Protein diet experts are considered one of the most effective people to lose weight.This protein is called a diet, where protein foods account for proteins with high protein content (reduced by fat and carbohydrate ratio, respectively), preferably without carbohydrates.Its essence is that protein-rich foods are slightly calories, helping to recover muscles after the gym while fully satisfying hunger.This means the menu of the “Protein Diet” diet is correct and is a great choice for a program that includes exercise and healthy nutrition.
However, not all weight loss diets are equally useful.So you can not only lose weight, but you will also benefit, let’s take a look at how to eat and sit on a protein diet.
Benefiting Diet: Why it’s impossible to completely rule out carbohydrates
To lose weight quickly, they often use the following recipes - you can only eat low-fat chicken, fish, veal without restrictions and drinks, sugar-free, but all other products should be excluded.The program cannot be considered healthy or balanced.Typically, authors of such circuits need to lose weight for 14 days and get rid of carbs.Of course, such menus and recipes should not be copied blindly, especially if you are just starting to follow your diet.Remember that a fast protein diet should be balanced and a healthy diet can ensure quick weight loss.In fact, rejecting carbohydrates completely can lead to in vivo violations:
- A lack of carbohydrates and a large amount of heavy food can lead to ketosis - poisoning of the product of decay;
- Furthermore, this helps in food violations, because no matter what hunger a person is used to using a large number of people.
- Discarded kilograms are usually recruited.
Some authors believe that excluding carbohydrates completely is a necessary condition for weight loss, because during the process of ketosis, the body draws energy mainly from fat deposits.However, modern research shows that rejecting carbohydrates completely to burn fat is not essential at all.Lose weight, it depends on daily calories and the carbohydrates you eat during the day.How to make a protein diet menu for weight loss?
Weight loss protein diet
Adding carbohydrates to your diet would be reasonable and can help you provide special desserts and candies with high protein content.Of course, this measure must be observed with them, because weight loss is only possible under constant energy deficiency.You still need to eat less, although you will feel full due to protein.However, the most capable strategy is to plan your daily calorie content based on your own weight.This will require:
- Calculate indicators of main metabolism;
- Select the amount of food that will give you vitality while allowing you to spend fat.
- Additionally, if you train systematically, you should add 400-800 kcal/day to the number of main metabolism and use a passive lifestyle at a rate of 200-300;
- Compilation of diet.
When calculating your diet, use your daily needs for energy and basic food substances based on age and physical exercise.A diet that consumes high protein means that it must be mandatory according to the following principles:
- You should eat it 4-6 times a day;
- The last 3-4 hours before bedtime, one hour in the morning first half;
- Each technology should consist of a portion of protein and other products;
- Allow up to 14 hours, 1-2 complex carbohydrate sources (these are 4-6 tablespoons boiled buckwheat, oatmeal or boiled brown rice).Products of other carbohydrates during active weight loss should be abandoned;
- After 14:00 pm, just eat protein products with this vegetable - cucumber, cabbage, tomatoes, salads, zucchini;
- In the morning, fruit should be limited by 1-2 ugly apples or citrus fruits;
- It is recommended to refuse to accept sugary drinks between meals, as this causes appetite.
- Fat, especially animals, should be limited to 30-40 grams per day.As long as the rest is prepared without fat, 1-2 tablespoons of vegetable oil can be provided as the amount provided by vegetable seasoning.
Additionally, a protein diet without meat and salt is popular but more radical and difficult to transfer to many people.
What to eat for protein diet
A table of protein foods and foods will help you find out the energy value of foods.Using reliable data, you can make separate recipes that help your body lose weight and recover after training.Protein foods for weight loss should still be balanced.The weight loss product list includes:
- 150-200g of chicken breast without skin;
- 150-300 grams of seafood;
- 150-200 g low-fat fish;
- 100g veal or beef;
- 150-200 g tofu;
- 180-250g skim cheese;
- Part of 1 isolate serum protein (1 cup skim milk, 30 g protein powder);
- 1 part "mix" cocktails to lose weight (eat with dietary fiber, add other foods to it, especially with carbohydrates);
- 4-6 eggs.
An effective protein diet is that you have to eat one of these in every meal.Products should be consumed in indicated quantities.Frying is prohibited, baking with cheese and water and fat seasonings, as the fast weight loss protein menu does not include fat-rich foods.But a quick protein diet can be used as a seasoning:
- Natural soy sauce;
- Balsamic vinegar;
- Herbs
- Garlic and lemon juice.
Protein diet products without salt and meat
Of course, protein foods are mainly meat.However, there are many products suitable for a protein diet 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:
- Caviar pig
- squid
- shrimp
- St. Fish Caviar
fish:
- Keta
- polishing
- halibut
- Saila
- Herring
- salmon
- mackerel
- tuna
Dairy products:
- Blinza
- Kefir
- milk
- Dutch cheese
- cottage cheese
Products containing vegetable protein:
- mushroom
- peanut
- Walnut
- almond
- hazelnut
- pea
- beans
- Lentils
- Soy meat
- Sunflower seeds
- Buckwheat
- millet
Meat-free Squirrel Diet involves eatingInsects:
- Liver (pork, beef, mutton)
- Children
- Heart
During the period of exiting this diet, onlyLight meat and meat products:
- Doctor sausage
- turkey
- Rabbit meat
- chicken
Popular menu for protein diet
Protek Diet Menu 10 Days
The particularity of this diet: You only eat one product every day.You can drop to 10 kg within 10 days of this protein diet.
- Day 1: Boil eggs
- Day 2: Cook fish
- Day 3: Cheese
- Day 4: Cook the chicken
- Day 5: Unified Potatoes
- Day 6: Beef Soup
- Day 7: Vegetables
- Day 8: Fruit
- Day 9: Kefir
- Day 10: Rosehip Soup
The amount of food consumed by diet is not limited, but you shouldn't eat too high.In your diet, you need to drink at least 2 liters of liquid per day and use vitamin complexes.
Protek Diet Menu 14 Days
This diet is more diverse.You can use the dishes of your daily in any order.The main conditions are 4 to 6 times a day, with a separate diet.
- Day: Boiled eggs, cottage cheese, feta cheese, tsukkini, chicken meat
- Day 2: Omelet, vegetable salad, kefir, steamed fish, grilled meat
- Day 3: Cheese, boiled eggs, beef, vegetable salad
- Day 4: Chicken Fish Fillets, Barbecue, Tomatoes, Cucumbers
- Day 5: Cheese, ears, yogurt, turkey, stewed vegetables, oranges
- Day 6: Fish, beef, eggplant, yogurt, oatmeal
- Day 7: Boiled eggs, cheese, shrimps, beans, tomatoes, carrots
- Day 8: Vegetables, fish steak, fish, yogurt, millet
- Day 9: Boiled eggs, cheese, fish, beef, tomato sauce, peanuts
- Day 10: Cheese, boiled eggs, beef, tomatoes, cucumbers
- Day 11: Boiled eggs, cheese, tofu cheese, chicken fish fillets, turkey
- Day 2: Boiled eggs, cheese, yogurt, ears, beef
- Day 13: Boiled eggs, boiled vegetables, fish, veal, buckwheat
- Day 14: Boiled eggs, seafood, chicken slices, beans, tomato sauce, oatmeal
Protek diet to lose weight, increase physical exercise
The next fast weight loss diet is designed for a woman weighing 65 kg, who trains three times a week.
- Breakfast: 6 eggs baked with spinach, 3 tablespoons oatmeal and cinnamon and half of roasted apples.Tea or coffee, no sugar and cream.
- The second breakfast: 3 tablespoons of boiled buckwheat, 150g chicken breast
- Lunch: Broth, with 100g of meat and vegetables starch-free
- Lunch: 200g cheese and green salad
- Dinner: 200g steamed fish or green beans in steamed warehouse
- Before going to bed: a cup of kefir or protein cocktail.
Features
Comments show that this diet almost helps with weight loss, but is most effective in combining strength training at the gym.As you can see from the list, candy and alcohol are not allowed during weight loss.In order not to go down, it is necessary to plan a day off every 10 days and eat a small portion of your favorite product in the list “outside”.Be sure to have a complete physical examination before eating this way.Work deviations in pregnancy, kidney, liver, and heart are unconditional contraindications.Considering the longer the weight loss process lasts, the longer the diet itself, the experts recommend that a protein diet last for 4 weeks.This protein diet for weight loss is used for both men and women.
Protein diet recipes
The menu will help you create the calorie content of finished dishes.
hack
You will need:
- Chicken Fish Fillet - 400g
- Eggs - 2 pieces
- Flour - 1 tablespoon.spoon
- Taste salt and pepper
How to prepare:
- Cut the rounded corners into thin layers and beat
- Rub the rounded corners with salt and pepper and let it soak a little
- Beat the eggs until uniform
- Smell the ribs with eggs and roll the flour slightly
- Bake the oven at 220 degrees
Mimosa Salad
You will need:
- Eggs - 5 pieces
- Canned fish-1 bank
- Cheese - 100g
- Onions are onions.1 piece
- Kefir full of balsamic vinegar
How to prepare:
- Boil eggs.Separate the egg yolk from the protein
- Grilled cheese
- Fine protein, rub egg yolk on the fine fur
- Cut the onion into small cubes
- Press the fish with a fork
- Put in layering: protein, cheese, half of fish, onion, lower half of fish, egg yolk.Except for the highest, each layer emits a small amount of Kefir filling