A diet rich in proteins is a mode of power, based on the reduction of carbohydrates and fats and increasing the amount of protein in the diet. The fat loss is achieved by reducing the caloric intake and in the background of the shortage of energy the body is forced to start the process of lipolysis, that is to say, using the reserves of fat. The advantage of the diet is that the body to lose weight primarily at the expense of the fat and maintains muscle mass.
A diet rich in protein – the right choice for those who want to burn fat and not muscle and lose weight without feeling of hunger permanent.
Can you lose weight protein to the diet and how much
A diet rich in protein is one of the few that allows you to lose weight without painful feelings of hunger, maintain a good appearance. The body no longer receives the quick energy of carbohydrates and fats, so that it is necessary to use the glycogen stores of the muscles and then body fat. Which is why, at the time of the diet can attend to the weakness in the muscles actively consumes glycogen, jockey of the muscle mass.
The diet does not make you ğsemántica a result that the first changes replacement after 2-3 days. During the week, in the kind of power it takes from 4 to 8 kg (depends on the weight and of the diet). The skin becomes flabby, the body Romanian and becomes firm we will.
The diet is based on the animal and partly vegetable protein. Most of protein is animal products, the champion is lean meat.
Also a large amount of protein contained in the eggs (preferably consumed without the yolk), lean fish, lean dairy products. If you want, you can use the sports nutrition (protein, protein), but this is optional.
Without carbohydrates the body cannot exist, therefore, can be activated in the menu of citrus – accelerate fat loss and help to digest heavy protein foods. You can add to dishes – for example, bake the fish with lemon or slice the orange in the curd.
With this diet menu should necessarily be a large amount of fiber to improve digestion.
How it works a diet rich in proteins basic principles of the
As well as stops the entry of sugars into the body, begin to use the fat deposits. Of course, in the diet is present a certain amount of carbohydrates and fats, however, they do not bother weight loss products, since they are invested in the functioning of the brain, muscles, and internal organs.
The main feature of the diet in the fact that the protein, in principle, it is not saved in the body fat, and is fragmented and is spent on needs of the agency. In the protein coat of the diet, you don't have to cut calories, because the effect is not based on the reduction of the nutritional values of the diet.
A diet rich in proteins well accelerates the metabolism, which allows you to consume more calories without the risk of feeling better. To enhance the effect, it is necessary to drink more liquids, exercising and consuming vitamin supplements.
This type of feeding is it is difficult to understand for those who like sweet, because it excludes not only the sugar but also the sources of carbohydrates. That is why I support the diet, it will be difficult for people with mental activity.
The result of the diet is achieved in several stages:
- The expense of glycogen, and the excess of liquid. Drains quickly of weight, however, fat still does not begin to burn. In the early days of the weakness, and dizziness;
- The power of the protein of the food and inventory. The body reconstructs its type of food, consuming the fat reserves and using enters the body of the protein;
- The decrease in blood insulin, as a result, the decrease of appetite and fat loss.
The lungs of carbohydrates, especially sugar, cause a jump in insulin, which blocks fat burning and increase appetite. Therefore, on the day of the protein to the diet allows you to eat 50-70 g of carbohydrates, preferably slow.
The variety of proteins in the diets
The essence of all kinds of proteins in the diets of the same – the consumption of foods with high content of proteins and the restriction of carbohydrates with high fat content. It starts the process of ketosis – acidification of the body, and the burning of the fat layer. The differences of these diets on austerity and the diet. The most popular are:
- Dukan. Is based on food with a high content of protein and a small amount of complex carbohydrates. The diet consists of broth of meat, eggs, fish. The process is divided into several phases: attack, cruise, fixation and stabilization;
- Maggie. To lose weight you have to eat eggs, adding sometimes vegetables or non sugary fruits. The diet lasts from a week to a month, to repeat once a year;
- Kremliovskaya. The diet has a limit on the number of products, but does not restrict carbohydrates. High protein feed is driven for a period of up to two weeks.
Dukan
This method of thinning involves the consumption of low in calories and rich products in virtually any amount. In protein foods are not put limits on what that to the diet is transferred much easier.
Slimming is divided into 4 stages:
- The attack is the most complex and effective for the phase. It starts the rapid burning of fat and the restructuring of the exchange of the substances. During the week you can lose up to 7 kilos of weight, continue this phase it is necessary to what is necessary, but not more than 10 days. In the attack you can consume calories, protein products, food preparation needs without oil. The portions are not limited to, as a large amount of the food protein to eat anyway is not going to work.
- Cruise is be careful of phase, which lasts much longer attack time. You can comply with this phase of weeks to several months, until the desired result. Protein days in this phase in that they alternate with vegetables, 1/1, 2/2, 3/3, etc
- The fixation of the output of the diet. In this stage occurs a gradual return to normality in the diet. Not worth immediately and support in the sweet, as the change of the substances not yet rebuilt for the processing of large amounts of carbohydrates. The time of fixation is computed as follows: for each kilo of reinitialization prolongs the phase of 10 days. For example, after the loss of 15 kg is necessary to continue with the stage of 150 days;
- Stabilization – the usual mode of feeding them with small modifications. It is necessary to introduce new habits: drink 1.5 l of water a day, more than walking, walking by the possibilities of practising sport regularly and do the download of the days.
Malysheva
A protein-rich diet Malysheva is another of the varieties of protein to the diet. Combines the principles of emissions by feeding high-protein diet. after the diet the weight does not come back (if they comply with the standards, and the diet of the diet nutritious enough and well-saturated.
The author of the diet gives your general instructions before you start the diet, that help to tune in on the report:
- An attitude to the Russian language – it is necessary to devote time to her favorite activity, and to prepare for the good death of the diet;
- The diet should be soft output, abruptly passing on your power, not you can;
- Limited calories from diet – no more than 1200-1400 kcal a day, depending on the growth;
- Fractionated power source: 3 food intake, with 2-3 snacks;
- You can't die of hunger, otherwise the fat loss slow.
For those that participate in sports activities or moves a lot during the day, the standard of calories increases up to 1500-1700. The best thing is to alternate cardio-charge with the security forces.
The food protein in the diet Malysheva present as fillers in the day. Before breakfast, you should drink a glass of purified water. Half an hour after eating a hard-boiled egg, cucumber and any greens (can be cut products and make a salad).
During the rest of the day is recommended to cook the chicken without the skin, not more than 0.6 kg To remove the excess fat from the meat, you must cook the meat until soft, drain, wash the chicken and pour the new water.
If desired, the chicken can be replaced with another protein to the meal, for example, with cottage cheese. Do not exceed the daily norm of calories in 1500 kcal.
Sports strawberry diet
The drying of the body is the gradual decrease in intake on account of the cuts of carbohydrates and fats. Usually a system used by athletes who want to maintain the muscle mass and eliminate excess fat.
In the drying it is not possible not only in the sweets, flour and alcohol in the latter stages of the forbidden, even sweet fruits and honey. Also you can not eat a lot of fat, therefore the products should be lean.
Important! The harder the drying, the more water you should drink. If to neglect, not to avoid problems with digestion, metabolism and health. There are also take vitamin supplements, as the diet is limited, and the water removes the vitamins and microelements.
Rules of drying are:
- A gentle session in the diet. A sudden movement in the process of drying and stress to the body and the subsequent failure;
- The power of 6 times a day. In the dinner of preference to eat something light before you go to sleep, it is not. To eat is the ideal sports nutrition (protein, protein);
- Plentiful drink. The amount of water is calculated as: 30 ml / kg of body weight. On hot days, or training days you should drink even more.
The 10% of the diet are oils and fats, carbohydrates (mainly complex), the rest falls in the protein. Increase the amount of protein you need little by little.
At breakfast you can eat cereal (except the mana), fruit acids, nuts (not more than a handful a day) and vegetables. You can also consume bran and herbs to help the body to digest the protein. Of berries and sweet fruits (bananas, peaches, and grapes) reject.
Must prevail in training with weights, but not superfluous and cardio-load. In such a way and diet can only obey the people who, for some time engaged in sports activities and have the muscle mass.
Contraindications
If the diet does not comply with these recommendations, stick too hard to the diet and not outside of it, you only lose the body. Although a diet rich in protein and good fat burning, it puts pressure on the liver and kidneys, as well as the digestive system.
Protein is digested more complicated and more time than carbohydrates and even fat. If you consume small amount of fiber (will be found in the vegetables, and bran) and drink a little water, food waste in the intestines begin to break down and secrete toxins. This can cause problems with the digestive tract and the bad smell of the mouth.
Fast and hard protein diets weight is going rapidly, so that the skin can SAG. For this not to happen, it is necessary to do exercise, better to strengthening exercises. Also help body wraps, massages, scrubs and contrast showers.
Some people may appear bags under the eyes or swelling. Diet affects the kidneys and the liver, so that in case of problems with these organs of the diet is contraindicated.
Also sit on the protein coat of the diet are not those who frequent constipation. People with gastritis and enterocolitis, pains in the stomach diet is also contraindicated.
A high intake of protein reduces calcium stores in the body, which causes the deterioration of the hair, bones and teeth. Hair loss and rickets this type of feeding is contraindicated.
A hard and prolonged diet can lead to infertility, hormonal, errors and violations of the functions of the ovaries. That is why this method of thinning more dangerous for women than for men.
The duration of the
Sitting on a diet can not last more than 2 weeks. The most common options download a day in the protein, 3 days, 1 week or 2 weeks. More than two weeks continues the protein of the Dukan diet.
Advantages and disadvantages of the diet
The advantages of a power considerable:
- The first results can be observed already from the second day;
- Protein foods very abundant and of a long time to digest, therefore, die of hunger in a diet does not have that;
- A varied and healthy diet of vegetables, grains, and proteins (in addition to hard diets);
- The absence of headache, syncope, and sleep disorders, because of the famine;
- Fiber revitalizes the intestine and take out an excess of waste products (in this case, the diet of the fiber recommended the consumption of vegetables or bran);
- There are No calories to count and weigh portions, as eating too much protein anyway is not going to work;
- You can use the diet for the whole of the muscle mass and / or drying.
However, in addition to the advantages of the diet of this type of food and its drawbacks:
- An imbalance in the diet, lack of vitamins and minerals derived from fruits. When the diet have affected the reserves of calcium, it is involved in the assimilation of the protein. To prevent deficiency diseases, it is necessary to take a multivitamin;
- Fatigue fast due to the lack of carbohydrates of the products of the main source of energy. People whose work requires concentration, and of the best give up to the diet;
- A lot of stress on the liver, and the kidneys, excess protein in the production can be recorded in the form of stones;
- The increase of cholesterol levels to the use of the large amount of fatty foods of animal origin.
A diet rich in proteins is quite dangerous for women, as well as high protein diet can cause hair loss, violation of cycle and in the worst cases, infertility.
How much protein you need to eat per day
The amount of protein is calculated according to the weight of 3-5 g / kg of body weight. The amount of protein that you need to improve little by little, to not enter the body in a state of stress.
If you do not want to calculate the grams and calories, follow already composed of diet menu or listen to your body. Eating protein above the standard can hardly be.
The list of foods allowed on the diet
When the diet is you can consume these protein foods:
- Lean meat (chicken without skin, beef, rabbit meat and beef);
- Low-fat offal;
- Lean fish and seafood;
- Eggs in any form, cooked without oil;
- Milk and fermented low-fat products;
- Buckwheat, oatmeal, beans, peas, and bran;
- Nuts in small amounts;
- Non-starchy vegetables (cabbage, tomatoes, and cucumbers);
- Any vegetables;
- The sports nutrition.
Also, do not forget to drink fluids – not less than 1.5 liters of water a day.
Protein drinks to lose weight fast
More often protein cocktails prepared with sports nutrition, which is mixed with any liquid.
Base recipe for home recipes package of low-fat cottage cheese with 1-2 cups of milk, and they can add bananas, honey, oatmeal, cottage cheese, vanilla sugar, cinnamon, egg white, nuts, raisins, dried apricots, linseed oil, etc., But for the reduction of weight is necessary to follow the calories of food in general, and the calories of a cocktail in particular.
A simple recipe of cocktail of proteins:
- Mix in blender 350 ml of skim milk powder 1 package of cottage cheese.
- A cocktail of cheese and yogurt to drink. Ingredients must be mixed in the blender and add saharozamenitel or nuts.
- The stack of the curd and the milk add 1 tablespoon of flax seeds, strawberries to taste.
The recipe of cocktail of proteins for energy recovery:
- The stack of curd and a glass of milk, add 2 teaspoons of instant black coffee.
In the same way for the base, you can take not only the cottage cheese and milk channels in intestinal, also, can be in powder, protein of sportmagazin,
Prohibited products
In the protein coat of the diet are prohibited these products:
- Meat and fish;
- The semolina, pasta and bakery products;
- Sweet (ice cream, cakes, chocolate, jam);
- Sweet fruit and berries (bananas, peaches, and grapes);
- Potatoes, beets, boiled carrots, and corn;
- Sugar and fructose;
- Juices;
- Sweet lemonade and the alcohol;
- The mayonnaise, ketchup and other sauces.
Not worth at all to waive the fats and carbohydrates, in the morning you can eat the fruit in the appetizer. Also in the day, you can eat one of prohibitions, product selection, after your after the sport.
The rules of cooking
Protein foods to the diet should be done in such a way that the process had not become even more in calories. The dishes may not be to fry and cook in oil and sauces.
If you want to fry the dish, it can be done in a non-stick pan. The best cooking methods of dishes – bake, the decoction of the and extinction, as well as cooking on the grill. The food prepared in this way, they not worse than that of a roast.
The meat or fish you can cook separately or with vegetables. You can also prepare vegetable salads – raw vegetables much more useful. In the kitchen are added the spices, soy sauce and a little salt.
A quick choice of diet protein the products in 3 days
For three days before an event important to restore the couple unnecessary kilo, you can use the express of the diet. The diet is as follows:
- Breakfast – 1 egg with cucumber, or vegetation;
- Snack – natural yogurt;
- Lunch: 200 g of cottage cheese, 5%;
- Appetizer – a small dish of salad, loaded and half a tablespoon of oil;
- The dinner of 150 to 200 g of cottage cheese.
On the second day offered a menu like this:
- Breakfast – 250 g of flour of oats with a handful of nuts;
- Snack – apple;
- Lunch – bean soup with meat of chicken or veal;
- Snack – 30 g of nuts;
- Dinner – 150 g of broth, cottage cheese.
The diet of 3 days submitted:
- Breakfast – 200 g of cottage cheese with half of a banana;
- Snack – 1 boiled egg;
- Lunch – 100 g of meat of chicken and 1 cucumber;
- Snack – orange;
- Dinner a cup of yogurt, and 140 g of cottage cheese.
Take in this diet can be from 2 to 5 kg (dependent on what you weight now). At the end of the diet it is necessary gradually to increase the caloric value of the daily diet and introduce new products. After a couple of days you can consume honey or sweet fruit. To lose weight faster and facilitate the obtaining of results, it is convenient to do exercise.
In the diet can make the morning exercises or a short time of walking. Exhausting training very much will drain the body, so that it is better to postpone. With this diet you should drink and take a multivitamin.
Sample menu of dishes for each day of the week
The menu of a week of a balanced way to for and drafted for losing weight is not died of hunger and did not feel a strong weakness. The diet is very diverse, it consists of simple dishes, you can prepare any. Follow the routine costs no more than two weeks, then she should give a break to the body.
The schema of two weeks
On a diet of 2 weeks you can eat fruit, sunflower oil and whole-grain crackers. If you want, some chopping, you can substitute sports of energy.
A diet that is pretty strict, and if along with the fulfillment you are going to exercising, the result will be glad to know. In a couple of weeks it goes from 10 to 15 kg, which means that it will have an impact on the figure. Active training is better to postpone, leave the load at home or outdoors. Exercises the best way to do it before breakfast or after a couple of hours after dinner.
| The day of the week | Menu 1 week | Menu 2 weeks |
| Monday | Breakfast: a cup of tea and a hard boiled egg;
Lunch: 200 g of chicken meat with broccoli; Dinner: yogurt and boiled egg. |
Breakfast: oatmeal with two nuts;
Lunch: mushroom soup, cauliflower; Dinner:200 g of cottage cheese. |
| Tuesday | Breakfast: tea with bread;
Lunch: 2 eggs 250 g of asparagus; Dinner: 200 g of cheese and a glass of milk is sour. |
Breakfast: coffee or tea, with a handful of nuts;
Lunch:2 eggs with braised cabbage; Dinner: cooked fish.
|
| Wednesday | Breakfast: vegetable salad and tea;
Lunch: mushroom soup with grilled salad; Dinner: 200 g of beef with cauliflower. |
Breakfast: coffee or tea with bread;
Food: stew of zucchini, apple. Dinner: beef and carrot salad, cabbage, eggs. |
| Thursday | Breakfast: an apple or an orange
Lunch: salad of lettuce, hard-boiled egg and a piece of cheese; Dinner: salad and cottage cheese. |
Breakfast: salad from vegetables;
Lunch: baked fish with lemon; Dinner:2 hard-boiled eggs and tomato juice. |
| Friday | Breakfast: 150 g of cottage cheese, and yogurt;
Lunch: a diet of soup made with beef; Dinner: 200 g of buckwheat. |
Breakfast: coffee with special dietary bread;
Lunch: fish stew with cauliflower; Dinner: serving of cottage cheese and kefir. |
| Saturday | Breakfast: tea with bread;
Lunch: cooked chicken to the plate with a salad of carrot and cabbage; Dinner: 200 g of cottage cheese with fairly quickly. |
Breakfast: tea, and 200 g of buckwheat cooked;
Lunch: soup of beans and 150 g of beef Dinner: vegetable salad and 2 of the protein. |
| Sunday | Breakfast: oatmeal and apple;
Lunch: 200 gr grilled chicken with salad; Dinner: 200 g of cottage cheese with tea. |
Breakfast: 200 g of flour of oats;
Food: cooked chicken, 5 tablespoons of beans; Dinner:2 boiled eggs, a glass of tomato juice. |
Advisable to drink plenty of water to disrupt the appetite. It is also helpful to use herbs and green teas.
How to get out of the diet
To keep the figure and not to mark too, it is necessary to follow certain rules:
- Participate in physical activities or walking much;
- At least 2 weeks to exclude flour and sweet;
- Do not eat in excess;
- Drinking more than two liters of water.
Following these simple rules, which are easy to keep the shape after the diet.
Particularly hard diet protein to lose weight fast
Hard high-protein diet is often used by athletes, especially men, that you should "dry" your muscles and get rid of the excess fat. Before you sit on such a diet, the athletes are increasing muscle mass, along with her, she adds, and fat).
Later slimming in special diet, it does not affect the muscles – protein. Hard the diet is quite dangerous to the health of women, so that the commonly used men.
Fast of the proteins of the diet stress for the organism. For the normal functioning of the body needs carbohydrates, and when it is excluded almost completely, the body is shaking.
Also on the protein coat of the diet is to possible dehydration, and stomach problems (constipation and pain). To avoid this, it is necessary to eat fresh vegetables and drink lots of water. There will be more and the consumption of the fiber in the vegetables or bran.
Why can't I lose weight no protein to your diet
Some people complain that the weight gain of the protein to the diet. It might seem that this is possible. Because the protein is not recorded in the fat? There are several reasons why the scales show more:
- Constipation. If you do not consume fiber, or a bit of drink can cause constipation. The chronic constipation worth to pick up the diet c, a large amount of fiber;
- Slow the metabolism. The fact that recently served what we would call a caloric diet limited or leads to the passive way of life, it is not worth to follow this diet. The body is not ready for the recycling of such amount of protein, so it is best to take a look at other ways to lose weight.
The customers and the results of the diluent
1 comment
I've always wanted to lose weight, however, I never would be, had not thought much about diets. At the age of 17 I decided to change something in himself, and sat in many places of diets – wheat and buckwheat, the kremlin, etc .. every time I gained the weight back, because I did not have the strength of will to continue to eat correctly.
Doing sports is a long time, also, that didn't work, as I immediately threw them. The strengthening exercises with me right away the discard, was the fear of building big muscles. Cardio exercises given is not easy, especially with the big weight. Running and swimming seemed to be very boring, and the most important most important regular classes lasted several days, after which I missed.
But one day I decided to go the other way. It began to do at home strengthening exercises (which, by the way, I to liked much much more monotonous cardio), more walking, sometimes even running interval running in the morning. Of the diet gradually has been removed from the level of risk, and then begin to support the high protein content of the products.
Through six months, I am very lost, I have lost 17 kg, of all the really big things. Weight loss is healthy and slow, and I know exactly what the pounds lost more than me is not going to return. Have you changed your eating habits, the mode, and now I can boast of more or less sporting ways.
2 "" review
Recently I am very lost weight (-11 kg), reducing the amount of calories consumed. To improve the quality of the body and make the skin elastic, decided to enroll in a tub. However, with this diet (sweets, flour and fried) was very difficult to do, not enough energy.
To strengthen the muscles, I started gradually to replace harmful products in proteins. With the diet that contains more than 60% of protein, training has become much easier. In addition, when I deleted sweet, the press became the stains of a lighter color and the buttocks of steel nice round shape.