The protein diet is one of the most popular, especially in men.Unlike most diets, it helps increase muscle mass, and also allow you to have a variety of menu for a week.The dietary calorie content can be easily changed depending on the current energy costs.This allows you to flexibly access your diet and don't experience feelings of hunger.
Is it possible to lose weight on a protein diet
Many wonder whether it is possible to lose weight on a protein diet.This falls into the top of the most efficient diet to reduce weight, but the result can only be achieved by regular sports loads.
The main principle of nutrition is that most diet proteins.They are building materials for the body, are necessary for muscle growth and generally active happy life.Their lack leads to a reduction in performance, fatigue and depressing condition.
Protein nutrition can help a person start a transformation.Of course, you have to say goodbye to sweet and fried, but isn't it worth it?
Don't forget: To lose weight, you have to deal with physical culture.
What electricity systems exists (Dukan, ketone, atkins) and how effective are
There are several electric power programs for 7, 14 or more on the basis of prevalence in the protein diet.Let's talk about the most effective than them.
Ducan system
The meaning of this system is that there are lots of protein foods, and carbohydrates are consumed in limited quantities.
The Dukan electricity system consists of 4 stages, each differs in its own rules.However, there are all general principles for all:
- Drink at least 1.5 liters of water per day;
- Every day should be the least minimum physical activity - filling and hiking.
First step
Food at this stage is based on low protein dishes: chicken and turkey meat, fish, eggs, beef and low dairy teams.Frequet in oil is strictly prohibited, but you can use all other cooking methods - for example, vapor.In addition, spices and greenery is allowed to eat.It is necessary to support bowel work and take one and a half tablespoon of oatmeal.It is forbidden to eat pork, sausages, rice and other cereals, fruits, sweets, bread, flour, beans and sugar.
Second step
This step will be easier and takes more than two weeks.Combines the given protein and vegetables.The diet and vegetable protein is diverse and light, especially compared to the protein days.The estimated weight loss will be greater than 4 kg.If you need to lose more than 10 kg, then the days are changing each other through one, and if 5. After 5. The stage duration is calculated based on a simple formula: 1 lost kilogram = 7 days.
Protein Days completely repeat the menu from the first step.The only clarification is that the addition of cucumber is allowed.On vegetables you can eat any vegetables, except for tail, avocados and potatoes.I can't be seasoned with mayonnaise, but you can cook and bake.You also have to consume 2 tablespoons of the dam every day.Prohibited products are the same as before.
Third step
At this stage, the result is determined.For each kilogram fell, it takes 10 days of fastening.Yes, it seems to be a long time, but that way you can provide a beautiful figure.It is forbidden to eat sugar, sweet, flour and meat semi -tised products.
It is allowed to use everything in previous phases, but with accessories: fruit are added daily (grapes, dates and bananas), 2 pieces of bread whole grains and 40 g cheeses are impossible.Twice a week you can prepare products containing starch, such as potatoes.And it is also allowed to arrange a rest twice a week and there is everything you want, but, of course, without fanaticism.
The fourth step
This step is assumed that the electric power system has already become a habit and has become a picture of power in principle.There are now no forbidden products, but recommended to arrange 1 day of the week.Of course, to attack sweets and harmful and not worth it in huge quantities - no diet will save you from increased weight and loss results achieved results.
Keton Diet
Est 'Meoso, Rybu with High Court, Cicinnand, Rasti, Klbnika, Griby, Nepriny and Physical, Accommodation and Unicorn, and also all special, Mindal, Arachis, Greg and KedarNuts.Therefore, it can be very diverse to me.
The diet is categorically not suitable for those who have kidney problems and a cardiovascular system, diabetes and dietary disorder.These are side effects waiting for keto-diet:
- negative impact on kidney work;
- dehydration, prison, danger of heart disease.
Keto has advantages and significant shortcomings, so that the transition to this diet should carefully consider.
Atkins Dieta
Atkins diet is like a ducan nutrition.There are 4 steps - introductory, basic (focused on weight reduction), transitional (score is fixed) and finals.The first two steps last 14 days: Currently the body gets used to a new diet look and restored.In the future, the diet should become a lifestyle.In the diet, the least carbohydrates, the maximum proteins and completely alcohol refusal are stated.
The basis of the diet is proteins, unsaturated fats and fibers are also allowed.Others include avocado, walnuts, salmon and vegetable oils.The fibers will provide green vegetables and greenery, and small carbohydrates are allowed to obtain from unsweetened fruit, cereals and berries.Diet is not suitable for pregnant women and people with kidney and liver problems.
Danger of protein diets
Due to serious shortcomings, a diet protein cannot be called healthy and security.The excess protein leads to the development of urolitis and negatively affects the functioning of kidney, brain and liver.There are several significant shortcomings:
- The operation of the gastrointestinal tract can be weakened.
- Food of animal origin contains cholesterol, even if it is the simplest meat of the bird.
- Power is generally unbalanced.
We do not recommend complying with a purely protein circuit, because in a longer period of time, they cause health problems.
List of protein products
To create a menu properly, you should introduce yourself to the list of protein products:
- Meat: Chicken and turkey fillets, as well as beef.
- Fish: especially the tuna in which there is practically no fat, but a record among fish content protein.
- Soy replaces meat and fish vegetarians and people refrained from eating meat for other reasons.
- Cottage cheese is an affordable top product.
- The cheese contains proteins, but it contains a lot of fat.Not suitable for each diet.
- Beans.Most legumes have a lot of protein, but beans are particularly different.They are also suitable chickens and lying down.
- Buckwheat.Of all cereals, buckwheats contains most proteins, also in it, also much useful for working on fiber intestines.
If you devote time to physical culture, then you have an increased need for proteins.We recommend addressing attention to protein mixtures in powder, protein rods.Proteins in these products are well absorbed, and compositions are balanced amino acids, vitamins, micro-and macroes.
A detailed choice of strict low-calorie child for a week
Low-calorie diet for a week will allow you to get fast results and generally configure your body to a new diet image.This diet simple to lose weight includes one principle: Proper nutrition for 800 kilometers per day.Think about the menu for very fast weight loss.
Monday
For breakfast you can eat a low-tailed yogurt and drink green tea.
Snack - a handful of peanuts, lunch - chicken fillet, vapor.
Snack - 150 g Skim cottage.It is recommended to complete the day with a glass of zero fat kefir.
Tuesday
It is recommended for breakfast 150 g Skim cottage and drink sugar without sugar.
Snack - Low -Fat Yogurt, for lunch - cooked beans, for the afternoon snack - a glass of kefir zero fat.For dinner - a steak of Kete.
Wednesday
We start a day with 2 cooked eggs and sugar-free coffee.Like a snack - a glass of low yogurt.For lunch - low fish, such as steam coupon, for half - glass Zolo Fat Kefir, and for dinner - a handful of peanuts.
Thursday
You can eat a weak cottage for breakfast and drink green tea.For a snack - 2 cooked eggs, for lunch - baked turkey fillets with mushrooms and afternoon snacks - a lettuce of a handle.For dinner it is recommended to bake trout.
Friday
For breakfast, a fat cottage and sugar without sugar.At the nibblets - a glass of low-right kefir, for lunch - cooked beef with beans.You can eat cooked fours on the afternoon bite, and dinner with boiled or roasted skinny fish, for example with Cod.
Saturday
For breakfast, you can cook Hercumar porridge on water and drink green tea.On biting - a handful of peanuts, for lunch - a cooked squid fillet,
For afternoon snacks - a glass of skim yogurt.Like dinner - 2 cooked eggs.
Sunday
The last breakfast is this week is Hercules porridge on water and sugar-free coffee.On biting - a glass of skim kefir, for lunch - low -fat fish, for example, mint.The afternoon snack is a salad of cooked beans with mushrooms, and a low -phate cottage for dinner.
Menu Squirrel-Vegetables 14 days
Nutrition Squirrel-Vegetables is a perfectly balanced menu that allows you to lose weight easily, quickly, delicious and no side effects.The diet is rich in vitamins, fibers and proteins - everything that is so important for the body.14 days, such a nutrition is offered in a day (for breakfast, a green tea cup is expected every day):
| Day | Products |
|---|---|
| 1 | 1 cooked egg with olives, 200 g of chicken fillet with vegetables, 200 g broccoli and low yogurt |
| 2 | Kasha on the water, a handful of dried fruits, 200 g fish with vegetables, 200 g cottage |
| 3 | Protein omelet with tomato and handle, chicken fillet with rargarpe and cabbage salad, 1 cooked egg with cheese and tomato |
| 4 | 150 g of low cottage with cucumber and buckwheat, steam turkey fillet with vegetables with vegetable salad, roast exposure with olive and broom |
| 5 | Water porridge, boiled beef + vegetables, avocado salad, low-grease glass or 1% coffee. |
| 6 | Buckwheat with milk, salad cooked chicken, tomatoes and iceberg, stinte kate with vegetables |
| 7 | Low milk porridge, vegetables and 1 cooked egg, polish polish with wild rice in favor |
| 8 | This day needs to be arranged unloading, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g of Greek yogurt, 2 cooked eggs, cabbage Širja with chicken, 200 g pole cooked, with vegetables |
| 10 | Zucchini baked with cheese, cooked beef with vegetables, buckwheat with cottage and milk |
| 11 | Fatfound yogurt, roast fish with olives and any salad, a little fat or 1% coffee |
| 12 | Water mash, cod with beans, herbal salad with chicken |
| 13 | Buckwheat with cottages and milk, steam turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Oatmeal with dried fruit, boiled beef with vegetables, a glass of low yogurt. |
The diet and vegetable protein is balanced and can be recommended for long-term use.
View results about results
Usually people search first on the internet how to lose weight on a protein diet, whether it is really easy to lose weight.Most people also record positive changes in the body and negative consequences of health.It is really possible to lose weight without losing muscles, improve relief and do not expose the body to stress.There is also a variety of menu for each day, lack of feelings of hunger and a bad mood.Protein Days with the aim of losing weight can be agreed without damage to health, but the total duration of such a diet should not exceed 14 days according to the doctor's recommendations.
Diet protein choose those who want not only to lose weight, but mostly qualitatively change the body to look not exhausted, but a cheerful and tight face.This diet is suitable for those who love meat in their purest form and can easily do without sausages and sausages.Not to break down, weight gives some tips:
- Drink a glass of heavy water in the morning on an empty stomach.
- Breakfast half an hour after waking up.
- Dine 3 hours before bed.
- Drink 2 liters of water a day.
- To have a chair problem, you have to drink 1% coffee.
- For those who can't live without coffee, 1 cup without sugar is allowed.
People reviews are filled with joy from the fact that in two weeks began to notice small changes in the body.Let these steps continue to be very small, but they are already made.Negative, most have an unpleasant odor from the body, which cannot be killed in anything.Not recommended to sit on this diet for more than 14 days.
Wow, there are no magic pills for quick weight loss.It is often said that protein diets for weight loss is effective, but this is a misconception.Yes, you can quickly lose a few extra pounds, but it will happen if it will significantly limit the number of people eaten.Only weight loss proteins are not suitable.
Interesting recipes
On the one hand, it seems to have very little products allowed and the person will have a painful monotony.However, this is not the case, you can easily diversify protein nutrition with ease, and simple and delicious recipes for the protein diet for weight loss will help.Don't forget to include hiking, running and other sports in the program of the day.Otherwise, there will be no effect.
Protein cocktail
The protein cocktail for weight loss is a sports drink that will saturate the body for all day.You will need to prepare:
- 200 ml of low milk;
- 1 chicken egg;
- 1 banana;
- 100 g 9% rod;
- Teaspoon of sugar.
You must prepare a mixer or a mixer from special equipment.
- Win a cleaned egg in a mixer with sugar
- We cut out a clean banana in small circles
- Add a banana on a bowl of egg, pour milk and win until the mass becomes homogeneous.
- Now add a cottage and beat again.
Ready!Bon appetite.
Chicken fillet with guacamole sauce
This is a simple food dish.Despite the presence of avocado in the composition, the BJU is 57/25/18.For cooking, we need:
- 500 g of chicken fillet;
- 1 avocado;
- 1 teaspoon of lemon juice;
- half a teaspoon of dried garlic;
- 1 teaspoon of the ground red pepper;
- 1 tablespoon of olive oil;
- 100 g of low cheese;
- Ciris and pepper to taste.
You must first remove the pulp from Avocado and mix it with a fork, then add pepper, lemon juice, a little salt and spices.We will now delay this mass for a while.The remaining salt, spices and dried garlic should spoil the file.We spread the meat in the pan and fried it on each side of 4 minutes on high heat.After spraying with cheese and close the lid so that the cheese melts.Next, you have to wait a few minutes, after which you can put a fillet on a bowl and put a sauce from the ear that is cooked on top.
Protein cottage Sir Kaserole
The Casserole protein is perfect for breakfast.For his preparation you will need:
- 500 g cottage;
- 1 egg;
- 40 g starch of corn;
- 2 egg proteins;
- 1 tablespoon of pastry powder;
- Sugar bucket;
- half a teaspoon vanillin;
- 50 g of raisins.
First you need to mix the cottage, raging and raging proteins.After adding corn starch and other ingredients.Now place the Mass in the baking dish and leave 30 minutes.at 180 degrees.The bark will turn out that it is crispy, and the cassicom itself is gentle and satisfactory.
Salad with small trout
For this light salad you will need:
- salad leaves;
- 4 Cherry tomatoes;
- 30 g File trout;
- The stem of the gamash is;
- teaspoon of olive oil to supplement fuel;
- Paprika.
You can also add a teaspoon of the seed chia to improve your stomach.Cherry needs to cut in half, trout - cubes, a pedestrian stem - circles.Rinse the salad leaves, cut into pieces and place it on a plate, put all the ingredients on top, olive oil and spices.Then you need to mix thoroughly.Such a salad should be eaten at once, in the refrigerator will quickly lose freshness.
Conclusion
Protein diet allow you to start the path of losing weight, creating a strong body and its beautiful shape.In combination with sports loads, especially running, during its respect, it will be a little weight loss, and not the muscles are.The feeling of hunger will not torture, but you must have to drink enough water, play sports, walk and consume fibers.
Remember that a diet with the prevailing animal products are insecure for health due to the fact that they contain cholesterol.
It is recommended to add vegetables to protein nutrition, at least 400 g per day, not counting potatoes.It will help with equal food.