A simple protein diet is a great way to solve many problems: lose weight, arrange a figure, gain muscle mass during training, and finally start eating properly. And, it is not necessary to apply special efforts to the person, the main thing is to learn some basic principles of this method of growing thin.
Principles of the simplest protein diet
When a person begins to sharply limit carbohydrates and fats in his menu, focusing on protein foods, the body experiences stress. It is this condition that provokes weight loss. After all, we can not draw from the protein products all the necessary energy, so we take it from fat stores, quickly to split them.
To protein diets is Dukan diet, cosmonaut diet, the Kremlin diet. It is necessary to understand that a simple protein diet does not copy them, but is an independent method of losing weight.
A simple protein diet aims to burn fat. Thus the muscular mass remains untouched. At the very beginning of the diet, weight will go away due to the fact that an excess liquid is removed from the body.
In just 7 days a person will be able to lose up to 7 kg of excess weight.
Permitted and Prohibited Products
Foods that can be eaten:
All types of meat, including kidney, liver, tongue and other offal.
All kinds of birds and her guts.
Fish: tuna, cod, pink salmon, salmon, flounder.
Tofu and low-fat hard cheeses.
Yogurt and cottage cheese.
Products that must be excluded from the menu:
Bakery products and all pastries.
Fatty varieties of fish.
Simple menu options for a protein diet
Caloric content of the daily ration should be calculated in such a way that this figure does not exceed 1000 kcal. Products can be combined depending on their taste preferences. There are two options for a simple protein diet.
A hard variant of the protein diet is suitable for people who have the willpower, because the diet is based exclusively on protein foods. An example menu might look like this:
The first meal: low-fat cheese (slice) and tea.
The main meal: soup with meatballs (minced meat should be chicken), tea.
Last meal: low-fat sour-milk drink, salmon fillets in the oven (200 g).
The first meal: low-fat cottage cheese, tea.
The second meal: beef steak with cheese, tea.
Last meal: shrimp (200 g) and kefir.
First meal: 2 chicken eggs and coffee.
The second meal: the ventricles and hearts of chicken, stewed in kefir (300 g), tea.
Last meal: kefir and boiled beef.
This variant of a simple protein diet will be easier to observe. In a day a person is allowed to eat not only protein foods, but also fruits, as well as vegetables. Moreover, the menu can be varied at the expense of groats. However, it should be taken into account that it will be possible to lose far fewer kilograms than on a "hard" version of the diet.
So, the lightweight menu can look like this:
Basic food intake
Low fat kefir. After a while you can eat a portion of rice porridge.
Boiled beef (150 g)
Vegetable salad during the afternoon snack and for dinner. Portion for one meal – 200
The day can be finished with a glass of juice from green apples.
Unsweetened tea and low-fat cottage cheese.
Vegetable salad, boiled chicken meat.
Before dinner, you can eat a small portion of rice porridge and eat & frac12; apple.
Dinner is more "hungry" and boils down to a salad of fresh tomatoes. Tomato juice can be drunk before bedtime.
Coffee, boiled beef.
Before dinner, you can eat & frac12; apple.
During the dinner: salad from cabbage, onions and green peas. Before going to bed, you can drink a glass of apple juice.
Tea, boiled chicken.
Soup based on vegetables and a small slice of rye flour.
During a snack, you can eat a portion of rice.
At dinner, eat a vegetable salad with lamb.
Before going to bed, you can drink a glass of apple juice.
Low fat kefir and croutons. If hunger is to be tormented before dinner, then it is possible to eat a salad of carrots.
Boiled potatoes and fish for a couple.
Before dinner, you can have a salad of vegetables, seasoned with olive oil.
Dinner should be served with beef.
Before going to bed, you can drink a glass of yogurt.
Tea, egg, cracker.
Rice and boiled chicken.
Two kiwis can be eaten before dinner.
For dinner, fish with rice. Before going to bed, you can drink a glass of orange juice.
Coffee, sausage, a piece of bread.
Rice and vegetable salad.
A salad of cabbage and green peas is prepared for a mid-morning snack. You can have supper with boiled meat.
Before going to bed drinking a glass of yogurt.
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Pros and cons of the simplest protein diet
The advantages of a simple protein diet can be identified as follows:
At a time when a person will stick to this diet, he will not go hungry. Protein products allow you to saturate the body for a long time, which will make it possible to carry "heavy" days with comfort.
During the process of weight loss physical exercises are allowed. You can go in for sports, go to training.
Prohibitions in a simple protein diet quite a bit.
The diet can be made based on your own preferences.
Due to the fact that a simple protein diet allows you to disperse the metabolism, the extra pounds will not return even after it is completed.
The diet can be used as an independent and auxiliary method of losing weight.
Weight will go away due to the fact that fat deposits are burned, and not muscle mass.
However, a simple protein diet has certain disadvantages:
During the diet, there may be headaches, increased irritability. A person can get tired more quickly.
The menu does not assume a huge variety.
During the diet, constipation may develop.
Sometimes working people can not find the time to eat food often, in small portions.
Do not exclude a jump in blood pressure.
During the diet, the body will not receive enough vitamins and minerals.
Repeat the diet can be no earlier than in 14 days.
It is possible to poison the body with ketone bodies, which are formed as a result of the breakdown of protein foods. If they accumulate in the body too much, then it can even provoke infertility.
There is a risk of washing out calcium from the bones.
The protein diet has a number of contraindications, among which:
Diseases of the digestive system of chronic course.
Elderly age (from 50 years and older).
Pathologies of the liver and kidneys.
The essence of the protein diet is reflected in its name. Deciding to lose weight with this technique, a woman should tune in to what she will have to take exclusively protein foods. These are meat products, fish, milk, kefir, etc. They are all quite nutritious and allow you not to feel hungry for a long time.
The protein diet has long been recognized as one of the most effective methods of weight loss, which allow you to lose weight. However, the protein diet is more suitable for those women and men who are used to living an active lifestyle, including with regular physical activity.
Protein diet involves eating certain foods, which will effectively lose weight: Meat is an indispensable component of the daily menu. However, it should not be bold. A great option will be chicken meat. Low-fat fish varieties are also a priority.
The testimonies of people who have tried the protein diet on their own show that an instant result will not be obtained. During the first two days, no negative feelings of the person do not bother, however, from the third day can begin to pursue constipation. You can get rid of it, but for this you need to drink as much as possible.
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