Protein diet is a diet based on the reduction of carbohydrates and fats and increase the amount of proteins in the diet. Fat burning activated is achieved by reducing the calorie intake and the chard of energy the body is forced to start the process of lipolysis, i.e. using fat reserves. The advantage of the diet is that the body to lose weight mainly through fat and preserving lean muscle mass.
Protein diet – a suitable Option for those who burn: fat and not muscles and weight loss without constant Hunger.
I can lose weight on a Protein diet and how much
Protein diet – one of the few that allows you to lose weight without painful feelings of Hunger, maintain good appearance. The body to get fat and more energy from fast carbohydrates and fat, so he has to use glycogen stores from the muscles and then the body. Therefore, during the diet weakness in the muscles can be active glycogen consumed, boost muscle mass.
The diet will not have to wait long for the result – the first changes in the exchange already after 2-3 days away. For a week on this diet, as a rule, goes from 4 to 8 kg (depending on weight and diet). The skin starts to SAG, and the body is toned and elastic.
The diet is based on animal, partly plant-based Protein. Most of the is a Protein in animal products, the record holder of lean meat.
Also a lot of Protein includes eggs (preferably without the yolk), lean fish, low-fat dairy products. On request, you can sports nutrition (Protein isolate), however, this is Optional.
Without carbohydrates, the body can not exist in the menu are citrus fruits – they speed up the fat burning process is activated, and help digest heavy Protein foods. You can add them to dishes, such as, for example, you can bake the fish with lemon or orange cut in slices of the curd.
In such a diet menu lot of fiber to improve digestion you must.
How does the Protein diet-the basics
Since the supply of sugar stops the body, start the body fat used. Of course, in the diet, there is a certain amount of carbohydrates and fats, but they could not prevent the weight loss, work out as to the working of the brain, the muscles and internal organs.
The main feature of the diet is that the Protein, in principle, deposited in the adipose tissue, but divided and spent on the needs of the body. On a Protein diet, not too much calories is not cut, since the effect is based on the reduction of the nutritional value of the food.
Protein speeds up diet good metabolism, can eat more calories, to recover without the risk. In order to improve the effect, you need to drink more fluids, sports, and vitamin complex to use.
This type of diet is difficult for those who like it sweet., but not only sugar, but also all sources of carbohydrates is excluded. Therefore, the food stand is difficult for people with intellectual activity.
The result on the diet can be reached in a few steps:
- The consumption of glycogen and excess fluid. Quickly get out of the weight, but the fat still does not begin to burn. In the first few days, the weakness and dizziness;
- Eating protein-rich food and supplies. The body builds his kind of diet, consume fat reserves and using the in the organism in the incoming Protein;
- Lowering blood levels of Insulin, as a result of the reduction of appetite and fat burning activated.
Simple carbohydrates, especially sugar, to provoke a leap of Insulin which blocks the burning of fat and increases the appetite. So, on the day on a high-Protein diet of 50-70 G of carbohydrates allowed to eat, preferably slow.
Types of Protein diets
The essence of all kinds of Protein diets are identical of the consumption of foods with a high protein content and the restriction of carbohydrates with fats is. Starts the process of ketosis – the body's acidity, and the burning of the fat. The differences of such diets in their strict and diet. The most popular are:
- Ducane. Based on a diet with a high protein content and low in complex carbohydrates. The diet consists of a from a from lean meat, eggs, fish. The process is divided into several phases: attack, cruise, consolidation and stabilization;
- MAGGI. To lose weight to eat eggs, and sometimes fruits Can add or unsweetened. Diet lasts from a week to a month, repeat once per year;
- The Kremlin. In the case of diet, there are special restrictions for the number of products, but not so hard to restrict carbohydrates. High protein diet for the duration of up to two weeks.
Ducane
This method of weight loss involves the use of low-calorie and savory products in almost any quantity. Protein products are not suitable to restrictions, what the diet much easier to tolerate.
Slimming is divided into 4 phases:
- Attack – the most difficult and effective Phase. A fast fat burning and the remodeling of metabolism begins. For a week, you can lose up to 7 kg in weight, continue this Phase as long as necessary, but not more than 10 days. To attack low-calorie Protein products to cook food to be consumed, without oils. The portions are not limited, since many protein foods to eat are not rich still work.
- Cruise – even the end of the Phase, the tire lasts much longer suit. Follow can this stage of several weeks to several months – until the desired result. Protein days in this Phase Can take turns with a 1/1, 2/2, 3/3, etc.
- Mounting output from the diet. At this stage there is a gradual return to normal diet. Don't immediately lean on the sweet, because the metabolism is not adapted for the processing of large amounts of carbohydrates. During the fixing is calculated as follows: for every kilogram of Phase relieves is extended to 10 days. For example, after the loss of 15 kg, the level will need to continue to 150 days;
- Stabilization – the usual diet with small changes. You give new habits: drink 1.5 liters of water a day, more to walk, to walk, to drive to sports regularly and almost daily.
Malysheva
Protein diet Malysheva – a type of Protein diet. It combines the principles of the breaking force, high-protein diet. after the end of the diet, the weight will not come back back to me (if you satisfy the rules), and diet diet sufficiently nutritious, and good.
Author diet gives instructions before the start of the diet, that help to Tune in the desired manner:
- A positive attitude – you need some time for your favorite pastime, prepare, and diets and the result was great;
- In the diet dramatically switch to the previous diet, and should not be a smooth output;
- Restricted calorie intake – no more than 1200-1400 calories per day depending on body size;
- Smaller meals – 3 meals with 2-3 snacks;
- Don't go hungry, because the fat burning will slow down activated.
For those who do sports or a lot of moves in the course of the day, the standard of the calorie increases at 1500 to 1700. The best Cardio load with weights alternate.
A protein diet in the diet Malysheva is available as a fasting day. Before Breakfast drink a glass of purified water. Half an hour later to eat, boiled egg, cucumber and all Greens (you can cut the products to and make a salad).
For the Rest of the day, chicken without skin, not more than 0.6 kg is recommended, and cooked. To remove excess fat from meat, meat cooking until they are soft, then drain the water, rinse the chicken and pour the new water.
If desired, the chicken can be a different Protein foods, such as low-fat cottage cheese to replace it. Do not exceed the daily calorie intake of 1500 kcal.
Sports Diet Strawberry
The drying of the body is a gradual reduction of the calorie intake by reducing carbohydrates and fats. In General, such a System is athletes who want to maintain muscle mass and remove excess fat.
The drying can be prohibited not only sweets, flour and alcohol in the last stages, even sweet fruits and honey. Also, do not use a lot of fat, so that Protein products must be free of grease.
Important! The harder the drying, the more water you need to drink. If you neglect this, not the avoidance of problems with digestion, metabolism and well-being. You also need to take Vitamin complexes, because the diet is limited, and the water washes vitamins and trace elements.
The rules of the drying process are as follows:
- Smooth entry in a diet. To dry sharp transition Stress for the organism, and the subsequent nervous breakdown;
- Diet 6 times a day. For dinner, it is not desirable to eat something light, before sleep, there is to go. Ideal for snacking sports nutrition (isolate, Protein);
- To drink a lot. The amount of water is calculated as follows: 30 ml per kg of body weight. On hot days or on training days, drink even more.
10% of the diet make up the vegetable and animal fats, carbohydrates (preferably complex), and the Rest is protein. You can increase the amount of protein should be gradual.
For Breakfast you can the porridges (except Manna), acidic fruits, nuts (not more than a handful a day) and. You can also bran and herbs to consume, to digest the body Protein. From the berries and sweet fruits (bananas, peaches, and grapes) it is necessary to refuse.
To enforce the strength training should not be, however, unnecessary and Cardio-load. This mode of a diet can only drive people, some time, a lot of Sport and muscle mass.
Contraindications
If a diet not of these recommendations, adhere to a diet is hard, and wrong, to get out of it, it's just the body damage. Although Protein burns diet and a good fat, it is a strong liver and kidney exposed, and the digestive tract.
Protein is digested harder and longer than carbohydrates and fats. If you materials a little ballast (included in Can and bran) and drink a little water, to rot then food residues in the gut to start and release toxins. This can lead to problems with the digestive tract, and bad smell from the mouth.
On fast and hard Protein diet weight fast out, so that the skin can TELL. Such issues is not going to happen, you have to go in for sports, at the best strength exercises to help. Also wraps, massages, scrubs, and exchange help showers.
In some people, eye bags or puffiness appear. Diet has a pronounced effect on the kidneys and the liver, so if you have problems with these organs diet is contraindicated.
Even those who observed frequent constipation do not sit on the Protein diet. For people with Gastritis and enterocolitis, pain in the stomach diet is also contraindicated.
A large protein intake reduces the reserves of Calcium in the body, which leads to a deterioration of the hair, take advantage of bone and teeth. In the case of hair loss and rickets this type of diet is contraindicated.
Hard and long diet can sticks to infertility, hormonal disorders, and impairment of the function of the eggs. Therefore, this method of weight loss is more dangerous for women than for men.
Duration
Sit on this diet may not weeks, longer than 2. The most commonly used options are – fasting day on protein, 3 days, 1 or 2 weeks. More than two weeks of only Protein diet Ducane continues.
Pros and cons of the diet
Advantages of the use of the use of this diet are significant:
- The first results can be observed already from the second day;
- Protein products are very hearty and long digested, and therefore do not have to starve on a diet;
- Versatile and healthy diet Can, grains, and Protein foods (except for hard diets);
- No headaches, syncope and sleep disorders because of the famine;
- Fiber heals the intestines and directs the excess slag (in the case of each variant of the Protein diet recommended that the use of Can or bran);
- Don't have to count calories, and weigh portions, to work as eat a lot of Protein still;
- Diet for a set of muscle mass or dry.
But in addition to the advantages of this type of diet diet and their drawbacks:
- Unbalanced diet, recognizable recognizable deficiency in vitamins and minerals, the fruit. At a diet strong stocks suffer from calcium as it is found in the Assimilation of Protein. In order to prevent Beriberi, you need to take a Multivitamin;
- Fatigue due to lack of carbohydrate products – the main source of energy. People whose work requires concentration, better diet without;
- A big load for the liver, and the kidneys, excess protein production is delayed can be in the Form of stones;
- Increased concentration of cholesterol in the consumption of large quantities of fatty foods of animal origin.
Protein diet is very dangerous for women, because of the high protein diet can lead to hair loss, disturbance of the cycle and in the worst case, to infertility.
How much Protein need to per day eat
The amount of Protein is calculated according to the weight of 3-5 G per kg of body weight. The amount of Protein should increase gradually in order to avoid the organism in the state of Stress.
If you do not want the calculation of the grams and calories, then follow the already established menu diet or you listen to your body. Eating protein more than the Norm you will hardly be able to.
The list of approved products on diet
In the case of a diet, you can eat these 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;
- Milk and milk products low-fat products;
- Buckwheat, oatmeal, beans, peas, and bran;
- Dry fruits in small quantities;
- Non-starch cabbage, tomatoes and cucumbers) Can containing (;
- All The Greens;
- Sports nutrition.
To drink not to forget a lot – at least 1.5 litres of water per day.
Protein drinks for fast weight loss
Most protein shakes offered in the sports nutrition, mixing with any liquid.
The basic recipe recipes for home a pack of cottage cheese low fat 1-2 cups of milk, and add banana, honey, muesli, Quark, vanilla sugar, cinnamon, egg whites, walnuts, raisins, dried apricots, flax seed oil, etc. But for weight loss you observe the calorie content of food in General, and Cocktail calories, in particular.
A simple recipe for a Protein Cocktail:
- Mix in a blender with 350 ml of milk and 1 package of low-fat cottage cheese.
- Cocktail of cottage cheese and drinkable yogurt. The ingredients must be mixed in a blender and add sweetener or dried fruit.
- In the package of cottage cheese and milk 1 tablespoon of flax add taste, strawberries, seeds,.
Recipe Protein Cocktail for the restoration of the power:
- A packet of cottage cheese and a glass of milk, add 2 teaspoons of instant black coffee.
As for the basis it is possible to Quark is not only and whole-milk dairy, it also powders, Protein from the sports magazine may,
Prohibited Products
On a high-Protein diet such products are prohibited:
- Fatty meat and fish;
- Semolina, pasta and baked goods;
- Sweet (Ice Cream, Cake, Chocolate, Jam);
- Sweet fruits and berries (bananas, peaches, and grapes);
- Potatoes, beets, boiled carrots and corn;
- Sugar and fruit sugar;
- Shops Juices;
- Sweet sodas and alcohol;
- Mayonnaise, Ketchup, and other sauces.
Should not very fat and carbohydrates to give up, in the morning you can eat fruit, to eat. Also on the weekend you can choose to eat a forbidden product to after he him to this Sport.
The rules of cooking
Protein foods for a diet will need to cook so, in the process, not rich but still more calories. Food can fry and bake in oil and sauces.
If you need to, fry dish, make it possible, on a nonstick pan. The best ways of cooking – baking, cooked and braising and cooking on the Grill. Food cooked in this way, not worse than fried.
Meat or fish can be used separately to bake or Can. You can also be Able to cook-salads, raw Greens a lot more useful. Dishes add the spices, soy sauce and a little salt.
A fast variant of the diet on Protein products for 3 days
Three days before an important event reset, a few extra pounds, you can take the Express diet. Diet is as follows:
- Breakfast – 1 egg with cucumber, or herbs;
- Snack low-fat yogurt;
- Gösta Gösta Mittag – 200 G Of Cottage Cheese 5%;
- Snack – small salad plates, refilled half a tablespoon of oil;
- Dinner – 150-200 G of cottage cheese.
On the second day of this menu:
- Breakfast – 250 G oatmeal with a handful of dry fruits;
- Snack – Apple;
- Gösta Gösta lunch – bean soup with chicken or beef;
- Snack – 30 G Of Nuts;
- Dinner – 150 G low-fat cottage cheese.
Diet 3. Day shown:
- Breakfast – 200 grams of cottage cheese with half of the banana;
- Between meal 1 egg;
- Lunch – 100 G chicken and 1 cucumber;
- Snack – orange;
- Dinner – the glass of the kefir and 140 G of cottage cheese.
They are accused of on this diet, you can depend on 2 to 5 kg (of weight now). After completion of the diet, slowly increase the calorie content of your daily diet and the introduction of new products should. After a few days you can eat honey or sweet fruits. In order to lose weight faster and to consolidate the result, is it advisable to Sport.
On a diet you can go for morning exercise or a short walk. Strenuous training units drain body, therefore, it is better you to. In such a diet should drink more and take a Multivitamin.
Approximate course set menu for each day of the week
Menu a week of balanced and structured, so that losing weight is not hungry, and had no strong weaknesses. The food is very diverse, consists of a from a made of simple dishes, the cook, anyone can. Hold on to this scheme will not cost more than two weeks, then you have to give the body a break.
Schema for two weeks
Diet duration in 2 weeks you can fruit, sunflower oil and whole-grain bread. If desired, some snacking sports nutrition to be replaced.
Diet is pretty strict, and if you like together with your consideration you are doing sports, the result is you. In a couple of weeks out between 10 to 15 kg, which significantly influence on the character. To move the active Training is better, you can only charge at home or in the fresh air The exercises, before Breakfast or a few hours after dinner.
| Day of the week | Menu 1. Week | Menu 2. Week |
| Monday | Breakfast: tea and a boiled egg;
Lunch: 200 G of chicken meat with broccoli; Dinner: yogurt and a boiled egg. |
Breakfast: oatmeal with some dried fruit;
Lunch: Mushroom Supperior Reliability, Cauliflower; Dinner:200 G Of Cottage Cheese. |
| Tuesday | Breakfast: tea with bread;
Lunch: 2 eggs and 250 G asparagus; Dinner: 200 G of cottage cheese and a glass of sour milk. |
Breakfast: coffee or tea with a handful of dried fruits;
Gösta Gösta lunch:2 eggs with stewed cabbage; Dinner: boiled fish.
|
| Wednesday | Breakfast: salad and tea;
Lunch: mushroom soup with a salad; Dinner: 200 G of beef with cauliflower. |
Breakfast: coffee or tea with small loafs, paste;
Lunch: zucchini stewed, Apple. Dinner: beef and salad from carrots, cabbage, eggs. |
| Thursday | Breakfast: Apple or orange
Lunch: salad, a boiled egg and a piece of cheese; Dinner: salad and cottage cheese. |
Breakfast: Can Salad;
Lunch: baked fish with lemon; Dinner:2 boiled eggs and tomato juice. |
| Friday | Breakfast: 150 G of cottage cheese and yogurt;
Lunch: diet supperior reliability with beef; Dinner: 200 G Of Buckwheat. |
Breakfast: coffee with dietary breads;
Lunch: fish stew with cauliflower; Dinner: serving of cottage cheese and Kefir. |
| 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: soup with beans and 150 G of beef; Dinner: salad, and 2 egg whites. |
| Sunday | Breakfast: oatmeal and Apple;
Lunch: 200 G chicken with salad; Dinner: 200 G of cottage cheese with tea. |
Breakfast: 200 G Of Oatmeal;
Lunch: boiled chicken meat, 5 tablespoons. L. Bean; Dinner:2 boiled eggs, a glass of tomato juice. |
Preferably, they drink a lot of water, in order to interrupt appetite. It is Also useful to herbal and green teas.
How to get from the diet
In order to keep the shape and not to get too much, must adhere to certain rules:
- Sport or to go for a walk;
- To eliminate at least 2 weeks of flour and sweet;
- To not eat too much;
- More than two litres of water to drink.
If you these simple rules, you can easily save your character to a diet.
Particularly hard Protein diet for very quick weight loss
Rigid high-protein diet is often by athletes, in particular, of men, where they "dry" the muscles and get rid of excess fat. In front of the catcher on a diet, athletes muscle mass increase (together with your added and fat).
Later, you will lose on a special diet, weight not, the effects on muscle Protein. A rigid diet is very dangerous for woman's health, therefore, they usually use men.
Quick Protein diet – Stress for the body. For the normal functioning of the body's carbohydrate needs, and if you are almost completely eliminated, the body is under shock.
Also on the Protein diet, perhaps, dehydration, and stomach problems (constipation and pain). To prevent this, it needs fresh herbs, and drink plenty of water. Not superfluous will and the consumption of dietary fiber Can or bran.
Why it is not possible to lose weight Protein diet
Some people complain about weight gain on a high protein diet. It seems like it is possible. Because the Protein is not deposited in the fat? There are several reasons why the scale shows a Plus:
- Constipation. If you do not eat or drink low in fiber, constipation can occur. Chronic constipation should pick up a diet c many the ballast;
- Slow Metabolism. Those results recently a calories served, poor diet, or passive way of life, not keep to this diet. The body is not ready for the processing of such quantities of Protein, therefore it is better to take a closer look at other methods to lose weight.
Reviews and slim results
1 rating
I always wanted to lose weight, but I've never thought seriously about the diets. In 17 years, I have decided to change something in yourself, sat far away on many of the popular diets, buckwheat, Kremlin, etc. After each I took the weight back, because it will eat the force of will, continue to properly.
Sports driving also worked for a long time, because I immediately lose and be proud than. Strength exercises to me were immediately rejected, was to pump up the fear of huge muscles. Cardio exercises are not easy, especially with a high weight. Running and swimming seemed to be very long, and regular only lasted a few days, then I threw.
But one day I decided to go the other way. Beginning strength exercises at home (which, by the way, I like a lot more monotonous Cardio), to supply a lot of feet, sometimes even interval running in the morning. From the diet gradually, the harm eliminated, and then lean began to high-protein products.
About a year and a half I've lost a lot of weight, 17 kg, all the old things are very large. Lose weight healthy and slowly, and I don't know for a fact that the lost weight return to me. Changes in eating habits-mode, and now I more or less athletic forms can.
2 review
I recently lost a lot of weight (-11 kg), reducing the amount of calories consumed. In order to improve the quality of the body and make the skin supple, and has decided, in the gym. However, with the diet (sweets, flour and fried), it was not to deal with very difficult, enough energy.
In order to strengthen the muscles, I began to gradually replace harmful products on Protein. The diet is more than 60% of Protein, exercise become much easier. Also, when I came across sweet, the press was more clearly brought to light the brought to come and seat made of steel with a nice rounded shape.