Protein Diet

Protein diet is recognized as one of the most effective for weight loss. If you can stick to their healthy options, weight loss is not only comfortable, but also correct. After eating protein-rich foods can satisfy your hunger and ensure recovery of muscle tissue after exercise. So, this plan - the most suitable for improving program "Sport plus proper nutrition." However, under this name, there are a few ill-diet-scheduling, compliance with which can cause unpleasant consequences. Let's look at more types of protein diets. 

Protein diet: Why Not Completely Eliminate Carbohydrates 

to lose weight with proteins often use this recipe - you can eat only lean chicken, fish, veal and drink unlimited drinks without sugar, but all the rest of the products should be deleted. This plan is neither healthy nor balanced. Usually, the authors of these schemes require to hold a diet for 10-14 days for allegedly "changes in metabolism and health."

Example: The diet of astronauts

-In fact, a complete rejection of carbohydrates can cause malfunction of the body. Lack of carbohydrates and plenty of junk food causes the so-called ketosis - poisoning ketone bodies, products of protein into amino acids. 

-In addition, the "diet" promotes eating disorders. People simply get used to eat large portions of food, regardless of hunger, as an excess of the protein it is almost there. As a result, former supporters of ill-protein diets lose weight, often gaining pounds back. 

Some authors diets believe that the complete exclusion of carbohydrates - a necessary condition for weight loss, because in the process of ketosis, the body draws its energy mainly from fat. However, current research indicates that a diet rich in protein, does not have to be completely carb to help burn fat. 

That, as far as you lose weight, is more dependent on the daily caloric intake and what exactly do you eat carbs during the day, and how much pure protein per 1 kg consume.

How to make the menu proper protein diet for weight loss?

Protein diet for Weight Loss

Weight loss Is possible only under conditions of constant energy deficit. You still have to eat less, though, because of protein, you will feel full. However, the most competent strategy is the planning of daily energy intake according to your own weight. Calculate the ratio of its core metabolism. This will help to choose the amount of food that will give you courage, and at the same time, will consume fat.

By the numbers basic metabolism should add 400-800 kcal / day, if you exercise regularly, and 200-300 in the passive way of life.

Having received the number, you can do Nutritionist.

Protein diet for weight loss 

requires mandatory adherence to the following principles:

-You need to eat 4-6 times a day, the last reception - 3-4 hours before sleep, the first - half an hour after getting up

 

-Each meal should consist of a portion of the protein and additional products  

-Up to 14 hours may be 1-2 servings sources of complex carbohydrates. This 4.6 tablespoons of boiled buckwheat, oatmeal, or the same cooked brown rice. From other starchy foods during active weight loss should be avoided. 

-After 14 hours of the day you need to eat protein foods only with non-starchy vegetables - cucumbers, cabbage, tomatoes, lettuce, squash,

-Fruit stands limit 1.2 savory apples or citrus fruits in the morning

-Stop taking drinks with sugar substitutes between meals, because it awakens the appetite. 

-Fat, especially animal, should be limited to 30-40 grams per day. This amount is provided by 1-2 tablespoons of vegetable oil as a seasoning for vegetables, provided that the rest of the food is prepared without fat. 

Protein products for the diet 

In the diet to lose weight you have to eat one of these protein foods at each meal:

1. 150-200 g chicken breast without skin

2. 150-300 g of seafood

3. 150-200 g lean fish,

4. 100 g veal or beef

5. 150-200 grams of tofu

6. 180-250 g of fat-free yogurt,

7. 1 serving of whey protein isolate (1 cup skim milk, 30 grams protein powder)

8. 1 serving of "mixed" cocktail weight loss (diet-drinks with dietary fiber, to add other foods, particularly carbohydrate, is prohibited)

9. 4.6 egg whites.

These foods should be eaten in the quantities specified in the list.

Fried, baked with cheese and fatty sauces water is prohibited.

Permissible use of natural soy sauce, balsamic vinegar, herbs, garlic and lemon juice as a seasoning.

Protein Diet Menu

Sample menu for a woman weighing 65 kg, who trains three times a week, as follows:

• Breakfast: 6 egg whites, baked with spinach, 3 tablespoons of oatmeal with cinnamon and half a baked apple. Tea or coffee without sugar and cream.

• Lunch: 3 tablespoons boiled buckwheat, 150 grams of chicken breast for a couple

• Dinner: broth with 100 g of meat and non-starchy vegetables, grind in blender soup • Lunch: 200 g of cottage cheese with vegetable salad

• Dinner: 200 grams of fish steam or steam cutlets with green beans

• Before bed: a cup of yogurt or a protein shake.

Fiber diet helps to lose weight almost all, but it is most effective in combination with weight training in the gym. As we can see from the list, in the period of weight loss eating sweets and alcohol are not allowed.

To prevent failures every 10 days to schedule a day off from the diet, and eat a small portion of your favorite product "off the list."

Before you sit down to a protein diet make sure to complete a medical examination. Abnormalities in the kidneys, liver, heart, pregnancy are absolute contraindications to the protein diet.

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