You still think that your love for food and need to pass the most difficult test in the form of a hunger strike extends for several weeks? The diet, built on protein energy, just the complete opposite to this opinion.
The essence of the diet is that every day you should eat mostly protein food – a lot of fish, meat and low-fat dairy products. All of these products are very nutritious, delight you saturate, so it's not going to disturb the feeling of hunger. But, devoid of carbohydrates and fats, your body starts to spend as extra energy own fat reserves.
The duration of a diet rich in proteins
In the diet rich in protein may be no more than two weeks (preferably 7 to 10 days), after which, necessarily, need to take a break of at least 4 to 6 months. It is possible that, for you to obtain a ideal weight you need to resort to a diet at once. Then, just to delete them from the menu of simple carbohydrates and fats: fried in oil, food, cakes, chocolates and other products that contain in their composition saturated fats and sugar. About the products to explain a bit below.
Pros and cons of a diet rich in proteins
The main advantage of diet fast slimming. When you do this, you will not have the constant feeling of hunger, as protein-rich foods provides the body with the required amount of energy for the whole day. But it is not as good as it seems at first glance. In addition to the advantages, there are also disadvantages.
The main disadvantage of a diet rich in protein is that is not balanced. With a minimum intake of fats and carbohydrates, the body loses the ability not only nutrient for the set of excess weight, but also vitamins, minerals, fatty acids.
- protein-rich foods delight you satisfies the body;
- refers to the category of diets quick;
- a varied diet feeding;
- there is no limit to the number of calories consumed;
- high efficiency (up to less than 10 kg in 2 weeks);
- the result is stored for a long time.
- exemption of sweets, starchy foods and fatty foods;
- insufficient entry of vitamins and minerals.
The use of a diet rich in proteins it is obvious the six undeniable advantages against the two small cons. Despite this, the diet there is a major drawback, that can not stay more than two weeks.
In several studies it has been found that protein power with one life-form can cause damage to an organism. The long duration of the diet leads to swelling of the kidneys, the development of kidney disease, stone, and other unpleasant effects.
To reduce the load on the kidneys, the need to include a sufficient amount of liquids and fiber such as fruits and vegetables allowed in the diet.
The rules of a diet rich in proteins
Protein diet is considered to be one of the least dangerous, the important thing is to be in him not the most recommended life (7-10 days), taking breaks, as well as to comply with the 3 basic rules:
- Drink a sufficient amount of liquids – for a minimum of two liters. The best for this suitable mineral water that restores the mineral balance in the body.
- Taking vitamin b complex and minerals.
- The amount of calories / day should not be less than 1200 – this is the minimum to maintain health.
- meat poultry without skin (chicken, turkey);
- non-greasy fish;
- fruits of the sea;
- the beef, veal;
- viscera (liver, tongue, heart);
- low-fat dairy products (cheese, yogurt, milk, yogurt without sugar, without sugar, cheese, curd cheese, cheese and tofu);
- the egg whites;
- cereals and whole wheat bread (4-6 St. l. cereal or 1 slice of bread);
- vegetables (cucumber, tomato, celery, all kinds of cabbage);
- fruits (apples, all citrus fruits);
- drinks (tea and coffee without sugar, mineral water).
- any canned;
- semi-finished products;
- chocolate, marshmallows, candies and other sweets;
- fat dairy products;
- fruit, apart from apples and citrus fruits;
- vegetables containing starch, such as potatoes, beans, corn, beans, peas as well as vegetables with great sugar content – carrots, beets;
- prohibited during the diet drink fruit juices, jams, sweets, soft drinks, including with the words "light";
- sugar and its substitutes (fructose, glucose, sorbitol).
The food can be cooked in the steam, in multiburce or bake. Fry in butter, sprinkle bold sauces, mayonnaise, is prohibited. You can add natural, the soy sauce, the balsamic vinegar, the herbs, the lemon juice, the pepper and the salt.
The mode of feeding with a diet rich in protein
- The food you will need to take 4 to 6 times a day, being the first reg – half hour after the lift, and the last no later than 3 hours before bedtime.
- Until 14.00 of the day of the animals, a small portion of complex carbohydrates in the form of 4-6 St. tablespoons of boiled wheat, oatmeal, brown rice or a piece of TSElinternovagon of bread.
- From fruit may 1-2 carriedladca of apple or citrus fruit in the first half of the day.
- After dinner, protein-rich foods you can eat only vegetables that do not contain starch, such as cucumber, tomato, cabbage, lettuce;
- The fat is allowed up to 30 g per day, in the form of 1-2 Ot. tablespoons of linseed oil, added the vegetables, with the rest of the food is prepared without oil.
To avoid collapse, once per week you can activate in the menu of a small portion of a loved one for a product that is not on the list.
The options of the menu of a diet rich in proteins
Each day's Menu, which consists of five meals, which includes a sufficient amount of protein products to the body has not experienced hunger. Diet very varied, in this case is of the most simple and easy in the preparation of the dishes.
The diet was calculated by the week, when there is excess weight, the number of days can be increased up to 14 days (2 weeks is the maximum, which can be located in protein nutrition).
Menu protein diet for one week (7 days)
Monday, day 1
- Breakfast: 150 g of ricotta lean, tea or coffee.
- Snack: 1 apple.
- Lunch: 150 g of baked chicken breast, 1 slice of TSElinternovagon of bread.
- Afternoon snack: 100 g of yogurt.
- Dinner: 200 g fish, steamed, vegetable salad.
Tuesday, day 2
- Breakfast: 150 g of yogurt without sugar, tea or coffee.
- Snack: 1 orange.
- Lunch: 150 g of cooked beef with vegetables.
- Afternoon snack: a cup of yogurt.
- Dinner: 200 g boiled fish, 200 grams of fresh vegetables.
Wednesday, day 3
- Breakfast: 3 egg whites, coffee or tea.
- Snack: 1 fruit.
- Lunch: 200 g of peru, 4-6 St. l. brown of rice.
- Afternoon snack: bitter curd & cheese.
- Dinner: 150 g of cooked beef, 150 g of salad of cabbage.
Thursday, day 4
- Breakfast: a glass of low-fat yogurt with 2 beds of oatmeal cookies.
- Snack: 1 grapefruit.
- Lunch: 200 g chicken fillet 200 g of asparagus.
- Afternoon snack: a cup of yogurt or sour milk.
- Dinner: 200 g boiled fish, 150 g of vegetables.
Friday, day 5
- Breakfast: 150 g of cottage cheese, coffee or tea.
- Snack: 1 apple.
- Lunch: 200 g of boiled fish, 1 slice of TSElinternovagon of bread.
- Afternoon snack: 100 g of natural yoghurt without sugar.
- Dinner: 200 g of beef-a-pair, 150 g of vegetable salad.
Saturday, day 6
- Breakfast: omelette of 2 egg whites, tea or coffee.
- Snack: any citrus fruit.
- Lunch: cooked beans 200 g, 150 g of vegetables.
- Afternoon snack: a cup of yogurt.
- Dinner: 150 g of boiled fish, 100 g of salad.
Sunday, day 7
- Breakfast: 150 g of cottage cheese, tea or coffee.
- Snack: 1 apple.
- Lunch: a dish of soup with vegetables, a soldier in the flesh, vegetable beef broth 100 g of beef boiled, 1 slice of TSElinternovagon of bread.
- Afternoon snack: 1 cheese curd & sugar free.
- Dinner: 100 grams of beef cooked 100 g of salad.
Recipes for a protein-rich diet
The first dishes
Egg cream soup
- 400 g of chicken breast or turkey;
- 300-400 g of spinach;
- 2 boiled eggs;
- 150 ml of milk;
- the salt;
- a sprig of parsley.
Boil the meat in 2-2,5 liters of water to stay with the bay leaf, pepper-peas with olive oil and herbs. Strip the flesh and slice into cubes. In broth put the spinach and boil before preparation. Inlher in the cup of a blender, the soup, the milk, nomeStu meat and Nerubltary eggs, and take out the creamy consistency. Gives immediately, decorating with a sprig of parsley and half boiled eggs.
Nutritious fish soup
- 400 g fillet of any white fish;
- 1 red onion;
- 400 g of cauliflower;
- lemon juice;
- the salt;
- natural yoghurt (optional).
Figure cauliflower, purifies, cut into small pieces. The fish slice in large cubes. Onion slice thin semirings. All put in a pot, forlher of water and boil until cooked. Пonсonland, pepper, before serving optionally, add the lemon juice and a couple of tablespoons of Greek yogurt.
Salad With "Protein"
- 3 eggs;
- 1 chicken breast;
- 1 cucumber;
- 400 g of the beijing cabbage;
- the salt;
- natural yoghurt.
Boil eggs and chicken meat, slice in cubes. Finely cut and remember, cabbage. Slice the cucumber. Prepare the filling: 100 g of natural yoghurt, 1 St. l. mustard, and salt and mix until homogeneity. Mix all the ingredients, before serving tuck the salad and fields of lemon juice.
Steak of veal
- 400 g of a young veal;
- the mixture of peppers;
- the salt;
- 1 h. l. of olive oil.
Wash the flesh, purifies the movies, wipe a paper towel. Cutting through the fibers in the meat 2-2,5 cm thick. Sodium a mixture of salt, pepper and olive oil and leave for an hour to promarinovatsya. After a time, saute each steak in a frying pan dry for 2 minutes each side, wrap each piece in aluminum foil and send to the oven pre-heated to 200 degrees, for 40 to 45 minutes.
- 2 large apple;
- 2 St. l. cottage cheese;
- natural yoghurt.
Apples and wash them, cut the top, and purifies from seeds. Inside place the ricotta, the forlher yogurt. Prepare them in the oven or microwave until cooked.
Diet ice cream
- 1 bunch of liquid fat cottage cheese;
- 1 sweet apple;
- the half an orange;
ПonмеStand in the cup of a blender the ricotta, a bit of vanilla, purified, to the mass of the apple and sex-the orange blossom. Drop into a homogeneous mass, pacnpegelu in small molds and nomeStu in the freezer for half an hour. The cold dessert is very similar to ice cream.
Contraindications of a high protein diet
The that any diet is contraindicated in pregnancy and lactation, to say that you do not need. In addition, the protein diet is not suitable for older people, because it is totally protein food increases the blood clotting, which increases the risk of blood clots in the blood vessels. Also the diet is contraindicated in the following diseases:
- impairment of renal function;
- gastro-intestinal illnesses (colitis, pancreatitis, goiter);
- liver disease;
- problems in the cardiovascular system.
The guidelines of the diet rich in proteins
The end result is the proper step-by-step diet affect the most important nuances.
- The exact calculation of daily norm of protein. The minimum daily requirement of protein for an adult is about 40 g, and the maximum is 120 g. But, on average, the consumption of proteins during the diet should be 0,97 – 1,07 g 1 kg of weight, during low physical activity, and from 1.2 to 1.7 g to 1 kg of weight to the regular power workouts.That is, a woman with a weight of 55 kg, you should consume at least 55 grams of protein per day. Remember: this is not protein, and this is the most pure protein.
- Drink at least 2 litres of water per day. Because of this rule, not only with the recommendations of a healthy diet. The mineral water is necessary, in order to facilitate the functioning of the excretory system, which is already overloaded of products of protein degradation. With the lack of water in the body increases the level of ammonia, which adversely affects the pancreas and stomach.
- The reception of the vitamin complex. For the body the least possible suffered from the imbalance of energy, nutritionists recommend to compensate for the required amount of vitamins and minerals in the diet for the account of synthetic vitamin complexes.At the end of the diet of women is also worth to drink a course of fish oil to improve the condition of hair, nails and hormonal balance.
- Sports activities. One of the disadvantages of a diet rich in proteins – faster return to weight. To maximize the retaining and fixing the result, it is worthwhile to go to the gym, or at least in the academy.
- The presence of dietary fibers. Plenty of serious protein food leads to a deterioration of the bowel peristalsis and, consequently, to a sharp increase in the number of gнandlonSttion of bacteria. Reduce the load on the digestive system and avoid constipation, as of a time and will help you not starch vegetables and parts purchased bran.
The best motivation is the results of those who have already passed protein diet and was satisfied.