High quality carbohydrates for breakfast, mild and nutritious lunch, warm protein dinner with coarse fiber or vegetables -a protein diet for weight loss is built on these principles.A menu for a week, a list of protein products and sensible nutrition tips you will find in this post.
What is a protein diet for weight loss?
The Main Postulates of the Diet Protein
The classic diet on proteins to reduce weight and improve the figure lasts 2 weeks.The abbreviated option is 1 week.In the best case, you can drop from 4 to 8 kg.The diet is based on fractional diet.You will have to eat a little, but every 3 hours.It is important to prevent excess calories in the diet and starvation.Each portion is moderate.If you do not know your norm, then focus on the volume of your hands.At a time without harm to the figure, you can eat exactly as much food as it would fit in your palms.It is advisable to eat 5-6 times a day and not eat at night.It is such a schedule is better for weight loss and health.
The Main Diet Products
When proteins are present in the fractional menu, the risk of overeating problem decreases.In the diet, it is advisable to lean on low -fat meat, fish and seafood, natural cottage cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates need to be limited.They are also called quick carbohydrates.Correct carbohydrates in the menu must be present.Moreover, it is better to give preferences to those carbohydrate products that have the lowest GI (Glycemic Index).
How to organize Protein Nutrition?
A competent deficiency of fats and carbohydrates in the diet provides the effect of fat burning.It is undesirable to include flour products, confectionery and potatoes in the menu.It's good to eat clearly on the schedule, not at night.It is important to observe the correct drinking regime.Uponinalized teas, herbal drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 6 pm - only low -Calorie Nutrition.After lunch, it is better than non -Malady vegetables, citruses, apples.
It is useful for cooking in steam method, burning products or using a slow cooker.From tomato sauce and mayonnaise, they are used to drinking salt, pepper, soy, balsamic vinegar and aromatic herbs.Fill lemon juice fuel.
A squirrel diet without starving
You will definitely feel all the advantages of a protein diet.One of these is the lack of hunger attacks.When a person has a cruel appetite, this is due to a change in insulin levels in the body.In hormone insulin, the important role of glucose separation you get from simple sugars, such as pastries and a variety of confectional products, as well as complex carbohydrates, such as vegetables, cereals, cereals.When there is no damage to insulin, it is not produced by the pancreas.The blood sugar level is optimal, so there is no strong hunger attack.
The duration of the protein diet
It is important to know that high power systems cannot stretch for a long time.Of course, this is a delicious diet in the point of view of the body, but it cannot be practiced longer than 2-4 weeks.A strict version of the protein diet is associated with a critical deficiency of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.
Most likely on a protein diet
Frequent faults of high diet
Analyzing other people's experiences, you can avoid many problems.This deficiency often allows inexperienced people:
- The use of vegetables and inadequate fruits -do not limit them, because from this product you will get valuable fiber;
- The use of little fat - without them, the assimilation of beauty vitamins, namely vitamins A and E, is complicated (this refers to fatty foods, but the use of fat in the form of vegetable oil, chocolate, nuts);
- Unlimited amounts of parts (if you use the same portion each time, it may change the amount of food and monitor calories, easily achieve the purpose of maintaining or reducing weight);
- not the power of nutrition (discipline and diet by hours ensuring dietary accuracy and eliminating the risk of disruption);
- No variations in the diet (you need to create a menu so that the body receives the entire spectrum of vitamins and minerals);
- The habit of delighting yourself sweetly (it is best to know immediately that the desire for the delicious one should be simple, otherwise the old bad habits will gradually return to the place).
Why is a dangerous protein diet?
Most complications are encountered with people with health defects or due to improper organizations.We list the main health risks:
- digestive problems, discomfort in the gastrointestinal tract - from fiber deficiency;
- Dehydration effects, poor skin tone - due to reduction in glycogen reserves, which are responsible for tissue saturation with moisture;
- General weakness, decreased brain effectiveness - malaise to the background of glucose deficiency, this substance is important for mental activity;
- increases urinary acidity, kidney stone growth - as a result of excess protein in nutrition;
- Reduces insulin production, damage to metabolism, the emergence of a tendency to a set of excess mass, despite the use of small carbohydrates.
Protein norms
The body needs protein.We're not talking about pure protein, but about protein foods.Every day you need to get at least 40 g, a maximum of 120 g of protein.On the diet, protein is used by the following principles.Provided for an inactive lifestyle, 1 kg depends on 0.97-1.07 g of protein.If physical activity is high with strength training, then the number of 1.2-1.7 g of protein should come with 1 kg of mass.For example, for ordinary women with 55 kg, the optimum daily amount is 55 g of protein.
Slimming protein products
We list the best protein foods for effective body drying:
- Chicken breast - one of the bodybuilders of bodybuilders, good protein sources;
- Low beef and beef - also includes protein;
- various types of fish and seafood;
- eggs (some advice using more protein than the entire egg with egg yolk);
- low cheese;
- SOUR PRODUCT -milk;
- Low cottage cheese;
- serum protein;
- Offal animals - heart, heart, tongue;
- Fatfound yogurt, kefir, milk, tofu, cottage cheese.
In addition to protein products, others are required:
- salads, vegetables, cucumbers, pepper, cabbage, tomatoes;
- almonds, peanuts;
- Vegetable oil (example-olive, sesame, hemp oil, it is advisable to take 1-2 tablespoons of hemp oil daily);
- Proper cereal bread products.
Protein diet restrictions
On the protein diet, it is not desirable to use the following:
- Sugar -gula -cakes, cakes, very sweet fruits;
- butter, potatoes, heavy side dishes;
- pasta, regular bread products, fried foods;
- tomato sauce, mayonnaise;
- canned foods and half -finished products;
- oily dairy products;
- Sugar and sugar -Cubes.
Additional steps for protein diet
To prevent harmful vitamin deficiency, choose a full vitamin complex and take fish oil.It is also important for beautiful dry figures to play sports and throw away all bad habits.Note the illustration, which describes the protein product to dry the body.
Ideas to set up a weekly protein diet menu
Breakfast with a protein diet
The following dishes and foods are good in the morning:
- egg white, spinach;
- Oatmeal, cinnamon;
- Low cottage cheese, dried apricot;
- yogurt;
- oats cookies, kefir;
- Omelets made of egg protein;
- brown rice, chicken, vegetables;
- omelet with chicken, toast;
- buckwheat in milk;
- Cabbage salad, boiled chicken;
- tomatoes, buckwheat, omelet;
- cucumbers, salads, fish salmon;
- beef, nuts;
- Cabbage Beijing, Soba, Heart;
- milk, toast, eggs;
- Egg salad, cabbage, chicken, brown rice;
- Syrniki;
- buckwheat, meat gravy;
- Vegetable salad with rabbit meat;
- Omlet with cottage cheese, brown rice;
- Apple, yogurt, mushrooms;
- bread, eggs;
- protein salad, brown rice dishes;
- oats with fruits and dried beans;
- salad leaves, tomatoes;
- Hamlet with ham;
- beef, nuts, sauerkraut;
- cottage cheese, apple;
- orange and eggs;
- Fruit salad, yogurt;
- Apple and oatmeal;
- Omlet with tomatoes;
- meat and carrots;
- coffee or tea - drinks without additives;
- milk, coffee in milk;
- Apple, cereal cottage cheese, sour cream;
- kefir with bran, berries;
- Oatmeal, Apple;
- Apple, Turkey;
- skim milk, cookies;
- eggs with vegetables, milk;
- omelet, salmon slightly salty;
- omelet, cheese;
- omelets with vegetables, apples, grapefruit;
- low cheese, vegetable salad;
- apples, avocado, eggs;
- apples, eggs, eggplant with cheese;
- Chicken liver, onions, apples;
- beef and grapefruit.
Squire menu lunch
For the second breakfast, this option is appropriate:
- steam or boiled chicken breast;
- nuts;
- Leaf salad with brynza;
- Sauerkraut;
- Citrus or other fruits, for example, apples;
- Syrniki;
- tomatoes;
- Fruit salad;
- Apple Freesh;
- oats cookies, tea;
- Burn apple;
- Apple-apelsin freesh, oat cookies;
- cottage cheese souffle;
- cookies with milk;
- rice porridge;
- Radish salad;
- Cooking and eggs.
A delicious lunch on the protein menu
For lunch, prepare this dish:
- vegetable soup, meat;
- chicken, bread;
- vegetables, beef;
- pink salmon, asparagus;
- brown rice, turkey;
- asparagus, chicken fillet;
- bread, fish;
- vegetables and boiled beans;
- soup soup-vegetable, bread;
- soup on vegetables, bread;
- Turkey, boiled cabbage;
- meat soup, vegetable dishes;
- boil beef-vegetable;
- Veal, cucumber salad;
- beef, vinaigrette;
- fish soup, vegetable dishes;
- sauerkraut, beef;
- Chicken soup, celery;
- eggs, turkey soup, broccoli;
- casserole curd, beef, vegetable salad;
- salads, soups on vegetables;
- Zucchini, herbs, beef meatballs;
- fish soup, eggs;
- Boil the meat;
- Boiled cabbage, beef;
- tomatoes, turkey, buckwheat;
- Vegetable salad, soup with pictures;
- Grill fish, boiled eggplant;
- seafood, vegetable salad;
- Boil the vegetables, the chicken ears.
Snacks on a protein diet
For evening snacks, take the following choices:
- Burn apple;
- cottage cheese;
- nuts;
- Low fish;
- yogurt;
- kefir and cheese cake;
- cottage cheese;
- milk;
- Ryazhenka;
- Apple Freesh;
- boiled eggs;
- cottage cheese souffle;
- orange, cheese cake;
- Greek yogurt;
- coffee with milk, eggs;
- oats cookies, milk;
- Vinaigrette;
- apple;
- Green tea and cheese cake;
- orange.
Options for a light dinner about a protein diet
For food in the evening, take:
- Vegetable salad, fish;
- Cabbage salad, beef;
- vegetables and fish;
- Vegetable salad, beef;
- Turkey, Vegetables;
- Boiled sheep;
- sea fish;
- kefir;
- vegetable soup;
- Fish with herbs;
- protein salad;
- casserole curd;
- chicken, onion;
- Cucumber, salmon;
- breasts, vegetables;
- Fish beatballs, vegetables;
- Bake apples, cheese cakes;
- cucumbers, boiled meat;
- Cut fish;
- omelet, cauliflower;
- beef, tomato juice;
- seafood, nuts;
- Veal, carrots, cabbage;
- Cut chicken.
It is also recommended to take a glass of kefir at night.
Slowly leave the protein diet, gradually rebuild your diet.There are also separate fruit diets, weekly protein-protein diets and today's light protein-vitamins are not popular today.If you like protein nutrition, then try Robert Atkins's diet and diet.