To lose weight people resort to various diets, but the most effective is a diet protein.To make the process of losing weight has passed not only comfortable, but also good for the body should follow a healthy diet options.
Foods rich in protein not only satisfy hunger, but also contribute to the restoration of muscle tissue after considerable physical exertion.Therefore, the protein diet is best suited to a program of healing the body "proper nutrition plus sport".
But to diet has a beneficial effect on the body, it is necessary to consistently implement its schedule.There are several types of protein diets.
value of carbohydrates in the diet of protein.
Some authors protein diets restricted only in recipes products such as fish, lean chicken, veal, which are advised to eat in unlimited quantities, and not drink the sweet water, and all other products are recommended to exclude completely from the diet.the duration of such a diet can be up to 14 days.Such a diet will not bring benefits t
Other recipes are completely absent protein diet foods rich in carbohydrates.It is believed that the body will draw strength from the subcutaneous fat.Such an approach to healthy weight loss is also considered to be not true.
In order to properly make the menu protein diet, you need to calculate the amount of pure protein per 1 kg of body weight, which will need to use during the day, as well as the number of calories contained in the products.
Recipe protein diet for weight loss.
When the human body experiences a constant energy deficit, then start the processes that contribute to weight loss.Since the protein is able to satisfy your hunger, the reduction of the amount of food is not as painful impact on human perception.
for proper and comfortable slimming, first of all, you need to calculate the index of its own metabolism and to plan their daily calorie diet.With this you can make a list of the necessary amount of food consumed per day and not feel exhausted.
If you lead a passive lifestyle, then the figures that represent a calculated metabolism add 200-300 calories, and if you often do sports or other vigorous activity, then add 400-800 kcal / day.
Now that figure's own metabolism is calculated, you can begin compiling diet.
Basic principles of protein diet
- The first meal should be carried out after 30 minutes of ascent, the last - for 3-4 hours before bedtime.In general, throughout the day 4-6 meals;
- The composition of each meal must include protein, and complementary products;
- When protein diet allowed products such as cooked brown rice, boiled oatmeal or buckwheat in quantities of 6-7 tablespoons.Two of these portions can be eaten only until 14.00;
- Afternoon protein foods should be eaten with vegetables such as;zucchini, lettuce, tomatoes, cauliflower, cucumber, which do not contain starch;
- In the morning you can afford citrus fruit or unsweetened apple pieces in an amount of 1-2;
- Drinks that contain sugar substitute should not be used, since it contributes to the awakening of appetite;
- If you cook food without adding fat, it is possible to include in the menu, 1-2 tbsp.tablespoons vegetable oil;
products that can be used.
- skinless chicken breast - 150-200 g;
- seafood - 150-300 m;
- lean fish - 150-200 m;
- beef or veal - 100g;
- nonfat cottage cheese - 180-250 gr.
- 30 grams of protein powder and 1 cup milk;
- 1 serving of dietary fiber drink with food without carbohydrate;
- egg whites - 4-6 units;
number of products indicated in this list are strictly limited, so to add to the diet of other food is not necessary.Eat the rate to calculate their own metabolism.It is strictly prohibited to use the products in the form of fried or under any bold sauce (cheese is completely eliminated).
as condiments allowed products such as lemon juice, garlic, balsamic vinegar, natural soy sauce.From the above product was a protein menu for the woman who plays sports 3 times a week and weighs 65 kg:
first breakfast consists of a protein in an amount of 6 pieces, cooked with spinach, half a baked apple and three tablespoons of oatmeal with cinnamon.As for drinks, coffee or tea without milk or sugar.At lunch consume 150 grams of chicken breast, steamed and boiled buckwheat in the amount of 3 tablespoons.
Lunch is offered to eat soup, the products for which you want to grind in a blender.Cream consists of soup with 100 grams of meat and vegetables that do not contain starch.At lunch consume vegetable salad, and 200 grams of low fat cottage cheese.For dinner, you need to eat a steam cutlet with green beans or 200g of fish, steamed.
Before going to bed to drink a protein shake or a cup of yogurt.To get the maximum effect of weight loss on the protein diet, you need to combine it with exercise that is best done in the gym.
Admission alcoholic beverages and a variety of sweets completely excluded.Those who suffer from heart disease, liver or kidney problems - diet is contraindicated.
author of the publication: Valery Samoylov