Protein diet is a diet based on the reduction of carbohydrates and fats and increase the amount of protein in the diet. The process of decomposition is achieved by reducing the calorie intake and in a context of shortage of energy the body is forced to perform the process of lipolysis, that is to use the reserves of fat. The advantage of the diet is that the body will lose weight primarily from fat and maintains lean muscle mass.
Protein diet – the suitable version for those who want to burn fat and not muscle and lose weight without feeling hungry.
You can lose weight in protein diet and how much
Protein diet – one of the few that lets you lose weight without the dreadful feeling of hunger, keep a good appearance. The body receives energy from carbohydrates and fast fat, so he has to use the glycogen reserves of the muscles and then the body fat. That is why during the diet may present with muscle weakness – active consumes glycogen, has to the muscle mass.
The diet will wait for the result – the first changes replacement already after 2-3 days. For one week in this diet generally runs from 4 to 8 kg (depends on weight and diet). The skin becomes flabby, the body is tightened, and becomes elastic.
The diet is based on an animal, and a part of plant proteins. More protein exactly in animal products, the record is lean meat.
Also a lot of proteins contained in the eggs (preferably eaten without the yolk), lean fish, low-fat dairy products. On request it is possible to consume sports nutrition (a protein, a block), but this is optional.
Without carbohydrates the body to exist can not, therefore, it is possible to include in the menu of citrus – which accelerate the decomposition process and help you to digest the heavy protein foods. You can add to their dishes – for example, to cook the fish with the lemon or cut the orange to the ricotta.
With this diet in the menu must be a lot of fibre to improve digestion.
How does the protein diet the basic principles
As well as is finished, the arrival of sugars in the body, begin to use the body fat. Of course, the diet there is a certain amount of carbohydrates and fats, but do not interfere with the weight loss, as well as being spent for the functioning of the brain, muscles and internal organs.
The main feature of the diet, that the protein is not, in principle, is deposited in the adipose tissue, and breaks up and is consumed for the needs of the body. Protein diet there is no need to cut calories, as well as the effect is not based on the reduction of the nutritional value of the diet.
Diet good protein accelerates the metabolism, which allows you to consume more calories without the risk of getting better. To improve the effect, you need to drink more liquids, to engage in physical activity and take vitamin complexes.
This type of power supply will be complicated for those who loves sweet, in fact, is excluded not only sugar, but also any sources of carbohydrates. That's why endure the diet will be difficult for people with mental activity.
Live on a diet made of several phases:
- The expenditure of glycogen, and the excess liquid. Goes rapidly weight, however, the fat begins to get burnt. In the early days can be weakness and dizziness;
- The supply of protein foods and stocks. The body rebuilds your type of food, consume the fat reserves and using enters the body of protein;
- Decrease in the blood insulin, consequently, reducing the appetite and burn fat.
Light the carbohydrates, especially sugars, cause a jump in insulin, which blocks fat burning and increase appetite. Therefore, on the day in protein diet is not allowed to eat 50-70 g of carbohydrates, preferably slow.
Variety of high protein diets
The essence of all types of high protein diets is the same – the consumption of foods with a high content of protein and limit the carbohydrates with fats. Starts the process of ketosis – acidification of the body, and the burning of fat. The differences of these diets in their discipline and the diet. The most popular are:
- Dukan. It is based on a diet with a high content of protein and a small amount of complex carbohydrates. The diet is composed from lean meat, eggs, fish. The process is divided into different phases: attack, cruise, consolidation and stabilization;
- Maggi. Lose weight must eat the eggs, adding sometimes the vegetables and savoury fruit. The diet lasts from a week to a month, repeat once a year;
- The kremlin. In a diet there are no particular limitations to the number of products, but it is not so difficult to restrict carbohydrates. High protein diet is to a maximum of two weeks.
Dukan
This method of weight loss involves calorie consumption and satisfactory products in almost any quantity. On protein-rich foods there are no limits, so the diet tolerated much easier.
Slimming is divided into 4 phases:
- Attack – the most complex and effective phase. She begins a rapid burning of fat and the restructuring of metabolism. For a week you can lose up to 7 kg of weight, continue this stage you need as much as necessary, but not more than 10 days. In attack you can eat low-calorie protein-rich foods, to prepare food without the need of oil. The portions are not limited to, because a lot of protein meal to eat still does not work.
- Cruise delicate phase, which lasts much longer attack. It is possible to observe this phase for a few weeks to several months, up to the desired result. Protein days in this phase, alternate with vegetables, 1/1, 2/2, 3/3, etc.
- Anchor – exit from the diet. In this stage is the gradual return to normal diet. It's not worth immediately lean on the sweet, because metabolism is not yet rebuilt for the processing of large amounts of carbohydrates. The time for the coupling is calculated as: kilogram cast phase extended to 10 days. For example, after losing 15 kg, the need to continue the phase of 150 days;
- Stabilization – the usual power mode with some small changes. It is necessary to introduce new habits: drink 1.5 liters of water a day, more walking, walking, for the possibility to practice sports and do the regular fasting days.
Malisheva
Protein diet Malisheva – still one of the variety of protein-rich diet. It combines the principles of fraction of the power of high-protein first diet. after the diet the weight comes back if you comply with the rules), and the diet the diet is quite nutritious and well for for saturated.
Author diet gives the instructions before starting a diet that help to create the right atmosphere:
- A positive attitude – you need to dedicate time to a favorite pastime, and prepare for the excellent result of the diet;
- In a diet should be a smooth exit, to drastically switch his food;
- Limited calorie intake – no more than 1200-1400 kcal per day depending on the growth;
- Fish hydrolysate – 3 food intake with 2-3 quick meals;
- Not to die of hunger, otherwise slow down the process of decomposition.
For those who practice sports or move a lot during the day, the rate of calories increases up to 1500-1700. It is best to alternate cardio-load with weights.
Protein nutrition in the diet Malisheva present as the management of the day. Before breakfast, you need to drink a glass of purified water. After about half an hour to eat a hard-boiled egg, cucumber and any greens, (you can trim the products and make a salad).
Throughout the rest of the day is recommended a boiled chicken without skin, not more than 0.6 kg. To remove from the meat the excess fat, you need to boil the meat until half cooked, drain the water, rinse the chicken and pour the new water.
If desired, the chicken can be replaced by another food protein, for example, the low-fat cottage cheese. Do not exceed the daily amount of calories 1500 kcal.
Sports strawberry diet
Drying of the body is gradually lower the caloric intake because cutting carbohydrates and fats. Usually such a system comprises the athletes who want to maintain the muscle mass and eliminate excess fat.
In drying, not only sweets, flour and alcohol in the latter stages, are not permitted the sweet fruit and honey. Also you can't eat a lot of fat, then the protein rich foods should be low-fat.
Important! The most difficult drying, the more water you must drink. If you neglect this, you do not avoid problems with digestion, metabolism and health. You also need to take vitamins, because the diet is limited, and flushing of water vitamins and trace elements.
The rules for drying are the following:
- The regular entrance into a diet. Half a sharp transition to dry – stress for the body and the subsequent failure;
- Power supply 6 times per day. For dinner it is advisable to eat something light before going to sleep is not there. For a snack, ideal sports nutrition (isolated protein);
- Drink plenty of fluids. The amount of water is calculated as: 30 ml per kg of body weight. On hot days or training days need to drink even more.
10% of the diet composed of vegetable and animal fats, carbohydrates (mainly complex), the rest is protein. Increase the amount of proteins is necessary gradually.
At breakfast you can eat cereal (except manna), fruit acids, nuts (not more than a handful per day) and vegetables. You can also consume bran, and green, to help the body to digest the proteins. From berries and fruit (bananas, peaches, and grapes) will have to give up.
Must prevail, strength training, however, will not be useless and a cardio-load. The mode and the diet, it is possible to observe only the people, a little bit of time involved in sports, and changing the muscle mass.
Contraindications
If when the diet does not comply with these guidelines, the stick too hard and diet correctly come out of her, this is only bad for the body. Also protein diet and well fat burning, is highly charged, the liver, and the kidneys, and the digestive tract.
Protein is digested more difficult and longer than carbs, and also fats. If consumed little fiber (contained in fruits and bran) and drink a bit of water, food remains in the intestines begin to rot and release toxins. This can lead to problems with the GASTROINTESTINAL tract and the bad smell from the mouth.
Fast and hard protein diet weight if it goes in a hurry, so that the skin can SAG. For this problem not occurred, it is necessary to do sports, it is better to help of strength exercises. It will also help you body wraps, massages, scrubs, and a shower of contrast.
Some people may appear the bags under the eyes or swelling. Diet highly affects the kidneys and the liver, so in case of problems with authorities in the diet is contraindicated.
Sit on the protein diet, not the ones that you observe frequent constipation. People with gastritis and called enterocolitis, stomach pain diet is also contraindicated.
The highest consumption of protein reduces the reserves of calcium in the body, which leads to a deterioration of the hair, bones and teeth. When the hair loss and rickets this type of feeding is contraindicated.
A long diet can lead to infertility, hormonal disruptions and disturbances of the ovarian function. This is why this method of weight loss is more dangerous for women than for men.
The length of the
To sit on such a diet can be no more than 2 weeks. The most common options for – day fast of protein, 3 days, 1 or 2 weeks. More than two weeks continues only protein Dukan diet.
Advantages and disadvantages of the diet
The advantages of this type of power supply are remarkable:
- The first results can be observed already from the second day;
- Protein-rich foods are very abundant and long-to-digest foods, then to die of starvation on a diet is not necessary;
- A rich and healthy diet of vegetables, cereals and protein-rich foods (in addition to a diet strict);
- No headaches, fainting spells and sleep disorders, because of hunger;
- Fiber purifies the intestines and is derived from the excess of slag (in each case of a protein-rich diet is recommended the consumption of vegetables or bran);
- It is not necessary to count calories, and weigh portions, as well as eating too much protein is still not working;
- You can use a diet to increase lean body mass, or drying.
However, the advantages of a diet of this type of power and its defects:
- Imbalance of diet, lack of vitamins and minerals derived from fruit. When the diet is to suffer from the reserves of calcium, as well as was involved in the absorption of proteins. To avoid beri-beri, it is necessary to take a multivitamin;
- Fatigue due to lack of carbohydrates – the main source of energy. People whose work requires concentration, better abandon the diet;
- A big load of liver and kidneys, the excess protein products can be deposited in the form of stones;
- Increased levels of cholesterol when you consume large quantities of fatty foods of animal origin.
Protein diet dangerous enough for women, as well as high protein diet can lead to hair loss, menstrual disorders and in the worst cases – sterility.
How much protein should I eat per day
The amount of protein is calculated based on the weight of 3-5 g per kg of body weight. The amount of protein you need to increase gradually, in order not to induce the body into a state of stress.
If you don't feel like calculating the grams and calories, and then follow the already processed menu diet or to listen to your body. Eat more protein standards you can hardly.
List of foods allowed in the diet
When the diet is you can eat these protein foods:
- Lean meat (chicken without skin, beef meat, rabbit, and veal);
- Low-fat by-products;
- Low-fat fish and seafood;
- Eggs in any form, prepared without oil;
- Milk and dairy products low-fat products;
- Buckwheat, oatmeal, beans, peas and bran;
- Dried fruit in small quantities;
- Non-starchy vegetables (cabbage, tomatoes and cucumbers);
- Any green;
- Sports nutrition.
Also, don't forget to drink plenty of water – at least 1.5 litres of water a day.
Drinks protein for quick weight loss
Often protein shakes offers sports nutrition, mixing with any liquid.
The basic recipe for home recipes a package of ricotta cheese, low-fat, with 1-2 glasses of milk, and they can add bananas, honey, oatmeal, cottage cheese, vanilla sugar, cinnamon, egg whites, walnuts, raisins, dried apricots, flax seed oil, etc, But for weight loss it is necessary to monitor the caloric content of the diet in general calories and cocktails in particular.
A simple recipe protein cocktail:
- Mix in a blender with 350 ml of milk and 1 yogurt without fat.
- The Cocktail di ricotta, and yogurt drink. The necessary ingredients to mix into a blender and add the sweetener or dried fruit.
- The packaging of the ricotta cheese and milk, add 1 tablespoon of flax seeds, strawberries to taste.
Recipe protein cocktail for energy recovery:
- The packaging of cheese and a glass of milk, add 2 teaspoons of instant coffee, black.
For the base you can take not only ricotta and whole milk milk, and can also be powder, protein of sportmagazin,
Foods prohibited
On protein diet prohibited products:
- Fatty 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, cooked carrots, and corn;
- Sugar, and fructose;
- Trolleys, fruit juices;
- Sweet drinks and alcohol;
- Mayonnaise, ketchup and other sauces.
Not worth the effort just to give up on carbohydrates and fats, in the morning you can eat a fruit for a snack. Even in a day, you can eat a strict product of your choice, having worked after of this sport.
Rules of cooking
Protein-rich foods to the diet, there is a need to cook in such a way that the process has become even more high-calorie. Dishes you can fry and cook in olive oil and sauces.
If you need to cook a dish, you can do it in a non-stick pan. The methods of food preparation – cooking, the decoction and quenching, and also cooking on the grill. Food cooked in this way, is no worse than deep-fried.
The meat or fish can be cooked separately or with vegetables. You can also prepare vegetable salads – raw green much more useful. In the kitchen you add spices, soy sauce and a little salt.
The fastest option diet on protein containing foods for 3 days
For three days before an important event, launch a couple of pounds more, you can take advantage of express check-diet. Diet is the following:
- Breakfast – 1 egg with cucumber, or green;
- Snack – low-fat yogurt;
- Dinner – 200 g ricotta cheese 5%;
- Snack – a small plate of salad, topped and-a-half tablespoons of olive oil;
- Dinner – 150-200 g of cottage cheese.
On the second day of this proposal for a menu:
- Breakfast – 250 g of oatmeal with a handful of dried fruit;
- Snack – apple;
- Lunch – bean soup with chicken meat or beef;
- Snack: 30 g of nuts;
- Dinner – 150 g low-fat cottage cheese.
Diet day 3 presented:
- Breakfast – 200 g of cottage cheese with half a banana;
- Snack – 1 egg;
- Lunch – 100 g of meat of chicken and 1 cucumber;
- Snack – orange;
- Dinner – a glass of yoghurt and 140 g of ricotta cheese.
Throw in the type of diet can be from 2 to 5 kg (depends on how much weight now). At the end of the diet, slowly increase the caloric content of daily ration and introduce new products. After a couple of days, you can consume honey or sweet fruit. To lose weight faster and fix the result, it is advisable to do sports.
On a diet, you can perform exercises in the morning or short-duration walking. Grueling exercise highly out the body, then it is better to postpone them. If this diet is necessary to drink more and take a multivitamin.
A sample menu of dishes for every day of the week
Menu a week of balanced and structured in a way to lose weight is not hungry and has not experienced a strong weakness. The diet is quite varied, composed of simple dishes that can cook any. To follow this regulation applies not more than two weeks, after that it is necessary to give a break to the body.
The schema in two weeks
On a diet for the duration of 2 weeks can eat the fruit, sunflower oil and whole-grain cereals and bread. If you wish, some snacks can be replaced with sports nutrition.
Diet pretty strict, and if, together with his respect you will have to do sports, you will love the result. For a couple of weeks if it goes from 10 to 15 kg, which greatly affect on the figure. Active exercise is better to postpone, you can just leave it charging at home or outdoors. Exercise is best to do it before breakfast or after a couple of hours after dinner.
| Day of the week | Menu 1st week | Menu 2nd week |
| Monday | Breakfast: tea and hard-boiled egg;
Lunch: 200 g of chicken meat with broccoli; Dinner: yogurt and hard-boiled egg. |
Breakfast: porridge of oatmeal with a few dried fruit;
Lunch: mushroom soup, cauliflower; Dinner:200 g of ricotta cheese. |
| Tuesday | Breakfast: tea with the loaf of bread;
Lunch: 2 eggs 250 g asparagus; Dinner: 200 g of cottage cheese and a glass of sour milk. |
Breakfast: coffee or tea with a handful of dried fruit;
Lunch:2 eggs with cabbage stew; Dinner: boiled fish.
|
| Wednesday | Breakfast: vegetable salad and tea;
Lunch: mushroom soup with salad; Dinner: 200 grams of beef with cauliflower. |
Breakfast: coffee or tea with bread;
Lunch: stew of zucchini, apple. Dinner: beef and salad of carrots, cabbage, and eggs. |
| Thursday | Breakfast: an apple or an orange
Lunch: salad, boiled egg and a slice of cheese; Dinner: salad and ricotta 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: diet soup with beef; Dinner: 200 g of buckwheat. |
Breakfast: coffee with dietary breads;
Lunch: fish soup with cauliflower; Dinner: a portion of cottage cheese and yogurt. |
| Saturday | Breakfast: tea with the loaf of bread;
Lunch: boiled chicken with salad of carrots and cabbage; Dinner: 200 g of ricotta cheese with the yogurt. |
Breakfast: tea and 200 g of boiled buckwheat;
Lunch: bean soup with 150 grams of beef; Dinner: vegetable salad and 2 protein. |
| Sunday | Breakfast: porridge, oatmeal, and apples;
Lunch: 200 g of chicken with salad; Dinner: 200 g of cottage cheese with tea. |
Breakfast: 200 g of oatmeal;
Lunch: boiled chicken meat, 5 tablespoons of beans; Dinner:2 boiled eggs, a glass of tomato juice. |
It is advisable to drink a lot of water to ruin the appetite. Also useful to use herbs and green tea.
How to properly exit from the diet
To maintain the shape and not to mark in excess, it is necessary to respect some rules:
- Gymnastics or a lot of walking;
- For at least 2 weeks to eliminate the flour and the sweet;
- Do not eat too much;
- Drink two litres of water.
By following these simple rules, you can easily save the shape after the diet.
A particularly rigid protein-rich diet for very quick weight loss
Hard high-protein diet is often used by athletes, particularly men, who need to "dry out" the muscles and get rid of excess zhirkov. Before landing on a diet, athletes are increasing muscle mass (together with you all, and adipose tissue).
Later, they lose weight on a special diet, do not affects the muscles – proteins. Hard the diet is very dangerous for the health of women, and usually men.
Detail protein diet – stress for the body. For the normal functioning of the body needs carbohydrates, and when they are excluded almost completely, the body is in a state of shock.
Also, protein diet, possible dehydration and stomach problems (constipation and pain). To avoid this, you need a fresh herb and drink plenty of water. It is not superfluous, and the use of the fiber of the vegetables or bran.
Why can't I lose weight protein diet
Some people complain about the weight on the protein diet. Apparently, as you can. In fact, the protein is not deposited in the fat? There are several reasons why the scale show plus:
- Constipation. If you do not eat fibre, or a little drink, you may experience constipation. Chronic constipation worth take a diet c a lot of the fibers;
- The slow metabolism. Who has just served a low-calorie diet or lead a passive life, it's not worth to follow this diet. The body is not ready for the transformation of such a large amount of protein, then it is better to look to other methods of weight loss.
Reviews and ratings of weight lost
1 opinion
I have always wanted to lose weight, however, I never seriously thought of diets. At age 17, I decided to change something in yourself, sitting on many popular diets – wheat, buckwheat, kremlin, etc. After each I gained the weight back, because there was no strength of will to continue to eat correctly.
Do sports for long periods and also did not work, so as I immediately raised. Strength exercises me immediately of the rejection was the fear of pumping the huge muscles. Cardio exercises have been given is not easy, especially with more weight. Running and swimming seemed to be very boring, and regular lessons only lasted a couple of days, after which I left.
But one day I decided to go another way. Started to do home strength training exercises (which, among other things, I appreciated much more than monotonous cardio), get out more, sometimes even run interval jogging in the morning. From the diet gradually excluded the hazard, and then start to lean the high protein products.
After six months, I've lost a lot of weight, I lost 17 kg, all the old things that are very large. Slimming healthy and slow, and I know for a fact that I lost the extra pounds to me do not come back. Have changed the food habits, the way, and now I can boast of more or less active forms.
2 opinion
I recently lost a lot of weight (-11 kg), reducing the number of calories consumed. To improve the quality of the body and make the skin elastic, has decided to join the gym. However, with the diet (sweets, flour and fried) was very difficult to manage, not lacked energy.
To strengthen the muscles, I gradually started to replace products that are harmful to proteins. With a diet containing more than 60% of proteins, the train has become much easier. Also, when I eliminated sweets, moulds has become exude more distinctly, and buttocks of steel and a beautiful round shape.