The protein diet is a diet based on the reduction of carbohydrates and fats and increasing the amount of protein in the diet. Fat loss is achieved through the reduction in calorie intake and the energy shortage, the body is forced to start the process of lipolysis, that is to use the fat reserves. The advantage of the scheme lies in the fact that the body loses weight mainly by fat and retaining muscle mass.
The protein diet – ideal for those who want to burn it is fat and not muscle and lose weight without being hungry.
Is it possible to lose weight on a protein diet and how much
The protein diet is one of the few that lets you lose weight without any distressing feeling of hunger and to maintain a good appearance. The body receives more energy from fast carbs, and fats, it is why it is necessary to use the glycogen reserves of the muscles and then the fat. This is why, when the diet can attend to a weakness in the muscles – active consumption of glycogen, jockey muscle mass.
The regime will not wait for a result, the first changes replacement after 2-3 days. During the week of this supply usually lasts from 4 to 8 kg (depends on the weight and the power). The skin is soft, the body tightens and becomes elastic.
The Diet is based on the animal and a part of the plant protein. Most of the proteins in animal products, the record is a lean meat.
Also a lot of proteins contained in the eggs (it is desirable to use them without egg), lean fish, low-fat fermented dairy products. On request, it is possible to consume sports nutrition (protein isolate), but this is optional.
No carbs for the body to exist may not, therefore, you can enable it in the menu of citrus – they accelerate fat loss and help to digest the heavy protein-rich foods. You can add in dishes, for example, bake the fish with lemon, or cut the orange from the cheese.
The food in the menu should be a lot of fibre to improve digestion.
How does the protein-rich diet basic principles
So that stops the entrance of sugars in the body, begin to use the fat deposits. Of course, in the diet provides a certain amount of carbohydrates and fats, but they don't prevent the weight loss, because spent on the functioning of the brain, muscles and internal organs.
The main feature of a regime in that the protein is not normally accumulates in the adipose tissue, and are divided and devoted to the expenses of the organization. The protein diet should not reduce the calories, so that the effect is not based on the reduction of the nutritional value of the food.
The protein diet allows you to increase the metabolism, which allows you to consume more calories without the risk of improve. To improve the effect, it is necessary to drink more liquids, exercising and consuming vitamins.
This type of diet will be difficult for those who love the sweet, indeed, not exclude the possibility that the sugar, but the sources of carbohydrates. This is why supporting the regime will be difficult for people to mental activities.
The result on the diet is carried out in several stages:
- The expense of glycogen, and the excess of liquid. Disappearing weight quickly, but the fat has not yet commenced to be incinerated. In the early days can be a weakness, and dizziness;
- Nutrition protein-rich foods, and stocks. The body rebuilds your type of food, the consumption of fat reserves, and helps penetrates into the body of the protein;
- The decrease in blood insulin, as a result, a decrease in appetite and fat loss.
The lungs of carbohydrates, especially sugar, cause a jump in insulin, which blocks fat burning and increase in appetite. Therefore, in the night of the protein diet is allowed to consume 50 to 70 g of carbohydrates, preferably slow.
Varieties of protein diets
The essence of all the plan types of protein is the same – the consumption of foods with a high content of protein and the restriction of carbohydrates with fats. Starts the process of ketosis – acidification of the body and burning the fat of body. The differences between these regimes, in their poor sophie and food. The most popular are:
- Ducane. Based on a diet high in protein and low in complex carbohydrates. The Diet consists of lean meat, eggs, fish. The process is divided into several phases: attack, cruise, fixation, and stabilization;
- Maggi. Lose weight to eat the eggs, adding sometimes of vegetables or fruit. The diet lasts a week to a month, to repeat it once per year;
- The kremlin. The diet is subject to specific limitations on the number of products, but this is not as limited in carbohydrates. The High protein diet calculated over a period of up to two weeks.
Ducane
This method slimming involves consumption of low calorie content and rich products in virtually any quantity. The consumption of proteins do not put restrictions, because of this regime, is transferred much easier.
The weight loss is divided into 4 stages:
- The attack is the most complex and effective of the phase. She quickly begins burning fat and the restructuring of metabolism. In a week, you can lose up to 7 kg of weight, to continue this phase need as much as you need, but not more than 10 days. On an attack, you can consume low-calorie protein-rich foods, to cook without oil. The portions are not limited to, in fact, many proteins of food to eat still does not work.
- Cruise – soft phase, which lasts for a much longer time of the attack. You can observe this phase of a few weeks to a few months and the desired result. The protein days in this phase, alternate with vegetables, 1/1, 2/2, 3/3, etc
- The attachment to the output of the power supply. At this stage occurs to prepare somebody to make a return to the normal diet. Not the money, immediately look on the sweets, in fact, the metabolism has not yet made the reconstruction of the transformation of a large amount of carbohydrates. The fixation time is calculated as follows: for each thrown kilogram of the extended phase of 10 days. For example, after the loss of 15 kg, you must continue to the stage of 150 days;
- Stabilization – the usual mode of the power with slight modifications. Need to introduce new habits: drink 1.5 l of water per day, more walk, walk, opportunities to do sports and to do regular days of fasting.
Malysheva
The protein diet Malysheva – one of the varieties of the protein diet. It combines the principles of a fractional power of the high protein diet. after the diet, the weight will be back (if you follow the rules), and the diet plan quite nourishing and well-fed.
The author of the diet gives instructions before starting a diet, that help to adjust the way you want it:
- A positive attitude, you need to devote time to a favorite activity and prepare for an excellent outcome of the plan;
- The diet should be output smoothly, abruptly switch to the power supply may not be;
- Limited food ration is not more than 1200-1400 kcal per day as a function of the growth;
- Split meals – 3 meals with 2-3 rankings;
- You can't die of hunger, otherwise the fat loss slow down.
For those who practice a sport or many moves during the day, the rate of calories increases up to 1500-1700. The best is to alternate cardio-charge with the security forces.
Protein nutrition in the diet Malysheva is present in the title of a release date. Before breakfast, you must drink a glass of purified water. A half-hour before you eat boiled eggs, cucumber and any greens (you can trim the products and make the salad).
During the rest of the day recommended to eat chicken cooked without skin, no more than 0.6 kg To remove the excess fat from the meat, you must boil the meat to be half cooked, drain, rinse the chicken and pour in new water.
If you want to, the chicken can be replaced by any other protein-rich foods, for example, low-fat cottage cheese. Do not exceed the daily requirement of calories to 1500 kcal.
Sports, strawberry diet
The drying process request for information request for information of the body is gradually decreased caloric intake due to decreases of carbohydrates and fats. Usually, such a system used by the athletes who want to maintain the muscle mass and remove excess fat.
On the drying information request request for information is impossible not only sweetness, flour and alcohol during the final stages banned, even soft fruit and honey. Also you can't consume a lot of fat, this is why protein foods should be free of grease.
It is important! The harder the drying process request for information request for information, more water must drink. If the neglect does not avoid the problems of digestion, metabolism and health. Also need to take vitamins, because the diet is limited, and the water washes vitamins and trace elements.
The rules on the drying information request information request are the following:
- Smooth the input in the diet. The sudden change in drying request for information request for information – stress to the body and follow-up of dropouts;
- Power supply 6 times per day. For dinner, it is desirable to eat something light, before going to sleep, not to eat. For snacking ideal for sports nutrition (isolate protein);
- Drink plenty of fluids. The amount of water is calculated as: 30 ml / kg of body weight. On warm days, or days of workout, you should drink even more.
10% of the ration composed of oils and fats, carbohydrates (mainly complex), the rest is in albumin. Increase the amount of protein slowly.
For breakfast, you can eat of cereals (except semolina), acids (fruit, nuts (not more than a handful per day) and vegetables. You can also consume the its and herbs to help the body digest proteins. Berries and sweet fruits (bananas, peaches, and grapes) have to refuse.
Need to cross the gym, however, is not reducible to will cardio-support. Such a diet and the diet can observe only the people, time engaging in sports activities, and replacing muscle mass.
Contraindications
If the plan is not to follow the recommendations of sticking too hard to the diet and the evil of the left, he is only harming the body. Although the protein diet and of burning fat, it is strongly solicits the liver, and the kidneys, and the digestive tract.
The protein is digested more difficult and longer than carbohydrates and even fat. If consume little fiber (it is contained in the vegetables and rice) and drink a little water, and then yorumlar food in the intestines begin to rot and release toxins. This can cause GASTRO-intestinal problems and a bad smell of the mouth.
Fast hard disk, and protein for the diet of weight is going fast, so that the skin can SAG. For such a problem does not occur, you must do the exercise, the better to help of strength training exercises. Help as body wraps, massages, scrubs and showers.
Some people may see the emergence of bags under the eyes, or swelling. The diet has an effect on the kidneys and liver, therefore, in case of problems with these organisms diet is contraindicated.
Also sit on a protein diet to those that are observed frequent constipation. People with gastritis and enterocolitis, stomach diet is also contraindicated.
The large consumption of protein reduces the stocks of calcium in the body, which leads to the deterioration of the condition of the hair, bones and teeth. When the hair loss and rickets this type of food is contraindicated.
Robust and long-term power can lead to sterility, hormone disruption, and disorders of the ovary. That is why this diet method is the most dangerous for women than for men.
Duration
Sitting on such a regime can more than 2 weeks. The most common options – day fasting on the protein, 3 days, 1 or 2 weeks. More than two weeks continues only the protein diet Ducane.
Dignity and drawbacks of a diet
The benefits of such a diet are important:
- The results of the first can be observed already on the second day;
- Protein foods are very hearty and long to digest, so to die of hunger on the diet do;
- Varied and healthy diet of vegetables, cereals and protein-rich food (except hard plans);
- The absence of headaches, syncope, and sleep disorders because of hunger;
- The fibers revitalizes the intestines and shows him the excess toxins (in each case of protein-rich diet recommended the consumption of vegetables or couscous);
- Don't need to count calories and weigh portions, so that eating too much protein is still not working;
- You can use the diet of the whole of the muscle mass or the drying information request information request.
However, in addition to the benefits of this type of food and their drawbacks:
- An imbalance of the diet, lack of vitamins and minerals fruit extracts. When the plan is strongly suffer from calcium reserves, since it takes place in the absorption of proteins. To prevent beriberi, you must take a multivitamin;
- Fatigue due to lack of carbohydrate products – the main source of energy. People whose work requires concentration, it is preferable to abandon the diet;
- A big load on the liver and kidneys, the excess protein products can accumulate in the form of stones;
- Improve cholesterol levels when the consumption of a large amount of fatty foods of animal origin.
The protein diet is quite dangerous for women, because the high protein content of the diet can lead to the loss of hair, disruption of the cycle and in the worst cases, infertility.
How much protein you should eat per day
The amount of protein is calculated according to the weight, of 3 to 5 g / kg of body weight. The amount of protein increase gradually in order not to introduce the body in a state of stress.
If you don't want to calculate the grams and calories, follow already developed a menu plan, or to listen to your body. Eating protein more than the standard, you can hardly.
The allowed list of products on the plan
When the diet, you can use of such protein products:
- Lean meats (chicken without skin, beef, rabbit and veal,);
- Low-fat, offal;
- The lean fish and seafood;
- Eggs in any form, and cooked without oil;
- Milk products and products low-fat dairy products;
- Buckwheat, oats, beans, peas, and sound;
- The dried fruit in a small amount;
- Non-starchy vegetables (cabbage, tomatoes and cucumbers);
- All the green;
- The sports nutrition.
You can also do not forget to drink a lot of fluids are not less than 1.5 litres of water per day.
Protein shakes to lose weight fast
More often, protein shakes are prepared from the feed of sports, the mix with any liquid.
The base recipe is for the animals bread recipes cottage cheese is low fat, with 1-2 glasses of milk, and you can add bananas, honey, oatmeal, cottage cheese, vanilla sugar, cinnamon, egg white, nuts, raisins, dried apricots, flax oil, etc., But for weight reduction, you need to follow the calorie content of food in general, and the calorie content of the cocktail in particular.
Simple recipe of the cocktail:
- Mix in a mixer, 350 ml of milk and 1 pack of skim milk curd.
- A cocktail of cheese and yogurt to drink. The ingredients you need to mix in a blender and add saharozamenitel, or dried fruit.
- The stack of white cheese and the milk, add 1 tablespoon of seeds of flax, strawberry, and taste.
Recipe of the cocktail for energy recovery:
- The stack of cheese and a glass of milk, add 2 teaspoons of powder instant black coffee.
Same for the bases, you can borrow is not only the fromage blanc and the massif of the milk, may also be powders of protein of sportmagazin,
Of prohibited foods
The protein diet is prohibited for these products:
- The fat of meat and fish;
- Semolina, pasta and bakery products;
- Sweet (ice cream, cakes, chocolate, jam);
- Sweet fruit and berries (bananas, peaches, and grapes);
- Potatoes, beets, cooked carrots, and corn;
- The sugar and fructose;
- The juice of the fruit.
- Sweet sodas and alcohol;
- Mayonnaise, ketchup, and other sauces.
Not worth it to renounce completely the fats and the carbohydrates, in the morning, you can eat the fruit of the food. Also the days off you can eat a forbidden product on the choice, after having worked after the sport.
The rules of cooking
Protein-rich foods to the diet is necessary to prepare in such a way in the process, it is not become more calories. The kitchen can not fry and cook them in the butter and the sauces.
If you want to cook a dish, you can do it on a non-stick pan. The best ways of cooking – baking, cooking, and extinction, as well as cooking on the grill. The food cooked in this way, is not worse than the roast.
Of meat or fish, you can cook them separately or with vegetables. You can also prepare vegetable salads raw greens a lot more useful. In a dish add all the spices, the soy sauce and a little salt.
A quick version of the diet on the products in 3 days
For three days before a big event to lose a few extra pounds, you can use the express-plan. The power supply is the following:
- Breakfast – 1 egg with cucumber or greenery;
- Snack – a yogurt;
- Lunch – 200 g of soft white cheese 5%;
- Food – a small plate of salad, filled with a half tablespoon of oil;
- Dinner – 150-200 grams of white cheese.
The second day is suggested on the map:
- Breakfast – 250 g of oat flakes with a handful of dried fruit;
- Prognathism – head;
- Lunch – beans with the soup of chicken or beef;
- Prognathism – 30 g of nuts;
- Dinner – 150 g low-fat cottage cheese.
The diet of the 3rd day presented:
- Breakfast – 200 g of cottage cheese with half of the banana;
- Snack – 1 boiled egg;
- Lunch – 100 g of meat of chicken and 1 cucumber;
- Mouth – orange;
- Dinner – a cup of yogurt, and 140 g of soft white cheese.
Throw on a such a diet can be 2 to 5 kg (depends on the weight now). At the end of a regime slowly increase the calorie content of the daily diet, and introduce new products. In a few days, you can eat honey or sweet fruits. To lose weight more quickly and correct the result, it is desirable to do the exercise.
On the diet, you can perform exercises in the morning or a little time to walk. Exhausting workout is heavily will drain the body, so it's best to set them aside. This diet has to drink and take a multivitamin.
A sample menu of dishes each day of the week
Menu a week of balanced and designed for losing weight is not hungry and has not had a strong weakness. Food quite varied, simple dishes which can make any. Adhere to these regulations does not cost more than two weeks, after the need to give a break to the body.
Schema of two weeks
On the diet for a duration of 2 weeks, you can eat fruit, sunflower oil and whole grain breads. If you want, some are snacking, you can replace the sports of the power.
A diet somewhat strict, and if his respect, you are going to exercising, the result pleases you. In a few weeks, sort of 10 to 15 kg, which will have an impact on the form. Active training is better to postpone, you can let them only exercises at home or in the open air. The exercise is better to do it before breakfast or a few hours after dinner.
| The day of the week | The menu of the 1st week | The menu of the 2nd week |
| Monday | Breakfast: tea and boiled eggs;
Dinner: 200 g of chicken meat with broccoli; Dinner: yogurt and egg. |
Breakfast: oatmeal with a couple of dried fruits;
Lunch: soup with mushrooms, cabbage, cauliflower; Dinner:200 g of white cheese. |
| Tuesday | Breakfast: tea with bread;
Breakfast: 2 eggs 250 g asparagus; Dinner: 200 g of white cheese and a glass of curdled milk. |
Breakfast: coffee or tea with a handful of dried fruit;
Breakfast:2 eggs with braised cabbage; Dinner: cooked.
|
| Wednesday | Breakfast: vegetable salad and tea;
Lunch: soup of mushrooms with salad; Dinner: 200 g of beef with cauliflower. |
Breakfast: coffee or tea with barley loaves;
Lunch: stew of zucchini, apple. Dinner: beef and carrot salad, cabbage salad, eggs. |
| Thursday | Breakfast: an apple or an orange
Lunch: salad, egg and a piece of cheese; Dinner: salad and cheese. |
Breakfast: salad from vegetables;
Dinner: baked fish with lemon; Dinner:2 hard-boiled eggs and tomato juice. |
| Friday | Breakfast: 150 g of cottage cheese and yogurt;
Lunch: healthy, soup, beef; Dinner: 200 g of buckwheat. |
Breakfast: coffee food barley loaves;
Lunch: fish stew with cauliflower; Dinner: one serving of cheese and yogurt. |
| 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 buckwheat porridge;
Lunch: soup of beans and 150 g of beef; Dinner: salad of vegetables and 2 proteins. |
| Sunday | Breakfast: oatmeal and apple;
Dinner: 200 grams of chicken with salad; Dinner: 200 g of white cheese with tea. |
Breakfast: 200 g of oat flakes;
Lunch: cooked chicken, 5. c. l. beans; Dinner:2 boiled eggs, a glass of tomato juice. |
It is advisable to drink plenty of water to stop the appetite. It is also useful to use herbal teas and green teas.
How to get out of this plan
To keep in shape and don't take too much, you must follow certain rules:
- Exercise or walking;
- At least 2 weeks to exclude flour and sweet;
- Do not overeat;
- Drink more than two litres of water.
By following these simple rules, you can easily save the figure after the diet.
Particularly shake protein diet very fast slimming
Rigid, high-protein, the plan is often used by athletes, especially men, need to "dry out" the muscles and get rid of weight relatively. Before you sit on such a diet, the athletes are to increase muscle mass (with it fat).
Later, they lose weight on a special diet, affecting the muscles of the protein. Lasts the diet is very dangerous for the health of women, therefore, often use men.
Fast a protein-rich diet – stress to the body. For the normal functioning of the body needs carbohydrates, and when they are eliminated almost completely, the body undergoes a shock.
Also on a protein diet can be dehydration and stomach problems (constipation and pain). To avoid this, it is necessary to eat fresh vegetables and drink plenty of water. It will not be useless, and the consumption of fibre, vegetables or semolina.
Why can't losing weight is not a protein diet
Some people complain about all of the weight on a protein diet. It seems to me that it is possible. In fact, the protein is not reported in the fat? There are several reasons why the scales show more:
- Of the constipation. If you do not consume fibers or little to drink, it can occur constipation. Chronic constipation is to find a plan c, a large number of fibers;
- A slow metabolism. Those who have recently passed the diet calorie low or leads the way of life passive, not worth to stick to this plan. The body is not ready for the recycling such a large amount of proteins, it is therefore best to look at other methods of weight loss.
The comments and the results thinner
1 reviews
I've always wanted to lose weight, but I never seriously thought of a diet. At 17 years old, I decided to change something in itself, sitting on many plans popular – buckwheat, kremlin, etc, After every I recalled the weight back on, because it was not the will to continue to eat correctly.
Exercising for long periods of time, also, has not worked, because I immediately threw away. Strength training exercises-I immediately was denied, was the fear of pumping muscles. Cardio exercises given is not easy, especially with more weight. Jogging and swimming have seemed very boring, and regular sessions have lasted only for a few days, after which I threw it.
But one day, I decided to take another path. Start doing strength exercises at home (which, by the way, liked me a lot more monotonous cardio), in addition to walking, sometimes even running intervals of jogging in the morning. The power supply is gradually eliminated from the harmfulness, and then begin to focus on the food supplements rich in protein food.
After six months, I lost weight, lost 17 kg, and all the old things are very important. Slimming was in good health, and slow, and I know that the pounds lost more than I won't come back. Have changed the eating habits, the mode, and now I can boast of more or less sporting forms.
2 notice
Recently, I have very small (-11 kg), reducing the amount of calories consumed. In order to improve the quality of the body and make the skin more elastic, decided to enroll at the gym. However, with such a diet (sweets, flour and fried) was very difficult to do, not enough energy.
In order to strengthen the muscles, I started to gradually replace harmful products on protein. With a diet containing more than 60% of protein, exercise became much easier. In addition, when I have excluded sweet, the press has become to appear more distinctly, and the buttocks have become a beautiful round shape.