Protein diet

There are many people with overweight.Several methods have been developed to combat extra kilos: both reliable, effective, healthy and temporary, not very useful or even frankly dangerous.Among the options are special nutrition and training programs, as well as the use of biologically active additives (dietary supplements).One of the varieties of quick weight loss systems, but shortly, is a protein diet.Its menu consists of products, whose base is the protein (protein).His predominance in the diet helps the patient to reach two goals simultaneously: losing weight, but to earn muscle mass.

Protein diet for weight loss - Features features

People have long noticed the effect of weight loss subject to protein diet.Already in the nineteenth century a book on the benefits of proteins was published in Europe.And in the modern world, the most famous author of the protein weight loss program is Dr. Dukan, thanks to which the famous Kremlin diet was also developed.

There are many sources on the internet that tell what high nutrition is.But despite this abundance, it is not always possible to understand the meaning of information.And all because a very large number of facts is distorted.Often you can see an article in which it is written that a protein diet is an excellent solution for abundant and tasty nutrition, as well as getting rid of extra kilos.In reality, this is not entirely true.And this program is not suitable for any losing weight.Therefore, before starting to lose weight, it is worth contacting specialists so that they help you choose a suitable diet.

To expand the overall horizons, to know some characteristics of protein nutrition.The program can be observed as much as possible for no more than two weeks.To correct the results, exit the diet gradually.To do this, try to exclude fried and sweet foods from the diet.

The repetition of the course is possible no earlier than six months later.During this period, discarded kilograms not only manage to return intact and safety, but often lead to new ones.

Due to reinforcement during protein nutrition, the functions of the excretory system follow the drinking regime.Drink the required amount of fixed water.

Try calculating calories.Their lack, as well as excess, can damage them by causing violations in the work of the internal organs.The number consumed of calories should vary from 1200.

The role of body proteins

The protein takes part in all vital processes.Proteins are of vegetable and animal origin.The most value is the maximum value.It is absorbed by the body of 98%, it contains essential amino acids.The vegetable protein includes only proteins and its digestibility reaches only 60%.

It is important that a weight loss takes a balanced diet.The optimal menu should contain 60% of animal proteins and 40% - plant.

Protein functions:

• Construction;
• Hormonal;
• Catalytic;
• Transport;
• Protective.

How proteins influence weight loss

The increase in the use of protein products affects the acceleration of metabolic processes and a change in appetite.A food full of proteins for a long time leaves a feeling of satiety after a meal.Therefore, hunger often does not disturb a person.The reason, surprisingly, is not in high calories.Proteins cause the production of special hormones that suppress hunger, helping to last longer a feeling of satiety.

Another ability to reduce weight is to accelerate the metabolism.Due to the increase in the metabolic rate, excess calories are burned faster.

It is possible to lose weight with a protein diet and how much

You won't have to wait long for a long time.The first obvious changes can be seen in a few days.Although the original weight affects the number of kilograms, in a week a person can get rid of about 4.

So that after losing weight, the skin does not become flabby, take time for physical training.Therefore, the body will remain in shape.

Protein dietary rules

• In addition to protein foods, additional nutrients should include the diet.
• Eat in small portions at least five times a day.The morning meal is better done an hour after waking up.Before sleeping night, eat in 2-3 hours.
• Reduce the fruits with a high content of two -piece sugar per day.
• Nutritionists recommend excluding sweet carbonated drinks due to a large number of carbohydrates in the composition.
• The daily rate of animal fat is no more than 40 g.
• Try to observe the mode of drinking.
• Physical activity will be a good addition to the diet.
• It also use vitamin complexes.

Diet

The diet includes mandatory components: breakfast, second breakfast, lunch, afternoon snack and dinner.

The morning meal is better not less than an hour after awakening.Dinner 2-3 hours before bedtime.Between breakfast and lunch as a snack, slowly digested carbohydrates cereals are perfect.These cereals include: buckwheat, oatmeal.

As mentioned above, it is better to refuse sweet fruits.The use of no more than two pieces is allowed.Nutritionists recommend that vegetable salads are included in the diet in the afternoon.Potatoes are prohibited in any form due to the high starch content.

To avoid a psychological break, experts recommend that a prohibited dish is granted once a week.Please, for yourself for your beloved, also harmful food, continuing to go on to the fixed target.

How to cook dishes

To prepare delicious dietary foods, it is not at all necessary to use sauces, salt, amplifiers for taste.Try to respect some rules that will help during the weight loss period.

Shades preparation:

• When you cook salads, you will have to abandon mayonnaise.A good replacement will be lemon juice, natural yogurt and kefir.
• Vegetable dishes can be cooked with the addition of a small amount: oregano, transport and ginger.
• During cooking meat, add pepper and garlic.Calco, you can use honey with the mustard for the marinade.
• Fruits and berries are consumed exclusively in a rough form.
• As drinks, tea and fruit drinks are perfectly suitable.Try cooking them without adding sugar.

To cook protein foods, without increasing the calories content, you should refuse frying and oils.If you still need to fry the products, it is better to use an antieick pan.But to give preference to the most effective cuisine, ethical and cooking.

Pros and cons of protein diet

In addition to carrying out the main task "quickly, but to get rid of briefly of extra kilos", this program offers other benefits for the body.

• The condition of the skin improves.
• The removal of toxins, as well as harmful substances.
• The lack of a feeling of hunger due to the long process of digestion of proteins.
• Ideal for athletes.
• As elsewhere, there are deficiencies here:
• Gastrointestinal tract disorders, manifested by constipation.To fight them, use more water.In exceptional cases, it is possible to resort to the use of laxatives.
• An unpleasant smell from the oral cavity.
• The cost of some ingredients, like seafood, is quite large.
• With prolonged observance of a diet, a lack of football develops.
• Due to the lack of carbohydrates, performance decreases.

Contraindications

• Anemia;
• Pregnancy, nutrition;
• Nephropathy;
• Pancreatic diseases;
• Diabetes mellitus;
• Gout;
• Cardiovascular system diseases;
• Individual intolerance to the protein;
• Liver disease;
• Elderly or childhood.

For children

Any variety of a protein diet is prohibited to observe people who have not achieved age.This is due to the fact that the growing human body should receive as many nutrients and vitamins as possible.The child's diet during active growth should be balanced in all parameters and the relationship between BJU.

During pregnancy and breastfeeding

The reason why pregnant and nursing women should not be observed by a protein diet.During pregnancy and breastfeeding, a woman should receive a large amount of nutrients.This is necessary for the correct development of the fetus and the child.

Variety of protein diets

There are different types of protein programs, but their common essence is to use a large amount of protein and fat limitation.

Ducano

The method implies the compilation of a low -level diet.The volumes of eaten food are not controlled due to the fact that many protein foods will not yet be possible.Due to the lack of these restrictions, a diet is easier to transfer than many others.But remember that it has nothing to do with the right - rational nutrition.

Ducan's program consists of four phases:

• The attack is a complex but effective period.At this stage, the renovation of the metabolism and the combustion of active fat begins.In seven days you can fall about 4 kg.It is recommended not to continue the diet for more than ten days.It is allowed to eat low calorie foods cooked without oils.
• The cruise is a delicate period, longer than the first.The second phase continues until the necessary result is achieved.Here you can alternate a protein day with a vegetable.
• Fixing: a phase that implies the correct exit from the diet.A person will need time to gradually return to the usual diet.Abstailing from desserts in large quantities, because the body is difficult to quickly reconstruct the exchange of carbohydrates.The long -lasting consolidation phase can sometimes reach up to 150 days.
• Stabilization - The usual mode is observed here, but with new features.Observe the mode of consumption, spend more time in fresh air and plays sports.

Marysheva

The Mallsheva program is a combination of fractional power rules and a high white diet.The diet menu is quite balanced and nourishing.

Mallysheva gives advice to beginners:

• You have to tune in positively at the beginning of a diet;
• You cannot abruptly pass to the food diet;
• The daily number of calories is 1200-1400;
• Compliance with the fractional-three meal and two or three additional snacks;
• It is forbidden to starve.

If you are practicing sports, it is allowed to increase the number of calories to 1700 per day.

Sports beauty diet

As part of the weight loss sports program, they indicate a gradual reduction in the number of fatty fats and carbohydrates.Athletes who need to emphasize muscle relief, get rid of fat deposits, observe such a system.

The main prohibited products: sweets, alcohol, fruit.At the end of the diet, you can't even eat honey.

It is important to remember that the harder is the program, the more liquid you have to use.With negligence of this rule, there will be problems in the digestive system, metabolic failures and well -being will worsen.And since a person begins to drink many fluids that slow vitamins and trace elements from the body, so their deficiency develops.To solve the problem, use specially designed vitamin complexes.

System rules:

• Enter without hitches in the diet.With a clear transition, the body will fall into a state of stress.
• The number of meals a day is 6 times.
• Mode of drinking.The daily water rate is 30 ml per kg of body weight.

The diet consists of 10% fat, 20% of carbohydrates and the rest is protein, the quantity of which must be gradually increased.

Since the diet is observed by athletes, physical effort occupies a certain place.It is better to combine force training with cardio.

Protein drinks for rapid weight loss

Protein cocktails are mainly prepared by sports nutrition with the addition of liquid.But not all people can afford a sports diet, because professional drinks can hardly be called budgets.Let's take a look at the options for homemade cocktails:

• The first option.For the preparation of the drink, you will need: 350 ml of milk, a pack of cottage skim.Mix the ingredients in a blender.
• The second option.Mix the yogurt to drink with the cottage with a blender.Add dried fruit if you wish.

It is allowed to add linen, strawberries and coffee to drinks.

Table of allowed products

When filling in a daily menu in the days of the diet, turn on the products containing a large amount of protein.

Product	Scoiattoli, G	Fat, g	Carbohydrates, g
Cheese by Cottage Fanto	18	0.6	1.8
Milk	2.1	0.1	4.5
Beef	18.7	12.6	0
Konin	20.3	7.1	0
Turkey	21.1	12.3	0,:
Legumes	6.4	0.1	8.1
Spinach	2.8	0	2.5
Also	25.8	54.3	12.3
Dry apricots	5.6	0	65.3
Pink salmon	21.2	7.1	0
Squid	18.2	0.1	0
Kurin egg	12.7	11.1	0.1

Table of prohibited products

Drinks	Alcohol, gabini and juice preserves
Sauces	Mayonnaise, ketchup
Additives	Sugar, fructose
Vegetables	Potatoes, corn, beets and boiled carrots
Sweets	Ice cream, pastries, chocolate.
Fruit	Bananas, grapes, peaches

To avoid interruptions in a diet, eat a forbidden product by processing the calories received in training.

Protek diet menu (food program)

Squirrel diet for 3 days

The menu for three days may also include only meat product in the diet.Any protein diet eliminates the use of salt during cooking.Therefore, the meat will have to eat lean.

The daily program consists of six meals.The daily rule of the meat is at the same time 500-600 g.It is allowed to eat three days in a row a type of meat, but you can alternate.

Squirrel diet for 5 days

The principle of a five -day program is to eat different protein products that alternate with the allowed fruits.The one -time part is 200 gr.The break between meals should not be more than 2.5 hours.

Squirrel diet for 7 days

The seven -day system menu includes a small amount of complex carbohydrates in the diet.Their body receives from the allowed vegetables.The minimum a day should be five meals.The last of which will take place three or four hours before bedtime.

Approximate menu for seven days:

• Breakfast: an omelette made with a pair of protein and green tea.
• The second breakfast: a big apple.
• Lunch: 200 grams of boiled meat and 200 grams of asparagus.
• Snack: 150 grams of Cottage Skim.
• Dinner: 200 grams of low fat, steam and 150 grams of cabbage salad.

Protein diet for 10-14 days

Due to a long period, 14 days, the menu should be diversified by the following products: legumes, cereals and walnuts.Follow the diet composed of five to six meals.

Detailed menu for each day:

• Breakfast: a cottage, egg and rice omelette, 150 grams of low fat cheese or 200 grams of stewed beans.
• Second breakfast: fruit, pair of cheesecakes or 100 grams of vegetables.
• Lunch: 150 grams of vegetable stew with beef, 200 grams of boiled turkey with rice or 150 grams of calfskin and 200 grams of salad.
• Snack: 100 grams of drinking yogurt, 100 g of ricotta or a glass of kefir with low fat.
• Dinner: 200 grams of boiled fish and 150 grams of salad, 150 grams of boiled meat and salad or 200 grams of chicken fillet with asparagus.

Squirrel diet for 4 weeks

The basis of the program program, which must be observed, is taken from the previous program.Take the food 5-6 times a day.

Recipes for protein diet

The recipes presented below are perfect for a dietary program and daily life.

Cream

For the preparation, you will need:

• Chicken fillet - 400 grams;
• Egg - 2 pieces;
• Spinach - 300 grams;
• Milk - 150 ml;
• Bay Leaf - a couple of pieces;
• Parsley;
• The minimum quantity of salt and spices.

Having a boiled chicken fillet with bay leaf peas and pepper, cut it into small pieces.Dice.The sliced spinach must be cooked up to half a condition.Cut meat, eggs, spinach placed in a blender.Add the meat broth, milk and beat until smooth.

Fish soup

You will need:

• White fish - 400 grams;
• Red onion head;
• Cabbage color - 400 grams;
• Natural yogurt - 2 tablespoons;
• Lemon juice - 1 tablespoons;
• The minimum quantity of salt and spices.

After dismantling and cleaning the cauliflower, it is necessary to cut it into small pieces.It is better to cut the fish fillet into large pieces and onions with thin rings.Put the components of the plate in the pan, cook until the fish is ready.After cooking, add yogurt, spices and lemon juice.

Protein salad

It will be necessary to cook:

• Three eggs;
• Chicken fillet - 200 grams;
• A cucumber;
• Beijing cabbage - 300 grams;
• Natural yogurt - 100 ml;
• Powder mustard;
• The minimum quantity of salt and spices.

Cut fresh eggs and chicken, cut the fresh cucumber into cubes.Finely chop the cabbage.To refuel salad, use natural yogurt in combination with mustard.

Protein

You will need:

• Death - cheese cottage guards - 100 grams;
• Three chicken proteins;
• Green onions;
• Dill;
• The minimum quantity of salt and spices.

Belender, beat proteins in a lush foam.Beat the cottage with aneto, bringing them in uniformity separately.Gently connect the two blends, then put it on an anti -scalizzone pan or bake in the oven.

Kefir chicken

You will need:

• Chicken fillet - 700 grams;
• Water - 100 ml;
• Kefir low -fat content - 100 ml;
• Onion head;
• The minimum quantity of salt and spices.

It is necessary to mix water with kefir, a chicken fillet with a mixture.For the taste, you can season with spices.Put the fillet in the refrigerator for half an hour.Cook in a painful pan.

Calm steak

You will need:

• Low -fat veal - 500 grams;
• Olive oil;
• The minimum quantity of salt and spices.

You need to cut the meat into steaks, removing the film.The thickness of each steak is about 2 cm.The marinade will perfectly serve olive oil with spices.The meat must prepare for about an hour.Fry both sides of the steak, then send forty minutes to the oven.

The opinion of the specialist

Losing weight at home is absolutely real.But the question must be asked here.How long and how long will you get healing thanks to this weight loss?And here, the supporters of the diets always graze in front of the representatives of the adequate training school.Only in this way the results are quickly achieved by patients, without the slightest opportunity to experience hunger and also with pleasure, and then they are easily kept, reliablely and for a long time (remember one of your habits: do you spend a lot of intelligence, will and energy in following him?).

In the field of weight loss, psychotherapy methods have absolutely no competitors: even super pronounced surgical methods cannot be called "healthy" due to the need to cut a living body.What about the danger of infection and the duration of the results and the moral condition of the patient?.. diet - cannot be considered a means of losing weight.These are courses of medical measures against some diseases and pathologies, with a short -lived collateral effect of weight loss.Therefore, once again we want to remind everyone and everyone: any diet - a professional, the doctor must prescribe.