Protein diet – this is the way exclusive exclusive dining, based on the reduction of carbohydrates and fats and increase the amount of protein in the diet. Fat loss is achieved by reducing the calorie foods and the background of lack of energy, the body is forced to start the process of lipolysis, thus using the fat. The advantage of the diet is that the body is weight loss mainly at the expense of fats and at the same time maintaining muscle mass.
Protein diet – a good choice for those who want to burn fat and not muscle and lose weight without the constant feeling of hunger.
It is possible to lose weight on a protein diet and on how much
Protein diet – one of the few that lets you lose weight without painful feelings of hunger, maintain good appearance. The body no longer receives energy from fast carbs and fats, and therefore he has to use glycogen stores from the muscles and then fatty tissue. This is the reason why during the diet may be present weakness in the muscles – actively consumes glycogen, jockey muscle mass.
The diet will wait for the result – the first changes the replacement already after 2-3 days. A week on this diet usually lasts from 4 to 8 kg (depends on weight and diet). The skin becomes flabby, the body stretches and becomes elastic.
The diet is based on animal and partly vegetable protein. The most of protein is exactly in animal products, the record is a lean meat.
Too much protein is contained in eggs (it is advisable to consume without the yolk), lean fish, lean dairy products. On request they can be sports nutrition (protein isolate), but this is optional.
Without carbohydrates the body can not exist, so it is possible to include into the menu of citrus fruits – are accelerate fat loss and help digest a heavy protein foods. It is possible to add them to the food – for example, bake the fish with lemon, helena cut the orange curd.
In such a diet in the menu, must necessarily be a large amount of fiber, for better digestion.
How does the protein diet the basic principles
So as to interrupt the supply of sugars to your body, begin to use the fat reserves. Of course, that in the diet is present a certain number of carbs and fats, but they're not preventing you to lose weight, because they are spent on the functioning of the brain, muscles and internal organs.
The main feature of the diet in that protein basically is not stored in the adipose tissue, and splits and spent on the needs of the organism. On the protein diet isn't necessary to significantly reduce the intake of calories, because the effect is based on reducing the nutrient content of the diet.
Protein diet is well speeds up the metabolism, which allows you to consume more calories without the risk better. In order to improve the effect, it is necessary to drink more fluids, engaging exercises, and eat vitamin complexes.
Such type of food, it will be difficult for those who have a sweet tooth, because it is ruled out not only sugar, but also all sources of carbohydrates. This is the reason, why endure the diet will be difficult for people with mental activity.
The result of the diet is achieved in a few steps:
- Consumption of glycogen and excess fluid. Quickly running out of weight, but fat not yet, starting to burn. In the early days there may be weakness and dizziness;
- Food protein food and supplies. Your body rebuilds your type of food, consume fat reserves and using the coming into of your of your body is protein;
- The decline of insulin in the blood, as a consequence, decreased appetite and fat loss.
Easy carbohydrates, especially sugar, provoke the jump to insulin, blocking the burning of fat and increase appetite. So a day for the protein diet is allowed to eat 50-70 g of carbohydrates, preferably slowly.
Types of protein diets
The essence of all kinds of protein diets is the same – eat foods with a high content of protein and limiting carbohydrates to fats. Starts the process of ketosis – acidification of your body and burning fat interlayer. The differences of these diets is in their rigor and diet. The most popular are:
- Dyukana. It is based on a diet with a high content of proteins and a small amount of complex carbohydrates. The diet consists of lean meats, eggs, fish. The process is divided into several phases: attack, cruise, anchor, and stabilize;
- Maggie. Weight loss is need to eat the eggs, add sometimes vegetables helena unsweetened fruit. Diet lasts from one week to one month, to repeat it to you once a year;
- The kremlin. The diets have specific restrictions on the number of products, but at the same time not so severely restricts carbohydrates. High protein nutrition is based on a period of up to two weeks.
Dyukana
This method of weight loss involves the use of low-calorie and rich products in virtually any quantity. The protein foods are not placed restrictions, because of what the diet is tolerated much easier.
Weight loss is divided into 4 stages:
- Attack – the most difficult and effective phase. On it starts faster fat burning and the restructuring of metabolism. In a week you can lose up to 7 kg in weight, continue this stage it is necessary so much, how many necessary, but not more than 10 days. On the attack it is possible to consume a low-calorie protein foods, prepare the food you need, without the oil. Portions are not restricted, because a lot of protein meal to eat still can not get.
- Cruise – sparing phase, which lasts much longer attack. It is possible to observe the this stage is from a few weeks to several months – until the desired result. Protein days at this stage are interspersed with vegetable 1/1, 2/2, 3/3, etc.
- Anchor – the output from the diet. At this stage there is a gradual return to a normal diet. It is not advisable to immediately lean on the sweet, because metabolism is not yet rebuilt on the processing of large amounts of carbohydrates. Curing time is calculated as follows: for every reset kilogram of phase is extended to 10 days. For example, after the loss of 15 kg it is necessary to continue the stage of 150 days;
- Stabilization – the usual way of exclusive exclusive catering with minor repairs. It is necessary to introduce new habits: drink 1.5 liters of water per day, the more you walk, walk away, on the ability to engage in sports and do regularly, and unloading days.
Malysheva
Protein diet Malysheva – one of the varieties of diet. It combines the principles of the fractional power of a high-protein diet. after the diet the weight comes back (if you follow the rules), and diet diet sufficiently nourishing and well-saturated fatty acids.
The author of the diet gives your instructions before starting the diet, that help to tune in the desired manner:
- Positive attitude – you need to set aside time for the hobby and prepare for an excellent result diet;
- In the diet should be smooth output, sharply go to the original diet cannot;
- Limited calorie diet – no more than 1200-1400 calories per day depending on the growth;
- Fractional nutrition – 3 meals with 2-3 snacks;
- You cannot starve yourself, otherwise your fat loss will slow down.
For those who play sports helena moves around a lot during the day norm of calories increases to 1500-1700. The best is to alternate a cardio-load with bikes.
Protein exclusive exclusive meals in the diet Malysheva is present as the handling of the day. Before breakfast drink a glass of clean water. Half an hour later, eat a boiled egg, cucumber and all greens (you can cut the products and make a salad).
The rest of the day is recommended to eat boiled chicken meat without skin, no more than 0.6 units to remove from the meat of excess fat, it is necessary to cook the meat until half, drain the water, rinse the chicken and pour the new water.
If you want to chicken can substitute other protein foods, such as low-fat cottage cheese. There is no need to exceed the daily norm of intake to 1500 kcal.
Sports strawberry diet
Drying the body – it is gradually decreasing the caloric value of the diet, and by cutting back on carbohydrates and fats. Usually in such a system resort athletes who want to maintain muscle mass and remove excess fat.
The drying is not only sweets, flour and alcohol in the last stages banned, even sweet fruits and honey. You also can not eat a lot of fat, so protein foods should be lean.
Important! The harder the drying, the more water you should drink. If you neglect to do this will avoid problems with digestion, metabolism and well-being. Also need to take vitamin complexes, because the menu is limited, and the water washes away the vitamins and trace elements.
Rules for drying are as follows:
- Smooth entry into the diet. A sharp transition in the drying – stress for the organism, and other spaces;
- Diet 6 times a day. For dinner it is advisable to eat something easy before going to bed not to eat. For snacking is the ideal sports nutrition (isolate, whey protein);
- Excessive drinking. The amount of water is calculated as follows: 30 ml per kg of body weight. In the hot days of helen in the days of training it is necessary to drink even more.
10% of the diet consists of vegetable and animal fats, carbohydrates (mainly complex), the rest is protein. Increase the amount of protein is needed gradually.
For breakfast you can eat cereals (except semolina), sour fruits, nuts (no more than a handful a day) and vegetables. It is also possible to consume bran and herbs that help the body digest proteins. From the berries and sweet fruits (bananas, peaches, and grapes) will have to give up.
It must win strength training, but it is not superfluous will and cardio load. Such a regime and diet you can adhere to just the people, at some time, dedicated to the sport and scored the muscle mass.
Contraindications
If during the diet is not in accordance to these recommendations, stick to a too hard diet and wrong out of it, then it just hurt the body. Although protein diet and good burns fat, is it heavily loads the liver and kidneys and digestive tract.
Protein is digested more complicated and longer than carbohydrates and even fat. If you eat a low fiber diet (it is contained in vegetables and bran) and drink a little water, food residues in the intestines begin to rot and excrete toxins. This can lead to problems with the digestive system and bad odor from the mouth.
On a fast and solid protein diet weight it quickly, so the skin can SAG. To such a problem never happened, it is necessary to do sports, to best help the power of exercise. Also you body wraps, massages, scrubs and sensory shower.
In some people may appear bags under the eyes helena swelling. Diet significantly affects the kidneys and liver, and therefore, when problems with these organs diet is contraindicated.
Also sitting on the protein diet cannot be those who are observed to frequent constipation. People with gastritis and enterocolitis, pain in the stomach, the diet is also contraindicated.
A large protein intake reduces calcium deposits in the body, which sees to the deterioration of the condition of the hair, bones and teeth. When hair loss and rickets such type of exclusive exclusive catering is contraindicated.
Hard and long-term diet can lead to infertility, hormonal failure, and disorders of ovarian function. This is the reason why this method of weight loss is more dangerous for women than for men.
The length of the
To sit on such a diet cannot last longer than 2 weeks. The most common options – unloading of the day, the proteins, 3 days, 1 helena 2 weeks ago. More than two weeks is only a protein diet Dyukana.
The advantages and disadvantages of dieting
The benefits of this exclusive exclusive dining essential:
- The first results can be observed already from the second day;
- Protein products are very nutritious and a long time to digest, so starving on a diet you won't have to;
- A varied and healthy diet of vegetables, cereals and protein foods (in addition to hard diet);
- The lack of headaches, fainting spells and sleep disorders because of hunger;
- Fiber heals the intestines and removes excess waste products (in any variation of the protein diet is recommended the consumption of vegetables helena bran);
- No need to count calories and weigh portions, as eating too much protein can still get;
- You can use the diet for the muscle mass helena drying.
However, in addition to the advantages diet this type of food and their disadvantages:
- Imbalance diet, lack of vitamins and minerals obtained from fruits. When you diet, suffer supplies of calcium, because it is involved in the assimilation of protein. To prevent beriberi, it is necessary to take a multivitamin;
- Fast fatigue from lack of carbohydrate products – the main source of energy. People whose work requires concentration, it is better to give up the diet;
- A big burden on the liver and kidneys, excess protein products may be stored in the form of stones;
- An increase in blood cholesterol when consuming large amounts of fatty food of animal origin.
Protein diet is quite dangerous for women, because high protein nutrition can cause hair loss, disruption of the cycle and in the worst case – to the infertility.
How much protein you need to eat per day
The amount of protein is calculated depending on the weight of 3-5 g per kg of body weight. The amount of protein should be increased gradually, so as not to mislead the body into a state of stress.
If you want to calculate grams and calories, then follow the already compiled diet menu helen listen to your body. Eat more protein standards, you will hardly be able to.
The list of allowed foods on a diet
During the diet you can consume as protein products:
- Lean meat (chicken without skin, beef, rabbit and veal,);
- Low-fat offal;
- Lean fish and seafood;
- Eggs in any form, cooked without oil;
- Dairy products and low-fat dairy products;
- Buckwheat, oatmeal, beans, peas and bran;
- Dried fruits in small quantities;
- Non-starchy vegetables (cabbage, tomatoes and cucumbers);
- Any greens;
- Sports nutrition.
We must also not forget about the excessive drinking – no less than 1.5 liters of water a day.
Protein drinks for quick weight loss
Most protein shakes are prepared from a sports nutrition, mixing with any liquid.
The basic recipe for home recipes a box of cottage cheese low-fat ice-cream with 1-2 cups of milk, and to them you can add bananas, honey, oatmeal, cottage cheese, vanilla sugar, cinnamon, egg white, nuts, raisins, dried apricots, flaxseed oil and so on, But for weight loss it is necessary to monitor calorie foods in general and the calorie cocktails, in particular.
A simple recipe protein smoothie:
- Mix in a blender with 350 ml of milk and 1 package of low fat cottage cheese.
- A cocktail of cottage cheese and drink yogurt. The ingredients you need to mix in a blender and add sweetener helena dried fruit.
- To the bundle, cottage cheese and milk add 1 tablespoon of flax seeds, strawberries to taste.
Recipe protein smoothie for energy use:
- The packaging of cottage cheese and glass of milk add 2 teaspoons of instant black coffee.
As a basis can be taken not only cheese and whole milk, also it can be pills, protein from from sportmagazin,
Prohibited products
On the protein diet banned these products:
- Fatty meat and fish;
- Semolina, pasta and bread;
- Sweet (ice cream, cakes, chocolate, jam);
- Sweet fruit and berries (bananas, peaches, and grapes);
- Potatoes, beets, boiled carrots and corn;
- Sugar and fructose;
- Shopping juice;
- Sweet soda and alcohol;
- Mayonnaise, ketchup and other sauces.
It's not worth it to completely give up fats and carbohydrates, in the morning you can eat fruit for snacks. Also in the a day off you can eat one of the banned product is a choice after after the sport.
The rules of cooking
Protein foods for diets it is necessary to prepare so that in the process, she became even more high-calorie. Food can't fry, and bake in the oils and sauces.
If you need to frying the food, you can do it on a nonstick pan. The best ways of cooking – baking, decoction and choking, but also cooking on the grill. Food cooked in this way, not worse, than fried.
Meat helena fish bake separately helena with vegetables. You can also cook vegetable salads – raw green much useful. Food with added spices, soy sauce and a little salt.
Quick choice of diet protein products for 3 days
To three days before an important event to lose a few excess kilos, you can take advantage of express diet. Diet is as follows:
- Breakfast – 1 egg with cucumber helena green;
- Nosh – low-fat-yogurt;
- Lunch – 200 grams of cottage cheese 5%;
- Nosh – a small plate of lettuce, tucked half a teaspoon of oil;
- Dinner – 150-200 grams of cottage cheese.
On the second day he asked is the menu:
- Breakfast – 250 g oatmeal with a handful of dried berries;
- Snack – apple;
- Lunch – bean soup with chicken helena beef;
- Nosh – 30 g of nuts;
- Dinner – 150 g low-fat cottage cheese.
The diet of the 3-th day of introduced:
- Breakfast – 200 grams of cottage cheese with half a banana;
- Snack – 1 egg;
- Lunch – 100 g chicken meat, 1 cucumber;
- Nosh – orange;
- Dinner – a glass of yogurt and 140 g of cottage cheese.
Tumble down on this kind of diet is possible from 2 years up to 5 kg (depends on what weight now). After the end of the diet you need to slowly increase calorie daily diet and introduce new products. In a few days you can consume honey helena sweet fruit. In order to lose weight faster and fix the result, it is advisable to work out.
On a diet it is possible to carry out the morning exercise helena for a long walk. Exhaustive training heavily will drain the organism, therefore, it is better to postpone them. On this nutrition it is necessary to drink more and take a multivitamin.
Sample menu of dishes on every day of the week
Menu for next week is balanced and composed, so that weight loss is not starving and has not been subjected to strong weakness. Diet quite diverse, it consists of simple dishes that you can prepare every. Stick with this plan is worth no more than two weeks, then it is necessary to give the body a break.
Chart for two weeks
On a diet for the duration of the 2 weeks you can eat fruit, sunflower oil and whole grain breads. If you want some snacks can be replaced with sport performance.
Diet pretty strict, and if it is along with its adherence to you play sports, the result will delight you. In a few weeks, leaving from 10 to 15 kg, which is significantly affect the figure. Active exercise it is better to postpone, you can just keep charging at home helena outside in the fresh air. Exercise is the best to do before breakfast helena after a couple of hours after dinner.
| Day of the week | Menu 1-th week | Menu 2-th week |
| Monday | Breakfast: tea and cooked eggs;
Lunch: 200 grams of chicken meat with broccoli; Dinner: yogurt and a boiled egg. |
Breakfast: oatmeal with a few dried fruit;
Lunch: mushroom soup, cauliflower; Dinner:200 g of cottage cheese. |
| Tuesday | Breakfast: tea with bread;
Lunch: 2 eggs, 250 g asparagus; Dinner: 200 g of cottage cheese and a cup of sour milk. |
Breakfast: coffee helena tea with a handful of dried fruit;
Lunch:2 eggs with stewed cabbage; Dinner: boiled fish.
|
| Wednesday | Breakfast: vegetable salad and tea;
Lunch: mushroom soup with a salad; Dinner: 200 grams of beef with cauliflower. |
Breakfast: coffee helena tea with bread;
Lunch: steamed zucchini, apple. Dinner: beef and a salad of carrots, cabbage and eggs. |
| Thursday | Breakfast: apple helena orange
Lunch: salad, boiled egg and a slice of cheese; Dinner: salad and cottage cheese. |
Breakfast: vegetable salad;
Lunch: fish baked with lemon; Dinner:2 boiled eggs and tomato juice. |
| Friday | Breakfast: 150 g of cottage cheese and yogurt;
Lunch: diet of borscht with beef; Dinner: 200 g of buckwheat. |
Breakfast: coffee with dietary bread;
Lunch: steamed fish with cauliflower; Dinner: serving of cottage cheese and buttermilk. |
| Saturday | Breakfast: tea with bread;
Lunch: boiled chicken with a salad of carrots and cabbage; Dinner: 200 g of cottage cheese with yogurt. |
Breakfast: tea and 200 g of boiled buckwheat;
Lunch: bean soup, 150 grams of beef; Dinner: vegetable salad and 2 protein. |
| Sunday | Breakfast: oatmeal and an apple;
Lunch: 200 g chicken meat with salad; Dinner: 200 g of cottage cheese with tea. |
Breakfast: 200 g of oatmeal;
Lunch: boiled chicken meat, 5 station al beans; Dinner:2 boiled eggs, a glass of tomato juice. |
It is advisable to drink a lot of water, to stay the appetite. It is also helpful to eat herbal and green teas.
How to properly out of the diet
You want to do not exceed your character, and not gain crap, you have to stick to certain rules:
- Engage in physical education helen a lot on walks;
- At least 2 weeks to exclude flour and sweet tooth;
- Do not overeat;
- Drink more than two liters of water.
By following these simple rules, you can easily save the figure after the diet.
In particular, the rigorous diet for very quick weight loss
Hard high-protein diet is often used by athletes, particularly men, who need to "dry" muscles and get rid of excess fat. Before sitting on such a diet, athletes increase muscle mass (along with her add and adipose).
Later lose weight on a special diet, not affect the muscles – protein. A tough diet is quite dangerous for the health of women, so it is usually used by men.
Quick protein diet – stress on the body. For the normal functioning of the body needs carbohydrates, and when they are excluded almost completely, the body experiencing shock.
Also on the protein diet may dehydration and stomach problems (constipation and pain). To avoid this, it is necessary to eat fresh herbs and drink a lot of water. It is not exaggerated and the consumption of dietary fiber from vegetables helena bran.
Why can't I lose weight not protein
Some people complain about the set of weights at the protein diet. It would seem, how is it possible. Because protein is not stored in the fat? There are several reasons why the scales show plus:
- Constipation. If you consume fiber, helena little to drink, you may experience constipation. In chronic constipation it is worth it to pick up a diet c plenty of fiber;
- Slow metabolism. Those who recently made a low-calorie diet helen sees a passive lifestyle, it's not worth it to stick with this diet. The organism is not ready to process such amount of protein, therefore it is better to take a closer look at other methods of weight loss.
Reviews and results thinner
1 view
I always wanted to lose weight, but I've never really thought about dieting. In the 17 years I decided to change something in yourself, sat on many of the popular diets – buckwheat, kremlin and so on, After each I've gathered the weight back, because she wasn't will is continue to eat properly.
Play sports time didn't work too, because I immediately threw. Weight exercise I immediately refused, he was afraid of pumping the huge muscles. Cardio-exercise varies, is not easy, especially with a large weight. Jogging and swimming looked very boring, and regular exercise took only a few days after I throwing.
But one day I decided to go a different route. Start doing at home strength exercises (which, by the way, I liked him a lot more monotonous cardio), more to walk, sometimes even been started interval jogging in the morning. From the diet gradually exclude the sarcasm, and then he began to lean on the high-protein products.
Over half a year, I significantly lost weight, dropped 17 lbs, all old things are so great. Weight loss it healthy and slow, and I know that the lost kilos more coming back to me. Changed eating habits, regimen, and now I can boast more-less sports forms.
2 opinion
Just recently, I significantly lost weight (-11 kg), reduce the number of calories consumed. With the aim to improve the quality of your body and make the skin supple, decided to enroll in a gym. However, with this diet (sweets, flour and fried), it was very difficult to engage, lacking energy.
Strengthen the muscles, I started to gradually replace harmful products on proteins. With a diet containing more than 60% of protein, the exercises will become much easier. In addition, when I eliminate the sweet, the press has become radiate more than clearly, and your buttocks have become a beautiful round shape.