Carbohydrates with high quality for breakfast, light and nutritious lunch, a hearty protein meal with a rough fiber made of legumes or vegetables - a protein diet for weight loss is based on such principles.A menu for a week, a list of protein products and reasonable nutrition tips that you can find in this post.
What is a protein diet for weight loss?
The main postulates of the protein diet
The classic diet of proteins to reduce weight and improve the number takes 2 weeks.The abbreviated option is 1 week.In the best case, you can fall from 4 to 8 kg.The diet is based on fractional nutrition.You have to eat a little, but every 3 hours.It is important to prevent excess calories in nutrition and hunger.Each part is moderate.If you don't know your standard, concentrate on the volume of your hands.At a time without damage to the figure, you can eat as much food as it would fit in your palms.It is advisable not to eat 5-6 times a day and not eat at night.Such a schedule for weight loss and health is better.
The main diet products
If proteins are present in the break menu, the risk of excessive problem takes off.In nutrition it is advisable to rely on low -fat meat, fish and seafood, natural hut cheese, tofu cheese, dairy products, eggs, eggs, tofu cheese.It is impossible without carbohydrates.Only simple carbohydrates have to be limited.They are also called fast carbohydrates.Real carbohydrates must be available in the menu.In addition, it is better to give the carbohydrate products that have the lowest GI (glycemic index).
How do I organize protein nutrition?
A competent lack 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 is good to eat clearly on the schedule, not at night.It is important to watch the right drinking regime.Herbal drinks and clean water are welcome at teas.Try to eat all carbohydrates before lunch after 6 p.m. - just a nutritional value of low calorie.After lunch, it is better than non -Maladic vegetables, citrus fruits, apples.
It is useful to cook in a steam method, bake products or use a slow cooker.Instead of ketchup and mayonnaise, use salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Fuel the dishes of the lemon sump.
Squirrel diet without hunger
You will definitely feel all the advantages of a protein diet.One of them is the lack of hunger attacks.If a person has brutal appetite, this is due to the changes in the insulin level in the body.In hormone insulin, it is an important role in the layout of glucose, which you get from simple sugar such as pastries and various confectionery products as well as from complex carbohydrates such as vegetables, cereals and cereals.If there is no breakdown for insulin, it is not generated by the pancreas.The sugar level in the blood is optimal, so there are no strong hungry attacks.
The duration of the protein diet
It is important to know that the high power supply system should not take long.Of course, this is a hearty nutrition from the point of view of the body's drying, but it cannot be practiced for more than 2-4 weeks.A strict version of the protein diet is associated with a critical lack of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.
Possible damage to the protein diet
Common mistakes of a high prose
If you analyze the experience of another, you can avoid many problems.These shortcomings often enable inexperienced:
- Inadequate consumption of vegetables and fruit - do not limit them much, because from these products you get valuable fiber.
- Little consumption of fats - without them the assimilation of beauty vitamins, namely vitamin A and E, is complicated (this does not refer to fatty foods, but the consumption of fats in the form of vegetable oil, chocolate, nuts);
- An indefinite portion volume (if you apply the same portions each time, it is possible to vary the amount of food and to monitor the preservation of calories, which means that the purpose of maintaining or reducing the weight is easily achieved).
- Not performance in nutrition (discipline and nutrition through the clock ensures the correctness of the diet and eliminates the risk of disorders);
- There is no change in the diet (you should create a menu so that the body receives the entire spectrum of vitamins and minerals).
- The habit of being enthusiastic about Sweet (it is better to learn that the desire for a delicious moderate must, otherwise the old bad habits are gradually returning to the place).
Why is a protein diet dangerous?
Most of the time, complications with people with health errors or due to the improper organization of nutrition are confronted.We list the most important health risks:
- Digestive problems, symptoms in the stomach -intestine tract -due to a lack of fiber;
- The effect of dehydration, poor skin tone - due to the exhaustion of glycogen reserves, which is responsible for the saturation of tissues with moisture;
- General weakness, a decrease in the effectiveness of the brain - discomfort against the background of a lack of glucose, this substance is important for mental activity.
- Increasing the acid of urine, the growth of kidney stones - the consequences of excess proteins in nutrition;
- Reduction of insulin production, malfunctions of the metabolism, the appearance of a tendency to a number of excess mass despite the low consumption of carbohydrates.
The standard of the protein
The body needs protein.We don't talk about pure protein, but about protein food.You have to get at least 40 g every day, a maximum of 120 g protein.In a diet, proteins are used according to the following principle.1 kg provided for a seated lifestyle, is based on 0.97-1.07 g protein.When physical activity with strength training is high, the numbers increase by 1.2-1.7 g protein with 1 kg mass.For example, the optimal daily amount for an average woman with 55 kg body weight is 55 g of protein.
Lip of protein products
We list the best protein food for the effective drying of the body:
- Chicken breast - one of the most popular products of bodybuilders, a good protein source;
- Beef and veal with low fat - also include proteins;
- different varieties of fish and seafood;
- Eggs (some recommend more proteins than whole eggs with egg yolk);
- low -fat cheese;
- acid dairy products;
- low -fat cottage cheese;
- Serum protein;
- Animal Offal - liver, heart, tongue;
- Fatfound yogurt, kefir, milk, tofu, cottage cheese.
In addition to protein products, others are required:
- Salad, green, cucumbers, peppers, cabbage, tomatoes;
- Almonds, peanuts;
- Vegetable oils (example colive, sesame, linseed, it is advisable to take 1-2 tablespoons of linseed oil per day);
- Proper products for whole grain bread.
Protein diet restrictions
In the case of a protein diet, it is undesirable to use the following:
- Sweets - cookies, cakes, very sweet fruits;
- Butter, potatoes, heavy side dishes;
- Pasta, ordinary bread products, fried food;
- Ketchup, mayonnaise;
- Food in canned goods and semi -financed products;
- oily dairy products;
- Sugar and sugar substitutes.
Additional measures for the protein diet
To avoid a dangerous lack of vitamins, select a complete vitamin complex and take fish oil.It is also important that a beautiful dried figure is doing sports and throws all bad habits.Pay attention to the illustrations that protein products to dry the body.
Ideas for creating a weekly protein diet menu
Breakfast on a protein diet
The following dishes and food are good in the morning:
- Protein, spinach;
- Oatmeal, cinnamon;
- Low -fat cheese cheese, dried apricots;
- Yogurt;
- Oat grim, kefir;
- Omelett from egg proteins;
- brown rice, chicken, vegetables;
- Omelet with chicken, toast;
- Buckwheat in milk;
- Cabbage salad, cooked chicken;
- Tomate, buckwheat, omelet;
- Cucumber, salad, fish salmon;
- Beef, beans;
- Beijing Kohl, buckwheat, liver;
- Milk, toast, eggs;
- Egg salad, cabbage, chicken, brown rice;
- Syrniki;
- Buckwheat, meat sauce;
- Vegetable salad with rabbit meat;
- Omle with cottage cheese, brown rice;
- Apple, yogurt, mushrooms;
- Bread, eggs;
- Protein salad, brown rice shell;
- Oat porridge with dried fruits and nuts;
- Salad leaves, tomatoes;
- Hamlet with ham;
- Beef, peas, sauerkraut;
- House 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, grain cheese, sour cream;
- Kefir with Bran, berries;
- Oatmeal, apple;
- Apple, Türkiye;
- Lean milk, cookies;
- Eggs with green, milk;
- Omelet, slightly salted salmon;
- Omelett, cheese;
- Omelett with green, apple, grapefruit;
- Low -fat cheese, vegetable salad;
- Apple, avocado, eggs;
- Apple, egg, eggplant with cheese;
- Chicken liver, onion, apple;
- Beef and grapefruit.
Squire menu lunch
These options are suitable for the second breakfast:
- Cut or cook the chicken breast;
- Nuts;
- Leaf salad with Brynza;
- Sauerkraut;
- Citrus fruits or other fruits, for example, an apple;
- Syrniki;
- Tomatoes;
- Fruit salad;
- Applefeesh;
- Oat grenewers, tea;
- Bavarian;
- Apple-Paels Freesh, oat grim;
- Cottage Cheese Souffle;
- Milk cookies;
- Rice;
- Carrot salad;
- Cooking and egg.
Hearty lunch in the protein menu
Prepare these dishes for lunch:
- Vegetable soup, meat;
- Chicken, bread;
- Vegetables, beef;
- Rosa salmon, asparagus;
- Brown rice, turkey;
- Asparagus, chicken fillet;
- Bread, fish;
- Vegetables and steamed beans;
- Beef soup-vegetable, bread;
- Broth on vegetables, bread;
- Türkiye, steamed cabbage;
- Meat soup, vegetable dish;
- Beef vegetable stewable stew;
- Veal salad, cucumber-laying salad;
- Veal, vinaigrette;
- Fish soup, a vegetable dish;
- Sauerkraut, beef;
- Chicken soup, celery;
- Eggs, turkey soup, broccoli;
- Casserole, beef, vegetable salad;
- Salad, broth on vegetables;
- Zucchini, herbs, beef balls;
- Fish soup, egg;
- Meat pot;
- steamed cabbage, veal;
- Tomatoes, turkey, buckwheat;
- Vegetable salad, soup with a picture;
- Grill fish, steamed eggplants;
- Seafood, vegetable salad;
- Vegetable stew, ears of Türkiye.
Snack on the protein diet
For an afternoon snack, take the following options:
- Bavarian;
- Cottage cheese;
- Beans;
- Low -fat fish;
- Yogurt;
- Kefir and cheesecake;
- Cottage cheese;
- Milk;
- Ryazhenka;
- Applefeesh;
- cooked eggs;
- Cottage Cheese Souffle;
- Orange, cheesecake;
- Greek yogurt;
- Coffee with milk, egg;
- Oat cerseous, milk;
- Vinaigrette;
- Apple;
- Green tea and cheesecake;
- orange.
Options for a light dinner on protein diet
For Essen in the evening, take:
- Vegetable salad, fish;
- Cabbage salad, beef;
- Vegetables and fish;
- Vegetable salad, beef;
- Türkiye, vegetables;
- cooked lamb;
- Sea fish;
- Kefir;
- Vegetable broth;
- Fish with herbs;
- Protein salad;
- Casserole Casserole;
- Chicken, onions;
- Cucumber, salmon;
- Breast, vegetables;
- Fish meatballs, vegetables;
- baked apple, cheesecake;
- Cucumber, cooked beef;
- Fish schnitzel;
- Omelett, cauliflower;
- Beef, tomato juice;
- Seafood, beans;
- Veal, carrots, cabbage;
- Chicken schnitzel.
It is also recommended to take a glass of kefir at night.
Leave the protein diet gently and gradually rebuild your diet.There is also a fruit-white separate nutrition, a weekly protein-vegetable diet and a light protein vitamin diet are unpopular today.If you like protein nutrition, try Ducans Diet and Robert Atkins diet.