The protein diet is one of the most popular, especially in men.Unlike most diets, it helps to increase muscle mass, and also allows you to have a variety of menu for a week.The calorie content of the diet can easily change depending on current energy costs.This allows you to approach the diet flexibly and not experience feelings of hunger.
Is it possible to lose weight on a protein diet
Many people wonder if it is possible to lose weight on a protein diet.It falls into the top of the most effective nutrition programs to reduce weight, but the result can only be achieved with regular sports loads.
The main principle of the diet is that most of the diet is proteins.They are a building material for the body, are indispensable for muscle growth and generally active happy life.Their deficiency leads to a decrease in performance, fatigue and a depressed state.
A protein diet can help a person begin his transformation.Of course, you have to say goodbye to sweet and fried, but isn't it worth it?
Do not forget: in order to lose weight, you need to engage in physical culture.
What power systems exist (Dukan, Keton, Atkins) and how effective they are
There are several power programs for 7, 14 or more days based on the prevalence in the protein diet.Let's talk about the most effective of them.
Ducan system
The meaning of this system is that there is a lot of protein foods, and carbohydrate are consumed in limited quantities.
The ducan power system consists of 4 stages, each of which differs in its own rules.However, for everyone there are general principles:
- Drink at least 1.5 liters of water daily;
- Every day there should be at least minimal physical activity - charging and hiking.
The first step
Food at this stage is based on low -fat protein dishes: chicken and turkey meat without skin, fish, eggs, beef clipping and low -fat dairy products.Frying in oil is strictly forbidden, but you can use all other cooking methods - for example, steam.Additionally, spices and greens are allowed to the diet.It is imperative to support the work of the intestine and daily take one and a half tablespoons of oat bran.It is forbidden to eat pork, sausages, rice and other cereals, fruits, sweets, bread, flour, beans and sugar.
The second step
This step will be easier and it lasts more than two weeks.It combines protein and vegetable days.The protein-vegetable diet is diverse and light, especially in comparison with protein days.Estimated weight loss will be more than 4 kg.If you need to lose no more than 10 kg, then the days alternate with each other through one, and if more - 5 after 5. The duration of the stage 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 it is allowed to add cucumbers.On vegetable days, you can eat any vegetables, except beets, avocados and potatoes.They cannot be seasoned with mayonnaise, but you can cook and bake.You also need to consume 2 tablespoons of bran daily.Forbidden products are the same as before.
The third step
At this stage, the result is fixed.For each kilogram dropped, 10 days of fixing are needed.Yes, it seems that this is a very long time, but this is how you can provide a beautiful figure.It is forbidden to eat sugar, sweet, flour and meat semi -finished products.
It is allowed to use everything that was in the previous stages, but with additions: fruits are added per day (only grapes, dates and bananas), 2 pieces of whole grain bread and 40 g of cheese are impossible.Twice a week you can prepare products containing starch, such as potatoes.And also 2 times a week is allowed to arrange a holiday and there is everything you want, but, of course, without fanaticism.
The fourth step
At this step, it is assumed that the power system has already become a habit and has become an image of power in principle.Now there are no prohibited products, but it is recommended to arrange for 1 day a week.Of course, to attack sweets and harmful and it is not worth it in huge quantities - no diet will save from increasing weight and loss of the result achieved.
Keton diet
На этой диете разрешено есть мясо, рыбу с высоким содержанием жиров, яйца, зелёные овощи (шпинат, капусту, огурцы или цукини), помидоры, авокадо, малину, клубнику, грибы, растительные и сливочное масла, твёрдые и мягкие сыры, нежирный творог, сметану и йогурт, а также все специи, миндаль, арахис,Greg and cedar nuts.Therefore, the menu can be very diverse.
Diet is categorically not suitable for those who have problems with the kidneys and cardiovascular system, diabetes and eating disorder.These are the side effects are waiting for a keto-diet:
- negative impact on the work of the kidneys;
- dehydration, constipation, risk of heart disease.
Keto has advantages and significant disadvantages, so the transition to this diet should be carefully considered.
Atkins diet
The Atkins diet is like Ducan's diet.There are also 4 steps - introductory, basic (aimed at reducing weight), transitional (the result is fixed) and final.The first two steps last for 14 days: at this time, the body gets used to a new look of nutrition and is rebuilt.In the future, a diet should become a way of life.In the diet, a minimum of carbohydrates, a maximum of proteins and a complete rejection of alcohol are supposed.
The basis of the diet is proteins, unsaturated fats and fiber are also allowed.The second includes avocados, nuts, salmon and vegetable oils.Fiber will provide green vegetables and greens, and a little carbohydrates are allowed to be obtained from unsweetened fruits, cereals and berries.Diet is not suitable for pregnant women and people with kidney and liver problems.
The danger of protein diets
Due to serious shortcomings, protein diets cannot be called healthy and safe.Excess proteins leads to the development of urolithiasis and negatively affects the functioning of the kidneys, brain and liver.There are several more significant disadvantages:
- The work of the gastrointestinal tract may be impaired.
- The food of animal origin contains cholesterol, even if it is the most dietary meat of the bird.
- The power is generally unbalanced.
We do not recommend adhering to a purely protein power circuit, since on a long period of time they cause health problems.
List of protein products
To correctly make a menu, you should get acquainted with the list of protein products:
- Meat: chicken and turkey fillets, as well as beef.
- Fish: Especially tuna in which there are practically no fats, but a record among fish the content of proteins.
- Soya replaces meat and fish for vegetarians and people refraining from eating meat for other reasons.
- Cottage cheese is an affordable high -protein product.
- The cheese contains proteins, but it contains a lot of fats.It is not suitable for every diet.
- Beans.Most legumes have a lot of protein, but beans are especially distinguished.Chicker and lentils are also suitable.
- Buckwheat.Of all the cereals, it is buckwheat that contains the most protein, also in it much useful for the work of the intestines of fiber.
If you devote time to physical culture, then you have an increased need for protein.We recommend paying attention to protein mixtures in powder, protein bars.Proteins in these products are well absorbed, and the compositions are balanced by amino acids, vitamins, micro- and macro elements.
Detailed menu of a strict low -calorie diet for a week
A low -calorie diet for a week will allow you to get quick results and generally configure the body to a new image of nutrition.This diet simple for losing weight involves one principle: proper nutrition for 800 kilocalories per day.Consider the menu for very quick weight loss.
Monday
For breakfast, you can eat low -fat yogurt and drink green tea.
A snack - a handful of peanuts, lunch - chicken fillet, steamed.
Snack - 150 g of skim cottage cheese.It is recommended to complete the day with a glass of zero fat kefir.
Tuesday
For breakfast, it is recommended to eat 150 g of skim cottage cheese and drink coffee without sugar.
Snack - low -fat yogurt, for lunch - boiled beans, for a afternoon snack - a glass of kefir of zero fat.For dinner - a steak of keta.
Wednesday
We start a day with 2 boiled eggs and coffee without sugar.As a snack - a glass of low -fat yogurt.For lunch - low -fat fish, such as a coupon for steam, for a half - a glass of zolo fat kefir, and for dinner - a handful of peanuts.
Thursday
For breakfast, you can eat low -fat cottage cheese and drink green tea.For a snack - 2 boiled eggs, for lunch - baked turkey fillets with mushrooms, and a afternoon snack - a salad of a man of handle.For dinner, it is recommended to bake trout.
Friday
For breakfast, fat -free cottage cheese and coffee without sugar.On a snack - a glass of low -fat kefir, for lunch - a boiled beef with a beans.You can eat boiled cauliflower to the afternoon snack, and have dinner with boiled or baked lean fish, for example with cod.
Saturday
For breakfast, you can cook hercumar porridge on the water and drink green tea.On a snack - a handful of peanuts, for lunch - boiled squid fillet,
For afternoon snacks - a glass of skim yogurt.As a dinner - 2 boiled eggs.
Sunday
The last breakfast of this week is Hercules porridge on the water and coffee without sugar.On a snack - a glass of skim kefir, for lunch - low -fat fish, for example, a mint.The afternoon snack is a salad of boiled beans with mushrooms, and a low -fat cottage cheese for dinner.
Squirrel-vegetable menu for 14 days
Squirrel-vegetable nutrition is a perfectly balanced menu that allows you to lose weight easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fiber and proteins - everything that is so important for the body.For 14 days, such a diet is offered by day (for breakfast a cup of green tea is expected daily):
| Day | Products |
|---|---|
| 1 | 1 boiled egg with olives, 200 g of chicken fillet with vegetables, 200 g of broccoli and low -fat yogurt |
| 2 | Porridge on the water, a handful of dried fruits, 200 g of fish with vegetables, 200 g of cottage cheese |
| 3 | Protein omelet with tomatoes and a handle, chicken fillet with a salad of carrots and cabbage, 1 boiled egg with cheese and tomato |
| 4 | 150 g of low -fat cottage cheese with cucumber and buckwheat, steamed turkey fillet with a vegetable salad, baked exposure with olives and broom |
| 5 | Porridge on the water, boiled beef + vegetables, avocado salad, a glass of low-fat or 1%coffee. |
| 6 | Buckwheat with milk, a salad of boiled chicken, tomatoes and iceberg leaves, steak Keta with vegetables |
| 7 | Porridge on low -fat milk, vegetable salad and 1 boiled egg, stewed polish with wild rice on a side dish |
| 8 | This day should be arranged unloading, you can eat vegetables in unlimited quantities (but within reasonable limits) |
| 9 | 150 g of Greek yogurt, 2 boiled eggs, stewed cabbage with chicken, 200 g of polions cooked, with vegetables |
| 10 | Zucchini baked with cheese, boiled beef with vegetables, buckwheat with cottage cheese and milk |
| 11 | Fatfound yogurt, baked fish with olives and any salad, low-fat or 1%coffee |
| 12 | Porridge on water, cod with beans, vegetable salad with chicken |
| 13 | Buckwheat with cottage cheese and milk, steamed turkey fillet with vegetables, cabbage and carrot salad |
| 14 | Oat porridge on water with dried fruits, boiled beef with vegetables, a glass of low -fat yogurt. |
The protein-vegetable diet is balanced and can be recommended for long-term use.
Review of results about the results
Usually people are first looking for on the Internet how to lose weight on a protein diet, whether it is really easy to lose weight.Most people note both positive changes in the body and the negative consequences of health.It really is possible to lose weight without muscle loss, improve the relief and not expose the body to stress.There is also a variety of menu for every day, lack of feelings of hunger and bad mood.Protein days with the aim of losing weight can be arranged without harm to health, but the total duration of such a diet should not exceed 14 days according to the recommendations of doctors.
The protein diet is chosen by those who want to not only lose weight, but also generally qualitatively change the body in order to look not exhausted, but rather a cheerful and tightened person.This diet is also suitable for those who love meat in its purest form and can easily do without sausages and sausages.In order not to break, the weighty gives some tips:
- Drink a glass of tough water in the morning on an empty stomach.
- Breakfast half an hour after waking up.
- Have dinner 3 hours before bedtime.
- Drink 2 liters of water per day.
- In order to have no problems with the chair, you need to drink 1%coffee.
- For those who cannot live without coffee, 1 cup without sugar is allowed.
Reviews of people are filled with joy from the fact that in 2 weeks people began to notice small changes in the body.Let these steps are still very small, but they are already made.Of the negative, most has an unpleasant smell from the body, which cannot be killed in anything.It is not recommended to sit on this diet for longer than 14 days.
Alas, there is no magic tablets for quick weight loss.It is often said that protein diets for weight loss are effective, but this is a delusion.Yes, you can quickly lose a couple of extra pounds, but this will happen if it will significantly limit the number of kilocalories eaten.Only proteins for weight loss are not suitable.
Interesting recipes
On the one hand, it seems that there are very few permitted products and a person will have a painful monotony.However, this is not so, you can easily diversify the protein diet with ease, and simple and tasty recipes for a protein diet for weight loss will help in this.Do not forget to include hiking, running and other sport in the program of the day.Otherwise, there will be no effect.
Protein cocktail
A protein cocktail for weight loss is a sports drink that will saturate the body for the whole day.For preparation, you will need:
- 200 ml of low -fat milk;
- 1 chicken egg;
- 1 banana;
- 100 g 9%-a rod;
- A teaspoon of sugar.
From special equipment, you need to prepare a blender or mixer.
- Beat the cleaned egg in a blender with sugar
- We cut a cleaned banana into small circles
- Add the banana to the bowl with an egg, pour milk and beat until the mass becomes homogeneous.
- Now add cottage cheese and beat again.
Ready!Bon appetit.
Chicken fillet with guacamole sauce
This is a simple dietary dish.Despite the presence of avocado in the composition, 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 ground red pepper;
- 1 tablespoon of olive oil;
- 100 g of low -fat cheese;
- Cisis and pepper to taste.
First you need to remove the pulp from the avocado and knead it with a fork, then add pepper, lemon juice, a little salt and seasonings.Now we will postpone this mass for a while.The remaining salt, seasonings and dried garlic need to smear the fillet.We spread the meat in the pan and fry it on each side for 4 minutes over medium heat.After sprinkle it with cheese and close the lid so that the cheese melts.Next, you need to wait a couple of minutes, after which you can put the fillet on the dish and put the ear -cooked sauce cooked on top.
Protein cottage cheese casserole
Protein casserole is perfect for breakfast.For its preparation, you will need:
- 500 g of cottage cheese;
- 1 egg;
- 40 g of corn starch;
- 2 egg protein;
- 1 tablespoon of baking powder;
- tablespoon of sugar;
- half a teaspoon of vanillin;
- 50 g of raisins.
First you need to mix cottage cheese, egg and egg proteins.After add corn starch and other ingredients.Now lay out the mass in a baking dish and leave for 30 minutes.at 180 degrees.The crust will turn out to be crispy, and the casserole itself is gentle and satisfying.
Salad with little trout
For this light salad you will need:
- salad leaves;
- 4 cherry tomatoes;
- 30 g of trout fillet;
- The stem of the leggings is;
- tablespoon of olive oil for refueling;
- pepper.
You can also add a teaspoon of chia seeds to improve the stomach.Cherry needs to be cut in half, trout - cubes, a stalk of onions - circles.Rinse the leaves of the salad, cut into pieces and put it on a plate, put all the ingredients on top, season with olive oil and seasonings.Then you need to mix everything thoroughly.Such a salad should be eaten at once, in the refrigerator it will quickly lose its freshness.
Conclusion
Protein diets allow you to start the path of losing weight, the creation of a strong body and its beautiful shape.In combination with sports loads, in particular running, during its observance it will be a little to lose weight, and it is precisely fats, not muscles.The feeling of hunger will not torment, but you must definitely drink enough water, play sports, walk and consume fiber.
Do not forget that a diet with prevailing animal products is unsafe for health due to the fact that they contain cholesterol.
It is recommended to add vegetables to the protein diet, at least 400 g per day, not counting potatoes.This will help to make food balanced.