The protein diet for weight loss is very popular today. 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 exercise. The harmless diet is easily adjusted for specific goals and situations. Based on its principles, such mega popular and encouraged systems as the Kremlin, Ducan.
Allowed Products containing Protein for Fast Weight Loss
The diet is not difficult to observe. It is enough to know which products are definitely allowed and which can be used with restrictions:
- Low fat meat, the best beef, veal. Pork, lamb is better not to eat, they are too fat, inhibit weight loss;
- Dietary fish: tuna, fever, pink salmon, heck, polishing;
- all seafood;
- eggs;
- Vegetables, green fruits (cabbage, zucchini, celery, cucumber). As well as citrus fruits, acidic fruits (cranberries, currant);
- mushrooms;
- cheese with low fatty fat;
- Low -feed milk, kefir, other acidic products without aromatic taste additives;
- Vegetable oil - olive, flaxseed, redhead;
- Clean water, unsweetened tea, sugar without sugar, herbal decoction, dried fruit compotes;
- Freshly squeezed juices are useful for improving digestion. They must be diluted with water in a ratio of 1: 1;
- Sometimes in small quantities you can afford cereal dishes. Oatmeal, buckwheat, FIG. Bakery products, only whole boundaries, bran are allowed.
During digestion, proteins are converted into the amino acids necessary for health, muscle growth and maintaining an active life as a whole. 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, maximum 2 times a week;
- bread, pasta, confectionery;
- potatoes;
- sausage products;
- fast food, semi-finished products;
- oil;
- packaged fruit juices;
- Sweet dried fruits - dried apricots, figs, dates and more. ;
- alcohol;
- carbonated drinks;
- Salled Ostinal Fiver, which has emerged appetite.
The protein diet for weight loss is quite feasible at home. But before you continue with it, you should consult a nutritionist or sports nutrition specialist. There may be individual restrictions and contraindications.
Protein Drinks for Fast Weight Loss
Fitness instructors are recommended for those who are on a diet, half an hour before the start of the workouts, drink a protein cocktail. It will maintain the body with heavy physical activity, help to create relief of the body. Protein deficiency is the cause of chronic fatigue, a change in the hormonal background, a protein drink with liver and low efficiency with a hard diet replaces dinner. They are sold in sports shops, ready or in powders that divorce water. Dietary cocktail can be made independently: water, milk, yogurt, yogurt without additives, fermented roasted milk, serum is based (all low fat content-1, 5-3%). Eggs and/or fat without fat are used as a filler. For flavoring, improving the taste - green, allowed vegetables, fruits, berries, spices. The base with the filler is beaten in a blender, gradually introducing additives. The density of the drink should be like liquid sour cream or drinking yogurt.
A few simple recipes for cocktails that are prepared independently:
- Vanilla/cinnamon cottage cheese - 100 g, milk - 150 ml, vanillin/cinnamon on top of a knife.
- Green milk/yogurt -200 ml, chicken eggs -2 pcs. /Quail -4 pcs. , Scabies/celery/parsley, dill.
- Energy milk -100 ml, chicken egg -1 pc. /quail -2 pcs. , Ground coffee -1 teaspoon, fresh mint.
A quick version of the protein diet for 3 days
The fast -weight protein diet has an effect for three days. This is one of the most difficult systems. Only healthy people with frequency are no more than twice a year, can use it. This will help reset a few extra pounds before an important event. But the lost weight will return just as quickly. This is the main drawback of all BLITZ. The menu for the day consists of only three meals, the difference between three hours. Therefore, eating time should be well planned.
- Breakfast - 1 boiled egg;
- Lunch and dinner - 200 g low fat, tea or coffee house;
- In the intervals, you can only drink unarmed water.
It is important to get enough protein if you exercise regularly, because this is the main material for building beautiful relief. A quick diet is a stress for the body, so at that time sports are off.
Exit from a quick protein diet
It is important not only to withstand a strict restriction on food, but also how to get out of a protein diet properly. You have to go out without eating immediately to the landfill. All the 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 properly and refrains from sweets, fast food, soda and other harmful "tastes", then the discarded weight will not return and the achieved result will remain for a long time.
Contraindications: Who should not weaken a quick protein diet
The protein diet has contraindications. There is a certain list of circumstances in which it is better to refrain from feeding protein:
- adolescence (up to 18 years);
- adulthood (older than 50 years);
- The period of pregnancy. lactation in women;
- great mental or emotional stress (exam, stress, personal problems, etc. );
- Excess weight, obesity.
What is harmful to the protein diet for diseases, it is better to ask your doctor. From the restrictions on carbohydrates and fats, you can get exacerbations, provoke an acute course of diseases such as:
- Diabetes sugar;
- liver or renal failure;
- disorders in the cardiovascular system;
- malignant tumors;
- diseases of the stomach, intestines;
- gout;
- Poor blood coagulation.
By clinging to this electricity system, do not get involved and completely abandon carbohydrate foods.
Protein in the 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 the products of a fat sausage, almost more than the meat, although you cannot say this regarding the homogenized structure of the sausage. There are no more than 10-13%in natural fats, so you need to give preference to simple foods. Meat meat products, meat products contain a lot of salt, taste enhancers, spices that inflammate appetite, slows water in the body, causing swelling, additional strain on the heart and kidneys. Smoked products are harmful and dangerous as there are carcinogens - toxic substances. The content of calories in such products is more. Remember that food should be quite simple, without excess. And the norm for the use of proteins for a healthy person leading to a mobile lifestyle is 1, 2-1, 5 g per kg weight per day.
The role of proteins in the nutrition of a person
The protein for the human body plays one of the leading roles because all the tissues and cells of living things have protein. It is second after water in the body. Protein, so they also call protein, is needed:
- In structure, formation, restoration of muscle tissue;
- immune protection;
- 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 irreplaceable because they are not synthesized but have entered the body outside. Namely from protein products.
Menu for protein diet, routine food
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 last 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 a day and completely eliminate alcohol and carbonated drinks. Soups, if you are in the habit of eating the first, cook without potatoes. It can be replaced with brown rice. The salads are seasoned with lemon juice, soy sauce, wine, balsamic vinegar with a spoonful of olive oil. Mayonnaise can be replaced with Greek yogurt or yogurt. Add the spicy loading with a little bitterness. The recipes of the protein diet are as simple as possible, they do not require much time for cooking. Here are some options for protein diet dishes:
- For breakfast - kefir, fermented, Greek yogurt, low -fat cottage cheese, cheese, 2 eggs.
- For lunch - Telin, beef, white chicken, turkey, liver.
- For dinner - fish, seafood.
- From drinks from drinks, coffee, herbal decoction, without adding sugar.
There are two different approaches to the protein diet:
- A fast protein diet. It includes a short period of 3-7 days and three meals a day.
- Fractional. Feeding 5-6 times a day with an interval of 2, 5-3 hours. Its duration is 7-14 days.
Observing the volume of the part and the daily number of calories can adhere to protein nutrition for no more than a month and in exceptional cases, as monoditis is a great stress for the body.
Diet with squirrels for 3 days
Losing up to 5 extra pounds in just 3 days is real. In the case of accelerated, relying on moral and willful qualities, you can achieve the goal. But will this goal justify? How will the body respond to obvious stress? Should I risk health? There is definitely not if there are serious illnesses or a nutritionist believes you are not ready for this option. You can always choose another less effective but gentle diet.
Remember the most important rules:
- fractional nutrition;
- lack of snacks;
- Abundant drink;
- prohibition of physical activity;
- Health control;
- Slowly exit the diet.
The protein diet is great for rapid weight loss as well as for active training.
Squirrel diet for 14 days
If you have chosen a long protein diet, foods rich in protein and trace elements should include 14 days on the menu. Fill it with the multivitamin complex, do not forget about physical activity. This scheme is considered long, so after a few more days it will be required to get out of it. Try to stick to the right meal as long as possible, refrain from going to restaurants for fast food with your favorite fries and hamburgers.
Squirrel diet for 4 weeks
We need good causes for a protein diet for a month. The high percentage of protein in the diet can lead to 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 occur. Most enzymes responsible for chemical reactions in the body are ordinary protein molecules.
During pregnancy and lactation
In general, a protein supply system is a useful system for weight control during pregnancy and lactation. But it must be observed with caution. On the one hand, it is quite nutritious so you do not gain extra pounds and not damage the fetus. Be sure to monitor 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 contained in bran, rough flour, wild rice should be increased. Also, there should be more vegetables, fruits, dairy foods. If weight gain goes more slowly than the standard, you will need to refuse such a diet, as well as if there is a risk of disease of the gastrointestinal tract, cardiovascular system and others. Consultation with an observant physician is required. Protein dietary products include eggs, meat, fish, poultry and milk, it is considered the most balanced. What is a dangerous diet for women as a whole is a violation of the hormonal balance to the difficulties of the child's concept. Excess protein will affect a figure that will become like a man can weaken immunity, develop vitamin deficiency and depression.
Pluses and disadvantages of the protein diet
The vitamin diet in combination with physical activity is broken down and helps to increase muscle mass. It is suitable for bodybuilders, barbells. More rarely, women, the elderly can use it. At the end of the topic, we again compare the pros and cons of the protein diet:
Pluses
- Fast weight loss.
- Preserving muscle mass.
- There is no unbearable feeling of hunger.
- Founding the relief of the body.
- Long maintaining the result.
- Variety in nutrition.
- Many options for the length of time as you can sit on a protein diet.
Disadvantage
- Worsening mood, attention, concentration.
- Restrictions on many diseases.
- The development of vitamin deficiency.
- Contraindications for adolescents, adults, pregnant women.
- It can be used for no more than six months.
- Dreaminess, fatigue.
- Constant control of specialized diet.
If there is no more doubt and questions, you can start in the morning without putting it in a long box. Remember that weight loss of squirrels is a very lover of men and women in the fashion model, take the first step towards harmony, beauty and health.