High -Quality Carbohydrates for breakfast, light and nutritious lunch, heart protein dinner with rough fibers of legumes or vegetables - a protein nutrition for weight loss is built.The menu for a week, the list of protein products and reasonable tips for the nutrition will be found in this post.
What is a protein nutrition for weight loss?
Main postulate protein nutrition
A classic diet on weight reduction and improvement of the figure lasts 2 weeks.A shortened option is 1 week.At best, you can fall with 4 to 8 kg.Diet is based on a fractional diet.You will have to eat a little but every 3 hours.It is important to prevent excess calories in diet and hunger.Each portion is moderate.If you don't know your norm and then focus on your hand strength.In time without harm on your face, you can eat exactly so much food as it would fit into your palms.It is advisable to eat 5-6 times a day and not eat at night.Such a schedule is better for weight loss and health.
Main Diet Products
When proteins are present in the fractional menu, the risk of overeat problems decreases.It is advisable to rely on low-correct meat, fish and seafood, a natural cottage, tofu cheese, dairy, eggs.It is impossible for carbohydrates.Only simple carbohydrates should be limited.They are also called fast carbohydrates.The correct carbohydrates in the menu must be present.Moreover, it is better to give the advantage to these carbohydratic products that have the lowest GI (glycomy index).
How to organize protein nutrition?
The competent lack of fat and carbohydrates in a diet provides the effect of burning fat.It is undesirable to include flour products, air conditioners and potatoes in the menu.It is good to eat clearly on schedule, not at night.It is important to observe the correct drink regime.Changed teas, herbal drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 18 hours - just a low-calorie nutrition.After lunch, it's better than a careless vegetable, citrus, an apple.
It is useful to cook in the parch steam, bake products or use a slow stove.Instead of ketchup and mayonnaise, get used to drinking salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Complete the dishes of lemon juice.
Squirrel without hunger
You will definitely feel all the benefits of the protein nutrition.One of them is a lack of hunger.When a person has a brutal appetite, it is due to changes in the level of insulin in the body.In hormonal insulin, an important role of glucose, which are divided from simple sugars, such as pastries and various confectionery products, as well as complex carbohydrates, such as vegetables, cereals, cereals.When there is no insulin breakdown, it does not produce pancreas.The blood sugar level is optimal, so there are no strong hungry attacks.
Duration of protein nutrition
It is important to know that a high-profiling system of electricity should not extend for a long time.Of course, this is a cordial diet on the point of view of drying the body, but cannot be exercised longer than 2-4 weeks.The strict version of the protein diet is associated with a critical lack of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.
Possible damage to protein diet
Frequent Errors High-Prosein Child
Analyzing someone else's experience, you can avoid a lot of problems.These shortcomings often allow inexperienced:
- Insufficient consumption of vegetables and fruits - do not limit them much, because of these products you will receive valuable fiber;
- Small consumption of fat - without them, the assimilation of vitamins of beauty, namely vitamin A and E, is complicated (this refers to fatty foods, but spending fat in the form of vegetable oil, chocolate, nuts;
- Indefinit volume (if you apply the same portions each time, it is possible to vary the amount of food and interchange calories, easy to achieve the purpose of maintaining or reducing weight);
- Non -Power in the diet (discipline and nutrition clock ensure the correctness of the diet and eliminates the risk of disruption);
- There are no diversity in a diet (you should make a menu so that the body receives the entire spectrum of vitamins and minerals);
- The habit of procrasting sweets (better to find out immediately that the craving for delicious needs moderate, otherwise the old bad habits will gradually return to place).
Why is the protein diet dangerous?
Mostly complications are faced with people with health disabilities or due to improper nutrition organization.Let's list the main health risks:
- Digestive problems, discomfort in the gastrointestinal tract - from the lack of fibers;
- Dehydration effect, bad skin tone - due to the exhaustion of glycogen, which is responsible for saturation of tissue with moisture;
- General weakness, reduction of brain efficiency - uncomfortable against the background of glucose deficiency, this substance is important for mental activity;
- Increasing urine acidity, kidney stones growth - consequences of excess protein in the diet;
- Reduction of insulin production, metabolism failures, the appearance of tendencies according to a set of excess mass, despite small carbohydrate consumption.
Protein standard
The body needs a protein.We are not talking about clean protein, but about protein groceries.You must receive at least 40 g each day, a maximum of 120 g of protein.The diet proteins are used next principle.Delivered in a sitting lifestyle, 1 kg relies on 0.97-1.07 g of protein.If physical activity is high with strength training, then the numbers would increase-1,2-1.7 g of protein should come for 1 kg of weight.For example, for the average woman with a weight of 55 kg, the optimal daily amount is 55 g of protein.
Protein weight loss products
We list the best protein food for efficient body drying:
- Chicken breast - one of the favorite body of bodybuilders, a good source of protein;
- Gossip and creatile year - also include proteins;
- Different varieties of fish and seafood;
- eggs (some advises more proteins more than whole eggs with egg yolks);
- Low connection cheeses;
- Sour -ilk products;
- Low -fat Cottage;
- Serum protein;
- Animal off - liver, heart, language;
- Fatfound yogurt, kefir, milk, tofu, cottage.
In addition to protein products, others are needed:
- Salad, green, cucumbers, paprika, cabbage, tomato;
- almonds, peanuts;
- Vegetable oils (examples - olives, sesame, linseed oils, advisable to take 1-2 tablespoons of flaxseed oil);
- Proper products for the entire grain.
Protein restrictions on diet
The following is undesirable to the protein diet:
- Sweets - cookies, cakes, very sweet fruit;
- butter, potatoes, severe attachment;
- Pasta, ordinary bread products, fried food;
- Ketchup, mayonnaise;
- Canned food and semi-refined products;
- Fat Dairy products;
- Sugar and sugar -somatuti.
Additional measures for the protein diet
To avoid a dangerous vitamin deficiency, select a completely vitamin complex and take fish oil.It is also important for a beautiful dried figure for playing sports and throwing all bad habits.Pay attention to the illustrations that show protein products for drying the body.
Ideas to compile a weekly protein menu
Breakfast on protein nutrition
The following meals and the food are good in the morning:
- egg whites, spinach;
- Oatmeal, cinnamon;
- Low -fat Cottage, dried apricots;
- yogurt;
- OAT cookies, kefir;
- Omelet made of egg protein;
- brown rice, chicken, vegetables;
- Omelet with chicken, toast;
- buckwheat in milk;
- Cabbage salad, cooked chicken;
- Tomato, buckwheat, omelet;
- Cucumber, salad, fish salmon;
- Beef, beans;
- Beijing cabbage, buckwheat, liver;
- milk, toast, eggs;
- Egg salad, cabbage, chicken, brown rice;
- Syrniki;
- buckwheat, gravity of meat;
- vegetable salad with rabbit meat;
- Omelet with a cottage, brown rice;
- Apple, yogurt, mushrooms;
- bread, eggs;
- Protein salad, brown dish of rice;
- porridge oatmeal with dried fruit and walnuts;
- Salad leaves, tomato;
- Hamlet with ham;
- Beef, peas, acid cabbage;
- Cottage, apple;
- orange and eggs;
- Fruit salad, yogurt;
- apple and oat;
- Omelet with tomato;
- Meat and carrot;
- coffee or tea - drink without additives;
- milk, coffee in milk;
- Apple, grain cheese, sour cream;
- Kefir with dam, berries;
- Oatmeal, apple;
- Apple, Turkey;
- Taste milk, cookies;
- Eggs with greenery, milk;
- Omelet, slightly salty salmon;
- Omelet, cheese;
- Omelet with greenery, apple, grapefruit;
- Low -fat cheese, vegetable salad;
- apple, avocado, eggs;
- apple, egg, eggplant with cheese;
- Chicken liver, onion, apple;
- Beef and grapefruit.
Lunch with menu
For another breakfast, these options are suitable:
- pare or cooked chicken breast;
- walnuts;
- Leaf salad with Brynz;
- Saurkraut;
- Citrus or other fruit, for example, apple;
- Syrniki;
- tomato;
- Fruit salad;
- Freesh Apple;
- OAT cookies, tea;
- roasted apple;
- Freesh Apple-Apelsin, oatmeal cookies;
- Sirene cheese;
- Milk cookies;
- rice porridge;
- Carrot salad;
- Cooking and egg.
Best lunch in the Protein menu
For lunch prepare these dishes:
- Vegetable soup, meat;
- Chicken, bread;
- vegetables, beef;
- Pink salmon, asparagus;
- Brown Rice, Turkey;
- Asparagus, chicken fillet;
- bread, fish;
- Vegetables and stewed beans;
- Beef soups-vegetables, bread;
- vegetable soup, bread;
- Turkey, Cabbage Piria;
- Meat soup, vegetable dish;
- Beef-herb goulash;
- Veal, cucumber laying salad;
- Velece meat, vinaigrette;
- Fish soup, vegetable dish;
- Saurkraut, Beef meat;
- Chicken soup, celery;
- Egg, turkey soup, broccoli;
- Take off the casserole, beef, vegetable salad;
- Salad, vegetable soup;
- zucchini, herbs, beef meatballs;
- Fish soup, egg;
- Meat goulash;
- Cabbage of peace, calf;
- tomato, turkey, buckwheat;
- vegetables salad, soup with picture;
- Fish grill, stewed eggplant;
- Seafood, vegetable salad;
- Vegetables, turkey ears.
Snack on protein nutrition
For the afternoon bite, take the following options:
- roasted apple;
- Cottage;
- beans;
- low -fat fish;
- yogurt;
- Kefir and cheesecakes;
- Cottage;
- milk;
- Ryazhenka;
- Freesh Apple;
- cooked eggs;
- Sirene cheese;
- Orange, cheesecakes;
- Greek yogurt;
- coffee with milk, egg;
- Oat cookies, milk;
- vinaigrette;
- Apple;
- Green tea and boots;
- Orange.
Options for a light dinner on a protein diet
For food in the evening, take:
- vegetables salad, fish;
- Cabbage salad, beef;
- vegetables and fish;
- vegetable salad, beef;
- Turkey, vegetables;
- Cooked lamb;
- Sea fish;
- Kefir;
- vegetable soup;
- Fish with plants;
- Protein salad;
- ceasing casserole;
- Chicken, onion;
- Cucumber, salmon;
- breasts, vegetables;
- Fish meatballs, vegetables;
- Roasted apple, cheeses;
- Cucumber, boiled beef;
- Ribs for fish;
- Omelet, flower;
- Beef, tomato juice;
- Seafood, beans;
- Veal, carrots, cabbage;
- Chicken chops.
It is also recommended for a glass of kefir at night.
Gently abandon the protein diet, gradually renew your diet.There is also a fruity-white separate diet, weekly vegetable diet and light protein-vitamin are today unpopular today.If you love protein nutrition, then try Ducan's diet and Robert Atkins Diet.