Is it possible to lose weight without hunger or complex menu?It turns out yes.The weight loss protein system is ideal for those who like a healthy but simple kitchen.
To join the developed diet, you do not need to buy expensive dishes abroad and have professional culinary skills.All dishes can be prepared from common family products for any housewife.
Protein diet options
There are a large number of protein nutrition varieties.The most popular among weight loss, gained the following methods:
Dyukan diet
The author's program, which is a weight loss in 4 stages.
Each phase has its own objectives, temporary limits and a list of allowed ingredients:
- Attack -Resulting 1 to 10 days, only protein foods are allowed;
- Cruise from 2 weeks to six months (if necessary up to 12 months), the menu is built based on the alternation of protein and vegetable days of protein;
- Consolidation - From 50 days, designed to preserve the results achieved, fruits, vegetables containing starch are gradually introduced into the diet, and the use of your favorite dessert is allowed once a week;
- Stabilization - There are no restrictions on duration.
The peculiarity of the methodology is the inclusion of 1.5-3 tablespoons of bran in the daily diet.
Maggi
The technique received its unusual name with the light hand of the former first -Britain Margaret Thatcher, who was losing weight according to this food scheme.You can adhere to a strict system for 2 or 4 weeks.There are two options: egg and cottage cheese.
A feature of the diet is a combination of protein products and citrus fruits.
Kremlin
The program was designed for two weeks.The basic principle is a minimum of carbohydrates.Any meat, fish dishes, including fries, vegetables, eggs, cheese, are allowed.Each product is indicated by a conditional unit (point).Per day, you cannot exceed 35-40 B
.Peculiarity-There are no restrictions on portions, permitted dishes, you can eat up to full saturation.
What can be eaten in a protein diet: list
The recommended product table for the protein menu:
| Category | Roller |
| Milk | Any fermented drink of milk 0-3%fat (kefir, yogurt, yogurt, fermented), milk up to 2.5%, cottage cheese up to 5%, hard cheese. |
| Meat | Lenten, turkey, chicken, rabbit fillet. |
| Fish and seafood | Sea, any low fat. |
| Vegetables | Everything except potatoes. |
| Fruits | Preferably, it is not sugar (apples, pears, citrus fruits, kiwi, plums). |
| Groups | Sarracene wheat, oats, corn, brown rice, chickpeas, pearl barley |
| Fruits | Strawberries, thick black and red, sea spine, raspberries, blueberries, cranberries). |
| Mushrooms | Fresh or frozen. |
| Egg | KURIN, quail. |
| Green | All |
| Bread, toast | From the whole grain, rye flour, without yeast (with the addition of bran, linen, pumpkin seeds, sunflower seeds). |
| Vegetable oils | Olive, linen. |
| Beverages | Black, green, herbal tea, coffee, mineral water, common clean water |
Products forbidden in a protein diet
For effective weight loss, it is necessary to remove all fast carbohydrates from the diet as well as high fat foods.
First of all, the ban applies to refined sugar, confectionery sweets, white wheat bread, bread, yeast cakes, cakes and pies.
The list of unacceptable products also includes:
- fatty varieties of meat, fish;
- Semi -agreed products, canned foods;
- Pickles, smoked meats, lard;
- any store sauces, mayonnaise, ketchup;
- Vegetables containing starch (potatoes, beet, corn);
- Packed juices, sweet soda;
- alcohol.
Dry fruits and some fruits should also be abandoned during the diet: dates, bananas, grapes.
Banner diet for weight loss in Ducan's diet
The technique was developed by French doctor Pierre Dukan for over 30 years, but gained wide popularity only in the 2000s, after the author's release "I can't lose weight".
The basic strategy for reducing weight in Ducan's diet is built in four clearly programmed cycles:
- The first period is "attack"It is the most difficult, terms psychologically and physical.It lasts no more than 10 days, but has the most strict dietary restrictions.Up to 72 different types of protein is allowed.The same type allows you to prepare the body for the next changes.
- "Alternation".Vegetable fats are also added to the diet of up to 28 all types of vegetables: all types of cabbage, zucchini, eggplant, tomato, cucumber, artichoke, celery, beans, pumpkin, carrot, onion, salad, spinach, asparagus, greens, stumps.
Some ingredients are allowed only in small quantities (g/per day):
- Chicken gem - 25;
- Vegetable oil - 18;
- Chia -12 seeds;
- linen seeds -7;
- tomato paste - 50;
- Gerja Berries - 30.
At this stage, food is built as follows: protein day, then protein vegetables and so on.
- "Consolidation"- intended for the gradual introduction of usual products (fruits, whole cereal bread, cheese, potatoes, etc.).A day of protein per week is summarized.
- Stabilization.It involves nutrition based on formed food addictions.
In all stages of weight loss, it is necessary to consume with food at least 15-20 g.Any bran per day.A useful additive provides digestive tract activation and stable intestinal cleaning.
Why protein products contribute to weight loss
Protein foods, entering the body, are very slowly digested.Much effort is spent in the process of assimilating protein compounds.Subject to the absence of rapid carbohydrates in the diet, the energy is based on adipose cells.
Compliance with carbohydrate deficiency, with time, leads to a decrease in fat reserves and a gradual decrease in body volumes.During the day, the use of 30-50 gr.Complex carbohydrates.
It is possible to eat only proteins
A purely protein diet cannot be used for a long time.Meet the protein menu, it does not follow more than two weeks.This is the ideal time to start the necessary changes in the body without health damage.A longer cut of carbohydrate and fat portion can negatively affect a person's external and internal state.
Most dietetologists are sure that for proper nutrition a balanced composition of protein, fat and carbohydrates is more appropriate, combining all necessary trace and vitamin elements.The recommended proportions in the percentage rate are thus: 30% B. / 20% J. / 50% U.
What the results expect from a protein diet
Generally, subject to principles of nutrition and maintenance of an active lifestyle, the result will not take long to arrive.External changes will already be noticeable by the end of the first week.In such a short time, it is possible to get rid of 1.5-4 kg.Overweight.Endo numbers will depend widely on the original body weight and the personal characteristics of the losing weight.On average, in 14 days of diet, you can fall from 3 to 5.5 kg.
Conclusion
The protein menu is not suitable for everyone.Elderly people and women are in one position, it is better not to resort to such difficult measures for weight loss.And in the presence of serious gastrointestinal tract diseases, inflammatory processes in the kidneys, liver, this energy system is against -indicated.