Protein diet

There are many people overweight.Different methods have been developed to combat extra pounds: both reliable, effective, healthy and temporary, not very useful or even frankly dangerous.Among the options are special nutrition programs and training, as well as the use of biologically active additives (dietary supplements).One of the varieties of rapid but short weight loss systems is a protein diet.Its menu consists of products, whose base is protein (protein).Its predominance in the diet helps the patient to achieve two goals at the same time: lose weight, but gain muscle mass.

Protein diet to lose weight: features of features

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

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

To expand general horizons, become familiar with some characteristics of protein nutrition.The program can be seen as much as possible for more than two weeks.To fix the results, leave the diet gradually.To do this, try to exclude foods and fried fat from the diet.

The repetition of the course is not before six months later.During this time, discarded kilograms not only manage to return intact and security, but often lead to new ones.

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

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

The role of body proteins

The protein participates in all vital processes.Proteins are plant, animal origin.The highest value is the greatest value.The body absorbs 98%, contains essential amino acids.Vegetable protein includes only protein, and its digestibility reaches only 60%.

It is important that weight loss is a balanced diet.The optimal menu must contain 60% of the animal protein and 40% of the plant.

Protein functions:

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

How proteins affect weight loss

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

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

Is it possible to lose weight in a protein diet and how much?

You will not have to wait long for a long time.The first notable changes can be seen in a few days.Although the original weight affects the amount of fallen kilograms, in a week a person can get rid of approximately 4.

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

Protein diet rules

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

Diet

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

Morning food becomes better not less than an hour after waking up.Cener 2-3 hours before bedtime.Between breakfast and lunch as a snack, slowly digested carbohydrate cereals are perfect.Such cereals include: Sarracene wheat, oatmeal.

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

To avoid psychological breakdown, experts recommend that a forbidden dish be allowed once a week.Please, yourself with your beloved and even harmful food, continue advancing towards the established objective.

How to cook dishes

To prepare delicious dietary food, it is not necessary to use sauces, salt, flavor amplifiers.Try to meet some rules that will help during the period of weight loss.

Preparation Means:

• When cooking salads, you will have to leave the mayonnaise.A good substitution will be lemon juice, natural yogurt and kefir.
• Vegetable dishes can be cooked with the addition of a small amount: oregano, transport and ginger.
• When cooking meat, it is allowed to add pepper and garlic.Baking, you can use mustard honey for the marinade.
• Fruits and berries are consumed exclusively in a raw form.
• As drinks, teas, as well as fruit drinks are perfectly suitable.Try to cook them without adding sugar.

To cook protein foods, without increasing calorie content, you must refuse to fry and oils.If you still need to fry the products, it is better to use an anti-stage pan.But to give preference to cooking, extinction and the most effective bake.

Pros and protein diet cons

In addition to performing the main task "quickly, but briefly getting rid of additional pounds", this program brings other benefits for the body.

• The skin condition improves.
• The elimination of toxins, as well as harmful substances.
• The lack of a feeling of hunger due to the long process of protein digestion.
• 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 can resort to the use of laxatives.
• An unpleasant smell of oral cavity.
• The cost of some ingredients, such as seafood, is quite large.
• With a prolonged observance of a diet, the lack of calcium develops.
• Due to the lack of carbohydrates, performance falls.

Contraindications

• Anemia;
• Pregnancy, food;
• Nephropathy;
• Pancreatic diseases;
• Diabetes mellitus;
• Drop;
• Cardiovascular system diseases;
• Individual protein intolerance;
• Liver disease;
• Elderly or childhood.

For children

Any of the varieties of a protein diet is forbidden to observe people who have not reached age.This is due to the fact that the growing human organism should receive as many nutrients and vitamins as possible.The child's diet during active growth must be balanced in all parameters and Bju's relationship.

During pregnancy and breastfeeding

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

Varieties of protein diets

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

Ducan

The method implies the compilation of a low -product diet in heats.Food volumes that are eaten are not controlled due to the fact that many protein foods will not yet be possible to eat.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 correct, rational nutrition.

Ducan's program consists of four stages:

• The attack is a complex but effective period.In this phase, the restructuring of metabolism and burning of active fat begins.In seven days you can drop about 4 kg.It is recommended not to continue the diet for more than ten days.It is allowed to eat low food in cooked calories without oils.
• Cruise is a soft period, longer than the first.Continue the second stage until the necessary result is achieved.Here you can alternate a protein day with a vegetable.
• Fixed: a phase that implies the correct output of the diet.A person will need time to gradually return to the usual diet.Refraining from sweets in large quantities, because the body is difficult to quickly rebuild carbohydrates.The consolidation phase lasts a lot of time, sometimes it can reach up to 150 days.
• Stabilization: Here the usual mode is observed, but with new characteristics.Note the alcohol consumption mode, spend more time in fresh air and practice sports.

MALYSHEVA

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

MALYSHEVA gives recommendations to beginners:

• It must positively tune the beginning of a diet;
• Cannot change abruptly to the dietary diet;
• The daily number of calories is 1200-1400;
• Compliance with fractional energy meals and two or three additional snacks;
• It is forbidden to starve.

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

Sports beauty diet

According to the weight loss sports program, they mean a gradual decrease in the number of fats and carbohydrates consumed.The athletes that need to emphasize the relief of the muscles, get rid of fat deposits, observe such a system.

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

It is important to remember that the more difficult the program is, the more liquid you will need to use.With the negligence of this rule, there will be problems in the digestive system, metabolic failures and good will worsen.And since a person begins to drink many fluids that vitamin lenses and trace elements of the body, then their deficiency develops.To solve the problem, use specially designed vitamin complexes.

System rules:

• Gently enter the diet.With an acute transition, the body will fall into a state of stress.
• The number of meals per day is 6 times.
• Drinking way.The daily water speed is 30 ml per kg of body weight.

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

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

Protein drinks for fast weight

Protein cocktails are prepared mainly from sports nutrition with the addition of liquid.But, not all people can afford sports nutrition, because professional drinks can hardly be called a budget.Let's look at home -made cocktails:

• The first option.For the preparation of the drink, you will need: 350 ml of milk, an unbeliented cabin cheese packaging.Mix the ingredients in a blender.
• The second option.Mix the yogurt to drink with cottage cheese with a blender.Add dry fruits if you wish.

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

Table of allowed products

When compiling a daily menu in the days of the diet, turn on the products that contain a large amount of proteins.

Product	Squiles, g	Fats, g	Carbohydrates, g
Gathensized cabin cheese	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
Cashew	25.8	54.3	12.3
Dry Albaricoques	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

Prohibited product table

Drinks	Alcohol, carbonated and store juices
Sauces	Mayonnaise, ketchup
Additives	Sugar, fructose
Vegetables	Popes, corn, beets and boiled carrots
Sweets	Ice cream, cakes, chocolate.
Fruit	Bananas, grapes, peaches

To avoid interruptions in a diet, eat a forbidden product working on calories received in training.

Protek diet menu (food schedule)

Squirrel diet for 3 days

The menu for three days may include even meat products in the diet.Any protein diet eliminates salt use during cooking.Therefore, the meat will have to eat thin.

The daily schedule consists of six meals.The daily standard of meat is at the same time 500-600 g.You are allowed to eat three days in a row, but it can alternate.

Squirrel diet for 5 days

The principle of a five -day program is to eat several protein products that alternate with the allowed fruits.The unique portion is 200 gr.Rest 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.Your body receives from allowed vegetables.The minimum per day must be five meals.The last of which will take place three to four hours before bedtime.

Approximate menu for seven days:

• The first breakfast: an omelette made of a pair of proteins and green tea.
• The second breakfast: a big apple.
• Lunch: 200 grams of boiled meat and 200 grams of asparagus.
• Skist: 150 grams of skim cabin cheese.
• Dinner: 200 grams of low -fat fish, steamed and 150 grams of cabbage salad.

Protein diet for 10-14 days

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

Detailed menu for each day:

• The first breakfast: a cottage cheese, eggs and rice tortilla, 150 grams of cottage cheese or 200 grams of stewed beans.
• Second breakfast: fruit, cheese cakes or 100 grams of vegetables.
• Lunch: 150 grams of vegetable stew with beef, 200 grams of boiled turkey with rice or 150 grams of veal and 200 grams of salad.
• Skist: 100 grams of drink yogurt, 100 g of cottage cheese or a low -fat zefir vessel.
• Dinner: 200 grams of boiled fish and 150 grams of salad, 150 grams of meat and boiled salad or 200 grams of chicken fillet with asparagus.

Squirrel diet for 4 weeks

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

Protein diet recipes

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

Subject

For preparation, you will need:

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

With boiled chicken fillet with bay leaf and pepper peas, cut it into small pieces.Cut into cubes.Sliced spinach should be cooked to the condition of soft medium.Cut the meat, eggs, spinach placed in a blender.Add meat, milk and gown broth until it is soft.

Chowder

You will need:

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

After dismantling and cleaning the cauliflower, it must cut it into small pieces.It is better to cut the fish fillet into large pieces and onions with thin rings.Place 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 Reibollo - 300 grams;
• Natural yogurt - 100 ml;
• Mustard powder;
• The minimum amount of salt and spices.

Cut the eggs and chicken fresh, cut fresh cucumber into small cubes.Finely pike the cabbage.To replenish the salad, use natural yogurt in mustard combination.

Protein tortilla

You will need:

• Death -Fat Castage Cheese - 100 grams;
• Three chicken proteins;
• Green onions;
• Dill;
• The minimum amount of salt and spices.

Belender, overcome proteins to a lush foam.Beat the clock with dill, taking them to the uniformity separately.Gently connect the two mixtures, then put it in an anti -Palo or Bake in the oven.

Chicken in kefir

You will need:

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

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

Calm fillet

You will need:

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

It is necessary to cut the meat into fillets, eliminating the film.The thickness of each fillet is approximately 2 cm.The marinade will perfectly serve olive oil with spices.The meat needs to prepare for about an hour.Fry both sides of the fillet, then send forty minutes to the oven.

The specialist's opinion

Losing weight at home is absolutely real.But the question here must ask badly.How long and how long will you heal thanks to this weight loss?And here, the supporters of the diets always pass before the representatives of the school to form adequate eating behavior.Only in this way patients do it quickly, without the slightest opportunity to feel hungry, and even with pleasure, and then they are easily preserved, reliably and for a long time (remember any of their habits: do you spend a lot of intelligence, will and energy to follow it?).

In the field of weight loss, psychotherapeutic methods have absolutely no competitor: even super pronouncers surgical methods cannot be called "healthy" due to the need to cut a living body.And the danger of infection and durability of the results and the moral condition of the patient?.. Diet: It cannot be considered a means to lose weight.These are medical measures courses against certain diseases and pathologies, which have a side loss effect.Therefore, once again we want to remember everyone: any diet: a professional, the doctor must prescribe.