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Protein diet

There are many people with overweight.Various methods were developed to combat additional pounds: both reliably, effective, healthy and temporarily, not very useful or even openly dangerous.Among the options there are special nutritional programs and training as well as the use of biologically active additives (dietary supplements).One of the varieties of systems with a quick but short -lived weight loss is a protein diet.The menu consists of products whose base is protein (protein).His dominance in nutrition helps the patient to achieve two goals at the same time: to lose weight, but to win muscle mass.

Protein products

Protein diet for weight loss - feature functions

People have long noticed the effect of weight loss that are exposed to a protein diet.As early as the nineteenth century in Europe, a book about the advantages of protein was published.And in the modern world, Dr.Dukan the most famous author of the protein program of weight loss, thanks to which the famous Kremlin diet was also developed.

There are many sources on the Internet that say what the diet is with high prosthine.Despite this abundance, however, it is not always possible to understand the meaning of information.And all just because a very large number of facts are distorted.You can often see an article in which it is written that a protein diet is a great solution for a hearty, delicious diet and get rid of additional pounds.In fact, this is not entirely true.And this program is not suitable for any weight loss.Before you start losing weight, it is therefore worth contacting with specialists so that you can help you choose a diet suitable for you.

To expand the overall horizon, you will get to know some characteristics of protein nutrition.The program can be observed as far as possible for no longer than two weeks.To remedy the results, they gradually come from nutrition.Try to exclude fried fat foods and sweets from the diet.

Repetition of the course is not possible earlier than six months later.During this time, the kilogram thrown away not only succeeds in returning intact and security, but often to new ones.

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

Try to calculate calories.Your deficiency and lack can harm you by provoking violations in the work of internal organs.The number of calories consumed should vary from 1200.

The role of proteins for the body

Protein takes part in all important processes.Proteins are vegetable, animal origin.The greatest value is the greatest value.It is absorbed by the body by 98%and contains essential amino acids.Plant protein only includes protein and its digestibility only reaches 60%.

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

Protein functions:

  • Construction;
  • Hormonal;
  • Catalytic;
  • Transport;
  • Protection.

How proteins influence weight loss

The increased use of protein products influences the acceleration of metabolic processes and a change in the appetite.A protein -rich food for a long time leaves a feeling of saturation after a meal.Therefore, hunger does not often bother a person.The reason is surprisingly not in high calories.Proteins provoke the production of special hormones that suppress hunger and keeps a feeling of saturation longer.

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 on a protein diet and how much

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

So that your skin does not get limp after weight loss, take the time for physical training.So the body remains fit.

Protein diet rules

  • In addition to protein food, additional nutrients should include diet.
  • Eat in small portions at least five times a day.The morning meal is best done an hour after awakening.Eat in 2-3 hours.
  • Reduce the fruits with a high sugar content to two parts per day.
  • Dietary scientists recommend that you exclude 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 watch drinking mode.
  • Physical activity will be a good addition to nutrition.
  • Use additional vitamin complexes.

diet

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

The morning meal is best done after waking up at least one hour.Dinner 2-3 hours before going to bed.Between breakfast and lunch as a snack, muesli from slowly digested carbohydrates are perfect.Such grain include: buckwheat, oatmeal.

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

In order to avoid a psychological breakdown, experts recommend that a banned court get involved once a week.Please go to your beloved, even harmful food and continue to go to the defined goal.

How to cook dishes

To prepare the delicious food, it is not necessary to use sauces, salt and flavor enhancers.Try to comply with some rules that help during the time of weight loss.

Preparation Nuances:

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

To cook protein food without increasing the calorie content, you should roast and reject oils.If you still have to fry the products, it is better to use an anti-stick pan.But to give it more effectively to cook, delete and bake.

Advantages and disadvantages of the protein diet

This program not only offers the main task "fast, but briefly additional pounds", but also brings other advantages for the body.

  • The condition of the skin improves.
  • The removal of toxins and harmful substances.
  • The lack of a feeling of hunger due to the long procedure for digestion of proteins.
  • Ideal for athletes.
  • As elsewhere, there are defects here:
  • Disorders of the gastrointestinal tract that are manifested by constipation.To combat them, use more water.In exceptional cases, you can use the use of laxatives.
  • An unpleasant smell from the oral cavity.
  • The costs of some ingredients such as seafood are quite large.
  • If a diet is observed for a long time, a lack of calcium develops.
  • Due to the lack of carbohydrates, the performance falls.

Contraindications

  • Anemia;
  • Pregnancy, feeding;
  • Kidney disease;
  • Seal gland diseases;
  • Diabetes mellitus;
  • Gout;
  • Diseases of the cardiovascular system;
  • Individual intolerance to protein;
  • Liver disease;
  • Older or childhood.

For children

Each 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 maintain as many nutrients and vitamins as possible.The child's diet during active growth should be compensated for in all parameters and the ratio of BJU.

During pregnancy and breastfeeding

The reason why pregnant women and breastfeeding 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 proper development of the fetus and the child.

Varieties of protein diets

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

Ducan

The method implies the compilation of a diet of low calorie products.The food eaten is not checked because many protein foods still cannot eat.Due to the lack of these restrictions, a diet is easier to transmit 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.In this phase, the restructuring of the metabolism and active fat burning begins.In seven days you can fall around 4 kg.It is recommended not to continue the diet for more than ten days.It can eat low -calorie -free food that is cooked without oils.
  • Cruise is a gentle time, longer than the first.Go the second stage until the required result is achieved.Here you can alternate a protein day with a vegetable.
  • Fixing - a phase that implies the correct output from the diet.One person needs time to gradually return to the usual diet.Do without sweets in large quantities because it is difficult to convert the body from the exchange of carbohydrates.The consolidation phase takes a long time, sometimes it can reach up to 150 days.
  • Stabilization - The usual mode is observed here, but with new functions.Watch drinking mode, spend more time in the fresh air and play sports.

Malysheva

The Malysheva program is a combination of breakage and a high diet.The diet menu is quite balanced and nutritious.

Malysheva gives beginners recommendations:

  • You have to prepare positively to the beginning of a diet.
  • You cannot switch to nutrition sharply.
  • The daily number of calories is 1200-1400;
  • Compliance with fractional power throat meals and two or three additional snacks;
  • It is forbidden to starve.

If you do sports, it may increase the number of calories to 1700 a day.

Sport beauty diet

As part of the sports program with weight loss, they mean a gradual decline in the number of fat and carbohydrates consumed.Athletes who emphasize the relief of the muscles and get rid of fat deposits observe such a system.

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

It is important to remember that the harder the program is, the more fluid you have to use.With the neglect of this rule, there will be problems in the digestive system, in metabolic failure and in the well.And since a person begins to drink many liquids, follow vitamins and elements from the body, their deficiency develops.Use specially developed vitamin complexes to solve the problem.

System rules:

  • Gently enter the diet.With a sharp transition, the body gets into a state of stress.
  • The number of meals a day is 6 times.
  • Drinking mode.The daily water rate is 30 ml per kg body weight.

The diet consists of 10% fat, 20% of the carbohydrates and the rest are proteins from which the amount must gradually increase.

Since the diet is observed by athletes, physical exertion takes a certain place.It is best to combine strength training with cardio.

Protein drinks for fast weight loss

Protein cocktails are mainly made from the sports meter by adding liquid.But not every person can afford sports nutrition, since professional drinks can hardly be referred to as a budget.Let's look at the options for cocktails made at home:

  • The first option.You need to prepare the drink: 350 ml milk, a packaging of Skim Cottage cheese.Mix the ingredients in a mixer.
  • The second option.Mix the drinking yoghurt with a mixer cheese.Add dried fruits if necessary.

It can add flax, strawberries and coffee to the drink.

Table of permissible products

If you put together a daily menu on the diet days, switch on products with a large amount of protein.

product Squirrel, G Fat, g Carbohydrates, G
Fats of the cottage cheese 18 0.6 1.8
Milk 2.1 0.1 4.5
beef 18.7 12.6 0
Conin 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
Dried apricot 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 the forbidden products

Drinks Alcohol, carbonated and store juices
Saucy Mayonnaise, ketchup
Additives Sugar, fructose
Vegetables Potatoes, corn, beets and boiled carrots
sweets Ice, pastries, chocolate.
fruit Bananas, grapes, peaches

To avoid disorders in a diet, eat a forbidden product by working out the calories obtained in training.

Protek diet menu (food map)

Squirrel diet for 3 days

The menu for three days can only contain meat products in the diet.Each protein diet eliminates the use of salt while cooking.Therefore, the meat has to eat lean.

The daily schedule consists of six meals.The daily norm of meat is 500-600 g at the same time.It can eat a kind of meat for three days in a row, but you can alternate.

Squirrel diet for 5 days

The principle of a five -day program is to eat several protein products that alternate with permissible fruits.The one period is 200 gr.The break between meals should not be more than 2.5 hours.

Squirrel diet for 7 days

The menu of the seven -day system contains a small amount of complex carbohydrates in nutrition.Your body receives from the permitted vegetables.The minimum per day should be five meals.The last one takes place three to four hours before going to bed.

Approximate menu for seven days:

  • The first breakfast: a omelet of a few proteins and green tea.
  • The second breakfast: a big apple.
  • Lunch: 200 grams of cooked meat and 200 grams of asparagus.
  • Snack: 150 grams of skim cottage cheese.
  • Dinner: 200 grams of cheap fish, steamed and 150 grams of cabbage salad.

Protein diet for 10-14 days

Due to a long period of 14 days, the menu should be diversified by the following products: legumes, grain and nuts.Follow the diet, which consists of five to six meals.

Detailed menu for every day:

  • The first breakfast: an omelet made of cottage cheese, eggs and rice, 150 grams of cheap cottage cheese or 200 grams of steamed beans.
  • Second breakfast: fruit, pair of cheesecake or 100 grams of vegetables.
  • Lunch: 150 grams of vegetable stew with beef, 200 grams of cooked turkey with rice or 150 grams of veal and 200 grams of salad.
  • Snack: 100 grams of drinking yoghurt, 100 g of cottage cheese or a glass of kefisch low -fat kefir.
  • Dinner: 200 grams of cooked fish and 150 grams of salad, 150 grams of cooked meat and salad or 200 grams of chicken fillet with asparagus.

Squirrel diet for 4 weeks

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

Recipes for protein diet

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

cream

For the preparation you need:

  • Chicken fillet - 400 grams;
  • Egg - 2 PCs;
  • Spinat - 300 grams;
  • Milk - 150 ml;
  • Laurel leaf - a few pieces;
  • Parsley;
  • The minimum amount of salt and spices.

Cut into small pieces with a cooked chicken fillet with bay leaf and pepper.Cut into cubes.The cut spinach must be cooked up to half the condition.Cut meat, eggs, spinach into a mixer.Add meat broth, milk and beat smoothly.

Fish soup

You need:

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

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

Protein salad

It is required for cooking:

  • Three eggs;
  • Chicken fillet - 200 grams;
  • A cucumber;
  • Beijing Kohl - 300 grams;
  • Natural yogurt - 100 ml;
  • Mustard in powder;
  • The minimum amount of salt and spices.

Cut fresh eggs and chicken and cut fresh cucumber into small cubes.Finely chop the cabbage.Use natural yogurt in combination with mustard to drive salad.

Protein omelett

You need:

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

Consider the proteins into a lush foam.Beat the cottage cheese with dill and bring it separately to uniformity.Carefully connect the two mixtures and then put them on an anti -layer pan or bake them in the oven.

Chicken in Kefir

You need:

  • Chicken fillet - 700 grams;
  • Water - 100 ml;
  • Low fat kefir - 100 ml;
  • Onion head;
  • The minimum amount 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.Place the fillet in the fridge for half an hour.Cook in an anti -layer pan.

Calm steak

You need:

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

It is necessary to cut the meat into steaks and remove the film.The thickness of each steak is about 2 cm.The marinade serves olive oil perfectly with spices.The meat has to brew for about an hour.Fry both sides of the steak and then send forty minutes into the oven.

The opinion of the specialist

Losing at home is absolutely real.But the question here has to be asked wrong.How long and how long will you get healing thanks to this weight loss?And here supporters of nutrition always graze in front of the school representatives in order to form adequate eating behavior.Only in this way will the results of patients be achieved quickly, without the slightest opportunity to feel hunger and even pleasure, and then get it easily, reliably and for a long time (remember all of your habits: do you spend a lot of intelligence, will and energy with it?).

In the field of weight loss, psychotherapeutic methods have absolutely no competitors: Even super -executive surgical methods cannot be described as "healthy" due to the need to shorten a living body.And the risk of infection and the durability of the results and the moral state of the patient?.. nutrition - cannot be seen as a means of losing weight.These are courses with medical measures against certain diseases and pathologies with a short side effect of weight loss.Therefore, we would like to remind everyone and everyone again: every diet - a professional, doctor has to prescribe.