Is it possible to lose weight without hunger or complex menu?It turns out yes.The protein system of weight loss is ideal for those who love a hearty, but simple kitchen.
In order to adhere to the developed diet, you do not need to buy expensive overseas dishes and have professional culinary skills.All dishes can be prepared from ordinary products familiar to any housewife.
Protein diet options
There are a large number of varieties of protein nutrition.The most popular among losing weight, won the following methods:
Dyukan's diet
The author’s program, which is a 4-stage weight loss.
Each phase has its own goals, temporary boundaries and a list of permissible ingredients:
- Attack -come from 1 to10 days, only protein foods are allowed;
- Cruise-from 2 weeks to six months (if necessary up to 12 months), the menu is built on the alternation of protein and protein-vegetable days;
- Consolidation - from 50 days, designed to preserve the results achieved, fruits, starch -containing vegetables 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 Prime Minister of Great 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 is designed for two weeks.The basic principle is a minimum of carbohydrates.Any meat, fish dishes, including fried, 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 in portions, permitted dishes, you can eat until complete saturation.
What can be eaten on a protein diet: List
The table of recommended products for the protein menu:
| Category | Scroll |
| Milk | Any fermented milk drinks 0-3%fat (kefir, yogurt, yogurt, fermented), milk up to 2.5%, cottage cheese up to 5%, hard cheese. |
| Meat | Lenten beef fillet, turkey, chicken, rabbit. |
| Fish and seafood | Sea, any low -fat. |
| Vegetables | Everything except potatoes. |
| Fruits | It is preferably unsweetened (apples, pears, citrus fruits, kiwi, plums). |
| Groups | Buckwheat, oatmeal, millet, brown rice, chickpeas, pearl barley |
| Berries | Strawberries, black and red currants, sea buckthorn, raspberries, blueberries, cranberries). |
| Mushrooms | Fresh or frozen. |
| Egg | Kurin, quail. |
| Green | All |
| Bread, toasts | From whole grain, rye flour, without yeast (with the addition of bran, flax, pumpkin seeds, sunflower seeds). |
| Vegetable oils | Olive, linen. |
| Drinks | Black, green, herbal tea, coffee, mineral water, ordinary clean water |
Forbidden products on a protein diet
For effective weight loss, it is necessary to remove all quick carbohydrates from the diet, as well as food with a high fat content.
First of all, the ban applies to refined sugar, confectionery sweets, white wheat bread, loaf, yeast pastries, cakes and pies.
The list of unacceptable products also includes:
- fatty varieties of meat, fish;
- finished semi -finished products, canned food;
- pickles, smoked meats, lard;
- any store sauces, mayonnaise, ketchup;
- starch -containing vegetables (potatoes, beets, corn);
- packaged juices, sweet soda;
- alcohol.
Dry fruits and some fruits should also be abandoned for the duration of the diet: dates, bananas, grapes.
Banner diet for weight loss on Ducan's diet
The technique was developed by the French doctor Pierre Dukan more than 30 years ago, but it gained wide popularity only in the 2000s, after the release of the author “I can’t lose weight”.
The basic strategy for reducing weight on Ducan's diet is built on four clearly scheduled cycles:
- The first period is “attack”, is the most difficult, both psychologically and physical terms.It lasts no more than 10 days, but has the most stringent food restrictions.It is allowed to consume up to 72 different types of protein.The same type allows you to prepare the body for upcoming changes.
- “Alternation”.Plant fats are also added to the diet of up to 28 all kinds of vegetables: all types of cabbage, zucchini, eggplant, tomatoes, cucumbers, artichoke, celery, patching beans, pumpkin, carrots, onions, salad, spinach, asparagus, greens, mushrooms.
Some ingredients are allowed only in small quantities (g/per day):
- chicken yolk - 25;
- vegetable oil - 18;
- Chia -12 seeds;
- linen seeds -7;
- tomato paste - 50;
- Gerja berries - 30.
At this stage, the food is built as follows: protein day, then protein-vegetable and so on.
- "Consolidation"- intended for the gradual introduction of the usual products (fruits, bread from whole cereals, cheeses, potatoes, etc.).One protein day a week is maintained.
- Stabilization.It involves nutrition based on formed food addictions.
At all stages of weight loss, it is required to consume with food at least 15-20 g. Any bran per day.A useful additive provides activation of the digestive tract and stable intestinal cleansing.
Why protein products contribute to weight loss
Protein food, entering the body, is very slowly digested.A lot of effort is spent on the process of assimilation of protein compounds.Subject to the absence of quick carbohydrates in the diet, energy draws from fat cells.
Compliance with carbohydrate deficiency, over 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.
Is it possible to eat only proteins
A purely protein diet cannot be used for a long time.Adhere to the protein menu, it follows no more than two weeks.This is the optimal period for starting the necessary changes in the body without harm to health.A longer cutting of the share of carbohydrates and fats can negatively affect the external and internal state of a person.
Most dietetologists are sure that for proper nutrition, a balanced composition of proteins, fats and carbohydrates is more suitable, combining all the necessary trace elements and vitamins.Recommended proportions in percentage ratio look like this: 30% B. / 20% J. / 50% U.
What results to expect from a protein diet
Usually, subject to key principles of nutrition and maintaining an active lifestyle, the result will not be long in coming.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.Excess weight. Endo numbers will largely depend on the original body weight and personal characteristics of the losing weight.On average, in 14 days of diet, you can drop 3-5.5 kilograms.
Conclusion
The protein menu is not suitable for everyone.Elderly people and women are in a position, it is better not to resort to such hard measures for weight loss.And in the presence of serious diseases of the gastrointestinal tract, inflammatory processes in the kidneys, liver, this power system is contraindicated.