The protein diet specialists are recognized as one of the most efficient weight loss.Protein is called a diet that prevails protein foods with a high amount of protein (fare and carbohydrate content, it is reduced by a bit of a gym and simultaneously satisfying the feeling of hunger. And that means that the diet "protein diet" whose menu is correctComposed - is a great option for a program that includes a sport and healthy diet.
However, not all weight loss diets are equally useful.So not only to lose weight, but do it with the benefit, let's see more than eating and sit on the protein diet.
User diet: Why is it impossible to completely exclude carbohydrates
To quickly lose weight, often use the following recipe - you can eat only low-fantastic chicken, fish, calf without sugar without sugar, but all other products should be excluded.This plan cannot be considered healthy or balanced.The authors of such circles usually require a weight loss menu for 14 days and refrain from carbohydrates.Of course, such menus and recipes must not be blindly copied, especially if you just start adherent to diets.Keep in mind that the fast protein diet should be balanced and that a healthy diet is a guarantee of fast loss of weight.In fact, completely refusal of carbohydrates can cause violations in the body:
- The absence of carbohydrates and a large amount of heavy food lead to ketosis - poisoning with product decay;
- In addition, it contributes to violating food behavior, because a person is simply used to use large portions regardless of hunger;
- Often discarded pounds have been recruited back.
Some authors believe that the full exclusion of carbohydrates is necessary for weight loss, because in the process of ketosis, the body draws energy mainly from fat deposits.However, modern studies show that it is not necessary to completely reject the coals in general to burn fat.No matter how much you lose weight, it depends on the daily calorie content and what exactly carbohydrates you eat during the day.How to make a pounding diet menu for weight loss?
Diet protein for weight loss
It will be reasonable to involve carbohydrates in your diet will help you with special desserts and sweets with high protein content.Of course, the measure must be observed with them, because weight loss is possible only in the conditions of the permanent energy deficit.You still have to eat less, though, thanks to the protein, you will feel satiety.However, the most distinguished strategy is planning the daily content of the calorie diet, depending on your 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 it will allow you to spend fat deposits;
- Furthermore, the 400-800 kCAL / day should be added to the number of main metabolism, if you are systematically coaching 200-300 with a passive lifestyle;
- Do the assembly of the diet.
When calculating the diet, use a table of daily needs for energy and basic foods, depending on age and physical activity.The high consumption diet means the required next principles:
- You should eat 4-6 times a day;
- Last trick-3-4 hours before bed, first half hour after lifting;
- Each technique should consist of part of protein and additional products;
- Up to 14 hours of 1-2 parts of the source of complex carbohydrates (these are 4-6 tablespoons of boiled buckwheat, oatmeals or how much cooked brown rice).Other carbohydrate products during active weight loss should be abandoned;
- After 14 hours in the afternoon, protein products should be eaten only with such vegetables - cucumbers, cabbage, tomato, salad, zucchini;
- Fruit should be limited 1-2 ugly apples or citrus in the morning;
- It is advisable to refuse a drink with sugar -substitutes between meals, because this excites appetite;
- Fat, especially animals, should be limited to 30-40 G per day.This amount ensures 1-2 tablespoons of vegetable oil as a vegetable spice, provided that the rest of the food is prepared without fat.
In addition, there is a popular protein without meat and salt, but more radical and more difficult to convey to many people.
What can be eaten with a protein diet
The food and food protein table will help you find out the energy value of food.Using reliable data You can make individual recipes, helping your body lose weight and recovers after training.Food protein for weight loss should still be balanced.Weight reduction table includes:
- 150-200 g of chicken breasts without leather;
- 150-300 g of seafood;
- 150-200 g fish with low fat;
- 100 g of veal or beef;
- 150-200 g tofu;
- 180-250 G Skim cottage;
- 1 part of serum protein isolates (1 cup of beautiful milk, 30 g of protein powder);
- 1 part of the "mixed" codes for weight loss (food fiber nutrition drink add other food, especially with carbohydrates, is prohibited);
- 4-6 eggs.
Efficient protein nutrition is that you have to eat one of them in each meal.The products should eat in the amount indicating.It is forbidden to fry, baked with cheese and water with fatty sauces, because the protein for a fast weight loss is excluded food rich in fat.But protein speed allows you to use as a spice:
- natural soy sauce;
- balsamic vinegar;
- Herbs;
- Garlic and lemon juice.
Production products without salt and meat
Of course, food protein is primarily meat.However, there are quite a lot of products suitable for protein nutrition 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:
- Pigs caviar
- Squid
- Shrimp
- Sailing caviar
Fish:
- Keta
- Polish
- Halibut
- Saira
- Herring
- Salmon
- Mackerel
- Tuna
Dairy products:
- Brynza
- Kefir
- Milk
- Dutch cheese
- Cottage
Products containing plant protein:
- Mushrooms
- Peanut
- Nut
- Almond
- Hazelnut
- Pea
- Beans
- Lećels
- Soy meat
- Sunflower seeds
- Buckwheat
- Mellet
The meatless squirrel diet involves spendingOffal:
- Liver (pork, beef, lamb)
- Children
- Heart
During the exit period from this diet, onlyLightweight types of meat and meat products:
- Doctoral sausage
- Turkey
- Rabbit meat
- Chicken meat
Popular protein diet menu
The Diet's Protection for 10 Days
The special feature of this diet: you only eat only one type of product.You can fall for 10 pounds for 10 pounds for 10 pounds.
- Day first: cooked eggs
- Second day: cooked fish
- Day Three: Cheese Cottages
- Fourth day: cooked chicken
- Fifth day: Potatoes in uniform
- Sixth day: Beef soup
- Seventh day: Vegetables
- Eighth day: Fruit
- Day of the ninth: kefir
- Tenth day: Decocction partition
The amount of food consumed by the diet is not limited, but you should not overeat.You must drink at least 2 liters of liquid daily during the diet and use vitamin complexes.
Diet menu for 14 days
This diet is more diverse.You can use the dishes every day in any order.The main condition is to eat fractional, from 4 to 6 times a day.
- One day: cooked eggs, cottage, feta cheese, tsukkini, chicken meat
- Day Other: Omelet, vegetables salad, kefir, steam fish, grill meat
- Three day: Cottage, boiled eggs, beef, vegetable salad
- Fourth day: Chicken fillet, barbecue meat, tomato, cucumbers
- Fifth day: Cottage, ear, yogurt, turkey, stewed vegetables, orange
- Sixth day: fish, beef, eggplant, yogurt, oatmeal
- Seventh day: cooked eggs, cottage, shrimp, beans, tomato, carrot
- Eighth day: vegetables, fish chops, fish, yogurt, millet
- Day Ninth: cooked eggs, cottage, fish, beef, tomato juice, peanuts
- Tenth day: Cottage, boiled eggs, beef, tomato, cucumbers
- Eleventh day: cooked eggs, cottage, tofu cheese, chicken fillet, turkey
- Twice twelve: cooked eggs, cheese, yogurt, ear, beef
- Thirteenth day: cooked eggs, boiled vegetables, fish, veal, buckwheat
- Fourteenth day: cooked eggs, seafood, chicken fillet, beans, tomato juice, oatmeal
Wedding Diet for weight loss with increased physical activity
The following pound loss diet is designed for a woman that weighs 65 kg, which coaches 3 times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons oatmeal with cinnamon and half of the baked apple.Tea or coffee without sugar and cream.
- Second breakfast: 3 tablespoons cooked buckwheat, 150 g of chicken breast
- Lunch: Soup with 100 g of meat and vegetables without starch, ground in blender in cream-soup
- Lunch: 200 g Cottage with vegetable salad
- Dinner: 200 g Fish on steam or steam with green beans
- Before you go to bed: a glass of kefir or a protein cocktail.
Peculiarities
Reviews say that this diet helps with weight loss for almost everyone, but it is most efficient in combination with strength training in the gym.As you can see from the list, in the weight loss period, the use of candy and alcohol is not allowed.If we didn't have any failures, once in 10 days, it is necessary to plan a day of rest and eat a small part of your favorite "out-of-list" product.Before eating in this way, be sure to conduct a complete doctor.Pregnancy, deviations in the work of kidney, liver, hearts are unconditional contraindications.Consider a moment for a longer weight loss process, it is longer a diet, so that experts recommend a protein diet 4 weeks.Such a protein nutrition for weight loss is used for women and women and men.
Protein diet recipes
The menu will help you make a table content table of finished meals.
Chop
You will need:
- Chicken fillet - 400 grams
- Eggs - 2 pieces
- Flour - 1 tablespoons.spoon
- Salt and pepper to taste
Method of preparation:
- Cut File into thin layers and win
- Rub a fillet salt and pepper and let go of a little soak
- Beat eggs to homogeneous state
- They smell like kotlete egg and roll slightly in flour
- Bake in oven at 220 degrees
Mimosa salad
You will need:
- Eggs - 5 pieces
- Canned Fish - 1 Bank
- Cheese - 100 grams
- Luke are onions.1 piece
- Kefir Charging by balsamic vinegar
Method of preparation:
- Boil eggs.Disconnect the yolks from the protein
- Resolved cheese
- Fine cut proteins, rub yolks to fine grater
- Cut onions on small cubes
- Press fish with a fork
- Put the layers: proteins, cheese, half fish, onions, the other half of the fish, egg yolk.Each layer, except the most, shed a small amount of kefir filling