Protein diet involves reducing the intake of fat and carbohydrates, and increase protein. Thus, the body has to rebuild the metabolism by breaking down body fat.
The efficiency of such a power system is obvious: during the week we spend up to 4 kg weight loss, but nutritionists insist you always eat under this scheme is strictly impossible, it is fraught with serious health problems.
What can you eat with this diet, how to diet and how to choose the right kind?
The advantages of this system include the power quick getting rid of excess weight, and the ability to build muscle, make muscles more relief.
That is why protein diet for athletes engaged in power sports such as bodybuilding, powerlifting, – shown in the drying period.
Extended protein diet for men that differs from women's amount of "allowed" calories: representatives of a strong half of mankind is permitted to 1700 kcal per day.
About the efficacy and safety protein diet evidenced by the fact that it is allowed during pregnancy and while breastfeeding. It should be emphasized that we are not talking about hard protein diet, and a more balanced and moderate diet, without the complete exclusion of fats and carbohydrates.
Harm to the protein diet, if not its respect can be quite substantial: dermatological problems, dry skin, inflammation, hair loss, breakage and a dull, blurred vision, increased level of platelets in the blood (that is, the risk of blood clots).
Often "satellites" of this diet be insomnia, lack of energy, chronic fatigue.
If you decided to use protein diet to gain muscle mass or for weight loss, please note that doctors advise to stick with it for no longer than two weeks, and repeat no less than a year.
"Sitting" on a strict protein diet for a month, you run the risk of exacerbation of chronic diseases, problems with kidneys and pancreas.
Protein diet – contraindications
Forbidden foods for a protein diet include dairy and meats with high fat content, bread and any pastry, sugar, butter.
Forget the diet period of the confectionery Department, abstain from alcohol, sweet fruits, vegetables containing starch (in the first place is the potatoes and corn), canned food.
What can I eat on the protein diet? The list is not too extensive, but subject to the weekly protein diet allows you to choose a varied diet.
It includes eggs, lean meat and fish, fat-free dairy food, hard cheese, nuts, beans, sour apples, teas and fruit drinks, fresh juices, vegetables (cabbage, cucumbers, onions, peppers, tomatoes), mushrooms.
Subject to protein diet for weight loss will not be difficult to find recipes to cook that can be at home with the familiar and inexpensive products.
To diet protein for 7 days was effective and not too heavy for compliance, please note the following rules:
Want to know if quickly and "painless" lose weight on the protein diet, what do you think about the food system by those who observe that nutritionists advise?
Read reviews on protein diet "Protein diet – discussion and reviews" advice of the doctors about the menu for each day, the recommendations for enhancing the efficiency of the power system.
Picking up meals for lax-protein diets, consider your own taste preferences: it is not necessary to adhere strictly to the given menu, you can change the dishes sometimes, experiment with the ingredients within the resolved list and the total size of the portions.
If you decide to follow a high protein diet longer than seven days, the menu for 10 days or 14 days will not be fundamentally different: on the eighth day repeat the diet the first day, etc.
Menu protein diet for weight loss in 7 days and 2 weeks is given in the table below.
Each sentence is a description of one meal.
|1st||Tea or coffee (without sugar, with skim milk). A green salad dressed with balsamic vinegar, 1-2 boiled eggs. 100 grams of rice, boiled poultry fillet (without skin) – 150 g. 100 g of cottage cheese, protein shake.. Vegetable salad, 150 g of fish per pair. Tomato juice|
|2nd||Tea or coffee. A green salad dressed with balsamic vinegar, 1 toasted grain bread. 100 g rice, 150 g of boiled fish or steamed. Vegetable salad without salt. 200 g of boiled meat (poultry fillets or beef). Protein shake.|
|3rd||Tea or coffee. 1 orange, 1 kiwi fruit, 2 boiled eggs. Green salad, 1 egg. Vegetable salad no dressing, protein shake. 200 grams of boiled or baked meat. Green tea.|
|4th||Tea or coffee. 1 egg, 50 g cheese. Baked eggplant or zucchini. 1 orange, protein shake. Salad vegetables. A glass of Apple juice.|
|5th||Tea or coffee. Salad of boiled or fresh vegetables. 100 g rice, 150 g of fish (boiled, baked, steamed). The carrot salad. 1 Apple, protein shake. A glass of tomato juice.|
|6th||Tea or coffee. Boiled egg with vegetable salad. 100g rice, 200g chicken. Salad vegetables. 1 egg with carrot salad. Green tea.|
|7th||Tea or coffee. 1 orange. 200 g of chicken meat. 200 g of cottage cheese, protein shake. Salad vegetables. A Cup of yogurt.|
Smoothie recipes for the protein diet for weight loss:
If strict protein diet you dropped 5-10 pounds in 7-10 days, it does not mean that after its completion can the soul to eat cakes. To expand the menu, must gradually:
Even two weeks after the release of the protein diet is better to continue to drink tea or coffee without sugar, not to abuse the flour, fried, sweet.
Protein diet is not the most balanced diet, but proven and doctors, and by the scens. By adopting such a system, don't forget about the sense of measure and timing of the diet.