Can you lose weight without hunger or complex menu?It turned out yes.The protein system of weight loss is ideal for those who love a hearty but simple kitchen.
You do not need to buy expensive overseas foods to follow an advanced diet and have professional culinary abilities.All food can be prepared from the usual products familiar to all housewives.
Protein dietary options
There are many types of protein nutritional types.The most popular in weight loss has been obtained, the following methods:
Dyukan's diet
The author's program, which is four -step weight loss.
Each stage has its own purpose, temporary boundaries and a list of permissible ingredients:
- The attack is allowed for 1-10 days only by protein foods;
- Shipping from 2 weeks to six months (up to 12 months if necessary), the menu is based on alternation of protein and protein-breaking days;
- Consolidation - from 50 days to preserve the results, fruits and vegetables containing starch are gradually introduced into the diet, and the use of your favorite dessert is permitted once a week;
- Stabilization - There is no restriction for the duration.
The peculiarity of the methodology is to incorporate 1.5-3 tablespoons of bran into your daily diet.
Magic
The unusual name of the technique was named after the former Prime Minister of Nagy Britain, Margaret Thatcher, who has run out according to this food system.You can stick to a strict system for 2 or 4 weeks.There are two options: eggs and cottage cheese.
One of the features of the diet is a combination of protein products and citrus fruits.
Kremlin
The program was designed for two weeks.The principle is minimal carbohydrates.Any meat, fish food, including fried, vegetables, eggs, cheese, is allowed.Each product denotes a conditional unit (point).Cannot exceed 35-40 b daily
OrPeculiarityOrThere is no restriction in the portions, in the allowed foods, to eat to full saturation.
What can you eat in a protein diet: list
Table of Protein Menu's recommended products:
| Category | Coil |
| Milk | Any fermented milk drinks are 0-3%fat (kefir, yogurt, yogurt, fermented), up to 2.5%, up to 5%of curd, hard cheese. |
| Meat | Lenten beef fillet, turkey, chicken, rabbit. |
| Fish and seafood | Sea, any low fat. |
| Vegetables | Everything except for potatoes. |
| Fruits | Preferably unweater (apples, pear, citrus fruits, kiwi, plum). |
| Groups | Bend, oatmeal, millet, brown rice, chickpeas, pearl barley |
| Berries | Ec wine, black and red currants, sea bacteries, raspberries, blueberries, blueberries). |
| Mushroom | Fresh or frozen. |
| Egg | Kurin, quail. |
| Green | All |
| Bread, toast | Whole grain, rye flour, without yeast (bran, linen, pumpkin seeds, sunflower seeds). |
| Vegetable oils | Olive, canvas. |
| Drink | Black, green, herbal tea, coffee, mineral water, usual clean water |
Forbidden products for a protein diet
For effective weight loss, all fast carbohydrates should be removed from the diet and high fat foods.
Above all, the ban refers to refined sugar, sweets, white wheat bread, bread, yeast cakes, cakes and pits.
The list of unacceptable products also contains the following:
- Fatty types of meat, fish;
- Ready, semi -finished products, canned food;
- pickles, smoked meat, fat;
- Any shop sauce, mayonnaise, ketchup;
- Starch -containing vegetables (potatoes, beets, corn);
- Packed fruit juices, sweet soda;
- alcohol.
Dry fruits and some fruits should also be left during the diet: dates, bananas, grapes.
Banner diet to lose Ducan's diet
The technique was developed by a French doctor more than 30 years ago, but it became widely popular in the 2000s after the "I can't lose weight" author.
The basic strategy for weight loss of Ducan's diet is based on four clearly scheduled cycles:
- The first period is the “attack”, the most difficult, both psychological and physical.It lasts up to 10 days, but has the strictest food restrictions.It allows you to consume up to 72 different types of protein.The same type allows you to prepare the body for upcoming changes.
- "Alternation".Vegetable fats are also added to the diets of up to 28 vegetables: all types of cabbage, zucchini, eggplant, tomato, cucumber, artichicles, celery, repair beans, pumpkin, onion, salad, spinach, asparagus, greens, mushrooms.
Some ingredients are only allowed in small quantities (G/day daily):
- chicken egg yolk - 25;
- Vegetable oil - 18;
- Chia -12 core;
- linen seed -7;
- tomato compast - 50;
- Gerja Berries - 30.
At this stage, the food was built as follows: Protein Day, then Protein-Vegable and so on.
- "Consolidation"- It is used to gradually introduce normal products (fruits, bread from whole cereals, cheeses, potatoes, etc.).A week is resistant to a protein day.
- Stabilization- This includes nutrition based on food addictions.
At least 15-20g foods should be consumed at all stages of weight loss.Any dandruff daily.A useful additive provides activation of the digestive system and stable bowel cleaning.
Why do protein products contribute to weight loss?
The protein that enters the body can be digested very slowly.There is a lot of efforts on the process of assimilation of protein compounds.In the diet, with the lack of fast carbohydrates, energy comes from fat cells.
Compliance with carbohydrates will lead to a decrease in fat reserves over time and a gradual decrease in the amount of body.30-50 gr.Complex carbohydrates.
Is it possible to eat only proteins?
A purely protein diet cannot be used for a long time.Keep the protein menu, which lasts up to two weeks.This is the optimal period in the body to start the necessary changes without damaging health.Longer cutting of carbohydrates and fats can negatively affect human external and internal states.
Most dietologists are confident that the balanced composition of proteins, fats and carbohydrates is more appropriate for proper nutrition, combining all necessary trace elements and vitamins.Recommended ratios look at percentage: 30% B. / 20% J. / 50% u.
What results can you expect from a protein diet
Usually, based on the key principles of maintaining nutrition and active lifestyle, the result will not be long.External changes are already noticeable by the end of the first week.In such a short time you can get rid of 1.5-4 kg.Overweight.Endo numbers are highly dependent on the original weight and personal characteristics of weight loss.On average, you can drop 3-5.5 kilograms in a 14-day diet.
Conclusion
The protein menu is not suitable for everyone.Elderly people and women are in a position to not apply such difficult measures for weight loss.And this energy system is contraindicated in the presence of severe diseases of the stomach tract, kidney, and inflammatory processes of the liver.