The protein diet is one of the most popular, especially men.Unlike most diets, it helps to increase muscle mass and also allows you to have different menus in a week.The calorie content of the diet can easily change depending on the current energy costs.This allows you to diet flexibly approach and not to be a sense of hunger.
Is it possible to lose weight in a protein diet?
Many people think whether to lose weight in a protein diet.To reduce weight falls to the most effective nutrition programs, but the result can only be obtained with regular sports cargo.
The main principle of the diet is the majority of the diet.These are a building material for the body, muscle growth and is generally irreplaceable for active happy life.Their deficiency leads to a decrease in performance, fatigue and depressing.
A protein diet can help start a person's transformation.Of course, you should say goodbye to sweet and fried, but aren't it worth it?
Remember: You must deal with body culture to lose weight.
Which power systems are available (Dunk, Keton, Atkins) and how effective they are
There are several power programs within 7, 14 or more days based on the spread of protein diet.Let's talk about their most effective.
Duca system
The meaning of this system is to have many protein foods and carbohydrates are consumed in a limited amount.
The Ducan power system consists of 4 stages that each is different in its rules.But there are common principles for everyone:
- Drink at least 1.5 liters of water daily;
- Each day should be at least minimal physical activity, charging and walking.
The first step
The meal at this stage is based on low-friendly protein containers: chicken and turkey leather, fish, eggs, beef cutting and low-friendly dairy products.Fig in oil is strictly forbidden, but you can use all other meal methods - for example, steam.In addition, fruits and herbs are allowed to diet.It is important to support the work of the intestine and take a half a year-up spoon oatmeal.It is forbidden to eat pork, sausage, rice and other cereals, fruits, sweets, bread, flour, beans and sugar.
The second step
This step will be easier and lasts more than two weeks.Combines protein and plant days.Protein-vegetable diet is a variety of different and light, especially compared to protein days.The approximate weight loss will be more than 4 kg.If you need to lose days without more than 10 kg, each other with each other and each other with each other and then 5 to 5 to 5.
Repeat the menu from the first step in the days of protein.The only clarity is to be allowed to add cucumbers.You can eat any vegetables except for the plant days, beets, avocados and potatoes.They cannot be spicy with mayonnaise, but you can cook and cook.You need to consume 2 tablespoons Bran daily.Forbidden products are like the previous one.
The third step
The result was determined at this stage.Every kilogram fell, you need to make 10 days.Yes, it seems that this is a long time, but that's what you can give a nice figure.Sugar, sweet, flour and meat semi-generating products are forbidden to eat.
Everything in previous stages is allowed to use, but with the attachments: fruits (only grapes, dates and banners), 2 pieces of grape bread and 40 g of cheese per day.You can prepare products that are starched twice a week.It is also allowed to organize a strike twice a week and everything you want, but of course without fanaticism.
Step four
In this step, the power system is expected to be habit and in principle that it is converted to the image of power.Now there are no forbidden products, but it is recommended to arrange 1 day a week.Of course, to attack sweets and harmful attacks and in large quantities - no diet will not be saved from the loss of growing weight and loss.
Keton diet
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It is definitely not suitable for those who have problems with diet, kidneys and cardiovascular systems, diabetes and food disorders.These side effects await a keto-diet:
- negative impact on the work of kidneys;
- Risk of dehydration, constipation, heart disease.
Keto has advantages and significant disadvantages, so the transition to this diet should be carefully considered.
Atkins diet
Atkins diet is like a duca diet.There are also 4 steps - input, the key (aims to reduce weight), transition (results are fixed) and final.The first two steps are 14 days: at this time the body is used to the new nutrition appearance and reset.In the future, a diet should be lifestyle.The diet is likely to be fully rejected by the minimum carbohydrate, maximum protein and alcohol.
The base of the diet is also allowed proteins, unsaturated oils and fiber.Second, include avocados, nuts, salmon and vegetable oils.The fiber will provide green vegetables and greens and a little carbohydrates are allowed to purchase muted fruits, grains and berries.The diet is not suitable for pregnant women and people with kidneys and liver problems.
Danger of protein diets
Due to serious shortcomings, protein diets cannot be healthy and safe.Proteins already lead to the development of Urololite and have a negative impact on the activities of kidneys, brains and liver.There is a more important disadvantage:
- The work of the gastrointestinal tract can be broken.
- There is cholesterol even if the birds of animal origin are the most diet meat of the bird.
- The power is generally unbalanced.
We do not recommend adhere to a purely protein strength circuit for a long time as they have caused health problems.
List of protein products
To make a menu correct, you must be familiar with the list of protein products:
- Meat: Chicken and turkey fillets as well as beef.
- Fish: There is no especially fat, but a record of a record between the fish, which is the composition of proteins.
- Soy, meat and fish are replaced by people who avoid vegetarians and meat from food.
- Cut cheese is a suitable high -protein product.
- There are proteins in the cheese, but there is a large amount of fat.Not suitable for each diet.
- Beans.Many protein in most legumes, but the beans are especially different.The dicker and the lentil are also suitable.
- Buckwheat.It is a buckwheat of all cereals, the most protein, but also very useful for the work of fiber.
If you take time to physical culture, then you need growing for protein.Powder, we recommend to focus on protein mixes on protein rods.Proteins in these products are well absorbed and compositions are balanced by amino acids, vitamins, micro and macro elements.
A detailed menu of a seriously a low low-kasori diet in a week
For a week, the low-calori diet will allow you to quickly achieve results and configure the body in general.This diet, which is simple to lose weight, covers a principle: proper nutrition for 800 kilograms per day.Review the menu to lose weight very fast.
Monday
You can eat low-friendly yogurt for breakfast and drink green tea.
One snack - a handful of peanuts, lunch - chicken fillets, steamed.
Snack - 150 Q skim cottage cheese.It is recommended to complete the day with a glass of zero greasy kefir.
Tuesday
It is recommended to eat 150 g of skim cotte cheese for breakfast and drink sugarless coffee.
Snack - Low -Fat Yogurt for dinner - boiled beans, for the afternoon snack - a cup of zero fat.For food - keta's steak.
Wednesday
2 boiled eggs and coffee in one day we start with sugar.Like a snack - a glass of low -fat yogurt.For dinner - low-friendly fish, for example, a coupon for steam, one and a half - a glass of zatur, a handful of peanuts for lunch.
Thursday
You can eat low-friendly cutting cheese for breakfast and drink green tea.For a snack - 2 boiled eggs, for dinner - a salad with Turkish fillets and afternoon snacks - a salt.It is recommended to cook trout for food.
Friday
For breakfast, fat-free sitting cheese and coffee sugar.In a snack - a glass of low -fat kefir, for dinner - boiled beef in beans.You can eat boiled cafes in the afternoon and enjoy lunch with boiled or baked lean fish, for example, with COD.
Saturday
For breakfast, you can cook Hercumarry into the water and drink green tea.In a snack - a handful of peanuts, for dinner - boiled squid fileto,
For noon snacks - a glass of broken yogurt.Like food - 2 boiled eggs.
On Sunday
The last breakfast of this week falls on the water and coffee on the water and coffee.In a snack - a glass of skim kefir, for lunch - low -fat fish, for example, a mint.In the afternoon, snack is a low-level cutting cheese for boiled beans and lunch with mushrooms.
Squirrel-vegetable menu for 14 days
A perfectly balanced menu that allows sogra-vegetable nutrition, easy to lose weight, delicious and side ineffective.Nutrition is rich in vitamins, fiber and proteins - everything that is so important to the body.Such a diet day for 14 days (a daily cup of green tea is expected for breakfast):
| Daytime | Product |
|---|---|
| 1 | Olives, 1 boiled egg with 200 g chicken fillets, 200 hr broccoli and low -fat yogurt |
| 2nd | Sorry over water, a handful of dried fruits, 200 g of vegetables, 200g cutting cheese |
| 3rd | Tomatoes and a lever, protein omelet from the chicken fillets, a carrot and cabbage, 1 boiled egg with egg cheese and tomatoes |
| To 4 | Cucumbers and buckwheat are 150 g of low-protection cheese, low-protection cheese, vaporized turkey fillets with vegetable salad, olive and broom |
| Scorpion | Water, boiled beef + vegetables, avocado salad, a glass of low-fat or 1% coffee. |
| Scorpion | Buckwheat with milk, boiled chicken, tomatoes and iceberg leaves, steak ket of vegetables |
| To 7 | Lower-friendly milk, vegetable salad and 1 boiled eggs, cooked with wild rice above a side dish |
| Scorpion | Unloading today is to be organized, you can eat unlimited amounts of vegetables (but in a reasonable limit) |
| Scorpion | 150 g Greek yogurt, 2 boiled eggs, baked cabbage with chicken, 200 Q courteous cabbage |
| Scorpion | Zucchini, cheese, baked beef, boiled beef with vegetables, cottage cheese and milk buckwheat |
| 11 | Oil yogurt, olives and any salad, low-fat or cooked fish with 1% coffee |
| Scorpion | Water on water, cod with beans, chicken with chicken |
| Scorpion | Cut the custody of the buckwheat with cheese and milk, steamed turkey fillets with a salad of vegetables, cabbage and carrot |
| Scorpion | Oat-false with dried fruits, boiled beef with vegetables, a glass of low-friendly yogurt. |
The protein-plant diet is balanced and can be recommended for long-term use.
Review of results
Usually people are usually easy to lose weight in a protein diet, and it is easy to lose weight.Most people celebrate both positive changes in the body, as well as the negative consequences of health.It is possible to lose weight without really muscle loss, improve the relief and not to be stressed.There is also a sense of various menus, feeling of hunger and a bad mood.Protein days of protein can be organized without damage to health, but the total term of such a diet should not exceed 14 days for doctors' recommendations.
The protein diet is not only if those who do not want to lose weight, but also are chosen by those who want to change the body in general to a cheerful and fortified man.This diet is also suitable for those who love meat in the pure form and make it easy for sausages and sausages.Weighing some tips to avoid breaking:
- Drink a glass of hard water in a blank stomach in the morning.
- Half an hour after you wake up breakfast.
- Lunch 3 hours before bedtime.
- Drink 2 liters of water a day.
- You need to drink 1% coffee to avoid a problem with the chair.
- 1 cup of sugar is allowed for those who cannot live without coffee.
People's reviews began to see small changes in the body in 2 weeks.Let these steps still be very small, but already fixed.Negative, most, there is an unpleasant odor from the body that cannot be killed in anything.It is not recommended to sit for more than 14 days in this diet.
Unfortunately, there is no magical tablet for a quick loss.Often, the diet of the protein to lose weight is said to be effective, but this is a dream.Yes, you can quickly lose several additional pounds, but if it is significantly limiting the number of kilodalories eaten, it will happen.Proteins are not suitable for weight only.
Interesting recipes
On the one hand, it seems that there seems to be very little allowed products and will have a person's painful monotony.But this is not the case, you can easily diversify the protein diet and will easily help this for a protein diet to lose weight.Remember to include a walk, run and other sports in the program's program.Otherwise there will be no results.
Protein cocktail
A protein cocktail for weight loss, a sports drink that will saturate the body all day.You will need for preparation:
- 200 ml low -fat milk;
- 1 chicken eggs;
- 1 banana;
- 100 g 9% bar;
- A teaspoon of sugar.
You need to prepare a mixer or blender from special equipment.
- Beat the cleaned egg in a blender with sugar
- We cut a cleaned banana into small circles
- Add a bowl with an egg with an egg, pour milk and beat until the mass is homogeneous.
- Now add the cottage cheese and beat again.
Ready!BON appetite.
Chicken File with Guacamole Sauce
This is a simple dietary dish.Despite the avocado, BJU is 57/25/18.We need to eat:
- 500g chicken fillets;
- 1 avocado;
- 1 teaspoon of lemon juice;
- half a teaspoon dried garlic;
- 1 teaspoon of land red pepper;
- 1 tablespoon olive oil;
- 100 g of low-hair cheese;
- Misi and pepper to taste.
First, Pulpu should take out the avocado and knead a fork, then add peppers, lemon juice, a little salt and spice.Now we will postpone this crowd for a while.The remaining salt, spices and dried garlic should stumble.We spread the meat into the pan and fried on the middle heat for 4 minutes on all sides.The cheese melts after sprinkling with cheese and close the lid.Next, you have to wait a few minutes, then put the soak on the ear and put the sausy on the ear.
Protein cottage cheese casserole
Protein stew is perfect for breakfast.You will need to be prepared:
- 500g cottage cheese;
- 1 egg;
- 40g cornch of corn;
- 2 egg protein;
- 1 tablespoon of bread powder;
- tablespoons of sugar;
- half teaspoon vanilley;
- 50 g of raisins.
First, you need to mix the proteins of the eggs and eggs.After adding corn starch and other items.Now put the crowd in a baking dish and leave for 30 minutes.180 degrees.The care will be crisp and the casserole itself is soft and pleased.
Salad with small trout
You will need this light salad:
- Salad leaves;
- 4 Cherry tomatoes;
- 30g of trout files;
- Leggings handle;
- Olive oil tablespoon for refueling;
- pepper.
You can also add a teaspoon of chia seeds to improve the cultural.Cherry half, trout - cubes, onion handle - circles.Wash the salad's leaves, cut into pieces and put it on a plate, put all the ingredients on top, place the season with olive oil and spices.Then you need to mix everything thoroughly.Such a salad must be eaten at a time, and will quickly lose freshness in the fridge.
Opinion
Protein diets allow the creation of a heavy body, to start the way of creating a strong body and its beautiful form.In the event of sports cargo, especially if working, lose weight, it will be a bit of weight to lose weight and the muscles are very fat.The feeling of hunger will not suffer, but you should definitely drink enough water, play sports, walk and consume fiber.
Remember that a diet, which dominates the dominant animal products, is dangerous for health because it is cholesterol.
It is recommended to add vegetables for at least 400 grams not counting potatoes in the protein diet.This will help the food to be balanced.