Protein diet is a diet based on reduction of carbohydrates and fats and increase the protein amount in the diet. Weight loss is achieved by reducing caloric intake on the background of energy deficit, the body is forced to start the process of lipolysis, that is, to use fat stores. The advantage of the diet is that the body loses weight mainly through fat and retains the m Yazov mass.
Protein diet is the best option for those who want to burn that fat, and not on the basis of muscle and lose weight without constant hunger.
Can I lose weight on the protein diet and how much
Protein diet is one of the few that allows you to lose weight without painful feelings of hunger, maintain a beautiful appearance. The body no longer receives energy from fast carbs and fat, so he has to use the reserves of muscle glycogen and then fat. That is why during the diet can be a weakness in the muscle – glycogen is spent actively enriches m Yazov mass.
Diet will not be forced to wait for the result first changes replacement after 2-3 days. For a week on this diet usually takes from 4 to 8 kg (depending on weight and diet). The skin becomes in Jalou, the body is tightened and toned.
The diet is based on animal and partly vegetable protein. Most of the protein in animal products, the record is a lean meat.
Also contains a lot of protein in eggs (it is advisable to use them without the yolk), lean fish, low-fat dairy products. Optionally, you can use sports nutrition (whey protein isolate), but this is optional.
Without carbohydrates the body can not exist, so we can include in the menu of citrus – they accelerate fat loss and help to digest heavy protein foods. You can add to dishes such as baked fish with lemon or orange slice cheese.
With this diet menu have to be a lot of fiber to improve digestion.
How does the protein diet the basic principles
Because it stops the flow of sugar into the body, begin to use body fat. Of course, in the diet there is a certain amount of carbohydrates and fats, however, they did not prevent the weight loss, because consumed on the brain, soft muscles and internal organs.
The main feature of the diet is that protein, in principle, not deposited in adipose tissue, and degradable and is spent on the needs of the body. On the protein diet does not need much to cut calories, because the effect is not based on a decrease in the nutritional value of the diet.
Good protein diet accelerates the metabolism, allowing you to consume more calories without the risk of gaining extra weight. To improve the effect, you need to drink more fluids, exercise and eat vitamins.
This type of food will be difficult for those who love sweet, after all is excluded not only sugar, but any carbohydrate sources. Therefore, to sustain a diet will be difficult for people with mental activity.
Diet result is achieved in several stages:
- The expenditure of glycogen and excess fluid. Fast the weight goes, but fat even begins to burn. In the early days can be weakness and dizziness;
- Food protein food and supplies. The body rebuilds your type of food, spending fat reserves and using enters the body the protein;
- The decrease in blood insulin, as a consequence, loss of appetite and weight loss.
Easy carbohydrates, especially sugar, provoke insulin spike, which inhibits fat burning and increases appetite. So a day on the protein diet are allowed to eat 50-70 g of carbohydrates, preferably slow.
Varieties of protein diets
The essence of all types of protein diets are the same – eating foods that are high in protein and restrict carbohydrates to fats. Starts the process of ketosis – acidification of the body and burning fat. These differences of diets in their severity and diet. The most popular are:
- Duke. Based on a diet with a high protein content and a small amount of complex carbohydrates. The diet consists of lean meat clear of meat, eggs, fish. The process is divided into several stages: attack, cruise, consolidation and stabilization;
- Maggie. Dieters should eat eggs, sometimes adding vegetables or unsweetened fruits. The diet lasts from weeks to months, repeat once a year;
- Kremlin. Diet there are special restrictions on the number of products, but not so severely restricts carbohydrates. High protein food is designed for up to two weeks.
Ducane
This method of weight loss involves the use of low-calorie and satisfying products in virtually any quantity. On protein products do not include restrictions, which diet is tolerated much easier.
Weight loss is divided into 4 stages:
- Attack is the most effective and challenging phase. It starts with a quick fat burning and the restructuring of metabolism. A week you can lose up to 7 kg in weight, continue this phase should be as long as need be, but not more than 10 days. On the attack you can eat low-calorie protein products to prepare food we need without oil. The portions are not limited to, because a lot of protein coupling is unity still will not work.
- Cruise sparing phase, which lasts much longer attack. You can perform this phase from several weeks to several months until the desired result. Protein days in this phase, alternate with vegetable 1/1, 2/2, 3/3, etc.
- Consolidation – way out of the diet. At this stage there is a gradual return to usual diet. It is not necessary to lean on the sweet, because the metabolism is not yet rebuilt for processing large amounts of carbohydrates. Hour consolidate is calculated as follows: for each thrown kilogram phase lasts 10 days. For example, after losing 15 kg is necessary to continue the stage of 150 days;
- Stabilization – the usual diet with small adjustments. You need to introduce new habits: of drink 1.5 l of water a day, walking more, walk, exercise and do regular fasting days.
Malysheva
Protein diet malyshevoy – one of the varieties of protein diet. It combines the principles of fractional power high-protein diet. after the diet, the weight will not come back (if you follow the rules), and the diet of the diet is quite nutritious and good fills.
The author of the diet gives your instructions before starting a diet that help to tune in the desired fashion:
- Positive attitude – you need to devote time to the hobby and prepare for a great result of the diet;
- In the diet should be a smooth release, sharp go on the same diet is impossible;
- Restricted caloric intake – no more than 1200-1400 calories a day depending on growth;
- Smaller meals – 3 meals, 2-3 snacks;
- Not starving, otherwise weight loss will slow down.
For those who are involved in sports or moving around a lot during the day, the calorie allowance increases to 1500-1700. It is best to alternate cardio with strength.
Protein nutrition in the diet Malysheva present as a fasting day. Before Breakfast you should drink a glass of purified water. After half an hour the compound unity is a boiled egg, cucumber and any greens (you can cut foods and make a salad).
During the rest of the day it is recommended to eat boiled chicken without skin, less than 0.6 kg. to remove from the meat of excess fat, you must boil the meat until soft, drain the water, rinse the chicken and pour new water.
If desired, the chicken can be replaced by other protein foods, such as low-fat cheese. Do not exceed daily caloric intake to 1500 kcal.
Sports no carb diet
Drying of the body is gradually reduced caloric intake by cutting the carbs and fat. Usually, this system is resorted to athletes who want to keep m Yazov weight and remove excess fat.
On drying not only sweets, flour products and alcohol in the latter stages banned, even sweet fruits and honey. You also cannot eat a lot of fat, so protein foods should be lean.
Important! The harder the drying, the more water you need to drink. If we ignore it, not to avoid problems with digestion, metabolism and health. You also need to take vitamin complexes, because the diet restricted, and the water washes away vitamins and minerals.
Drying the following rules:
- Smooth entry into the diet. A sharp transition to dry – stress to the body and the subsequent failure;
- Food 6 times a day. For lunch it is advisable the connection of unity to eat something light, before going to bed not to eat. For snacking great sports nutrition (protein isolate, protein);
- Drink plenty of liquids. The amount of water is calculated as follows: 30 ml per kg of body weight. On hot days or on training days you should drink even more.
10% of the diet are vegetable oils and animal fats, carbohydrates (mainly complex), the remainder being protein. Increase the amount of protein should gradually.
For Breakfast you can eat cereals (except semolina), sour fruit, nuts (not more than a handfuls a day) and vegetables. You can also consume bran and herbs to help the body digest protein. From sweet berries and fruit (bananas, peaches, and grapes) have to give.
Should prevail strength training, but do not be redundant and cardio. Such a regime and diet, you can only observe people for some time engaged in the activities scored m Yazov mass.
Contraindications
If the diet does not adhere to these guidelines to adhere to too rigid a diet and wrong to get out of it, it only hurt the body. Though protein diet good and burns fat, it is putting a strain on the liver and kidneys, and the digestive tract.
Protein is digested harder and longer than carbohydrates or even fats. If you eat little fiber (contained in vegetables and bran) and drink little water, remnants of food in the intestines begin to rot and release toxins. This can lead to problems with the gastrointestinal tract, and bad breath.
Fast and hard protein diets lose weight quickly, so the skin can SAG. So this problem did not happen, you need to exercise, the best help strength exercises. Also helps body wraps, massages, scrubs and douches.
Some people can hook up unity to appear bags under the eyes or swelling. Diet strongly influences the kidneys and liver, so if you have problems with these organs diet is contraindicated.
Also sit on the protein diet is not to those who have frequent constipation. People with gastritis and enterocolitis, pain in the stomach diet is also contraindicated.
A large protein intake reduces calcium reserves in the body, which leads to deterioration of hair, bones and teeth. Hair loss and rickets this type of food contraindications.
Hard and prolonged diet can lead to infertility, hormonal disruptions and disorders of the ovaries. That is why this way of losing weight is more dangerous for women than for men.
Duration
To sit on such a diet may be no more than 2 weeks. The most common options – a fasting day on protein, 3 days, 1 or 2 week. More than two weeks lasts only protein the Dukan diet.
The advantages and disadvantages of diet
The pros of this power is significant:
- The first results can already be seen with another day;
- Protein foods are very hearty and long-absorbed, so hungry on the diet will have;
- A varied and healthy diet of vegetables, cereals and protein foods (in addition to strict diets);
- The lack of headaches, fainting spells and sleep disorders due to starvation;
- Fiber heals the intestines and removes it from unnecessary toxins (in each variant protein diet is recommended the consumption of vegetables or bran);
- No need to count calories, and weigh portions, as the compound unity is too much protein still does not work;
- You can use diet to gain muscle mass or drying.
However, in addition to advantages diet this type of diet and its drawbacks:
- An unbalanced diet, lack of vitamins and minerals derived from fruit. When you suffer diet supplies of calcium, since it AIDS in the absorption of protein. To avoid deficiency, you need to take a multivitamin;
- Fatigue through the marriage of carbohydrate – the main source of energy. People whose work requires concentration, it is better to abandon diet;
- Large burden on the liver and kidneys, excess protein production can be deposited in the form of stones;
- The increase in cholesterol levels when consuming large amount of fatty animal products.
Protein diet is quite dangerous for women, as high protein intakes can cause hair loss, violation of cycle and at worst, infertility.
How much protein you need a connection unity be eaten the same day
The amount of protein is calculated depending on the weight of 3-5 g per kg of body weight. The amount of protein should be increased gradually so as not to enter the body in a state of stress.
If you do not want to calculate the Hungarians and calories, follow already made diet menu or listen to your body. The compound unity is the protein more than the norm you are unlikely.
The list of allowed foods on a diet
When dieting it is possible to use such protein products:
- Lean meat (skinless chicken, beef, rabbit and veal);
- Low-fat offal;
- Lean fish and seafood;
- Eggs in any form, prepared without oil;
- Low-fat milk and milk products;
- Buckwheat, oatmeal, beans, peas and bran;
- Dried fruits in small quantities;
- Non-starchy vegetables (cabbage, tomatoes and cucumbers);
- Any greens;
- Sports nutrition.
Also can not forget about drinking plenty of fluids – at least 1.5 liters of water a day.
Protein drinks for quick weight loss
Most often, protein shakes are prepared from the sports nutrition, mixing with any liquid.
The basic recipe for home recipes a pack of low-fat cottage cheese with 1-2 cups of milk, and you can add bananas, honey, oatmeal, cottage cheese, vanilla sugar, cinnamon, egg whites, walnuts, raisins, dried apricots, flax oil, etc. But for weight loss it is necessary to monitor calorie intake and overall calorie cocktail particular.
Simple recipe for protein shake:
- Mix in a blender with 350 ml of milk and 1 pack of low fat cream cheese.
- A cocktail of cottage cheese and drinking yoghurt. The ingredients you need to mix in the blender and add sweetener or dried fruit.
- To packs of cheese and milk add 1 tablespoon of Flaxseed, strawberries to taste.
Recipe for protein drink for energy recovery:
- To packs of cheese and a glass of milk, add 2 teaspoons of instant black coffee.
As a basis we can take not only cheese and whole milk, also it can be powders, proteins from sportmagazin,
Prohibited products
On the protein diet banned the following products:
- Fatty meat and fish;
- Semolina, macaroni and bakery products;
- Sweet (ice cream, cakes, chocolate, jam);
- Sweet fruits and berries (bananas, peaches, and grapes);
- Potatoes, beets, boiled carrots and corn.
- Sugar and fructose;
- Store-bought juice;
- Sweet soda and alcohol;
- Mayonnaise, ketchup and other sauces.
Should not completely abandon fats and carbohydrates in the morning can be a compound unity is a fruit for a snack. Also in the day can compound is not one prohibited product to choose from, having worked for him after this sport.
The rules of cooking
Protein foods for diet, you should prepare so that in the process she became even more calories. Meals you cannot cook and bake with butter and sauces.
If you want to fry dish, it can be done on a nonstick pan. Can the best of cooking – baking, boiling and stewing, and grilling. Food cooked in this way is no worse than fried.
Meat or fish can be baked alone or with vegetables. You can also prepare vegetable salads gray greens much healthier. In a dish, add the spices, soy sauce and a little salt.
A quick version of the diet on protein products for 3 days
To three days before an important event to lose a couple extra pounds, you can use a crash diet. Diet like this:
- Breakfast – 1 egg with cucumber, or herbs;
- Snack – low-fat yogurt;
- Lunch – 200 g of cottage cheese 5%;
- Snack – small bowl of salad dressed with a half spoon of oil;
- Dinner – 150-200 grams of cheese.
On the second day offered a menu of:
- Breakfast – 250 g oatmeal with handful of dried fruit;
- Snack – Apple;
- Lunch – bean soup with chicken or Turkey;
- Snack 30 g of nuts;
- Dinner – 150 g low-fat cottage cheese.
Diet 3rd day views:
- Breakfast – 200 grams of cottage cheese with half a banana;
- Snack – 1 egg;
- Lunch – 100 g chicken and 1 cucumber;
- Snack – orange;
- Dinner – a glass of buttermilk and 140 g of cheese.
To lose on such a diet can be from 2 to 5 kg (depends on which weight now). After the diet you should slowly increase caloric daily intake and to introduce new products. After a couple of days you can use honey or sweet fruits. To lose weight faster and fix the result, it is desirable to do sports.
On a diet you can perform morning exercises or long walks. Grueling workout greatly Deplete the body, so it is better to postpone them. This diet should drink and take a multivitamin.
Sample menu of dishes for every day of the week
Menu for one week balanced and composed, so losing weight is not starving and did not feel a strong weakness. The diet is quite varied, composed of simple dishes that can be prepared each. To adhere to such regulations should be no more than two weeks, after that you need to give a break to the body.
Scheme two weeks
On the diet for a period of 2 week, you can eat fruits, sunflower oil and whole grain breads. If you want some snacks, you can replace sports nutrition.
The diet is quite strict, and if, together with its observance will VI sports, the result will please you. A couple of weeks out from 10 to 15 kg, which will significantly affect the figure. Active training is better to postpone, only to leave charging at home or outdoors. Exercise is best to do before Breakfast or after a couple of hours after dinner.
| Day of the week | Menu 1st week | Menu 2-weeks |
| 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 soup, cauliflower; Dinner:200 g of cottage cheese. |
| Tuesday | Breakfast: tea with 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 stewed cabbage; Dinner: boiled fish.
|
| Environment | Breakfast: vegetable salad and tea;
Lunch: mushroom soup with salad; Dinner: 200 g of beef with cauliflower. |
Breakfast: coffee or tea with crackers;
Lunch: steamed zucchini, Apple. Dinner: beef & carrot salad, cabbage, eggs. |
| Thursday | Breakfast: Apple or orange
Lunch: salad, boiled egg and a piece of cheese; Dinner: salad and cottage cheese. |
Breakfast: vegetable salad;
Dinner: fish baked with lemon; Dinner:2 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 diet-bread;
Lunch: fish soup with cauliflower; Dinner: serving of cottage cheese and yogurt. |
| Saturday | Breakfast: tea with bread;
Lunch: boiled chicken with salad of carrots and cabbage; Dinner: 200 g of cottage cheese with yogurt. |
Breakfast: tea and 200 g of boiled buckwheat;
Lunch: bean soup and 150 grams of beef; Dinner: vegetable salad and 2 protein. |
| Sunday | Breakfast: oatmeal and an Apple;
Lunch: 200g 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 plenty of water to fill up. Also useful to use Yana Yana herbal and green teas.
How to get out of the diet
To keep the shape and not gain extra, you need to follow certain rules:
- Exercise, lot of walking;
- At least 2 weeks to exclude flour and sweet;
- Do not overeat;
- Drinking more than two liters of water.
Sorry by following these rules, you can easily retain the shape after the diet.
Particularly strict protein diet for quick weight loss
Hard high-protein diet is often used by athletes, especially men who need to "dry" soft muscle and lose fat. Before you sit on such a diet, athletes are increasing m Yazov mass (with her added fat).
Later they lose weight on a special diet, does not affect soft when protein. A strict diet is quite dangerous for women's health, so use it usually men.
Quick protein diet is stressful to the body. For the normal functioning of the body needs carbohydrates, and when they are excluded almost completely, the body experiences a shock.
Also on the protein diet may dehydration and stomach problems (constipation and pain). To prevent this, you need to eat fresh greens and drink a lot of water. Is not excessive and the use of fiber from vegetables or bran.
Why doesn't it work to lose weight protein diet
Some people complain about weight gain on the protein diet. It would seem as possible. After all, protein is not deposited in fat? There are several reasons why scales show plus:
- Constipation. If you do not eat fiber or little Petey, can cause constipation. Chronic constipation should choose a diet with a large amount of fiber;
- Slow the metabolism. Who just did a low calorie diet, or lead a passive lifestyle, you should not follow this diet. The body is not ready for processing such amounts of protein, so it's best to look at other ways of losing weight.
Reviews and results thinner
1 review
I always wanted to lose weight, but I never seriously thought about diets. At the age of 17 I decided to change something in yourself, sitting on many popular diet buckwheat, Kremlin, etc. After each one I gained weight because of a lack of willpower to continue to eat correctly.
Sports, too, did not work, so I immediately threw. Strength exercises, I immediately discarded, was the fear to pump huge soft strings. Cardio exercises did not come easy, especially with more weight. Running and swimming seemed like a very boring, long and regular classes just a few days, after which I threw.
But one day I decided to go the other way. Started to do strength exercises at home (which, by the way, I liked it a lot more monotonous cardio), walking more, sometimes even run interval run in the morning. From the diet gradually rule out harm, and then began to lean on high-protein foods.
Six months later, I lost a lot of weight, dropped to 17 kg, all old things are very large. The weight loss was healthy and slow and I know exactly what the lost weight won't see me back. Changed dietary habits, regime, and now I can boast of more or less athletic shape.
2 review
I recently lost a lot of weight (-11 kg), reducing the number of calories consumed. To improve the quality of the body and makes the skin supple, decided to enroll in a gym. However, this diet (sweets, flour and fried) was very difficult to do, not enough energy.
To strengthen soft muscles, I started to gradually replace unhealthy foods for protein. Diet, contains over 60% protein, exercise became much easier. Also, when I eliminated sweets, the press began to emerge more clearly, and buttocks became good round shape.