
- 150-200 g chicken breast without skin;
- 150-300 g seafood;
- 150-200 g low-fat fish;
- 100 g veal or beef;
- 150-200 g tofu;
- 180-250 g skim cottage cheese;
- 1 part of the isolate of serum protein (1 cup of lean milk, 30 g protein powder);
- 1 part of a "mixed" cocktail for weight loss (dietrinke with fiber, add other foods, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you have to eat one of them at every meal.Products should be eaten in the crowd that indicates.It is forbidden to fry with cheese and water with fatty sauces, since the protein menu for fast weight loss excludes foods that are rich in fats.However, a quick protein diet enables use as a spice:
- natural soy sauce;
- Balsamic vinegar;
- Herbs;
- Garlic and lemon juice.
Products for a protein diet without salt and meat
Of course, protein food is mainly meat.Nevertheless, there are a lot of products that are suitable for protein diet without meat and salt.Here you will find a list of products with the largest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Caviar pig
- squid
- Shrimp
- Sturgeon
Fish:
- Keta
- polishing
- Halibut
- Saira
- herring
- Salmon
- mackerel
- tuna
Dairy products:
- Brynza
- kefir
- Milk
- Dutch cheese
- cottage cheese
Products that contain plant -based protein:
- Mushrooms
- peanut
- walnut
- almond
- hazelnut
- Peas
- Bean
- Lentils
- Soybean
- Sunflower seeds
- Buckwheat
- millet
Squirrel diet without meat contains consumptionOffal:
- Liver (pork, beef, lamb)
- Children
- Heart
Only during the exit time of this diet, onlyLight types of meat and meat products:
- Doctoral student
- turkey
- Rabbit
- Chicken
Popular menu of protein diets
Protek diet menu for 10 days
The peculiarity of this diet: every day you only eat a kind of product.In 10 days of such a protein diet you can fall to 10 kilograms.
- Day first: cooked eggs
- Day second: Kocher Fisch
- Third day: cottage cheese
- Fourth day: cooked chicken
- Day fifth: potato in uniform
- Sixth day: beef soup
- Day Seventh: Vegetables
- Eighth day: fruits
- Day ninth: kefir
- Tenth day: rose hips
The amount of food consumed by nutrition is not limited, but they shouldn't eat too much.During your diet you have to drink at least 2 liters of liquid per day and use vitamin complexes.
Protek diet menu for 14 days
This diet is more diverse.You can use dishes in any order every day.The main condition is to eat fractionally from 4 to 6 times a day.
- One day: cooked eggs, cottage cheese, feta cheese, Tsukkini, chicken meat
- Day second: omelet, vegetable salad, kefir, subdued fish, grill meat
- Day three: cottage cheese, cooked eggs, beef, vegetable salad
- Day fourth: chicken fillet, grill meat, tomatoes, cucumbers
- Day fifth: cottage cheese, ear, yogurt, turkey, steamed vegetables, oranges
- Sixth day: fish, beef, eggplants, yoghurt, oatmeal
- Seventh day: cooked eggs, cottage cheese, shrimp, beans, tomatoes, carrots
- Eighth day: vegetables, fish chops, fish, yogurt, millet
- Day ninth: cooked eggs, cottage cheese, fish, beef, tomato juice, peanuts
- Tenth day: cottage cheese, cooked eggs, beef, tomatoes, cucumbers
- Elevent day: cooked eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Day twelfth: cooked eggs, cheese, yogurt, ear, beef
- Day thirteenth clock: cooked eggs, cooked vegetables, fish, veal, buckwheat
- Fourteenth day: cooked eggs, seafood, chicken fillet, 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 with a weight of 65 kg, who trains three times a week.
- Breakfast: 6 eggs with spinach, 3 tablespoons of oatmeal with cinnamon and half of the baked apple.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons of cooked buckwheat, 150 g chicken breast
- Lunch: broth with 100 g meat and vegetables without starch, grind in a mixer in a cream group
- Lunch: 200 g cottage cheese with vegetable salad
- Dinner: 200 g of damped fish or steam schnitzel with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Special features
Reviews show that this diet helps to lose almost all weight, but the most effective in combination with strength training in the gym.As you can see from the list, the use of sweets and alcohol is not permitted during the weight loss.In order not to have breakdowns, you have to plan a day off every 10 days and eat a small part of your favorite product "outside the list".Make sure that you carry out a complete medical examination before eating.Pregnancy, deviations in the work of kidneys, liver, heart are unconditional contraindications.Look at the moment the longer the weight loss process lasts, the longer 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 helps you create a table with calorie content from finished dishes.
Chop
You need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoon.Spoon
- Salt and pepper taste
Preparation method:
- Cut the fillet into thin layers and shut off
- Rub the fillet with salt and pepper and let it soak a little
- Beat eggs up to a homogeneous state
- Row the chops with an egg and roll slightly into flour
- Bake in the oven at a temperature of 220 degrees
Mimosa salad
You need:
- Eggs - 5 pieces
- Novemberfish - 1 bank
- Cheese - 100 grams
- Onions are onions.1 piece
- Kefir filling with balsamic vinegar
Preparation method:
- Cook the eggs.Disconnect the egg yolk from protein
- Rust cheese
- Cut the proteins finely, rub the egg yolk on a fine grater
- Cut the onion into small cubes
- Press the fish with a fork
- Insert layers: proteins, cheese, half of the fish, onions, the second half of the fish, egg yolk.Each layer, with the exception of the highest, shed a small amount of kefir filling