The protein diet is based on the maximum reduction of the consumption of fats and carbohydrates.Protein feed is long absorbed by the body, so that 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 maintain energy.If you adhere to such a diet, you can lose up to 10 kg overweight in one month.
The essence of nutrition
The basis of nutrition for protein diet is food that is rich in proteins.The amount of carbohydrate products is significantly reduced, but not excluded.It is better to reject fatty food, you can only use a little vegetable oils.The body receives saturated and unsaturated acids made of meat, fish, eggs, beans and nuts.
The basis of nutrition for protein diet is food that is rich in proteins.The amount of carbohydrate products is significantly reduced, but not excluded.It is better to reject fatty food, you can only use a little vegetable oils.The body receives saturated and unsaturated acids made of meat, fish, eggs, beans and nuts.
After the body has lost the usual form of glucose that is the main source of energy, it begins to use fat deposits for its production.Protein feed with a complex molecular structure is quite "heavy food".First, proteins are “broken” in the stomach in amino acid chains and then divided into separate amino acids.This process requires great energy costs for the body.It pulls energy from fat reserves again.And since proteins are digested for a long time, a person feels several or even more hours saturation, which eliminates the probability of collapse and hungry.
Attention!It is impossible to completely give up carbohydrates and fats.The body should receive all the necessary nutrients.Only their dosage and their relationship can be adjusted.
Such a diet is used by athletes who "sit" when the body drys.If you stick to it, you can get rid of fat while you get the developed muscle mass and achieve the formation of a nice relief.
The principles of the power supply system
The protein diet for weight loss is relative because you can eat all permissible products with it without cutting your usual part.Of course you have to know the measure.But you will certainly not have to endure a strong hunger.
Basic principles of protein diet:
- Eat small portions and often - 5-6 times a day
- train regularly;
- Drinking liquids - from 1.5 liters of pure water;
- The last time is 4 hours before going to bed;
- Use proteins in every meal.
- Eat fruits before lunch;
- Remove 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 required, calculate the following calculation: xxxx (your daily calorie standard) x 0.55 (percentage of the protein) / 4 (energy value of a gram Beck).According to the same principle, you must calculate the volume of fats and carbohydrates.Your calorie content is 9 or 4 kcal in 1 g.
What is possible and what can not be eaten?
Products for a protein diet should not contain large carbohydrate cans.We have to reject pork, lard, sugar, sweet fruits, potatoes, corn, juices, lemonade, flour and confectionery, fried and smoked food.
Attention!You have to be based on a menu based on protein food from animal and plant origin
Proteins dominate in the composition of the permissible products, but there are also fats with carbohydrates.In addition, you can and should from wholemeal cereals (there is a little), unsweetened fruits, berries, vegetables without strength.
The list of permissible products and the quantitative protein content in them can be found from the table:
| product | Protein in 100 g, (D) | product | Protein in 100 g, (D) |
| aubergine | 2 | Protein powder (1 m. L.) | 20 |
| Mushrooms | 4 | Soybean | 50 |
| Peas | 22 | rice | 7 |
| walnut | 13 | Sunflower seeds | 27 |
| Chickpeas | 20 | tofu | 8 |
| kefir | 3 | Lentils | 20 |
| oatmeal | 12 | Bean | 6 |
| beef | 19 | flounder | 17 |
| Cowhide | 17 | Spa | 21 |
| rabbit | 33 | Egg | 3 |
| Halibut | 23 | polishing | 16 |
| Salmon | 21 | tuna | 23 |
| cottage cheese | 18 | Salmon | 20 |
| veal | 20 | chick | 18 |