One of the most common and effective is the protein diet. It helps not only to lose weight, but also to improve the body. There are many variants of such dietary food with its own peculiarities and rules. Be sure to consider existing contraindications and evaluate possible harm before using them.
Effective protein diet
From the name it is not difficult to guess that the diet is based on the use of foods that are rich in protein. Due to the fact that the consumption of carbohydrates and fats is decreasing, the body begins to waste the accumulated reserves. The protein diet for a week is not effective, because only excess water is excreted from the body, therefore it is recommended to observe it for 14 days. The main advantages of such a power system:
- There is a disposal of excess water, which is important for reducing edema and manifestations of cellulite.
- During weight loss, the body often spends not fat, but muscle mass, and so, in the case of a protein diet, this is impossible.
- Since the food is fractional and the protein is digested for a long time, one can not worry about the torment of hunger.
- Positively affects such nutrition on the activity of the nervous system, which helps to cope with insomnia and bad mood.
- Protein diet, the results of which will certainly please, for two weeks will help throw off 5-8 kg.
Protein Diet - Products
There is a certain list of products that are prohibited from eating on a protein diet, and this applies to all existing options. It is necessary to exclude flour products, including whole grain breads, sweets, alcoholic and carbonated drinks, and also sweet fruits. It is important to understand what a protein diet is, what you can eat, respecting it, and what not. The most useful products are presented below.
Protein Diet - Menu
Everyone has the right to independently develop a menu for himself, given the basic rules. The menu for a week of a protein diet should be varied so that there is no desire to eat something forbidden. To make it easier to make a diet, consider the following examples.
Breakfast options:
- 2 boiled eggs and coffee or tea without sugar;
- 1 tbsp. kefir and 2 homemade oatmeal cookies;
- cottage cheese and unsweetened tea or coffee.
Variants of the second breakfast:
- orange;
- 2 kiwi fruit;
- an Apple.
Lunch options:
- fish with bread;
- baked turkey thigh and 5 tbsp. spoons of brown rice;
- tofu, baked with vegetables.
Options for a snack:
- Fresh Juice;
- fermented woman;
- cottage cheese.
Dinner options:
- chicken and vegetable salad;
- seafood with asparagus;
- cabbage salad and boiled veal.
Protein diet for weight loss
There are several rules on which this method of losing weight is based:
- Completely reject the fat can not, because it can adversely affect the state of the body. The daily norm is not more than 30 g.
- Protein diets for fast weight loss allow you to eat foods with complex carbohydrates until two in the afternoon.
- Vegetables and fruits can be in small quantities, but here the sweet and starchy fruit should be avoided.
- The protein diet means a fractional diet, that is, eating at regular intervals. It is not recommended to eat before going to bed.
- It is important to drink plenty of water every day, so the daily rate should be at least 1.5 liters.
Ducane Protein Diet
This is the most popular method of weight loss and recovery, which helps to rebuild their eating habits, lose weight and hold it. The Ducant protein diet consists of four stages:
- Attack . This phase lasts five days and you can throw up to 5 kg. At this time, low-fat meat and fish, liver, eggs, greens and so on are allowed. It is important to drink plenty of water.
- Cruise . This phase lasts a week and here there is an alternation: one day should be only protein, and the next combine proteins and vegetables, and so on.
- Alternating . The duration of the next stage depends on the number of kilograms dropped. Having at this time the "minus" multiply by 10: if 8 kg is tossed, then 8x10 = 80 days this stage will last. To the proteins and vegetables, add fruit, and you can eat 2 slices of bread a day, and a couple of servings of potatoes or rice a week. Once a week, arrange a protein day.
- Stabilization . This phase lasts the rest of your life. The food should be healthy, but every week do at the same time a protein day.
Protein-carbohydrate diet
This method of nutrition is based on the alternation of proteins and carbohydrates, which causes the burning of stored fat, but the muscle mass is preserved. The protein diet, whose recipes exclude products with simple carbohydrates, is based on the following principles:
- The first day is mixed, that is, the diet includes proteins and carbohydrates, the next two days protein, and the fourth - carbohydrate.
- For carbohydrate days, use unsweetened fruits, muesli with honey, cereals, rye bread and vegetables.
- The protein diet plus carbohydrates helps to lose weight and build muscle mass . In the second case, you just need to additionally intensively engage in sports.
Protein-vegetable diet
Observe this diet for more than 20 days is impossible and during this time it will be possible to throw off up to 5-8 kg. Protein products, vegetables and fruits are used to make the ration. The protein-vitamin diet includes such rules:
- To obtain the result, you must follow the alternation: two protein and two fruit and vegetable days.
- Vegetables can be eaten all but potatoes, and even refuse from sweet fruits, for example, bananas, mangoes and grapes.
- Observe fractional meals, and portions should be small.
- Vegetables can be eaten in unlimited quantities, but fruits are few and as desserts. It is best to eat them fresh.
- When protein days, you need to drink 1.5 liters of water, and vegetable - 2 liters.
Protein-fat diet
Many may find it strange to tandem proteins and fats, especially in a diet, but the Polish nutritionist Kvasnevsky spent 30 years of research, after which he came to the conclusion that this is an excellent combination for losing weight. In addition, in his opinion, this is the best protein diet for a set of muscle mass. Fats become the main energy carrier, and they also trigger the mechanisms of consumption of accumulated glycogen. There are several rules for this method of nutrition:
- Take food should not be more than three times a day, avoiding snacks. Fats will help you feel saturated, so you will not have to suffer from hunger.
- After meals, take 15 minutes. rest, and sports can be practiced only a couple of hours after a meal.
- Diet on protein and fats excludes cellulose, cereals and bran.
- In the menu it is allowed to include such fats: butter, lard, fatty fish and meat, and also by-products.
Protein diet with IVF
The procedure of IVF is complicated and risky. To the fruit took root, and the woman was able to bear the child, she was recommended a special protein diet. Reproductive specialists advise all their patients to adjust the diet. The protein diet during IVF is aimed at helping the body to form full-fledged ovules and avoid negative consequences and complications. It is based on such rules:
- The basis of the diet is protein products, the amount of which should be 40%. It is recommended to give preference to egg whites, dietary meat, cottage cheese, cheese, dairy products, fish and seafood. It is better if the vegetable protein will exceed the animal protein.
- The same amount, that is 35-40% accounted for products that have complex carbohydrates with a low glycemic index. To do this, in the diet include cereals, unsweetened fruits, vegetables and various products from wholemeal.
- Of great importance is the foods rich in fiber, which is important for the proper functioning of the digestive tract. It is in vegetables, fruits, herbs and cereals.
- The protein diet should give the woman the necessary vitamins and minerals. It is useful to include in the menu natural juices, nuts, dried fruits and so on.
Protein diet in pregnancy
It is important to understand that women in the situation are strictly forbidden to use the classic variants of the protein diet. For them, there is a gentle option, which implies the rejection of fast carbohydrates. As for unsweetened fruits, cereals and vegetables, in which there are useful carbohydrates, they should be eaten in the first half of the day. Protein diet for pregnant women is important because the fetus needs proteins, so their amount should be gradually increased. In the first trimester, 65-85 grams per day will suffice, and in late terms 110-125 g. There are several diet rules:
- In the diet include more sour-milk products.
- It is useful to lean on fish and seafood.
- It is important to drink plenty of water and not to worry about puffiness should drink 1-1.5 liters.
- Stick to a fractional diet (5-6 meals).
Disadvantages of the protein diet
It is difficult to find the ideal method of weight loss, which has no drawbacks. The harm of a protein diet is as follows:
- People who consume large amounts of protein often face such a problem as constipation. To cope with this minus, you need to drink plenty of fluids.
- There is stagnation of the decay products. The solution to this problem is as in the previous case.
- Perhaps the appearance of bad breath, problems with hair and skin.
- Use a protein diet can only people who are not more than 35-40 years old and no chronic diseases.
- It is not recommended to follow the diet for more than two weeks, as it greatly overloads the kidneys and liver.
- If you lean on proteins of animal origin, then it can trigger an increase in cholesterol.
- An excess of protein increases the coagulability of blood, and this already increases the risk of blood clots.
Protein diet - contraindications
There is a certain list of situations in which it is forbidden to use a protein diet. To a greater extent, this applies to people who have problems with the digestion and assimilation of protein foods. Fruit-protein diet and other variants of such nutrition are prohibited in thrombosis, gout, gastrointestinal and kidney diseases. A large amount of protein food in the diet is not desirable for the elderly, breastfeeding women and children who are under 16 years of age. If during the diet there were indispositions, then you need to go to the doctor.