The word "diet" often drives people into depression. Not all are tempted by the prospect daily to eat fresh food, constantly limit yourself and give up the "tasty".
However, the devil is not so terrible (in our case, diet) as it paint. Self-restraint and diet food do not apply to all diets. For example, the protein diet is quite nutritious. By staying on it, you in the short term reduce weight without denying themselves at the same time in their beloved us dairy , meat and fish products.
The essence of the protein diet
The essence of the protein diet is simple — low carb and fat, high proteins. At least — does not mean complete absence. Fats and carbohydrates — essential in the human diet. However, to consume their protein diet requires small servings, together with sweaty meat, fish and other types of protein.
Remember the main rule of diet food: no diet should not cause harm to the body.
The role of proteins, fats and carbohydrates in the body
Protein – "Foundation and walls" of cells and organs. Increase in the diet strengthens the body and normalizes weight. But the building blocks of the human body held firm, they need to "cement" and "grease" with other substances.
The best "lubricant" is fat. But their use should be strictly rationed quantity. Excess leads to various problems, of which obesity is not the serious.
Carbohydrates — energy sources. But their number in comparison with the protein should be significantly lower. If calories are not spent, they are deposited in the form of extra pounds. Want to be in shape — beware of sweet, pastries, bananas, grapes, figs and other sources of carbohydrates.
Rules of the meal
There are a number of rules which will make any diet successful.
Here are the main ones:
- drink in the morning on an empty stomach a glass of warm water or water with lemon;
- have Breakfast within half an hour after waking;
- rice and cereals are allowed in the first half of the day;
- citrus and unsweetened fruit allowed until 14:00;
- permitted only vegetable oil, a few tablespoons per day;
- each meal should be proteins;
- dinner 3 hours before sleep;
- a day should be 5-6 meals;
- drink at least 1.5-2 liters of water a day;
- prohibited starchy foods, sweet fruits, fatty sauces;
- products eat raw, baked with no sauces and cheese, boiled.
The advantages and disadvantages of diet
Like any other method for shedding excess weight, protein diet for weight loss has its advantages and disadvantages.
Pros
For the unconditional advantages of the protein diet are the following points:
- Harmlessness. Used products will not cause harm to the body if a person has no hypersensitive to some of them.
- Beautiful shape and long term results. Waiver of carbohydrates forces the body to consume its own reserves, "eating" the excess fat.
- Satiation food. Protein foods satisfy hunger. After her not want to eat anything else.
- Can be a constant diet.
- Protein diet + exercise will accelerate the desired result.
Cons
Disadvantages protein diet much less, but they are still there:
- Long rejection of carbohydrates (strict diet) is fraught with problems in the brain, nervous system, unpleasant smell from the mouth and from the body.
- Such a diet is contraindicated when there are problems in the kidneys, gastrointestinal tract and cardiovascular system.
A complete table of products
Presented below is the complete table of foods with the most protein-rich. The table shows the content of protein and fat per 100g of product. Save the table and print if necessary.
Menu options
Baked, boiled, steamed, stewed way of cooking food in protein diet. Allowed to eat raw fruits and vegetables. On request they can also be subjected to heat treatment.
Dishes this menu will not pall. The main thing to remember is that in a mandatory meal should be 150-200 grams of protein. Variations of dishes depending on duration of diet. A special mode can be calculated for 7, 10, 14 and 30 days.
Menu for 7 days
To determine if protein diet plan for beginning to try diet menus for a week. This menu for the 7 days you can make your changes depending on personal preference or tolerance by organism of those or other products.
| Day 1 | Breakfast | low-fat cottage cheese, tea/coffee without sugar |
| Snack | 1 Apple | |
| Lunch | beef stew with vegetables | |
| Snack | a glass of plain kefir or plain yogurt | |
| Dinner | vegetable soup | |
| Day 2 | Breakfast | oatmeal with added dried fruit, tea or coffee without sugar |
| Snack | 1 orange | |
| Lunch | chicken broth with vegetables | |
| Snack | cake cheese without additives | |
| Dinner | baked fish with herbs and spices | |
| Day 3 | Breakfast | an omelette with several egg whites, coffee or tea without sugar |
| Snack | a handful of berries or one piece of fruit | |
| Lunch | soup with broccoli and chicken | |
| Snack | a Cup of yogurt | |
| Dinner | boiled fish and vegetables | |
| Day 4 | Breakfast | low-fat cottage cheese, tea/coffee |
| Snack | one glass of fresh juice | |
| Lunch | the steamed fish with rice, 100 grams of salad from vegetables | |
| Snack | a handful of nuts | |
| Dinner | vegetable broth | |
| Day 5 | Breakfast | two hardboiled eggs with a slice of wholemeal bread, tea or coffee without sugar |
| Snack | 1 baked Apple | |
| Lunch | 200 g of beef stew with beans | |
| Snack | a glass of kefir or yogurt without any additives | |
| Dinner | grilled fish and vegetable salad | |
| Day 6 | Breakfast | 2 pancakes with cheese, tea or coffee without sugar |
| Snack | whole orange or half a grapefruit | |
| Lunch | 200 g of salad, boiled meat | |
| Snack | two hard-boiled eggs | |
| Dinner | chicken fillet steamed with salad | |
| Day 7 | Breakfast | the steamed fish with a side dish of asparagus, tea/coffee without sugar |
| Snack | Apple | |
| Lunch | veal in a pot with vegetables | |
| Snack | savoury cheese | |
| Dinner | soup with meatballs |
Menu for 10 days
Rapid weight loss results guarantees a rigid protein mono-diet – the day is allowed to eat only one kind of food, without adding oils and spices. Be sure to drink about 2 liters of water daily. Coffee is not allowed. With this diet it is possible to lose 10 pounds in 10 days.
A sample diet with protein mono-diet:
| Day 1 – egg | On this day, allowed to eat only boiled eggs |
| Day 2 – fish | Steam or boiled fish is the main dish. |
| Day 3 – cheese | Low-fat cottage cheese, recommended volume – up to 1 kg. |
| Day 4 – chicken | Boiled or baked chicken without the skin. |
| Day 5 – potato | You are allowed to eat only potatoes. |
| Day 6 – beef | Boiled beef or veal make up the diet of the day. |
| Day 7 – vegetable | Raw, boiled, steam vegetables – food for the whole day. Forbidden potato. |
| Day 8 – fruit | Preference is desirable to give the fruits that have sour taste. Forbidden bananas and grapes. |
| Day 9 – kefir | Low-fat or low-fat yogurt is a food. |
| Day 10 – wild rose | This day belongs to drink as a minimum you need to drink a liter of broth hips. |
After this diet the result is obvious. But the common mono and can hurt, especially the digestive system. It was a strict variant protein diet. These ten days, you can eat a similar diet, as with weekly weight loss.
Menu for 14 days
| Day 1
| Breakfast | low-fat cottage cheese, green tea |
| Snack | one Apple | |
| Lunch | braised rabbit with boiled peas or green beans | |
| Snack | a Cup of yogurt | |
| Dinner | grilled fish and tomato salad with salad and lemon juice | |
| Day 2
| Breakfast | oatmeal with fruit, tea/coffee without sugar |
| Snack | half or a whole grapefruit | |
| Lunch | beef stew in pot with vegetables | |
| Snack | a glass of milk | |
| Dinner | boiled sea fish, boiled wild (brown) rice | |
| Day 3 | Breakfast | 2 boiled eggs, 2 slices whole-grain bread, an empty tea |
| Snack | a handful of dried fruit | |
| Lunch | vegetable soup with meatballs | |
| Snack | Cup yogurt | |
| Dinner | chicken fillet baked with vegetables | |
| Day 4 | Breakfast | a Cup of yogurt and 2 whole-grain bread or diet cookies |
| Snack | baked Apple | |
| Lunch | veal and a simple salad of tomatoes and peppers | |
| Snack | a handful of nuts | |
| Dinner | seafood with seaweed | |
| Day 5
| Breakfast | low-fat cottage cheese with dried fruit, green tea without sugar |
| Snack | whole orange | |
| Lunch | fish stew and tomatoes with lemon juice | |
| Snack | a Cup of yogurt | |
| Dinner | steam chicken cutlets and salad | |
| Day 6
| Breakfast | 2 boiled eggs, vegetable salad and tea/coffee without sugar |
| Snack | one Apple | |
| Lunch | veal stew with cabbage | |
| Snack | a glass of nonfat milk | |
| Dinner | boiled beans with vegetable salad, yogurt | |
| Day 7 | Breakfast | porridge |
| Snack | a few crackers and tea | |
| Lunch | stewed chicken liver with tomato and peppers | |
| Snack | a Cup of yogurt | |
| Dinner | canned fish salad with cucumber, pepper and lettuce | |
| Day 8 | Breakfast | some baked cheesecakes and tea without sugar |
| Snack | the fresh juice of fruits or berries | |
| Lunch | boiled veal with sauerkraut | |
| Snack | plain yogurt | |
| Dinner | salad with boiled eggs and vegetables, yogurt | |
| Day 9 | Breakfast | baked sea fish with asparagus, tea or coffee without sugar |
| Snack | any citrus | |
| Lunch | veal with boiled peas | |
| Snack | cottage cheese with nuts | |
| Dinner | the salad and meatballs | |
| Day 10
| Breakfast | oatmeal, tea/coffee without sugar |
| Snack | Apple | |
| Lunch | chicken sausage, salad of cabbage and cucumber with lemon juice | |
| Snack | a Cup of yogurt | |
| Dinner | vegetable soup with broccoli | |
| Day 11 | Breakfast | fruit salad, green tea |
| Snack | a handful of nuts | |
| Lunch | beef stew, salad | |
| Snack | soufflé cheese | |
| Dinner | fish, baked with spices, boiled vegetables | |
| Day 12 | Breakfast | boiled eggs, whole-grain bread, tea |
| Snack | veggie salad | |
| Lunch | vegetable soup with chicken breast | |
| Snack | low-fat cottage cheese | |
| Dinner | rabbit stewed with vegetables | |
| Day 13
| Breakfast | a glass of milk and diet cookies |
| Snack | a couple of bread flour | |
| Lunch | boiled chicken with rice, vegetable salad | |
| Snack | a Cup of plain yogurt | |
| Dinner | fish soup, tomato salad | |
| Day 14 | Breakfast | cottage cheese with fruit, tea or coffee without sugar |
| Snack | a handful of fresh or defrosted berries | |
| Lunch | beef stew with beans | |
| Snack | a Cup of yogurt | |
| Dinner | seafood mix with vegetable salad |
After spending two weeks on a protein diet, it is also quite possible to lose up to 10 lbs. But unlike the 10 day program, you will lose weight smoothly and gentle to the body mode.
Menu for a month
The toughest people can choose and 30-day weight loss program. The principle is similar, but will need much more willpower. However, all kompensiruet impressive results. Some manage to lose in such a short period of up to 20 kg.