Protein diet

There are many people with overweight.Different methods have been developed to combat extra pounds: both reliable, effective, healthy, and temporary, little useful, or even frankly dangerous.Among the options there are special nutrition programs, and training, as well as the use of biologically active additives (dietary supplements).One of the varieties of systems of quick, but short -lived weight loss is a protein diet.Its menu consists of products, the basis of which is protein (protein).His predominance in the diet helps the patient achieve two goals at the same time: to lose weight, but to gain muscle mass.

Protein diet for weight loss - Feature features

People have long noticed the effect of weight loss subject to protein diet.Already in the nineteenth century in Europe a book was published about the benefits of protein.And in the modern world, the most famous author of the protein program of weight loss is Dr. Dukan, thanks to which the famous Kremlin diet was also developed.

There are a lot of sources on the Internet telling what high -prothein nutrition is.But, despite this abundance, it is not always possible to understand the meaning of information.And all because a very large number of facts are distorted.You can often see an article where it is written that a protein diet is a great solution for a hearty, tasty nutrition, as well as getting rid of extra pounds.In fact, this is not entirely true.And this program is not suitable for every losing weight.Therefore, before starting losing weight, it is worth contacting specialists so that they help you choose a diet suitable for you.

To expand the overall horizons, get acquainted with some features of protein nutrition.The program can be observed as much as possible for no more than two weeks.To fix the results, come out of the diet gradually.To do this, try to exclude fried fat foods and sweets from the diet.

Repeat of the course is possible no earlier than six months later.During this time, the discarded kilograms not only manage to return intact and safety, but often lead to new ones.

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

Try to calculate calories.Their lack, as well as excess, can harm them by provoking violations in the work of internal organs.The consumed number of calories should vary from 1200.

The role of proteins for the body

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

It is important for a losing weight to make a balanced diet.The optimal menu should contain 60% of animal protein and 40% - plant.

Protein functions:

• Construction;
• Hormonal;
• Catalytic;
• Transport;
• Protective.

How proteins affect weight loss

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

Another ability to reduce weight is to accelerate metabolism.Due to the increase in metabolic rate, excess calories are burned faster.

Is it possible to lose weight on a protein diet and how much

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

So that after losing weight, your skin does not become flabby, take the time to physical training.Thus, the body will remain fit.

Protein diet rules

• In addition to protein foods, additional nutrients should include the diet.
• Eat in small portions at least five times a day.Morning meal is best done an hour after awakening.Before night sleep, eat in 2-3 hours.
• Reduce fruits with a high sugar content to two pieces per day.
• Nutritionists recommend excluding 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 observe drinking mode.
• Physical activity will be a good addition to the diet.
• Additionally use vitamin complexes.

Diet

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

Morning meal is best done no less than an hour after waking up.Have dinner 2-3 hours before bedtime.Between breakfast and lunch as a snack, cereals from slowly digested carbohydrates are perfect.Such cereals include: buckwheat, oatmeal.

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

To avoid a psychological breakdown, experts recommend that one forbidden dish allow themselves once a week.Please yourself to your beloved, even harmful food, continuing to go forward to the set target.

How to cook dishes

To prepare dietary food delicious, it is not at all necessary to use sauces, salt, taste amplifiers.Try to comply with some rules that will help during the period of weight loss.

Preparation nuances:

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

To cook protein foods, without increasing the calorie content, you should refuse frying and oils.If you still need to fry the products, it is better to use an anti-stick pan.But to give preference to cooking, extinguishing and baking more effective.

Pros and cons of the protein diet

In addition to performing the main task “quickly, but briefly get rid of extra pounds”, this program brings other benefits for the body.

• The condition of the skin improves.
• The removal of toxins, as well as harmful substances.
• The lack of a feeling of hunger due to the long process of digestion of proteins.
• Ideal for athletes.
• As elsewhere, there are shortcomings here:
• Disorders of the gastrointestinal tract, manifested by constipation.To fight them, use more water.In exceptional cases, you can resort to the use of laxatives.
• An unpleasant smell from the oral cavity.
• The cost of some ingredients, such as seafood, is rather big.
• With prolonged observance of a diet, a lack of calcium develops.
• Due to the lack of carbohydrates, performance falls.

Contraindications

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

For children

Any of the varieties of a protein diet is prohibited to observe people who have not reached the age of age.This is due to the fact that the growing human organism should receive as many nutrients and vitamins as possible.The child’s diet during active growth should be balanced in all parameters and ratio of BJU.

During pregnancy and lactation

The reason why pregnant and nursing women should not be observed by a protein diet.During pregnancy and lactation, 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 several types of protein program, but their common essence is to use a large amount of protein and limitation of fats.

Ducan

The method implies the compilation of a diet from low -calorie products.The volumes of food eaten are not controlled due to the fact that a lot of protein foods will still not be possible to eat.Due to the lack of these restrictions, a diet is easier to transfer than many others.But recall that it has nothing to do with the right - rational - nutrition.

Ducan's program consists of four stages:

• The attack is a complex, but effective period.In this phase, the restructuring of metabolism and active fat burning begins.In seven days you can drop about 4 kg.It is recommended not to continue the diet for more than ten days.It is allowed to eat low -calorie foods cooked without oils.
• Cruise is a gentle period, longer than the first.Continue the second stage until the necessary result is achieved.Here you can alternate a protein day with a vegetable.
• Fixing - a phase implying the correct exit from the diet.A person will need time to gradually return to the usual diet.Refrain from sweets in large quantities, because the body is difficult to quickly rebuild to the exchange of carbohydrates.The consolidation phase lasts a long time, sometimes it can reach up to 150 days.
• Stabilization - the usual mode is observed here, but with new features.Observe drinking mode, spend more time in the fresh air and play sports.

Malysheva

The Malysheva Program is a combination of fractional power rules and a high -white diet.The diet menu is quite balanced and nutritious.

Malysheva gives recommendations to beginners:

• You need to positively tune in to the beginning of a diet;
• You can not sharply switch to dietary diet;
• The daily number of calories is 1200-1400;
• Compliance with fractional power-three meals and two or three additional snacks;
• It is forbidden to starve.

If you are playing sports, it is allowed to increase the number of calories to 1700 per day.

Sports Beauty Diet

Under the sports program of weight loss, they mean a gradual decrease in the number of fats and carbohydrates consumed.Athletes who need to emphasize the relief of muscles, getting rid of fat deposits, observe such a system.

The main prohibited products: sweets, alcohol, fruits.At the end of the diet, you can’t even eat honey.

It is important to remember that the tougher the program, the more liquid you need to use.With neglect of this rule, there will be problems in the digestive system, metabolic failures, and well -being will worsen.And since a person begins to drink a lot of fluids that lenses vitamins and trace elements from the body, then their deficiency develops.To solve the problem, use specially designed vitamin complexes.

System rules:

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

The diet consists of 10% fat, 20% of carbohydrates, and the rest is proteins, the amount of which must be increased gradually.

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

Protein drinks for quick weight loss

Protein cocktails are mainly prepared from sports nutrition with the addition of liquid.But, not every person can afford sports nutrition, because professional drinks can hardly be called budget.Let's look at the options for home -made cocktails:

• The first option.For the preparation of the drink, you will need: 350 ml of milk, one packaging of skim cottage cheese.Mix the ingredients in a blender.
• The second option.Mix the drinking yogurt with cottage cheese with a blender.Add dried fruits if desired.

It is allowed to add flax, strawberries and coffee to drinks.

Table of permitted products

When compiling a daily menu on the days of the diet, turn on products containing a large amount of protein.

Product	Squirrels, g	Fats, g	Carbohydrates, g
Fattensized cottage cheese	18	0.6	1.8
Milk	2.1	0.1	4.5
Beef	18.7	12.6	0
Konin	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 apricots	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 prohibited products

Drinks	Alcohol, carbonated and store juices
Sauces	Mayonnaise, ketchup
Additives	Sugar, fructose
Vegetables	Potatoes, corn, beets and boiled carrots
Sweets	Ice cream, pastries, chocolate.
Fruits	Bananas, grapes, peaches

To avoid disruptions in a diet, eat one forbidden product by working out the received calories in training.

Protek diet menu (food schedule)

Squirrel diet for 3 days

The menu for three days can include even only meat product in the diet.Any protein diet eliminates the use of salt during cooking.Therefore, the meat will have to eat lean.

Daily schedule consists of six meals.The daily norm of meat is at the same time 500-600 g. It is allowed to eat three days in a row one type of meat, 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 permitted fruits.The one -time portion 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 includes a small amount of complex carbohydrates in the diet.Their body receives from permitted vegetables.The minimum per day should be five meals.The last of which will take place three to four hours before bedtime.

Approximate menu for seven days:

• The first breakfast: an omelet made from a pair of proteins and green tea.
• The second breakfast: one large apple.
• Lunch: 200 grams of boiled meat and 200 grams of asparagus.
• Snack: 150 grams of skim cottage cheese.
• Dinner: 200 grams of low -fat fish, steamed and 150 grams of cabbage salad.

Protein diet for 10-14 days

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

Detailed menu for each day:

• The first breakfast: an omelet of cottage cheese, eggs and rice, 150 grams of low -fat cottage cheese or 200 grams of stewed beans.
• Second breakfast: fruit, pair of cheesecakes or 100 grams of vegetables.
• Lunch: 150 grams of vegetable stew with beef, 200 grams of boiled turkey with rice or 150 grams of veal and 200 grams of salad.
• Snack: 100 grams of drinking yogurt, 100 g of cottage cheese or one glass of low -fat kefir.
• Dinner: 200 grams of boiled fish and 150 grams of salad, 150 grams of boiled 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 will have to be observed, is taken from the previous schedule.Take food 5-6 times a day.

Recipes for protein diet

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

Cream-Sup

For preparation, you will need:

• Chicken fillet - 400 grams;
• Egg - 2 pcs;
• Spinach - 300 grams;
• Milk - 150 ml;
• Bay leaf - a couple of pieces;
• Parsley;
• The minimum amount of salt and spices.

Having boiled chicken fillet with bay leaf and pepper peas, cut it in small pieces.Cut into cubes.Sliced spinach must be cooked until the half -soft condition.Cut meat, eggs, spinach put in a blender.Add meat broth, milk and beat until smooth.

Fish soup

You will need:

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

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

Protein salad

It will be needed for cooking:

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

Cut the fresh eggs and chicken, cut fresh cucumber in small cubes.Finely chop the cabbage.To refuel salad, use natural yogurt in combination with mustard.

Protein omelet

You will need:

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

Belender, beat the proteins to a lush foam.Beat the cottage cheese with dill, bringing them to uniformity separately.Gently connect the two mixtures, then put it on an anti -stick pan or bake in the oven.

Chicken in kefir

You will 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 taste, you can season with spices.Put the fillet into the refrigerator for half an hour.Cook in an anti -stick pan.

Calm steak

You will need:

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

It is necessary to cut the meat into steaks, removing the film.The thickness of each steak is approximately 2 cm. The marinade will perfectly serve olive oil with spices.The meat needs to brew for about an hour.Fry both sides of the steak, then send forty minutes to the oven.

The opinion of the specialist

Losing weight at home is absolutely real.But the question here must be posed wrong.How long and how long will you get healing thanks to this weight loss?And here, supporters of diets always graze before representatives of the school of forming proper eating behavior.Only in this way the results are achieved by patients quickly, without the slightest opportunity to feel hunger, and even with pleasure, and then they are preserved easily, reliably and for a long time (remember any of your habits: do you spend a lot of intelligence, will and energy on following it?).

In the field of weight loss, psychotherapeutic methods have absolutely no competitors: even super-pronouncing surgical methods can not be called “healthy” due to the need to cut a living body.And the danger of infection, and the durability of the results, and the moral condition of the patient? .. Diet - cannot be considered a means of losing weight.These are courses of medical measures against certain diseases and pathologies, having a short -lived side effect of weight loss.Therefore, once again we want to remind everyone and everyone: any diet - a professional, doctor must prescribe.