Experts in protein diet are recognized as one of the most effective to lose weight.Protein is called a diet in which protein foods dominate with high amounts of protein (the ratio of fat and carbohydrates, corresponding, reduced), preferably without carbohydrates.Its nature is a protein -rich food, which contributes to muscle recovery behind the gym and at the same time completely satisfies the feeling of hunger.And this means that the protein diet, with an accurate border -translated menu - is a great choice for a program that includes sports and healthy nutrition.
However, not all diets to lose weight are equally useful.Therefore, you not only lose weight, but also do that with benefits, let's consider more than how to eat and sit in a protein diet.
Diets with beneficial diets: Why cannot completely exclude carbohydrate
To quickly lose weight, they often use the following formula - you can only eat chicken, fish, veal without restrictions and drinks without sugar, but all other products should be excluded.This plan cannot be considered healthy or balanced.Typically, the authors of such circuits require a menu to lose weight in 14 days and abstain from carbohydrates.Of course, such menu and recipes should not be blindly copied, especially if you only start following a diet.Remember that a quick diet should be balanced and healthy eating is a quick weight loss.In fact, the complete refusal of carbohydrates can cause violations in the body:
- The absence of carbohydrates and a large amount of heavy food leads to ketosis - poisoning with decaying products;
- In addition, this contributes to violations of food behavior, because a person is simply familiar with the use of most of the hunger;
- Often the kiogam is removed from being recruited again.
Some authors believe that completely eliminating carbohydrates is an essential condition for weight loss, because during the ketosis, the body attracts energy mainly from fats.However, modern studies show that it is absolutely not necessary to completely refuse carbohydrates to burn fat.As much as you lose weight, it depends on the daily calorie content and exactly what carbohydrates you eat during the day.How to create a protein diet menu to lose weight?
Protein diet to lose weight
It will be reasonable when putting carbohydrates into your diet will help you with desserts and sweets especially with high protein content.Of course, measures must be observed with them, because weight loss can only be in the condition of continuous energy deficit.You still have to eat less, though, thanks to protein, you will feel full.However, the competent strategy is the plan of the daily calorie content of the diet, depending on your weight.This will require:
- Calculate the index of your main metabolism;
- Choosing the amount of food will give you vitality, and will allow you to spend fat deposits;
- Moreover, add 400-800 kcal/day to the numbers of the main metabolic process, if you train systematically and 200-300 with a passive lifestyle;
- Make a synthesis of a diet.
When calculating the diet, use the daily energy -needed table and basic foods depending on the age and physical activity.A diet with high protein consumption implies required by the following principles:
- You should eat 4-6 times a day;
- The final trick is 3-4 hours before going to bed, the first half an hour after lifting;
- Each technique should include a part of protein and supplements;
- Up to 14 hours, 1-2 parts of complex carbohydrates are allowed (this is 4-6 tablespoons of boiled buckwheat, oatmeal or more boiled brown rice).Other products with carbohydrates during positive weight loss should be abandoned;
- After 14 pm, protein products only need to be eaten with such vegetables - cucumbers, cabbage, tomatoes, salads, zucchini;
- Fruit should be limited by 1-2 ugly apples or citrus fruits in the morning;
- Should refuse to receive drinks with sugar -substitutes between meals, because of this 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 spice for vegetables, provided that the rest of the food is prepared without fat.
In addition, the protein diet without meat and salt is popular, but it is more thorough and difficult to switch to many people.
What can be eaten with protein diet
A protein food and food table will help you find the energy value of food.Using reliable data, you can create separate recipes, help your body lose weight and recover after training.Protein foods to lose weight should still be balanced.Product table to reduce weight includes:
- 150-200 g chicken breast no skin;
- 150-300 g of seafood;
- 150-200 g of low fat fish;
- 100 g of veal or beef;
- 150-200 g tofu;
- 180-250 g of Skim Cottage cheese;
- 1 part isolated serum protein (1 cup of milk separating milk, 30 g of protein powder);
- 1 part of a mixed maximum cocktail to lose weight (drink diet with fiber, add other foods to them, especially with carbohydrates, banned);
- 4-6 eggs.
An effective protein diet is that you have to eat one of them in each meal.Products should be eaten in indicated quantities.It is banned from frying, grilled with cheese and water with fat sauce, because the protein menu for fast weight loss does not include fat -rich foods.But a quick diet allows to use as a spice:
- Similar water;
- Balsamic vinegar;
- herb;
- Garlic and lemon juice.
Products for protein diet without salt and meat
Of course, protein foods are mainly meat.However, there are many products suitable for protein diet without meat and salt.Below is a list of products with the largest protein content that you can prepare many dishes for this diet:>Seafood:
- Acne pig
- Squid
- Shrimp
- Grass fish sturgeon
Fish:
- Keta
- Polish
- Flounder
- Saila
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cheese
Products containing plant protein:
- Mushroom
- Peanut
- Walnut
- Almond
- Hazelnut
- Peas
- Bean
- Lentil
- Soybean
- Sunflower seeds
- Open
- Roll
Squirrel diet without meat -related meatCryptocurrency amount:
- Liver (pork, beef, lamb)
- Children
- Heart
During the escape from this diet, onlyTypes of meat and light meat products:
- PhD sausage
- Türkiye
- Rabbit
- Chicken
Popular menu on protein diet
Protk diet menu for 10 days
The special diet: every day you only eat one type of product.In 10 days of such a protein diet, you can drop to 10 kg.
- The first day: Boiled eggs
- Monday: Boiled fish
- Tuesday: Cottage cheese
- Wednesday: Boiled chicken
- Thursday: Potato uniform
- Friday: beef soup
- Saturday: Vegetables
- Eighth day: Fruit
- Ninth day: kefir
- Ten Date: Rosehip Decoction
The amount of food consumed by a diet is not limited, but you should not eat too much.In a diet, you need to drink at least 2 liters of liquid daily and use vitamin complexes.
Protk diet menu for 14 days
This diet is more diverse.You can use the food every day in any order.The main condition is to eat a part, from 4 to 6 times a day.
- One day: Boiled eggs, cheese, feta cheese, tsukkini, chicken
- Monday: Eggs, vegetable salad, kefir, steamed fish, grilled meat
- Tuesday: cheese, boiled eggs, beef, vegetable salad
- Wednesday: Chicken fillet, grilled meat, tomatoes, cucumbers
- Thursday: cheese, ears, yogurt, turkey, vegetables, oranges
- Friday: fish, beef, eggplant, yogurt, oatmeal
- Saturday: boiled eggs, cheese, shrimp, beans, tomatoes, carrots
- Eighth day: vegetables, cut fish, fish, yogurt, millet
- Ninth day: Boiled eggs, cheese, fish, beef, tomato juice, peanuts
- Ten day: cheese, boiled eggs, beef, tomatoes, cucumbers
- Eighth day: boiled eggs, cheese, tofu cheese, chicken fillet, turkey
- Twelve Day: Boiled eggs, cheese, yogurt, ears, beef
- Third day: boiled eggs, boiled vegetables, fish, calves, buckwheat
- Fourteen Day: Boiled eggs, seafood, chicken pears, beans, tomato juice, oatmeal
Diet to lose weight with increased physical activity
The next diet for fast weight loss is designed for a 65 kg woman, training 3 times a week.
- Breakfast: 6 baked eggs with spinach, 3 tablespoons of oatmeal with cinnamon and half of grilled apple.Tea or coffee without sugar and cream.
- Monday breakfast: 3 tablespoons of boiled buckwheat, 150 g chicken breast
- Lunch: Broth has 100 g of meat and vegetables without starch
- Lunch: 200 g cheese paintings with vegetable salads
- Dinner: 200 g steamed fish or crawling steam with green beans
- Before going to bed: a glass or cocktail.
Peculiarity
Evaluation shows that this diet helps to lose weight for most people, but it is most effective in combination with training strength in the gym.As you can see from the list, during weight loss, the use of sweets and alcohol is not allowed.In order not to have a problem, every 10 days, it is necessary to plan for a day to rest and eat a small part of your favorite product outside the list.Before eating this way, be sure to conduct complete medical examination.Pregnancy, deviations in the work of kidney, liver, heart are unconditional contraindications.Consider the time when the longer weight loss process lasts, the longer the diet, so experts recommend protein diet for 4 weeks.Such protein diet for weight loss is used for both women and men.
Diet protein recipes
The menu will help you create a calorie table of finished dishes.
Cut
You will need:
- Chicken Fillet - 400 grams
- Eggs - 2 pieces
- Powder - 1 tablespoon.spoon
- Salt and pepper to taste
Preparation method:
- Cut the pears into thin layers and defeat
- Rub the pear pears with salt and pepper and let it soak it a bit
- Beat eggs until the state is homogeneous
- Smell the ribs with eggs and slightly rolled in the dough
- Bake in the furnace at 220 degrees
Mimosa Salad
You will need:
- Eggs - 5 pieces
- Canned fish - 1 bank
- Cheese - 100 grams
- Onions are onions.1 piece
- Kefir filling Balsamic vinegar
Preparation method:
- Boil eggs.Separate the yolk from protein
- Cheese
- Exquisitely cut the proteins, rub the yolk on a good squeezing device
- Cut the onion into small blocks
- Press fish with forks
- Placed in layers: protein, cheese, half of fish, onion, the second half of fish, yolk.Each class, except for the highest, has reduced a small amount of kefir