Protein diet for weight loss is very popular today. It gives a quick stable result. You don't have to starve on it. Therefore, it is suitable for athletes, people leading an active lifestyle, associated with physical exertion. The harmless diet is easily adjusted for specific goals and situations. On the basis of its principles, such mega popular and promoted systems as the Kremlin, Dukan work.
Allowed products containing protein for quick weight loss
The diet is not difficult to observe. It is enough to know which products are definitely permitted and which can be used with restrictions:
- Low -fat meat, best beef, veal. Pork, lamb is better not to eat, they are too fat, inhibit weight loss;
- Dietary fish: tuna, cod, pink salmon, hek, polishing;
- any seafood;
- eggs;
- Vegetables, green fruits (cabbage, zucchini, celery, cucumber). As well as citrus fruits, sour berries (cranberries, currants);
- mushrooms;
- cheese with a low share of fat;
- low -powered milk, kefir, other sour -milk products without aromatic taste additives;
- vegetable oil - olive, linseed, redhead;
- pure water, unsweetened tea, coffee without sugar, herbal decoctions, dried fruit compotes;
- Freshly squeezed juices are useful for improving digestion. They should be diluted with water in a ratio of 1: 1;
- Occasionally in small quantities you can afford dishes from cereals. Oatmeal, buckwheat, Fig. Of the bakery products, only whole -grain, bran are allowed.
During digestion, proteins turn into amino acids that are necessary for health, muscle growth and maintaining active life in general. Categorically cannot be consumed:
- Sugar, honey, all sweet products. If it is completely impossible to do without this, 1-2 small pieces of bitter chocolate are allowed, but only 1, a maximum of 2 times a week;
- bread, pasta, confectionery;
- potato;
- sausage products;
- fast food, semi-finished products;
- butter;
- packaged fruit juices;
- Sweet dried fruits - dried apricots, figs, dates, etc. ;
- alcohol;
- carbonated drinks;
- Salled oSTINAL FIVER, which incurred appetite.
A protein diet for weight loss is quite feasible at home. But before proceeding with it, you should consult a dietitian or sports nutrition specialist. There may be individual restrictions and contraindications.
Protein drinks for quick weight loss
Fitness instructors are recommended to those who are on the diet, half an hour before the start of training, drink a protein cocktail. It will support the body with severe physical exertion, will help create the relief of the body. Protein deficiency is the cause of chronic fatigue, a change in the hormonal background, the protein drink with a liver and low performance with a hard diet replaces dinner. They are sold in sports stores ready or in powders that are divorced by water. A dietary cocktail can be done independently: water, milk, kefir, yogurt without additives, fermented baked milk, serum are based (all low fat content-1. 5-3%). As an filler, eggs and/or fat -free cottage cheese are used. For flavoring, enhancing taste - greens, allowed vegetables, fruits, berries, spices. The basis with the filler is beaten in a blender, additives are gradually introduced. The density of the drink should be like liquid sour cream or drinking yogurt.
A few simple cocktail recipes that are prepared independently:
- Vanilla/cinnamon cottage cheese - 100 g, milk - 150 ml, vanillin/cinnamon on the tip of a knife.
- Green milk/kefir -200 ml, chicken eggs -2 pcs. /Quail -4 pcs. , Cucumber/celery/parsley, dill.
- Energy milk -100 ml, chicken egg -1 pc. /Quail -2 pcs. , Ground coffee -1 teaspoon, fresh mint.
Quick version of the diet on protein products for 3 days
A protein diet for quick weight loss gives an effect in three days. This is one of the hardest systems. Only healthy people with frequency are no more than twice a year can use it. It will help reset several extra pounds before an important event. But the lost kilograms will return just as quickly. This is the main drawback of all blitz. The menu for the day consists of only three meals, the gap between which is three hours. Therefore, the time for eating must be planned well.
- Breakfast - 1 boiled egg;
- lunch and dinner - 200 g of low -fat cottage cheese, tea or coffee;
- In the intervals between this you can drink only non -carbonated water.
It is important to get a sufficient amount of protein if you regularly play sports, because this is the main material for building a beautiful relief. A quick diet is stress for the body, so at this time, sports are excluded.
Output from a quick protein diet
It is important not only how to withstand a strict restriction in food, but also how to get out of a protein diet correctly. You need to go out, without eating right away to the dump. All products of the usual diet are introduced gradually, slowly, within a month in the following sequence:
- vegetables;
- fruits;
- meat;
- rest;
- Groups, flour, sweet in the last turn.
If everything is done correctly and refrain from sweets, fast food, soda and other harmful "goodies", then the discarded weight will not return, and the achieved result will remain for a long time.
Contraindications: who should not lose weight on a quick protein diet
The protein diet has contraindications. There is a certain list of circumstances in which it is better to refrain from protein nutrition:
- adolescence (up to 18 years);
- mature age (older than 50 years);
- The period of pregnancy. lactation in women;
- large mental or emotional stress (exam, stress, personal troubles, etc. );
- Excess weight, obesity.
What is harmful to the protein diet for diseases, it is better to ask the attending physician. From carbohydrate and fat restrictions, you can get exacerbations, provoke an acute course of diseases such as:
- diabetes mellitus;
- liver or renal failure;
- violations in the cardiovascular system;
- malignant tumors;
- diseases of the stomach, intestines;
- gout;
- Poor blood coagulation.
Adhering to this power system, do not get carried away and completely abandon carbohydrate food.
Protein in food
Even knowing exactly what you can eat on a protein diet, people make mistakes that affect the results. Not all meat products are the same. So in sausage products of fat almost more than meat, although you can not say this in terms of homogenized structure of sausage. There is no more than 10-13%in natural fat, which is why you need to give preference to simple food. Sausage, meat -finished meat products contain a lot of salt, taste amplifiers, spices, which inflams appetite, delays water in the body, causing swelling, an additional load on the heart and kidneys. Smoked products are harmful and dangerous, since there are carcinogens - toxic substances. The calorie content of such products is higher. Do not forget that food should be quite simple, without frills. And the norm of use of proteins for a healthy person leading a mobile lifestyle is 1. 2-1. 5 g per kg of weight per day.
The role of proteins in human nutrition
Protein for the human body plays one of the leading roles, because all the tissues and cells of living creatures have protein. It is in second place after water in the body. Protein, so they also call protein, is necessary:
- in the structure, formation, restoration of muscle tissue;
- immune defense;
- during transportation and storage of molecules, for example, hemoglobin;
- to maintain skin tone, hair health, nails;
- Energy security, etc.
Protein content:
- muscles - 43%,
- Blood - 16%,
- The skin is 15%.
Some amino acids are called indispensable, because they are not synthesized, but entered the body from outside. Namely from protein products.
Protein diet menu, food routine
The protein diet menu is suitable for active, healthy, physically trained people. It is ideal for those who cannot do without meat food. But the sweet tooth should think very well how many days they can hold out without sweets, especially not everything from sweets can be eaten on a diet. It is also important to drink at least 1. 5 liters of water per day and completely eliminate alcohol and carbonated drinks. Soups, if there is a habit of eating the first, boil without potatoes. It can be replaced with brown rice. Salads are seasoned with lemon juice, soy sauce, wine, balsamic vinegar with a spoon of olive oil. Mayonnaise can be replaced with Greek yogurt or kefir. Add a piquancy refueling a little bitterness. Recipes of protein diet are as simple as possible, do not require much time to cook. Here are a few options for protein diet dishes:
- For breakfast - kefir, fermented, Greek yogurt, low -fat cottage cheese, cheese, 2 eggs.
- For lunch –Telin, beef, white meat of chicken, turkey, liver.
- For dinner - fish, seafood.
- From drinks tea, coffee, herbal decoctions without adding sugar.
There are two different approaches to a protein diet:
- Fast protein diet. It involves a short period of 3-7 days and three meals a day.
- Fractional. Eating 5-6 times a day with an interval of 2. 5-3 hours. Its duration is 7-14 days.
Observing the volume of the portion and the daily number of calories can adhere to protein nutrition for no more than a month and in exceptional cases, because monodites represent great stress for the body.
Squirrel diet for 3 days
To lose up to 5 extra pounds in just 3 days is real. In case of accelerated, relying on moral and volitional qualities, you can achieve the goal. But will this target justify? How will the body react to obvious stress? Should I risk health? There is definitely not, if there are serious diseases, or the dietitian believes that you are not ready for this option. You can always choose another no less effective, but gentle diet.
Remember the most important rules:
- fractional nutrition;
- lack of snacks;
- abundant drink;
- prohibition on physical activity;
- health control;
- Slow exit from the diet.
The protein diet is great for a rapid weight loss, as well as with active training.
Squirrel diet for 14 days
If you have chosen a long protein diet, foods rich in proteins and trace elements should include 14 days on the menu. Complete it with a multivitamin complex, do not forget about physical activity. This scheme is considered long, so after a few more days will be required to get out of it. Try to adhere to proper nutrition for as long as possible, refrain from going to fast food restaurants with your favorite fries and hamburgers.
Squirrel diet for 4 weeks
We need good reasons for a protein diet for weight loss, designed for a month. A high percentage of protein in the diet can lead to an imbalance in digestion and metabolism. Of course, the fat mass of the body will go significantly, but at the same time fatigue, drowsiness, irritability and other unpleasant sensations may appear. Most enzymes responsible for chemical reactions in the body are ordinary protein molecules.
During pregnancy and lactation
In general, a protein power system for weight control during pregnancy and breastfeeding is useful. But it must be observed with caution. On the one hand, it is quite nutritious so as not to gain extra pounds and not damage the fetus. Be sure to observe the number of calories in the amount of 1900 per day. 5-6 One-time food is useful for normal digestion. The amount of consumption of slow carbohydrates, which are contained in bran, coarse flour, wild rice, must be increased. Also, there should be more vegetables, fruits, dairy foods. If the weight gain goes slower than the standard, you will have to refuse such a diet, as well as if there is a danger of a disease of the gastrointestinal tract, cardiovascular system, and others. Consultation with an observant doctor is required. The protein diet products of which include eggs, meat, fish, poultry and milk, it is considered the most balanced. What is the dangerous diet for women in general is a violation of hormonal balance until the difficulties of conception of the child. An excess of proteins will affect a figure that will become like a male, can weaken the immunity, develop vitamin deficiency, and depression.
Pros and cons of the protein diet
The vitamin diet in combination with physical activity breaks down and helps to increase muscle mass. It is suitable for bodybuilders, weightlifters. Less commonly, women, elderly people can use it. At the end of the topic, we once again compare the pros and cons of the protein diet:
Pros
- Fast weight loss.
- Preservation of muscle mass.
- There is no unbearable feeling of hunger.
- Founding the relief of the body.
- Long preservation of the achieved result.
- Diversity in nutrition.
- Many options for the duration of time as you can sit on a protein diet.
Cons
- Deterioration of mood, attention, concentration.
- Restrictions on many diseases.
- The development of vitamin deficiency.
- Contraindications for adolescents, elderly, pregnant women.
- Can be used no more than six months.
- Drowsiness, fatigue.
- Constant control of a specialist-dietitian.
If there are no more doubts and questions, you can start right in the morning, without putting it in a long box. Remember that losing weight on squirrels is very fond of men and women of the fashion model, take the first step to harmony, beauty and health.