High quality carbohydrates for breakfast, light and nutritious lunch, hearty protein dinner rough legumes or vegetable fibers - a protein weight loss is based on such principles.A seven menu, a list of protein products and rational nutrition tips you can find in this post.
What is the protein diet of weight loss?
The main postulation of the protein diet
The classic diet of proteins lasts 2 weeks to improve weight loss and improve the figure.The abbreviated option is 1 week.At best, it can fall from 4 to 8 kg.The diet is based on a fractional diet.A little, but eat every 3 hours.It is important to prevent excessive calories of diet and hunger.All portions are moderate.If you do not know your norm, focus on the amount of your hands.At one time, without the harm of the figure, you can eat exactly as much food as it would fit into your palm.We recommend that you eat 5-6 times a day and not eat at night.This is such a schedule is better for weight loss and health.
The main dietary products
If the proteins are present in the fractional menu, the risk of survival of the problem is reduced.In the diet, it is advisable to rely on low fatty meat, fish and seafood, natural curd, tofu cheese, dairy products, eggs.Impossible without carbohydrates.Only simple carbohydrates should be limited.These are also called fast carbohydrates.The correct carbohydrates in the menu must be present.In fact, it is better to give preference to the carbohydrate products that are the lowest GI (glycemic index).
How to organize protein nutrition?
The competent deficiency of fats and carbohydrates in the diet provides the effect of fat burning.It is undesirable to contain flour products, sweets and potatoes in the menu.It is good to eat clearly according to the schedule, not at night.It is important to observe the correct drinking system.Welcome to offincialized teas, herbal drinks and clean water.Try to eat all carbohydrates before lunch after 6:00 pm - only low calorie diet.After lunch, it is better than non -malady vegetables, citrus, apple.
It is useful to cook in a steam method, bake cake or use a slow stove.Instead of ketchup and mayonnaise, get used to drinking salt, pepper, soy sauce, balmy vinegar and aromatic herbs.Download the lemon juice pots.
Squirrel diet without hunger
You will surely feel all the benefits of protein nutrition.One of these is the lack of hunger attacks.If a person has a brutal appetite, this is due to changes in the body insulin level.Hormone insulin plays an important role in glucose discharge from simple sugars such as cakes and various sugar products, as well as complex carbohydrates such as vegetables, cereals, cereals.If there is no breakdown on insulin, the pancreas will not be produced.Blood sugar levels are optimal, so there are no strong hungry attacks.
The duration of the protein diet
It is important to know that the high profile energy system should not be provided for a long time.Of course, this is a hearty diet for the drying of the body, but cannot be practiced for more than 2-4 weeks.A strict version of the protein diet in the body is associated with a critical lack of carbohydrates.The role of carbohydrates cannot be underestimated, they are also important for health.
Possible damage to the protein diet
Frequent mistakes of high prosin diet
Analyzing someone else's experience can avoid many problems.These deficiencies often allow the inexperienced:
- Insufficient consumption of vegetables and fruits - do not limit them much, as they receive valuable fiber from these products;
- Low fat consumption -without these, the vitamins of beauty, namely vitamin A and E assimilation are complicated (this does not indicate fatty foods, but fats in the form of vegetable oil, chocolate, nuts);
- Volume of indefinite duration (if you use the same doses each time, you can change the amount of food and monitor your calorie receipt, easily achieve the purpose of maintaining or reducing weight);
- No power of nutrition (discipline and nutrition of the lesson ensures the correctness of the diet and eliminates the risk of disorders);
- There is no diversity in the diet (you should make a menu so that the body receives the spectrum of total vitamins and minerals);
- The habit is to be happy with the sweet (it is better to immediately find out that the delicate desire must be moderate, otherwise the old bad habits will gradually return to the place).
Why is the protein diet dangerous?
Mostly complications are faced with health errors or inadequate diet.We list the main health risks:
- digestive problems, discomfort in the gastric intestinal system - due to fiber deficiency;
- The effect of dehydration, poor skin tone - due to the exhaustion of glycogen reserves, which is responsible for the moisture content of tissues;
- General weakness, decrease in brain efficiency - malaise in the background of glucose deficiency, this substance is important for mental activity;
- Increasing urine acidity, growth of kidney stones - the consequences of excessive proteins in nutrition;
- Reducing the production of insulin, malfunctions in metabolism, appearance of excessive mass supplies, and low consumption of carbohydrates.
The standard of protein
The body needs protein.We are not talking about pure protein, but about protein foods.You must obtain at least 40 g every day, up to 120 g of protein.In a diet, proteins are used by the following principle.The 1 kg of a sedent lifestyle relies on 0.97-1.07 g of protein.If physical activity is high with strength training, the numbers must reach 1.2-1.7 g of protein with 1 kg.For example, for an average woman weighing 55 kg, the optimum daily amount is 55 g of protein.
Slimming protein products
List the best protein foods to effectively dry the body:
- Chicken breast - one of the favorite products of bodybuilders, a good source of protein;
- Low greasy beef and veal - includes proteins;
- various varieties of fish and seafood;
- Eggs (some recommend that more proteins be used than egg eggs than egg yolks);
- Low fatty cheeses;
- Sour -milk products;
- Low greasy curd;
- serum protein;
- Animal offal - liver, heart, tongue;
- Fatfound yogurt, kefir, milk, tofu, cottage cheese.
In addition to protein products, others are needed:
- salad, greens, cucumbers, peppers, cabbage, tomatoes;
- almonds, peanuts;
- Vegetable oils (examples, sesame, linseed oils, advisable 1-2 tablespoons of linseed oil daily);
- Suitable whole wheat bread products.
Protein restrictions
For a protein -containing diet, it is undesirable to use:
- Sweets - cookies, cakes, very sweet fruits;
- Butter, potatoes, heavy garnish;
- pasta, usual bread products, fried foods;
- ketchup, mayonnaise;
- Canning and semi -completed products;
- oily dairy products;
- Sugar and sugar substitute.
Further measures to the protein diet
To avoid a dangerous lack of vitamins, select the entire vitamin complex and take the fish oil.It is also important for a beautiful dried figure to exercise and throw all the bad habits.Take care of the illustrations depicting protein products to dry the body.
Ideas to compile a weekly protein menu
Breakfast in a protein diet
The following foods and foods are good in the morning:
- egg white, spinach;
- oatmeal, cinnamon;
- Low greasy curd, dried apricot;
- yogurt;
- oats cookies, kefir;
- Omelette made from egg whites;
- Brown rice, chicken, vegetables;
- omelette with chicken, toast;
- buckwheat in milk;
- Cabbage salad, cooked chicken;
- tomatoes, buckwheat, omelett;
- cucumbers, salad, fish salmon;
- Beef, beans;
- Beijing cabbage, buckwheat, liver;
- milk, toast, eggs;
- Egg salad, cabbage, chicken, brown rice;
- Syrniki;
- buckwheat, meat sauce;
- vegetable salad with rabbit meat;
- Omlet with curd, brown rice;
- Apple, yogurt, mushrooms;
- bread, eggs;
- Protein salad, brown rice food;
- oatmeal porridge with dried fruits and nuts;
- salad leaf, tomatoes;
- Hamlet with ham;
- beef, peas, cabbage;
- cottage cheese, apple;
- orange and eggs;
- Fruit salad, yogurt;
- Apple and Zabylist;
- Omlet with tomatoes;
- meat and carrots;
- Coffee or tea - drinks without additives;
- milk, coffee in milk;
- Apple, cereal curd, sour cream;
- Kefir bran, berries;
- oatmeal, apple;
- Apple, Turkey;
- lean milk, cookies;
- Eggs with greens, milk;
- omelette, slightly salted salmon;
- omelett, cheese;
- omelett with greens, apples, grapefruit;
- Low greasy cheese, vegetable salad;
- Apple, avocado, eggs;
- apples, eggs, eggplant cheese;
- Chicken liver, onions, apples;
- Beef and grapefruit.
Squire menu lunch
For the second breakfast, these options are right:
- steam or cooked chicken breast;
- walnut;
- leaf salad with brynza;
- sauerkraut;
- citrus fruits or other fruits such as an apple;
- Syrniki;
- tomato;
- fruit salad;
- Apple Freesh;
- oats cookies, tea;
- fried apples;
- Alma-Apelsin freesh, oatmeal cookies;
- Curd -Puder;
- cookies with milk;
- rice;
- carrot salad;
- Cooking and eggs.
Back lunch in the protein menu
Prepare these dishes for lunch:
- vegetable soup, meat;
- chicken, bread;
- vegetables, beef;
- Pink salmon, asparagus;
- Brown rice, Turkey;
- asparagus, chicken fillet;
- Bread, fish;
- vegetables and steamed beans;
- beef soup, bread;
- broth for vegetables, bread;
- Turkey, steamed cabbage;
- broth, vegetable food;
- beef-breaking stew;
- calf meat, cucumber salad;
- calf, grape meat;
- fish soup, a food vegetable;
- cabbage, beef;
- Chicken soup, celery;
- eggs, turkey soup, broccoli;
- cottage cheese, beef, vegetable salad;
- salad, broth for vegetables;
- zucchini, herbs, beef dumplings;
- fish soup, eggs;
- meat stew;
- Steamed cabbage, veal;
- tomatoes, turkey, buckwheat;
- vegetable salad with soup image;
- Grill fish, steamed eggplants;
- Seafood, vegetable salad;
- Vegetable stew, turkey ears.
Snack for a protein diet
For the afternoon snack, put the following options:
- fried apples;
- cottage cheese;
- puppet;
- Low fatty fish;
- yogurt;
- Kefir and cheesecake;
- cottage cheese;
- milk;
- Ryazhenka;
- Apple Freesh;
- cooked eggs;
- Curd -Puder;
- Orange, cheesecake;
- Greek yogurt;
- Coffee with milk, eggs;
- oats cookies, milk;
- Vinaigrette;
- apple;
- Green tea and cheesecake;
- orange.
A light dinner of a protein diet
In the evening, take note for food:
- vegetable salad, fish;
- Cabbage salad, beef;
- vegetables and fish;
- vegetable salad, beef;
- Turkey, vegetables;
- cooked lamb;
- sea fish;
- kefir;
- vegetable soup;
- Fish with herbs;
- protein salad;
- cottage cheese pile;
- Chicken, onion;
- cucumbers, salmon;
- breasts, vegetables;
- Fish meatballs, vegetables;
- Fried apples, cheesecake;
- cucumbers, cooked beef;
- Fish slices;
- omelette, cauliflower;
- Beef, tomato juice;
- Seafood, beans;
- calf, carrot, cabbage;
- Chicken slice.
We also recommend buying a glass of kefir at night.
Carefully leave the protein diet, gradually rebuilding your diet.There is also a fruit white separate diet, a weekly protein-salary diet and a light protein vitamin diet these days are unpopular.If you like nutrition of protein, try Ducan's diet and Robert Atkins' diet.