A protein-rich diet is a diet based on the reduction of fats and carbohydrates, and an increase in the amount of protein in your diet. Fat loss is achieved by reducing caloric intake and to counter the shortage of energy in the body is forced to start the process of lipolysis, that is, to use the reserves of fat. The advantage of this diet is that your body will lose weight is mainly because of the fat and keep the muscle mass.
The protein diet is ideal for those who want to burn exactly fat, and not muscle, and lose weight without constantly feeling hungry.
Can you lose weight on a diet high in protein and in the
A protein-rich diet is one of the few that lets you lose weight without the gut-wrenching sensation of being hungry, of having a good look and feel. The body is not getting energy from the ingestion of carbs and fat, so he has to use the glycogen reserves of the muscle and then fat in your body. It is for this reason that, during a diet, it may present a weakness in the muscle to activate the consumed glycogen stores, you can be part of muscle mass.
The diet is not going to wait for the result of the first change is the replacement after 2 to 3 days. For the week, it's the kind of power that is usually between 4 to 8 kg (depending on the weight of the diet). The skin is not removed, the body to move and it becomes elastic.
The diet is based on animal and partly on vegetable protein. The more of the protein that is in animals and their products, and the record of it is from lean cuts of meat.
Also, a lot of the protein in the eggs, preferably with the use of them without the the gem), low-fat fish, lean fermented products. On request, this product can be used in sports nutrition protein isolate-protein), however, it is not.
Without carbohydrates, your body may not be present, so you may want to enable on the menu: citrus fruits – they will speed up the fat loss and help to digest a heavy protein foods. You may need to add them to dishes – for example, by baking the fish with the lemon and cut the orange in the curd.
This diet is on the menu, necessarily, there must be a large amount of fiber for improved digestion.
How does the protein in the diet-the basic principles
As well as all the entrance of sugars in the body, they begin to use the fat in the body. Of course, in the diet that is the presence of a certain amount of carbohydrates and fats, however, they will not prevent the weight loss, as well as the expenses of the operation of the brain, muscles, and internal organs.
The main feature of the diet in which the protein is, in principle, it does not get deposited in the fat, separately, and expenditures to meet the needs of the body. The high-protein diet does not need to cut output, because the effect is based on the reduction of the nutrition to the diet.
The protein in the diet as well speeds up your metabolism, allowing you to eat more calories, without running the risk of getting better. To enhance the effect, you need to drink more water, practice exercises, and the use of complex carbohydrates.
This is the kind of power that it is hard for those who like it sweet, once deleted, it is not only the money but also sources of carbohydrates. It is for this reason that you support a diet, it will be difficult for people with a mental activity.
The result is a balanced, healthy diet is achieved in several ways:
- At the expense of glycogen, and the excess of oxygen, the oxygen in liquid form. Out of the fat, but fat starts to be burned off. In the early days it can be a weakness, and dizziness;
- A diet that is rich in protein and food in your inventory. The body is redefined and the type of feed they consume their fat stores and using it to enter the body of the protein;
- The fall in insulin in the blood, and, as a consequence, decreased appetite and fat loss.
Take the carbohydrates, especially the new one, cause a boost in insulin, which blocks fat burning and increased appetite. Therefore, the night on the high protein diet you can eat 50 to 70 grams of carb, preferably slow.
With the wide variety of protein in the diet
The essence of all the types of protein in the diet, it's the same as alcohol, and foods that are high in protein, and the restriction of carbohydrates to fats. It starts the process of ketosis – in the acidification of the body, and the burning of the fat out of the collar. The differences in these diets, in a stringent and proper diet. The most popular ones are:
- Dukan. It is based on the power supply with a high content of protein and a small amount of complex carbohydrates. The diet is fruit, lean meat, eggs, poultry, fish, etc. The process is divided into several phases: attack, cruise, consolidation and stabilization;
- To him. To lose weight have to make sure you are eating the eggs, adding that, sometimes, a vegetable or a fruit without the weight. The diet, which can last from a week to a month to mention it, once per year;
- In The Moscow Kremlin. I have a diet, are there any restrictions on the number of products, but it is not so difficult to restrict carbohydrates. High protein diet is for up to two weeks.
Dukan
This method of weight loss involves the use of a revenue-while and satisfying products in virtually any quantity. Foods that are rich in proteins, do not put limits on a diet of carry around far more easily.
The loss of weight was divided into 4 phases:
- The attack – the most complex and efficient of the stage. It begins with a fast, fat-burning, and a re-structuring of the cellular metabolism. For the week, you can lose up to 7 kg in weight, continue this stage you need as much as is necessary, but not more than 10 days. The attack may be consumed, the products of protein and low calories, you prepare your food, you need oil. The portions are not limited to, because a lot of the protein in the food that you eat, and even so, it is not going to work.
- The cruise – covers-to-phase, it takes a lot more time on the attack. You can save this step for a few weeks to several months for the desired result. Protein days at a time alternating with the vegetables, 1/1, 2/2, 3/3, and t. d.
- The fixture of the out of the diet. This stage is the gradual return to normal is important. It's not worth immediately, coais, a sweet one, because your metabolism will still not Pereztfervilhava for the processing of large amounts of carbohydrates. The time to fixation is calculated as follows: for every reset, the pound-of-phase is extended by 10 days. For example, after a loss of 15 lbs, you need to keep the phase of the 150 days;and
- Stabilizing a family in the way of food, with only small adjustments. You need to introduce a new habit of drinking 1.5 l of water a day, the more you walk, walk, walk away, and the possibilities to exercise on a regular basis and do it on the discharge day.
Malysheva
The protein in the diet Malysheva – yet it is one of the varieties with a high protein diet. It fits in well with the principles of fraction of a diet with a high content of protein in the diet. after the end of the diet, the weight does not come back again if you adhere to the rules), and a diet very nutritious, and well-saturated.
The author of the diet that you give you give you all the instructions before you start the diet, which will help you to fine-tune the way you want:
- An attitude is a good thing – it is necessary to select the amount of time in a favorite pastime, and get ready for the great exodus from the diet;
- I have the diet must be soft output, dramatically, in the transition to the power-may not be renewed;
- The limited calorie intake – do not over 1200-1400 calories per day, depending on the growth.
- Meals – 3 for the intake of food for 2-3 meals snacks;
- You can't die of starvation, or the loss of fat more slowly.
For those who play sports or move a lot during the day, and the ratio of calories to increase to 1500-1700. It is best to switch the cardio to the load with the weights.
The protein foods in the diet Malysheva is in the present as well as the download of the day. After breakfast in the morning, you should drink a glass of purified water. After about half an hour to eat a hard-boiled egg, cucumber slices, and whatever greens are available (which you can get the products and make a salad).
For the rest of the day, it is recommended to eat baked chicken without the skin, it is not more than 0.6 kg. To remove the excess fat from the meat, it is necessary to boil the meat until it is tender, drain the water, rinse the chicken, and pour in the water.
If desired, the chicken can be replaced with other protein foods, for example, low-fat cottage cheese. Do not exceed the daily rate of calories to 1500 calories.
Sports the strawberry diet
Dry, the body will gradually decrease calories from the diet by reducing carbohydrate and fats. Typically, access to such a system, the use of athletes who want to maintain lean muscle mass and eliminate excess body fat.
The drying process is not possible, not only to sweets, flour, and alcohol in the later stages are banned, even sweet fruits and honey. You also can't eat a lot of fat, so foods that are rich in proteins should be lean.
Important! The more rigid you are, the dryer, the more water you need to drink. If you neglect this, you can't avoid all the problems with the digestion, metabolism and well-being. You also need to take in complex carbohydrates as the diet is restricted, and the water washes out the vitamins and trace elements.
The rules for drying are:
- A soft diet. The sudden change of the drying stress on the body, and the tent of the congregation,
- Eating 6 times a day. For dinner we preferred to eat something light before going to bed, it isn't. For you to enjoy a great sports nutrition (isolated protein);
- Drink a lot of oxygen-oxygen in liquid form. The amount of water is calculated as: 30 ml per kg of body weight. On a sunny day or on the day of the training, you will need to drink more.
10% of the diet composed of vegetables and animal fats, carbohydrates (mainly in the complexo da maré), the rest of it falls into the protein. To increase the amount of protein you should gradually.
For breakfast you can eat cereal (except the ground), fruit acids, macadamia nuts are a few of the day), and vegetables. You will also be able to consume the meals, and the herbs to help the body to digest the protein. From fruit and candy to fresh fruit (bananas, apples, and grapes) have to give you.
You must prevail on the strength training, however, it is not too much it will be and a cardio-load. Such a diet, you can keep all the people some of the time for all the lovers of the sport, and gain lean muscle mass.
Indications and Contra-indications
If the diet does not comply with the recommendation, to comply with a lot of the drive to diet and the wrong with it from the outside, it is only going to harm your body. In spite of the protein in the diet, and as well burning fat, it and then carries to the liver, and the kidneys, and the digestive tract.
Protein is digested more difficult and for a longer time than carbohydrates and even fat. If you need a little fiber in it, is found in vegetables, and oatmeal), and drink it with a little bit of water, waste products, in the intestines begin to rot and release toxins. This can cause problems with the digestive system, and the bad smell of the mouth.
The fastest and the most difficult of the protein in the diet, the weight goes away quickly, so that the skin can SAG. So this is kind of a problem, not spin-off spin-off to happen, you must work out the best help in the exercise of the power. It also helps in the treatments, massages, body scrub, and a bath of contrast.
Some people get bags under their eyes or puffiness. The diet strongly affects the kidneys, the liver, and because of this, when the problems with those of the organ in the diet is not recommended.
Take a seat in the diet that is rich in proteins, it is not possible to those who are to be seen commonly constipation. People with gastritis and enterocolitis, pain in the stomach, the diet is also recommended.
The major portion of the protein, reduces the reserves of calcium in the body, which leads to a deterioration of the condition of the hair, bones and teeth. When the loss of hair, and stunted by this type of diet is not recommended.
The harsh and prolonged diet can lead to male infertility, hormonal failures, and violations of the functions of the ovaries. It is for this reason that this method of weight-loss is more dangerous for women than for men.
Duration
Sitting on a diet, you can be no longer than 2 weeks. The most common day of fasting on albumin, a 3-day, 1-or 2-week. For more than two weeks, and still just the protein of the diet Dukan.
The advantages and disadvantages of the diet
The pros of this type of power to be significant:
- The first results can be observed from the second day;
- Foods that are rich in protein is very good for you and it is, therefore, to die of starvation on a diet is not need;
- The varied and useful in the diet of fish, vegetables, grains, and protein foods (other than, in the case of the units in the diet);
- In the absence of headache, syncope, and sleep disorders, by reason of the famine;
- Revitalizes the fiber of the intestine, and displays them from there in the excess of toxins (in any variant of a diet that is rich in proteins, it is recommended that the use of the plant or for dust);
- No need to count calories, and weigh portions, as well as eating a lot of protein is also is not going to work;
- You can use the diet for the whole of the muscle size or setting of the material.
However, in addition to the advantages of eating this kind of food, and their drawbacks:
- An unbalanced diet, lack of vitamins and minerals derived from fresh fruits. When the diet is suffering a lot in the reserves of calcium, as well as it is involved in the assimilation of protein. To prevent beriberi, you need to take a multi-vitamin;
- The quick fatigue due to the lack of carbohydrates in the product, the main source of energy. The people of which the activity requires concentration, the best thing is to let go of the diet;
- The increased workload of the liver, and the kidneys, excess protein can be deposited in the form of stones;
- To increase the level of cholesterol in the use of a large amount of fatty foods of animal origin.
The protein in the diet, it is very dangerous to women, as well as a high protein nutrition and can lead to loss of the hair, break the cycle, and, in the worst cases, infertility.
The amount of protein you need to eat per day
The amount of protein is calculated on the basis of the weight of 3 to 5 g per kg of body weight. The amount of protein you need to increase gradually, so as not to enter the body in a state of stress.
If you don't like to calculate it in grams and calories, you can follow the elaborate menu of a diet and listen to your body. To eat protein everyday, you you you you can hardly.
The list of products allowed in the diet
When you diet, you can eat those foods which are high in protein:
- Lean meats (chicken without the skin, and the flesh of the cow, the rabbit, and veal);
- Lean by-products;
- Non-greasy, fresh fish and seafood;
- Eggs, in any form, prepared without oil;
- Milk and dairy products-lean product;
- Wheat, oats, beans, peas, and bran;
- Dried fruits in small quantities;
- Non-starchy vegetables (cabbage, tomatoes, and cucumbers);
- All along with them.
- Nutrition for sport.
Also, don't forget to drink a lot of oxygen-oxygen, liquid – no less than 1.5 gallons of water per day.
Protein drinks to lose weight fast
More often than not the proteins of the cocktail serves as a sports nutrition mixed up with any of oxygen, oxygen is in liquid form.
The Base of the recipe to the recipe to treat yourself to cheese, cottage, low-fat, 1-2 cups of milk, and add banana, honey, rolled oats, fresh ricotta, and the dough with vanilla, cinnamon, egg whites, nuts, raisins, dried apricots, flax seed oil, and a t. d., But to reduce weight, it is necessary to keep track of the calories of energy in general, and for the calorie feast in a particular way.
It's a simple recipe of protein to the party:
- The mix in the mixture of 350 ml of milk 1 package of fat cottage cheese.
- The cocktail party-cheese and drinking yogurt. The ingredients you need to mix it in the blender and add a sweetener and synthetic or dried fruit.
- The package of the cream for milk, add 1 tablespoon of seeds of flax, strawberry, according to taste.
The recipe of the protein to the party, for the recovery of energy;
- In the package of cream cheese and a cup of milk, add 2 teaspoons of rápidatrorastVoronogo of the black coffee.
Thus, on the basis, it can lead to not only the cream, and one part of milk, which can also be in powder form, protein disputatloja,
Goods that may be prohibited
The protein-rich diet is prohibited in such products:
- The fat in meat and fish;
- Bran of wheat, macaroni, and bakery products;
- Sweet (ice cream, cakes, chocolate, jams,);
- Fruit, pastries, and fresh fruit (bananas, apples, and grapes);
- The potato, a beet, a carrot, boiled, and corn;
- The mass, and fruits;
- The shopping carts of the juice;
- Candy, soda and alcohol;
- Mayonnaise, ketchup, and other sauces.
It is not to give up the use of fats and carbs in the morning, you can eat a piece of fruit as a snack. Also, on an off day, you might eat a forbidden product in a check, then went to work for him, then sports.
The rules of cooking
Protein foods to the diet that you need to cook it in a way that, in the process, she became even more calories. The dishes may not cook it, and cook it in butter or sauce.
If you need to deep-fry the dish, it can be done in a non-stick pan. Those are the best ways of cooking – baking, notvarovanie and tempering, and cooking on the grill. The food prepared in this way, it is no worse than another.
Meat or fish can be baked alone or with family. You can also prepare vegetable salads – the greenness much more useful to you. In the dishes, add seasoning, soy sauce, and a dash of salt.
The fast diet, the protein in the products in 3 days
For the three days prior to an event that's important to bring a couple of extra pounds of the expressed requirements. The diet is as follows:
- Breakfast: 1 egg with cucumber, or along with them.
- Snack – low-fat yogurt;
- Lunch – 200 g of cottage cheese of 5%;
- Snack – a small dish of salad, loaded and-a-half tablespoons of the oil;
- Dinner – 150-200g of cottage cheese.
On the second day, we requested that menu.
- Breakfast: 250 grams of oatmeal with a handful of dried fruit;
- Snack – apple;
- Lunch – bean soup with chicken or beef;
- Snack – 30 grams of nuts;
- Dinner: 150 grams of ricotta and thin.
The 3 day diet may be as represented in the:
- Breakfast - 200 grams of cottage cheese, and half of a banana;
- Lunch – 1 egg;
- Lunch – 100 grams of chicken meat 1 cucumber;
- Snack – an orange
- Supper – a cup of yogurt, 140 g of cottage cheese.
To play on such a diet, can be from 2 to 5 kg (depending on the weight right now). After the diet, have increased, slowly increased to increase the calorie content of your daily diet and you introduce new products. After a couple of days, you can eat honey or fresh fruit. To lose weight fast and secure is the result of a preference to do this year.
On a diet, you can perform the exercise in the morning or in the short duration of the trip. ISMtawausee year's highly IPtnouet of the body, so it is best to hold off. With such a power must be more drink, and take a multi-vitamin.
An example of a menu of meals for each day of the week
The menu for the week, balanced and structured in such a way as to HudAudi wasn't very hungry and didn't feel the weakness of the strong. The diet is very diverse, with the opus incertum of the dishes that you can cook anything. Adhere to this routine, it's worth no more than two weeks, then you should take a break from the body.
The layout of the two-week
A diet with a duration of 2 weeks, you may be eating fresh fruits, sunflower oil and whole-grain loaves. If you want some snacks, you can replace the team's energy.
The diet is very strict, and, together with the compliance, you're going to practice sports, as a result, happy. For a couple of weeks of 10-to 15-pounds, which, clearly, have an impact on the way. The assets of a workout, it is best to put it off, you can leave one charging in the house or in the open air. Exercise is the best to do it before breakfast in the morning, or over a couple of hours after dinner.
| The day of the week | The Menu 1st week | The Menu for 2 weeks |
| On Monday | Breakfast, lunch, tea, and a boiled egg;
Lunch: 200 grams of chicken meat with broccoli; Dinner: yogurt and a hard-boiled egg. |
Breakfast: porridge oats with a couple of the dried fruit;
Lunch: soup of mushroom, cabbage, cauliflower; Dinner:200 g of cottage cheese. |
| On Tuesday | Breakfast: tea with bread.
Breakfast: 2 eggs, 250 grams of asparagus; Dinner: 200 g of cottage cheese and a glass of milk is sour. |
Breakfast: coffee or tea, or a handful of dried fruit;
Breakfast:2 eggs with stewed vegetables; Dinner: boiled fish.
|
| On Wednesday | Bed and breakfast: salad vegetables, and tea;
Lunch: mushroom soup with a salad dressing; Dinner: 200 g of beef, with cole slaw. |
Breakfast: coffee or tea with bread.
Lunch: stewed zucchini, apples. Dinner: meat and a salad of carrot, cabbage, egg. |
| On Thursday | Breakfast: an apple or an orange
Lunch: salad, boiled egg, and a slice of cheese; Dinner: salad and cottage cheese. |
Breakfast: salad from vegetables;
Lunch: grilled fish with lemon; Dinner:2 hard-boiled eggs, and tomato juice. |
| On Friday | -Breakfast: 150 grams of cottage cheese, and yogurt;
Lunch: low-calorie soup with the flesh. Dinner: 200 g of wheat. |
Breakfast: coffee with diet bread.
Lunch: fish stew, with kale, collard greens, cauliflower; Dinner: one serving of cottage cheese, and yogurt. |
| On Saturday | Breakfast: tea with bread.
Lunch: boiled chicken with salad, carrots, and cabbage; Dinner: 200 g of ricotta cheese with the yogurt. |
Breakfast, lunch, tea, and 200 g of wheat, cooked;
Lunch: bean soup, 150 g of meat of beef; Dinner: salad with veggies and 2 proteins. |
| On Sunday | Breakfast: oatmeal and an apple;
Lunch: 200g chicken with salad dressing; Dinner: 200 g of ricotta cheese in with the tea. |
Breakfast: 200 g of oat flour;
Lunch: baked chicken, 5 St. l. l bean; Dinner:2 hard-boiled eggs, a glass of tomato juice. |
It is advisable to drink plenty of water to stop your hunger. It is also helpful to use herbs and green tea.
How correctly to leave a diet
To stay in shape and not gain too much, you will need to follow a few rules:
- The practice of physical exercises, or from the long walk.
- For at least 2 weeks to exclude flour and sweet;
- Not too much;
- Drinking more than two gallons of water.
By following these simple rules, you can easily save the shape after the diet.
It is especially difficult for a high-protein diet for very quick weight loss
Hard hnoparanoBAAlparanonoeEu diet is often used by athletes, particularly men, who have the "drying" of the muscles, and get rid of the excess fat. Before you go on a diet, the athlete is increase muscle size (along with it being added and fat).
Later on, they will lose weight on a special diet, it does not affect the muscles, the protein. Strict diet is very harmful to the health of the woman, this is usually use by men.
A fast, protein diet, to stress, to the body. For the proper functioning of the body's need for carbohydrates, and when they are excluded, for the most part, the body experiences quite a shock.
Also, in the high-protein diet is dehydration, and stomach problems (constipation and pain). In order to avoid this, you need to eat fresh vegetables and drink a lot of water. No you are wrong, and that the use of the fibers in the vegetable, or bran.
Why can't I lose weight it is a diet that is rich in protein
Some people complain about all of the weight is in the diet that is rich in protein. It appears that, as it is possible. After all, protein is not to be delayed in the fat? There are a variety of reasons why the scales are much more:
- The prison is in the womb. If you do not eat a fibre, or a little bit to drink, but the headaches can occur. When the chronic constipation, it's worth picking up a diet with a large amount of fiber;
- Slow down your metabolic rate. Those of you who have recently complied with a calorie-reduced diet, or it leads to a passive life-style, don't adhere to this diet. The body is not quite ready for recycling, the amount of protein that is why it is best to look into other means of weight loss.
In the comments, and the results to be more fine
1 comment
I've always had the desire to lose weight, but I've never seriously didn't ask about diet. For 17 years, I have decided to make a change within herself, and sat in many of the popular diets of corn, and the kremlin, and t. d. After each one I set up with the weight back on, because it is not the strength of will to continue to eat right.
Work out in the long run, it also does not work for you, just as I zabrasivele. The exercise of the power was immediately reported, it was the fear of pumping the huge muscles. Cardio workouts are not easy, especially with a heavy weight. Running and swimming, seemed to be a lot bemdgovernamentais, and regular lessons only lasted for a couple of days after that, I gave it to him.
But one day, I decided to go in a different direction. It started in the back of the house, in the exercise of a power of its own (which, by the way, liked me a lot more monotonous cardio training), the longer the ride, at times, even at speeds in the range to run in the morning. The diet and gradually eliminating the hazard, then he sat down on the coais hnoparanoBAAlparanonos products.
The companies in six months, I have strongly lost weight, I have lost 17 lbs, with all of the old things that are really great. Weight loss healthy, slow, and I know exactly what you lost kilos / pounds more than me, it's not going to come back. They changed their eating habits, and now I can't brag about it, more or less, to a sport forms.
2 comments
Most recently, I lost weight (-11 kg), thus reducing the number of calories you burn. To improve the quality of your body and make your skin more firm, he decided to enroll in a fitness center. However, with the rations (sweets, flour, and deep-fried), and it was very difficult to deal with, I had no energy.
In order to strengthen the muscles, I have started to gradually replace products that are harmful to the protein. With the diet containing 60% protein, you train, it has become much easier for you. In addition to that, when I deleted it, the sweet, and to the press, it has become have more and more clearly, and the bottom steel is a beautiful round.