Is it possible to lose weight without hunger or complicated menus? It turns out that yes. The proteins of the system of reduction of weight is an ideal choice for those who like rich, but simple in the kitchen.
To follow, drawn up by the diet, it is not necessary to buy expensive overseas delicacies and possess culinary skills. All dishes can be prepared from the common products, known for any woman.
Options of the diet of fiber
There are a large number of species of food protein. The greatest popularity among to lose weight, they conquered the following techniques:
The Dukan Diet
The program author, it represents the 4 steps of thinning.
Each phase has its objectives, time limits and a list of possible ingredients:
- Attack may last from 1 up to 10 days, only foods with protein;
- Cruise of 2 weeks up to six months (if necessary, up to 12 months), the menu is built on the alternation of protein and protein-vegetable days;
- The fixation of 50 days, is designed to save the results, little by little in the diet enter the fruits, starch vegetables, are allowed once a week, the consumption of favorite dessert;
- Stabilization – there is no time limit.
A feature of the methodology – the inclusion in the daily diet of 1.5-3 tablespoons of bran.
Its unusual name of the methodology has received from the hand of the former prime minister of britain, margaret thatcher, who returned to lose weight through this diet plan. Rigor of a system of 2 or 4 weeks. There are two variants: the egg and cheese.
Feature of the diet – the combination of protein products and citrus fruits.
The program has a duration of two weeks. The basic principle is that a minimum of carbohydrates. Resolve any kind of meat, of fish, including fried, vegetables, eggs, cheese. Each product is assigned a conditional of the unit (score). In the night, may not exceed 35 to 40 b.
Feature – there are no restrictions in rations allowed cooking, you can eat up to their saturation.
You can eat on the protein coat of the diet: the list of
Table of recommended products for the protein menu:
|Category||The list of|
|Real||Any fermented beverages 0-3% fat (yogurt, curd, yogurt, ryazhenka), the milk of up to 2.5%, the cottage cheese up to 5%, the cheese solids varieties.|
|The meat||Fast of fillet of veal, turkey, chicken, rabbit.|
|Fish and seafood||Maritime, any lean.|
|Vegetables||All, with the exception of the potato.|
|Fruits||It is desirable to salty (apples, pears, citrus fruits, kiwi, plum).|
|Cereals||Buckwheat, oatmeal, millet, brown rice, chickpeas, barley|
|The berries||Strawberries, currants red and black, sea-buckthorn berries, raspberries, blueberries, cranberries).|
|Mushrooms||Fresh or frozen.|
|The egg||The hen's, quail.|
|The vegetable||All the|
|The bread, toasted||Of the integral, rye flour without yeast (with the addition of bran, flax seeds, pumpkin seeds, sunflower seeds).|
|Vegetable oils||Olive oil, flax seed.|
|Drinks||Black, green, herbal tea, coffee, mineral water, a pure water|
Prohibited products of protein to your diet
To achieve an effective reduction of weight, it is necessary to eliminate from the diet of all the combinations of carbohydrates as well as foods with high fat content.
In the first place, the prohibition extends in the refined sugar, pastry, sweets, white wheat, bread, baton, of the pastries, cakes and pies.
To the list of invalid products, which include:
- fatty varieties of meat, of fish;
- prepared meals, canned goods;
- pickled, smoked, fat;
- any carts of sauces, mayonnaise, tomato sauce;
- starchy vegetables (potato, beet, corn);
- packaged juices, fresh lemonade;
- the consumption of alcohol.
Of nuts, and some fruits also it is worth giving up the time of the diet: dates, bananas, grapes.
The proteins of the diet to lose weight with the Dukan diet
The methodology has been developed by French physician Pierre Dukan more than 30 years ago, but the wide popularity it has acquired only in the decade of 2000, after the publication of the author's book, "I am not losing weight."
The basis of the strategy of reduction of weight with the Dukan diet is built on four clearly painted cycles:
- The first period of the "Attack", is the most complex, both mentally and physically. It last no more than 10 days, but has the most restrictions in the food. It allows you to use up to 72 different types of protein. The same desktop that allows you to prepare the body for the changes that will occur.
- "The alternation". In the diet added vegetable fats, and up to 28 of all kinds of vegetables: all kinds of cabbage, zucchini, eggplant, tomato, cucumber, artichoke, celery, struchkovaya beans, pumpkin, carrot, onion, lettuce, spinach, asparagus, parsley, and mushrooms.
Some of the ingredients are allowed only in a small amount (g/day):
- chicken, egg yolk – 25;
- the olive oil – 18;
- the chia seeds -12 ;
- flax seeds -7;
- tomato paste – 50;
- goji berries – 30.
At this stage the power supply be built in the following way: the protein day, then protein, vegetables, and so on.
- "Anchoring" – is designed for the progressive introduction of habits of products (fruits, whole grain breads, cheeses, potatoes). Will a genetic one day a week.
- The stabilization. It implies the power in the basis formed eating habits.
In all stages of thinning, it is necessary to consume food no less than 15-20 year of any bran in the day. Helpful supplement provides the activation of work gastrointestinal and stable cleaning of the colon.
Why protein foods help you lose weight
Protein foods, acting in the organism, it is very slow to digest. In the process of assimilation of proteins of connections, invest a large amount of effort. Always not fast carbohydrates in the food, the energy is obtained from the fat cells.
The compliance deficit of carbohydrates, with time, leads to a reduction of fat reserves and the gradual reduction of the volumes of the body. During the day, it allows for the consumption of 30-50 grams of complex carbohydrates.
Can we eat only proteins
Pure protein diet can not be applied for a long period of time. Stick to the protein menu, should be not more than two weeks. It is the optimal time to start the necessary changes in the body, without damage to the health. More prolonged reduction of the proportion of carbohydrates and fats, can affect the external and internal condition of the person.
The majority of nutritionists believe that for a proper nutrition most appropriate well-balanced composition of proteins, fats and carbohydrates, that combines all of the trace elements and vitamins. Recommended the share in percentage are: 30% b. /20% g. / 50% D.
What results to expect from the diet of fiber
In general, the compliance of the fundamental principles of the food and in the maintenance of an active lifestyle, the result will not wait. The external changes will be visible at the end of the first week. So short term, you can get rid of 1.5-4 kg of excess weight. The end of the numbers, will depend in large measure from its original value of the mass of the body and personal traits of thinning. On average, during the 14 days of the diet, you can reset 3-5,5 kg.
The protein menu, it's definitely not for everyone. Older people and women in situation, it is better not to resort to such strict measures to lose weight. And in the case of serious diseases of the gastrointestinal tract, inflammatory processes in the kidneys, the liver, the system of power – is contraindicated.