Can you lose weight without hunger or complicated menus?It turns out to be yes.The weight loss protein system is ideal for those who prefer a hearty but simple kitchen.
To adhere to a well-developed diet, you do not need to buy expensive overseas dishes and have professional cooking skills.All dishes can be prepared from any common products familiar to the housewife.
Protein diet options
There is a lot of protein nutrition.The most popular thing in weight loss is to win the following methods:
Dyukan's Diet
The author's plan is 4-stage weight loss.
Each stage has its own list of goals, temporary boundaries and allowable ingredients:
- Attack - from 1 to 10 days, only protein foods are allowed;
- Cruising from 2 weeks to six months (12 months if necessary), the menu is built on the date of protein and protein vegetable;
- Merge - Starting from 50 days, aiming to retain the results achieved, gradually introducing fruits, starchy vegetables into your diet, and allowing your favorite dessert once a week;
- Stable - There is no limit on duration.
The particularity of this method is to include 1.5-3 tablespoons of bran in your daily diet.
Maggie
The technology gently gained an unusual name with the light hands of the former Prime Minister of Margaret Thatcher, who is losing weight under this food plan.You can follow a strict system for 2 or 4 weeks.There are two options: eggs and cheese.
One characteristic of the diet is the combination of protein products and citrus fruits.
Kremlin
The program was designed for two weeks.The basic principle is the least carbohydrate.Allow any meat, fish dishes including fried, vegetables, eggs, cheese.Each product is represented by a conditional unit (point).You can't exceed 35-40 B per day
.Features-There is no limit to a portion of the dishes that you can eat until fully saturated.
What to eat on a protein diet: List
Recommended product list for protein menu:
| category | scroll |
| milk | Any fermented milk drink 0-3% fat (kefir, yogurt, yogurt, fermented), milk up to 2.5%, cheese up to 5%, hard cheese. |
| Meat | Lenten beef, turkey, chicken, rabbit. |
| Fish and seafood | Sea, any low fat. |
| vegetable | Everything except potatoes. |
| fruit | It is best not to add sugar (apples, pears, citrus fruits, kiwis, plums). |
| Group | Buckwheat, oatmeal, millet, brown rice, chickpeas, pearl barley |
| berry | Strawberries, black and red currants, sea antlers, raspberries, blueberries, cranberries). |
| mushroom | Fresh or frozen. |
| Egg | Kulin, quail. |
| Green | all |
| Bread, toast | From whole grains, rye flour, yeast-free (plus bran, flax, pumpkin seeds, sunflower seeds). |
| Vegetable oil | Olives, flax. |
| drinks | Black, green, herbal tea, coffee, mineral water, ordinary clean water |
Prohibited products on protein diet
To effectively lose weight, it is necessary to remove all fast carbohydrates from your diet, as well as foods that are high in fat.
First, the ban applies to refined sugar, confectioner sugar, white wheat bread, bread, yeast pastries, cakes and pies.
Unacceptable product lists also include:
- meat, fat variants of fish;
- Finished semi-produced products, canned food;
- kimchi, smoked meat, lard;
- Any store seasoning, mayonnaise, tomato sauce;
- Starch - containing vegetables (potatoes, beets, corn);
- Packed juice, sweet soda;
- Alcohol.
Dried fruits and some fruits should also be given up during diet: dates, bananas, grapes.
Banner diet to reduce weight in Dukan diet
The technology was developed by French doctor Pierre Dukan 30 years ago, but it only gained wide popularity in the 2000s after the author published "I Can't Lose Weight."
The basic strategies for reducing Dukan’s dietary weight are built on four clearly planned cycles:
- The first phase is "attack", mentally and physically the most difficult.It lasts no more than 10 days, but the food restrictions are the most stringent.It is allowed to consume up to 72 different types of proteins.The same type allows you to prepare for upcoming changes.
- "alternately".Plant fats are also added to the diet of up to 28 kinds of vegetables: all types of cabbage, zucchini, eggplant, tomatoes, cucumbers, artichokes, celery, celery, patch beans, pumpkin, carrots, onions, onions, onions, salads, salads, spinach, spinach, asparagus, greens, vegetables, mushrooms, mushrooms, mushrooms.
Some ingredients are only small (g/g/day):
- Eggs - 25;
- Vegetable Oil-18;
- chia -12 seeds;
- Flax seeds-7;
- Tomato sauce-50;
- Gerja Berries -30.
At this stage, food is built as follows: Protein Day, then protein vegetables, etc.
- "merge"- Aim to gradually introduce conventional products (fruit, whole grains, cheese, potatoes, etc.).There is the next protein day every week.
- Stablize.It involves nutrition based on food addiction formed.
At all stages of weight loss, at least 15-20 grams are required.There is bran every day.Useful additives activate the digestive tract and stabilize intestinal cleansing.
Why protein products help lose weight
The protein foods entering the human body are digested very slowly.A lot of effort is spent on the assimilation process of protein compounds.In the absence of fast carbohydrates in the diet, energy is drawn from fat cells.
Over time, conforming to carbohydrate deficiency can lead to a decrease in fat reserves and a gradual decrease in volume.During the day, use 30-50 gr.Complex carbohydrates.
Can eat only protein
A pure protein diet cannot be used for a long time.Follow the protein menu for no more than two weeks.This is the best time to start the body with necessary changes without compromising health.A longer share of carbohydrates and fat can negatively affect a person’s external and internal state.
Most dietitians can be sure that for proper nutrition, protein, fat and carbohydrate balance composition is more appropriate, combining all the necessary trace elements and vitamins.The recommended proportion ratio is as follows: 30%B./ 20% J. / 50% U.
What will protein diet produce?
Often, adhere to the key principles of nutrition and maintain an active lifestyle, the results will not be long.At the end of the first week, external changes will appear obvious.In such a short time, you can get rid of 1.5-4 kg.Too much weight.The Endo figures depend heavily on the original weight and personal characteristics of weight loss.On average, you can lose 3-5.5 kg in 14 days of your diet.
in conclusion
The protein menu is not for everyone.Elderly people and women are in some position and it is best not to take such hard weight loss measures.In the presence of severe gastrointestinal diseases, the inflammatory process in the kidneys and liver is contraindicated.