The protein diet is based on the maximum reduction in the consumption of fats and carbohydrates.Protein food is absorbed by the body for a long time, so that the losing weight less often has a feeling of hunger.And the lack of other nutrients leads to the active burning of fat reserves in order to obtain energy.Adhering to such a diet, you can lose up to 10 kg of excess weight in a month.
The essence of the diet
The basis of nutrition for protein diet is food rich in proteins.The amount of carbohydrate products is significantly reduced, but not excluded.It is better to refuse fatty food, you can only use a little vegetable oils.The body will receive saturated and unsaturated acids from meat, fish, eggs, beans, nuts.
The basis of nutrition for protein diet is food rich in proteins.The amount of carbohydrate products is significantly reduced, but not excluded.It is better to refuse fatty food, you can only use a little vegetable oils.The body will receive saturated and unsaturated acids from meat, fish, eggs, beans, nuts.
Having lost the usual norm of glucose, which is the main source of energy, the body begins to use fat deposits for its production.Protein food with a complex molecular structure is quite "heavy food."First, proteins are “dismantled” in the stomach into amino acid chains, and then split into separate amino acids.This process requires large energy costs from the body.He draws energy, again, from fat reserves.And since proteins are digested for a long time, a person feels satiety for several, or even more hours, which eliminates the likelihood of breakdowns and hungry faints.
Attention!It is impossible to completely abandon carbohydrates and fats.The body should receive all the necessary nutrients.Only their dosage and ratio can be adjusted.
Such a diet is used by athletes "sitting" on drying the body.Adhering to it, you can get rid of fat, while preserving the developed muscle mass, and achieve the formation of a beautiful relief.
The principles of the power system
The protein diet for weight loss is relative, since with it you can eat any permissible products without cutting your usual portion.Of course, you need to know the measure.But you certainly will not have to endure strong hunger.
Basic principles of protein diet:
- eat small portions and often - 5-6 times a day
- train regularly;
- Drink enough liquids - from 1.5 liters of pure water;
- The last time is 4 hours before bedtime;
- In each meal, use proteins;
- eat fruits before lunch;
- refuse sugar in any form;
- Observe the ratio of proteins, fats and carbohydrates - 55%, 15%, 20%.
Attention!To find out how much proteins, fats and carbohydrates are needed, make the following calculation: xxxx (your daily calorie norm) x 0.55 (percentage of protein) / 4 (energy value of one gram of Beck).By the same principle, you need to calculate the volume of fats and carbohydrates.Their calorie content is 9 and 4 kcal in 1 g, respectively.
What is possible and what can not be eaten?
Products for a protein diet should not contain large doses of carbohydrates.We will have to refuse pork, lard, sugars, sweet fruits, potatoes, corn, juices, lemonade, flour and confectionery, fried and smoked food.
Attention!You need to make a menu based on protein food of animal and plant origin
Proteins predominate in the composition of the permitted products, but there are also fats with carbohydrates.Also, they can and should be obtained from whole grain cereals (there is a little bit), unsweetened fruits, berries, vegetables without starch.
The list of permitted products and the quantitative content of protein in them can be found from the table:
| Product | Protein in 100 g, (d) | Product | Protein in 100 g, (d) |
| Eggplant | 2 | Protein powder (1 m. L.) | 20 |
| Champignons | 4 | Soy meat | 50 |
| Peas | 22 | Rice | 7 |
| Walnut | 13 | Sunflower seeds | 27 |
| Chickpeas | 20 | Tofu | 8 |
| Kefir | 3 | Lentils | 20 |
| Oatmeal | 12 | Beans | 6 |
| Beef | 19 | Flounder | 17 |
| Beef liver | 17 | Kurin fillet | 21 |
| Rabbit | 33 | Eggs | 3 |
| Halibut | 23 | Mintai | 16 |
| Salmon | 21 | Tuna | 23 |
| Cottage cheese | 18 | Salmon | 20 |
| Veal | 20 | Chick | 18 |