Protein diet specialists are recognized as one of the most effective for weight loss.The protein is called a diet where protein food prevails with a high amount of protein (the proportion of fat and carbohydrates, respectively, decreases), preferably without carbohydrates.Its essence is that protein-rich foods are slightly calorie, contribute to the restoration of muscles after the gym and at the same time perfectly satisfy the feeling of hunger.And this means that the “protein diet” diet, whose menu is compiled correctly - is a great option for a program that includes sports and healthy nutrition.
However, not all diets for weight loss are equally useful.So that you not only lose weight, but also do it with benefit, let's look at more than how to eat and sit on a protein diet.
Benefic diets: why it is impossible to completely exclude carbohydrates
To quickly lose weight, they often use the following recipe - you can eat only low -fat chicken, fish, veal without restrictions and drink drinks without sugar, but all other products should be excluded.This plan can not be considered healthy or balanced.Typically, 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 be blindly copying, especially if you are just starting to adhere to a diet.Remember that a quick protein diet should be balanced and that healthy eating is a guarantee of quick 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 food lead to ketosis - poisoning with decay products;
- In addition, this contributes to violations of food behavior, because a person simply gets used to using large portions regardless of hunger;
- Often discarded kilograms are recruited back.
Some authors believe that the complete exclusion of carbohydrates is a necessary condition for losing weight, because in the process of ketosis the body draws energy mainly from fat deposits.However, modern studies show that it is not at all necessary to completely refuse carbohydrates in order to burn fat.As much as you lose weight, it depends on the daily calorie content and what exactly 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 a high protein content.Of course, the measure must be observed with them, because weight loss is possible only in conditions of constant energy deficit.You still have to eat less, although, thanks to protein, you will feel satiety.However, the most competent strategy is the planning of the daily calorie content of the diet, depending on your own weight.This will require:
- calculate the indicator of your main metabolism;
- choose the amount of food that will provide you with vigor, and at the same time will allow you to spend fat deposits;
- Further, 400-800 kcal/day should be added to the numbers of the main metabolism, if you train systematically, and 200-300 with a passive lifestyle;
- do the compilation of the diet.
When calculating the diet, use the table of the daily need for energy and basic food substances depending on age and physical activity.A diet with high protein consumption implies mandatory following 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 should consist of a portion of protein and additional products;
- Up to 14 hours, 1-2 portions of sources of complex carbohydrates are allowed (these are 4-6 tablespoons of boiled buckwheat, oatmeal, or as many boiled brown rice).Other products with carbohydrates during the active weight loss should be abandoned;
- After 14 o’clock in the afternoon, protein products need to be eaten only with such vegetables - cucumbers, cabbage, tomatoes, salad, zucchini;
- Fruits should be limited by 1-2 ugly apples or citrus fruits in the morning;
- It is advisable to refuse to receive drinks with sugar -substitutes between meals, as this arouses 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 to many people.
What can be eaten with a protein diet
A table of protein food and foods will help you find out the energy value of food.Using reliable data, you can make individual recipes, helping your body lose weight and recover after training.Protein food for weight loss should still be balanced.The table of products to reduce weight includes:
- 150-200 g of chicken breast without skin;
- 150-300 g of seafood;
- 150-200 g of low-fat fish;
- 100 g of veal or beef;
- 150-200 g of Tofu;
- 180-250 g of skim cottage cheese;
- 1 portion of isolate of serum protein (1 cup of skim milk, 30 g of protein powder);
- 1 portion of a “mixed” cocktail for weight loss (diet-drinking with dietary fiber, add other food to them, especially with carbohydrates, is prohibited);
- 4-6 eggs.
An effective protein diet is that you must eat one of them at each meal.Products should be eaten in the amount that indicates.It is forbidden to fry, baked with cheese and water with fat sauces, since the protein menu for quick weight loss excludes food rich in fats.But a quick protein diet allows for use as a seasoning:
- natural soy sauce;
- balsamic vinegar;
- herbs;
- garlic and lemon juice.
Products for a protein diet without salt and meat
Of course, protein food is primarily meat.Nevertheless, there are quite a lot of products suitable for protein diet without meat and salt.Here is a list of products with the largest protein content from which you can prepare a variety of dishes for this diet:>Seafood:
- Caviar Pigs
- Squid
- Shrimps
- Sturgeon caviar
Fish:
- Keta
- Polish
- Halibut
- Saira
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage cheese
Products containing vegetable protein:
- Mushrooms
- Peanut
- Walnut
- Almond
- Hazelnut
- Peas
- Beans
- Lentils
- Soy meat
- Sunflower seeds
- Buckwheat
- Millet
Squirrel diet without meat involves consumptionoffal:
- Liver (pork, beef, lamb)
- Kids
- Heart
During the period of exit from this diet, onlyLight types of meat and meat products:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken meat
Popular menu of protein diets
Protek diet menu for 10 days
The peculiarity of this diet: every day you eat only one type of product.In 10 days of such a protein diet, you can drop to 10 kilograms.
- Day first: boiled eggs
- Day second: boiled fish
- Day third: cottage cheese
- Day fourth: boiled chicken
- Day fifth: potato in uniform
- Sixth day: beef soup
- Day Seventh: Vegetables
- Eighth day: fruits
- Day ninth: kefir
- Tenth day: rosehip decoction
The amount of food consumed by diet is not limited, but you should not overeat.During the diet, you need 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 of every day in any order.The main condition is to eat fractionally, from 4 to 6 times a day.
- One day: boiled eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- Day second: omelet, vegetable salad, kefir, steamed fish, grill meat
- Day Three: cottage cheese, boiled eggs, beef, vegetable salad
- Day fourth: chicken fillet, grill meat, tomatoes, cucumbers
- Day fifth: cottage cheese, ear, yogurt, turkey, stewed vegetables, oranges
- Sixth day: 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
- Tenth day: cottage cheese, boiled eggs, beef, tomatoes, cucumbers
- Eleventh day: boiled eggs, cottage cheese, tofu cheese, chicken fillet, turkey
- Day twelfth: 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
Protek diet for weight loss with increased physical activity
The next diet for quick weight loss is designed for a woman weighing 65 kg, which trains 3 times a week.
- Breakfast: 6 eggs baked 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 boiled buckwheat, 150 g of chicken breast
- Lunch: broth with 100 g of meat and vegetables without starch, grind in a blender in a cream-soup
- Lunch: 200 g of cottage cheese with vegetable salad
- Dinner: 200 g of steamed fish or steam cutlet with green beans
- Before going to bed: a glass of kefir or a protein cocktail.
Peculiarities
Reviews indicate that this diet helps to lose weight to almost everyone, but it is most effective in combination with strength training in the gym.As you can see from the list, during the period of weight loss, the use of sweets and alcohol is not allowed.In order not to have breakdowns, once every 10 days it is necessary to plan a day of rest and eat a small portion of your favorite product “outside the list”.Before eating in this way, be sure to conduct a complete medical examination.Pregnancy, deviations in the work of kidneys, liver, heart are unconditional contraindications.Consider the moment that the longer the weight loss process lasts, the longer 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 table of calorie content of finished dishes.
Chop
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tbsp.spoon
- Salt and pepper to taste
Method of preparation:
- Cut the fillet into thin layers and beat off
- Rub the fillet with salt and pepper and let it soak a little
- Beat eggs until a homogeneous state
- Smell the chops with an egg and slightly roll in flour
- Bake in the oven at a temperature of 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onion.1 piece
- Kefir filling with balsamic vinegar
Method of preparation:
- Boil the eggs.Separate the yolks from proteins
- Grate cheese
- Finely cut the 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, onions, the second half of the fish, yolks.Each layer, except the highest, shed a small amount of kefir filling